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Are you ready for my famous “gain muscle or lose fat” chart? I know this is going to make a few people mad, but it’s the truth about whether a guy should lose fat or gain muscle. If he doesn’t stick to my recommendations, he won’t get the ripped abs and muscles he wants.

Ok, you’ll never get ripped if you have some extra pounds, but if you don’t have enough you just will look starving. It’s necessary to have those extra pounds in order to gain some muscle later. What some guys doesn’t realize is that there is a time to lose fat, and a time to gain muscle.

This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle. In fact, through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I’ve come up with a height-weight chart that determines whether or not you should lose weight. Here’s the chart identifying the cut-off weight for body building, and the rule below. 5′6″ – 140 pounds. 5′7″ – 145 pounds. 5′8″ – 150 pounds. 5′9″ – 155 pounds. 5′10 – 160 pounds.

So, this is how it works. If you are 5′7″ – 145 pounds, there’s no need for you to lose weight. If you do that, what you will get is a skinny, anorexic look. And I’m sure you don’t want to look like that, so, what you have to do is to begin your gaining muscle program. For every inch taller, add 5 pounds. For every inch shorter, substract 5 pounds.

Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs. And don’t worry, you’re not going to look huge. At 5′8″, a guy would have to be at least 180 in order to be considered “jacked” or “huge”. And the best news of all? Because skinny guys are untrained, simply starting a body building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.

To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will allow you to gain muscle and lose fat.