Distribution of macros throughout the day...
jonathanmhobson
Posts: 44 Member
I eat little and often throughout the day (apart from breakfast when i tend to eat quite a lot of calories), keeping protein a constant factor every time i eat. I try to stop carb intake around 4 hours before i go to bed. I am currently doing 40% Carbs 40%Protein 20% fat.
What i would like to know is: -
(a) Is it ok to eat more at breakfast?
(b) Is it a good idea to stop the carbs around 4 hours before bed?
TY!
What i would like to know is: -
(a) Is it ok to eat more at breakfast?
(b) Is it a good idea to stop the carbs around 4 hours before bed?
TY!
0
Replies
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big breakfast good. it fuels you for the day and kick starts your metabolism! i would def ban cabs 4 hrs before bed, i even try to not eat at all within that 4 hr window. the only carbs i would eat would be that pesky late night square of chocolate, or the carrots i have with dinner if i have an early night,.0
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A) Sure. But I find if I eat a large breakfast, I get hungrier throughout the day. But if it works for you, go ahead.I eat little and often throughout the day (apart from breakfast when i tend to eat quite a lot of calories), keeping protein a constant factor every time i eat. I try to stop carb intake around 4 hours before i go to bed. I am currently doing 40% Carbs 40%Protein 20% fat.
What i would like to know is: -
(a) Is it ok to eat more at breakfast?
(b) Is it a good idea to stop the carbs around 4 hours before bed?
TY!
It won't make a bit of difference. There's no reason to stop eating carbs at a certain time. But again, if it works for you, go ahead. 0 -
big breakfast good. it fuels you for the day and kick starts your metabolism! i would def ban cabs 4 hrs before bed, i even try to not eat at all within that 4 hr window. the only carbs i would eat would be that pesky late night square of chocolate, or the carrots i have with dinner if i have an early night,.
There is no reason from a weight loss perspective of eating breakfast or of cutting off carbs, or any macronutrient before you go to bed.0 -
Distribute your meals and you macros how you want based on preference, satiation, lifestyle and energy levels.
Hitting your calorie and macro targets is far more important than any possible negligible benefit from meal or macro timing.0 -
(a) Is it ok to eat more at breakfast?
Its your choice. If you like eating most of your daily calories at breaky, go for it. I tend to avoid lunch due to schedule so most of my calories are at dinner and about 25% of my daily cals are in breaky.(b) Is it a good idea to stop the carbs around 4 hours before bed?
No medical/scientific reason to. Eat them away.0 -
Its all a matter of preference. I tend to eat the bulk of my calories at night.. I prefer it that way and to my knowledge it has not impeded my fat loss, muscle gain or health.0
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Hi Johnny,
Eating regular meals throughout the day is definitely the way to go. I try to time meals and macro-nutrient content based on my planned activities throughout the day.
Eating a large breakfast is, for me, quiet important because I know that I have fasted for at least 8 hours during the night and my aims are to (a) replenish carbohydrates to provide fuel for the morning and (b) get my body into a state of positive/equilibrium (minimum I aim for) nitrogen balance asap through eating proteins.
The remainder of my meals are then split based on whether it’s a workout or non workout day, type of workout (cardio based vs weight training), other activities planned (I can walk over 10 miles in a day at work therefore carbs play an important part).
Unless you are going to get into reading reports done by bona fide studies what you are left with are diets that jump on the ‘no carbs after a certain time’ bandwagon, hearsay and diets/reports that are biased in favour of whatever the writer is trying to sell/promote. Remember that, as I previously stated, if you have 8 hours sleep and then cut the carbs so many hours before bedtime you are potentially depriving your body of its main fuel source for 12 hours or so. The human body is a wonderful thing and if you deprive it of its main fuel source, when needed, it will find other fuel to burn; protein being easier to convert to energy than fat is usually the first source to be used; not going to get into cyclic-keto diets here. The potential result of this is that as your muscle is used for energy; you lower body mass and in turn lower your BMR thus reducing the total amount of calories your body needs. If you lower the amount of calories your body needs and continue eating the same amount fat gain is a real possibility.
Personally speaking, and here we go into the hearsay bit, I wouldn't cut carbs X amount of hours before bedtime but rather watch what sort of carbs I eat; stay away from stodgy sugary carbs and eat slow absorbing carbs coupled with good quality proteins and the right type of fats. As always though track your diet and adjust accordingly based on your weekly weigh in and body composition results.
