Episode #215: How Fast Can You Lose Fat And Gain Muscle At The Same Time?

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Fat Loss, Podcast

Click here for the full written transcript of this podcast episode.

Oct 31, 2012 free podcast: How Fast Can You Lose Fat And Gain Muscle At The Same Time? Also: good nutrition for a morning workouts, what exercises are good for intervals, how to choose a sport GPS watch, the truth about green coffee beans, how to eat paleo for endurance, tips for your first Ironman, and low carb diet for IBS.

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As compiled and read by Brock, the Ben Greenfield Fitness Podcast “sidekick”.

Audio statement from Craig @ 00:12:48
After a lot of self-experimenting, he has sorted out his morning nutrition: he eats a banana and 5 MAP, does his workout, then fries some pemmican and eggs in coconut oil. He's middle aged, 145lbs, 5'11” and that works for him.

~ In my response to Craig's breakfast comment, I mention: Pemmican, Nutiva Coconut Oil, Master Amino Pattern, Low Carb Fueling Package.

Audio Question from 30secs @ 00:15:56
On last week's show Ben talked about 30 second bursts of exercise, with a 4 minute rest, done 5 times. What type of exercises would you recommend? Something that doesn't require equipment and can be done almost anywhere. Would Burpees work?

~ In my response, I mention the SetStarter and discount code “10percent”.

Audio Question from Dan @ 00:19:53
He is looking to get a GPS watch. What do you think is the best or best value watch (with HRM)? Does he need an altimeter?

~ In my response, I mention www.dcrainmaker.com.

I also mention this video on interval training with the Timex Run Trainer:

And this video on pace setting with the Timex Run Trainer:

And the best deal on heart rate monitors, from Heart Rate Monitors USA. My final recommendation to Dan is the Timex Ironman run trainer paired with TrainingPeaks.

Audio Question from Donna @ 00:24:47
She's heard lots of talk about the Green Coffee Bean being some sort of fat burner. Wants to know what your take is on that? She drinks regular coffee (espresso) but has never tried the green coffee.

~ In my response to Donna, I mention the new MPX100.

Audio Question from Jane @ 00:30:05
She is 45-years-old and has been following the Paleo eating plan for a couple months now. She would like to do a half marathon next year but has no idea how to go about that or how to change her eating to optimize for energy and endurance.

~ In my response to Jane, I mention www.lowcarbtriathlete.com

Audio Question from Keerthi @ 00:34:39
He's looking for ways he can add lean body mass without adding body fat percentage.  He needs recommendations on micro-nutrient ratio, timing, how many extra calories to eat in order to put on at least 10 lbs of lean body mass.

~ In my response to Keerthi, I mention this Get Fit Guy article.

Audio Question from Rob @ 00:42:19
He plans on training for his first Ironman. He's never done any endurance sport (longest run is 6 miles, swim 3 laps of an olympic pool, bike is 10 miles). He is pretty fit and in shape. Is 200lbs, 13% body fat. Plays basketball and does HIIT. He is a vegetarian. He is thinking of using the “Tri-Dominator” plan for his Ironman training. Do you think that is a good place to start for his first Ironman. He doesn't just want to race he wants to compete! Also, do you have any suggestions on where to get some affordable training gear?

~ In my response to Rob, I mention www.TriathlonDominator.com, the Bronze modules at www.rockstartriathlete.com and www.trishop.com (use 10% discount code BEN10).

Audio Question from Tony @ 00:48:26
He is a “lacto-ovo pescatarian” and has IBS. He is trying to go low carb but his dinners (which are out of his control – made by his wife) tend to be higher carb. Is he doing more damage than good having 2 of 3 meals low carb? Especially if he is doing higher fat in the first 2 meals. Due to his IBS he can't do coconut milk or eggs. He follows the “Low Carb for Triathlete” book. He tends to eat a lot of yogurt and almond butter for breakfast but that is getting old.

