Should supplements possibly follow the same lines during heavy training – ie a ‘smaller’ (less caloric) protein shake/MRP drink during the PM hours than during the day or post workout? Seems like a stupid question, but you never know. It may depend on the type of training, right?
The other day I was talking with my friend Mike.
Mike is a good guy, but frankly, his diet sucks.
Now, it’s not that Mike eats junk all day; in fact, the foods that make up Mike’s daily diet aren’t half bad.
Mike’s problem is something different: his timing is WAY out of whack, and unfortunately, it’s a problem that 99% of Americans share.
Take a look at the typical American diet and here’s what you get:
- Breakfast is the smallest meal of the day, if consumed at all.
- Lunch is a decent, moderate sized meal.
- Dinner is by far the largest meal of the day, often times consumed late at night.
The problem with this set up? It has you eating your largest meal of the day in the evening hours when metabolism is at its lowest point.
Essentially, the timing and size of meals in the average diet are the exact opposite of what they should be.
To fix this, use what I call the “Mirror Your Metabolism” approach.
Metabolism is highest in the morning, so make breakfast (not dinner), your largest meal.
Beyond that, carbohydrate tolerance is also at its peak upon awakening, which simply means that your body is more apt to handle a high carbohydrate intake in the morning hours (carbohydrate tolerance is at its lowest point in the evening).
This means that you can GET AWAY with a high carb, high calorie meal in the morning, with this meal actually stoking your metabolism to burn more calories throughout the day.
Do you want to eat a big breakfast? Go right ahead; it will benefit both your body and metabolism greatly.
On the other hand, dinner should be the smallest (not largest) meal of the day, and should also limit carbohydrate.
Summary – Here’s how to mirror both your metabolism and carbohydrate tolerance for optimal results:
Breakfast – Large sized meal, higher carb intake
Lunch – Moderate size meal and carb intake
Dinner – Light sized meal, lower carb intake
Follow these recommendations and I guarantee you’ll be able to eat even more total daily calories, while at the same time losing body fat even faster.
Want to learn another surefire way to boost metabolism? Believe it or not, my buddy Kyle Leon just posted a new metabolism trick that can’t even be stopped by “bad genetics”…and he SHOWS you proof. See for yourself:
==> Metabolism trick to OVERCOME your genetics (actually works)
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Joel,
Having a large carb meal first thing in the morning doesn’t work for me. I’m hypoglycemic. Any suggestions?
I start out my morning with a cup of coffee, two scrambled eggs with onion and green peppers and usually one piece of pumpernikel bread with smart balance on it. (and then a good work out an hour later) I eat fish and a veggie for lunch with a piece of fruit about two hours later. It’s around 4 o’clock that I start craving carbs and lately have been giving in to a few wheat crackers with laughing cow lite cheese and then dinner aroun 6 which is protein and veggies. (and I also drink about or a bit more then a gallon of water a day) I want to take off about 10 lbs more and can’t seem to get it off. Any suggestions? Am I eating too many calories?
I would find this suggestion more helpful if there was an example “food plan” for a given day. Or a couple, even. Maybe one or two that address specific “special” diets too, like diabetic or standard low carb.
I “get it” but I need an example or two to really get it.
I tried to submit already and it didn’t seem to go. Trying again…
Can you give us an example? Like, listing real foods in place of vague “high carb” descriptions? Maybe even addressing a diabetic diet or low carb as well?
I am trying to do so, but very often i don’t feel hungry in the morning. I can have 1/2 of grapefruit and tea, then an hour later i can have breakfast.
Thank you so much for all your very helpful emails.
Great Joel i know what you mean, but if the rest of the family are not into it, your up the creek without a paddle. Paul
i can’t sleep much during the day used to wait until afternoon to go to bed so i was getting up and going to work but over the years i have gotten used to it.
I’m with Peter, I work out later (but not as late!) I have swim practice from 7:30-8:30pm and am in bed by 10:30-11pm. I usuallly don’t eat anything after practice…is this alright? Should I eat something or just have a bigger breakfast?
@Joel Marion – What if I did some hemp protein powder in some orange juice after my swim?
@Dark Angel – Might help if you eat a lighter dinner so that you’ll be waking up wanting to eat breakfast.
Best of luck.
@Joel Marion – Joel. what are your thoughts on Ori Hofmekler’s book the Warrior Diet. He believes we should undereat with limited fruits and vegatables during the day, and then a large meal in the evening during a 4 hour overeating timeframe. If have been on this concept for the last month and have gotten lean and have a tremendous energy level, and great workouts.
Thanks sometimes you just need a push in the right direction. I really appreciate it.
Since I quit smoking 27 years ago, I have constantly fought my weight. I workout, diet and get results, but the diets are always too restrictive and I stop using them. As a reslut I vasilate between 240 and 280 and have don so for the last 25+years. Your approach of eating what I like and then even cheating on a timed basis seems to be a way of life that I can live with. I am 65 years old, 6’3″ and work out, but am not following a diet at this time. As a result I am 278, and want to get down to my college weight f 212 or at least as close as possible to that. At my age, a six pack is Miller lite, not a stomach configuration, but I know that by getting fit I can improve my golf game. I recently purchaed a new driver, out-hit all of my old buddies, so they bought one just like mine. Now my goal is to get them to copy me and get fit. Thanks for the opportunity to win a free Cheat to get Thin.
thanks Joel ,i dont like much meat so dinner is easy for me ,its the sweets ,but if i can eat a big meal in the morning i m sure that would help me get thre my lunch with out having cake ,cookies.cant wait to try this !
i will be very happy if i can lose this pounds of fats am carrying.
Hi. I’m attempting to lose 10 pounds and came across this post. Are you sure this will work? Please advice, for I am new at tweaking and changing my diet and am afraid it might not work for me. I’m 18 this year and weigh in at 126 pounds, standing at 5 ft 3.
Just one quick question. I see that certain cereals are mentioned on the “okay” carb list. However, I don’t see skim milk mentioned anywhere. Is it okay to have good ol’ cereal and milk on the days that permit it? I know there’s lots of controversy out there concerning milk, but it doesn’t seem to bother me. What is your advice on this?
Thanks!!!
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...