Nutrition plan for muscle gain and fat loss.?
Hi,
I have been working out for last 6 months and last week I purchased Craig’s TurbulenceTraining program.
I have a query regarding my nutrition plan. I am 150 lbs with 18.5% body fat.
In last one month I have gained 2 kgs of muscle and 1 kg of fat. I take my weight & body fat after 2 weeks, I have noticed that muscle gain has remained the same but my body fat is increasing.
As of now I am totally clueless as to what is happening, I have not made any dramatic changes in my diet the only thing I started taking was a muscle gain supplement (which I started in last week of May).
I am thinking of reducing my intake of carbohydrates (esp. the muscle gain supplement, reducing that to 2 scoops instead of 4). Is this normal. Could you guys suggest any other carbohydrates that would help me reduce the fat and increase muscle at the same time.
thanks.
Tagged with: Fat Loss • gain muscle • Nutrition • Turbulence Training
Let me start off by saying this: I dont know how your measuring your body fat because you dont mention it, but if its with a scale that measures it, the scales are totally inaccurate, they give you one number for bodyfat before you pee, and another number totally different (like 2-3% different after you pee) so if thats your source, its wrong.
The thing is, what your trying to do is like two separate goals almost, its like saying you want to save up for a house but then you but a porsche. Its possible, but its difficult because when you lose weight, you lost muscle also. I think you should focus on losing weight first, and hopefully youll be able to gain muscle at the same time if you do things right, but your main focus should be losing weight first.
Try this:
Get rid of that muscle gain thing first, unless its protein (and if it is, then I hope its not muscle milk or muscle milk light because those arent whey protein and are FULL of fat.)
Get a tub of whey protein that has 120 calories or less per serving, about 25 grams of protein per serving, and 2-3g carbs per serving) — for the most part, carbs are your enemy.
I think you should cut down to 1200 calories a day. Do cardio 4-5 times a week for 45min-1hour MAX and no more than that. No more than 4-5x a week, no more than an hour! And in an hour, you should be burning at least 800 calories, and yeah thats difficult for many people, but if your not doing it, try harder.
- Have balanced meals, eat every 2-3 hours.
- Get amino acid pills and take them before you sleep and when you wake up
-The only times your allowed to have carbs is for breakfast, before your workout, and after your workout, thats it, no exceptions if your serious
Breakfast – complex carbs, oatmeal is best
Preworkout – complex carbs again, I pop a couple amino acids or take down a shake, it helps me perform better
After your workout – Take a WHEY protein shake, no other types of protein powders. Whey is best right after a workout (theres other kinds too, but for now, with your calorie restriction, you dont have room for other types of protein, but I have a caesin shake before I goto bed)
Now with the shake, its very important to do this, and its the only time your allowed to do this. Your supposed to have a carb that raises your blood sugar quickly (non-complex carb). Most people dont know this.
Try to have a lot of greens, I’m not going to get into the other aspects right now, and I dont have time to make you a diet plan, but I’m sure you can find one online.
I followed that and lost weight, and gained muscle, but I did intense weight training with a personal traininer, and since I was new to weight training I was able to gain muscle.
Experienced weight lifters will for sure lose muscle even when keeping weights the same (my trainer who is an expert of 20 years lost 1 pound of muscle, so it will happen for experienced weight lifters).
You may try green smoothies too. My cravings for chocolate and chips were so bad that I would drive to the store in the middle of the night. Not good for my weight, my health, or my wallet! It took about 2 months of green smoothies for my body to start craving healthy foods. Boy, did it feel good!
To lose fat, what do you have to do? You have to do lots of cardio, eat a low carb/low fat/lower calorie diet, and of course, lift weights. To gain muscle, what do you have to do? Do little or no cardio, eat a high calorie/higher carb/higher fat diet, and again, lift weights. Did you notice something there? Yup, they are complete opposites. So, nutritional plan is the only thing which works.
I feel, losing fat and gaining muscle are conflicting goals. Building muscle requires eating more calories than you burn while losing fat requires eating less calories than you burn. When you’re trying to lose fat and reducing calories, you won’t be taking in the number of calories your muscles would need to grow larger.
Here is a magic formula for extreme lean muscle mass and fat burning. For three days in a row, come hell or high water, only eat complex carbs first thing in the morning (a serving of oatmeal will do it) and immediately after your workout. On the fourth day, eat a ton of carbs. Actually cheat on this day. Eat whatever you want, but ensure that you eat sufficient protein and lots of complex carbs. This is the time to eat pizza, pasta, cake and so on.
Proper protein intake will vary according to age, gender, goals and so on. Generally speaking, each meal should contain between 25-50 grams of protein. A rule of thumb is that a healthy male trying to promote lean muscle mass should ingest 1.5 grams of protein per pound of body weight. Therefore, if your body weight is 200 pounds, a daily intake of 300 grams of protein (6 meals with 50 grams of protein each) would be required. The key is that if you are training hard, you need protein.