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!
HERE is an example of how I eat every day
Combine 6 meals a day with the proper training program and you will be well on your way to success!
For best results, make sure you follow a good total body routine (here is my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.
!!!LET NOTHING STOP YOU!!!
sincerely,
Brandon Carter
//
75 comments
jeppe says:
Jan 14, 2012
If i skip all carbohydrates i lose muscles?.. What would u recommend? to do to get 6 pack and not loosing muscles?
BRANDON CARTER says:
Jan 14, 2012
Hey, Jeppe
You will not lose any muscle if you skip the carbs. Just make shure you eat a lot of the other foods!
jeppe says:
Jan 14, 2012
You’re fucking kidding with me!? i tough if i skip carbs i would loose muscles all the time…. Well thanks alot. How many times a week should i do cardio? I’ve begun to do HIIT sprint 2 times per week, for maximum weight loss,
mark says:
Jan 15, 2012
If you want to make serious fatloss, cut out fruits as well and slighty up your “good fats intake”.
jeppe says:
Jan 14, 2012
I meant how i do for maximum weight how many cardio should i do per week.
BRANDON CARTER says:
Jan 14, 2012
If your doing HIIT cardio (and you should be) you only need 3-4 times a week
jeppe says:
Jan 14, 2012
Thanks alot brandon. You can’t imagine how much you learned me from watching your videos on youtube, and your pdf files, about training, I’ve taked my training to the next level!!. My friend also notice i’ve become much bigger and leaner, “damn so big shoulders etc”.. Have a nice day bro!
BRANDON CARTER says:
Jan 14, 2012
hahaha Thats whats up homie!!! I am glad That I could help! send before and after pics that I can post here if you have them! It will help motivate other people that are trying to make changes! keep up the good work!
jeppe says:
Jan 14, 2012
Okay i will do then where should i send them?
Robert says:
Jan 14, 2012
Can you name the studies that prove 6-7 small meals a day increases metabolism? I know of none. Losing weight is all about calories and gaining muscle is all about your workouts. You are right about not counting calories and the portion size though.
BRANDON CARTER says:
Jan 14, 2012
Hey Robert, Here is one of the studies
http://www.ncbi.nlm.nih.gov/pubmed/2674713
and here is another
http://www.webmd.com/diet/features/increase-your-metabolism-start-losing-fat?page=2
But here is the thing Robert, we can both go on Google and find studies that say almost anything we want, But i have seen 6 meals a day change people’s whole life! Not just physicaly, but it changes there energy levels, moods, and productivity. I urge you to try it for a week or two before you dismiss it.
As far as “building muscle is all about your workouts”… thats is just not true Robert. Diet accounts for at least 70% of your results. This explains why you see people in the gym all the time but there bodies never change. Eating 5-6 or even 7 meals a day will also help you gain muscle because the nutrients will get absorbed by your body better when they are split up over time.
also, the human body goes into a state called “Catabolism” after 3 hours with out getting food. When this happens, your body starts to store and brake down muscle tissue to use as energy! they lose of muscle cause your over all metabolism to drop, and any if your trying to build muscle Catabolism is the worst thing that can happen to you.
This info is everywere, I thought that a the comments whould be “damn Brandon, we all ready know this shit” lol.
I have been a personal trainer for over 10 years and I have a degree in kinesiology, but I don’t want you to take my word for it Robert. I want you to try it out for a wile and get back to. PLEASE don’t respond with link to articals that dismiss what I have said here. I want you to try it and then tell me how it worked for you. I am 1000% sure that you will be happy with the results homie!
Good luck, thanks for the comment!
Dashaun Carter says:
Jan 15, 2012
I know for a fact that 6 meals a day changes people’s lives and increase energy levels. I’ve been on this plan for a month now. Before, I would give my girl about 30 minutes in the sack. Now we’re going for an hour plus everytime. Hahahahaha
But aside from that, I haven’t incorporated the HIIT as much as I’m supposed to be because those leg exercises be having me fucked up for a while. So I’m probably getting about 2 days a week in.
