The Biggest mistakes we are making with our diets

The best way to improve is with a personal trainer

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Nowadays our society is so deeply connected that it is no longer necessary to go outside to treasure hunt in our towns in order to find the perfect professional able to help us to be healthy. Instead, we can use social media in order to reach our goals in fitness.

Instagram has become one of the most popular platforms to follow experts by example: Jeanette Jenkins (@msjeanettejenkins) or Hilda Laura Amaral (@hilda.laura.amaral). Because, in real time, you are going to be able to see their routines, their results and seek their advice.

Many of these experts have years of experience, their own gymnasiums, fan clubs, and in some cases, they have published books. You can follow all their trajectory with a simple click and once you have the confidence in someone’s method you can let them help you improve your lifestyle and diet.

Do not try to change your lifestyle habits in one day

One of the most common mistake in dieting is to have a black and white vision with food. That might help us to avoid some really bad foods, like junk food, but it will not save us from bad habits. So it is recommended to have a wider perspective over what we are needing to eat.

Lowering the intakes of calories and sugar, even when it has good intentions, is not always recommended. However, precise control of calories does matter. We must keep our attention on the quality of the foods we are eating.

One rule of thumb is to seek that 80% of all our calories are made of real food prioritizing proteins, fats and vegetables. This is fishes, eggs, fruits, vegetables, nuts and seeds and with all these the right proportion of carbohydrate depending on our energy expenses.

You are going to expend more energy the more active you are. Therefore you are going to be able to take more carbohydrates. Our body is like any other machine the more work it does the more energy is going to need.

The human organism can store the extra of carbohydrates as glycogen until certain storage capacity; we use this resource when we exercise. However, when we have that excess without any activity, it is just going to be transformed into fat.

Do not overdo yourselves

In order to improve your lifestyles, the first big steps are to change your diets and also to exercise more. However many experts agree that changing the diets might prove to be the most difficult of the two.

Usually changing our diets require a long time commitment and some painful sacrifices, at first. But exercising can be enjoyable, relaxing and it only requires a few hours of the week; that way is not near close as overwhelming to most people.

Like in any other discipline to be successful with fitness it is necessary to find something you love about it. Besides, it is best to take things one step at the time in order to build momentum. Those who are able to manage to be at a slow pace without desperate are, in most expert’s experiences, the ones that achieve the most.

Is about to improve what you have rather than changing it

People tend to see lifestyle changes as a way to change what they are into some expectation, most of the times unreal, of what they want. This view is totally wrong as it builds unnecessary weigh over our shoulders.

Before starting a new routine let’s remove the phrase “I should” from our vocabularies. Instead, try to find something you feel interested in that new lifestyle and with the new training; becoming stronger, faster, having more stamina or even just being healthier. It is better to find that thing that motivates you to seek your goal.

Take in mind that we live in an era where our time seems to be mostly busy. This is due to the easy access to a never-ending stream of information; that can take our attention in any second. That means that in order to stop saying that you are going to do it and doing it for real it is going to take some will force.

Besides you are going to find so much data and different pieces of advice about diets and exercise that won’t be a mystery if you don’t know how to even start. Because of that, just make it simple and remember your body needs amino acids (meet), minerals and vitamins (fruits and vegetables), omega 3 and omega 6 besides other fatty acids (nuts, seeds, avocados, olive oils, and oiled fishes).

The best advice to anyone interested in a goal is to celebrate the small victories. Small changes add momentum and allow you to see and feel your progress. With time all these changes are going to add up making possible everything you dreamed about.

Time Restricted Feeding

Your Solution to Longevity and Shredding Fat

When you think of holidays, you probably don’t think of food deprivation. But, plenty of cultures have integrated fasting into their traditional observances, for millennia. Muslims around the world are celebrating Ramadan, a holiday which emphasizes fasting during daylight hours. Since the holiday essentially mandates time-restricted feeding, with food only being consumed before sunrise and after sunset, Ramadan has piqued the curiosity of the research world. What’s more, we also recommend time-restricted feeding. Therefore, it only seemed appropriate to dive into the topic of fasting this month and discuss the potential benefits that time-restricted feeding can have on our health and how it can help us reach our goals.

At breakfast, lunch, dinner and grazing for snacks throughout the day; we could be eating for a 16 hour. Increasing research is showing that we should narrow that window and give our body a chance to reset and cleanse itself. So we have to do get rest and clean our body. Let’s introduce time restricted feeding.

Timing for Restricted Eating

Time-Restricted eating is a type of intermittent fasting that limits your food intake to a certain numbers of hours each day.

Intermittent fasting is a broad term that refers to multiple specific eating patterns.

Each type of intermittent fasting includes fasting periods that are longer than a normal overnight fast of 8–12 hours.

“Time-restricted eating,” or “time-restricted feeding,” refers to when eating is limited to a certain number of hours each day.

An example of time-restricted eating is if you choose to eat all your food for the day in an 8-hour period, such as from 10 a.m. to 6 p.m.

The remaining 16 hours each day are the fasting period, during which no calories are consumed.

This same schedule would be repeated every day.

Matching this time with your circadian rhythm and internal clock also looks to be beneficial. Your eating clock starts the moment you ingest something that isn’t water. For most of us, that would be our first cup of coffee in the morning.


●        Easier Execution

Typically, intermittent fasting is conducted through alternate day fasting, which entails regular eating for most days of the week with 2 to 3 days of severely restricted caloric intake on non-consecutive days. The major downside of this method is the simple fact that those fasting days are hard. Dropping down to just 500 calories a day usually causes intense feelings of hunger and subsequent grumpiness — ultimately causing individuals to revert back to regular eating.

Once we get over the idea that we need to eat every three hours, adapting to this schedule of eating overshadows any other diet or routine.

