Myths Exposed : articles and other info.

[daYDreAmErX]

I think it would be a good idea to create a "bank" of the usual myths and write the studies (with bold and other highlights) in a thread so we can always refere to the main things like timing, calories, macros, "clean" vs "dirty", etc.

[soundcheck129]

You're a genius.

[Bramble]

eating a carrot at night time will not make you fat even though it has sugar in it(serious)

[johnnyironboard]

nobody ever got fat from eating an apple.

[Jay Rawd]

Eating 6 meals a day has no metabolic advantage from eating 3 or fewer.

[thebasil]

lol guys this is useless without the actual study links

[JustLost]

lol guys this is useless without the actual study links

Has there ever been a study on the bodybuilding benefits of studying studies?

[The Solution]

http://forum.bodybuilding.com/showthread.php?t=492749

A start.

[honesthero]

Great idea for a thread. As diligent as some readers are, it can be difficult to parse through all of the talk and distinguish between fact and fiction!

I too follow the meal frequency/meal timing etc. scheme and am only now learning of its futility.

[easye7]

Great idea for a thread. As diligent as some readers are, it can be difficult to parse through all of the talk and distinguish between fact and fiction!

I too follow the meal frequency/meal timing etc. scheme and am only now learning of its futility.

I think the whole more frequent meals concept just helps to avoid overeating, or to make it easier to eat more, depending on what your goal is. I would like to see some studies on the whole metabolism aspect of it though

[Jay Rawd]

I think the whole more frequent meals concept just helps to avoid overeating, or to make it easier to eat more, depending on what your goal is. I would like to see some studies on the whole metabolism aspect of it though
But when you're constantly eating protein every 2-3 hours, your body may develop a resistance to amino acids. Obviously not good if you want protein to repair tissue that's been beaten constantly by heavy weight training. Layne mentioned this in his FAQ.

[easye7]

But when you're constantly eating protein every 2-3 hours, your body may develop a resistance to amino acids. Obviously not good if you want protein to repair tissue that's been beaten constantly by heavy weight training. Layne mentioned this in his FAQ.

Interesting point, though how much protein would it take per meal for that to happen? I mean to say, would this only happen with complete protein sources in every meal? I'm no science buff, I hope that makes sense. I know my protein intake isn't spread evenly through each meal, but then again, I don't have a set strict meal plan, just an overall caloric goal.

[Martin Berkhan]

My latest blog post, concerning "Low Carb Talibans", should qualify as a mythbuster.

You can check it out here:

http://leangains.blogspot.com/2009/02/low-carb-talibans.html

[Jay Rawd]

On the Keto forum they really need to specify that keto isn't for everyone and that carbs need to be re-introduced slowly after the diet. Also, they should mention that a host of hormonal problems (insulin resistance, low output of thyroid hormone) can happen.

Also, on an aesthetic note, they need to mention that even though Keto diets can make somebody look "dry", they also make one look flat. So when the carb-up comes around, you don't fill out nicely, you actually look sloppy and bloated, not dense and hard. Goodbye dry look, and you don't even get a pump, just a stomach bloat.

Keto isn't for everyone. I wasted years of my life following keto and lost much muscle (I refused to believe I did though until I weighed myself and measured my bodyfat percentage).

[justfyi]

But when you're constantly eating protein every 2-3 hours, your body may develop a resistance to amino acids. Obviously not good if you want protein to repair tissue that's been beaten constantly by heavy weight training. Layne mentioned this in his FAQ.

Can u post a link plz about developing resistance to AA?

[SDC77]

My latest blog post, concerning "Low Carb Talibans", should qualify as a mythbuster.

You can check it out here:

http://leangains.blogspot.com/2009/02/low-carb-talibans.html

This rant is f*cking awesome. I can't stand the pompous little low carb/Paleo/wannabe caveman clowns.

[Jay Rawd]

Can u post a link plz about developing resistance to AA?
The studies are unpublished as of yet. But Lyle and Layne mentioned it a couple of times.

Plus, eating every 2-3 hours is a pain in the ass and quite impossible if you work for a living.

[easye7]

Plus, eating every 2-3 hours is a pain in the ass and quite impossible if you work for a living.


This.

