In yesterday's article on gaining muscle and losing fat at the same time 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 article, I loosely gave mention to several different methods to achieve both goals simultaneously, and in these next few articles 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 to learn ANOTHER brand new technique for simultaneous fat loss and muscle gain right now? My buddy Kyle shares our #1 method right here:
==> Our #1 method for losing fat and gaining calorie-burning muscle at the SAME time
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 to learn ANOTHER brand new technique for simultaneous fat loss and muscle gain right now? My buddy Kyle shares our #1 method right here:
==> Our #1 method for losing fat and gaining calorie-burning muscle at the SAME time
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