Intermittent fasting is hard in the contemplation, of that there is no doubt. “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. “I could never do that.” But once started, it’s a snap. No worries about what and where to eat for one or two out of the three meals per day. It’s a great liberation. Your food expenditures plummet. And you’re not particularly hungry. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.”

●   Shredding Fat


For some people, time-restricted eating will reduce the number of calories they eat in a day. However, if you eat higher-calorie foods, you may not end up eating less with time eating.

In it’s simplest description, TRF keeps the bad weight off and keeps the good weight on. While using an eating schedule, it is much easier to decrease body fat and maintain or increase lean muscle mass.

The benefits were huge. Mean insulin levels dropped significantly, and insulin resistance dropped as well. Insulin is a driver of obesity, so merely changing the meal timing and restricting the number of hours you ate, and also by moving to an earlier eating schedule produced huge benefits even in the same person eating the same meals.

Most people who only implement this schedule, with no other change to diet or exercise, tend to lose body fat.

●   Chance of Cancer and Metabolic Disease

Caloric restriction and fasting have been key weapons in the fight against cancer and metabolic disease. There hasn’t been tons of research on these issues, but the future looks bright.

 Benefit of intermittent fasting for a normal healthy (disease-free) adult. Recent animal studies and a few preliminary human trials have shown a decrease in risk for cancer or a decrease in cancer growth rates.

In one study of time-restricted feeding during 9–12 hour phases, fasting was shown to reverse the progression of obesity and type 2 diabetes in mice. Obesity is a major risk factor for cancer, which may support fasting to treat cancer.

One study fed rats a high fat diet, put them on a time restricted feeding program, and didn’t reduce calories. This protocol helped to prevent metabolic disease in this group versus the control group.


Calorie restriction (CR) extends life span and retards age-related chronic diseases in a variety of species, including rats, mice, fish, flies, worms, and yeast.

We can mention again, caloric restriction has been shown to increase the years of your life. When you are in a fasted state, your body looks for ways to keep you alive.

I don’t think many of us want to go on week long fasts to live a couple years longer. Good news for us is that time restricted feeding activates many of the same mechanisms that caloric restriction activates.


●    Save money and time

So, if you want to keep pasta, chocolate, and wine on the table while staying “on your diet,” it may be a palatable option and then we save our money.

When I first implemented TRF into my lifestyle, I found so much more time and dollars lying around. You are essentially wiping out one meal from your old schedule. Gone were the Cheerios in the morning or the late night pizza. Want to be creative? Need more hours? Implement a time restricted feeding schedule and watch yourself come alive.

Eating Timings

That is, if you started eating breakfast at 8 am, you didn’t, on average, stop eating until 10:45! Practically the only time people stopped eating was while sleeping. This contrasts with a 1970’s era style of eating at 8am breakfast and dinner at 6pm, giving a rough eating duration of only 10 hours. The ‘feedogram’ shows no let up in eating until after 11pm. There was also a noticeable bias towards late night eating, as many people are not hungry in the morning. An estimated 25% of calories are taken before noon, but 35% after 6pm. This is quite possibly the most popular eating schedule in the intermittent fasting world. It allows for an 8 hour eating window usually starting with a late lunch and dinner. Skipping breakfast is easier for most because lunch and dinners seem to be the most social times for each together.

My own Experiment

During the first 3-4 days, I was hungry for a few hours right before bedtime. After that, my system adjusted. I suffered no further discomfort except after especially intense exercise. On those occasions, I doused the pangs by drinking extra water or going to bed early. This is my own experience. I hope, is that you are your own experiment.


“The pain you feel today will be the strength you feel tomorrow”

If you wish to build huge muscles without gaining stubborn fat, you’ve reached to the right place pal! This guide consists of exclusive information that I have procured through my bodybuilding experience. On following some very simple steps and understanding some basic rules in the guide will let you build a physique you were dreaming of till now.

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In this guide, you’ll find

  • The ultimate combination of massive strength work, higher-rep, muscle building exercises, and even cardio to enhance your muscle building without gaining fat.
  • The ultimate four models that’ll highlight how muscle fiber you can build naturally.
  • Ways to build lean muscle with minimum fat gain.

Hint:- Avoid the dirty junkies, Follow a modest caloric surplus, and stick to the step-by-step plan we outline instead.

I would urge you to motivate yourself before reading this blog, generate a bit of boost, pump yourself with some pushups or bicep curls whatever BECAUSE this is going to be the most essential blog you’ll ever read on how to build lean muscle without gaining the extra stubborn fat.


Let me take you back to the time when I was 33 and 73kg. I was already consuming 3000 calories is looking forward to taking another 2500 calories. I was enslaved of the dirty-bulk and the seafood diet. I ate everything! And made a commitment to devour everyday calorie no matter what!

The conception behind all this pathetic activity was “the more you eat, the more muscles you build,” which was absolutely wrong!

I relentlessly wanted to be stronger, bigger, muscular and healthier. I changed my physical routine completely. I stopped playing basketball and football and focused only on eating stuff and lifting heavy weight.

But very soon, after following the above-mentioned strategy (the more you eat the more you build muscles) I felt extremely sick! My stomach ached. From drinking so many dairy-based proteins shakes I discovered I’m lactose intolerant (from my DNAFit test). I remember I spent my whole winter break in the doc’s office trying to see what is going on with my gut, and why I kept on farting! MY GUT HURT!

However, I was making progress; I was achieving what I was looking for; after a few months, I weighed around 85kg

But, the problem was that, instead of being healthy, lean and strong, I felt and looked like a crap.

And I had recognized that I’ve made a big mistake! But, the point is that I was not alone in this.

After a little research, I got to know that, most of the skinny guys make the same mistake; trying to gain too much weight as quick as possible.

