Get Shredded: Step by Step Nutrition Guide

If your goal is to get shredded you will have to follow a few basic steps, here are some of the ground rules on getting lean AF

Step 1: Your  diet 

Diet always comes first, again so it sinks in,DIET ALWAYS COMES FKN  FIRST!  You need to be taking in enough protein, carbs and fats for your body type AND goal but at the same time be burning enough calories without losing muscle. Simple  AF. 

Step 2 : Measuring what  the FCK you eat 

Measuring and weighing out your food is very important, this will make sure you don't eat to o  much or to o  little of certain foods, spreading these meals out throughout the day will help speed up your metabolism remember the goal here is to be burning more calories you are  consuming. 

Step 3: Protein consumption 

There are various different types of protein you can incorporate into your diet, most commonly being fish, steak and chicken , always focus on filling your  daily protein intake with solid foods as this helps strengthen your metabolic rate, whey protein is usually taken after training because it absorbs faster than solid proteins . You need a FKN  fast absorbing protein straight after training to help with muscle recovery.  The simplest to break this whole "take enough protein" thing down is this, protein builds healthy muscle and healthy muscle helps your body to burn fat naturally. 

Step 4: Fats are good AF

Burn fat but also to eat fats... Crazy right? Not really. When  we say fats  we're referring to healthy fats like Omega 3 fatty acids, Omega 3 will help utilise the carbs you eat to build muscle and like we discussed in step 3 this will help your body to burn unwanted fat. 

Step 5 : Add HIIT (High Intensity Interval Training) to your training to your protocol. 

Despite the benefits  of HIIT  it is  a whole lot better than walking on a treadmill for what feels like an eternity. HIIT will boost your metabolic rate for hours after the workout is finished. This means you'll still be burning fat long after your workout. 

Step 6: Add a Badass   Fat  Burner to your supplement stack 

The is alot of  BULL SHT out there so before you head out and buy the first thing you can get your hands on do some research, make sure you are taking the right type of fat burner for your goal. If you know you have medical issues make sure to consult your GP first. Keep in mind the goal here is the  RIPPED AF not get dead AF ! 

Step 7: Get enough sleep 

This is probably the most passive thing you could ever do but most people overlook the benefits of doing ABSOLUTELY nothing, listen up   kids this  might surprise you but rest and sleep are equally important as training and dieting so make sure you get your 6 to 8hrs of sleep to help your body grow. 

Here is a example of a cutting diet, follow the 7 steps and you will be lean AF in no time. 


50G oats 
6x egg whites
2x Omega efa softgels
1x Multi Vit + 500mg Vitamin C


60g almonds
6x egg whites


200G fish fillet
80G sweet potato
1 cup green beans
2x omega efa softgels
500mg vitc


60g almonds
6x egg whites


1x serving whey
60g almonds

pre workout
1x serving whey post workout


200g fish fillet
1x cup brocolli
1 cup mixed veg
Half small avo
2x omega efa soft gels
500mg vitc

Before bed
2x table spoon fat free cottage cheese

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