Has this ever
happened to you? You are on a beach and it seems that at every turn, freakishly
ripped people surround you. The guys look like they would be a good candidate
for the next World Fitness Model Champion, and you swear you have seen a few of
the gals on previous covers of Oxygen Magazine.
You think to
yourself, “What the hell are these people doing that I am not?!”
Easy, they follow
five “simple” rules. I say “simple” in quotations because if they were really
that simple, everybody would have perfect physiques with the ideal
muscle-to-fat ratio.
If you are TRULY
motivated and dedicated to MAXIMIZE your muscle-to-fat ratio, listen up. The
five daily nutritional habits below will help you build a jaw dropping physique.
Next time you are at the beach, you will have the other guys (and gals)
wondering, “What the hell is he doing that I am not?!”
1. One Gram of Protein Per Pound of
Bodyweight
You might think
habit is pretty straightforward. You eat protein, your muscle. Easy right? Well
the truth might actually shock you…
Most people do not
get ENOUGH protein, the protein is not from QUALITY sources or the protein
sources are not being ROTATED, and it is not being combined with other
macronutrients at the right time in the right or in the right quantities.
A) You need at least one gram of protein per
pound of bodyweight each day. For a 200lb guy, that would be 200 grams of
protein. It sounds like a lot but if you divide it over six meals, which is
just over 30 grams of protein per meal.
SIX MEALS? That’s
right. Six.
You must constantly
infuse your body with that much protein every three hours to stimulate protein
synthesis and create an anabolic environment for the body.
B)
Your
body is only as strong as its’ weakest amino acid. A diet that only includes
one or two protein sources will limit your muscle-to-fat ratio. This is because
the body craves a wide range of amino acids for proper function. Not only that,
but consuming very few protein sources may create food allergies.
I recommend eating
protein from several sources throughout the day. Ideally, never more than two
of the same protein sources in a given day. If you are really ambitious, make
it a different protein source at each meal. Good sources of protein could
include but are not limited to: white fish, salmon, beef, eggs and egg whites,
chicken, turkey, bison, turkey, and whey protein.
C)
Combining
your protein sources with the correct macronutrient may be the BIGGEST mistake
I see people making. This could make or break your efforts in creating a lean
and muscle body!
For example,
consuming protein and carbohydrates IMMEDIATELY post workout preps your body to
start protein synthesis and replenish glycogen stores. In fact, a ratio of 3:1
or as high as 4:1 in terms of carbohydrates to protein has been shown to
increase the rate of protein synthesis by 70%!
Not only that, but
having carbohydrates post workout diminishes the effect of stress hormones like
cortisol, and saves your muscle from protein breakdown.
2. Veggies with EVERY meal
I have already
mentioned you should have six meals a day. With those meals you should have 1-2
cups of vegetables- preferably GREEN vegetables like broccoli, asparagus,
spinach, kale, green beans, etc.
Not only are these
foods extremely low in caloric value, they are jam packed with nutrients –
vitamins, minerals, antioxidants.
Vegetables
(especially greens) are high in nitric oxide to aid in the delivery of oxygen
to working muscles to help your performance in the gym.
And if that wasn’t
enough, eating vegetables with every meal has been shown to alkalize your body.
By alkalizing your body, you are creating an anabolic environment for muscle
growth and fat burning.
3. One “freebie” meal a day
Really? YES, REALLY!
“Cheat” or
“re-feed” meals have their place in the process of maximizing muscle-to-fat
ratio in the body. The goal here is to refuel the body and stimulate
metabolism.
Ideally, try to
make these meals ones that are high in carbohydrates and protein but low in
fat. A 2:1 ratio of carbohydrates to protein is ideal, and GO BIG or GO HOME!
By refueling your
body you will be optimizing your hormone levels that tell your body you are
full, helps in muscle protein synthesis and recovery, and it switches your
metabolism from one of starvation to one of fat-burning.
Anybody want a heaping plate of pasta and
meatballs right now?
4. Carbohydrates at the right TIME in the right QUANTITIES
The general public and fitness enthusiasts have become fanatical
when it comes to the consumption of carbohydrates. More specifically, they
believe that low or no carbohydrate diets are the only way to go when you want
to maximize the muscle-to-fat ratio. WRONG!
I am here to tell you it is absolutely acceptable to eat
carbohydrates, but you have to EARN THEM. This is another make or break habit.
I recommend one gram of carbohydrates per pound of bodyweight. But
timing is extremely important.
If at all possible, the following intake for your carbohydrates is
idea:
A)
Three hours before a workout: This helps
optimize growth hormone release AND increased
serotonin levels to help you burn-fat (growth hormone), build muscle (growth
hormone), and “feel good, respectively (serotonin). As well, three hours allows for enough time
for the nutrients to get into the muscles for work.
B)
Thirty minutes INTO the workout: This can be
accomplished with a carbohydrate powder. The idea here is that you will spike
your insulin to prevent muscle catabolism, increase protein synthesis, and
blunt the effects of cortisol (a stress hormone).
C)
One and four hours after a workout: Here, use
whole foods and slow-digesting carbohydrates like sweet potatoes, quinoa, brown
rice, etc. Your body has a significantly improved ability to use nutrients
during this time. Take advantage! This will ultimately help build lean muscle
and shed fat.
5. Fish oils
One of the most
underutilized supplements out there is fish oil. I know that is boring. You
wanted to hear about the magic pill that cuts 5% of your body fat in 5 days.
Well, I am here to
tell you that this “boring” supplement is a game changer when it comes to your
muscle-to-fat ratio. And there are two major benefits to take fish-oils daily:
A)
Reducing
inflammation. This helps with the reduction of delayed onset muscle soreness
from training.
B)
Improving
insulin sensitivity. In doing to, you will be using glucose in the best
possible way - shuttled it into muscle for use instead of stored it in fat.
This is so pivotal in the battle to gain muscle while losing fat.
You can take fish
oils evenly throughout the day with your meals. An ideal fish oil intake is one
gram of fish oil per gram of body fat. That means if you have 25% body fat, you
will be taking 25 grams of fish oil spaced out through the day.
Conclusion
Whelp, there it is-
five of the absolute best nutritional habits to maximize your muscle-to-fat
ratio. What you do with this information is up to you.
