Who eats 3 meals and still makes gains?
- Thread starter Wick3d
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Uso
New member
If I up my meals to over 4-5 I generally just get leaner. I feel my metabolism speeds up and I just match the extra 300-600cal I might get from another meal or two.
I see the best results for WEIGHT GAIN, when I eat 3 large meals and a pre workout snack. I've always been a lean guy and never had to worry about adding excess fat so this worked well for me.
Now if the goal is to add just lean mass then I believe that's a bit more complicated and yes more frequent meals are going to be the general consensus.
I always say there is an infinite different ways to get to the same goal. Find what is efficient, doesn't kill you and enjoyable for the long run.
I see the best results for WEIGHT GAIN, when I eat 3 large meals and a pre workout snack. I've always been a lean guy and never had to worry about adding excess fat so this worked well for me.
Now if the goal is to add just lean mass then I believe that's a bit more complicated and yes more frequent meals are going to be the general consensus.
I always say there is an infinite different ways to get to the same goal. Find what is efficient, doesn't kill you and enjoyable for the long run.
cybrsage
New member
One limitation is that the body can only absorb 50g of protein in one meal (I think that is the number). So only having 3 meals will only give you 150g of protein.
EDIT: By absorb, I mean "use to build muscle". Protein is used for other things as well.
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halfwit
I like turtles.
Calories are calories. You can eat one meal or twenty - surplus for growth, deficit for loss. That 50g number gets thrown around a lot; it's different for everyone (mass impacts this as well as metabolism) and even if accurate, is probably the easiest macro to fulfill without feeling insanely full imo.
Mrrippedzilla
MIA - PM only
What is your source for the 50g number?
I'm willing to bet its data from short term studies because most of the long term and IF-related studies I've seen place serious questions on the absorption per meal stuff.
If there is any real limit, I'm willing to bet that its MUCH higher than 50g - more towards the 1g/lbm mark.
To the OP:
In short, yes you can go down to 3 meals with NO impact whatsoever on your gains - though I do recommend placing 2 of the meals around your workouts (a late lunch with dinner post for example).
cybrsage
New member
I was wrong, it is actually 30g - but that is the max amount that is used to build muscle (which is what I meant when I said absorb). I got it from here:
Moderating the portion size of a protein-rich meal improves anabolic efficiency in young and elderly
It specifically talks about resting / non-exercise regimens, but I could find nothing that talked about extremely active people.
However the body will continue to process the excess protein into glucose and such and use it for energy. It is time consuming and expensive (from a biological view) to do this compared to processing carbs and fat.
EDIT: All that said, this study was done with your run of the mill, average person. Since we all know that bodies adapt, it is quite possible that body builders can use more. I stick with 50g because that is what I see 3J using (for the most part) as a per meal max.
Moderating the portion size of a protein-rich meal improves anabolic efficiency in young and elderly
It specifically talks about resting / non-exercise regimens, but I could find nothing that talked about extremely active people.
However the body will continue to process the excess protein into glucose and such and use it for energy. It is time consuming and expensive (from a biological view) to do this compared to processing carbs and fat.
EDIT: All that said, this study was done with your run of the mill, average person. Since we all know that bodies adapt, it is quite possible that body builders can use more. I stick with 50g because that is what I see 3J using (for the most part) as a per meal max.
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Mrrippedzilla
MIA - PM only
As I suspected...another acute study.
As you said yourself, over the long term adaptations occur that make the "30g per meal" number completely non-applicable in real life.
In fact, there is research showing that eating more frequently than every 3 hours is detrimental to protein synthesis because the muscle becomes insensitive to the impact of amino acids since they're blood levels are kept elevated throughout the day. This results in an increase in protein oxidation in the liver.
Basically - allowing your blood AA levels to drop at points through out the day is GOOD for protein synthesis.
IME, if you can fit in a whole food meal at least every 5-6 hours then you should easily be able to maintain an anabolic state provided calories/macros are dialled in.
As you said yourself, over the long term adaptations occur that make the "30g per meal" number completely non-applicable in real life.
In fact, there is research showing that eating more frequently than every 3 hours is detrimental to protein synthesis because the muscle becomes insensitive to the impact of amino acids since they're blood levels are kept elevated throughout the day. This results in an increase in protein oxidation in the liver.
Basically - allowing your blood AA levels to drop at points through out the day is GOOD for protein synthesis.
IME, if you can fit in a whole food meal at least every 5-6 hours then you should easily be able to maintain an anabolic state provided calories/macros are dialled in.
Southernfish
New member
Can a person gain on 3 meals a day? Sure, some people will be able to and with others it will take 5, 6, or even 7 meals a day. Myself, having the metabolism I need at LEAST 5 solid meals and other lil goodies on top of that. Some days ill bang out 10k cals with cheat meals included.
You need to figure out what is going to work for you and what isnt. And if it turns out you cant gain on 3 and need more, then with your busy lifestyle your two best friends are going to be meal prep and tupperware.
You need to figure out what is going to work for you and what isnt. And if it turns out you cant gain on 3 and need more, then with your busy lifestyle your two best friends are going to be meal prep and tupperware.
ELicit23
New member
Can a person gain on 3 meals a day? Sure, some people will be able to and with others it will take 5, 6, or even 7 meals a day. Myself, having the metabolism I need at LEAST 5 solid meals and other lil goodies on top of that. Some days ill bang out 10k cals with cheat meals included.
You need to figure out what is going to work for you and what isnt. And if it turns out you cant gain on 3 and need more, then with your busy lifestyle your two best friends are going to be meal prep and tupperware.
10K cals?! Dear lawd... That's a lot of ice cream, Oreos and Pizza ONTOP of the regular 7 brown rice and steak meals!!
I'd do ice cream with melted Nutella and Oreo cookie bits after every meal if I were allowed to consume 10K cals... A dream come true actually.
Southernfish
New member
Haha! On those days I pretty well just eat whatever I want as long as Im getting my protein in then everything else is fair game. Typically most days are like that actually. I gain better when I just EAT rather than be like 'oh Im supposed to eat this, or, im supposed to eat that'. That doesnt work for me. If I clean up my diet I deflate and lose weight quickly. Amazingly enough I stay very lean doing this too and am able to build some decent muscle!! So, thats why its rare you'll see me give specific diet advice except in certain situations like this.
Southernfish
New member
Will do!
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