Gain Muscle and Lose Fat – Super Method #1

Ive noticed theirs been some debate between the ABCDE diet (anabolic burst cycling of diet and exercise) and Delta 1250 which is similarly same but with different methodology. Instead, cycling every 5 days between a bulking phase, and a low calorie day; rather than the 14 day: 12 day by Torbjorn Akerfeldt or did Bill Phillips tweak it? Perhaps you can clear some confusion between this.

Thanks Joel

Hi Joel, Great read once again. I’m a lil jealous of your cal requirements! (I’m 5’0 and 120 lbs) In my next life I’ll be a real tall girl! Anyway- Good stuff- I have tried working out in the “fasting state” based on an article I read and I’m not a big fan as I seem to crash 1/2 way through a bootcamp session- LOVE the carb Load 3 hr before theory- will test it out- Thanks for the research you do! Ange

Joel I’m confused by this whole subject.

I want to stay trim yet put muscle on where it counts. The Vince Del Monte Plan says I need to eat 3500 cals to put weight on progressively but I find it hard to eat that much and I am only 168lb!!! how can i keep my waistline trim yet build my shoulders and biceps?

Your tips will help. thanks

bring it on Joel! Great stuff!

Hi Joel,

I have a question regarding this method that you mentioned:

“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.”

Admitted I haven’t tried this method but ..

Isn’t that our body can take so much glycogen and ATP for muscle ? And don’t the excess calories and carbs become fat or stored as fat?

95% of daily carb means a bit excess to me unless you are already on low carb diet with less than 45g of carb per day eating plan.

Hey Joel,

That’s a great article man and would be an excellent choice for those that were on a fairly serious training cycle.

I would say that less than 10% of almost anyone reading this would be suitable for it, and to include Macca’s in there seems questionable at best.

These types of carb loading diets are not really that practical or appropriate for most people, but for those that it is, then sure go for it and modify to suit as you mention.

Regards, Clayton
Personal Trainer | Adelaide, Australia

Wow, This is AWESOME!!!! Joel you are the man. I really think this approach would work. It takes into account when the body needs the carbs the most and utilizes them before they turn to fat. Another great post Joel. And why is everyone so worried about Mc Donalds? They act as if it is a swear word. 100% beef is still 100% beef if I cook it or if Mc Donalds cooks it – my burgers are just better because I add special seasonings :).

My one problem with the whole diet is the same as a few people. That is I do my workouts very early in the morning (5:30am is when I start). Now, I understand that all I need to do is adjust the carb loading to the morning. However, my wife will not like that idea since she likes to have lasagna or rice or pasta in the evening. Is there a way to get around this? My initial thought was to do my workout at 5:30am like normal, do your suggested carb loading for my breakfast, eat NO carbs (except those from veggies) until dinner time. Then at dinner time I would have a few carbs with my family (but I would try to reduce them as much as possible) and then do a 30 minute cardio in the evening to burn off the excess carbs. Would this approach work?

Again, thanks a ton Joel. I am so glad I stumbled onto your website

P.S. My wife is doing cheat your way thin and is really enjoying the program.

Joel – you’re a very patient man to put up with so many off the wall posts which such good grace. Keep it up.

By the way, to the guy who asked about studies that back up this approach, John Berardi’s Precision Nutrition Plan, which is geared towards sports nutrition, and resistance training in particular, is very similar to Joel’s method. Limit your carbs to the pre and post workout windows. Protein and veggies the rest of the day. Berardi’s method is supported by research, as I’m sure Joel’s is.

WOW!!!! Great post!!! except this requires A LOT of commitment and discipline to be able to follow the diet. But I bet it works really good!!!

Joel,

Would you ever consider detailing the exact program/plan (workout and diet) that you followed when you won the BFL way back when.

Basically, I’m about where you were when you started.

Sweet! Thanks, Joel!

