How Many Calories Should I Eat to Burn Fat or Build Muscle?

“How Can Losing Weight Really Be This Complicated?!?”

The Fast Diet by Michael Mosley and Mimi Spencer (2013): What to eat and foods to avoid
Traditional Bulking Side-Effect 2: I have noticed my muscle has turned into fat. I am type 2 diabetic for over 20 year and my Endocrinologist just gives me more pills and higher doses of insulin. But it seems to me that I should be trying to get as close as I can to calories. Animal proteins stimulate more insulin release compared to plant proteins. Some people may experience headaches or constipation, particularly at first; these can generally be alleviated by drinking lots of calorie-free liquids and eating foods that are rich in fiber.

Create a Small Calorie Deficit to Lose Weight

Negative Calorie Foods

Outdated diet methods actually destroy the hormones that are responsible for making you huge! Personally, I have the tendency to add fat pretty easily thanks to my parents feeding me like I was sponsored by Ronald Mcdonald as a child….

So, typical muscle building diets never worked well for me. The innovative bulking strategy I now use — and that I share with you below — came to me after struggling for years to add muscle without looking like a complete butterball.

I blamed bad genetics. The solution to adding maximum lean muscle, while staying lean at the same time is a phenomenon I noticed AFTER a period of relative exhaustion or depletion such as after a contest. I began digging deeper into understanding what was taking place behind the scenes — the metabolism and metabolic function causing these huge surges of muscle — and I started to uncover the simple, yet incredibly powerful cause….

Their bodies have actually become MUCH more effective and efficient at using and taking up hormones and nutrients into the muscle Without even knowing it, they turn themselves into the perfect hormonal storm for massive muscle growth.

Now, I simply studied and codified EXACTLY how to re-create that perfect hormonal storm over and over again , so when you get the exact timing right, you can put on as much muscle as you want , without packing on the fat…. When training in a depleted state — like a bodybuilder does when dieting for a show — your body is forced to become more efficient…. Your body is using its reserves — glycogen and stored fat — as fuel just to meet the demands you place on it. Your muscle cells are forced to become more effective at using glycogen carbohydrate , and your mitochondria learn to become more efficient at using fat for fuel.

Even if you did NOTHING for a few days, and you were in a carbohydrate depleted state, your body would experience this nutrient resensitization. Now, imagine you were actually training Your body will learn to use nutrients like a superstar! Even as well as those superhuman freak bodybuilders and fitness models who can eat anything and still be ripped.

IF you time it right. The body grows in bursts. Many people make the mistake of trying to do the same thing for too long and hoping that they will grow perpetually. Your biology is made to support large bursts of growth, but cannot sustain it for months, weeks or even DAYS at a time. Truth is, if you want to gain massive amounts of muscle, you have to learn how to create your own growth spurts. The body has to really be convinced to put on muscle.

Muscle weighs a lot, and requires a lot of work from your body. That is how you get huge surges of muscle growth. Then your roar will turn into a whimper and things go to hell However, everyone is different.

And your body will react in a very unique way that requires you to spend more or less time bulking or resensitizing your body for muscle growth. First, you have to understand what happens when you get it wrong You want to pack on some new muscle mass. So you set out on a quest to increase your calories — by any means necessary — in the hopes of packing on a few solid pounds of muscle that might actually have people take notice.

Remember that meathead you consulted? Eating the way they do will not only make you fat, but it could be permanently destroy any chance you have of EVER gaining muscle. This is why such a large percentage of men over 35 years old end up resorting to HRT or Hormone Replacement Therapy, just to enjoy a decent quality of life and be able to have sex with their wife.

To sustain these things, you need to ensure your body never shuts down and loses the hormones it needs for you to live an awesome life. Unfortunately, VERY few people even realize this is possible after destroying their bodies with poor food, chemicals and inadequate exercise protocols from a young age. For most folks, bulking up becomes an excuse to be lazy, and eat whatever the hell they want…. In America most guys grow up playing football. Drinking beer, eating chicken wings and being fat and lazy is almost expected and part of the culture.

Thats cool if you want to look like an NFL lineman, but most of us want to look like we workout when we take our shirt off, NOT look like we throw around lb men for a living. So… You will not eat whatever you want and let yourself pack on ugly and manhood-killing body fat.

You will not hide behind that feeble excuse: Listen, its cool to eat what you want sometimes, but knowing WHEN to do it, and HOW to prepare for it is what being an alpha male is all about. Be the guy that guys want to be and chicks want to be with! How can you possibly lose muscle by eating more calories?! Too much junkie-processed food will increase inflammation all over your body. A side-effect of your constant overfeeding and poor food-quality choices — you look bloated, feel lethargic, and your workouts start to tank….

You suffer from crappy sleep quality. Guys who go down the road of traditional bulking end up on a slippery slope of hormonal dysfunction and body fat accumulation. The first telltale sign that your gains have halted and your hormones are tanking is fat accumulation around the waist.

Constantly elevated insulin levels can lead to lean tissue no longer using insulin properly. Many people take this lack of energy for workouts to mean that they don't have enough food, when in reality its just the opposite. They have so much food that their body is no longer choosing to accept the nutrients into the muscle where it needs it.

