yeah the leangains guy is a little crazy... but a lot of smart borderline genius people are (not saying he's a genius.. wouldn't know)
but yes sometimes getting the needed cals in those eating windows (i use 8 hrs) can be hard. that means i have to eat some more calorie dense foods (dirtier non bodybuilding foods)
Last edited by krustus; 03-13-2013 at 12:25 PM.
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Highlighting the positive impact of increasing feeding frequency on metabolism and weight management.
Louis-Sylvestre J, Lluch A, Neant F, Blundell JE.
Source
Laboratoire de Physiologie du Comportement Alimentaire, UFR Léonard de Vinci, Bobigny, France. [email protected]
Abstract
Research on feeding frequency started more than 20 years ago and some studies have shown evidence of nutritional benefits, especially on metabolism and body weight management. Advice on feeding frequency could play an important role in public health policies by reducing levels of overweight and obesity, the prevalence of which has dangerously increased in most countries over the last few decades. The 17th International Congress of Nutrition brought to the forefront the benefits of increasing feeding frequency (i.e. keeping the same total daily energy intake but dividing it into more frequent meals than usual). Recent epidemiological studies, mostly carried out in France, have provided evidence on the beneficial effects of a fourth meal for those individuals who habitually choose this pattern. Supported by metabolic data, these findings have now been supported by experimental studies. The "goûter", commonly eaten in the afternoon in France by most children and many adults, has the biological characteristics of a meal because it is eaten in response to hunger. Suppressing the "goûter" in "habitual fourth meal eaters" soon leads to an increase in Body Mass Index (BMI). Further, people who are regular "goûter" eaters have a higher carbohydrate intake and better metabolic profile than other adults, even though their total energy intake is not greater. Increased feeding frequency leads to a reduction in the total secretion of insulin, an improvement in insulin resistance and a better blood glucose control, as well as an improvement in the blood lipid profile. The experts agreed that, as long as we do not consume more energy than we use up and we only eat when we are hungry, it may be useful to split our total energy intake into as many meals as our social pattern allows. However, the pattern of eating cannot be completely dissociated from the composition of foods consumed. Therefore within this energy intake, we must take care to consume not only a good balance of macronutrients with high carbohydrate and low fat levels, but also ensure that we get an adequate intake of essential micronutrients. "What you eat" and "When you eat it" are public health messages to communicate: frequent consumption of low energy dense high carbohydrate foods, rich in micronutrients, must be encouraged ensuring that energy intakes are not greater than energy expenditures and that eating episodes occur in a hunger state.
http://www.ncbi.nlm.nih.gov/pubmed/15806828
The articles that dispute this usually have no credintials behind them.
Most disputes try to disporve that frequency DIRECTLY affects metabolic rate...this is true, The pathway taken to increase metabolism is over a PERIOD OF TIME, is INDIRECT and frequency does not neccessarly affect MR directly, but rather indirectly in ACTIVE individuals.
This study deals with weight reduction,insulin sensitivity, ect not the anabolic state of hypertrophy. Which can be taken advatnage of by different macro ratios.
THERE IS MORE THAN ONE WAY TO SKIN A CAT, but to say that frequent feeding is useless in plain false.
Another problem with some studies is that they are done over a short period of time, consitencey over a duration of time is where changes in MR is noticed (up to 15% in active adults!).
Last edited by jdb3; 03-13-2013 at 04:10 PM.
Again, it is totally do-able....NOT eating 5-6 plus meals a day to drop bf or even gain weight. But frequency does in fact have influence (indirectly) on MR.
Someone who has a high MR to begin with wouldnt benfit as much as someone who was obese...the context of what we are using (weight gain, muscle gain, bodyfat loss, ect) plays a big role as well as the individual.
I will be getting less meals here soon because of schedule, but I will have my macros in order, so I do respect your opinion in that.
Also keep in mind, we use anabolic steroids....we are more efficient and faster recovery (x given amount of nutrients) than the "subjects" in these studies. We do have an advantage....a rather large one
Last edited by jdb3; 03-13-2013 at 04:11 PM.
which leads us back to the basics....more intake than expenditure=weight gain. vice versa.
