GAIN MUSCLE AND LOSE FAT AT THE SAME TIME!
By Andrew McInroy, B.Sc. Nutrition
“You cannot gain muscle and lose fat at the same time”. That is something that has been said by many nutrition and fitness gurus over the years and you have probably seen it in many different articles. I want you to right now erase that quote from your mind because the truth is that you can gain muscle and lose fat at the same time. Actually, here is a new quote to remember: You can get jacked and ripped at the same time. In order to do this, you have to have a specific nutrition program, train a certain way, do a certain amount of cardio, and use the right supplements. If you want to achieve what many people say is unachievable and get the body of your dreams, read on because in this article I am going to show you how it is possible to gain muscle and lose fat at the same time – at a very rapid rate.
Included in this guide is information on the supplement stack, a simple training program and nutrition guidelines. Use all of them together and you will see amazing results. This is your time to be shredded and jacked!
The Ultimate Recomposition Stack: OxyElite Pro + Modern BCAA + Compound 20 + PowerFULL
OxyElite Pro – There is no other fat burner on the planet that has helped people shed so many pounds of fat. It has received top fat burner awards from many websites and magazines. Not only will it help you lose fat at a rapid rate, it also helps to destroy cravings for junk food and also gives you amazing energy to blast through your workouts, cardio and busy day. OxyElite Pro has many amazing fat burning pathways but one of the most amazing things about this fat burner is its ability to block and deactivate the Alpha-2 receptor. The Alpha-2 receptor is highly concentrated in the “trouble areas” such as the abs, lower chest, and butt. When the Alpha-2 receptor is activated, fat burning in these areas does not occur. So essentially, OxyElite Pro is going to significantly increase fat burning in the trouble areas so if you want to get ripped abs, OxyElite Pro is how to do it!
Modern BCAA – BCAA are now a staple to any serious athletes supplement arsenal. The reason that they are part of the Ultimate Recomposition Stack is because they help to maintain muscle mass, promote recovery, enhance strength and muscle gains, and even increase fat loss!
Here is an excellent article on how BCAA do all these amazing things and why Modern BCAA is one of the best!
Compound 20 – This may be the most revolutionary supplement to ever hit the industry. There is something called the Beta-2 adrenoceptor and when you activate it you can prevent muscle breakdown and also enhance muscle building. This is great for on a cut because muscle is metabolically active tissue which means it helps to burn calories and fat! And of course you want to maintain as much muscle as possible and even build some so that when you’re ripped, you can reveal the steel! But if that wasn’t enough, if you activate the Beta-2 adrenoceptor, you also increase fat loss! This is the ultimate recomposition product because it allows you to gain muscle and lose fat at the same time!
PowerFULL – What if I told you that you could increase your natural growth hormone levels by 878%? This isn’t just a random number, a study actually proved that the ingredients in PowerFULL could do just this! Why do you want more growth hormone? GH can increase IGF-1 (this is what makes GH so anabolic!), increase sarcomere hyperplasia (build new muscle cells! this is crazy!), increase bone mineralization, greatly increases lipolysis (fat burning), stimulates protein synthesis (muscle building), and even helps to repair joints, ligaments and tendons. This makes growth hormone desired for those who want to build huge ripped muscles, have lightning quick recovery, healthy joints, and melt the fat off from their body.
Learn more about growth hormone here: Growth Hormone Supplements – The Competative Edge!
The Synergy – So you have the best fat burner which is going to crush cravings, give you tons of energy and help to burn fat in the problem areas (ripped abs!) and you’re going to prevent muscle breakdown, build more muscle, enhance recovery, and greatly enhance fat loss with the use of Modern BCAA, Compound 20 and PowerFULL. These supplements in combination with the training and nutrition advice below are going to have you looking amazing for the beach!
Introduction to the Energy Systems
The key to recomposition is to have an understanding of the energy systems that our body uses to produce movement. The point of all energy systems is to produce ATP and this is the energy currency our body uses. Different systems produce different amounts of ATP and at different rates. Let’s start to discuss these energy systems. There are two categories of energy systems: anaerobic and aerobic. Anaerobic means that you do not need oxygen in order for the energy system to work. The aerobic energy system needs oxygen in order for it to work.
Anaerobic Energy Systems
Phosphocreatine System – ATP means Adenosine Triphosphate and we can imagine it looks something like this: A-P-P-P. When we break down ATP for energy, what happens is the bond between the Ps gets broken and this releases the energy and this leaves A-P-P. The point of phosphocreatine, which looks like this: Cr-P, is that it donates it’s P to the A-P-P to regenerate A-P-P-P so that it can be used again. This is a very rapid energy system but it quickly runs out – it actually can only last 10 seconds when we are exercising at maximum capacity. The ATP system is used during explosive movements like weightlifting, golf swings, sprinting, etc. This is why creatine is known to increase strength, explosive power, speed, reps performed, etc. because it increases the amount of phosphocreatine our body has.
