Let’s have some fun! In today’s article i’m going to walk you meal by meal through my shredding diet.
This will be my full day of eating on a Tuesday, so you can see how I structure my cutting diet on a normal work day for myself.
We are going to talk about the best foods to get shredded, as well as why I follow something that I invented called “flexible fasting” to speed up the rate of my fat loss and satisfy my cravings.
Shredding Diet – Full Day of Eating (Meal by Meal)
6 AM – Meal Zero
You know what they say, the early bird gets the worm. This worm won’t be getting fed until 11 AM however!
One of my favorite shredding diet hacks of all time is to post pone the first meal of the day for as long as possible.
Today I wont eat until i have already been up for 5 hours.
Now there’s multiple benefits to doing this. I love food too much to just delay eating c’mon.
Benefit 1 – Burn Fat For Energy
During the “fasted state” (this is the time in which your body is not consuming or digesting any food) your body doesn’t have food to use as energy, so it is more likely to pull energy from the fat stored in your body as there is no other source available.
Burning fat for energy need I say anymore…
Benefit 2 – Increased Human Growth Hormone Production
Today I woke up at 6 AM, drank a small cup of coffee, drank 2 large glasses of water and took my Alpha Shredder.
Now I’m in full on beast mode for the next 5 hours working on Youtube Videos, Instagram content, blog content, and deep in Alpha Lion product research for our upcoming pre-workout supplement.
The time flies and i’ll be rewarding myself real soon with an epic meal.
11 AM – Meal One
Some days I actually work out fasted on an empty stomach.
Working out fasted has great fat loss benefits as the same principles mentioned above apply.
Without food (energy) which has been depleted over the course of your fasted state, and hasn’t yet been replenished with a pre-workout meal, your body is forced to adapt and pull from the only source of energy available to it.
The fat stored in your cells.
Anytime you consume food, your body reacts by producing insulin.
The more sensitive your body is to insulin, the more likely you’ll be to use the food you consume efficiently, and your body is most sensitive to insulin following a period of fasting (5).
Today I decided to have a light pre-workout meal to fuel my workout. I kept it low calorie and high nutrient density.
6 Ounces boneless skinless grilled chicken breast, 1/2 of an Avocado with 2 tbsp. hemp seeds sprinkled on and some Frank’s Redhot sauce!
I also put some natural sea salt on my food to enhance my muscle pumps.
I paired this meal with 1 cup of steamed cauliflower and some fresh garlic and black pepper on it. Don’t worry – the post workout meal will be way more fun!
12:30 PM – Back and Bi’s
Today was a pull workout, my favorite! I smashed my back and biceps and if you want to see my V Taper Routine check it out here.
2 PM – Flexible Fasting Meal-Time
My post workout meal is always my highest carb and most delicious meal of the day. Today I was craving some dark chocolate So i used 300 of my daily calories on a 70% dark chocolate bar!
Here is my full post workout meal.
- 8 Ounces White Fish (Cod)
- 1 Cup Sweet Potatoes with 2 tbsp. marshmallow fluff and 1 tsp cinnamon mixed in (OMG – amazing!)
- 1 Small Organic Dark Chocolate Bar (Get the 70% Dark Cacao one for antioxidants!)
5 PM – Meal #3
Meal number three is a meal that is really important when shredding, as its high in protein and will keep you full! Today i’m cooking up a high protein omelet.
1 Cup Liquid Egg Whites, 1 Organic whole egg, 1 cup chopped veggies, 3.5 ounces grilled chicken breast.
I top my omelet with black pepper and natural sea salt! This meal has 50 grams of protein and less than 350 total calories and keeps me full until dinner time.
7:30 PM – Meal #4
Since my body responds very well to carbs and I plan on working out tomorrow on an empty stomach I’m going to hit some more carbs, but the slow digesting kind. This is one of my favorite meals to be honest as it craves my sweet tooth majorly late in the day.
My total daily calories are about 2,600 on my shredding diet, so I have some extra calories to use up for this meal.
- 1.5 Scoops Chocolate Whey Isolate Protein
- 1/3 Cup Steel Cut Oats with 1/2 Banana, 1 Cup organic blueberries, and 2 tbsp. almond butter mixed in! (OMG – this tastes like dessert!)
9:00 PM – Late Night Snack
- 2 Hard boiled Eggs
- Small Handful of Almonds
10:00 PM – Alpha Dreams
I try to take my Alpha Dreams about 30 minutes before bed while I plan out my next day of work and workouts.
Today I went to bed at 11:00 PM and it was a very productive day in the life of shredding!
How you prepare for sleep is probably one of the most under-looked, yet most important elements for guys wanting to put on muscle and stay aesthetic.
For more on the importance of sleep, check out this article “Sleep and Losing Body Fat – 5 Things You Need to Know“
I think its important to be shredded with a life – and I encourage you guys to keep your diet interesting so you don’t get bored.