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If you want to learn as much as possible about building muscle and losing body fat, then this is the no-brainer of the year. I'll make this short and simple:

Buy Burn the Fat Feed the Muscle by pro bodybuilder Tom Venuto and get all this for FREE -

1. The Holy Grail Body Transformation System (learn more about this killer fat-burning and muscle-building system here),
2. Foods that Burn Fat,
3. Foods that Turn to Fat,
4. The A food B food lecture: How to get good grades on your food choices,
5. FREE Updates to the Burn the Fat, Feed the Muscle,
6. How To Measure Your Body Fat in The Privacy of Your Own Home,
7. The Hardgainer Manifesto,
8. Mega Arms,
9. Muscle-Building Meal Plans,
10. Body Transformation Tracker,
11. Exclusive access to the Muscle-Build.com User Forum

I won't put a phony value on these bonuses. I will tell you, however, that I sell #7, #8, and #11 for a combined total of $74.

Here's how this works:

1. Use THIS LINK to buy Burn the Fat
   
2. Get Bonuses #1 through #6 instantly delivered to your email inbox
3. Email me with your ClickBank receipt # (put Holy Grail in the Subject line) and I'll set you up with #7 through #11. I'll ask you to fill out a form; once you do, I'll send you the bonus package.

Note that The Holy Grail promotion from Ton is only good through May 13. After that, he shuts it down and sells it by itself for $47 (maybe more, who knows).

I got an email from a reader recently and wanted to share with you the general recommendations I have for simultaneously building muscle and losing body fat.

Rules of thumb for gaining muscle and losing fat simultaneously are:

• High protein
• Low carb
• Moderate to high fat (kind of comes with the high-protein territory, so to speak)
• Plenty of milk, eggs, beef, poultry, fish, nuts, protein powder (for between-meal snacks)
• 3 days a week weight training
• 3 days a week high-intensity cardio, coupled with 3-4 days of moderate-intensity cardio

How much protein? I'd shoot for an average of 1 gram per pound of body weight. This may sound high, but it's really not that hard to consume, if you're taking in 3 regular meals and 3 snacks a day. Even easier if you break it into 8 meals.

I'm a big proponent of cycling diet, supplementation, and training. By this, I mean that you should eat big 3 days in a row, then take off a day (same with training). Cut out all the supplementation (except for the joint supplements and daily vitamin/mineral) on this "off day" to give your body a chance to rest a little. I have had good success actually juice fasting on this "4th day" where I only ingest juice and water. It really sets the body up to load up on carbs the following day.

Your muscles will really swell the next day.

As for dieting "clean" – I do believe in cheating. On your diet! Meaning, once a week, eat nearly whatever you want in any portion you want.

All other days, eat virtually whatever you want, but in smaller portions than you may like. You'll get the flavors you need but you won't be taking in excess calories.

If you're interested, I've got some meal plans posted up on the User Forum – http://ow.ly/189YQ

You'll need about 3300 calories to maintain your weight (this is a rough estimate – there are a lot of factors that play into this) – if you want to gain weight, add 500 calories; if you want to lose weight, subtract 500 cals.

You may be in a situation where you want to maintain your weight, but just redistribute body fat weight to muscle weight…modify accordingly.

A lot of things have been going on lately! Here's a recap:

• There's a new user forum. Check it out. If you register and make a post (it can be "Hi"), I'll make you a  Platinum member for free (normally it costs $$$).
• I wrote a book on building a big - no make that – BIG bench press from a pro powerlifter. You can take a look at it here.
• Muscle-Build.com now has a Facebook fan page (so does Bench Press Blueprint). "Fan" it and get all the latest updates right in FB.
• I've built several more websites. More on this later. They're all in the fitness/bodybuilding niche.
• I'm working (still!) on a 16-week comprehensive muscle-building course. You'll be the first to know when it's ready.
• I've got 2 reviews in the hopper — by this I mean I have some reading and then thinking and then writing to do. But I've got the review copies on hand.
• I'm getting a unique training tool that I'll review here too. It will solve one of key issues that we all face, especially those of us who LIFT THINGS for fun. It'll help you with throwing sports, too, like baseball, basketball, and football. Track and field, too. It's super cool. More to follow.
• Of course, I'm adding more content all of the time. One topic I want to tackle is how to stay fit while traveling (or on vacation, whatever the case may be).
• Other topics I want to delve into more deeply: Supplementation (I'm trying to line up some freebies), more unique training methods, and fat-burning with weight training (because I hate aerobics, cardio, running, and other junk). Yes, I know…but even though I hate them, I do them
• One last thing: I'm really leaning heavily toward going to the Arnold Expo in Ohio. Anybody else going? Should I go? Funny thing: I'm going to Ohio, from California, to see Arnold, who is the Governor of California! That cracks me up.

As "they" say, that's it in a nutshell.