Speaking of HIIT, could you record some videos of you doing HIIT without a treadmill? So far, I just do the 30/30 running on the treadmill that you recommended in your full plan. But since I don’t have a treadmill at home and I want to start doing HIIT at home, I want to see what are my options. I’m getting about tired of going to the local rec center just to do my HIIT, LOL.
mark says:
Jan 15, 2012
“Given that 30 grams of whey protein was absorbed within 3-4 hours, I guess some people believed that meant 30 grams of protein can only be used in one sitting. Or that you had to eat every 3-4 hours to stay “anabolic.” Unfortunately, people missed a few facts that made these findings irrelevant to real-world scenarios. First of all, this study looked at the absorption rate of whey protein in the fasted state. On it’s own, and with no meals eaten beforehand, 30 grams of whey protein is absorbed within a mere 3-4 hours. With meals eaten earlier in the day, or if you’d consume a whey shake after a meal, absorption would be much slower.
Second of all, whey protein is the fastest protein of all and digests at 10 g/hour. Casein is much slower; in Boirie’s study, the casein protein was still being absorbed when they stopped the experiment 7 hours later. Most whole food proteins are absorbed at a rate of 3-6 grams an hour. Add other macronutrients to that and they’ll take longer.” M.B.-Leangains
mark says:
Jan 15, 2012
“Few studies has examined the effects of regular fasting on muscle retention and compared it to a control diet. None of them are relevant to how most people fast and some are marred by flaws in study design and methodology. Like this study which showed increased muscle gain and fat loss, with no weight training or change in calorie intake, just by changing meal frequency. While I would love to cite that study as proof for the benefits of intermittent fasting, body composition was measured by BIA, which is notoriously imprecise.
Only in prolonged fasting does protein catabolism become an issue. This happens when stored liver glycogen becomes depleted. In order to maintain blood glucose, conversion of amino acids into glucose must occur (DNG: de novo glucogenesis). This happens gradually and if amino acids are not available from food, protein must be taken from bodily stores such as muscle. Cahill looked at the contribution of amino acids to DNG after a 100 gram glucose load. He found that amino acids from muscle contributed 50% to glucose maintenance after 16 hours and almost 100% after 28 hours (when stored liver glycogen was fully depleted). Obviously, for someone who eats a high protein meal before fasting, this is a moot point as you will have plenty of aminos available from food during the fast.”- M.B. leangains
Matt says:
Jan 14, 2012
Should I be doing HIIT the same day as my weightlifting?
BRANDON CARTER says:
Jan 15, 2012
Hey Matt,
your CAN do Hiit the same day as my weightlifting, but It would be better to do it on different days… unless you do HIIT in the morning and lift in the after noon.
If your MUST do them in the same session, ALWAYS do cardio AFTER you lift!
Good Question Matt!
Krishna says:
Jan 14, 2012
Hey Brandon, you have changed my Life style completely and made me to loose 20kgs with the HIIT cardio advice you gave on you tube …
that was almost like impossible for me ..
i am a vegetarian , so taking whey for protein, could you guide me some natural protein sources which i can add in my daily diet …
thank you dude for all ur videos and tips
BRANDON CARTER says:
Jan 15, 2012
Thanks a lot Krishna! I am glad that I could help!!! Congrats on you results!!!!
Being a vegetarian is hard when it comes to getting proper amounts of protein. I don’t know if you eat dairy or not, but if you do, Cheese and Milk are great sources of protein! also Nuts, Beans, and best of all (if you eat it) fish!
