Charles, lower insulin is definitely good for losing weight and many other things too. For weight loss being aided by lower insulin levels, I’d think the fewer meals the better. For weight-training, I’m not sure. I know that after longer fasts - those of some days in length, anyway - the body increases the amount of growth hormone.
Dr. Fung mentions growth hormone increasing by 1250% after 26 days of fasting - though this was only one person being studied. Fung mentions another study where the average was a 400% increase in growth hormone in response to a five day fast.
I found this:
https://www.jci.org/articles/view/113450
On the ‘Control’ day, the meals (The 'M’s on the chart) pretty much damp down growth hormone secretion. There’s much more secretion on fasting days, though it remains quite pulsatile. Most people have a notable increase of growth hormone during the morning.