How Many Meals a Day To Gain Muscle or Lose Weight? Video

►If you found this video helpful hit Subscribe to support the channel and share the video to spread the word◄

In this video you'll find out how many meals should you eat per day to build muscle or lost fat. This is something a lot of guys are confused about and a lot of the main stream advice on this is BS.

You'll find some "experts" saying that you should eat only 2 meals and then others saying that 6-7 meals a day is necessary to lose weight or optimize muscle gains.

And it's just a bunch of nonsense. There's really no universal one-size-fits-all approach when it comes to meal frequency and how many meals you should have.

Related videos:
How to Set Calories https://www.youtube.com/watch?v=VIFRY_--YuU

How to Set Macros https://www.youtube.com/watch?v=z7x5zzMGFr8

Truth about Losing Belly Fat https://www.youtube.com/watch?v=Zxil0cUVMIw

Can You Lose Fat And Gain Muscle At The Same Time https://www.youtube.com/watch?v=VstBZT5gfoA

Studies to look at:

https://www.ncbi.nlm.nih.gov/pubmed/22719910 - Effects of Meal Frequency on Metabolic Profiles and Substrate Partitioning in Lean Healthy Males

"Well-controlled study in men in their 20’s, meal frequency had no appreciable effect on daily substrate metabolism. Essentially, regardless of how often you eat, your body will use the same mix of carbs and fat.

If you eat 3 meals a day you will have greater fluctuations in blood glucose, but have a lower overall daily blood glucose when compared to essentially grazing all day.

Also 3 meals per day appears to result in better satiety vs. a very high frequency of 14 meals per day"


https://www.ncbi.nlm.nih.gov/pubmed/19... - Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet.

"2 groups of overweight people and had each person had the same sized caloric deficit and then consume that same calorie intake every day for 8 weeks. One group ate 3 meals a day, and the other group ate 6 meals a day. They all lost the exact same amount of weight in the end."

Key points:

- The idea of one single best meal frequency has been around for a long time.

- Countless diets out there are trying to use various arguments on how many meals you should eat. Ranging from 1-2 meals (to supposedly lower your insulin) to 7+ ( to stoke your metabolism or some nonsense like that.

- From research and empirical evidence we know that there's no such thing as an ideal meal frequency for everyone.

- Meal frequency should only be looked at in the context of what is the most optimal approach for the individual to consistently adhere to the right amount of calories with the right ratio of macronutrients.

- On a gaining diet individuals might find more use for a higher meal frequency as it tends to offer less satiety and you'll be able to consume a large amount of food easier.

- On a fat loss diet a meal frequency of 2-4 meals per day works very well for most people due to higher satiety effect. And this is one of the benefits of an intermittent fasting approach.

- In the end, anything that falls into the range of 3-6 meals per day works. You want to experiment and see which approach gives you most consistency.

- Meal frequency is also something you can train your body to respond to in a different way. Every time we eat we stimulate hunger and satiety hormones so consuming food is a habit.

We live in a snacking culture and snacking usually ends up in over-consumption of calories because individuals stimulate hunger too often and don't have the right satiety response.

So the bottom line is don't seek for the 1 single optimal approach, find out what works best for you and for your current goal.

Additionally give your body some time to get used to the changes to see if they really work or not.

A bit more details are in the video.

I know it's gonna get shared around so make sure to leave any questions you have on the topic in the comments below and let's discuss.

I'm interested how many meals per day do you usually get so leave that in the comments.

And I'll see you in the next one,

- Mario

For more fitness, nutrition and personal development tips check out:

Facebook: https://www.facebook.com/MarioTomicOfficial
Instagram: https://instagram.com/mariotomich
Website: https://www.tomic.com

Music Used:
Alan Walker - Spectre [NCS Release]
https://www.youtube.com/watch?v=AOeY-nDp7hI

Follow Alan Walker


YouTube https://www.youtube.com/user/DjWalkzz
Twitter https://twitter.com/IAmAlanWalker

About the Site 🌐

This site provides links to random videos hosted at YouTube, with the emphasis on random. 🎥

Origins of the Idea 🌱

The original idea for this site stemmed from the need to benchmark the popularity of a video against the general population of YouTube videos. 🧠

Challenges Faced 🤔

Obtaining a large sample of videos was crucial for accurate ranking, but YouTube lacks a direct method to gather random video IDs.

Even searching for random strings on YouTube doesn't yield truly random results, complicating the process further. 🔍

Creating Truly Random Links 🛠️

The YouTube API offers additional functions enabling the discovery of more random videos. Through inventive techniques and a touch of space-time manipulation, we've achieved a process yielding nearly 100% random links to YouTube videos.

About YouTube 📺

YouTube, an American video-sharing website based in San Bruno, California, offers a diverse range of user-generated and corporate media content. 🌟

Content and Users 🎵

Users can upload, view, rate, share, and comment on videos, with content spanning video clips, music videos, live streams, and more.

While most content is uploaded by individuals, media corporations like CBS and the BBC also contribute. Unregistered users can watch videos, while registered users enjoy additional privileges such as uploading unlimited videos and adding comments.

Monetization and Impact 🤑

YouTube and creators earn revenue through Google AdSense, with most videos free to view. Premium channels and subscription services like YouTube Music and YouTube Premium offer ad-free streaming.

As of February 2017, over 400 hours of content were uploaded to YouTube every minute, with the site ranking as the second-most popular globally. By May 2019, this figure exceeded 500 hours per minute. 📈

List of ours generators⚡

Random YouTube Videos Generator

Random Film and Animation Video Generator

Random Autos and Vehicles Video Generator

Random Music Video Generator

Random Pets and Animals Video Generator

Random Sports Video Generator

Random Travel and Events Video Generator

Random Gaming Video Generator

Random People and Blogs Video Generator

Random Comedy Video Generator

Random Entertainment Video Generator

Random News and Politics Video Generator

Random Howto and Style Video Generator

Random Education Video Generator

Random Science and Technology Video Generator

Random Nonprofits and Activism Video Generator