Three Weeks to Shreds + PDF

THREE WEEK GUIDE TO SHREDS + How to maintain a lean physique So you’ve set a goal that you want to look a certain way. If you’re serious about improving yourself, you have to stick to this goal like your life depends on it and develop this ultra intense concentration. When y...

THREE WEEK GUIDE TO SHREDS + How to maintain a lean physique So you’ve set a goal that you want to look a certain way. If you’re serious about improving yourself, you have to stick to this goal like your life depends on it and develop this ultra intense concentration. When you change your mindset, you can achieve what would’ve taken you months, in weeks. If you dedicate three weeks of your life to only making decisions that get you to your goals, along with my guidance, not only will you look the best you’ve ever looked, but you’ll have this overwhelming feeling of accomplishment that you stuck to your word. You’ll have increased your disciplinary skills by acquiring the correct mindset to achieve this goal which you can implement to any aspect of your life. Most importantly you’ll have learned the correct and proper diet that will transform your body and mind, and heal any issues you may be dealing with. This is a guide to lowering your body fat while retaining your muscle mass in a healthy way that’s maintainable with tips on how to maintain a lean physique after the cut is over. Maintaining a lower body fat percentage is extremely achievable with advice I give as someone who’s body fat percentage is at a higher genetic set point, who can now easily maintain a lower one with a diet I completely and utterly enjoy that simultaneously cleared my skin, made my nails stronger, gave me thicker hair and lashes, improved my cognitive functions making college a breeze, improved my mental health, and overall quality of life. I’ll explain how you can lean out from any starting point, and how to permanently change your mentality with food and exercising. Maintaining a lower body fat percentage is extremely achievable with advice I give as someone who’s body fat percentage is at a higher genetic set point, who can now easily maintain a lower one with a diet I completely and utterly enjoy that simultaneously cleared my skin, made my nails stronger, gave me thicker hair and lashes, improved my cognitive functions making college a breeze, improved my mental health, and overall quality of life. I’ll explain how you can lean out from any starting point, and how to permanently change your mentality with food and exercising. 1. THE MENTALITY Fat loss is very easy and simple. I’ll give you the same exact workout and eating rules I followed that got me very lean very fast, and got all of my clients to lose a significant amount of body fat while gaining muscle and eating extremely nutrient dense foods, but being motivated temporarily and sticking to the advice for a few days just to revert to your old self destructive habits will not get you anywhere. Getting the correct guidance will only take you halfway there. You need to change your mindset about how you’re approaching self improvement. You want to lose fat because being lean with decent muscle development speaks for you. It tells everyone that you are a disciplined individual who values themselves enough to be treating your body with the utmost care that you are capable of giving yourself. It says you are an active individual who only allows yourself the consumption of high quality food, avoids cheap junk, and doesn’t partake in any behavior that lowers your quality of life. The easiest way to one up any one in life is fitness. You can’t buy that dream physique, no one can take it from you. When you do acquire that body, you walk differently, you talk differently, you exude this confidence that’s unmatched because you know that confidence can’t be replicated, it’s earned. Your body is the trophy you walk around proudly with, where it’s clear to everyone the time and effort you put in to build it that not many can do. When you do acquire that body, your standards are drastically higher towards the people you allow in your life, the treatment you put up with, and the situations you put yourself in. Eating the right foods and giving your body the exercise it needs to function optimally shouldn’t be a chore, it’s a privilege. You have access to the food sources and gym equipment you need. Nothing is stopping you. You only have one body and one life, every decision you make should bring you closer to your goals. Every day, get better at making those choices that seem harder in the moment like passing up on that seed oil death cookie, and grabbing a bowl of delicious organic fruits instead. Get better at ignoring the voice in your head that tells you your couch is too comfortable to get off of to go for a walk. You have to have complete control over everything you do and never let the lazy voice that’s kept you from achieving your goals your whole life prevent you from doing what you know you should be doing. This is far deeper than just getting “toned”. You can’t achieve and maintain something that requires effort and discipline if you’re an undisciplined person. Everyday you have to get better and closer to the person you want to become. There is no self love greater than giving it your absolute everything into making sure that not a single decision you make is taking you further away from your goals. Avoid people and situations that you know are only holding you back and preventing you from being the best you could be. Tell your attachment and comfort to those things to suck it up and deal with it because no one and nothing is more important than you ensuring you’re always doing everything in your power to put yourself in the best position possible. 