Burn Fat And Build Muscle

Macrobolic Nutrition: Priming Your Body to Build Muscle & Burn Fat

Many people want to attain the muscles and lean body of a bodybuilder but wonder how to do it right. Some have been pumping iron but havent been able to get the results theyre striving for. This book gives readers the key to attaining that sculpted body without wasting their efforts in the gym. It explains the principles of the Macrobolic Nutrition plan, which can be used to get bigger, leaner, and healthier. Readers will gain an understanding of the impact food has on the many biochemical processes in the body that influence muscle growth and fat burning.Gerard Dente is a nationally ranked bodybuilder, who understands the importance of nutrition and supplementation for maximum performance. His own personal quest to find supplements that would give him a competitive edge led to his study of the science behind nutrition and supplementation and their effects on muscle building and performance. In this book, he shares his knowledge of how nutritional intake can be maximized to meet bodybuilding goals.Macrobolic Nutrition is like any good mystery book. Readers will pick up key pieces of information on how to get massive and ripped, and by its conclusion, they will have finally figured out the mystery of how to pack on lean mass! The Macrobolic Nutrition plan is not a quick fix: it is a long-term permanent solution! There are other diets and nutrition programs that may lead to body fat loss, but these diets typically compromise the ability to pack on muscle. With the Macrobolic Nutrition plan, readers can turn their bodies into efficient muscle-building, fat-burning machines!For most bodybuilders, the goal is usually to win in competition, but the motivation tends tobe a personal quest to continually take ones body to the next level. As Gerard Dente explains, Ive seen too many people going to the gym, working hard, and not getting results far too often. For those who train hard but are unhappy with the results theyve gotten, this book delivers the goods!

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Question by Kris: What is the best diet plan to burn fat and build muscle?
I’m currently about to go into Phase 2 of P90X, I’ve seen some increases in muscle mass, but not enough definition because of my body fat percentage. What is the proper diet plan for burning that fat and yet keeping my muscles growing? I’m looking for something like a daily calorie guide, protein guide, carbohydrates guide, etc. Should I also add more Cardio into my weekly workouts along with P90X?

Best answer:

Answer by cyn_texas
I would recommend keeping your calories high which will not only maintain current lean tissue but encourage new tissue growth. It will take a few weeks for your body to fully adjust to being fueled by fats for cardio workouts.

You can lose more body fat eating protein & fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.

The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter – add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)

Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.

The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won’t release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it’s fat stores if it knows there is plenty of nutritious food.

Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.

The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).

It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.

Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.

Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want “something” – have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese – pork rinds & dip or tuna/chicken/turkey/egg salad – steaks – a huge sugar free cheese cake. Eat so much you won’t feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.

High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.

Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg – let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 minutes. Suggested for daily fiber needs.

As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar & maintain weight or health.

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