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Timing Your Meals - Chris Garrett Fitness | Dream-2-Reality | Team D2R

Timing Your Meals

One of the most important lessons we learned as we went through our transformations was the importance of properly timing our meals.  I now eat over 3,000 calories per day!  That’s enough to make almost anyone gain body fat, right?  Well, not if done properly.  We learned during Power 90 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!  Now that my body has adjusted to well-timed meals, I can give it a lot more fuel (super clean, of course) and it just uses it all up for energy without storing it as fat!

So how does this look, practically?  We make sure that we never go more than 3 hours without getting some sort of fuel (either a meal or a snack with protein).  Our daily routine looks something like this:

7am = Breakfast

9:30am = Snack

12pm = Lunch

2:30pm = Snack

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 Power 90 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 (also known as starvation mode).  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, 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!  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!

 

13 comments
Kt Havoc
Kt Havoc

Hi Chris/Tekoa - my fat loss seems to have stopped (after doing well since June 11). I eat lots of regular small meals, at pretty much fat shredder levels, around 1200 cal per day including shakeology. What needs to change? Thanks in advance, Ktx

Leo
Leo

Sorry Chris! Haha that was a typo! I meant to ask if it was okay to have it 30 minutes before I go to bed. I ask because many people have their evening shake around 8 and then sleep at 10 but I sleep at 8 and have it at 7:30

Leo
Leo

Hey Chris there's nothing wrong with having my casein shake 5 half hour before I sleep right?

Lina
Lina

Hello, I am thinking of using your 1800 calorie diet for my phase I (it looks very easy to follow). I'm wondering when you had time to space out your recovery drink and breakfast if you worked out early? Did you essentially have 2 shakes for breakfast (recovery & shakology).

Andrew
Andrew

Welcome, yeah both of your alls results are phenomenal :D..I added you on facebook too :)

Coach Chris
Coach Chris

Thanks Andrew. We have a lot of passion to help others achieve the same kind of results we have.

Andrew
Andrew

You guys are probably the most advice-giving coaches I've actually expierienced, I love all the things your doing to help people achieve their goals :D....Appreciate it!

Coach Tekoa
Coach Tekoa

I would workout on an empty stomach unless I felt weak. I would have something light (like half my shake) before working out if I felt weak. You will want to be careful not to eat very much right before working out or you will get cramps.

Joy
Joy

Tekoa, just a quick question....... did you all typically do your workouts before or after breakfast. I've heard arguments that support both theories, and I'm just curious what you all did. Thanks

Coach Chris
Coach Chris

sounds like it is time to increase your calories a bit. I would try adding 200 - 300 calories. How much do you have left to lose?

Coach Chris
Coach Chris

HAHA no problem :) Yes it is ok to have it 30 minutes before.

Coach Chris
Coach Chris

The point of the casein at night is to help prevent your body going into a "starvation mode" while you sleep and have a continuous supply of protein feeding your muscles. It won't hurt you to have it that long before you sleep but you might benefit more if it is closer to your bedtime

Coach Chris
Coach Chris

Yes I would have the recovery drink immediately following the workout and the Shakeology 45 minutes later