Build muscle lose fat look great PDF
There are several mysteries of the universe that continue to baffle us: the infinite nature of time and space, the popularity of Justin Bieber, and—more relevant to readers like you—whether it's possible to build muscle and lose body fat at the same time.
When it comes to getting in shape, most people opt for choosing a singular goal: Either they go on the see-food diet (that is, see it and eat it) for mass gaining, or a calorie-restricted plan that saps their strength, size, and energy in an effort to lose fat.
"I think it's inaccurate to say that it's impossible to build muscle and lose body fat at the same time, which is, in my opinion, a true transformation, " says Stephen Adele, fitness coach, best-selling author, and owner of Colorado-based iSatori, a maker of nutritional products. "I've coached hundreds and thousands of people over the years and I've seen it firsthand—individuals who can gain muscle mass and lose body fat at the same time.
"It presents unique challenges, but it mainly comes down to your approach. I've come to realize there are five rules that I have lived and coached people by on how to transform—encompassing eating, supplementation, training, and mindset—that allow individuals to undergo a transformation in which they can accomplish both goals."
It's truly hard work, but Adele maps out a plan that's worked for thousands of people.
1 Cycle Carbs While Remaining Nitrogen-Positive
Gaining muscle requires a calorie surplus, while cutting fat requires a caloric deficit, so the plan here is to cycle each phase short-term. That's achieved mainly by cycling carbohydrate intake. "I'm a big proponent of carb cycling because it allows your body to burn body fat and build muscle at the same time, " says Adele, who has decades of experience taking individuals through transformation programs aimed at reducing body fat while simultaneously increasing muscle size.
Adele recommends you first determine how many calories your body needs each day. This can be estimated with a calculator or by multiplying your bodyweight x 15. Using this formula, a 200-pound lifter would require 3, 000 calories daily.
From there, Adele recommends you get 40 percent of your calories from protein, 40 percent from carbs, and 20 percent from fats (40/40/20). Hence, the 200-pound individual would consume 1, 200 calories from protein (300 grams), 1, 200 calories from carbs (300 grams), and 600 calories from fats (67 grams).
The carbohydrate rotation comes into play like this (shown over 10 days) for a 200-pound lifter:
|Day 1||100%||300g||3, 000|
|Day 2||75%||225g||2, 700|
|Day 3||50%||150g||2, 500|
|Day 4||25%||75g||2, 250|
|Day 7||2, 750|