Getting fkn SHREDDED
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Lets start a large discussion on getting shredded, with the ultimate aim to put the body into a primarily glucose oxidizing metabolism. For reference, I am talking about getting Jeff Seid 2014 and Marc Fitt levels shredded for the summer; https://youtu.be/I2Nvmr7yx54?si=8k4IjmiP0z-zZT7S
So to begin, I did a lot of digging of older posts on the Ray Peat forum and found many brahs were recommending a very low fat diet. (10-20%, and even lower!, of calories). Many were still eating at maintenance and getting sub10% BF. The goal was to load the body into a glucose-driven metabolism and flushing out PUFAs. The claim was also that once you reach a "level" of this glucose-dominated metabolism, that saturated fats could then be re-introduced without any problems - that is to say, fatty-acid oxidation would not occur and fat would not be out on.
What are the implications of a low fat diet? Would it not affect hormone production? Also does coconut oil have to be cut out as well or should it be included in the consideration of fat consumed?The past month and a half I have been eating a slight deficit, and have noticed my body temp has decreased ever so slightly on average. I have started to supplement glycine and have upped my consumption of collagen rich foods to combat this - will keep an update since I only started this last week.
Overall in a month I have gradually lost about 10-12 pounds, muscles are still full and strength is fine (even hitting higher in some exercises). I believe I am currently at 9-10% (look good but not as diced as the Lads mentioned above).
Here is my routine for those interested;
Exercise - Lift 4 times a week, train abs 3 days week, walk on treadmill for 30min (200calories) everyday (walking does not create that "burn" (lactic acid buildup) that other forms of intense short burst cardio does).
Diet - All home made. Typical day is Raw milk+Collagen+Glycine and 4 eggs (coconut oil) with some small sourdough slices , Beef and coconut oil rice , More beef usually and olive oil pasta. My snacks are always just oranges and bananas. I consume Haagen-Dazs lightly on the weekend. 8 Oysters on the weekend as well. The occasion I do eat out, I immediately take a tablespoon of coconut oil when get home lol.
Supplements - Morning is Thorne D3 + K2, 400mcg Magnesium, 500mcg B1, and 500mg B3. Night is 500mcg Taurine, 500mcg B1, Strong B-Complex, 10,000 Biotin, 400mcg Magnesium.
Aesthetics will always be the way ...
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Seems like a solid diet and exercise routine. The one thing that might be holding you back is your hormones.
Have you ever done a hormonal test to check your levels of androgens. I think one of the key things holding back weight loss if you're not in an extreme calorie deficit is high levels of estrogen and cortisol.
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I have not, I will probably get one later in the summer. All my other bloodwork is pretty much perfect and I yearly have a TSH of 0.9-1.0 ... Thats what concerns me about lowering the fat so much, doesn't a lack of fats lead to lower test production? (not very knowledgeable in this area). What role of coconut oil fat have in test production?
I also believe my cortisol and estrogen are pretty low, I have no symptoms of them...but could be that my test is not necessarily "maximized" -
If you’re talking about a low fat diet and increasing GO, look no further than Mildronate.
You can try cycling it 3 weeks in 3 weeks off. Stuff will improve your endurance like crazy and squeeze every drop of glucose from your blood into those juicy muscle cells.
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Low fat is a quick way to crash your testosterone, on a cut I would go higher sat fat with carbs around workouts and before bed. Also take a vitamin E supplement.
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@RawGoatMilk88
My plan is to eat 15% fat (most if not all coconut) on days I lift, replace missing "gap" with carbs, and then on the light abs+walking days I will consume the usual 30% fats (butter, olive, fatty meats). I "exercise" everyday but lift only every other. I will do this starting this week and will go for a month and update this thread.
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@Beach-Stud said in Getting fkn SHREDDED:
walking does not create that "burn" (lactic acid buildup)
Baking soda before exercise reduces lactic acid for me.
@jamezb46 said in Getting fkn SHREDDED:
Mildronate
Explain more please.
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My pleasure. Mildronate is a Latvian drug that inhibits carnitine synthesis and competitively inhibits carnitine transport proteins in the mitochondria. It therefore forces your cells to utilize glucose oxidation for their energy supply.
As a consequence, you get less cytotoxic products of incomplete beta-oxidation that build up during exertion, as your cells rely on Glucose oxidation and glycolysis to a much greater extent.
While running mildronate, it is advisable to use 250-1000mg per day
You do, however, need to cycle. 3 weeks on a weeks off is a typical course.
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@Beach-Stud hey bro, I'm trying a similar approach. How many kcals do you consume daily?
I had to increase my deficit a bit to start up the fat loss. I'm doing 3 full body workouts per week and one sprinting workout.
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How is the cut going?!
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ive found that taking some t3 while cutting is a good way to keep metabolism from dropping and to not feel like shit
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@Beach-Stud wtf how can you eat around 10% fats with daily raw milk, oily pastas, beef and eggs? if i eat like that the fat % goes much higher, cant keep it low.
