Diet ways to gain muscle and lose fat

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I normally like to keep sets per exercise around and reps between and use antagonistic supersets when possible. In my case, I do smaller muscle groups such as forearms, abs, calves, and rotator cuff on my weight-training off-days; however, this is certainly not something that needs to be done. Do calves and abs whenever you want, make sure your workouts are hard just, heavy, intense, and cover your entire body.

Diet for the really interesting part Now, the diet! From the beginning of the weight-training session until bedtime. Caloric intake: The same amount as you would take in during a normal low-calorie day, but these calories are to be consumed in a right time span of hours.

Let’s first use and illustrate a weight training off day, Tuesday as an example. , perform HIIT sprinting or cardio.

The timing for the HIIT on weight-training off-days is not important terribly, that the evening is normally a time when the metabolism starts to slow but keep in mind.

By performing extreme exercise at this right time, we stimulate the metabolism so the metabolic rate over the course of 24 hours is greater.

After this, have a protein drink along with some liquid carbs which would be equivalent to about half of the total gram allotment of carbs for the day.

Since the physical body is most responsive to carbohydrate consumption following activity, try to get more carbs in post-workout, of when you perform it regardless. Of the day Throughout the rest, the physical body would be in a hard-core fat-burning state. Diet would consist of lean meats mostly, throughout the day fibrous veggies and quality fats about every three hours.

Wednesday Again, our hypothetical trainee gets and this time does the optional slower up, longer-duration cardio for 40 minutes, such as walking on a slightly inclined treadmill at a pace not so fast that it leaves him out of breath, but just fast enough so it would be a little difficult to carry on a conversation.

After this, have a protein-carb drink. The amount of carbs would be less than the preceding days of HIIT cardio post-workout consumption, maybe 20 grams since the longer-duration slower cardio is less taxing on the glycogen system. Another important thing to remember is, day and this training session is around 3 p since this is a weight-training. Of calories Instead, grams of protein, 80 grams of carbs, and 53 grams of fat, we need to cut those in half and eat about calories, grams of protein, 40 grams of carbs, and 26 grams of fat from breakfast until 3 p.

Once 3 p. The macronutrient total from 3 p. Although complex carbs such as white potatoes, rice, oatmeal etc. Keep fructose and fruit consumption to a minimum, and be sure you stay away from fat definitely. Having high insulin levels coupled with fat intake shall drive fat directly into storage.

morning for another 1

Continue to pig out on carbs until bedtime and then wake up the next. Why It Works? The weight training and preceding dieting phase not only burns fat but also puts the body into a glycogen-depleted state which heightens insulin sensitivity so the body is ready to suck up on all the nutrients delivered during the short-term carbohydrate overfeed. In addition to increasing cellular hydration, which is important for protein synthesis, the physical body responds to this overfeeding by increasing levels of the anabolic hormone insulin.

Having high insulin levels all the right time could be a bad thing and result in fat gain, but for such a short time period after an extreme workout we’re able to maximize the anabolic power of insulin for anabolism and muscle building with little danger of spillover into fat storage.

Studies have proven that carbohydrates consumed during massive short-term carbohydrate overfeeding have a little effect on de novo lipogenesis, or conversion to fat from carbohydate. Also, during this right time and after, the physical body will respond to this short-term overfeed with larger amounts of the hormones testosterone, leptin and thyroid.

Leptin is the hormone which normally drops during a diet and causes our fat loss efforts to reach a stand-still and causes our body to start cannibalizing muscle tissue. By boosting leptin through over-feeding, we also make sure that our fat loss efforts continue unhindered throughout the plan while all the other hormones are optimized for muscle gain.

in the day not only to burn more calories and fat but

Regular cardio is done earlier, more importantly, to give a huge metabolic stimulus throughout the day. Diet is optimized to allow fat burning during these right times.

Likewise, the timing of the weight training sessions coincides with the time when the body would normally start to go from an anabolic to a catabolic state. Following the weight-training workout with a high carbohydrate overfeed gives solid, around-the-clock dietary and hormonal management of both muscle gain and fat loss. Supplements Although supplements are not necessary there definitely are certain supplements worth considering absolutely.

Should be consumed for the majority of your daily fat consumption. Can be used in large dosages during the carbohydrate overfeed phase. Tyrosine, DMAE, green tea extract, 7-keto, ginseng etc. Creatine monohydrate: Used during overfeeding phase. Someone who just came off a hard-core bulking diet eating calories per day will have a hard time putting on any additional muscle mass following this program, however, it shall allow better retention of muscle while dieting.

Success on the program will typically manifest itself with bodyweight staying continuous and the physique taking on a harder, more dense, leaner look. This is a sign that the physical body is shedding fat while building muscle. Some may find they can get with little to no cardio and just follow the diet away, per week but most will need at least 3 sessions. If cardio and HIIT sessions are to be scaled back it is best to remove those sessions on the weight training days regular cardio instead of eliminating those done on the off days HIIT.

When it comes to adding muscle keep in mind, if one were to hold fat levels continuous yet add muscle mass their relative body fat percentages would go down, which is a perfect state. For those who find themselves putting on fat following the program to the letter yet, the high calorie re-feed may need to be examined and toned down possibly.

