Meals And Frequency
A lot of people ask about MasterMeals and if “they have to eat 6 times a day”. As far as I know, I’ve yet to send a hit man over to anyone’s crib to enforce 6 meals per day, so I suppose the answer is no.
Better than that…the answer really is no. : )
Today, I ate only three meals. Granted, that’s rare…but MasterMeals forces your body to take control of your natural appetite mechanism. The natural up and down of calories is what we ‘want’ in a given week, just not in a given meal (like I said, I’ll post an entire blog on MMs, but not at 3:00am, deal?)
Most days I eat 5 meals. Some I eat 6; training hard I’ll eat 6-7. Other days I’ll eat only 3-4, but never under 3.
Monday, October 24th
- My MasterMeal Plan
- Morning cup of coffee
- MM1: Spicy Beef and Rice
- MM2: Mushroom Chicken and Rice
- MM3: The Grape Nuts Protein Trick
- (Most of my recipes can be found here).
More tomorrow…or today, depending on your frame of reference…oh, and my workouts crank up tomorrow, so be prepared for some more goodies. {10}
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Comments (20)
Jordan said:
Yeah, I totally get what you’re saying. Smaller meals help, but they’re not always the most conveniant. It’s just sort of a metabolic boost, but if you’re still losing fat then you don’t necessarily need it.
I thought I’d bring something to your attention. You say that we can use the TypeKey services to log in, but when I attempted this the TypeKey site said your site wasn’t signed up for that feature. Has it not been implemented yet?
Posted on Oct 25, 2005 11:37 AM
Jon Benson said:
Jordan; true. Whatever works, works…the question is how long will it work and how much muscle can you add in the process. I know people who can do three meals just fine, but most thrive on 4-6, espeically if bodybuilding.
Thanks for the TypeKey mention…I’m looking into it. New blog, new quirks!
Posted on Oct 25, 2005 11:45 AM
Patricia said:
Here, here…I agree that eating smaller meals thru out the day helps to keep the furnace burning!! I changed my lifestyle 2 years ago at age 40 and 337 lbs and have lost (never to find again) a total of 180 lbs (no surgery) by eating this way. I always make sure my first meal of the day is inserted within a 1/2 hour of getting out of bed (the first 1/2 hr is spent on the treadmill). I never ate breakfast before and now know how important it is to getting that motor up and running.
Would love to hear your ideas on pre & post workout nutrition as I now am addicted to weight lifting and know that I could use some help on choosing the best things to be eating before and after my workouts ;-)
Posted on Oct 25, 2005 12:03 PM
jonbenson.com said:
Ah, there, much better.
TypeKey authentication is now working.
Cool.
Ray—webmaster.
Posted on Oct 25, 2005 12:09 PM
Jon Benson said:
Patricia; YOU ROCK! That’s great to hear! I’ll be covering pre/post workout nutrition in later blogs, so stick around. Great to have you. Jon
Posted on Oct 25, 2005 12:18 PM
anna said:
hello
I wrote yesterday but i don’t see my blog for some reason.
When is a good time to eat after workouts.
Right after or should i wait an hour?
by the way this blogging is great and very helpfull
thanks for all the advice
anna
Posted on Oct 25, 2005 03:04 PM
Jon Benson said:
Anna; wrong day…check the “Cheap Tricks” entry… : )
Posted on Oct 25, 2005 03:26 PM
Paul said:
Hi Jon, You mentioned that you had a knee injury and that you gained 25 pounds of fat. I was wondering why you gained this weight. Lack of exercise, depression, junk food ? I have had two knee surgeries in the past 12 years. (lots of running) Prior to the surgeries I would get depressed because I couldn’t work out and then get a bad attidude then the weight would start to build. My question is a bit off topic. Just wondering what happend to you?
Paul
Posted on Oct 25, 2005 06:42 PM
Julia said:
I eat every 3hours. After my good workout, it seems that I have to eat every 1hour because I’m hungry. Then after 3hours, my stomach settle down. Should I NOT eat or EAT and listen to my stomach. HELP!!
