Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.
Are you tired of training your butt off to add every ounce of muscle you possibly can and then turning around and dieting it all off? It’s an extremely daunting task to try and pack on some muscle and build an impressive physique all the while risking losing it all for the sake of getting lean.
No matter what time of year it is, getting and keeping a lean, muscular physique is the goal of most people reading this. But how do you go about accomplishing what seems to be just beyond your reach?
You want to build muscle and lose fat. Period!
You’ve probably heard the old saying that you have to choose between GAINING MUSCLE and losing fat. The two just can’t be done simultaneously – the local gym know-it-all thinks he is just “telling it like it is.”
This belief is so vested in gyms everywhere that no one even attempts to prove it wrong. Let it be written, let it be done!
What if I were to tell you that it’s not only possible, but easy to execute requiring just a little planning and know-how? Can you build some appreciable muscle while losing that extra baggage in the meantime? Heck yeah! Just don’t tell your local gym know-it-all.
The giant 800 pound gorilla in the room is diet. Everyone knows they need to manipulate their eating habits, but few actually take the necessary action required to significantly create change. Below is a breakdown of the three vital macronutrients that encompasses this plan to build muscle and strip away fat and finally reveal your vision of one impressive physique.
Protein: What can’t be said about the importance of proper protein intake that hasn’t already? Comprised of the building blocks of protein, amino acids are crucial to the growth and development of muscle tissue, protein synthesis and even fat loss. This plan calls for you to eat approximately 1 to 1.5 grams of protein per pound of body weight.
Let’s take a sample individual that weighs 200 pounds. This would equate to 200 to 300 grams. Starting on the low side is recommended when beginning the diet. Good sources are read meats, chicken, fish, eggs, beef jerky, Greek yogurt, low-fat cheese and protein powders.
Fat: Essential for not only heart, circulatory and joint health, healthy fat is essential for hormone regulation which will subsequently help with fat loss and MUSCLE GROWTH. The days of fat being the bad guy are over. However, since fat has over twice the calories as protein and carbohydrate careful consideration must be taken with amounts.
Fat in this diet will be used to offset any calorie restriction from carbs as they aid in energy and satiety. Good sources include avocado, all kinds of nuts, olive oil, natural peanut and almond butters, sunflower seeds and egg yolk.
Carbohydrate: Carbs will be your X factor during this diet. By manipulating its intake, carbs will have a significant effect on insulin levels, blood-sugar and energy all the while creating a fat burning, muscle growing experience. Careful consideration will be taken regarding consumption amounts and training day and intensity.
Strategically cycling throughout the week will keep your furnace burning and give you just enough to build lean muscle mass. Good sources are white and brown rice, white and sweet potatoes, 100% whole wheat bread, Ezekiel bread, vegetables, some fruits and whole grain pasta.