Krishna says:
Jan 15, 2012
Brandon
thank you for the reply , yes i can have them except fish but i am taking cod liver oil for omega 3 ,
This one thing i am very confused is Cardio , I used 2 have a belly now i have Flat stomach after i followed your HIIT cardio , but the prob is it also takes some muscle i built , I heard 30- 45 mins low intensity cardio burns only Fat and not muscle .. but i dont have time for It .. can you please advice me on this
Michel says:
Jan 24, 2012
Beans are terrible for you.
chriss says:
Jan 15, 2012
Hey Brandon,
Correct me if i’m wrong, but I don’t think that cutting out carbs completely is good idea even if you’re trying to LOSE FAT…I think there is a pretty good chance to lose muscle mass this way…Even “fat people” need fuel for their cells if they working out, don’t they ?? Your body may be burning fat, but can’t use it as a source of energy…Or am I wrong???
BRANDON CARTER says:
Jan 15, 2012
Hey Kristian
The fruits have some carbs in them and they are a part of the diet i suggested. You will only lose muscle mass on this diet if you dont get enough calories from the fruit, veggies, and protein (…I will admit the it is really easy to not get enough calories from those food sources). The Key is to eat A LOT of fruit, veggies, and protein (see why your need 6-7 meals a day per day?) then you will not lose muscle mass and you will get enough calories to fuel your workouts
… you will also feel better! You know that sleepy feeling you get after eatting a big meal? you NEVER get that on the fruit, veggies, and protein diet! plus getting all the vitamins from the fruit the veggies it makes your skin look better too! Everybody I know that has tried that diet says that there break out completely stop!
Ahmed says:
Jan 15, 2012
Thanks sir. What if you want to lose fat AND gain muscles,? How do you prepare the meal with regard to protein, veg, fruit and protein, Carb, fruit?
BRANDON CARTER says:
Jan 15, 2012
Great question Ahmed!!!!! I should have mentioned this!!!! I am going to update this post now!
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!
Nacho says:
Jan 20, 2012
Hi Brandon,
I’ve a question about your topic : 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
Do I need to eat those foods ever day or 3 days a week is enough ?
D'Roc says:
Jan 15, 2012
THANK U for the food choices, and the eating plan for losing weight.
This is what I needed to jump start my eating habits. Brandon THANK U FOR ALL THE GREAT INFORMATION AND VIDEO.
THANK U FOR HELP ME TO REACH MY FITNESS GOALS. YOUR WEBPAGE IS THE BEST. THAT’S REAL TALK
BRANDON CARTER says:
Jan 15, 2012
Thanks D’Roc!!! That really means a lot to me! I am glad that I could help!
Farah says:
Jan 15, 2012
Just wanna say thanks,, you’ve really helped alot!! Unlike many other websites your info is to-the-point and tons helpful. Seriously thanks for the time and effort. You’ve changed lives. I have been struggling for years with nutrition and its hard to find something that works. Your routine is going great. Thanks !!!!
gabriel says:
Jan 15, 2012
Hey brandon, your a great example to me and everyone trying to stay fit. One question though. If your eliminating carbs 100 percent to lose wight why not eliminate fruits cause they have carbs
BRANDON CARTER says:
Jan 15, 2012
Good Question Gabriel!!! people start to go “bat-shit” crazy on low carb diets. They get week and moody and eventually quit and eat a full Pizza or a candy bar. I have found that eating fruits help with enerygy levels, hunger, and mood! Plus, fruits are REALLY good for you!!!
gabriel says:
Jan 15, 2012
Thanks brandon for your great answer. I agree with you that fruits have good carbs and prevent you from eating junk. Right now I’m overweight but with your diet plan I know ill lose tons of wieght. Ill send you my before and after pic when I reach my goal.
Harpal says:
Jan 15, 2012
Wassup brandon, If i want to gain muscle and lose fat do I need protein and carbs?, or can I gain muscle and lose fat just by eating loads of protein?
and what do you mean by ‘eat as much as you want’ if I cut out carbs?, does that mean eat as much protein and fat?
please get back peacee!
Christian says:
Jan 15, 2012
Brandon, you’re the fucking man. Although I don’t follow your routine in the gym, the knowledge and insight that you give out to everyone, FOR FREE, is a really genuine thing to do. I really appreciate it, and keep up the good work dude!
