Millions of people across the globe want to get jacked. Bulking is great, but you won’t ever get jacked without knowing how to do a cutting diet.
A cutting diet is where you shred your body fat percentage down so your muscles are more defined, and your abs are visible.
Let’s get one thing straight, knowing how to properly cut is hard, especially with all the bs mainstream fitness advice out there.
I’m here today to show you how to do a cutting diet properly, so you can look like a greek god.
How To Eat To Shred Fat
With all the “special diets” out there, it’s hard to know which ones are real and which ones will just waste your time.
The only sure way to shred fat is to eat at a caloric deficit.
“Wait what’s a caloric deficit?”
A caloric deficit is when your body has less calories than what it needs to maintain weight. The reason most people (American’s especially) are extremely obese is because they shove 4,000 calories of fast food down their throats.
They’re all at a caloric surplus, and every time they eat they need more and more calories to function. It’s like a never ending cycle of packing on blubber.
So let’s say for example, we have a guy named Jerry. He’s 5’10” and weighs 180 pounds. One day, Jerry decides to go and eat McDonalds, and does this quite regularly. He only needs around 2,000 calories a day to maintain, but he goes over.
In just a few months, he’s up to 200 pounds (not good weight). Now he needs way more calories to maintain weight, so he keeps eating more and more.
This never ending cycle of obesity is a trap tons of people in the modern world are stuck in.
“But how do I get out of the trap?”
Good question- I’ll lay out all the steps of eating to shred fat so you can start melting fat off your body like a snowman in the sun.
Basal Metabolic Rate To Shred Fat
The first step to shredding body fat is to learn your bodies basal metabolic rate. In other words, this is how many calories your body needs to consume to maintain weight.
We’ve already established you need to eat at a deficit to lose weight, so the simple thing to do is find your BMR, and eat less.
This sounds simple, but trust me, there’s way more too it.
So how much less should you eat? It really depends on your body fat percentage.
Body Fat Percentage
The most accurate body fat percentage tests are the ones where you go to a doctors office to get scanned.
Those are called DEXA scans, and are extremely accurate. Unless you’re willing to drop some serious $$$, I wouldn’t get one.
Instead, I would go to the official body fat calculator. Simply enter in your measurements, and it will tell you a general estimate of what body fat % you are. It could be slightly off, but it’s close enough to tell where you’re at.
Depending on what your body fat percentage is, you’re going to want to eat in certain ways.
- Calculate your basal metabolic rate
- Calculate how much less to eat (view table)
- Actually eat less
| Your Body Fat Percentage | Caloric Deficit To Eat At |
|---|---|
| 35% + | Take BMR and eat at a - 40% caloric deficit |
| 30% | Take BMR and eat at a -30% caloric deficit |
| 25% | Take BMR and eat at a -20% caloric deficit |
| 15-20% | Take BMR and eat at a -10% caloric deficit |
If you follow this to a T, you will lose weight.
But let’s say you struggle with keeping up your energy levels with the caloric deficit you’re at. If that happens, you can always do intermittent fasting or consuming more protein.
Intermittent fasting is when you limit your meals to a certain time during the day, for example not eating from the hours of 8pm to 2 pm the next day.
Because you’re likely a bodybuilder who’s reading this, we all have bulking and cutting seasons. It’s optimal to eat at a slight caloric deficit to shred fat (unless you did bulking season wrong and put on too much fat).
Macronutrients To A Cutting Diet
The second step to shred fat is to calculate your macronutrients.
Macronutrients are proteins, carbohydrates and fats.
Macronutrient Calories
- Protein- 4 cals per 1 gram
- Carbohydrates- 4 cals per 1 gram
- Fats- 9 cals per 1 gram
The best way to divide up your macronutrient percentage to shred fat is to do a 30/30/40 percentage.
30% carbs, 30% protein, and 40% HEALTHY fats.
I highly recommend you get an app like macros to track your calories and macronutrients. It makes it so you can be exact in tracking what you eat.
Cutting Diet: Foods To Avoid
Alright, I know tons of you are going to struggle with this one- but you’re going to have to give up junk food if you want to shred fat.
There’s a myth going around that “you can eat anything as long as you’re in a caloric deficit.” While this has some truth to it, you won’t get as far as you would if you cut out junk food completely.
The reason you want to avoid junk food is because it’s high in non natural sugar, and the majority of junk food is processed.
Processed foods aren’t real foods, they’re fake foods designed to make you a sugar addicted obese cog in the machine.
I don’t need to list the junk foods, we already know what they are. Avoid them and you will be happy.
If you want to take your physique to the next level, then definitely consider buying my top tier workout program: “Workout of The Gods“
It’s SPECIFICALLY designed to get you a greek god like physique that is guaranteed to turn heads and earn you respect.
You’ll feel more alpha, more respected, and you’ll get tons of female attention. Imagine yourself in those shoes for just a second.