Here’s what you should learn from my experience

Don’t be deceived by flashy ads and absurd promises. You’ll end up being a fat ass having man boobs than bulging biceps.

You can do better than this, you should do better than this and it all starts with setting practical expectations on how much muscle you can get build without getting fat.

You need to take into the account the physical possibility before setting up any goal. Here’s what I mean “an average guy shouldn’t expect to eat, train and look like a stage-ready bodybuilder.

FORGET THE SCALE WEIGHT (The most Prior and the most important)

Here’s the thing; both the anxious bulkers and those struggling to lose weight obsess over scale weight are wrong!

Keep in mind that our goal is to build lean muscle, not weight!

The great Vince Gironda says “If you don’t like what you see in the mirror, what difference does it make what the scale says?”

The mirror is the best judge you meet every day, not the number on the scale.

To all the folks who wish to build big ass muscle and look great, it’s all about getting lean first. The ideal is 10% body fat or lower. Achieve this and you will competently build more muscle, ultimately, end up in looking great!

Be realistic about your goals and expectations if you are a skinny-limbed dude.

Can you really expect to build the body of an NFL running back? An average 5’-6” – 6’-0” guy weighing 165-185 lbs with 8-12% body-fat looks much better and muscular than the guy weighing 200 lbs with 15% (or more) body-fat.

I would urge you guys to ‘take measurements’ instead of looking at the scale. Note down measurements of your chest, waist, arms, thighs etc. every two weeks. Take a few snaps of yourself too to track your progress.

You see, the scale seldom tells you the full story. However, the fusion of measurements, snaps and the scale portrait a clear picture.

Before setting any goals, you should consider the following;

Many folks see the professional athletes on the social media or on magazine covers and decide, “This is the kind of physique I want, and that’s how I wanna look like!” Here’s the thing, it’s great to set pro examples and inspirations, there is no problem in that, but you must understand the following three aspects that make these individuals a little different.

  • THEY ARE COMPLETELY INTO BUILDING THEIR BODIES. Everyone has got priorities in life, you must have too. The pros in this race are completely focused on eating, sleeping and training their bodies to be in great shape. This is the kind of luxury most busy men and women with a 9-5 job, lack.
  • Most of the People I know from the bodybuilding industry use Performance-enhancers.
  • Let me get this straight, most of the professional athletes and bodybuilders are genetically superior. They are the exception, and shouldn’t be the expectation of yours. Trying to equalize genetic outliers is a mug’s game. Never do that!

However, still, the question remains i-e “how much muscle can you build naturally without getting stubborn fat?”


You are the average person with a family and obligations outside of eating, sleeping and flexing your muscles. Here are some of the leading models from the reliable authorities to explain how much muscle you can gain.


A renowned researcher and author named Alan Aragon who runs the famous “Alan Aragon Research Review” has formulated a model that provides a clear-cut breakdown of the maximum rate of muscle gain. Here it is!


For Example; George is 25 years old person who hasn’t seen dumbbells since high school. Let us say that he weighs 140 pounds.

An Year Later

140lbs x .0125% = 1.75 pounds per month = 21 pounds per year.

If George takes sufficient calories, works-out 3-5 times per week, and sleeps 6-8 hours every night, then he might gain about 21 pounds in a single year.

Two Years Later

161 lbs X .0075% = 1.2lbs per month or 14 pounds in a year. George is still gaining at a remarkable rate and showing great progress.

Three Years Later

175 lbs x 0.0037 = 0.65lbs of muscle per month, or 7.7 pounds in a year.

This puts George at the maximum weight of 182 or 183 pounds. Obviously, he might continue to gain muscle after this, but it will be slow as compared to the previous years.

The bottom line is that the potential of your muscle to grow decreases each year you train. Progress slows and tops out around 40-50 pounds of lean muscle total.

MODEL NO. 2; The Lyle McDonald Genetic Muscular Potential Model

Another renowned author and researcher professionally known as the head honcho at” Body Re-composition” has got the same views and agrees quite much with the Aragon’s model.


The rate of lean muscle growth slows down dramatically as you continue to train for a longer time. There’s a cap of 40-50 pounds of lean muscles for men, just like Aragon’s model. The cap for ladies is approximately 20 pounds. Your age also plays an important part. A 30-40-year-old adult will struggle to gain as fast as compared to the 18 years old dude with the raging bull’s testosterone.

According to Lyles, After seeing a pro bodybuilder stepping on stage at 260 pounds or more and shredded, the idea that a natural may top out at 180-190 pounds of lean body mass (if that) can be disheartening.

Of course, to the general public, an individual at a lean 180-190 pounds is still pretty enormous.  It’s just that compared to the absurd size of a pro bodybuilder, it seems absolutely tiny. But it is a reality.”

The bottom line is that there’s a heck of a chance, you can look your best between 165-185 lbs, but not at the size of a professional. Lyle’s model shows us that our muscle growth gets slower and slower as soon as your initial training starts. So, according to this model males can expect to gain 35-50 pounds only if they start lifting at their hormonal peak in young adulthood without any drugs. The females, about half of that.

Lastly, people with bigger overall bone structure and bigger joints may have a significant genetic hormonal advantage to gain lean muscle as compared to the other skinny-limbed folks.

MODEL NO. 3; The Casey Butt Equation

Casey Butt, a Ph.D. is a body sculptor and a professional natural bodybuilder who’ve studied the body structures of thousands of bodybuilders and weightlifters to calculate the maximum muscular potential for steroid-free lifters.

His formula is quite complex and is based on the idea that bone structure plays a vital role in defining how much muscle an individual can gain. He formulated an equation, which takes into the account the measurements of your wrist and ankles and determines how much lean muscle you can gain.

The equation goes like this;


Seems terrifying right?

