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Macro Nutrient Cycling- A Dietary Revolution

By :Dr. Eric Serrano MD  and Scott H. Mendelson CFT, SSC, SPN        See info about Scott HERE

Make the best investment of your fitness life with a 12 week Customized Consult with Scott

Yet Again Dr. Serrano is changing the nutrition game all together with macronutrient cycling which represents one of the most significant revolutions within the realm of nutrition over the last 10 years.  A genuine trail Blazer Dr. Serrano not only puts these plans into practice himself, but with countless patients before contributing to articles.  Macronutrient cycling has taken on many forms pending the goals and situation of each individual person.  Contact for a customized plan and your fastest route to success.

On the other hand, many athletes obsessed with being lean take the wrong approach, sacrificing both strength and muscle mass with only temporary body fat loss. Why not take an easy path to being leaner for spring and summer? If given the option, I don’t know of any guy who wouldn’t want to sport a six pack at the pool this summer.

Reaching body composition and performance goals while simultaneously promoting good health are our professional objectives. Open your mind to this new concept, which has taken even my most advanced clients far beyond their best condition. It wasn’t the exception but the norm for our clients to lose 2–4  percent body fat in 30 days while actually increasing lean body mass. How? You would never guess, but read below to find out.

Strategic Macronutrient Cycling

The benefits of rotating training routines frequently are well accepted, but how often have you considered the manipulation of macronutrient (fats, carbs, and proteins) levels? Most people stick with two diets—one for fat loss and the other for gaining lean body mass. There is no middle of the road or variety between these two programs for most. After reviewing thousands of nutrition journals, I quickly discovered that there was little difference between those routines other than manipulation of total calories. The same foods were used over and over with little variation of macronutrient intake. Yes, low carb plans are a step in the right direction over the past 10 years, especially for fat loss. But what about changing protein and dietary fat levels?

Remember, the human machine is a brilliant system and will quickly adapt not only to training but to nutrition routines as well, which is why we created Chronological Nutrition™. A constant influx of high protein levels over many consecutive months will teach the body to use protein as the primary source of fuel, sparing fat tissues as an energy reserve. This isn’t productive. We would much rather the body use fat as the primary fuel source, sparing protein to be used as building blocks for new muscle growth.

Teach the System New Tricks!

Nutrition articles rarely focus on dietary fats, except to bash them of course. Now, it is time for the training community to recognize the power of the right fats! As a mad scientist of sorts, I am always searching for techniques that can help my patients reach their goals faster. At times, I experiment with protocols that may go against the current “trends.” But hey, if it is safe and makes scientific sense, it is worth trying in my estimation.

Abandon any preconceived notions for the next 10 minutes and consider the facts. Low fat diets aren’t necessarily productive and may lead to the following ailments:

·        Body fat accumulation

·        Depression

·        Joint pain

·        Decreased sex drive

·        Reduced hormonal output

·        Low test levels (which is a leading risk factor for heart attacks)

A diet high in “good” fats equaling 3050 percent of caloric intake may lead to a higher level of both total and free testosterone levels. Patients also report reduced joint pain, no doubt related to the lubricating impact of the right dietary fat intake.

A Journal of the American Medical Association (JAMA) study followed large populations of low fat diets (1520 percent of intake) for cardiovascular disease and cancer. Those on low fat diets had an increased incident of these ailments compared to those taking normal intake of dietary fat (35 percent).

Will your cholesterol rise as a result of a higher dietary fat intake? In my experience, yes, but only initially and triglyceride levels may go down within a short period of time, which is beneficial. The genetic makeup of each person will determine what happens to many elements of the lipid profile. Eventually the “good” cholesterol HDL will increase if you consume the right fats, unless you have some genetic predisposition.

We should be very concerned about the impact of refined foods, trans fats, and sugar on cholesterol levels, which are creating tremendous health problems. I believe that these items have more of a negative impact on cholesterol levels than a majority of dietary fat sources.



Not all Fats Were Created Equal

The media and many so called experts have tried their hardest to make us believe that all fats are bad. Nothing could be further from the truth because dietary fats are a normal part of the human diet and are necessary for optimal function. However, there are certain fake fats that you must avoid. Food scientists developed these artificial fats to lower the amount of dietary fat listed on food labels and to preserve the shelf life of packaged goods. As a result, many of the trans fats that you consume in packed goods will also extend the life of stored fat within your cells.

Corn oil is the most popular cooking oil in North America, used primarily for fried items. Unfortunately, it will actually increase the number of fat cells in your body. Assuming you do not like the swollen fat cell look, I would avoid corn oil at all costs. Extra virgin olive oil and a well engineered essential fatty acid supplementation such as the Alpha Omega M3 possess attributes that can reverse negative impacts created by corn oil and trans fat intake. Remember the heat that you use for cooking can convert good elements into bad fats. Aim to use medium temperatures for olive oil while butter, coconut, and palm oil do well at high cooking temperatures.  

