• Casey Zander

Step by Step to Shredded | My Approach

People who lift weights, workout, and eat healthy are what I like to call “Casual Lifters.” They typically look pretty good and they might even be “The Big Dude” or the "Fit Chick: in their social circle.


But being relaxed about anything only gets you so far... Especially with your fitness.


At some point in almost every lifters life he or she will want to take their physique to the next level. What it what be like to be incredibly lean? “Stage lean” or "Shredded" as it’s known to those in the industry. Maybe you don’t want to get quite to the point of seeing all of your veins and what not, but this plan will get you however lean you want to be if you follow it.


So if you are ready to take a step, or many steps, beyond casual, than I got the tricks for you!



Nature

If you have been doing this long enough then you will understand that getting to 10% body-fat (especially for a male) if not that difficult. It's getting below 10% that makes a person dive deep into their own willpower to get through it.


This method is guaranteed results. It is the method that I have used for multiple years in a row to prepare for summer, and how I typically coach any long term client that I take under my wing.


The ONLY WAY to not see results with this method is if you do one or all of these three things.

1. Quit early.

2. Don't track your calories/macros properly.

3. Deviate from the plan.


I take my cut at a long term approach to prepare for summer. I look at it from a 16 week (4 month) long approach to give me adequate time to diet, and to retain as much strength as possible the whole time. You must remember that the goal with this is to lose fat, not just weight in general.


We do not want to lose a combination of fat and muscle, just fat only. To do this, we continue to lift heavy in a progressive overload format prioritizing all compound exercises first, and we do not UNDER FEED. We keep the body at a 400-600 calorie deficit per day. Thats it.


The game plan.


Weeks 1-4

This is where we just start the cutting process. I like to take bodyweight X 12 to get your daily number of calories to attempt to start cutting on. Weeks 1-4 this is just normal caloric deficit. We designate our macro nutrients to 40% carbohydrates, 35% protein, and 25% fat. This is good because it is an easy format to track almost any food/meal to make it fit your macros. These first weeks, there are no meal restriction times.


BLOG on how to count macros right HERE.


Weeks 4-8

This is where we start to add in intermittent fasting. Weeks 4-8 is still a normal caloric deficit. We designate our macro nutrients to 40% carbohydrates, 35% protein, and 25% fat. This is good because it is an easy format to track almost any food/meal to make it fit your macros. However, this is where we condense our eating window to 8 hours or less. There will be a fasting time as well and a feeding time. The body can have an increase in hormonal output and fat burning hormones while fasting.


BLOG on fasting vs traditional eating HERE.


Weeks 8-12

This is where we ditch intermittent fasting briefly and and switch to a ketogenic diet. We take a break from "IF" because the body can start to adapt to this. We bring back a traditional eating window with no meal restriction times to help reset the digestive system and bring nutrients to the metabolism at all times. The ketogenic diet is a macro nutrient ratio that is very high in fat. Your daily intake will be 70% fat, 25% protein, and 5% carbohydrates. This brings an amazing amount of fat loss and hormonal benefits along with it. In males, growth hormone and testosterone is elevated, blood glucose and insulin sensitivity drop, and a new degree of fat loss starts to kick in.


Weeks 12-16

This is where we BRING BACK intermittent fasting to an eating window of 8 hours or less. We couple that with the ketogenic diet. By now, the body is adapted to having nutrients at all times and we can make that switch back to "IF." The ketogenic diet is a macro nutrient ratio that is very high in fat. Your daily intake will be 70% fat, 25% protein, and 5% carbohydrates. This brings an amazing amount of fat loss and hormonal benefits along with it. In males, growth hormone and testosterone is elevated, blood glucose and insulin sensitivity drop, and a new degree of fat loss starts to kick in.


A full day of my ketogenic eating is below.

https://www.youtube.com/watch?v=QDzJ-RFdDaM&t=91s

If you follow this, you will see results very fast. Especially, if you are structuring all of your training each week in the correct format. Keeping muscle on the frame while dieting is crucial. You must lift hard, you must lift heavy, and you must stay consistent. This will ensure that the weight you are losing is fat.


Done.

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