Massing and cutting at the same time

This extreme plan by Kelly Baggett allows you to simultaneously build muscle mass and burn fat through proper timing of workouts and meals based on the body's daily circadian rhythms.

The plan alternates periods of extreme undereating (for fat burning) with periods of extreme overeating (for muscle gain).

Most of the time you spend in the fat-burning phase, restricting carbohydrates and calories while performing cardio and HIIT (high-intensity interval training).

The remaining time you spend sleeping, lifting heavy weights, and eating intensely to stimulate protein synthesis and utilize anabolic hormones.

Cardio: 45 minutes of incline walking on a treadmill on strength training days (up to 3 times per week).

HIIT: sprints outdoors, on a stationary bike, or on a treadmill on days without strength training (2-3 times per week).

Example HIIT protocol: 4-minute warm-up, then 20 seconds of sprinting followed by 40 seconds of jogging, repeat 8-12 times, then a 4-minute cool-down.

Start strength training closer to the evening so that the first half of the day is spent burning fat on a low-calorie diet. After your workout, there should be at least six hours remaining before sleep – during this time you will eat a lot to promote protein synthesis and replenish glycogen.

Perform strength training three times per week every other day (Mon/Wed/Fri or Tue/Thu/Sat), focusing on heavy compound exercises to stimulate the release of anabolic hormones.