Increase fat burning enzymes, incinerate body fat

A high protein, low carb intake will produce enzymes to help you burn protein as fuel. After all, the body is a smart machine and will adapt to circumstances. But for reasons mentioned above, we want the body to produce new enzymes that will assist the body to use more stored fat as fuel.

One of the best ways to accomplish this is “fat loading.” A large influx of dietary fat over a 12–24 hour period causes a metabolic shift. The abundance of dietary fat available forces the body to find a way to use it as fuel quickly, especially when protein and carbohydrate intake are reduced during this fat loading period. The body will continue to use fat as fuel for several days following the fat loading because the fat burning enzymes will still be in large supply. However, the body will not differentiate between fat intake through food consumption or stored fat sitting on your hips. Luckily for you, these conditions can produce some fantastic fat loss progress in short periods of time.

Fat loading spares protein, which can be used to form new muscle, and also stored carbohydrates, also known as glycogen, which can sit within the muscles providing a fuel reserve for training and larger muscle bellies.

Considerations before you start the fat loading plan

Have you had a medical check up recently? Check with your doctor before changing your nutrition plan. Do you face any dietary restrictions from your doctor? Before beginning this program, you must clean up your diet for at least a week. This means no refined foods, packaged goods, sodas, or sugars. It is very important to follow the program for at least 14 days without interruption.


Flax versus fish oil

Many people ask why I don’t suggest flax seed oil for fat loss, and the answer is simple. People in their 30s typically have reduced activity levels of the crucial enzymes needed to convert the omega 6 within the flax to a “usable” omega 3 efficiently. As a result, the body will store the excess omega 6 as fat. Caffeine, high insulin, alcohol, and ephedrine all reduce the enzyme activity. We get a ton of omega 6 from the food supply, but omega 3 is severely lacking. Your supplemental fats should come from omega 3 based fish oil. No, you can’t get enough from eating fish. I don’t care if you ate fish for every meal. You still wouldn’t come anywhere close. Be careful. Don’t consume fish that are high in toxins or farmed raised fish, which have a diminished nutrient density.

Unfortunately, the waters around the world are polluted to a great extent. Therefore, fish will also contain a fair amount of toxins. The body will aim to protect you against the ingestion of toxins, therefore products high in toxins will be expelled all together. I designed the Alpha Omega, which contains ingredients that go through an expensive molecular distillation for toxin elimination. This is a very expensive process so a majority of companies will bypass this step in order to sell one million caps at $14.99. But believe me when I tell you, you get what you pay for, especially when it comes to fish oils.

The ratio of ingredients within any supplement is very important, which is why I have invested thousands of hours into perfecting what I call utilization efficiency. You can’t just slap together a few ingredients and expect them to interact well. There must be a method to the madness or there will be competition for absorption and ultimately wasted active ingredient. The inclusion of CLA, GLA, and Vitamin E add tremendous value, supporting accelerated fat loss and performance.

Amino load to elevate fat burning and performance and accelerate recovery

By definition, most fat loss plans involve a deficit of energy intake. One way to fill the gap to prevent low energy and promote peak performance is to Amino Load with 100% MR and Muscle Synthesis . This amino acid combo provides an alternative energy source throughout the day when taken between meals. In addition to preventing muscle break down, the huge influx of aminos makes the brain and muscles believe that a great deal of food has been consumed. As a result, the metabolic rate increases. However, there is nothing to burn except stored fat because the aminos have little caloric value. Providing a powerful alternative energy source, Amino Loading ensures elevated rates of performance and accelerated recovery.



Non-fat loading day

Dietary fats

30 percent


1.5 g–2 g per lean pound for males

0.8 g–1 g for lean pound for females


This is a low carbohydrate plan. Focus your intake on items such as high fiber green vegetables. All are ok except potatoes, peas, carrots, and corn.

Fat loading schedule

Men should fat load every fifth day initially. After four weeks, you can try increasing or decreasing the frequency of the fat loading days.

Women should fat load every 7th day for two weeks and then take two weeks off from fat loading before resuming again.

The best day for fat loading is the day following a leg training session. On the fat loading day, you can do a medium volume weight training workout. You can follow this cycle for up to a month at which time strategic carb loading should also be included in the plan. This will be a topic included in our next article.

Fat loading day guidelines

Take half of your lean body mass as a starting point in grams of dietary fat. In this case, we would use 100 g for a 200-lb man.

