ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Diet To Build Muscle And Lose Fat - How To Get In Shape In 8 Weeks

Updated on November 6, 2014

Diet To Build Muscle And Lose Fat

If you're looking for a diet to build muscle and lose fat then this article can help you. Regardless of what the experts tell you, what you put into your mouth goes with the way your body looks.

There are millions of people who train in gyms very hard but because they don't know what to eat they are still fat or obese. I see this all the time wherever I train around the world.

Divide the amount of hours that you are awake by 6 and this is how often you should eat a meal. What this does is boost your metabolic rate and feed your muscles nutrients for growth (after intense weight training work outs).

Each of your meals will consist of good fats, carbs and protein. You must include all 3 for maximum results. Yes, there are good carbs and good fats too.

- Protein - Roughly 1 gramme of protein per pound of your body weight is a good guide. You can go as high as 1.5 grammes if you wish. Eat quality proteins from egg whites, lean red meat, white meats, tuna, orange roughy and even include a couple of whey protein shakes mixed with water every day for convenience. Eat protein with every meal.

- Carbohydrates - The best carbs for you are those in the low glycemic index range as they are low in sugar so you won't store them as fat. Plus they have a slow releasing energy which is better for your workouts and lifestyle.

- Fats - Good fats are trans fats and also those from fish oil, olive oil, nuts like soya, almonds and cashews plus some flax seed oil too.

Try your best to eat a serving from each food group when you can, or at least for 4 - 5 meals per day.

To speed up your fat burning process if you are looking to gain muscle yet lose fat faster follow this formula:

3 Days in a row just eat complex carbs early in the morning. Day 4 load up all day on your usual quota of carbs. This cycling of carbohydrates puts your body into fat burning over drive though it is not good to do all year round.

Cycle this formula into your routine when you really feel like getting extra ripped. The key to any diet to win muscle and lose fat programme is to be consistent and disciplined.

Important note to make though is that you must have your occasional "cheat days/meals" otherwise you'll go totally off track. By doing this it will keep you sane and not affect your ability to build muscle or burn fat in the long term.

Video - Diet To Build Muscle And Lose Fat

Plan Your Meals

If you fail to plan then you plan to fail, it's as simple as that. I personally use a 7 day food planner to get organised for my week ahead. Take the time to prepare & cook your foods then refrigerate them for the whole week ahead.

All top bodybuilders do this as when you have the food at hand it makes it so much easier to stick to your programme. Invest in some knifes for cutting, cookware for cooking & a small cooler box to take to work/everyday activities etc.

Nobody ever said that a diet to build muscle and lose fat would be easy to follow. We all can get side tracked occasionally. The good news is with discipline, consistency and taking things one day at a time we can all achieve our goals. Good luck and go for it!

Please leave me a comment on the results that you get from following this programme.

working

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://corp.maven.io/privacy-policy

Show Details
Necessary
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Features
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Marketing
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Statistics
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)