The Bulking Diet Delusion by John Meadows really lit a fire under my heinie. It reminded me of all those people that tell me they’re in bulking mode but never seemed to be in cutting mode.
So basically what you want to tell me is that you’re fat and too damn lazy to do anything about it? But you still want to tell all the girls that you’re a bodybuilder, right? As you stuff your face with pizza. Come on now, you can do better than that.
What You Need To Know
- Intermittent fasting won’t burn your hard earned muscle. That’s not an excuse anymore.
- Insulin sensitivity is the key to both muscle building and fat loss.
- Lifting weights but being fat all year round doesn’t make your a bodybuilder or an athlete it just means you’re fat and lazy. Pony Up.
Fasting for Muscle Building
Slow down buddy, pick your jaw back up from the keyboard and try not to scream needless profanities at me through a computer screen, tough guy. You read it right; fasting for muscle building.
I’m about to tell you how fasting CAN help you build muscle and of course burn fat. OK, think logically for a second. To build muscle you need to be in a caloric surplus, correct? So right away I haven’t a hope in hell of explaining to you how not eating can help you build muscle do I?
That’s because it can’t. But, now pay close attention, what it will do is prime your body for muscle building. Here’s how young Padawon;
You know all about blood sugar. Do you know about insulin though?
If you give a hoot about building muscle and given that you’re a Critical Bench follower then you’ve at least heard of insulin before. I’m going to give you a quick crash course anyway. When you eat you break down the food in to sugar.
That sugar likes to hang out in your blood until you do something about it. You really better do something about it though because just like a bunch of kids hanging out on the corner, all that can happen after a while is trouble. You’re just going to get fat.
You use insulin to take the sugar out of your blood and shuttle it around your body. Treat insulin right and it will make you look like Hercules.
Points to remember:
- Every time you eat you spike your blood sugar and in turn your blood insulin.
- If you have insulin in your blood you cannot burn fat.
- Eating too often will cause insulin resistance. Insulin resistance means you will get fat, become sick and not build muscle.*
*insulin resistance means your body has to secrete more insulin than normal to take less sugar from your blood.
That can’t be that big of a deal for muscle building, can it? Oh it can my dear friend, it can. You know all those guys that claim they are bulking all year round for years on end? Well my bet is they have f****d with insulin so much that they literally can’t burn fat.
The same goes for their muscle building quest. Have they gotten any bigger this year? My guess is they haven’t. Why? Because insulin isn’t working as effectively as it could.
Moral of the story; make friends with insulin. I mean cuddle up and get real cosy.
How Fasting Can Help
Intermittent fasting is the cure for those of you that have been mean to insulin for quite a while. It’s like the judge in a divorce hearing; it will decide who gets what. Fasting is the perfect fix for insulin resistance. It works by giving your body a break from eating and constantly secreting insulin.
If you stop secreting insulin for a while your body is going to get the chance to catch up with itself and start being more efficient when you eat. Think about it this way; if you were asked to work overtime every night for a month would you be as productive? No way, you would just burn out.
It’s the same for insulin. If you keep acting like your beak can hold more than your belly can then insulin is going to burn out.
It’s not going to be able to shuttle your post workout drink in to your muscle cells as effectively as before. Fast every so often and give your body a break and things are about to start looking a whole lot different for you.
The more sensitive you are to insulin (which you will be from fasting) the more likely your body is to respond well to you and start slapping pounds of muscle on to your frame rather than mounds of fat.
Basically you will reset your insulin switch. You will thank your lucky stars you read this article when you see the difference it will make to your muscle building.
I just had to include this picture. It doesn’t exactly have a whole lot to do with fasting or muscle building, but it’s hot and I love strong women.
How to Fast for Muscle
I’m going to give you two options, both of which are very effective.
Option #1: Fast Once Per Week
This will sound like hell on earth to a lot of you but I urge you to give it a go. Once per week you will fast, ideally not a workout day. Yes that means you eat NOTHING. You can drink water, black tea and black coffee. That’s it.
There are no more rules. If you’re hungry suck it up, you shouldn’t have ate like an elephant for the last ten years.
