![]() ![]() Shred Rule 3: Increase Your Energy Expenditure If you aren't as active and know for a fact you have a sluggish metabolism, start with an 800-calorie deficit. In the example, my shredding calories would be 2,800 - 500 = 2,300 calories. If you are extremely active and have a fast metabolism, I recommend you deduct 500. Subtract 500-800 calories from your maintenance calories to determine your shredding calories. This number represents your maintenance calories. Take your current body weight and multiply by 14.įor example, if you weigh 200 pounds, 200 x 14 = 2,800 calories. How do you calculate this number? Easy! There are some useful calorie calculators online, but for the sake of making this brain-dead simple, here's an easy way to estimate your starting number. I suggest you start your shred at a 500-800 calorie deficit at the most. Then, you'll spend a week counting your calories and getting a feel for what a full day of eating at this level looks and feels like. This is my goal for you as well, but first you need to find what I like to call your "sweet spot" for shredding calories. I've counted calories for so long that I can estimate the calories in pretty much anything and get fairly close. ![]() Remember, the goal is fat loss without sacrificing muscle-or losing intensity in the gym. I made this mistake, and it cost me months of progress in the gym. When you starve yourself and eat in a 1,000-plus-calorie deficit each day to speed up your fat loss, you are only hurting yourself and causing damage. Imagine going through diet hell just to come out of it looking like crap. The faster you try to shred, the more muscle you will lose, and the slower your metabolism will become.Įveryone I've seen rush the process by going into a drastic caloric deficit ended up looking worse. Shredding slow is the first rule for a reason. Let's start with the three rules of shredding you must follow for this to work. If I can do it with my skinny-fat genetics, you can, too. The goal of losing fat while keeping muscle and crushing your workouts may seem to contradict itself, so pay attention to the details. Most natural lifters fail miserably at this for obvious reasons. The point of getting shredded is to lose fat all over your body while simultaneously not losing muscle, not losing intensity in your workouts, and not causing metabolic damage by starving yourself. Shredding is different from traditional weight loss. ![]()
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