3 meals or multiple meals?
- 12-19-2012, 03:44 PM
- 12-19-2012, 03:53 PM
Androhard + Andromass Log
12-19-2012, 04:10 PM
It's not really any different than simply eating through out the day at all, just re-packaged high protein/nutrient timing/targeted macros like every other bodybuilding diet. They just craftilly have you re-arrange your calories so they can stand out as "different" while feeding you all the protein you need in between to halt catabolism. It's simply an exercise in semantics.
If you prefer to eat that way so be it, but it's not any different than eating slow and steady at all. Just more gimmicky. Not that there's anything wrong with that. Again, I don't care who does what if they find the results they want, I do find it odd people argue other diets so vehemently when their own isn't all that different in principle and application.
*BCAAs are Branched Chain Amino Acids. They are a group of 3 amino acids which work to alleviate or prevent muscle loss during intense and fasted exercise, with Leucine being a very important amino acid.
To simplify, BCAAs are source of fuel/energy for your body when working out to ensure no muscle loss happens.
If you prefer Whey Protein, take it. If you have eaten, BCAAs are not needed.
Straight from leangains FAQ section. They agree a steady stream of nutrients is necessary, they simply re-package the delivery.
Also from their website:
It keeps you full (satiated). And it has a high thermal effect (to get into it, the Atwater-formula from the 19th century states that 1g protein = 4 kcal energy. Factoring in TEF, it can be argued that the net effect of each gram of protein is really 3-3.2 kcal/gram).
A nod to TEF, factoring in to leangains.
12-19-2012, 04:11 PM
12-19-2012, 04:28 PM
I am not ignoring, I am 100% supportive that IRREGULAR meal pattern will cause changes and "MAY" cause weight increase in the long run. With that said, eating once at 8AM and once at 8PM everyday is a regular pattern, with 2 meals a day. Eating every 3 hours, starting at 8AM until 8PM is also a regular pattern, and they show no significant change in metabolism.
Can't be any more clear than that.
Androhard + Andromass Log
12-19-2012, 05:13 PM
12-20-2012, 09:13 AM
As far as the BCAA, it's recommended on Leangains to not promote muscle loss if working out fasted. If you workout, yes, you will need nutrients, with BCAA you're not needed to break fast in order to do Cardio, which allows you to train more without breaking your fast.
12-20-2012, 09:49 AM
Just want to say it takes more than 3 days to really show the damage of what it can due but it relates to Leptin,gip, and insulin. The harmful effects won't show for a while.Originally Posted by TexasGuy
12-20-2012, 10:33 AM
12-20-2012, 02:36 PM
It started in a discussion where a guy was having trouble reaching his daily macros and it was recommended he skip a meal, lol. Then it took multiple twists and turns and it's kinda weird that it resurfaced in a discussion about protein synthesis when IF diets utilize a barage of aminos too, though I realize it wasn't you confusing that distinction, however, multiple similar but different conversations have fused to a weird, senseless argument.
I get it, right now leangains is the doggcrap/testosterone/atkins/any other diet and people will follow it as dogmatically as the others until a new one that isn't really all that different but packaged really cool comes around. Have at it. You are all taking advantage of nutrient timing and high and frequent protein intake just like the diets you are slamming for lack of research. What ever works for you.
12-20-2012, 02:49 PM
"To be clear, the argument was whether or not the spike in metabolism food creates can be manipulated for weight loss or not."
And the study quoted, as discussed in its conclusion posted here, shows that yes, it can. I'm sure your diversion was unintentional but either way the angle you're on now wasn't even the discussion to begin with.
Not only that, protein synthesis and the regular intake of aminos to support it is the topic you are currently challenging, or were, I guess.
On that note, what is your dieting protocol? Because every bodybuilding diet I've ever seen has advocated a frequent and regular intake of aminos, however delivered, including IF diets geared to weight training.
12-20-2012, 03:56 PM
No it doesnt, and that will be as much time I will spend responding to that.
12-20-2012, 04:25 PM
CONCLUSION: Irregular meal frequency led to a lower postprandial energy expenditure compared with the regular meal frequency, while the mean energy intake was not significantly different between the two. The reduced TEF with the irregular meal frequency may lead to weight gain in the long term.
It's been fun, with plenty of semantic twists and topic diversions, but yes, TEF can be manipulated for weight management as supported by research. I don't expect you to acknowledge it though, don't worry.
Can we discuss frequent amino intake and protein synthesis now or is Jiggs on his own for that one?
12-20-2012, 04:44 PM
Why do you insist on pounding that study over and over when all it touches upon is TEF, which is only a minor part of TDEE? As I pointed out to you in the other thread, the RMR was not significantly different amongst the groups and this study only points to IRREGULAR eating patterns and does not discuss the meal frequency topic as it pertains to consistent "diets."
M.Ed. Ex Phys
12-20-2012, 05:22 PM
How about you focus on this
And go off the research showing how long it takes insulin levels to fall. This way you can see how detrimental more then 3 meals a day can be
12-20-2012, 08:14 PM
Edit: I posted a study demonstrating exercise's effect on insulin sensitivity but forgot I can't link. I'm on a phone and copy paste is a pain but I can do so later if necessary.
As far as I know, there haven't been any studies directly related to bodybuilding activities and the issue you have raised, I've only seen them referencing a general population (I haven't looked hard). This would be a limitation as I'm willing to bet I exercise with significantly more intensity and eat much cleaner than the study participants, including anti-inflammatory, low glycemic foods. It's also my understanding that with the proper stimulus, various hormonal changes brought on by intense exercise create a nutrient repartioning effect, where insulin is my "friend" as opposed to an average joe sitting on the couch and maybe walking a couple miles per week, the likely candidate for such studies.
Diabetes doesn't really run in my family per se, but my mother, an active, regular gym goer nearing 60 who eats healthy is exhibiting pre-diabetic symptoms though, so I do keep an eye on my own blood work, and would appreciate any further insight on this particular vein of discussion.
12-20-2012, 08:45 PM
What you need to understand is how it relates to body fat directlyOriginally Posted by TexasGuy
Insulin can be a friend or foe for anyone especially reaching 15% or higher in men which is why you constantly see people bulking and adding more fat ten usual but when on test or other hormones they Recomp. Strictly due to leptin and insulin
12-20-2012, 08:49 PM
12-20-2012, 09:08 PM
12-21-2012, 01:47 AM
12-21-2012, 08:48 AM
Based on that study there is no evidence that the number of meals a day will have any direct effect on weight management, rather up or down, the main part is to keep consistent, i.e. if you eat 3 times a day or 6 times a day, try to do it at the same time frame day in and day out, and don't fluctuate between 1 meal one day, 9 meals the next, 5 meals the one after.
05-12-2013, 09:15 PM
05-12-2013, 10:33 PM
I opt for 5-6 meals a day only because my caloric intake is so high that if I ate that much in 3 sittings I'd feel bloated and sluggish all day
05-12-2013, 10:46 PM
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