PM Eating

Bigger Stronger Leaner Competitive Bodybuilding
1

i was browsing through medline and found an interesting study. Here is a study that might help answer some questions about eating at night. If anyone see’s some flaws please say so.

Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen.

Keim NL, Van Loan MD, Horn WF, Barbieri TF, Mayclin PL.

U.S. Department of Agriculture, Agricultural Research Service, Western Human Nutrition Research Center, Presidio of San Francisco, CA 94129, USA.

The purpose of this study was to determine whether meal ingestion pattern [large morning meals (AM) vs. large evening meals (PM)] affects changes in body weight, body composition or energy utilization during weight loss. Ten women completed a metabolic ward study of 3-wk weight stabilization followed by 12 wk of weight loss with a moderately energy restricted diet [mean energy intake +/- SD = 107 +/- 6 kJ/(kg.d)] and regular exercise. 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. Both weight loss and fat-free mass loss were greater with the AM than the PM meal pattern: 3.90 +/- 0.19 vs. 3.27 +/- 0.26 kg/6 wk, P < 0.05, and 1.28 +/- 0.14 vs. 0.25 +/- 0.16 kg/6 wk, P < 0.001, respectively. Change in fat mass and loss of body energy were affected by order of meal pattern ingestion. The PM pattern resulted in greater loss of fat mass in period 1 (P < 0.01) but not in period 2. Likewise, resting mid-afternoon fat oxidation rate was higher with the PM pattern in period 1 (P < 0.05) but not in period 2, corresponding with the fat mass changes. To conclude, ingestion of larger AM meals resulted in slightly greater weight loss, but 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.

Publication Types:
Clinical trial
Controlled clinical trial

2

One has to wonder how the “meals” corresponded with their intense
work schedule (timing wise) ; or were these women couch potatos?

3

I have been experiementing with this exact concept for 6 months now.

I ingest roughly 60%-70% of my daily intake before and after a workout. It will consist of protein and simple carbs.

My goal was to address fat loss and maintain all my muscle. I started at 220lbs ~ 15% + BF and have very gradually reduced that to 215lbs with 9% BF roughly. I am increasing cardio heavily as I progress through my last few weeks in the hopes of getting close to 7%. At 5’10" i’m pretty happy with that.

Muscle loss was minimal and strength has actually gone up considering I’ve been doing at least 30 min of cardio 5 days a week for almost 6 months on a 2500 cal to 2000 cal diet.

My eating style is very similar to one described in MuscleNow by Franseco Castano. If anyone has tried his system I;d love to hear the results.