My plan is a little extreme. But if you are dedicated enough to stick to this plan, then you can muscularly grow and simultaneously get rid of fats. Rate it!
Author: Kelly Baggett
Many bodybuilders want to gain muscle mass and at the same time part with fat. Unfortunately, for the lion's share of the guys who have been training for more than a year, the pursuit of two rabbits turns into a guaranteed slippage for long months, if not years. They say that bodybuilders tend to go to extremes. I do not know whether this trait is an individual feature or consequence of the way of life necessary for a cardinal and permanent transformation of one's body, but this character property is really inherent in most cool guys. Even if we leave behind training brackets, do you know a lot of people or athletes who adhere to ruthless diets of bodybuilders? In the phase of muscular mass intake, the amount of absorbed food is enough to feed a small town, and then a full turn is followed, and during the drying phase of the daily diet is barely enough to feed a small bird.
Everyone who, at least once in his life has gone through the real phases of mass gathering and subsequent drying, perfectly understands what extremes I'm talking about. To gain muscle mass, the body requires an increase in diet while limiting all unnecessary activity. And to rip off fat after recruiting this muscle mass, you will have to ruthlessly cut calorie intake and include in the training algorithm monotonous and tedious cardio-operations. All attempts to find a golden mean between a set of mass and drying, as a rule, lead to unsatisfactory results in each direction.
However, with the help of science, information and understanding of how different systems of our body work, we can find the necessary exercises and choose the right time for nutrients to achieve a high goal – muscle growth and simultaneous loss of fat. The plan I proposed was created with an eye for bodybuilders, and it may seem a little extreme. However, if you are sufficiently devoted to the goal to hold out, it will help you achieve two mutually exclusive goals due to the right timing for training and nutrient intake.
We are going to exploit the hormonal status of the human body, which is known to be prone to circadian rhythms – on the basis of this rhythm we will choose time for training and nutrition. The plan assumes the existence of periods of extreme malnutrition to get rid of fat and the same extreme overeating for muscle mass gain. All this we combine with the training on fat loss (VIIT, cardio) and muscular training (strength training). Most of the time you will spend in the phase of fat burning, limiting the amount of carbohydrates and calories, and for maximum effect you will perform the appropriate exercises, such as cardio and VIIT.
The remaining time you will sleep, pick up iron and eat like crazy. This will help you to stimulate the synthesis of protein, gain muscle mass and make the most of anabolic hormones, the development of which is stimulated by strength training and diet. And now let's look at the key elements of this program.
Certain types of cardio-loads should be performed 3-6 day cycles with alternating long low-intensity loads and VIT training. Walking uphill on the treadmill for 45 minutes is the ideal option for a long cardio workout, which should be done on days of strength training (up to 3-x times a week). A sprint on the street, an exercise bike or a treadmill is a great welcome to VIIT, which should be addressed on days free from strength training (2-3 times a week).
There are several ways to diversify the VIIT sessions. I like the following scheme: the duration of the "rest" periods is twice the duration of the "sprint" phase. For example, after 4 minutes of jogging or slow cycling (warm-up), we perform an 20-second sprint race, followed by an 40-second jogging phase. Repeat the cycle 8-12 times, and in the end, 4 minutes are devoted to the hitch.
In general, if there is a universal recipe VIIT, then it sounds like this – you need a creative approach. Typically, the more difficulties you experience with recruiting and / or losing fat, the more cardio and WIIT sessions you need to perform. 3 conventional cardio and 3 VIIT per week – this is your maximum. If the metabolic processes proceed at a moderate pace, you should stop at 3 VIIT sessions and abandon the cardio, and the lucky owners of accelerated metabolism can only have 1-2 VIIT sessions per week.
The content of your strength training is not as important as choosing the time for training. Strength training should begin later in the evening, so that during the first half of the day you can successfully burn fat stores. At this time, you still adhere to a low-calorie and low-carbohydrate diet. After the end of the strength training and before going to sleep should remain at least six hours.
At this time interval, you will eat for three, to speed up the synthesis of protein and make up the reserves of glycogen. If you train too early, you will soon lose the opportunity to burn fats and thus interfere with plans to fight fat stores.