Option #2: 16/8 Intermittent Fasting
This is a more long term method and it works great. It’s going to really force you to burn fat while simultaneously resetting your insulin switch for muscle building.
As the name suggests you will fast for 16 hours each day leaving you with an 8 hour eating window. Trust me you’ll be able to get in the amount of calories you need in 8 hours.
Just make sure to take full advantage of your new friend insulin and eat like a pig** directly after your workout.
Get a protein and carb drink in to you immediately and then 1-2 BIG carb and protein meals afterwards.
Why? Well your muscles want energy at this time and now that you’re friends with insulin it’s going to help you like a best friend should and take all those calories in to your muscle cells and your muscle energy stores.
This method will work a lot faster than option #1. I like fasting until noon each day and eating until 8pm. Figure out what hours fit your schedule and do that. Just remember that if you workout in the morning your 8 hour eating window has to start in the morning so that you can take full advantage of your post workout meals.
** Now listen closely. The whole point of this article was to get you to stop eating like a pig. I was being facetious here. Do however eat a lot. Just make sure it’s good wholesome muscle building food.
Andrew was born and bred in Ireland. Having the stature of a leprechaun he forced himself to learn how to build muscle and burn fat. As a muscle building and fat burning expert he studies the most cutting edge nutrition and training practices to deliver the best muscle building, fat burning results to his clients and to YOU.
Discover The “Holy Grail” Nutrient Timing System That Builds Mounds Of Rock Solid Muscle in LESS Than 3 Hours a Week
Hi, it’s Kyle Leon here. I wanted to make a short video for you today about the muscle building strategy of bulking, then cutting, and also offer you some information that will help you if bulking then cutting is not the right strategy for you, but you’re still looking to put on some muscle.
Bulking is a strategy used to build muscle by putting our bodies into a large caloric surplus for a predetermined amount of time, basically bringing in more calories than our body burns off. And cutting refers to the time needed to lose the excess body fat. This strategy is based on sound logic because it is common knowledge that our bodies need to be in a caloric surplus to be able to build muscle. And many bodybuilders have used this strategy with a lot of success.
The obvious problem, of course, is that when our bodies are in a large caloric surplus, we will experience fat gain as well. This is just an accepted fact with the bulking then cutting strategy. Unfortunately, recent research suggested there are a lot of other problems that you’re probably not aware of that are associated with this old school strategy.
One big less known about problem is, fat cell hyperplasia. This is when our bodies are forced to create more fat cells because of all of the excess calories coming in that our bodies can’t use towards muscle growth. And here’s the thing, these fat cells never, ever go away. So, even when you do go through the cutting phase of this strategy and get down to a really, really low body fat percentage, these new fat cells will still be there.
Having more fat cells makes it easier for us to store fat for the rest of our lives when we mess-up on our diet. We really don’t need to feel any more guilty on our cheat days, now do we? The take-home message is we can’t force our bodies into building more muscle than it’s physiologically able to build by just ramping-up or calories. Doing so will most definitely backfire.
Other less known about problems with the traditional bulking approach include things like liver strain, pancreatic strain, increased cholesterol, increased blood pressure, fluid retention, AKA puffy moon-face look, thyroid problems, insulin resistance. And the list goes on.
The long and short of it is, on top of the excess fat gain, the traditional bulking approach can make it much more difficult for us to have a nice, lean, healthy future and these are things you should be aware of.
The good news is, with recent advancements in nutrition, there are alternatives to the traditional bulking approach that can be just as effective at building muscle, but without the fat and the other health problems
that are associated with the traditional bulk approach.
To put it very simply, the solution to the traditional bulking approach comes down to giving your body what it needs, when it can use it and not giving your body extra fuel when it can’t use it. Now, that is a lot easier said than done, because there are so many variables that determine what those exact needs are, because all of us are different. That’s why the best pro bodybuilders, fitness models, fitness competitors actually go out and hire professional nutrition coaches to tailor the programs to them.
That being said, even though I don’t know you or your body type, a valuable tip I can give you is to consume your daily caloric surplus in a four-hour window surrounding your workout. Okay? And do so only in the form of protein and carbohydrates, and that will actually have you on your way to building some lean muscle without fat.
