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Clean Bulking With Intermittent Fasting
I’m not going to lie and say you’re going to go Hulkmania overnight, but you might just add those ten pounds of muscle over your body that you’ve been longing for. And then after those ten, another ten. And you can do it all without getting fat. I invite you to continue reading why intermittent fasting and chaos can be your savior (and how it was for me), and I thank you for being here.
You might recognize me. The name is Anthony Mychal. I’ve come to be known as the “skinny-fat guy.” I’ve written about my struggles of coming from a genetically disadvantaged starting point for over a year on my blog. I’ve also contributed to some nifty fitness websites and magazines like Schwarzenegger.com, T-Nation, Elite FTS, STACK, LIVESTRONG.com, My Mad Methods, and The Greatist.
The pictures above showcase what can happen if you embrace chaos.These pictures are “real.” No fancy lighting, make up, or photoshop. Just me with a cheap digital camera. And, of course, feeble posing attempts.
Regular bulking and cutting never worked for me. That’s good news though. When you synthesize the three tenants of chaotic nutrition (you will learn these soon), you don’t gain fat on your muscle building quests. So you never have to cut again. You simply go on a forever muscle building endeavor, and maintain a comfortable body fat level year round.
If you’re wondering why I’m smaller in July in the picture above, I have one word for you: chaos. So, if I may, allow me to explain…
Want to know why your bulks leave you with a bulging bloated jelly-belly? And why your cuts magnificently melt away your muscle?
Answering one silly question will tell you all you need to know.
How haven’t you died of dehydration yet?
Seriously. We need enough fluid to excrete waste. To digest food. To perform athletically. To stay alive. Do you precisely calculate your fluid intake into a volume-per-hour chore? Do you drink 3.75 ounces of water every 46.78 minutes?
We’ve naturally regulated this ultra chaotic process into a few simple rules.
When thirsty, drink. When quenched, don’t drink. It’s nothing super sophisticated. No beep every thirty seconds reminding us to sip salvation. And yet we’re still alive.
So the real question?
Why haven’t you embraced nutritional chaos?
Calculating fluid intake to a precise hourly chore seems funny…until you realize that’s exactly what you do nutritionally.
Chaos is the realist biological concept that no one is talking about. We aren’t linear, predictable creatures. Why do you think a double dose of medicine isn’t twice as effective as a single dose?
You’re slapping physiology in the face.
And it’s slapping you back…with a spare tire and ghastly muscles.
But there’s hope.
If a skinny-fat guy like myself can embrace chaos, and gain muscle without getting fat, so can you.
There are 3 components to nutritional chaos.
1. Deliver more when you need more.
Otherwise stated: drink more when you’re thirsty. You gotta’ need it. And the only way to know if you’re thirsty is to respond to short term signals. You can’t predict it days in advanced. You’ll know how much water you need 5 minutes after activity more so than 45 minutes before, won’t you?
2. The more you need it, the more efficient you are.
Otherwise stated: the thirstier you are, the more of what you drink gets puts to good use. So the more you need nutrients for muscle building, the more nutrients will be used for muscle building. And yes, this means that a calorie isn’t “just a calorie.” But I’ll explain that more in a second.
3. Your genetics determine the necessary amount of chaos.
Good genetics (and performance enhancing drugs) control chaos. They make the body linear. They ensure muscle as a primary consideration. (Why do you think they can bulk and cut and get away with it?)
Bad genetics create a need for more chaos. Your body isn’t zoned in on muscle 24/7. And you can only maximize for muscle when you’re in the zone. Otherwise you’re just gonna get fat. So it goes like this: in the zone = maximize your potential for muscle building; out of the zone = maximize (perhaps even expedite) fat loss.
When you respect these three things, magic happens.
You gain muscle without getting fat.
Chaos exploits the unpredictable nature of the body to sending different signals under different circumstances. Say bye bye to traditional bulking and cutting.
Chaos is about swinging physiology to the extremes. You end up with a perfect storm for muscle building on one end, and a fat burning cruise control mode on the other. So then all that’s left is priming the body for muscle growth, and then delivering the perfect storm. All while priming for fat burning at all other hours. So it’s not about “twisting one knob” and hoping for the best. It’s about full physiological shifts. And that’s what makes chaos special.
Those awesome genetically superior specimens don’t have to drastically swing signals. You know those skinny guys that just never get fat? They just need to pound the “build” signal at all hours of the day.
But this isn’t effective for those prone to fat gain. Pounding the “build” and “growth” signal too frequently just means bigger love handles for us.
