180 Muscle Weight Gain Method

The 180 Rapid Muscle HG Diet
Gain 5-7 Pounds of Muscle in

The First 7 Days & Continue
Every Week
The #1 Problem You're Making To Not Reaching Your Muscle Building
Potential!
FREE REPORT
By Tim Ernst
of www.TurnAroundFitness.com
Copyright@2015 TURNAROUNDFITNESS. All Rights Reserved.
www.TURNAROUNDFITNESS.COM
H.G. Stands For High Glycemic

The First Diet in History That Allows You To Build
Lean Muscle and Drop Pounds Of Belly Fat By
Enjoying Your Favorite Guilty Pleasure Foods
Hello. I want to welcome you to the 180 Muscle HG Diet For Muscle Gain.
In this free report Im going to give you a formula that will allow you to eat
your favorite foods while building muscle faster than you thought
possible.
If youve never heard or seen 180 Muscle, right now you can try week 1
for FREE at this link here=>http://180muscle.com
But first, I want to breakdown the building blocks to help you get into your
best shape by showing you the proper macronutrients your body needs.
This section is vital towards your success, so read it throughly.

First lets talk about the building blocks to building muscle and losing fat.
PROTEIN
Protein is a complex chemical structure of carbon, nitrogen, hydrogen and
oxygen. Proteins function involves more than muscle tissue repair. There
is a whole list of other important functions like:
1. Regulation of blood clotting.

2. The transport of nutrients to and from cells.
3. Digestion.
4. Regulating hormone secretion.
5. Repair of red blood cells.
The list goes on.
There is a BIG misunderstanding as to how much protein your body needs
to build muscle. Weve all heard about eating 1-1.5 grams of protein for
every pound of bodyweight. The question I have is how much of that protein
gets absorbed into the muscle and how much do you need to build muscle?
Once again it all depends on what your goals are.
Lets take 3 examples:


1. If you are overweight you wont need 1 gram for every pound of
bodyweight. In fact its not total weight at all, its lean body mass. For
instance, if a 225lb man wants to reduce his bodyweight to 180lbs through
proper training and nutrition, he would consume a base of 180g of protein
per day. Also, did you know that eating too much protein can raise insulin
levels? SPIKING levels of insulin too high at the wrong times can lead to
FAT STORAGE in the cells.
2. If you need to gain weight the rules are completely different. You may
need to eat more protein but theres no proof how much of it gets
absorbed into the muscle. A person who is underweight has to rely on
other sources of nutrition like carbohydrates and fats.
3. For sedentary people the RDA (recommended daily allowance) is 0.36
grams per kilogram of lean bodyweight in protein is lost per day but
recently that was bumped up to 0.45 grams and again to 0.75 grams.
Why?
Studies using nitrogen have been conducted to determine how much
protein is used and absorbed.
Scientists saw the differences in
comparison to see if a positive or negative balance had been occurring.
Basically they observed the comparison of nitrogen excretion and
ingestion. Some individuals showed more, some less, so as a safety
margin the RDA was bumped up, just in case.
4. What if you do intense exercise? Well if you are a bodybuilder or have
intense workout sessions, you may need a little more. You dont have to,
but consuming a little more than the average person will result in an
increase of lean body mass.
Fats
The body needs dietary fat to survive. Fats have about two to three times the
amount of energy per gram. Recently weve seen diets use fat as an
alternative to carbohydrates for FUELING the body. It makes sense. Rather
than using carbs for energy to fuel your workouts you would be using your
own fat stores for energy.
Saturated Fat
Saturated fat is primarily found in animal products like MEAT, CHEESE and
BUTTER. These are not the best fats to include in your diet, but there are a
fewer health consequences when you take carbohydrates out of the
equation. Its ok to eat saturated fats in moderation when you restrict carbs.
Monounsaturated
Monounsaturated are your oils such as ALMOND, OLIVE, CANOLA etc. Its a
great source of oil for cooking due to its stability at high temperatures. It
also has some benefits to aiding in WEIGHT LOSS. Once again, the benefits
come in moderation. Too much on a carbohydrate diet will fill up your fat
cells pretty quickly.