Veerinder Singh Nazran says:
Jan 15, 2012
Amazing advice! Thank you for laying out a breakdown of what to eat.
Harold says:
Jan 15, 2012
Fantastic information Brandon…. I have follow your advice as far as exercise and been getting great results. I went from 280 to 225. But recently put back on 15 and now 240…. It was because I wasn’t eating enough meals a day, and the wrong chemistry of foods, namely rice and pasta. Now I eat salads with baked chicken, or fish, apples, oranges and mixed veg…. Coffee. And tons of water, and along with 1 hr of cardio, I’m back to being in control of whatever weight I wanna be. Thanks for your mentorship!!
Jaks says:
Jan 15, 2012
Hey homie,
Thanks for that post, really appreciate your work! Props to your music too, aint the fake shit rappers rap about now.
Look forward to seeing more!
Peace!
nav says:
Jan 15, 2012
brandon , thanks for the tips..you mean 12:30 pm right not 12:30 am
, N
Airik says:
Jan 15, 2012
Hey I’m in decent shape right now but lately I’ve lacked going to the gym because of my crazy work schedule . Im looking to shed a few pounds of fat and look lean. Lately I’ve gone on a pretty good diet and have been doing good . Is their any supplements u take besides tea rxx. And what kind of whey protein should I be taking. After this month I will be on a normal work schedule and can really hit the gym. Is it possible if I follow a good diet and do a little home excersicing
Airik says:
Jan 15, 2012
Hey I’m in decent shape right now but lately I’ve lacked going to the gym because of my crazy work schedule . Im looking to shed a few pounds of fat and look lean. Lately I’ve gone on a pretty good diet and have been doing good . Is their any supplements u take besides tea rxx. And what kind of whey protein should I be taking. After this month I will be on a normal work schedule and can really hit the gym. Is it possible if I follow a good diet and do a little home excersicing I can see a very visible result in my body?
Win says:
Jan 15, 2012
Hi I’m just wondering what I’m doing is right? I exercise six days per week, and on these six days I would follow what u said, I eat smaller meals throughout the day, I don’t reay care what I eat but I just eat a liitle to stop hunger that’s all, I might even eat one price of pizza every two hours!! But on my “free day” it’s the day that I don’t exercise and I eat like hell an I drink alcohol, basically eat and drink any unhealthy stuff! Is it ok if I do that?
Labyrinth says:
Jan 15, 2012
Peace Brandon, thx for your series. How do I maintain that ‘pump’ look I get during my workout all the time? I know it’s a bloodrush thing, but can u keep a ‘full muscle’ look somehow when your not working out? Is that just losing as much body fat as possible to get the muscles to pop out more? Also what’s the role of alcohol (say a few drinks once a week only once a week..sat night, for ex) in workout goals? Thank u man!
Fady says:
Jan 15, 2012
hey Brandon. i am 16 and i want to loose my belly fat to get six pack abs.
will this help me??
thanks
john says:
Jan 15, 2012
Great Post Homie !!! man i started working out because of you i’m 15 but i’ve gained decent muscle size but i think your program would be excellent on teaching me about nutrition and they workout seems amazing too.
Nairad says:
Jan 16, 2012
hey Brandon, thnx for ur advices. i want to gain some height as well. so, what do u suggest?
Win says:
Jan 16, 2012
Hey Brandon! Thanks for the food tips, I just have a small question….when u say I can eat as much as I want u mean every meal I can eat until I’m full with only protein and fruits right? So every meal I can have one whole can of tuna and keep eating strawberries until I’m full, and that’s one meal…..and I can do this 6-7 times a day?
Micha says:
Jan 16, 2012
Hey Brandon,
I have been working out for about 2 years now, and i am getting bigger and leaner.. Most of the things you say are common knowledge to me, but reading it gives me another boost to keep focus and keep eating properly.
