How to build muscle without gaining fat?

We all want to build muscle, but no one wants to gain fat. When bulking up, the general process is that you bulk and then cut, meaning you workout and build muscle along with fat, and then you cut just the fat and not the muscle. Confusing? Yes. What if there was a way to avoid this whole process by simply keeping the fat off while you build the muscle?

How to build muscle without gaining fat?

There are a lot of factors that you must come to realize if you truly want to build lean mass, and keep the fat down.

#1. Diet. First off, diet is key to not only building lean mass, but the types of food you do or do not eat will also dictate how much muscle you can gain while at the same time not gaining fat. You want to get as much protein in as you possibly can while keeping carbs and fat relatively low. The more of your daily caloric needs you can fill by eating protein, the better.

#2. Timing. Just as important as the diet itself, is the timing of it. For example eating carbs right before bed is absolutely not a good thing to do. Also preworkout and postworkout meals are very important as you want to get protein in before and after working out to get your muscles the building blocks that they need to grow.

#3. Workouts. Building muscle while keeping fat off, is a delicate balance of compound exercises, machines, and cardio. Obviously you should be lifting heavy anywhere from 3-5 times per week, with a combination of weights and machines. But at the same time, you want to get a little bit of cardio in to help keep the love handles off. However you do not want to do much cardio as to deplete your calories, making it harder to be in a caloric surplus.

#4. Supplements. An optional part of bodybuilding is to use supplements. One of the big ones that may be considered crucial to your success is whey protein powder. It sometimes is not realistic to get all of your protein from just your food. Mixing in a few scoops of whey protein into milk or water, making pancakes or breads with them, can be a great way to get that extra protein.

It is easier to do this with the help of the anabolic cookbook by Dave Ruel.

My need to build muscle and Why you should have the same need?

I need to build muscle. I love it. I think about it. I train for it. I eat for it. I wanted to write about a few things I have found to help build muscle and build muscle fast!

Here are the principles that made my need to build muscle a reality:

1. Keep it constantly varied and heavy. Heavy is a relative term based on each person but in order to build muscle fast you need lift heavy with lower reps. You also need to keep it interesting hence why you should change up what you do EVERY week in a few ways.

2. Keep you workouts SHORT and EXPLOSIVE most of the time. The longer we workout the more we can increase the bodies hormonal response that works against muscle growth. We don’t want that! You’re reading this because you need to build muscle, not waste it. Tim Ferris gained 34lbs of muscle in 4 weeks with short workouts. The science is there and it works. In the spirit of keeping it varied, once or twice a week, do your reps on one or two compound exercises (like bench and squats) much slower by counting as you move 5 seconds up, 5 seconds down, this creates a constant load state.

3. Workout your entire body in each workout and do no more than 4 or 5 compound exercises (squats, deadlift, bench, cleans, jerks, etc.). Again, keep it less than 30 minutes each time. This will produce a maximal hormonal (testosterone, growth hormone + IGF-1) response.

4. Eat protein. A lot of it. Somewhere between 1 and 2 grams of protein per pound of your current body weight. I have to use a protein supplement to get enough.

5. Use supplements that have been established to work and will help you in your need to build muscle. Again, protein as well as creatin have great science behind them. I also use at least 5 grams a day of quality fish oil and supplements that keep my estrogen lower and my testosterone higher. Lastly, prohormones, for those that are willing to explore hormonal manipulation and optimization are always a choice.

6. Learn how to eat to maximize your body’s hormonal responses. We live in a world full of environmental estrogen. You need to combat that with diet and supplements. Grass fed beef, organic fruit and veggies, and lose the grains and all processed foods. Eat what the earth naturally produces for food in its natural state. Cooking it does not count as processing. If it has to be processed beyond cooking in order to be safely consumed it’s not food.

Now get to work and don’t ever give up on your need to build muscle!

Anabolic Diet Recipes List! Find out some Anabolicious Recipes Right Now!

The Anabolic Diet is a high protein, high fat diet that incorporates cycling carbohydrates in order to burn fat and build larger, stronger muscles. It is perfect for body builders that do not take part in steroids, human growth hormone, or even supplements. Instead they rely on an all natural, healthy, and perfectly legal solution. The key to success with it is eating the proper combination of foods at the right times. Much like anything worthwhile it is not easy, however the plan works great if done properly. Without further ado here are some easy to prepare Anabolic Diet recipes that will significantly help you follow the program to a tee.