Fat cells are 4x more likely to take up sugar than muscle cells so when sugar is left to float around the blood stream due to resistant muscle cells, it will almost always end up as stored fat.

Did you know that fat cells are responsible for the creation and synthesis of the enzyme Aromatase that converts free testosterone into estrogen? The more fat you have, the more of this enzyme that is naturally occurring in your blood and therefore your estrogen to testosterone ratio skyrockets forcing rapid fat gain and feminization of men.

Ever heard a woman say that men just aren't as manly as they used to be? Or that they want a REAL man? Well, if you're following a traditional bulk, you may not make the cut either. All of your anabolic hormones work cyclically. Meaning they require periods of elevation and periods of suppression. In order to build large amounts of muscle in short periods of time, you must force these peaks and valleys into their extremes.

Really high highs, and really low lows. Insulin is the most anabolic muscle building hormone in the body when its effectively being used by the muscle cells, and when its not effectively being used by muscle cells, rest assured it's still just as anabolic to your fat cells. Insulin is highest when calories are highest. Human Growth Hormone is at its peak concentration during periods of extreme insulin and calorie deprivation.

This can increase IGF-1 and maximize fat loss. Testosterone requires cholesterol to be synthesized, but is highest during periods of low stress and thus requires natural fluctuations in high versus low stress periods to maximize its function as well.

Cortisol is actually a fat loss hormone that gives us immediate energy. The hormone gets a bad rap due to its very negative potential when allowed to remain constantly elevated. Some examples of healthy proteins include: Lean fish such as tilapia , flounder , sole , cod , bass , perch , and halibut.

Know the difference between good fat and bad fat. You need to consume fat for your body to function correctly. However, it's important to choose the right kind of fats.

Here's a quick primer. Monounsaturated fats and omega-3 fatty acids are good fats, which you should try to consume regularly.

They help lower the "bad cholesterol" in your body by raising "good cholesterol". Foods that are high in fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease. Avoid trans fats and saturated fats. Trans fats, also known as partially hydrogenated oils, are a form of unsaturated fat commonly found in processed foods. Consuming them raises your risk of heart disease.

Read the labels of what you eat, and look for "hydrogenated" anything on the ingredient list. Stock up on superfoods. So-called superfoods may have a misleading title, but some truly are cut above. Superfoods may have the ability to fight heart disease, stave off cancer, lower cholesterol, and even boost your mood. Blueberries may facilitate brain health. It may not sound appetizing, but when you read the list of health benefits you may think again.

It is rich in vitamins, minerals, and amino acids, as well as beneficial in managing natural flora in the gut. Another creature of the sea makes the list, and for good reason. Salmon is rich in omega-3 fatty acids, a good type of fat. Omega-3 fats are good for blood pressure, brain function, and heart health.

These red berries contain quercetin , a natural antioxidant, are low in sugar and are a good source of Vitamin C which is used for the growth and repair of tissue all over the body. Watch your salt intake. Don't over-consume any one food or type of food. Instead, try to vary your diet so that you eat a little bit of everything in a moderate amount. Some people might be great at giving up meat, sugar, alcohol, or other foods. However, most of us are likely to give it up for a while, then break down and binge.

Avoid this deprivation-binge cycle by allowing yourself to have small "cheats". For instance, if you want to eat less sugar, allow yourself to eat one dessert each Friday night and abstain for the rest of the week. Having a break to look forward, which can help your will power through the other days. Method 1 Quiz True or False: You should avoid all types of carbs, both simple and complex. You should avoid all types of carbs. Complex carbs are okay to eat. Drink plenty of water. Staying hydrated with basic H 2 O is an easy and dramatic way to improve your health.

Drinking enough water can also help with weight loss by keeping your stomach feeling full. Drink water before, during and after a meal to aid digestion. If you're still hungry 15 minutes after your drink, then it's time for a snack. Carry water with you so you can easily pick it up when you're thirsty. These include soft drinks, juices, sports and energy drinks, as well as other products containing artificial sweeteners. Giving up sugary drinks is one of the easiest ways you can instantly improve your diet and become healthier.

A white chocolate crème frappuccino has whopping calories. Consider participating in Meatless Mondays. Meatless Monday is an international campaign that encourages people to give up eating meat one day per week. Eating less meat can have several health benefits, as most people already have enough protein in their diets.

Stay away from fast food. As we all know fast food is bad for our health, yet it continues to remain a weekly staple for too many people. For one, fast food is often fried, processed, and excessively salty. Add soft drinks and fries and your meal could easily burn through half of your suggested caloric intake for the day. To add insult to injury, much of the fat contained in fast food is trans fat, the worst kind of fat.

Reduce your alcohol intake. Excessive alcohol consumption makes you gain weight and is hard for the liver to process leading to a host of preventable diseases. Drinking in moderation is key, if you do consume alcohol, consider drink a glass of wine or beer with your meal as opposed to multiple drinks at a bar.