I have a question though, i workout 4times a week at the moment, monday, tuesday, thursday and friday. I eat alot of baked chicken, vegetables and rice, and am currently on a supplement stack (amino, unleash v3) BUT i just don’t like the rate that i am gaining muscle.
I only workout in the evening, because i am at work 8am – 7pm. Do you have any suggestions that help me reach my goal faster?
Micha
Micha says:
Jan 16, 2012
I didn’t tell you my goal -_- -> add muscle loose fat
SL7 says:
Jan 16, 2012
I’m trying to lose 50lbs of body fat to play football/soccer professionally, so for now I will follow the Lose fat and gain muscle diet, so no carbs after 12 but when I reach my target weight which is 154lbs will be ok to do the full carb and protein diet as I will be doing intense cardio at least 5 times a week. I’m aiming to get down to 154 by April 15th
Keith C says:
Jan 16, 2012
Great advice. Nice picture of the girl as well. Need all the motivation I can get. Where can I get some t Rex’s from boss?
Rico says:
Jan 16, 2012
Great post Brandon,
I used to eat 6 meals a day and had a calendar for what to eat and when(I have to schedule it to do it lol). I did the same for workouts and I did very well, However I recently changed my diet to eat only fish and no other meat. Can I still gain muscle (hard gainer) without the beef,pork, chicken etc. Also I will do a protein shake but only in moderation as it puts on too much weight for my body type way too fast and makes me extremely gassy. One more thing I’ve noticed since I cut out the above meats I can eat a whole village and won’t gain a pound and I’m always hungry. Do you have any suggestions?
Matthew says:
Jan 16, 2012
This. Easy and simple to follow! Thanks B. One question – trying to build muscle/cut fat… (but probably applicable to all scenarios) does the time of my workouts effect what I eat? For example I mostly workout after work, wouldn’t I need carbs with my protein to slow protein release???
Elam smith says:
Jan 16, 2012
So every 2-3 hours can I just have some fruit like an apple or orange or do I need to have protein and stuff because other than fruit I don’t really know what to eat every couple of hours
Jasper Kevin says:
Jan 16, 2012
WOW! awesome!! thanks again BRO!
Geroimparable says:
Jan 17, 2012
dude what about the FATS? the good ones? you dont eat them?
Robert says:
Jan 18, 2012
Dude you are in the stone ages in bodybuilding science. Catabolism does not occur 3 hours after not eating….that is ridiculous. The body uses for energy first carbs, then fat and finally if nothing is left muscle. This does not occur within 3 hours of not eating. I have been on the 6 meals a day plan. I did feel good and lost weight and gained muscle. But it wasn’t because I was eating 6 times a day. I lost weight because I was taking in less calories than I used and I gain muscle because I was doing resistance training.
Robert says:
Jan 18, 2012
thx a lot for the information, lost 50+lbs overall still trying to bulk and lose fat, is easy as long as you get the eating part controlled
I need to start doing cardio now, which is hard to fit into my lifestyle, dog, kid, work, wife, grandmother (dimensia), I was also thinking that i need to just try and motivate myself to MAKE the time to exercise….
Reece says:
Jan 18, 2012
Hiya
I’m nearly 17 and I really want to get a six pack I’m not fat my waist is 34 inch and my left arm is 10.5 and my right arm is 10 this is in inch’s my dad is a fitness instructor but its hard working with a family member so i want to start working out, I’ve worked out before but i stopped because i had college and work, I was just asking what food to eat and how to work out i really want a diet plan if possible I’m not planning to look like a body builder my plan is to look toned like you cheers please reply, Reece
josh says:
Jan 18, 2012
hey dawg.. i appreciate the picture on top of the page
Natasha says:
Jan 18, 2012
Is 6 eggs white and 1/2 cup of oats is good for weight loss
Jim T says:
Jan 19, 2012
Hey Brandon,
I just want to personally thank you for all your help. You’re doing a good thing here by educating people about how to get and stay fit.
