Chapter 1: Introduction to Nutrition Strategy

This guide serves as a succinct resource derived from my book, "The 4 Keys to Building Muscle and Burning Fat." I believe it will aid you in achieving your fitness goals.

This is a brief manual designed for those seeking quick results, not an exhaustive compilation of research. The insights shared here stem from my thorough investigation into health and fitness. If you're looking for rapid transformation through diet and exercise without unnecessary details, this book is tailored for you. If previous attempts have yielded little success or if you're starting your muscle-building journey, it's crucial to disregard everything you've been told. Adhere to this guide meticulously. We'll cover four essential elements for achieving a lean, muscular physique: mastering your mindset, crafting a nutrition plan, understanding workout principles, and incorporating supplements.

If your goal is weight loss, I strongly advise against extending your diet beyond 12 weeks. Prolonged dieting can weaken your body and disrupt hormonal balance. You can successfully burn fat for 8 weeks, followed by a weight maintenance phase, which might lead to a slight gain of 3–5 lbs due to increased carbohydrate intake. To sustain your results, you must evolve into a new version of yourself. This involves maintaining a diet rich in vegetables and committing to regular training for life. Fitness is a lifestyle. The transformed individual you become will possess new habits, perspectives, and a revitalized way of living.

Chapter 2: The Nutrition Strategy for Fat Loss and Muscle Gain

“To achieve health, one must grasp the principles of a healthy lifestyle.”

— Miguel Martinez Juarez

Now that you've established your mindset mastery techniques, you're poised for action. Effective fat loss hinges on a fundamental principle: consuming fewer calories than your body requires to maintain its current weight. This can be achieved in two ways. First, you can eat below your maintenance caloric intake while also incorporating muscle-building workouts. Remember, building muscle necessitates consistent training; it’s a lifestyle commitment. Here’s a breakdown of my preferred formula:

• Body Weight (lbs) x 14–17 = Estimated Daily Calorie Maintenance Level
• Body Weight (lbs) x 4 = (f) Fat Intake in grams
• Body Weight (lbs) x 1 = (p) Protein Intake in grams
• (Fat Intake in grams x 9) + (Protein Intake in grams x 4) = Total Calories from Fat and Protein
• Estimated Daily Calorie Maintenance Level — Total Calories from Fat and Protein = Carbohydrate Intake in Calories
• Carbohydrate Intake in Calories / 4 = (c) Carbohydrate Intake in grams

To initiate fat loss, multiply your estimated maintenance calories by .80 at the start of your calculations. Conversely, to build muscle, multiply by 1.20.

Let’s work through the fat loss formula together. Multiply your weight by 14 or 17. Use 14 if you’re mostly sedentary and up to 17 if you’re very active. A prominent fitness YouTuber, Christian Guzman, advocates this method.

For example, if I weigh 149 lbs, multiplying by 17 gives me 2,533 calories, so my target intake for fat loss would be 2,026 calories (2,533 x .80 = 2,026).

Next, we determine fat and protein intakes. For men, multiply your weight by a factor between .25 and .4 to find your fat intake. I prefer the higher end, resulting in approximately 60 grams of fat (149 x .4 = 59.6 grams). For protein, I equate it to my body weight, which is 149 grams. For optimal muscle gain, I recommend a protein intake between .8 to 1.2 grams per pound of body weight.

Even if your body fat percentage is above 10%, you can build muscle while losing weight. If your body fat is lower, muscle gain becomes more challenging, with maintenance being the primary focus. However, achieving both fat loss and muscle gain is feasible with the right approach and training regimen.

To calculate carbohydrate intake, multiply 9 by your fat grams to find fat calories. For instance, 9 x 59 gives 531 calories from fat, while 149 x 4 equals 596 calories from protein. Adding these together yields 1,096 calories. Subtract this from your total caloric allowance (2,026) to find your carbohydrate intake: 930 calories. Dividing by 4 yields 232 grams of carbohydrates.

To successfully burn fat and maintain results, consume fewer calories than your maintenance level while ensuring you meet your macronutrient targets.

The second method to achieve weight loss involves incorporating exercise into your routine while keeping your diet unchanged. Although working out can lead to weight loss, it addresses the symptoms rather than the root cause of weight gain, which is excessive caloric intake. If you stop exercising without addressing your eating habits, you may regain weight.

Ultimately, the underlying reason for excess fat is consuming more calories than needed to maintain an ideal weight. You can track calorie and macronutrient intake through various online resources. Mastering nutrition equates to mastering fat loss and body shaping. You become the architect of your own physique. Keep the mindset key in mind and apply it consistently.

Chapter 3: Essential Grocery List for Effective Nutrition

Proteins:

• Salmon
• Chicken Breast
• Lean Pork (94/6)
• Lean Beef (94/6)
• Chicken Breast Slices
• Roast Beef Slices
• Pollock
• Tilapia
• Eggs
• Tuna
• Dairy Proteins:
  • Non-fat Cheese
  • Low-fat Milk
  • Whey Protein
  • Cottage Cheese
  • Low-fat Cottage Cheese

Carbohydrates:

• Low-Calorie Whole Wheat Bread
• Whole Wheat Bread
• Bran Cereal
• Black Beans
• Brown Beans
• Brown Rice
• Broccoli

Fats:

• Butter
• Olive Oil
• Avocado
• Almonds
• Mixed Nuts

Snacks:

• Rice Cakes
• Protein Bars
• Fruits
• Berries
• Raw or Sautéed Vegetables with a Protein Source
• Cottage Cheese with Fruit
• Protein Shake Blended with Frozen Fruits

If you're interested in this book in audio, Kindle, or physical format, click here.

Chapter 4: Video Resources

To further enhance your understanding of this nutrition strategy, check out the following videos:

A step-by-step guide on how to simultaneously lose fat and gain muscle.

A comprehensive look at how to eat effectively for muscle building and fat loss with a lean bulking full day of eating.