IF I Wanted To Get Absolutely Shredded I'd Do This
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- Опубликовано: 1 окт 2024
- Getting Shredded as a natural athlete is something that's requires a bit more specific details as the body requires a few things to sustain fat loss below the 10% body fat mark. If I wanted to actually get shredded this is what I would do, and in fact, this is what I do.
Free Macro Calculator www.prophysiquemacros.com
Getting absolutely shredded to me means getting so lean I can win on a bodybuilding stage. For me this is 7% or lower. Being shredded for you may have different meaning, regardless these tools will help you get where you want to go the right way.
What is a caloric deficit? Simply put it's the total calories your body takes in bring less than what you require each day. The body will break down energy from fat cells and over time this loss in energy will result in less fat storage.
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How to get absolutely shredded, as a natural!
What's the leanest you have ever been?
%30 😢
Need to get a Dexa. I use one of those crazy scales currently. I know it’s inaccurate, but I use it for trend analysis. Currently 14.5% on that. That’s down 1.5% with a constant weight over the last 12 months. 67 years old and muscle growth happens, but it’s not as fast as in my 20s. As you say, the mirror and tape measure are probably more important than just scale mass. I’m 6’3” and 178 lbs. I almost feel I shouldn’t lose more wgt (down from 230lb and stable in the high 170s for about a year). I may reach out to you and your coaches for some advice.
Im 5'5" AA female, natural athlete, been doing sports for over 35 years. Leanest ive been was in high-school track and field, i was 105lbs, 11%bf (measured by team trainer), was eating between 4500-5000cal/day due my insane metabolism.
~15-20 years later, started bikini bodybuilding in 2017, went from 138- 114lbs, 14% bf, ~96lb lean mass lowest calories was ~1080cal.
Currently at my heaviest (and most uncomfortable weight) due to difficult life circumstances and city change at 149lbs, and ~28-32% bf but much much higher muscle comp ~ 112lbs lean mass (last scan in May so is a guess from that). Listened too much to the "have to grow and eat tons of protein " rhetoric and now I don't recognize myself anymore. I went from ectomorph to endo body and losing has been nearly impossible. Not tracking or on prep due to this but despite walking twice as much, lack of sleep has made it difficult to lose body fat. I really want to drop size and lot of body fat as well as muscle from quads as this weight is taxing on my joints and breathing (anemia blood type). I hope to get down to ~16-18%, 120-125lbs and fit in my clothes. And maybe get on stage again one day.
~Ab
I’d say 13-14. Was 20. Could squat and curl a car back then. Goal now in mid 40s is 5-10. I want that 6 pack! And feel good in my skin! This channel inspires me and all the testimonies. Thanks man!
7%. at 154 pounds. I was 38 years old when I achieved this. Probably the leanest I've ever been.
These steps with Paul’s help is what helped me get shredded like my profile pic. So yeah, listen to the man, it works! Key point, PATIENCE!
Thank you Colin, ready when you are!
DUDE...Plz recognize this one thing GOD...The God of Abraham. Issac and Jacob loves YOU for sharing HEALTHY lifestyle information to Combat the horrible addiction by weak persons who use Bad PE stuff...
Yea this is the best fat loss channel
Great work man congrats! Your hard work is paying off!
Great video. Exercise hasn't gotten me to where I want to be. I have tracked a little but I am sure my problem is diet. As the saying goes you can't out exercise a bad diet. I'm going to have to be more accountable on pizza movie night at our house. I think that's where I wreck the good diet earlier in the week. Thanks for the detailed information!
Your genetics are top tier - are you able to keep (and if so how?) the same level of muscularity throughout the years?
0:00 ah yes the “running into a wood chipper” method
Edit: he didn’t mean what I thought at all but still useful info
Excellent episode. 1 of your best. Great detail and instructions.. this is the indept meat and potato stuff people want. Not evasive stuff people say.. good stuff..💪💪💪
Paul is the man! His videos got me from 20% BF to 10%. No joke, he featured me in one of his older vids! Listen to this man, if you’re serious!
appreciate the support!
As a Pro Physique coach myself I can attest this approach works. Over the years I dropped from 185 lbs to 137 lbs and do well as a natural bodybuilder. All comes down to adhering to macro targets in a deficit!
