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Eat To Burn: Fat And Calorie Loading To Torch Body Fat

Fat loading to lean out sounds contradictory, but it may not be. Learn how I consumed 6,400 calories in a day—en route to getting ripped.

When it comes to weight-loss tips, conventional wisdom almost always boils down to "calories in, calories out." That mindset might be popular, but it doesn't always work, and it's definitely not the only answer. I know this because I've been the guinea pig for multiple diet protocols. One of the most successful "diets" I've been on called for more than 6,000 calories. This physiological science experiment showed me that losing body fat can occur because of hormonal reactions to food.

I began this experiment after 12 weeks of dieting for a competition. After dieting hard for so long, I take a night to celebrate. That celebration always includes copious amounts of food—I eat whatever I want! The result of this mega-meal is always a ridiculous hormone response that leaves me in crazy growth mode.

I wanted to see if I could achieve this reaction on a weekly basis so I dug into The Anabolic Solution for Power Lifters by Dr. Mauro Di Pasquale. I've always loved the ideas behind the anabolic diet. I like keeping my fats high and my carbs low during the week; I then throw in some extra carbs on the weekends.

The Skinny on Fat Loading ///

I'm sensitive to carbohydrates. In order to get my body fat low enough for competition, I have to go with a low amount of carbs for a long time. Carb cycling doesn't work for me.

So, I took some ideas from Dr. Di Pasquale's book and teamed up with my mentor Dr. Eric Serrano to come up with a crazy idea: fat loading. It may sound strange, but just bear with me for a moment. Instead of cycling carbs, I increased my fat intake every third day.

Here's what it looked like:

Low-Fat Day:

  • Meal 1: 5 eggs (4 whites, 1 whole)
  • Meal 2: 5 eggs (4 whites, 1 whole)
  • Meal 3: 6-8 ounces of grilled fish and green vegetables
  • Meal 4: 2 scoops of whey protein (less than 10 carbs)
  • Meal 5: 6-8 ounces of fish and green vegetables

Fat Load Day:

  • Meal 1: 5 whole eggs with 1/4 cup shredded cheese
  • Meal 2: 4 ounces almonds or cashews
  • Meal 3: 12 ounces beef
  • Meal 4: 4 ounces almonds or cashews or mix
  • Meal 5: 6 ounces beef, 3 eggs with 1/4-cup cheese
  • Meal 6: 2 scoops whey

Those fat-load days were always amazing. My body responded even better than I thought it would. I got incredibly dry and insanely vascular. I could definitely feel a bump in my testosterone, helped in part by adding 6-10 grams of BCAAs every meal.

An Anabolic Spike ///

After sticking with this plan for a few weeks, I woke up one day at 176 pounds. I was lean and looking pretty legit. But I was hungry as hell and I needed something more than just my fat-loading day. So I called Dr. Serrano and asked him what would happen if I ate as much fat as possible.

"Do it and see what happens," he said.

Actually, it was a bit more complicated than that. He said if my calories were high enough, they would make an anabolic environment. My interest was immediately piqued. I went for it.

Keep in mind that I was already lean. My body was primed for something extreme. And, yes, this was extreme, but it was time to see what I could do.

I ate 6,400 calories that day:

  • Meal 1: 12 whole eggs, 1 cup cheese (1,390 calories)
  • Meal 2: 1 whole can of unsalted cashews (1,380 calories)
  • Meal 3: 12 ounces beef plus cheese cubes (900 calories)
  • Meal 4: 1 can cashews unsalted (1,380 calories)
  • Meal 5: 12 whole eggs, 1 cup cheese (1,390 calories)

TOTAL: 6,440 calories

I went to train during that day looking unbelievable. People were coming up to me left and right, asking me what I was eating. My pump was out of this world during the entire workout and despite the mass surplus in calories, I stayed vascular and dry.

I woke up the next day and stepped on the scale. It read 172. I was harder, leaner, and down four pounds after eating 6,400 calories the day before. What in the world was going on?

To put it simply, I took advantage of my hormonal reaction to nutrient timing. My body was craving food and I supplied it with massive calories. In turn, my body rewarded me with some incredible results. As a natural guy, I've always looked to challenge my body to elicit a drug-free anabolic reaction. These extra calories provided it. This isn't the meal plan for a day-to-day diet, but if you use it correctly, an incredible anabolic reaction and weight loss could be in the cards.

That is your 6,400-calorie answer.


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About The Author

Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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sxyfitmomwife

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sxyfitmomwife

wow!

Feb 28, 2013 5:59pm | report
uriahsboy

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uriahsboy

Damnmmmm I need to STEP UP MY GAME!

Feb 28, 2013 6:11pm | report
sbrooke

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sbrooke

Wow dude! That is great. Don't have my body dialed in that tight yet but it is good to hear. Makes sense too.

I noted that your fats were pretty clean. No greasy burger huh?

Feb 28, 2013 7:06pm | report
1muscle0

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1muscle0

Great post by Cory as always!

Feb 28, 2013 7:56pm | report
OoChadwickoO

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OoChadwickoO

You cut out all your carbs and wonder what happened? You lost water weight.... ad it was only 1 day...

