The fat+ carb balance
Carbs
= growth trigger
Healthy fats
= hormones!
Carbohydrates are vital for maintaining muscle
glycogen stores which elicit maximum training
energy. They stimulate insulin release, which is
a powerful anabolic agent for tissue growth. As
a general rule, aim to get around 60% of your
calories from carbs, including jacket potatoes,
sweet potato, rice, bananas and wholegrain cereals.
HARDCORE MUSCLE MASS
the right balance.
Quality fats are an essential component of a
hardcore mass gain plan. Nuts, olive oil, avocados,
butter and eggs support the production of
testosterone. Consume around 15-20% of your
calories from quality fats. Cut out processed
oils such as cheap vegetable oil – they kill your
hormones!
Advanced muscle mass
with Gatt
Slam carbs
post-workout
Carb cycle on
rest days
Eating the majority of your carbs in the postworkout window (up to 2-3 hours after training)
is an excellent way to promote lean mass gains
and minimise unwanted fat gain. My strategy is
OMNI-MX® HARDCORE immediately after training,
followed by a whole-food meal 1.5 hours later.
Simple carbs are excellent during this period (such
as white rice, bananas and cereals). They deliver a
rapid insulin spike and maximise muscle anabolism.
Limit carbs to small servings of low GI carbs such as
oats or a piece of fruit at other times of the day to
control blood sugar levels and support lean gains.
Manipulating your intake of carbohydrates and
fats is a secret weapon of cover models and
physique athletes – potentially increasing muscle
recovery, growth and promoting a leaner physique.
I’m a huge believer in cycling my carb and fat
intake on workout and rest days. On rest days I
like to increase fats because I am not training and
I do not need the energy from carbs to perform.
Healthy fats keep me full and I feel a boost in my
testosterone that helps me recover faster. On
training days, I reduce my fat intake and
boost carbs.
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