Meal frequency and it's effect on body composition

shligo.bulker

If your consuming 1800 calories in one sitting then thats why your gaining fat. You need to spread your calories over 5-6 meals. I really hope i misunderstood you coz its not just the consumption of calories and carbs thats important. Its WHEN to consume them thats important.

Absolute Zero

shligo.bulker wrote: »

If your consuming 1800 calories in one sitting then thats why your gaining fat. You need to spread your calories over 5-6 meals. I really hope i misunderstood you coz its not just the consumption of calories and carbs thats important. Its WHEN to consume them thats important.

No, you're wrong, he's right. He can do it in whatever order and whatever time of the day he wants.

shligo.bulker wrote: »

If your consuming 1800 calories in one sitting then thats why your gaining fat. You need to spread your calories over 5-6 meals. I really hope i misunderstood you coz its not just the consumption of calories and carbs thats important. Its WHEN to consume them thats important.

Doesnt Mark RIppetoe advocate 3 large meals + lots of milk for bulking?

WeeBushy wrote: »

For a vegan surely that's pretty much the whole point of their diet.

hmmm, you might have missed the boat here, It was a little jab at vegan diets for there exclusion of meats but there inclusion of lots of veg is good!


anyhow, back to the OP, there isn't enough info to draw ANY conclusions, and just to clear up a few things for the posters...

what you eat effects your physique.
when you eat it effects your physique
how much you eat effects your physique
certain macro-nutrient ratios will effect your body in different ways
Eating 1800 cals in protein in one sitting will effect your body differently to 1800 cal carbs or fats.
eating 1800 in one sitting IS different to eating 1800 over 2/3 meals, trust me on this! blood sugar control can be a bitch!


frank.

The thermic effect of food is the same whether is 1800 cals in one sitting or 6 meals spread throughout the day of 300kcas each

Whats your training program like? Is that all your eating? Do you know how many cals to bulk you should be consuming?(Hint it's in the stickies)

metamorphosis wrote: »

The thermic effect of food is the same whether is 1800 cals in one sitting or 6 meals spread throughout the day of 300kcas each

Whats your training program like? Is that all your eating? Do you know how many cals to bulk you should be consuming?(Hint it's in the stickies)

Surely the body will behave differently depending on whether it is being fed once or 5 times a day even if the total is the same. Metabolism would have to change as the body would think it was being starved if only getting food once a day.

Doc Daneeka wrote: »

Metabolism would have to change as the body would think it was being starved if only getting food once a day.

Interesting, how does that work?

Nate

Doc Daneeka wrote: »

Surely the body will behave differently depending on whether it is being fed once or 5 times a day even if the total is the same. Metabolism would have to change as the body would think it was being starved if only getting food once a day.

It will behave differently, but it will be due to the balancing of blood sugar(that regular feeding brings) and it's effect on insulin, which can be friend or foe!!

Nate--IRL-- wrote: »

Doc Daneeka wrote: »

Metabolism would have to change as the body would think it was being starved if only getting food once a day.

Interesting, how does that work?

Nate

Well on one level would the body not start to break down muscle for energy if its not getting fed regularly?

J-Fit

Doc Daneeka wrote: »

Well on one level would the body not start to break down muscle for energy if its not getting fed regularly?

No. Why would it do that?

shligo.bulker

metamorphosis wrote: »

The thermic effect of food is the same whether is 1800 cals in one sitting or 6 meals spread throughout the day of 300kcas each

Whats your training program like? Is that all your eating? Do you know how many cals to bulk you should be consuming?(Hint it's in the stickies)

Wow, just wow.

boomtown84

shligo.bulker wrote: »

Wow, just wow.

I know, I was just as amazed the first time I heard it!

Mellor

Doc Daneeka wrote: »

Well on one level would the body not start to break down muscle for energy if its not getting fed regularly?

The body will turm catabolic (consuming muscle) if its starved, but this takes days not hours.

Think about it rationally. It takes hours to digest food, and longer the more you eat. If you eat small 400 calorie meals, you body will finish digesting by the time of your next one 3 hours later. If you eat larger 800 calories meals, it will take the body twice as long to digest, providing sustenance until your nest meal 6 hours later.


