Meal-by-Meal MEGA Carb Loading Diet to Gain Muscle and Lose Fat

As you may know that to gain muscles or lose fat, you have to eat according to your goal along with proper strength training and aerobic exercises.

One method to consider is mega carb loading plan. If you are a carb lover, you're in luck today.

With this type of carb loading, you will consume 50% of your total daily caloric intake and 95% of your daily carbohydrate intake within 3 hours of beginning your muscle building workout.

By doing this, you provide your body with a massive surge of carbs and calories at the exact time that it is most responsive to suck up all those nutrients and use them for muscle repair and recovery.

NOTE: In order for this to work, you’ve got to be doing INTENSE, high volume workouts.

Go with a macronutrient breakdown of 30% protein, 40% carbohydrates, and 30% fat.

Assuming a 45-minute workout, the Mega Carbohydrate Load starts with your pre/during workout beverage, followed by your post workout beverage, followed by a carbohydrate containing protein shake 1/2 hour later, followed by two whole food meals.

The first whole food meal should be consumed 45 minutes after the carb containing protein shake, and then the second whole food meal another 45 minutes later.

The rest of the meals of the day should be protein + fat + veggies (with mi nimal carbs).

Also, by doing this the bulk of your calorie and carb intake comes at the most anabolic time of the day, and the rest of the time you are actually in a caloric deficit while limiting insulin and carbohydrate.

Here’s an example:

8:00 am: Low-carb protein shake with added fiber; 2 tablespoons of olive oil

10:30 am: 3 eggs plus 4 whites scrambled with 2 slices of cheese; 4 strips of bacon; 1/2 package of spinach

1:00 pm: Low-carb protein bar; 2 oz of dry roasted nuts

3:00 pm: 8 oz Cheeseburger (no bun, wrapped in lettuce); large salad with very low-calorie dressing

5:00 pm (immediately pre-workout): Quickly digested protein/carb beverage

5:45 pm (immediately post-workout): quickly digested protein/carb beverage

6:15 pm: Protein/Carb shake with Sk im Milk

7:00 pm: 2 oz of pasta (dry weight); 4 oz of chicken breast; 2 slices of 12-grain bread; package of broccoli

7:45 pm: 2 oz of pasta (dry weight); 4 oz of chicken breast; 2 slices of 12-grain bread; package of asparagus

10:00 pm: Low-carb protein shake with added fiber; 1 tablespoon of olive oil; 2 cups of green beans; 20 grams of fish oil

Do not directly copy this diet as it likely calls for far too many calories for your size and build. Instead, copy the structure and the overlying principles based on your own calorie needs. Also, it is fundamentally important to consume just as many green veggies throughout the day in non-workout meals.


Want to learn new technique for simultaneous fat loss and muscle gain?

Check out the fat burning meal plan.

When to Eat Carb to Optimize Muscle Building and Fat Loss

There are actually two best times.

But really, there is only one.

Let me explain.


You see, the best time to eat carbs is when your body is best
primed to deal with them (that's the "one" rule), and this happens
to occur twice a day:


1.  In the morning


2.  After intense exercise


For one, loads of research has shown that glucose tolerance is
highest in the morning, making it a no brainer to consume a large
portion of your daily carb intake at breakfast when your body is
best equipped to process them.


If you're someone who consumes frequent meals, mid-morning
is a another great option.


Basically, the rule is this:  eat your carbs in the morning, not the
afternoon or evening.  Unless...
...you're performing intense exercise.


Perhaps (well not perhaps, it's true) an even better time to eat
your carbies is after exercise.  During the 1-2 hour window post
workout your body is ultra primed to suck up carbs for recovery,
energy replenishment, and other anabolic processes (and NOT
fat storage).


Here are some sample daily "carb-friendly" schedules for both
exercise and non-exercise diets.


Exercise Day:
Breakfast:  protein/carbs
Mid-morning:  protein/fat
Lunch:  protein/fat
Mid-afternoon:  protein/fat
Evening (after exercise): protein/carbs
Pre-bed: protein/fat


Non-exercise Day: 
Breakfast:  protein/carbs
Mid-morning:  protein/carbs
Lunch:  protein/fat
Mid-afternoon:  protein/fat
Evening: protein/fat
Pre-bed: protein/fat


Want to learn some other quick fat-burning strategies that 
contain FOOD?  Check out my buddy Kyle's video here:


=> Customized Fat Loss Plan - The Evolution of Natural Fat Loss