In late 2010, I weighed 281 pounds, and looked horrible (makes for a really nice before picture!). As of right now, even just doing exercises like this off and on and failing to maintain the diet 100% of the time, I’ve STILL dropped to 268 over the course of about a year and definitely added lean muscle mass by following your advice. Basically, I’m not fit YET, but I’m on my way to it, and it’s pretty much all thanks to you.
So, again, thanks for everything brother. I really appreciate it. Keep up the awesome work!
-Jim
onasis says:
Jan 19, 2012
When you said proteins, it can be protein supplement ?
BRANDON CARTER says:
Jan 19, 2012
Yes! Good question.
Kboxer says:
Jan 20, 2012
Sup Brandon , i only got one question i got my nutrition right ,i dont like alcohol to much but then i smoke alot of weed is that bad for my fat lose ?
Much love , true fan music and fitnes wise
sandeep says:
Feb 1, 2012
hello brandon…i am sandeep..i weigh about 90 kgs and really want to loose weight..can u plz plz tel me a suitable workout,exercise and eating plan…it will be really very nice of u…
akshay sharma says:
Feb 11, 2012
Meal Plan For Someone Trying To Gain Muscle. how many days to take this diet .please reply
BRANDON CARTER says:
Feb 12, 2012
Hey, Akshay
It depends on where you are at now
ponchochn says:
Mar 13, 2012
hey brandon i have a question, i have been following you and your videos, by the way everithing is great and also your covers are good too, but i stop loosing weight and loosing fat, what can i do for burn all the fat of my stomach . im 18 years 1.75cm and 82 kilos
i want to burn fat and gain muscle thank you for all and i hope your answer
greetings from mexico
Mike says:
Apr 9, 2012
hey man, im trying to build muscle and bulk up fast. do i HAVE to follow that sample meal planning u said to build muscle. Usually i dont any junk food, all my meals have proteins/carbs/veggies/dairy in them, is that good or shud i follow a specific plan like yours
Mike says:
Apr 9, 2012
one more question, i downloaded ur nutrtion fitness manual and it said, u SHOULD NOT cut out all carbs if ur trying to lose fat b/c u will have no energy at all. Why is it that in this post, u tell us to cut out carbs 100%. also is the atkins plan effective b/c it kinda makes sense, that if u cut out carbs, ur body will be forced to tap into ur fat stores. Idk, please get back to me soon
rui says:
Apr 15, 2012
hi Brandon, im thinking about following ur chest and abs workout plus the meal plan. and i have a question,.
When u say:
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
it means for example 7pm i need only to eat protein or vegetables ? or u mean protein + vegetables?
and at 7am u mean protein + (carb or fruit) or, i can only eat one of those, i didnt get it .
best regards,
Rui
Jonatan says:
May 3, 2012
Could you ever post a list of all the foods you have to avoid?
Glenn says:
May 15, 2012
wassup brandon
i have been working out for almost a year and i have gained about 44 pounds of muscle. before i worked out i was very skinny. Now i want to maintain my muscles but i’m in the army and next month i will be sent out to africa. And there we only get a survival food kit for a couple of days so i can’t eat every 2-3 hours/day. I have to stay in africa for 3 months. so how can i maintain my muscles when i’m there ?
Thx for al the video’s you posted it helped me alot to gain my muscles
peace
Brandon Carter says:
May 16, 2012
Whats up Glenn!
Congrats on your progress!!! I glad I could help! you ARE going to lose some of the mass you built up wile you are in Africa, you should just except that. you muscle will build back up twice as fast when you get back from Africa and start training again because the new muscle cells will not go away, they will just get smaller wile your gone. you never REALLY lose new muscle cells, they just get smaller, but its easier to make the cells bigger again instead of making new cells. I hope that makes sense
Jonatan says:
May 16, 2012
Do you have salt in the pasta? Is it bad with some salt for those who is trying to lose fat? PLZ REPLY
Brandon Carter says:
May 16, 2012
If your trying to loose fat, limit you salt intake