Polyunsaturated
These are the best fasts to put in your diet. Polyunsaturated fats are mostly
found in grass fed BEEF, EGGS, some FISH plant oils such as FLAX, ALMOND
and CANOLA. Its not a good idea to use these for cooking like flax seed
because HIGH-TEMPERATURES lead to other types of fat. Polyunsaturated
fats are comprised of omega 3s and omega 6s. Today most people probably
get omega 6s but not enough of omega 3s. Make sure to SUPPLEMENT with
omega 3s as much as possible.
Trans-Fats
Not all trans fats are bad.
Some good trans fats can be found in
SUNFLOWER SEED OIL and BEEF. The problem is that a lot of your BAKERY
ITEMS at your local supermarket contain artificial trans fat, mainly made up
of margarines. There are so many bakery items with the label of 0 TRANS
FAT, but do you know that the FDA only requires a certain amount to be
placed on the package?
Just be careful.
Carbohydrates.
Carbohydrates can be a Double Edged Sword. They can be your best
friend or your worst enemy. Weve been told that there are good carbs and
bad carbs, high glycemic and low glycemic, complex and simple.
Which one is optimal muscle growth?
To keep it simple, there are 2 types of carbs that the majority of the
population know:
a. Simple carbs or high glycemic. These carbs are fast acting such as:
White Rice
White Potato
Pastas
Breads
Fruits
Cereals
b. Complex carbs or low glycemic. These carbs are slow digesting like:
Sweet Potato
Brown Rice
Oatmeal
Grains
Which ones are better?

Ill talk about that in a minute, but first lets take all of these nutritional
points that make up your diet listed here and lets combine them together
to formulate a fat burning/muscle building plan, shall we.
Timing of Carbohydrates.
When youre asleep your body naturally starts to burn fat while youre in a
fasted state. When you awake in the morning, your cortisol levels are high.
If you ingest carbs at this time, insulin begins to elevate as well making for
a bad combination.
Skipping breakfast or having a high fat breakfast prolongs the natural fat
burning (fasted) state. Eating a high fat diet will keep insulin levels low
while cortisol levels begin to taper off as the day goes on.
The Muscle Building Formula

Here is a formula that you can use that is guaranteed to help you gain
weight and build muscle with minimal fat.
Here is a breakdown of your macros to start off. Realistically you will want
to progress every week but for the purpose of this answer, this is a good
starting point.
I typically coach clients for 12 weeks to help them reach their desired goal.
It's very important to hit this goal everyday. You can choose to eat 3 large
meals or 5 smaller ones just as long as you hit your macros, that's all that
matters.
IMPORTANT: The best times to workout is between 2-6 p.m. Mornings for
some reason dont work as well because the body has been in a sleep state
and body temperature is lower (Circadian Rhythms) and it needs time to
move around and get the joints/muscles moving before lifting.
Here is a breakdown of the meals

Morning - Protein/Fats
Lunch time - Protein/Carbs
Post Workout - Protein/Carbs (Big Meal)
Second Post Meal - Protein/Carbs
Before Bed - Protein Fat
Try to get as close to this as possible
Total calories for the first week will be your body-weight x 19=?
Example: If you are 150 pounds that would equal 2850, roughly depending
on your height and age.
Youll consume 45% of carbs, 25% protein and 30% fat.
Protein will always be 1 gram per pound of body-weight a day no matter
what body part you train.
What Kind Of Protein?

Chicken
Steak
Eggs
Greek Yogurt
Turkey (ground or patties)
Bison
Fish
Etc.
Carbohydrates?
When it comes to carbs they will be different depending on weather you
train upper or lower body.
Carb Sources? (Very Important to Weight Gain)
White Rice
Potatoes (White, Red, Sweet Potato)
Pasta
Oats
When you train upper body you'll consume your body weight x 2 on carbs
in grams.
When you train lower body youll consume your body weight x 3 on carbs in
grams.
For example: If you weighed 200lbs you'll take that and multiply by 2
(upper body workout days) which equals 400 grams of carbs.
On Lower body workout days you take your body weight (200lbs) and
multiply by 3 which equals 600 grams of carbs
Fats?
MCT oil or coconut oil
Mixed Nuts
Nut Butters (peanut or almond butter
Grass Fed Butters when cooking
Olive Oils when cooking
Avocado
Red Meats (Eat in morning or Night)
NOTE: I use My Fitness Pal on my iPhone to track

calories and macros. Works great!
Supplements Youll Need:

1. Your Intra workout drink should consist of 10 grams of BCAAs and 5
grams of creatine. This will help aid in muscle recovery and soreness.
After your workout consume another 10 grams of BCAAs.
2. Protein Powder for Shake mixed with 5 grams of Leucine. (Consume 1
hour after training)
3. An hour after your protein shake will be your first post meal consisting
of protein and 30 grams of carbs only. Not fat.
4. In the morning and evening consume fish oils.
I know this may be difficult and a pain at times but, youll get used to it real
quick.
If you want 4 scientific studies that support this answer I gave you and see
my own transformation pics, you can read more here=>http://
turnaroundfitness.com/eat-carbs-before-bed-to-burn-more-belly-fatwhile-building-lean-muscle/
How Was My Success?

