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
You are on page 1/ 4
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.
17 Day Diet Plan: Celebrity Diet- Lose 10-15 lbs in 17 Days? Including 17 Day Diet Cycle 1 & 2 Meal Plan, Recipes, & Shopping List: The 17 Day Diet Book
Burn Fat Fast: The Power of Four: Revolutionize Your Fitness Routine with 4-Minute Workouts, The Science of Rapid Fat Loss (Proven Strategies for Busy People) Sarah Matthews