Build Muscle And Lose Fat At The SAME Time (Part 2)

Published May 8, 2013

Build Muscle And Lose Fat At The SAME Time (Part 2)

In the previous post we ran through the basic principles of how to build muscle and lose fat at the same time, we also covered what you should consider before you attempt to build muscle and lose fat at the same time, and how to create your own meal plan.

Click HERE for part 1.

In part 1 I promised to show you a 3000 calorie meal plan to build muscle and lose fat at the same time, and here it is. This plan is ideal for someone with a Metabolic rate of 3000-3500 calories (including the activity factor).

3000 Calorie Meal Plan To Build Muscle And Lose Fat At The SAME Time

 

The supplements mentioned in this meal plan are just to give you an idea of what you can use, and it gives me solid figures when adding calories, carbs, fats and proteins. The chicken in the meal plan is Gold Standard Nutrition‘s chicken. We sell this chicken in Body Transformation Gym in Huddersfield where I work.

Breakfast

50g Oats, 5g cinnamon, mix with water + 1/2 serving (12.5g) Myprotein Impact Blend

Calories: 243.5

Carbs: 33.75g

Fat: 4.38g

Protein: 18.2g

 

Mid Morning Snack

100g Salmon & Green veg (no carbs) + 15ml Omega 3

Calories: 245.17

Carbs: 0g

Fat: 17.13g

Protein: 20g

 

Lunch

120g Chicken Breast salad + 50g Brown Rice + 15ml Omega 3 (use as dressing)

Calories: 370.13

Carbs: 39.5g

Fat: 6.63g

Protein: 38g

 

15 minutes Pre Workout

Calories: 282.5

Carbs: 47.17g

Fat: 0.25g

Protein: 23g

 

During Workout (Half way)

Calories: 282.5

Carbs: 47.17g

Fat: 0.25g

Protein: 23g

 

 

Post Workout (After Last Rep)

Calories: 282.5

Carbs: 47.17g

Fat: 0.25g

Protein: 23g

 

Post Workout 2

Calories: 486

Carbs: 72.2g

Fat: 9.7g

Protein: 27.9g

 

Dinner

100g Brown Rice, 120g Chicken breast  + 15ml Omega 3

Calories: 555.17

Carbs: 78g

Fat: 8.13g

Protein: 42g

 

Pre Bed Snack

100g Salmon & Green veg (no carbs) + 15ml Omega 3

Calories: 245.17

Carbs: 0g

Fat: 17.13g

Protein: 20g

 

 

Totals

Figures are the daily target in a perfect world, the figures in brackets are the actual figures. Figures were calculated using the MyProtein website and http://nutritiondata.self.com/

Calories: 3000 (2992.64)

Carbs: 375g (365g)

Fat: 66.7g (63.85g)

Protein: 225g (235.1g)

 

Before You Start The 3000 Calorie Meal Plan To Build Muscle And Lose Fat At The SAME Time

  • Make sure that this is the right calorie amount for you, it should be around your maintenance metabolic rate or slightly lower, you can find out your metabolic rate HERE. Ensure you take into account your activity factor.
  • If 3000 calories isn’t the right amount for you, or you’d like me to do a custom meal plan for you, please go to my Coaching page.
  • Consult a physician before commencing any diet or training.
Posted in Body Transformation, Building Muscle, Fat Loss, Nutrition, Supplements | Leave a comment

Build Muscle And Lose Fat At The SAME Time (Part 1)

Published April 25, 2013

Build Muscle And Lose Fat At The SAME Time (Part 1)

They say it can’t be done, but who are they anyway? ;) You CAN build muscle and lose fat at the same time, it’s just bloody hard that’s all!

So you may be asking how it can be done, fear not, all will be explained.

How To Build Muscle and Lose Fat At The Same Time

Basic principles:

  • Go high calories, high GI carbs, and quick digesting protein during the “Anabolic window”
  • Go on a calorie deficit and low carbs and high protein for the rest of the day
  • Keep a positive nitrogen balance
  • Stay “Anabolic” (constructive state) you can achieve this by following the steps in my free muscle building ebook
  • Have essential fatty acids just before you go to bed.

