1 source, pimping a biotest supp that is 130 calories.
If you eat the majority of your kcals at night you will wake up heavier due to your eating patterns. if you cut off your eating earlier in the day you will wake up lighter due to gastic emptying and a longer fasting period. This is why I am not a huge advocate of T-Nation in half the article they are pimping their products.
take a tactical approach and have around 130 calories of specialized protein and carbs before bed.
a 130 calorie shake is really the recipe for gains? lettuce be real here.
in 8 weeks if your total caloric intake is matched there would be no difference in patterns due to the net energy equation. If you eat 2500 cals to maintain, and you are eating 2300 calories, will you really gain fat eating in a deficit? this is impossible.
Eat your normal caloric intake and end your eating at 7 and weigh yourself in the morning
Eat your normal caloric intake and have your last meal later at night say 10 and weight yourself in the morning (same time) You will wake up heavier the later you eat at night if you wake up at the same time and have the same morning routine.
I am sure you have read this one before:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/
Explains it
"
Other common meal frequencies (i.e., 4 or 5 meals per day) have eluded scientific investigation until very recently. Adechian et al. [123] compared whey versus casein consumed in either a 'pulse' meal pattern (8/80/4/8%) or a 'spread' pattern (25/25/25/25%) over a six week hypocaloric period. No significant changes were seen in body composition between conditions. These outcomes challenge Phillips and Van Loon's recommendation for protein-rich meals throughout the day to be isonitrogenous (40). Moore et al. [124] compared evenly spaced distributions of two, four, and eight meals consumed after a fasted, acute bout of bilateral knee extension.
A trend toward a small and moderate increase in net protein balance was seen in the four meal and eight meal conditions, respectively, compared to the two meal condition. Subsequent work by Areta et al. [125] using the same dosing comparison found that the four meal treatment (20 g protein per meal) caused the greatest increase in myofibrillar protein synthesis. A limitation of both of the previous studies was the absence of other macronutrients (aside from protein in whey) consumed during the 12-hour postexercise period. This leaves open questions about how a real-world scenario with mixed meals might have altered the outcomes. Furthermore, these short-term responses lack corroboration in chronic trials measuring body composition and/or exercise performance outcomes."
However, the functional impact of differences in meal frequency at moderate ranges (e.g., 3–6 meals per day containing a minimum of 20 g protein each) are likely to be negligible in the context of a sound training program and properly targeted total daily macronutrition.