[reefpicker]

But when you're constantly eating protein every 2-3 hours, your body may develop a resistance to amino acids. Obviously not good if you want protein to repair tissue that's been beaten constantly by heavy weight training. Layne mentioned this in his FAQ.

resistance or downregulation ?

what is the evidence? (papers?)

[Jay Rawd]

resistance or downregulation ?

what is the evidence? (papers?)
Unpublished as of yet. Supposedly the study says that bbers eating 3 big meals made better gains than those eating 6 smaller ones (calories being the same).

I'm not saying I'm 100% on it, however. All I know is that METABOLICALLY, there is no advantage to smaller meals versus bigger meals when calories equal and protein is adequate.

[reefpicker]

Unpublished as of yet. Supposedly the study says that bbers eating 3 big meals made better gains than those eating 6 smaller ones (calories being the same).

I'm not saying I'm 100% on it, however. All I know is that METABOLICALLY, there is no advantage to smaller meals versus bigger meals when calories equal and protein is adequate.

If the ttl calories / day is equal but each meal is not (i.e. not isocaloric), then I would say that before jumping to any big conclusions about AAs transporters or what not, one should look at insulin levels, GH levels, and cortisol levels... Bigger meals>>insulin spike or sustained insulin
Bigger meals might also have an effect on cortisol (what effect? IDK but I can surmise that more cortisol b/w meals?)
GH can be tied to complex network of hormones and feedback loops and it could also be affected by food intake.

[Jay Rawd]

If the ttl calories / day is equal but each meal is not (i.e. not isocaloric), then I would say that before jumping to any big conclusions about AAs transporters or what not, one should look at insulin levels, GH levels, and cortisol levels... Bigger meals>>insulin spike or sustained insulin
Bigger meals might also have an effect on cortisol (what effect? IDK but I can surmise that more cortisol b/w meals?)
GH can be tied to complex network of hormones and feedback loops and it could also be affected by food intake.
Bigger meals equal a huge insulin spike, but constantly eating keeps insulin elevated, too. Overall you'd have the same effect. 3 huge insulin spikes can equal 6 smaller insulin spikes.

Like I said, just a theory. What I am looking for is for someone to prove to me that smaller meals more frequently provides any advantage over bigger meals less frequently. Please don't give me outdated info and flawed studies (like the one on boxers) that have already been debunked.

[reefpicker]

Bigger meals equal a huge insulin spike, but constantly eating keeps insulin elevated, too. Overall you'd have the same effect. 3 huge insulin spikes can equal 6 smaller insulin spikes.


Not true.

The kinetics are different. Hormones can act differently if they stay constantly high (so that the receptor can be downregulated etc) or if the concentration is high for a short period of time.

Also, in between meals a different set of hormones comes into play.

For example, glucagon is released between meals. Cortisol too. Leptin and grehlin levels would be different for the two groups.

All of these are theoretical considerations. But any good reviewer would point this to the authors if they want to draw any major conclusion from the experiment. That experiment only shows something about eating 6 vs. 3 meals, not anything about hormonal regulation and AA metabolism. I think you are the one making that jump. That is not a bad thing to do, but just keep in mind the myriad of possible alternate explanations.

Let's go back to your original post. THIS IS TRUE:

Unpublished as of yet. Supposedly the study says that bbers eating 3 big meals made better gains than those eating 6 smaller ones (calories being the same).

And that is the most important thing.... It would be interesting to see if the authors miss anything, such as insulin receptor downregulation, fat metabolism, etc. I.e.Let's follow that group for a year and see the effects on these parameters. I think that would be a great study.

[Jay Rawd]

Not true.

The kinetics are different. Hormones can act differently if they stay constantly high (so that the receptor can be downregulated etc) or if the concentration is high for a short period of time.

Also, in between meals a different set of hormones comes into play.

For example, glucagon is released between meals. Cortisol too. Leptin and grehlin levels would be different for the two groups.

All of these are theoretical considerations. But any good reviewer would point this to the authors if they want to draw any major conclusion from the experiment. That experiment only shows something about eating 6 vs. 3 meals, not anything about hormonal regulation and AA metabolism. I think you are the one making that jump. That is not a bad thing to do, but just keep in mind the myriad of possible alternate explanations.