Strength training should be performed three times a week every other day, for example, Mon / Wed / Fri or Tues / Thurs / Sat. Training sessions should include heavy basic exercises with a slight overlap. In other words, do not devote the whole training only to the hands. Your goal is training, which stimulates a powerful release of anabolic hormones and promotes the growth of muscle mass. For example, here's how I organized my current three-day schedule.
My training usually pursues mixed goals, and therefore it will suit many. But remember, this is just an example.
Usually I perform to the 4-6 exercise approaches from 4-8 repetitions and, where appropriate, use antagonistic supersets. In addition, I work on small muscle groups, such as forearms, abdominal press, calf muscles and muscles of the shoulder girdle on rest days, however, you do not have to follow my example. Work with the abdominal press or the calf muscles, when you want, most importantly, make sure that your workouts are really ruthless, intense and difficult, and you are working on all muscle groups.
And now the most interesting is the diet! The diet is divided into two separate phases: a low-calorie and low-carbohydrate portion, followed by a high-calorie and carbohydrate-rich stage. Here is the detailed description:
Low-calorie and low-carbohydrate portion
- Duration – 24 hours per day of rest and 12 hours on training days
High-calorie and high-carbohydrate part (loading phase)
- Duration – only on training days, from the beginning of the training session and before going to bed.
The phase of a balanced intake of carbohydrates and calories
* (cardio in the morning – optional, depends on individual needs)
And now let's consider the proposed program in detail. With a body weight of 72 kg, our imaginary bodybuilder needs 1600-1920 calories in low-carb and low-calorie days. Take the proportions B50% / J20% / U20% and get 200 g protein / 80 g carbohydrates and 53 g fat. I suggest starting from the day free from strength training, for example, on Tuesday.
It is advisable to put the VIIT training in the afternoon or early evening. The choice of time for HIIT in days free from strength training is not so basic, but remember that by evening metabolism, as a rule, slows down. High-intensity training during these hours stimulates metabolism, and we get increased activity of metabolism on the 24-hour interval. After training, we drink a protein cocktail with a small amount of carbohydrates dissolved in it, which will be approximately half the daily requirement (80 grams) in carbohydrates. Since the body is more susceptible to carbohydrates after physical activity, try to get most of the nutrient after the end of the training session, no matter what time of day you are engaged in. During the rest of the time the body is in a state of active burning of fats. The diet should contain predominantly lean meat dishes, fiber-rich vegetables and healthy fats; frequency of food intake – every 3 hours.
Our imaginary bodybuilder woke up and went (or not – the choice is his) to a prolonged low-intensity cardio workout. He does about 40 minutes, training consists of walking uphill on a treadmill. It is necessary to walk at a moderate pace, not bewildering, but high enough to talk with colleagues was not easy. After training – protein-carbohydrate cocktail. The amount of carbohydrates should be lower than after the WHITE session a day earlier, perhaps, 20 g will suffice, because a prolonged low-intensity cardio session does not hit the glycogen stores so much.
It is important not to forget that on this day the bodybuilder is also waiting for the strength training, which will begin after 15.00. Low-calorie diet, he will adhere to only half a day, and therefore the need for macronutrients should be adjusted to take into account the entire diurnal diet. Instead of eating 1 600 calories, 200 g protein, 80 g carbohydrates and 53 g fat, the bodybuilder should divide these figures by two and in the morning (before 15.00) get 800 calories, 100 g protein, 40 g carbohydrates and 26 g fats.
But at three o'clock in the afternoon the holiday of anabolism begins! Immediately before training, we must receive a powerful impetus, and therefore we begin to sip a protein-carbohydrate cocktail. Dextrose / Maltodextrin / Whey Protein or BCAA / Dextrose / Maltodextrin. After training, we take another portion of a high-protein and carbohydrate cocktail from dextrose / maltodextrin and whey protein and we keep our way home, where a gigantic portion of real food and carbohydrates is waiting for us! The diet from 15.00 and before going to sleep contains approximately 1600 calories, 300 g carbohydrates, 80 g protein and 9 g fat for a person weighing 72 kg. Perfectly low-fat and carbohydrate-rich foods.
