- en they used to go to the other extreme, adopting a meat and water diet in
some cases, and end up losing a lot of muscle as they dropped huge amounts
of fat. is is very costly, both to the pocket and health.. When in muscle-building mode, minimize the fat you gain (but you almost
certainly will have to gain some fat). If you overdo fat gain while build-
ing muscle, switch to a fat-loss program for a few months, to reduce your
bodyfat to no more than (for a male). en get back into gaining mode,
assuming you want to build bigger muscles. But adjust your caloric intake so
that you add muscle but less fat than before. Whenever you hit bodyfat,
change modes and trim back to –. If done properly, each time you trim
back your bodyfat you will have more muscle than the previous time. When
you know what you are doing, it is easier to lose fat and keep your muscle
than it is to build muscle in the first place. Getting bigger muscles is the
hardest part.Number of feeds
. A caloric intake that permits muscular growth is not purely about a num-
ber. How you consume the calories is very important. It is what your body
digests and assimilates that counts, not just what you swallow. e quantity
of food consumed at any given meal is a major factor influencing how your
body handles the food.. Perhaps you need , calories a day in order to grow. But if your body can-
not process those , calories, you are not going to get the nutrition you
need. If you have three poorly digested meals of about , calories each,
that will not do the job. But if you have five well-digested meals of –
calories each, then your body is more likely to get the nutrition it needs.. If you do not find the quantity and combination of food at each meal that
you can handle, then when it is time for your next meal your stomach will
still be processing the previous meal. Putting in a meal on top of a partially
digested meal will give you digestive tract distress, make you feel sluggish,
give you gas, and just plain hinder your recovery and training.. Initially target five meals a day, spread evenly over the waking hours. For
example, feed at , . , , . and . at means you
would be feeding every three and a half hours. I say “feeding” rather than
eating because some of the feeds can be liquid meals rather than solid-food
meals.