-Diablo's Notizen, 14 Aug 19

Haha, meaty digited it. 

It was good! I wouldn't have finished it if I hadn't counted the calories already. Soooo filling. 

It's one but it's two servings. The pancake was almost hanging off a large dinner plate hence the 700+ calories. Plus I don't OMAD or 3MAD. Snack all day lol 

I had a quest bar right beforehand. Combined 30 grams of fiber and 70 grams of protein must be the reason. 

Multiple protein feedings a day is supposed to be superior for muscle building. Since protein only stays in the bloodstream for so long, the more often you raise muscle protein synthesis the better. Of course, more than 4 has diminishing returns. I think Aragon suggest 4 spread out evenly. 

That is one reason I quit IF on most days unless I have a very large meal planned like on vacation. I eat as soon as I get up now. Some fruit and a protein bar usually. 

I think the reason 4 meals is good enough is that each of those meals will be larger than if you broke it up into 6+ raising insulin for longer so the end result will be the same, given the same amount of calories. 

https://weightology.net/insulin-an-undeserved-bad-reputation/ 

The first infographic on that page for example. Those insulin spikes may be more numerous with more meals but each will come down fast so the time where insulin is low will be equal. 

You can change that with a surplus of course. Which is why it's a good idea to be in one when trying to gain muscle if you want to be optimal. But too large of one causes more fat gain than muscle gain. It's a fun game we play.  

Nigh-Nights 

are you trying to gain muscle?  

Yes, I will take all the muscle that I can have naturally unless it makes me look like this beast kid, Chris. That's yucky. And I'm down to a 34.5 inch waist after breakfast! Woohoo, exactly 50%.  

Oh man, that looks bomb!