{"id":271,"date":"2016-03-14T07:00:21","date_gmt":"2016-03-14T07:00:21","guid":{"rendered":"https:\/\/www.testofuel.com\/tf\/?p=271"},"modified":"2016-03-09T12:33:38","modified_gmt":"2016-03-09T12:33:38","slug":"nutrition-muscle-growth-fat-loss","status":"publish","type":"post","link":"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/","title":{"rendered":"Nutrition For Muscle Growth and Fat Loss"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/ZAByh5j3xzI?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p><strong>Packing on muscle is a great feeling. Tighter clothes, a solid frame, and all eyes on you whenever you enter the room. And there&#8217;s a lot more to it than just pumping iron and hoping for the best. Your nutrition for muscle growth and fat loss has got to be on point too, and Brad has the best advice on how to get it there.<\/strong><\/p>\n<p>If you&#8217;re training hard, but not eating right, it&#8217;s impossible to gain size. Think about it, if your body doesn&#8217;t have enough of the correct resources to build muscle, it&#8217;s not going to.<\/p>\n<p>This is why you need to school yourself up on the correct nutrition, and Brad from TestoFuel has\u00a0some great examples on what kind of protein, fats and carbs you should be eating.<\/p>\n<p>Here&#8217;s what he recommends:<\/p>\n<hr \/>\n<h2>Protein For Muscle Gains<\/h2>\n<p>Protein is one of the more vital food groups for putting on muscle mass. Usually referred to as one of the core &#8216;building blocks&#8217; when it comes to making gains. With Brad&#8217;s food of choice being chicken breast.<\/p>\n<p>Chicken breast is a good clean and lean option as protein source, with each full breast containing approximately around 35g of protein.<img decoding=\"async\" class=\"aligncenter wp-image-277 size-full\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/chicken-breast-testofuel.jpg\" alt=\"nutrition for muscle growth and fat loss\" width=\"800\" height=\"451\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/chicken-breast-testofuel.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/chicken-breast-testofuel-150x85.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/chicken-breast-testofuel-300x169.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/chicken-breast-testofuel-768x433.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>Brad&#8217;s Rule on Protein<br \/>\n<\/strong><\/p>\n<p>For a serious lifter Brad recommends around 1.5 &#8211; 2g of protein per pound of body weight. So if you weight 180lbs, you need to be eating in region of 270 &#8211; 360g of protein per day.<\/p>\n<p><strong>Note: <\/strong>There is\u00a0currently a controversy over the amount of protein you should be taking a day. Recent studies have shown that having protein this excessively may actually put a strain on your body, and lower your testosterone levels. This new evidence shows that sweet spot should be around the 0.8g to lb\/body weight mark.<\/p>\n<p><strong><a href=\"https:\/\/www.testofuel.com\/tf\/too-much-protein-testosterone-side-effects\/\">You can read the full story here.<\/a><\/strong><\/p>\n<hr \/>\n<h2>Dietary Fats\u00a0for\u00a0Testosterone<\/h2>\n<p>When going on a &#8216;healthy diet&#8217; the first thing people like to throw out are fats. This is the worst mistake you can make, not all fats are bad &#8211; and denying yourself them can be fatal to your gains.<\/p>\n<p>Why? Because dietary fat is key to your testosterone levels. Various studies have shown those who have more dietary fat in their diet have a lot more testosterone. [1, 2, 3]<img decoding=\"async\" class=\"aligncenter size-full wp-image-278\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/avacodo-dietary-fat-testofuel.jpg\" alt=\"avacodo-dietary-fat-testofuel\" width=\"800\" height=\"451\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/avacodo-dietary-fat-testofuel.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/avacodo-dietary-fat-testofuel-150x85.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/avacodo-dietary-fat-testofuel-300x169.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/avacodo-dietary-fat-testofuel-768x433.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>Brad&#8217;s Rule on Dietary Fats<\/strong><\/p>\n<p>Obviously Brad doesn&#8217;t recommend you go chugging everything that has a high fat content in the quest for gains. That&#8217;s not good for anyone. What you need to stick to are healthy natural fats.<\/p>\n<p>Some of Brad&#8217;s choices include avocados and almonds. However, macadamias, eggs and olive oil are other good quality choices.<\/p>\n<hr \/>\n<h2>Carbohydrates for Energy<\/h2>\n<p>After fats, the next thing that everybody gets rid of are carbs. Again, this is not the answer &#8211; it all depends on what type of carbs you eat, and when it comes to muscle building you need near the same amount of them as you would protein.<\/p>\n<p>Not only does this type of food group give you that slow releasing energy to workout for long periods of time, it also helps your body with recovery supplying it with the energy it needs to recovery and build more muscle after a session.