Now, for more detailed information on this solution to the traditional bulking approach, you can check-out the free presentation in the link below, if you’d like. But, other than that, thank you very, very much for your time. I hope you learn something useful and I’ll talk to you soon.
Nick Nilsson Interviews Mike Westerdal About Lean Hybrid Muscle Building
NN: Hey Mike, thanks for taking the time to talk with me. I heard your boss over at Critical Bench sent you on an extended vacation for stirring up all this controversy lately.
MW: Ya my boss is a real jerk. No, I’m just kidding, I’m my own boss. Most people don’t even know that’s my site. I’m kind of coming out from behind the curtain so to speak to share some workouts I’ve been experimenting with lately.
NN: What exactly do you mean by Hybrid?
MW: It’s pretty cool because it has a double meaning in this case. The general definition of “hybrid” is combining two or more different things. In this case we want to take the best of several training philosophies in order to accomplish multiple goals at one time.
We also have what’s been called the “Hybrid Muscle” which is really what Lean Hybrid Muscle Building is all about.
NN: Okay Mike I’ll take the bait, what the heck is a “Hybrid Muscle”?
MW: When talking about “super hybrid muscle,” we’re referring to a muscle that has essentially been reconfigured, adding mitochondrial density, which results in a bigger stronger muscle with more endurance capacity. This is accomplished by combining cardio and strength training into a single activity.
I learned a lot about hybrid super muscle through the book The Purposeful Primitive, written by Marty Gallagher. It’s one of my all time favorite books.
By combining cardio and resistance activities it causes the composition of muscles to transform from predominately type II or type IIb into Type III. By doing this, we are able to push “beyond our genetic limits”.
Having more mitochondria in the muscle cells means that more nutrients can be processed, giving the muscles the ability to work considerably harder for longer periods. They’re also able to grow larger and are able to resist getting tired for longer periods.
NN: Type III muscle? Did you make that up or are you claiming to have invented a new muscle fiber?
MW: I wish I could take credit for that, but no. After reading Marty’s book I started my research and learned that a lot of guys have been preaching this stuff for a while. It’s nothing new. It’s just something a lot of people haven’t heard about.
Early adaptors of this theory included Dr. Len Schwartz who in 1995 coined the phrase “Long Strength”. Dr. Schwartz describes Long strength as “the ability to exert significant strength for an extended period of time.”
John Parrillo-the second proponent of long strength-began having his bodybuilders doing really high intensity cardio. He claimed that doing this actually altered the muscle composition. He called this form a resistance training the “100 rep extended set,” saying that it helped the body to construct more mitochondria-the muscles’ “cellular blast furnaces.” He also says that this increases muscular growth by developing the circulatory pathways that provide nourishment to the muscles.
Ori Hofmekler is the third early adopter of the long strength concept. Ori developed a weight training system that he called, “Controlled Fatigue Training.” According to Ori, this type of training was specifically designed to develop these super hybrid muscles-ones that were capable of generating and sustaining strength for extended periods.
NN: How would one go about building this super hybrid muscle fiber?
MW: For starters, you can look to the ancient warrior cultures-the Spartans, the Vikings and the Gladiators-and learn from them. Remember that all of the training they did was in preparation for the battles ahead. In other words, they were training for functionality rather than aesthetics, meaning that their training routines would have incorporated activities that simultaneously developed both strength and endurance.
Today, to build Hybrid Super Muscle we can start by engaging in aerobic activities that have a strong element of resistance.
NN: That reminds me, you wrote a report called, The Warrior Physique. What’s that about and where can the readers grab a copy?
MW: That was a fun one to write. Having a Swedish background I’ve always been interested in the Viking culture.
It’s no secret that our ancestors were physically, in much better shape than overall, we are today. For ordinary people, their day-to-day lives were much more physically demanding than ours. Back in the day if you wanted to eat you had to go hunting or catch some fish. Everything was functional. In today’s world most of us are subject to the triple seated threat as I like to call it-sitting at our computers, sitting in the car or sitting on the couch.
In this report we’ll explore how some of this planet’s all-time greatest elite warriors of the past developed some legendary physiques.
NN: So, does this all mean you have a problem with cardio machines?
