Eating often
One of the most important lessons I learned as I went through my Round 1 transformation was the importance of properly timing my meals. It goes against our mindset to think that eating often will help us shed body fat — but it’s true!
I have been doing P90X / Insanity for well over 2 years now, and I eat 3,000 – 3,200 calories per day! That’s enough to make almost anyone gain body fat, right? Well, not if done properly! I learned during Round 1, on my 1900 calorie diet, that the proper timing of meals is the key to keeping the body fueled, speeding recovery, keeping the body energized, and keeping the metabolism running at high speed! Once my body had adjusted to well-timed meals and my metabolism had sped up, I could give it a lot more fuel and watch it burn that fuel up to build muscle and give me energy — all without storing any of it as fat! What a wonderful situation!!!
So how does this look, practically? I make sure that I never go more than 3 hours without getting some sort of fuel (either a meal or a snack with protein). My daily routine looks something like this:
7am = Breakfast
9:30am = Snack
12pm = Lunch
2:30pm = Snack (sometimes I break this into 2 smaller snacks, one at appx 2pm and one at appx. 4pm)
5:30pm = Dinner
8pm = Snack
As you can see, my body’s fuel tank never has to hit “empty”, so the metabolism never has to slow down. Before P90X, I used to think the key to losing weight was to eat fewer calories through my day, and I would often not eat anything until lunch. Then, I would not eat again until dinner. And then I’d be so hungry that I’d snack on junkfood from the pantry before bed. What I was actually doing to myself was letting my body “fast” all morning, thus shutting down my metabolism. Then, I’d eat a fairly big, unhealthy lunch, which my body would immediately store as fat to be sure it would have enough to sustain me until dinner. Then, at dinner, I’d be so hungry that I’d pig out, and of course keep snacking until bed! What a disaster! And not only did this NOT WORK as a weight loss plan … I felt tired and hungry all the time as well!
Now I keep my body fueled all day. My metabolism is at full speed all day. And I don’t feel starved. I get to eat every 2-3 hours all day long! Trust me, train your body to run on a steady stream of fuel all day long and it will feel so much better than the feast/famine cycle you may be used to now!
Dr. Wheeler, a nutrition expert who recently spoke at a Beachbody event, even pointed out that studies show that people who eat 5-6 times per day (like I advocate) will burn 340 MORE calories than people who eat less often, even if all other factors are the same. In other words, if you eat more often, you can actually eat MORE calories and still lose weight faster! Imagine if you’ve been skipping that 200 calorie afternoon snack in an effort to lose more weight. You are actually 140 calories WORSE OFF than the person who eats that 200 calorie snack! LOL! Keep your body fueled and your metabolism running! But keep it within your nutritional plan of course! You’ll have more energy, burn more calories, and lose body fat faster!
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Amen! This was a HUGE switch for me and made such a monumental difference.
hi coach, you have said in some other post that you workout early in the morning, so does empty stomach cardio helps or you take something before doing cardio??
As always great article….. Eat clean, Eat often, push play, and rest…. does it get any easier?? Thanks coach
i’ve always eating 5 or 6 tiems a day, my problem was eating breakfast was hard i wasnt hungry and food hurt my stomach and made me feel sick all day, then i was a horrible midnight snacker… did it 2 or 3 times a night for 20 years… been 2 full months sinc ei have snacked at night time now thanks to Coach Waynes advise of having a protien shake before bed!
I am on the fat shredder diet and the key is not only the percentage of protein/carbs/fat but the timing!! I am eating more often about 6 times a day and my metabolism is running higher and faster I have more energy throughout the day. And the fat is dripping off me!!!
There are pros and cons to working out on an empty stomach Raunaq. Read my article “on an empty stomach” for more!
Another key point is that most people who eat the “3 big meals” can’t wait for those to happen, and after waiting “all day” they “pig out”. I have been eating 6 times a day for over a year now and can’t wait until the 2.5 hours have went buy so I get to “eat again”! It’s like a ‘reward’ 6 times a day! So, people, wouldn’t you like to be rewarded 6 times a day instead of 3?!?!…and get RIPPED in the process! :)
Hi Coach,
What time do you do your exercises?
Hey Hayden, I workout first thing in the morning, before breakfast.
Coach Wayne,
I agree with you principally: one has to eat enough to continue fueling the body. This varies from person to person, as you know. I also agree with you that eating the right foods will dramatically improve results.
As a matter of speculation, I wonder if you would mind writing about the calories in/calories out paradigm for health? I’ve been looking at it recently, and there’s a lot of information to sift through. Do you have a particular opinion on calorie intake/calorie output (or burn)?