Glycolytic system – This is the rapid breakdown of glucose and glycogen in the absence of oxygen in order to produce ATP. So the glycolytic system uses carbohydrates for energy. When you are exercising at maximum capacity, the first 10 seconds uses the phosphocreatine system but after that you use the glycolytic system for up to 2 minutes or when you can no longer perform anaerobic work and have to either stop or slow down and start using the aerobic energy systems.
Aerobic Energy Systems
Fatty Acid Oxidation – This energy system uses fatty acids to produce ATP and needs oxygen to work. One fatty acid molecule can produce a lot of ATP, much more ATP than the phosphocreatine system, glycogen, or glucose can produce. Fatty acid oxidation is used in activities such as just sitting around and doing non-demanding activities. Fatty acid oxidation is also used during walking and at a greater rate.
Aerobic Glycolysis – this is the breakdown of glucose (carbohydrate) in order to generate ATP and requires oxygen. Aerobic glycolysis is used during activities such as jogging.
As you can see, as we increase our effort in exercise from walking, to jogging, to sprinting, the reliance on carbohydrate greatly increases.
The point of giving you this brief understanding of energy systems is because we will be going back to them here and there throughout the rest of this article to help you understand why it is possible to lose fat and gain muscle at the same time.
The Training Program
This training program consists of 2 – 3 work sets of the following exercises and doing 6 – 10 reps for upper body and 10 – 15 reps for lower body. You can do other resistance exercises that you like but these are the ones you have to make sure that you include – this is not a detailed exercise program, just some guidelines that make sure to implement for epic results. Aim to only workout for 60 minutes; once you hit 60 minutes, you’re done, go start having your post-workout meal to replenish your glycogen stores and start the recovery process.
Included in the schedule is the type of cardio that you will be doing. You will be doing 45 – 60 minutes of walking per day at a good pace (don’t go too slow like you’re moping around, but don’t go too fast like you’re trying to win a race). Make sure to try and separate your cardio and your weightlifting by at least 4 hours. The theory of this training schedule will be explained after.
Day 1 = Legs and Calves: Squats, Leg Press, Barbell Calve Raises, Lying Leg Curls
Day 2 = Lats and Biceps + Walking: One Armed Dumbbell Rows, Dumbbell Biceps Curls, Chin ups, Hammer Biceps Curls, Pull Ups, Pull downs
Day 3 = Abs (Do whatever exercises you want but only for 15 minutes max with good rest between sets) + Walking
Day 4 = Chest and Triceps + Walking: Incline Dumbbell Bench Press, Barbell Bench Press, Flat Dumbbell Bench Press, Incline Barbell Bench Press (do not combine all 4 of these pressing exercises in the same workout, pick 2 or 3), skull crushers, dumbbell flies, triceps cable extensions, horse rope push downs, push ups, cable flies.
Day 5 = Deadlifts and Traps: Deadlifts, Barbell Shrugs, Lying Leg Curls, Dumbbell Shrugs
Day 6 = Off + Walking
Day 7 = Shoulders + Walking: Standing or Seated Barbell Shoulder Press, Seated Dumbbell Shoulder Press, Lateral Raises, Front Raises, Rear Delt Rows (face down on bench), Rear Delt Flies (face down on bench).
The Theory – From our knowledge of energy systems we know that weightlifting will be using the Phosphocreatine System and it is well known that weightlifting is glycogen depleting – weightlifting burns carbs! Furthermore, muscle size has a lot to do with how much glycogen you have stored in your muscles; for every gram of carbohydrate, 3 – 4 grams of water are also stored. Therefore when we are building our nutrition program, our carbohydrate intake will be concerned with how many carbohydrates does it take to keep our muscles full of glycogen and continue to have intense workouts – we do not want to lose strength or muscle size. Also from our knowledge of energy systems, we know that walking uses primarily fatty acids for energy. So the theory of our training program is that you can gain muscle and lose fat at the same time by consuming the optimal amount of carbohydrates for muscle and strength gains while burning fat from fatty acid oxidation exercise (walking). And the supplements you will be taking will greatly increase the factors which allow you to gain muscle and lose fat. Continue reading, you’re on the road to learning the secret nutrition program and supplements that will achieve you a ripped physique while still having huge full muscles and super human strength.
The Nutrition Program
Nutrition will make or break you with this recomposition guide. It is the most important thing so make sure that you focus on it the most – you literally have to perfect it. The guidelines here are JUST guidelines. They are nothing more than hypothesized factors that should help you figure out something that is close to what you need. That being said, after you figure out approximately what you need, you may have to adjust for YOU and YOUR metabolism. It is extremely important that you take the time to figure out a diet, write it down, and stick to it for at least a week or two to assess how you react to it. This program works fast so you should be able to make the assessment for sure after two weeks on whether or not you are getting ripped up. Don’t count on the weight scale anymore; with this program you just use the mirror – you should be looking harder, more vascular and more ripped within no time.
