On Meal Frequency Flexibility & Sustainable Fat Loss Strategies

Over the past few months, I’ve been working on a new book project, advised a private chef on creating flexible meal templates for a few of her clients interested in losing weight (yes, numbers matter despite organic, natural food cooking as the foundation), been keeping up with some research reviews, and had a couple of email exchanges with colleagues I trust about some stuff I’ve been experimenting with in my own physique prep protocol.

And of course, I’ve been constantly refining my strategies in hopes that they ultimately give you the best shot at succeeding with your physique transformation goals.

There is a lot of good information that came out of that hodge-podge of activity, and I thought it might be useful for you. I hate holding shit back when its fresh in my head. So instead of making you wait for the book, I thought I would try editing that flurry of content down, combine it with some relevant stuff I’ve already written, and then turn that bodacious brain dump into a somewhat readable blog post. If that sounds like something you are into, lets get this thing rolling.

Diet Success Rates Suck

Here is some tough love fat loss statistics — most diet plans only have a 2-20% success rate. And while fitness people lie all the frickin’ time, good ol’ numbers never lie.

Sure, virtually any plan can yield results in a short-term time frame (3-days, 10-days, 2-weeks, or whatever the current hot number is). And those small glimpses can be twisted to make any diet look like a rock star. But fat loss “success” in research terms generally refers to the ability to lose fat AND keep that fat off for over a year. There in lies the fitness rub.

If you don’t follow a sustainable strategy from the beginning, there is a high probability you will just rebound, and constantly yo-yo. As the great Patches O’Houllihan once said, that’s about as useless as “watching a bunch of ‘_ _ _ _ _ _s’ hump a doorknob.”

If you can dodge a wrench, you can dodge a ball.
If you can dodge a wrench, you can dodge a ball.

Even I’m not that politically incorrect, so we’ll just say he used a ‘R’ word referring to mentally challenged people in that quote. Lets substitute that with something else – I don’t know, fitness freaks – so I don’t feel like such a scumbag, “It’s like watching a bunch of (fitness freaks) hump a doorknob”. Yep, that sounds better to me.

Back to the main point of this post…One of the problems in the fitness industry is that 80-98% of the training and nutrition information out there is written without keeping the specific demands and obstacles of the busy professional in mind.

Commercial diet books, popular fitness magazines, and online blogs can all be good sources of information. But more often than not, the advice is not practically applicable for most people working a full time job outside of fitness. That’s why we have so many plans producing so few results.

Most of this fitness fantasyland content is written by athletes, bodybuilders, and models who live in the gym and kitchen, and who’s full-time job it is to be in shape. Then there is the 20-something bubble gum divas who have never had a real job or career demands, meatheads who have given up everything to live in a van down by the gym and be all about ‘dem biceps, or scientists or students who are good at regurgitating textbook information and research, but have never actually worked with real people in the real world.

Now don’t get me wrong. Most of this stuff is written with the best of intentions, and can work great for specific demographics. If you are a coach that only works with athletes and fitness professionals, that’s one thing. But my goal is to make fat loss more accessible to a wider range of demographics. Outside of the annoying fitness selife craze, there are a lot of people struggling with their health and physique goals.

Now to be totally honest, I’ve certainly given my fair share of impractical or screwball advice in the past based on the knowledge base I had, and what I truly believed at that time. We all do the best we can with what we’ve got. But that’s why a good educator always tries to get better.

Regardless of industry bullshit, if YOU are finding most traditional fitness advice completely impractical to follow, you need to explore alternative options. Otherwise, you might as well just go over to the closest doorknob, take your pants off, and get to grinding away on it. From personal experience, I can tell you that that is a lot more enjoyable way to waste time. Uh, I mean…

A Sane Diet Structure is a Key to Sustainability

There are many ways to attack the body fat battle.

Most diet plans focus on either diet numbers (calorie counting, if-it-fits-your macros, high protein, low carbs, low fat, etc.) or food choices (Paleo, Eat This Not That, Vegan, Raw Foods, etc.) first. That’s not a bad idea, because to be honest, those are the two most important physiological steps to get right in your fat loss quest.

I’ve pretty much done the same with my content and approach.

Hell, I wrote a whole damn book on adjusting diet numbers to your individual activity levels, metabolic condition, and physique goals: The Truth About Carbs

And I’ve written about my preferred food choice templates in multiple posts and articles in the past. I advocate a Paleo meets Sports Nutrition Hybrid, or what I call an Island-style diet template – animal proteins, whole fruit, veggies, and a select few starches to fuel anaerobic training (root vegetables and white rice). I recommend sticking to that foundation 80-90% of the time, and working in some of the foods you love as cheat meals for flexibility and long-term sustainability.