<img decoding=\"async\" class=\"aligncenter size-full wp-image-279\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/potatoes-rice-testofuel.jpg\" alt=\"potatoes-rice-testofuel\" width=\"800\" height=\"451\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/potatoes-rice-testofuel.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/potatoes-rice-testofuel-150x85.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/potatoes-rice-testofuel-300x169.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/potatoes-rice-testofuel-768x433.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>Brad&#8217;s Rule on Carbohydrates<\/strong><\/p>\n<p>If you want to eat clean while you gain muscle, Brad recommends complex carbohydrates &#8211; these are the carbs that your body takes time to break down for nutrients. This\u00a0creates a slow burn of energy throughout the day, and Brad recommends Sweet Potatoes and Rustic Potatoes as great options.<\/p>\n<hr \/>\n<h2>Muscle Growth and Fat Loss Nutrition Conclusion<\/h2>\n<p>As a bodybuilder, athlete or any kind of fitness enthusiast, you have to realize there&#8217;s more to the lifestyle than just training &#8211; nutrition is a staple-hold to your success.<\/p>\n<p>It can&#8217;t all be just protein either, for the best results you need a healthy balance of carbs, protein and fats to give your body the supply of energy it needs to\u00a0fully develop and make maximum growth.<\/p>\n<p>Brad recommends the best nutrition for muscle growth and fat loss; clean and lean proteins like chicken breast, healthy fats like avocados and almonds, and good complex carbs such as sweet potatoes and rustic potatoes.<\/p>\n<h2>Want to get more out of your workouts?<\/h2>\n<p>If you want to see more results from your training and\u00a0all over better\u00a0workout experience, we strongly recommend TestoFuel. Made with the highest quality testosterone boosting nutrients on the market, TestoFuel helps improve muscle gains, raise your energy levels, and even gives a bump to your libido.<\/p>\n<p>If you want to know what goes into TestoFuel and how it can help you, check out our <strong><a href=\"http:\/\/www.testofuel.com\/ingredients\/\">ingredients page<\/a><\/strong> for all the science behind the supplement.<\/p>\n<p><em><strong>References<\/strong><\/em><\/p>\n<p>[1]\u00a0Tegelman R, Aberg T, Pousette A, Carlstr\u00f6m K.,\u00a0Effects of a diet regimen on pituitary and steroid hormones in male ice hockey players.,\u00a0Int J Sports Med. 1992 Jul;13(5):424-30.<\/p>\n<p>[2]\u00a0Goldin BR, Woods MN, Spiegelman DL, Longcope C, Morrill-LaBrode A, Dwyer JT, Gualtieri LJ, Hertzmark E, Gorbach SL.,\u00a0The effect of dietary fat and fiber on serum estrogen concentrations in premenopausal women under controlled dietary conditions.,\u00a0Cancer. 1994 Aug 1;74(3 Suppl):1125-31.<\/p>\n<p>[3]\u00a0Reed MJ, Cheng RW, Simmonds M, Richmond W, James VH., Dietary lipids: an additional regulator of plasma levels of sex hormone binding globulin. <span class=\"ref-journal\">J Clin Endocrinol Metab. <\/span>1987;<span class=\"ref-vol\">64<\/span>:1083\u20131085.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Packing on muscle is a great feeling. Tighter clothes, a solid frame, and all eyes on you whenever you enter the room. And there&#8217;s a lot more to it than just pumping iron and hoping for the best. Your nutrition for muscle growth and fat loss has got to be on point too, and Brad [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":280,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[53,55],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.2.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nutrition For Muscle Growth and Fat Loss - TestoFuel Blog<\/title>\n<meta name=\"description\" content=\"Gaining muscle isn&#039;t just working out and protein. There&#039;s a whole range of nutrition for muscle growth and fat loss. Brad tells you what you need here.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrition For Muscle Growth and Fat Loss - TestoFuel Blog\" \/>\n<meta property=\"og:description\" content=\"Gaining muscle isn&#039;t just working out and protein. There&#039;s a whole range of nutrition for muscle growth and fat loss. Brad tells you what you need here.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"TestoFuel Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/TestoFuel\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-14T07:00:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-03-09T12:33:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/nutrition-testofuel-feature.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"451\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Robert Parker\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@testofuel\" \/>\n<meta name=\"twitter:site\" content=\"@testofuel\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Robert Parker\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/\",\"url\":\"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/\",\"name\":\"Nutrition For Muscle Growth and Fat Loss - TestoFuel Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.testofuel.com\/tf\/#website\"},\"datePublished\":\"2016-03-14T07:00:21+00:00\",\"dateModified\":\"2016-03-09T12:33:38+00:00\",\"author\":{\"@id\":\"https:\/\/www.testofuel.com\/tf\/#\/schema\/person\/cc649b07243b606514f1171294c5336d\"},\"description\":\"Gaining muscle isn't just working out and protein. There's a whole range of nutrition for muscle growth and fat loss. Brad tells you what you need here.