Red wine, in particular, contains polyphenol, called resveratrol that scientists believe is particularly heart-healthy. Resveratrol improves the function of blood vessels in the heart and curbs the amount of "bad" cholesterol in your body. Doctors recommend expectant mothers to abstain from alcohol. Method 2 Quiz Which of the following is a healthy way to change your diet?

All of the above. Adopt a healthy attitude towards food. Take a hard look at your eating habits. Do you eat more when you feel stressed? Try to evaluate whether you have an unhealthy emotional attachment to food.

If you do, here are few steps to consider: Find a healthier replacement. If you find that you tend to gorge on unhealthy foods when you're stressed, find a substitute activity — for instance, you could instead go for a walk, take a long bath, or call a trusted friend for a chat. Whatever you choose, it should be something that helps you to decompress, so that you no longer feel the need to binge.

See food as sustenance. A lot of Western culture is rife with messages that food is for entertainment or for relieving boredom. Break yourself of this cognitive habit by consciously evaluating food in terms of what it can do to keep your body healthy. Ask yourself if what you're about to put in your mouth is good for you, and if it will help your body function as it was designed to. Consult a medical professional. Eating disorders are classified as mental illnesses, and you can't always just talk yourself into stopping destructive behaviors.

Determine how many calories your body needs to function each day. This number can vary widely, depending upon your metabolism and how physically active you are. As a rule, the more muscle mass you have, the more calories you need to consume and to function properly. Otherwise, your body will start breaking down muscle tissue for energy.

If you're the kind of person who puts on 10 pounds just smelling a slice of pizza, then your daily caloric intake should stay around calories for men, and calories for women. Your body mass also plays a part in this — more calories are suitable for naturally bigger people, and fewer calories for smaller people.

If you're the kind of person who can eat without putting on a pound, or you're physically active, you may want to increase your daily caloric intake by calories, a little less for women.

Many people do this because they think they can drop pound, or they just don't feel hungry in the morning. Although the scientific evidence is still inconclusive [13] , there are several reasons why you might not want to skip what many people believe is the "most important meal of the day".

Eating breakfast gets your metabolism going and keeps it active throughout the morning. This will keep you energized throughout the morning. Skipping breakfast might leave you famished by lunch, causing you to binge as a way to compensate. A small breakfast is better than no breakfast. If you don't feel up to a full meal, at least drink some water and eat a piece of fruit, a granola bar, or a piece of toast.

Get more nutritious bang for your buck by eating a breakfast smoothie. Avoid skipping breakfast at the day of an important exam, job interview, or other critical event, where you may be distracted by your hunger or not have enough energy for your brain to work to its full potential.

Have you ever gorged on a huge meal and felt fine immediately after, but felt like exploding 15 minutes later? This happens because it takes some time for your stomach to tell your brain that it's full. Circumvent the problem by consuming your food slower. That way, by the time you get the message and start feeling satisfied, you haven't consumed extra food.

Slow yourself down by waiting 5 or 10 minutes between each course. Chew each bite thoroughly. Eat five times per day.

You may consider eating three meals per day breakfast, lunch and dinner , with two snacks in between. Doing this allows you to eat slightly less at your meals, giving your body a more manageable amount of food to digest, and keeps your blood sugar at a consistent level throughout the day. Method 3 Quiz Breakfast is often called the most important meal of the day, but is this really true? Skipping breakfast every once in a while is fine, especially if you are in a hurry or not hungry.

You should never skip breakfast; a small breakfast is better than no breakfast. You should always eat a large breakfast, no matter what. Is it healthy to eat anything or as much as I want but until 6 pm only?

For example, when the clock strikes at 6, I would only drink water until I go to sleep. While not eating at night is a good idea, you should be eating a healthy diet all day long. Not Helpful 18 Helpful Then you must think again. Eating unhealthy will have a bad effect on your health, so you should learn what kinds of diseases and ailments you may experience if you don't eat healthy. This might convince you to take your health more seriously. Not Helpful 4 Helpful Can I gain weight if I eat the proper amount of calories that I need?

If you don't exercise, yes. If you do exercise, then no. You need to have a balance of exercise and healthy eating. Not Helpful 28 Helpful Not Helpful 26 Helpful Yes, it's okay to eat some junk as a treat, but not every single night. Some junk food also comes with carrot sticks or celery and cucumber and this is often a good option to "mop up" the fats. Not Helpful 33 Helpful That depends on a few factors, including your body type, your metabolism, and how diligent you are about eating healthy.

It might take you 1 week or 6 months -- it just depends on you. Not Helpful 21 Helpful Don't do anything too harsh to yourself. Try to live life normally, eat right, and get regular exercise. When it comes to exercise, there's no need for hardcore gym sessions. Just go outside and play or run around, and consider trying out for school sports teams. If you want to explore specific diet or exercise routines, make sure to have your parents talk to your doctor about it first.

Not Helpful 20 Helpful This is really simple to do. Each time you make a meal or go out for dinner, record in a notebook or on your phone exactly what you ate. Not Helpful 15 Helpful Refined white rice doesn't have fiber or nutrients, but has a lot of starch.

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