When And How To Melt The Fat Currently Hiding Your Abs

When And How To Melt The Fat Currently Hiding Your Abs

Here’s a recent question from a subscriber:

“Since I started concentrating on the squat, deadlift and bench press, I gained an average of 0.8 pound per week.   The problem is that with such gains, I have put on some fat. It does not bother me yet since my abs are still visible. I just have some new love handles.  What should I do when I want to get rid of the fat without sacrificing muscle? Also, how many grams of fat should I include in my daily intake when training to lose fat?”


ANSWER: Always remember, to lose fat… you must burn off more calories than you consume each day.

To gain muscle…you must consume more calories than you burn each day (as long as you’re working your muscles such that the extra calories are used to create lean mass, not store as fat).

So if you want to gain some good muscle, you are ultimatly going to gain a small bit of fat along with it.

As a matter of fact, if you don’t go about a mass gain diet the right way, you could gain more than a small bit of fat.

Most people should stay on a mass diet for about 8 to 12 weeks because after that (for most people) body fat levels start accelerating upward because of prolonged high insulin levels…and muscle gains slow considerably.

(more about high insulin levels and insulin sensitivity later)

Meals should be spaced out to one every two to three hours, and should be packed with protein and carbs (the right carbs) with a moderate amount of fat.

They don’t have to be huge meals, just make sure your protein intake is almost 2 grams per pound of bodyweight per day and that you’re consuming enough calories.

Make sure to stay away from candy and junk food.  Fast food and candy are loaded with added preservatives and sugars that won’t do a thing except make you fat.

Don’t worry about fat content too much.  As long as it’s in a well balanced meal it’s usually fine.

Perform little to no aerobic exercise when you’re trying to make mass gains because you’ll just be going around in circles and you’ll never get anywhere.

(HIIT [high intensity interval training] is ok once or twice a week for no more than 20 minutes, but no more than that)

After you’ve made sufficient muscle gains and your bodyfat starts to rise then you should go on a fat loss diet.

The timing of your meals is the same as before… every two to three hours, but they should be considerably smaller meals. Your meals should include more protein and very low carbohydrates. You should lower your carb intake slowly or it may cause you to feel sluggish and low on energy.

Your meals should contain a moderate amount of fat so your body can switch to burning fat for energy since you’re lowering your intake of carbs.

Be ready to become a bit weaker when you diet. You probably won’t gain muscle or strength while on a calorie restricted diet, so don’t worry about it.

Perform some type of cardiovascular training (I recommend HIIT) for about thirty minutes three times per week.

Supplement your diet with the BCAA’s (branch chain amino acids) and the amino acid L-glutamine before and after workouts. While dieting, these amino acids help you keep a lot more of the muscle you gained on your mass cycle. I suggest Nitrobol for this.

Whether on a mass gaining cycle or fat loss cycle, get plenty of sleep every night, stay away from sugar, and drink plenty of water throughout the day (shoot for at least a gallon).

Give it a shot and see what happens.

Train Hard,


Leave A Reply (15 comments so far)

  1. Dennis Mazurk
    6 years ago

    Fo bulking you recomend 2 grms of proteins per pound of body weight. You give no protein guidline for cutting. If I consume 2 grms of protein per pound of body weight during cutting, it would represent over 75% of my daily calorie intake. Any comments?

    • Rick Gray
      6 years ago

      Hi Dennis, great question. How much do you weigh now, what's your current body fat, and what are you trying to get to? I would say 75% of calories going to protein is a bit high…I find something in the range of 60-65% is probably more realistic when in a cutting phase. The general rule of thumb is between 1.5 to 1 and 2 to 1 protein to carb ratio when trying to lose body fat (adjust actual amounts accordingly based on required total caloric intake for your weight/fat goal). When bulking, it's closer to 1 to 1. So when cutting, 60-65% of calories coming from protein, 10% from fat, and 25-30% from carbs. Obviously you're not going to stay on this diet for a long time, and it'd designed to bring down body fat quickly if you're engaged in the type of routine I mentioned in this post. The fats should be as healthy as possible (in the meat you're eating, almonds, omegas, etc) and the carbs as clean as possible. After 4 to 6 weeks you should see some pretty serious results. Now these ratios are a bit more extreme than some of the stuff you'll read, but if you're looking for the fat to come off quickly, this will do it.

      After keeping this ratio for 4 to 6 weeks, I recommend bringing it back up to a more normal 40/40/20 range, or 45/35/20 range or you'll start to see some mass losses that are inevitable without the fuel/glycogen from the carbs.

      And when in the cutting phase, the carbs should be used strategically (as they really should be at all times) immediately post workout and then later in the afternoon/evening – this gets the muscles refueled and ready for the next day/workout without really giving them a chance to store anything as fat.

      Hope this helps – if not, let me know and I'll see if I can clarify. Thanks!

  2. charles chester
    6 years ago

    Rick , iam on a low calorie diet and have lost forty pounds my weight before diet was 270lbs iam 49 yrs. Old and want to gain muscle mass bulking up seems hard for me can you help with your ideals on what i should? Charles in Louisiana.

    • Rick Gray
      6 years ago

      Hi Charles. First off, congrats on losing the 40 lbs…that's no small feat. As far as adding muscle mass, the main exercises I recommend for that are in the article titled "7 Exercises For Maximum Muscle Growth". But outside of that, answering your question requires knowing a little more about you – like how tall are you, what was your low calorie diet like before, what/how are you eating now, how much lifting experience do you have, etc. Get back to me with some of that info and we'll see what we can do. Thanks!

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    2 years ago

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    2 years ago

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    2 years ago

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    2 years ago

    Hey Rick, thanks for the suggestions. Melting fat hiding inside the body is a tough job. I'm interested in following your suggestions to reduce my body fatness.

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    2 years ago

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