I agree that for practical purposes how you eat within 24 hours appears not very important but your ”efficency” claim, assuming we are talking about MPS or bodys ability to preserve muscle mass, is NOT supported by studies. Studies are hinting at higher frequency is better in that regard.

Breakfast: Coffee protein powder blended with ice and banana

Lunch: Rice protein and veg

Dinner: whatever wife makes

If hungry then drink water. Then a coffee. Then Metamucil. Then if starving protein.


I adjust this depending on how hard I wanna cut. Remove the banana in morning. Cut lunch smaller and only lean proteins. Never had to change dinner. I've cut a lot off weight doing this and also maintained by adding little things (oats in my shake etc).

With a large deficit (such as yours) and without a stimulus such as resistance training and adequat protein all bets are off. Studies have shown large muscle loss in these scenarios.

You are right however that most of the loss is easy to avoid (i.e resistance train and eat protein).

2-3 lbs a week is not a crazy deficit. People have lost way more than that during extreme times


Also i eat a ton of protein in my 1 meal and work out hard