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Meal Frequency Myth?

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  • Meal Frequency Myth?

    Has anyone experimented with lower meal frequency (1-2 meals/day) compared to generally recommended in nutrition circles (4-6 meals/day)?

    Maybe it's just because I'm a pig - but when I eat 6 meals a day its easy to put on weight (good and bad). When cutting, 3 meals per day gives me fewer chances to botch it.

    Primary research here shows increased feedings = increased hunger?

    So - what is better for cutting/staying lean/performance/being an animal --> 1-3 meals vs 4-6 meals?

    We conclude that increasing meal frequency from three to six per day has no significant effect on 24-h fat oxidation, but may increase hunger and the desire to eat.

  • #2
    Re: Meal Frequency Myth?

    from a contest prep aspect or bodybuilding goal i would say no way. i would also be more inclined to look at how our or your genes are setup. if you body has an abundance at it's disoposal it will burn off what it doesnt need but if it thinks it doesnt it stores lots of fat. so that is why when women go on super low cal plans they loose a ton of weight but tend to be gooey as opposed to lean and ripped.

    now for a lifestyle trying to loose a bit of weight successfully while maintaining it i would say you are far better off just working off of your calorie needs. you could do that with 3-6 meals per day but you have to stay within you cal breakdown. find your base metabolic rate take away 10-20% of that then split it over the desired number of meals. i probably wouldnt do it over less than 2 meals due to the body's starvation mode but i dont see why you couldnt do it with 3
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    • #3
      Re: Meal Frequency Myth?

      for a guy who is not competitive I am sure it's all good. I just eat a lot of tiny meals to stave off hunger. cutting weight is a ***** and i would not make it on 2 meals a day. for a competitor it would behoove them to eat the 4-5 small meals for that small boost in metabolism.
      "SHIAT BIOTCH, thats a big ass!"

      A clear concience is a sign of a bad memory.

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      • #4
        Re: Meal Frequency Myth?

        I gotta say I eat 5-7 times ed and im always starving 1 hr After a meal so I believe in the more meals ed even when cutting

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        • #5
          Re: Meal Frequency Myth?

          More frequent meals to give a constant stream of nutrients for growth and recovery. Meal size would depend on goals.

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          • #6
            Re: Meal Frequency Myth?

            as a powerlifter i need a certain amount of protein a day, in my opinion about 50 grams is all i can get out of 1 meal, so i need at least 3 a day 4 is better for me
            old powerlifter/bench press specialist

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            • #7
              Re: Meal Frequency Myth?

              It's all about the size of the portions.

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              • #8
                Re: Meal Frequency Myth?

                If you are wanting to get really big. I just dont see how you could get enough protein calories etc. in a few meals. No way I could eat 500 grams of protein in 3 meals.
                Animal the manimal

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                • #9
                  Re: Meal Frequency Myth?

                  I've tried it all, and I find myself returning to 3 meals and 2-3 snacks per day works best. I've done intermittent fasting (IF) and other restrictive/timing diets and find that eating three squares and having small protein dominant snacks inbetween meals works best.

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                  • #10
                    Re: Meal Frequency Myth?

                    I prefer many smaller meals. Helps me feel fuller.

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                    • #11
                      Re: Meal Frequency Myth?

                      if you listen to layne Norton's podcast, he talks about how meal frequency isn't important as getting in the macros overall....so weather it be intermediate fasting or small meals spread out, it shouldn't matter

                      however he has written articles about protein synthesis and the refractory response needed to promote protein synthesis....so I don't believe your getting the best bang for the buck in taking in all your calories in a small window of time


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                      • #12
                        Re: Meal Frequency Myth?

                        intermediate fasting is straight up plain retarded if you actually sit down and think about how the body adapts and responds. ok first off let's take a look a high performance athletes: you honestly think that they could perform at top end of ability while starving their bodies for the majority of the day? absolutely not. now let's go into the body's survival mechanisms: what does the body do in a long period of time when it is in a cal def? simple, it starts to burn off muscle while driving as much fat storage as possible. this same effect happens when you take your body to super low fat percentages also. you have to trick your body to hold muscle while continuing to strip fat with either the addition of more cardio or manipulating calories even further. intermediate fasting and if it fits you macros are both great for normal people that arent going to stick to their programs for very long and dont really care much about what kind of weight is lost.

                        another thought i will toss out there and i know a couple top level bbers running around. these dudes (including myself) consume anywhere between 5k-10k cals per day to reach and maintain their muscle mass. so how in the hell could they attain that level of cal intake with only a couple meals a day?

                        i have also done the keto style setup for a very extended period of time and dropped a ton of weight fast(muscle also) and i felt like death for the entire duration once all my glycogen was depleted. i can only imagine how nice and healthy i would feel training while actually starving my body
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                        • #13
                          Re: Meal Frequency Myth?

                          very interesting guns. i tried utilizing the concept of intermittent fasting during the spring/summer. after i started consuming meals again following morning cardio a few weeks ago rather than waiting 5 or 6 hours to eat after waking some of my body fat came off quick when i had been struggling to maintain a certain percentage. i had just started jogging/running again in the mornings rather than doing stationary cardio on a machine so i was confused on whether the change in intensity/style for cardio had something to do with the decrease in bf or if it was the change in eating from the concept of intermittent fasting to just a regular schedule typically upon waking.

                          i had a hunch that maybe it was the change in my diet that had the effect, and after reading your post i feel confident in my hunch.

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                          • #14
                            Re: Meal Frequency Myth?

                            Originally posted by sensitivenips View Post
                            very interesting guns. i tried utilizing the concept of intermittent fasting during the spring/summer. after i started consuming meals again following morning cardio a few weeks ago rather than waiting 5 or 6 hours to eat after waking some of my body fat came off quick when i had been struggling to maintain a certain percentage. i had just started jogging/running again in the mornings rather than doing stationary cardio on a machine so i was confused on whether the change in intensity/style for cardio had something to do with the decrease in bf or if it was the change in eating from the concept of intermittent fasting to just a regular schedule typically upon waking.

                            i had a hunch that maybe it was the change in my diet that had the effect, and after reading your post i feel confident in my hunch.
                            it is man. let's think about this for a second: ok you just hammered your ass killing some serious cardio(everyone is different in how hard/bad it sucks lol) so now you have your glycogen stores either lowered pretty good or completely empty and you have now taped hopefully into your fat stores. now you dont take in any food for an extended period of time. what do you think your body is going to do? it is going to start holding onto that fat for dear life as a self preservation mechanism. so when you switched back to taking in food normally it has jump started your fat loss again. people forget most "dieters" are just looking for the number on the scale to go down and are not concerned with muscle loss.
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                            • #15
                              Re: Meal Frequency Myth?

                              I'd kill some one if i didnt eat 6-7 times a day. lol Ive tried the -12 meal thing before and it doesnt work at all for me.
                              "I don't need the promise of Heaven or the threat of HELL to be a good person"

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