I'm new to muscle building (about 3 months), And I had not considered my diet as a weak point until recently. I've read a few posts here and there (and many many articles), and I've found the sheer amount of information to be a bit overwhelming and largely conflicting. My goal is to build muscle while simultaneously shedding fat (If that's possible).
I am 19 y/o, 158 lbs 5'11" and have a body fat percentage of roughly 13%.
My diet goes like this:
Cereal in the morning, lunch at around 12 (lunch is usually fried/baked chicken, rice and veggies), on the days I workout I usually do so at 1, I eat a tuna sandwich after my workout. My biggest problem is when I'm home. I eat constantly at home, I find I'm always hungry (strangely this has never caused me to gain weight). I eat sweets, bread, chesse, cereal and anything that I come across.
My big question is this: Do I need to change my diet at all or should I just really on workouts and my natural resistance to fat gain to get lean?
I have a few smaller questions. If muscle is built during sleep why is it that you need to have protein after a workout? Wouldn't the muscles only need the protein while sleeping? Assuming that protein levels are low during sleep, wouldn't that encourage a catabolic state? Is whey protein, or other supplements, really necessary if your're serious about putting on mass?
P.S. I have been getting stronger (which I assume means I'm gaining muscle mass) while my weight is just about fluctuating around 158 lbs.