How To Build Muscle?

How exactly do you eat a ton of calories and manage to build muscle and lose fat?

• So I am 6 foot 1 and I weigh 155 pounds in the mornings. So... I've recently started working out and I'm trying to build muscle and lose my gut and some slight man boobs. Not really trying to do anything too crazy but I know I could stand to lose at least 5 pounds of pure fat in my stomach. I'm trying to get to an ideal weight of about 165-170 for now...but my main goal is to get ride of this extra fat hanging around. So I know I have to eat more calories than I burn in order to build muscle. But I know I have to burn more calories than I eat in order to lose the fat. So, I've basically started working out 4-5 days a week. I've also been incorporating a lot of lower body workouts in order to target larger muscle groups to burn more calories to get ride of the fat....Recently, I've been putting more whole body workouts in my routine so I can hit all the major muscle groups. Any advice on how to obtain both of these goals or will I have to work for one first and then change everything in order to obtain the other???

• Answer:

  Carbohydrates or actually insulin triggered by >9g of carbs put your body in fat storage mode. As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain fat stores, no matter the calories because insulin, the fat storage hormone is not activated. Controlling insulin levels will balance out other hormones & allow sex hormones (testosterone in males) & human growth hormone (HGH) to be produced naturally so lean tissue will be gained even without exercise. Carbohydrates greater than 9grams per hour trigger insulin. The more carbs the greater the insulin output. Insulin is considered the "bully" hormone - when it dominates the bloodstream, it does not allow other hormones to fully function, like sex hormones (testosterone in males) & human growth hormone (HGH). I would suggest adding ground flax seeds & oysters to your daily diet to support testosterone production. Ground flax seed (4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 min for daily fiber needs. People think low carb is for weight loss when it's actually for normalizing the body & is as good for the underweight as the overweight or normal weight. I highly recommend low carb way of eating for optimal health. It takes 3-6 weeks for the body to become fully fat adapted to perform athletically but the body does convert *if* carb cycling is not used. Athletes studied said their performance was effected the first week or so but recovered to full athletic ability within a few weeks. For bodybuilders, low carb creates lean tissues even without working out, working out should create even more muscle mass. When insulin dominates the blood stream, testosterone & human growth hormone (HGH) aren't produced, which are both anabolic hormones & contribute to muscle growth. Excess protein is converted to glucose *unless* dietary fat levels are greater than 80% of dietary calories, then I believe that excess protein is forced to create lean tissues (just as excess carbohydrates are forced to create fat tissues). from the article below - Numerous current studies show that dieters who follow high-protein low-carb strategies--even plans with higher fat intake--lose more fat and maintain or gain more muscle mass than dieters who rely on higher carb diets. Yes, you read that right--many dieters actually gained muscle mass without working out, simply by eating a high-protein diet. This is due to several factors. First, amino acids from protein drive muscle growth. When you consume a high-protein meal, amino acids from the protein travel to muscle cells and actually initiate the processes that cause muscle growth. http://findarticles.com/p/articles/mi_m0KFY/is_4_23/ai_n13790123/?tag=content;col1 I highly recommend adding virgin coconut oil to your diet. All fats can be used for sustained energy, but coconut oil is the (only) fat that can be used for quick energy like a carb. Carb cycling programs never allow the body to become fully fat adapted, which I believe takes 3-6 weeks. The metabolism just shuts down & awaits a return to glycolysis. This study referenced: http://www.nutritionandmetabolism.com/content/1/1/2 show that the body (even for athletes) become fat adapted *with time* & allow unimpaired endurance performance despite nutritional ketosis. This is an example of items founds in a high fat diet - I don't recommend this as the sole source of foods but with the addition of eggs, dairy, vegetables & cold water fish (sardines, mackerel, herring or salmon) - it would be much closer to ideal. 1750 calories 23g of net carbs (65g of fiber) & 80% of total calories from fat- 3oz sunflower seeds 3oz chia seeds 1oz flax seeds 2oz almonds 1oz Brazil nuts 2oz Olives half avocado