Your good fat intake breakdown is 70 percent of your total caloric intake on fat loading days (1–1.25 g of protein per lean pound of body weight for both men and women).

30 percent of fat intake saturated

Organic grass fed beef is the best choice because these cuts of beef retain fewer toxins in the fat cells. This can impact your general health and rate of progress.

·        Whole eggs (organic preferred)

·        Butter

·        Heavy whipping cream

Initially, experiment with cheeses, but as you get closer to your fat loss goal, cut them out.

60 percent monounsaturated fats

·        Extra virgin olive oil

·        Raw nuts

·        Avocado

·        Natural peanut butter

·       Alpha Omega M3

10 percent or less polyunsaturated fats

·        Coconut oil

Here is one example of a highly effective fat loading plan specific to fat loss. Watch out for future articles regarding fat loading for muscle growth.

Example fat loading day for a 200-lb man


·        4–6 whole eggs

·        2 cups Spinach

·        ¼ cup of cheddar cheese

·        3 Alpha Omega M3

Mid-morning amino load

·        1 scoop 100% MR and Muscle Synthesis

·        1 scoop Muscle Synthesis Powder

Snack one

·        ½ cup raw nuts


·        8 oz Organic beef steak

·        2 cups broccoli

·        1 tablespoon butter

·        1 tablespoon extra virgin olive oil

·        3 Alpha Omega M3

Mid-afternoon amino load

·         1 scoop 100% MR and Muscle Synthesis

·        1 scoop Muscle Synthesis Powder

Snack two

·        2 tablespoons natural peanut butter

·        Celery


·        10–12oz oz salmon

·        1 tablespoon extra virgin olive oil

·        ½ avocado

·        Salad (cucumbers, onions, spinach, etc.)

·        3 Alpha Omega M3

Pre-workout (30 minutes before training)

·        2–4 scoops 100% MR

·        2-4 Scoops Muscle Synthesis Powder

Post-workout (immediately after exercise)

·        2–4 scoops 100% MR

·         2-4 Scoops Muscle Synthesis Powder

30 minutes following training

·        6–10 scoops DigestA+Lean Protein

Non-fat loading day


·        10 oz lean protein (chicken sausages, turkey bacon, turkey sausage)

·        2 cups vegetables

·        Cook with butter or olive oil (medium heat; no non-stick spray)

·        3 Alpha Omega M3

Mid-morning amino load

·        1 scoop 100% MR

·        1 scoop Muscle Synthesis Powder

Mid-morning snack

·        4–6 oz lean protein

·        2 cups assorted vegetables (spice accordingly)


·        8–10 oz buffalo burgers

·        2 cups vegetables

Mid-afternoon amino load

·        1 scoop 100% MR

·        1 scoop Muscle Synthesis Powder

Late afternoon snack

·        4–6 oz lean protein (skinless chicken, turkey, seafood)

·        2 cups assorted vegetables (spice accordingly)

30 minutes pre-workout

·        2–4 scoops 100% MR

·        2-4 scoops Muscle Synthesis Powder

Immediately after training 

·        2–4 scoops 100% MR

·        2-4 scoops Muscle Synthesis Powder

30 minutes post-training

·        6 scoops DigtestA+Lean Protein

60 minutes post-training (dinner)

·        8–10 oz fish or seafood

·        2 cups vegetables

·        1 tablespoon extra virgin olive oil

·        3 Alpha Omega M3


In conclusion- Knowledge is not power, only knowledge properly applied is powerful.  Work hard and smart utilizing a customized plan appropriate for your needs; Fat loss is rarely a one size fits all matter which is why you should contact Hscott@infinityfitness.comH to discuss your individual needs. 

 The three most common traits that we see amongst those who are most successful are a sense of urgency to reach a set of goals, the ability to get right back on track when life knocks you off course and finally the ability to consistently execute a well designed routine with no room for excuses.    See you at the beach!

 Contact for your customized training and nutrition path to rapid

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1 Demura, S., et al.  Perceptual Motor Skills 98 (3pt 1): 883-895, 2003

2.Rennie, M.J, and KD Tipton, Protein and Amino acid metabolism during and after exercise and the effects on nutrition.  Ann.  Rev Nutr. 20:457-483,2000

These statements and products have not been evaluated by the Food and Drug Administration.  These products are not intended to diagnose, treat, cure, or prevent any disease.  Fat Reduce FBO5, DigestA+Lean Protein®, Alpha Omega M3, Amino Loading, 100% MR® and Muscle Synthesis are trademarks of Infinity Fitness and training INC. Weight loss and muscle gain are affected by many factors and you may or may not lose weight or gain muscle.  No endorsements of any product or training are intended or implied by any athlete who may be pictured to illustrate this article.

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