Trying to get shredded is no easy task, but when you implement the right diet it becomes just a little bit easier and faster. When done correctly, this diet can help you achieve the results you want at a rate you probably never thought was possible. You will literally see physical changes in your body every other day because your body fat percentage will be decreasing at a minimum of 0.5% and maximum of 1% a week. Seriously, this is by far the best diet to helping anyone get shredded, ripped, lean, cut and toned.
However, this diet isn’t for everyone because of the dramatic changes you’ll need to make to your lifestyle, nutrition and supplementation in order for it to work to it’s full potential. Furthermore this diet strategy should only be implemented when you’re already fairly lean (around a body fat of 12-13% for men and 20-21% for women) or else too much damage will be done to your mental health, metabolism and hormones since you’ll have to diet like this for much longer than the normal 6-12 weeks.
So to start implementing this diet strategy you’ll need to know 4 things: how many calories to take in, the macronutrient breakdowns, how often to do refeed days and the supplements to take.
To begin with you will calculate how many calories you need to maintain your current weight, this is known as your Basal Metabolic Rate (BMR).
BMR For Men: (10 x weight (KG)) + (6.25 x height (CM)) – (5 x age (Years)) + 5
BMR For Women: (10 x weight (KG)) + (6.25 x height (CM)) – (5 x age (Years)) – 161
Once you’ve calculated your BMR you’ll need to times this by your Total Energy Expenditure (TEE).
Sedentary (little or no exercise) = BMR x 1.2
Lightly Active (light exercise 1-3 days a week) = BMR x 1.375
Moderately Active (moderate exercise 3-5 days a week) = BMR x 1.55
Very Active (hard exercise 6-7 days a week) = BMR x 1.725
Extremely Active (hard-core exercise 7 days a week or 2x training a day) = BMR x 1.9
After you times your BMR with your TEE you will have now worked out how many calories you need a day to maintain your weight. All you have to do now is subtract 700 calories from this number. P.S. Since you’ll be losing body fat almost everyday you’ll need to recalculate this number at the end of every week.
The Perfect Macronutrient Split
Protein should make up between 35-40% of your daily caloric intake, carbohydrates should make up 5-10% of your intake and fats should make up 55-60% of your intake.
Here are a few examples:
1700 Calories = 149 grams of protein, 43 grams of carbs, 104 grams of fat
2000 Calories = 175 grams of protein, 50 grams of carbs, 122 grams of fat
2500 Calories = 219 grams of protein, 31 grams of carbs, 167 grams of fat
Once every 2 weeks you’re allowed a refeed day with most (at least 90%) if not all the extra calories coming from carbohydrates. Simply add an extra 300 grams of carbs (1200 calories) to your daily caloric intake and eat foods that you wouldn’t normally be able to have on your normal diet plan. You’ve earnt this refeed day so take advantage of all these extra calories and enjoy yourself !
One last thing: The next morning when you weigh yourself you’ll have gained an extra couple pounds, but that’s fine because it’s just the extra food you have in the stomach, water retention and glycogen reserves being replenished. Your weight will gradually come back down in the next 2 days, so don’t worry about it.
Taking the right supplements is one of the most important parts about this diet since you’re on such low carbohydrates. These 5 supplements will help you preserve muscle mass, prevent the feeling of fatigue/light headedness during training and fill in your nutritional gaps; all things that are extremely common when doing a true low carb diet.
1. Pre Workout With BCAAs
Taking a pre workout with BCAAs will help improve your intensity, focus and concentration so that you can train without feeling fatigued or light headed. The BCAAs will help keep muscle and strength loss to a minimum while ensuring pumps are still achievable in the gym even though you’re on a low carb diet.
For More On Pre Workouts With BCAAs: Click Here
2. Creatine Monohydrate
Creatine helps with muscle and strength preservation, it has also been shown to increase endurance therefore improving performance and efficiency when training. Creatine also adds water to your muscles, which helps them recover quicker and allows you to workout longer.
For More On Creatine Monohydrate: Click Here
3. Fish Oils
If you plan on eating a lot of fatty fishes such as mackerel, salmon, herring etc on this diet then you probably won’t need to take fish oils, but if not then supplementing with fish oils are an ideal way to increasing your intake of the essential omega-3 fatty acids.
For More On Fish Oils: Click Here
4. Psyllium Husk
Eating enough fiber on a low carb diet can be quite hard to do, so taking psyllium husks will help prevent any digestion problems from occurring.
Low carb diets tend to leave a lot of nutrient gaps since you can’t have fruits or grains and if you don’t get enough vitamins/minerals your body just won’t function properly, taking a multivitamin can easily solve this problem for you.
To sum up if you follow this diet there’s no doubt you’ll get shredded, but it ain’t going to be easy. So if you need any help or have anymore questions about this diet then leave a comment below about it.