Let's go back to your original post. THIS IS TRUE:


And that is the most important thing.... It would be interesting to see if the authors miss anything, such as insulin receptor downregulation, fat metabolism, etc. I.e.Let's follow that group for a year and see the effects on these parameters. I think that would be a great study.
Even with the effect of hormonal differences between the frequent meals and the less frequent meals, how would it affect body composition provided calories are equal?

That's what bodybuilders care about the most. Let's get real, here. You're not going to start eating up muscle tissue if you don't eat every three hours because digestion is still happening (it can take 5-6 hours). I really want to know if eating less frequently causes cortisol to go up to a point where one is is actually metabolizing muscle and being catabolic.

[Jay Rawd]

Even with the effect of hormonal differences between the frequent meals and the less frequent meals, how would it affect body composition provided calories are equal?

That's what bodybuilders care about the most. Let's get real, here. You're not going to start eating up muscle tissue if you don't eat every three hours because digestion is still happening (it can take 5-6 hours). I really want to know if eating less frequently causes cortisol to go up to a point where one is is actually metabolizing muscle and being catabolic.
Also, this might be a stretch, but having to constantly worry and stress yourself out trying to fit a meal in every 2-3 hours would probably do more damage hormonally than just being a normal person and eating whenever it's convenient. I know for a fact that most people with lives (social, professional, and otherwise) can't go around carrying a cooler of chicken breasts everywhere they go. Bodybuilders who do it for a living, I can see.

Possibly a placebo effect, but I believe that if something about bodybuilding is stressing one out, it's probably better to just remove it and remember that most of us are just doing this as a hobby and not as a job.

[determined4000]

Also, this might be a stretch, but having to constantly worry and stress yourself out trying to fit a meal in every 2-3 hours would probably do more damage hormonally than just being a normal person and eating whenever it's convenient. I know for a fact that most people with lives (social, professional, and otherwise) can't go around carrying a cooler of chicken breasts everywhere they go. Bodybuilders who do it for a living, I can see.

Possibly a placebo effect, but I believe that if something about bodybuilding is stressing one out, it's probably better to just remove it and remember that most of us are just doing this as a hobby and not as a job.

stress raises cortisol--> fat storage

[reefpicker]

That's what bodybuilders care about the most. Let's get real, here. You're not going to start eating up muscle tissue if you don't eat every three hours because digestion is still happening (it can take 5-6 hours). I really want to know if eating less frequently causes cortisol to go up to a point where one is is actually metabolizing muscle and being catabolic.

Oh no, don't take it the wrong way... I think you are right.... I do not think that there is a huge difference between 3 or 6 meals in terms of body composition, but I also don't think that the science and experimental data is all done for this question. In other words, I can't say what is more efficient on the long run and I don't think anybody can. Or what is better for say, someone with insulin resistance (DB-II) or someone that was obese...


Even with the effect of hormonal differences between the frequent meals and the less frequent meals, how would it affect body composition provided calories are equal?

Good question. I can't answer it. I can tell you some theoretical possibilities... For example, and this is THEORETICAL, let's say that eating 6 times a day keeps insulin higher for longer times... Now let's say that chronic sustained insulin levels induce the downregulation of the receptor... Not good. Here, 6x is bad.

Maybe grehlin and sensitivity to it can be different in these two groups. Grehlin tells the brain that it needs to get food. People that eat 6x time a day might be less prone to overeat, partly because grehlin is never given a chance to go up... (or perhaps its the other way around as they anticipate food, sometimes call pre-pandrial phase).

Moreover, there is a link between orexin and these peptides, another point of possible difference between 6x and 3x.

Food intake and cortisol release (and response to stress) are all linked too... Another possible point for regulation and a putative difference b/w the 2 groups....

[Vietgoboi]

Raw 7 oz sirloin 43 protein 300 calorie (low fat)

cooked 4 oz sirloin ? protein ? calorie

Will the nutrition value change? What I care for is protein/calories

Let break this!

[easye7]

Raw 7 oz sirloin 43 protein 300 calorie (low fat)

cooked 4 oz sirloin ? protein ? calorie

Will the nutrition value change? What I care for is protein/calories

Let break this!



