How To Get Back In Shape
& The Holy Grail Transformation
How To Gain Muscle And Lose Fat At The Same Time
“How can I gain muscle and lose fat at the same time?”
That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all
time. The problem is, when you ask it, you get all kinds of conflicting answers - even from experts who are
supposed to know these things. So what’s the deal? Is it really possible to lose fat and build muscle
Short answer: Yes, you can gain muscle and lose fat at the “same time.”
Long answer: It’s difficult and it’s complicated. Allow me to explain….
First we have the issue of whether you really lose fat
and gain muscle at the “same time.”
Well, yes, if your definition of the “same time” is say,
a month or 12 weeks. But in that case, you’re probably not gaining muscle
at the “same time” literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24
hours a day for months in a row.
The best explanation for what’s really happening is that
you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is
a gain in muscle and a loss in body fat.
You see, if you stay in a calorie surplus, it’s the
body’s natural tendency for body fat and lean body mass to go up together. And if you stay in a calorie deficit,
it’s your body’s natural tendency for body fat and lean body mass to go down together.
There may be exceptions, but the general rule is that it
is very difficult to gain muscle and lose fat at the same time - the mechanisms are mostly antagonistic to one
another. When it does happen, it’s almost always the result of “unusual conditions” - I call them X
The 4 X-Factors Click Here to learn more >>>> NOW AVAILABLE!!!!
The first X-factor is “training age” . Ever hear of “newbie gains?” The
less trained your body is and the further you are from your genetic potential, the easier it is to gain muscle. The
reverse is also true - an advanced bodybuilder with 20 years experience would be thrilled just to gain a few pounds
of solid dry muscle in a year!
The second x factor is muscle memory. It’s easier to regain muscle you’ve
lost than it is to gain new muscle in the first place (ergo, the fat out of shape semi retired bodybuilder who
starts training again and blows up and gets ripped “overnight”).
The third X factor is genetics (or somatotype). Ever heard of the “genetic
freak?” That’s the dude who sprouts muscle like weeds even when he’s on the “50-50 diet” (50% McDonald’s and 50%
pizza)… and he never gets fat. (That dude chose the right parents!)
The fourth X factor is drugs. It would stun (or sadden) you if you knew how
many people take performance and physique-enhancing drugs. I’m not just talking about pro bodybuilders, I’m talking
about “Joe six pack” in the gym - not to mention those fitness models you idolize in the magazines. How did they
get large muscle gains with concurrent fat loss? Chemicals.
I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in 99% of
the cases of large muscle gains with concurrent large fat losses, one or more of these x factors were present.
That’s not all! There are actually 5 more X factors related to your body composition
and diet status (the X2 factors). But I’ll have to talk about those later.
So you’re not a beginner, you don’t take roids, you’re not a genetic freak and you have
no muscle memory to take advantage of. Are you S.O.L? Well, I do want you to be realistic about your goals,
There IS a way for the average person to gain muscle and lose fat at the same
The Secret: You have to change your “temporal perspective!” >>
Traditionally nutritionists and fitness pros have only looked at calorie balance in
terms of 24 hour periods. At midnight, you could tally up the calories like a shopkeeper closing out his register,
and if the balance were positive, you’d say you were in a surplus for the day. If the balance were negative, you’d
say you were in a deficit for the day.
But it’s entirely possible that you might pass through periods of “within-day” surplus
where you were in a highly anabolic state (for example, you eat the biggest, highest carb meal of the day after
your workout), and you were in a deficit the rest of the day.
If you did intense weight training, and you timed your nutrient intake appropriately,
Isn’t it possible that you could gain a small amount of muscle during those anabolic hours, while losing fat the
rest of the day? Granted it might only be grams or ounces - but what if you kept that up for a week? A month? Three
As you pan out and look at the bigger picture, what if most days of the week you were
in a deficit for the entire day, and on some days you were in a surplus? If so, then isn’t it possible that over
the course of the week, you’d have a small net gain of muscle and loss of body fat a a result of the caloric
These within-day and within-week phases are called microcycles and mesocycles. If you
also had a primary goal with a longer term focus of several months, say 12 weeks or 16 weeks, that would be a
What I’ve just described is nutritional periodization. Some people call it cyclical
dieting. it’s where you manipulate your calories (primarily by fluctuating carbohydrate intake, hence “carb
cycling”) in order to intentionally zig zag your way through periods of surplus and deficit and create specific
The end result: muscle gain and fat loss during the same time period!
I know that someone out there is having a hissy fit because I’ve only talked about
calories: deficits and surpluses. Rightfully so. Calories matter but there’s more to it than calories - most
importantly, hormones and “nutrient partitioning.”
If you’re in a calorie deficit you are going to pull energy from your body.The question
is: From WHERE? If your hormones are out of whack and you’re eating crap, you could lose more muscle than fat in a
deficit and gain almost pure fat, not muscle, in a surplus!
But WHAT IF you could manipulate within day energy balance, use nutritional
periodization AND control your hormones with food and lifestyle strategies?
AHA! NOW you can see how concurrent muscle gain and fat loss are starting to look
possible! Click here because it is >>>>>>
Make no mistake - concurrent muscle gain and fat loss is a difficult goal to achieve.
The good news: difficult does not mean impossible. Or as George Santayana said, “The difficult is that which can
be done immediately, the impossible, that which takes a little longer.”
The Holy Grail Body Transformation Program: How to Gain Muscle and Lose Fat at The
Same Time. Click Here to >>>> Get it
You can learn more about gaining muscle and losing
fat at the same time in Tom Venuto's new e-book called, "The Holy Grail Body Transformation System."
You’ll learn all about nutritional periodization, cyclical dieting, hormonal
manipulation, within day energy balance, nutrient partitioning, AND the all the X factors, including the 5
“X2-Factors” - which are the keys to gaining muscle and losing fat at the same time.
You’ll also get Tom's new “TNB” training system, as seen in Men’s Fitness magazine (the
complete, expanded version that Men’s Fitness didn’t have room to print).
At the moment, The Holy Grail is off the
market for a period of time while Tom is collecting case studies and getting feedback from users, to include in the
final edition - which WILL be released for sale separately later this year
>>>>>> NOW AVAILABLE!!!!
Not ready for the HOLY GRAIL?
Visit the Burn The Fat website or see other programs by Tom Venuto including his Inner Circle Membership and his Operation Motivation