How To Gain Muscle While Losing Body Fat
By Wade McNutt
“Everybody wants to get bigger and leaner at the same time. This can be a challenging task as usually one must sacrifice either definition or gains in muscle.
To gain muscle a person has to consume more food, protein, carbs, fats, nutrients, and vitamins than they need to get bigger and less overall calories if they wish to get leaner.
This of course is the main reason bodybuilders tend to “Bulk Up” in the off season. This means the individual will eat loads of calories in the hopes of gaining more muscle mass. The extra muscle gain is achievable but the individual also will experience a significant gain in of fat in the process, oftentimes more than the muscle gains..
After the “Bulking Up” period the individual will usually want to “rip up” for summer or for a contest. Then they usually have to subject themselves to a rigorous training and restrictive diet for 3-6 months to get there body fat levels where their muscles are clearly defined.
The continual up and down Yo-Yo in weight gain plays havoc with the physical body not too mention the psyche of the individual. This generally accepted practice in bodybuilding has also led to the widespread use of drugs used by many athletes to bulk up or to get ripped.
This abuse of drugs has led to the overall dysfunction of the bodybuilding community both mentally, physically and psychologically. Certainly not the ideals for which bodybuilding has been founded upon which are good healthy food, rigorous training of the mind and body, and an overall expression of health and vitality.
Fortunately, there is a better way to gain muscle and to lose body fat at the same time. It’s called the “Cycle Diet” and it is fast becoming the most popular way to stay lean year round while continually gaining muscle. Let’s examine first how the cycle diet works and then how you can incorporate it into your training routine.
Every bodybuilder who maintains there body fat levels below 7 percent knows as soon as they start eating the first few days of high calories their body explodes with new growth before any body fat gains occur.
The reason for this is the body is in a super-compensation state and initially stores the extra calories as glycogen in organs such as the liver as well as intramuscularly. Fats are also stored intramuscularly as well as protein is utilized for the growth and repair of muscles.
This super compensatory state only lasts for maybe 24 hours before the body starts to shuttle the extra calories into fat cells. But before that occurs there is a window of explosive growth available waiting to be tapped into and here is how you can do it.
The entire process was initially developed and coined the Cycle Diet by legendary trainer Scott Abel. I have created a variation of Scott’s Cycle Diet geared specifically for natural trainees. This protocol allows you to build muscle while losing body fat as well as keeping your body free of toxic buildup. Here is how it works.
First, you need to get your body fat levels below 7 percent for the maximum benefit of the protocol. The cool thing is once you get down to this level you can maintain this body fat level year round.
Second you need to be training a minimum of 5 days per week. In other words you need to be an intermediate or advanced trainee capable of handling significant volume and intensity in your training.
Third you need go keep your calorie intake about 500-1000 calories below expenditure daily. If you are following one of my five day training programs simply multiply your Lean Body Mass (LBM) by 12. Whatever the total is use that number as your starting caloric intake. Of course this should be divided up into 5 meals of the right combinations of protein, carbs, fats and nutrients.
Now for the first 3 days of your training you will keep your caloric intake in the calculated range all on training days. On your first rest day which usually will occur on the 4th day you will perform one of the juice fasts I recommend for the whole day.
Consume as much juice as you like on the fast day and be sure to take some fiber to help remove accumulated mucoid plaque in the digestive tract. There are many herbs that can aid in the process as well which we outline at the freaky insider forums.
Keep in mind that only natural juices, preferably organic are used on the juice fast day free of sugars, additives, preservatives, sweeteners or anything else. I recommend the Jack Lalanne power juicer to make your own fresh super juices.
On the 5th and 6th days of the week you will resume your training and diet schedule, with the concurrent calorie deficit. On the 7th day which should be an off day from training as well, “EAT WHATEVER YOU WANT”.
That’s right all the things that you would like load up on them. It’s a good idea to schedule social occasions or interactions on that day, so you can eat Grandma’s apple pie, or have some pizza and ice cream with the guys during the big game. However you want to schedule the day be sure to consume as many calories as you can.
Keep in mind that you start in the morning of your rest day and you stop in the evening. So you keep the time frame down to about 18 hours to ensure no fat will be gained.
It is a good idea to start with fats in the morning first so that you don’t experience to much digestive discomfort. It’s also a good idea to double or triple your enzyme intake for the high calorie day as well as on the juice fast day for maximum absorption of nutrients.
Because of the short time frame of high calorie consumption as well as the caloric deficient state, combined with the rigorous training schedule it’s pretty much impossible for your body to add body fat. The cascade of anabolic hormones during the brief high calorie intake will be used to fill up energy stores and build more muscle. This is the ideal condition for growth of muscle tissues to occur.
You will need to fine tune the process over time but it’s pretty simple once you get the routine down. Best of all you don’t have to restrict calories for long periods of time. Once every week you get a break and the juice fast day helps clear out any plaque built up form the high calorie day.
Most athletes find the cycle diet much easier and more a more fun way to stay in shape all year. Not only that you can building mass while staying lean year round.
Who said you can’t have your cake and eat it too!
Wade McNutt is a Natural National Bodybuilding Champion and an IFBB Mr. Universe World Champion. He combined the secrets of Eastern Yoga Masters with, scientific, muscle building to produce a revolutionary new health system, called Freaky Big Naturally, find out more at http://www.freakybignatural.com”
Complementary information: http://www.davedraper.com/fusionbb/showtopic.php?tid/15794/