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In our last post on gaining muscle and losing fat we discussed that while these goals do indeed require different training and nutrition strategies, these strategies are not necessarily mutually exclusive.
Meaning: You CAN lose fat and gain muscle simultaneously provided you use a strategic, timed approach.
Also in that post, I loosely gave mention to several different methods to achieve both goals simultaneously, and in these next few posts I want to take a deeper, more specific look at each.
Today’s method: MEGA Carbohydrate Loading
With this type of carb loading, you will consume 50% of your total daily caloric intake and 95% of your daily carbohydrate intake within 3 hours of beginning your muscle building workout.
By doing this, you provide your body with a massive surge of carbs and calories at the exact time that it is most responsive to suck up all those nutrients and use them for muscle repair and recovery.
NOTE: In order for this to work, you’ve got to be doing INTENSE, high volume workouts.
Go with a macronutrient breakdown of 30% protein, 40% carbohydrates, and 30% fat.
Assuming a 45-minute workout, the Mega Carbohydrate Load starts with your pre/during workout beverage, followed by your post workout beverage, followed by a carbohydrate containing protein shake 1/2 hour later, followed by two whole food meals.
The first whole food meal should be consumed 45 minutes after the carb containing protein shake, and then the second whole food meal another 45 minutes later.
The rest of the meals of the day should be protein + fat + veggies (with minimal carbs).
Also, by doing this the bulk of your calorie and carb intake comes at the most anabolic time of the day, and the rest of the time you are actually in a caloric deficit while limiting insulin and carbohydrate.
Here’s an example:
8:00 am: Low-carb protein shake with added fiber; 2 tablespoons of olive oil
10:30 am: 3 eggs plus 4 whites scrambled with 2 slices of cheese; 4 strips of bacon; 1/2 package of spinach
1:00 pm: Low-carb protein bar; 2 oz of dry roasted nuts
3:00 pm: 8 oz Cheeseburger (no bun, wrapped in lettuce); large salad with very low-calorie dressing
5:00 pm (immediately pre-workout): Quickly digested protein/carb beverage
5:45 pm (immediately post-workout): quickly digested protein/carb beverage
6:15 pm: Protein/Carb shake with Skim Milk
7:00 pm: 2 oz of pasta (dry weight); 4 oz of chicken breast; 2 slices of 12-grain bread; package of broccoli
7:45 pm: 2 oz of pasta (dry weight); 4 oz of chicken breast; 2 slices of 12-grain bread; package of asparagus
10:00 pm: Low-carb protein shake with added fiber; 1 tablespoon of olive oil; 2 cups of green beans; 20 grams of fish oil
NOTE: Do not directly copy my diet as it likely calls for far too many calories for your size and build. Instead, copy the structure and the overlying principles based on your own calorie needs. Also, it is fundamentally important to consume just as many green veggies throughout the day in non-workout meals, as is apparent in my example above.
How’s THAT for free content?
Want Method #2? At least 250 comments and I’ll post the “Anabolic Burst Cycling method” tomorrow!
Talk to you in the comments section!
Joel
P.S. Want to know ANOTHER brand new technique for simultaneous fat loss and muscle gain right now?
Check out the below video from my buddy Kyle explaining one of the NEWEST methods we’re using:
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271 comments - add yours
do you recommend women to follow the same plan?
Sure! Give us more!!!
What if you have to do your workout at 5:00am rather than the evening? Should I still eat the same way as your method, but just reverse the order?
Nice tips–I find that when I’m diligent about the pre- and post- workout diet, loading with protein and some carbs, I really notice the recovery benefits in a lack of soreness and a quicker recovery.
haha hamburger wrapped in lettuce, its like a healthy double down
Would this be more effective to work out in the morning and thus consume all your carbs early in the day.
how much calories do you recommend for a 88 kg with 2-3 kg belly fat for this phase?
really interesting!
Eating meals that often definitely doesn’t fit into my schedule! Some days I work long hours. I have twojobs so I really don’t have much time off work! That is alot of food too!
