If I Wanted to Get Crazy Shredded in 1 Month, This is What I’d Do

Summary

In this video, the speaker outlines an intense and extreme approach to getting shredded in 8-12 weeks. They recommend alternating between high-calorie and low-calorie days, incorporating caffeine, yerba mate tea, and supplements like yohimbine and BPC-157 peptides to accelerate fat loss and muscle retention. A mix of traditional bodybuilding splits and cardio, along with strategies like spot reduction, protein-sparing modified fasting, and increasing daily non-exercise activity thermogenesis (NEAT) are also highlighted. The speaker emphasizes the importance of consistency, discipline, and responsible use of supplements to achieve rapid results, while cautioning viewers to consult professionals before trying extreme methods.

Takeaways

• 😀 Alternate day fasting (every other day caloric restriction) can be an effective strategy for fat loss, alternating between baseline and low-calorie days.
• 😀 Maintaining high protein intake (1g per pound of lean body mass) helps preserve muscle mass while reducing fat intake on low-calorie days.
• 😀 Yerba Mate tea has been shown to increase fat oxidation, though tolerance can build quickly, so use it strategically when aiming to get leaner.
• 😀 Caffeine mobilizes fat, but it should be combined with physical activity for effective fat oxidation, not just consumed for energy.
• 😀 Using Ruda Carpine can speed up caffeine metabolism, helping you sleep even after consuming caffeine later in the day.
• 😀 Yohimbine can promote fat mobilization and suppress appetite but should be cycled (2 days on, 1 day off) to avoid negative effects.
• 😀 Consult with a healthcare professional before using peptides like BPC-157 and TB500, as they can help with recovery in a calorie deficit and prevent injury.
• 😀 Switch to a traditional bodybuilding workout split (Push-Pull) to focus on fat loss, and include more zone 2 cardio to burn fat effectively.
• 😀 Incorporating daily bodyweight exercises (push-ups, squats, dips) helps maintain muscle mass and combat muscle loss while in a calorie deficit.
• 😀 For hunger management, using electrolytes can help control appetite and enhance muscle fullness, making it easier to maintain a calorie deficit.

Q & A

What is the concept of 'every other day caloric restriction' mentioned in the video?

Every other day caloric restriction involves alternating between regular calorie intake on one day and drastically reduced calorie intake on the next. This is done to prevent metabolic slowdown while still creating a calorie deficit to lose fat.

Why does the speaker emphasize the importance of keeping protein intake high during caloric restriction?

Protein intake is kept high to maintain muscle mass during the caloric deficit. Preserving muscle is important when aiming for a lean, shredded physique, as losing muscle can hinder fat loss and affect metabolism.

What is yerba mate tea, and why does the speaker recommend it?

Yerba mate tea is a type of herbal tea known for its potential to increase fat oxidation. The speaker recommends it because it may help with fat burning, although they caution that tolerance to the effects can build up quickly.

How does caffeine contribute to fat mobilization?

Caffeine increases fat mobilization by stimulating the release of fatty acids from fat cells, making fat available to be burned as energy. However, the speaker notes that this is only effective if combined with physical activity.

What is the role of rudic carpine in the speaker's routine?

Rudic carpine is used to help clear caffeine from the system more quickly, allowing the speaker to sleep better even if they consume caffeine later in the day. It is important to balance caffeine intake with sleep quality.

What does the speaker suggest about using yohimbine as a fat mobilizer?

The speaker recommends yohimbine in a two days on, one day off cycle. Yohimbine helps increase fat mobilization at specific sites and has an appetite-suppressing effect, though it may cause jitteriness for some people.

How can peptides like BPC-157 and TB500 assist during a low-calorie phase?

Peptides like BPC-157 and TB500 can help with recovery during a low-calorie phase, particularly for reducing the risk of injuries and supporting connective tissue. However, the speaker advises consulting with a physician before using them.

Why does the speaker recommend a bodybuilding workout split when aiming to get shredded?

A bodybuilding workout split (e.g., push-pull-legs) is recommended because it helps with muscle compartmentalization and fat burning. This approach allows for targeted muscle training while emphasizing fat loss.

What is the significance of Zone 2 cardio in the speaker's routine?

Zone 2 cardio, which involves exercising at a moderate intensity that primarily targets fat burning, is emphasized for its effectiveness in reducing body fat. It is particularly useful when the goal is to achieve a shredded appearance.

What is 'non-exercise activity thermogenesis' (NEAT), and how does it aid fat loss?

Non-exercise activity thermogenesis (NEAT) refers to the calories burned through daily activities such as walking, doing dishes, or other movements. The speaker highlights that increasing NEAT can significantly aid in fat loss by boosting overall energy expenditure.

How does skipping dinner fit into the speaker's fat loss strategy?

Skipping dinner is a strategy used when the speaker feels they've overeaten during the day. By skipping dinner, they can reduce total daily calorie intake and potentially improve sleep quality due to a lighter stomach before bed.

What is the reasoning behind having a small daily treat instead of a cheat meal?

The speaker suggests having a small daily treat (150-250 calories) rather than a cheat meal to prevent overeating. This helps keep cravings under control and avoids the risk of binge eating, which is more common during larger cheat meals.

Why does the speaker reduce their training volume when trying to get shredded?

The speaker reduces training volume by 25-30% to conserve energy for more daily movement, which aids in fat loss. Lower training volume helps the body focus more on fat burning while maintaining muscle mass.