Hard gains

Felipe wrote,

Thanks for the supplement reviews bro. I just got into weightlifting after becoming quite the fatty in college.  Its nice to see there are so many good products out there.  I’d love to see more reviews if you ever do some.

Anyway, my question is, I am looking to gain serious muscle, but I am having issues with my fatness getting in the way.  How do I gain muscle AND burn fat at the same time?



Many people would say this theory of gaining muscle and burning fat is impossible.  There are serious weightlifters that would also say this is COMPLETELY possible if you plan and carry out your plan correctly.

Let’s start with the building block of muscle..protein.  To get some muscle density, you need protein.  To get muscle size (from amino acids), you’ll need more protein.  Start with 1.5 grams of protein per pound of bodyweight.  You don’t have to chug shakes all day either.  Try lean meats, chicken, fish, nuts, cottage cheese, and yes, protein shakes.  Watch out for sugar and unnecessary toppings.

The next thing you need is proper carb intake.  Complex carbs and high fiber foods are ideal here, but don’t go overboard.  Aim for 4 low carbs days per week, and two medium to high carb days.

You’ll also need fat.


Yes, you need fat for your body to produce hormones properly.  Healthy fats like avocado and coconut oil, olive oil, natural peanut butter, and eggs are a great addition to any eating plan.  Your ideal fat intake should be 20-30% of your total calories.

Put this all together and you have all of the ingredients for a “gain and burn” plan.  Keep your workouts strong (4-5 days a week with two days heavy cardio and 3-4 days of weights), add some pre and post workout supplements to keep your body ready to work, and get some good sleep.  Lack of sleep can contribute to cortisol production which can mean extra pudge around the midsection.

Work hard and let me know your results!