Let's save a lot of reading - and anything anyone tries to sell you.
This works and it's free - except the cost of food.
>To gain muscle you need protein.
>To move protein into muscle synthesis, you need carbohydrates.
>For general good health and hormone production, you need fats - preferably healthy fats, and some saturated fat to make hormones.
To get the most out of it simply do this:
BWx16-20 = calories
45% carbs
35% protein
20% fat
6 meals per day - more if your caloric need is higher.
Three of these should be a balance of protein and carbohydrate with some healthy, natural fat.
Around your workout - you will eat protein and carbs with as little fat as possible. P+C preworkout, P+C postworkout, P+C about 1 hour postworkout. Another P+C rather low fat meal is eaten about 2 hours after the PPO meal at the end of the 3 hour postworkout window where your muscles are craving the most nutrition.
Except the three closest to the workout - small to moderate amounts of fat should be included, green vegetables are a good idea too.
On off days - eat the same amount because this is where your surplus for more growth comes from.
There you go, anabolic nutrient timing summed up in a few short sentances.