As with most things when it comes to diets you need to find, not only, what works for you but the diet regime that fits in with your lifestyle and one that believe in; but base it on actual results!0 -
Meal timing is not important. It never has been and never will be proved to be. Eating breakfast first thing in the morning is not important.
This thread should have ended after this post...Distribute your meals and you macros how you want based on preference, satiation, lifestyle and energy levels.0 -
Meal timing is not important. It never has been and never will be proved to be.
I'd have to disagree with this. The majority of studies I have read have highlighted the need to replace expended energy and assist with recovery after exercise all help to reduce muscle catabolism. Catabolism, as Im sure you are aware is the breaking down of large molecules into smaller ones; an energy replacement process. If you do a workout your body enters into a state of catabilsm and therefore needs fuel to alter this biochemical process. Therefore meal timing after a workout is important. Likewise timing a meal prior to a workout, in order to ensure that you have sufficient energy reserves to meet the demands about to be placed on your body is also important.Eating breakfast first thing in the morning is not important..
Again I would have to disagree with this statement. Numerous studies have proven that individuals that eat a proper nutritionally balanced breakfast benefit from this, with regards to restocking glycogen levels etc after 8 - 12 hours of fasting,, and that unhealthy 'snacking' is less likely to occur. It also helps to get the body into a proper nitrogen fuelled state. I suppose you could argue that the statement 'first thing in the morning' is open to discussion with regards to what is the correct window of opportunity.
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.[/quote]This thread should have ended after this post...Distribute your meals and you macros how you want based on preference, satiation, lifestyle and energy levels.
I agree somewhat with this statement however (and there's always an however) its not always easy to listen to your body due to hectic lifestyles and depending upon how interpret it this statement also agrees with my posts. After all lifestyle and energy levels etc will be impacted by sleepi, working, training plans/intensity etc and establishing a meal/macro plan can help to instil discipline and make it easier to achieve goals.0 -
Actually studies show that HGH levels are raised by skipping breakfast, It's all preference though, personally I'd rather save up my cals for later in the day when I am actually hungry. Limiting carbs would be pointless though, it's surpluses, and deficits that affect weight loss/gain.0
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Bro-science alert.0
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Meal timing is not important. It never has been and never will be proved to be. Eating breakfast first thing in the morning is not important.
This thread should have ended after this post...Distribute your meals and you macros how you want based on preference, satiation, lifestyle and energy levels.
Nothing like being straight to the point he said laughing !!!!
what have you got to say about a macros 17 carb , 70 fat, 218 protein 1530 cal diet for a 175Lb male ?0 -
Love it!Bro-science alert.
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Actually studies show that HGH levels are raised by skipping breakfast, It's all preference though, personally I'd rather save up my cals for later in the day when I am actually hungry. Limiting carbs would be pointless though, it's surpluses, and deficits that affect weight loss/gain.
This could open the door for all sort of posts related to intermittent fasting etc
Anyhoo I cannot say that Ive read studies with regards to skipping breakfast raising HGH levels, and I do appreciate fasting when done correctly for weight loss and boosting the immune system, however the other aspect of eating a good breakfast is to stabilize blood sugar and cortisol levels.0 -
what have you got to say about a macros 17 carb , 70 fat, 218 protein 1530 cal diet for a 175Lb male ?
Are you into keto diets?0 -
I find at different stages along my heakthy lifestyle journey I have adjusted the timing of when I eat and how often but in the end, it has to balance out in a 24 hour period and. Listening to my own body...0
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I eat most of my carbs at night, purely cos they make me sleepy and that's when I crave them most!0
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Meal timing is not important. It never has been and never will be proved to be.
I'd have to disagree with this. The majority of studies I have read have highlighted the need to replace expended energy and assist with recovery after exercise all help to reduce muscle catabolism. Catabolism, as Im sure you are aware is the breaking down of large molecules into smaller ones; an energy replacement process. If you do a workout your body enters into a state of catabilsm and therefore needs fuel to alter this biochemical process. Therefore meal timing after a workout is important. Likewise timing a meal prior to a workout, in order to ensure that you have sufficient energy reserves to meet the demands about to be placed on your body is also important.Eating breakfast first thing in the morning is not important..