Follow all these strategies to build muscle and lose fat at the same time. Everyone has heard that you need to eat more calories than you burn to build muscle, this is not strictly true. There is a time where your body is primed for protein synthesis – for all you non geeks out there, protein synthesis is pretty much building muscle.

What you need to do to build muscle and lose fat at the same time is to go on a caloric excess around the workout (10 minutes pre workout up to 4 hours after the workout). The anabolic window will help you build muscle, after the rapid growth phase, you should then go on a caloric deficit to lose fat.

One strategy to build muscle and lose fat at the same time is to avoid carbs apart from breakfast and pre,during and post workout. Have low GI carbs with slow release protein for breakfast (Oats and casein), have protein and fibre meals mid morning, lunchtime, afternoon snack. This could be any lean meat with green vegetables. 10 minutes before workout have 13-15g quick digesting protein mixed with 40-50g of High GI carbs (glucose, dextrose, maltodextrin, waxy maize starch). Have this same mix 20 minutes into the workout, 40 minutes into the workout, and immediately post workout. After this have a high carb meal which has a lower GI (less sugary), then just before bed have a protein and fat meal, this could be salmon, or it could be cottage cheese and Udo’s Oil.

 

What You Should Consider Before Attempting To Build Muscle And Lose Fat At The Same Time

  1. How serious are you about achieving your goal? Are you willing to commit to a rigid meal plan? Bear in mind you will need to have several meals and perfectly time your pre workout shake, during workout shake, and post workout shake. You will also need to prepare your food in advance whether you do that first thing in the morning, the night before or batch cook a few days worth of food – without making your lifestyle work around this goal you simply are not going to build muscle and lose fat at the same time.
  2. Have you stuck to a meal plan in the past? If you haven’t, then this probably isn’t the plan for you, in order to build muscle and lose fat at the same time you need to have a compliance that is pretty much perfect.
  3. Can you cook or are you willing to learn? You don’t need to be masterchef standard but the more you know the more flavoursome the meals can be, the more you know about nutrition the more options you have when it comes to what food you eat. The more options you have, the easier it is to stick to the diet as you are less likely to get bored of the diet.
  4. Have you already had a body transformation? If you haven’t, pick a goal – one goal, pick the one that is the most important for you and pursue that goal like a fanatic for at least 12 weeks, do that, then come back to this.

How To Create Your Own Meal Plan To Build Muscle And Lose Fat At The SAME Time

  1. Figure out your metabolic rate – article here
  2. Get 50% of your calories from carbs, 30% from protein and 20% from fat
  3. There are 4 calories per gram of carbs and 4 calories per gram in protein and 9 calories per gram of fat
  4. If your metabolic rate is 3000 calories, then you will need 1500 calories from carbs, 900 calories from protein and 600 calories from fat
  5. This equates to 375g carbs, 225g protein, 66.7g fat
  6. Don’t have carbs and fats in the same meal (10g fat or less in a protein and carb meal, 10g carbs or less in a protein and fat meal)
  7. Don’t have fats near your workout
  8. Have complex carbs such as oats, sweet potato, brown rice
  9. Avoid sugar except 15 minutes pre workout to 1 hour post workout
  10. Have EFA’s – essential fatty acids before bed, this helps growth hormone levels and helps improve your body composition

 

3000 Calorie Meal Plan To Build Muscle And Lose Fat At The SAME Time

Will be coming soon in Part 2…

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3500 Calorie Bulking Meal Plan – Number 2

Published December 7, 2012

3500 Calorie Bulking Meal Plan

 

This is a 3500 calorie bulking meal plan I gave for a personal training client a few months back. His background is that he used to go to the gym without getting significant results. We changed his training routine, and we then focused on getting his fitness levels and lifting technique improved. Following that his body fat levels were low, with a naturally “skinny” frame, we then focused on getting a lot more calories in, with a hectic work schedule and social life it was hard for him to eat enough food, he also didn’t want to spend hours in the kitchen. So we devised a simple, practical and effective bulking meal plan that soon shot up his lean mass gains.