Posted on Oct 25, 2005 06:47 PM
Jon Benson said:
Paul; All three and then some. I detail this (perahaps not wise for book sales, but what the hell) in Fit Over 40, chapter 5 to be precise. It’s a long story, but the short end of it is that’s it’s my responsibility, injuries or not, and I’m choosing to view it as something I attracted into my life. Hence, I rooted out ‘why’ and ‘how’ I attracted it and here we are.
I also wanted to be candid with people. The vast majority of guys like us that you see in the magazines do ‘not’ look that way year-round. I looked pretty good for a former obese guy year-round, but never ‘ripped’. Since gaining just a fraction of that fat back, I’m now committed to the goal of single-digit bodyfat for all of 2006 (or as soon as I hit it between now and 2006.) So, you’re seeing the best and the worst.
Forbes Magazine called me an “exhibitionist extraordinaire”, so why let them down? : ) Thanks for reading.
Posted on Oct 25, 2005 07:43 PM
Jon Benson said:
Julia; EAT! Just eat the right things for your body. Over the course of our blogging and perhaps with some help, you can determine that. Funny you should ask…Wednesday’s blog is on this whole “MasterMeals” concept of mine that everyone on M-Power follows. It works on that very principle…listen to your body’s hunger needs. There’s more to it of course, but yeah…you’re on the right track assuming you’re eating enough per meal to begin with.
Posted on Oct 25, 2005 07:46 PM
Luke said:
Hi Jon and others,
I’d like to share a quick and easy meal that I eat when strained for time…and that I really enjoy. It’s simple…oatmeal, natural peanut butter, and a scoop of protein powder. Protein, carbs, and good fats, mix with water, microwave, and there you have it! Hope someone finds this useful. By the way Jon, I’m on week 14 of MPower and it seems to get better every session. On a side note, I’m moving (back) to Dallas in a few months, I “challenge” you to a workout sometime!
Posted on Oct 26, 2005 03:06 PM
Jon Benson said:
Hi Luke!
I’m up for the challenge, bro…what brings you to Big D?
That’s one of my favs, too…except I use Almond Butter. Many people are allergic to peanuts and don’t know it. Great stuff though for those who can eat it.
Thanks for the kind words about M-Power…great to hear another success story. We’ll talk about that workout when you get here. : )
Posted on Oct 26, 2005 03:49 PM
Luke said:
Hey Jon,
Well to make a long story very short, I’m currently in the military but will be seperating from active duty in early April, so I will be moving back to Dallas (my hometown). In one of the MPower sessions you discussed taking a “vacation” based around working out with a fitness star or bodybuilder…so I figured I’d give it a shot with my coach! Looking forward to the weeks ahead…
Posted on Oct 26, 2005 04:56 PM
Jon Benson said:
Ah, Luke…I love a client who applies, not just listens! Thanks man…and I bet the results are speaking for themselves. Without a doubt, my M-Power clients who report the most massive life and body changes are the ones that take the audios and the training equally seriously, and who ‘personalize’ as you have. Good to have you back in Dallas…what part, btw?
Posted on Oct 26, 2005 05:14 PM
Phil Rutherford said:
Luke,
What percentages of each? Sounds delicious.
Posted on Oct 26, 2005 08:32 PM
Luke said:
Phil: It really is a delicious meal! I guess the first part to your question is to determine your calorie needs and macronutrient needs. I’m on a higher fat, higher protein, and lower carb diet currently to really zap the body fat. So personally, I go with 1 scoop of protein (120cal), 1/2 cup of oats (150 cal), and 1 1/2 tbsps of PB for around 420 - 450 calories. If you’re going higher carbs, then you can up the oatmeal and cut the PB, etc. Give it a try!
