1 meal vs 3 vs 6

[Tonycfh]

Let me rephrase that. Its an oldschool belief that 5-7 meals a day is needed to sustain a "steady metabolism" it has been proven wrong numerous times. Now, 2-3 meals a day will suffice in BUILDING muscle and or lose fat, all it takes is a little research/googling and an open mind to understand the outdated 5-7meal option isnt king.

This

[MrChocoLate]

Let me rephrase that. Its an oldschool belief that 5-7 meals a day is needed to sustain a "steady metabolism" it has been proven wrong numerous times. Now, 2-3 meals a day will suffice in BUILDING muscle and or lose fat, all it takes is a little research/googling and an open mind to understand the outdated 5-7meal option isnt king.

Yeah you are right but i was speaking when you are training hard and not for a common person.I still believe that 5-7 meals are better cause your body is so tired and needs food proteins carbs vitamins aminos and etc.

[tyga tyga]

Yeah you are right but i was speaking when you are training hard and not for a common person.I still believe that 5-7 meals are better cause your body is so tired and needs food proteins carbs vitamins aminos and etc.

This cant be real. Youve got some reading to catch up on...
Here plain and simple:
To gain weight eat a surplus
To lose weight eat in a deficit (albiet clean, and not junk)
Your body will utilize "carbs/protien/fats" you give it, unless you take too much dietary fiber which will block micronutrient absorbtion.

[hvactech]

Work for me and for other many people i know.You guys keep eating 2-3 times a day.

Thats the point im trying to make. Your method works for you and 2 meals a day works for me. Your method isn't the best and neither is mine.

[MrChocoLate]

Thats the point im trying to make. Your method works for you and 2 meals a day works for me. Your method isn't the best and neither is mine.

Yeah i have told it that we are here to give advice and to learn.You have your methods i have mine.I agree with you.

[Jiigzz]

Yeah you are right but i was speaking when you are training hard and not for a common person.I still believe that 5-7 meals are better cause your body is so tired and needs food proteins carbs vitamins aminos and etc.

If I ate 200g of carbs with my first meal, how is that different from spreading that same amount over 2 meals? i.e. 100g per meal? The reality is that there is no difference (keeping on mind that the compostition of those calories are equal (i.e. that say I instead ate 3 pieces of bread for breakfast instead of 6 and put the other 3 in my next meal). The body stores the carbs it doesnt need as muscle/liver/blood glycogen which can be used at any point for muscle/brain fuel. Ergo it doesnt need to be constantly fed in order to reap the same benefits.

The body has a wonderous capability to store nutrients in a way that doesnt promote fat gain if it fits "in your macros".

[uvawahoowa]

Yeah you are right but i was speaking when you are training hard and not for a common person.I still believe that 5-7 meals are better cause your body is so tired and needs food proteins carbs vitamins aminos and etc.

Keep believing that haha

[MrChocoLate]

If I ate 200g of carbs with my first meal, how is that different from spreading that same amount over 2 meals? i.e. 100g per meal? The reality is that there is no difference (keeping on mind that the compostition of those calories are equal (i.e. that say I instead ate 3 pieces of bread for breakfast instead of 6 and put the other 3 in my next meal). The body stores the carbs it doesnt need as muscle/liver/blood glycogen which can be used at any point for muscle/brain fuel. Ergo it doesnt need to be constantly fed in order to reap the same benefits.

The body has a wonderous capability to store nutrients in a way that doesnt promote fat gain if it fits "in your macros".

That's your opinion.I have seen diferent results in my body with more meals than 3.

[MrChocoLate]

Keep believing that haha

When you dont agree tell your opinion.Dont only laugh like a fool.Guys here told me their searches and their opinions and i respect that.But dont post if you dont have anything to say.

[Tonycfh]

When you dont agree tell your opinion.Dont only laugh like a fool.Guys here told me their searches and their opinions and i respect that.But dont post if you dont have anything to say.

