Meal Timing: Another Fad Diet?
Prior to competing in my first NPC bikini competition, I was eating 3 meals a day and snacking on something whenever I was hungry. When I got myself involved in my first physique competition, I quickly figured out that my diet was going to change drastically. The goal with competing is to drop to a low body fat percentage; the average bikini competitor should fall around 13% body fat. In order to do this, it was important that I ate 6 meals per day and spaced them out to eat every 2-2.5 hours exactly. Girls on my team sometimes stayed awake until two or three in the morning to get their final meals in. Eating 3 meals per day is part of the norm. But once you get yourself involved with health and fitness, you’ll soon find from others in the industry that you should be eating 6 meals per day every 2 hours. “It’ll help with weight loss,” they say. “It’ll speed up your metabolism,” they say. What’s the deal? Does it really make a difference? Directly, the number of meals or time you eat is almost irrelevant to weight loss. Weight loss is quite simple: it’s all about calorie expenditure (calories in vs. calories out). If your goal is weight loss then you need to be in a caloric deficit, regardless of anything else. There are several ways to get yourself into a deficit:
- Eat lower than your caloric maintenance level
- Start up a workout program for cardio
- Follow a workout program for resistance training
- Follow a workout program for cardio & resistance training
Programs you may enjoy: