https://bodybuildingsecretslive.com Sifting through the muscle-building myths, misconceptions and hype, so you don't have to. Tue, 17 Sep 2013 17:29:13 +0000 en-US hourly 1 http://wordpress.org/?v=3.6.1 Uncensored bodybuilding and fitness information in a podcast format (audio) on topics like nutrition, training and supplements. Marc David clean Marc David [email protected] [email protected] (Marc David) All Rights Reserved Marc David's Bodybuilding Secrets Blog bodybuilding,nutrition,workout,weight,muscle,fat,cardio,natural,fitness,health,exercise,training Natural Bodybuilding with Marc David » Gain Weighthttps://bodybuildingsecretslive.com/images/UBLPodcast144x144.jpg https://bodybuildingsecretslive.com/category/gain-weight/ TV-G Carb Backloading Results https://bodybuildingsecretslive.com/gain-weight/carb-backloading-results/?utm_source=rss&utm_medium=rss&utm_campaign=carb-backloading-results https://bodybuildingsecretslive.com/gain-weight/carb-backloading-results/#comments Wed, 13 Mar 2013 17:00:00 +0000 Marc https://bodybuildingsecretslive.com/?p=3268 I think I got a few raised eyebrows when I quietly announced I was going to try Carb Backloading.  There was a little bit of a shock factor. There’s something so glamourous about swimming upstream contrary to the popular opinion and there is perhaps something unglamorous to being moderate or preaching the current theme of the decade. [...]

Natural Bodybuilding with Marc David

]]> I think I got a few raised eyebrows when I quietly announced I was going to try Carb Backloading.  There was a little bit of a shock factor.

There’s something so glamourous about swimming upstream contrary to the popular opinion and there is perhaps something unglamorous to being moderate or preaching the current theme of the decade.

But I sure am having fun with it!  So I figured I’d document and post my carb backloading results including a photo, blood work and body composition using the hydrostatic method.

A wise man once said “Results speak for themselves.

This should compliment my previous carb backloading review which goes into the details of the program.

My Carb Backloading Results

Carb Backloading Results Before and After

The gold standard for body composition has been the hydrostatic method.  I took the test at the end of the 10 Day Prep Phase (highly recommended for my situation according to the book) and as you can see below.

Pre-Carb Backloading: 11.4% body fat

Post-Carb Backloading: 14.4% body fat; 10.55 lbs of muscle

My goal was to put the pedal to the metal and push the muscle building efforts to the maximum.  When you are in a daily surplus, short of taking drugs, you are going to gain fat.  I wasn’t looking to do a body recomposition but get myself to a solid 200 pounds without getting too fat or putting on more fat than muscle.

Are you serious?

10.55 lbs of muscle in 4 months?  

Those are drug like results for an individual who’s been working out for 20 years.  Most people are very happy with 5 lbs of lean mass in a year.

I think I did that don’t you?

Is CBL (carb back loading) Healthy?

When I started to explain how this would work to friends and family, not a single person would seriously listen.  They just couldn’t condone eating bacon for breakfast or sugar sweets after a workout.  In effect, they had been brainwashed into thinking that health is black and white.  If you are curious, check out the carb backloading meal plan post which gives insight as to what I ate during this experiment.

Carb Backloading is…

Carb Backloading is not…

Nobody I talked to had a baseline blood test in which to measure any concept of health.

Frankly, people don’t know what it is to be healthy and if I learned one thing during my carb backloading experience, it was that definition of health is not black and white nor is it so simple to define.

While I admit to having a lot of leeway on this program, you do not have to eat junk food.  The program allows you to do so without much consequence but there’s no reason why you cannot eat very “healthy” foods that are high in carbohydrates (grapes, white potatos, jasmine rice) and steer clear of sugar items.

The carb backloading diet is all about timing.  In this case it was everything.  Waking up and having a sugary cereal for breakfast is an entirely different context than working out intensely in the late afternoon and having that same sugary cereal.  Same foods, entirely different results.

I used my blood work from 2010 (following a very strict and healthy typical bodybuilding diet).  I compared that to 2012 after I’d been doing carb backloading for 4 months.

Blood Work 2010

and my Blood Work 2012

Check out this before and after:

Cholesterol/Total
118 before
158 after

Triglycerides
81 before
75 after

HDL (good cholesterol)
43 before
60 after

LDL (bad cholesterol)
59 before
83 after

Total cholesterol/HDL ratio
2.7 before
2.6 after
(I’ve been told this ratio is the most important indicator of potential cardiovascular problems)

Reference: Finding the Ideal Cholesterol Ratio

In my non-medical opinion, I’m doing better now than when I was into a strict, lower fat, high protein, moderate carbohydrate diet.  In no way am I saying this method of eating is healthier than another when properly done.

If I had to adjust anything, it would be to add more healthier fats.  That might lower my LDL and bump up my HDL  I’d get more fats but increase the good sources.

I admit to not being strict about taking my Omega-3 Fish Oil on a daily basis.  I do eat fish but 3-6g a day of Omega-3 would help.  I’ve switched to walnuts and lowered the amount of almonds.

I picked this quote up from a blog I follow which defines health as more than being free from disease.

Health: “A life of ABUNDANT energy, vitality and strength.” ~Shawn Phillips, author of Strength for Life

At this time, I believe I meet that definition.  10.55 lbs of muscle in 4 months is incredible.

If you want to try a very controversial nutritional program, I would recommend taking a look at carb backloading.

Be Fit, Stay Strong!

Marc David – CPT

P.S. - If you have tried this program, tell me your carb backloading results!

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/carb-backloading-results/feed/ 1 Carb Backloading FAQ https://bodybuildingsecretslive.com/gain-weight/carb-backloading-faq/?utm_source=rss&utm_medium=rss&utm_campaign=carb-backloading-faq https://bodybuildingsecretslive.com/gain-weight/carb-backloading-faq/#comments Wed, 20 Feb 2013 18:00:29 +0000 Marc https://bodybuildingsecretslive.com/?p=3473 Marc’s Carb Backloading FAQ for those who still seeking answers. With every bodybuilding program that hits the market, over time people have a slew of questions that the book or forums might not answer.  While the carb backloading pdf is filled with science references and a complete table of contents, the one thing missing is organization. [...]

Natural Bodybuilding with Marc David

]]> Marc’s Carb Backloading FAQ for those who still seeking answers.

With every bodybuilding program that hits the market, over time people have a slew of questions that the book or forums might not answer.  While the carb backloading pdf is filled with science references and a complete table of contents, the one thing missing is organization.

While this is such a simple protocol to follow, there’s hidden gems in single sentences strewn throughout the book.  You will have to re-read it several times to catch these eye-opening observations.

This carb backloading FAQ is an attempt to answer some of your questions that might be found in the manual or just thru my own 4 month usage of the protocol.

The Carb Backloading FAQ:

Q:  I’m overweight.  Can fat guys do carb back loading? Does carb backloading work on fat people?

A:  Depends on what you mean by “fat.”  If you are 20% body fat or higher, I’d suggest the Carb Nite Solution (same author) and really focus on fat loss.  While you can use the Strength Accumulation phase to shed fat, if you are what most would consider beyond lean, try the Carb Nite Solution.  Burn off body fat and when you lean up, I’d try Carb Backloading.

Q:  Does carb back loading work if you have a low body fat percentage?

A:  Yes it will work if your body fat is already low.  If you want to keep it low and stay lean, you’ll want to do the Strength Accumulation phase and adjust based on that protocol.

Q:  How many hours can you Carb Back Load?

A:  If you are doing the Strength Accumulation phase, keep your back load window to 2 hours after your workout.  If you are doing the Density Bulk, your window can be up to 4 hours after your workout.

Q:  Can I drink milk while Carb Back Loading?

A:  You can.  While you probably won’t drink a lot of it, you might add it to your post workout shake.  You might add it to some cereal (my favorite is frosted flakes) or maybe on of the protein shakes during your carb meals after dinner.

Q:  Is it okay to have protein shakes while Carb Backloading?

A:  Yes.  Keifer recommends his components but you will have protein shakes during this protocol.

Q:  Do you Carb Backload on non training days?

A:  If you are Density Bulking and below 15% body fat, Keifer puts you into the lucky category of being able to back load every day even on non training days!  However, that will be up to you.  During my 4 months of Density Bulking, I did backload every day.  In essence  I was going for maximum muscle gains and wanted a surplus every day.

Q:  Can I use creatine on Carb Back Loading?

A:  YES!  And the author, John Keifer highly recommends you do.  There’s many benefits to creatine beyond just the building muscle that most people seek.

Q:  Can you drink coconut oil on Carb Back Loading?

A:  Yes.  Again, it’s highly recommended as coconut oil is a medium chain triglyceride (MCT).  This healthy fat can be used as energy.  You will use it quite often in the plan upon waking and again before training.  It’s part of the AM Accelerator Shake and the Ignition Formula.  You can use this for cooking too.

Q:  Do you take the Accelerator Shake (referred to as the morning shake) on Off-Days?

A:  You sure do.  The Accelerator Shake is used to break the fast but keep you in prime fat burning mode.  It can be used on your non-training days.

Q:  How much coconut oil do you put in your coffee for Carb Backloading?

A:  For the AM Accelerator Shake, you put in 1 TBSP.  For the Ignition Formula, you’ll use 1 TBSP for the Strength Accumulation phase (fat loss) and 2-3 TBSP if you are on Density Bulking (weight gain).

Q:  Is Carb Back Loading a program for people who workout in the morning?  What about if I workout late or mid-day?

A:  I’ll admit the author is biased towards late afternoon workouts but there are specific tweaks called “Nobody’s Perfect” that allow you to use the carb back loading principles to your advantage no matter what time you workout.  While it may not be ideal, the changes out outlined for whatever your workout schedule allows.

Q:  Do you eat breakfast on Carb Backloading or the Carb Nite Solution?

A:  Without going into the fine details, let’s just say you post-pone breakfast.  If you are seeking the most muscle, you won’t postpone it for long (2 hours after waking up; 12 hours since the last meal) and maybe longer if fat loss is your primary goal.  You’ll just eat breakfast later and not right after waking up.

Q:  Do I need to do 10 Low Carb days before Carb Back Loading?

A:  If you are already a low percentage of body fat, 10% or lower, then you do not need to do this phase.  If you are above 10%, it’s suggested that you do the 10 day prep phase for the best results.  I did the 10 day prep phase when I started Carb Back Loading and it was a valuable experience and helped me fine tune the number of carbs I would use.

Q:  How many calories should I eat with Carb Backloading?

A:  I really have no idea.  There’s no reason to count calories on this program and there’s never any mention of it or formulas.  You will get instructions on how many grams of fats and protein before training and how many carbs, fats and protein to eat after but the concept of counting calories is not used in this program.  When you design your meal plan based on your macronutrients, you will see how many calories it adds up to which may or may not be way over what traditional formulas recommend.  It’s quite an eye-opening experience.

Q:  Does Carb Backloading by John Keifer really work?

A:  See my Carb Backloading review.

Q:  What are usable carbs for Carb Back Loading?

A:  From the body’s point of view, only two types of carb exist: usable carbs and fiber.  These burnable, fat-inducing carbs include sugar, starch, glycerine and sugar alcohols are what make up the term usable carbs.

Q:  How many carbs (grams) will break the ULC (ultra low carb) portion of Carb Backloading?

A:  During your ULC days (pre workout or prep phase) as little as 30g can change the fuel source that your body will burn.  The reason ULC is recommended is to keep your body burning as much fat as possible.  By eating carbs, you can drop out of fat burning and use those carbs for energy.  This doesn’t mean you will gain fat!  It just means 30g or more of carbs can break the theory proposed with the ULC phase.

Q:  What do you eat on Carb Back-Loading?  Can I eat celery on a Carb Backload day?

A:  See my Carb Back Loading meal plan.  Things like celery (vegetable; fiber) are encouraged and part of the many list of items you can eat on the ultra-low carb portion of the day.  The appendix in the book lists out many vegetables that you may want to try to broaden your outlook.

Q:  Can I use Carb BackLoading for Fat Loss?

A:  If you are over 20% body fat, I’d recommend the Carb Nite Solution but you can use the Strenght Accmulation phase of the program to focus on fat loss while increasing strength.  It’s the body composition portion of the guide that just has some changes from the basic mass gaining plan.

Q:  Can I have carbs during my training while using Carb Backloading?

A:  If your workouts go over and hour, you can include some carbs in your intra-training shake.  This comes from a podcast and won’t be found anywhere in the book.

Q:  When Carb Back Loading, when should you have your first meal after waking?

A:  The answer to this question depends on if your primary goal is Density Bulking (weight and muscle) or Strength Accumulation (fat loss).  If you are Density Bulking, you will want your Accelerator Shake upon waking and about an hour before eating your first real food meal.  If you are doing Strength Accumulation  you might do just black coffee to prolong the fasting period and then use the Accelerator Shake more than once to push your first meal out even further.

Q:  Is 350g of carbs too much to build muscle?

A:  It might be or it might be too little.  That’s what the 10 Day Prep helps to determine.  The weight you lose during this phase is nearly all glycogen.  The total number of carbs is determined on a chart from the weight lost over this short time period.  If you opted to do the prep phase, you’ll have a pretty good idea of how many carbs per day it will take for you to gain mass and build muscle.

Q:  What are you supposed to eat on the ultra low carb prep phase of Carb Back Loading?

A:  I’ve outlined what I eat during the early part of the day while Carb Back Loading.  The same foods I eat pre-training are similar to what you can eat during the prep phase.  Both are just ultra-low carb prior to training.  The only difference is, during the 10 day prep phase, you stay ultra-low carb and when on the full program, after training is where the fun begins!

Here is what I used for my 10 Day ULC Prep Phase.

Non Training Day

* Upon Waking
* Coffee
* Whey Isolate (10g protein)
* Coconut Oil (1 tbsp)
* Multivitamin
* 1 x Fish Oils
* 5g creatine

* Lunch
* Chicken Breast
* Lettuce (2-3 cups)
* Olive Oil (2 tbsp)
* Vinegar to taste
* Veggies (e.g tomatoes, cucumber, olives, onion)
* 1 x Fish Oils
* 5g creatine

* Snack
* Hard Boiled Eggs x 2
* Almonds (1/4 cup)
* 5g creatine

* Dinner
* Steak (or other protein source substitute)
* Asparagus (1-2 cups or other veggie)
* Butter (2 tbsp)
* 1 x Fish Oils
* 5g creatine

* Before Bed
* Cottage Cheese (1-2 cups)

Training Day

* Upon Waking
* Coffee
* Coconut Oil (1 tbsp)
* Whey Isolate (10g protein)
* Multivitamin
* 1 x Fish Oils
* 5g creatine

* Lunch
* Chicken Breast
* Lettuce (2-3 cups)
* Olive Oil (2 tbsp)
* Vinegar to taste
* Veggies (e.g tomatoes, cucumber, olives, onion)
* 1 x Fish Oils
* 5g creatine

* Snack
* Hard Boiled Eggs x 2
* Almonds (1/2 cup)

* Pre-Training (30 mins before)
* Coffee
* Whey Isolate (10g protein)
* 5g creatine

* During Training
* Whey Isolate (10g protein)
* Casein Hydrolyzed (20 g)
* Leucine (5 grams)

* Post Training (20 mins after)
* Coffee
* Whey Isolate (30g)
* Casein (20g)
* Whey Hydrolyzed (25g)
* 5g Leucine
* 5g creatine

* Dinner
* Grass Fed Beef
* Broccoli (2 cups)
* 1 x Fish Oils
* 5g creatine

* Before Bed
* Cottage Cheese (1-2 cups)
* Almond Butter

Be Fit, Stay Strong!

Marc David – CPT

P.S - If you have a question not answered here, please contact me and I will try and get it added to the Carb Backloading FAQ.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/carb-backloading-faq/feed/ 27 Does Alcohol Make You Gain Weight? https://bodybuildingsecretslive.com/gain-weight/does-alcohol-make-you-gain-weight/?utm_source=rss&utm_medium=rss&utm_campaign=does-alcohol-make-you-gain-weight https://bodybuildingsecretslive.com/gain-weight/does-alcohol-make-you-gain-weight/#comments Sun, 17 Feb 2013 18:00:00 +0000 Marc https://bodybuildingsecretslive.com/?p=3466 “Does alcohol make you gain weight?” is a common question I get in my Inbox at least once a month   They are probably referring the common imagery of the classic beer belly. Or as my friend up North asks, “can drinkin alcohol stop you from building mucsle?” It’s long been a myth that alcohol alone can [...]

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Does alcohol make you gain weight?!

Does alcohol make you gain weight?” is a common question I get in my Inbox at least once a month   They are probably referring the common imagery of the classic beer belly.

Or as my friend up North asks, “can drinkin alcohol stop you from building mucsle?”

It’s long been a myth that alcohol alone can make you gain weight.  While searching for the answer to this post (doing a little market research) I found the Top 10 results all explaining that drinking alcohol can lead to weight gain.  But none of them mentioned the differences between pure alcohol and a mixed drink or beer.  They lumped the answer into a single “Yes” which if you keep reading, you’ll understand is not correct.

A person who drinks beer will have a substantially higher chance at unwanted weight gain than a person who drinks hard liquor without anything else added.  A whiskey shot is not the same as a beer shot in reference to gaining weight.

Unless the drink includes eating food or the drink itself contains more than hard liquor (sugar, wheat, hops, etc), you won’t really gain weight from drinking alone.  You may get a host of other problems however.

Alcohol itself contains about 7 calories per gram.  And while it is sometimes classified as a carbohydrate, the energy derived and it’s potential to be stored is not the same as a carbohydrate food source.  Once you start drinking, the body will use alcohol as a primary fuel source.  It can and will store anything else potentially as fat until the alcohol is out of your system.

So if alcohol doesn’t necessarily make you gain weight, what about drinking might?

If you drink and eat, the alcohol will be used as fuel and the food stored.  So any potential weight gain is coming from the food energy that is not being used and gets stored.  It’s why there are many skinny alcoholics!

Alcohol may only have 7 calories per gram but the other stuff in the drink can add to that:

Pure Alcohol is a silent partner in the potential to gain weight.

Let’s make up a story and say that some person can start drinking in the morning and sustain themselves all day and into the night  This is how you might have a skinny alcoholic.  They will get energy from the alcohol and barely store any of it.  They will be malnourished and again, a slew of other issues but the alcohol itself is not normally the culprit when it comes to excessive weight gain from drinking.

This is a really good reason why some people can drink alcohol and not get fat.

If you are one of those people who wonders will drinking once a month affect muscle mass, the short answer is no.  I’d steer clear of any binge drinking as there is absolutely no benefits to that activity but the occasional drink will not ruin week’s worth of progress in a single night.

While it’s technically possible to gain weight from drinking alcohol, you’d need so many drinks you’d probably die first (and I’m sure people do).  Eating while drinking which is extra energy (calories) they do not need and can be stored (into fat cells).

It’s important to keep in mind that when discussing the possibility of weight gain coming from an alcohol beverage, pure alcohol has the least potential to be stored as fat.

Please see this post for a more detailed look at alcohol and bodybuilding.

Be Fit, Stay Strong!

Marc David – CPT

PS - I hope this post answers the questions does alcohol make you gain weight that we all privately ask ourselves when reaching for the next beverage.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/does-alcohol-make-you-gain-weight/feed/ 0 Carb Back Loading for Cheapskates https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-for-cheapskates/?utm_source=rss&utm_medium=rss&utm_campaign=carb-back-loading-for-cheapskates https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-for-cheapskates/#comments Mon, 17 Dec 2012 04:47:45 +0000 Marc https://bodybuildingsecretslive.com/?p=3275 So you say you can’t afford to buy the Carb Backloading ebook?  In most cases, it is not because you cannot “afford” it, it is because your priorities are askew.  I’ve often said, you get what you pay for when it comes to information. For a moment, I will stop being so damn judgmental and [...]

Natural Bodybuilding with Marc David

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Not Everybody Can Afford Carb Back Loading

So you say you can’t afford to buy the Carb Backloading ebook?  In most cases, it is not because you cannot “afford” it, it is because your priorities are askew.  I’ve often said, you get what you pay for when it comes to information.

For a moment, I will stop being so damn judgmental and dish out the basics of a protocol that is rocking the fitness world.  It’s called Carb Backloading.

Carb Backloading is…

Carb Backloading is not…

There’s LOADS of information you’ll find within the ebook that covers all the bases, including which proteins to use, in what amounts and when.  You will find a sample carb backloading meal plan I put together including some recipe ideas.

If you truly cannot afford the ebook that’s fine.  You can take the summary above and head over to the carb backloading forums and search around for free.  Be aware that when you jump on a free forum that the author himself doesn’t check on a regular basis, you will find that many other people who have not purchased the book will post their information and advice on a protocol they only pieced together themselves.  I have found many of the posts to be the blind leading the blind.

What makes Carb Backloading so different from the thousands out there?

  1. The use of insulin to control hunger and as a powerful turbo charged transport of nutrients
  2. Carbohydrates make things grow (fat and muscle) but the timing is key to this program

This may not be for you.  It probably is not for your elderly parents who barely make it to the gym or your son or daughter who has no concept of a good nutritional program.  While the book is pretty extensive in research, it is very light specific to the values of nutrition.  It is not meant to be a Nutrition 101 course.  It is not written for the casual athlete.  This is the type of protocol that blurs the lines between everyday eating and performance nutrition.

In summary, carb back loading is the type of program you want to learn directly from the source and NOT the forums or word of mouth.  There’s quite a bit more to the program and it’s poorly laid out.  I had to read the actual text 4 times before I grasped every aspect of it and I am certain missed some key points.  Maybe in Version 2.0 it will be more clear but until then, while I have made exceptional personal progress on carb back loading, I cannot stress enough that if you are going to put forth the effort to follow this, you should read the text yourself.

Learn more about Carb Backloading by John Kiefer

Learn more about the Carb Nite Solution

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

 

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-for-cheapskates/feed/ 0 Carb Back Loading Meal Plan https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-meal-plan/?utm_source=rss&utm_medium=rss&utm_campaign=carb-back-loading-meal-plan https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-meal-plan/#comments Wed, 12 Dec 2012 01:59:24 +0000 Marc https://bodybuildingsecretslive.com/?p=3263 Carb Back Loading Meal Plan: Simple, Healthy and above all … FUN! While the book does contain a general carb back loading meal plan, they may or may not suit your needs and likes.  Assuming are you somewhat experienced in the creation of a meal plan, it’s not really difficult but it might go against [...]

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]]> Carb Back Loading Meal Plan: Simple, Healthy and above all … FUN!

This could be your carb back loading meal plan

While the book does contain a general carb back loading meal plan, they may or may not suit your needs and likes.  Assuming are you somewhat experienced in the creation of a meal plan, it’s not really difficult but it might go against the mainstream nutrition advice you’ve read before.  Some might even call it extreme!  If you want my carb back loading review.  Now let’s talk food!  Here’s how it works.

The Carb Backloading ebook by John Kiefer goes thru some very simple formulas.  No math, just charts.  You figure out the total number of grams of protein you want pre-training and post-training, the amount of fat and then the magic number of carbs for your backloads.

A Prep Phase is suggested before you start carb backloading.  It’s quite simple.  You go ULC for 10 days.  You weight yourself before and after and the number of pounds lost is your target carbs for backloading.  At the time, mine came out to be 409g per day for density bulking.  As weeks went by, I adjusted that to 350g as 200g was too low and 409g was too high.  Nevertheless, it proved to be an excellent starting point.  While it’s not required to do this prep phase, it’s highly recommended so that you can figure out your own personal numbers.  It would have been helpful to include a carb back loading meal plan for the ultra-low carb phase, but Kiefer assumes you aren’t the average person and you will already know this or use the forums to design your own for this short phase.

What do you eat on carb back-loading?  Let me show you.

I just started filling in the blanks for a carb back loading meal plan based on my needs at the time.  You can see my example below.  It’s just a guideline, not set in stone.  If you do the math, it’s too high in carbs and I adjusted downwards.

One thing Kiefer should mention in the carb backloading ebook that he doesn’t and that is that whatever your target number is, take that in half and work upwards.  For the most part, it’s the highest range you’d want.  For me, I found 409g every night to be too much.  I felt like it was difficult to backload that many carbohydrates and I felt stuffed.  200g, felt like I was still in some ketosis.  At 350g, I feel satisfied, energetic and my workouts the next day aren’t lacking.  I had to start lower and work my way up.  I suggest you do the same.  The sample carb back loading meal plan included in the ebook gives you an idea of how to craft one but following it to the letter usually won’t work unless you are exactly the same weight as the sample.  Even then, your numbers may be different so keep in mind you’ll have to do some leg workout to design a plan that is going to work for you.

My Carb Back Loading Sample Meal Plan:

Upon Waking:

Breakfast:

Snack (optional):

Lunch:

Snack (optional):

Pre-Training:

Intra-Training:

Post-Training:

Dinner:

Splurge:

Before Bed:

To be clear, this was just a carb back loading meal plan I created based on my needs and tastes.  I’ve since tweaked it to remove the intra-workout formula (didn’t need it) and since becoming allergic to eggs, I’ve included uncured bacon, cottage cheese and a sliced tomato for breakfast.   I started using jelly beans in place of corn flakes at times and rice pudding if I didn’t have a baked potato.

My current carb back loading breakfast

A carb back loading meal plan should load pre-training, the majority of your protein and fats (keeping ketogenic) and full of energy.  Prior to the workout, you drink coffee and coconut oil for energy (MCTs) and after the workout, you spike your insulin with high glycemic carbs sources, driving in protein to the hungry muscles and fuel in the form of glycogen to replace what you lost during the previous workout.

My Favorite Carb Back Loading Meal Plan Foods

There’s plenty of carb backloading recipes   Think about it.  Most of the stuff we’re told is unhealthy, can be used to build your own carb back loading meal plan depending on the ingredients and how well you cook.  Avoiding processed foods is still key.  Making your own homemade versions of higher carb desserts and foods would be ideal.  For example, a homemade pizza over a nasty rubbery store-bought frozen pizza.

Carb Backloading can be a Fun and Healthy Lifestyle!

A bison burger, sweet potato and jasmine rice make up this carb back loading meal.

This carb backloading diet example was based off the carb backloading meal plan included in the book.  I switched out foods and portions to meet my needs as determined by the steps you’ll learn in the ebook.

If you are somewhat creative, you can easily come up with your own carb backloading meal plan that meet your definition of health.  You do not have to eat burgers, fries and other desserts that you find distasteful.  However, if you’ve always steered clear of those, you can use them to your advantage.  This is one of the most nutritionally fun protocols I’ve tried in a long time.

Once you purchase the ebook, you’ll want to visit the forums as there’s many people who have made similar carb back loading meal plan templates you can use for your own situation.  The forums are full of information but you have to dig.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS - Keto type recipes like this would work for such a plan.

PPS - If you have a carb back loading meal plan you’d like to share, please contact me and share your favorite foods.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-meal-plan/feed/ 2 Carb Backloading https://bodybuildingsecretslive.com/book-reviews/carb-backloading/?utm_source=rss&utm_medium=rss&utm_campaign=carb-backloading https://bodybuildingsecretslive.com/book-reviews/carb-backloading/#comments Wed, 05 Dec 2012 15:41:13 +0000 Marc https://bodybuildingsecretslive.com/?p=3244 Carb Backloading Question from Facebook: I’m in great shape right now, thanks to your advice and all your info, but notice your talking about this carb back-loading thing. You don’t think that actually works do you? I went to the site and it sounds like another “fad diet” to me. - Scott Does Carb Backloading [...]

Natural Bodybuilding with Marc David

]]> Carb Backloading Question from Facebook:

I’m in great shape right now, thanks to your advice and all your info, but notice your talking about this carb back-loading thing. You don’t think that actually works do you? I went to the site and it sounds like another “fad diet” to me. - Scott

Does Carb Backloading Work?

Scott, define “what actually works?”

If you simply mean… does this crazy sounding program carb backloading by John Kiefer that I’ve been following almost to the letter for 2 month, that has all these typical before and after shots plus the marketing pitch of eating junk food on the sales page really build muscle or burn fat like they claim?  In a minute, I will talk about some carb backloading results from my own experience if that would help.

Then Yes but there’s more to the discussion.  Here is my personal Carb Backloading Review.


Carb Backloading Cliff Notes:

In a hurry? Watch the video on Carb Back-Loading

Being the experimenter I am, I purchased the Carb Backloading book based on a friend’s recommendation.  At 327 pages, it’s probably one of the shorter ebooks on a fitness protocol I’ve read.  The spacing is nice, the font is large so you can breeze thru it in a day.  But I highly suggest re-reading the text several times as the first pass, you miss a lot of subtle but very important points, recommendations and tips.

In a nutshell, Carb Backloading is…

Almost every bullet point above in the concept of carb backloading, goes against what I’ve been taught and almost all mainstream nutritional advice.  It’s not that they are wrong, it’s just a different way of thinking and using a concept of nutrient timing to accomplish body composition changes.  Furthermore, the carb backloading protocol utilizes the time of day and insulin to spur growth.

Personal Carb Backloading Results in 32 days:

Carb Backloading Schedule:

My chosen carb backloading schedule was to Density Bulk on every day (even non-training) so some fat gain was unavoidable.  My strength increased on almost every lift.  My energy levels were high.  I was not hungry at any point or felt the urge to eat (that low blood sugar urge I seemed to get when I was eating 5-6 meals every 2-3 hours that included carbohydrates).  I trained in a “fasted” state (not hungry) but slammed the carbs starting with the post workout shake on wards until bedtime.  I kept my back loading windows to about 4 hours.

Carb Backloading on Off Days:

This is where you use the program as a guide but you tweak it to your needs over time based upon your results.  Depending on your initial level of body fat, you can density bulk every day, even on your off days.  This is a bit different from the Strength Accumulation option which simply says, on your off days, you don’t back load.

There’s a lot of info in the above paragraph that probably makes very little sense.  The plan is so simple it’s stupid!  There’s no workout that comes with it as it assumes you have that piece of the puzzle.  And while there is a carb backloading workout, you could do a number of bodybuilding programs that deplete your glycogen stores and get the same if not better results.

What About Carb Backloading for Morning Training?

You’ve heard somewhere that it’s not possible or doesn’t work.  That the time of day dictates the outcome of this program.  While Kiefer recommends late afternoon/early evening training, carb backloading can be tweaked to morning training routines.  Maybe you won’t get the best effects, but the concepts work and you can adapt it to such a schedule.  There’s a section in the book called “Nobody’s Perfect.”  John Kiefer outlines what to do in these type of situations to make the program work for you.

Now here’s some food for thought from another critic on the subject who’s never tried it.

“I just went to that site “Dangerously Hardcore” and I find it hard to believe not to mention the before and after photos are complete garbage. Marc, you are into this  carb backloading stuff, do you call bullshit the claims John Kiefer makes or are they legit? I think you were trying this system … Also, he says he eats cheeseburgers and fries? I mean come on man. Great that you can eat that, or want to eat it, but if you are serious about fitness you really shouldn’t consume that kind of garbage.

Furthermore, there is nothing wrong with tracking your diet, more American’s should get in the habit of this. Instead they pay more attention to the release date of new apps, “smart phones”, and when dancing with the stars is coming on TV. I also love how proud he is that he does no cardio. Who is this guy? America needs to do more cardio from my observations of the general public. They also need to pay attention to what they eat.”

Let’s be clear friend, carb backloading is NOT nutrition advice for the average mass seeker or person who’s looking to have a nice and neat healthy lifestyle.  This is performance nutrition and the lines get blurred.

The average person should indeed:

Carb Backloading isn’t meant for the person who’s chubby and has random gym experience.  John Kiefer wrote a previous book called The Carb Nite Solution to address people looking to lose weight and fat as a primary goal.  This is for a different class who’s not pigeon-holed into definitions of health or what it means to “be healthy.”

I Ask You to Define: Healthy

People are quick to say “that’s not healthy!  That’s junk!”  But without the proper context of how the food or items are being used, it’s absolutely meaningless.  A handful of jelly beans after an intense workout cannot be compared to eating a bowl of fruity pebbles in the morning before school.  However, most people label and define on a broad scope without any second thought as to what they are defining and in what context.

Here is my carb backloading meal plan for your use as a template or to critique.

My own thoughts on Carb Backloading are quite simple.  It is by far the best mass gaining program (nutrition) I’ve ever used up until this point.  In no other time in my life have I gained 20 lbs with a majority of that being muscle.  It took me over a year to go from 175 to 190 in the past and it was with many more meal sessions, less productive workouts and a feeling of being stuffed all the time.  I experience none of that on carb backloading.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/book-reviews/carb-backloading/feed/ 11 carb back loading,carb backloading,carb backloading review,how to gain weight,how to gain weight quickly,John Kiefer,nutrition advice,Nutritional advice Carb Backloading Question from Facebook: - I'm in great shape right now, thanks to your advice and all your info, but notice your talking about this carb back-loading thing. You don't think that actually works do you? Carb Backloading Question from Facebook: I'm in great shape right now, thanks to your advice and all your info, but notice your talking about this carb back-loading thing. You don't think that actually works do you? I went to the site and it sounds ... Marc David clean 23:37 carb back loading,carb backloading,carb backloading review,how to gain weight,how to gain weight quickly,John Kiefer,nutrition advice,Nutritional advice,Gain Weight,Podcast,carb backloading How to Pig Out This Holiday (and get leaner!) https://bodybuildingsecretslive.com/fitness-tips/how-to-pig-out-this-holiday-and-get-leaner/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-pig-out-this-holiday-and-get-leaner https://bodybuildingsecretslive.com/fitness-tips/how-to-pig-out-this-holiday-and-get-leaner/#comments Tue, 20 Nov 2012 03:40:59 +0000 Marc https://bodybuildingsecretslive.com/?p=3233 Thanks to my buddy “Keifer” the author of Carb Backloading (whom I’ve never actually spoken to in any capacity) he put out this video explaining how to time your day as to enjoy Thanksgiving.  Think of this as a carb backloading holiday schedule. However, you could use this concept to plan any type of event [...]

Natural Bodybuilding with Marc David

]]> Thanks to my buddy “Keifer” the author of Carb Backloading (whom I’ve never actually spoken to in any capacity) he put out this video explaining how to time your day as to enjoy Thanksgiving.  Think of this as a carb backloading holiday schedule.

However, you could use this concept to plan any type of event where the food portions might be out of control.  It’s simple to follow.  I’ll let him explain the concept and if you have questions, feel free to post them in the comment box below.

How to Use a Holiday to Get Lean

Does this tip work?  Yes it does.  And I know this because I tested it out for a full 10 days and on the 11th day when I ate 409g of carbs in about 2 hours, I woke up leaner than before.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS – Here’s my take on the concept of carb backloading

PPS – Here’s the initial carb backloading meal plan I designed and have since tweaked

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/fitness-tips/how-to-pig-out-this-holiday-and-get-leaner/feed/ 0 carb backloading,carb backloading holiday schedule,carb backloding holidays,cbl,Gain Weight And so the journey begins … Carb Back Loading https://bodybuildingsecretslive.com/gain-weight/and-so-the-journey-begins-carb-back-loading/?utm_source=rss&utm_medium=rss&utm_campaign=and-so-the-journey-begins-carb-back-loading https://bodybuildingsecretslive.com/gain-weight/and-so-the-journey-begins-carb-back-loading/#comments Wed, 12 Sep 2012 15:09:24 +0000 Marc https://bodybuildingsecretslive.com/?p=3219 Carb Back Loading by John Kiefer is just one of those things that somebody comes up with maybe out of the blue or maybe just a series of tweaks on a few popular programs that resonates with certain segment of the population. In this case.. it’s the breakfast skipping, carb avoiding people who bust butt in the gym [...]

Natural Bodybuilding with Marc David

]]> Carb Back Loading by John Kiefer is just one of those things that somebody comes up with maybe out of the blue or maybe just a series of tweaks on a few popular programs that resonates with certain segment of the population.

In this case.. it’s the breakfast skipping, carb avoiding people who bust butt in the gym and then get all their carbs in after the workout.  The high glycemic kind!  Trashier the better!

It’s been called gimmicky by several fitness experts.  I’m not sure if they truly believe that or because they also sell products, it’s part of the tear down the competition and buy my book mentality.

In any case.. here’s the premise.

No carbs until you train; hit the gym in the afternoon; slam the carbs.

It’s carb backloading!

Carb Back-Loading Cliff Notes

  1. Shift calories to later in the day, eating lighter in the morning and early afternoon, and feast at night. This may include skipping breakfast.
  2. Keep carbs at an absolute minimum throughout the day until training.
  3. Train in the afternoon, at around 5pm or so.
  4. Start ingesting carbs after your training session, up to 30 minutes later.
  5. Continue eating carbs throughout the night.

Common Mistakes

  1. They haven’t read the book; they assume they can get all the info on the internet for free and piece it together
  2. They barely eat at all up until they train; then it’s junk food after that
  3. They simply overeat (too many calories, you store it as fat)

My own simple story is I started Day 1 of the Prep Phase on September 11, 2012.  It’s Kiefer’s recommendation to determine how many carbs you will be consuming on these back loading days.  The Prep Phase lasts for 10 days.  In which time you consume no usable carbs.

Given that I’ve only read the book (twice) and started the Prep Phase I’m not making comments on another coaches’ protocols just yet.  It’s an interesting concept, one that is much more intriguing that Intermittent Fasting.

Although I admit, I have only had coffee up to this point!

Carb Back Loading Explained:

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS – You can take a look at my carb backloading meal plan if you want to see how you might eat on this program.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/and-so-the-journey-begins-carb-back-loading/feed/ 0 carb backloading Can You Gain Weight from Coffee? https://bodybuildingsecretslive.com/gain-weight/can-you-gain-weight-from-coffee/?utm_source=rss&utm_medium=rss&utm_campaign=can-you-gain-weight-from-coffee https://bodybuildingsecretslive.com/gain-weight/can-you-gain-weight-from-coffee/#comments Mon, 14 May 2012 00:39:56 +0000 Marc https://bodybuildingsecretslive.com/?p=3092 Can you gain weight from coffee? What a peculiar question I thought.   Who would gain weight by simply drinking a cup of coffee?  Then I realized that maybe it’s not common knowledge about what types of coffee people are referring to or in particular, how that coffee is prepared. Can You Gain Weight from Coffee IF: [...]

Natural Bodybuilding with Marc David

]]> Can you gain weight from coffee?

A photo of a cup of coffee. Esperanto: Taso de...

What a peculiar question I thought.   Who would gain weight by simply drinking a cup of coffee?  Then I realized that maybe it’s not common knowledge about what types of coffee people are referring to or in particular, how that coffee is prepared.

Can You Gain Weight from Coffee IF:

… you drink straight black coffee (caffeinated or decaffeinated) without anything added?  The answer is NO.  Like drinking water, straight black coffee without any additives of any sort, contains no calories and therefore you cannot gain weight.  You might over consume caffeine or too much water but any weight will be purely water and expelled thru natural processes.

Can You Gain Weight from Coffee IF:

… you add in milk, sugar, dairy creamers, whipped cream, chocolate or any other type of additive that contains calories.  Adding in a single cube of white granulated sugar can add 9 calories.  A single cube isn’t much.  Add in some milk or creamer and you’ve added more calories.  Doing some simple math:

Brewed coffee with 2 tablespoons of half & half can equal 41 calories.  Not a big deal depending on who you are but it’s quite easy to consume enough to add in 100 calories per day.  100 calories a day, 7 days a week and you’ve got an extra 700 calories a week.

At first it might not seem like much but over the course of a month, you can easily add a pound or two of unwanted fat.

If you are at all into the fancy brewed coffees with milk, sugar and other additives, you can have a single drink that is over 320 calories!  That’s easily enough to gain weight.

Can you gain weight from coffee?

You sure can IF you start adding in the various delicious substances available today.

I’m shocked that a single coffee with cream and sugar from Dunkin’ Donuts adds up to a whopping 120 calories!  Just 1 small a day and the weight gain would be minor but significant over time.  The quickest way to lose the weight if you have this type of habit is simply to find some great tasting straight black coffee (try 100% Kona; nice and expensive too) and you’ll lose weight by doing absolutely nothing.  Even consuming 1 less per day if you have a bigger habit that 1 small could make a significant difference over a month.

Sometimes but not always, the easiest way to burn fat without losing any muscle or exercising more is portion control.  You save a few bucks, you lose some weight and you literally do nothing different except to curb one habit, by one portion.  It may not be the miracle solution but it can make a difference depending on your current habit and consumption.

Can you gain weight from coffee just seemed like a strange question at the time but after some consideration from the various scenarios and given that many people are not aware of their portions, the calories in the beverages they consume or even the various additives, it became clear that something as simple as drinking coffee could put extra pounds on you over time.

The quick solution is to be aware of your coffee consumption and if you are using any additives (especially with calories of any sorts) to monitor your intake and adjust as necessary.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

P.S. – Take a look at steps to gain weight and add muscle mass if you are indeed looking to pack on some healthy weight.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/can-you-gain-weight-from-coffee/feed/ 1 The Top 10 Foods to Eat to Gain Weight https://bodybuildingsecretslive.com/gain-weight/the-top-10-foods-to-eat-to-gain-weight/?utm_source=rss&utm_medium=rss&utm_campaign=the-top-10-foods-to-eat-to-gain-weight https://bodybuildingsecretslive.com/gain-weight/the-top-10-foods-to-eat-to-gain-weight/#comments Fri, 23 Dec 2011 10:00:00 +0000 Marc David http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=1940 When I hear of another story of a person desperate to gain weight being told to boost their protein intakes and chow down on vegetables while keeping their carbohydrates low, I CRINGE! You show me a bodybuilder who’s on a high protein, low carb nutrition plan and I’ll show you a skinny person.  Now don’t get me [...]

Natural Bodybuilding with Marc David

]]> List of Foods to Eat to Gain Weight

When I hear of another story of a person desperate to gain weight being told to boost their protein intakes and chow down on vegetables while keeping their carbohydrates low, I CRINGE!

You show me a bodybuilder who’s on a high protein, low carb nutrition plan and I’ll show you a skinny person.  Now don’t get me wrong, there are times when I use lower carbs to my advantage but if you want to put on mass (weight and muscle) you will need to fuel your body, add in extra calories and it’s not going to be from lean chicken and broccoli.

Here’s a quick list of foods to eat to gain weight.

If you want to know how many calories a day you need a day there’s formulas for that so you don’t put on excess fat while trying to gain weight and if you want to know how much protein you need a day, there’s easy formulas for that as well.  This quick list is just going to be foods you need to keep in the house that give you the most bang for your buck in terms of calories, density, carbohydrates (fuel) that will speed you quick weight gain.

This list is NOT conclusive but ideas to help you with foods that can be high quality but have more calories per serving.  You will not find many selections in the vegetable groups as most vegetables are low in calories.  Go ahead and indulge but keep in mind that the best thing about vegetables is they have fiber, which will fill you up and make you feel fuller.  Thus, if you are on a weight gain mission, you will mostly likely have trouble hitting your goals if you load up on vegetables without first eating the higher calorie options.  That being said, there’s no reason to avoid them!

Starch Group:

Vegetable Group:

Meat, Poultry, Fish, Beans, Eggs, Nuts Group:

Dairy Group:

Fruit Group:

Fats:

There’s literally hundreds of other foods in every category that might make the cut but the purpose of this list is to keep it general.  To get you to think in terms of what types of items to look for and then make your selection based on preferences.

I’m happy to expand this list with additional foods items that I may have overlooked.  Drop a comment below.  I’d appreciate it.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS - In my own situation, I need 3500 calories a day to gain weight.  This means that plain chicken, low carbs and vegetables all day won’t cut it.  I need to eat a lot, eat frequently and I need foods that spur me to my daily goal quickly.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/the-top-10-foods-to-eat-to-gain-weight/feed/ 1 How to Gain Weight: Workshop https://bodybuildingsecretslive.com/gain-weight/how-to-gain-weight-workshop/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-gain-weight-workshop https://bodybuildingsecretslive.com/gain-weight/how-to-gain-weight-workshop/#comments Tue, 26 Apr 2011 18:38:31 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=1391 This Thursday there’s going to be a special online workshop specially created just for “skinny guys” who struggle with their gains. It’s called… “5 Sneaky Tricks To Gain Mass Fast!” You can join for FREE from anywhere in the world and there are two times set up so you have a choice when you can [...]

Natural Bodybuilding with Marc David

]]>

This Thursday there’s going to be a special online workshop specially created just for “skinny guys” who struggle with their gains.

It’s called…

“5 Sneaky Tricks To Gain Mass Fast!”

You can join for FREE from anywhere in the world and there are two times set up so you have a choice when you can attend.

But you have to register NOW because there are ONLY 200 SEATS AVAILABLE!

Here’s how to sign up for this FREE EVENT:

==========================================

Choose Your Workshop Time Below…=> For Thursday @ 1pm EST Register NOW=> For Thursday @ 8pm EST Register NOWHope to “see” you on the call.
- Marc David

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/how-to-gain-weight-workshop/feed/ 1 How to Gain Weight Fast in 6 Simple Steps https://bodybuildingsecretslive.com/gain-weight/how-to-gain-weight-in-6-simple-steps/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-gain-weight-in-6-simple-steps https://bodybuildingsecretslive.com/gain-weight/how-to-gain-weight-in-6-simple-steps/#comments Sat, 29 Mar 2008 20:18:19 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/how-to-gain-weight-in-6-simple-steps/ How to gain weight with these simple steps without getting fat is one of the most frequently asked questions on this blog (mostly men but a few women too!). When I started I was 150 lbs at best before I got serious about weight gain. In just under 5 months, I put on 30 lbs [...]

Natural Bodybuilding with Marc David

]]> How to gain weight with these simple steps without getting fat is one of the most frequently asked questions on this blog (mostly men but a few women too!). When I started I was 150 lbs at best before I got serious about weight gain. In just under 5 months, I put on 30 lbs of lean body mass (and I didn’t use weight gain bars) and am able to maintain 190 lbs . Here’s the overview of what foods that help you gain weight and what you must do if you want to how to gain weight the healthy way: (for a more aggressive approach, take a look at John Kiefer’s Carb Backloading)

How to Gain Weight

Have you ever asked somebody who’s trying to gain weight what they eat?

In a Hurry? Watch the How to Gain Weight video right now.

I did. And the response I received was shocking.

“I just eat.”

That’s what he said. I just eat.

You MUST know how many calories a day you need for your weight gain goal.  This doesn’t mean you need to count calories every single meal and carry around a calculator. It simply means you need to have somewhat of an idea of where you are and how you will get there. Sporadic eating is not my recommended method of how to gain weight.

This person desperately wanted to know how to gain weight and every time I saw him the gym he had some excuse as to why it wasn’t working. Usually it was related to his metabolism or that the weight gainer he wanted wasn’t in stock at GNC.

Let me tell you…

If you want to learn how to gain weight quickly without sending your BMI to the moon (not that I’m a fan of said indicator), you have to eat foods that help you gain weight and ENOUGH of them. Furthermore… if you want to gain weight fast without getting fat, then you bulk with the same principles as if you were on a cutting diet. Choose high calorie foods when given a choice. But keep in mind, if you truly want to gain healthy weight, this isn’t advice to stuff yourself with junk or overeat constantly. You’ll gain weight alright but it won’t be the kind you want (muscle!)

In my years of experience, when I bulked up and gained weight and fat, the biggest mistake I made was not tracking what I ate using some type of calorie counter to get a rough estimate of my situation. I always tracked my diet when I was on a calorie restricted phase (that was a given) but when I wanted to gain weight I just ate everything I could including the use of a weight gainer and the overuse of high protein foods. The path I initially took was not and is not the ideal one for how to gain weight.

Have you ever felt that way?

The simplest concept of how to gain weight is ,you need to eat more than your usual maintenance calorie intake but not so much as to just store the excess calories and get fat. And you need to eat consistently and ensure you are weight lifting to build muscle mass.  You do not need enlist the help of weight gain supplements unless you just cannot eat enough calories given your situation.  I find in most cases, people are just too lazy to eat correctly but there’s always an exception to the rule.

That should have been your “ah -ha” moment.

If you seriously want to now how to gain weight and muscle, this isn’t your cue to eat everything under the sun. In order to gain weight, lean mass and not get fat, you need to eat just over what you body needs to maintain. In this manner, you’ll provide your body with all the calories it needs to build muscle but you won’t give it so much as it stores the excess as fat. This is in conjunction with a weight training program that is progressive and demands your body grow (build muscle).

With any advice like this, you will gain some fat but you want to minimize the storage. Otherwise, the next time you get your check-up the doctor will probably give you a lecture on the BMI (I put little faith in that and I’d ask him for a body composition check!)

[ Remember that anything in excess, even protein, can be stored as fat. ]

The key is to gain healthy weight and minimize the fat gains.

Tip 2: Grocery Shopping for Those Seeking How to Build Muscle

If you are wondering how to gain weight, then don’t have bare cupboards. Go to your kitchen right now after reading this section and take a look at what you’ve got in stock.

Make sure your kitchen is fully stocked with foods that help you gain weight. There are certain foods that help you gain weight that are healthy and work wonders for putting on the weight.

Gain weight foods could be items like whole-grain breads, vegetables such as avocados and potatoes, kidney beans, and high protein food selections like lean red meat, poultry and fish.

Bare cupboards = Not the Weight Gain Diet You’re Seeking!

Bodybuilding doesn’t have to break the bank. Many times you can get bulk items for much cheaper than you think. Packages of tuna, turkey, chicken legs, pasta all are great bulking items that don’t cost a ton of money.

Perishable items like fruits and sugary laden items and condiments are usually things that cost the most. Even though they qualify as high calorie foods, you’ll want to avoid eating a bunch of processed junk.

Tip 3: Essential Meal Planning Tips for How to Gain Weight the Healthy Way

Part of performance nutrition is eating 5-6 times a day. Every 2-3 hours you should be consuming a meal consisting of a lean protein, fibrous/starchy carb and potentially a healthy fat.

If you really want to know how to gain weight, you might need to eat 5-6 times a day! And it needs to be consistent. This means no skipping meals. Some people can eat less often and get the necessary calories. In my case, having a 1500 calorie meal just wasn’t my style. I like breaking them up into smaller meals, so I’m essentially grazing but getting my nutrients and am fueled up for a workout.

Eating 3 times a day full of bacon and eggs might have worked for some of the past legends but it probably won’t do you any good.

Keeping your system flushed with nitrogen (protein) will ensure you keep all the muscle you are working to build and that you are consuming slight excess calories to gain weight. One of the concepts I like about eating smaller but frequent meals is that it keeps my hunger at bay and I can consume my daily calories when I need them instead of huge meals where I feel stuff.

If you eat a big dinner but skip snacks and have light breakfasts, that is part of the problem. The difference between those who know how to gain weight comes from people who are consistent in their eating and don’t skip meals.

Failure to plan your meals ultimately means you won’t be eating enough to gain weight and that is a big flaw in a weight gain diet (consistency and planning).

Tip 4: Nutrient Variety is Key

It happens to the best of us trying to learn how to gain weight fast… We get used to eating certain foods and we don’t budge. For a weight gain diet, this can be a killer as it drastically limits the number of calories you can eat. Plus, you will limit the nutrients and vitamins you will be able to intake. Both are essential to gain healthy weight.

Did anybody ever tell you that nutrients (and a variety of them) are essential to gain muscle? If so, lucky you have such informative friends.

Tip 5: Essential Meal Timing

While it might be socially acceptable to eat just 3 times a day, that is not acceptable for those who are serious about putting on lean muscle mass. You’ve heard all the benefits of performance nutrition and eating 5-6 times a day but re-read this…

Quality muscle gain without putting on fat requires a higher metabolism (Hint: weight lifting!) AND an excess number of calories.  In order to do just that, you need to eat frequently. That means 5-6 times a day (or more).

Tip 6: Eat, Eat and Eat [ did I mention eat ]

Don’t feel hungry?

Eat. Now in most cases, that is against the current movement but in reality, if you want to put on quality mass you have to eat regardless of your hunger levels. Eating based on your mood is not the path to gain healthy weight.

Countless people tell me they cannot eat like a 200 lb bodybuilder.

DUH! That’s because they are not a 200 lb bodybuilder (yet).

Once they eat more, gain muscle mass, they will be and it will seem like nothing to eat like a 200 lb bodybuilder. This doesn’t mean stuffing yourself with high calorie foods that are junk, gorging on food or getting sick. It means eating more and more gradually over time in order to prime your body for more frequent meal times. Slowly start adding more food to your portions until you’ve nailed your perfect gain weight diet based on your calorie needs.

All this means to you is…

A higher metabolic rate (No, not thru the thermodynamics of food but that pesky weight lifting you will be doing) and more calories! The two critical components of how to gain weight without the excess fat.

: Additional Tips on How to Gain Weight :

I sincerely hope this helps some of you seeking answers to how to gain weight.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/how-to-gain-weight-in-6-simple-steps/feed/ 34 how to build muscle,how to gain weight fast,how to gain weight quickly,how to gain weight Help! I’m skinny and I can’t gain weight https://bodybuildingsecretslive.com/gain-weight/help-im-skinny-and-i-cant-gain-weight/?utm_source=rss&utm_medium=rss&utm_campaign=help-im-skinny-and-i-cant-gain-weight https://bodybuildingsecretslive.com/gain-weight/help-im-skinny-and-i-cant-gain-weight/#comments Thu, 11 Aug 2005 16:12:00 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/2005/08/11/help-im-skinny-and-i-cant-gain-weight/ Question: I discovered your Podcasts and I just can’t stop listening’em. They are so helpful. I have a question: I’ve been going to the gym for about 2 years. But I don’t see the results I want. I keep thin, but I want learn how to gain weight fast.  I even bought a protein shake, [...]

Natural Bodybuilding with Marc David

]]> Question:

I discovered your Podcasts and I just can’t stop listening’em. They are so helpful.

I have a question: I’ve been going to the gym for about 2 years. But I don’t see the results I want. I keep thin, but I want learn how to gain weight fast.  I even bought a protein shake, but it didn’t work. A co-worker of mine gave me a bottle of Oxandrin. But I read on the internet that its use can damage your kidneys and liver, among other things.

What do you think about it? Should I take it or not?

Thanks,

Juan

Answer:

Juan,

Many thanks for the comments. I really appreciate that. Look for a lot more. I do them on a regular basis.

Now let’s just answer this question.

Have you read the tips on how to gain weight? I’m going to link you to that because I want you to listen to it again (if you did) and go sign up for the weight gain eCourse that is offered. You’ll get a very cool 15 things you must do to gain weight ebook for free that you can print out and read.

The information is very valuable.

Taking protein shakes is fine except it’s got to be with real foods. And it only makes sense when you have figured out how many calories a day you need to gain weight and how much protein you need as well.

Supplements are not necessary. Let me put it this way. 97% is nutrition and training. 3% is supplements.

No supplement is going to help you permanently with your weight gain solution.

My point is: Forget all the crap and focus on your diet. If you cannot gain weight through foods, you will never put on a decent pound via a supplement. And the second you quit taking a weight gainer, you can kiss the weight good-bye.

When your diet is tight. Then the 3% can make a difference and you can dive into the supplement world. Full well knowing you have your nutrition and training down solid.

But that’s like asking to drive on the Indy 500 before you leaned how to ride a bike.

Start off slow.

As far as Oxandrin. Toss it or give it back. Who knows what it is. Maybe the information you found was valid. Maybe it’s bull. Either way, it’s not going to make a difference. Certainly not long term.

So here’s what you do:

1) Go read these 6 how to gain weight quickly tips

2) Sign up for the Anthony Ellis weight gain mini-series

3) Grab the 19 Tips to Build Muscle report

You’ll see the eBook cover and sign up box on the bottom of that page.

Once you know how many calories a day you need to gain weight and you start tracking that, your gains will come. By listening to that particular podcast, you’ll see what I mean. And Anthony puts together a really good, short series of emails about the subject.

At the end, I give a bonus that is a 15 things you must do to gain mass PDF that you can read. If you aren’t doing those 15 things… well then you won’t be gaining weight.

Juan, that’s about it. It’s simple but not easy. I know. I used to be 130 lbs in high school and I never gained an ounce. I tried supplements too. What I didn’t do was eat right. Because I just didn’t know what the heck that meant.

Hope this helps,

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/help-im-skinny-and-i-cant-gain-weight/feed/ 3 how to gain weight,how to gain weight fast,how to gain weight quickly Question: - I discovered your Podcasts and I just can't stop listening'em. They are so helpful. - I have a question: I've been going to the gym for about 2 years. But I don't see the results I want. I keep thin, Question: I discovered your Podcasts and I just can't stop listening'em. They are so helpful. I have a question: I've been going to the gym for about 2 years. But I don't see the results I want. I keep thin, but I want learn how to gain weight fast.  I even bought a protein shake, but it didn't work. A co-worker of mine gave me a bottle of Oxandrin. But I read on the internet that its use can damage your kidneys and liver, among other things. What do you think about it? Should I take it or not? Thanks, Juan Answer: Juan, Many thanks for the comments. I really appreciate that. Look for a lot more. I do them on a regular basis. Now let's just answer this question. You are skinny. You can't seem to gain weight fast. You once bought a protein shake but that didn't work out. Somebody gave you a supplement and you want to know if it's going to work and if it's safe. Have you read the tips on how to gain weight? I'm going to link you to that because I want you to listen to it again (if you did) and go sign up for the weight gain eCourse that is offered. You'll get a very cool 15 things you must do to gain weight ebook for free that you can print out and read. The information is very valuable. Taking protein shakes is fine except it's got to be with real foods. And it only makes sense when you have figured out how many calories a day you need to gain weight and how much protein you need as well. Supplements are not necessary. Let me put it this way. 97% is nutrition and training. 3% is supplements. No supplement is going to help you permanently with your weight gain solution. My point is: Forget all the crap and focus on your diet. If you cannot gain weight through foods, you will never put on a decent pound via a supplement. And the second you quit taking a weight gainer, you can kiss the weight good-bye. When your diet is tight. Then the 3% can make a difference and you can dive into the supplement world. Full well knowing you have your nutrition and training down solid. But that's like asking to drive on the Indy 500 before you leaned how to ride a bike. Start off slow. As far as Oxandrin. Toss it or give it back. Who knows what it is. Maybe the information you found was valid. Maybe it's bull. Either way, it's not going to make a difference. Certainly not long term. So here's what you do: 1) Go read these 6 how to gain weight quickly tips 2) Sign up for the Anthony Ellis weight gain mini-series 3) Grab the 19 Tips to Build Muscle report You'll see the eBook cover and sign up box on the bottom of that page. Once you know how many calories a day you need to gain weight and you start tracking that, your gains will come. By listening to that particular podcast, you'll see what I mean. And Anthony puts together a really good, short series of emails about the subject. At the end, I give a bonus that is a 15 things you must do to gain mass PDF that you can read. If you aren't doing those 15 things... well then you won't be gaining weight. Juan, that's about it. It's simple but not easy. I know. I used to be 130 lbs in high school and I never gained an ounce. I tried supplements too. What I didn't do was eat right. Because I just didn't know what the heck that meant. Hope this helps, Marc David – CPT “The NoBull Muscle Guy” Author of NoBull Bodybuilding Marc David clean 2:12 Can drinking diet sodas make you gain weight or lose muscle? https://bodybuildingsecretslive.com/gain-weight/can-drinking-diet-sodas-make-you-gain-weight-or-lose-muscle/?utm_source=rss&utm_medium=rss&utm_campaign=can-drinking-diet-sodas-make-you-gain-weight-or-lose-muscle https://bodybuildingsecretslive.com/gain-weight/can-drinking-diet-sodas-make-you-gain-weight-or-lose-muscle/#comments Sat, 23 Jul 2005 23:11:00 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/2005/07/23/can-drinking-diet-sodas-make-you-gain-weight-or-lose-muscle/ Can drinking a diet soda make you gain weight or lose muscle even if you are drinking plenty of water? This is a pretty simple answer. If the soda gives you more calories then you need: Yes If the soda doesn’t: No (diet sodas are less to 0 calories) Regardless, you don’t want to flood [...]

Natural Bodybuilding with Marc David

]]> Can drinking a diet soda make you gain weight or lose muscle even if you are drinking plenty of water? This is a pretty simple answer.

If the soda gives you more calories then you need:

Yes

If the soda doesn’t:

No (diet sodas are less to 0 calories)

Regardless, you don’t want to flood your body with sugar or sugar substitutes. Limit your intake. Keep yourself hydrated. And drinking sodas won’t make you lose muscle.

Natural Bodybuilding with Marc David

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