If that’s new to you, you can read about it in my post: Debunking The Paleo Diet: 89 Bullets on The Paleo Debate

What is often missing, however, is a discussion about diet structure (meal frequency and food distribution). That is a major oversight, because diet structure is the most important aspect related to the practicality of a diet plan. At least that’s what I’ve seen in my private practice over the last decade.

Regardless of what diet you follow and its recommended diet numbers or food templates, it seems that the assumed diet structure standard is the fitness nutrition, 6-gun spread. Take whatever you are supposed to eat and spread it out over 5-6 small meals or snacks every few hours.

Most plans also recommend tapering your calorie and food intake over the course of the day–eat more earlier in the day, and then cut calories and try to starve on protein shakes and lettuce leaves at night.

Geez. Lugging around Tupperware to your sales projections meetings, and trying to fall asleep while wanting to gnaw off your significant others’ arm due to Walking Dead Zombie-like hunger. That sounds fun, huh?

Walking Dead Fitness

Spandex Tradition vs. Unbiased Science

Fitness nutrition recommendations work, and they work quite well. Many natural bodybuilders, fitness models, and other fitness professionals get in tremendous shape following this structure.

I have used such plans in the past myself and achieved great results. I have worked with both performance and physique athletes who have done the same. It certainly is a viable option if that structure fits into your lifestyle.

So for all the people who try to slot everyone into one system and then pit those systems against each other in some theoretical fitness duel for diet supremacy (fitness nutrition vs. intermittent fasting for example), you know where I stand — off the battleground, trying to sweet talk the cheerleaders rather than wasting energy on such uselessness.

But here’s the deal. I’ve also worked with real people in the real world for over 15 years, and what I’ve discovered is that for 90% of us with careers and families, the traditional fitness nutrition approach is impractical and unsustainable for the long-term.  And in most cases, whatever diet approach you use to lose fat is the one you are going to have to use to keep it off, so you might as well keep that in the back of your mind from the beginning.

The key fitness riddle is this – are fitness-style nutrition spreads the ONLY way to get optimal weight loss results?

Here’s the truth. Numerous scientific studies have shown that if you eat the same calories, macros, and foods, meal frequency is irrelevant in terms of fat loss.

That’s really just a fancy way of saying that despite what you’ve heard in the fitness industry, you can get equally good fat loss results eating 6, 3, or even 2 meals a day.

Since that’s the case, you can build your diet plan around your lifestyle, natural tendencies, career demands, daily schedule, time and food availability, etc. You have the freedom to make the diet fit your life as opposed to the other way around.

The optimum meal frequency pattern–FOR YOU–is the one that allows you to be the most consistent with your diet. Whatever pattern is the most practical, functional, sustainable, and effective for you, given your specific situation and goals, is the best pattern for YOU. Don’t cling to archaic traditions or modern gurus. Have the balls to test and assess to see what works best.

To slave away trying to fit into a fitness approach of 6 small meals a day may be unrealistic and counterproductive, and, most importantly, is completely unnecessary. Once people can let go of this myth, most do a lot better with adherence, and thus success rates, by reducing their meal frequency to more normal and doable patterns.

I don’t know, to something like breakfast, lunch, and dinner…

The Truth About the Traditional 3-Meals a Day Pattern

The 3-square meals a day approach gets bashed in the health & fitness industry and is often criticized as being counterproductive for weight loss.

However, this is most likely due to the fact that the typical Y2K Diet is used as the representative of this approach–mocha and pastry for breakfast, sandwich and chips for lunch, pizza and ice cream for dinner.

This is problematic for comparison because these are not the typical meals eaten by someone pursuing weight loss or body composition transformation. It is more the suboptimal food choices that are the problem, not the meal frequency pattern itself.

Three meals a day can work great for weight loss provided you are making good food choices.

To contrast, the traditional Japanese Diet yields some of the lowest obesity and diabetes rates in the world. A 3-meal pattern for that might look something like this: eggs and rice for breakfast; chicken or pork and root vegetables for lunch; fish or beef, veggies, and rice for dinner.

Typical Japanese Meal

Three for Sustainability

There is a hierarchy of importance when it comes to weight loss. Targeted diet numbers and good food choices sit atop the ladder. Meal frequency and food distribution is further down the list, and a lot more flexible than the fitness industry makes you think it is.