2. YOU’RE ALREADY THERE Close your eyes and imagine yourself with your dream body. Imagine every vivid detail and part of your new body. You have it. You’re not getting there in a month or a year, you already HAVE IT. Every morning when you wake up, you MUST be as delusional as possible and wake up as if you magically just woke up in your dream body. Look into the mirror and envision those chiseled abs and muscular defined legs and then just simply act like that’s exactly how you look. By imaging yourself this way, unconsciously, you will start acting and making decisions that will put you in alignment with the body that you are envisioning. Your appearance is a direct reflection of the choices you make, so by having this mental image of yourself, you’ll automatically start doing the things that dream you would do. All of a sudden, you feel like going on walks more often. You feel like eating a steak instead of grabbing McDonald’s. You feel like training with extreme intensity during weightlifting instead of half assing the workouts. You start being more consistent day to day. Before you know it, you’re morphing into the body you’ve been envisioning in your head everyday. You have to stop the negative self-talk at all costs and simply become so delusional with how defined and muscular you look that you simply become it. So every time you look in the mirror and hate the result you see from eating garbage foods and not working out enough, just know that by lying to yourself and pretending you’re already there, you will be there very soon. 3. BODY DYSMORPHIA Let’s say you start a business. Your business is doing really well and this makes you happy. Since you notice how successful your business is and how much money it’s making you, you want to grow your business even more and continue expanding it. Because this new money you’ve come into is providing you with so many new positive experiences and opportunities in life, no matter how much money you make, you just keep wanting to make more. The same goes with self improvement. The better your physique gets, the more you notice how much untapped potential you have and how much better you can be. There is absolutely NOTHING wrong with continuously wanting to improve yourself as long as you recognize how far you’ve come and are proud of the discipline it took to get you there. Negative self talk will only take you further away from those goals because it’ll put you in a mentality that will align with the physique you DON'T want, so always make sure that your self criticism is constructive. You should always look for ways to improve yourself in all areas of life, not just physique wise, what else is worth more time and effort than that. Absolutely nothing. You always come first in every situation so you have to do everything in your power to ensure that you’re always doing just that. Constantly improve, evolve, and adapt. INTRO I gained 15 pounds in a week by ditching my beloved animal based diet and eating a standard American diet just to document and show you how easy and quick fat loss can be if you do everything correctly. There’s nothing special about me or any kind of metabolic advantage allowing me to lose fat faster than you. I just know exactly how to execute it and I’m just simply dedicated to my goal of obtaining a certain kind of lean physique that I’m proud of having because it showcases my hard work, discipline, and healthy eating habits which are often associated with this kind of physique. My weight used to be steady at 135-140 for most of my life when I didn’t take my health seriously. I’d always wear baggy clothes to hide my skinny fat body and hated my arm fat, stomach fat, love handles, etc. Anytime I wanted to get in shape, going to the gym lasted 5 days max, and I always thought I’d never be able to give up delicious junk food because I was quite literally addicted to them. When I tried to copy the meals I saw other fitness influencers eating, I was never full for longer than an hour and constantly thought about food. I even took pride in my ability to consume such large quantities of food as if it was something to be proud of. When I learned how bodybuilders are able to manipulate their body fat percentage and muscle mass to the exact measurements they want, and how simple it is to do, I no longer saw the fat on my body as something I was stuck with genetically that I had no control over. I realized that fat is simply stored energy on my body from the lack of physical activity and the surplus of calories I’m consuming, and that I can diminish it anytime I like from wiser food choices and simply just walking more. If you have arms and legs and have the ability to walk, you can burn it off. If you have complete control over the foods you allow to enter into your body you have complete control over your appearance. Stop putting the blame on everything but yourself. You are completely capable of achieving that dream physique you want, and