Lose Fat & Build Muscle KNOWING Exactly When and How to Eat!

Never Guess "When" and "How" To Eat to Build Lean and Confidence BOOSTING Muscle FASTER Than You Thought Possible!
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  • Lectures 16
  • Length 2 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 10/2015 English

Course Description

Hey there!

Food Is The Most Important Component To Building A Great Body - Yet Most Guys and Gals Struggle To Stick To Their Meal Plans And Eat The Right Foods For Optimal Muscle Gain and fat Loss.

I want to show you how YOU can continue to burn MORE fat and build muscle by eating your favorite foods WITHOUT torture diets in my Lose Fat & Build Muscle KNOWING Exactly When and How to Eat! "Never Guess "When" and "How" To Eat to Build Lean and Confidence BOOSTING Muscle FASTER Than You Thought Possible!"

All the muscle tissue you break down must be supported with a wholesome, protein-rich diet to regenerate, recover and build back bigger and stronger.

Many people find it difficult to build muscle or lose fat and most of the time it isn't the amount of time spent in the gym or the workouts but, the amount of time spent in the kitchen.

Food is the most anabolic substance you can put into your body, without preparing the proper healthy muscle building meal, you're destined to stay small and will continue to fight an uphill battle to build muscle and burn fat.

I'm here to tell you that you can STILL enjoy your favorite foods and BURN fat faster than you thought possible!

I spent a lot of time filming these videos of me cooking in my kitchen to show YOU exactly how to eat to keep burning fat and building muscle at the same time!

You'll be able to overcome The #1 Culprit Holding Your Body Back From Your Perfect Physique: Tasteless, Boring Meals!

You will learn how to prepare breakfast, lunch, and dinner with recipes that can be made in 5 minutes, 15 minutes or 30 minutes depending on how much time you have.

You'll be able to make foods that:

  1. Add pounds of muscle without "bulk"
  2. Reduce your body-fat to expose your abs and vascularity
  3. Maximize the recovery capabilities of your body
  4. Increase Energy

Here Are a FEW Recipes You'll Learn To Make Inside this course:

  • Healthy Mouth Watering Protein Pancakes
  • Tasty Fat Burning/Muscle Building Omelettes 
  • Grilled Chicken and Potato Dish
  • Sugar Craving Alternative Foods
  • Make Your Own Protein Bars (No Baking Required)
  • Lean Muscle Burgers
  • And so much more...

PLUS: Get 2 FREE Extra Bonuses for Becoming a Student Today!

Don't waste another second in the gym until you get the proper foods in your body so you can experience more than GREAT muscle building results.

What are the requirements?

  • Download a FREE Muscle Building Calculator In The First Section Of The Course

What am I going to get from this course?

  • Choose the right foods for optimal muscle growth
  • Discover how to preare and cook foods that are not bland and boring
  • Pack On Lean Muscle & Shred Fat Even FASTER
  • Eat Smart and Build Muscle Faster
  • Cook Wholesome, Protein-Rich FOOD to Regenerate, Recover and Build Back Bigger, Leaner and Stronger.
  • Strip away the fat and reveal (without losing an ounce of muscle) Your Six Pack Abs
  • Designed To Be Used In Conjunction With Any Workout Program
  • Lose Fat While In A Caloric Surplus
  • Gain Muscle While In A Caloric Deficit
  • Create Great Tasting Meals So You'll Have No More nutrition Excuses!

Who is the target audience?

  • Monday Muscle Meals are For Those Who Want to Build Lean and Sexy Muscle

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Introduction to The Course

Hello my name is Tim Ernst and I want to introduce you to Monday Muscle Meals.

Why do I call it Monday Muscle Meals?

I upload weekly muscle building meals every Monday, duh.

Just kidding. No really, I upload videos every Monday.


This course it different than all the other courses on Udemy because it's ongoing.

I recently completed my own muscle building transformation and got all the way down to 190 pounds shredded.

After my transformation I wanted to build more mass and to do that you have to be in a caloric surplus.

In just 7 months I've put on 35 pounds.