In 12 short weeks I was able to build lean muscle. Ive never felt better
than being able to enjoy my favorite foods while still being able to build the
kind of body I always wanted.

To tie all this in youll need a good training program with this kind of diet.
One of the training programs Ive had great success is my 180 Muscle
Transformation Program. The 180 Muscle Method is a flexible diet and
workout plan to lose 10-20-30 pounds of belly fat while building muscle
simultaneously in just 12 weeks.
Right now you get week 1 of 180 Muscle for FREE!
You might be wondering the significance of the number 180?
The number 180 is the most important number in this program because it is
the number that has the most scientific significance in 180 Muscle.
The term One Eighty literally means, Opposite Direction. The entire 180
Muscle method program is a complete 12 week workout program where you
train antagonist/agonist muscle groups or (opposing muscle groups).
One Eighty is representative of the number of minutes in the program (180
minutes a week), the amount of reps (90 reps antagonist/90 reps agonist).
The number 180 was chosen because of the fact that it is the MOST optimal
number for many of these variables when it comes to unleashing your
bodys own anabolic hormones for maximum muscle growth naturally!
As will be explained in the program, 180 minutes a week has been proven to
be the most optimal amount of time you need a week to notice any amount
of muscle gains.
One eighty represents working in opposing muscle groups that builds BOTH
size and strength all in the same workout.
One Eighty is the ideal amount of reps needed to not only build size but, to
burn stubborn fat all over your body.
Conclusion
In conclusion to my 180 Muscle HG diet and 180 Muscle training program
you have a recipe for success. Building your desired physique takes
experimentation and time. Everyones body responds differently to
different forms of stimuli, whether it be training or diet. I will be brave
enough to say that these results are typical if you follow the plan! You just
have to put in the work, be patient and persist.
The 180 HG diet with the 180 Muscle Method were so powerful they
changed my physique dramatically in a short period of time which landed
me a spot on the first ever Delmonte Pro Team!
Tim Ernst-Delmonte Pro Team

Founder of
TurnAroundFitness.com

Tim is the founder of TurnAroundFitness.com and 180Muscle.com. He is
dedicated to helping Men and Women build max lean muscle while eating their
favorite foods they've been told to avoid.
Udemy Elite Instructor
-9 highly rated, premium courses in full HD
-Over 10,000 happy and successful students enrolled, and growing
-94 positive reviews, and growing
-New content added every week
-Content creation based on student need (*send me a message or post to the
discussion section in any of my courses and I will create new content to help
you toward your goal)
Follow Tim On:
Facebook link-http://facebook.com/TurnAroundFitness
Twitter Link- http://twitter.com/TimErnstFitness
Google Plus Link-http://plus.google.com/+TimErnstTurnAroundFitness
YouTube Link- http://www.youtube.com/TimErnstFitness

180 Muscle Weight Gain Method

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180 Muscle Weight Gain Method

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The 180 Rapid Muscle HG Diet

Gain 5-7 Pounds of Muscle in

The 180 Rapid Muscle HG Diet

H.G. Stands For High Glycemic

The 180 Rapid Muscle HG Diet

1. Regulation of blood clotting.

Lets take 3 examples:

The 180 Rapid Muscle HG Diet

The 180 Rapid Muscle HG Diet

The 180 Rapid Muscle HG Diet

The 180 Rapid Muscle HG Diet

Which ones are better?

The 180 Rapid Muscle HG Diet

The 180 Rapid Muscle HG Diet

The Muscle Building Formula

The 180 Rapid Muscle HG Diet

Here is a breakdown of the meals

The 180 Rapid Muscle HG Diet

What Kind Of Protein?

The 180 Rapid Muscle HG Diet

NOTE: I use My Fitness Pal on my iPhone to track

The 180 Rapid Muscle HG Diet

Supplements Youll Need:

How Was My Success?

The 180 Rapid Muscle HG Diet

The 180 Rapid Muscle HG Diet

The 180 Rapid Muscle HG Diet

The 180 Rapid Muscle HG Diet

Tim Ernst-Delmonte Pro Team

The 180 Rapid Muscle HG Diet

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