if you want it bad enough, you’ll make it happen. There is no feeling in this world that can top you finally looking in the mirror and seeing all your sacrifices and effort and day to day consistency paying off and becoming overjoyed with satisfaction. Overtime you’ll notice that not only did you obtain a physique you’re proud of and want to show off, but you also mastered the skill of shutting off the cowardly part of your brain that tells you to stop the workouts and tells you to grab the nearest poison junk food that you can find to have 10 minutes of enjoyment in exchange for throwing away your long term goals. This skill will help in every other aspect of life as well because once you learn to tell your mind what to do instead of allowing impulsive thoughts that don’t align with your goals to control you, you can accomplish any and every goal. Self care is not doing your hair and makeup and painting your nails. Real self care is the ability to make the decisions that are difficult in the moment, but you know your future self will benefit greatly from those choices, so you choose the harder route anyways because you understand that the satisfaction of knowing you didn’t give in to momentary pleasure and comfort are the actions of a winner. I cannot stand individuals that like to attack fitness content creators for “promoting unhealthy standards” just for being in shape, but love to praise sick and overweight individuals who are clearly suffering from a food addiction who have also taken decades off of their life span. Since when did wanting to improve the way you look through good habits become an unhealthy standard because it’s all I hear about now. There is absolutely nothing wrong with analyzing yourself and determining the ways in which you can improve in a self constructive way. “I could never eat healthy and constantly exercise, that sounds miserable”, do you know what actually sounds miserable? Hating what you see in the mirror because of the poor lifestyle choices that you made, always feeling tired, stressed, lethargic, taking medications daily, and dealing with serious health issues. People nowadays are under the misconception that in order to lose fat, it takes time and patience to see results. This is only true if you’re doing the bare minimum to change your poor diet and lifestyle changes. When you enter a calorie deficit through eating real food and increasing your cardio, and are consistent with it every day, the change is instantaneous and you should see the number on the scale decreasing weekly if your body fat is at a higher percentage. It is physically impossible under the law of thermodynamics for you to be eating very little and still not losing weight. When someone claims that they’re starving themselves and doing all this exercise but they’re not seeing results because of x,y,z, one of the following things is happening. They’re not tracking their calories accurately, they’re eating small calorie dense foods like protein bars that they think will help them lose fat when in reality it’s not satiating, it’s only going to make them want an actual candy bar, it’s pretty high in calories for how little food it offers you, and the synthetic protein in there doesn’t offer a full source of amino acids so your body won’t be utilizing the 20 grams of protein it claims to offer, and it has sketchy ingredients like seed oils which are one of the most inflammatory and harmful foods you can eat. Another reason why they’re not seeing results despite all this starving they’re claiming to be doing is because since the approach of restricting yourself from food is unsustainable, after 3 days of doing this, they end up binging and eating 10k cals in one sitting ending up taking themselves out of the deficit and even entering a calorie surplus (consuming more calories than your body requires so your body stores it as fat until you burn it.). Neglecting cardio is another big part of it. If your BMI is high to start off with and you’re overweight, then eating in a calorie deficit will get most of the job done fat loss wise because you're eating in a large surplus to maintain that high body fat percentage, thus decreasing your calorie intake is easier to accomplish since you already consume so much on a regular basis and a calorie deficit for you would still be a satisfying amount of food for you. But if your body fat level isn’t dangerously high, and you just have some excessive body fat that seems to be stubborn, a calorie deficit plus incorporating cardio will make getting lean so much easier. If you think you can lose that last bit of fat just through dieting and eating less, you’re setting yourself up for failure. All that’s going to do is leave you constantly hungry and food focused, and it’ll only be a matter of time before you end up binging or having a cheat meal. WHAT IS A MINI CUT A mini cut is a short-term period of intentional calorie restriction and increased physical activity designed to promote fat loss and preserve muscle mass. It's typically done for 4-6 weeks and is often used by individuals who have gained excess body fat, and want to shed some of the fat without losing significant amounts of muscle. After gaining and losing fat in short periods of time without starvation or suffering myself and guiding others to do the same, you can call me an expert at getting