Gettin Shredded

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    Aug 07, 2012 12:10 PM GMT
    Hey guys -- How are you ?

    So, on the real, I've been doing the Kris Gethin 12 Week Trainer. This is my second round of it. I love it, but his diet is really incredibly difficult to follow. I did it 100% last time and I did not get the results I wanted, so this time -- I've added more leafy greens, fruit and a few other things in which he says NO NO NO.

    My main problem is that I'd like to have a cheat meal every once in awhile and he is not in to that.

    However, I'd really like to "get shredded" and take it to the next level. Does anyone have a diet they swear by or something I could follow to a T that I could get results, but that doesn't mean all I eat is chicken/rice 6 x a day? I have no problem with that really, I just need a little bit more variety.

    I have decided to really commit 100%, which means totally cutting out booze, which is fine -- but I just really would like to hear from you guys, what diets work well for you and how to go about really taking my body to the next level?

    Thanks guys,

    Capn_A
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    Aug 07, 2012 4:18 PM GMT
    "Diets" like this are why I never managed to get control of my eating before. No leafy greens? Seriously? WTF is that about?

    Anyway, if I were you, I'd take a look at Leangains, a diet/workout program originated by a guy called Martin Berkhan. He's a trainer who charges thousands for Internet consulting and keeps threatening to come out with a book, but he never has. Still, you can piece most of it together from his website at leangains.com and threads on bodybuilding.com and anabolicminds.com. Also google "leangains FAQ". There are a lot of people use it to get really shredded. The benefit is, it takes a lot of the difficulty out of dieting.

    Basically, it's intermittent fasting. You eat only during an 8 hour window each day. There are a lot more details, but the main takeaway from the diet portion is to just eat your caloric budget for the day, get your macros basically in line (100-150 g of carbs on weight days, otherwise low carb, and 1-1.5 g of protein per pound of body weight) and don't worry too much about anything else. You also get to eat big meals even on lower cal days because of the intermittent fasting aspect.

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    Aug 07, 2012 4:57 PM GMT
    I don't follow a "diet" per se, but what's working well for me right now is a combination of macronutrient tracking, carb cycling and intermittent fasting. I have a three day carb cycle with two low followed by one high day. For IF I follow Martin Berkhan's Leangains, which Showme suggested above, using a 6-8 hour eating window. I'm finding that having three big meals in an 8 hour window is MUCH more manageable than trying to get 6 in per day. Before, I'd often miss meals because I was eating so often and then I'd end up compensating late in the day. This way, I'm getting my meals timed around my workout which is when you need to be most anabolic. I've been playing a lot with what my percentages should be, and right now on my low carb days I'm doing 45/25/30% (protein/carbs/fat) and on my carb-up days I'm doing 40/30/30, but still tweaking this all the time based on my perception of my body composition.

    I'm very much a fan of eating whatever I want (within reason) as long as it fits my macros. Adhering to this is much easier than following a prescribed diet. The best "diet" is the one that you can stick to.

    Good luck to you!
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    Aug 07, 2012 5:05 PM GMT
    I've never followed any diet from any diet guru but have always tracked calories meticulously. I did the 6 meals a day but that became a drag especially on weekends.

    Finally I came across I.F. (leangains) and gave that a try. Martin does say that it may not be for everyone. But I really like it. My first cut gave me the best results that I've ever seen (see profile pic) earlier this year.
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    Aug 07, 2012 5:08 PM GMT
    Just follow IIFYM. It's the easiest diet to follow and you'll probably get the same results.
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    Aug 08, 2012 7:58 AM GMT
    Saw this another night on BBC
    Make you think about your diet.
    Here is part one the rest are on youtube