3 Big Meals VS 6 Small Meals For Bodybuilding In 2022

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The key to losing body fat and keeping it off is to determine what is sustainable.

Those who achieve and maintain their body composition goals are more likely to stick with the changes they make in the long run. Sure, you can cut out a lot of carbs and fats, basically surviving on protein and stimulants, and lose a lot of fat quickly. Such an approach, however, cannot be sustained, and it will make you feel bad.

Then, when you've had enough, you'll rebound in the opposite direction – the yo-yo effect. Instead, choose an eating structure that corresponds to your natural tendencies, and look for foods that will help you achieve a better body composition while also being enjoyable.


I always have my clients keep a one-week nutrition journal. They record what they eat and drink, the quantities they consume, and the time of day they eat. This tells me something about their natural tendencies, what they naturally enjoy or are at ease with.

When most people eat, they want to feel full. Having a small meal and still feeling hungry is akin to having your wife tease you in the bedroom and then leave when you're "ready to go." So it's no surprise that the traditional bodybuilding protocol of 6-8 small meals per day isn't enough for some lifters.

Recent research has found that, when all else is equal, eating frequency has no effect on fat loss. Even if that was the best way to eat, it wouldn't be the best choice for many people because each small meal may cause them to crave more food.

Others prefer nibbling or do not have large appetites. They do well on 6-8 small meals per day. If they are forced to eat three large meals, they may become uncomfortable and abandon the plan or achieve suboptimal results. So, choose an eating pattern that corresponds to your natural tendencies.

The second step is to choose foods that you enjoy that are also beneficial to your fat loss goals. If you enjoy your meals, you'll be less likely to seek enjoyment from junk.


Last but not least, don't wait until you're almost done eating the walls to get a "refeed." I'm not referring to a "cheat." When dieting, most people should avoid cheat meals that are high in junk food. It only serves to keep you addicted to the junk and makes the entire process more difficult.

By refeeding, I mean increasing your fats and/or carbs slightly. If you do it before you get crazy cravings, even one day of eating at maintenance or slightly above will suffice.

The majority of people who fail their fat loss phase do so because they overdo the refeeding/cheating. One day of excessive overeating can halt your fat loss progress.

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