Anthony Mychal - The Chaos Bulk Part 2 Partitioning And Fat Loss

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Copyright © 2013 by Anthony Mychal
And now it’s time for the part where I cover my legal behind:
All rights reserved. No part of this work may be reproduced or transmitted in any form or
by any means, electronic or mechanical, including photocopying, recording, or by any
information storage or retrieval system, without the prior written permission of Anthony
Mychal.
And let’s get serious: this book is not a substitute for medical or professional health and/or
fitness advice. Please consult a qualified health professional prior to engaging in any
exercise. The content here is intended for informational and entertainment purposes only.
Talk to the old health care professionals that can better direct the application of the
materials to your specific circumstances. Never disregard their expertise regardless of
what you read in this text or through my website. The author, any contributors, publisher
and copyright holder(s) are not responsible for intestinal spillage, vomiting, asthma,
banana crusades, adventures in sadomasochism, or any other adverse effects associated
with any use of this work.
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ou’re in. The Chaos Bulk sounds wonderful. But there’s a
problem. You aren’t quite at your solid base. Don’t worry. I got
you covered.
You probably fall under one of two camps:
 People close enough to their solid base to go for a
recomposition—that is, losing fat and gaining muscle
simultaneously. (These people should be around 13-15% body
fat.)
 People far away from their solid base that should be more
focused on losing fat while retaining their muscle.
The most difficult operation in athletic physical fitness is losing
fat while simultaneously gaining muscle—commonly known as a
recomposition. Usually only rank beginners are capable of such a feat.
But the only difference between hardcore fat loss and
recomposition is that hardcore fat loss seekers should err on the side
of “less” more frequently.
Is a recomposition possible? Yeah. Is it difficult? Hell yeah. That’s
why I recommend getting to your solid base as fast as possible and
then running a long-term clean bulk like the Chaos Bulk.
(Note: recompositions take a lot of time, which is why people don’t
like them. When it comes to the body, and when aesthetic results are
wanted, people usually want results fast. The recomposition is slower
than the clean bulk...)
Y
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Recomposition makes heads spin and is too fine of a line to walk
unless closely supervised. Here’s why:
1. Providing the body with enough nutrients is tough when you’re
fearful of getting fat. Under eating becomes the norm. You won’t
add much muscle when you’re under eating day in and day out.
2. Not enough time is given to gauge progress. Adding muscle at a
clip of one pound per month (as per Martin Berkhan’s
recommendation) means that visible progress takes a while.
3. Nutrition plans are kept stagnant instead of chaotic.
4. Doing a bunch of extra work to stave off fat gain is all too
common. Training becomes less about muscle building and more
about calorie burning.
Nevertheless, if you’re intrigued by the line, there are some tips
for you weaved within the subsections below.
If you’re overly fat or incredibly undermuscled, the values thrown out
thus far may be unrealistic and need adjusted. For instance, I
recommend eating anywhere from 1 to 1.5 grams of protein per pound
of body weight. If you’re 300+ pounds, 400 grams of protein is
farfetched. 200ish will suffice because, ideally, these recommendations
would be based off of lean body mass.
Lean body mass subtracts body fat mass from total mass. And in
the case of our 300+ pounder, they likely only have around 200 pounds
of lean body mass which makes 200 grams of protein a more realistic
and effective number.
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As for why all calculations don’t involve lean body mass: few
people correctly measure their body fat. Just know that there’s some
wiggle room there.
If your goal is fat loss:
 Eat at maintenance on one of your training days and at a surplus
on another.
 Be conservative with exclusive foods on their respective days.
 Get a little bit of carbohydrate exclusives post workout. The
phrase, “Earn your carbohydrates,” is fitting in this situation.
 Get a little bit of good fats on your rest days. (Eggs, red meat, fish,
avocado, coconut.) Stick mainly to neutral foods.
 Lower your calories on rest days. Consider long fasting once or
twice per week.
If your goal is recomposition:
 Eat at a surplus on two or three of your heaviest training days.
 The other days you train, stay at maintenance.
