Bodybuilding fat burner,low carb diets body fat calculator xls,the best way to lose weight and its not exercising - For Begninners

01.02.2014
In a financial plan you start with your income and then subtract out the nonnegotiable expenses like taxes and rent to find out how much spending money we have.
Calculate your budget.  Now using those percentages, figure out how many grams of protein, carbohydrate, and fat you get per day.
What if this person decides to meet their macros above with a big scoop of white sugar for carbs, a stick of margarine for their fat, and a big bowl of isolated soy for their protein. The above meets the macros but its obviously not healthy and it wont work well for gaining muscle. Cheat Meals Whats left after you have had all the good food you need as a bodybuilder is available for your cheat meals! I will introduce you to the nutritional strategy that will revolutionize your bodybuilding life and make muscle gains without the fat! As strange as it may sound, there is a way of mimicking the effects of anabolic steroids by implementing a few secrets of anabolic nutrition. The traditional advice from bodybuilding gurus is to eat everything in sight to increase muscle size.
Anabolic Hormones = Muscle Growth (which will drive your appetite & provide sufficient calories). Don't get me wrong, sufficient calories are required to build muscle, but it's important to understand the chain of causality. This plan requires that you eat a high protein, high fat, low carbohydrate diet for 5 and a half days.
As you will be keeping your carbohydrate level low for most of the week, your body will become a fat-burning machine. Regular low-carb dieters want to avoid spikes in insulin levels but for the bodybuilder, a controlled spike will do you a world of good. As stated previously you will also reap the anabolic effects of increasing insulin, growth hormone and testosterone at the same time.
It seems that the body (once fat adapted) sees the intake of high carbs at the weekend as a stressful situation and releases growth hormone as a survival mechanism.
Increased growth hormone is your body's way of mobilizing energy stores to deal with this stressful situation and so at this time you can get elevated insulin and growth hormone levels simultaneously - welcome to muscle-building heaven! On a high carb diet, (usually recommended for the bulking phase of a bodybuilding lifestyle) insulin levels are chronically elevated. The best thing about this bodybuilding diet is that it's tailor-fitted to your unique metabolic type; it's not a one-size-fits-all diet.
Since we're concerned with building muscle, we need to find the lowest amount of carbs you need in a day to not only feel good but hammer out muscle-building workouts that continually improve, week-on-week. I remember being advised years ago that I needed around 60 - 100 grams of post-workout carbs to encourage muscle hypertrophy.
You'll notice that every week you go through a mini-cycle of being bigger and smaller; this is just due to fluctuating water levels.
After following a low-carb diet for a while, our overweight patients lower their insulin levels, so, as with type I diabetics, it is difficult for them to store fat as well. Because of the primary focus of my books and many of my article topics I tend to get tagged as the fat-loss guy more often than not; but nutrition and training for muscle gain is actually a primary interest of mine. In this article (which will actually form an introduction to a series of articles I’ll be doing over the next several weeks and months), I want to talk about some basic concepts related to mass gaining nutrition, primarily looking at some of the different philosophies of mass-gaining that are out there.
And, of course, I’ll give my own recommendations for what I think is actually optimal for most trainees under most circumstances. In the olden days of bodybuilding, the standard approach to gaining muscle mass was to get big and fat in the off-season and this was called bulking. Both approaches revolve around the same concept: trainees train their balls off and eat as much as they can force down, gaining weight (and body fat) rapidly.
I’d note that, to some degree, this idea still exists today among some professional bodybuilders.
There are also a good many stories of big strong powerlifters dieting down to seriously amazing bodybuilding levels of leanness and development.
But the GFH approach to mass gain can backfire badly for naturals as there are biological limits to both the rate of muscle gain (per day or per week) as well as the maximum amount of muscle a natural lifter can carry. Athletes can’t usually afford to get that fat in the first place (performance suffers) and excess fat gain while gaining muscle mass for bodybuilders just means that much longer of a diet to get it back off.
Even for non-competitive bodybuilders, assuming the trainee is actually training for appearance reasons, getting excessively big and fat for part of the year really isn’t consistent with that goal.