 

Below is the bulking meal plan that made it happen:

 

 

Breakfast


100g Oats dry weight
1 Medium Banana
500ml Skimmed milk

Meal 2

4 slices burgen bread
1 can tuna in brine
2 tbsps light mayo

Lunch

4 slices burgen bread
1 can tuna in brine
2 tbsps light mayo

Pre / During / Post Workout

1 scoop reflex instant whey, 40g maltodextrin 30 minutes before training

1 scoop reflex instant whey, 40g maltodextrin during training

1 scoop reflex instant whey, 40g maltodextrin post workout within 20 minutes of last rep

 

Dinner

200g brown rice
1 medium chicken breast
1/2 tin chopped tomatoes

Total Calories: 3481 Carb=405g Prot=268g Fat=82

For another 3500 calorie bulking meal plan, please click HERE.

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Kirthi (Kirt) Nandakumar is a Personal Trainer based in Huddersfield. Kirt is based in the 24 hour gym in Huddersfield – Body Transformation Gym. Body Transformation gym is in the Town Centre of Huddersfield. Kirt guarantees results with all his services, whether it’s personal training, buddy training or online coaching.

To enquire about personal training click HERE.

To enquire about online coaching click HERE.

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Posted in Building Muscle, Nutrition | Leave a comment

Do I build muscle or lose fat first?

Published November 24, 2012

Questions I get asked a lot is

“Do I bulk up or cut up first?”

“Should I build muscle or lose fat first?”

 

My answer is “It depends”. No I’m not being awkward! It depends on 3 things really:

  1. Your current body fat %
  2. Your primary goal
  3. How committed you are

 

Diet first IF….

Lose fat

Off season BRO!

  • When you’re standing you can’t see your toes
  • You use a boomerang to tie your belt.
  • If your body fat % is 15% (for men) or higher

Why should you diet first? Because when your body fat is higher your testosterone levels are lower. If your body fat is high, when you gain weight, you will gain more fat and less muscle, i.e. most of the weight you gain will be fat. With my online coaching clients and my personal training clients I always ask them what their body fat % is, If they’re above 10% I always suggest they focus on fat loss. My personal training clients and coaching clients are committed (I only deal with committed individuals who want serious results) so their FOCUS is on fat loss, however most want to build muscle so I get them building muscle and losing fat at the same time, yes this is possible but I’ll cover this later in this article.

The lower your body fat levels the higher your anabolic hormones and the more sensitive to insulin you’ll be. I would highly recommend that people diet until they’re 10%, then bulk up to 15%.

 

Bulk up first IF…

Build Muscle

Get Hench or Die Tryin’

  • Your ribs protude out more than your chest
  • You disappear when you turn sideways
  • You have six pack abs

When your body fat % is low your anabolic hormone levels are high, this makes it a lot easier to build lean mass aka build muscle. You need to eat sufficient calories from the right sources at the right time. I have done quite a few bulking meal plans, if you work out what your metabolic rate is, you can then go on a caloric excess of 250-500 calories and follow a muscle building meal plan. Here are a few bulking meal plans that I’ve created in the past to help you build muscle:

If you don’t know how many calories you need to build muscle, then see this article HERE

If you want to know what your metabolic rate is, then see this article HERE

 

Build Muscle and Lose Fat at the SAME Time

Only try this if:

  1. You’re an intermediate or advanced trainer
  2. You can stick to the diet 95%-100% – That’s for EVERY meal EVERY day thats about 40-50 feedings a week
  3. You’re number 1 priority is changing your physique – no excuses like you had a long day at work, no time etc.
  4. You can prepare ALL your meals in advance either first thing in the morning, or night before, or batch cook a few meals, bottom line, you need to prepare all your meals.

People say that you can’t build muscle and lose fat at the same time… I call BS!

