Eating Strategy #1: Triple Double
Fun fact: In basketball, a triple-double is at least 10 points, 10 rebounds and 10 assists (or 10 blocks, 10 steals, etc).
If you’re already used to eating 3 meals per day, then I recommend starting here as it’ll be the simplest to follow and track calories for since you’re already doing it.
Who would benefit:
- People with consistent schedules
- People who like eating equal amounts throughout the day
- People who enjoy routine
Keep in mind, even if you’re not used to eating 3 meals per day already, you can still try it and see if it works for you. If you don’t enjoy it or can’t stick with it, you can move on and try the next eating strategy. It’s always gonna fall back to doing what’s easiest for you and helps you stay in a consistent calorie deficit
How To Use The Triple Double Meals Strategy:
Look at your schedule and pick three times throughout the day that’s most realistic for you to eat 3 meals.
For most of our clients, it’s breakfast before work, lunch during work, and dinner when you get home from work.
You can also include 1-2 snacks if you’d like, but try to limit it to 1-2.
The more snacks you have, the smaller your meals will have to be as you’re dividing up your calorie between all of these meals and snacks. That’s something you’ll wanna probably want to avoid when you’re eating in a calorie deficit.
Examples from our homies Tim & Tina:
Tim: 2300 Calories & 130g of Protein Minimum | 3 meals & 2 Snacks
- Breakfast (6 am): 400 Calories & 20g Protein
- Lunch (11 am): 550 Calories & 25g Protein
- Snack (2:30pm): 250 Calories & 15g Protein
- Dinner (5 pm): 800 Calories & 55g Protein
- Snack (8 pm): 300 Calories & 15g Protein
Totals: 2300 Calories & 140g Protein
Tina: 1750 Calories & 110g of Protein Minimum | 3 meals & 1 Snack
- Breakfast (8 am) – 500 Calories & 30g Protein
- Lunch (1 pm) – 400 Calories & 20g Protein
- Snack (4 pm) – 200 Calories & 20g Protein
- Dinner (8 pm) – 650 Calories & 50g Protein
Total: 1800 Calories & 120g Protein