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Gain Muscle and Lose Fat – Super Method #1

Posted by Joel Marion

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
« Older Comments
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Joel Marion
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Originally Posted By Misschiff
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?

Hi Misschif,

Keep in mind I’m 6’4″, weigh 240 lbs, and need 4000+ calories just to maintain my weight.

You should strive to follow the structure, not the calorie intake…adjust quanties to your individual needs.

As for how many calories to eat on these days, go with 15 x lean body mass (total weight – fat weight).

And feel free to cook your own burgers if you’d prefer as well!

All the best,

Joel

Joel Marion
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Originally Posted By Mel
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.

I cleared up the myths around late night eating here:

http://bodytransformationinsider.com/access/late-night-eating/

Joel Marion
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Originally Posted By Mel
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.

A low carb approach at 12 x LBM in calories seems to work best!

Joel Marion
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Originally Posted By Leah
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.

I assume you are talking about Cheat Your Way Thin.

Cheat Your Way Thin is a fat loss program. It is not a gain muscle/lose fat program.

If your main goal is to lose fat, and quickly, Cheat Your Way Thin is designed for that.

Gaining muscle and lose fat simultaneously is a somewhat slow process because of the calorie cycling, etc.

Joel

Joel Marion
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Originally Posted By Frank
3 packages of vegetables a day? I hope you have an industrial strength toilet…

If you’re not consuming 8-10 servings of vegetables per day, you need to start :)

Joel Marion
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Originally Posted By Mark
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!

I go to bed around midnight, so there are no carbs coming close to bedtime.

And the issue with carbs at bedtime is not HGH, it’s carb tolerance and insulin.

Check out the “Late Night Eating” post I linked to above.

Joel

Joel Marion
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Originally Posted By ChrisIf I’m not eating immediately after a workout, does this mean I miss my crazy carb window of muscle growth opportunity?

The simple answer: yes.

Joel Marion
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Originally Posted By Dave
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?

For a morning workout simply move all the carb containing meals to the morning.

Joel

Joel Marion
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Originally Posted By Andrew
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

Go with 15 x LBM on workout days and 12 x LBM on non workout days.

Joel

Joel Marion
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Originally Posted By Jacqueline
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.

Sorry!

But I do work with extremely busy execs and they all eat 7-10 times a day.

Just need to rely on portable foods…it’s really not that difficult with planning.

Joel Marion
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Originally Posted By stef
would this concept apply at all to someone who is attempting to gain lean muscle mass, but not bulk up?

Yes, would work incredibly well for that purpose.

Joel

Joel Marion
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Originally Posted By Andrew
This is great, but me too, I can’t eat half this…

Don’t! :)

As mentioned, use the structure, not the calorie/food intake.

Joel

Joel Marion
Reply  |  Quote

Originally Posted By Liese
Zoikes! I don’t think I could cope with thatâ�¦ even by reducing the quantities!! Two mega meals within 45 mins of each otherâ�¦? 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!

1. I don’t eat it everyday, but when consuming a ton of green veggies, being in shape, exercising regularly, and skipping the processed bun, having a bunless burger from a fast food place a couple times a week isn’t a big deal to me.

It’s interesting that I’ll have people who are 30 lbs overweight tell me that it’s “unhealthy” (which is overblown to begin with, yet alone in the face of all that I mentioned), but yet they’re sporting 30 extra pounds that takes a toll on their health daily…

It’s an interesting world.

Joel

Bob
Reply  |  Quote

Agree with the ratios and timing, I did this and got major results and well fast.

Food quantity seems ambitious for most. If you want to get lean ripped strong and powerful (meaning moving loading fast lots of times), then the food quantity may not apply.
Want vast lean bulk and/or max strength then I cannot comment.. not done this.

For those that are naturally ectomorph (marathon runner build) then sticking in 10% more carbs should work rather well, use quality fats as fuel and mix proteins and fats to suit your training requirements.

@Misschiff –
So you can’t even think about swallowing all this then? Even a wannabe alpha male has trouble here. McDonalds, won’t see you there then, wouldn’t have happened anyway. :)

@Paula –
Quality nutrition in place of high volume, all sounds familiar. Suitable use of some small quantities of selected superfoods and prepared in simple ways can do a lot here (quinoa, maca and gojis are top of my short list…broccoli, just why is this not classed as a superfood???).
Organic likely means avoiding chemical pesticides (but has a much wider impact on the global food economy and strategy).

Jeff
Reply  |  Quote

You gotta be one of the few (writers/experts) who actually say you can gain muscle and lose fat at the same time, without drugs that is. Good read though, may have to try it soon.

Joel Marion
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@Mark –

You mentioned several times that it’s “not practical”, but I’m curious as to what’s so not practical about it?

