The Rule: 6 Meals/Day

Bigger Stronger Leaner
21

[quote]The Mighty Stu wrote:
I wish I had paid more attention to the specifics, but Layne and a few other authorities IMO have recently been citing several studies blowing apart the need for frequent feedings in terms of muscle growth. Possibly someone else knows what I’m referring to and can bring in the info.

Personally, I just stick with what works FOR ME, but I do recognize that there’s a hell of a lot of science out there that fully supports other approaches.

S[/quote]

Stu it is actually sad to see how badly he is getting attacked from it. Like people are blaming him for the results of science… Hoping he doesnt end up jaded and become the next lyle mcdonald, angry troll extraordinaire.

22

[quote]Waittz wrote:

[quote]xXSeraphimXx wrote:

[quote]Professor X wrote:

[quote]Waittz wrote:

“What is fact is this: As a beginner, you NEED to learn how to eat regularly.”

This is an opinion. Not a fact. And I disagree. How regular you eat is irrelevant in regards to the energy balance fomrula or caloric guidlines. That a new newbie NEEDS to learn this is your opinion, not a fact.

I will gladly ‘shut the fuck up and go elsewere’ if you do the same on all the threads you pollute. If not, deal with it. [/quote]

So, a trainer doesn’t need to eat regularly at all? Can they skip days? You are saying that inconsistent eating habits will lead someone to their optimal goal?[/quote]

You know lifters or even regular people who are skipping days of eating?

What is regularly? The most important thing is to get in the calories.
[/quote]

In his defense, some people do fast, sometimes for a whole day. [/quote]
Which honestly is not a bad thing IMO depending on your goals as the time.

Some activity does increase digestion others ie high sympathetic activity slows it ie weight training. So I disagree with your blanket statment. I disagree noobz must learn to eat often. False. They need to learn how much personally they need to eat for their goals then learn what way is best for them to consume that.

23

[quote]The Mighty Stu wrote:
I wish I had paid more attention to the specifics, but Layne and a few other authorities IMO have recently been citing several studies blowing apart the need for frequent feedings in terms of muscle growth. Possibly someone else knows what I’m referring to and can bring in the info.

Personally, I just stick with what works FOR ME, but I do recognize that there’s a hell of a lot of science out there that fully supports other approaches.

S[/quote]

Protein syntheis has been shown to only be able to be stimulated after a refractory period takes place. 4-6 hrs or so. So eating more before that refractory period is done does not result in more anabolism.

24

I’d say pick the frequency you can consistently hit, day in and day out, and make sure you are getting your macros. Consistency in the kitchen is as important as it is in the gym, and I would say consistency is a big predictor of success.

Compliance has to be paramount when it comes to a diet, whether you are trying to gain or lose or even recomp (esp. recomp, actually). If you are always falling off the wagon, your diet will be unsuccessful regardless of how kick-ass it is in theory. So if 6 meals a day makes you more compliant, then you should do it. If it makes it makes you less compliant, you shouldn’t. Just my 2 cents.

25

[quote]ryanbCXG wrote:

[quote]Waittz wrote:

[quote]xXSeraphimXx wrote:

[quote]Professor X wrote:

[quote]Waittz wrote:

“What is fact is this: As a beginner, you NEED to learn how to eat regularly.”

This is an opinion. Not a fact. And I disagree. How regular you eat is irrelevant in regards to the energy balance fomrula or caloric guidlines. That a new newbie NEEDS to learn this is your opinion, not a fact.

I will gladly ‘shut the fuck up and go elsewere’ if you do the same on all the threads you pollute. If not, deal with it. [/quote]

So, a trainer doesn’t need to eat regularly at all? Can they skip days? You are saying that inconsistent eating habits will lead someone to their optimal goal?[/quote]

You know lifters or even regular people who are skipping days of eating?

What is regularly? The most important thing is to get in the calories.
[/quote]

In his defense, some people do fast, sometimes for a whole day. [/quote]
Which honestly is not a bad thing IMO depending on your goals as the time.

Some activity does increase digestion others ie high sympathetic activity slows it ie weight training. So I disagree with your blanket statment. I disagree noobz must learn to eat often. False. They need to learn how much personally they need to eat for their goals then learn what way is best for them to consume that.
[/quote]

Yeah that was my point, glad someone got it. Well that and the misuse of the word ‘fact’ which just always bothers me, not just in forums. Its like somehow FACT now means ‘something I feel strongly about’.