Building muscle and losing fat at the same time isn’t impossible, it’s improbable because it’s very difficult! You can do this via nutrient timing, targeted ketogenic dieting etc. The basic premise is you deplete calories and carbs except around the workout window.

 

Drop me a message in the comments section if you’d like to learn more about nutrient timing!

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Kirthi (Kirt) Nandakumar is a Personal Trainer based in Huddersfield. Kirt is based in the 24 hour gym in Huddersfield – Body Transformation Gym. Body Transformation gym is in the Town Centre of Huddersfield. Kirt guarantees results with all his services, whether it’s personal training, buddy training or online coaching.

To enquire about personal training click HERE.

To enquire about online coaching click HERE.

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Posted in Body Transformation, Building Muscle, Fat Loss | Leave a comment

45 Minute Full Body Workout

Published August 26, 2012

Full Body Workout With Weights

Ever thought that doing a full body workout is time consuming? I don’t blame you? You’ve probably thought that it takes an hour just to work a couple of muscle groups, so you definitely don’t have time to train your whole body in one session! This is a common misconception, with a good full body workout the emphasis is on compound movements, which work several muscle groups in one move.

 Advantages of a Full Body Workout

  • Increases your testosterone levels more.
  • Greater effect on increasing your metabolism.
  • Doing compound movements can help improve your posture.
  • Saves time
  • Boosts your cardiovascular system (try doing the following workout without it taxing your lungs!)

45 Minute Full Body Workout

  1. Squats
  2. Dumbell Bench Press
  3. Bent Over Row
  4. DB Shoulder Press
  5. Deadlifts
  6. Barbell Bicep Curls
  7. Flat Bar Cable Tricep Pushdowns.
  8. Leg Raises

The purpose of this particular full body workout is for fat loss. Therefore the above exercises will be done using the following parameters:

  • 3 sets
  • 30-60 seconds rest between sets
  • No rest between exercises.
  • The workout will be done every other day, i.e. train, rest, train, rest, train etc.

Ways to Progress this Full Body Workout

  1. Increase the weight
  2. Reduce the rest periods
  3. Increase the sets
  4. Change the exercises (keep it compound)

 

How To Make A Full Body Workout for Muscle Building / Strength

In order to do a full body workout that is effective for your goal, you must first ask yourself what your goal is. Is it muscle building? Or is it strength? I’m guessing a lot will say “both” but ask yourself, which do you want first, or which is more important to you? People who are very lean may be better suited to choosing a mass building full body workout, people you have a lot of fat to lose may want to do a pure fat loss regime, or a strength based circuit that will aid strength and fat loss.

Each goal has different rep, set and rest ranges. Muscle building is typically 6-12 reps with 1-2 minute rest periods, and strength training is typically 5 reps or less with 2-5 minute rest periods.

In the future I will be posting more 45 minute workouts, and I will also put up an article on “Full Body Workout for Building Muscle” and “Full Body Workout to Build Strength”.

Please feel free to leave feedback and ask any questions in the comments section below!

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Kirthi (Kirt) Nandakumar is a Personal Trainer based in Huddersfield. Kirt is based in the 24 hour gym in Huddersfield – Body Transformation Gym. Body Transformation gym is in the Town Centre of Huddersfield. Kirt guarantees results with all his services, whether it’s personal training, buddy training or online coaching.

To enquire about personal training click HERE.

To enquire about online coaching click HERE.

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Posted in Fat Loss, Fitness | Leave a comment

45 Minute Chest Workout to Build Muscle

Published August 6, 2012

Pretty much everyone wants a bigger chest. This post will cover how to build muscle on your chest. This is a chest workout that me and a friend did, we’re both experienced lifters which allows us to do a relatively high volume of chest exercises to help build muscle on our chest / pecs… whatever you want to call them!

This workout is ideal for those training with one other person, it covers a lot of rep ranges, and is performed with generally low rest periods, so it’s worthwhile only having one person with you, otherwise the rest periods can become too long and inconsistent. You can do this chest workout solo, however it’s ideal to have one person with you to advise on correct technique and to spot you so that you don’t end up choking yourself on the bench press!

