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  1. #1
    Registered User 4Tone's Avatar
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    Meals-per-day: 3 square vs meals-plus-snacks?

    My basic question is: after you've chosen an appropriate number of calories-per-day to support your fitness goals, how important is the number of meals-per-day that you spread those calories out over? I.e. given the same number of total calories-per-day, does it matter if you eat those calories in 3 square meals, or 3 meals plus two snacks, etc.?

    If the answer changes depending on whether your fitness goal is fat-loss or muscle-gain, I'd be grateful for an answer that addresses both. I'm kind of interested in learning the reasoning/science behind how to decide.

    Me specifically: I've degenerated into that awful skinny-fat body type. I have a naturally small build: 5'5", and quite thin, average 130 lbs. I was in peak physical shape in my 30s, at 140 lbs and 14% body fat. Over the past few years, fatherhood has chipped away at my workout regularity and diet, and I'm back at 130 lbs, and too embarrassed to admit my body fat %. I've been watching YouTube videos that say body recomposition is more achievable than traditionally thought, so I'm going to attempt that instead of a traditional bulk-and-cut.

    Grateful for any advice.
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  2. #2
    team ketchup AdamWW's Avatar
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    distribution should be based on performance and hunger, and general preference.

    optimally, you'd split it into 3-5 feedings for better muscle-protein synthesis, equal protein amounts during each, but it's not required to grow.
    The power of carbs compels me!
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  3. #3
    Registered User rtpmarine's Avatar
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    Why not spend a couple weeks eating 2-3 meals per day, then a couple weeks eating 4-5 meals per day? Determine which works better for you and experiment with why.
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  4. #4
    Gaintaining Mrpb's Avatar
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    If you're trying to gain muscle go for at least 3 protein rich meals spread over the day. After that it makes little difference what you do.
    Recommended science based fitness & nutrition information:
    Alan Aragon https://alanaragon.com/
    Brad Schoenfeld http://www.lookgreatnaked.com/
    James Krieger https://weightology.net/
    Jorn Trommelen http://www.nutritiontactics.com/
    Eric Helms & Team3DMJ https://3dmusclejourney.com/
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