I should note that, for very skinny folks or those looking for the most rapid rate of gain to reach their genetic limits, there is something to be said for the GFH philosophy.
At the other extreme is the near obsession with lean-gaining, the idea being that folks are going to gain muscle mass without putting on an ounce of body-fat.
Lean gaining is usually based around insanely meticulous calorie and nutrient counting and timing, an obsession with clean eating, etc.
The benefits of the lean-gaining approach, mind you, are that you get to look great year round; of course if your goal is contest bodybuilding (or sports), it also means literally no dieting time. Athletes often have to add muscle mass (to improve strength, power or move up a weight class) and often don’t have very long to do it. The simple fact is that the body needs not only an appropriate training stimulus but also sufficient building blocks (protein, amino acids) AND sufficient dietary energy (calories) for maximal improvements. Another drawback to the whole lean-gaining thing is that the meticulous attention to nutrition every day can drive people crazy.
The lowered calorie periods limit or reduce fat gains while the high-calorie periods support growth and gains. Before getting to that, I need to discuss something that will not make a lot of readers happy. Magazines advertise 20 pounds or rock hard muscle in a mere 8-10 weeks, a supplement promises 5 lbs of muscle in 3 days or whatever; all around we see claims of rapid gains in muscle mass. I’d note that, under the right conditions (usually underweight high school kids), much faster rates of gain are often seen or reported. I bring this up as it has some relevance to the weekly rate of weight gain that is acceptable for what I’m going to describe next. As noted above, there’s no doubt that gaining some fat will allow a faster rate of muscle gain. The solution of course is to simply alternate shorter periods of mass-gaining (let’s not use the term bulking since it seems to cause people so many mental problems) where the goal is maximal muscle gains while accepting small amounts of fat gain before dropping into a short dieting phase to strip off the fat without losing any of the muscle gain.
This idea isn’t new mind you, and has probably been around for 30-40 years or more (McCallum wrote about it in The Keys to Progress and Dan Duchaine was an advocate of this approach). Bodybuilders with contest aspirations might even start out a little bit leaner, perhaps 8% for males and 17-20% for females; this is simply to facilitate getting into contest shape in less time. Of course, the diet itself is a completely separate topic, some prefer to lose as slowly as they’ve gained, others are using the ideas in my Rapid Fat Loss Handbook to strip off the fat as rapidly as possible so that they can get back to gaining again.
Let me summarize the above a little more briefly: trainees should set a bottom and top-end for acceptable body fat levels. I guess I just wondering if you 10%-15% target is geared towards a younger trainer under mid 30’s? This article says an average male trainee can gain about 24 pounds a year of LBM while a female may gain about half that. Somewhere else it’s said that the average male trainee, strictly natural, can gain 24 pounds of LBM in his first year of serious training, but next year he can expect at most half of that.
So, yes, as folks get more advance, the rate of weight gain may have to slow to account for genrally slower rates of gain in muscle mass. So far as the age thing, there are plenty of guys stepping on stage in contest shape who are older (Hell, I prepped a female at 44 to 7%) so it can be done. Perhaps this is just a simplified UD2.0, but I have found it very appealing psychologically due to its simplicity.
Although I have trained for 10 years so getting 26 more pounds would probably take 6-10 more years if I am abl to gain that much more. As well, my comment about muscle mass not being the same as lean body mass was more referring to the fact that lean body mass includes things like water, bone, organs, glycogen and a lot of stuff that isn’t actual contractile tissue.
I’m glad you spelled out that last point as many confuse this issue, contractile protein accrual vs. What do you mean when you say should be broken up into at least two separate training blocks?
In the context of the comment above, what I mean is that you wouldn’t try to do one straight 16 week cycle of training where you try to push up poundages and work yourself to death the entire time.


How about not doing little bulk and diet phases, but just running at some reasonable male appearance level (10%) and just allowing weight to creep up say a pound a month (would be 12 pounds in a year).
After my fat loss (I started at 20%+ in January, trying to get down to 8%, I have gone from 205->178 to date I will definitely continue the times at maintenance. I don’t really understand the difference between increasing lean body mass and skeletal muscle.