Chest Workout to Build Muscle

  1. Flat Barbell Bench Press – 5 x 5 reps with 90-120 seconds rest between sets. Go heavier each set.
  2. Incline DB Press at 30° – 12,10,8,6 reps 90 seconds rest going heavier each set.
  3. Decline Cable Flyes – 3 x 15 reps – the only rest is however long it takes for your training partner to do their set. If you’re going solo then take 30 seconds.
  4. Incline DB Flyes at 30° – 4 x 12 reps with 60 seconds rest between sets.

 

The purpose of the 5 x5 bench press is to “wake up” your nervous system. Doing heavier weights results in more muscle fibre recruitment, so when it comes to the incline dumbell press the weights should feel easier providing you’re not fatigued by the bench press.

The mass building range is between 6-12 reps, that why the incline press and flyes are in that range. The decline  cable flyes are done with higher reps with a slow tempo to stimulate slow twitch muscle fibres, and also with this particular exercise it’s very easy to do wrong, so ensure you start on a light weight, get the technique perfect then move on to a heavier weight.

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Kirthi (Kirt) Nandakumar is a Personal Trainer based in Huddersfield. Kirt is based in the 24 hour gym in Huddersfield – Body Transformation Gym. Body Transformation gym is in the Town Centre of Huddersfield. Kirt guarantees results with all his services, whether it’s personal training, buddy training or online coaching.

To enquire about personal training click HERE.

To enquire about online coaching click HERE.

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German Volume Training

Published July 17, 2012

What is German Volume Training?

German Volume Training is a training method which involved several sets and short rest periods. It results in metabolic changes and increases testosterone and growth hormone levels naturally.

You basically do 10 sets of 10 reps using 50-60% of your 1 rep max. Your 1 rep max is the most weight you can lift on an exercise for one repetition. For example, if your 1 rep max on the deadlift is 150kg, then you would use 75-90kg for German Volume Training. Rest periods are 1 minute and are strictly timed. Don’t be surprised if it feels like a cardio workout!

Benefits of German Volume Training

  • Burn a lot of calories during the workout
  • Increases your metabolic rate
  • Increases Testosterone levels
  • Increases Growth Hormone levels
  • Easier on the joints due to the relatively light weights used
  • Suitable for both fat loss and muscle building
    German Volume Training

    German Volume Training on the Jones Machine at Body Transformation Gym

     

Things to Consider Before Starting German Volume Training

  • Are you a beginner? If you are then this programme is too advanced for you.
  • Can you be strict with your rest periods? If you can’t, then this programme won’t be as effective
  • What is your current routine? If you’ve been lifting heavy for a while, then going to a higher volume workout may be beneficial. If you’ve been using high frequency and high volume workouts then you will be more likely to benefit if you did a heavy lifting programme.

Sample German Volume Training Workout

  • Chest Day – GVT Bench Press, Incline DB Flyes – 4 x 12 reps
  • Back Day – GVT Bent Over Row, Lat Pulldown – 4 x 12 reps
  • Arms – GVT Barbell Curls, GVT Tricep Pushdowns
  • Legs – 3 x 12 Squats, 3 x 12 Deadlifts, 3 x 12 Calf Raises, GVT Knee Extensions, GVT Leg Curls
  • Shoulders – GVT Upright Rows, GVT Lateral Raises

Is German Volume Training For Women?

Yes! I have several female clients that have progressed and done German Volume Training and although it is a tough workout they’ve gotten good results from it. The majority of females have fat loss as their primary goal, therefore I wouldn’t waste time doing a lot of isolation exercises. A full body German Volume Training regime may be more suitable for females. Remember that large movements that use several muscle groups will help stimulate hormones that assist fat loss.