shredded. Typically used if you have a vacation, wedding, or important occasion coming up where you want to look and feel your best. Here are the steps to follow for a mini cut: Eat in a calorie deficit: To lean out, eat at most one gram of protein per pound of body weight. The least amount of protein you should be eating is 20 grams under your max. The most important part of eating in a deficit intuitively is stopping when you’re full. Don’t over restrict and don’t force feed. This advice would be useless for someone consuming a standard diet full of processed and refined foods where they can easily overeat on calories since they’re never satiated, but when you eat animal based, you’re constantly full and satiated. Simply eat the least amount of food you find necessary to function your best. You should NOT walk around hungry or feeling starved, which is impossible if you’re ensuring that you get in the amount of protein I recommend. Buy a food scale so you can get familiar with reading nutrition labels and learning which foods have what amounts of calories for the portion sizes that one serving offers. You’ll see that most boxed, packaged, processed, and refined foods are very high in calories while offering small portions of food with little to no protein, nutrients, or essential fats. Eating in a calorie deficit will be HELL and last 3 days if most of the foods you eat are b.s processed and packaged foods like protein bars, oatmeal, rice, bread, etc. All of those food items will damage your gut health terribly, and will do nothing for you in terms of satiation. Counting calories and macronutrients is very necessary if your diet consists of bs foods that most people deem a healthy part of a diet such as oatmeal, grains, nut butters, bread, protein bars and snacks that claim to be low in calories, protein powders, nuts, seed oil condiments and sauces, beans and legumes, ect. Why? Because these foods aren’t satiating long term so it’s very easy to over consume on calories since you’re not full long term. Most of those foods are very high in carbs which is a fast digesting macronutrients. Protein in animal products is much harder and slower to digest (because there’s actual bioavailable nutrients that your body is utilizing ) so you will remain full for way longer during the day. When your diet consists of high amounts of animal products, and you remove the unsatiating nutrient void foods from your diet, you start eating in a calorie deficit because you are consuming less calories than you previously were, while feeling super full and feeling great and energized. Some clients even report forgetting to eat which they find odd because they previously were very food focused and constantly thinking about what their next meal is. Constantly tracking and restricting yourself of food for the sake of being in a calorie deficit will almost always end up with a binge eating disorder as it did for me and many other bikini bodybuilding competitors. When you eat animal based, you can eat intuitively and unintentionally eat in a deficit while reaching your protein goal since most animal sources of protein are lower in calories and higher in protein. When you notice your weight plateauing, either increase your cardio or decrease your calories. If you’re already pretty lean and have an average amount of body fat but want that extra definition and leanness, buy a food scale and just learn which of the foods you’re eating are higher in calories that you can alter in your diet. WEIGH INS: The scale is just a tool to help you determine whether you’re in a calorie deficit or not. If you’re eating in a surplus, you gain weight, if you’re eating in a deficit, you lose weight. Every morning, weigh yourself naked after using the bathroom to get the most accurate number. Your weight can fluctuate daily based on sugar, carb, or sodium intake which results in water retention. Your menstrual cycle can cause you to retain water as well or increase your appetite causing you to over consume calories and gain weight if you gave into cravings of poisonous junk food. If you are training extremely hard in the gym, you can be gaining muscle at a rapid pace, causing you to gain muscle weight while losing fat which is ideal, but you should notice a difference in your body fat decreasing if your weight is staying the same while you’re eating in a deficit. Besides these few exceptions, if you are eating in a deficit and getting in your cardio, the number on the scale should be decreasing. The leaner you get, the more challenging it gets to lose that last amount of fat. If you think you’re eating in a deficit but your weight stays the same and you don’t see a difference in body fat, you’re simply eating at maintenance and should track your calories more accurately TRACKING CALORIES: When tracking the calories in meat, always go by the nutritional label. Look for how many grams of the food one serving offers and how many calories and grams of protein it offers. Different cuts of meat offer different serving sizes and calories but they’re usually similar to this. TRACKING THE CALORIES IN MEATS Chicken breast -Make sure it's free range. Higher quality of meat without hormones and higher nutritional content. -leaner meat option so it's higher in protein and lower in calories. -One serving is 112g and has 110 calories with 23g of protein. I usually have 4 servings of it a day because one breast is usually three servings based on the size. Or two smaller breasts that are each around 2 servings so 224g each. Red meat https://youtu.be/SODFAfpYsMY -GRASS FED ONLY! Higher quality of meat without hormones and higher nutritional content. -I want you to have a fattier cut of meat 2-3 times a week. Fat is very important to regulate your hormone levels and keep your body satiated. For those, you would need to weigh out the meat and google how many calories and grams of protein per serving because it varies. 