Looking for eating tips for someone who usually works out around 8:30am. I am fit and have been involved in sport and training a long time. As a 43 yr. old who has monster thighs and is starting to put on weight in the middle, I’m always looking for new ideas.
So u take ur pre workout shake at 5 and immediately start working out hard. Shouldn’t u wait at least 30 minutes to digest it?
Thanks for the diet outline Joel. Thanks for all the great info.
@ Janie Brown:
Hi Janie,
Yes, this diet is for dudes. I am a personal trainer who has worked with many middle-aged women with the same question. And, in fact, I have experienced the same struggle myself!
The first thing that will affect belly weight is overall weight. From what you have described, this doesn’t sound like a problem. Next, carbs–especially beer, pasta, pastries, etc.–and hormones affect belly fat.
Short bursts of stress (caffeine, an intense workout, an all-nighter) will signal the fat-burning mechanism–much like putting your car into overdrive. Yet long-term stress will cause your body to develop visceral fat (in the blood vessels), especially around the middle. You can decrease this by lowering your stress (will be as hard as you make it), and then taking some CLA (conjugated linoleic acid, L-Carnitine, and fibers that help transport lipids, such as guar gum or apple petin)–plus lots of clean water.
The fourth thing that affects belly fat, ironically, is not getting enough healthy fat. I find a good serving of fish body oils really helps with this. I recommend either Nordic Naturals or Carlson–getting an inferior brand will load you with heavy metals and other toxins. If you have blood type A, your body might do better digesting flax or borage seed oil than the fish body oil. Other healthy fats are also good–eggs (with the yolk), olive oil, avocados (unless you excess estrogen) . . .
Another thing is ridding toxins in general, as your fat tissue stores toxins. To do this, the best thing is to fast–it gives your digestive system a break, allowing it to clean up your system. To keep your metabolism somewhat going, try juicing fresh fruits and vegetables, especially leafy greens, for three days (with lots of clean water). Fruits and vegetables are easier for your body to digest than proteins and fats. Note that your metabolism will decrease, meaning that you may want to build it back up (with more protein and low carbs) following your cleanse.
You also may want to get your hormones checked. As we age, have stress, try different diets and workout routines, get deluged by toxins, undergo anything (such as a C-section) that affects blood flow to our ovaries, our hormones can get thrown off a bit. Hormone imbalances actually affect many women–and differently. For example, mine were thrown off by eating too much soy and gaining too much muscle! I had to pair down both.
Finally, many women complain often of that last little “tuft” below the navel, and some minor love handles on the sides. The tuft may be from childbirth. Take heart: I have not known any post-baby woman able to rid this to her satisfaction (without surgery). The best, after addressing the above, is to do exercises that help tone this part, such as lying-down leg lifts (thrusting your heels toward the ceiling), holding your legs, straight, one foot or six inches from the floor, etc.
And, finally, remember that we women do need more body fat than men. Fat helps us survive and maintain the species. For this reason, we can throw off our hormones (leading us into depression and even weight gain) if we lose too much fat (at least 17% is healthy and don’t go below 14%) or increase our metabolisms too much for an extended period. All this stuff about gaining muscle and raising our metabolisms can be fun and can help us lose weight (I’ve practiced and recommended much of it myself and continue learning from this blog and forum), but there also is something to be said for lowering our calories and reducing our metabolisms (40-80 grams of protein per day for women, healthy fats, lots of colorful fruits and vegetables, low calories, moderate muscle) to reduce total oxidation and lessen the effects of aging.
I wish you well!
Janie, it sounds like you are very thin – you didn’t give your height, but I’d like to recommend “Body for Life” by Bill Phillips. I’d buy the real book rather than download or Kindle it. The pictures alone are worth it. 1/2 Price Books usually has it. Since you are strong and work out regularly, this will be easier for you than someone new to the gym. Also, you might not be eating enough! Bill’s plan also has you eating 6 meals a day (who has time for that??) but 3 of them are nutritional shakes that are easy to take & make during the day. Also, just changing your workout every 6 weeks is important, and doing just one day of yoga or pilates (with your other w/o routine)would probably bring amazing results!
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...