Calories – the very first thing that you need to do is to determine your calories. Everyone has different metabolisms so once again this is just a guideline. You may need more, you may need less. If you are sluggish in your workouts and you are losing muscle mass, obviously increase calories by 250 until this turns around. If you aren’t losing fat, decrease calories by 250 until fat loss occurs. Only make these calorie changes after a week or two because you can’t determine it if you are making changes every day. A good starting point for this recomposition guide is to start at 2500. It may take 2 weeks to a month before you find the sweet spot, but trust me, once you find that sweet spot, this nutrition program along with the training and supplementation will be the key to gaining muscle and losing fat for the rest of your life – endless gains all while having a ripped physique. You know this program is working when you are able to see your abs and continue to make gains in strength, reps, and overall muscle size.
Protein – Protein is important for fat loss due to its large thermic effect and it is of course important for strength and muscle gains and recovery. For this program you want to get at least 1.5 g of protein per lb of bodyweight.
Dietary Fats – For this diet, get 25% of your calories from fat. Make sure to choose a mix of saturated fats (which are essential for testosterone production) and other healthy fats.
Carbohydrates – Once you have figured out your protein and fat requirements, the rest of your calories will be made up from complex carbohydrates.
Example for 180 lb person. Calories starting at 2500.
Protein = 180 x 1.5 = 270 g = 1080 cals
Fat = 2500 x 0.25 = 625 / 9 = 69.4 g of fat
Carbs = 2500 – 1080 – 625 = 795 cals = 199 g of carbs
MANIPULATE YOUR MACRONUTRIENTS FOR MAXIMUM FAT LOSS AND MUSCLE GAIN. This cannot be emphasized enough. Not gaining enough muscle? Increase calories and carbs. Not losing enough fat? Decrease calories in the form of carbs.
Carbohydrate manipulation for maximum muscle gain: On deadlift and squat days, you hit more muscle groups than any other exercise and release a ton of testosterone and growth hormone and you have greatly activated GLUT4 which is the doorways to the muscle cell. This means your body is PRIMED for muscle gain. Therefore, add an additional 500 – 1000 calories to your diet and consume it in addition to your post-workout meal within 2 hours of your workout. Higher rep workouts such as 15 rep squats could be rewarded with 1000 calories. The calories should be clean for maximum results. Of course this may be too much so be sure not to go overboard.
OFF Days – There are 2 off days in this program, you should make an effort to take your carbohydrates to 50 g or less on these days. Replace the calories with mainly protein and healthy fats. This will cause your body to tap into fat stores greater. This is key to recomposition – why give your body carbs during days that you aren’t going to burn them? This is an opportunity to burn fat.
The Food Choices – Your food choices should be made up from the following:
Protein: Seafood (Salmon, Haddock, Tilapia, Tuna, etc.), extra lean beef (steak, roast beef, hamburger, etc.), chicken, turkey, eggs, egg whites, whey protein powders, casein protein powders.
Carbohydrates: Sweet Potato, Yams, Ezekiel Bread, Brown Rice, Quinoa, Wheat Free / Gluten Free Oats
*Note*: Make your carbs gluten free as this will greatly enhance your physique and also make you feel better. Strategically eat your fruits after your workouts but limit your carbs from fruit to about 50 g per day max. I prefer to have only a banana and a kiwi after my workouts.
Dietary Fats: Salmon Oil Pills (Omega-3s), Avocados, Pistachios, Almonds, All Natural Peanut Butter, Almond Butter, Extra Virgin Olive Oil, Flax Seed Oil.
Make sure to consume 6 – 7 meals per day. This is the easiest way to do things because then you can split up your macronutrients and don’t have to worry about eating too much food at one sitting and this should also increase your metabolism. Spread them out by a few hours.
When to Consume Your Carbohydrates: You want to consume your carbohydrates at the time when your carbohydrate uptake is enhanced and or when you know you need to have your carbohydrate stores full to enhance performance. The 3 – 4 times that you want to have your carbs are: Breakfast, pre-workout meal, post-workout meal, and post post-workout meal.
The Mathematics. I have given you all the tools to make the best diet possible. It is up to you to determine what YOU need. Use a calorie counting website to determine how much calories are in each foods and this may take you some time to figure out your own diet but in the end it will be worth it.
Conclusion: So there you have it, the ultimate recomposition guide. It’s all about manipulating your energy systems so that you gain muscle and lose fat at the same time with a good training program, the right type of cardio, manipulating your nutrition (especially the carbohydrates), and having the best supplements for recomposition on Earth: PowerFULL, ModernBCAA, OxyElite Pro and the biggest breakthrough in supplementation history: Compound 20. As I always say, enjoy the results. But screw that, you’re going to be euphoric and ecstatic with these results. As a final word, remember, you have to be patient and tweak your nutrition as it is the key to getting the results you want – never give up.