Whole meals

[soundsgood]

When planning my meals I have always tried to split my macros up into 6 or 7 equal portions and eat an even amount each meal.

For example if im aiming for 300 protein, 600 carb and 100 fat I will have 6 meals of approx 50p, 100c and 15f with more carbs around training and none with last meal.

But I'm beginning to wonder if I can get away with having much higher protein meals at some point in the day and lower later on and same with the other macros.

Would it make much difference? I guess the question I'm asking is does the body respond better to eating whole meals as opposed to eating just a protein meal and just a carb meal if you are still hitting the sane macros throughout the day?

Any thoughts?

[lazyeye]

this may rock your world, but eating 6 meals vs 3 etc etc is all pretty much the same, so long as you hit your calorie target with the macros your after, thats 99% of the battle.

but we tend to think the 1% is 99%

sounding like a bit of a pimp for leangains.com, but go check it out.

missing a meal and doubling up next meal is nothing to worry about

[soundsgood]

Thanks mate, i have read alot about lean gains, i just prefer to eat 6-7 meals a day, keeps me fueled better throughout the day.

I'm actually asking about how the body responds to processing whole meals, IE meals with protein, carbs and fat as opposed to meals mainly of protein or mainly carbs.

[trainlikeafreak]

i think it does make a diff as the metabolism speeds up when you eat every 2-3 hrs as you prob already know. meal sizes doesnt have to be the same IMO as long as your reasonable. jay cutler has a huge bfast as thats when the metabolism is at its peak.

[tomsammce]

this may rock your world, but eating 6 meals vs 3 etc etc is all pretty much the same, so long as you hit your calorie target with the macros your after, thats 99% of the battle.

but we tend to think the 1% is 99%

sounding like a bit of a pimp for leangains.com, but go check it out.

missing a meal and doubling up next meal is nothing to worry about

so where do you draw the line as far as number of meals go and duration between meals? your saying 6 meals or 3 meals is pretty much all the same providing it contains your required daily macros whatever they are for your goals whatever they are? so what about 6 meals v 2 meals or even go as far as to say 1 meal containing all your daily macros is pretty much the same as your macros divided up into 6 meals? that last 6 v 1 sounds silly i know but there is a disadvantage to that definitly so i dont see why it wouldnt be any different to 6 v 3 meals.

?

[trainlikeafreak]

this may rock your world, but eating 6 meals vs 3 etc etc is all pretty much the same, so long as you hit your calorie target with the macros your after, thats 99% of the battle.

but we tend to think the 1% is 99%

sounding like a bit of a pimp for leangains.com, but go check it out.

missing a meal and doubling up next meal is nothing to worry about

so where do you draw the line as far as number of meals go and duration between meals? your saying 6 meals or 3 meals is pretty much all the same providing it contains your required daily macros whatever they are for your goals whatever they are? so what about 6 meals v 2 meals or even go as far as to say 1 meal containing all your daily macros is pretty much the same as your macros divided up into 6 meals? that last 6 v 1 sounds silly i know but there is a disadvantage to that definitly so i dont see why it wouldnt be any different to 6 v 3 meals.

?

another reason why IIFDM for whatever the f*ck it is is a crop of shit

[Android]

don't miss any protein meal mate, 3 meals a day isn't for bodybuilders with excessive muscle mass, 3 meals a day won't rock your world....mmm on 2nd thoughts as a fellow competitor if you do 3 meals a day it'll rock my world :-)

Factoid: Your body is under constant repair as a bodybuilder who pushes muscles to failure or exhaustion.

Factoid: Protein isn't stored by the body, it circulates and then it's out (ammonia).

Factoid: If you aren't a big'sh bodybuilder those alternative views may work just fine but you're not...stay away from IF and IIFYM

Rule of thumb for basic bodybuilding nutrition leading into a show is protein only after dark, and yes they can be smaller amounts but you do need protein constantly during the day, with or without carbs.

Carbs are stored in the body so even though you might eat only protein, your body has carbs if it really needs them (not sure why it would need carbs for digestion).

IMO eating protein without carbs is just fine.

[lazyeye]

meals with protein/fat/carbs digest real slow due to protein and fat (and fibre) dulling the insulin response

Berardi off t-mag advocates eating pro/fat and pro/carb meals....but he is an idiot.

after your protein/fat meal...you have fat circulating in blood stream for HOURS later, making the whole point of the pro/carb meal moot, especially with the eating frequency most body builders use. i find it kinda funny a PhD like Berardi overlooking this simple fact.

so no, other than pre/post traning meals, eating whole food of different macros in meals doesnt mean a great deal so long as your hitting your targets for the day.

the two diet wizards i like to steal shit off are Lyle at http://www.bodyrecomposition.com/articles

and Alan

http://www.alanaragon.com/

spent 4 years getting a nutrition degree and learnt so much more off these two its kinda upsetting

[lazyeye]

if your a massive dude needing to sink a shit ton of calories, just due to volumes of food eating more often becomes necessary.

most of the 6 vs what ever is due to people thinking they are 'stoking the metabolic fire' which is wrong, the thermic effect of food is the same if you eat one 3000cal meal (good luck) or 1000 meals of three calories.

but like i said, if you need 4-5k, trying to eat that in 2-3 meals gets a little hard

[Android]

if your a massive dude needing to sink a shit ton of calories, just due to volumes of food eating more often becomes necessary.

most of the 6 vs what ever is due to people thinking they are 'stoking the metabolic fire' which is wrong, the thermic effect of food is the same if you eat one 3000cal meal (good luck) or 1000 meals of three calories.

but like i said, if you need 4-5k, trying to eat that in 2-3 meals gets a little hard

Regular meals dones't equal high metabolism for a bodybuilder, it means constant supply of protein. If my metabolism increased I'd never get fat on a bulkup - right?