~ In my response I mention: the Specific Carbohydrate Diet, 2-4 scoops CapraColostrum per day, 4-6 drops oil of oregano per day, 1-3x/day, Hydrochloric acid – start at 1 and work up to 5-7x650mg/day (I recommend NOW Foods Betaine HCL). If H. Pylori, include 2-3 capsules mastic gum per day (I recommend Jarrow Formulas Mastic Gum). 1-2 servings of Bitters per day (I recommend Floradix Herbal Bitters). If urinary tract infection, try D-Mannose – 2-3g/day (I recommend NOW Foods D-Mannose). If you need to eat a meal that is “toxic”, like farm-raised meat, fish, etc. eat activated charcoal immediately prior. Also www.thedietdominator.com and my pesca-ovo vegetarian plan on TrainingPeaks.

Testimonial from Jim @ 01:00:41

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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15 thoughts on “Episode #215: How Fast Can You Lose Fat And Gain Muscle At The Same Time?

  1. Normally I don’t read article on blogs, but I would like to say that this write-up very forced me to try and do it! Your writing style has been surprised me. Thank you, very nice post.

  2. Tony says:

    Sorry Ben and Brock for the late thank you, just wanted to thank you both for answering my audio question so quickly and for the content of the answer. Just the recommendation on activated charcoal alone has made a huge difference, as well as the rest of the info. Many thanks.

  3. Kathy says:

    Hey, Ben, you talked a bit about bone broth and bone marrow. I do love roasted bone marrow. It's SO rich, I was wondering what the nutritional content is – I had a hard time finding good info on that. Is it mostly fat and some protein? And what about beef tendon? I love asian soups with tendon. Again, it's very rich tasting. Is it high in fat?


  4. Rick says:

    Hey Brock, you were looking for Pemmican in Canada. Have you tried the Buffalo and Saskatoon berry pemmican available at MEC?

    1. brockarm says:

      Crap! On closer inspection (and consultation with Ben) the "Manitou Co Bison Pemmican" they sell at MEC has too much sugar and too many fillers. Ingredients: Bison, saskatoon berries, water, dextrose, brown sugar, sea salt, sodium phosphate, black pepper, garlic powder, sodium erythorbate, sodium nitrate, smoke.

    2. Brock Armstrong says:

      MEC! Of course. Why didn't I think of that? You're a genius, Rick. Thanks!

  5. Simon says:

    Just a thought about 30 second bursts of exercise, with a 4 minute rest, done 5 times. Would 30 secs of push-ups or burpees, with the use of a boxers skipping rope, skipping at med pace for 4 mins between for 5 sets work?

    1. Yes, that would work well, but it is kind of tough to stay very “aerobic” with skipping rope unless you're pretty efficient at it!

  6. Carlos says:

    An alternative to Setstarter is Seconds App for iPhone.

    It lets you create sessions that are not just one repeated interval. You can make fully custom intervals, say 30 seconds, then 45, then 30, then 15, etc., etc. I use it for weight training to time my rest periods as well and I do not have to watch the clock or click a timer every set.

  7. Cole Vance says:

    The picture on the left is disgusting btw. A good mental image to have while passing the bakery section of the local grocery store. Good stuff as usual Ben!!

  8. jeff Hoening says:

    Great show, guys. Thanks for the quick tempo and well-paced show. Audio sounds better than ever.

  9. Keerthi says:

    Hey guys thanks for the link on how to lose fat and gain muscle a the same time. I did lose 12+lbs this year while gaining muscle but I'm just stuck there. Ben got it right, I don't really care much about my strength or power or anything to do with performance although my trainer really insists on it. I just want to be reasonably fit, healthy and most of all look good :) 10lbs was just an arbitrary number so I could get an idea on what to expect. I'm 5'9 and 162lbs and want to be at 170+lbs and around 10-12%body fat.

    1. Awesome. Thanks for clarifying Keerthi, and keep up the great work! You can do this!

    2. brockarm says:

      Glad to hear that 10lbs is arbitrary. I work primarily with runners and triathletes, where pretty much everything we do is speed/strength oriented. Aesthetics are a welcome side effect :)

      1. Keerthi says:

        Brock, I do love the feeling when I'm under the barbell and do a nice 225lb dead lift or heavy weight squats etc. I'm always looking to push those numbers every week but in the end they don't matter much to me. Its just an added bonus. We are quite opposite but I still love the show :)

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