Although complex carbohydrates, which are found in potatoes, rice, oatmeal and other cereals, are ideal for restoring muscle glycogen stores, flakes, low-fat flour products, and the like can also be added. Consumption of fruits and fructose should be kept to a minimum and stay away from fatty foods. The rise of insulin secretion in combination with the intake of fats is a direct way to filling fat stores. Continue to lean on complex carbohydrates before going to sleep, and waking up in the morning, go back to the restrictive diet for 1,5 days, until the hour of strength training and overeating again breaks.
Strength training and previous malnutrition not only burns fats, but also leads to the depletion of glycogen stores, which sharply increases the sensitivity of tissues to insulin and perfectly prepares the body for active assimilation of nutrients coming during a short phase of loading with carbohydrates. In addition to increasing the hydration of cells, which is important for protein synthesis, the body responds to this overeating by increasing the secretion of the anabolic hormone insulin.
High secretion of insulin throughout the whole time can play a cruel joke and lead to the accumulation of fats. But provoking a short-term increase in hormone production after intensive training, we derive maximum benefit from the anabolic potential of insulin and stimulate anabolism and muscle growth without the special risk of unwanted accumulation of fats. Studies have shown that carbohydrates, taken during a potent but short-term carbohydrate overeating, have very little impact on lipogenesis, or the formation of fats from carbohydrates.
In addition, during and after the loading phase, the body produces huge amounts of testosterone, thyroid hormones and leptin. Leptin is a hormone, the secretion of which decreases during a restrictive diet, which in turn stops the loss of fat and stimulates cannibalism of muscle tissue. By boosting the synthesis of leptin during overeating, we eliminate the obstacle to fat burning and optimize the secretion of other hormones responsible for muscle growth. Regular cardio sessions performed in the first half of the day not only provoke a greater calorie consumption and active utilization of fats, but, more importantly, they give a powerful metabolic impulse that persists throughout the day. And the diet has already been optimized in order to help you burn fats on these time intervals.
Similarly, with the choice of the moment for strength training – it coincides with the time when the body is only planning a transition from anabolic to catabolic state. Due to strength training and HIIT, after dinner or closer to the evening, we stimulate the release of anabolic hormones and increase the sensitivity of tissues to these hormones at the most appropriate time for this. At the same time, we stimulate metabolism at a time when it usually begins to slow down. The nutrition enriched with carbohydrates, following the power training, gives full and round-the-clock hormonal and food control over muscle growth and fat burning.
Although dietary supplements are not absolutely necessary part of this program, some preparations definitely deserve our attention. It is also important to take and / or not take certain drugs at a certain time.
Take whey protein hydrolyzate after cardio or strength training, and tandem whey and casein will be the ideal solution for use at any other time of the day.
The ideal option is a cocktail of dextrose and maltodextrin before and after strength training.
A trap for volume and a bucket lock for the achieved results!
It can be used before, during and after cardio training, IVT and strength training.
To increase muscle growth and recovery!
100% quality for maximum effect and absorption!
Fish oil / Flaxseed oil / other useful fats
Irreplaceable. Must account for the lion's share of the fat you consume.
Preference should be given to R-ALA. You can use high dosages during the carbohydrate loading phase.
Alpha-lipoic acid (ALA) is a natural antioxidant!
Can be used at any time. Tyrosine, DMAE, green tea extract, 7-keto, ginseng and the like. You can also use caffeine.
The first fat burner in the world, operating 24 hours in a row!
Use during the loading phase with carbohydrates.
The proposed plan is perfectly suited for people with an average metabolic rate, who do not suffer from extreme thinness, and do not gain weight very quickly. If you just completed the phase of mass gain, during which you received 6000 calories per day, using this program to gain additional muscle mass will be very problematic, however, you can shift the focus to keeping the muscles during drying. Conversely, if you have just dried to 5% fat mass, you are unlikely to lose weight with the proposed plan, but you will be able to gain muscle mass and with the same fat content.
In the standard situation, a successful result of the program can be considered a more dense, muscular and relief physique with a stable total body weight. This suggests that the body gets rid of fat and at the same time continues to build muscle. If the scales signal a decrease in the total body weight, then the calorie deficit is too large, and you either need to reduce the most energy-intensive part of the training (cardio, VIIT), or raise the calorie intake during the low-carbohydrate phase. Someone will find out that he can refuse cardio at all and just stick to the diet, but most will need at least an 3 cardio session a week. And if the amount of cardio and VIIT needs to be cut, it is better to do this at the expense of days of strength training (usual cardio-operations), and not at the expense of days of rest (VIIT).
