Nutrition, Training, Supplements

How to maximize muscle and minimize fat

Achieve a fat-to-muscle transition

1.   Nutrition is the key factor in gaining muscle and losing fat!

2.   Not training. Train to build muscle – always!

3.   Not cardio.

4.   You should always tailor your training, cardio and nutrition to build muscle and lose fat.

5.   Each extra pound of muscle means you can eat about 50 additional calories.


Beverly Nutritional Programs

Accelerate fat–to–muscle transition with correct nutrient ratio

1.   The most important factor in building – lean muscle tissue while losing fat is your ratio of protein, fats, and carbohydrates.

2.   For most people 50% Protein, 20% Carbohydrate and 30% Fat is best for building muscle and losing fat at the same time.

3.   Another important factor if you want to lose fat and gain muscle is total caloric intake.

4.   You can almost always eat more calories with a 50 – 20 – 30 ratio than with a lower fat diet.

5.   It is nearly impossible to gain lean muscle tissue when your calorie intake is below maintenance level.

6.   To gain lean muscle you probably need between 12 and 18 calories per pound of bodyweight. Males can normally start with 15 calories per pound of bodyweight and females with 12-13 calories per pound of bodyweight.

7.   Think of you bodyfat and lean muscle tissue as competing magnets. Each trying to attract the calories and carbs you eat to accumulate fat or build muscle respectively.

8.   The more fat you have the more chance that any additional calories and/or carbohydrates will be stored as fat. The greater your percentage of lean muscle tissue, the more extra calories you will be able to eat.

Achieving a Fat–to–Muscle Transition

  1. Key Points
  2. Master Food List

Gain Maximum Strength and Muscle Size

  1. Key Points
  2. Master Food List
  3. Sample Plan Male