MW: Not really. If you want to add some resistance to your cardio machines just put the treadmill on an incline. There are numerous ways to make cardio machines “hybrid”.
There’s nothing wrong with regular cardio on exercise equipment. I just think training the hybrid way can be a big time saver. I mean who has time to do a 45-minute workout with the weights just to go pedal on the bike for an additional 45 minutes.
I live in Florida so I’m fortunate that I can go for a walk outdoors any time I want. Sunlight and fresh air can do some wonders for your hormone levels.
Cardio machines have their place. Hybrid cardio just provides a faster more entertaining alternative for some people.
NN: How did you wind up partnering up with Pro Strongman Elliott Hulse in creating this system?
Elliott’s an awesome guy. We’ve become really good friends. I like that we have similar values and he’s someone I can count on.
A while ago I tweaked my back doing some powerlifting and I knew Elliott owned a sports training gym in St. Pete, FL. I paid him a visit and he helped me rehab my back.
We just had a lot in common. We actually played football against each other in college without knowing it and we both compete in strength sports.
The thing we really had in common is that w had both put on some un-needed body fat during our quest for strength. (Okay a lot.)
We both wanted to lose fat extremely fast, but didn’t want to sacrifice one ounce of muscle or strength. We knew this was going to be a challenge and something that most people would say is impossible.
Elliott is a beast. I think it’s good that I’m there to tone him down sometimes. He’s the outspoken motivational coach and I’m more laid back and shy at times.
NN: I’ve seen videos from Elliott’s underground gym. If someone is going to do the Lean Hybrid Muscle program, do they need all that fancy strongman equipment?
MW: Nope. That’s a common misconception. We’re fortunate to have access to a lot of cool training tools but I don’t expect someone living in a NYC apartment to store a 600 pound tire…lol.
If the weekly workout includes any specialty equipment there are always exercises that you can substitute or swap out.
NN: What about a gym membership…is this a gym workout or a home workout?
MW: It can be either. There’s a big trend, where people are trying to save time and money by working out at home. Some people simply prefer training outdoors.
Personally I do some workouts at home and some at the gym. You can do this program at the gym, at home or a combination of the two.
NN: Mike, your results were pretty amazing. Do you guarantee this is going to work for everyone that tries it? In 8-weeks you dropped 12% body fat and stayed the same weight. The pics look like night and day. And dude, what’s up with the swimmers cap and speedo, we didn’t need to see that!
MW: Haha. First of all, that thing in the background is a Bod Pod and it took my bodyfat measurement. They made me wear the hat and the speedos….trust me I’m not a fan of that picture either and it definitely motivated me to make a change!
Do I guarantee results? No, I don’t. I have no control over whether or not you’ll do the workouts. Whether or not you’ll get the sleep you need and supply your body with the fuel it needs to transform.
Plus everyone is different. I’m not going to say this is the only way to train. I just know that it worked wonders for me. It worked for Elliott. And it worked for dozens of his clients at his gym. Will it work for you? Probably. If you get even half the results, would you be happy?
NN: How is Lean Hybrid Muscle Training different than Cross Fit, some of the videos look similar?
MW: Cross Fit is a great training style. I respect the discipline and think they have some great workouts. From what I’ve read about Cross Fit it focuses on stamina, flexibility, speed, agility, balance, cardiovascular/respiratory endurance, coordination, and accuracy.
The rest intervals are very short and the workouts are fast and often. What I like about Cross Fit is that it incorporates resistance cardio which I’m all for.
However I had a goal of not just dropping weight and fat, but also wanted to build muscle mass and build my strength.
Sure, Lean Hybrid Muscle Building and Cross Fit may use some of the same exercises but they are done with different rest periods, volume and intensity. Just like a bodybuilder and a powerlifter may both perform the bench press, but how they perform that lift is very different from each other.
Lean Hybrid Muscle Building is cross-disciplinary like Cross Fit but it has a much greater emphasis on gaining strength and muscle mass than Cross Fit does.
In summary Cross Fit is an excellent training program that can produce great results, but I think it’s better suited for goals of conditioning, toning or developing agility, speed and endurance. If that’s your goal, go with Cross Fit.
