How to “redirect” food to muscle INSTEAD of fat
Published: Thu, 11/08/12
Hey,
As promised, here is another great article from Hugo Rivera
where he shares some top step by step strategies that you
can start implementing TODAY in order to gain muscle while
losing fat!
Today's topic focuses on muscle building nutrition! Be sure
to read the whole thing as this article details exactly what you
need to do in order to create a diet that will give you the muscle
without the fat.
Eat Big To Get Big...Not So Simple.
By Hugo Rivera, CFT, SPN, BSCE
Ask most people at the gym about what sort of diet program you
need to get big and 9 times out of 10 you will hear: "you need to
eat big in order to get big". However, it is not that simple. If
you simply eat big you will get big....as in fat big, which is NOT
what anyone of us is looking to do.
need to get big and 9 times out of 10 you will hear: "you need to
eat big in order to get big". However, it is not that simple. If
you simply eat big you will get big....as in fat big, which is NOT
what anyone of us is looking to do.
Problems of Traditional Bulking Up Methods
Many people who want to gain some serious
muscle make the big mistake of thinking that in order to get
muscular you need to get fat. As someone who has experimented
numerous tactics over the last 2 decades, I can tell you that the
strategy of eating like a pig in order to gain muscle will leave
you, unfortunately, looking like one.
muscle make the big mistake of thinking that in order to get
muscular you need to get fat. As someone who has experimented
numerous tactics over the last 2 decades, I can tell you that the
strategy of eating like a pig in order to gain muscle will leave
you, unfortunately, looking like one.
With the exception of the super fast metabolism of people that are
hardgainers, most of us need to focus on consuming quality calories
in order to gain muscle. Furthermore, we cannot consume calories
indiscriminately as again, doing so will invariable result in too
much fat gain.
hardgainers, most of us need to focus on consuming quality calories
in order to gain muscle. Furthermore, we cannot consume calories
indiscriminately as again, doing so will invariable result in too
much fat gain.
The worst is that once guys go over 10% body fat, and girls go over
14% or so, the body's estrogen levels increase and, as a result,
additional calories consumed are more easily stored as fat as
opposed to muscle. Thus, in order to make the best bodybuilding
gains, it pays to stay lean. As a matter of fact, the leaner one
is, the easier it is to gain.
14% or so, the body's estrogen levels increase and, as a result,
additional calories consumed are more easily stored as fat as
opposed to muscle. Thus, in order to make the best bodybuilding
gains, it pays to stay lean. As a matter of fact, the leaner one
is, the easier it is to gain.
How Can I Bulk Up to Gain Muscle Without Gaining Fat
#1-Get Lean First: In order to gain muscle at the most accelerated
rate by using a clean bulk up method without gaining fat you need
to first get lean. There is no way around this. If you are not
lean enough, your body simply will turn most of the extra calories
as additional fat.
rate by using a clean bulk up method without gaining fat you need
to first get lean. There is no way around this. If you are not
lean enough, your body simply will turn most of the extra calories
as additional fat.
#2-Prime Your Body For Gains: You have to remember that your body is
an incredible machine who likes to remain in a state of
homeostasis. In other words, the body does not like to change much
and will always fight change. Thus, if you are constantly
providing more calories to your body than what it burns, it will
build muscle and store some fat. If you are training hard, most of
the gains will be in the form of muscle. However, the minute your
body gets used to your training routine, and also starts to adapt
to the diet, your muscle production will go down and fat gain will
go up. And like I said before, after you go past 10% body fat,
extra calories get more easily stored.
an incredible machine who likes to remain in a state of
homeostasis. In other words, the body does not like to change much
and will always fight change. Thus, if you are constantly
providing more calories to your body than what it burns, it will
build muscle and store some fat. If you are training hard, most of
the gains will be in the form of muscle. However, the minute your
body gets used to your training routine, and also starts to adapt
to the diet, your muscle production will go down and fat gain will
go up. And like I said before, after you go past 10% body fat,
extra calories get more easily stored.
In addition, the body starts to become insulin resistant as well
and that makes further muscle gains harder as well.
The key to priming your body is to diet down.
By following the right calorie restricted, fat burning
diet, you get to lose fat, you optimize your insulin sensitivity
and you start to prime your body for future muscle gains. By
depriving your body of calories you put your body in a state that
it becomes very "hungry" for nutrients. This is especially true
after an extended fat loss period, such as the one prior to a
competition. When the body is "hungry" for nutrients, this is the
optimal time to do a clean bulk up phase because when you do, most
of the calories, if not all, are re-routed towards muscle
production! Any of you who have done a bodybuilding, fitness,
figure or bikini show know what I am talking about. If you are smart, after
a show you will go back to the gym, raise your calories, and slowly
but surely start upping the intensity as you regain your strength
in order to make the best use of this anabolic effect that comes
after a period of dieting.
diet, you get to lose fat, you optimize your insulin sensitivity
and you start to prime your body for future muscle gains. By
depriving your body of calories you put your body in a state that
it becomes very "hungry" for nutrients. This is especially true
after an extended fat loss period, such as the one prior to a
competition. When the body is "hungry" for nutrients, this is the
optimal time to do a clean bulk up phase because when you do, most
of the calories, if not all, are re-routed towards muscle
production! Any of you who have done a bodybuilding, fitness,
figure or bikini show know what I am talking about. If you are smart, after
a show you will go back to the gym, raise your calories, and slowly
but surely start upping the intensity as you regain your strength
in order to make the best use of this anabolic effect that comes
after a period of dieting.