Without getting into the depths, the bottom line is that if you are a skinny small jointed person, like most hard-gainers you simply cannot gain or build muscle as compared to thick jointed people.

And the reason for it is that bigger jointed people have the support to build more lean muscle. Devastating right? But, you don’t worry if you are a smaller jointed person. Your muscle gains may end up dramatic and you’ll appear more muscular than your scale weight shows.


This model, similar to the Casey Butt’s model, relates the muscular potential to bone structure. Just “like a muscle, bone responds to exercise and repeated stress.”   The repeated stresses amplify your bone’s ability to carry more muscle.

Stronger By science explains, “In measurements of thousands of elite athletes from soccer to weightlifting, judo, rugby, and more, Holway has found that each kilogram (2.2 pounds) of bone supports a maximum of five kilograms (11 pounds) of muscle. Five-to-one, then, is a general limit of the human muscle bookcase. The limit for women is closer to 4.1 to 1.”

The bottom line is that you can build bigger and denser bones to carry bigger muscles through repeated training. So, there is a possibility of getting a bigger frame through heavy lifting and training, irrespective of how much muscle your frame can support.


We get the three key points above;

  1. The longer you train naturally, the potential to muscle growth decreases. And, you can never have new gains forever.
  2. How much muscle you can build depends completely upon your bone structure.
  3. There is a limited rate of growth of muscles.

Wish to know exactly how much muscle you can build and how fast? Read below.

If you are a skinny dude then don’t use the “I’m skinny hard gainer” as an excuse. Just as I said, you can still build an impressive body!

Always focus on what actually matters;

  • Training with much efforts and consistency
  • Sticking to a strict muscle-building diet
  • Getting enough sleep for the recovery

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But please!


Among the all the dumb fitness conceptions, the classic “dirty bulk” is the one that is extremely stupid. That’s just a proclamation due to too much competition. In the classic dirty bulk, you’ll end up in devouring all the crappy fast food and weight gainer shakes like it’s going out of style. It is based upon consuming more calories to gain as much size as possible. And guess what, you’ll gain plenty of muscle, but, much of it will be fat! What’s the point in bulking if you look like a fat ass?

You would definitely want a bigger chest, arms and muscular legs, not squishy love handles, saggy tits and a beer abdomen.

Why should you always avoid the classic dirty bulk? Here are the 5 main reasons for it, suggest what to do instead to get jacked, stay jacked and live happily ever after.

Presenting you the 5 tremendous fuck ups.

  • Consumption of too many calories
  • Fat Hyperplasia ( This is bad )
  • Reduction in Insulin Sensitivity
  • Development of Pathetic habits
  • Rushing


To be honest, you don’t need that much amount of calories to build muscles. That only works with the heavy lifters who are on a boatload of steroids, not the average guys. Those guys are consuming around 5000+ calories per day.

Keep in mind that our body can only gain so much muscle with its natural growth mechanisms at work. By consuming around 300 – 500 calories above maintenance would be enough to gain lean muscle, excluding fat.

What are the “above maintenance calories?” Think of it as taking 1 – 2 protein shakes and a banana or two per day. That would be your “Above maintenance calories.”

Not interested in bananas? An extra sweet potato and a chicken breast each day could also work.


Your body increases the number of fat cells your body needs for survival mechanism when you overeat. This is what we call a Fat Hyperplasia that makes it very difficult to get rid of fat going forward. What is alarming here is that these kinds of cells can never be destroyed; you can only make them smaller.

When you follow the “dirty bulk” program, you become fatter. It will make your body to store extra fat in the future. Furthermore, it will make it extremely hard to get rid of the unwanted fat in the future.


Your body, all the time is either burning the fat or building the muscle. And the main switch behind this is none other than “Insulin.”Insulin keeps on triggering protein synthesis, which means when you’re sensitive to the insulin it will make your body to effectively burn the stored fat and convert your food in to energy. In short, it restrains the breakdown of protein and transforms amino acids into your muscle.   

Insulin is one of the extremely powerful muscle-building hormones. But, the problem is that most people are quite undiplomatic to insulin, making them insanely impossible to build lean muscle without adding an extra tire with themselves.

You’re continuously pulverizing food to your body, when you follow a dirty bulk, ultimately, forcing insulin to work double-time. This triggers three main problems.

1). Fatigue to the digestive system by giving it no break. This will make quite difficult to digest the food you are taking in.

2). Eating consistently, especially the carb containing meals will spike your insulin repeatedly. In order to enhance the lean muscle gain without getting fat, you’ll need to spike your insulin strategically.

3). When you’re on a dirty bulk, you’re more likely to gain fat. This results in a lot of consequences like decreased levels in insulin sensitivity, eventually, making it harder to lose fat and build lean muscle.

The best option is to follow a clean diet plan what fits your own genetics.  The progress will be the best and it is a good way to build lean muscle without gaining the unwanted fat.


It is true that devouring mass gainer shakes and drinking a gallon of milk every day would increase your scale weight. But, if you don’t look like how you want to look like in the mirror, then the scale doesn’t matter at all.

You don’t need to say “I’m bulking bro” and eat like a spoiled six years old kid. You need to keep your eyes on your goals and understand that you shouldn’t be developing habits that may harm your body. Be the long game player.


Remember that, there’s a limit to how swiftly you can build muscle. More food doesn’t mean you’re building more muscle. Try to eat slightly more calories than you need, and that’s it, you are good to go. So, the bottom line is that there is a limit to the amount of muscle build at any particular time.


In building lean muscle without getting fat, time and consistency is the main key!

Here’s how it’s done. You need to assign to a strict 3-6 month program and not a month of bulking, followed by the month of cutting.

Keep in mind that the muscle building process is slow. Assume it like gaining 2-3 lbs of muscle MAX per month with proper diet, training and rest.

