Shredders GTFIH

[bbchamp03]

Ok so I had some success using this protocol to lose 20lbs+ across 10 weeks.

Is it optimal? Who knows? Im not saying this is THE WAY just saying its something that worked for me.

I check the sticky on working out your macros and some people doing similar things.

Summary or overview
- One goal, lose Body Fat (20lb+ down - 10 weeks)
- Calorie Deficit
- High Carb
- Moderate Protein
- Low Fat
- Weights 4-5 times a week
- No Cardio
- No drugs
- 20lbs down & comfartable
- Pop tarts every day - my vice

Nutrition overview



Results (More info in the youtube description - Calorie Calculator etc)



Really interested to hear if you appraoch this in a similar manner? (I think its all mostly common sense)

[BazingaO]

Well, basically you just lifted/trained while being on a deficit? Everyone is doing that when we're cutting... Except most of people try to keep their fat around 0.45 gr /lbs of boyweight.

How low were your fat intake? And how big were your deficit?

[bbchamp03]

Well, basically you just lifted/trained while being on a deficit? Everyone is doing that when we're cutting... Except most of people try to keep their fat around 0.45 gr /lbs of boyweight.

How low were your fat? And how big were your deficit?

215-220lbs, and between 185-195lbs

in addition, this is exactly what every one should be doing... however there seems to be some confusion on what is required and we see all these fad diet approaches. My intention is to call it as you have above, there are no secrets. I think most people dont think you can achieve the results above without mundane cardio or cutting out specific foods etc....

[BazingaO]

215-220lbs, and between 185-195lbs

in addition, this is exactly what every one should be doing... however there seems to be some confusion on what is required and we see all these fad diet approaches. My intention is to call it as you have above, there are no secrets. I think most people dont think you can achieve the results above without mundane cardio or cutting out specific foods etc....

You didn't answer my questions.. Because if your fat intake was too low, I don't think it's the most optimal way toward long term health effects.

[bbchamp03]

You didn't answer my questions.. Because if your fat intake was too low, I don't think it's the most optimal way toward long term health effects.

Ah I misread your original post.

The goal was not optimal health, the goal was fat loss across 10 weeks.

In the 'offseason' which is any time not in calories deficit my fats are more evenly distributed, but during the cut I switch things around.

The low fat, higher carb approach is one that has proven quite succesful with natural bodybuilders approaching shows. Its not a lifestyle approach, for that I advocate a more even split of fat and carbs. I keep my protein even year round.

[BazingaO]

Ah I misread your original post.

The goal was not optimal health, the goal was fat loss across 10 weeks.

In the 'offseason' which is any time not in calories deficit my fats are more evenly distributed, but during the cut I switch things around.

The low fat, higher carb approach is one that has proven quite succesful with natural bodybuilders approaching shows. Its not a lifestyle approach, for that I advocate a more even split of fat and carbs. I keep my protein even year round.

Ok fair enough. But how much fat were you eating on average?

Otherwise nice job, you made a great progress in 10 weeks. Your lifts have improved?

[kcuviello]

i mean - you look good for 10week progress no doubt about it, congrats - thats work.

but - high carb, moderate protein, low fat?

I would imagine low carb, high protein, high fat would have given you even better results.

[bbchamp03]

Ok fair enough. But how much fat were you eating on average?

Otherwise nice job, you made a great progress in 10 weeks. Your lifts have improved?

Approx - as I use them as targets not definites (that willl freak some people out) 40g of Fats, 340g of Carbs, 180g Protein, and 30-40g Fibre. (each could swing up and down by 10-20%).

Lifts improved ever so lightly across the 10 weeks as the weight came down but I also use the cut phases to reduce the weight and work on form and assistance lifts so its hard to be objective.

[Jasonk282]

Why would you reduce the weight you use on your lifts in a cut when the goal of a cut is to preserve as much muscle and strength as possible?

[bbchamp03]

Why would you reduce the weight you use on your lifts in a cut when the goal of a cut is to preserve as much muscle and strength as possible?

Its all a matter or perepective, overall Volume can be increased using lower weights.

My primiary objective was to reduce Body Fat, my secondary was to retain muscle tissue which I did by creating a slight caloric deficit, maintaining protein consumption and avoiding excesive exercise like additional cardio.

I then use the 10 weeks as my scheduled deload phase, and increase volume (for as an example switch from 5x5, 351 etc to a move GVT style split).. So its less about maximals and more about total weekly volume.

(Edit - seemed like a flame response - which it isnt at all, it was a good question)

[Jasonk282]

Its all a matter or perepective, overall Volume can be increased using lower weights.

My primiary objective was to reduce Body Fat, my secondary was to retain muscle tissue which I did by creating a slight caloric deficit, maintaining protein consumption and avoiding excesive exercise like additional cardio.

