I bet you never thought the answer to avoiding obesity and building muscle quickly would be to overeat, but that's exactly what the Mr. Bodybuilder diet strategy suggests. If you binge eat once a week and exercise diligently, you can gain 5 to 10 pounds of high-quality muscle in two months without gaining weight.
By now, you probably understand that this eating plan is one of the most effective ways to restore and build muscle. Surprisingly, taking this plan to the extreme can yield even better results. When you binge eat once a week and eat twice as many calories as you normally eat, your body doesn't sense that those calories should be stored as fat. When your body is suddenly exposed to a rare, large amount of calories, it produces a large amount of heat. This provides a metabolic environment in the body and prevents the accumulation of fat. Plus, this gives you the extra calories you need to build muscle.
This diet plan is very simple. For the first five weeks, eat twice your normal amount of calories one day each week. As your body gradually adapts to this, increase the frequency of overeating to once every five days. This will give your body extra energy (energy food), allowing you to gain several pounds of pure muscle in just two months.
Meet needs
First, you need to know the amount of calories you need daily to maintain muscle: a 99-kilogram person generally needs 4,000 calories to maintain his weight and muscle. You can keep a food diary (for 4 to 5 days to get an accurate estimate of your average daily calorie intake) or do your best to estimate. If you keep a food diary, record all the foods you eat and the amounts, and use a food calorie chart to calculate the number of calories you consume each day. Then, double your daily intake to determine how much food you need to binge. In our example, the 99-kilogram bodybuilder needs to eat 8,000 calories on his binge day.
Eating twice as many calories once a week can helpYou gain muscle without gaining weight.
Super Eating Day
Choose one day each week to start binge eating. Whether you choose a weekday or a weekend, make sure to pick a day when you have plenty of time, as it takes time to prepare and eat more food. If you're still concerned about gaining fat, implement this plan on training days. During the first five weeks of this eating plan, you'll eat twice as much as you normally would on eating days. At first you'll feel miserable on eating days, as if you're throwing up all the food you've eaten, but your body will get used to it quickly. By the third binge day, your body should have adapted to it and you won't feel so bad.
This is why you need to increase the frequency of binge eating in the second month. After a month, as your body adapts, you will need to binge more often than once a week to ensure continued muscle growth. So you'll start binging once every five days, but on the other days you'll still need to continue eating the amount of food you need to maintain your weight. In the example of this 99-kg bodybuilder, he must ensure that he consumes 4,000 calories a day. Eating too much will cause you to accumulate fat, and eating too little will affect the effects of the diet plan and even make it worse. You suffer from a calorie deficit, causing you to lose weight. Pay special attention to this in the days after you binge eat, as you may lose your appetite then.
Super Diet Plan
Here is an example of a one-day binge eating plan that you can replace with similar foods; switching up different foods every day will work better than eating the same foods every day. Adjust your consumption according to actual conditions to achieve twice the daily meal requirement.
7 o'clock in the morning
Breakfast: five eggs, a bowl of oatmeal, turkey bacon, a piece of fruit (fruit food)
10 a.m.
Morning snack: weight gain (weight gain food) milkshake (high protein, high carbohydrate)
12 noon
Lunch: Roasted chicken, pasta made with olive oil (oil food), vegetables (vegetable food)
2:00 pm
Afternoon snack: meat sandwich on whole wheat bread, half an avocado, a handful of nuts
4:00 pm
Pre-Workout: Simple Carbohydrate and Whey Protein (Protein Food) Shake
6pm
Post-Workout: Simple Carb and Whey Protein Shake
7pm
Dinner: big chunksSteak, a small baked potato, vegetables
10 p.m.
Late night snack: peanut butter, protein shake or boiled eggs or meat, a large bowl of oatmeal
Don’t train in vain
Carry out muscle growth training according to the following strategies
The training method will directly affect the training effect. When you try to get the most out of your training, many people make the common mistake of blindly increasing the volume and intensity of training. Instead, focus on heavier lifts, fewer reps and sets, and more rest between sets. Follow these tips to get the most out of your workout:
#Focus on heavy compound movements. Such as deadlifts, bench presses, barbell shoulder presses, squats and pull-ups. These are the most effective ways to stimulate muscle growth.
#Do not practice more than four times a week. Training every day will burn too many calories and compromise the effectiveness of your eating plan. Train four times a week, and try to complete all exercises in 60 minutes or less.
#Focus on weight training repeated 6 to 8 times. This range is optimal for stimulating muscle growth. Avoid high-repetition exercises, except for warm-ups (sports food).
#Avoid single-joint and isolated movements. Single-joint and isolation movements are meant to sculpt muscles, not grow them. Skip these types of exercises from your two-month plan, unless of course you're doing arm exercises.
#Use free weights instead of ropes and fixed equipment. Generally speaking, cable and machine exercises are detailed movements; most of them are not suitable for muscle growth. Eliminate them from your training plan.
#Keep your heart rate moderate. Don't do more than 30 minutes of aerobic training per week, and do it at your leisure. This will still be good for your heart, but you don't want to burn so many calories that it affects the effectiveness of your meal plan.
If you are growing muscle without gaining weight, you can increase the frequency of binge days to once every four days.
Diet Tips
It is difficult to eat so much food. When you're trying to eat as much food as possible, shoehorning in a lot of chicken and rice can be a lot harder than expected. Use the suggestions below to reach your goals.
#Drink the food. Drinking protein shakes with milk is an easy way to get a lot of calories quickly. Plus, they're a great way to boost your daily calorie intake. Generally speaking, when you're so full that you can't take another bite, you can still drink 8 to 16 ounces of milk. They are high-quality calories that provide you with your daily intake of calories.