Building muscle without gaining fat requires paying special attention to nutrition. Nutrient-timing, taking in optimal nutrients at the right time, is a powerful tool for preventing undue fat gain, during mass-building programs. In addition, manipulating certain training variables can cause your body to burn fat faster, without sacrificing muscle gains. Follow these simple guidelines to start building muscle and stop gaining fat.
Step 1
Time your nutrients to optimize muscle-building. Post-workout is one key nutrient-timing opportunity. Drink a shake including 50 g of whey protein, 100 g high-glycemic carbohydrates (fruit juice or dextrose) and 30 g of healthy fats, such as flaxseed oil or medium-chain triglycerides. "Optimum Anabolics" recommends this ratio for muscle-building. Another nutrient-timing opportunity is immediately before bed. Take another protein shake with 30 to 50 g of whey protein and 15 to 30 g of healthy fats, such as flaxseed oil or natural peanut butter. Blend in 1/2 cup of cottage cheese (casein protein) for a slow, trickl-effect digestion of proteins, which will be delivered to your muscle cells for recovery.
Step 2
Eat six smaller meals throughout the day. Frequent feedings keep the stress hormone cortisol low to encourage muscle-building, and keep metabolic rate high to prevent fat storage. Take in 1 g of protein per lb. of your body weight, split between these meals. Each meal should contain 20 to 30 g of protein, some low-glycemic carbs, such as oatmeal, brown rice or wheat pasta, and healthy fats like olive oil, avocado and/or nuts and seeds. Post-workout and pre-bedtime meals should be counted toward your daily totals.
Step 3
Use a macro-nutrient ratio of 30 percent protein, 30 percent healthy fat and 40 percent carbohydrates. According to "The Fat Burning Bible," this is the optimal ratio for fat-burning. Lean proteins, dietary fiber and healthy fats help to keep glycemic response or blood sugar low, preventing fat gain. Large servings of carbohydrates, particularly high-glycemic ones such as table sugar, white bread and potatoes, spike insulin levels, which can lead to storing large amounts of body fat.
Step 4
Perform three to five resistance training workouts per week. Focus on the compound movements such as the bench press or barbell squat. According to fitness experts Jonathan Lawson and Steve Holman, these exercises build mass because they target the most muscle fibers. Use a repetition range of nine to 12 reps, which stimulates hypertrophic (muscle growth) muscle fiber responses. Train to positive failure when possible, which means stopping all working sets when you can no longer do another controlled repetition. Have a partner spot you to prevent injury.
Step 5
Do "super cardio" immediately following your weight-training workout. This is Jeff Anderson's recommendation for burning pure body fat. Having used up most of your glycogen (muscle-stored carbohydrate) fuel, your body will turn to its own fat stores for energy. The "Muscle Nerd" recommends lower intensity cardiovascular training because it uses less of your hard-earned muscle tissue for energy than higher-intensity training. Examples of low-intensity cardio include steady state walking on a treadmill, riding the exercise bike or using the elliptical machine. Try 30 minutes immediately after a resistance training workout. On non-workout days, do your cardio on an empty stomach upon waking.
Things You'll Need
- Whey protein
- Fruit juice
- Flaxseed oil
- Cottage cheese
- Natural peanut butter
References
- "Optimum Anabolics;" Jeff Anderson; CQC LLC, 2004
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; Ironman Publishing; 2008
- "The Fat Burning Bible;" Mackie Shilstone; John Wiley & Sons Inc.; 2005
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