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Whether your trying to bulk up or lose a few we need to abandon the concept of calorie restricting diets or 3 big meals a day.

Contrary to popular belief, the best possible way to lose fat or gain muscle is to eat 6 -7 meals each spaced about 2-3 hours apart.

Food is fuel for the body and without a steady supply of nutrients your body will retain fat and fail to produce new muscle. Now I realize that many people would say 6 meals is absolutely absurd so the thing I want to stress is they don’t have to be sit down meals at all. For example, take a grilled chicken breast sl with a baked potato on the side and you have an excellent small meal with a good protein-carbohydrate ratio. Another great substitute would be a meal replacement of whey protein powder if you dont have the time to make food.

Let me take you through the list of benefits of having 6 meals a day as opposed to 3.

Boost in Metabolism- 6 meals a day has actually been proven to increase metabolism for several reasons. The main factor is the thermic effect of food which is the calories it takes your body to break down and absorb the food. Foods have a thermic effect range from 3-30% and foods like protein are way up in that 30 percentile followed by carbohydrates in the 20% range. Burning calories just by eating more frequently? Sounds like a great deal to me!

Increase in Energy- Eating 6 meals a day helps maintain a balanced blood sugar levels in the body which prevents hunger attacks and will give you an incredible surge of energy while going through the long work day.

Lean Muscle Gains- Lastly and most important, 6 meals a day will drastically help you build and maintain muscle. The greater number of meals gives the muscles a constant supply of amino acids which are the building blocks of protein.

Putting it all together- The key is to prepare as much as possible the night before. Do all the cooking and preparation before hand so you can incorporate 6 meals in your busy work schedule.

What about counting calories?

Forget about counting calories!!! That shit is to difficult and unsustainable for the average person! I suggest that you go by portion size. we will say that “portion” is the size of your hand or fist. When you see “protein, carb, vegetable or fruit” it means to eat A LEAST one portion of each. But the beauty of this program, is that even if your trying to lose fat, you can EAT AS MUCH AS YOU WANT! You should NEVER be hungry like some bullshit TV infomercial diet.
Sample Meal Plan For Someone Trying To Gain Muscle

7:00 a.m. Protein, Carb, or Fruit
9:30 a.m Protein, Carb or Fruit
12:30 am Protein, Carb or Fruit
2:30 p.m. Protein, Carb or Fruit
5:30 p.m. Protein, Carb or Fruit
7:00 p.m. Protein, Vegetables

Sample Meal Plan For Someone Trying To lose Fat

(if your trying to lose fat, you should take out the carbs 100% and only eat Protein, Vegetables, and fruits. the great thing about this is that YOU CAN EAT AS MUCH AS YOU WANT AND STILL LOSE FAT!!!!!)

7:00 a.m. Protein, Vegetables or Fruit
9:30 a.m Protein, Vegetables or Fruit
12:30 am Protein, Vegetables or Fruit
2:30 p.m. Protein, Vegetables or Fruit
5:30 p.m. Protein, Vegetables or Fruit
7:00 p.m. Protein, Vegetables or Fruit

Sample Meal Plan For Someone Trying To Gain Muscle AND lose Fat at the same time.

7:00 a.m. Protein, Carb, or Fruit
9:30 a.m Protein, Carb or Fruit
12:30 am Protein, Carb or Fruit
2:30 p.m. Protein, Vegetables
5:30 p.m. Protein, Vegetables
7:00 p.m. Protein, Vegetables

This works great, because you get to to burn off most of the cars during the day!

Food Choices

Proteins
Fish
Chicken
Lean Steak
Lean Ham
Tuna
Salmon
Whole Eggs

Carbohydrates
Brown Rice
Wild Rice
Wheat Pasta
Oatmeal
Beans
Sweet Potatoes

Vegetables
Broccoli
Snow Peas
Peppers
Lettuce
Eggplant
String Beans
Spinach
Cucumbers

Fruits
Any fruit that is not canned is good

Above all…. DRINK A LOT OF WATER EVERY DAY! Nothing is more important than that!

Diet Plan Build / Gain Muscle and Burn Fat Fast As Hell (Big Brandon Carter)
How To Make “Protein Waffles” Muscle Building Breakfast Meal – (Big Brandon Carter)