Module 10: High Carb Diet For Mass Gains (Part II)
So last week I gave you a step-by-step plan for using a high-carb diet for mass gains.
I promised to show you an innovative way to "zig-zag" your way to gaining LEAN muscle and cutting the fat. And I'm going to do exactly that in this week's issue.
So let's dive in:
If you'll recall from last week, to make a high-carb diet work for mass gains you need to follow these instructions:
A) Calculate your maintenance calories and consume 500 extra calories per day.
B) Keep fat intake low. 50 grams of fat per day is your target.
C) Follow a high-volume training program.
So if you do all that for 3 weeks, you will see a massive jump in lean mass gains and you'll see barely any fat gained. Which is awesome -- that's what everybody wants.
However, there's 1 problem with this approach...
If you try to use this approach for longer than 3 weeks, you'll hit the point of diminishing returns. You'll start gaining lean mass at a much slower rate, and you'll start gaining fat at much faster rate.
Not good.
The solution?
A strategic zig-zag.
For 3 weeks, you follow the high calorie, high-carb, high volume training approach. But during week 4, you switch it up. Throw your body a "curveball."
During week 4, we switch things to a lower-calorie, lower-carb, lower-volume training approach. The result? Quickly shed any fat gained during the previous 3 weeks and set yourself up for more lean mass gains.
Here's the strategy for week 4:
A) For 7 days, cap your calorie intake at 1,250 calories per day for men. (1,000 for women.)
B) You don't need to worry about macros as much at this low level, but keep protein and fat intake higher while reducing carbs (you should be pretty sick of carbs at this point.)
C) Follow a low-volume high-intensity training program during this week. I like this one.
D) Optional: To shed even more fat, using the conditioning program I shared with you two weeks ago. Use that conditioning program 3x per week -- either after your resistance training or on off days.
OVERALL SUMMARY OF THIS ZIG-ZAG METHOD:
So for 3 weeks, you're going to consume a caloric surplus. You're going to consume a high level of carbs. You're going to follow a high-volume training program.
Then in week 4, you're going to switch gears. Cut calories and carbs to bare-bone levels. Follow a low-volume/high-intensity training program. Add use some strategic conditioning workouts to melt away fat even faster.
The result after 4 weeks? More lean mass, less fat.
If you follow this program for 4 weeks, you'll see a noticeable difference. However, if you can string a few of these months together, that's where the magic happens. After 8 weeks (3 weeks high carb/1 week lower-cal, lower volume, then another 3 weeks high-carb/high volume/1 week lower-cal, lower volume) you'll probably need to start buying a new wardrobe.
And if you can stay consistent on this schedule for 12 weeks? Watch out because your own momma won't recognize you. The transformation can be incredible.
So there you have it: A step-by-step scientific plan to "zig-zag" your way to more lean mass and less fat. If you end up attempting this program please drop me a line with your results.
In the last two advisories we've covered a full advanced training and diet program -- the exact thing that most gurus would charge $50 - $100 for. But you've gotten this full program for free because you're part of the Inner Circle. And I love you for that. 😉
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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