How to Keep Your Body in an Explosive Growth Spurt

It is important to adjust your meal planning every two weeks to ensure you adjust your caloric intake to accommodate your added muscle mass. The best way to burn extra calories is to have more muscle. A more muscular body will be able to enjoy more calories without getting fat.

At the same time if you do not add extra calories to compensate for your new muscle tissues you will sooner or later hit a plateau as a result of not eating enough.
After two weeks following the training and meal plan weigh yourself and measure body fat:


1. If your weight has increased by two to four pounds and your body fat either stayed the same or decreased leave everything as is.( this is what you want)
2. If your weight decreased add another 800 calories daily until bodyweight stabilizes then calculate your day two calories by multiplying your new maintenance daily calories by 125%.
3. If your weight stays the same then add another 500 calories per day until weight stabilizes then recalculate your day two calories by multiplying your new maintenance weight by 125%.

There are two different calorie days, day one and day two. Simply alternate between the two. After day two eat the day one calorie requirements again. When adjusting your caloric requirements every two weeks add or subtract the suggested amounts to both days.

Does it Make Sense to Get Rid of the Fat and Build Muscle at the Same Time

There is not a fitness model or bodybuilder who is trying to lose fat and build muscle simultaneously. For people whose lives depend on their ability to transform his body, it is important to focus on the stages of muscle mass (6-9 months) and fat-burning phase (2-3 months).

Burning fat and muscle pumping at the same time - sounds highly desirable, but this is not a reasonable approach for maximum results, in spite of all the marketing tricks that are hard to reverse. Building muscle - an anabolic process and requires the creation of excess calories, while fat burning catabolic, and requires a deficit of calories.

How to burn fat and build muscle at the same time

If you have more than 15% body fat (25% fat for women), you will need to focus on burning fat, that in favorable circumstances may bring no one to build muscle mass. Otherwise, concentrate on pumping muscles. If you do not know your body fat%, read How to measure body fat.

Whatever your goals, the most important thing for you in the consumption of food should be eating right before a workout and nutrition after the workout as 30 minutes before and after training the muscles are most sensitive to protein intake (anabolic window.)

In terms of training, they may not differ greatly depending on the purpose (to burn fat and build muscles.) Weight training and strength training are equally effective to cope with both tasks.