Now with regard to muscle growth. If you keep the fats in check and continue to gain muscle mass, the total percentage of body fat decreases, and this is the ideal condition. If you are gaining fat mass with literally following my recommendations, then the nutrition in the phase of loading should be reconsidered in the direction of caloric reduction. People react differently to a high-calorie diet. It is also important to note that after a high-calorie phase, a certain amount of water is retained in the body, which, most likely, will negatively affect such an indicator as the waist volume. Therefore, it is important to compare this indicator with the same period (after loading), and not with a low-calorie diet day, since the figures may differ.
Also you should understand that regardless of the success of the technique, there is a point after which simultaneous musculation and fat loss are already impossible, and a series of highly specialized programs come along. However, most people with 10-15% fat mass will be able to reach somewhere up to 8% using the proposed technique, while they will continue to build muscle without hormonal drugs. Tell me about your results, feel free to write and ask any questions!
Do not fool people's heads, complete nonsense.
The organism can be set up for weeks by dialing, drying, etc. And then there is a switch anabolism-catabolism. It smells of PHARMA. And the time can be so much only for a professional athlete.
Excuse me. Now my weight is 50 kg (small height) according to your formula it turns out that I will have to eat even on a day of strength training with a maximum of 900 calories, and on the remaining days – only 600. I'm telling in vain that I'm not looking for excuses or anything like that, just wondering how, with such caloric content, to increase weight in strength exercises? Until now, it has never turned out okay and generally somehow to train, lowering the calorie content below 1000. PS Can I drink coffee without sugar and milk before training and can I use it as a low-intensity cardio pool?
And if I can not train six hours before bedtime, and three? And training sometimes takes about two hours? In principle, I turned proksovkka for half a year – only about 5 kg, but the excess fat did not appear. Now during the training I drink amines, and added caloric content in the form of an extra cocktail and food intake and weight went and Salko too: (And if during training to drink a geyner?
Why are you posed! Everything is real. Garmoshku, vince, and sports a full stack, this is somewhere 50 pieces per month, plus a complete relaxation between these sessions, i.e. We resign from work, we sit down on the farm and everything will be fine. And the muscle to beat and the fat to be burned .;)
Hello, please tell me, what and how much is on the training day before the training?
not really simultaneously dry and gain weight.
Stupidity! Personal indicator. 1, 3 kg of muscles and minus 3,8 kg of fat per month. With the fact that I'm a girl. Watching how to do and eat.
How at you so it has turned out?
You will not believe, but many newcomers, especially those who have an excess of fat mass, simultaneously burn fat and gain muscle mass. But more experienced athletes are given this much more difficult, then it is necessary to alternate the set of mass and drying.
in-in. If everything is done more or less correctly, the fat goes away, and the muscles grow. The only problem is that the beginner has a little muscle, and when the fat begins to go under it a little, then there is nothing, and that gives the impression that the beginner is only losing weight and sense of zero. Yes, but what about zero if he does and eats a normal number of proteins. Muscles grow 0,5 kg per month, for a beginner this is an ideal, the limit of dreams, and fat can be thrown down to 1 kg per week. Norm. article, clearly, specifically, useful
completely agree with Alexei, I am engaged in TA, jerk 10 times in a semi-subordinate tantalize the entire training session, I do not supplement the superset .
strange that the creator of this program is a woman
another nonsense crazy or wrong translation!? First looked through fluently. I started to read carefully and . the driver of the protein synthesis-driver-bridge-adapter-connecting-what with what !? http: //ru.wikipedia.org/wiki/%C4% F0% E0% E9% E2% E5% F0 realized that the author is not okay with his head! Further he connects strength training in the mode of massaging and drying. But a jerk for 10 times, along with training in the supercell of the chest and back, has killed me! and this is subject to malnutrition. any change in the complex positively affects the mass gain on the form if you add the cardio regime but such training will last for 2 hours where the fat and muscle will break down! A good attempt to combine mass and cardio can work, but not force, the combination of three different modes will lead to the fact that there will be no results in anything!
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