It's not opinion....it's fact. If you have seen differences having 3 extra meals it's because you were taking in more overall calories or less calories. If you are tracking calories and macros and spread it through 6 or 2 meals you will find there is no difference as long as you're eating the same calories and macros

[hvactech]

Is this still going on

[Tonycfh]

Is this still going on

I give up at this stage....haha

[Oscar]

don't worry about all the IF leangains guys it may work for them but its not optimal for promoting hypertrophy and it has nothing to do with thermal effect and everything to do with nutrient absorption don't really need a study to show that the digestive system handles smaller meals spaced apart better than it does one giant meal.

not knocking IF for anyone that uses it, its a decent feeding protocol that fits lots of peoples schedules but to say its the best way to do things and then act like anyone who disagrees doesn't know what they're talking about is kind of silly imo

[Tonycfh]

don't worry about all the IF leangains guys it may work for them but its not optimal for promoting hypertrophy and it has nothing to do with thermal effect and everything to do with nutrient absorption don't really need a study to show that the digestive system handles smaller meals spaced apart better than it does one giant meal.

not knocking IF for anyone that uses it, its a decent feeding protocol that fits lots of peoples schedules but to say its the best way to do things and then act like anyone who disagrees doesn't know what they're talking about is kind of silly imo

I don't do IF myself....i'm just saying it's not necessary to eat 6 times a day to gain muscle or lose fat and that it will make no difference to body composition when you get your macros in for the day....in 6 meals, 3 meals, 15 meals or wether you get most of your carbs in the morning or at 12 at night once you hit cals and macro goals. I'm not saying he's wrong or his way of doing it won't work but it's not neccesary or even optimal. As for the body finding it easier to download smaller more frequant meals i've had no problems and at the end of the day it still has to digest the same amount just in less frequant bigger meals.

[Tonycfh]

I meant to say digest instead of download....haha

[MrChocoLate]

[QUOTE=Oscar;3721230]don't worry about all the IF leangains guys it may work for them but its not optimal for promoting hypertrophy and it has nothing to do with thermal effect and everything to do with nutrient absorption don't really need a study to show that the digestive system handles smaller meals spaced apart better than it does one giant meal.

That's what i am talking about. +1

[tyga tyga]

I don't do IF myself....i'm just saying it's not necessary to eat 6 times a day to gain muscle or lose fat and that it will make no difference to body composition when you get your macros in for the day....in 6 meals, 3 meals, 15 meals or wether you get most of your carbs in the morning or at 12 at night once you hit cals and macro goals. I'm not saying he's wrong or his way of doing it won't work but it's not neccesary or even optimal. As for the body finding it easier to download smaller more frequant meals i've had no problems and at the end of the day it still has to digest the same amount just in less frequant bigger meals.

This.

Thank you for typing this out lol im on my phone so its a hassle. I was going to reply earlier, but; again its a hassle to do it from my phone. There not grasping the simplicity to the situation, get your kcalories in and your fine. Eat a surplus gain weight, deficit and you loose weight (again, albiet clean though) 1,2,6 or twelve meals DOESNT matter.

[AaronJP1]

15 meals...

Myself I eat small meals through out the day @ around 200-400 calories or so.
Usually my carbs & protein are right about the same amount. Fats I strive to stay under a certain # for the day. I do this because for me personally it's keeps me satisfied that way. I seem to find that a few big meals I'm still hungry which can cause me to over eat.

At the end of the day I don't think there's a right or wrong answer I think it's about figuring out what works best for you.
There's millions of theories on how to tailor a diet, also same can be said for weight training.

Bottom line do what you enjoy, easier to stay consistent that way & reach your overall goals.

[Tonycfh]

Bottom line do what you enjoy, easier to stay consistent that way & reach your overall goals.[/QUOTE]

This is true. But it just annoys me when people are so dogmatic "i eat 6 meals a day to keep my metabolism running and your body can only digest so much protein in 1 sitting and remember no carbs after 9 etc" and then make out is the only way to do it

[Jiigzz]

That's your opinion.I have seen diferent results in my body with more meals than 3.

No, it isn't. This information happens to come from very recent research. I would love for you to post studies that conclude that meal frequency is an important determinant in muscular hypertrophy or strength; these studies must also have controls that eat the same quantity of food in less meals. I.e. the studied group has 6-7 meals while the control has 3 meals and all calories of both groups and food composition is equal.

I should add that I don't disagree with your methods, and as TonyCFH stated above, it just doesn't affect body composition. However in the times when you need like 4000 calories to get through the day it would be advisable to space them out to avoid discomfort, unless of course you can handle 2000 calories in a meal like Breezy can. In any case if it works for you to have 6 meals, then by all means. People are not arguing against this working for someone, they are only arguing that it is not physiologically more effective to space them out over 6 meals instead of <3