Brandon Carter | Start Here

How and What to Eat to Lose Fat and Gain Muscle

Whether you're trying to bulk up or lose a few pounds, we need to abandon the concept of calorie restricting diets or three big meals a day.

Contrary to popular belief, one of the best possible ways to lose fat or gain muscle  is to eat 6 -7 meals each spaced about 2-3 hours apart.

While I've been a big proponent of intermittent fasting in the last few years, I grew using this program at one point as well.


Food is fuel for the body and without a steady supply of nutrients, your body will retain fat and fail to produce new muscle. Now, I realize that many people will say six meals is absolutely absurd, so the thing I want to stress is that they don’t have to be sit-down meals at all. For example, take a grilled chicken breast with a baked potato on the side, and you have an excellent small meal with a good protein-carbohydrate ratio. Another great substitute would be a meal replacement of whey protein powder if you don't have the time to make food.

Let me take you through the list of benefits of having six meals a day as opposed to three:

Boost in Metabolism - six meals a day has actually been proven to increase metabolism for several reasons. The main factor is the thermic effect of food, which is the calories it takes your body to break down and absorb the food. Foods have a thermic effect range from 3-30%, and foods like protein are way up in that 30 percentile followed by carbohydrates in the 20% range. Burning calories just by eating more frequently? Sounds like a great deal to me!

Increase in Energy - Eating six meals a day helps maintain a balanced blood sugar level in the body, which prevents hunger attacks and will give you an incredible surge of energy while going through the long work day.

Lean Muscle Gains - Lastly and most important, six meals a day will drastically help you build and maintain muscle. The greater number of meals gives the muscles a constant supply of amino acids, which are the building blocks of protein.

Putting it all Together - The key is to prepare as much as possible the night before. Do all the cooking and preparation beforehand so you can incorporate six meals into your busy work schedule.


What about Counting Calories?

Forget about counting calories! That's too difficult and unsustainable for the average person. I suggest that you go by portion size. we will say that "portion" is the size of your hand or fist. When you see "protein, carb, vegetable, or fruit" it means to eat at LEAST one portion of each. But the beauty of this program is that even if you're trying to lose fat, you can EAT AS MUCH AS YOU WANT! You should NEVER go hungry like some of those TV infomercial diet programs would have you believe.

Sample Meal Plan for Someone Trying to Gain Muscle

7:00 a.m. protein carb or fruit
9:30 a.m. protein carb or fruit
12:30 p.m. protein carb or fruit
2:30 p.m. protein carb or fruit
5:30 p.m. protein carb or fruit
7:00 p.m. protein vegetables

Sample Meal Plan for Someone Trying to Lose Fat

(if you're trying to lose fat, you should take out 100% of the carbs and only eat protein, vegetables, and fruits. The great thing about this is that YOU CAN EAT AS MUCH AS YOU WANT AND STILL LOSE FAT!!!!!)

7:00 a.m. protein vegetables or fruit
9:30 a.m. protein vegetables or fruit
12:30 p.m. protein vegetables or fruit
3:00 p.m.  protein vegetables or fruit
5:30 p.m. protein vegetables or fruit
7:00 p.m. protein vegetables or fruit

Sample Meal Plan for Someone Trying to Gain Muscle AND Lose Fat at the Same Time.

7:00 a.m. protein vegetables or fruit
9:30 a.m. protein vegetables or fruit
12:30 p.m. protein vegetables or fruit
2:30 p.m. protein vegetables
5:30 p.m. protein vegetables
7:00 p.m. protein vegetables

This works great because you get to burn off most of the carbs during the day!

Food Choices

Protein Carbs Vegetables
fish brown rice broccoli
chicken wild rice snow peas
lean steak wheat pasta peppers
lean ham oatmeal lettuce
tuna sweet potatoes eggplant
salmon beans string beans
whole eggs spinach

What about fruits? Any type of fruit is fine as long as it doesn't come out of a can.

Above all.... DRINK A LOT OF WATER EVERY DAY! Nothing is more important than that!

Combine six meals a day with the proper  training program and you will be well on your way to success!

For a customized meal plan catered to your body type and fitness goal, let me show you exactly what to eat for fast results.

IF you're REALLY ready to take your body to the next level, make sure you're on a total body routine and diet plan!!! The Simple Shredded Solution program has both components covered.