Eating 5-6 Meals per day??

bragan

Ok, there seems to be alot of talk about eating 5-6 times a day, rather than 3 big meals. But what size of meals should these be? Would this count...

7.30AM cereal + juice
10.30AM Oat crackers
1.30PM lunch --rice, chicken veg/potato,meat,veg/pasta,veg,/etc
4.30PM Banana or some other fruit
7.30PM soup/smoothie
10.30PM Maybe some more crackers

I understand the reason behind eating more often, it keeps your metabolism going. But what should you be eating is the question??

Dragan

First of all you figure out your calorific requirement....are you bulking, cutting or staying as you are?

Then you divide those calories into even groups depending on how many meals you want over the course of a day.

Then you work out your macronutrient requirements depending on your goals i.e. how much protein, carbs and fats you need for each meal.

Then you find the various foods that supply those macronutrients.

Vegeta

Dragan wrote:

First of all you figure out your calorific requirement....are you bulking, cutting or staying as you are?

Then you divide those calories into even groups depending on how many meals you want over the course of a day.

Then you work out your macronutrient requirements depending on your goals i.e. how much protein, carbs and fats you need for each meal.

Then you find the various foods that supply those macronutrients.

Thanks Dragan, I was wondering though

How many calories does one need to bulk or cutt.

I know it varies for everyone but lets say I am eating x number of calories a day and remaining around the same weigth. How many should i increase this by or decrease this by to bulk or cutt

justsomebloke

Vegeta wrote:

I know it varies for everyone but lets say I am eating x number of calories a day and remaining around the same weigth. How many should i increase this by or decrease this by to bulk or cutt

I would go with adding/subtracting around 400 calories depending on whether you want to bulk or cut, then over the next week or so weigh yourself to see if you are slowly gaining/losing weight you should be looking at aroun 1-2lbs a week change. If you are seeign more then this cut back on the calorie deficit and again leave it a week or so and see if you are seeing 1-2lb changes.
If you change is less the 1-2lb difference then you may want to change the calorie different bigger so that is eat more if bulking or eat less if cutting.

Just remember as your weight changes you will have to keep re-evaluate your daily calorific requirements as they will keep on changing as your weight changes

Dragan

Vegeta wrote:

How many calories does one need to bulk or cutt.

Generally speaking, lbs of Lean Body Mass by 18 = calories to bulk, by 15 = calories to maintain and by 12= calories to cut.

I think.