Slim and Trim or Bulk and Cut?

Weight loss or weight gain? And more importantly, how? This is the question to every fitness goal.

For many this is a life long struggle.

As for others, it may be just wanting to drop a few pounds to look good for an upcoming social event; or vacation you want to be able to show some skin in your suit.

For what ever reason, let’s not make your goal complicated. It’s simple math!

If your ready, say I’m ready!

Now that I have you talking to yourself… and don’t worry, only the highly intelligent talk to them selves.

Let’s move on to the next step. Now lick your elbow.

If you tried it, you found you couldn’t because its virtually impossible. If you didn’t try it, it’s because you’ve done it before and already know you can’t do it.

Just checking to see if your able and willing to follow instructions. Now grab a pad of paper and a writing stick.

Let’s keep this simple.

You don’t need a PhD to figure this out

Your body contains subcutaneous fat that is found right under the skin and you can easily pinch it with your hand. This is what usually make people feel self-conscious.

Visceral fat is found deep inside the abdomen and surrounds the organs, which raises your risk for heart disease, diabetes Alzheimer’s, stroke, and high cholesterol  and other unwanted tragedies.

When you lose weight, it occurs through your entire body as a whole. Both subcutaneous and visceral fat disappear at the same time. This includes your abdomen, arms, legs, face, neck and all other parts of your body.

Ok, got your pad of paper and writing stick?

It’s really a game of numbers. Burn more calories than you consume on a daily basis and you will create what’s called a caloric deficit.

Weight loss or weight gain? What is it?

What is weight loss?

When you have a caloric deficit, your body has no choice but to burn stored fat for energy

What is weight gain?

Eat more calories than you burn, and you now have an excess that your storing up.

Now let’s go to work. Note taking time folks…

Many people can’t stand the thought of counting calories, but the simple truth is, it’s not that hard and it’s very effective.

Keep a journal over the next five days and track every thing that you consume that contain calories for each day. Add up all the daily sums together and divide by five to get an average.

EXAMPLE

Note: don’t forget about the handy dandy tool over to your right. (CALCULATE CALORIES – top right side of blog or down below if your on your phone)

Here is an example;

If you consume 1,700, 3,000, 1,800, 2,000 and 2,500 calories, your five-day total will be 11,000 calories. Divide this by 5 and your daily average intake would be 2,200 calories. Now you have the information you need to lose weight, gain weight or maintain.

Weight Loss

In order to lose 1 lb., you need to burn 3,500 calories.

Using your daily caloric average shown in example above; you would need to burn off 500 calories a day.

Subtract 500 from 2,200 and your left with 1,700 calories. Being that there are seven days in a week, reducing your caloric intake by 500 a day would equate to 1 lb. of weight loss a week.

The more you desire to loose, simply do the math.

If you want to lose 2 lbs. a week, you need to reduce your caloric intake by 1,000 calories a day.

NOW, LET’S DOUBLE DOWN!

Reducing calories by diet alone is a good strategy to loose a few pounds, butt getting your but off the couch and out of the kitchen will work wonders for the higher achiever.

Instead of punishing yourself by starvation or reducing your caloric intake restricting you from the enjoyment of delicious food; you can split the difference and burn 500 calories through exercise while cutting back 500 calories in your diet.

Or split what ever calorie reduction plan you decided upon with exercise.

If you’re highly motivated, you may want to burn all of your calories through exercise.

Get Some Hard Charger!! Just make sure you choose an appropriate dietary supplement along with a suitable diet to help you reach your goal.

It’s important to look at the foods you eat and track your caloric intake. However, most grains and meats won’t show this information on the package.

That being said, keep track of the portion size and find a good calorie tracker.

TIP #1: MyFitnessPal app (Free Version) works pretty good and there are a few others out there as well for counting calories.

Weight Gain

If your goal is to gain weight, simply go the opposite direction. Take your daily average and add to it for your recommended increase.

Choose an appropriate supplement to give you an edge and STOP wasting your time in the gym.

Don’t let gluttony get in your path and be sure to eat right and stick to a suitable diet that fits your goal.

Whether you are trying to lose or gain, follow the same calorie reduction or increase for two to four weeks. If you notice changes in your weight, don’t make any adjustments.

If you don’t notice any changes in your weight, then decrease or increase your calories accordingly.

Best to stick with the 500-calorie reduction for weight loss and the additional 250 calories for weight gain.

