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.
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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.
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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.
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You receive two separate bottles, the contents when taken together, BOOST your metabolism and keep you feeling fuller for HOURS at a time! 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.
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