Simple Method to Getting Ripped

So those that have been keeping up with me know that I've used some of the more extreme diets to get lean fast.  But these are not necessary at all. You can eat moderately and have fun on the way there. I used them because I'm trying to get to a certain body fat as quickly as possible.

The problem with these diets, besides how brutal they are, is that they don't teach long term nutrition habits.  They actually do the opposite. As they make you never want to diet again, and they give you bad memories associated with your weight loss.

  Many people balloon back up after one of these diets. Same goes for over training. Ever watch Biggest Loser? Those people can't keep that kind of regimen long term. It's not practical. See Proof!

What about most of these outrageous diets give you the illusion of weight loss only to truly be ridding you of water and muscle weight. Just like getting sick and not eating for days. Basically the same thing except you're torturing your body on purpose this time.

Not to mention some people getting addicted to these extreme diets and never getting off of them.

But I digress. Let me instruct you on the basic way to get lean, preserve muscle and your mind, and do it at a steady pace.

K.I.S.S...Not those dudes
K.I.S.S. means:
"Keep It Simple Stupid"

1st: Find your caloric maintenance.
There's tons of formulas and online calculators that do this.  One of my favorites is the:

Katch McArdle Formula.

There's the old school method where you multiply your weight from a number between 12-15  based off of how active you are.  There's no 100% to say for certain. Bodies have different metabolisms. Bodies react to food and exercise differently.

Basically you have to experiment. Some guys like to start with 3000 calories per day and some women start with 1800 per day.  Anyway, just pick a starting point for getting to know yourself.  Now you're going to take 20% of that and it will be your amount of fat.

Fat is healthy and necessary.

The only problem with fat is it's calorie density. Fat is worth 9 calories whereas protein and carbs are only worth 4.

 =  4 calories

Protein, now, you need your protein.  The best way is to take your LBM (Lean Body Mass) and multiply it by 1.25-1.5.  Why so high?  Because you're on a deficit and want to retain as much muscle as possible.  Not to mention all the hardcore workouts you're doing. You're not the average human walking the streets. Though most could do with more walking.  Hiiiyyyooooo!!!!!!!

By the way, you obtain your LBM by subtracting your total fat from your body weight. You get your fat lbs from subtracting your body fat from your overall weight.

Now take your fat and protein calories. Remember that protein is worth 4 calories and fat is wroth 9. Subtract it from your total calories. That's how many carbs you need.

Measure yourself weekly.

Once you finally hit a plateau, you can subtract some calories. Maybe around 300. All from your carbs. Add some more cardio too.  This is that experimenting we were talking about earlier.  You're going to hit plateaus, and this is how you get past them.

Some people like to make it even simpler and just even  40% carbs  and  40% protein.  You can do that too. But I find the former version better calibrated to the individual.

I think it goes without saying you need to be on a weight lifting program.  I'll write some more posts about that as well.

That's all for today children.

https://www.getfarmerfit.com

Carb Cycling

I've got a lot of questions on this so I've decided to write an entire blog about it. But just remember, as I'll repeat many times throughout.


Two things real quick.

1) If you believe the math in this is too complicated I'll send my 9 year old cousin to your house to help your math because you're half retarded. She'll teach you long division as a free bonus.

2) IF YOU'RE NOT REGULARLY TRACKING YOUR CALORIES THAT DON'T EVEN BOTHER CARB CYCLING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


Carb cycling is for those already regularly tracking their macro nutrient ratios and have either stumbled into a plateau or are feeling one on the rise.

Only pull this out when necessary. And only follow it for a while, don't live your life off of carb cycling. Do it for a while, get off it, then get back on if needed.

And yes, this pretty much similar to refeeding.

Now without further ado, let me explain this shit.



So let's say you're man dieting on around 3000 calories or woman on 1500 calories.

And let's say you're on a 40/30/30 (Carbs/Protein/Fat) split just for fun. If your ratios are different than obviously alter them as needed super brain.

The man will be eating on maintenance diet 300 carbs/225 protein/100 fat

The woman would have a maintenance diet of 150 carbs/110 protein/50 fat

* Some numbers are rounded off in order to be more easily remembered, so don't get anal



Anyway, now to cut from this point on you should be doing well if you're lifting and cardio are on point.

Now when you finally need to tweak and reduce calories, cut them all from your carbs.

Cut them by 25%, leave the rest the same as you need your protein and fat.

The man will now be eating 225 carbs/225 protein/100 fat

His overall calories have now dropped to 2700, from carb cutting alone.

The woman will now be eating 110 carbs/110 protein/50 fat

The woman's overall calories have dropped to 1330 from carb cutting.

Added bonus is it's now easier to remember your ratios as proteins and carbs are exact same now.

Still with me? This isn't physics.



So you stick on this for a while and probably get all the results you could ever want.

If you don't then NOW IT'S FINALLY TIME FOR CARB CYCLING.

Top 2 reasons you've earned the right to do this are:

1) You've hit two plateaus and have finally needed to do this out of necessity as a final effort
2) You've been logging long and consistently enough to prove you have the skill and discipline to follow this

Now what you will be doing is this. You will cut an additional 25% from the carb amount you're currently eating.

Again, everything else stays the same.

So now the man will be eating 170 carbs/225 protein/100 fat

The man's calories have now dropped to 2480 from additional carb cutting. Over 500 calorie deficit from the beginning.

The woman doing the same will now be eating 80 carbs/110 protein/50 fat

The woman's overall calories have now dropped to 1210. Around a 300 calorie deficit from the beginning. Less cutting than the man, but women have less to cut. I don't want a bunch of women running around on 1000 or less calories starving themselves to get in shape, but only losing muscle. Only cut what's necessary. Nothing more.

VERY IMPORTANT



THIS IS A ROTATIONAL DIET

You will only eat like this for 3-5 days.

Then you will have 1-2 days of a high carb day.

You will add 15% to your starting carb amount.

The will now eat 345 carbs/225 protein/100 fat

The woman will now eat 125 carbs/110 protein/50 fat

EX. Man eats 3 days at 170, then 1 day at 345

EX. Woman eats 5 days at 80 carbs, then 2 days at 150 carbs

At the risk of over explaining and confusing you, you can also do a 2 day low, 2 day medium, 2 day high

EX. Man eats 2 days at 170 carbs, 2 days at 225 carbs, 2 days at 345

EX. Woman easts 2 days 80 carbs, 2 days 110 carbs, 2 days 150 carbs

So, there it is. Carb Cycling.

Much like reading a book. It's not hard to do, it's just most people don't want to think and would rather just not do it.



Special thanks and shout out to Chris Aceto the author of Everything You Need to Know About Fat Loss and Championship Bodybuilding and Tom Venuto author of Burn the Fat, Feed the Mucscle.



Shout out to my cousin that will teach all the half retards how to do basic math so they can lose weight.