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Whether your trying to bulk up or lose a weight, we need to abandon the concept of calorie restricting diets or 3 big meals a day.

Contrary to popular belief, the best possible way to lose fat or gain muscle is to eat 6 -7 meals each spaced about 2-3 hours apart.

Food is fuel for the body and without a steady supply of nutrients your body will retain fat and fail to produce new muscle. Now I realize that many people would say 6 meals is absolutely absurd so the thing I want to stress is they don’t have to be sit down meals at all. For example, take a grilled chicken breast sl with a baked potato on the side and you have an excellent small meal with a good protein-carbohydrate ratio. Another great substitute would be a meal replacement of whey protein powder if you dont have the time to make food.

Let me take you through the list of benefits of having 6 meals a day as opposed to 3.

Boost in Metabolism- 6 meals a day has actually been proven to increase metabolism for several reasons. The main factor is the thermic effect of food which is the calories it takes your body to break down and absorb the food. Foods have a thermic effect range from 3-30% and foods like protein are way up in that 30 percentile followed by carbohydrates in the 20% range. Burning calories just by eating more frequently? Sounds like a great deal to me!

Increase in Energy- Eating 6 meals a day helps maintain a balanced blood sugar levels in the body which prevents hunger attacks and will give you an incredible surge of energy while going through the long work day.

Lean Muscle Gains- Lastly and most important, 6 meals a day will drastically help you build and maintain muscle. The greater number of meals gives the muscles a constant supply of amino acids which are the building blocks of protein.

Putting it all together- The key is to prepare as much as possible the night before. Do all the cooking and preparation before hand so you can incorporate 6 meals in your busy work schedule.

What about counting calories?

Forget about counting calories!!! That shit is to difficult and unsustainable for the average person! I suggest that you go by portion size. we will say that “portion” is the size of your hand or fist. When you see “protein, carb, vegetable or fruit” it means to eat A LEAST one portion of each. But the beauty of this program, is that even if your trying to lose fat, you can EAT AS MUCH AS YOU WANT! You should NEVER be hungry like some bullshit TV infomercial diet.
Sample Meal Plan For Someone Trying To Gain Muscle

7:00 a.m. Protein, Carb, or Fruit
9:30 a.m Protein, Carb or Fruit
12:30 am Protein, Carb or Fruit
2:30 p.m. Protein, Carb or Fruit
5:30 p.m. Protein, Carb or Fruit
7:00 p.m. Protein, Vegetables

Sample Meal Plan For Someone Trying To lose Fat

(if your trying to lose fat, you should take out the carbs 100% and only eat Protein, Vegetables, and fruits. the great thing about this is that YOU CAN EAT AS MUCH AS YOU WANT AND STILL LOSE FAT!!!!!)

7:00 a.m. Protein, Vegetables or Fruit
9:30 a.m Protein, Vegetables or Fruit
12:30 am Protein, Vegetables or Fruit
2:30 p.m. Protein, Vegetables or Fruit
5:30 p.m. Protein, Vegetables or Fruit
7:00 p.m. Protein, Vegetables or Fruit

Sample Meal Plan For Someone Trying To Gain Muscle AND lose Fat at the same time.

7:00 a.m. Protein, Carb, or Fruit
9:30 a.m Protein, Carb or Fruit
12:30 am Protein, Carb or Fruit
2:30 p.m. Protein, Vegetables
5:30 p.m. Protein, Vegetables
7:00 p.m. Protein, Vegetables

This works great, because you get to to burn off most of the cars during the day!

Food Choices

Lean Steak
Lean Ham
Whole Eggs

Brown Rice
Wild Rice
Wheat Pasta
Sweet Potatoes

Snow Peas
String Beans

Any fruit that is not canned is good

Above all…. DRINK A LOT OF WATER EVERY DAY! Nothing is more important than that!

Diet Plan Build / Gain Muscle and Burn Fat Fast As Hell (Big Brandon Carter)
How To Make “Protein Waffles” Muscle Building Breakfast Meal – (Big Brandon Carter)
“Low Carb – Bodybuilding Building Breakfast Meal” How To Burn Fat and Build Muscle (Big Brandon Carter)


  1. just pointing out, there is a shocking ammount of nutrition in egg shells, they are technically the best source of calcium and vitamin D amongst others and commonly used to remineralise teeth.

  2. Hello Brandon, quick question: when calculating portion size for a chicken breast (for protein) would you say 200 grams per portion would be too much if I am trying to lose fat? (for the higher calories). Do you think 100 grams approx would be more suited to the "portion" method? Because I could grab 200gr and smash it until it fits a palm size xD Thanks a lot!

  3. Great recipe. Looks good. I read the description under the video and have to say, there has been an overwhelming amount of research that shows 6 meals a day does NOT increase metabolism vs 3 meals. You have 6 smaller thermic effects as opposed to 3 bigger ones. At the end of the day, calories burned from the TEF would be the same.

  4. if you end up making these put it at 375 degrees not 300…..300 took over 20 minutes to cook eggs and turkey bacon looked undercooked….did it a second time at 375 took 14 minutes and bacon didn't leave me thinking "i have a 50/50 chance of getting food poisoning or a tape worm" lmao

  5. I've been watching fitness videos on YouTube for 4 years and haven't lost any weight. any advice? Don't really wanna do the whole exercise thing though.

  6. I have been making these, This video is a totally Tyler Perry/Spike Lee Joint. but when I did them they weren't wrapped in bacon, I just used bacon chunks mixed in. I like the Bacon wrap. cool idea.
    I have officially called them MUFFLETTES. But I have to question….. why do you have a cat if you clearly don't like them? Kind of strange. How can you expect an animal to not be attracted to the preparation of food, especially Bacon? I think you need a Gold Fish.

  7. Yo brandon love ur content dude. I'm just wondering, when u make food like this how do u use the portion size method form your book? if it's all together how do u know how much is going where? do you calculate it before hand or what?


  8. Been eating and training non stop, by the book, for almost 3 years now and im nearly not even as buffed as this guy. I deadlift my bodyweight times 2 tho and squatting arround 1.5 bodyweight and after listening tot this guy's crap i can and only tell for sure that what ever you need to do to become douchebag like this is to eat clen, tren hard and win(strol)!

  9. Eventually, a diet manual that was easy and quick to read. The “loli special plan” (search Google) is the very first diet that I can’t wait to get going on. I have loosen 8.5 pounds in a week.

  10. Why you make so worst noises n that fucking stupid idiot type of sentance..
    do u feel me? who wants to feel u? and why? simply cook n show to people why wasting your n people's time? with those show off


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