To get truly shredded, you’ll need to reduce your fats and carbs. Use these four weeks to come up with a sustainable diet plan that you can stick to even after you’ve stopped training as hard; it doesn’t have to be ultrastrict and shouldn’t feel like you’re missing out on too much.
1 of 5
fcafotodigital / Getty
Watch Your Macros
There are three main macronutrients your body needs to survive: protein (4 calories per gram), carbs (4 calories per gram), and fat (9 calories per gram). During this program, your calorie intake should consist of 35 percent to 40 percent protein, 40 percent carbs (ideally high in fiber), and 15 percent to 20 percent fat.
2 of 5
Ekaterina Smirnova / Getty
All Calories Count
Quality calories are still calories. Ten grams of carbs from fruit has the same effect on your weight as 10 grams of carbs from pizza, and while fruit has more vitamins and minerals, don’t think you can eat more calories of it because it’s “better quality.” Also, watch your intake of “healthy fats” from foods like salmon and avocados.
3 of 5
Drazen_ / Getty
Stay Hydrated
According to the American College of Sports Medicine, you should drink 17 ounces of water two hours before you start training and continue drinking water throughout your workout. I suggest drinking at least half your body weight in ounces of water per training day. This will replace water lost from sweating and help maintain proper electrolyte balance during intense training.
4 of 5
Claudia Totir / Getty
Cut More Calories to Cut More Fat
According to the NHS, the ideal intake for a man to maintain his weight is 2,500 calories per day (2,000 calories for women). Cut your daily calorie intake by 10 percent to 15 percent of what it should be, primarily from fat and carbs. Make sure to add in fiber with plenty of leafy greens.
5 of 5
fcafotodigital / Getty
Power Up With Protein
Protein should make up the highest portion of your diet—around 35 percent, but not to exceed 40 percent. This is a lot for a normal person, but it should be fine if you’re working out hard enough.
