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Hey guys. I used the word “Unbreakable” in the post title as I believe these rules are the non-negotiable aspects of rapid fat loss and successful body recomposition. Miss 1 or more of these and you may very well fail…miserably.
I think points 3 and 5 especially might be new to many of you. Make sure you get them all!
Oh, and notice I didn’t say weight loss. Weight loss is often a combination of fat and muscle loss. Disaster! We don’t want to lose even 1g of muscle in the fat-torching process. And you don’t have to.
(1) CALORIES ARE KING
This is the most fundamental principle there is. The amount of energy going in your mouth must be less than what your body needs. In this situation your body is literally forced to turn to its stored body fat for energy.
This is fundamental and there’s no escaping it. Nothing else really matters if you’re not in a caloric deficit.
(2) HIGH PROTEIN INTAKE FOR FAT LOSS
Protein is crucial for gains. But believe me when I tell you that it’s even more important when cutting.
The studies are very clear – high protein intake (often around double what the ordinary man or woman on the street is eating) preserves muscle tissue when cutting.
You WILL lose muscle when cutting if your protein intake is too low. 1g protein per pound of body weight is sufficient, but when advising people on a cut, I prefer to be a little more precise and use a formula based on their LEAN body mass, not total body weight. It goes like this…
Lean Mass Weight (kg) x 2.75 = Daily Protein Requirement
(By the way, you simply divide pounds by 2.2 to get the equivalent in kilograms. So 170 pounds is 77.27 kg)Formula for protein when cutting: Lean Mass Weight(kg) x 2.75 = Daily Protein Grams Click To Tweet
To get your lean mass weight, you first need to know your total body weight and your body fat percentage. If you don’t know your body fat percentage, I have a free body fat calculator on this page. Alternatively buy a cheap pair of body fat calipers like Accumeasure here.
NOTE: I made a list of the top 20 foods to get ripped. You’ll find it extremely helpful in your quest to get shredded. If you would like access to the full list for free, just type in your email below. You don’t have to go to your email to click a confirm link; the info you need will appear immediately after you enter your email. Enjoy…
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(3) EVEN “SPLURGES” MUST BE FAIRLY CLEAN
Once a week you can take in more calories (and more carbs if you go the lower-carb route).
However, AND I HEREBY WARN YOU, you can’t cheat like you do when gaining. You can go ahead and disbelieve me, but think about it…
Pizza and ice cream (or more?) can easily come to over 3000 Calories. Add the other calories you ate during the day and you may be over 4000 Calories. You may have dieted the other 6 days of the week to create a 3000-4000 Calorie deficit for the week (4000/6 = 666 Calories under maintenance/day on those 6 days).
So now you’ve just wiped out your whole week’s cutting work in a single meal. So week on week…you get nowhere. If doing a carb-cycling cut, those carb-ups need to be fairly low in fat.
If you want sweet treats, I recommend you learn how to “cheat clean” with my Buff Baking cookbook. There are recipes for all phases of diet in there, bulking, cutting, high-carb, low-carb. Recent feedback I got regarding my incredibly simple Buff Bar protein bar recipe came from Tony Lefebvre in Canada…
“I just tried those bars from the new Buff Baking. Holy cow they’re brilliant! Basically tastes like a Reese Peanut Butter Cup. Just had to say…moment of brilliance.”
(4) WEIGHT TRAINING IS KING. NOT CARDIO
Cardio only burns calories when you’re doing it. Weight training keeps burning calories and keeps your metabolism raises for 36-48hrs after the training has ended.Weight training keeps burning calories for 36-48hrs after the training has ended Click To Tweet
Also, scientific studies and meta-analyses clearly show that of all combinations of types of diet (low-carb, low-fat) and all types of exercises (weight training, cardio) it is the following combo that brings about the very best difference in body composition i.e. the greatest reduction in body fat and increases in muscle mass. It is this…
WEIGHT TRAINING + REDUCED CARBS = BEST FAT LOSS AND MUSCLE GAINS
For more on this, I present an in-depth explanation in my article: ‘Cardio Sucks’ here.
P.S. If you want to use the same workout as I do to build muscle (Targeted Hypertrophy Training), just pop in your email and click the button. Enjoy them gains! 🙂
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(5) AN UNSHAKEABLE MINDSET
Pardon me a second, but I need to say this – Stop feeling sorry for yourself when you’re cutting. Stop complaining about the food you can’t eat and so on.
All guys/girls who look lean and muscular on a consistent basis eat like this. It’s our LIFE. And we LOVE it. You are in the same boat as us.
STOP focusing on what you AREN’T GETTING, and start thinking about what you ARE GETTING. Everything worth having in life involves paying a price.
You want something in a store? You ask the price and you pay for it. Same deal with getting abs. Figure out the price that needs to be paid – the training and diet – and you resolve to pay the price. End of story.
Again...this is our life. And we love it. Join us 🙂
You can use my “Body Fat Furnace” approach to get those abs…and keep them. Or, if you prefer, I can take your stats and create a nutrition plan just for you (the right cals/macros and a meal plan) on my coaching site here. I’d be happy to help.
Got questions? Need help? Ask me below, or on my facebook or forum. I’ll get back to you as quickly as I can.
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Buff Baking Anabolic Cookbook
Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.
Advanced T.H.T. Training
A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.
Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.
Shoulder Blast Workout
In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.
The Arm Blast Experiment
Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.
Chest Blast Workout
3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.
The Leg Blast Workout
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HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND
I highly recommend MyProtein for all your supplement needs.
GO TO MYPROTEIN UK/EUROPE
GO TO MYPROTEIN USA
- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
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I can testify number 3 is right because I’ve done it!! Throw away a weeks progress because as soon as I break my diet, I binge like crazy!
I don’t understand how anyone can whine about the choices of food available for cutting fat. Many protein powders outclass ice cream and cake, Greek yogurt by a legitimate manufacturer (not Yoplat, Activa Dannon, for example) mixed wit ground chia seeds outclasses McDonald’s fries, mixed vegetables outclass KFC. It takes so little time to become accustomed to clean food and not want that Pepsi, Gatoraid, or Del Monte 1% fruit juice or Pom Wonderful that is 0.1% as in one one thousandth pomegranate juice and the rest is mostly sugar water.
I am always challenged by THT, TSPA/Chest /Leg/Arms blast, I have seen more gains than ever before. But I was even more challenged by the doco on youtube ” What the Health”
@Robert. Exactly. You’re 100% right about that, buddy 🙂
@Roland. So happy about your gains! I’ll have to look up that documentary.
I started this year determined that I AM gonna lose my gut, I spent 10weeks doing EVERYTHING right,Lost over 2st and finally was under 200lbs, decided to “treat” myself and cracked,my cheat meal turned into a cheat week and I undone ten weeks in ten days,I am SO depressed and angry at myself.
@Gordon. Happens all the time, buddy. Unfortunately. I have 1 cheat meal a week when gaining all year. If and when I cut, even the cheats are pretty clean. If I let myself eat anything, I might not stop lol. Anyway, hope you got back on the wagon, pal.