Calorie Cycling - The Secret To Making Muscle Gains While Staying
Lean
Lean
As you probably figured out by now, a good strategy to accelerate
muscle mass gains is to alternate between periods of dieting with
periods of bulking up as I propose in my Body Re-Engineering
program. If you are a guy that is over 10% body fat or a gal over
14% then you must diet down first. When you get down to around 8%
for guys and 12% for the ladies, then you can switch back to a
higher calorie diet.
muscle mass gains is to alternate between periods of dieting with
periods of bulking up as I propose in my Body Re-Engineering
program. If you are a guy that is over 10% body fat or a gal over
14% then you must diet down first. When you get down to around 8%
for guys and 12% for the ladies, then you can switch back to a
higher calorie diet.
When you combine periods of higher calorie levels with periods of
lower calorie levels your gains will continue to come in the form
of increased muscle and less fat. And to get even better results,
take into account your individual body type. So for example, if
you are a typical endomorph (someone with a tendency to get fat
easily) your nutrition will require less carbohydrates (around 45%
of your total calories should come from carbs, 35% from protein and
20% from fats) than the nutrition of an ectomorph (a naturally
skinny hardgainer) who needs around 50-60% carbs, 20-30% proteins
and 20% fats.
lower calorie levels your gains will continue to come in the form
of increased muscle and less fat. And to get even better results,
take into account your individual body type. So for example, if
you are a typical endomorph (someone with a tendency to get fat
easily) your nutrition will require less carbohydrates (around 45%
of your total calories should come from carbs, 35% from protein and
20% from fats) than the nutrition of an ectomorph (a naturally
skinny hardgainer) who needs around 50-60% carbs, 20-30% proteins
and 20% fats.
Another strategy to make your fat loss phases and muscle building
phases more effective is to vary calories within the same week. So
for example, if you are eating to gain muscle, have 5 days of
higher calories and two days of lower calories. In this manner,
the body keeps responding to the program a bit better than if you
just eat high calories all the time. You also stay leaner as well.
If on the other hand you are eating to lose fat then do 5 days of
lower calories and 2 days of higher calories.
phases more effective is to vary calories within the same week. So
for example, if you are eating to gain muscle, have 5 days of
higher calories and two days of lower calories. In this manner,
the body keeps responding to the program a bit better than if you
just eat high calories all the time. You also stay leaner as well.
If on the other hand you are eating to lose fat then do 5 days of
lower calories and 2 days of higher calories.
Putting It All Together
Since in this article we are focusing on muscle gain, here are some
guidelines that will help you to get started:
guidelines that will help you to get started:
1-Determine if you are an ectomorph (naturally skinny) or an
endomorph (tend to gain fat if you overeat).
endomorph (tend to gain fat if you overeat).
2-Assuming that you are at below 10% body fat, do the following:
Endomorph caloric intake =
[Lean body mass (fat free mass) x 12] + 700 ßHigh Calorie Days (5
Days)
Days)
Lean body mass (fat free mass) x 12 ß Low Calorie Days (2 Days)
For both days use the following ratios: 45% carbs/35% Proteins/20%
Fats
Fats
Ectomorph caloric intake =
[Lean body mass (fat free mass) x 18] + 700 ßHigh Calorie Days (5
Days)
Days)
Lean body mass (fat free mass) x 18 ß Low Calorie Days (2 Days)
For both days use the following ratios: 55% carbs/25% Proteins/20%
Fats
Fats
So as you can see, it is not as simple as eat big to get big. You
need to eat smart to grow lean!
need to eat smart to grow lean!
~~~~~~~~~~END OF ARTICLE~~~~~~~~~~~~~~~
Now you can see why if you just use the all you can eat
philosophy to gaining muscle you will look anything but
muscular.
That's why you have to know exactly how to manipulate
both yout diet and your training in the way that my friend
Hugo shows you how to in his Body Re-Engineering System.
You'll discover exactly how to eat based on your gender,
You'll discover exactly how to eat based on your gender,
unique bodytype/metabolism, and your individual goals.
Furthermore, you will learn the exact way in which to
manipulate all of the macronutrients in your diet. When
you understand how to manipulate your nutrients
precisely you'll discover how you can use food to master
your hormones, control your metabolism, and NEVER store
carbs as fat on the body. Thus, you will gain muscle as
you lose the fat.
When you couple the above with a plan that manipulates
all of the workout variables of exercise selection, sets,
reps, rest in between sets and workout frequency in a
logical manner that makes use of the systems that the
body was designed with you will then get the most dramatic
body re-compositioning results!
That's what makes Hugo's Body Re-Engineering System
unlike any other system in existence.
Imagine NO MORE plateaus and no more fat gain with the muscle!!
Imagine NO MORE plateaus and no more fat gain with the muscle!!
And you can use this system also to lose as many pounds of fat
as you need to lose while toning up. The versatility of Body
Re-Engineering is just incredible.
The fitness industry has needed a solution like this for years so it's something
that I HIGHLY recommend.
GRAB this system. You won't regret it. And right now it's $57 off ($19.95) as Hugo
The fitness industry has needed a solution like this for years so it's something
that I HIGHLY recommend.
GRAB this system. You won't regret it. And right now it's $57 off ($19.95) as Hugo
wants as many people as humanly possible to use it in order to re-engineer their
physiques. And remember that you will also get 5 FR E E Bonuses as well as a
6 Week Rapid Muscle Gaining/Fat Loss Training Log. However you need to hurry as
the Training Log gift expires TONIGHT at midnight!
$57 Discount + 5 BRE Bonuses + The 6-Week Rapid Muscle Gaining/Fat Loss Training Log FR E E <------- expires tonight at midnight
$57 Discount + 5 BRE Bonuses + The 6-Week Rapid Muscle Gaining/Fat Loss Training Log FR E E <------- expires tonight at midnight
Take Care,
Brian