The reason body builders do is because its physically easier to get massive amounts of food into you in more meals, eating their daily intake in one or two sittings would be physically very tough.

fearcruach

paddyjose wrote: »

Hi ,

Trying to bulk up at the minute. Problem is it seems pretty much to be going on my belly and nowhere else. Ive read that for some people it starts on the belly and gradually goes elsewhere. If this is the case , then thats fine , I can live with that. However , I'm concerned that instead of gaining bulk elsewhere it'll just continue to go on my belly.
So I guess I just need some reassurement that eventually I'll start to gain some weight on my body where I want it, rather than my belly expanding infinitely outwards.

My diet is pretty clean,also I'm vegan.
I'm drink a calorific coconut milk + peanut butter shake for the extra calories ( works out at about 1800 odd ). As a vegan this would appear to be a good way of gaining calories. However , if theres a better way I would love to know
Any advice greatly appreciated.

PJ

Post up your usual diet including serving sizes and your weight and height.

shligo.bulker

Mellor wrote: »

Doc Daneeka wrote: »

Well on one level would the body not start to break down muscle for energy if its not getting fed regularly?

The body will turm catabolic (consuming muscle) if its starved, but this takes days not hours.

Think about it rationally. It takes hours to digest food, and longer the more you eat. If you eat small 400 calorie meals, you body will finish digesting by the time of your next one 3 hours later. If you eat larger 800 calories meals, it will take the body twice as long to digest, providing sustenance until your nest meal 6 hours later.


The reason body builders do is because its physically easier to get massive amounts of food into you in more meals, eating their daily intake in one or two sittings would be physically very tough.

And also because eating every 2-3 hours promotes a healthier metabolism

metamorphosis

There's a lot of bro science out there regarding having to eat a few meals a day or that it is better to eat every 3-4 hours. The science this is based on is scant and many times taken out of context.

For sedentary populations increased meal feequency does not have any faveourable effect on body comp when cals are steady, there has been a small difference for studies on lean people. Increasing meal frequency has also been shown to not have any noteable effect on rmr, total cal expenditure or diet enduced thermogenises, although there are a few iffy studies that show it can have positive markers on blood markers and insulin, but these studies (or the ones iv looked at) are looking at controlled eating habits in weight loss so you would expect that nonetheless.

I would love for El-D to chime in on this as she is a researcher and has all the studies at her fingertips. If you have access to pubmed - get on it. Look at the conditions of studies too - some are terrible (a study looking at 10 people for example - not a great test group there !) and some are very indepth and great.

Anyway, Im out as i have a feeling this thread will get so far off, its been discussed in diet forum before, so people can do a search there- too

Brian?

Split off from previous thread, I appear to have made a complete balls of the split and lost some back on forth stuff. The guts of it is here, leave the other thread to the OP

Gummy Panda

Lyle McDonald has an article on meal frequency and body comp

Lyle McDonald - Meal Frequency and Energy Balance

Darkest Horse

briankeating wrote: »

Split off from previous thread, I appear to have made a complete balls of the split and lost some back on forth stuff. The guts of it is here, leave the other thread to the OP

That was a bloody needless thread split. Half the posts have disappeared and even the OP is disappointed if you check the other thread. I was enjoying all that.

Brian?

Darkest Horse wrote: »

briankeating wrote: »

Split off from previous thread, I appear to have made a complete balls of the split and lost some back on forth stuff. The guts of it is here, leave the other thread to the OP

That was a bloody needless thread split. Half the posts have disappeared and even the OP is disappointed if you check the other thread. I was enjoying all that.

It was well needed, so tough

TheZ

How does intermittent fasting and lean gains approach of 16 hour fasting fit into benefit regular meals?

Darkest Horse

briankeating wrote: »

Darkest Horse wrote: »

briankeating wrote: »

Split off from previous thread, I appear to have made a complete balls of the split and lost some back on forth stuff. The guts of it is here, leave the other thread to the OP

That was a bloody needless thread split. Half the posts have disappeared and even the OP is disappointed if you check the other thread. I was enjoying all that.

