The 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 . However, extreme isn't synonymous with dangerous. In fact, if applied strategically and infrequently, this strategy might even improve your health.
Leangains Guide Diet Review with a Sample Meal Plan and My Results after 2 Months of Intermittent Fasting part 1.
Pierre, better known to fight fans worldwide as "GSP," is currently the UFC Welterweight Champion. His publicly stated goal is to retire as the best pound. Calories in and calories out. Maintaining, losing or gaining weight is supposed to be as simple as this balanced equation. In reality, we all know that nutrition can. Although this diet is crazy strict, you could lose up to 1 percent body fat per week. With calories extremely low, you'll need a selection of supplements to fill in. Design your bodybuilding diet plan with this step-by-step nutrition guide. Create a bulking diet for weight gain or a cutting diet for fat loss. The amount of weight you lose on a 1,600-calorie high protein diet depends on your weight, current caloric intake and your level of activity.
And that's why I use it myself . And that's why 9.
I have just started this program and have a question about the blood type diet. My fiance picked up the blook type book from the organic food store where he picked up.
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. And 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 . 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. 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 .
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. 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 . 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 . Superfood will help you fill in the gaps in your diet. Use 1 serving per day, taken either with or between meals. Supplement #4 . 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 ? Simply take your Flameout. Plus the energy boost won't hurt either. Supplement #7 . 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. 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 . 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.
So what does a suitable re- feed day look like? Well, take a page out of my own re- feed journal. Breakfast: 6 egg omelet, 2 slices whole wheat bread, 2 pieces of bacon, 3 strawberry crepes, 2 pancakes with syrup. Training: Mid- morning weight training workout with Plazma!
I just ate a bunch of tasty, non- diet foods and ate till I was full, without acting like I just escaped from a prison camp. Remember, this re- feed was appropriate for me. If you're 1. 35 pounds you'll have to eat less.
And if you're 3. 00 pounds, you can probably get away with more. Eat until you're reasonably full . Do this and your re- feed day will be a success. One more thing: be forewarned. People typically gain 5- 1.
Get The Equation Right To Get Results! Calories in and calories out. Maintaining, losing or gaining weight is supposed to be as simple as this balanced equation. In reality, we all know that nutrition can be much more mind- boggling than this. To accomplish your physique goals you must be aware of your caloric goals. How Many Calories Do I Need Each Day? Energy requirements are based on multiple factors including training frequency, type, intensity, body composition, size, and goals.
The formulas and recommendations are not set in stone. It is important to use a multitude of tools to determine if you're achieving proper energy balance such as appetite, weight, mood, body fat percentage, and overall health.
The human body uses about 6. The amount of calories you burn at rest is termed your basal metabolic rate (BMR). The more lean muscle mass you have the higher your BMR.
By building a leaner more muscular physique you increase your calorie burning abilities around the clock! The remainder of the energy pie is divided between activity and digestion. This is why you can burn more calories by eating smaller meals more often. To determine your basal metabolic rate (BMR), aka how many calories your body burns at rest, use the following formula: Formula For BMR: W = weight in kilograms (weight (lbs)/2. H = height in centimeters (inches x 2.
A = age in years. Men: BMR=6. 6. 4. W) + (5. 0 x H) - (6. A)Women: BMR=6. 65.
W) + (1. 8. 4 x H) - (4. A)Source: Amirkalali, Bahareh, et al. MEDLINE with Full Text. Looking For Quick And Easy? Use the Rule of Ten (or Eleven): BMR= 1. BMR= 1. 1 calories/pound of bodyweight for men.
Example: If you weigh 2. BMR is 2,2. 00 calories.
Note: The above equations do not account for individual body composition. Sterling- Pasmore Equation. This equation is based on your body composition. You need 1. 3. 8 calories to support 1 pound of lean muscle mass. BMR= Lean body mass (lbs) x 1. You can obtain your lean body mass from body fat measurements. Calculate lean muscle mass vs.
This varies depending on the sport and the individual. Daily Energy Intake Recommendations. Remember to convert weight in pounds (lb) to kilograms (kg) by dividing your weight in pounds by 2. Sedentary men and non- pregnant women: Approximately 3.
