My Shredding Diet! | Simple Rules to Get Shredded for Summer! | Lose Fat Fast
- Tom
- Apr 22, 2018
- 6 min read
My Cutting Diet that Got Me Shredded...
Now that we are getting the first few little glimpses of summer, the
occasional blue sky, the slight whiff of freshly cut grass, it’s the time of year that everybody starts to think about getting shredded for summer, in search of that beach perfect physique! Everyone then needs Simple Rules to Get Shredded for Summer! No one wants to look silly when they hit the beach do they?...
Well let’s face it none of us can reach perfection but we all must try our hardest to get close to the physique that we want to achieve.
So I thought that I would share with you what a typical shredding day is like for me. This is what I am doing currently as I begin my summer cut and also what I did 2 years ago when I got the physique pictured. This blog will teach you how to lose fat fast whilst enjoying your diet!
Importantly this is all whilst maintaining an enjoyable life and without counting calories!!
First off, here are some generally rules I stick to:
No sugary drinks, such as soft drinks or even juice drinks. These
are known as empty calories and so they skip digestion out so that they are pure calories!
Similarly no or very little sugary snacks, like chocolate, ice cream and sweets. So calorically dense that they aren’t worth it unless a cheat day!
Eat carbs post-workout- this gives you an insulin spike in the bloodstream which will send the proteins, and carbs straight to the muscles where you want them to be after a tough workout to allow them to grow!
Try to eat as many vegetables as possible! Great way to fill out meals with a low calorie high nutrient source.
Consume a high Protein Diet - make sure every meal you eat contains a high protein source, protein is difficult for the body to digest and therefore has a high metabolic benefit towards fat loss as the body tries to break down the protein. As it takes longer to digest it will also stave off your appetite for longer.
If you stick to this basic rules with your diet, then you're half the way there! Here though is more specifically the type of meals that I will eat...
Breakfast:
I like to keep my carbohydrates low throughout the day and save
them for my meals either side of my workout. For that reason for breakfast I have 2 whole eggs, with 3 egg whites, scrambled and cooked using a low calorie oil spray. I usually season with salt and pepper and serve on top of some baby spinach. This is a great way to start the day with a lot of protein, whilst keeping carbs low and also very low on calories. The baby spinach also gives my body the nutrients and anti-oxidants boost it needs first thing in the morning. I will always have a cup of coffee with this as the caffeine provides a thermo-genic boost, similar to fat burning supplements.
Mid-Morning Snack:
I like to try and hold out until lunch before I eat again, but if I’m particularly hungry I will usually just have a little nibble on some peanuts. Low in carbs, high protein, high fats, to fill you up without giving you that insulin spike that a carbohydrate filled snack would.
Lunch:
This is where I first introduce carbs into my diet for the day, usually low GI like wholemeal bread, sweet potatoes or whole wheat pasta, this is so that I have some carbohydrates in my body to fuel my workout this afternoon. So a typical lunch for me would be whole wheat pasta, with a tin of tuna, with a small amount of light mayonnaise, with sweet corn and red peppers. So I advise meal before a workout like this one contains a good carbohydrate source, high protein, with some fats in there too along with some vegetables or salad.
Pre-workout:
I always make sure I have a coffee before a workout or a pre-
workout supplement just to get some caffeine in to stimulate my body. Then if I am feeling particularly hungry (which can always happen whilst cutting!!) I may have a small carbohydrate snack to fuel my workout. Maybe a banana or a small amount of cereal, just to give me enough energy to fuel a big session in the gym!
Post-workout:
I always make sure I get in a good whey protein shake immediately after a workout, to get some protein back into the body when it needs it most!
Post-workout Meal (Dinner):
This meal is always my biggest meal of the day. It contains the
majority of my carbs with also high protein, some fats (not too many) and vegetables. So an example of this would be two grilled chicken breasts, pasta in a tomato based sauce, with some broccoli. This kind of a meal is making sure your muscle get everything they need after a heavy workout when they are depleted of all stores.
The carbohydrates will give you an insulin spike at the one time in the day your body needs it, after a workout! This is because insulin is a highly anabolic hormone more so than testosterone believe it or not.
Evening snacking options:
I tend to snack on things like carrots and celery as they are very low in calories and I am quite strange and actually enjoy them raw! Any other vegetables are great for snacking when trying to minimise caloric intake. Nuts can also be good as long as quantity is kept to a minimum. Then if I don’t feel like I have consumed enough protein for the day I may have another protein shake, or eat some egg whites, both are an excellent low calorie option to boost protein intake.
Check out my blog on Low Calorie Snacks for more info!
Supplements:
BCAA’s- I always like to use BCAA’s when cutting, as there is
widespread belief that they can help prevent muscle breakdown whilst cutting. They can also provide an energy boost to fuel workouts.
Caffeine/Fat Burners- I use coffee for this but pre-workout and fat burners all do the same thing really. The caffeine boosts your metabolism and heart rate allowing you to burn more calories. It also gives you the energy boost to really get you pumped for your workouts. I think usually combine this with a fat burner such as the one on the right which we sell on our store.
L-Carnitine- This supplement helps to immobilize fatty acids in the body, thus making it more likely that your body will use fats for energy. I also take this when cutting and have had excellent results.
So go ahead take on our advice and go get shredded and achieve that physique that desire! Don’t wait for it to happen, go out and get it!!
TOP TIP!!! Try and fill yourself up by consume large amounts of water, squash or diet soft drinks (don't over-do the diet soft drinks ie aspartame) and you can also use tea and coffee for this too if you don't add too much milk and sugar! This drinks will help to literally fill up your stomach and keep the hunger pangs at bay!
That pretty much then is what I eat everyday when I am dieting. It is a simple diet that just maximises protein and vegetable consumption whilst limiting carbs and fats so that my body is in a caloric deficit and therefore will use fat as its energy source. Try to use this blog to formulate your own shredding diet, send it back off to us if you like we'd love to hear what you come up with! Or if you need extra help with your diet be sure to contact us and we'd love to help you out and get you to smash your fitness goals!!
If you need a Training Plan to work alongside this
then subscribe to our website and we will send you a training plan.... Completely FREE! What are you waiting for then, get going with the plan, get dieting and get shredded for summer!!
If you want a detailed, personalised training and nutritional plan, drop us an email at evolvemusclefitness@gmail.com and we will make sure you achieve your goals!!!
Otherwise, stay classy and keep making gains!!!
For reading this far down the blog post we'd like to thank you and offer 20% off all items in our online store!! Just use code: BLOG20 and get yourself some fashionable gym-wear to help you feel great about yourself when working out!
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