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:
Really excellent post, Joel. I definitely agree with putting more calories right around the workout period – seems to really improve nutrient partitioning towards the muscle cells. Seeing lots of people get fantastic results with this method…..
Looking forward to reading more!
Shannon
Man! There’s no way I could even eat HALF that, and lose fat while building muscle. It would all turn to fat on my hips. Maybe someone else wants to try this meal plan strategy?
Do tell more….
Wow Joel I don’t know about that – way too much food right there? And the DBC burger patty – might be too much unhealthy fat, food stabilisers and fillers involved. I don’t see anything wrong with burgers, but as the poster above said its better to prepare your own and know what’s going in. And eating until 10pm is probably not the best idea even with HIIT training, that’s just going to set one back even with some heavy training I reckon but that’s just IMHO.
Hey Joel, how will this diet look like on rest days? Do you take in the same amount of carbs and distribute them evenly throughout the day or limit the carbs on non-training days? Thanks.
So, how does this all fit in with the diet plan?
How does this affect leptin levels, and should this be done with every work-out, or only with the ones done on higher GI/GL days?
What’s the science behind the two meals 45 minutes apart?
Thanks for the info.
3 packages of vegetables a day? I hope you have an industrial strength toilet…
A couple thoughts come to mind wrt your example meal plan: 1) in the evening there it seems like you need to eat very frequently, there being what looks like two dinners, which seems like it could be impractical for some. 2) the two dinners both include pasta but it’s my understanding that carbs that close to bedtime can inhibit hGh production during sleep thus inhibiting muscle growth. Is that not true?
Thanks for the post, very interesting stuff. I like the idea of concentrating daily carb intake around the workout. Looking forward to reading more!
Now were talking! So on non-workout days, just up the protein and veggies, then lower the carbs? I like the strategy because it really boosts your body so you can workout hard then also recover. It is pretty much how I eat on workout days, just less calories.
Like most people Reading this some issues over choice foods. Then there’s the timescale and interval between meals. My main concern is supplementation way over the top and unneccessary. No thermic value whole foods would be a better option, for me anyway.
Very interesting post, Joel. Some cool ideas at work here. Can’t wait to learn more.
Wowsers, that’s a lot of food! I find for myself, even with extremely heavy lifting hard working workouts, that I’m not very hungry straight afterwards. I know it’s good to feed your muscles after a workout, but usually I don’t feel like eating until a couple of hours later. And then I’m super hungry. If I’m not eating immediately after a workout, does this mean I miss my crazy carb window of muscle growth opportunity?
I’d like to see an example for an early morning workout. I assume it would involve a quick liquid protein/carb beverage before and after with some crazy carb loading afterwards. Maybe a bunch of whole wheat toast and a lot of fruit with egg white and vegetable omelet?
I what you’ve suggested in the above post, but I work out in the morning, so how does that change things? Do I just move the pre- and post-workout feeds to the morning, and adjust everything else for the rest of the day?
love the concept – but how would one go about starting to design something similar for themselves ??? I mean if that suits you how do you work out what calories you should be using and then work it into a plan like this
Joel…yer the man
it was a shame we didn’t get to talk more at fasttrack
Hi :), this meal plan is just insane, nobody with a life has time to eat as many times a day. And I’d rather eat a burger once every six months, WITH a bun. That’s just ridiculous.
Interesting concept, timing wise for the intakes. Just read some contradictory article over at ‘conditioningresearch.blogspot” that basically says it doesn’t matter when you consume, as long as you do consume. All interesting stuff.
J,
Interesting template. Look forward to the next layout.
DJ
would this concept apply at all to someone who is attempting to gain lean muscle mass, but not bulk up?
Wow, this is great! please post more!
This is great, but me too, I can’t eat half this…
Zoikes! I don’t think I could cope with that… even by reducing the quantities!! Two mega meals within 45 mins of each other…? That would be hard.
Questions:
1. Aren’t nuts supposed to be eaten raw? I thought roasting them changed their oils into “bad” ones?
2. And for the non-US residents – how big is “package” of frozen veggies?
Thanks! Look forward to the next idea!
I assume this is for high GI days if we’re working the cheat your way thin program? Rather too many calories for a small built woman, but the principle is rather interesting.
How would you structure the meal plan if you train first thing in the morning.
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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...read more