Anabolic Diet Recipes List! Find out some Anabolicious Recipes Right Now!

Anabolic Diet Recipes List

During the week it is crucial to focus on meals that are high in fat and protein with little to no carbohydrates. The following list of anabolic recipes is high in fat and protein content. Use these recipes Monday thru Friday each week.

Breakfast Recipes

1: Coffee & Whipping Cream. Mix three quarters of a cup of coffee with one quarter of a cup of whipping cream. Serve and enjoy.

2: Scrambled Eggs and Bacon. Break 2-4 eggs into a bowl. Add a few tablespoons of cream. Beat the concoction until light yellow. Next, fry bacon in a pan with real butter. Add the eggs to the bacon. Stir for 45 seconds, and then serve.

3: Scrambled Eggs with Chicken and Cheddar Cheese. Break 2-4 eggs into a bowl. Add a few tablespoons of cream. Beat the concoction until light yellow. Cut up a chicken breast into pieces, then fry them in a pan with real butter. Pour the eggs into the same pan. Scramble the eggs and add the cheese. Serve when done.

Lunch Recipes

1: Garlic Spinach Cheeseburgers. Form ground chuck meat into two burger patties and cook them in a pan with butter. Mince or cut fresh garlic into pieces and fry in a separate pan in olive oil. Next add the spinach. When the burger patties are close to being done, add cheese slices. Serve the burger patties with the garlic spinach on the side or on top of the burgers. Enjoy.

2: Tuna and Kale Salad. Mix one can of tuna, kale, and cubes of your favorite cheese, olive oil, and some spices into a large bowl. Serve cold and enjoy.

3: Fried Cabbage and Bacon. Fry onion, bacon, and olive oil in a large pan for five minutes. Shred the cabbage and then stir it in. Cook the mixture for ten more minutes with a constant stir. Add salt and pepper. Serve and enjoy.

Dinner Recipes

1: Steak with Broccoli & Parmesan. The first step is to boil the broccoli. Then start cook your favorite cut of steak in a pan with butter. Add olive oil to a second pan. Once the second pan starts to sizzle add the broccoli to it. Add Parmesan cheese, and stir the mixture. Then add salt and pepper. Plate the steak when cooked to your liking and either add the broccoli mixture on top of as a side dish. Serve and enjoy.

2: Stuffed Bell Peppers with Mozzarella. In a large pan, lightly fry up a mixture of ground hamburger meat, eggs, and olive oil. Slice the top of 3-4 bell peppers. Cut slits in the bottom of each one and fill with the mixture. Top with Mozzarella cheese and then bake in the oven for forty minutes. Serve.

3: Filled Chicken Breast. Slice the chicken breast in half on a horizontal angle. Grab the first half and layer spinach, cheese, and bacon. Repeat the process with the second half of the chicken breast. Put one piece of chicken breast on top of the other. Wrap in aluminum foil, and then cook in the oven for 30-45 minutes.

During the weekends it is crucial to focus on meals that are based mainly on the carbohydrates that your body is craving. Just remember not to overdue the sugars and breads. They should compromise approximately 75-percent of your diet on Saturdays and Sundays.

We hope you have gained some knowledge from the above-mentioned list of anabolic recipes. Eating the proper way, and of course working out are by far the best methods to accomplish your goals in a natural and safe manner. Incorporate these recipes into your daily diet plan and enjoy the amazing results. Your body will certainly thank you for it.

These were only some anabolic recipes. Want more? Then get these 200 anabolic recipes right now!

Apple and Cinnamon High Protein Muffins – An Anabolic Recipe

What is anabolic cooking? It is a style of cooking specific to a diet that does not require much time but offers great food options to help you lose weight and build muscle mass. It is said that this diet has an almost steroid like effect. It is a twist on a cyclical ketogenic diet invented by Dr. Mauro Di Pasquale. These diets focus on periods of low carbohydrate intake followed by loading on carbohydrates to restore glycogen. For the majority of the week you eat very few carbohydrates while keeping fat and protein levels high. Then the other 1 to 2 days, you consume high carbohydrates, moderate protein, and very little fat. Foods promoted by the anabolic diet include fatty cuts of protein such as red meats, whole eggs, full fat dairy products, nuts and nut spreads, oils, and fibrous vegetables. You may find that you feel sluggish in the beginning stages of the anabolic diet due to your body taking a few weeks to adjust.