93% lean Ground turkey -170 calories, 21g protein per serving, 112g per serving. Leaner cut of meat which you can add to salads or quesadillas, whatever you like. I usually have it with scrambled eggs and have 3 servings of it Salmon -WILD CAUGHT ONLY! -112g of it has 150-160 calories and 24g protein. Again since the sizes vary, you can weigh it out and google the calories and protein for however much you have. Full of omega 3 fatty acids that are amazing for your skin and hair health, full of nutrients and protein and good fats. Eggs -PASTURE RAISED ONLY -i like to fry them in grass fed butter whole or ill mix them with egg whites for additional protein with lower calories. One egg is 70 calories 5 grams of protein, the yolk is very nutrient dense and good at keeping you satiated. NONFAT GREEK YOGURT -Lower calorie food that's high in protein. Very versatile and can be used in many recipes especially for a sweet tooth. Usually 90 calories and 18 grams of protein. CHOCOLATE FUDGE -2 servings pb fit powder, 2 servings cacao powder, stevia, one serving of nonfat greek yogurt. You can eat it by itself but I love eating them with apple slices. You can use it as a dip SMOOTHIES -always keep frozen fruits stocked because I’ll regularly have you mix a serving of greek yogurt with 3 servings of egg whites, stevia. Tastes absolutely delicious. Jam packed with protein. SAUCE -you can season it however you like with your favorite spices, lemon juice, soy sauce, and make your own low calorie high protein seed oil free dip or sauce ORGAN MEATS They are an essential part of an optimal diet and a cutting hack because they CUT your appetite while providing your body with a ridiculous amount of essential nutrients. Organ meats tend to be fairly cheap and lower in calories since they’re lean. They tend to have a tib of a metallic flavor that some people don't enjoy, I like to eat it with sugar free barbecue sauce. You only need 2 ounces a day to get all the essential nutrients you need - One of the most micronutrient dense foods on the plant so you’ll have increased gym performance. Increased cardio endurance. Boost of energy. - Will keep you EXTREMELY full and satiated. Because of how nutrient dense it is, you'll notice that the thought of your next meal won't come to your mind once, whereas with a “normal” diet that has a small amount of lean meat usually paired with a plate of unappetizing veggies and contain 3% of the nutrients you need where as internal organs contain 700% and some highly processed carb like rice or bread. Regular meat is still great for you but with the small inclusion of organs, your body will be forever grateful to you. This is one of the biggest reasons I was able to lean out. It greatly reduces your appetite but that's only because your body is happy! Constant hunger isn’t normal - Look at it as a health supplement except it's not from a lab that added synthetic low quality ingredients in there to make a profit off of selling you bs multivitamin pills that actually have sketchy ingredients in them. - Improves the quality of your skin and hair and nails. Your skin is a direct reflection of the foods you’re eating, with the inclusion of organ meats and animal products plus fruit, youll have a glow and radiance that no bs expensive cream that your favorite beauty influencer recommend to you can give. - Decreases cortisol levels. When your body receives these benefits, your stress levels decrease and you will notice a big difference in your mood and discipline. https://www.healthline.com/nutrition/organ-meats https://daveasprey.com/how-to-eat-organ-meats/ https://youtu.be/ULBj3Ne45wE CRAVINGS AND BINGING Stop eating protein chocolate bars and protein concoctions using a ton of artificial powders and processed/refined carbs. All these low calorie recipes keep you constantly hungry and never full for longer than 2 hours. If you eat a meal containing only animal products, you will be full for hours on end. Because animal products keep you so full and satiated for such long periods of time, eating in a calorie deficit is effortless and easy. Many of my clients even report that their appetites are completely gone even though they had issues with overeating or bored eating. Food has one purpose. To nourish you, you’re supposed to be eating things that offer you high amounts of nutrients, and because meats and animal products are high in nutrients, your body receives everything it was looking for so it stops making you constantly want to eat. Most people that do experience the feeling of constantly craving food or wanting to binge eat or overeat, when they do give into these feelings, they just end up giving their bodies more nutrient void foods that have a ridiculously high amount of calories and offer zero vital aspect that your body