Again I would have to disagree with this statement. Numerous studies have proven that individuals that eat a proper nutritionally balanced breakfast benefit from this, with regards to restocking glycogen levels etc after 8 - 12 hours of fasting,, and that unhealthy 'snacking' is less likely to occur. It also helps to get the body into a proper nitrogen fuelled state. I suppose you could argue that the statement 'first thing in the morning' is open to discussion with regards to what is the correct window of opportunity.
.This thread should have ended after this post...Distribute your meals and you macros how you want based on preference, satiation, lifestyle and energy levels.
I agree somewhat with this statement however (and there's always an however) its not always easy to listen to your body due to hectic lifestyles and depending upon how interpret it this statement also agrees with my posts. After all lifestyle and energy levels etc will be impacted by sleepi, working, training plans/intensity etc and establishing a meal/macro plan can help to instil discipline and make it easier to achieve goals.
Please cite studies that show, under calorie control, meal timing has any impact on body composition.
Here is a link, that includes studies, that show it is not
http://www.myfitnesspal.com/topics/show/820577-meal-frequency-rev-up-that-furnace-lol
Note: unless you are doing something that is glycogen depleting, and non endurance cardio or lifting is not,and then go and do another glycogen depleting activity then you do not have to worry about repleting glycogen.
Also your body is in a constant state of catabolism and anabolism - you cannot just look at the net balance of a small window of time.0 -
Meal timing is not important. It never has been and never will be proved to be. Eating breakfast first thing in the morning is not important.
This thread should have ended after this post...Distribute your meals and you macros how you want based on preference, satiation, lifestyle and energy levels.
Nothing like being straight to the point he said laughing !!!!
what have you got to say about a macros 17 carb , 70 fat, 218 protein 1530 cal diet for a 175Lb male ?
I would wonder why your calories are so low and why you are trying a keto diet.0 -
simple,
more energy, basic easy to manage prepare and shop for diet, and i can retain muscle whilst doing it -0 -
simple,
more energy, basic easy to manage prepare and shop for diet, and i can retain muscle whilst doing it -
Not sure why you asked the question. Those would definitely not be the case for me.
Low carb is not any better for body composition than moderate carbs long term assuming protein is kept constant.0 -
Please cite studies that show, under calorie control, meal timing has any impact on body composition.
You may see this as a cop out but: I would need time to go back through all the reading I have done and cite specific example studies that use individuals of similar lifestyle, build and goals to myself. A lot of studies that people refer to use groups of overweight/obese individuals, people that are in specific age brackets (pre-teen seem to be a favourite), sedentary persons etc. For any study to be relevant it needs to undertaken by totally unbiased researcher/s and relevant to the target audience. The articles/studies are out there please feel free to Google
I have also read studies that show results do not vary between groups when one eats up tp 6 meals per day and the other eats 3. Same calorie, macro-nutrient content regardless of meal timing. Again you need to look at the subjects used in the studies and see if these subjects are relevant to you.Here is a link, that includes studies, that show it is not
http://www.myfitnesspal.com/topics/show/820577-meal-frequency-rev-up-that-furnace-lol
I have seen this post before and a lot of what is written has no reference to credible studies (maybe its me not looking hard enough);; only links to other articles and a persons 'logical' conclusions based on their interpretation of the studies they've read.Also your body is in a constant state of catabolism and anabolism - you cannot just look at the net balance of a small window of time.
I agree totally with you on that statement; although at times your body may be in a state of equilibrium. I would have thought that the optimum objective would be to ensure that the body is in a positive anabolic state whenever possible?0 -
Please cite studies that show, under calorie control, meal timing has any impact on body composition.
You may see this as a cop out but: I would need time to go back through all the reading I have done and cite specific example studies that use individuals of similar lifestyle, build and goals to myself. A lot of studies that people refer to use groups of overweight/obese individuals, people that are in specific age brackets (pre-teen seem to be a favourite), sedentary persons etc. For any study to be relevant it needs to undertaken by totally unbiased researcher/s and relevant to the target audience. The articles/studies are out there please feel free to Google
I have also read studies that show results do not vary between groups when one eats up tp 6 meals per day and the other eats 3. Same calorie, macro-nutrient content regardless of meal timing. Again you need to look at the subjects used in the studies and see if these subjects are relevant to you.Here is a link, that includes studies, that show it is not
http://www.myfitnesspal.com/topics/show/820577-meal-frequency-rev-up-that-furnace-lol
I have seen this post before and a lot of what is written has no reference to credible studies (maybe its me not looking hard enough);; only links to other articles and a persons 'logical' conclusions based on their interpretation of the studies they've read.Also your body is in a constant state of catabolism and anabolism - you cannot just look at the net balance of a small window of time.
