smaller more frequent meals?

[CHICAG0STYLE]

everywhere i look ppl seem to recommend eating 5-6 smaller meals a day to boost metabolism. can somebody give me a few examples of good smaller meals to eat and about how many calories should these smaller meals should be? im 5'8 208lbs. and of course im lookin to get lean and retain my muslce.

 

[Robyne Arrow]

Just an example

For starts I would first determine what type of eating regimen and caloric intake you'd want to follow.

If you wanted to follow a 40-40-20 rule (40% carbs, 40% protein, 20% fat) with 2000 daily calories as an example you would take your caloric intake and multiply it by each of the figures; 40%. 40%. 20%. This would give you 800 calories in carbs, 800 calories in protein, and approximately 400 calories in fat. Then divide this by 5 giving you

160 calories in carbs per meal or 40 grams of carbs
160 calories in protein per meal or 40 grams of protein
80 calories in fat or approx 9 grams of fat per meal

If you wanted snacks take out 1 of the main meals:

160 calories in carbs (40 grams of carbs)
160 calories in protein (40 grams of proteins)
80 calories in fat (9 grams of fat)

and divide them each by two giving you the information needed for each of the 2 snacks;

80 calories in carbs (20 grams of carbs) 10-15 crackers
80 calories in protein (20 grams of protein) 1/2 can of tuna
40 calories in fat (4.5 grams of fat) 1 T of lite mayo

This is only an example of how to break your meals down into 5-6 meals per day. I would not follow the 40-40-20 rule personally as this is too much protein for me in one sitting. Just an example!!!!!!!!!

 

[BigDyl]

I'd add more fat.