Watch the videos to see how you can create amazing meals to bulk up and gain muscle.

Make sure to DOWNLOAD Your FREE Muscle Building Calculator here=>http://180muscle.com/free-muscle-building-calculator/

Section 2: Pre Wokrout Meal #1

Have you ever had a protein pancake WITHOUT the carbs?

I'll show you how in this video! Make sure to download your PDF for the Ingredients:

Section 3: Pre Workout Meal #2

Here's a great way to make a muscle building omelet using your favorite Ingredients:

Make sure to download the PDF for the ingredients you'll need.

Section 4: Post Workout Meal #1

We want protein to digest fast so that our muscles can begin the rebuilding process. This is why you need a protein shake 30-60 minutes after training.

After 1-2 hours you should eat your first post workout meal.

Here is today’s post workout meal that you can try.

Try it and let me know how you liked it.

Make sure to download your PDF file for the ingredients you'll need.

Section 5: Post Workout Meal #2

Do you like hamburgers? Well I do! In this video I'll show you a healthy version that will leave younot feeling guilty.

Make sure to download your PDF file for the ingredients you'll need.

Section 6: Post Workout Meal #3

If you desire to stay lean while building muscle then this is a staple food you'll need in most of your meals.

Make sure to download your PDF file for the ingredients you'll need.

Section 7: Post Workout Meal #4

Post workout restaurant food can be quite beneficial to spark new muscle growth while on your journey to building a solid physique.

Post workout restaurant food is great when you are short on time and don’t have to be bound strictly to cooking at home.

You don’t need to restrict yourself to cooking at home. You can go out and eat just as healthy if you know how to order from the menu.

Here are 5 tips when ordering food in your favorite restaurant.

Tip #1 Avoid high carb fatty meals full of sauces. Stick to lean meats, simple carbs (such as white rice and potatoes) and green leafy vegetables.

Tip #2 Avoid sauces. Restaurants are notorious for adding tons of sauces to flavor their food. These sauces are very high in calories so avoid them at all costs. You can tell your waiter or waitress to leave out the sauce.

Tip #3 Most restaurants serve bread or chips as an appetizer before your main dish comes out. Do your best to avoid these as bread and butter (Carbs combined with Fat) make a BAD combination for fat storage.

Tip #4 Avoid all appetizer’s as this can add up to your daily caloric intake.

Tip #5 Avoid alcoholic beverages and soda. Stick to water with lemon instead. Lemon water has been shown to alkaline the body when it’s most acidic after a workout.

Sticking to these simple tips will dramatically improve your body composition and keep your waist line in check.

Watch below as my brother and I eat after training at a popular restaurant here in the states.

To get a more specialized diet for optimal MUSCLE GROWTH and FAT LOSS, join my One on One coaching program found here>>turnaroundfitness.com/premium-coaching

Section 8: Sugar Craving Alternatives

If you are craving sugar while trying to make gains and stay shredded, here are some alternatives that you may have not considered.

We’ve all done it. We diet and train real hard for weeks and months when all of a sudden your body craves something sugary. The temptation is to much to bare and we cave in.

You say to yourself, “no big deal, I’ll start over on Monday.”

Monday rolls around an you are off to a good start, but by Wednesday you’re craving your favorite piece of chocolate cake and once again you fall for it.

If you have had this happen to you, I want to give you some alternatives to curb your sugar cravings.

Watch the video as I take you to your local grocery store and help you choose some guiltless pleasures while maintaining your fitness goals.

To get a more specialized diet for optimal MUSCLE GROWTH and FAT LOSS, join my One on One coaching program found here>>turnaroundfitness.com/premium-coaching

Section 9: Muscle Building Snack

Protein Bars are the latest craze when it comes to a quick source of protein before and after a workout or just a snack if you’re in a hurry.

Protein Bars can be a bit expensive and are cleverly disguised as a good source of protein only to find they are nothing more than a candy bar wrapped in a protein bar wrapper

If you are in the fitness industry and train, I can assume that you have a tub of protein powder laying around your kitchen.