Stick to the program and follow the below-mentioned things.

Here’s the list.

  • Eat For a small Caloric Surplus
  • Eat Everything Clean
  • Eat Good amount of Protein and Relatively Good amount of Carbs
  • Time Your Carbs
  • Get a “Diet Week”
  • Lift Heavy ass weights and Get a Pump
  • Do the Accurate Kind of Cardio
  • Lose redundant Fat Before You Bulk


  1. Eat For a small Caloric Surplus

In order to keep your body weight level, you need to have a proper calorie intake. You have to eat above 400-500 calories to build good muscle. This strategy or diet plan is quite far from “the eat everything” diet that leads to gaining excessive amounts of body fat.

Question; How many calories should you eat? An answer with the simple equation is given below.

Bodyweight (lbs.) x 16 + 500 calories

So, for instance, 160 lbs x 16 + 500 = 3060 calories

What it shows that a 160 lbs dude would need around 3060 calories to build lean muscle. This number isn’t for everyone, remember it. You need to calculate this for yourself; chances are that you’ll need a little extra or less. DM if you have any questions.

You can also keep an eye on your calories with an app like “MyFitnesspal.” Be consistent with your diet plan. If you’re not noticing an increase in your weight, then be flexible, eat a banana or try drinking muscle building shakes.

Keep in mind that your body should be having more calories than you burn. Go for a slight small caloric surplus which will give your body a fuel to build muscle while restraining fat.

2. Eat Everything Clean

To be honest, you don’t need dried chicken breast and broccoli all day; there is no need to haul food containers in a cooler. However, devoting your afternoons crushing Baconators would turn you into a fat slob.

Who cares how big you are if you and your body doesn’t feel healthy. Be careful with it or else you will fail very soon in the game.

You should look for sources and the amount of protein in your foods. You can consider foods having an excess of:

PROTEIN: – Provides building blocks for muscle by producing amino acids. Eat one of the following with each meal.

-lean beef, seafood, wild game, chicken, turkey, bison, eggs, and venison.

Baked or grilled is your best bet.

FATS: – They are very important for strong hormone levels.

You’ll acquire some of your protein-containing foods. Also eat nuts, avocado, and some oils like coconut and olive oil.

CARBOHYDRATES: – Carbs are important for energy generation and discourage the breakdown of muscle tissue for energy. lessen or eliminate refined crap and most white foods, such as flour and sugar. (Rice is an exception.)

The greater part of your carbs should come from rice, potatoes, squash, oats, barley, quinoa, 100% whole wheat bread, fruits, and vegetables. These foods provide a boatload of vitamins, minerals, fiber, and antioxidants for both health and performance.

  1.  Eat Good amount of Protein and Relatively Good amount of Carbs

You require both protein and carbs to maximize the muscle building process. The quantity of protein you require to build lean muscle is often considerably overstated.

You only need .82g/lb. -1g of protein per pound of bodyweight. Simple.

This means a 160lb man needs 131g-160g of protein per day.

Can you have more? Sure, but according to the 2011 study, Phillips and Van Loon found that .82g/lb. of body weight to be the upper limit of protein synthesis. In simple words, eating more protein won’t make any difference regarding how much muscle you build.

And, what about the carbs?

Everyone’s skipped on the low-carb bandwagon at some point. These diets work quite well for fat loss but not for building muscle.

Here’s what the problem is.

Carbohydrates are protein thrifty. This means eating carbs will secure your body from breaking down stored muscle tissue to provide energy to fuel your day.

This means consuming a moderate-high carb diet helps you maintain the lean muscle you’ve already built rather than breaking it down for energy.

In addition to that, your workouts will also suffer due to a low carb diet.

You’ll be sluggish and have terrible pumps. You’ll end up flat and disheartened, not pumped and jacked.

Carbs are your friends. They’ll spare the muscle you have, improve your workouts, and help drive nutrients into your cells to maximize lean muscle gains.

For Proteins, Eat .82g/lb. -1g/lb. of protein per pound of body weight, or 131-160g for a 160-pound person.

For Carbs, Eat 1.5-2g of carbs per pound of bodyweight to maximize lean muscle or 240-320g per day on workout days.

  1. Time Your Carbs

If you want to build muscle without the filthy fat than you need to control one stubborn bastard hormone: insulin.

When you consume carbs, insulin is secreted and your body sets into a storage mode. That’s ideal for building muscle. But you don’t need to be always in storage mode or else you’ll put on fat.

What’s the solution? Cycle your carbs to manage insulin so you can put up muscle and burn fat on demand. Here’s a more simple way to carb cycling.

On work-out days, consume more carbohydrates throughout the day. Eat oatmeal in the mornings, faster-digesting carbs like rice after your workouts, rice at lunch, and sweet potatoes in the evening. To put up muscle you’ll need to enhance insulin all over the day.

On off-days, keep carbohydrates relatively lesser; such as 1-1.5g/lb. of body weight. Move most of your carbs into the afternoon and evening. This confines number of insulin spikes all over the day, aiding fat burning, preserving insulin sensitivity, and gives you sufficient carbs to build lean muscle.

As a plus, moving your carbs into the evening encourages the release of serotonin, a precursor to melatonin to enhance your sleep.

  1. Take a “Diet Week”

To make the most of lean muscle while preventing fat gain you can cycle your calories to preservation for one week every six to eight weeks.

This assists you in three ways.

  • A break to the digestive system. By dialing back a few hundred calories you’ll give your body time to restore.
  • Improved insulin sensitivity. The more sensitive your body is to insulin the better you’ll be able to reduce fat gain.
  • A much needed mental break. Eating to put up muscle is a tiring job. This break gives you the mental firepower to restore your form and come back full-speed.