Doing great work Ben!
Loving this fresh new burst of wind to the content! Longer videos, more info, etc. Neat sfuff!
Happy to hear it!
Paul is a national treasure
Ahhhh, first son, been watching PR videos for 2 years. 1st to comment!!
Joking aside, thanks for putting out solid content.
Thank you John!
Most rational and most complete source of physique information on RUclips. Nice work as always Paul!
Hey Paul! My body seems to be healed and have lost 12 lbs in 3 weeks! I am carnivore/lion for about 6 months. I had not lost a pound until then. I started this because my blood sugar levels were prediabetic levels and could not keep the weight off. I feel great and off TRT. Blood sugar is mid 90s. Eat 22-24 ounces of red meat once a day and going as low as my body wants to go.
Hi Paul, I 62 and from the UK. I’ve been following your recommendations of achieving daily calorie deficit and doing daily treadmill walking. I have now lost 27lbs. Loads of fat has gone from my back. After three months I’ve now got to the stage where I am finally eating into my belly fat. My stomach is reducing and changing shape, to get to that goal has been hard but is incredibly satisfying. I urge people to follow your methods and stick with it because it works. If you do you’ll get to where you want to be. Thank you.
What would you say is a decent pace for the cardio? and I might have missed this but how much time do u recommend per session? do u go by calories, e.g. 300cals per session?
I don't usually do that because I've seen bikes that say 300cals after 20 mins and treadmills that say 300cals in 50mins.
Great video, thanks Paul. Instead of a scheduled week long diet break at maintenance, what’s your opinion on a 5 day hard deficit the weekend maintenance level refeed?
Thank you for all that information.
Subscribed
Core hard isnt available to buy in Ireland? Can you advice something similar
look for KSM-66
whats the deficit that should be done to get shredded? 500 ? 1k daily?
200-500 through diet and cardio
I like you at 25% ❤😂
i was strong, but didn't love how i felt!
It's interesting how the industry has changed, as natural athletes and coaches have to ensure their audience that they are in fact natural.
I look forward to your videos each week, but it's disappointing that you focus so much on stats for men. Could you please give the corresponding numbers for women in all your videos, when you are saying 7% fat, 3400 calories, etc. Thank you.
How does affect women? If you're just going to promote to men who cares..it does affect women
i coach women, same rules apply
@@PaulRevelia oh ok thanks so much for clarifying:) I do love your videos and have followed you a few years:)
Without Steroids 😂😂😂
Correct I am lifetime natural
Until you went through the same footsteps, you ll stay the same casual workout goer and believe that steroids is the only way to go.
How about a round of tabatas every now and then?
Right?! I'm so over people saying tracking is too complicated. 🙄 There are copious apps that are idiot-proof; imagine having to get shredded in the 80s!
Same folks sure know their way around the UberEats app without any confusion.. 🤨
lol that's so true!
Is Core Hard Vegan?
Thoughts on Sunwarrior vegan protein ? I find whey gassy
i make my own, Core Vegan, no issues.
😊😊😊
Can you do a video for obese people and how to proceed with fat loss?
he has hundreds of videos on that, the gist of it is start daily walking and eat less
updated video could work let me think about how!
@PaulRevelia thank you Paul 😊
Let me know if you need assistance.
I would start with: NEVER DRINK YOUR CALORIES!
7% looks frail. The sweet spot is 12 to 15%. Looks great and is more importantly sustainable without being extreme.
I stay 10-12 now, shredded is just for stage.
Great content fam 🔥🔥🔥💪🏾💪🏾
Thanks King!
Awesome video Paul!
Glad you enjoyed it
Would you suggest refeed days for someone that is 50% bodyfat on a fat loss journey?
50%?? 😂😂😂
Yes, everyday
No
Great stuff. Thanks
Appreciated!
I could do with a refeed day
yes!
Another banger.
Thank you Eduardo!
FIRST COMMENT AND FIRST LIKE:🥇🎖️🏆🏅⭐️💫🌟
Thank you Justin!
First
i think you are correct!
Yeah those guys are natural. Maybe you are...but those clients are not
and you are an expert why? They are absolutely natural, and Brian was drug tested multiple times. I am sure you are amazed by the physiques but I assure you some people jsut have more potential than others.