Protein Powder with just a few more ingredients laying around, you’ll be able to make your own protein bars in a matter of minutes.

The good news is, no BAKING required!

Homemade High Protein/Carbohydrate Post Workout Protein Bar

Make sure to download your PDF file for the ingredients you'll need.

Section 10: Staple Muscle Building Food

Whether you’re trying to get shredded and lose weight—or bulk up and build muscle, sweet potato’s are a nutritional powerhouse.

Sweet potato’s have one of the highest levels of carotenoids. This is great because carotenoids enhance muscle cell recovery after workouts thus helping you to improve your muscle growth.

Today I want to show you how to bake the perfect sweet potato that’s better than any restaurant.

Here’s how to bake the perfect sweet potato in the PDF file

Section 11: Build Mass without The Fat Meal

It's Monday and today I want to share with you what I sometimes cook as my last meal of the day.

Typically I eat one meal an hour before training and 3 meals after.

I keep my carbs really high for meals 2-3 but my last meal is basically a protein/fat with a small amount of carbs.

So here is a great tasting recipe I use to make Steak Stir Fry with Red Potatoes. This meal is High in Protein/Fat and low in Carbohydrates.

This is probably one of my favorite tasting meals because of all the flavor.

Here is what you'll need below:

1. 1 Pound Steak for Stir Fry
2. Fajita Mix Red and Green Peppers with Onions
3. Mushrooms with Butter and Red Wine
4. Green Beans
5 Small Red Potatoes

To get a more specialized diet for optimal MUSCLE GROWTH and FAT LOSS, join my One on One coaching program found here>>turnaroundfitness.com/premium-coaching

Section 12: Post Workout SHAKE (1,000 Calories)

Today’s Meal is a 1,000 calorie post workout shake for HUGE gains.


1. 1 cup egg whites
2. 2 tbsp peanut-butter
3. 2 scoops of whey protein
4. 1 cup spinach
5. 1/2 Avocado
6. 1 small container Greek yogurt
7. 1/2 cup of wild berries
8. Whole organic milk
9. 1 medium banana
10. Cinnamon to taste

Protein - 114 grams
Carbs - 65 grams
Fats - 32 grams

1,062 calories

To get a more specialized diet for optimal MUSCLE GROWTH and FAT LOSS, join my One on One coaching program found here>>turnaroundfitness.com/premium-coaching

Section 13: “Muscle Building Breakfast Meal” Burn Belly Fat and Build Muscle

Here’s a great muscle building breakfast meal to burn belly fat and build muscle. It’s Great if you are on a ketogenic diet.

Bodybuilders know that in order to stay lean while building muscle you have to eliminate carbohydrates from your muscle building breakfast meal.

Upon waking in the morning cortisol levels are high and if you eat carbohydrates first thing in the morning this will spike insulin. The result? Cortisol plus insulin spikes equals FAT GAIN!

For the BEST muscle building results while staying lean, hold off on your carbohydrate intake for the late afternoon after a workout. In other words, Back Load your Carbohydrates for later in the day.

There is no need to have carbs in your muscle building breakfast meal unless you have a real hard time gaining weight.

Below is a list of macros in this muscle building breakfast meal.


Protein - 69g
Carbohydrates - 3g
Fats - 34g
Calories - 630

Section 14: BONUS! A 12 Week Workout Plan To Go With Your Muscle Building Meals

Check out my other courses right here on Udemy!


For Men (and Women) who want a flexible diet and workout plan to lose 10-20-30 pounds of belly fat while building muscle simultaneously in just 12 weeks...WITHOUT starving yourself or living in the gym...

Get 180 Muscle Right NOW for 50% OFF Using This Coupon Code=>https://www.udemy.com/the-180-muscle-method/?couponCode=Limited+50%25+OFF

Is This You?

