Shredding Diet Plan | How To Eat To Get Shredded (Science Explained)

Shredding Diet Plan | How To Eat To Get Shredded (Science Explained)

Everyone want’s to get shredded for summer 2017. This shredding diet plan will tell you how to eat to get shredded, science explained.

If you really want to know what it takes to get shredded, but mostly maintain a low body fat percentage (8%bf) year round, then you must follow this advice.

Keep in mind that you don’t have to eat like this to get shredded. In my opinion it’s just best for maintain a great lean physique. The studies provided clearly backs this evidence up as well.

Vitruvian Physique’s Video:

My Full Day Of Eating:

Subscribe to the channel here: https://www.youtube.com/channel/UCbEtcb3FcE_hUqvxmnY6VDw?sub_confirmation=1

Time stamps:
0:55-1:15 (calculate calories)
1:30-1:50 (how much weight loss)
1:55-2:35 (adaptive thermogenesis)
2:35-3:10 (size of calorie deficit)
3:10-3:30 (weight loss studies)
3:40- 5:00 (protein)
5:06-6:19 (slow digesting proteins)
6:22-6:54 (how much protein can you actually eat in one meal)
6:55-7:29 (protein studies)
7:30-9:00 (carbs and fats)
9:20-10:33 (protein sources)
10:35-11:29 (carbs sources)
11:31-12:15 (fat sources)
12:17-12:25 (fruits)
12:27-13:47 (vegetables)
13:48-14:00 (sauces)
14:02-14:08 (drinks)
14:10-17:03 (selector problem)
17:05-20:36 (dopamine & food reward)
20:38-22:02 (satiety factor)
22:05-22:33 (maintaining low body fat)
22:35-23:20 (diet beverages)
23:23-24:00 (tracking body fat)
24:01-24:26 (diet tips)
24:33-24:52 (meal frequency and timing)
24:54-25:18 (cardio)

Kevin Hall’s Calorie Tool
https://www.supertracker.usda.gov/bwp/index.html

Weight loss references

Goal setting
https://www.ncbi.nlm.nih.gov/pubmed/1920065

Energy expenditure – carbs & fat
https://www.ncbi.nlm.nih.gov/pubmed/15598683

A limit on the energy transfer rate
https://www.ncbi.nlm.nih.gov/pubmed/15615615

Food restriction
https://www.ncbi.nlm.nih.gov/pubmed/16388436

Effect weight-loss rates on body composition
https://www.ncbi.nlm.nih.gov/pubmed/21558571

Low or moderate dietary energy restriction
https://www.ncbi.nlm.nih.gov/pubmed/19390525

Brain response to unhealthy food
https://www.ncbi.nlm.nih.gov/pubmed/18842775

Diet beverages
https://www.ncbi.nlm.nih.gov/pubmed/27748014

Diet tips to make food taste better:
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7 Ways to make dieting suck less


Protein references
—————————–
Is there a maximal anabolic response to protein intake with a meal?
http://www.clinicalnutritionjournal.com/article/S0261-5614(12)00266-X/pdf

The 3 Week Diet

Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement
http://ajcn.nutrition.org/content/84/5/1070.full

Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
https://www.ncbi.nlm.nih.gov/pubmed/10838463

Protein feeding pattern, casein feeding, or milk-soluble protein feeding did not change the evolution of body composition during a short-term weight loss program.
https://www.ncbi.nlm.nih.gov/pubmed/22895782

Spreading intake of a leucine-rich fast protein in energy-restricted overweight rats does not improve protein mass.
https://www.ncbi.nlm.nih.gov/pubmed/22189192

The nature of the ingested protein has no effect on lean body mass during energy restriction in overweight rats
https://www.ncbi.nlm.nih.gov/pubmed/20966913

Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults.
https://www.ncbi.nlm.nih.gov/pubmed/24477298

Casein Protein Supplementation in Trained Men and Women: Morning versus Evening.
https://www.ncbi.nlm.nih.gov/pubmed/28515842

Low protein:

The Myth of 1 g/lb: Optimal Protein Intake for Bodybuilders

High protein:
https://www.researchgate.net/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes

Food reward/ Neuroscience references:
—————————————
Developmental differences in the brain response to unhealthy food cues: an fMRI study of children and adults.
https://www.ncbi.nlm.nih.gov/pubmed/27806979

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WEBSITE: http://www.daneknighton.com/
Video Rating: / 5

10 Tips To NOT Screw Up Your Diet!

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The 3 Week Diet

Gentlemen, congratulations on your decision to eat healthier and clean-up your diet. This year, you are back, buff, and better than ever! In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro is going over ten tips to keep your diet successful. Remember, you can set anything you set your mind to. The only thing standing in your way is YOU.

How Not to Sabotage Your Diet Success

1. Prior planning and preparation of meals is critical and key to diet success

2. Cook your meals in advance and have them ready in the fridge

3. Don’t have ‘just one’ because when have you had ‘just one’? Don’t have that 1st taste!

4. Don’t worry about throwing-out food that you paid for – get the crap out of your house

5. Nobody (not even your mamma) cares what you eat! So don’t think you have to be polite if someone has cooked a meal. You can be selective and/or practice portion control. Eat before you go and drink water to fill you up.

6. When eating out at a restaurant, know what you’re ordering before you get there and don’t even open the menu.

7. A cheat meal is OK, but not a cheat ‘day’! It takes 3 – 5 days to get your body cranking, and when you throw in a super bad day of bad food selections, your body has to pick up steam again. A cheat meal doesn’t have the same effect.

8. Fluctuation on the scale happens to all of us – if Alpha eats a meal that he’s not used to, he can gain 5 pounds via water retention. Further, alcohol screws everything up further because your body handles it differently than regular food.

9. Don’t blame your age for weight. Yes, your metabolism will give you the finger when you get older, BUT you can still succeed. Just figure out that formula.

10. Don’t start tomorrow!? Start TODAY! If you stuck to your diet when you started the 1st time, where would you be today!?