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:
What does an “intense, high-volume workout” look like?
I will definitely try this!
What type of fast digesting carbs would you recommend? Can I use any type of proteing powder?
I read what you wrote, but have a doubt.
You said that the carbs should be arround the training and the rest of the day should be eating protein fat and veggies, but you still have to servings of pasta during the afternoon??
Thanks, María
Good but definately want to hear more. Is there any benefit to working out in the evening vs morning?
Hey Joel,
I typically do my turbulence training workouts in the evening after dinner (I know, not the best time, but my schedule doesn’t work any other way, I’ve tried. I always do 10-15min of metabolic resistance first thing in the morning too!), therefore, would it be reasonable to say that I should have a slightly higher carb load with my post-workout evening snack? I’ve been trying to avoid carbs at night, but your plan here makes it seem like after my workout is the best time to have something like rice pudding or whole-grain pancakes with berries. Does that make sense?
Great stuff, Joel. I had heard of carb loading before, during and immediately following workout, bit sort of dismissed it. It works well when aI’m off from work.
My question is, What if your workout is around 6:30 to 7:00pm and bed time is around 10? Is there some way to work this in to such a short window of opportunity without having abelly full of carbs before bed?
Hmmm . . . not sure that will work for my post-chemo gut but it won’t hurt to try. Thanks for the info.
@Joel Marion –
Sorry Joel, I posted that and as I refreshed you had answered a whole bunch of questions. Thanks heaps for that. I had been following the hundreds of comments on the last 2 Lose fat/gain muscle blogs and I didn’t see any replies so I had my fingers crossed you would address these issues.
The time difference in Norway had me hanging haha.
Have you got any great advice or blogs about protein shakes. Post work out I take a scoop of 100% whey isolate (with water). I heard this was the best muscle recovery/building type to take (that is the one my partner is taking to increase size), but I have read research that says you should only take this post work out. If you take it during the day or when not exercising it will increase fat stores. Should I be buying a second type of Protein for a pre workout? You mention a carb protein drink, I have seen these in the stores. Are they all the same or do you have watch for quality/inferior products?
Keep the great info coming.
Please post the second method.
Loving the comments so far….
“Hey Joel, is there any way I can get the same results by not doing anything that you said?”
“I’m 120lbs OMG how am I gonna eat all dat?!”
“CARBS?!?!?!?!?!?!?!?!?!?!?!?!?!?!”
Don’t worry Joel, you really did write a thorough article even though the comments might indicate otherwise. Looking forward to Method #2.
Guess I have some planning to do :), thanx!@Joel Marion –
Oh man, This awesome info. Thanks again Joel. I can’t wait for the next addition!
Wow. Eating like that is how I got fat in the first place. If that works for you, god bless you.
Keep it coming!!
Great concept and I know that it works b/c I did it…But there is an unprecedented amount of omega 6 fats in your example without the balance of omega 3. The ideal ratio would be closer to 6:1 (6 to 3) but that is even high. Striving for a 1:1 ratio is best. The amount of inflammation factor is through the roof! How about suggesting a fish oil in place of the olive oil and some cold water fish too. I do love that much eating though and I had never done the mega carb loading before which worked great for me!
Hey Joel, thanks for your post as well as the responses to all the questions so far because it helped me get my mind around it. One thing that I think could be further defined is what is meant by an intense, high-volume workout. I think because “Intense” is typically a relative, subjective term, we sometimes think we’re working hard enough when we’re actually not. If we pair an eating structure like this without hitting an appropriate level of intensity I think results might not be optimal, or even discouraging. Could you elaborate on that or do a video or something demonstrating what is meant by intense in terms of actual work done in that typical 45 minutes?
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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