What To Do:  

Multiply your bodyweight (lbs) x 16, so a 160-pound person would eat 2560 calories for one week. Then ramp your calories back up. You’ll feel revitalized, should be a little leaner, and ready to take over another sprint.

  1. Lift Heavy ass weights and Get a Pump

Or else, try to do the following.

Use Compound Movements: wish for more results in a smaller time? Go for the big lifts.

They’ve been around for a long time. And the motive is quite straightforward: They work preeminent.

Lower body: squats (all forms), deadlifts, and lunges

Upper body (chest): bench press, dumbbell bench presses, dips

Upper body (shoulders): barbell shoulder presses, single arm dumbbell press, push press, seated dumbbell shoulder press

Upper body (back): barbell rows, cable rows, dumbbell rows, pull ups/chin ups, lat pull downs.

Use a variety of rep ranges: If you are going to build ‘lean’ muscle, you need diverse rep ranges to improve your potential to get stronger and improve your capacity to build muscle. What this indicates is that you need to be strong enough to lift heavy ass weights for a higher number of reps, and added volume.

Lift Heavy: Train yourself vigorously and be stronger and stronger. Your muscles necessitate what we call ‘mechanical tension’ to increase You’ll turn on more muscle fibers, which helps you get leaner and fatigue those muscle fibers to grow quicker. Get stronger on the blend of exercises with rep schemes like 5×5, 6×3, 4×6, or our favorite: the Minimalist Muscle pyramid rep schemes. 

Get a Pump: Do you feel the crazy swell (expansion or pump) in your arms after biceps curls? This is the pump, a vital constituent to building muscle.

Pick any work out and do 3-5 sets of 8-16 reps with 45-60 seconds of rest.  Lifting hard with no full rest will bestow you the muscle building pump.

Create Muscular Damage: Do you still remember the soreness after hitting legs for the first time in months, or heck, years? This is muscular damage. This kind of activates your body to send nutrients to the tear areas so they get back bigger and stronger. Use 1-2 high-rep finishers like high-rep goblet squats or bodybuilding methods for instance drop sets to finish your workouts.

  1. Do The Accurate Kind of Cardio

Ignoring all cardio when you’re trying to build muscle paves the way to add fat and get out of shape. Only cardio can do but not the old one.

You should go for a walk every day. Take 15-20 minutes after dinner and go for a stroll. If your phone tracks steps, go for 8,000 steps a day for in general health.

Take 10-15 minutes twice per week and focus and execute some form of high-intensity interval training (HIIT).

  1. Lose Redundant/Unwanted Fat before You Bulk

One of the best-kept secrets of building muscle while minimizing fat is “to get lean first.”

Surplus body fat works just like an organ pumping out vicious cytokines which increase chronic inflammation and cortisol.

Sadly, cortisol also counteracts and slows down the function of testosterone, mounting fat and making it near to impossible to build muscle.

Additionally, the more body fat you have the more likely you are to be insulin resistant. This means your body will have one hell of a time breaking foodstuff into utilizable energy for training and building lean muscle.

So here’s what you should do. If you’re a man and can’t see a spec of abdominal definition, 15% or so, or a female above 21% body fat you need to lose fat first.

If you don’t? Sure, you can gain 11 pounds, but 7 of them will be fat, not muscle.

Take 8-10 weeks and diet down first. It could be the most powerful way to build muscle instead of fat.

The Final Word On Building Muscle Without Getting Fat

There’s a limit to how much muscle you can naturally build. Your bone structure, habits, and training experience will all play a role.

You can’t expect to be the size of pro bodybuilder. In fact, it looks like you can expect to gain about 30-50 pounds of muscle if you’re a guy and half of that as a female.

But above all else, your habits in the kitchen, in the gym, and your consistency with both are what determine your results.

The good news? You’re now in control And you can do better.  




“Eat for the body you want, not for the body you have”- Unknown

You are keeping an eye on your consumption/intake and tracking your exercise painstakingly, but still seeing no positive results. Why? Many nightmares run through your mind while been stuck in this particular situation. Like, are my hormones off? Is my metabolism slowed to a snail’s pace? Etc. In addition to it, it is likely to have a question in your mind that ‘is it really possible to gain weight from eating too little?’ In the discussion down below, I have tried to explain what exactly is going on and what steps you need to adapt to encounter it. So, without further delay, let’s get started.

Ever since I became the coach, this is the same question that comes time to time from both my clients and colleagues. They get significantly angry and frustrated at this situation. And yeah, it’s quite understandable why.  Gaining weight and stubborn fat around your body while limiting yourself to very less amount of food could be quite annoying. In some cases, despite doing everything they can, including starvation and exercise, some people still fail to put a limit on gaining weight. Instead, faces the situation contrary to it; they gain extra weight!

 If you do a little research regarding this particular situation, I am sure you will find a lot of blog posts, articles and related explanations. And in the bunch of garden variety, you will find few fitness gurus saying “the laws of conservation of energy apply, and people are not tracking their calorie intake.” Other people may seek it as “starvation problem/mode” or some strange metabolic or hormonal problem.  

So, what’s the deal? Is there really a problem with people who gain weight while not eating too much? Or it’s just doubtful hearsay. So, let’s find out! And get rid of the myth.

You should know that thermodynamics exists and don’t lie. Back in high school, you might have heard about “the laws of thermodynamics,” I am talking about the same thing, but relatively, in a little different concept. So, according to this law, energy balance is a consideration of the energy input, output, and consumption. Where energy in is equal to energy out. Food is our basic form of energy containing calories. So, we can take it has “calories in, calories out.”

