While Dieting, it is virtually impossible to lose body fat and gain lean muscle at the same time. You see, your body requires large amounts of calories in order to gain muscle mass. When you have decreased your caloric intake to accelerate fat loss, your body isn't usually supplied with enough calories and/or nutrients to gain muscle mass.
Here is a program that will make it possible to gain muscle and lose fat simultaneously. This program has worked for all body types however if you are an ectomorph or hard-gainer then it is best to skip the Metabolic Stimulation and Dieting Cycle and go right to the Lean Muscle Bulking Cycle.
The first thing you need to do is find your Active Metabolic Rate (AMR). Your AMR is the amount of calories you need each day to sustain your body weight based on your daily activity level. A good Internet site that will calculate your AMR for you can be found here.
For instance, suppose that your weight is 174 lbs., and your AMR is 3286 calories. This means your body requires 3286 calories to maintain your current body weight at your present activity level. In order to maintain your current weight, but add lean muscle and lose body fat, it will take around 3200 calories per day with a ratio of 15%-20% calories from fat, 20%-30% from protein, and 20%-30% from carbs. During this program, we suggest recording you daily calories in a training log to make certain that you stay in your personalized fat loss/muscle gain zone.
Week 1: When you begin your supplementation program, we suggest that you record the folloing measurements so you can monitor your progress:
Begin your program with a moderate dose of Norabol in order to see how well your body responds to pro-hormone supplementation. Throughout your entire cycle, supplement your diet with 3-4 pro-hormone dosages each day - a morning dose, early afternoon dose, pre workout dose, and evening dose. All pro-hormone doses should administered on a empty stomach 2 hours after eating or 1 hour before a meal.
Next take XLA twice per day on training days. When this product is taken upon waking in the morning, the r (+) Alpha Lipoic Acid (the pure version of the commonly used antioxidant), Conjugated Linoleic Acid (CLA) and Gamma Linoleic Acid (GLA) work together to raise your metabolic rate. Normally when you wake up from a nights sleep, your metabolic rate is extremely slow. This is because while you sleep you are in a fasting state with several hours of inactivity. When you wake up, it will take some time for your metabolism to return to its active state. The XLA tablet taken upon waking will allow your metabolism to rise faster than normal and cause your body to burn more calories.
After Week 2, take a second set of measurements. Remember, muscle weighs more than fat, so you may see a weight gain here:
You may be astounded when you take your second set of body measurements. In just under 3 weeks, you have already begun an amazing physique transformation. Compare your measurements and weight to the first set you took.
At the beginning of the fourth week, add some of the new formula Fury into the mix. This "testosterone stack in a capsule" is a powerful composite of the 2 most beneficial second-generation testosterone precursors, 1-Androstenediol and 4-Androstenediol.
These two pro-hormones are fused with the same proven Maximum Enzyme Delivery System or MED System that Mass Quantities pioneered with its Norabol product. Superior pro-hormones and MED System technology guarantees the greatest amount of testosterone conversion and absorption with the fewest unwanted side effects. This boost in testosterone will allow you to spare muscle loss during his final 2 weeks of dieting and will ensure you have the optimal levels of 1 and 4 Androstenediol when you began your lean-muscle bulking phase.
Norabol and Fury were stacked together in order to take advantage of the two different anabolic hormones; Nandrolone in the case of Norabol and Testosterone in the case of Fury. When these two supplements are stacked together, you will receive far better gains in both lean muscle mass and strength than you will when one of these supplements are taken alone.
To measure your progress, take another set of measurements for comparison with those you took on week 2:
Now its time to check your progress. Retake your measurementsas before:
Please find the Recomposition Lean Muscle Bulking Cycle here beginning at week 6, or continue to read up on Recomposition Dieting.
All diets have one thing in common, calorie restrictions and/or an increase in your metabolic rate in an effort to lose weight. Your BMR (Basal Metabolic Rate) can be defined as the energy required to maintain the normal processes of the body, e.g. digestion, breathing, heart beat. Your AMR (Active Metabolic Rate) is the amount of calories you need each day to sustain your body weight based on your daily activity level. This means that the more physical activities you perform, the more calories your body will use as fuel. For example, a 180 lbs. male who lives a sedentary lifestyle (e.g. no physical exercise, non-physical occupation) will have a much lower AMR than a 180 lbs. male with a very active lifestyle. (E.g. active in athletics, occupation that requires physical exertion)
It is extremely important to note that if you do not reduce your caloric intake/and or increase your metabolic rate, then it is not physiologically possible for you to lose weight. The first thing you need to do when you are beginning a new fat loss program is to find your BMR and your AMR. This will determine the amount of calories your body requires each day. A good Internet site that will calculate your AMR and BMR for you can be found here.
