I get a lot of questions from people about what is the best way to go about getting shredded. Everyone wants the latest diet or workout. These are basic and simple. This is what people need to make gains. The easier something is to understand, the easier it will be to stick to it.
When you're trying to get shredded, the main obstacle is dieting. Most people fail miserably on this part. This is due to a failure to plan. When you have a goal and want to accomplish it, you have to put your energy and focus into it. Never think about how you're going to diet or how long you want it to last. This leads to paralysis by analysis. You also need to know what foods you crave and what time you get these food craving.
What needs to be done next is to inventory what you're currently doing in the gym and analyze how well it is working for you. Unfortunately, most people don't do this correctly. To do this right, write down every top set of each workout. If you're not getting stronger, or making visible changes in the mirror, it means what you're currently doing isn't working.
Without proper inventory, it's hard to find out what your habits are. If you don't know your daily habits how will you know what to correct? These are the questions that people don't want to ask themselves. If you focus and correct these mistakes you can make gains and help yourself . This is the reason I have been able to make gains myself. If you can't stick to the program and focus you will never make gains.
Now, let's get to the actual workout and plan.
The number one mistake people make in the gym when dieting is not lifting heavy enough. When you lift heavy during a diet, you force your body to keep as much muscle mass as possible since you're continuing to train heavy. The goal here is to lift as heavy as possible during the diet in order to preserve as much lean muscle mass as possible,
As far as how you structure your diet. Here are some useful questions that you need to know the answer to. What healthy foods do you enjoy eating? I know you enjoy your donuts and pizza. Well how's that working out for you? For most people, go ahead and skip the donuts and pizza. Other questions you need to answer are why are you dieting?
What is the reason for the diet? Are you getting ready for a wedding, bodybuilding show?
How often do you get or "feel" hunger during the day?
If you take it seriously and actually answer these questions you'll make gains. This is only if you stick to the diet as written and I'm assuming you'll continue to train heavy even when it's inconvenient. You will have sleepless nights, there will be moments where you will want to give up, it will be up to you to decide how you will react. If you know what you like to eat, and when you get hungry you will be better prepared to make a good decision about what to eat.
Get Shredded Diet and Training Plan
Sample Diet and Meals:
Meal 1: 5 whole eggs, 1/2 cup of oatmeal
Meal 2: 8 oz canned tuna, with 1 serving of almonds
Meal 3: 6 oz of lean beef, w 1 cup of green beans and 1 cup of rice
Meal 4: 1 serving of almonds, or protein shake
Meal 5: 8 oz of canned tuna, or cottage cheese
As far as the meals are concerned, follow this sample diet and if you do it exactly as written you will make gains. The problem people have is that they don't know understand what needs to be done to get shredded. Sticking to an effective diet is most important for body composition.
Get Shredded Workout Program
Day 1: Push Day
Flat bench press: 3 x 4-6 reps
Weighted dips: 3 x 8 reps
Overhead Press: 3 x 6 reps
Close grip bench press: 3 x 8 reps
Ez bar tricep press downs: 3 x 20 reps
Day 2: Pull
Dead-lifts: 1 x 6 reps
Deficit dead-lifts: 3 x 6 reps
Weighted chin ups: 3 x 8 reps
Pendlay rows: 3 x 10 reps
Barbell curl: 3 x 12 reps
Day 3: Legs
Back squats: 3 x 3-5 reps
Front squats: 3 x 6 reps
Leg press: 3 x 20 reps
Walking lunges: 3 x 20 steps per leg
For the best possible gains, do each workout once per week with a day off in between each workout. It's important to take the off days. Dieting is hard and stressful on the body. In order to successfully diet down, you need to preserve as much lean muscle mass as possible. When you're on a diet the body doesn't have the required amount of calories to build lean mass.
Building muscle requires a caloric surplus. For fat loss, a caloric deficit is the most important. Contrary to what the fitness industry says, you can't build muscle and lose fat simultaneously. Muscle building simply requires too many calories. What this means is that you need to make sure that you're in a caloric surplus every day.
Thank you for reading.
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If you're interested in 1 on 1 coaching personal training, email me at duke1614@gmail.com. I'll do everything I can to help anyone achieve their dream physique.
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