So, in a more definite way, it means that we generate energy in our body through the food we eat, and we expend this energy through;

  • Natural Metabolic activities (Circulating blood, breathing, etc.)
  • Basic body movements (Daily activities, exercise, etc.)
  • Heat Production (Thermogenesis)
  • Excretion and Digestion

It must be kept in the mind that our energy balance determines our bodyweight. The concept is quite simple. If we are absorbing more energy than we expend, we gain weight. Likely wise, if we are; this more energy than we absorb, we lose weight. This conception, in many settings, has been tested again and again by scientists and researchers. It is just as near as we can get to systematic and scientific facts.

Admittedly, there are a lot of things that significantly influence either side of this particular equation, which can a right confuse an individual. So, the bottom line is that you shouldn’t be disregarding the laws of thermodynamics.

But, the questions arises, ‘what about the unusual and unexplained weight changes?’ Like, the time you had a big dinner and woke up lighter? Similarly, when you think you are doing everything you can but still not losing weight. Why?

Well, even if we think we are catching up with the conception of energy in, energy out, actually, we are not. You might be thinking, how about that low carb doctor who implies that insulin-resistance (or some other hormone) mucks up the equation? Well, hormones may control lean mass or fat mass proportion you gain or lose, but they still don’t disregard or invalidate the energy balance equation.

Here’s One Reason Why! Tracking Metabolism or recording metabolism is a little tricky task due to the fact that your precise metabolic demand and responses are not that much easy to measure. However, we usually approximate our metabolic rate. The detailed measurement of proper and accurate metabolic rate depends upon the tools we use.

One of the best ways to precisely measure the metabolism rate is through “hermetically sealed metabolic chambers.” But, not many of us hang-out with this in our daily life. This means we are actually estimating our metabolism by our fitness trackers. These estimates can be off by 20-30 percent (even more) in normal, young or healthy people because they are only based upon calorie intake.

It would be easy for us to decide or program our diet if we could measure how much energy we are spending and absorbing/taking from our foods. Also, we could also determine whether we are actually eating too little to reduce the bodyweight or not. But, the problem is that, even if we could know this, it would be useless for us because energy output is dynamic and varies dramatically with time. We can’t actually know what our metabolism is up to and how it is related to the food we eat.

So, most of the time we are making guesses and these guesses aren’t that much beneficial because most of the time, we’re either under or overestimating the solution. So, this makes the idea of “eating too little” a little more subjective. Recall it. By “eating too less” do you mean…

  • Eating less than usual?
  • Eating less than you’ve been told to consume?
  • Eating less than feels right?
  • Eating less than you need to be fit?
  • Eating less than your predictable metabolic rate?
  • Eating less than your actual metabolic rate?
  • And how often does that apply?

Are you significant

  • Eating too little at one meal only?
  • Eating too little on one day only?
  • Eating too little every day?

Now, without having a clear idea behind these questions, you can see how easy it is to identify whether or not you are ‘eating too little’ as compared to your energy intake and expenditure. So, if you aren’t losing weight, most probably you are underestimating your energy intake which means your metabolism rate is slow. Yes! You are eating too little, but still, it’s not less than your actual energy expenditure.

You see, most of the time, the problem is with our sagacity.

We, the human beings, are quite bad at correctly judging things, like how much we are eating and how much we are expanding. We have the common misconception of eating less and burning more.  It’s not that we are untruthful (sometimes we do inveigle ourselves), but, it’s that we actually strive to measure portion sizes and calorie counts.

In today’s world, this is quite difficult when plates and portions are huger than ever, where energy-dense, deliciously tasting and highly-brain manipulating foods are omnipresent, inexpensive and socially encouraged.

When people actually start to track their portion sizes using some scales or Software-applications, they get tremendously shocked to discover that they are consuming way more food than they imagined.

“You are what you eat” Eat crap, look crap, feel crap; Eat Good, Look Good, Feel Good.”

Sometimes, we do quite right with our meals, but energy can sneaks when we don’t even realize it. Here’s a story to explain this.

You are going to dinner with friends to a popular and well-known restaurant. Ordered healthier meals comprising of emphasized proteins and veggies and clean carbs, plus have some alcohol and Cheesecake as a dessert. Curious to know how much energy you consumed, you measured it up. Discover TWO THOUSAND CALORIES OR MORE!

Think about a situation in which you are very careful about all your meals and under-eating almost every meal during a week and estimate your write calories. Then, during one single meal, you took a little dessert and an excellent or accumulated +500 calories. This could be extremely annoying and frustrating when is happening by daily and weekly, leading to gain weight and stubborn fat. You’ll probably feel like your metabolism is broken. And possibly, you would think that losing weight by eating too little is just impossible!  

But, again, the laws of thermodynamics are not divulged and make the nature of metabolism dynamic and hard to understand. So, if you are gaining weight while eating too little, that’s because your metabolism isn’t working like a computer. The human body comprises of complex mechanism and dynamic system that reacts swiftly to changes in its environment.

So, when you under-eat or over-eat over the long period, your body gets used to it and your complex system adapts it. For instance, when you eat less, you expend less energy for digestion. Similarly, when you weigh less, your resting metabolic rate decreases. In the same way, your calorie-burning-process through physical activity decreases. Ultimately, your digestive system becomes weak and starts to absorb more energy from your food.

Your body also adjusts your hormonal feedback and signaling loops. For instance, your appetite and hunger hormones trigger when you want to eat more, and are stimulated by more foods. Similarly, one another hormone Satiety goes down as well, making harder for us to feel full or satisfied. Similarly, your thyroid and sex hormones lessen. Your daily planned 500 calories can deficit and become 400, 300, or 200, even if you intentionally work-out as much as you had before.

Speaking of exercise, the human body has a comparable mechanism when we try to out-exercise an excessive intake.    