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Logging (+) and (o) is important for fat loss. It assures your body that
enough nutrients are available to sustain muscle mass. Just how
many (o) or (+) you need depends on your current situation, and how
much weight you need to lose.
 Drastic weight loss will benefit most from five or six (-) days.
 Mediocre weight loss will benefit from four (-) days.
 Minor weight loss can log as many as three (-) days.
The heaviest one or two training sessions every week should log a
(o), if not a minor (+). The higher calorie pulses “hint” to the body that
there are nutrients available if needed. This helps retain muscle mass.
The more muscle you have, the more you want to send these pulses as
long as they don’t interfere with fat loss.
Having more than two or three “heavy” training sessions per
week is problematic on a fat loss template because the necessity of
logging a (o) or (+) interferes with fat loss. Logging a (-) on a heavy
training day that’s designed to get strong and build muscle is a
contradiction. So if you’re in it to lose, save two or three days in the
weight room to do damage. Correspond them with the (o) and
occasional (+) day. Make the other days centralized around strength
retention and fat loss oriented training.
To help with satiety, protein can be increased to 1.5 grams per 1
pound of body weight. Be sure to eat your vegetables too. Vegetables are
filling. Very filling. Two pieces of bread add up to 250 calories. You need
two pounds of broccoli to get to 250 calories. Altering your carbohydrate
intake to good vegetables (spinach, cruciferous vegetables, etc…) easily
eliminates calories.
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If you’re on a hardcore fat loss track, bump training day calories up
once every week. It will help keep your body even keel despite hating
life.
Prolonged caloric deficits tend to zap muscle and throw
hormones out of whack. This means more fat, less muscle. Increasing
calories once a week is commonly known as a “7eefed” and are usually
done with “cheat meals.”
Refeeds should be more of the foods you usually eat. If you
absolutely need it to be a “cheat meal,” control yourself. Don’t eat until
you throw up. Simply have one meal that allows you to eat a controlled
portion of junk food. Entire days of “cheat food” derail progress. Eat to
satiety, then stop.
For a recomposition, this should be done two or three times per
week. (Really, the only difference between a recomposition and a clean
bulk is that rest days maintain a “cutting” overtone and “bulking” days
happen at a clip of one or two days per week instead of three or four.)
You can also drop calories on rest days through long fasting. One or
two long fasts cut calories more efficiently than nickel and diming
your way through each meal.
For recovery purposes, schedule fasts around your training days.
You always want to be able to have a meal post-workout.
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’ -
Extra activity outside of strength training isn’t necessary to lose
weight. Lifting weights should be a priority for anyone in the quest to
look better naked. This means muscle is always a priority.
A frequent faux pas among some (skinny-fat people especially), is
putting forth tremendous effort in the gym and then shortcutting their
nutrition. (The Skinny-Fat Solution comes with a fat loss specific
guide.)
You should have some starchy carbohydrates on your strength
training days in the main feeding window. Without them, your muscle
building is hindered. This is why the last resort for those looking to
lose weight is to drop training day calories below maintenance.
Include a bit of carbs and protein post workout and use rest days
to work fat loss magic. For those with a lot of weight to lose, this post
workout meal might be as simple and small as a chicken breast, a
potato, and a few slices of pineapple.
Given that how we adapt depends on the signals our body receives,
sending the right signals can then make our body more receptive to
building muscle and staving off fat gain. This goes back to partitioning,
which described what our body does with extra calories. Does it use
them for muscle building? Or store them as fat?
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So far, we’ve established the ideas of calorie cycling and
carbohydrate cycling. Both of these are in the name of partitioning. But
we haven’t deviated from generalized macronutrient designations. Not
all macronutrients are created equally. They’re like vitamins in that
different vitamins do different things. Otherwise commonly stated: a
calorie isn’t just a calorie.
Although fat loss normally abides by the “calories in vs. calories
out” rule, for pursuits of muscle and most matters of athletic physical
fitness, macronutrients are important. A calorie may indeed just be a
calorie in a generalized energy balance equation, but being muscular
with a low body fat is a bit more than a generalized energy balance
equation.
Despite what “x” amount of research says backing up the “calorie
is a calorie” theory, the fundamental example that should put all of
that to rest is this:
 Person A eats nothing but steak.