Chaos is best for those that can’t consistently pound the growth signal — for those that seem to gain body fat easier than they gain muscle. Not all “skinny” is created equal. Some skinny people eat the house and stay skinny. Others, like us skinny-fat suffers, have to control the signals we send ourselves. This signal control is the heart of chaos. It builds muscle while simultaneously keeping body fat in check.
You avoid purgatory.
Bulking up = gaining a bunch of fat in exchange for a little muscle with the hope of “cutting” the fat later. But for those of us with a lesser genetic backing, cutting = losing most of our muscle. This bouncing back and forth is purgatory.
You’re spending your time and money in the name of muscle building. You’re investing in a personal renewal though physical capacity — going through months of hard work and training. For some of us, our body represents a troubled past. I was told I had “girl boobs” in high school, so I know where you’re coming from. It’s natural to put a lot of focus and energy into creating a better body.
So you follow the normal muscle building recommendation: eat the house and “bulk up.” After you’re nice and pudgy, you cut down. And a few months after starving yourself of energy, hating life, and seeing your sex drive sink into submission, the cut ends.
Yet when the bulk and cut ordeal shakes out, you have nothing to show for it. No results. You got fat, created unnecessary fat cells, and hated life during an extended period of deprivation the name of “cutting.” For nothing.
For those of us of a lesser genetic tier, bulking and cutting ignores the chaos inherent to our physiology.
Chaotically altering the signals sent to the body (via times of feasting and times of fasting) ensures more nutrients fuel muscle building. (This is our first rule: drinking more when you’re thirsty.) This is called partitioning — an important concept in the world of body composition.
Good partitioning means more of what you eat is stored as muscle as opposed to fat. Chaos optimizes partitioning by supercharging your propensity to use nutrients in the name of muscle. (This is our second rule: the thirstier you are, the more efficient you are.)
No performance enhancing drugs. No unnecessary creation of fat cells. No depleting cuts. Just an honest way to turn your body into a muscle building, fat blasting furnace.
You avoid the physiological and psychological disasters of unwanted fat gain.
We all want to look great naked. It’s evolution. We form first impressions about others in one-tenth of a second. Appearance matters. Feeling good about yourself matters.
Fat cells are nasty buggers. When you lose weight, they don’t really “die.” They stick around for a while. And while they’re lounging around in your body, they fill back up easily.
If you’re anything like me, you have a history that’s plagued with body fat. Stubborn body fat, even. Stubborn body fat is like Super Saiyan body fat. It doesn’t respond to the same modalities as “normal” body fat. That’s why you have so much trouble losing that “last little bit” around your waist. Even worse, the more you deplete and refill fat cells, the more stubborn they become.
I spent a long time trying to get a body fat level I was comfortable with. (One too many months of watching Dragonball Z, hoping I would somehow transform into Goku.) You’ve probably done the same. (Spent a lot of time losing body fat…not the Dragonball Z thing.) And yet most people like us end up getting fat again in the muscle building quest. “Bulking” strikes again.
For those self-conscious about themselves, tacking on body fat is a killer. It not only effects you socially but also mentally. You just don’t feel confident. it simply doesn’t make sense to lean down…and then gain everything right back when trying to gain muscle.
Don’t undo years of hard work by getting fat again because you don’t have to. Chaos primes the body for muscle gain when muscle growth is most likely. At all other hours, it primes the body for fat burning. Yes, fat burning without cardio.
Say bye bye to your body fat. For good. And you can include cardio in that farewell. (Unless you want to do cardio, that is.) There’s no extra work that needs done in the name of staving off body fat. So my motto: get lean once…and then never get fat again.
You end up with enough structure to make progress, yet enough freedom to enjoy a normal life.
No calorie counting. No food weighing. And yet you aren’t forced to fend for yourself in creating something from the ground up. There’s just enough structure to be awesome, and just enough freedom to be totally lifestyle friendly.
You won’t be asking yourself, “What’s next?” I know chaos sounds…well…chaotic, but just like with thirst, it’s regulated by easy to follow principles. You simply set a “core” of food (much like you would vowing to drink so many glasses a water every day as a baseline), and then adjust according to physiology. You won’t feel confined to a specific “meal plan.” You can accessorize at will.
It’s not about paralyzing science. Or special supplements. The only two supplements I recommend are a quality whey protein supplement (it’s a cheap source of protein) and plain old creatine monohydrate (it cheap and it works for most people).
Embracing chaos doesn’t promise you the ability to eat junk. You’re better off sticking to “natural” foods — the stuff that’s going to keep you functioning at a high level for a long time. (And evacuating your bowels consistently.) But you don’t have to weigh food or count anything. I’ve dove into many Goku-sized rice feasts.
No numbers. No crazy supplements that that cost two week’s pay. And you won’t get fat. And you’ll build muscle. When it shakes out, it’s so simple. Like “I can’t believe it’s not butter” kind of simple.