26

[quote]ryanbCXG wrote:
I disagree noobz must learn to eat often. False.
[/quote]

I didn’t write that they need to eat often.

Argue what is actually there, not what you make up.

27

[quote]Mad Martigan wrote:
Consistency in the kitchen is as important as it is in the gym, and I would say consistency is a big predictor of success. [/quote]

I said the same but as you can see, they are now arguing that they should not eat “regularly” so consistency it out according to Waittz

28

FACT: all of you guys who disagree with the OP are ruining this forum and dragging it down.

29

Word battle about the meanings of “regularly” vs “often” in 3…2…1…

30

One thing I have learned is that my own body needs more than a 2-4 hour window in some cases just to truly burn through the food eaten…and this also depends on WHAT was eaten.

These variables are something I did not completely understand as a newb or even intermediate, but this “optimal” frequency is a variable itself s understanding the variables is mnost important.

Variables:
-Food content (fats digest slower)

-food amount

-age

-activity

-size of the individual

-goals

-metabolic rate

31

[quote]Chris Colucci wrote:
Not totally sure where this thread is headed, for or against 6 meals a day, but Nate Miyaki had an article pretty much exactly addressing this topic. “Deep Meal-Frequency Thoughts”:

Basically saying, ‘We know 5-6 meals a day works, but the basic 3 meals a day, plus workout nutrition, can work great too.’[/quote]

I wrote about this extensively, too, here:

6 meals a day will ultimately muck up your insulin sensitivity, and that be bad news.

32

[quote]Professor X wrote:
One thing I have learned is that my own body needs more than a 2-4 hour window in some cases just to truly burn through the food eaten…and this also depends on WHAT was eaten.

These variables are something I did not completely understand as a newb or even intermediate, but this “optimal” frequency is a variable itself s understanding the variables is mnost important.

Variables:
-Food content (fats digest slower)

-food amount

-age

-activity

-size of the individual

-goals

-metabolic rate[/quote]
Ok serious question.
I tried to ask a serious question and play nice in that other thread and it took all of one post for you to go Simple Jack on me.
Ill try again here:

Could you please explain this above post?
You can use yourself as an example because obviously you know the most about that.
Can you give an example and use yourself to explain this post?
I think that would be more informative than vague bullet point “facts.”
Thanks.

33

[quote]TC wrote:

[quote]Chris Colucci wrote:
Not totally sure where this thread is headed, for or against 6 meals a day, but Nate Miyaki had an article pretty much exactly addressing this topic. “Deep Meal-Frequency Thoughts”:

Basically saying, ‘We know 5-6 meals a day works, but the basic 3 meals a day, plus workout nutrition, can work great too.’[/quote]

I wrote about this extensively, too, here:

6 meals a day will ultimately muck up your insulin sensitivity, and that be bad news.[/quote]
THE MAN
THE MYTH
THE LEGEND

The prodigal son has returned.

34

[quote]The Mighty Stu wrote:
I wish I had paid more attention to the specifics, but Layne and a few other authorities IMO have recently been citing several studies blowing apart the need for frequent feedings in terms of muscle growth. Possibly someone else knows what I’m referring to and can bring in the info.

Personally, I just stick with what works FOR ME, but I do recognize that there’s a hell of a lot of science out there that fully supports other approaches.

S[/quote]

Check this out perhaps if you didn’t read it yet. Some former T-Nation writers contributed. You’ll have to find the full paper via Google because I’m hesitant to link anything here even though JISSN isn’t be a competitor in my opinion.

Two well known writers, including the Fuhrer of Fasting, got all sad about this one.

International Society of Sports Nutrition position stand: meal frequency
Paul M La Bounty1*, Bill I Campbell2, Jacob Wilson3, Elfego Galvan4, John Berardi5, Susan M Kleiner6, Richard B Kreider7, Jeffrey R Stout8, Tim Ziegenfuss9, Marie Spano10, Abbie Smith8 and Jose Antonio11

Abstract

Position Statement: Admittedly, research to date examining the physiological effects of meal frequency in humans is somewhat limited. More specifically, data that has specifically examined the impact of meal frequency on body composition, training adaptations, and performance in physically active individuals and athletes is scant. Until more research is available in the physically active and athletic populations, definitive conclusions cannot be made. However, within the confines of the current scientific literature, we assert that:

  1. Increasing meal frequency does not appear to favorably change body composition in sedentary populations.

  2. If protein levels are adequate, increasing meal frequency during periods of hypoenergetic dieting may preserve lean body mass in athletic populations.