It was well needed, so tough

Nah.

shligo.bulker

Mods and their power trips eh. Lol

metamorphosis

http://physiqueconsultant.com/wp-content/uploads/2010/10/British-Journal-of-Nutrition-Meal-frequency-and-energy-balance.pdf

deadlybuzzman

http://blogs.discovermagazine.com/80beats/2012/05/18/no-more-midnight-snacks-mice-that-eat-at-odd-hours-get-fat/

Researchers in the study gave the mice a special high-fat chow, 61% of whose calories come from fat (compared to just 13% in normal feed). The mice who chowed down all day and night became, unsurprisingly, obese, but the ones who ate the same amount of hi-fat food in only eight hours per day did not. Their body weight was comparable to mice fed an equivalent amount of calories on normal feed.

J-Fit

briankeating wrote: »

It was well needed, so tough

It wasn't needed. You tore the backside out of the thread.

J-Fit

deadlybuzzman wrote: »

http://blogs.discovermagazine.com/80beats/2012/05/18/no-more-midnight-snacks-mice-that-eat-at-odd-hours-get-fat/

Researchers in the study gave the mice a special high-fat chow, 61% of whose calories come from fat (compared to just 13% in normal feed). The mice who chowed down all day and night became, unsurprisingly, obese, but the ones who ate the same amount of hi-fat food in only eight hours per day did not. Their body weight was comparable to mice fed an equivalent amount of calories on normal feed.

Are you a man or a mouse?:D

I'm always wary of extrapolating animal data to humans.

Brian?

J-Fit wrote: »

briankeating wrote: »

It was well needed, so tough

It wasn't needed. You tore the backside out of the thread.

It was needed, I just made a balls of it.

No more or this in the thread please.

Mellor

This was lsot in the split, so i'm reposting.

shligo.bulker wrote: »

Also using your logic, the bodybuilder could eat 1 huge meal at 9am and not work out till 2pm, and then wait till 6pm to have his final meal. You said in a previous post that timing is not important. I dare you to attempt a hard workout without eating a big feed of complex carbs 45mins-1hour beforehand.

Firstly, bodybuilders are so far towards the extreme end of the physical and chemical spectrum that they aren't relevant to anyone else.
That huge meal at 9am would of loaded up glycogen stores, a very easily accessed form of energy. More than enough to get through a 2pm workout if it suited you.

You said earlier that eating all your carbs in one go would make only make you fat.
What are you basing this on? Do you think the carbs will turn to fat?
Check out Leangains, I believe that uses the body's response (hormonal?) to a large meal in your favour rather than against you.

They're are pros and cons to eating more frequently. But the oft quoted reasons like preventing muscle wasting or a "better" metabolism arent as big as people make out. It's mostly people repeating what they heard without understanding the context.


Basically what I'm saying us that people don't achieve their goals because they didn't work hard enough, didn't eat enough (or too much), or didn't follow the right training. Not because they didn't eat their daily calories spread over enough meals.

Gummy Panda

Also pro bodybuilders suggesting 6 meals could be doing so because they asked to by their sponser. Ordinary Joe soap probably can't manage to eat 6 meals a day due to work. Supplement companies then step in to fill the gap with MRP/weight gainer shakes.

rubadub

deadlybuzzman wrote: »

http://blogs.discovermagazine.com/80beats/2012/05/18/no-more-midnight-snacks-mice-that-eat-at-odd-hours-get-fat/
The mice who chowed down all day and night became, unsurprisingly, obese, but the ones who ate the same amount of hi-fat food in only eight hours per day did not.

Interesting study, and the comments under it have a point I wondered, how did they get them to eat the same amounts.

And the other very good point made

You see, mice prefer to eat at night. Making them eat during the day may have made them less healthy? Could that be why there was a weight difference? If this is the case, we should consume all of our calories at night and fast during the day!

ferike1

I find doing leangains to be great

Increased size + Strength at a lower BF and weight. Higher calories on training days and lower on non/lighter training days with protein remaining consistent.

I eat 3 large meals from 1-9 and I have found better results than previously. It has become more just ingrained into how I live rather than a diet I am doing for a while.

deadlybuzzman

J-Fit wrote: »

Are you a man or a mouse?:D

I'm always wary of extrapolating animal data to humans.

Im very wary of it too-that said for me it makes it worth a look at

Spunge

wth. i thought meal timing effect metabolism was the biggest broscience myth there was ?

deadlybuzzman

now Im totally guessing but I presuming its something to do with keeping insulin low.
Maybe someone read up on IF and thought theyd do it with mice