3 meals a day ...ONLY ! - Printable Version

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3 meals a day ...ONLY ! - eazy - 05-12-2014

Can a weightlifter build muscle with just 3 meals a day – breakfast, lunch and dinner ? Although it’s not the best choice for a meal plan, it’s still possible to build muscle by eating only 3 meals a day.

Even though eating 5-6 smaller and more frequent meals a day is probably a better choice if you want to build muscle, many weightlifters simply don’t have the time or ability to eat more than three meals a day.With eating only 3 meals a day it’s everything about food quantity and timing.

1.Breakfast

You’ll consume around 20%-25% of your total daily calories during breakfast.This means that you’ll have a moderate breakfast.You can have eggs, milk, oatmeal, some salad etc.
For this meal plan breakfast is the second most important meal of the day.You’ll make an exception on rest days though, when breakfast will be the biggest meal.

2.Lunch

Lunch will be almost the same size as breakfast (20%-25% of your total calories).We don’t want to overload our digestive system with food shortly before our workout.Choose lean meats like chicken,beef and fish for protein sources and low glycemic index carbs for your carbohydrate sources.

3.Workout time

It’s time for your workout.Do your workout and consume your protein (30-40 grams of protein ) shake immediately after your workout along with 30-40 grams of high glycemic index carbs.

4.Dinner

Dinner will be the biggest meal of the day (except on rest days when breakfast is the largest meal) with 50%-60% of your total daily calorie intake.The anabolic window is “open” after the workout and the body produces anabolic hormones to recover from the made damage.The fact that you have to “load” yourself for dinner does NOT mean that you can eat junk food.Quality food like lean meat,pasta,potatoes is what you’ll eat for dinner.

It is absolutely possible to build muscle with just 3 meals a day.But like we said – timing and quantity is everything.

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3 meals a day ...ONLY ! - 13uie67 - 05-12-2014

AWESOME READ EAZY ! and this is how the pioneers back in the 70,s use to eat andd they were able to build some relly prominent gains..

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3 meals a day ...ONLY ! - stillgoingstron - 05-12-2014

Solid food protein such as beef, lamb etc takes a long time to digest. Add fat and it will take even longer. Our body's are breaking down and utilising the amino acids from this food for 4 or 5 hours.

This means it would be possible to eat three meals over a space of 12 to 15 hours and still receive a steady flow of amino acids and the other necessary nutrients needed to build muscles.

I'm not suggesting that optimising our diets, so that we eat fast acting whey pre workout, slow digesting casein pre bedtime etc etc as well as manipulating our carbohydrate timing and consumption wouldn't be beneficial. It almost certainly would. And to be the absolute best it probably is vital.

But to answer the question of whether we can build muscles on three meals a day, then in my opinion we definitely can! We just need to eat the necessary nutrients. Ice cream, doughnuts and biscuits will only build bulging bellies and arses!

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3 meals a day ...ONLY ! - 13uie67 - 05-12-2014

good read strong ..; you defiantly have to know what ur doing in order to get only 3 meals a day..

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3 meals a day ...ONLY ! - stillgoingstron - 05-12-2014

13uie67 Wrote:you defiantly have to know what ur doing in order to get only 3 meals a day..

Absolutely. That's why not a lot of people eat just three meals. Theoretically, though, it can be done.

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3 meals a day ...ONLY ! - BigBabs - 06-10-2014

I'm really trying to get my meal situation on the correct path..it's tough for some people

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