Follow These 10 Rules to Get Shredded

June 20th, 2008 Posted in Diet, Martial Arts, Weight Training 84 Comments »

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How to Forget About Healthy Eating Habits and Get Straight Up Ripped

Girl with thick absScrew healthy lifestyle eating habits. It’s great to eat healthy and maintain a low body fat. But what if you only have 2 months to lose 20 lbs? What if you are trying to get from a decent 12% bodyfat to a ripped 6% bodyfat? Well now it’s time to talk about jumping on a hardcore diet to melt off the fat and show those hard earned abs.

10 Tips to Just Get Shredded

  1. Eat fewer calories. Diet is responsible for 75% of your progress, if not more. Start my multiplying your DESIRED bodyweight by 12. This is your daily maintenance calorie intake. Eat this many calories for a week, then…
    • If you don’t lose any weight, subtract 400 calories.
    • If you only lose 1-2 lbs, subtract 200 calories.
    • If you lose 3 or more pounds, don’t change a thing.
    • If you lose more than 5% of your total bodyweight in a week, you might want to consider actually adding a 200-300 calories back into your diet because you do NOT want to lose muscle mass.
  2. Eat more often. Divide up your total calories equally, and eat every 3 hours.
  3. Target carbohydrate intake. Cut carbs out of your diet completely except for during and immediately after your workout. To clarify…
    • Eat 1 apple within 15 minutes of your weightlifting or sprinting workout.
    • Sip Gatorade or 1/2 a Serving of Biotest Surge during your weightlifting or sprinting workout.
    • Drink 1 Serving of Biotest Surge within 20 minutes of the end of your weightlifting or sprinting workout.
    • If you must eat carbs during the day, make them complex fibrous carbs such as green veggies, brown rice, and unflavored oatmeal.
  4. Eat protein and healthy fats. Eat any and all meats and cheeses. Choose fish and chicken as often as possible, but all meat is sanctioned on this kind of diet. Just don’t eat too much of it. Consider supplementing with Fish Oil and Flax Oil supplements, or choose Biotest Flameout and protect against inflammation too.
  5. Increase fluid consumption. Drink 1 gallon of water or Crystal Lite each day. You might drink more than a gallon during a workout day.
  6. Don’t skip or skimp workouts. Weightlifting and/or sprinting should occur at a minimum of 3 days per week, for a minimum of 45 minutes per session.
  7. Move more. Anything extra that you do to burn calories will help. Try these ideas…
    • Instead of watching TV, take a walk or play a sport.
    • Instead of playing online, go outside and play with a kid.
    • Instead of the elevator, take the stairs.
    • Add 30 minutes of moderately intense cardio whenever possible. (Moderate intensity is because you don’t want to over-tax your body into over-training on a hypo-caloric diet.) However, I do not agree with adding cardio to the end of your weight training session. I believe the concerns should be separate: cardio in the morning, weightlifting at night, or vice versa.
  8. Stick to a Routine. If you stick to a plan you will have more success than if you try to include too much variety. Have ham and eggs for breakfast, protein bar for snack, chicken salad for lunch, fruit for snack, exercise, high protein low carb meal for dinner, cottage cheese or meat for a snack, then go to bed early. Clearly you can modify what I’ve written here, but you get the idea.
  9. Track your progress. Setting goals and tracking your weights and measurements will go a long way to keeping you motivated throughout your diet. Here are some tracking ideas…
    • Body weight vs. body fat. Go to a gym and have a trainer test you with calipers. It’s not that accurate, but if you have the same person do it, at the same time of day, once a week, you will have an accurate measure of progress.
    • Measure all your body stats including neck, arm, chest, waist, thigh, and calf.
    • Record each workout in a workout log, specifically the main lifts. Try bringing a notebook to the gym.

      If you lose body fat and maintain everything else, they you’ll know you’re doing something right. If you lose body fat; lose inches in the waist; gain inches on the neck, arms, chest, or legs; and increase your training weights; well then you’ll know you’re doing everything right.

    • Snap before and after photos. Try taking a picture once a week, perhaps on the day you get your bodyfat tested.
    • Also consider recording your diet. Write down what you eat, how much you eat, and how many total calories, fat, and protein you ingest. It’s a pain in the ass, but keeping nutrition logs in my 20s contributed to my vast knowledge of nutritional information to this day.
  10. Guy with thick absIntelligent use of supplements. You might want to use some supplements to help the fat loss process, give you more energy, and decrease or reverse muscle loss in a hypo-caloric state. Here is what I recommend in order of importance…

By the way, I’ve said it before and I’ll say it again: I get nothing out of promoting Biotest. They have just exceeding my expectations when it comes to quality supplements that actually work. I didn’t always believe this, but the supplement line they have now is outstanding.

So that does it. Just stay strict, keep on top of your calories, eat good and eat often, monitor progress, and don’t touch carbs unless you are using them to benefit your workouts.

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84 Responses to “Follow These 10 Rules to Get Shredded”

  1. Jack says:

    5’9
    137 lbs
    bodyfat: 11%
    age: 15

    I have done 3 cycles of werewolf mass gaining, and am halfway through my first of werewolf stength and am wondering if there was some way for me to go to 6-8 percent bf in the next mo or two while still making some muscled gains. I currently have a 4 pack which is fairly visible but im looking for a bit more. I feel like I eat pretty healthy and unprocessed food. I am wondering if its because im 15 and its still hard to get rid of baby fat or something.

    • Steve says:

      It could be the baby fat, but seriously it’s pretty hard to maintain a 6 pack year round unless you are genetically gifted. Focus on adding about 10 pounds of muscle and a ton of strength, and I bet you will still get leaner if you eat really clean.

  2. Seth says:

    Hey im 15;6′;220lbs.. I’ve been training for a couple of years with just weights (being trained by my dad a former powerlifter and bodybuilder) but just recently I’ve been trying to cut fat. I eat a high protiens diet without a lot of carbsand train every day. I mix my cardio with the weight training and always include HIIT so that i get a good afterburn effect but my fat just refuses to leave. I was wonderin if you had any advice I could use

    • Steve says:

      You need to look at your diet. If you can’t lose fat, you need to change your diet. Those are the facts. Keep training super-heavy while dieting, and you should be able to maintain all of your strength and muscle mass. Look into Intermittent Fasting if you haven’t already.

  3. christian says:

    Excellent straightforward and accurate thanks

  4. kevin says:

    hey iv been training the last year and been taking weight gainers went from 75kg to 90kg i have stored fat on my chest from this wil this go now that i go back to just protein shakes, i love the weight gain but i used to be fit looking now look more tubby, does this go now that il be training harder with a good diet,thanks

    • Steve says:

      Dude, I feel your pain. I’ve been there. Make sure that you don’t try to lose fat too quickly or you will jeopardize your recent gains. Instead focus on maintaining muscle mass, increasing strength, and losing 3-4 pounds of fat a month. Six months seems daunting now, but if you stick with it you’ll find yourself stronger and leaner 6 months from now, the time will have gone by in a flash, and you will be uber-grateful that you stuck with it.

  5. Brian says:

    The only thing I would add is if you are in your mid thirties or older get your hormone levels checked. Men that have low testosterone levels will find it almost impossible to cut fat off the stomach.

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