I then use the 10 weeks as my scheduled deload phase, and increase volume (for as an example switch from 5x5, 351 etc to a move GVT style split).. So its less about maximals and more about total weekly volume.

(Edit - seemed like a flame response - which it isnt at all, it was a good question)

Thanks for clearing that up. I did the same thing. Now i'm doing lots more weekly volume, but less weight.

[FrankThaTank24]

how many pounds a week did you aim to lose OP?

[bbchamp03]

how many pounds a week did you aim to lose OP?

The aim was 1-2lbs a week, I tried to keep all things constant and weighed myself bi-weekly. Highest weight was 220lbs and lowest was 186lbs (i put that one down to dehydration though as I got stuck in a conference room all day with 2 small bottles of water...

[InItForFitness]

Let me start by saying solid job on the cut, OP.
Nice work for 10 weeks, and nice to see someone taking a (farily) logical approach to dieting/fat loss.


However, I do have to disagree and show some concern for the following statement...

The goal was not optimal health, the goal was fat loss across 10 weeks.

The goal should ALWAYS be optimal health.
Why sacrifice health for potentially increasing your fat loss a bit.

You could have kept fats higher/maintained optimal range & health at the same time and still saw the same results.

[bbchamp03]

Let me start by saying solid job on the cut, OP.
Nice work for 10 weeks, and nice to see someone taking a (farily) logical approach to dieting/fat loss.


However, I do have to disagree and show some concern for the following statement...



The goal should ALWAYS be optimal health.
Why sacrifice health for potentially increasing your fat loss a bit.

You could have kept fats higher/maintained optimal range & health at the same time and still saw the same results.

Thanks & I see what your saying.

I guess the word OPTIMAL is scewing things. Being in a calorie defecit is not optimal regardless of how you cut the macros, running fats at 40g-50g for 10 weeks is not optimal but its not unhealthy.

I felt a million bucks on this cut and was eating a wide variety of food and rarely felt hungry, its the strategy I have used for a few years now (4) and its the one that produces the results and easiest to maintain...

I said in my video, I have guys running high fats low carbs, I have guys running a balance of both and after trial and error I found low fats high carbs to be the sweet spot for me during a cut. Off season butter my ass and call me Kardasian because those fats go in!

[InItForFitness]

Thanks & I see what your saying.

I guess the word OPTIMAL is scewing things. Being in a calorie defecit is not optimal regardless of how you cut the macros, running fats at 40g-50g for 10 weeks is not optimal but its not unhealthy.

Right, just poor word selection and I simply highlighted it due to any potential lurker/new member who reads this and sees that.

It could easily be miscontrued to say "Sacrifice health for results...", which I'm sure niether of us want them doing

[bbchamp03]

Right, just poor word selection and I simply highlighted it due to any potential lurker/new member who reads this and sees that.

It could easily be miscontrued to say "Sacrifice health for results...", which I'm sure niether of us want them doing

+1

[bbchamp03]

i mean - you look good for 10week progress no doubt about it, congrats - thats work.

but - high carb, moderate protein, low fat?

I would imagine low carb, high protein, high fat would have given you even better results.

Ooops missed this one, what makes you think that?

[loganhart]

Ok so I had some success using this protocol to lose 20lbs+ across 10 weeks.

Is it optimal? Who knows? Im not saying this is THE WAY just saying its something that worked for me.

I check the sticky on working out your macros and some people doing similar things.

Summary or overview
- One goal, lose Body Fat (20lb+ down - 10 weeks)
- Calorie Deficit
- High Carb
- Moderate Protein
- Low Fat
- Weights 4-5 times a week
- No Cardio
- No drugs
- 20lbs down & comfartable
- Pop tarts every day - my vice

Nutrition overview



Results (More info in the youtube description - Calorie Calculator etc)



Really interested to hear if you appraoch this in a similar manner? (I think its all mostly common sense)

Tee hee

Edit: gjdm

[chrisimundo]

Just wanted to chime in on the whole fat intake debate.

Is it the healthiest thing to have your fat that low? Probably not

but neither is being in a deficit, the "OPTIMAL" thing for health would be not to enter a deficit at all if you are already at a healthy body-fat.

We all do this **** to get shredded and the fact of the matter is that getting very lean can be just as unhealthy as being obese.

just my 2 cents

Edit - also good job on the cut brah

[bbchamp03]

Just wanted to chime in on the whole fat intake debate.

Is it the healthiest thing to have your fat that low? Probably not

but neither is being in a deficit, the "OPTIMAL" thing for health would be not to enter a deficit at all if you are already at a healthy body-fat.

We all do this **** to get shredded and the fact of the matter is that getting very lean can be just as unhealthy as being obese.

just my 2 cents

Edit - also good job on the cut brah

Ha it's a good point !

[anonymous]