How To Lose Fat and Build Muscle While Eating Whatever You Want

It takes a lot of blood, sweat, tears, time and money in order to get the shredded physique that everyone is looking for.Not only do you have to work out consistently, you have to make sure your diet is on point too otherwise you are simply wasting your time. Learning how to lose fat and build muscle comes down to a few key principles..

If you are anything like me, you spent countless hours on the bodybuilding forum looking for different ways to get stronger, drop fat, and build muscle. Switching from one program to the next becomes frustrating and it only gets worse when you don’t see the results that you’ve been hoping for. I don’t know about you, but the hardest part for me was sticking to a clean diet consisting of chicken, broccoli, rice, salads, oatmeal, and every other “healthy food” out there. This type of diet was so hard for me to stick to and eventually I couldn’t stand the smell of another “chicken, rice, and broccoli” meal.

After several years of training 6 days a week and eating small meals every 3 hours, I finally achieved the body I wanted. I was super lean, had a six pack, and was very defined.

But I wasn’t happy.

I felt like shit because all of my effort was focused on eating clean 24/7 with maybe one “cheat day” a week. This meant I couldn’t go out with friends and indulge on a nice burger and fries. Not only that, I was sick to my stomach having to eat the same dry ass chicken day in and day out.

I knew something had to change.

So I did countless hours of research and tried out tons of different diet techniques to see what would help me stay lean but not be so anal about my diet.

Eventually I found out about flexible dieting and intermittent fasting. Now I knew about these two concepts but I never really put much effort into incorporating it into my diet.

It took me two years of trial and error to find a diet regimen that worked for me. Once I started intermittent fasting and flexible dieting, everything changed.

intermittent fasting

I was able to eat whatever I wanted and still stay lean. My new diet went against everything I believed in. I always thought that I had to eat every 2 to 3 hours in order to stay in an “anabolic state” otherwise I would start losing muscle.I also thought that eating foods like burgers, fries, chicken wings, and ice cream would go straight to my gut which meant losing my six pack that I’ve been working so hard on.

All of these bodybuilding myths were simply WRONG. The nutrition world is not black and white.

Just because you read on some forum that you have to eat lean meats, tons of vegetables, and NO fried foods or junk food, doesn’t mean that it is the only way to reach your fitness goals. Especially with all the new research constantly being found within the bodybuilding / diet field, there is more than one way to get super lean.

I’m going to explain to you guys how i’m able to eat WHATEVER I want and still stay super lean year round. My secret that I want every one to implement is combining flexible dieting (also called “if it fits your macros”) along with intermittent fasting.

Okay it’s not really a secret but it really has changed the way that I see the whole dieting aspect of the fitness industry.

I wrote about what flexible dieting is here and a guide on intermittent fasting here.

I’m gonna summarize what intermittent fasting and flexible dieting are quickly.

Intermittent Fasting: Not eating anything at all for a certain period of time on PURPOSE in order to experience several health benefits. The most common and highly recommended form of intermittent fasting is to fast for 16 hours which is followed by an 8 hour eating window. For example, you stop eating at 10PM which means you can begin to eat again at 2PM the next day (16 hour fast).

Flexible Dieting: Also known as “if it fits your macros” is a form of dieting in which you are allowed to eat basically any food you want as long as you reach your macronutrient (proteins, fats, and carbs) goals for the day. This requires purchasing a scale so that you can weigh your food.

Combining the two concepts works out so well because by the time you ARE able to eat, you can eat basically whatever you want.

Here is a quick rundown of why using flexible dieting and intermittent fasting together works so well:

  • Since I am restricting my calories to a smaller eating window, this allows me to eat bigger meals and with the combination of flexible dieting, I am pretty much eating things from cheeseburgers to greasy boneless wings.
  • It has become WAY easier to keep track of my diet because I am not constantly eating every 3 hours. This has allowed me to become MUCH more productive.
  • I don’t get mad at myself for eating junk food anymore since I KNOW that as long as it fits within my macros (macronutrients), then I know that I am still staying on track with my diet.
  • I no longer have to turn down eating out with friends. Now that I utilize intermittent fasting and flexible dieting, when I am offered to go out to eat I don’t have to decline just because I am on a diet. My diet actually ALLOWS me to eat virtually anything I want.

