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  1. #1
    Registered User AlexE991's Avatar
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    How to properly eat 5-6 meals a day

    I was told by someone that I know that in order to gain weight, I need to eat 5-6 meals a day. These meals have to consist of a meaty protein, a complex carb, and a fibrous carb. I wanted to prepare everything at the beginning of the week so I could just grab and go when going to work. I'm finding this pretty impossible because cooked steak, chicken, beef, etc. doesn't last more than a few days in the fridge. When I go back to school, I won't have a fridge to store things in like I do at work, so this diet won't work then at all. I'd really appreciate it if someone could explain to me how they prepare their meals? It's truly a hassle to cook multiple times a week.

    - Thanks in advance.
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  2. #2
    Terrified of Bulking Flashkicker's Avatar
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    Read the stickies. You don't need 5-6 meals.
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  3. #3
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by AlexE991 View Post
    I was told by someone that I know that in order to gain weight, I need to eat 5-6 meals a day.
    This is simply not true. Weight gain is governed by daily energy balance, not meal frequency.

    To learn the basics about nutrition, please see:

    http://forum.bodybuilding.com/showth...hp?t=121703981
    http://forum.bodybuilding.com/showth...hp?t=136691851
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  4. #4
    Registered User adambannon's Avatar
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    You do not need to eat 5-6 meals per day. Meal timing and frequency are personal preference and have no affect on overall body composition.
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  5. #5
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by adambannon View Post
    YMeal timing and frequency are personal preference and have no affect on overall body composition.
    Not exactly.

    Meal timing and frequency are largely irrelevant in terms of their direct impact on bodyweight and composition, but both factors can and do influence satiety, palatability, energy, performance, convenience, etc.
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  6. #6
    Registered User AlexE991's Avatar
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    I thought if you spread out meals it helps with digestion and metabolic rate? I'm pretty much new to everything and the person that told me to eat meat with every meal is a PT and competitor so I assumed he knew what he was talking about. I'm 6'0" 160 lbs, I need to gain weight. If I don't have to eat meat with every meal, can someone tell me what to eat that has high calories/is healthy/will help me gain weight? For the past two weeks I've been having oatmeal with a scoop of whey and a teaspoon of flax seeds for breakfast, and 4oz of steak/chicken/ or beef with one cup of brown rice and one cup of veggies.
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  7. #7
    Grunts Doing Crunches AdamWW's Avatar
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    Meal 1

    1 Cup Oats
    1 Cup Egg Whites
    1 oz Almonds

    Meal 2

    2 Scoops Whey
    1oz Almonds
    Apple

    Meal 3

    6oz Chicken
    1 Cup brown Rice
    1 Cup Broccoli

    Meal 4 (POST WORKOUT INSULIN SPIIIIIIIIIIIIIIIIIKE!!!)

    2 Scoops Whey
    50g Dextrose

    Meal 5 (30min later)

    5 Oz Lean Fish
    1 Small Sweet Potato
    1 Cup Broccoli

    Meal 6 (1 Hour pre-bed)

    1 Cup Cottage Cheese
    1 oz Almonds




    This is the ONLY WAY TO DO IT.. THE ONLY WAY



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    I like having fun.
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  8. #8
    Universal Nutrition _Aggression_'s Avatar
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    Originally Posted by AlexE991 View Post
    I was told by someone that I know that in order to gain weight, I need to eat 5-6 meals a day. These meals have to consist of a meaty protein, a complex carb, and a fibrous carb. I wanted to prepare everything at the beginning of the week so I could just grab and go when going to work. I'm finding this pretty impossible because cooked steak, chicken, beef, etc. doesn't last more than a few days in the fridge. When I go back to school, I won't have a fridge to store things in like I do at work, so this diet won't work then at all. I'd really appreciate it if someone could explain to me how they prepare their meals? It's truly a hassle to cook multiple times a week.

    - Thanks in advance.
    I typically cook on Sunday. I'll prepare meals for the 5-day work week. I'll put Monday and Tuesday in the fridge. I'll freeze W, R, and Friday's meals and then take them out the night before, letting it defrost on the counter overnight. Wake up, put in cooler, and gone!

    All are stored in individual tupperware containers.
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  9. #9
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by AlexE991 View Post
    I thought if you spread out meals it helps with digestion and metabolic rate?
    That's simply not true. The myth probably started with supplement company ads that encouraged frequent meals with the intent of making meal replacement shakes (protein powders) popular.

    To learn why, start with leangains.com.

    I also suggest you read:

    http://www.ncbi.nlm.nih.gov/pubmed/19943985
    This study shows there was no difference in weight loss between subjects with high/low meal frequencies.

    http://www.ncbi.nlm.nih.gov/pubmed/9155494
    Evidence supports that meal frequency has nothing to do with energy in the subjects.

    http://www.ncbi.nlm.nih.gov/pubmed/11319656
    Yet again, no difference in energy in the subjects compared to 2 meals/d to 6 meals/d.
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  10. #10
    Registered User AlexE991's Avatar
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    [QUOTE=WonderPug;909829783]That's simply not true. The myth probably started with supplement company ads that encouraged frequent meals with the intent of making meal replacement shakes (protein powders) popular.

