: Eating 7-8 meals for build muscle but loose fat. How? I am trying to loose my belly fat, around my waist and i came across Kris's 12 week program, I eat like 5-6 meals a day. But i don't get the science of eating so much,

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The question you should ask yourself is not 'how?' but 'why?'

The 'science of eating so much', as you put it, is non-existing. Whatever you put into your body will be digested and used as your body sees fit. Everything your body can't use right away, will be 'queued' and used later on. So it doesn't matter if you eat 8 fistfuls of food each day or if you have on huge meal every evening.

This is supported by many people losing weight (or building muscle) using an intermitten fasting (IF) diet. During an IF-diet you're basically fasting 16 hours and only eat during an 8-hour window. So ask yourself, if your body could only use up so much during 8 hours, how do these people reach their goals? They do, because meal timing doesn't matter.

So back to the question you should ask yourself: Why would I want to eat 6-8 meals a day?
Well, it depends mostly on lifestyle. If you like eating 6-8 meals a day, by all means, go ahead. If you want to eat 3, 4 or 5 meals a day, that's also cool. The takeaway point here is to make it work for you. While 6-8 meals the size of a fist might work for Kris Gethin, it might not work for you. So find what works and stick to it, because the only diet that works is the on that you can pull through.

On to meal preparation: The portion size should be more obvious to you once you adjust the meal frequency to what you're used to, so I'll not go into that as much. Considering you're eating 'whole lots' of chicken meat every meal, there are some alternatives you could use. Some foods I wouldn't want to miss on a diet:

High protein: Chicken, poultry, fish
Complex carbs: Brown rice, whole-grain pasta, sweet potatoes
Healthy fats: Almonds, nuts, vegetable oils, fish (again)

Of course you can always add vegetables like carrots, broccoli, tomatoes, cucumbers and also fruit in reasonable amounts.

Some last words on the workout. A 5-day-split is suboptimal for most people, as you're training each muscle group only once per week. For that to be effective, you'd have to have a very high-intensity only a few people can keep up. I'd rather to 2-3 full body workouts per week and add in some cardio, but that's just me. In the end it has to (again) work for you. Just wanted to mention it.