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Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: Bluto on January 19, 2008, 06:05:00 PM
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(even a proteinshake counts as a meal) :)
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never less than 5...never more than about 8-9
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Seven (3 solid, 4 liquid).
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3 solid
3 liquid
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6-8, nearly all are solid, besides immediately after training.
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7 total 4 shakes and 3 meals...
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3-6...depending on the day.
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I have 7 myself
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usually just 3. sometimes only 2, and sometimes 4. :(
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is that not including shakes?? how do you get by with only 2 meals a day?
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Like Greg Kovacs, I have an IV in my arm all night when I sleep, delivering nutrients so I can reach 10,000 calories a day :D
No really, about 6-8.
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6
3 solid meals and 3 shakes. If I can fit in a seventh meal, its part solid/part shake.
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3 in total.
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workout days 4 solid and one post workout liquid, non workout days just 4 solid.
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workout days 4 solid and one post workout liquid, non workout days just 4 solid.
hey man how much protein and carbs do you consume in one day? or do you count?
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Workout days 7 (4 solid 3 liquid), non workout days 6 (4 solid 2 liquid).
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4 shakes is super excessive. jesus, are you using milk with these shakes, thats an awful lot of protein. maybe during dieting but why not spend the money on some other little things that might give benefit, like sleep aids, or stress reducers etc? might bring about better gains.
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workout days 4 solid and one post workout liquid, non workout days just 4 solid.
layne norton style
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how can you have just 4 meals(or less)..? are you only awake for 12 hours a day?
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how can you have just 4 meals(or less)..? are you only awake for 12 hours a day?
Make each meal larger.
Studies generally show that meal frequency doesn't have that much of an impact on body composition assuming that calories and macronutrients are the same at the end of the day.
This 6 plus meals per day concept was probably created by magazines to sell more supplements such as protein powders and meal replacements.
Maybe this doesn't apply to people who use drugs which can vastly increase protein synthesis or metabolism over normal.
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usually 5,sometimes 6 counting shakes.
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Make each meal larger.
Studies generally show that meal frequency doesn't have that much of an impact on body composition assuming that calories and macronutrients are the same at the end of the day.
This 6 plus meals per day concept was probably created by magazines to sell more supplements such as protein powders and meal replacements.
Maybe this doesn't apply to people who use drugs which can vastly increase protein synthesis or metabolism over normal.
if your not eating every three hours your not growing at an optimal rate.
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if your not eating every three hours your not growing at an optimal rate.
Maybe, maybe not as there are many variables. It's hard to know what's optimal for each person as everyone is different. The only way to find out for yourself is to try various methods, as well as keeping in mind the various scientific studies findings on these matters. I personally don't have the time/patience to prepare so many meals, for possibly a small benefit.
Here's a study that shows 3 meals per day resulted in greater lean body mass gains versus 6 meals:
(I'm guessing that there are probably condradicting studies??)
THE EFFECT OF MEAL FREQUENCY ON BODY
COMPOSITION DURING 12-WEEKS OF STRENGTH
TRAINING
Hansen Øyvind1, Fostervold Mathisen Therese2, Raastad
Truls 2
(Institute of Basic Medical Sciences, University of Oslo1,
Norwegian School of Sport Sciences2, Norway)
Human trials on the effect of meal frequency on body composition
are scarce. Short-term studies show increased
rate of protein synthesis immediately after intake of amino
acids [1], and frequent meals are shown to aid in the
preservation of lean body mass when dieting [2]. Consequently
it could be hypothesised that in response to
strength training, more frequent meals will give larger muscle
mass accumulation and lower fat mass (FM) than fewer
meals. The purpose of this study was to compare the effects
of 3 vs. 6 meals per day on changes in body composition
in young men and women performing strength training
over 12 weeks.
Men (n=33) and women (n=15) aged 21 to 35 with at least
one year of previous strength training experience were randomly
assigned to either a 6 meals a day group or a 3
meals a day group. The prescribed total dietary intake in
both groups was equal and calculated to give a positive
energy balance of approximately 1200 KJ/day, a protein intake
of 1.5-1.7 g/kg/day and a carbohydrate intake of 5-7
g/kg/day. During the training period the dietary intake was
controlled by repeated 24-hours recalls. All participants
performed the same strength training program, training four
times per week, giving each muscle group one heavy session
and one light session per week. In the heavy sessions,
training intensity varied between 10 and 3 RM sets, and 3-
6 sets were performed in each exercise. Determination of
body composition was performed with DEXA at the beginning
of and immediately after the training period.
A total of 16 men and 11 women completed the project.