Are there any benefits of eating more on training days and less on non-training days during a mass gaining phase? Even if you vary your hypertrophy-style training, after a few weeks, it seems your body gets tired of trying to put on mass.
Please could you elaborate a bit more why a consolidation (“hardening phase”) is required after a mass gain phase?
I can understand that a maintenance phase after dieting will help to prevent rapid fat gains caused by elevated hormones. I am a 40 year old, mom of 3 kids – figure competitor, headed to nationals after reviewing pictures from last show clearly I need to add muscle, development of legs more and some size upper body.
Good article , however I think that bulking up too quickly puts too much pressure on joints and tendons (because of incerasing the weight used) and digestive system (excessive amounts of food eaten).
Also if someone is an overweight female, novice and on calorie deficit, will the stored fat help in building muscle, or is the muscle building rate non existent due to calorie deficit? Enter your address to receive weekly site updates, special book offers, and advanced notice of new books. Both are about making difficult choices and then sticking to the budget – in both cases, disaster strikes if you blow the budget. For our nutritional plan we start with amount of calories we can eat per day, then subtract out the things we need for lean muscle growth then see how many cheat foods we can have. If you are cutting then your daily caloric goal will be less than the amount of energy your body needs to maintain weight (your TDEE). You might wonder why we didn’t add protein first because of its incredible importance to bodybuilders. The big supplement companies and rag-magazines would go out of business quickly if they couldn't peddle their snake-oil to you.
Also please make sure your workouts are up to par by implementing a well thought out training plan. There is a way to increase anabolic (muscle-building) hormones in the body in the same way that steroids do.
You will also have controlled insulin spikes which allows the body to have high levels of growth hormone and insulin at the same time! We've been told over and over again that it's excess calories; you must eat more calories than you expend to encourage muscle growth. They usually recommend high carb diets laden with oats, protein shakes with fruit, wholemeal bread, potato, rice (I don't care if it's white or brown) etc. At the beginning of the diet your body will undergo a 'metabolic shift' and start to burn fat as its primary source of energy. However, the vast majority of you will have become fat-adapted by the end of your first 5 and a half days.
You'll use a 32-36 hour window (I use the weekends for this) to deliberately cause an insulin spike.
You therefore don't get the edge of maximum release of testosterone, growth hormone and IGF-1. Don't make any changes to this for at least a week because you need to make the metabolic switch to burning fat for fuel first. There is simply no need for the astronomical amount of post-workout carbs a lot of people ingest. So, I usually take around 10 grams of glucose post-workout and 15 grams for a particularly gruelling 2-body part workout. If you notice that by Saturday afternoon, you're smoothing out a little bit too much, you know that you'll have to limit your carb-up period to 24 hours; keep monitoring and adjusting as necessary.
We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group.
Having worked with bodybuilders, powerlifters and other athletes over the years, figuring out how to put muscle mass on them (in terms of both training and nutrition) is obviously important. As usually, I’ll look at each in my normal way, looking at the various pros and cons of each approach.
In the old days, guys would then diet like maniacs and there are stories of guys bulking up to over 300 pounds before dropping to sub-200 pounds for their contest.
Dave Gulledge is a particularly good example, here’s pictures of him before leaning out and after.
When the trainee gets the fat off (which may take a year or more depending on the degree of fatness), assuming they don’t diet too badly and lose all the muscle, they often look absolutely amazing.
Between increasing the amount of muscle mass gained while the folks in question get big and fat (and increasing the total amount of muscle that can be held) to sparing muscle loss while they diet off 150 pounds of lard, the drugs make a huge difference. Simply, I don’t think this is generally ideal for the natural bodybuilder or athlete to gain muscle mass. As mentioned above, and discussed below, given a maximum weekly rate of muscle gain, gaining weight at too fast a rate simply means that much more fat is being gained without increasing the rate of muscle mass gain.
Some supplements actually catered to this and the big fad in the 90’s were low-calorie mass gainers, products that claimed to magically put muscle on people without providing excess calories. If you model or make your living based on your physique, being able to do a photo shoot within a few weeks (or days) notice may be financially beneficial as well. I discuss this in some detail in Calorie Partitioning Part 1 and Calorie Partitioning Part 2. Of course, bodybuilders are usually a bit nutso anyhow and orthorexia is a very real eating-disorder.