 Person B eats nothing but butter.
 Both persons eat the same caloric load.
You tell me if both will end up in the same spot. Will they have
the same body fat? Same level of muscle?
’
Partitioning is all about sensitivity. Insulin sensitivity, that is. “Insulin
sensitive” cells are more receptive to insulin and thus more prone to
allow for the storage and growth associated with the hormone.
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In an ideal world, muscle cells would be insulin sensitive. Fat
cells, however, would be insulin resistant. If this were the case, we
could eat more and that more would go towards muscle instead of fat.
Since what follows is about improving partitioning and thus
enhancing “ideal world” insulin sensitivity, it’s kind of a big deal.
Keep in mind, what follows is individual. Certain people can “get
away” with following less-than-ideal rules. Others can’t. Dairy is a
perfect example. Some people can eat dairy and prosper. Others can do
fine by eliminating just milk. And then others just can’t handle any of
it.
Everyone is different. Experiment and decide what works best for
you.
Since I mentioned dairy up front, let’s start there. Arnold
Schwarzenegger once said milk was for babies, and a lot of people
agree with him. From my own experience and from directing clients,
dairy is an individual thing. Some people can drink milk in
moderation and be fine. Others won’t see a six-pack until they get rid
of it.
There are five tiers to the dairy scale.
1. Eating all dairy.
2. Subbing “regular milk” for unpasteurized milk and goats
milk.
3. Eliminating all milk but allowing cheese, yogurt, and other
forms of dairy.
4. Picking and choosing between any and all dairy.
5. Foregoing all dairy.
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As for which option best suits you, this can only be had by
experimentation. The easiest way is to gauge your bodily response
after drinking a pint or two of milk. Even those that aren’t lactose
intolerant might notice some bloating and gas in the hours following
ingestion—as well as the day after. If this is you, eliminate milk. Or, at
least, eliminate the kind of milk you drank (be it regular,
unpasteurized, goat, etc.). Once you experiment on that level, do the
same with types of cheese and yogurt.
Be sure to only measure one variable per time in a controlled
environment. In other words, don’t drink milk with another meal
that’s known to cause you some GI stress. Drink it with something that
sits well in your stomach. Likewise, only test one food at a time. Don’t
drink milk and have yogurt, else you won’t know what caused the
reaction (if there was any reaction).
Eliminate all processed sugars. Unlike dairy, there’s no wiggle
room. No more high fructose corn syrup, fruit juices, sugary flavored
whey, sugary flavored yogurt, honey, or any of that crap.
Eliminate wheat, wheat-based flours, and gluten containing
foods. Yes, this means bread and pasta—even the “whole wheat” kind.
Suffice to say, you don’t want to rely on them for fiber. That’s what
vegetables are for. I’m Italian. Trust me. This hurts to write, let alone
put to practice.
As with dairy, I recommend experimentation. You can’t beat your
body’s reaction to food as a gauge of “tolerance.” I’m under the camp
that bloating and gas aren’t good reactions to food. Do your
experimentation, just as with dairy.
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Note: Bloat from eating food your body doesn’t agree with usually
shows up with more of a “PMS bloat” that’s carried around the belly-
button region and below (it’s almost always accompanied by gas too).
Don’t be fooled either. A lot of oatmeal contains gluten because
it’s manufactured in the same place with other gluten products. Most
oatmeal boxes own up to this too. So be mindful of where things are
made.
Ensure adequate fiber intake. This primarily translates to: eat
your god damn vegetables.
Eat good fats. Fish. Eggs. Coconuts. Avocados. These good fats also
come with a larger caloric load, so keep that in mind. Throw them in,
but be diligent with portions.
Eliminate processed shitty oils. This includes trans fat, vegetable
oils, and other similar oils. Use quality butter or coconut oil when
cooking on high heat and be conservative with the quantity. It’s not
uncommon to amass 500+ calories worth of oil on your food if you’re
working in a pan and if you aren’t careful.
