Prince, i'm familiar w/ the Planet Muscle where Jeff Everson mentions Cory never ate more than 3 meals, and I do believe he was being honest. The problem is she was also on a host of drugs to help her out with her physique. BUT, even though this may be true, I don't believe 5-6 or as some do 7-8 meals is necessary at all.
For startes, several meals a day DOES work, thousands have gotten ripped on it, and build muscle. But it doesnt mean it is optimal or the best way. Consider that 6 meals a day started becoming popular with the invention of the MRP (Met-RX was the original), since eating 6 meals a day is pretty near impossible if one has a life, buy their supplements and you can get in the 6 meals you need to reach your goals.
Research on several small meals also comes mainly from research with diabetics, who are given a HIGH CARB DIET. Why Diabetics would be given a diet that is actually CAUSING their problem is beyond me, but several small meals higher in carbs stabilizes blood sugar much better than bigger carb meals b/c the insulin response is determined not only by the Glycemic Index but also the quantity of carbs consumed (as well as protein and fat in a meal, which makes a huge difference, which is why the glycemic index is speculation at best). But if your goal is to get leaner OR put on muscle (or if you want to be healthy), eating carbs all day is NOT optimal.
Then their is more speculation as to the maximum amount of protein one can utilize in a meal. I've heard anywhere from 30g per meal up to 80g per meal, but studies have NOT been done so this is all just bogus from peoples imagination. I CAN tell you there is research supporting a "Protein Pulse", where elderly people got 80% of their protein intake in a single meal, and had better protein synthesis and nitrogen retention than a group eating the same amount of protein in a spread pattern, but more research needs to be done.
Serge Nubret (one of the greatest physiques of all time) worked out in the evening and ate one huge meal for the day after his workout. Of course he was well juiced as well, but it certainly worked for him. Is this optimal, probably not. This is b/c during fasting, there are 3 distinct phases. Phase I and II allow for adaptions where protein remains protected, fat utilization increases up to 90% of energy, and enzymes become upregulated to utilize what protein does become ingested. At 18 hours of fasting/starving, we enter phase III where protein muscle protein breakdown increases dramatically, and fat utilization drops.
Another arguement is several small meals raises metabolism. Lyle McDonald referenced research comparing 4 or 6 meals at equal calories, and fat loss is equal as long as the diet composition is the same. 4 meals raises metabolic rate less often but more and 6 meals raises it more often but less. The body doesnt shut down its metabolism after a couple hours after not eating, nor does it "EAT UP MUSCLE", if protein isn't eaten every 2-3 hours. Evolutionarily, this would make NO sense as muscle is one of our most precious resources, and humans went through times when food was scarce. Our bodies have the ability for unlimited fat storage b/c its our primary fuel source and if we are eating right its what we are meant to burn when no food is present.
Allright, I gotta stop typing, gotta hit the gym and my hands are tired. Hope this helps.
