How to Eat to Get Shredded | Gravity Transformation
If you’re looking for the perfect eating plan to get absolutely shredded then you found the right video because that’s exactly what I’m going to show you how to do today. Before we start let’s just clarify what I mean by shredded because that word can mean a lot of different things to a lot of different people. When I say shredded I mean getting your body fat percentage really low to the point where you can see very clear definition of your muscles, you’ll see a lot of vascularity, and the majority of your subcutaneous fat which is the fat that sits between your skin and your muscles will be gone. The reason why I want to clarify what I mean by shredded is because the diet regiment that you’ll have to follow to get your body fat percentage low enough to be considered shredded is a little different, mostly in how strict it is, from the regiment you would follow just to drop a couple pounds and to get leaner. Whether you want to drop a couple pounds or you want to get really lean for example to “shredded levels” you’re going to have to create a calorie deficit. And certain things that have always been enforced as really important rules in the past for burning fat have been debunked today. For example, you can get shredded with five to six small meals a day or you can have one to two larger meals per day. Meal frequency does not really play as drastic of an impact as we once thought it did. We’ve learned this through different diet approaches such as intermittent fasting and If It Fits your macros. Through these approaches, we’ve also learned that to burn fat we don’t have to eat clean Foods all the time. And this is where the major difference between dieting 4 General fat loss and dieting to get shredded come into play.
When your dieting for the General fat loss you will usually just have to make sure that you stay at your fat loss calorie range. Which means that if you eat a couple sloppy meals here and there as long as you’re still in that range you should lose weight. However, to get shredded you’re going to have to eat cleaner to hit the proper macronutrient ratios and to maintain a great body composition. I recommend that you eat “clean” at least 90% of the time when you’re really serious about dropping your body fat percentage really low and having that shredded tight look. The first thing you want to do is find out how many calories it’s going to take to get you to start burning fat. This is usually done by reducing your maintenance calories by roughly 25%. Once you have this number it’s not going to be enough to just focus on calories alone if you want to get shredded. 30 – 40% of these calories will have to be coming from protein. This is because protein requires a lot more energy to digest than other macronutrients which will cause an increase in the number of calories you expend from digestion and protein is necessary to maintain muscle mass while cutting. The other 60 to 70% of your calories are going to be coming from fat and carbs. Depending on your body type you may have a higher or lower tolerance for carbs. for example, if you’re an ectomorph which means that you’re naturally thin with skinny limbs, you can bring your carbs all the way up to 55% of your diet and still burn plenty of fat. On the other hand, if you’re an endomorph where you’re naturally Broad and thick you should try to keep your carbs below 25%. Luckily I have a calorie calculator on my website that will calculate all of this for you for free. I’ll include a link in the description. Once you have your exact macros if you’re trying to get shredded like I said your gonna have to keep your diet clean for the most part to hit those macros.
A couple great clean sources of protein are fish chicken breast turkey eggs especially egg whites, and protein powder. Some great sources of carbs are sweet potatoes baked potatoes brown rice quinoa oatmeal cream of wheat and grits. And some great sources of fat include coconut oil avocados egg yolks high-fat fish like salmon and olive oil. These are just a couple sources and there are plenty of good macronutrient balanced sources that you could find. You want to eat these types of foods 90% of the time when you’re trying to get absolutely shredded. That other 10% or less you can have a couple cheat Foods as long as it fits your Macros.
Check out my client Chelsea’s transformation where he lost a whole bunch of fat.
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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org