Drink water with the occasional coffee or tea. Don’t drink
artificially sweetened junk. Just go raw. Water is cheaper, too. It sets
the tone for who you are and what you want to become. Drink coffee
and tea plain without any sweeteners or milk or cream. It’s black or
nothing. This is one of those things that I think should be approached
strictly. If you don’t like coffee or tea without them, you don’t really
like coffee or tea anyway.
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Tone down alcohol consumption. Once you’re at a comfortable
body fat level, a few drinks here and there won’t destroy you. But when
you’re trying to shed body fat, it’s best to keep your eye on the prize.
Drunken stupors are too apt to turn into binge-fests. If you do drink,
however, go with choices that are low in carbohydrates and sugars.
This is vodka, whiskey, bourbon, etc…on the rocks or with club soda.
Alternately, dry red wines such as cabernet and merlot do the trick.
Don’t try bulking if you aren’t lean. I know I dedicated an entire
Chapter to this earlier in the rationale behind getting to a solid base,
but this is just a reminder. Being lean improves the muscles’ insulin
sensitivity. And we all know what that means. Translation: get lean
first, and then slowly gain muscle with a clean bulk. You will look
better. You will feel better. You will operate better.
Train with barbells and your bodyweight like a champion. You
can check out my blog for help.
Here are some foods that have been associated with insulin
sensitivity: green tea, cinnamon, berries (antioxidants). Eat them.
Drink them. Eat them and drink them simultaneously...while
balancing a balloon on your nose?
Make sure you go to sleep early and often. Lack of sleep has
been shown to negatively impact insulin sensitivity (and cause
overeating.)
Try to avoid plastics. Not saying that’s going to make or break
your fat loss, but I think it’s a good practice for health. And it has been
shown to have some play in all of this.
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Purify your water. Buy a filter. It still won’t be perfect, but it’s
better.
Lastly, with all of this in mind, I want you to realize that being
lean and muscular is not normal in today’s society. You really can’t
expect to follow “normal” rules and live a “normal” life if you want to
jump ship of your current body.
Diving into this whole world is a culture shift. Your life is going to
be changed. The key is to make this change in the most lifestyle
friendly way so as to not experience “culture shock.”
If you’re genuinely interested in physically bettering yourself, you
shouldn’t be looking for a way to train as little as possible and eat as
shiftily as possible, all while still getting results.
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I know I said this many times, but the very best resource for anyone
looking to learn how to create a “lifestyle” out of all of these nutritional
principles is Nate Miyaki’s Intermittent Feasting.
He touches on:
 How to cook food so as to not drown yourself in rancid, calorie
crammed oils
 Best practices for buying and storing in bulk
 What foods to eat for health, sport, and lifestyle—one of the
few people that addresses all three of these areas
 What types of foods best support your training habits
 Why you don’t need supplements
 An evolutionary meal structure that’s very lifestyle friendly
 The only reason to eat carbs
 Tips for dealing with social situations of eating out
 Minimizing damage when drinking alcohol
This all is the base layer—the foundation. Everything lays on top
of this. If you can find a lifestyle that agrees with your schedule (what
Intermittent Feasting was founded on), everything else comes much
easier.
After you do that, embrace a little chaos. Gain muscle while
keeping fat at bay. Enjoy your physical abilities and your physical
structure. Enjoy the adventure. Enjoy finding certainty in uncertainty.
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1. The Skinny-Fat Solution //
 A former skinny-fat ectomorph, Anthony pieced together a hugely
comprehensive resource for those that also suffer from skinny-fat
syndrome. It caters to the psychological, emotional, and physical issues that
skinny-fat sufferers deal with. There are a ton of documents packed in this
resource including a long term training program, fat loss plan, lifestyle plan,
and training philosophy.
2. An Athlete’s Guide to Chronic Knee Pain //
 Anthony tricks, lifts, and jumps around like a wildebeest. His knees are
important to him. He’s had nearly every chronic knee problem you could
imagine, and he’s conquered them all. There’s a video floating about
YouTube that showcases just how bad his knees are—crunching, popping,
cracking, and snapping noises emanate from it as he moves it—yet he’s
back in action. This resource will either get you back up to speed or prevent
knee problems.