Eating Schedule

–The 3pt rules to success—

“The way you think, the way you train, the way you eat can influence your life by 30+ years.”

Whether you’re trying to bulk up or lose a few pounds

You need to abandon the concept of calorie restricting diets or 3 big meals a day.

Contrary to popular belief, the best possible way to lose fat and/or gain muscle  is to eat 6 -7 meals a day spaced about 2-3 hours apart.

Food is fuel for the body and without a steady supply of nutrients your body will retain fat and fail to produce new muscle.  I realize that many people would say that 6 meals is absolutely absurd so the thing I want to stress is they don’t have to be sit down meals at all.  For example, take a grilled chicken breast with a baked potato on the side and you have an excellent small meal with a good protein-carbohydrate ratio.  Another great substitute would be a meal replacement of whey protein powder or a low calorie / fat protein bar with fruit if you don’t have a previously prepared meal available.

Let me take you through the list of benefits of having 6 meals a day as opposed to 3.

Benefits of having 6 meals a day

Boost in Metabolism – 6 meals a day has actually been proven to increase metabolism for several reasons. The main factor is the thermal effect of food which is the calories it takes your body to break down and absorb the food. Foods have a thermal effect range from 3-30%.  Foods like protein are way up in that 30 percentile followed by carbohydrates in the 20% range. Burning calories just by eating more frequently? Sounds like a great deal to me!

 

Increase in Energy – Eating 6 meals a day helps maintain a balanced blood sugar levels in the body which prevents hunger attacks and will give you an incredible surge of energy while going through the long work day.

 

Lean Muscle Gains – Lastly and most important, 6 meals a day will drastically help you build and maintain muscle. The greater number of meals gives the muscles a constant supply of amino acids which are the building blocks of protein.

 

Putting it all together – The key is to prepare as much as possible the night before.  CONVIENENCE!! Do all the cooking and preparation beforehand so you can incorporate 6 meals in your busy work schedule.

 

What about counting calories?

Forget about counting calories!!! It is difficult and unsustainable for the average person to manage consistently.  I suggest that you monitor and keep a journal of your daily calorie intake for the 1st 3 months but keep your portion size in tact.  We will say that “portion” is the size of your hand or fist.  When you see “protein, crab, vegetable or fruit” it means to eat one portion of each.

7:00 a.m. Protein, Carb, or Fruit
9:30 a.m Protein, Carb, or Fruit
12:30 am Protein, Carb, or Fruit
2:30 p.m. Protein, Carb, or Fruit
5:30 p.m. Protein, Carb, or Fruit
7:00 p.m. Protein and Vegetables

(If you’re trying to lose fat you should take out the carbs 100% and only eat Protein, Vegetables, and fruits.  The great thing about this is that YOU CAN EAT AS MUCH AS YOU WANT AND STILL LOSE FAT!!!!!)


7:00 a.m. Protein, Vegetables or Fruit
9:30 a.m Protein, Vegetables or Fruit
12:30 am Protein, Vegetables or Fruit
2:30 p.m. Protein, Vegetables or Fruit
5:30 p.m. Protein, Vegetables or Fruit
7:00 p.m. Protein, Vegetables or Fruit

7:00 a.m. Protein, Carb or Fruit
9:30 a.m Protein, Carb or Fruit
12:30 am Protein, Carb or Fruit
2:30 p.m. Protein, Vegetables
5:30 p.m. Protein, Vegetables
7:00 p.m. Protein, Vegetables

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