Both fitness nutrition spreads and the Traditional 3 Meals-a-Day pattern can work equally well. The difference? The Traditional 3 is a lot more practical for about 60-80% of the non-fitness professional population.

There is even research that shows that 3 meals a day may be superior to smaller, more frequent meals for controlling blood sugar and hunger, thus potentially leading to better dietary adherence, and thus, weight loss results.

Leidy HJ, et al. Influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity (Silver Spring). 2010 Mar 25.

Eating fewer, regular-sized meals with higher amounts of lean protein can make one feel more full than eating smaller, more frequent meals, according to new research from Purdue University. We found that when eating high amounts of protein, men who were trying to lose weight felt fuller throughout the day; they also experienced a reduction in late-night desire to eat and had fewer thoughts of food.

We also found that despite the common trend of eating smaller, more frequent meals, eating frequency had relatively no beneficial impact on appetite control. The larger meals led to reductions in appetite, and people felt full. We want to emphasize though that these three larger meals were restricted in calories and reflected appropriate portion sizes to be effective in weight loss. Our advice for people trying to lose weight is to add a moderate amount of protein at three regular meals a day to help appetite control and the feeling of fullness.

Stop Trying to Starve at Night

I’ve had a lot of breakthrough moments in my career–times where new research and experiences led to new strategies that I could apply to my diet, and then teach to others. The goal has always been trying to get more consistent and sustainable fat loss results.

There has been one strategy whose positive impact on both my own and my clients’ physique results have surpassed all of the rest–combined! That’s why it has become the key, core principle of my dietary approach.

Feast at night. That’s right. Regardless of whatever meal frequency pattern you choose (The Traditional 3, more fitness-style small meal spreads, intermittent fasting, etc), save a significant percentage of your calories and carb intake so you can have a complete, satiating dinner at night. Escalate carb and calorie intake up throughout the day vs. tapering it down.

I know that goes against everything you normally hear in the fitness industry, but if everything you heard in the fitness industry actually worked, there’d be a lot more people walking around in great shape.

Flipping the script and eating big at night is the one step you can take today that will make your diet plan infinitely easier and more enjoyable to follow.

It is the one step that has helped my busy professional clients finally get great results, even those who had failed on multiple diet plans in the past and had all but given up.

I truly believe it will help you, and that once you try it, you’ll never go back to any other way of eating again. Here are several reasons why I believe it works so well:

1. Evolutionary Instinct

Human beings evolved on a fasting and feeding cycle.  We spent the majority of our existence eating lighter during the day while actively tracking, hunting, and gathering our food.  We spent the evening relaxing and feasting on the majority, if not all, of our daily food intake.

So it’s our natural instinct to eat big at night, based on thousands of years of evolution.  For some odd and inexplicable reason, most diet plans work off a structure that goes completely against this (eat big during the day and then try to cut calories and carbs, and starve at night).  That’s why most diet plans suck in terms of long-term adherence.

To give yourself the best shot at succeeding beyond a 60-day time frame, or whatever, I believe you should go with, not against, your nature.

2. Natural Social Patterns

Socially, most of us want to eat big at night.  Think about it—enjoying a meal with your family at night, going out with friends or on a date, doing business over dinner, etc.

No one wants to starve on lettuce leaves and be preoccupied with how much their diet sucks when they could be eating a satiating meal like a steak and potato and getting equally good weight loss and physique results.

3. Diet Psychology

Our brains work on a sacrifice-reward pattern.  Most people find it relatively easy to cut calories, eat lighter, and make better food choices during the day, as long as they know they can eat a larger meal at night and get to end the day satiated and satisfied (at least in the kitchen, the bedroom is your own responsibility).

This is way more effective than large lunches that lead to rebound hypoglycemia and energy crashes, and tiny dinners that lead to starvation-induced, junk food binges.

I originally called this approach to diet structure intermittent feasting, because my main principle is to eat a higher percentage of your calories and starchy carbs at night.

Beyond that, what you do during the day for the rest of your meal frequency and food distribution pattern is highly flexible. Multiple small meals/snacks, the traditional 3-square meals, and various intermittent fasting protocols all can pair well with the intermittent feast.

Whatever floats your fat loss boat. Remember, total numbers and food intake by the end of the day are what matter most.

Ditching Fitness Nutrition Myths

Eat the social norm of 3 meals a day, and fulfill your natural desire to feast at night. It sounds awesome and like a sustainable lifestyle plan to you, rather than a miserable fitness diet you suffer through. But alas, you have a few burning questions due to lingering fitness myths.

