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:
This looks time consuming…I have a hard time putting all of the meals together for each day. I do not think I have the time to work out twice a day. I have a difficult time getting myself to the gym 3-4 times a week.
Also, I am impressed with the fact that you respond to your reader’s post. I appreciate that!
I’m feeling that it might be simpler to first concentrate on fat loss (although I will still continue strength training to help in that), then, if I feel I want to tone more, concentrate on that.
I work out at 4:00am. After that, I’m not hungry for hours. I’m not sure I could eat all that food right away. Although I do finish with a protein shake.
hey,
i have been reading your posts regularly. Currently i am recovering from paralysis. I would like to know what diet would help me build muscle, strength and lose fat. I do a total body workout three days a week using resistance bands. Please do help
Did you really mean 20(!) grams of fish oil? Was this a typo? 20,000 mg.?
Will definitely give this a try sometime =)
I’m ready for the “Anabolic Burst Cycling method” tomorrow!
Just to be quick , simple and straight to the point. i tried this method and it “WORKED” :)))))))))))))))))))))))))))))))) U ROCK AS USUAL
I’d like to see the results of a study done with 10-20 (or more) subjects.
Clinical results are so much more believable than theory.
I find the post interesting. Getting all the vegetable is my down fall in dieting. what is considered a serving size and how can i get my self to eat it. I like usually need lots of salad dressings. whats some tarty low fat salad dressings.
Great information. How do you determine how many calories you should be consuming? Looking forward to more information.
great post joel lets keep the posts coming so we get to see another method to gain muscle and lose fat at the same time
Is there a reason you’re eating frozen veggies as opposed to fresh veggies? Is it just convenience? Agree with other posts…that’s ALOT of food. Was also surprised to see bacon on that menu. Looking forward to hearing more!
Thanks for all the info and tips!!! You are the MAN!!! Happy training!
Great info, but too much logistics regarding time and shake needs…
Great info, I’m excited to see other created ideas.
Joel, I know you link to Tom Venuto’s book, but I think you ought to give him more credit in your articles. Someone reading this might never know where you’re getting a lot of your information from. I’m a big fan of Tom’s and I think it’s only fair to him that your readers know just how much of this is actually his stuff.
Thanks Joel for the thought proviking article. How would I mirror my metabolism in respect to carbs when my day consists other activities besides weight training? I do cardio exercises in the morning. Workout about 4pm and go to a martial arts class at 6:30pm. And, believe it or not I carry lots of bodyfat LoL…I can modify my plan but the only thing I can’t change is my martial arts training and my work times ;-)
Secondly, since I can’t overeat before my martial arts training would I be able to postbone my carb meals till later or have them before my workout session without worry about my insulin levels going to bed about 10pm.
Thank you Mem
how many grams of carbs per pound of body weight in your 3 shakes Joel?
Can you talk a little about the workout program that compliments this diet? What would be considered INTENSE, High-volume?
Also, do you do a warm-up or cool-down? You have 45-minutes in total allocated to the workout, so I was just wondering if stretching and/or any light cardo warm-up is necessary?
Is cottage cheese a good protein source during the day? I know it’s a decent protein source, but I’m curious if given that it’s cassein and slower digesting, if that would deter from it’s benefits or use during the day as opposed to just pre-bedtime?
Yikes! You sure do consume a lot of food Joel…..must be quite expensive to keep you, hehehe! However, I do get your point of tailoring this to our own needs….no ways could I ever eat that amount in one day, even the thought makes me feel full!
very good stuff joel gonna be using this method soon when i get back to working out took 2 weeks off to help me recover from the high volume high intensity from last month
For some reason my post has disappeared. Once again thanks for the thought provoking article. How would I modify the approach in terms of carbs consumption if I did other types of exercises during my weight training days such as cardio and martial arts? I am trying to determine what percentage of my carb intake should be taken within the 3 hr window and how much for other activities? Also, could I take the carbs prior to workout or a little later before bed without worrying about insulin levels due to the activites I have engaged in? Thank you Mem
What time format should be followed? do this every day, every other day, or what?
Next one please
Something to think about. The pre- and post-workout nutrition is what most people screw up on. It is always good to look at things different and mess around with things until you find something that works.
You must be logged in to post a comment.
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