People still think carbs make them fat.

Or sugar.

Or—*sighs*—hormones.

There are scapegoats galore for the real issue: an overconsumption of calories.

That's why, as a whole, I don't mind the repetitive "Calorie deficit! Calorie deficit!" messaging on social media. Most people need to be reminded of what ultimately moves the needle.

But that messaging often lacks a very important Part II: the "how."

That's where meal timing comes in.

I think it's criminally underrated when the goal is fat loss. I recently lost 20+ pounds of fat for a physique show (more on this Sunday), and chalk up much of my success to my meal schedule.

Here's why:

Most people overeat for one of two reasons:

1. They use food as a coping mechanism (a topic for another day)
2. They don't manage their hunger well

And consistent meal times are crucial for keeping your hunger in check. Here's how I broke things up when I was prepping for the show:

Meal 1: 6AM
​Meal 2: 10AM
​Meal 3: 2PM
​Meal 4: 6PM

An important caveat: I didn't have a conniption when I had to deviate from my schedule. I just made every effort to stay within striking distance, so I didn't go more than about ~4 hours with a nutrient-dense, filling meal.

The result?

I didn't suffer more than I needed to, and was far more consistent with my plan.

What to do next:

You obviously don't have to break things up how I did. I chose those times based on my calories, schedule, and goals.

But are you currently giving any thought to when you eat? Or just how much?

Yes, calories are ultimately king. But if eating is an afterthought for you—something I "admitted to" two weeks ago—you'll be too ravenous, too often, and never be consistent.

So yes, get your calories in check.

But don't underrate meal timing: the secret sauce for hunger management.

Sam

P.S. It's worth reiterating that it's NOT a huge deal if you have to deviate from your plan to some degree. I work with tons of people—parents, teachers, nurses, etc.—whose lives get chaotic. The goal is just to stay somewhat consistent—not picture perfect.