Controlled fat loss while increasing lean body mass.
HOW TO MAXIMIZE MUSCLE AND MINIMIZE FAT; ACHIEVE A FAT-TO-MUSCLE TRANSITION
- Nutrition is the key factor in gaining muscle and losing fat!
- Not training. Train to build muscle – always!
- Not cardio.
- You should always tailor your training, cardio and nutrition to build muscle and lose fat.
- Each extra pound of muscle means you can eat about 50 additional calories.
ACCELERATE FAT–TO–MUSCLE TRANSITION WITH CORRECT NUTRIENT RATIO
- The most important factor in building – lean muscle tissue while losing fat is your ratio of protein, fats, and carbohydrates.
- For most people 50% Protein, 20% Carbohydrate and 30% Fat is best for building muscle and losing fat at the same time.
- Another important factor if you want to lose fat and gain muscle is total caloric intake.
- You can almost always eat more calories with a 50 – 20 – 30 ratio than with a lower fat diet.
- It is nearly impossible to gain lean muscle tissue when your calorie intake is below maintenance level.
- To gain lean muscle you probably need between 12 and 18 calories per pound of bodyweight. Males can normally start with 15 calories per pound of bodyweight and females with 12-13 calories per pound of bodyweight.
- Think of you bodyfat and lean muscle tissue as competing magnets. Each trying to attract the calories and carbs you eat to accumulate fat or build muscle respectively.
- The more fat you have the more chance that any additional calories and/or carbohydrates will be stored as fat. The greater your percentage of lean muscle tissue, the more extra calories you will be able to eat.