. After multiple regression analysis the 3 meal group had
a significant greater gain in lean body mass (LBM) than
the 6 meal group when adjusted for gender and energy intake
(p=0.04), when adjusted for gender and protein intake
(p=0.03), and when adjusted for gender, protein intake,
carbohydrate intake and fat intake* (p=0.01). (*: Fat intake
in g/kg body weight/day showed significance on LBM,
p=0.03). No significant differences in regional changes in
LBM were observed, although there was a tendency towards
a greater gain in the three meal group. There were
no significant differences in change in fat mass (FM) between
the groups, but a tendency towards a greater gain in
the three meal group, 7.33% (-5.23, 19.90), p=0.24. The
three meal group had a 2.87%(0.62, 5.12) larger weight
gain than the six meal group, p=0.01. The participants had
a 2.31% (0.83, 3.79), gain in bone mineral density of the
spine during the twelve weeks of strength training, p<0.01,
but there were no differences between the groups.
In this study, three meals per day resulted in larger muscle
gain from strength training than six meals per day over
a period of twelve weeks. The reason why 3 meals a day
was superior to 6 meals a day in this study needs further
investigation. More long-term studies are needed to determine
the optimal meal frequency for gain in LBM from
strength training.
References:
[1]. Rennie, MJ., Bohe, J., Wolfe, RR. Latency, duration
and dose response relationships of amino acid effects on
human muscle protein synthesis. J Nutr 132(10):3225S-
7S, 2002.
[2]. Iwao, S., Mori, K., Sato, Y. Effects of meal frequency
on body composition during weight control in boxers. Scan
J Med Sci Sports 6:265-272, 1996
Keywords: Strength Training, Body Composition, Nutrition
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if your not eating every three hours your not growing at an optimal rate.
why are you so small then if you do it? not flaming here just being honest, consuming 7-8 meals per day like you say you do you should be huge and ripped, right?
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hey man how much protein and carbs do you consume in one day? or do you count?
i consume 80 grams of protein in each of my 4 meals on non workout days and 70 in each of my 5 meals on workout days, so that comes to 320 grams/day on non workout days and 350 on workout days, carbs are always fairly moderate at 250-300 per day.
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i consume 80 grams of protein in each of my 4 meals on non workout days and 70 in each of my 5 meals on workout days, so that comes to 320 grams/day on non workout days and 350 on workout days, carbs are always fairly moderate at 250-300 per day.
what do your meals look like bro...so you drink one shake on workout days what right before you workout?
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what do your meals look like bro...so you drink one shake on workout days what right before you workout?
no after i train i have 10 grams of BCAA's, 5 grams of creatine and 80 grams of simple carbs in the form of something like grape juice and then i eat some chicken and white rice about 20 minutes after that but my regular meals are at least 12oz. and most of the time 14-16 oz. of either chicken or steak 4 times daily, this whole bullshit theory of eating 7-8 small meals is a myth that's been spread by the supplement companies to sell protein, plain and simple.
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yea bro i appreciate the insight ive been trying to figure how to take less shake and more whole foods...but its tough to get the numbers of protein grams up
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yea bro i appreciate the insight ive been trying to figure how to take less shake and more whole foods...but its tough to get the numbers of protein grams up
dude for me it's a pain in the ass eating these little girl scout sized "meals" 8 times a day, you never eat enough to get full and you're always hungry, the way i do it seems to work well for me and my appetite.
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i consume 80 grams of protein in each of my 4 meals on non workout days and 70 in each of my 5 meals on workout days, so that comes to 320 grams/day on non workout days and 350 on workout days, carbs are always fairly moderate at 250-300 per day.
250-300 is not moderate...especially for an endomorph like yourself. you shouldnt be getting much more than 150 g's total from all sources.
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250-300 is not moderate...especially for an endomorph like yourself. you shouldnt be getting much more than 150 g's total from all sources.
is 150 grams what got you so huge and ripped? ::)
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nope..i normally dont get more than 100 g's
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my Lord you're a beast, those arms must be at least 13 inches of prime ripped muscle and the chest is a mind blowing 38 inches. :o
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cadidate you should up your carbs little by little, it would result in more muscle gain and fullness and no real weight gain if you do it right and keep your fish oil, green tea etc high.
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cadidate you should up your carbs little by little, it would result in more muscle gain and fullness and no real weight gain if you do it right and keep your fish oil, green tea etc high.
yeah i know im still trying to lean out though...once i get down to about 8-9%(true 8-9%), then ill start focusing on size... i am going to try a cyclical approach to carbs once i reach that phase. maybe something like 150 grams, 150 grams, 250 grams, 50 grams, 50 grams, 150 grams, 150 grams, 250 grams, 50 grams...and so on.