  • Have you been BUSTING your ass in the gym and have LITTLE to NOTHING to show for it?
  • Have you been in the gym for years and years but still struggle to put on any amount of size-able muscle gains while losing that stubborn 10-20-30 pounds of belly fat?
  • Do you want a flexible diet and workout plan without starving yourself with the so called, "Chicken and Broccoli" diet or living in the gym?
  • Do you want more "Confidence" around your friends, dating relationships or your job?
  • Do you lose motivation easily?
  • You can't afford a personal trainer or nutritionist?

And Finally... Do You Ever Get The Feeling Of Just Giving UP?


The 180 Muscle Method  Is A 12 Week Transformation Program That Uses The “Secret Metabolic Intensifier”  Protocol That Turbocharges The Size Of Your
 Muscles, Give You Strength and Incinerate Stubborn Belly Fat…
All At The Same Time! Leaving You Feeling Leaner, Stronger, Motivated and Energized ALL In Only 180 Minutes A Week!

What's The Significance To The Number 180?

  • The Number 180 You might be wondering the significance of the number 180? The number 180 is the most important number in this program because it is the number that has the most scientific significance in 180 Muscle.
  • Antagonist/Agonist The term One Eighty literally means, “Opposite Direction.” The entire 180 Muscle method program is a complete 12 week workout program where you train antagonist/agonist muscle groups or (opposing muscle groups).
  • 180 Minutes A Week (4 Days)One Eighty is representative of the number of minutes in the program (180 minutes a week). Train only for 45 minutes a day, 4 days a week which equals 180 minutes total a WEEK!
  • 180 Most Optimal The number 180 was chosen because of the fact that it is the MOST optimal number for many of these variables when it comes to unleashing your body’s own anabolic hormones for maximum muscle growth – naturally!As will be explained in the program, 180 minutes a week has been proven to be the most optimal amount of time you need a week to notice any amount of muscle gains.
  • Reps One Eighty is the ideal amount of reps (90 reps antagonist/90 reps agonist) needed to not only build size but, to burn stubborn fat all over your body.

With 180 Muscle You’ll Be Able To:

  • Experience volcano-grade burns that will take your physique to places it's never been before
  • Experience a body-altering effect that feels unlike anything else. It's time to grow again by awakening every untapped and underutilized muscle fiber.
  • Learn techniques that will help to ensure every single workout is a winning workout and that out-performs the previous workout.
  • Use a very specific finishing move (DRTS) that will help to flush blood and nutrients into the muscles when added to the end of your normal body-part workout
  • Maximize every single ounce of your strength potential and catapult you physique into the next league.
  • Builds what I like to call, “Confidence Boosting Muscle” that leaves you UN-Stoppable!

Get 180 Muscle Right NOW for 50% OFF Using This Coupon Code=>https://www.udemy.com/the-180-muscle-method/?couponCode=Limited+50%25+OFF


Make sure to check out the TurnAroundFitness blog for more FREE content!

"Your ultimate FREE source for diet plans, workouts, motivation, and expert advice on building muscle, losing fat and gaining strength."

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Instructor Biography

Tim Ernst, Udemy Instructor Teaching 19+ Courses and 25,403+ Students!

About Tim Ernst:

Tim is a personal life transformation coach. His main areas of expertise is in personal development, personal transformation, fitness, web design, marketing, product and course creation, YouTube video creator, and productivity.

Tim is also the founder of TurnAroundFitness and 180Muscle. He is dedicated to helping Men and Women transform their lives in business and staying physically fit.

Udemy Elite Instructor

  • -19 highly rated, premium courses in full HD
  • -Over 25,403 happy and successful students enrolled, and growing
  • -471 positive reviews, and growing
  • -New content added every week
  • -Content creation based on student need (*send me a message or post to the discussion section in any of my courses and I will create new content to help you toward your goal)

Enroll now to...

  • -Lose Weight
  • -Burn body Fat
  • -Build Lean Muscle
  • -Know exactly How to Eat and When
  • -Learn Unique Methods to Building Lean Muscle
  • -Create stunning Udemy Courses
  • -Be more productive
  • -Learn Web Design
  • -Marketing
  • -Product Creating
  • -YouTube Video Creator
  • -And so much more....

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