http://www.ajcn.org/content/81/1/16.short (shows that it is only important for obese individuals)
These studies are very outdated, but this is why people think that meal frequency is important, because they base their ideals off old, outdated studies. Thats not to say they dont exist (which is why I said they did), they just arnt relevant.
As a personal note, I get hungry very easily, when i eat dirty im full and throws my macros off for the rest of the day.But when i eat clean im always hungry, when bulking I eat small meals spread out through the day and get exactly what i need in me, but when im on a cut its hard for me not to get hungry, so i try and spread the meals out about 3 hrs apart so ill take in less cals without sacrifice of actually eatting smaller meals, if that makes sense.
If you train multiple times a day you could train fasted the first time, then eat post workout. What you'd do really depends on how spaced out your sessions are.
Same here, except lately I have been stepping up my workouts, and my body has been saying "FEED ME MORE" if I don't give it enough in the first 7 of the 8 hours, so then I am stuffing food in.
As far as "kick starting your metabolism" or however you want to phrase it, there are many ways to do that other than feed yourself, expecially when your feeding yourself calories you don't need. Your body won't burn any fat if you keep giving it calories, AKA the proportion of calories that goes to building muscle vs. feeding your body otherwise will be different. With IF your body uses stored energy/fat to run. If you eat constantly, your body is always going to use those calories before the store fat because its easier. And more than likely your meals are so small, that your not giving your body enough protein and good carbs/fats in those small meals to do the work it needs to do, specifically after your workout, and before bed.
Now you can make the argument that macros are macros and it doesn't matter when you eat them, therefore with the same macros with different timing your body would be forced to burn the same amount of fat, or even more with the spaced out meals, because of "upping your metabolism", but its not that clear cut. Thats old science, as has been stated. What is more likely is that your body more effectively burns fat in a diet like lean gains, where you excercise fasted and feed immediately post workout. Then feed, which puts nearly all of the food intake to work, adding none to little fat, assuming proper diet that is.
Constant feeding actually causes your body to store more fat, because your mind tells your body that you have plenty of food, and that it doesn't need to use what fat is stored in the body.
This can get infinitely complicated and debated. But the facts are that IF works, and small meals CAN work, especially in a bulk (IMO).
Drink alot of water, eat clean and at or slighly above your maint. macros, workout to hard, to failure, with volume, and sleep. basic recipe for success.
After that it's all 99% Bullsheet.
Body produces HGH in response to stress/fasting.
There was also a recent study that a slowly drank protein shake PRE workout actually was beneficial, but that was for muscle growth, not fat loss, but I don't see a pure protein shake hurting. I am going to play around with it a little bit and break my IF rules a little with the shake 1 hr before workout.
And yes it feels great, I do get fatigued in longer workouts at times though, BCAAs would help a lot I'm sure.
I didnt say I agreed with the studies though, I just knew I had read some on meal frequency. But these are VERY outdated, new studies show us that growth and repair can happen irregardless of how often you feed; 3500kcals in one meal is the same as 3500kcals in 10 meals, just more spread out
Sometimes I eat peanut butter cookies.
M.Ed. Ex Phys
Everything WORKS until it DOESN'T
I hate to say it but so has every other fad diet for the past 30 years
That said, I am with ya but it certainly seems like crap changes non stop and gets written in stone with studies to support it, then debunked, then becomes gospel again years later
It's ALL gartbage IMO
5-6 small meals a day of lean meat, healthy fats and tons of greens.....and avoid processed crap and "cheat" when I feel like it.
After awhile, you just have to figure out what works for you
I actually put on FAT on the IM Diet and felt like CRAP
I get RIPPED on 6 SMALL meals per day
So, just more proof every oner needs to figure out what works for them
The older I get, the less I listen. LOL. Everyone's full of poop and the ONLY fact anyone can prove is that no one diet will work for every person.
Carbs are in, carbs are out, fat is in fat is out, saturated fat is good then bad, PWO windows, PWO carbs, grains are healthy, grains are the devil, gluten is the devil, gluten is fine, glycemic index matters, glycemic index is crap, egg yollks are satan, egg yolks are healthy, Atkins, Pritikin, IM fasting is the way to go, No eatign 10x/day is and dont forget that miracle dose of protein and cottage chz mix before bed time, caesein verses whey, milk makes you fat, but milk makes you get lean, sodioum is bad, sodium is dabomb diggity, CLA is da bomb, CLA stinks, hydolyzed whey is superior, whey concentrate is just fine, soy is GOD today then the devil tomorow.... all complete utterly annoying propaganda and BS IMO
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"The fear of the LORD is the beginning of knowledge. Fools despise wisdom & instruction" Proverbs 1:7
^^^ so how I feel man. Hit it right on the head. Reps to your great post!!
Its was stated that constant eating (as i assumed he ment 5-6 small meals) you put more fat on, and i said how i only went up a little bf% and so no one could then say hey u could have done cardio to help keep bf down, i simply said i barely did any.