3 Powerful Carb Timing Tricks to Build Muscle

One of the most common nutrition “myths,” BAD carbs vs. GOOD carbs. The TRUTH, it’s in the timing.  Here are 3 powerful carb timing tricks to build muscle.

They say that timing is everything.  More importantly, “carb timing.”  Choosing to consume your carbs can either make you or break you when trying to burn fat and build muscle.

If you are not sure on what kind of foods to eat in order to build muscle, you can get > 10 free muscle building recipes here

Below you’ll find 3 powerful carb timing tricks that will consistently burn fat and build muscle.

By:  Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes

Powerful Tip #1  Intermittent Fasting

Intermittent fasting is done by skipping meals, this means that a conscious effort is made to eat only at certain periods of the day.

Once the window or time frame that you have chosen to eat has passed then no meals should be consumed. It is essentially a decision to skip meals.

The majority of people across North America consume carbohydrates in the morning.  By fasting breakfast, you eliminate any chance of consuming those carbs.

Consuming carbs early in the morning is not a great idea because upon wakening, cortisol levels are high and the worst thing you can do to your body is to eat a carbohydrate source spiking your insulin.

High Cortisol + Spiking Insulin = Fat Gain!

If you are interested in fasting, here’s a simple chart below to get you started.

Example:

When you are fasting  your body will use the fat on your body to produce energy (rather than carbs) because there is no readily available energy from food.

So when you fast, you are in essence forcing your body during a period of your choosing, to use the fat that it has been stored to produce the energy it needs.

While fasting may go against the conventional wisdom that advises that you eat six small meals a day for weight loss, there is a lot of logic behind why this kind of approach to weight loss makes perfect sense.

When you eat, your body releases the hormone insulin in order to keep your blood sugar level safe.

Insulin carries any excess glucose that the body produces out of the bloodstream to your liver, your muscles or fat cell storage.

Insulin, however is a double edged sword because not only does it take sugar out of the blood, it also increases the amount of fat that is stored.

So when you diet by choosing to eat six small meals a day, as is often recommended, you are essentially giving your body license to produce a hormone that increases fat, six times throughout the day.

By fasting intermittently you select the window during which insulin will be released, herein lies the advantage spoken about earlier.

This essentially puts the power of weight loss fully in your hands unlike so many other methods.

Also, when you fast the amount of growth hormone released is increased while you are sleeping and in the period immediately after fasting.

This release of growth hormones helps you to grow and build muscle.

Powerful Tip #2  Carbs At The Right Times

Carbs can be a double edged sword.  They can be your BEST friend or your worst nightmare.  When used properly you can eat your favorite cheat food carbs with friends and family on weekends and still lose weight.

There are 2 common types of carbs:

1. Complex Carbs or Slow Digesting Carbs (Low Glycemic)
2. Simple Carbs or Fast Digesting Carbs (High Glycemic)

Which one’s are better?  Well that all depends on your goals.

• If you have trouble gaining weight and want to build muscle, you’ll want to consume “complex carbs” early in the day, a few hours before training (if under 12% body fat).  An hour after training you want to consume “simple carbs.”  Simple carbs will spike insulin dramatically which is what you want after a workout to replenish glycogen within the muscle.  Insulin is the most anabolic hormone in your body to build muscle.  On upper body workout days you’ll consume your body-weight x 2 = grams of carbs.  On lower body workout days you’ll consume your body-weight x 3 = grams of carbs.
• If your goal is to lean down and get shredded in time for summer, you’ll want to consume “simple carbs” an hour after your workout only (if above 12% body fat) p.m. training.  If you happen to workout in the morning, only consume a lean protein or shake an hour after your workout and save your carbs for later in the afternoon.  If you are over 12% body fat, you’ll want to keep your carbs really low between 30-50 grams a day.  This is basically a ketogenic diet and works great to leaning down and build muscle.

Powerful Tip #3  The Right Kind Of Carbs

As we talked about above, different carbs should be used at different times depending on your goals and what you’re trying to achieve.

Here is what a day would look like if you are trying to “gain weight” (under 12% body fat) and how to use carb timing to your advantage.

1. Protein/Fat (Mornings)
2. Protein/Complex Carb (2nd Meal)
3. Protein/Complex Carb (Pre Training)
4. Protein/Simple Carb (An hour after workout, post training)
5. Protein/Fat (Before Bed)

Here is what a day would look like if you are trying to lose weight” (above 12% body fat) and how to use carb timing to your advantage.

1. Protein/Fat (Mornings)
2. Protein/Fat (2nd Meal)
3. Protein/Fat (Pre Training)
4. Protein/Simple Carb (An hour after workout, post training between 30-50 grams)
5. Protein/Fat (Before Bed)

What’s Next?

I get quite a few questions on how you can implement fasting so I reached out to intermittent fasting expert Brad Pilon, author of “Eat Stop Eat” to set the record straight for you.

Click the Next page button below and you’ll discover one simple trick that doesn’t involve eating any “special” foods, takes only 24 hours, and lets me eat my normal favorites 72% of the time…

Best of all you can start RIGHT NOW to look and feel noticeably slimmer by tomorrow!