This thread is all over the place with everybody arguing like a handful or more of issues.
Most of the studies show there are no differences between 2-4-6 meals per day when calories and macros are the same. However, there are a few things i'd point out. 1) If using insulin, you would probably want more than a 1-2 meals per day. 2) When your caloric demands are 3-5000 calories per day or more, good luck trying to get that amount in 1-2 meals, especially protein. Martin Bekhan used to do it years back and he looked great for a natty guy, as did many others, but there is a catch to this as well that many people dismiss, and one that Lyle McDonald always brings up. Research shows that small meals still take most of the day to digest and absorb. The larger the meal, the longer it takes to digest and absorb, but it will do the job. However, if you are slamming super large amou t of calories (protein especially) between 1-2 meals, by time it gets done digesting, there is really not that much of a difference in the fasting part compared to an approach of 4-6 smaller meals. If a smaller meal is still taking 8+ hours to absorb, then a MUCH larger one will take even longer, thus it's not really much of a fast if any by time it finally gets absorbed. I'm not a hater on 1-2 meals vs 4-7 meals per day, do what works, they are fairly much the same, give or take a small amount of differences and given enough time. However, if my caloric needs were high, and i was trying to put on more muscle, i'd much rather break down 4-6000 calories into 4-6 meals than 1-2 meals. I'm speaking in relation to a bodybuilder wanting to gain size, not somebody just wanting to look good.
Many studies on sleep show that below 6-7 hours per night for extended periods really do a number on health...appetite, digestion, performance, health, immune system, etc. This is not going to be an exact number, some people can get away with a little less and some need a little more. A night here and there isn't going to matter, but long-term is probably not good. You can 'get by' and still meet goals, but it's probably not setting yourself in an optimal environment. AAS and PED's will help, but there are too many accounts of guys who get a good night in after not sleeping well and their digestion, performance, recovery and clarity etc instantly improves. If i had my way, i'd shoot for 7-9 hours and not 4-6 and just get by....does that happen for me all the time, nope. However, I always feel so much better with a little more.