Do you want to take your shirt off knowing your going to turn heads? Not only have the girls drop their jaws over how good you look, but also have other guys impressed.
If you’re like me, then you know that superman-like confidence is brought about by not only having a defined midsection but also a chiseled torso as well.
I want to give you the keys for that to happen by showing you how to pack on muscle fast, while keeping low body fat that has your 6-pack out year round. There are fundamental rules that I will take you through that will allow fast results without living like a hermit, eating only tuna and broccoli.
It’s about hacking the body.
Biohacks are actions you can take that bring about the changes in your body with doing as little as possible but giving you the minimum effective dose for an Adonis like body.
The number one key is that you work HARD and SMART. Combine intense training with the right programs and plans, and you have results.
There are 3 biohacks that you can start from today to get impressive results.
Nutrient timing is key for being able to have your body synthesize the muscle, and in turn be able to burn body fat. The balance that so few guys get right is being able to burn fat and build muscle all at the same time.
The best time for a high intake of fast acting carbs and starchy carbs is Post Workout (PWO). Your PWO shake should have a protein source that packs at least 3g of Leucine from a Whey Protein or Essential Amino Acid supplement and carbohydrates. My personal preference and recommendation to my clients is Vitargo or a Cyclic Branched Dextrin for the carb powder.
I’m going to let you in on some of my history so you understand I know what I’m talking about.
I was FAT.
And after much trial and error, I found what works for someone that is in a higher body fat ranging from about 15% and higher yet still able to burn fat and build muscle.
You have to keep your carbs for the PWO meal.
Have a protein shake of whey protein after your training. Adding in glutamine and creatine can help with gains as well. Then 30-60 minutes after your shake get your PWO meal in. This is where you can add starchy carbs such as sweet potato, rice, oats or pumpkin.
Using biohack #3 along with this will help the building of muscle tissue, and not have a fat spillover effect. If you’re below 10-12% body fat then your body is primed to use carbs for fuel as I will show you in biohack #2.
This is a method that I have learned and use with great effect from John Meadows and Milos Sarcev.
Get your carbs in the pre-training meal, a pre-training shake, during training shake, PWO shake and PWO meal.
There’s 5 intakes of nutrition right there that prime your body to utilize the nutrients your body needs to build muscle tissue.
The smaller amounts of carbs in each intake keep a lower surge of insulin, which limits fat storage.
An example of the method is:
|Timing||Intake||Total G of Carbs|
|60min before training||Meat, Veg & Starchy carb||30|
|15min before training||BCAA and Carb Powder||30|
|During Training||BCAA & Carb Powder||30|
|Post Training||Whey & Carb Powder||60|
|60min Post Training||Meat Veg & Starchy Carb||60|
If you don’t have any fat gain from this example, you can increase the carb amount for these intakes or add carbs to the other meals of the day.
Seeing the progress of how your body responds will determine what steps will be taken next.
#2 – Get Lean & Stay Lean
Who wants to stay hiding under their hoodie for 6 months of the year?
Afraid that people are going to see how much fat you have gained during your ‘bulk’? The days of ‘bulking’ and ‘cutting’ are gone.
I compete as a Fitness Model and not only do I prefer to walk around with a 6-pack everyday, but I need to be in shape for when a photo shoot comes up. But, more importantly I just feel 10x better being lean each day.
It’s time to be smarter and get better results. The higher your insulin sensitivity is the better your body’s ability to create new muscle tissue.
Going all out on with your food, not worrying about the quality of food and just trying to pack in huge amounts of carbs the whole day is the wrong way to go about it.
The leaner you are, the higher your insulin sensitivity. Couple this along with the quality weight training that you are already doing, and we can switch on the muscle building machine you should be.
A carb-cycling approach works great for many guys to build muscle and burn fat, but lets take it one step further. Rather than just a 7-day cycle that is called a micro-cycle, lets look at your maco-cycle.
What are you doing over the course of 6 or 12 months?
Ben Pakulski does this excellent training where he has shorter phases of concentrating on either building muscle tissue, or getting leaner. This keeps him at a low body fat level. The concentrated ‘cutting’ phases of a lower carb intake help re-establish a high insulin sensitivity, so then when switching back to the focus of building muscle, the body is primed to do so.
#3 – Glucose Disposal Agents
Being able to help drive nutrients into your muscle tissue and avoid fat cells is key to building mass and staying lean. Thankfully there are key nutrients that help the body do exactly this. But first, let me lay down one rule.
Have your nutrition in check first, and don’t fall off the wagon with your eating just because you’re taking supplements.
Now that we have that out of the way, lets keep building mass.
Again this comes back to a main factor of managing your blood sugar levels and the hormone insulin. We can use the power of insulin and amplify its effects for muscle building. There are a host of different products on the supplement market, but I want you to know what’s important to get the best results.
The nutrients you are looking for in the supplements are:
- Banaba Leaf
- Gymnema Sylsvestre
- R-Alpha Lipoic Acid
- Vanadyl Sulfate
- Chromium Picolinate
You can use GDAs in any phase of training. However, the best time is post-workout to help induce protein synthesis and amino acid uptake, and also in your carb meals.
You now know that insulin sensitivity is an important factor to you chiseling the body you want. It’s a part of all 3 biohacks I have taken you through. The best thing of all is that you can use all three of these points together and they amplify the results you will get.
Too many guys get it wrong when it comes to building muscle and shaping an impressive physique. This article, along with the entire library Vince has for you is perfect at giving you the answers to get better results without spinning your wheels on useless programs and fads.
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