Nutritional science can be very technical because of the endless numbers of variables and individuals.
If it works for you, go with it. Like I said, some people gain/lose very easily. There are factors outside of dietary intake that heavily influence this (MR, thyroid, body type, activity level, macro nutrient ratios consumed, amounts ect)
Hell I might even try a warrior diet sometime to give my pooper and jaws a break! lol
When you drop meals, which ones will drop? I guess I'm asking will you just space them out in the same amount of time during the day you do now or simply drop a meal or two all together and just wait the extra couple hours before the next one? hopefully that makes senseOriginally Posted by jdb3
Again, it is totally do-able....NOT eating 5-6 plus meals a day to drop bf or even gain weight. But frequency does in fact have influence (indirectly) on MR.
Someone who has a high MR to begin with wouldnt benfit as much as someone who was obese...the context of what we are using (weight gain, muscle gain, bodyfat loss, ect) plays a big role as well as the individual.
I will be getting less meals here soon because of schedule, but I will have my macros in order, so I do respect your opinion in that.
Also keep in mind, we use anabolic steroids....we are more efficient and faster recovery (x given amount of nutrients) than the "subjects" in these studies. We do have an advantage....a rather large one
I would not drop the two most important...1st meal of day (bring out of catabolism) and post work out. What are your goals? weight reduction, maintaining current weight, or increasing weight?
I'm prepping for a show in May, so fat loss and no muscle loss are my goals. however on maintenance cals I'm gaining LBM and staying stagnant at 242ish - definitely leaner. I should compete at about 212-215 so I'm starting to get worried I don't have enough time to drop 20+ lbs.
let me say upfront ... i have never prepped for a contest.
but i do intermittent fast to stay lean year round (around 10%).. i eat in a 8 hour feeding window usually from 11 am to 7pm and sometimes 12-8. i eat a decent lunch and supper in that 8 hrs and on a rare occasion i have a snack in between. sometimes i have a 75-100g of protein drink to get the protein macros in but still in that 8 hr window. on weekends i do the warrior type diet and eat 1 time in a 4hr window especially if we have an occasion or event to attend (most times i do bcaa's in a drink through out the day and have a protein drink (75- 100g) before we go.
i don't fret to much about where my carbs and fats come from (bread, pasta, even cake) as long as it fits my macros and within my calories.. i do try to get most of my protein from lean grilled meats but downing 5-6 chicken breast at one meal for me is impossible so i supplement protein with a shake now and then. right now i would like to get down in bodyfat a little more so i have been a little more selective about food sources. mostly because of how you can really eat a lot more of the bad foods (whole bag of donuts) but it's much tougher to over eat grilled chicken (i mean who's gonna down 12 of those at one time?)
there are many on a lot of forums following these types of principles getting ready for a contest and with great success, but i have never competed so i really can't comment on how it works from experience.
oh and no cardio.... i may add some later but i hope to not have to.
Krustus, your experience is what has my interest peaked for sure. I'm in no way negating your success with it. I think for us who have dieted down a certain way and know it works for us for a contest, its hard to go against your own grain. The main goal is to stay anabolic, which we all know is accomplished through the wonderful vitamins provided by out great sponsors, so I'm really teetering on this at least in a short term. I've got 8.5 weeks to first show and right now its gonna be insane if I make it. Ill prolly have to skip it and do the one two weeks after. Still monumental considering I got way too fat in the off season. I may PM you if that's ok and try to get more specifics of your protocol. Just trying to wrap my brain around getting the macros in in that time window. And I lift at 5:00pm.
I've been doing leangains the last six months. I was skeptical at first but decided to give it a go. So far I'm very pleased with my results. I'm cycling carbs so I have a higher intake on workout days vs. non-workout days.
Bodyfat has decreased and my strength is still increasing. I'm doing my first ever cycle soon and I'm looking to continue following the 8-hour feeding window.
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