Want more recipes like this? Click on the image below!

Apple and Cinnamon High Protein Muffins Recipe

These delicious yet healthy Apple and Cinnamon High Protein Muffins make the perfect breakfast food for while you are on an anabolic diet. The boost of protein will keep you satisfied longer while your body is actually burning more calories processing the protein. The boost of protein also promotes healthy muscle growth and repair. The entire recipe makes one serving which is about three muffins.

The first thing you are going to want to do is gather your ingredients. You are going to need ¾ cup oatmeal, ¼ cup oat bran, 6 egg whites, ½ scoop (15g) of vanilla protein powder, ¼ teaspoon baking soda, 1 teaspoon Splenda, 1 tablespoon flax oil, 1 diced apple, 2 tablespoons unsweetened applesauce, ½ teaspoon cinnamon, and ½ teaspoon vanilla extract.

If you are not experienced in separating egg whites from the yolk, here are a couple tips. It is recommended to do so while the eggs are chilled as it helps keep the yolk from rupturing. Have two bowls ready, crack the egg over your hand which is held over one bowl. Let the whites run through your fingers while keeping the yolk in your hand. You can just discard the yolk. Do the same thing with the next egg but do it over the empty bowl in case you accidentally break the yolk and it mixes. Transfer the whites to the bowl with the other egg white. You should continue to repeat this until you have finished with all your eggs. This process ensures if you break a yolk, you only have one ruined egg and not all of them ruined.

You should start by preheating the oven to 350 degrees. The next step would be to grease or line the muffin tin but remember that the recipe only makes 3 muffins. Now mix all of the ingredients with the exception of the diced apple in a blender. Blend the ingredients until the mix is thick. It is time to remove the mixture from the blender and add the diced apple. Stir this in by hand with a spoon or a spatula. You’ll then transfer this mixture into your lined or greased muffin tin. Insert the muffins into the oven and leave for about 30 minutes or until fully cooked. A good way to tell if a baked good is done is to insert a toothpick into the center and if it comes out clean, it’s done!

These Apple and Cinnamon High Protein Muffins contain 598 calories per serving, 51 grams of protein, 65 grams of carbohydrates, and 13 grams of fat. Per muffin that would be around 200 calories, 17 grams of protein, 22 grams of carbohydrates, and 4 grams of fat.

The Muscle Cook is the appropriately named creator of this recipe. He has an entire cookbook dedicated to delectable anabolic cooking recipes. There are over 200 in the book to choose from and help you stay on track! The Muscle Cook made the Anabolic Cookbook knowing that healthy food doesn’t have to be boring food. The main reason people cheat on their diets is because diet food typically just doesn’t taste that great. Thanks to this cookbook, you can lose weight and build muscle mass without sacrificing quality. To learn more about the Muscle Cook and what he has to offer, please visit

What is an Anabolic Diet? And Why does it suits the Body?

One of the world’s best diets in body building is anabolic diet. This type of diet is used in different application; either losing weight or building the much needed muscles. Basically, this diet entails the consumption of low carbohydrate foods in order to reach the goals or weight gain or loss within less time. The diet turns the body into a fat burning and muscle building organism.
What is an Anabolic Diet? And Why does it suits the Body?

Used by body builders and athletes, the diet basically involves alternating cycles of foods with low and high carbohydrate content. Through this, the body is turned to generating optimum conditions vital in building muscle in the body while also burning fat in the long run.
Created by Dr. Mauro di Pascquale, a champion bodybuilder himself, the diet boost the body’s level of anabolic hormones for example growth hormone and testosterone. The diet is vital in bulking up hence giving individuals a body with lean muscles while reducing fat content in the body. However, this is depended on the amount of food one consumers although the diet advocates for a safe and more natural way of getting this muscles unlike using anabolic steroids or other drugs.

Why Anabolic Diet Suits the Body?