According to research when you increase your physical activity above a certain limit, it accelerates;

  • More appetite and more calorie consumption
  • Facilitates the energy absorption
  • Lowered resting or basal metabolism
  • Less wriggling and involuntary movements

The bottom line of this conversation is that metabolism is quite a subjective and complicated subject to talk about it. You may lose weight while eating less, depending upon how much less you eat and for how long you do it. Contrary to that, you may even re-gain weight in the long run due to these physiological and behavioral consequences.

Our metabolisms consist of significantly diverse activities and vary dramatically from person to person. Consider two people having the same age, sex, body-to-mass ratio, height, weight, etc. Now, according to scientific principles and rules of laws, they should possess same energy expenditure and energy needs.

But, in reality, we all know this isn’t the case, because we all know the two persons we are considering could never have the same daily activities. Even your sleep deprivation can cause 5-20 percent variation in metabolic rate. From day to day, even in the alike individuals, the metabolism rate could fluctuate from 100 calories from day to day.

I hope now you monitor how these equations used to predict calorie needs for the average person might not be as accurate as you think. This is why; you couldn’t lose weight, even if you think you are eating less. The estimates you made just weren’t excellent.  


We have one hormone called, Cortisol that regulates our fluid level in our bodies. This Cortisol significantly depends upon our stress levels. These are one of our stress hormones. When we feel stressed out due to the food and nutrient restriction, the Cortisol typically goes up which makes our bodies to retain more water. Ultimately, this makes us feel softer and chubbier than we actually are. This water retention conceals the fat loss that is happening, making it look like we aren’t losing fat and weight. This is what we expect from water, one of the essential ingredients of life.

So, could thoroughly track your daily intake work? Well, that takes us back to what we’ve discussed so far. Up till now, you might be scratching your head after knowing the complex mechanism of metabolism. The answer to this is quite clear, that is, even if you trying to tracking your intake, logging your meals, counting your steps meticulously, you will still not be able to generate accurate results because of the complex mechanism of metabolism and errors in your own measurement.  

You might be over-estimating or under-estimating your energy expenditure and needs. So, based on these results, you might be absorbing more energy in digestion than you realize. You’ll always miss some data, for example, you have to incorporate the effect of that small chicken nugget bite, which you might’ve taken from your kids’ plate, or that extra scoop of peanut butter, etc. Keeping an eye on all these things will make your life quite inconvenient.

Another scenario could be, maybe you are counting your exercises as high-intensity, even though you spent a large amount of it resting on a bench between low-rep sets. Perhaps you over-exercised and tear off that day, or maybe you were so hungry after an intense workout, you ate more than you intended. Your power vs. endurance training is not designed to your own DNA.

Well, it happens. We are all human beings, not robots.

However, measuring and tracking energy consumption could make a difference. When we measure and track it for a while, we gain the necessary experience and we become more aware of what we’re eating and how much we’re eating. After that, we can get a real data which we can use to make ourselves consistent and accountable.

However, keeping a track-record of anything daily or even hourly could be a tiring and time-consuming job. Most people would never do it throughout their lives. The chances of getting doubtful results are more. We may misrepresent the actual amount of calories we take and burn, which can ultimately, leads us to believe that we are eating less than we’re burning.   

But, the good news is that we can still lose weight.

If you truly feel that you are precisely tracking your intake, exercising consistently at least 5-7 hours a week, managing your stress and sleep, getting expert nutritional advice, and covering an excellent the fundamentals, then you are in a good position to consult further testing with your doctor.

Here is what you can do, if you feel your intake is less than your needs.



The essential step is to measure how much you are eating. You can take whatever tools you prefer, your hands, scales, photographs, etc., doesn’t matter. You can track your daily intake for a few days or a week to see if it contributes to what you thought you were eating. Sometimes, we are often astonished. Just the act of tracking amplifies our awareness of our intake, which could assist us in making better decisions.




You might think to be strict to yourself could be a good approach, but, it’s not. As a matter of fact, it will make you more stress-out. Love yourself and be gentle, few researchers explain that being kind to yourself helps a lot in building a healthier body. You will achieve your fitness goals swiftly and feel less anxious and stressed. Don’t get angry at yourself, you will make some mistakes, it happens to everyone. Recognize them, accept them, forgive yourself and then get back in the race.




Foods that aren’t fluttery-rewarding or hyper-palatable are quite challenging to overeat. And the reason behind this is that such type of foods doesn’t cause leptin resistance and hypothalamic inflammation. Such kind of food contains a large number of vitamins, minerals, water, fibers, bacteria-fighting components, phytonutrients, etc. Less-processed foods are lower in calories as well. They are also quite better at keeping you satisfied and full.

You should also choose such foods that you enjoy a lot, this will help you out in developing the consistency. You can also experiment with your macronutrient levels. Some individuals respond better to more carbs and lesser fats, while, some respond quite exceptional to higher fats and fewer carbs. It must be kept in the mind that, there is no single best diet for all. Because, we all have different choices and similarly, there is great variation in response to the foods we eat as well. So, play around this a little, and make better decisions by finding what works best for you.




When you sit down to eat, let your adulthood and moral and deeper principles guide you. Make better food choices by acknowledging the results you would look ahead to.

I would recommend you avoid playing mind games like ‘if I’m good then I get to be inferior’ or ‘if I act like I didn’t take the cookies, then it didn’t happen. Let your wisdom, and maturity face your behavior. Convince yourself and accept that all choices have different consequences. And, most importantly, welcome to indulge sometimes.

In the end, I would urge you to get coaching – Contact me, if you are still facing trouble. Remember that behavior change and sustained weight loss is hard and takes time, especially, when we are alone in the race.

Reach out a qualified and compassionate coach or a professional who can navigate these tricky scenarios and guides you right. Always remember that your willpower is the key, it will hurt, it will take time, proper dedication, sacrifices to make a difference.