The Holy Grail for transforming your physique is the ability to build muscle without putting on any unnecessary fat. Sadly, too many guys still believe that they need to classically “bulk up” in order to get bigger. Now I can’t say this is totally false because you will obviously build muscle if you do the classic bulking up in the winter time. But most often you’ll add inches to your waistline, which,
1. Is not healthy
2. A pain to lose
3. Not attractive
4. And dumb
It’s dumb because there is no need to add fat in order to build muscle. There’s a genetic ceiling in each and every one of us. This genetic ceiling is the ability for our body’s to take whatever food we consume that day and turn it into muscle tissue.
This is the basis of protein synthesis and one of the big reasons why steroids work so well. However, there are some little tricks of the trade, which I do go over in my 3-Step Muscle Building System that will allow you to build muscle without having to worry about gaining any noticeable belly fat. In fact, some dudes have even got ripped up WHILE getting stronger and adding muscle to their frames, which is pretty cool considering most don’t think is possible.
One of the easiest changes you can make to your diet is to cut out all starchy carbohydrates on the days that you do not lift weights. This is so brain dead simple, yet a lot of guys never follow this one golden rule. The thing with carbohydrates (starches) is that you have to earn them. Look at them as some sort of gold medal.
If you don’t put the work in, then you can’t have your carbs. When muscle and liver glycogen stores are topped off and you remain sedentary, take a guess where a lot of those starchy carbs are going to go? Straight to your adipocyte cells (fat cells). The only exception to this rule is if you have the metabolism of a humming-bird and can eat McDonalds everyday and not gain weight, then consider yourself lucky. But for most guys, just changing this one thing up can have a significant impact on their physique.
Another little diet tweak you can make is to throw in some protein fast days on days you don’t lift weights. You only have to do this once a week or once every 10 days. This will allow you to have a little more leeway with your diet and not have to worry about packing on the fat mass because you throw this little fast day in every once in a while.
Don’t worry; your muscles will not shrivel up from dropping your calories very low for one day. That doesn’t happen no matter what you read on the internet because a lot of it is “bro” science. The real science shows that this “starvation scare” where your metabolism plummets and your body begins breaking down protein to use for fuel takes A LOT longer. Plus, you’ll be consuming some sort of slow digesting protein like casein every few hours to provide some sustenance.
Now there is a bunch more tips and tactics you can use to minimize the fat buildup while adding pounds of lean mass to your frame, but these 2 that I just talked about are the perfect starting point for most guys looking to get bigger. They’re not hard to follow, but definitely can have a serious impact on how you look for the longer term.