Sample German Volume Training Regime For Women

Full body routine to be performed 3 x week, progressing to every other day:

  • Squats – GVT
  • Press Ups – GVT (do the press ups on your knees, progress to full press ups, then progress to bench press)
  • Barbell / Kettlebell Deadlifts – GVT – (I only put kettlebells on here because I know a lot of women wouldn’t want to step up to a 6/7ft barbell as they may think it’s a “bloke” thing to do, or feel self conscious, so a kettlebell may be a better alternative to make you feel more comfortable)
  • Bent Over Row – GVT
  • Superset – Assisted Pull Ups with Assisted Tricep Dips – GVT

 

Progressing Your German Volume Training

Here are a few things to do to ensure you keep progressing and improving:

  1. Once you perform all 10 sets of 10 reps, increase the weight by 5%
  2. Superset 2 non competing exercises (like bench press and bent over row). A superset is when you do 2 exercises back to back then rest.
  3. Tri Set – like a superset except you do 3 exercises in a row without rest in between the exercises.
  4. Competing Superset – e.g. 2 shoulder exercises – shoulder press and lateral raises.

 

Things to Consider After German Volume Training

Post Workout Nutrition – Let’s be totally honest here – German Volume Training is a BRUTAL workout, it gets the job done, but you’ll be shattered afterwards (if you’ve done it right!) and you’ll be STARVING! You need to get some quick digesting protein and carbs in. For more info on post workout nutrition read this article HERE.

Adequate cool down – strectch each muscle group that you exercised for a minute per muscle group.

Summary of German Volume Training

  1. 10 sets of 10 reps
  2. 1 minute rest periods
  3. 50-60% of your 1 rep max
  4. Increase weight by 5% when you can do all ten sets of ten reps.
  5. Not for beginners
  6. Suitable for women wanting to tone up

 

Well that’s it! Have a crack at it and tell me how you found it by droppin a comment below!

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Kirthi (Kirt) Nandakumar is a Personal Trainer based in Huddersfield. Kirt is based in the 24 hour gym in Huddersfield – Body Transformation Gym. Body Transformation gym is in the Town Centre of Huddersfield. Kirt guarantees results with all his services, whether it’s personal training, buddy training or online coaching.

To enquire about personal training click HERE.

To enquire about online coaching click HERE.

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Posted in Building Muscle, Fat Loss, Fitness | Leave a comment

How To Build Muscle Without Getting Fat

Published June 24, 2012

Building Muscle – Simple enough but can be hard to execute. In order to build muscle there are principles to follow, and practical steps to see through in order to ensure that you are setting yourself up to build muscle without getting fat in the process.

Principles to Follow to Build Muscle

  • Eat an excess of calories – but not too much or you’ll just get fat!
  • Make sure you eat the right calories – avoid combining fats and carbs if you want to minimise fat gain.
  • Avoid simple carbs except pre,during and post workout.
  • If you aren’t lean then get lean first, then build muscle, your testosterone levels are lower when your body fat is high.
  • Work out your metabolic rate, then add 250-500 calories to your maintenance metabolic rate. Keep doing this until you start seeing gains.
  • Aim for anywhere between 1/2 lb – 2lbs a week. 1lb of weight should be mostly muscle, if you go for a quicker weight gain you are likely to gain fat in the process.
  • Eat every 3-4 hours, your body can only digest so much food so ensure that you .
  • Have protein with every meal, preferably from whole foods. Supplements will lack vitamins and minerals, and a lot of mass gainers have high GI carbs which can spike your blood sugar and make you fat.

Practical Tips to Build Muscle

  • Prepare your food in advance – It can be hard getting enough calories in if you are busy during the day, also if you do buy food on the go the chances are that the choices will be limited and not optimal to build lean muscle mass.
  • Get plenty of sleep. Muscles grow when they recover.
  • GOMAD – Gallon Of Milk A Day (8 pints) this works well for those who really struggle getting the food in, great for busy people. Only drawback is you may experience “digestive discomfort”! Start with skimmed – If you don’t gain weight on this, go to semi, then whole fat milk.
  • Make homemade mass gainer shakes – I’ll compile a free report on this at a later date, but for now just check out the recipe in a previous article

 

For a more in depth report on how to build muscle be sure to download the free report HERE

10 Commandments to Build Muscle

 Click on the image to go to the FREE download page

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Kirthi (Kirt) Nandakumar is a Personal Trainer based in Huddersfield. Kirt is based in the 24 hour gym in Huddersfield – Body Transformation Gym. Body Transformation gym is in the Town Centre of Huddersfield. Kirt guarantees results with all his services, whether it’s personal training, buddy training or online coaching.

