The Unofficial Guide to Eating ONCE a Day.. Like a Boss!

[Sick_beard]

I hereby rename sick beard "the lounge pirate"


I don't know why, but the name sick beard reminds me of a pirates name and so does your stubbornness I'll be following you for a while matey! AAAARRRRRGH!

It's indeed an honour, mate

[pleasehalp]

First of all this is not about IIFYM, it's about meal frequency as the title says. My diet is reasonable "clean" and nowhere in my post did I say there's no need to honour your body's micronutrient needs. That's a strawman argument.

Second, your experiment has been done many times over, by scientists who know their **** and I highly doubt you took the time to look at the research:

"Influence of the feeding frequency on nutrient utilization in man"
http://www.ncbi.nlm.nih.gov/pubmed/1905998


In fact, all of studies done on meal frequency show that LESS frequent eating patterns lead to more muscle preservation/ adaptations and more fat oxidization:


1) Eating large meals and remaining fasted is directly related to autophagy
http://www.ncbi.nlm.nih.gov/pubmed/21106691

2) Autophagy is essential to preserving muscle mass, oxidizing fat:
http://www.ncbi.nlm.nih.gov/pubmed/19945408


I have yet to see anyone post A SINGLE study showing that eating smaller meals throughout the day is somehow beneficial to building muscle mass.

>>A SINGLE F*CKING STUDY PLEASE<<

First of all eating "clean" like you mentioned does not mean clean foods IE taking soap to my broccoli and cleaning it or eating organic chit, eating "clean" means eating slightly over maintenance also n the same category as IIFYM.


1) DO not compare bodybuilders to lap rats and mice

2)Thirteen subjects, two males and eleven females, were fed to energy balance in two meals per day (gorging pattern) and seven meals per day (nibbling pattern) over 2-day intervals.

PLEASE READ who these TEST subjects are


3) You have not shown a single study or scientific proof of eating less=bigger gains, you're contradicting yourself with these bullshit articles from pub MD on these un-superior test subjects with no information on their daily lives/routines. A bodybuilder can use a lot more protein along with other macro and micro nutrients than someone who sits around all day and reads pub MD.


4) I'm bigger than you naturally at 20 years old , do not come in here posting your bullshit and bashing other people with "you just watch when i'm shredded from this bullchit diet you will all see!!!" when you are on your first cycle.

Your postings make me cringe of how retarded people can be, shut the hell up and go lift and quit reading BS articles done by a bunch of non lifting scientists doing a single test on lab rats and non lifting females and say "this shit works because I just gained 15 pounds of muscle (disregard my first cycle btw)

[The Bear 79]

Think you better rid your post of the "phaggot" word before you get banned. First of all its flaming & more importantly, we have a couple very well respected & highly valued members here that have chosen an "alternate" sex life & I'm pretty certain that word I'd less than appealing or acceptable to them.


Edit quickly..........

[pleasehalp]

I thought results were all about your diet?? That's what you say all the time in the Q&A, now all of the sudden it's inject some oil and BOOM they're ronnie coleman?

*facepalm

If im on a pretzel diet and I slowly bulk with pretzels and hop on the juice after a couple months and then all of a sudden start getting leaner and bigger with your logic, the pretzel diet is superior/your retarded mind/thread

[pleasehalp]

Kid, I don't have time to waste over this.. did you even read the studies?

The problem with the 1st one: "subjects fasted for 60 h." That's NOT what eating once a day implies.

Problem with 2nd one: It was done on rats.. I'm not surprised you find that relatable.. Second, to induce starvation "rats fasted from days 10 to 13"

Again, that has nothing to do with eating once a day.

You sir fail. Good bye.

LOL! AND SO WERE YOUR STUDIES!


YOU FAIL


GTFO leave this website and never return and be a man of your word .

[dan991]

LOL! AND SO WERE YOUR STUDIES!


YOU FAIL


GTFO leave this website and never return and be a man of your word .

