For those who easily gain body fat, it is indeed difficult to avoid increasing body fat while increasing muscle mass. In fact, as long as you follow the steps below, you can solve this problem.

The practice of eating whatever you want and as much as you want is only suitable for those with a faster metabolism and teenagers who are in adolescence. Because even if they do, their waistline won't increase.

However, for most people, while increasing muscle mass, body fat will also increase. The dietary technique of cyclically increasing and decreasing carbohydrate and protein intake can not only ensure that you have a more adequate supply of nutrients and more abundant training physical fitness, but also help you maintain a lower body weight while increasing muscle mass. lipid levels.

Step 1: Design two different diet plans

For people who easily gain body fat, if they do not control their carbohydrate and calorie intake on days when they are not training, it can easily lead to an increase in body fat. With this in mind, you could design two different diets, one for strength training days and one for rest days.

On strength training days, you can eat 2 grams of carbohydrates per pound of body weight per day, and 1 gram of protein per day, and eat six times per day. For a 200-pound bodybuilder, that's 400 grams of carbohydrates and 200 grams of protein per day.

On days when you are not training, you should lower your carbohydrate intake to 1 gram per pound of body weight per day. For a 200-pound bodybuilder, that's 200 grams of carbohydrates and 200 grams of protein per day.

Follow step one and adjust your diet plan for three weeks. www.jirou.com provides you with muscle building diet plans.

Step 2: At the same timeIncrease protein and carbohydrate intake

At this point, you will increase your carbohydrate intake to 2.5 grams per pound of body weight per day and your protein intake to 1.2 grams per pound of body weight per day. For a 200-pound bodybuilder, that's 500 grams of carbohydrates and 240 grams of protein per day.

Since excessive carbohydrate intake will quickly increase your body fat level, in order to avoid rapid increase in body fat, it is best to increase your carbohydrate intake in a gradual manner.

The specific approach is: within the first four weeks, increase your carbohydrate intake to a predetermined level on only two of the five strength training days. On the remaining three training days, you still limit your carbohydrate intake to 2 grams per pound of body weight per day. On non-training days, you should still limit your carbohydrate intake to 1 gram per pound of body weight per day.

Throughout Step 2, keep your protein intake at 1.2 grams per pound of body weight per day. After 4 to 6 weeks, you will be eating 2.5 grams of carbohydrates per pound of body weight per day on all five strength training days. Maintain this intake for 2 to 3 weeks.

Step 3: Fine-tuning

After three weeks of increasing your carbohydrate intake to 2.5 grams per pound of body weight per day, you need to cut back on your carbohydrate intake. Otherwise, when the carbohydrate reserves in the muscles reach saturation and continue for a period of time, the body will convert the excess carbohydrates into fat and store them.

When carbohydrate intake remains at a high level for a period of time and then suddenly decreases, body fat will be easily consumed. But while lowering your carbohydrate intake, it's important to also make adjustments to your protein intake.

While higher carbohydrate intake can make you gain weight, it can also promote muscle growth. And when you suddenly reduce your carbohydrate intake, your body will react in time and activate physiological mechanisms to prevent muscle mass from being consumed.

At this stage, it is recommended that you reduce your carbohydrate intake to 1 gram per pound of body weight per day on strength training days and to 1 gram per pound of body weight per day on non-training days. 0.5 g.

Meanwhile, increase protein intake to 1.5 grams per pound of body weight per day on strength training days and 2 grams per pound of body weight per day on non-training days. For a 200-pound bodybuilder, 200 grams of carbohydrates and 300 grams of protein per day on strength training days and 100 grams of carbohydrates per day on non-training days.and 400 grams of protein. After 14 days, return to step one and repeat the entire process.