That burning sensation? Baby, you might want to get that checked out.  But as for the questions…

“Don’t I have to eat small meals to rev up my metabolism or keep my muscles from falling off their bones?” “Won’t eating a big meal with carbs at night cause me to store fat?”

Eating at night doesn’t make you fat.  Eating too much over the course of an entire day makes you fat.  If you’ve eaten large and/or frequent meals throughout the day and then eat another large dinner on top of that, chances are you will overshoot your daily calorie needs and gain fat.  It’s the total food intake not the distribution that is the problem.

If you eat lighter during the day and are active, chances are you enter dinner in a relatively large calorie deficit with depleted energy reserves. Even a large meal with a significant amount of carbohydrates will be used to restore energy reserves first before spilling over into fat stores.

Even simpler, if you drive your car around all day and the gas tank is empty, you can and should fill up for the next day.

When we look at evolutionary history, it is clear that for most of our existence, we ate the biggest meal with the majority of our calories at night. I suggest we do the same if we want to make our diet plans as easy AND effective as possible.

Yet with fitness tradition, the advice to eat big at night seems controversial or counterintuitive. Almost every mainstream diet plan and fitness article recommends the opposite. At this point, we can use some research to clarify, or at least give you the courage to try something different to see if it works for you.

What do you have to lose? If you are reading this post, chances are whatever you are doing right now isn’t working. Whatever you have tried in the past didn’t work. Why not give something else a shot?

Here are two studies supporting the theory that alternative meal frequency recommendations can work just as well, if not better, for targeted fat loss. Skip them, skim them, or sip them down as you see fit.

Bellisle, et al. Meal frequency and energy balance. Br J Nutr. 1997 Apr;77 Suppl 1:S57-70

Although some short-term studies suggest that the thermic effect of feeding is higher when an isoenergetic test load is divided into multiple small meals, other studies refute this, and most are neutral. More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging. There is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. We conclude that any effects of meal pattern on the regulation of body weight are likely to be mediated through effects on the food intake side of the energy balance equation.

Sofer et al.  2011.  Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner.  Obesity (Silver Spring) Oct;19(10):2006-14.

This study was designed to investigate the effect of a low-calorie diet with carbohydrates eaten mostly at dinner on anthropometric, hunger/satiety, biochemical, and inflammatory parameters… Greater weight loss, abdominal circumference, and body fat mass reductions were observed in the experimental diet in comparison to controls.

Those who read a lot of research know that single studies can only show us so much. Meta-analyses pool together all of the existing research studies on a specific topic (based on certain criteria), and give us a broader view with deeper roots. They can help us draw some informed opinions from the existing research as a whole.

Here is the conclusion some very experienced and great coaches (Brad Schoenfeld, Alan Aragon, and James Krieger) came to after their recent meta-analysis study on meal frequency and body composition.

Schoenfeld, et al. 2015. Effects of meal frequency on weight loss and body composition: a meta-analysis.http://nutritionreviews.oxfordjournals.org/content/73/2/69

Although the initial results of the present meta-analysis suggest a potential benefit of increased feeding frequencies for enhancing body composition, these findings need to be interpreted with circumspection. The positive relationship between the number of meals consumed and improvements in body composition were largely attributed to the results of a single study, calling into question the veracity of results. Moreover, the small difference in magnitude of effect between frequencies suggests that any potential benefits, if they exist at all, have limited practical significance. Given that adherence is of primary concern with respect to nutritional prescription, the number of daily meals consumed should come down to personal choice if one’s goal is to improve body composition.

I couldn’t agree more. Some people like to be told exactly what to do, that there is only one Universal Way. But the truth is there are a variety of ways that can work. If anything, the takeaway message is that you have the freedom to test and assess to see what works best.

But that doesn’t mean we can’t give people an informed starting point from which they can go out and refine as necessary.

Some Suggested Starting Points

To review, the main principle of my recommended diet structure is to eat a larger percentage of your calories and carbs at night.

From there, based on personal experience and conversations with colleagues, I have come to believe there is a Belle Curve distribution of meal frequency patterns that end up being the most effective, practical, functional, and sustainable for people living in today’s material world, and are a material girl (or boy).

Meal Frequency Belle Curve

Fitness Nutrition Spreads – For 10-25% of the population, 5-6 small meals/snacks a day works great.

The Traditional 3 — For 50-75% of the population or so (and the majority of busy professionals), the most functional approach seems to be to base your diet on 3, protein-based meals a day. After all, this is the pattern that society and civilization has set up as the normal structure in most cultures.