...I'm no scientist but you lose some moisture when you cook a steak...thats all. I think the calories stay the same, just the weight changes. Maybe the fat content too?

[James Keeton]

Bigger meals equal a huge insulin spike, but constantly eating keeps insulin elevated, too. Overall you'd have the same effect. 3 huge insulin spikes can equal 6 smaller insulin spikes.

Like I said, just a theory. What I am looking for is for someone to prove to me that smaller meals more frequently provides any advantage over bigger meals less frequently. Please don't give me outdated info and flawed studies (like the one on boxers) that have already been debunked.

I'd buy this. I think one of the main reasons everyone wants to eat 6 meals a day is because all of the pro-builders do... But they are exactly that... pros... Naturally the normal person would be hard pressed to get in 6 meals a day.

I for one don't have time to prepare extra chicken breast for mid-meal snack. Not to mention I'd have to whip it out during Statics or Fluids and eat when I need to be paying attention.

Even if there are benefits of eating 6 meals a day, (which I wouldn't be surprised if there was), I'm sure it doesn't make that drastic a difference for the normal person...

To his, his own... I don't hate on people who eat 6 meals a day. That's their prerogative.

[dillingerescp]

I'd rather eat 5 or 6 meals. I dont have much time between classes, so I run home, throw down a smaller meal, and Im on my way.

I also hate having a bigger meal because I feel a lot more bloated and sluggish.

I am sure the metabolic advantage is negligible, however.

[Jay Rawd]

I'd rather eat 5 or 6 meals. I dont have much time between classes, so I run home, throw down a smaller meal, and Im on my way.

I also hate having a bigger meal because I feel a lot more bloated and sluggish.

I am sure the metabolic advantage is negligible, however.
Not all of us live close to college, or work. Both college and work are 20+ miles from my house.

[Emma-Leigh]

stress raises cortisol--> fat storage
^^
To an extent it will INCREASE your risks of storing fat.
But you still are unlikely to store fat if your calories are less than you require. ;)

[Emma-Leigh]

...I'm no scientist but you lose some moisture when you cook a steak...thats all. I think the calories stay the same, just the weight changes. Maybe the fat content too?
Depends on how you cook the meat...

But essentially this is correct for general 'grilling' type stuff.
4 oz RAW steak simply becomes 3.5 oz (or something of that nature) when COOKED. Mostly due to water being lost.... But you can also get some fat 'leak' out/ drip away (depending on cooking method)...

Generally speaking protein content is unchanged both in terms of amount of bio-availability.

However -
Some other methods of cooking result in more marked changes in mineral/ vitamins (eg: boiling = leaching of these things from the meat)...

And if you burn it to a crisp - you also alter some other properties/nutrients more, as well as causing possible health effects (ie: you cause polycyclic-aromatic hydrocarbons/ heterocyclic amines to be formed which have been associated with an increased risk of neoplasia).

[Whey Hey]

I'd buy this. I think one of the main reasons everyone wants to eat 6 meals a day is because all of the pro-builders do... But they are exactly that... pros... Naturally the normal person would be hard pressed to get in 6 meals a day.

I for one don't have time to prepare extra chicken breast for mid-meal snack. Not to mention I'd have to whip it out during Statics or Fluids and eat when I need to be paying attention.

Even if there are benefits of eating 6 meals a day, (which I wouldn't be surprised if there was), I'm sure it doesn't make that drastic a difference for the normal person...

To his, his own... I don't hate on people who eat 6 meals a day. That's their prerogative.

They didnt all start out as pros, with teams supporting them and having coolers with them wherever they go, surely they had to start somewhere.

Many Pros cook their food in advance, which is the way it should be done.

I dont think i could stomach 3 huge meals a day, way too time consuming in my opinion. I struggle to eat my bowl of oats, banana + protein shake in the morning sometimes, mainly due to time constraints (oats are a bitch to eat), so if i had to eat more than this, i would be screwed..

Im pretty much adapted to eating every 2-3 hours, i generally feel hungry very often, and this hunger would destroy me even more if i had a 5 hour gap between meals.

[Chicago1287]

Raw 7 oz sirloin 43 protein 300 calorie (low fat)

cooked 4 oz sirloin ? protein ? calorie

Will the nutrition value change? What I care for is protein/calories

Let break this!