Male and non- pregnant female recreational athletes: Approximately 3. Endurance athletes: 3. Strength- trained athlete: 3. Source: Dunford, Marie. Advanced Exercise Nutrition: Version 1.
How Many Calories To Build Muscle Mass And Gain Weight? Athletes should increase their total caloric intake by 2. Some experts even recommend a 1,0.
Remember to consider activity level when calculating caloric intake. Athletes should aim to consume the proper ratios of nutrients.
Studies have indicated that the timing of protein intake may be more beneficial for building lean muscle mass rather than quantity since the body can only absorb about 3. Athletes should consume protein and carbohydrates within the first 3. Sufficient nutrient intake from clean food sources at multiple times throughout the day will provide the body with the fuel it needs to build lean hard muscle. How Many Calories To Lose Weight?
Athletes should decrease their total caloric intake by 5. The caloric deficit can be created from additional exercise, diet, or a combination of both. Remember to consider activity level when calculating caloric intake. Athletes should aim to consume the proper ratios of nutrients. Just cutting calories alone may reduce the number on the scale, but losing body fat while maintaining hard earned lean muscle mass is a science. When trying to lose body fat and obtain a lean healthy body it's important to maintain training intensity. Caloric intake should not drop so low that training severely suffers, metabolism slows, or the body becomes catabolic.
Losing weight and reducing body fat is a gradual process- for lasting results aim to lose no more than 1- 2 pounds per week through training and diet. Take- Home Message. The provided formulas can help you create the balance you need for a well toned and balanced physique. When it comes to nutrition don't be afraid of the math and science component; after all your ideal physique is a science project in the works!
Calorie High Protein Diet Plan. High protein diets satiate you, help build lean muscle and take more energy for your body to digest- -thus slightly raising your metabolism. The American Journal of Clinical Nutrition, in a 2.
A high protein diet usually implies that about 3. United States Department of Agriculture. Following a nutritionally balanced approach to a high protein diet can be an effective weight loss technique. Allowing 1,6. 00 calories per day provides adequate energy for most people, but is low enough in calories to promote weight loss. A 1,6. 00- calorie high protein diet plan should be divided evenly over the course of the day to provide you with even fueling so your metabolism stays revved and your energy levels remain constant. Smaller meals throughout the day also keep you from becoming too hungry, thus preventing overeating. Try to consume 4.
Options for snack times are pre- workout, mid- morning, post- workout or mid- afternoon. A high protein diet should not neglect the other macro- nutrients of fat and carbohydrates.
Strive to make 2. A high protein diet usually features meat, poultry, fish, eggs, low- fat dairy and whey protein. When dieting, seek out the leanest sources possible and trim all visible fat from meat and poultry. Do not forget to include vegetarian sources of protein, such as soy or beans combined with brown rice. Healthy carbohydrates include sweet potatoes, whole grains and vegetables. Find monounsaturated fats in olive oil, nuts and avocados- -be sure to stick to modest portion sizes, as these products are calorie dense and can easily put you over your 1,6.
The amount of weight you lose on a 1,6. Try keeping a food diary for a week or so to approximate how many calories you presently consume. If you assume it is around 2,2. Up your exercise to burn 4.
Supplementing your high protein choices with high volume green vegetables and whole grains can also help satiate you while providing important nutrients. Setting a 1,6. 00 calories a day goal also sets you up for success, because you know exactly how much food you should consume at each meal and can plan accordingly. You are not relegated to eating only grilled chicken, brown rice and steamed broccoli for every meal. For breakfast, try egg white omelets, whey protein smoothies, Greek yogurt with a sprinkling of granola and berries, or oatmeal and cottage cheese. Lunch might consist of a tofu stir fry, quinoa salad with tuna and chick peas, or a turkey sandwich on sprouted grain bread. For dinner, stick to protein and vegetables- -but keep it interesting. Try marinating your chicken in balsamic vinegar and herbs de provence, roasting and then sprinkling with a tablespoon of blue cheese.
Use mashed cauliflower as a substitute for rice or potatoes.