Find and save ideas about Workout journal on Pinterest. Fitness Journal Fitness Planner Diet Planner Workout Planner Workout Journal Diet Journal Weight Loss. Diet programs Men's Fitness Editors. Workout Diet For WomenThe Get Shredded Diet . Do not do the diet without them! Done only once every two years or so, this diet could help prevent age- related fat gain and even extend your life. And it will definitely test your willpower. A Warning. First things first. The dietary strategy outlined below is extreme. In fact, it's so extreme that you'll likely have to alter many of your lifestyle habits – even those independent of exercise, nutrition, and supplementation – just to tough through it. It's that hard. It's that extreme. However, extreme isn't synonymous with dangerous. In fact, if applied strategically and infrequently, this strategy might even improve your health. And that's why I use it myself – once every 2 years for about 6- 1. My baseline nutrition approach is best known for being moderate, smart, and sound. And that's why 9. But that's not what this plan is about. No, this is about presenting an extreme dietary strategy designed to make body fat disappear into thin air in the shortest amount of time. To give you an idea of just how fast we're talking, you should expect body fat decreases of about 0. The Get Shredded Diet. Ultimate Guide: Bodybuilding Cutting Diet When it comes to maximizing your. Carbohydrates and Cutting. Reddit: the front page of the. See the Related Subreddits section for other popular fitness. Is there even a difference between a "clean" and a "dirty" bulk or. The 4-Week Lean Muscle Diet Get lean in four weeks without starving. The Muscle & Fitness newsletter will provide you. If you are not keeping track of these things now, you are not getting the most out of your bodybuilding. Printable Workout Log. What is the best workout to get cut? Click Here For A Printable Log Of ho. Here are a few tips for diet when cutting. Food & Fitness. Diet & Weight. Use this printable Food & Fitness Journal or check out the WebMD Food & Fitness Planner for personalized healthy. Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness. Juge' s diet. Workout And Diet PlansAnd with this rate of progress, you'll actually be seeing physical changes every few days. The Get Shredded Diet Isn't For Everyone. I can't emphasize this point enough – this strategy isn't for everyone. In fact, if you're closer to 2. However, once you've figured out how to slowly and sanely whittle your fat percentage down to the . I'll even talk about why on earth one might want to get down to 3 or 6% body fat, even if they're not a physique competitor. The duration depends on how much fat you have to lose and how long you want to endure the plan. With this goal in mind, you know you're gonna have to cut calories. And you're gonna have to cut them hard. So here's your new calorie formula: Body weight in pounds x 1. Now, does it have to be exactly bodyweight x 1. Not necessarily. Your calorie intake will likely fluctuate unless you eat the same exact things every day. So, if it fluctuates naturally, don't worry if you're at body weight x 9 one day and body weight x 1. You can likely get away with that 1. However, just make sure you stick within this range of calories. Here's a handy table that outlines how many calories you should be aiming for. Bodyweight *Calorie Intake. Bodyweight * Calorie Intake. Of course, if you're in between these weights, do your own calculations, they're pretty simple. It's just body weight x 1. A couple of important notes on calories: If you're one of the folks that naturally fluctuate in their day- to- day intake and you're not seeing the 0. First, make sure you tighten things up and are consistent. Second, make sure to stick to the lower end of the range (bodyweight x 9). Some might even need to try bodyweight x 8, if necessary. But start at the 9- 1. If you've been chronically undereating for a long period of time, this program won't work as well for you. As discussed, those individuals who've figured out how to stay fairly lean – while choosing balanced meal selections – will do best when they launch into The. Get Shredded Diet. So, if you're a chronic undereater, you'll likely need to repair your metabolic rate and hormonal profile before starting this diet. This is the case for three reasons: Whole food sources will contain more vitamins and minerals and it's essential to maximize vitamin and mineral intake when on such a low calorie diet. With this level of hypocaloric intake, you'll already be borderline deficient in some micronutrients so don't make it worse by using low micronutrient proteins during this extreme hypocaloric diet. Whole food sources provide better satiety vs. As you're going to be huuuungry, you'll need every bit of satiety you can get. Whole food sources have a higher thermic effect vs. Since you'll want to maximize your metabolic rate, you'll want to increase your thermic cost. Carbs should make up 1. All of your carbohydrates on this diet should come from fresh vegetable sources (preferably organic) like spinach, broccoli, green beans, asparagus, zucchini, cauliflower, different color peppers, carrots, tomatoes, etc. Again, right now you'll need all the nutrition you can get in as few calories as possible. Every day I'd like you to get at least one serving (1/2 cup) of each of the veggies listed above. Fats should make up 5. You should be getting a fairly even mixture of saturates, polyunsaturates, and monounsaturates (this means about 3. But don't worry, you don't have to be exact. Simply adding