On the other hand, if you want to get lean while building strong powerful muscles than Lean Hybrid Muscle Building is a clear winner in my book.
NN: If you had access to any equipment, what would your 3 favorite hybrid exercises be?
1. Well I love kettlebell circuits.
Similar to EDT by Charles Staley I try to make it through this circuit five times. Next time I do the workout, I want to beat my previous time. This is great for conditioning. For this is resistance cardio at its finest. It’s a nice break from my heavier strength building days to avoid overtraining.
KB Snatches: 5 reps per arm
KB Clean & Press: 5 reps per arm
KB Lunges: 5 reps per leg
KB Squats: 10 reps
KB One Armed Rows: 10 reps per arm
KB Two Handed Swings: 20 reps
Remember you have to make it through this 5x’s so don’t start off with a really heavy kettlebell.
2. Tire Flips
If there ever was an exercise that trains the entire body, from your ass to your elbow, it’s tire flipping. Getting your hands on one is easier than you think. Tire companies have to pay to get rid of them so they’ll be glad to give them to you. Storing them is another issue though.
3. Sledge Hammer Slams
Nick I know you’re into using heavier weight when you train your abs. Well this is a killer. This exercise helps build explosive torso strength and power. To do this exercise you’ll need a sledgehammer and a large tire (not on the rim), bales of hay or something similar to hit. Don’t use something with enough bounce to cause the sledgehammer to come back up and hit you in the face. Work your abs and get a cardio session in at the same time.
NN: What about Hybrid exercises for the gym?
1. Do the same kettlebell circuit above but use dumbbells instead.
2. Dumbbell Farmers Walk. No rocket science here. Just pick up a heavy pair of dumbbells and go! Great for the traps, grip, stability and core.
3. Dumbbell Overhead Walks. Grab a pair of dumbbells, hold them over your head with your arms almost locked out and start walking. Think this isn’t challenging enough? Try doing lunges holding the dumbbells over your head.
The cool thing about these exercise is they can be used either as hybrid cardio at the end of a regular workout instead of the treadmill, or they can be the workout if you increase the weight and adjust the rep ranges and rest intervals. The possibilities are endless.
NN: Did your wife really call you fat?
MW: Not really, kind of. I started getting some looks when I would head to the fridge late at night. It didn’t take a genius to get the point. Especially since I had placed my Bod Pod pic on the door to the freezer.
NN: Okay I have to ask this. People have been emailing me saying it’s impossible to burn fat and build muscle at the same time. It all comes down to calories in versus calories out. You’re either gaining or losing but you can’t do both. Care to elaborate?
MW: Ummm I’d like to buy a lifeline. Call a friend? Seriously though that’s exactly what I did. I called my friend Eric Talmant who’s a diagnostic nutritionist, metabolic typing advisor and powerlifter.
I knew I had personally experienced adding muscle while dropping fat when I was playing football in college. I couldn’t really explain how, but I thought Eric might be able to answer the question for me.
I asked him, “Is it physically possible to build muscle and burn fat at the same time?” I was pumped when he explained in his interview that it was.
He said that you can keep your body in an anabolic state by creating the perfect internal and external environment through attitude, atmosphere, training, sleep, stress levels, and nutrition. Calories are just one piece of the puzzle and not the entire picture.
NN: How come you don’t just do a bulking season where you pack on muscle and than do a typical cutting cycle to burn off the fat and reveal the new muscle?
MW: Instant gratification maybe. I wanted everything at once. I wanted to recreate what I was able to do in college. I’ve tried bulking and cutting. I wound up getting strong and fat when bulking up only to get lean and weak when dieting.
NN: Okay Mike, this worked for you, but what if you’re just a freak. I mean who benches 315 for 15 reps and still tries to burn fat at the same time? Do you have any other “average Joe” success stories?
MW: I’ll take that as a compliment. I’m not a freak, I’m just extremely stubborn, persistent and determined. Things don’t come easy for me, but when I make up my mind that I want to accomplish something I can usually do it.
I’m also pretty open minded and don’t accept that something isn’t possible just because someone said so.
As for some other clients maybe the video below will motivate some people.