Jon: Born in Dallas and I grew up and went to high school in Irving (MacArthur). I’ll be moving to the Las Colinas area initially, but my plan is to get to the Uptown/Knox-Henderson area once I get going. And btw, don’t get me started on the Cowboys last weekend! I live up in Seattle and after the debacle, it’s not easy being a Cowboy fan here:)
Posted on Oct 26, 2005 09:28 PM
Jon Benson said:
Luke-
Well, you’ll be right down the street at Knox/Henderson. I’m in Uptown. Oh, my…da Boyz…da Pain..2 freakin minutes and we go from first to LAST place. That must be a record of some sort.
Posted on Oct 27, 2005 02:41 AM
ed said:
just found this site, so how do I get Started ?
Posted on Oct 27, 2005 07:06 AM
Jon Benson said:
To Ed:
Start from day 1…read all the sidebar stuff (the challenge, the rules, etc.) to find out the purpose. This is not a set program; this is a diary of my (and others) journey to 10 in 10, although you can dig through this blog and find a ton of info to put you on the path. Also, my team can help you…although (again) this is not a blog that is built to sell stuff.
On that note: a word about what 10 is ‘really’ about (no, ‘really’). I make my living doing internet marketing of my own fitness products, It’s 1,742,866.23 times easier (I took out a calculator) to write copy, blast a huge list, and watch sales roll in. Granted, those lists took time, trust and truly great products to build and keep, and I take care of my list and customers like there’s no tomorrow. The products are the very best (sorry, just a fact…call me arrogant, but I’d prefer you just call me…heh) and the service is top-flight.
Had a guy write me a nice note saying, “I know you don’t have hard copies of your e-books, but I don’t have a computer! I’m borrowing one from the school library.” So, I went down to Kinko’s and copied it all off for him. We get request for hard copies all the time, but it’s not out of ‘need’, but preference. That we cannot cover (yet…hard copies of Fit Over 40 are on the way), but ‘need’ is a different story. This man needed the info for health reasons. He was also very fair about our time, which goes a LONG way with me. “Whatever this costs, charge me.” So I billed him one HUNDRED MILLION DOLLARS. (I just love that first Austin Powers film.) Nah…we were very cool about it.
Turns to find out he was some former head of marketing and wrote this really awesome letter about service. Hell, it was just an email and a trip to Kinko’s…and, yeah, to the post office. Point being, the guy needed it.
10 in 10 is about what people ‘need’. The nifty “seconds” (building a loyal following, the occasional sale of this, that or the other) is just that: second. I already have those bases covered…but you WILL be hit on eventually. Ha, ha HA!!!! (sorry) Actually, most of you are clients, so there.
10 is about sharing info, being ‘raw’, being real, being accountable, and building loyalty as a nice side-effect.
But Wait…There’s More!
There’s about 25 guys I trust in this industry; the rest get the Bill the Cat flogging. Tom Venuto, Christian Finn, Jeremy Likeness, Clark Bartram, Will Brink, and others (people left out are not off the list, but I’m in a bit of a rush) all are the real deal, despite the ‘slick’ marketing behind some of the campaigns. That stuff just works. I didn’t care for it when I started, as I came from a design background. I wanted minimal copy and cool graphics…but NO! Doesn’t work. Novel-like copy works. It’s been tested and re-tested. Go figure. I wouldn’t read it, but then again, I bought Tom’s book. Tom is not only my business partner, but he’s my role model for success in many fields of endeavor. If I could ever get him to take a compliment, I’d frame it.
The point is this: my blog takes gobs of time, and it’s an absolute pleasure to do. Now, as I say in the home page and “The Rules”, I’ll occasionally email you with something I think is cool. Also (this idea came to me last night), this is great material for a future book on how ‘real world folks’ discarded 10 in 10 (an afterthought…but a good one.) Any takers?? : )
Still, the purpose is really getting good info out in a fun way (blogging). In so doing, I know I’m building trust the old-fashioned way — earning it. Remember that commercial? God knows why I do…
I’m in a ranting mood today, and I’m a happy guy. Geez, must be this coconut oil-induced energy.
Posted on Oct 27, 2005 11:45 AM
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