Many of you are probably thinking that this is a ridiculous and unhealthy way of dieting. But you know what else is unhealthy? depression. Being fat is also unhealthy. So before you just shrug this off, I encourage you guys to actually try this out before writing it off as another bullshit fitness trend.

Sure, it certainly is unhealthy to eat junk food and greasy burgers 100% of the time, that is why I encourage you to eat decently healthy during the day, so that you can eat whatever your body is craving during the night. I don’t know about you but when its a few hours before bedtime is when I want to start eating things like candy and donuts. This is why I like to save most of my carbs and fats for the evening.

Let me get down to some nitty-gritty details as to which this actually works:

Upon waking up, your body is actually already in a state of fat burning. Since there is no more food in your system to burn off and insulin levels are already low, this puts your body in a perfect state to burn off excess fat.

In addition to this, when you are in a fasted state, your body’s sympathetic nervous system begins to take over. This gives you an adrenaline boost, enhances your mental edge, and increases your energy.

After a few weeks of intermittent fasting, your body will begin to adapt to skipping breakfast (following a 16hr fast by 8hr eating window also means to just skip breakfast). This approach of skipping breakfast and pushing your first meal to later on in the day will allow you to eat big meals and stay full well into the night.

If you have ever watched any fitness authorities on Youtube, you will begin to notice that they are able to stay very strong and lean even when they are busy with traveling and doing things such as expos. And if you have ever seen the things they eat while they ARE traveling and don’t have access to a grill or a stove to cook up something healthy, these fitness authorities are turning to burger joints and donuts to “fit their macros”.

Simply look up people like TheOnlineCoach or MaxxChewning on Youtube, you will see that they incorporate intermittent fasting and flexible dieting into their lifestyle. Raymond Querido from TheOnlineCoach likes to talk about “breaking his fast” around 12 or 1PM with some protein.

So while the concept of intermittent fasting and flexible dieting isn’t fully known by beginners in the fitness industry, it is actually something that bodybuilders have been using for years now.

Some of you may also be thinking that eating junk food will plummet your energy levels when dieting this way. You may experience some tiredness only if you are going about flexible dieting the wrong way. Sure, if you eat a 1200 calorie meal consisting of a shitload of candy and simple sugars, you are bound to crash pretty quickly.

So how can you avoid this tiredness when flexible dieting?

intermittent fasting

Eat the majority of your protein during the day followed by the majority of your fats and carbs during the night.

This works so well for people because protein is known to increase your alertness and energy while keeping you satiated during the day.

Carbs are known to relax you and put you in a chill state.

With that being said, what I like to do is break my fast with a very high protein meal such as eggs with tuna and maybe even a protein shake on the side along with a salad to help my body digest the nutrients correctly. I then eat the bulk of my carbs after my workout and more towards night time. Since carbs are known to relax you, eating your carbs at night will actually help you fall asleep quicker.

By eating your protein during the day and carbs at night, you will begin to experience sustained energy throughout the day while still having a good nights rest.

While it may not seem like a secret to many experienced lifter/dieters, I wish I had known about intermittent fasting and flexible dieting when I first started out in the fitness industry. I am not purposely trying to sound dramatic whatsoever but it really has changed my life. I am now able to eat pretty much anything I want while still making gains in the gym.

If you are struggling with sticking to a diet, I HIGHLY recommend trying out what I have explained in this article. There is no doubt in my mind that you will drop immense amounts of fat while still building muscle by following a diet utilizing flexible dieting and intermittent fasting.

Closing thoughts / conclusion : 

  • Intermittent Fasting will allow you to eat BIGGER meals during your eating window.
  • Don’t fall into the trap of thinking that you have to eat every 3 hours to maximize muscle gain. Your body can benefit from similar muscle gain just by eating 2 huge meals a day.
  • Flexible Dieting is a way of dieting that allows you to eat any type of food you want as long as it fits in your macronutrient intake.
  • Using both intermittent fasting and flexible dieting will allow you to eat virtually whatever you want. It will feel like you are not even dieting.
  • This type of dieting is very successful because it is easy to stick to once you get the hang of it.
  • Eat high in protein and low in carbs when you are first breaking your fast. This will keep you in an alert state for the rest of the day without feeling lethargic.
  • Eat the majority of your carbs towards night time. This will put you in a relaxed state due to serotonin being release which will help you sleep.



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