    So how do you space out your meals then? I can imagine it'd be tough to eat 3 meals a day and hit your caloric needs. I'm just trying to figure out a doable routine.
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  11. #11
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by AlexE991 View Post
    So how do you space out your meals then? I can imagine it'd be tough to eat 3 meals a day and hit your caloric needs. I'm just trying to figure out a doable routine.
    I usually consume about 3,800 calories per day over two or three meals, consumed when I'm hungry.

    That said, you should set your meal frequency and timing based on your preference.
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  12. #12
    Registered User AlexE991's Avatar
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    Originally Posted by WonderPug View Post
    I usually consume about 3,800 calories per day over two or three meals, consumed when I'm hungry.

    That said, you should set your meal frequency and timing based on your preference.
    Ah okay. I'm pretty much new to proper nutrition. so I took the 5 meal thing to the extreme but realized how impossible and hectic it would be. It'd be a lot easier to prepare larger meals to be eaten less frequently. Can you link me to a site or just tell me what to eat/portion size to get to that high calorie count?
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  13. #13
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    Originally Posted by AlexE991 View Post
    Can you link me to a site or just tell me what to eat/portion size to get to that high calorie count?
    See post #3 above.
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  14. #14
    Registered User AlexE991's Avatar
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    So it's not so much what you eat, it's more about eating healthily in general to reach said goals. I'll start logging ASAP and switch back to 3 meals a day.
    - Thanks again, everyone.
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  15. #15
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    Originally Posted by AlexE991 View Post
    So it's not so much what you eat, it's more about eating healthily in general to reach said goals.
    It's just the opposite, which you would understand if you read the stickies.
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  16. #16
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    Originally Posted by AlexE991 View Post
    I was told by someone that I know that in order to gain weight, I need to eat 5-6 meals a day. These meals have to consist of a meaty protein, a complex carb, and a fibrous carb. I wanted to prepare everything at the beginning of the week so I could just grab and go when going to work. I'm finding this pretty impossible because cooked steak, chicken, beef, etc. doesn't last more than a few days in the fridge. When I go back to school, I won't have a fridge to store things in like I do at work, so this diet won't work then at all. I'd really appreciate it if someone could explain to me how they prepare their meals? It's truly a hassle to cook multiple times a week.

    - Thanks in advance.

    Now people correct me if Im wrong, but if you want to get your macro requirements you have to consume more food than your average person. With this assumption in place wouldn't 1 or 2 large meals put a lot more stress on your digestive and enzymatic system?
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    Originally Posted by Machiavelli63 View Post
    Now people correct me if Im wrong, but if you want to get your macro requirements you have to consume more food than your average person. With this assumption in place wouldn't 1 or 2 large meals put a lot more stress on your digestive and enzymatic system?
    Wrong and wrong.
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  18. #18
    NO ROIDS JUST RAGE! egoneo's Avatar
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    Originally Posted by WonderPug View Post
    I usually consume about 3,800 calories per day over two or three meals, consumed when I'm hungry.

    That said, you should set your meal frequency and timing based on your preference.
    can you please post an updated pic of yourself?
    I rep back
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  19. #19
    Registered User AlexE991's Avatar
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    None of the stickies give example diets. I need to know what I can swap meat out for. All I see are snacks and breakfast that are high calorie.
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  20. #20
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    Originally Posted by AlexE991 View Post
    None of the stickies give example diets. I need to know what I can swap meat out for. All I see are snacks and breakfast that are high calorie.
    Consume foods that you enjoy in combinations and quantities that meet your energy and micro/macronutrient goals.
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  21. #21
    NO ROIDS JUST RAGE! egoneo's Avatar
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    Originally Posted by AlexE991 View Post
    None of the stickies give example diets. I need to know what I can swap meat out for. All I see are snacks and breakfast that are high calorie.
    whey protein? its high protein, low fat and carbs. you can add milk, bananas, peanut butter etc to make a nice shake
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    I eat dumbbells Maxwell1995's Avatar
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    You don't need 5-6 meals a day. It won't hurt to have them, but it isn't needed. Personally when I'm bulking, I find eating a few extra meals easier on my stomach than eating a few big meals, but that is really the only reason why I do.
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    Originally Posted by egoneo View Post
    can you please post an updated pic of yourself?
    I dont see how this is rellevant.
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    Originally Posted by WonderPug View Post
    Not exactly.

    Meal timing and frequency are largely irrelevant in terms of their direct impact on bodyweight and composition, but both factors can and do influence satiety, palatability, energy, performance, convenience, etc.
    True. My mistake
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    Originally Posted by AlexE991 View Post
    Ah okay. I'm pretty much new to proper nutrition. so I took the 5 meal thing to the extreme but realized how impossible and hectic it would be. It'd be a lot easier to prepare larger meals to be eaten less frequently. Can you link me to a site or just tell me what to eat/portion size to get to that high calorie count?
    OP, just make sure that you yourself are not consuming 3800 calories a day, as these are Wonderpug's TDEE. Calculate your own calorie needs. Based on your knowledge of nutrition, it is likely that you are not in the same shape as wonderpug, and its more likely that you are trying to lose weight.

    Read and understand the stickies

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