some olive oil, flax oil, fish oil, and avocado each day will help. Here's a chart that includes your protein, carb, and fat intake goals: Bodyweight. Calorie Intake. Protein Intake. Carb Intake. Fat Intake. Meal Timing. Now that we've established your calorie, protein, carb, and fat goals, let's talk meal breakdowns. This part is simple. You're going to eat 4 food meals each day with your calories evenly split throughout the day. So, simply divide the numbers above by 4 to get your per- meal totals. Another chart to ballpark your meal- by- meal goals: Bodyweight. Calorie Intake/Meal. Protein Intake/Meal. Carb Intake/Meal. Fat Intake/Meal. 15. Now, does each meal need to be exactly one- fourth of the daily total? Just make sure that you're splitting your food intake up relatively evenly throughout the day. The Supplements. Now, perhaps you're worried about muscle and strength loss. Perhaps you're thinking that you'll suffer poor brain function with that few carbohydrates. Perhaps you're worried about nutrient deficiencies. Well, worry no longer. If you use the following supplement strategy, you'll be filling in your nutritional gaps, you'll be making sure to avoid as much brain fog as possible, and you'll be preserving muscle mass quite well. And this isn't just theoretical. I've done the nutritional analyses; have used this protocol repeatedly with myself and other clients; and promise that if you do exactly what I say, you'll have the best experience possible. So here's what to do: Supplements #1 and #2 – Branched Chain Amino Acids and Creatine. Think of BCAA and creatine as your muscle mass saviors. They'll help mitigate muscle and strength loss and keep your aerobic and anaerobic systems running closer to optimal, ensuring that you don't feel like total dog poo during your diet. You'll only feel like partial dog poo. But at least your workouts will stay productive. In fact, I've tried the diet without and with the BCAA+creatine combo and have found that the difference is night and day. With this combo you'll feel much better physically and mentally, will still get pumps in the gym (even with this very low carb approach), and you'll avoid gumby- leg syndrome. That's where your muscles, especially your legs, feel flat and rubbery most of the time. Here's what to do: For those under 2. BCAA and 2. 5g of creatine 4x per day. You'll use 1 serving during strength training and 1 serving after strength training. The other 2 servings you'll use between meals, whenever you like. For those over 2. BCAA and 5g of creatine 4x per day. You'll use 1 serving during strength training and 1 serving after strength training. The other 2 servings you'll use between meals. Supplement #3 – Biotest Superfood. Super concentrated freeze- dried extracts of 1. Superfood will help you fill in the gaps in your diet. Use 1 serving per day, taken either with or between meals. Supplement #4 – ZMA. As a bonus, ZMA. When following a hypocaloric diet like this one, it's very hard to get good quality sleep for two reasons. First, you'll be getting up to pee about 3- 5 times per night. Second, your sympathetic nervous system tends to be amped up constantly. Having an adequate vitamin and mineral intake help tremendously in reducing the frequency of urination and in settling the nervous system at night. Supplement #5 – Fish Oil. Do I really have to expound on this one? I didn't think so. Simply take your Flameout. Plus the energy boost won't hurt either. Supplement #7 – Brain Candy. Take one serving first thing in the AM. The Example Meal Plan. Here's my own daily schedule: Wake Up. Breakfast. BCAA/Creatine. Brain Candy. If you've got the same body mass as I do and you're training as I am, then this would likely also work for you. And for the record, I'm currently 1. So, based on the diet above, my total calorie intake is falling between 1. Sometimes, however, depending on the day, I'll even skip the pre- bed meal, replacing it with another BCAA + creatine serving, taking my calories down even lower. Why would I do that? It helps me get leaner even faster. Now here's the critical point of the whole Get Shredded Diet. My plan is consistently producing a 0. It's working great, so it's the right plan for me. But it might not be the right plan for you! If you're lighter or heavier than I am or you're training less or more, you'll have to slightly tweak the diet above to match your own needs. These adjustments are pretty easy to do using the USDA nutrient database, found online. The Re- Feed Day. The part you've all been waiting for – the re- feed. Once every 1. 4 days on this plan you're permitted a re- feed. Here's what you do: Pick out your re- feed days for the entire Get Shredded Diet period in advance. Schedule them on your calendar and stay committed to your strict plan, knowing there's light at the end of the tunnel every 1. Until your re- feed days come, stay the course and follow the plan above with NO DEVIATIONS. After your 1. 3 days in a row of dietary discipline, you'll have earned your re- feed. On the 1. 4th day, wake up like it's Christmas morning. And on that day, eat the stuff that you wouldn't normally eat and certainly couldn't eat while on your normal Get Shredded Diet days. Now, hold up, killer. This isn't a license to go hog- wild. In fact, to keep things in check, here's a simple rule of thumb. Don't go too far over 3- 3. Get Shredded Diet daily guideline. Therefore if you're eating 2. Lastly, make sure you train on this day so that all that extra energy will go toward muscle- building and recovery.
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