Intermittent Fasting — For the remaining 10-25% of the population, eating less than 3 meals a day may be the easiest plan to follow.

There is a series of dietary approaches collectively referred to as intermittent fasting. The overall philosophy involves reducing meal frequency, going through longer periods without food (fasting) to prolong the amount of time the body is in an energy producing, detoxifying, and fat burning mode; and narrowing down the window of time within which you eat larger meals (feeding window) to ensure full nutritional replenishment and lean muscle mass maintenance.

A popular version of this approach is to fast for 16 hours and eat all of your daily food intake in an 8-hour window. In simpler terms, skip breakfast and eat all of your food for the day at lunch and dinner. This was popularized by Martin Berkhan of Lean Gains, and is also recommended by Paul Jaminet and his Perfect Health Diet.

Another version is to fast all day, or alternatively eat lighter, low-glycemic foods like fruits, vegetables, and small servings of protein during the day, and eat one main meal at night. This was popularized by Ori Hofmekler and his Warrior Diet.

But I want to reiterate that I called my approach intermittent feasting for a reason, to distinguish it from intermittent fasting. My main piece of advice, mostly from a practicality standpoint, is to “save” a significant portion of your calories and carbs for a satiating meal at night.  What you do during the day to do that is flexible. Intermittent fasting is one of several options, but it is not a mandatory operating principle in my approach.

My Personal Experiment and Current Protocol

I get a lot of questions as to what I personally do. Dude, if you don’t know my style by now, I live my life like an open book, am all about authenticity, have no secrets, and hold nothing back from you.

But the honest answer is that since I am constantly researching and refining my approach, what I do tends to change over time. That’s why I view myself more as an athlete, independent researcher, and writer sharing what he knows vs. a coach or guru with a set system that people want to cling to like crabs to pubes.

Anyways, I was leaning more towards pairing intermittent feasting with intermittent fasting for a while. It worked for me as an easy and enjoyable way to stay in shape year round. I had that set as my recommended starting template for a while as well, because I think it works well for many as a long-term lifestyle plan.

But recently I’ve been revving it up to get back into peak photo shoot, and potentially natural physique competition shape. I was finding that as I was nearing my leanest condition, I was starting to lose energy in workouts, and I wasn’t getting quite as ripped as in the past.  I theorized that since there really wasn’t much body fat left to lose, it might have been some muscle loss, or potentially, overproduction of cortisol (the fast + the lower calories + the anaerobic training + the already very lean condition). I needed to spend much less time than the normal person burning internal energy reserves.

My style is use what works until it no longer works, and then change tactics to get the job done. So that’s what I did.

For those of you who have been following my work since back in the day, I kind of went back to a modified version of what I recommended in my first book The Samurai Diet, and some of the stuff I wrote about in the troubleshooting section of my Feast Your Fat Away ebook/e-course (we are currently updating and re-branding that as we speak — in retrospect, my publishers and I realized that was the cheesiest name on the frickin’ planet, and just didn’t fit my no bullshit style).

I didn’t overhaul everything. I just made some subtle changes to my plan.

Anyways, I’ve been doing more of the traditional 3 protein-based meals a day – breakfast, lunch, and dinner. The first two are still lighter meals, with roughly a 1:1 carb:protein ratio or less. Its a little more food, but still small enough to prevent energy crashes, rebound hypoglycemia, etc., and to optimize energy production, cognitive function, and fat burning throughout the busiest and most demanding parts of my day.

My biggest meal, feast-style, is still at night — where I can relax, enjoy, and properly digest my food.  So my current template looks something like this:

Miyaki’s Meal Template

Breakfast: 3 whole eggs, 1 piece of fruit

Lunch: 8oz animal protein, 1-2 cup root vegetables (sweet potatoes, squash, potatoes, I’ve personally been digging taro root lately)

Dinner: 8-12oz animal protein, 3-4 cup white rice, any veggies

So my current approach is still intermittent feasting, but with a relatively even protein distribution across the traditional 3, and an escalating carb/calorie intake with the largest percentage at night.

