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Fat Torching Routine I Followed

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Martin stone
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50 views4 pages

Fat Torching Routine I Followed

Uploaded by

Martin stone
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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This Workout and Meal Routine is how I shredded

down from 19% body fat to 15% body fat in less


than 2 months while losing virtually no muscle:

The Strategy: This strategy relies on the concept of Caloric


Fluidity.
Essentially, your body’s relationship with calories and energy is
a dynamic and constantly changing equation. When you learn
to understand that your Total Daily Energy Expenditure (TDEE
or “maintenance calories”) fluctuates each day depending on
your activity, you can begin to take advantage of that process.

The routine I followed to shred 4% of exclusively body fat in less


than 2 months relies both on this concept, and on continuing to
train heavy throughout the cut.

What you need to replicate this process for yourself:


1. Your TDEE (Or maintenance calories)
2. Time to lift heavy 3 times per week
3. Discipline
My schedule looked like this:
Monday: Fast for 17-20 hours. Around hour 16-18, I
would hit the gym. Chest and triceps. 3 reverse pyramid
sets of flat bench press, as heavy as I could go. 3 reverse
pyramid sets of incline dumbbell bench press, as heavy
as I could go. Then I would choose 2 supporting
exercises, skull crushers and tricep pull downs, overhead
tricep extensions and chest press machine, etc. Done.
Dinner on lifting days would be my exact maintenance
calories. Even though I burned more than my
maintenance calories that day because I lifted, I would
only eat maintenance. I didn’t pay attention to macros
either. Some of my favorite feasts included an entire box
of kraft mac n cheese AND an entire tray of purdue
chicken nuggets. (This would bring me exactly to my
maintenance calories).
Tuesday: Fast for 17-20 hours. Break fast and eat
whatever I wanted, as long as I maintained a 500 calorie
deficit. Some of my favorite feasts on non-lifting days
included an entire frozen pizza and a beer or two, plus
maybe a snack.
Wednesday: Fast for 17-20 hours. Around hour 16-18, I
would hit the gym. Biceps and Shoulders. 3 reverse
pyramid sets of bicep barbell curls, as heavy as I could go.
3 reverse pyramid sets of lateral deltoid raises (or 3
reverse pyramid sets of military press) as heavy as I could
go. One supporting exercise for biceps, and one
supporting exercise for shoulders. (Usually just 3 sets of
10, less focus on reverse pyramid training). Then I would
go home and feast up until maintenance calories.
Thursday: Fast 17-20 hours. Break fast and eat whatever
I wanted, as long as I maintained a 500 calorie deficit.

And so on and so forth… get how this works?


The reason this strategy is so effective, is because it takes
advantage of your body’s natural mechanics, as well as
heavily utilized the increased levels of Human Growth
Hormone caused by fasting.

By maintaining a caloric deficit every day, you are


ensuring that you’ll be burning fat the whole time. Both
by fasting, and by creating a smaller deficit on days you
lift, while still lifting heavy, you are giving your body all
of the tools it needs to completely maintain and protect
muscle mass.
I did this for less than two months, and lost not even half
a pound of muscle. I torched almost pure fat the entire
time, all while eating foods I liked and only lifting 3-4
days per week. Try it out for yourself!

Want personalized, one-on-one assistance


building out your own training schedule and
meal plan?
Check out shred-fast.com/personalizedprogram
and we’ll get you where you want to be.

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