Eating

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pecker1210

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You talk a lot about 5/6 small meals a day being a better diet?

Could you give an example of what to eat and when. I am at work so it needs to be easy to eat and require little preparation.

I go to the gym and lift weights aswell.
 
instead of eating 3 large meals in a day you should eat a meal maybe the size of your fist or a little larger that is high in protein and low in fat and that has good carbs and essential fats. like have a bowl of cereal in the morning say 6:00am, then around 9:00am eat another small meal like maybe a sandwhich or somthing of the sort, then again at around noon time, and then 3, then 6 and so on. eating every 2 or 3 hours ensures that your body is always fueled, and it keeps your metabolism revved up because your body doesnt sense that your going into a starvation state any time soon so it uses the food better. if you eat only a 1 or 2 times, or even 3 times a day your body tends to store more of the food as fat. Like when you have that feeling where your really hungry. your metabolism will slow down to preserve what nutrients you have in you, and then when you eat it will take the food and store it as fat because it thinks that your starving and that you need to store food for a long time. like a hibernation mode. and you also tend to eat more than you should if you are really hungry. if you dont let yourself get hungry, and just snack on smaller meals every few hours your metabolism stays high, burning fat, and processing the food much better feeding your muscles instead of storing it as fat.
basicly take your 3 meals and split it up a little. eat a little less for breakfast, and a little less for lunch. but add a small meal inbetween. something like a salad with fresh veggies and some chicken breast on top is a great meal inbetween. I even like to take a cup of fat free yogurt, and maybe a small bag of cereal to snack on inbetween breakfast and lunch.
 
I posted this a while back. A good friend of mine that has won bodybuilding shows designed this diet for me and it has worked great:

Total Calories: 2900
Total Grams Protein: 200
Total Grams Carbs: 300
Total Grams Fats: 100

Meal One: 7:15 a.m
5 egg whites
1 cup (dry) oatmeal
1 Tblsp. Natural Peanut Butter (use Teddy’s)
1/2 wheat bagel with 1 tsp. Honey

Meal Two: 10:15 a.m
4 ounces meat (turkey, chicken, or beef)
1 medium/large yam
1 plain low fat yogurt

TRAIN 12:00 – 1:00

Meal Three: 1:00 p.m
16 ounces Gatorade
2 scoops VP2 (protein). Mix with glutamine
1 banana

Meal Four: 2 to 2:30p.m
4 oz. meat
1 cup cooked rice (mostly brown & some white)
3 oz. broccoli
1 Tblsp. light olive oil with garlic

Meal Five: 5:00p.m
1 ½ Scoops of VP2
1 apple
3 oz. cashews/almonds (get at Nbpt health store)

Meal Six: 8:00p.m
4 oz. meat (turkey, chicken, or beef)
2 oz. cashews/almonds
2 oz. broccoli with 1 Tblsp. olive oil

At bedtime:
Glutamine with water


Condiments: Mrs. Dash, garlic, teriyaki, garlic, lemon

Supplements: Multi Vitamin, Vitamin C, Cod Liver Oil (2 in AM, 2 in PM), Vitrex, Glutamine, Creatine (ISS effervescence)

Water each meal

No more than 2 “cheat meals” weekly.
 
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