How to Eat Like A Fitness Model
If you’ve made it this far you’re at least curious as to how fitness models and bodybuilders actually feed those beautiful bodies. They’ve mastered the art of eating small frequent meals to boost their metabolism. The concept is completely contrary to what most people do.
Eating six meals a day throws newcomers to fitness for a loop. The concept goes against everything we’ve been taught growing up. The typical American eats 3 reasonably large meals (breakfast, lunch, and dinner). Everyone follows it so it has be right.
Right?…WRONG
Eating three large meals a day forces the body to hoard food, go into a starvation phase, and store it as fat. Eating 5-6 meals a day puts the body in a state of constant energy usage. Since the body knows more food is coming it has no problem burning off the excess.
The first problem most of us have lies in our definition of a meal. We’ve been conditioned to associate meals with 2-3 servings of meat, a carbohydrate (bread, rice, etc), a vegetable, and quite possibly a desert. In actuality that’s far from the case.
I used to struggle with explaining the concept of eating 5-6 small "meals" to those wishing to shed some pounds. Whenever I said the word "meal" people would become confused. I had to explain that I wasn’t eating a full plate of meats, breads, and veggies 6 times a day. Instead I was eating well timed small portions of the correct nutrients for the body. In order to break through this barrier I had to create a definition they could understand.
What’s in a Meal?
“A meal is simply anything you put into your body for nourishment and energy”
This definition breaks through the confusion and allows people to fully grasp the situation. Here are some examples of “meals” that I eat:
- Yogurt
- Can of Tuna
- Hand Full of Walnuts
- Chicken Breast and Veggies
- Turkey Wings and Veggies
- 2-3 Rice Cakes
- Can of Soup
- Granola Bar/Snack Bar
- Lean Cuisine
- 2-3 Pieces of Fruit
- Sandwich
- Oatmeal
- Protein Shake/Milk Shake
- Salmon and Veggies
As you can see the fitness minded person’s concept of a “meal” is drastically different than the norm. Breaking the pattern of eating 3 times a day (or less) takes planning and practice. However, its nowhere near as difficult as its made out to be.
In order to eat 5-6 times a day you must first follow this simple rule. The food must be around and available to eat. It’s the single most overlooked component of eating multiple times a day. The place where you spend the majority of your time needs to have an abundance of quality foods available for your consumption. If that place is work then store the food in your workspace. If that place is school then carry it in your backpack. If you travel carry the foods in your briefcase. If that place is home then make sure you have the proper foods at home. It may sound silly but I’ve seen many people get stuck because they simply refused to keep the appropriate foods at arms reach.
Eating Schedule
Your personal eating schedule will vary based on the time you wake up and your daily activities. In general you must eat 5-6 small spaced out meals to attain the fitness model metabolism and look. Here’s a typical day for me:
Meal #1 8 a.m. –> Yogurt and Apple
Meal #2 10:30 a.m. –> Can of Tuna
Meal #3 12:00 p.m. –> Lean Cuisine
Meal #4 2:00 p.m. –> Walnuts
Meal #5 4:00 p.m. –> Protein Shake
Meal #6 7:30 p.m. –> Chicken and Broccoli
Most of my time is spent in my cube so I store Tuna, Lean Cuisine, Walnuts, and Protein Powders inside my desk. That way I have no excuses for not eating like I know I should.
Conclusion
Try it out for yourself. Find some foods you enjoy eating, store them in the space where you spend the most time, and follow the outline I use. Trust me, its nowhere near as difficult as its made out to be. If you follow the plan you’ll be eating like a fitness model in no time.
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November 20, 2007 at 7:51 am
just read your blog, willing to give it a try, as with a coach at the mo, and she insists on three meals a day, etc, but as I work all different hours it is not that easy. But what quantity are these meals?
tks lou
November 20, 2007 at 8:37 am
For the sample meals I’ve listed out here are the quantities
1. 1 Container of Yogurt and One Piece of Fruit
2. 1 Can on Tuna
3. 1 Lean Cuisine
4. Hand Full of Walnuts
5. 1.5 Scoops of Protein Shake
6. 1 Chicken Breast and about 5-6 spoons of brocolli
November 23, 2007 at 9:56 am
I remember how hard it was was to reprogram myself. Now, Gladware is my best friend and getting perfectly cooked brocolli from a microwave has been a lifesaver! And groceries seem to stretch a little more, too.
November 23, 2007 at 10:03 am
I am working back into a 5-7 meal a day program myself. It is hard especially when work stops you sometimes if you can’t look at a clock all the time.
November 23, 2007 at 2:44 pm
Yeah it can be very challenging. That’s why i prefer easy to make or pre-packaged meals. What do you normally eat during the day?