Hey Joel

Just wondering, do you count the two meals after your workout as one meal portion, split into two sittings, or do you eat enough to be satisfied in one meal and then eat a second portion of that. At the moment I am trying to eat small meals every 3hrs. I am not perfect at counting how many calories each meal includes but i think i roughly trying make each meal about 400 calories max (some less and dinner is prob slightly more). So after my work out do i need two x 200 calorie meals or two x 400 calorie meals. If i also have a protein drink which is 150 calories should I be cutting those calorie out of another meal.

I am just trying to work out the best way to to adjust your eating plan with less calories. I hope this question makes sense.

Originally Posted By JacquelineHi :), 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.

:) If I’m going to eat a burger, I want it to be bad for me. Otherwise, I’m not sure I see the point…

@Clayton –
Taken verbatim then this is a very dedicated approach, but the general principles of using carb loading within a few hours of heavy workouts and only on those occasions seems sound and practical for most people.
Even ‘warrior diet’ approach using these principles (meaning eat little unless you’ve done the work, but good quality protein focused and quality nutrition diet for these meals) would work fine for the majority I believe. I can get by on two meals a day if I have to because of work commitments; good things still happen.
Just thought I’d pick an unprovoked fight with a kindred spirit here. :) Be interested in your (and other’s) comments.

@Patricia –
So you are against the fast food industry on both nutritional and ethical principles, be a shame to loose you from the forum then. I’d have a look at the nutrition ratios and and workout plans here though. Should work even better if you avoid the things you object to. :)

@Jacqueline –
See my comments above to Clayton in this post, even if you do only as I suggest here whilst you organise the necessary changes, you will see good results I think, if you want lean muscle gain whilst reducing surplus.

@Patricia – It’s not about fast food being part of the culture, though I admit it is to some extent. It’s about being able to eat what you want sometimes. Sacrifice is fine, but if you can look great and eat the food you like, why wouldn’t you? Brazil may be all or nothing, though I presume you’re painting and overly idealized picture, but life is full of shades of gray. Sure you could be on one extreme or the other, but what’s the point?
And why despise the people who do not choose your lifestyle? That seems a little too judgmental.

@Joel Marion –
Thanks Joel! Love it.

great post Joel thank you for the tips and suggestions since I am just 5 ft tall. I like all the info i get from you thanks again and more power…!
Euna

@Bob
Good points man… Being a personal trainer and life time lover of all things body building, I have seen plenty of diets and nutritional approaches over the last 20 years or so and some work better than others.

One thing I have learned is that to be a successful trainer, you must be able to relate to the people you train and deliver information/diet advice they can use and be able to manage day in, day out. Obviously this will depend, as this article does, on your target audience, but I can tell you that maybe 1 or 2 clients I have out of several dozen would be able to use this approach.

One of the major problems I see in the personal training industry, and when I say this I’m more referring to the general public wishing to lose excess body fat/weight, etc., is that the majority of people are training and eating like bodybuilders which is ridiculous, because they aren’t and don’t want to be. To say that their methods don’t work is ludicrous, but for the average person in the gym, five meals a day (3 main + 2 snacks) and all over body routines using circuit style training, interval cardio, etc. are without a doubt the most effective and logical choices for the “majority”. Split routines, people using creatine, worrying about the window after training for maximum uptake of protein and other nutrients are all good, but for who? Certainly not the majority.

As I said initially, it depends on the target audience. But taking these things into consideration I hope you see where I am coming from.

Regards, Clayton
Personal Trainer | Adelaide, Australia

Originally Posted By Joel Marion

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.

Do you have any proof for that, Joel? :)

Cool will def try this — it looks great!!!

How does the body respond to relatively large meals so close together?

With the Bread, pasta and protein you have a very filling meal there and to eat another after 45 minutes, I think I’d find hard.

I’d be interested to see what structure you’d recommend on the non training days, I like the simplicity of the 12 times lean body mass calorie requirement.

I think in order to make such an eating plan work; I’d need to prepare as much of the food the night before to avoid spending most of my time in the kitchen. The two evening meals could pretty much be prepared at the same time though.