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:
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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)
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)
Kevin Hall’s Calorie Tool
Weight loss references
Energy expenditure – carbs & fat
A limit on the energy transfer rate
Effect weight-loss rates on body composition
Low or moderate dietary energy restriction
Brain response to unhealthy food
Diet tips to make food taste better:
Is there a maximal anabolic response to protein intake with a meal?
Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement
Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
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.
Spreading intake of a leucine-rich fast protein in energy-restricted overweight rats does not improve protein mass.
The nature of the ingested protein has no effect on lean body mass during energy restriction in overweight rats
Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults.
Casein Protein Supplementation in Trained Men and Women: Morning versus Evening.
Food reward/ Neuroscience references:
Developmental differences in the brain response to unhealthy food cues: an fMRI study of children and adults.
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