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candid how much bf do you think your carrying right now
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roughly 11-12%
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5 solid, 2 shakes - lifting days
6 solid - off days
8)
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4-5 meals a day. I got lucky enough to where I can eat two of my meals at work, if i really wanted too I could eat at least 4 meals at work.
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i'm rarely hungry after eating what i eat 4 lunch. i usually have dinner, and sometimes 2 or 3 x a week another meal before bed, but i never find myself that hungry that much.
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why are you so small then if you do it? not flaming here just being honest, consuming 7-8 meals per day like you say you do you should be huge and ripped, right?
LOL
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if your not eating every three hours your not growing at an optimal rate.
Oh my, thats the funniest thing I've read all day. A bit of advice dizzle, don't overthink everything, I'm starting to notice that in your posts. I used to be like you, eating every three hours, freaking out if I missed a meal or shake. Trust me when I say, that way of action is overrated to say the least, and I've been doing this for 16 years. I do exactly what squad does, eat 4 times a day, with a shake after working out and sometimes before bed if I'm still hungry. I thought I would lose all this strength and size when I quit eating and drinking so many shakes, the only thing that changed is I went from shitting 3-4 times a day to just once and on occassion twice. Unless you are an extremely active individual, you do not need all those calories. If you were juiced, yes, natural no.
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Oh my, thats the funniest thing I've read all day. A bit of advice dizzle, don't overthink everything, I'm starting to notice that in your posts. I used to be like you, eating every three hours, freaking out if I missed a meal or shake. Trust me when I say, that way of action is overrated to say the least, and I've been doing this for 16 years. I do exactly what squad does, eat 4 times a day, with a shake after working out and sometimes before bed if I'm still hungry. I thought I would lose all this strength and size when I quit eating and drinking so many shakes, the only thing that changed is I went from shitting 3-4 times a day to just once and on occassion twice. Unless you are an extremely active individual, you do not need all those calories. If you were juiced, yes, natural no.
who says that eating every 3 hours means alot of calories? in fact, i eat every two hours..no joke, but i just eat about 40 grams of lean protein and some veggies at every meal. that is very low calories. besides the fact that thats not alot of calories.....calories dont mean shit. what matters is meal timing, meal frequency, and macro nutrients. sure, an abundance of ENERGY calories is something to worry about...but fibrous complex carbs and proteins are NOT energy calories. and you will NOT gain fat from them. to optimize muscle growth you need to shower your muscles in protein, and to optimize protein digestion you need to eat it with some fiber and a small amount of carbohydrate.
im not OVERthinking, im just THINKING.
MAYBE YOU SHOULD TRY IT SOME TIME.
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who says that eating every 3 hours means alot of calories? in fact, i eat every two hours..no joke, but i just eat about 40 grams of lean protein and some veggies at every meal. that is very low calories. besides the fact that thats not alot of calories.....calories dont mean shit. what matters is meal timing, meal frequency, and macro nutrients. sure, an abundance of ENERGY calories is something to worry about...but fibrous complex carbs and proteins are NOT energy calories. and you will NOT gain fat from them. to optimize muscle growth you need to shower your muscles in protein, and to optimize protein digestion you need to eat it with some fiber and a small amount of carbohydrate.
im not OVERthinking, im just THINKING.
MAYBE YOU SHOULD TRY IT SOME TIME.
You do overthink & overanalyze things. You should relax & eat fairly good & train well. You'll be a lot happier.
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who says that eating every 3 hours means alot of calories? in fact, i eat every two hours..no joke, but i just eat about 40 grams of lean protein and some veggies at every meal. that is very low calories. besides the fact that thats not alot of calories.....calories dont mean shit. what matters is meal timing, meal frequency, and macro nutrients. sure, an abundance of ENERGY calories is something to worry about...but fibrous complex carbs and proteins are NOT energy calories. and you will NOT gain fat from them. to optimize muscle growth you need to shower your muscles in protein, and to optimize protein digestion you need to eat it with some fiber and a small amount of carbohydrate.
im not OVERthinking, im just THINKING.
MAYBE YOU SHOULD TRY IT SOME TIME.
Whoa, bro, I didn't mean any offense. You made a big turnaround from your old pictures to your current ones and I applaud your progress, BUT when I speak from experience and I'm sure alot of the vets would agree with me here, I am just trying to save you from the headache of eating and drinking so much. Just try it for 2-3 weeks, you are not going to lose anything in that span of time, and even if you do, you can always get it back quick. Remember if you plan on lifting weights and eating religiously like this, its over a course of years, so experiment a little, you may like my way even more. Now get your panties out of a wad.