Increased Loss of Fat – By following the diet strictly, one is sure of losing fat with much ease. This happens during the low carb days where individuals find it easy to maintain their bodies on low calories and only taking fats and proteins.
Increased Body Energy – There are different phases to getting a body with a leaner muscles using this diet. In the induction phase, one’s insulting levels become stable. This results to a rise in the body’s energy levels unlike for persons who do not consume this type of diet.
Leaner Muscles – There are noticeable muscle gains that come with the consumption of this diet over a given amount of time. This is caused by consumption of substantial quantities of red meat that contains cholesterol and fats. This increases the testosterone levels in the body while making it easy for the body to get leaner muscles.
Increased Health – Decreased levels of cholesterol and triglyceride comes as a result of consuming this type of diet. This reduces chances of suffering from diseases such as diabetes since the diet contains less crabs. This diet also solves the problem of getting old quick while also helping the individual stay in shape.
Decreased Levels of Hunger – This diet allows one to consume more in order to reduce their hunger levels. In addition, the fats one consumes in this diet help in keeping full. Moreover, the foods that were once restricted due to their high fat content are now beneficial to the body thanks to this diet. In the long run, both high and low carb foods have a place and benefit in anabolic diet.
This diet produces excellent results to individuals who follow its strict nutrition program. However, for those on cardio training, there may face challenges on the low carb days but after a while, they get used to this.

Anabolic Food List & Mistakes Made often during Anabolic Diet!

Anabolic foods are used for muscle building and fat burning. They involve doing away with carbohydrates in your diet and focusing on proteins and fats. Anabolic diet achieves this by manipulating the muscle building hormones in the body. This diet is natural and thus achieves better results than steroids.

Here comes Anabolic foods lists taken in a weekly schedule.

Anabolic food list for weekdays:

  • Fats and veggies,
  • Proteins,
  • Fatty red meat,
  • Eggs,
  • Full fat cheese,
  • Fatty fish,
  • Olive oil,
  • Cabbage ,
  • Spinach,
  • Broccoli

Anabolic food list for weekends which includes a lot of carbs and low proteins intake:

  • Pasta
  • Rice
  • Bread
  • Potatoes
  • Fruits

Five mistakes you might make when following Anabolic Diet:

Avoiding fat

Considering the fact that you will not be eating carbs for a number of days, you do not have any other source of energy. For this reason, you need fats. Fats are also energy giving foods and will substitute carbs till the next time you eat them. Many people will be worried about getting fat because of eating lots of fats. What they do not know is that eating fats regularly will cause the body to store less of it. Therefore, you will not grow fat if you eat fats daily during your anabolic diet. Besides, the fats you eat will be used to generate the energy you need.

Eating when hungry

You need to eat after every two hours, whether you are hungry or not. The fat in you anabolic diet tends to make you feel satisfied for longer periods thus cheating you that you do not need to eat until a later time. It is important that you remember that food is energy to the body. The more you eat, the more energy you have. If you ignore this and only eat when you are hungry during your anabolic diet, you’ll start feeling weak. This will reduce your productivity levels. Therefore, eat, eat after every two hours.

Avoiding vegetables

Many people are tempted to avoid using vegetables during their anabolic diet. Vegetables will ensure you have a good digestion. Look at it this way, your body is not used to taking in a lot of meat and fat. For this reason, during the first weeks, you may experience diarrhea and constipation. To stop this, you will need lots of vegetables and fiber content. Make sure you take at least 50 grams of fiber every day; this will ensure your digestion goes smoothly. Eating a lot of fiber will also prevent you from feeling hungry quickly.

Focusing too early on weight loss/gain

Considering the fact that many people start anabolic diet to help them change their weight: weight loss or weight gain, there is a tendencies to focus on the weight loss or weight gain too early. Anabolic diet simply means that you change your diet greatly. Give your body some time to adjust and get used to it. Some time like four weeks. If you focus too early on weight loss or weight gain, you might end up frustrating yourself, wondering why the results this diet promised are taking too long to show. After hour body has adjusted and gotten used to the diet, it will surprise you how easy the rest of the journey is.

Quitting too early

Change sometimes hits the body hard. You can’t meet the first obstacle and run off. It is important that you keep working at it and you will finally see the results you yearn for so much. Now that you know some of the mistakes you might be making, find a way to curb their effects of don’t make them at all. In a matter of weeks, you will be singing a happy song.