To enquire about personal training click HERE.

To enquire about online coaching click HERE.

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Posted in Body Transformation, Building Muscle, Nutrition | Leave a comment

The Best Way To Lose Fat and Keep It Off

Published June 16, 2012

How To Lose Fat And Keep It Off

The basic method to lose fat is to create a caloric deficit. In other words, burn more calories than you consume. This can be done through just exercise, just diet, or a combination of diet and exercise. Common mistakes people do are:

  1. Do only cardio – without stimulating your muscles through resistance training it is very likely you will lose muscle and reduce your metabolic rate. This will then make you prone to gain the weight you lost, and then some.
  2. Only diet – exercising 3-5 times a week at a moderate-high intensity can increase your metabolic rate by 1.5. In other words you can eat 1.5 times as much food without gaining weight.
  3. Just exercise – I can eat a pizza in 5-15 minutes. Think of all the calories in a pizza. Do you really think you can burn that many calories in 15 minutes? No. Therefore you can’t out train a bad diet.
  4. Eating too little – this triggers a starvation response and messes with your hormones. This will result in your body conserving fat and losing muscle as it thinks your body is starving.
The right way to diet is to go slightly under your maintenance calories, eat unprocessed food and avoid sugar, and exercise regularly. This will keep your metabolism from slowing down too much, and will help conserve your muscle which will help you burn calories.

If you want to know how to work out how many calories you need, please look at this previous article HERE.

Lose Fat Through Exercise

There are several different exercise protocols you can use to lose fat.

  1. Long Slow Duration / Steady State Cardio – lose fat by running at the same pace, moderate/low intensity for a longer period of time.
  2. HIIT – High Intensity Interval Training – Alternate between fast pace and slow place for 15-20 minutes in total. Studies show this method is superior to steady state cardio for those who want to lose fat.
  3. Weight Training – There are too many different weight training protocols to lose fat to mention them all in this article. Here are a few methods – Full body workouts, supersetting, giant sets, metabolic resistance training etc.
  4. Some people like training outdoors, here is a link to a previous article I did on outdoor workouts.
5lbs of Fat, 5lbs of Muscle

Each method has pro’s and con’s, choosing the right protocol will depend on current fitness levels, how hard you’re willing to work, and training experience. In my opinion the best method to lose fat without losing muscle would be to do metabolic resistance training and high intensity interval training, this will get your metabolic rate sky high. A quick word of caution is that if you use this method to lose fat, it is very intense and you need to be experienced, warm up sufficiently and have a good foundation of fitness.

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Kirthi (Kirt) Nandakumar is a Personal Trainer based in Huddersfield. Kirt is based in the 24 hour gym in Huddersfield – Body Transformation Gym. Body Transformation gym is in the Town Centre of Huddersfield. Kirt guarantees results with all his services, whether it’s personal training, buddy training or online coaching.

To enquire about personal training click HERE.

To enquire about online coaching click HERE.

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Posted in Fat Loss, Fitness | Leave a comment

3000 Calorie Cheap Bulking Meal Plan

Published June 10, 2012

Building Muscle can be quite expensive, but there are several ways that you can do it cheaply and to fit within your budget, using a cheap bulking meal plan.

To build muscle you generally need to eat above your metabolic rate. You can calculate your metabolic rate here.

If you want to know how many calories you need to build muscle, then click here.