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.testofuel.com\/tf\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition For Muscle Growth and Fat Loss\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.testofuel.com\/tf\/#website\",\"url\":\"https:\/\/www.testofuel.com\/tf\/\",\"name\":\"TestoFuel Blog\",\"description\":\"Natural Testosterone Booster\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.testofuel.com\/tf\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.testofuel.com\/tf\/#\/schema\/person\/cc649b07243b606514f1171294c5336d\",\"name\":\"Robert Parker\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.testofuel.com\/tf\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/4b9b69c9fde7304b58b6d629da4b6d6d?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/4b9b69c9fde7304b58b6d629da4b6d6d?s=96&d=mm&r=g\",\"caption\":\"Robert Parker\"},\"url\":\"https:\/\/www.testofuel.com\/tf\/author\/rob-parker\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Nutrition For Muscle Growth and Fat Loss - TestoFuel Blog","description":"Gaining muscle isn't just working out and protein. There's a whole range of nutrition for muscle growth and fat loss. Brad tells you what you need here.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/","og_locale":"en_US","og_type":"article","og_title":"Nutrition For Muscle Growth and Fat Loss - TestoFuel Blog","og_description":"Gaining muscle isn't just working out and protein. There's a whole range of nutrition for muscle growth and fat loss. Brad tells you what you need here.","og_url":"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/","og_site_name":"TestoFuel Blog","article_publisher":"https:\/\/www.facebook.com\/TestoFuel\/","article_published_time":"2016-03-14T07:00:21+00:00","article_modified_time":"2016-03-09T12:33:38+00:00","og_image":[{"width":800,"height":451,"url":"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/03\/nutrition-testofuel-feature.jpg","type":"image\/jpeg"}],"author":"Robert Parker","twitter_card":"summary_large_image","twitter_creator":"@testofuel","twitter_site":"@testofuel","twitter_misc":{"Written by":"Robert Parker","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/","url":"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/","name":"Nutrition For Muscle Growth and Fat Loss - TestoFuel Blog","isPartOf":{"@id":"https:\/\/www.testofuel.com\/tf\/#website"},"datePublished":"2016-03-14T07:00:21+00:00","dateModified":"2016-03-09T12:33:38+00:00","author":{"@id":"https:\/\/www.testofuel.com\/tf\/#\/schema\/person\/cc649b07243b606514f1171294c5336d"},"description":"Gaining muscle isn't just working out and protein. There's a whole range of nutrition for muscle growth and fat loss. Brad tells you what you need here.","breadcrumb":{"@id":"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.testofuel.com\/tf\/nutrition-muscle-growth-fat-loss\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.testofuel.com\/tf\/"},{"@type":"ListItem","position":2,"name":"Nutrition For Muscle Growth and Fat Loss"}]},{"@type":"WebSite","@id":"https:\/\/www.testofuel.com\/tf\/#website","url":"https:\/\/www.testofuel.com\/tf\/","name":"TestoFuel Blog","description":"Natural Testosterone Booster","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.testofuel.com\/tf\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.testofuel.com\/tf\/#\/schema\/person\/cc649b07243b606514f1171294c5336d","name":"Robert Parker","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.testofuel.com\/tf\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/4b9b69c9fde7304b58b6d629da4b6d6d?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/4b9b69c9fde7304b58b6d629da4b6d6d?s=96&d=mm&r=g","caption":"Robert Parker"},"url":"https:\/\/www.testofuel.com\/tf\/author\/rob-parker\/"}]}},"_links":{"self":[{"href":"https:\/\/www.testofuel.com\/tf\/wp-json\/wp\/v2\/posts\/271"}],"collection":[{"href":"https:\/\/www.testofuel.com\/tf\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.testofuel.com\/tf\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.testofuel.com\/tf\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.testofuel.com\/tf\/wp-json\/wp\/v2\/comments?post=271"}],"version-history":[{"count":5,"href":"https:\/\/www.testofuel.com\/tf\/wp-json\/wp\/v2\/posts\/271\/revisions"}],"predecessor-version":[{"id":320,"href":"https:\/\/www.testofuel.com\/tf\/wp-json\/wp\/v2\/posts\/271\/revisions\/320"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.testofuel.com\/tf\/wp-json\/wp\/v2\/media\/280"}],"wp:attachment":[{"href":"https:\/\/www.testofuel.com\/tf\/wp-json\/wp\/v2\/media?parent=271"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.testofuel.com\/tf\/wp-json\/wp\/v2\/categories?post=271"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.testofuel.com\/tf\/wp-json\/wp\/v2\/tags?post=271"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}