Eating multiple times per day?

The carbs before bed stuff and HGH is really far from the issue, and my last carb meal comes about 5 hours from bed time (in addition to being within the post workout window).

As for carbs not increasing protein synthesis, I could post 20 studies that show that they do.

Joel

Carlie
Reply  |  Quote

Hey Joel,

You have a great forum going on here, so interesting to read others POV, but since you want us to Post, I think you should try and address some of the questions that people post up. There seems to be more questions raised than answers, and I am guessing your next post is another/new technique, not more details on this technique.

Obviously we are not to follow your eating guide, but why not post something that is a little more ‘on track’ for your readers. That has great healthy foods and then we can adapt from there.

I would love to know more details on why consume so many carbs after the workout, and why you don’t need any before you workout (other than a supplement drink).

But the biggest query is the reasoning behind the two meals, 45mins apart. This is something totally different. Are they supposed to be two fairly small meals – so you consume more food but it increases your calories burned by prolonging the time spent eating, or still regular sized meals. Is there any importance to the two meals being the same (other than convenience) or would eating two different meals help with consuming a variety of foods.

Thanks

Joel Marion
Reply  |  Quote

Originally Posted By Anay
Hi Joel

Appreciate the diet. I must day thats a lot of food there. Another thought, considering the fact thats you might have subscribers like me, who are not from the US, like me, it would get rather difficult to get those foods. Would you recommend some alternatives to some of the foods stated there. Also, currently I am following your diet and I am in the 4th week, so am I suppose to just switch from the earlier diet to what you’re saying now? Also, am assuming, this diet is for the workout days and not the non-workout days.

Anyway, thanks so much for the insight.

What foods are unavailable to you?

It’s protein shakes, chicken, veggies, pasta, eggs, etc.

Leslie
Reply  |  Quote

So 30-40-30 for my calorie intake, with the carbs loaded before/after workout? Not sure I can fit that much food in that short a time, though!

bs
Reply  |  Quote

sounds interesting.

Pres81wr
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This is all very interesting. So with our morning protein shake you say to eat 2 tablespoons of olive oil. Are we just eating that off of the spoon plain. And i dont know about you but i work and would never be able to cook eggs and bacon at 10:30 in the morning.

And i bet you get your supplements for free from some company. That stuff is expensive! There is no way i could afford to consume four protein shakes a day. So what do people like all of us do that have to buy this stuff? Is there somewhere that you can get it dirt cheap?

I love reading your stuff bc it makes you look at dieting/working out in a different light. Keep up the good work!

Joel Marion
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Originally Posted By Paula
Interesting, indeed. But the sample menu is loaded with supplements and rather ‘lean’ on whole foods. There’s got to be a way to replace all those shakes and protein bars with nutritious whole foods. Joel, you mentioned earlier that meal replacements are for convenience only, so please could you give us some ideas how to replace them with whole food alternatives, for those of us who don’t mind spending the extra time in the kitchen? I would imagine that cottage cheese and/or yougurt with fresh fruit would give the correct carbs to protein balance required after workout, therefore eliminating the need for a shake?

Also, I am surprised to see that there is practically no lunch in the plan, only some snacking and the heavy meals late in the day. I realize that it is due to the fact that the workout is late in the afternoon and the concept necessitated the food intake around that. But I thought that regardless what time of the day one exercises, it is generally better to eat more in the morning and taper it off towards the evening. Goes back to your earlier post on mirroring one’s metabolism. How would one implement this strategy if working out upon waking up in the morning? Thanks, Joel!

The shakes before/during/immediately after the workout are manadatory.

You need quickly digested carbs and protein at this time.

As for the other meals, simply eat whole food and not shakes…any whole food protein source works.

Mirror your metabolism is great for general fat loss, muscle building, but this is a rather extreme approach built for building muscle and losing fat at the same time. Atypical goals require atypical methods!

Joel

Joel Marion
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Originally Posted By Justin
Is there any method where you dont need such a strict diet ???

Not quite sure what you are asking…what do you mean by “strict” ?

Joel Marion
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Originally Posted By Lisa
That’s all well and good but what if you workout at 7 or 8 in the morning? This seems like a lot of thinking about food and doesn’t that kind of defeat the purpose of the whole CYWT lifestyle?

CYWT is a simple, fun, fat loss program.

If you want to lose fat and gain muscle at the same time, things get more complicated.

Not really, but a little. If you take time to plan, it’s a breeze.

Joel

Joel Marion
Reply  |  Quote

To reitterate what was posted:

I am NOT suggesting you copy my diet/quantity of food I consume.

I weigh 240 lbs and I’m 6’4″.

Use the principles and tailor it to your needs.

Joel

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