I don't think too many people think the nutrition changes...I think a lot of people wonder if the nutrition label on the back is for COOKED meat or raw meat.

For example, with my chicken breast, it said I had 48g of protein in 224g of the chicken. So what I did was measure out 224g of chicken raw and THEN threw it on the foreman. When measuring it after it was cooked, it turned out to be something like 150g. So technically, I wasn't getting all the protein that I thought I was cause some of the weight I measured was just water and the little bit of fat that was lost when cooking it.

I realized I was making that mistake when I wasn't gaining a damn pound for months. Then when I started measuring it AFTER I cooked it, I started gaining my weight cause most of my meals were chicken.

[soundcheck129]

Found a study that not only suggests eating before bed doesn't make you fat, but that it actual results in a greater proportion of fat loss than muscle loss when cutting:



The weight loss phase was divided into two 6-wk periods. During period 1, 70% of daily energy intake was taken as two meals in the AM (n = 4) or in the PM (n = 6). Subjects crossed over to the alternate meal time in period 2...The PM pattern resulted in greater loss of fat mass...Likewise, resting mid-afternoon fat oxidation rate was higher with the PM pattern...To conclude...ingestion of larger PM meals resulted in better maintenance of fat-free mass. Thus, incorporation of larger PM meals in a weight loss regimen may be important in minimizing the loss of fat-free mass.

[determined4000]

Found a study that not only suggests eating before bed doesn't make you fat, but that it actual results in a greater proportion of fat loss than muscle loss when cutting:

thanks and reps
do you have the link to the full article?

Found it:http://jn.nutrition.org/cgi/reprint/127/1/75
click on the "full text" on the right

[TheWaffleIron]

I would like to see some studies on the whole metabolism aspect of it though

http://forum.bodybuilding.com/showpost.php?p=206269311&postcount=481

[Emma-Leigh]

Found a study that not only suggests eating before bed doesn't make you fat, but that it actual results in a greater proportion of fat loss than muscle loss when cutting:


thanks and reps
do you have the link to the full article?

Found it:http://jn.nutrition.org/cgi/reprint/127/1/75
click on the "full text" on the right

http://forum.bodybuilding.com/showthread.php?t=927497
http://forum.bodybuilding.com/showthread.php?t=112148521

[James Keeton]

They didnt all start out as pros, with teams supporting them and having coolers with them wherever they go, surely they had to start somewhere.

Many Pros cook their food in advance, which is the way it should be done.

I dont think i could stomach 3 huge meals a day, way too time consuming in my opinion. I struggle to eat my bowl of oats, banana + protein shake in the morning sometimes, mainly due to time constraints (oats are a bitch to eat), so if i had to eat more than this, i would be screwed..

Im pretty much adapted to eating every 2-3 hours, i generally feel hungry very often, and this hunger would destroy me even more if i had a 5 hour gap between meals.

You only feel hungry every 3 hours because that's when your body expects food. The great thing about the human body is that it is very adaptable.

If you decided to start eating 3 meals a day your body would adapt, and you would start getting hungry before your new "meal time."

I can easily put down 3000-4000cal in one sitting, so eating big meals is ideal for me. When I was eating 6 times a day I was always hungry. That kinda pissed me off. Not to mention it was a hassle.

And as far as the "pros" go I don't realize why we try to copy what they do all the time. Along with their coolers they carry around a small pharmacy...

[Jay Rawd]

Oats are a "bitch" to eat?

Have you ever heard of cooking them? Just add some water, cinnamon, wheat germ, splenda, a pinch of salt to taste, and some blue berries, mix and heat up in the microwave for 30 seconds and it's like eating soup afterwards. You don't have to eat them raw. Why would you do that? Unless you like the taste, of course.

I have this recipe:

1/2 cup oats
1/8 tsp salt
2 tbsp wheat germ (or milled flaxseeds, whichever you prefer)
2 packets of Splenda
1/2 tsp of cinnamon
16 blueberries
1 tbsp peanut butter

Directions: Mix all ingredients (except peanut butter) into a small bowl with 2/3 cups of water. Once well mixed, microwave on high for 30 seconds. After this, mix in 1 tbsp of peanut butter and stir until well-mixed.

