You are being lied to. Whoever you are, if you are researching and reading how to improve your physique I can guarantee that you are having lies pumped in your direction. A big claim? Well let me ask you this.....

Is it true that you have to eat 6+ meals a day to keep your metabolism high?
Do you have to eat constantly through the day to keep catabolism and atrophy from setting in?
Do you have to bulk if you want to build muscle?
Is it impossible to build muscle and lose fat at the same time?
Is grain out of the question?
Do you have to eat meals replete with carbs after 6pm to keep weight gain down?
Do you have to do high reps high sets in order to "shred"?

If you answered yes to any of the above, you are the victim of the dark art of broscience. There are many lies that are spread through the fitness world based on biased studies and unresearched claims. Please beware everything you read about what is right and wrong in fitness. Including this article.

Now this IS the "barebones approach", so I'm already trespassing on my time. My name is lesarge and I am a personal trainer, I'm here to cut through the bullshit on your behalf-trust me I've seen more than my fair share of it in the 7 years I've been lifting heavy things and putting them down again. Things are so much simpler than they are made out to be.

MEAT AND BAREBONES

Here's the plan. Follow these basic rules and you will see results. Have any issues with the advice here or think it is bullshit? Write a comment and I will provide the relevant academic or anecdotal evidence to support myself. We begin.

(Too obvious to be a rule) Eat clean.
 rice=clean, rice and curry and BBQ sauce= not clean. Chicken breast reasonable amount of sauce=clean, deep fried chicken wings with fries =not clean.

1. Eat when you want
2 . Eat 1 1/2 (one and a half) grams of protein per lb. of body weight
3. Cycle your carbs and fats (some days high some days really low some days normal, keep it random but made normal the mainstay)
4. Eat around 1 gram of carbs per lb. body weight and 1 1/2 per lb. body weight. Things get a little more complex with fats. Err on the side of caution and keep fat low generally (except when dieting)
5. Training is largely irrelevant for the purposes of hypertrophy. If you eat your protein and don't run yourself into the ground you will grow
6. aim to train 3-5 times a week. Again what you do is irrelevant as long as it isnt LISS.
7. If you don't know the difference between HIT and LISS do some research. It is Always better to HIT than to LISS
8. Don't be afraid to go hungry. "Your muscles won't fall off if you don't eat"- berkhan
In fact a couple of days of restricted calories every week (around half your normal daily calorie intake to three quarters your daily intake) will keep you lean. No your metabolism won't crash. No you won't enter "survival mode". no you won't lose all your strength and muscle. No you won't spontaneously combust.

And that's it. Want to get in unreal shape or break world records? Things get a little more complex. Want to grow real muscle and stay shredded? Follow these rules.
thanks for your time, dispute my methods in the comments below and I will post the relevant literature.

https://www.dropbox.com/s/pogdvd65rxl7q ... .11.38.jpg
https://www.dropbox.com/s/8tomxkyuvz4bk ... .42.51.jpg
https://www.dropbox.com/s/vi1av7c80me1s ... .49.03.jpg
https://www.dropbox.com/s/95vuglt0lj0cr ... .48.51.jpg

These last 3 pics are my current condition. Continuing goal- gain 10lbs muscle, lose 10lbs fat. End goal weight - 220 lbs 4-6% body fat. Current condition- 210 lbs 8-10% body fat
[/url]

Further reading;
Www.simplyshredded.com -POS
Www.leangains.com
Www.bodybuilding.com - POS
Www.pubmed.com
Google search- Alan aragons science review
Www.rosstraining.com
Www.marksdailyapple.com -POS
Google search- coach poliquin - POS

POS- pinch of salt. These websites have posted biased or unbacked claims, but still hold a lot of valid information. Remember that everything is theory until you measure it yourself or see it for yourself. Including this article.