There’s more flexibility, trainees get some big-eating periods (helping to stave off insanity and binges) and there are other benefits of them for people who are determined to stay lean year round but want to actually gain some muscle mass. I’d note that that will generally only happen in the first year of training and things slow down after that. The drawback is that, gain too much fat and dieting time is extended and appearance suffers. What’s ideal for most situations in my experience is to try to maximize muscle gain (smart training, slight caloric surplus) by allowing a small amount of fat gain to occur.
First and foremost, for reasons outlined in my article Initial Body Fat and Body Composition Changes, trainees should not be starting out their muscle gaining phase too fat. It would be ideal, if, after dieting, the trainee took two weeks at maintenance to stabilize at the new body fat level. When the trainee hits a body fat percentage of approximately 15% for men (24-27% for women), the mass gaining phase should end. For the female trainee, at one half-pound per week is nearly a year of training; again that would be broken up into distinct training phases. Both are valid and my article series on Fat Loss for Athletes is worth reading for more information. I would presume that you wouldn’t be gaining muscle during these periods these periods (perhaps a quarter of the year???) . We know that it’s possible to gain muscle and lose fat at the same time by following the right kind of diet, training heavy, using the right supplements, and sleeping enough every night. I can bulk longer about a year and a half I wouldn’t have to do those mini cuts am i correct please explain. If you are bulking (adding weight) then your daily caloric budget will be greater than your TDEE.
Yes, you can get vitamins from a pill but in my view, they are not nearly as good as what you get from natural sources. The reason is that many of the foods we have added to our daily food plan above already have lots of protein. If you are bulking or at any caloric surplus over your TDEE then you will have a fair amount of discretionary calories for your cheat meals.
However, your results will far surpass anything you are currently experiencing, and that's a promise! Those with great genetics can actually find the holy-grail of bodybuilding as they build muscle and lose fat at the same time. I had to find out for myself how to build lean muscle mass like never before while keeping fat accumulation at bay.


If I'm right, then what we want to devise is a nutritional strategy that ignites the release of anabolic hormones. The high protein, high fat part of the diet is what sparks the increase in blood serum levels. Also on the high carb approach, you prevent your body from using body fat for fuel and actually encourage the laying down of new body fat. Once this is completed you will be able to tell from your workout performances whether or not you need some more carbs (if so increase in 5 gram per day increments). If, for example, I work just my abs alone, then no post-workout carbs are required; some protein (40 grams or so), creatine (5 grams) and L-Glutamine (3-5 grams) does the trick. Also, remember creating daily insulin spikes will have an adverse effect on growth hormone levels so follow this to the letter.
Take your woman out for a meal, have some beers with the guys and rest assured that your actually benefiting from this. Remember that insulin is key here; you'll be keeping insulin levels very low for the majority of the time.
I'm happy to answer any questions you may have or just be here to encourage and guide you if this is totally new to you. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self.
It’s also a lot of fun to just eat and eat and eat and not care where the calories come from.
That’s on top of other potential negatives of the GFH approach such as stretch marks and the potential to permanently increase the bodies set point (making it harder to get and stay lean when you diet back down). And they did increase lean weight but only because they all contained creatine which increases lean body mass (via water retention) by several pounds. This tends not to represent the majority of obsessives who try to use the lean-gaining approach.
Staying excessively lean (which means either doing tons of cardio, restricting calories, or both) isn’t consistent with the goal of trying to get stronger and more muscular for the most part. But worrying about every gram of everything that you eat every day of your life can drive some people insane (more insane); it also triggers some awesome binges when they lose control for even a second. Yeah, with glycogen loading or creatine you can increase lean body mass (not the same as muscle mass) fairly rapidly but beyond that, skeletal muscle actually grows fairly slowly. It’s simply awful compared to what people think they are going to get based on the false promises in the magazines (or the claims of drug using bodybuilders). Trainees may go a long time with no measurable gains and then wake up several pounds heavier seemingly overnight.