 

Before we get onto the cheap bulking meal plan, here are a few bulking meal plans that I’ve put on the site in the past:

  1. 3200 Calorie Bulking Meal Plan
  2. 3500 Calorie Bulking Meal Plan
  3. 4000 Calorie Bulking Meal Plan

 

Cheap Bulking Meal Plan

To create a suitable bulking meal plan you need to follow the steps below:

  1. Calculate how many calories you need to build muscle, if you don’t know then see this article here.
  2. Work out how many carbs, fats, proteins you need. Use a ratio of 50% carbs, 30% protein, 20% fat. The percentage is by calorie content. E.g. if you need 4000 calories, take 2000 calories from carbs, carbs has 4 calories per gram, so 2000/4 = 500g carbs. Do the same for protein, fat has 9 calories per gram. For 4000 calories the amount of nutrients is as follows: 500g carbs,  300g protein and 89g fat. Work out what you need for your calorie level.
  3. Use cheap sources of carbs, fats, and proteins. I’ve done an article on eating healthy on a budget, check it out here.

 

At the bottom of my 4000 Calorie Bulking Meal Plan I tell you the science behind optimising your bulking meal plan so that you can build muscle without getting fat.

 

This time I will do a 3000 calorie cheap bulking meal plan.

 

3000 Calorie Cheap Bulking Meal Plan

 

This meal plan will be ideal for someone with a flexible schedule who tends to train in the afternoon before the gym gets busy (hmmm… sounds a lot like me!)

Macronutrient Breakdown of 3000 Calorie Bulking Meal Plan

Calories: 2970

Protein: 234g protein = 32% of total calories

Carbs: 431g = 58% of total calories

Fats: 33.5g = 10% of total calories

Bulking Meal 1 – 7am

  • 100g oats
  • 500ml organic semi skimmed milk
  • 1 scoop Reflex Instant Whey
Calories – 687
Protein – 46.5g
Carbs – 86g
Fats – 17.2g

 

Bulking Meal 2 -11am

  • 200g Lean Turkey Breast Mince
  • 100g white rice
  • 200g chopped tomatoes (canned)
Calories – 587
Protein – 54.6g
Carbs – 83g
Fats – 4.1g

 

Pre Workout – 1.30pm (1/2 hour before workout)

  •  1 Scoop Reflex Instant Whey
  • 50g Maltodextrin
Calories –  287
Protein – 20g
Carbs – 48.6g
Fats – 1.1g
 

Post Workout – 3pm

  •   1 Scoop Reflex Instant Whey
  • 50g Maltodextrin
Calories –  287
Protein – 20g
Carbs – 48.6g
Fats – 1.1g

Bulking Meal 3 – 4pm

  •  1 can Tuna in Brine
  • 100g Pasta
  • 200g Dolmio Light Bolognese Sauce
Calories - 548
Protein - 43.9g
Carbs – 85g
Fats - 3.6g

 

Bulking Meal 4 – 8pm

  • 200g Chicken Breast
  • 100g Brown Rice
  • 200g chopped tomatoes (canned)
Calories – 574
Protein – 49g
Carbs – 80g
Fats – 6.4g
 

These figures are approximate and will value from source to source. This meal is very high in carbs and will suit someone who is very lean and has a high metabolism.

In order to keep it a cheap bulking meal plan I would suggest that you shop in bulk at independent stores, staying away from supermarkets. I will concede that it isn’t as convenient, but it will most likely be cheaper. Also buying frozen meat tends to be cheaper, however make sure that they don’t had unnecessary extras like water, salt, dextrose etc.

I hope that this info is useful to you, and that it helps you break through your muscle building plateau, without breaking the bank ;)

 

Kirt

 
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Kirthi (Kirt) Nandakumar is a Personal Trainer based in Huddersfield. Kirt is based in the 24 hour gym in Huddersfield – Body Transformation Gym. Body Transformation gym is in the Town Centre of Huddersfield. Kirt guarantees results with all his services, whether it’s personal training, buddy training or online coaching.

To enquire about personal training click HERE.

To enquire about online coaching click HERE.

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