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Building muscle requires an increase in calories; that is, to gain weight you must eat more calories than you burn each day. With the right plan and the right discipline, you can get seriously shredded in just 28 days. With this six-week, 10-point program, you'll blast off pounds of body fat and reveal a six-pack just in time for summer. STRATEGY 1: CUT CARBS IN HALFWhen carbohydrate intake is lowered, the body turns to fat for energy. For most meals (not including postworkout), aim to get 40-60 grams of protein and 40-80 grams of carbs, depending on your size; bigger guys weighing more than, say, 225 pounds will shoot for the higher end.
The meal plan on the following pages gives a guide to particular food portions that will get you to these gram targets. If you stick to a large breakfast and a substantial post-training meal and evenly divide your other meals into smaller portions, you can boost your total caloric intake, ensuring that those extra calories go to the muscles when they need them.
They had to go through hundreds of hours in the gym and dozens of other mini-milestones before hitting that bar-bending mark.
Not only does this reduce calories, but it also helps control insulin, the hormone released with carb consumption that can increase the appetite.The easiest way to implement this step is to halve your carbohydrate portion size at meals. Losing fat is the cumulative result of what you eat, how you eat and how much you eat, coupled with hardcore weight training. Dietary fat should be as low as possible, except for healthy fats (from nuts, olive oil, fatty fish), which can amount to 5-10 grams per meal. Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements. Though many rely on diet sodas, Crystal Light and other low-calorie sweetened drinks, plain old water is really your best bet.


Yet cardio certainly has its place as a stimulus.Used in moderation, cardio allows you to get over fat-loss plateaus without altering your diet too much. In this case, we say no, which is why we provide you with the tools you need to add muscle while maintaining, not increasing, your current level of bodyfat. Providing the body with what it can put to use during these windows facilitates optimum growth and keeps bodyfat levels down. Building on the previous workout is what eventually amounts to four plates on each side of the bar. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. It can be a real mental battle to stick to your food plan.To stay motivated and deal with cravings, Juge has a couple of great recommendations. Introducing carbs back into your diet after this kind of drastic reduction kicks up leptin levels and, therefore, your metabolism. In addition, when the body comes out of a brief, modified lower-carb diet, it becomes more efficient at storing carbohydrate as muscle glycogen, key for pushing through your workouts with the type of intensity you need to elicit growth. Saturated fats are the worst fats because they contain high amounts of triglycerides which raise your cholesterol level. Glycogen not only powers your training but acts as an anabolic stimulus, allowing the body to retain muscle even as you attempt to whittle away a few extra pounds. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to -- pizza, lasagna, doughnuts, beer, chips, you name it! Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month.
Happily, this will be a bedtime chore and, over the next six weeks, should become as routine as brushing yout teeth.
Afterward, get right back on the wagon with your next scheduled meal.Second, take a few photos of yourself to keep your motivation up.


This is a special type of fat that has so many health benefits attached to it that it almost makes this form of fat legendary. When you go to bed with a lower blood-sugar level as a result of avoiding carbs in your last meal, the body is more apt to increase its production of growth hormone (GH), which accelerates fat loss by mildly increasing the metabolism and boosting muscle growth.Also, try adding arginine to your list of supplements to increase GH levels. The unfortunate part of attempting to get leaner is that the body often tears down protein, including muscle tissue, at a far greater clip than when calories and carbs are much higher. Some of the things that omega 3′s or “fish oil” are known to help assist you with is to combat depression, fend off fatigue, and give you energy you need to workout. Arginine, which converts to nitric oxide in the body and increases blood flow, has also been shown to boost the release of GH and support metabolism.
So to prevent the loss of protein and muscle tissue and the dropoff in metabolism that comes with it, add 5-8 grams of leucine pre- and postworkout.Find the right supplements for your diet and fitness goals at GNC Live Well. It has also been known to assist with fat loss too so be sure to include it in yourВ body building workout routine.The last thing that needs to be mentioned is fruits and vegetables.Many people say that fruit should be consumed in moderation because they contain sugar, but I have never met anyone who has gotten fat off of eating fruit! I take front, side and back pictures of them at the beginning and have them post the photos on their mirror at home.
The same can be said about veggies, but focus more on green vegetables because they contain more vitamins and fiber.The best diet for building muscle a combination of all of the ingredients mentioned above. A lot of what you need to eat daily depends on your body weight, fat percentage, and workout load. If you have a craving for bad foods such as chocolate, pastries, and alcohol, just remember that your training your body and those things need to be kept to a bare minimum.



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Comments to “Meal plan for building lean muscle and losing fat”

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