[bango skank]

Eating 6 meals a day has no metabolic advantage from eating 3 or fewer.

EXACTLY!

[IGF-WON]

protein requirements?

http://jap.physiology.org/cgi/content/abstract/73/2/767

[gekkoboy14]

On the Keto forum they really need to specify that keto isn't for everyone and that carbs need to be re-introduced slowly after the diet. Also, they should mention that a host of hormonal problems (insulin resistance, low output of thyroid hormone) can happen.

Also, on an aesthetic note, they need to mention that even though Keto diets can make somebody look "dry", they also make one look flat. So when the carb-up comes around, you don't fill out nicely, you actually look sloppy and bloated, not dense and hard. Goodbye dry look, and you don't even get a pump, just a stomach bloat.

Keto isn't for everyone. I wasted years of my life following keto and lost much muscle (I refused to believe I did though until I weighed myself and measured my bodyfat percentage).

i dono about you, but i do get a pump

[x Idealist x]

Talking about meal frequency, I am not sure if I believe in the notion that an insulin spike from fast digesting carbs is ideal post workout or not, personally I think that eating carbs post workout is important but the source of carb is irrelevent.

But..I have read a couple of times that a spike in amino acid intake could also be helpful to bodybuilding, making the thought of 6 protein rich meals a day less effective then having your protein intake spread out so you do get spikes in amino acid availibility to muscles. I personally eat 6 meals a day because it does work into my schedule but i thought that this was interesting.

Sorry I dont have a link to the source but I am posting for your thoughts.

[Whey Hey]

Oats are a "bitch" to eat?

Have you ever heard of cooking them? Just add some water, cinnamon, wheat germ, splenda, a pinch of salt to taste, and some blue berries, mix and heat up in the microwave for 30 seconds and it's like eating soup afterwards. You don't have to eat them raw. Why would you do that? Unless you like the taste, of course.

I have this recipe:

1/2 cup oats
1/8 tsp salt
2 tbsp wheat germ (or milled flaxseeds, whichever you prefer)
2 packets of Splenda
1/2 tsp of cinnamon
16 blueberries
1 tbsp peanut butter

Directions: Mix all ingredients (except peanut butter) into a small bowl with 2/3 cups of water. Once well mixed, microwave on high for 30 seconds. After this, mix in 1 tbsp of peanut butter and stir until well-mixed.

Good info but i NEVER said oats on their own were a bitch to eat... i mean my oats in the morning, with milk...... they take a while to chew, as opposed if to if i just chucked in 3-4 wheat bisks and then honey + banana etc....

[eddiebo]

It is necessary to intake a simple sugar immediately following a weight training workout to replenish glycogen levels to avoid catabolism and muscle loss.

Consuming soy protein will cause "gyno", whatever the hell that is meant to be. Assuming this bro theory is implying breasts (and uterus maybe) and perhaps feminine qualities on a man. On the same note, I will also throw out the notion that phytoestrogen from soy significantly lowers testosterone, from personl experience it simlpy isn't true.

Oh and most everything at removed link/

{edit}Some garbage "studies" or rhetorical web articles, alongside real studies to follow.

[Nonopb]

Unpublished as of yet. Supposedly the study says that bbers eating 3 big meals made better gains than those eating 6 smaller ones (calories being the same).

I'm not saying I'm 100% on it, however. All I know is that METABOLICALLY, there is no advantage to smaller meals versus bigger meals when calories equal and protein is adequate.

So lets say someone eating 10k cals a day, would better off to take 3 GIGANTIC MEALS instead of 7 smaller meals? (First off, he would not be able to take that much calories in 3 meals)


Not all of us live close to college, or work. Both college and work are 20+ miles from my house.

You speak like "you can't do it", but at the beginning you said that you would not even want to do it..

[Nonopb]

Not buying this to be honest

[Confuzzl3dOn3]

Basically speaking to each their own i reckon. If you like to eat 5-6 smaller meals then go for it. If you like 3 big meals than do that. So far from wha't i've read from both sides there doesn't seem to be any hard evidence that supports one side or the other. I preferentially like the more meals options because it means that you don't have to get a huge ass stomach after eating your big meal.