Damn I look good!

If you’re happy with your weight, it’s still a good idea to find out what your daily intake is. That way you know your target, and if you get out of the bulls eye, you know how to get back on target.

Eating and working out

Can I eat before I workout?

Should I eat after I workout?

Truth: there is no perfect science. It really all depends on YOU and how you feel and perform after you eat.

Pay attention to your body. If you feel good working out after you eat then eat. However, eating smaller amounts of food is preferred the closer you get to your workout.

It’s paramount that you have a post-workout meal within one hour after training. Your muscles need the nutrients to begin the rebuilding process.

Liquid form is preferable, being that it will be absorbed more quickly.

Get a good source of protein and double the carbs. The protein will help repair torn muscle fibers and the carbs will restore the energy lost from the workout.

How much of what and when?

Let’s start by taking the guesswork out, and use a macronutrients tracker like I suggested in the tip above.

What’s your Goal?

Bulking up

Shoot for about 40% protein, 30% carbs and 30% fat.

TIP #2: Take a supplement that will give you an edge and boost protein synthesis.

D.BAL.MAX creates the ultimate anabolic environment for your body to quickly build muscle and strength to enhance your performance.

Ramp up the level of nitrogen in your muscle tissue. The more nitrogen your muscles can carry, the more protein your cells can build promoting protein synthesis.

Thus building more Rock Hard Muscle.

Be sure to read my review of D.BAL.MAX (d.bal.max is a safe legal alternative to steroids).

I packed on nearly 15lbs of muscle in 60 days. I went from 185lbs to 200lbs.

Take 3 capsules of D.BAL.MAX 45 minutes after your workout:

Increase Protein Synthesis for Bigger, Stronger Muscles

Reduce Serotonin levels and Increase ATP Content for Longer, More Intense Workouts

Boost Testosterone and IGF-1 Levels for Super Strength Gains

• Maintain or gain lean muscle mass Shoot for about 30% protein, 40% carbs and 30% fat.

• With weight loss

Make sure you are eating quality foods then shoot for 50% protein, 30% fat and 20% carbs. Gradually bring your carbs back up to 30% once you start seeing results and want to retain your perfect weight.

Protein

Protein is often regarded as the building block of muscle. Every cell in your body depends upon it. It keeps you feeling full longer and helps boost immunity.

Protein helps in the muscle building process and repairs the damaged muscle fibers when you work out.

Carbohydrates

Carbohydrates are very important for your body and play a key roll in providing you with energy physically and mentally.

They also metabolize fat, and if you deprive your body of carbs your body will rely on protein for energy. This would take your intake of protein from its duties in building strong muscles.

Let’s not forget that dietary fiber comes from carbs and helps reduce the risk for cancer, heart disease and diabetes.

Just make sure you’re getting a quality sources of complex carbs.

Complex carbs cause a slow rise in blood sugar and are generally higher in vitamins, minerals and fiber.

Simple carbs like white flour and white sugar products have a low nutrition value and quickly spike your blood sugar levels when consumed. This, in turn, causes a fast rise in insulin, which is a fat-storage hormone.

Fats. Yes Fats!

Well good fats. Such as olive oil, coconut oil, red palm oil, avocado oil, walnut oil and hemp oil. Let’s not forget nuts, seeds, olives, and avocados.

Fats are very good for you and necessary for hormone production, joint function, brain function and they also help insulate the body when it’s cold outside.

Let’s go back and review our notes… Weight gain occurs when you consume more calories than you burn off.

Weight loss or weight gain? What’s on your plate?

In conclusion, pay attention to what you consume on a daily basis. Track what you consume and insure you are within your desired goal.

Exercise accordingly and maintain a suitable diet to fuel the beautiful machine that makes you YOU!

---

FUEL YOUR AMBITION AND STOP WASTING YOUR TIME IN THE GYM!

Supplement your workout with proper nutrition and supplements to fit your desired goal.

Looking to BULK UP? Enhance workout performance and improve recovery without compromising your health. Learn how the Pro’s and athletes get so HUGE!

Best Fat Burner For Men

Listen, unless your one of those very lucky gifted human beings who was born with a low body fat percentage, able to eat anything, and built like a brick s&@t house; then this is your weapon!

Most people are tying to bulk up, in fact I’m one of them. The problem I have always had is keeping that stubborn fat off my waistline.