drtbear1967
Musclechemistry Board Certified Member
The key to losing fat and keeping it off is simply to figure out what's sustainable. Those who achieve their body composition goal are those who can stick with the changes they make in the long run. Sure, you can cut huge amounts of carbs and fats, basically surviving on only protein and stimulants, and you'll lose fat fast. But such an approach can't be sustained, and you'll feel like crap. Then once you've had enough you'll rebound the other way. Instead, choose an eating structure that fits your natural tendencies, and find foods that'll help you reach a better body comp while being enjoyable.
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Most people like to feel satisfied when they eat. Having a small meal and still being somewhat hungry is like having your wife tease you in the bedroom and leave when you're "ready to go." So there's no wonder the bodybuilding protocol of 6-8 small meals per day doesn't cut it for some lifters.
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Recent studies have shown that eating frequency doesn't have a big impact on fat loss if everything else is equal. But even if that WAS optimal, it wouldn't be the best choice for a lot of people because each small meal may actually make them crave more food. Eating 2-3 solid meals per day with a Metabolic Drive shake or two is best for me because I can eat more at each meal and feel satisfied. Others prefer nibbling or don't have huge appetites. They do well with 6-8 small meals. If they're forced to eat 3 big meals it might make them uncomfortable and they'd stop the plan. So select a plan that fits your natural tendencies. Then select foods you enjoy that are conducive to your goal. If you enjoy your meals you'll be a lot less likely to look for enjoyment from crap.
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My last tip: Don't wait until you're almost eating the walls to get a refeed. I'm not talking about a "cheat." Most people should stay away from cheats full of junk food when dieting down. It just keeps you addicted to junk and makes the whole process more difficult. By refeed I mean slightly increasing your fats and/or carbs.
•
Most people like to feel satisfied when they eat. Having a small meal and still being somewhat hungry is like having your wife tease you in the bedroom and leave when you're "ready to go." So there's no wonder the bodybuilding protocol of 6-8 small meals per day doesn't cut it for some lifters.
•
Recent studies have shown that eating frequency doesn't have a big impact on fat loss if everything else is equal. But even if that WAS optimal, it wouldn't be the best choice for a lot of people because each small meal may actually make them crave more food. Eating 2-3 solid meals per day with a Metabolic Drive shake or two is best for me because I can eat more at each meal and feel satisfied. Others prefer nibbling or don't have huge appetites. They do well with 6-8 small meals. If they're forced to eat 3 big meals it might make them uncomfortable and they'd stop the plan. So select a plan that fits your natural tendencies. Then select foods you enjoy that are conducive to your goal. If you enjoy your meals you'll be a lot less likely to look for enjoyment from crap.
•
My last tip: Don't wait until you're almost eating the walls to get a refeed. I'm not talking about a "cheat." Most people should stay away from cheats full of junk food when dieting down. It just keeps you addicted to junk and makes the whole process more difficult. By refeed I mean slightly increasing your fats and/or carbs.
