Eat at least 4 times a day...

Every fitness article on nutrition will tell you to eat multiple times a day, anywhere from 3-7 every 2-4 hours. In my experience you need to eat at least 4 meals a day, anything less than that and you will get sub-par results. A meal consists of some Animal protein, Greens and smart fats (find a list below). Most people are awake for over 12 hours a day so eating every 4 hours should be no hardship. For best results you should eat 6 times a day, most will have to work up to being able to eat 6 times a day and thats fine, but I have found with both myself and my clients this gives best results.