Feb 28, 2013 8:15pm | report
hawkfootball767

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hawkfootball767

i was on a low carb diet for 2 months straight , hit a plateau and then one day ate like 6k cals weighed 8lbs more that night at gym next day i was 3lbs lower than the 6k day so i would not discount it that easily

lost 70 lbs of bodyfat in the last year and a half

Mar 3, 2013 12:46am | report
20fourseven

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20fourseven

A person needs at least minimum of 3 days to go into keto producing phrase.

Mar 6, 2013 4:32pm | report
isaac00705

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isaac00705

Pretty crazy trick might have to start doing this next week

Feb 28, 2013 8:46pm | report
Curacaoz28

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Curacaoz28

24 eggs in one day.......

Feb 28, 2013 8:48pm | report
  • Body Stats
  • ht: 14'7"
  • wt: 175.49 lbs
  • bf: 12.0%
sushi86

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sushi86

Nice, good information, keep it coming.

Article Rated:
Feb 28, 2013 10:21pm | report
AussieJuNior

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AussieJuNior

I would think a majority of the fact would be down to the fact that you significantly reduced your carbohydrate intake to basically zero, thus causing a reduction in water weight and thus resulting in the shredded, dry, lean effect it has had on your body. The 126g of carbs in the cashews you consumed may have had a similar effect to that of a carb load which is what resulted in such a vascular/full effect.
Either way, if it works it is still a good concept to adopt.

Feb 28, 2013 10:48pm | report
  • Body Stats
  • ht: 17'6"
  • wt: 210.54 lbs
  • bf: 15.0%
20fourseven

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20fourseven

Im giving this a try but instead of cashew, I will be going for macadamia nuts.

Feb 28, 2013 10:55pm | report
fitfoodie1988

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fitfoodie1988

I'd love to know how it works out for you!

Mar 6, 2013 8:49am | report
Mtrebs

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Mtrebs

im shocked he could eat 1 cup of cheese in one sitting!

Feb 28, 2013 11:03pm | report
jtortorich

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jtortorich

interesting, im not even close to lean enough to try something like this nor am I willing to cut carbs like that at the moment but its a pretty cool concept. I might give it a shot in the future.

Mar 1, 2013 12:33am | report
HaVoC888

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HaVoC888

that's insane, I have never in my life consumed so many calories in one day, I am keen to try anything once, will give it a shot sometime, thanks

Mar 1, 2013 2:21am | report
vsniperviperv

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vsniperviperv

Looks good in theory, but what about the people who cant afford to eat like Michael Phelps over here? Cashews are friggin $15 a can, $4 a dozen eggs plus beef etc etc. That's like over $40 a day. Im no friggin genius but I feel like that will add up fast! Plus all the supplements you choose to take....$$$$$ Can we find a way to make a cheaper budget work? Maybe buy Chicken breasts in bulk and so on?

Mar 1, 2013 3:09am | report
jpstanton

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jpstanton

Where do you live that those items are that expensive? Or maybe you just need to stop shopping at Whole Foods. You can get 36 eggs at Costco for around $4 and beef (eye or round roast) is around $3 per lb.

Mar 1, 2013 10:08am | report
vsniperviperv

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vsniperviperv

Canada. Just like our gas costs more and we have way less selection of everything. We get dumped on. Costco is a good idea though thank you.

Mar 1, 2013 10:33am | report
jpstanton

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jpstanton

That sucks, didn't realize stuff was so much more expensive up there.

Mar 1, 2013 10:51am | report
Indiogkatty

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Indiogkatty

Supplements are not a must, they don't do miracles as advertised or as people assume. Adding extra fat in form of CLA and fish oil along with BCAA won't make a huge difference. Cheap and "good fat" that you can add to your diet if you are on a budget would be olive oil, sesame and coconut oil, they are calorie dense and beef can always be substituted for any other meat or fish. Instead of nuts you can try almond milk, or something similar, again only if you want. variety... he just give and example of high fat low carb diet, you can mix and match as you want and fit your budget, as long as you get the idea of macros you should be good. Hope it helps :)

Mar 1, 2013 1:56pm | report
Shifisu

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Shifisu

ehm...

"This isn't the meal plan for a day-to-day diet"

He did this for one day.

Mar 6, 2013 5:29am | report
cdinico1

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cdinico1

This is a terrible idea. #1) The high fat days would have an incredible amount of sodium, which is much more likely to cause the vascularity and dryness he describes. #2) The diet he lists includes no carb dominant foods; losing 4 lbs after a carb free day is not a revelation, its the expectation. #3) At 172 lbs he far from being an ideal subject for a bodybuilding experiment, those of us carrying significantly more mass could not expect similar results.

Mar 1, 2013 5:52am | report
jpstanton

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jpstanton

wouldn't sodium cause water retention and not dryness?

Mar 1, 2013 10:09am | report
fitfoodie1988

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fitfoodie1988

I would think that the no carbs would actually increase the water loss and the effects would be more drastic, not less.

Mar 6, 2013 8:51am | report
Showing 1 - 25 of 88 Comments

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