This comes together to form a critically important concept:
A calorie isn’t a calorie because 3000 calories of nutrients eaten with GOOD signaling is different than eating 3000 calories of nutrients with BAD signaling.
So I mentioned shifting physiology. And that brings us to signaling and nutrient partitioning. Blah, blah, complex, complex…the only thing you need to understand is this: your body decides what to do with the nutrients you eat.
Your body does this. Not you. It’s your job to deliver the right nutrients at the right time. And you do this by creating the “right time.” If you don’t, how can you fault the body? It’s only following the cues it gets from you. The change is in your hands.
The key is creating “muscle growth windows,” and then “flipping the physiological switch” to muscle building mode. Embracing chaos means embracing intermittent fasting — there will be small windows minimal food intake followed by windows of great nutrient excess. It’s important to to swing physiology to the extremes and better signaling — it’s important to match your natural chaos.
We’re often told that the body only operates linearly, hence the multi-month bulking and cutting cycles. But remember the bit about medicine and doubling the dose? Are we not capable of rapid chaotic physiological swings?
Ever been scared? You go from normal to freaked out in less than one second. That’s the power of physiological switches. And they can certainly fluctuate on a daily basis. So say bye bye to long-term bulking and cutting cycles.
These aren’t gentle switches. We aren’t at Helm’s Deep. We aren’t mitigating damage, or trying to survive. We’re attacking muscle. It’s called clean bulking, not clean cutting. The switches are big swings, hence the feasting and fasting.
Here’s a dirty little secret: You won’t find a magic calorie intake that does the “clean bulk” for you. The, “I’m going to eat 2674 calories every day,” mindset simply isn’t chaotic enough.
For years, you’ve ignored the chaos inherent to your physiology.
Your linear treatment has responded by giving you love handles.
It’s time to give chaos the attention it deserves. And this the only place you’ll find that attention.
After all, your physiology is chaotic. Why shouldn’t your nutrition?
If you’re ready to embrace and learn about chaos, I have something you might be interested in.
I had the same troubles you did. I’m not meant to be a maze of muscle. I gain fat easily. So I want to help you. But only if you need it. Only if you’re one of those that gain fat easier than muscle. Only if your physiology is as chaotic enough to warrant it.
If you made it this far, I already taught you a bunch for free. But I want to teach you even more. I want to teach you how to use chaos to your advantage because I know how much it can help you. I want to solidify any gaps you have about nutritional chaos, and how it relates to training.
The Chaos Bulk is over 150 pages of physiology altering goodness that further explains all of the concepts you’ve read to this point. It’s my chaotic “ethos.” I consider it the ultimate skinny-fat muscle building guide. But there’s a caveat you should know about.
You probably noticed that I’ve been talking a lot about building muscle, not necessarily losing fat. Before fully embracing nutrition chaos, you have to be at something I call “the solid base,” which is around 8-12% body fat for men, and 17-20% for women. This body fat hints that you’re “ready” for chaos — that you can use nutrients efficiently.But you can modify chaotic principles in the name of fat loss. And that’s exactly what I did.
The Fractal Fat Loss Guide explains how to use chaos bulk principles to lose fat while retaining muscle. It has a bunch of partitioning goodness inside too. So even if you aren’t at your solid base, you can use chaos to your advantage.
There’s also one other goodie that I wouldn’t leave home without. The last thing I want is for you kill your gains on the weekend, so I had to include it. I don’t want you ruining your progress like I have in the past. I call it, The Cheat Day Survival Guide.
It’s about time you match your physiology with your needs. It’s about time to conquered yourself.
As Nassim Taleb once said, “We just don’t want to just survive uncertainty, to just about make it…The mission is how to domesticate, even dominate, even conquer, the unseen, the opaque, and the inexplicable.”
Let everyone else shovel their peanut butter and jelly sandwiches down their throat.
You can take the other road. The road that’s going to match your internal workings and solidify gains for years to come. Chaos certainly isn’t for everyone. But for those that it is for, it’s their Obi Wan Kenobi.
You can own chaos.
Find out how frequency of training intertwines with chaos (find out the optimal number of training days), find out how to eat in a way that replicates the natural fluctuation of the nervous system, find out how to prevent your muscle from being eaten away when you train in the midst of a caloric deprivation period. All for less than 90% of the cost of a month’s supply of most mainstream supplements on the line. And the best part? You get free updates for life. Buy once, never buy again. Even if revised versions come out in the future.
A new body is yours for…
The Chaos Bulk, The Fractal Fat Loss Guide, and The Cheat Day Survival Guide are PDFs compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip.
Breathe easy. You are protected from internet scum.
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