People tend to vary on their response to high calorie re-feeds. It is also important to note that after a high calorie re-feed some water will be retained which will likely make measurements like the waist increase in size. Also recognize that, no matter how successful the scheduled program is, there will come a point where the mutual task of building fat can no longer be accomplished on this program and a more specialized program will have to be undertaken. Fill me in on your results and feel free to contact me with any relevant questions!


116 thoughts on “Diet ways to gain muscle and lose fat

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  8. When using my fitness pal to track macros, do you use the excercize calories into account when making the breakdown? I have a very active lifestyle and when I have the excersize calories on, it sometimes says I need to eat an additional 2500 calories for that day. When I do this I experience a rapid and high weight gain. However, in contrast, when I turn them off, after I weigh myself the next morning, I realized I may have lost 2lbs in one day. So how much do you need to take into account excersize calories and how would one calculate really how many extra calories they need to make up for extra calories burned? This has been a topic I have been struggling with for a couple months now as I am trying to cut and maintain a certain weight.

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  10. I’m in need of help if anyone can help me out!

    I have been gaining weight which is perfect cuz I was skinny but I also gained a bit of a gut. I wanna still gain weight but I also want to lose the gut. I’m currently 175 pounds and 6’2 height.

    How many calories should I eat what should the macros look like? Remember I’m trying to gain muscle weight and lose the stomach fat. Thanks in advance

  11. Thanks, just that diet helps me. I transform my life by NextLevelDiet.

  12. The sopranos is the greatest tv show of all time 💯 let’s argue 🤷🏽‍♂️

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  15. For the people that love Breaking Bad, theres a Romanian show called Umbre which has somewhat of a similar setting, about a family man leading a double life. Highly recommended.

  16. Why is carbs at 300g Im only 18 yrs old 150ibs 5,6 and mine are at 360g

    1. Cause he does not need more sugar/energy intake than that for his own objectives, that amount is a healthy amount that would supply him of adequate energy and dietary fiber, going over than that is not necessary as it would interfere with the process of gluconeogenesis which is essentially generating glucose from fat, or in other words it would interfere with the process in which you would use your fat to fuel yourself and you would end up storing fat and using faster fuel sources like carbs/sugar.

  17. If you want to lose 20kg like I did, you need to visit website NextLevelDiet. They provided me with 30 days plan meal, training plan, fitness tips and healthy recipes. Visit their site and transfrom your body!!!

  18. Eating before going to bed can cause all sorts of digestive issues – can even lead to acid reflux. It also increases your core temperature and can interfere with REM sleep (deep sleep). Besides that, the video was pretty solid. Not the way I eat but understand the logic behind 75% of it.

  19. Awesome video Jeff, also if youre still after a new series to binge give Mr Robot a go. Love breaking bad but gotta say Mr Robert may have the edge. Keep up the good work mate.

  20. Great video but sometimes if you go too high on protein your body will depend on that protein which isn’t very good for the body.

  21. How do you separate the macros in chili lol. I still struggle with my macros I’m new at it. I don’t it ahead of time yet I log foods as I go tends to be random but close

  22. I’ve got a show suggestion that’s up there with breaking bad ever heard of Dexter??

  23. Is there a better feeling than eating a pizza without a guilt knowing that it wouldnt mess up your fitness plans? NextLevelDiet, thank you for everything!

  24. I LOST 19LBS IN JUST ONE MONTH. I just followed diet and training plan from website called NextLevelDiet.

  25. this was a great video! full of great content and not too long.

  26. Diet regimen is simple to adhere to as well as I melt my fat faster than ever with NextLevelDiet.

  27. I love Jeff so much. He’s so detailed, scientific and fact based, which I adore. But I can’t help but feel like 225g of protein is too much for someone as short as Jeff (5’5 if I’m not mistaken). He’s the same height as me and I just think 225g of protein is overkill. You don’t need that much to build muscle! Xx

    Edit: Sorry, just saw you address the high protein intake ❤️

  28. Breaking Bad is definitely the best TV show of all time, I cant think of one disappointing or average episode (even the fly episode was super clever) but;

    Band of Brothers,
    The Sopranos,
    Game of Thrones (if you just forget season 8 exists and make up your own ending)
    and
    Rick & Morty

    …are all strong contenders if you havent seen them all!

    Also, thanks for sharing your well sourced knowledge!

  29. when your mom writes you the macros, you know she’s a good mom.

  30. so Ive been bulking for a couple of months now and i gained quite a bit of fat, so im looking for a way to lose some fat for the summer (about 2 months left) but still continue my bulk.. any tips?

  31. All my friends following diet plan from NextLevelDiet. Training plan is absolutely outstanding.

  32. Dude, would you recommend use of weed while getting into fitness?

  33. I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit *Next Level Diet* and get a real diet, stop taking fuc*ing pills.

  34. So, and dont get me wrong as Im going to be ordering your book shortly, but from what I have read fat is more satiating than protein as it releases more of the hormone leptin. Can you explain why you think protein is more satiating, as I guess it could be somewhat subjective.