And, occasionally, when the stars are right, and everything clicks, a true one pound per week of muscle mass gain may be seen for short periods. A female may be gaining about half that much, 1 pound per month of actual muscle tissue or 10-12 pounds per year. And while staying lean is nice from an appearance standpoint, trying to stay too lean all the time tends to hurt mass and strength gains because the trainee simply can’t eat enough. While this causes the trainee to get fatter (this should be done without getting outright FAT), this also maximizes the rate of muscle gain. And, yes, this means that many will have to diet first before they even consider putting on muscle. The reasons for this are numerous but revolve around letting some of the hormonal adaptations to dieting normalize. How long this take will depend on the size of the person but realistically, a 170 pound male trainee with 10% body fat could gain 16 pounds (8 pounds fat, 8 pounds muscle) before hitting the 15% mark.
Diet down until you hit the low end, stabilize for two weeks, gain until you hit the high end, stabilize for two weeks, then diet back down while keeping the muscle. Hence the amount of possible muscle gained would be somewhat lower than the 24-26 lbs quoted. Many people tend to use multivitamins as an excuse not to eat vegetables, bad idea, there are other very important things in them besides vitamins – namely fiber. Next we need to add whole grains and legumes (beans) to get 40g of fiber for the day, go ahead and add that to your food plan now.
Had we added our chicken first, we would have ended up blowing our daily protein budget and our daily calorie budget. In the next 15-20 minutes I will introduce you to the nutritional strategy that will revolutionize your bodybuilding life. This low amount of carbohydrate is enough to power me through some amazing workouts; I've got bags of energy and feel great. I limit the junk meals to 2 and the rest of the time I eat a mostly high-carb, moderate fat, moderately-low protein diet. Their fragile situation demonstrates that in the absence of insulin it's virtually impossible to gain weight.
Dieting is a little bit more sane now and it usually takes a good 6-12 months for the fat boys to get lean again. While dieting, of course, the goal should always be to limit muscle mass losses (as outlined in pretty much any of my books). I’ve written about this endlessly on the site and my full diet break concept is outlined in detail in both The Rapid Fat Loss Handbook and A Guide to Flexible Dieting. There will be some fat gain, of course, but, simply, any faster rate of weight gain (I’ve seen folks suggest 2-3 pounds per week) will only increase fat gain without increasing the rate of muscle mass gain.
Over many months or a year of training, you should end up with more muscle than you started with which is the whole goal. In my experience, switching the focus more often produces more gains, since the body doesn’t get adapted. I personally prefer a moderately lean bulk followed by a slow diet phase designed to keep the new muscle. A 25 year old 160 pound person who is 68″ tall and does 3-5 hours of cardio a week has a TDEE of 2721 calories per day according to my calorie calculator. Fiber fills you up without calories so that you can cut without being hungry, not to mention the cancer protection.
What we also need to insure is that in the process of getting enough protein we don’t blow our other macros!
Done properly, alternating mass gain with proper dieting, the end result is more muscle mass.
So start your daily nutritional plan by choosing 3 pieces of fruit and 4-6 cups of vegetables. You will find that if you are cutting that you have very little leeway nutritionally after you have satisfied all your nutritional needs. Try choosing colorful fruits like  prunes, grapes, or berries or vegetables like kale, spinach or red bell peppers to maximize anti-oxidants too. Cholesterol was a villain for decades as people mistakenly linked the cholesterol you ate with high cholesterol in your body, this link has been disproven. In this example where we are at a 20% caloric deficit for cutting, our “cheat meal” is a pathetic half of a candy bar!
When I first started weight training in high school, I went from 150 to 175 in three months, without gaining fat, but I guess that was the early results phase. So now you know your daily targets for how much protein, carbs and fat you can eat – this is your budget, your nutritional budget and you *must* live within this.
Thats why they call it a budget, you have to make tough choices. Whats more important to you, that daily sixpack of beer or sixpack abs? Eggs are a great example but be careful, its very easy to exceed 5% of your calories from saturated fat if you eat eggs and you will most likely be limited to a few a day with the 5% max recommendation.
If you are using eggs as a protein source, you will need to use egg whites and not whole eggs. If you don’t want to do any research to determine your macros then let my calculator auto-set it for you!



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