[SDC77]

They didnt all start out as pros, with teams supporting them and having coolers with them wherever they go, surely they had to start somewhere.

Many Pros cook their food in advance, which is the way it should be done.

I dont think i could stomach 3 huge meals a day, way too time consuming in my opinion. I struggle to eat my bowl of oats, banana + protein shake in the morning sometimes, mainly due to time constraints (oats are a bitch to eat), so if i had to eat more than this, i would be screwed..

Im pretty much adapted to eating every 2-3 hours, i generally feel hungry very often, and this hunger would destroy me even more if i had a 5 hour gap between meals.

Ever think that the reason you get hungry every 2-3 hours may be because you aren't eating enough at your meals? Also, the "time constraints" thing is such crap. Everyone can get up earlier and have time to eat any sized breakfast.

This is the second post in 2 days where someone uses the supposed lack of time to eat breakfast.

[Jay Rawd]

So lets say someone eating 10k cals a day, would better off to take 3 GIGANTIC MEALS instead of 7 smaller meals? (First off, he would not be able to take that much calories in 3 meals)

What would make that so hard to do? I've eaten 3k in one meal many times. No lie.


You speak like "you can't do it", but at the beginning you said that you would not even want to do it..

I don't want to because I can't. But even if had the luxury of being able to do it, I don't want to be a ridiculous shut-in who wouldn't go on dates longer than 2 hours because he'll go catabolic if so.

[nick1990]

I dont think i could stomach 3 huge meals a day...
Im pretty much adapted to eating every 2-3 hours, i generally feel hungry very often, and this hunger would destroy me even more if i had a 5 hour gap between meals.

my thoughts exactly.
It just seems hard to wrap my head around that concept.
Anyone have any conclusive studies to back up this theory?
Be very interesting...

[charlie335]

energy levels stay consistent throughout the day when you eat 6 a day. Im not a bodybuilder, but I have lost 127 lbs in 16 1/2 months by doing so. Anyone can eat 6 a day and it not be a hassle, key is preparation. Takes about an hour of cooking one day a week to prep food for the entire week.

[SDC77]

energy levels stay consistent throughout the day when you eat 6 a day. Im not a bodybuilder, but I have lost 127 lbs in 16 1/2 months by doing so. Anyone can eat 6 a day and it not be a hassle, key is preparation. Takes about an hour of cooking one day a week to prep food for the entire week.

Congratulations on your weight loss, but eating 6 times a day does nothing to give someone a metabolic advantage. You may feel best eating that often, but you would have lost that 127lbs eating 3 meals a day if that's what you preferred.

[charlie335]

is there any study on the metabolic results fo 3 meals v 6 meals?

[charlie335]

and if you are not using supps, just eating whole food, how would you get your protein requirements by just eating 3 meals a day? Seems like you would be overeating.

[papasmurf2217]

is there any study on the metabolic results fo 3 meals v 6 meals?

http://www.alanaragon.com/an-objective-look-at-intermittent-fasting.html


and if you are not using supps, just eating whole food, how would you get your protein requirements by just eating 3 meals a day? Seems like you would be overeating.

If you're referring to protein powder as a supplement, then there is no difference. Protein powder is whole food in powder form. The 24 grams of protein you get from a scoop of whey is "calorically" equivalent to the 24 grams of protein you get from a chicken breast.

[charlie335]

but doesn't eating 3 squares as opposed to 6 encourage fat storage?

[nano.ix]

but doesn't eating 3 squares as opposed to 6 encourage fat storage?

no. fat storage occurs with excess calories and not meal frequency

[charlie335]

so what would a 3-meal plan look like? Eating double portions of protein per meal?

[Emma-Leigh]

and if you are not using supps, just eating whole food, how would you get your protein requirements by just eating 3 meals a day? Seems like you would be overeating.
Overeating refers to 'eating more than you need'.
If you are eating to meet your needs you are, by definition, not 'overeating'. ;)


but doesn't eating 3 squares as opposed to 6 encourage fat storage?
No.


no. fat storage occurs with excess calories and not meal frequency
This.


so what would a 3-meal plan look like? Eating double portions of protein per meal?
If you wanted to do it that way, yes.

[determined4000]

so what would a 3-meal plan look like? Eating double portions of protein per meal?

double everything