Hook , line and ??
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
I really agree with the strategy and the foundation behind it. But, if we take a close look at it, we’ll easily find out that it involves a 10-meal regimen, and a quite strict food intake at very specific times of the day. The problem with that for me would be (and I believe for many other people, unless they are fitness models or personal trainers) the inability to follow all this due to a very trivial routine I have most days of the week, called WORK. How is anyone supposed to follow such a plan, if they have to work at least 5 days a week? And most of us do need to hit the workplace on a daily basis!
Very interesting, Joel. It seems to me that the kind of discipline needed to follow this program would separate the wannabees from the devotees..
Karl
Hey Joel
Interesting post, I was just wondering what type of carbs you add to your protein shakes. What I do is to freeze a banana in a snap lock bag, take it out in the morning and let it thaw, then mash it up into a paste in the bag and take it with me to the gym and add it into my shaker with fast release protein to make my shake.
Wasn’t Myoplex Deluxe tested to be one of the more toxic protein drinks?
Also I was wondering if you add any fats to your 2nd large post workout meal. I know you shouldn’t have fats post workout, but what is the time period you need to wait before having fats. I usually have some raw nuts 1.5 to 2 hours after my workout.
thanks
This is what I basically do. It’s nice to see that there is a way for me to try and use my huge appetite to make something positive to happen. I am not into using supplements instead of food. I use caesin protein before bed with a pound of broccoli so there is a food source with that. Yeah I know protein powders some consider a food, but I don’t. There are times I use cottage cheese instead to keep the variety up. I am also very adamant about having green vegetables with every meal, and in massive quantities. Even though they aren’t very filling, I know the benefits are there. This is a good serires of posts you are putting up.
Hey thanks joel for that awesome information. Before everyone used to think that it was impossible- building muscle while losing fat. I’m going to incorporate this into my workout immediately! Keep up all the mind blowing posts!
Oh also, you mentioned that turbulence training doesn’t really count as an intense workout, how about the TT Meatheads 2.0 program? Assuming you are familiar with it?
great post. Didn’t realize the carbs could still be effective 3 hours after the workout . . . . something to think about and try.
Hey Joel, what kind of carbs are considered “quick digesting”? Could I eat a banana with my shake? How about if I drink some grape juice with my shake? I found grape juice to be great post workout during my bulking phase.
Sure, a step 2 is always welcome!
sweet jo!!! more more!!
@ Joel Marion:
I have to add I that I sure would like my maintainance calorie intake be 4000 one of these days.
thanks joel!!!
Thx for eating some real food like the burger w cheese. Can’t eat white chicken ALL the time. :-)
Great post, I read it wasn’t possible to build muscle and lose weight at the same time, which SORT of makes sense to me, as I suppose they are different processes. But having muscles should automatically burn a bit of fat if the calories can be cut back (SLIGHTLY).
I should have stuck with my previous all-encompassing theory: Impossible is nothing. :-P
Thanks for re-affirming my old theory.
I remember ABC from Bill Philips Sports Supplement Review book, it was interesting then but with Joels input it’d be great. Dunno about the diet mentioned above though cos as mentioned by others huge carbs that late must have consequences and the gluten. Plus who actually would use Myoplex?
Anyway thanks for info! Hope Ninja Nutrition is part of this!
Interesting, but way too much food for me. Also, I work out in the morning. If I don’t the workout gets lost in all the other stuff I have to get done.
Hi Joel,
I’m on a bulk right now and I’m using a similiar method… lots of carbs for breakfast, during workout shake (high GI), post workout shake (high GI), then my own home made mass gainer x 2 (one hour post workout, then another an hour after that), then for dinner I have a high protein and fibre dinner:
Meal one 10am: 50g oats with 1 litre semi skimmed milk
Meal two 12pm: During workout shake
Meal three 1pm: post workout shake
Meal four 2pm: 50g oats blended with 1tbsp peanut butter, 500ml semi skimmed milk and 1 scoop whey
Meal five 3pm: 50g oats blended with 1tbsp peanut butter, 500ml semi skimmed milk and 1 scoop whey
Meal six: 4 slices of Burgen bread (high fibre and wholegrain and high protein!)
Meal seven: Chicken breast & veg
I’ve managed to put on 1-2lbs a week this method without much fat gain. I’m also going to try a calorie deficit on non training days :)
Kirt
Did you really mean 20(!) grams of fish oil or was that a typo? 20,000mg??
Sounds extreme. Looking forward for tomorrow. :D
He did say at the end not to copy him exactly because it probably
Is too much food. And eating at night can be a good thing, if it’s something complex like nuts or veggies and protein in small amounts. I know my husband can’t sleep the night through without eating right before bed or he has to get up in the middle of the night for a snack. I on the other hand can sleep on an empty stomach just fine. You have to remember, everyone is different, there is no one right way to eat. Everyone processes food differently so make whatever changes you need to for your body.@ Mel:
Am doing EXFLD again and tomorrow is cheat day. I’m working out in the morning so I just might give this a go. It sounds interesting and gee I hope it works. Keep working hard everybody.
is this method good for women as well?
yes, sir! more info please.
Thanks Joel!!
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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...