For example, when you begin this program, find your AMR. This means that with a daily activity level,your body will require X number of calories each day to maintain your body weight. You will need to keep a diet journal at this point. You should write down exactly the amounts of calories that you are eating each day. During the first week of your diet, you should eat the exact amount of calories calculated from your AMR. The average of your weekly caloric intake should not be higher than your AMR. Try not to sway more than 100 calories higher or lower each day from your AMR. This way, you are almost guaranteed to have a weekly caloric intake that is equal to you AMR.
What is the main physiological process that causes diets to fail? As mentioned earlier, diets require a reduction in calories. Since all diets are based upon a significant reduction in calories, than how come some diets fail? The answer is pretty simple. All human beings have a built in survival mechanism when it comes to dieting. Not long after we begin a diet with calorie reductions, our body will view the restriction in calories as the beginning of a famine and actually slow down our BMR. A slower metabolic rate occurs when your body slows its synthesis of the thyroid hormone T3. The less T3 your body has, the slower your BMR will become. The slower your BMR, the fewer calories your body needs to maintain the normal processes of the body. This means that as we reduce our caloric intake further and further, our body responds by lowering the amount of calories our body will use each day.
This is extremely bad news for dieters because sooner or later your BMR will be so slow that even a very small amount of caloric intake will cause you to gain weight. A slow BMR is the reason why you will always gain weight back after following a crash diet. To make matters even worse, when you have a slow BMR, you body will burn your hard earned muscle before it burns your stored body fat. You see, when this survival mechanism is triggered your body will break down and use amino acids (muscle) as fuel instead of body-fat which your body saves as a last resort.
How can we stop our body from triggering this survival method? This answer is also pretty simple. In order to stop our body from lowering our BMR we must trick it into thinking that we are not dieting. We can do this by gradual calorie restrictions. If we gradually reduce our calories below our AMR, then our body will not fear starvation and will continue to keep our BMR high.
This survival method is the exact reason why a crash diet is guaranteed to fail. When we dramatically cut our calories, our body responds by dramatically slowing our BMR. Shortly after, your weight loss will come to an abrupt stop and further caloric restrictions will not cause any more weight loss. When you decide to increase your calories again, your body will maintain your slow BMR for a period of time so that you gain your health (e.g. weight) back after the "famine." This mechanism will cause a crash dieter's weight loss to return (and sometimes more) after their diet.
Understanding that gradual caloric reduction is the best way to diet, how can we do it? After you have completed your first week, calculate your new AMR. If your body weight has changed at all from the previous week. Now take your new AMR and reduce that number of calories by no more than 5%. For example, assume my new AMR is now 3100 calories. I would reduce this number by 5%, which gives me a new caloric intake of 2945 calories. Each week, recalculate your AMR and reduced the number by no more than 5%. This method will certainly delay the on set of your body's natural survival mechanism.
Unfortunately, any prolonged period of calorie restriction will cause a lowering of your BMR. This will eventually happen even if you are cautious and reduce calories slowly. The only way around this dilemma is through thyroid stimulation. Mass Quantities has produced some very effective thermogenic supplements in recent years that helps shed unwanted body fat.
Cardio Tips
When you do cardio, it is best to do it first thing in the morning on an empty stomach. When cardio is performed immediately upon waking, there is no food in you digestive system to use as fuel. Therefore the energy must come from your energy stores, which will be your body fat. Make sure that you do not eat simple carbs like (Fruits, Juices, Soda, Sugar). The reasoning is that: simple carbs go in your blood steam as glucose very quickly, so for the next half an hour you'll be burning all that sugar instead of fat. If you have to eat something, protein is not as bad as carbohydrates. Have a chicken breast or a protein shake and hit the treadmill.
When you are doing cardio, pick a machine that you are comfortable with, the treadmill is a good choice. Unlike the stationary bike where only your legs move, the treadmill gets your whole body in action. My cardio machines of choice are the Cybex Stairmill (revolving staircase), the Versa Climber, and the jump rope.
Progressive Cardio Cycling
Make sure you take a tablet or two of XLA from Mass Quantities half an hour before cardio. XLA contains r (+) Alpha Lipoic Acid (the pure version of the commonly used antioxidant), Conjugated Linoleic Acid (CLA) and Gamma Linoleic Acid (GLA). When taking XLA first thing in the morning before cardio, you will jump-start you metabolism, which will cause your body to burn more fat. XLA should also be taken before any heavy weight training session as a pre-workout stimulant.
After all this if you are still not losing weight, increase your cardio to 4 times a week, But never go more then 45min cardio, 4 times a week. The reason for that is that you will over train, and your body will become accustomed to ever increasing cardio sessions to lose weight. Before adding a fourth cardio session to your workout, review your diet for excess amount of carbs and for excess sugar in particular. After Cardio, eat a good breakfast, full of complex-carbs to reload the glycogen in your muscles, (the best complex carb sources are oatmeal, cream of rice, potatoes, ect.), and don't forget the Proteins (eggs whites, chicken breasts, tuna fish).