My buddy Borge Fagerli talks about using a similar approach in his Biorhythm Diet, except he uses a higher meal frequency/fitness-style spread.  Again, another real-world example that multiple approaches can work. Here is an awesome article he wrote on the topic: http://forum.reactivetrainingsystems.com/content.php?108-The-Biorhythm-Diet

I’ve been playing with my current approach since January, and am reaching my all-time best shape, better than stage shape, and getting in some great workouts. Here’s a current photo:


Anyways, I thought I would share this with you for two reasons:

  1. For some of my more beginner and intermediate clients, they seem to like the idea of intermittent feasting much more than intermittent fasting. It is less of a leap from traditional nutrition advice.  And honestly for a lot of them that are busy professionals, the traditional 3 just better fits in with their natural social patterns. They definitely think doing something like eggs and fruit for breakfast, a protein-based salad for lunch, and a bigger dinner with flexible food options that fit into their remaining numbers seems reasonable.
  1. For performance athletes, some might find that they just have more energy training with something in the middle ground between full-blown fasted training, and huge daytime meals (or pre-workout liquid sugar bombs) that can lead to GI distress and/or rebound hypoglycemia (or makes it so you have to try to make your calorie/carb cuts at night, which sucks dieting sack).  Thus the recommendation of moderate daytime meals with a 1:1 carb:pro ratio, or less, and the feasting to re-fuel at night.

Potential Practical Application

Holy shit, you’ve made it this far? Thanks for the two of you who have stuck around for the full ramblings. Your reward is some practical application strategies.

With books and content, all you can really do is give people an informed starting point that gives them the best chance at succeeding with their goals.  Based on the Belle Curve, and after much contemplation, I’m thinking of adjusting my suggested starting template in future projects to this:

  1. 3 protein-based meals a day = the traditional breakfast, lunch, and dinner.
  2. Escalating carb intake with the majority of calories and carbs still at night (I-feast will always be my key diet structure principle).
  3. Day-time meals with a carb:pro ratio of 1:1 or less

Sample Starting Template

Breakfast: protein + whole fruit

Lunch: animal protein + veggies (if you are sedentary stick to non-starchy vegetables. If you are active use some more root veggies – potatoes, sweet potatoes, squash, carrots, burdock root, taro, etc.; and/or add a little starch with something like rice)

Dinner (feast): animal protein + veggies + starch (root veggies or white rice)

*Serving sizes based on bodyweight, activity levels, and current physique goals.

And then of course reminding people of the hierarchy of importance for physique transformation:

  1. Consistently hitting target diet numbers.
  2. Emphasizing good food choices 85-90% of the time.
  3. Use whatever diet structure makes sticking to #1 and #2 as practical as possible.

So any template is just a suggested starting point. You have the flexibility and freedom to test, assess, refine, and ultimately find what works best for you.That last tidbit often gets lost.

Does this mean I’ve completely abandoned intermittent fasting as an option? No way, I still think it works great, and it worked great for me for several years. It still works great for a lot of my clients. And it can work for you.  If you want to go that route, all you would do is skip the breakfast, and place those foods later in the day as a bigger lunch or dinner, or a mid-afternoon snack.

And contrary to getting pigeon-holed into a specific style, I’ve never abandoned fitness nutrition spreads as an option either. If you want to go that route, you could take some of the food from lunch and dinner, and spread it out more evenly.  Although again, for ease of plan, I would still save at least a decent portion of your calories and carbs for dinner.

A Bro-Style Outro

Research studies, theory, and pontification are one thing. But me personally, I can only bring myself to follow advice from people who have some type of practical experience with what they are preaching. I have no idea where you stand.

Honestly, the last time I followed traditional fitness-style nutrition dieting was back in 2009.

Since then I have embarked upon a near 6-year period of self-experimenting with various diet structures. In that same time period, I have pretty much never been above single digit body fat range, have competed in a couple of physique shows, done a bunch of fitness photos shoots, documented my own progress with non-professional/ non photo-shopped photos, my health and horniness and happiness are better than ever, and knock on wood, I haven’t had so much as even a single cold (to my private clients, sorry, I used that as an excuse a few times. I was totally lying).

What remained the same throughout that time frame, and is thus why I believe there is a hierarchy of importance when it comes to physique transformation strategy, are the following 3 things:

  1. Targeted Diet Numbers
  2. Good Food Choices
  3. I always ate my biggest meal with the highest percentage of my calories and carbs at night.

I wanted to share that journey with you to take this post home, but alas, it is already way too damn long. And after hours of writing about fitness shit, that doorknob in front of me is looking mighty tempting indeed. Sorry Patches O’Houlihan and the rest of the peeps in this fitness party. Please close your eyes if you don’t want to see the perverted show.

So lets save sharing that personal journey, n=1 experiment, or whatever the hell else fitness geeks these days call it, for next time.