Building Muscle and Losing Fat At The Same Time

Building muscle losing fat simultaneously seems like an impossibility, Right?

- New diet formula shows you how.

Building muscle losing fat is what all gym goers want to achieve but, most find it difficult and think that there must be something wrong with their routine.

While having a really good workout routine is important to achieve the ultimate chiseled physique, diet is a very critical.

Here is a easy and simple formula that you can use that will help you lose fat while building muscle.

Realistically you will want to progress every week but, for the purpose of this article, this is a good starting point.

I typically coach clients for 12 weeks to help them reach their desired goal.

This is the same formula I used during my transformation last year.

It’s very important to hit this goal everyday. You can choose to eat 3 large meals or 5 smaller ones just as long as you hit your macros, that’s all that matters.

NOTE: Only Consume 55 grams of carbs after your workout (between 2–6 p.m.). Do this for 10 days straight. On your 10th day after your workout you’ll be able to eat anything you want for 4–6 hours. I mean your favorite meal, dessert, whatever. As much carbs as possible.

After you have your huge cheat day, go back to eating 55 grams of carbs a day post workout only (between 2–6 p.m.). This time you’ll get to choose to cheat again after the 5th or 7th day, not the 10th.

Why so many carbs on the 10th day?

After you’ve been depleting your glycogen stores (Only 55 grams of carbs) within your muscles for 10 days, you’re body will be craving carbohydrates so that your muscles fill back up with glucose and not go to your fat stores.

It will virtually be impossible to store all those carbs on your cheat day as fat. One day of feasting is not going to result in fat gain but rather fill your muscles back up with glucose.

The other reason for consuming carbohydrates after a workout is that the body responds to insulin spikes. Insulin is the most powerful response that the body needs in order to build muscle.

Carbohydrates spike insulin levels in the body. It would not be wise to spike insulin early on in the day when cortisol levels are high because doing so leads to fat gain.

Why 2–6 p.m. is the best time to workout?

Working out in the mornings don’t work as well because the body has been in a sleep state and body temperature is typically low (Circadian Rhythms) and it needs time to move around and get the joints/muscles moving before lifting. A lot of coaches train professional athletes between these times for optimal performance.

Another important reason that these times are best is due to the coritsol levels in the body (mentioned above). Cortisol begins to decline towards the late afternoon/evening. When taking in carbohydrates you want cortisol to be low so that’s why working out between 2–6 is critical.

What if you can’t workout in the afternoon/evening?

If you can’t workout between 2–6 p.m. but can only do it in the morning, consume a light protein afterwards and wait until the afternoon to consume your carbohydrates.

Here is a breakdown of meals in a typical food cycle for building muscle and losing fat below:

  1. Morning — Protein/Fat’s
  2. Lunch time — Protein/Fats
  3. Post Workout — Protein/Carbs (55 grams only)
  4. Second Post Meal — Protein/Fats
  5. Before Bed — Protein/Fat

Try to get as close to this as possible

Total calories start off with is your body-weight x 10=?

Example: If you are 200 pounds that would equal 2,000 calories a day, roughly depending on your height and age.

You’ll consume 10% of carbs, 45% protein and 45% fat.

Protein will be about, your body-weight x 1=? Carbohydrates will be at 55 grams Fats will be between 100–120 grams

What kind of Protein?

-Chicken -Steak -Eggs -Greek Yogurt -Turkey (ground or patties) -Bison -Fish -Etc.

Carbohydrates Sources?

-White Rice -Potatoes (White, Red, Sweet Potato) -Pasta -Oats

Fats

-MCT oil or coconut oil -Mixed Nuts -Nut Butters (peanut or almond butter -Grass Fed Butters when cooking -Olive Oils when cooking -Avocado -Red Meats (Eat in morning or Night)

I use “My Fitness Pal” on my iPhone to track calories and macros. Works great!

Supplements you will need:

1. Your Intra workout drink should consist of 10 grams of BCAA’s and 5 grams of creatine. This will help aid in muscle recovery and soreness. After your workout consume another 10 grams of BCAA’s.

2. Protein Powder for Shake mixed with 5 grams of Leucine. (Consume 1 hour after training)

3. An hour after your protein shake will be your first post meal consisting of protein and 30 grams of carbs only. Not fat.

4. In the morning and evening consume fish oils.

If you’re a skinny guy looking to gain mass, here is a formula that you can use that is guaranteed to help you get BIGGER and build muscle with minimal fat!

Here is a breakdown of meals in a typical food cycle for building muscle mass fast below:

Morning — Protein/Fat’s Lunch time — Protein/Carbs Post Workout — Protein/Carbs (Big Meal) Second Post Meal — Protein/Carbs Before Bed — Protein Fat

Total calories for the first week will be your body-weight x 19=?

Example: If you are 150 pounds that would equal 2850, roughly depending on your height and age.

You’ll consume 45% of carbs, 25% protein and 30% fat.

Protein will always be 1 gram per pound of body-weight a day no matter what body part you train.

What kind of protein?

-Chicken -Steak -Eggs -Greek Yogurt -Turkey (ground or patties) -Bison -Fish -Etc.

When it comes to carbs they will be different depending on weather you train upper or lower body.

Carbohydrate Sources? (Very Important to Weight Gain)

-White Rice -Potatoes (White, Red, Sweet Potato) -Pasta -Cereal (Preferably ones made with rice like chexs, lucky charms, Fruity Pebbles) -Oats

When you train upper body you’ll consume your body weight x 2 on carbs in grams. When you train lower body you’ll consume your body weight x 3 on carbs in grams.

For Example: If you weighed 200lbs you’ll take that and multiply by 2 (upper body workout days) which equals 400 grams of carbs. On Lower body workout days you take your body weight (200lbs) and multiply by 3 which equals 600 grams of carbs

Fats

-MCT oil or coconut oil -Mixed Nuts -Nut Butters (peanut or almond butter -Grass Fed Butters when cooking -Olive Oils when cooking -Avocado -Red Meats (Eat in morning or Night)

Supplements you will need:

1. You’ll need to consume a carbohydrate drink before and mid way through your workout. I recommend something like Allmax Carbion, Virago, etc.

2. In your Intra carb drink (Allmax Carbion) put 10 grams of BCAA’s and 5 grams of creatine. This will help aid in muscle recovery and soreness. After your workout consume another 10 grams of BCAA’s with another drink of your choice, preferably carb drink.

3. Protein Powder for Shake mixed with 5 grams of Leucine. (Consume 1 hour after training)

4. An hour after your protein shake will be your first BIG meal consisting of carbs and protein only. Not fat.

5. In the morning and evening consume fish oils.

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