  3. Increased meal frequency appears to have a positive effect on various blood markers of health, particularly LDL cholesterol, total cholesterol, and insulin.

  4. Increased meal frequency does not appear to significantly enhance diet induced thermogenesis, total energy expenditure or resting metabolic rate.

  5. Increasing meal frequency appears to help decrease hunger and improve appetite control.

The following literature review has been prepared by the authors in support of the aforementioned position statement.

35

[quote]Smashingweights wrote:
Word battle about the meanings of “regularly” vs “often” in 3…2…1…[/quote]

I think X was stressing regularity, which is reasonable.

36

[quote]BrickHead wrote:

[quote]Smashingweights wrote:
Word battle about the meanings of “regularly” vs “often” in 3…2…1…[/quote]

I think X was stressing regularity, which is reasonable. [/quote]
This is where the word mincing will come in.
Some will interpret “eating regularly” as eating meals often. Referring to frequency.
Some will interpret “eating regularly” as eating normal. Referring to food choices.

This is the disconnect.
Considering the topic of the whole thread is about eating 6 meals a day I think most would assume “learn to eat regularly” means “learn to eat often.” Referring to meal frequency and not good choices.

37

[quote]Smashingweights wrote:

[quote]BrickHead wrote:

[quote]Smashingweights wrote:
Word battle about the meanings of “regularly” vs “often” in 3…2…1…[/quote]

I think X was stressing regularity, which is reasonable. [/quote]
This is where the word mincing will come in.
Some will interpret “eating regularly” as eating meals often. Referring to frequency.
Some will interpret “eating regularly” as eating normal. Referring to food choices.

This is the disconnect.
Considering the topic of the whole thread is about eating 6 meals a day I think most would assume “learn to eat regularly” means “learn to eat often.” Referring to meal frequency and not good choices.[/quote]

There is no disconnect other than the same guys acting like jackasses.

Regularly has never meant OFTEN. Quit the bullshit.

Yes, a beginner needs to learn to eat with consistency. Quit following me around just to play word games and fuck up very thread.

38

[quote]Smashingweights wrote:

Could you please explain this above post?
You can use yourself as an example because obviously you know the most about that.
Can you give an example and use yourself to explain this post?
I think that would be more informative than vague bullet point “facts.”
Thanks.[/quote]

How are they vague?

Those are variables that can affect meal frequency. There are others but I would consider those highest priority. If you have a real question, please be more specific because there was nothing vague there at all.

39

[quote]Smashingweights wrote:

[quote]TC wrote:

[quote]Chris Colucci wrote:
Not totally sure where this thread is headed, for or against 6 meals a day, but Nate Miyaki had an article pretty much exactly addressing this topic. “Deep Meal-Frequency Thoughts”:

Basically saying, ‘We know 5-6 meals a day works, but the basic 3 meals a day, plus workout nutrition, can work great too.’[/quote]

I wrote about this extensively, too, here:

6 meals a day will ultimately muck up your insulin sensitivity, and that be bad news.[/quote]
THE MAN
THE MYTH
THE LEGEND

The prodigal son has returned.[/quote]

Oh yeah. He’s back. And this time he’s pissed.

(Sorry, been moonlighting as designer of movie posters.)

40

[quote]mbdix wrote:

[quote]Professor X wrote:
Due to differences in how fast food is absorbed, it my take one guy 2-3 hours for that last meal to move from his stomach to his intestines.

It may be another 4-6 hours until it moves through the intestines.

This means you generally do not base meal frequency on just how fast food moves through the body…because it would be a full day before that 1 meal is excreted…and days still before it is COMPLETELY out of the system.[/quote]

I know i could use google to answer this…

If i have a meal with spicy foods, or jalapenos, in the early part of the day. Then, that afternoon or evening take a shit. How come my ass burns from the jalapenos?

Also, In your opinion, I am lactose intolerant, if I drank a lot of milk and let it do it’s thing and then basically flush out my entire digestive tract. Would that in theory be like a cleanse?[/quote]

Transit time varies enormously. Some people have as short a window as 12 hours. However, as I understand it, certain foods can speed up the process as they’re slightly inflammatory (e.g. spicy foods).