Thanks,
Kane
Hey Kane, I’ll work to put something together for an article or something. There is more to it that just calories in/out obviously (timing, percentages, etc.). As you can see it gets a bit complicated.
Coach I normally take my shakeology shake first, wait an hour then begin insanity. Could I just start the program when whwn I first wake up whike sipping rr during the work out and take my shakeology afterwards ?
Great post coach, I had a hard time with this in the begining but once I started doing it the fat started melting off!!!
Yes Paul, you can do it that way (in fact that’s more like how I do it). Read my article “on an empty stomach” for more on my routine.
Another huge benefit to me is the mental aspect of eating every 2.5-3 hours. When I get hungry at the 2 hour mark, I look at the clock and see that I’ve only got to suck it up another 30-60 minutes before I get to eat again. Knowing that helps me stay away from the grazing routine that many people fall into.
So many people get annoyed or do not believe this simple rule that you must eat clean 5-6 times a day to get the best results. They tend to think I am trying to trick them into huge gains or that I dont want them achieving results. Usually after I tell them they need to eat often but clean I never hear from them again. Great Post CW like always.
@Paul
This is also how I do it.
I mix RR drink about 10-15 minutes prior to an Insanity workout and drink about 1/3 to 1/2 BEFORE I start the workout (similar to a “Pre-workout supplement”…then I sip the rest throughout the remainder of the workout (I also drink a lot of water throughout as well so I don’t get dehydrated)
It seems planning is key in all this but let’s say I find myself in a situation where I can’t get a clean snack/meal, is it better to skip until next meal or eat a little dirty?
It’s better to skip than to eat junk food.
We keep reading everywhere that 80% of weight loss is in the kitchen. A couple of times in the past week I have worked from home instead of the office. I sit down at my computer shortly after 7 am and I’m shocked when I look up about 11 am thinking I’m starving and I’ve messed up my day. Now what?
It’s so true that we need to make a plan – everyday. Then stick to it. I love the days I work from home. But I’ve learned that I need to be even more vigilant because I don’t snack I fast.
Coach Indo
It was good to read your comment on drinking R&R before and during a workout. I’ve done that a few times when I workout first thing in the morning and it seems to help the shakes I get.
Years ago I used to run for an hour or two in the morning, not eat anything before and be just fine. Now if I workout, especially cardo, in the morning without putting something in the tank I’ve got nothing to give and I’m just shaky. Thanks for letting me know other people take R&R before their workout as well.
I recently learned that sumo wrestlers purposely fast (then feast) to put on fat. Now who really wants to look like a sumo wrestler? Well, except maybe a sumo wrestler…
I work at a restaurant and cannot eat lunch until we close, which is after 2. Is it bad to eat two snacks in the morning so that I will still eat 5-6 times a day and just have a late lunch? Or will that hurt the nutrition?
Hey Jared, 2 morning snacks will be just fine!
Dear Coach! Now I have 21 days training, I have lost only 8 pounds but I am thinner than ever, but there is a topic that is worrying me: I can not consume more than 1650 calories per day(+/-) and some days I feel a little tired. I am satisfied eating this amount, for me is enough food.
A typical day is:
7:00 am
1 smoothie 8 oz nonfat yogurt with two egg whites and 1 / 2 banana + 2 slices wholemeal bread + 20 oz light cheese + 2 slices of turkey ham.
10 am
1 can tuna in water with lemon juice
13:30 p.m.
Baked chicken 250 gr + 400 gr raw vegetable salads or cooked
17:30 p.m.
1 apple (sometimes with toasted almonds)
19:00 p.m.
P90X workout
And after training 1 protein shake powder ON + 1 / 2 banana and ice
height 175 cm
current weight 170 lb
21.03% body fat
My meal plan is good?
What could add?
Should consume more calories according to my height and weight?
I do not know what else I can eat (protein) to increase my calories without increasing carbohydrate and without having to feel I’m going to explode with so much food.
I appreciate your valuable advice
Greetings from Ecuador!
Hey Yakko! I would recommend looking for more ways to get protein into your diet, and I’m not sure what things you have access to in Ecuador. Look in the “nutrition zone” tab at my 1900 calorie diet for sample days that you can use or at least take ideas from for your own diet. I try to get protein at each meal and snack.
Hey coach for my snacks can i eat fruits or veggie or nuts?
Sure Matthew as long as they fit into your daily totals for carbs / fats / proteins.