LMAO... I see you got my joke, lol.

[The Bear 79]

.........

[Shsm]

This guy is such a fool. Every bro builder. Arnie, coleman, yates, cutler and vince urbank all eat 6-8 meals a day. Thats your proof right there you dumb troll. These guys have won mr Olympia( well not urbank but his still dam sexy) so they no how to eat. Not some 21 year old troll

Pretty sure eating smaller, more frequent meals does not have an inherent metabolic advantage over the same diet consumed via larger, less frequent meals...

[A_Grant]

It is not a matter of "metabolic advantage".

All the studies and arguments used by SickBeard revolve around the body response to meals in regard to energy, fat gains, insulin spikes, satiety....blah blah blah. I must admit that I was a little surprised, but, according to these studies, you can live an healty life with only one meal a day. Ok, granted.

But the thing we should be focused on as bodybuilders is "nutrients availability". Muscle tissues are reparing themselves around the clock, not just 4h a day. The body CANNOT store certains nutrients essential to muscle growht, amino acids for example. This is the main reason why just about every pro eat a lot of small meals.

To use SickBeard's own word: Cavemens (witch by the way is an incredibly st***d term) could be forced to eat only once in a while. Or Animals eat only once a day blah blah blah. So his argument is that eating only once a day is more natural... But muscle building is BY DEFINITION and unnatural myotropic hypertrophy. The human body is not "programmed" to add 100 pounds of extra muscle tissue.

So,
please,
stop trolling about that on meal a day bu**sh!t.

[Shsm]

I wasn't condoning this one meal a day shit, just dispelling that "mandatory 6-8 meal a day" bullshit. Total daily calorie intake relevant to your goal(s) is far more important than specific timing or distribution through the day.

[dan991]

I wasn't condoning this one meal a day shit, just dispelling that "mandatory 6-8 meal a day" bullshit. Total daily calorie intake relevant to your goal(s) is far more important than specific timing or distribution through the day.

ACTUALLY.... spikes in insulin play a significant role. There is A LOT more to nutrition than calorie intake.

No- 6 to 8 meals a day isn't mandatory; however you won't maximize your gains if you don't eat every few hours and there are significant studies that prove the benefits.

[--->>405<<---]

dan the man is back!

[dan991]

It is not a matter of "metabolic advantage".

All the studies and arguments used by SickBeard revolve around the body response to meals in regard to energy, fat gains, insulin spikes, satiety....blah blah blah. I must admit that I was a little surprised, but, according to these studies, you can live an healty life with only one meal a day. Ok, granted.

But the thing we should be focused on as bodybuilders is "nutrients availability". Muscle tissues are reparing themselves around the clock, not just 4h a day. The body CANNOT store certains nutrients essential to muscle growht, amino acids for example. This is the main reason why just about every pro eat a lot of small meals.

To use SickBeard's own word: Cavemens (witch by the way is an incredibly st***d term) could be forced to eat only once in a while. Or Animals eat only once a day blah blah blah. So his argument is that eating only once a day is more natural... But muscle building is BY DEFINITION and unnatural myotropic hypertrophy. The human body is not "programmed" to add 100 pounds of extra muscle tissue.

So,
please,
stop trolling about that on meal a day bu**sh!t.

Actually- it is. The body "reprograms" itself to add additional tissue to carry load which is why in order to gain size you must increase weight gradually.

[pleasehalp]

Actually- it is. The body "reprograms" itself to add additional tissue to carry load which is why in order to gain size you must increase weight gradually.

So...... what happened to OP?


Lol

[Soar]

So...... what happened to OP?

Lol

Banned to save people from these crap threads

[bdos]

^ what a surprise he had it coming.

[Shsm]

ACTUALLY.... spikes in insulin play a significant role. There is A LOT more to nutrition than calorie intake.

No- 6 to 8 meals a day isn't mandatory; however you won't maximize your gains if you don't eat every few hours and there are significant studies that prove the benefits.

No...

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. 6meals 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.