  35. Eating good is expensive… I have a limit of 15pounds a week for food 😭 I’m aloud in the gym for free so I’m working out a push pull split 5days a week but I can’t get all the stuff I need from food

  36. Visit *Next Level Diet* and make your own body transfromation!!! I LOST 18kg. Unbelievable! 😀

  37. You have a lot to lose going high on protein. You have much higher chances of getting cancer and dying younger. If you want to understand why check out David Sinclair a Harvard professor on Ageing.

  38. Your videos are amazing especially right now. I’ve been diagnosed with the corona virus so I’m living in my workout shed to stay away from my wife and 21month old son so they don’t get sick. And I’ve been binge watching your videos and the information I’ve received are things i would have never thought of. Thank you and keep posting👌🏼

  39. I was wondering how to lean bulk, which changes would i have to do to my diet if i did that, turns out we have the same macros but you eat more calories than me in protein (400kcal). it feels reassuring, thank you very much for the content.

  40. Thank you, just that diet benefits me. I transform my life by NextLevelDiet.

  41. Personally, I dont like gyms. They are so crowded and I cant do my workout there. I decided to take bodyweight training plan from NextLevelDiet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  42. are you counting all sources of protein together? animal and plant based?

  43. I took diet plan from NextLevelDiet. I am feeling more much healthier as well as more powerful. btw I shed 10kg

  44. … using a combo of ur tips, Jeff cavalierATHLEANX.COM’S tips,and doctor greggs tips I’ve came from a fat 80kg 14year old kid to a 75kg strong kid I bulked from 65kg btw I didn’t only loose 5kg 😂😂

  45. The only isue with protein intake, is accelerated ageing, acording to one study if I remembre correctly but Im not sure…

  46. How much Cardio ( or just physical activity ) do you do on these days? Besides for your workout.

  47. What is Custokebon Secrets and how does it work? I hear many individuals burn their fat with this popular lose weight method.

  48. Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from NextLevelDiet contains delicious and nutritionally rich foods your body, brain and heart will love. Its definitely worth trying.

  49. Truly inspirational, we are actually what we eat. Great body though.

  50. How do you increase the amount of calories u consume without gaining weight?

    1. You will gain weight as long as you are going over your daily expenditure of calories, so if u eat a surplus u will gain weight, if u want to increase the amount of calories then you would have to use those calories/energy in your daily activities or working out.
      So if u increase the amount of activity level you maintain during your week, you would be eating more calories to main such activity.

  51. Breaking bad is the greatest show of all time. True!
    After this I respect you even more 😉

  52. I cant believe I found this website. NextLevelDiet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isnt something you should be scared of and it can easily fit in your daily routine.

  53. What about sugar do you worry too much about added sugar when eating? Not like donuts but like bread and other stuff

  54. I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didnt lose that much, I could say this thing really works and its definitely worth trying

    1. gamer x Diet regimen is simple to adhere to and also I shed my fat faster than ever before with NextLevelDiet.

    2. gamer x Thanks buddy, NextLevelDiet is remarkable. I took diet regimen plan also.

    3. Ofc, Im adhering to diet regimen strategy from NextLevelDiet. That altered my life.

    4. I took diet strategy from NextLevelDiet. I am really feeling extra much healthier and also stronger. btw I lost 10kg

    5. Wow, I see the word has actually spread out, the NextLevelDiet is truly outstanding, was a large game changer for me

  55. i would definitely watch suits!! great show man! and thanks for the vid!!

  56. show recommendation! The Sopranos! its such a great one! i highly recommend! also another is O

  57. I took diet regimen strategy from NextLevelDiet. I am feeling a lot more much healthier and stronger. btw I shed 10kg

  58. Breaking bad is the best series ever. Just watched for the second time myself. Awesome post Jeff; keep up the excellent content bro!

  59. Visit NextLevelDiet and make your own body transfromation!!! I LOST 18kg. Unbelievable! 😀

  60. It’s finally here!!! Today I’m opening up pre-orders for the new Ultimate Nutrition Guide to Body Recomposition at a HUGE discount of 30% OFF the retail price. Hit up the link to pre-order here: I’m also offering a 30% OFF coupon code for any of my training programs when you pre-order. Pre-Order is available for 14 days, then price goes up – so if you’re looking to take your nutrition to the next level, now is the time! Hope you guys enjoy the video and the rest of your weekend. Peace!

    1. Damn, i eat far more healthy than him! But i dont have his body. He eats candy, wheat thins and chili!?

    2. When someone asks me How to get a six pack?, I always recommend website *Next Level Diet* because you get personalized DIET plan, TRAINING plan, FITNESS tips, and HEALTHY recipes. Its everything you need to get six pack in one month!

    3. Been watching you for years. Im happy to see receiving the recognition you deserve. Millions of views per video. Congratulations brother.

    4. Wow, I see words has actually spread, the NextLevelDiet is genuinely fantastic, was a huge video game changer for me

    5. Hey there. Huge fan of your work but quick question, is eating banana and bread only a good breakfast of the day?

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