I agree totally with you on that statement; although at times your body may be in a state of equilibrium. I would have thought that the optimum objective would be to ensure that the body is in a positive anabolic state whenever possible?
Reread the link - you will find studies so I am not sure where you are getting that from
Here are a couple that you appear to have overlooked:
http://www.ncbi.nlm.nih.gov/pubmed/9155494
http://www.ncbi.nlm.nih.gov/pubmed/19943985
http://www.ncbi.nlm.nih.gov/pubmed/17483007
They are cited in the link - plus the other articles in that link also have studies noted.
I provided a link to studies that show it makes no difference..I have yet to find anything compelling that shows otherwise (although there is some interesting studies that indicate more carbs at night may be beneficial). If you actually have anything, please feel free to link.
You cannot look at the body at the a point in without regard to what is happening for the whole day.0 -
simple,
more energy, basic easy to manage prepare and shop for diet, and i can retain muscle whilst doing it -
Low carb is not any better for body composition than moderate carbs long term assuming protein is kept constant.
eat moderate carbs and you defeat the object of the exercise....ketosis0 -
big breakfast good. it fuels you for the day and kick starts your metabolism! i would def ban cabs 4 hrs before bed, i even try to not eat at all within that 4 hr window. the only carbs i would eat would be that pesky late night square of chocolate, or the carrots i have with dinner if i have an early night,.
This is incorrect. Your metabolism runs appx 15% faster during the first 48 hours of fasting.
http://www.ncbi.nlm.nih.gov/pubmed/108372920 -
My basic rules are: 1) listen to your body and figure out when it says it needs fuel, then feed it, and 2) always have a fat and a protein at every meal. Like, for example, if I'm having chicken breast, I'll typically add olive oil or cheese to it for balance. I eat low carb because grain products tend to make me sluggish and bloated. Milk too.0
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simple,
more energy, basic easy to manage prepare and shop for diet, and i can retain muscle whilst doing it -
Low carb is not any better for body composition than moderate carbs long term assuming protein is kept constant.
eat moderate carbs and you defeat the object of the exercise....ketosis
Lol - I realize that.0 -
Here are a couple that you appear to have overlooked:
http://www.ncbi.nlm.nih.gov/pubmed/9155494
http://www.ncbi.nlm.nih.gov/pubmed/19943985
http://www.ncbi.nlm.nih.gov/pubmed/17483007
If you read into these articles you will find that in all instances the subject groups were 'obese' and based on this my question to you is:
Can studies on obese individuals have any correlation to athletic individuals living a healthy and energetic lifestyle? Surely if I wanted to understand the potential impact of MF on myself I would need to find studies that used subjects similar to myself and living a similar lifestyle?
I appreciate the sentiment of 'do what works for you' and over the years of my life I have tried numerous approaches to diet etc and I find (here we go with the hearsay bit again) that adapting a grazing lifestyle around my physical activity helps me to achieve the best results.You cannot look at the body at the a point in without regard to what is happening for the whole day.
Totally agree with this statement; don't know why you had to restate it?0 -
simple,
more energy, basic easy to manage prepare and shop for diet, and i can retain muscle whilst doing it -
Not sure why you asked the question. Those would definitely not be the case for me.
Low carb is not any better for body composition than moderate carbs long term assuming protein is kept constant.
Not that I'm an expert or anything, having low glycogen stores before jumping on a treadmill or going for a light "cardio" workout, you would definitely benefit from the lack of carbs, as your body will move to it's fat stores. /broscience
edit by carbs, I'm referring to that and glycogen stores. That's why it's such a good idea to run when you first wake up, etc.0 -
simple,
more energy, basic easy to manage prepare and shop for diet, and i can retain muscle whilst doing it -
Low carb is not any better for body composition than moderate carbs long term assuming protein is kept constant.
eat moderate carbs and you defeat the object of the exercise....ketosis
Lol - I realize that.
Oh !! iget it now , you were just playing !!0
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