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You do overthink & overanalyze things. You should relax & eat fairly good & train well. You'll be a lot happier.
i think falsehoods advice is good, but i would venture that maybe candidate likes learning about nutrition and likes eating and being strict, some people like that too. he also has ocd from what i can tell.
if he likes learning and that makes him happy why suggest otherwise. i like learning about nutrition because i can use it in my practice later on.
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His advice is fine. I also enjoy learning about nutrition, training, drugs, etc. However, you need to relax a little because if you follow every study & latest trend you'll go crazy. What you need to do is take what you've learned & apply it to yourself. Because we're all a little different & what works for you might not work for me & on & on.
I still say he needs to lighten up a little because he's really young. He's basically asking to burn out quickly. He should enjoy life a little instead of worrying about every calorie & such. Shit he's only 18.
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His advice is fine. I also enjoy learning about nutrition, training, drugs, etc. However, you need to relax a little because if you follow every study & latest trend you'll go crazy. What you need to do is take what you've learned & apply it to yourself. Because we're all a little different & what works for you might not work for me & on & on.
I still say he needs to lighten up a little because he's really young. He's basically asking to burn out quickly. He should enjoy life a little instead of worrying about every calorie & such. Shit he's only 18.
i agree on that point, i think hes a little over the top with keeping the carbs so low. learning and applying or just learning is fine.
good post.
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I would have seven meals on the days that I train and for the day that I dont six meals.
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i sincerely appreciate the way you guys are discussing me...its a breath of fresh air compared to the normal hate squad here on getbig.
you usmokepole is right though...i love learning about diet and nutrition and i take pleasure in being strict and hard on myself.
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i sincerely appreciate the way you guys are discussing me...its a breath of fresh air compared to the normal hate squad here on getbig.
you usmokepole is right though...i love learning about diet and nutrition and i take pleasure in being strict and hard on myself.
you never answered my question, if 7-8 meals works so well why are you so skinny with no muscle?
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i sincerely appreciate the way you guys are discussing me...its a breath of fresh air compared to the normal hate squad here on getbig.
you usmokepole is right though...i love learning about diet and nutrition and i take pleasure in being strict and hard on myself.
Right, but the point is, we are all a bit older than you and have some real world experience. Just saying, enjoy yourself a bit man, no need to be so "hard on yourself " about nutrition. You will enjoy the process much more if you relax a bit.
Lots of internet tough guys out there candi, no need to be on the defense. No one is going to agree with you 100% of the time.
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Right, but the point is, we are all a bit older than you and have some real world experience. Just saying, enjoy yourself a bit man, no need to be so "hard on yourself " about nutrition. You will enjoy the process much more if you relax a bit.
Lots of internet tough guys out there candi, no need to be on the defense. No one is going to agree with you 100% of the time.
exactly man, if he came off more humble he wouldn't catch so much shit but he comesoff like a nutrition and training expert but doesn't look the part.
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you never answered my question, if 7-8 meals works so well why are you so skinny with no muscle?
i have more muscle than you do. looking big in a t-shirt doesnt mean shit.
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exactly man, if he came off more humble he wouldn't catch so much shit but he comesoff like a nutrition and training expert but doesn't look the part.
I attribute that to his over zealousness in keeping healthy, especially after dropping the amount of weight he did, that's a pretty big mental barrier to get past. He's young and eager, I was a bit of a cocky bastard when I was his age, so I can relate, but I do agree, humility is something we can all have more of.
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I attribute that to his over zealousness in keeping healthy, especially after dropping the amount of weight he did, that's a pretty big mental barrier to get past. He's young and eager, I was a bit of a cocky bastard when I was his age, so I can relate, but I do agree, humility is something we can all have more of.
Total props for dropping the weight. And by that photo, kid has good stucture. Just needs to realize it takes years to build size and gain muscle maturity.
Just chill out is all I am saying....shit, been doing this 15+ years and always learning something new or reminded of certain things, like in the EFA thread where Princess gave that stellar advice! I admit, EFA and fats are not my fortay and obviously is something she studied quite a bit so I am humble enough to take her advice and plug into my routine. Only will help me improve, not a matter of who is right or wrong and getting defensive when someone disagrees!
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4 shakes is super excessive. jesus, are you using milk with these shakes, thats an awful lot of protein. maybe during dieting but why not spend the money on some other little things that might give benefit, like sleep aids, or stress reducers etc? might bring about better gains.
6 meals -2 pro shakes-2 trazadone for sleep*wink wink*