When my Nutritionist told me to eat more protein I said I'd add in another meal. He said, nah! Increase the size of your existing protein meals and you'll burn fat without cardio. I was sceptical I thought more regular meals meant higher metabolism.

But look I lost 4% b.f over 6 weeks, and everytime I had a 60-80gm protein meal I sweated after eating it from metabolism burning like a fire inside. No fat-burners, no cardio, fat burnt off literally.

This is bodybuilding, regular nutro-science won't achieve the same thing.

[lazyeye]

sorry android, no flames but your nutritionist was an idiot.

this isnt a reflection on you, your repeating what you were told, and you sweated while eating and lost 4% bf which reinforced what this clown told you

just to play the devils advocate, perhaps you were sweating cause you were eating much bigger meals? and lost 4% bf cause you had a sensible calorie deficit with proper training?

the metabolic fire thing has long since being put to bed, there are reasons to eat more often (large amounts of calories needed so that the traditional 3 meals just become too big, or you ENJOY eating often. but thinking somehow your getting a "free ride" by the thermic effect of eating more often is wrong.

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this explains it far better than i could be bothered to type out

http://www.bodyrecomposition.com/resear ... eview.html

and regards to a constant stream of protein needed throughout the day, i lazily link this

http://fit-universe.com/meal-frequency- ... gains.html

[Android]

The nutritionist is Dean Geddes and he's taken Pros to shows long b4 I came along and he has similar views to other BBer nutritionists there are around.

All i did was add in more protein, training didnt change and like i said i didnt do cardio. The thermic effect of protein is well known and definitely felt. Have you ever eaten 1.5 - 2kg of meat each day to know and see these results?

Debunk it in another thread away from Soundsgoods original question i am happy to discuss. But the last website I read about alternative diets started with..."10 myths about nutrition" and was full of absurd claims tbh with you.

[lazyeye]

I dont care if jesus christ was your nutrition expert, saying "Increase the size of your existing protein meals and you'll burn fat without cardio" is fundamentally wrong and kinda embarrassing to hear to be honest, its bro science at its worse.

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late edit: thats about all i have to offer on this topic, no disrespect to you personally android, im just talking nutrition.

[Android]

I dont care if jesus christ was your nutrition expert, saying "Increase the size of your existing protein meals and you'll burn fat without cardio" is fundamentally wrong and kinda embarrassing to hear to be honest, its bro science at its worse.

Easy Tiger,

just post up a new topic with your claims and let everyone discuss.

[tomsammce]

good debate keep going :clap: we dont need to open a new thread.

Android, is adding protein the only factor you changed to get this fat loss? no cycle changes? all other macros remained the same and only the protein was changed? this would raise the overall calorie count per meal and i think thats what lazyeye has a problem with basically saying you cant lose bodyfat by just doing that?

Im on the fence, im keen to hear more. but Android you have got form for saying stuff like its gospel just cause someone told you so

[soundsgood]

Great points from both Android and Lazyeye. where is Flex when you need him :pray:

Like Tom I want to know a bit more, how did you manage to drop fat while increasing protein every meal Android? Surely you must have decreased carbs or fats to compensate and put you in an overall calorie deficit? Did you change your training volume as well?

[Android]

I didn't change a thing.

Hmm compound-wise I was on Sus250 and Deca at the time.

Like I said I didn't think it would happen but I paid for his advice and we increased my 40gm protein meals to 60gms minimum. I didn't change carbs and I dont factor in fats or take a deliberate amount of those anyway.

It's not gospel, I did it and it worked as it was supposed to or as it was explained to me that it would. I'd still b sitting at over 16% if I hadn't and it was way too early to start cardio. Dieting down is out of the question guys, u gotta move on from dieting down to eating into a show to keep size. I'm 12% and same body weight minus 1kg. So I've lost fat and gained LBM to still b at same weight. I have my history of visits to Dean and stats somewhere happy to share progress some time.

Edit: This was a personalized program, may not b suitable for others of course unless you eat like me, work same job, train same way etc.

I've not told anyone cause it's an advantage for a competitor to work with Dean. We've moved on now at the 12 week mark to cardio and some other "interesting" techniques I can share after I'm done with them.

[holdenman]

On this IF thing which everyone on here seems to love, are any of the top guys on this site using it? Be it BB, PL or strongman? Because I hear a lot of talk and see a lot of links to leangains but whos it working for?

Drizzt? But Im pretty sure he was strong pre the IF??