is actually looking for. Cravings are caused by sugar addiction, vitamins/minerals and nutrients deficiencies, and the feeling of restricting yourself of food. Yes, sugar addiction is real. When Coca Cola first came out, the main ingredient that made it so addictive was cocaine. When they were forced to include an ingredient label on their drinks and were forced to stop using it in their drinks, so they came across a drug that’s cheaper and more addictive that they can use in their drinks instead, it’s sugar! Carbs like bread and rice turn into sugar in your body as well. Why should you avoid sugar like the plaque? Watch these videos. All your favorite junk food companies bioengineer their food and add copious amounts of sugar and sodium to make you addicted to their delicious high calorie seed oil infusion poisonous junk foods, and just like any other drug, you can experience withdrawal symptoms! Watch these videos to learn how to overcome it. (Don’t forget to include mineral salts in your meals) https://youtu.be/SZFzR3TPOHM https://youtu.be/7vko4aE3UHE https://youtu.be/_YOWxowMpdE https://youtu.be/_y_aemSaWAY FOODS TO AVOID: packaged and boxed foods, protein powders, specifically with long ingredients lists https://youtu.be/1B98PDEe4vU any foods that contain seed oil, high fructose corn syrup, unrecognizable in the ingredients (canola, palm, corn, sunflower, rapeseed, cottonseed, safflower oils)or artificial dyes. https://youtu.be/E94OMGSZqsg processed and refined carbs like rice, and bread https://youtu.be/ZZX37cbaUtE nut milk, nuts and seeds in general https://youtu.be/63k_FSQ3yHM plant based meats https://youtu.be/CTJj6Gjw7YU WHY SHOULD YOU AVOID THEM: They don’t keep you full longer than an hour so you’re constantly hungry and want to snack, resulting in you accidentally getting out of the deficit and eating at maintenance or even a surplus. Carbohydrates are a fast digesting macronutrients vs protein which is slow digesting (protein bars and powders don’t count) They wreak havoc on your gut health which is detrimental to all aspects of your life. They contain sketchy ingredients which are those long words that look long and hard to pronounce. They are the chemical additives and preservatives which are terrible for you and are related to many chronic illnesses and cancer. They contain artificial dyes. Artificial dyes have been banned or restricted in other countries due to concerns about their potential health risks. Here are some of the reasons why: -Hyperactivity in children: Some studies have linked certain artificial dyes, such as Yellow 5 and Red 40, to hyperactivity in children. This has led some countries to restrict or ban these dyes in foods and drinks marketed to children. -Carcinogenicity: Some artificial dyes, such as Red 2, have been shown to be carcinogenic in animal studies. While the evidence of their carcinogenicity in humans is limited, this has led to restrictions or bans in some countries. -Allergic reactions: Some people may have allergic reactions to certain artificial dyes, such as Blue 1 and Yellow 5. These reactions can range from mild skin irritation to more severe symptoms like hives and anaphylaxis. -Neurotoxicity: Some animal studies have suggested that certain artificial dyes, such as Red 3, may have neurotoxic effects. However, the evidence of these effects in humans is limited. -Environmental concerns: The manufacturing and disposal of artificial dyes can have negative environmental impacts, including pollution of waterways and soil. They tend to be higher in calories while offering little to no nutritional value. (If they do contain vitamins or minerals, they’re synthetic and lab made and can even have a toxic effect on your body). The issue isn’t that they’re high in calories, high calorie items are ok if you’re getting essential nutrients and fats and protein in exchange, but you’re not, so they’re empty calories. They offer little to no real protein that contain a full source of amino acids which only meat can provide FOODS TO EAT: ANIMAL PRODUCTS! Why?  A diet consisting of mostly animal products will leave you extremely satiated and full resulting in a loss of appetite due to now nutrient dense it is (specifically organ meats because they’re the most nutrient dense) https://youtu.be/i1Ms4oecHOU It’s the MOST nutrient dense food you can where the nutrients are bio available and bio absorbable by humans. Don't be deluded into thinking kale is most nutrient dense. There’s a spectrum of nutrient density and meat/animal products are at the top Your gym performance will skyrocket due to you receiving all the micronutrients your diet was lacking previously allowing you to move heavier weights or higher reps, resulting in there being greater damage done to your muscles that will cause them to grow much faster than previously (as long as your protein intake and recovery is in check). https://youtu.be/WlHwW0SgKkQ Your mental health will improve https://youtu.be/EJ5rsXWNlaI Your skin, hair, and nails will improve in appearance. Many of my clients report their acne or eczema disappear. This is because acne is directly related to your diet. It’s not from what creams you do or don’t use or how well you wash your face, it’s from what you eat. https://youtu.be/b4Nqd8QSPDg https://youtube.com/shorts/FH-PaE66F7U?feature=share Animal based grocery shopping list: PROTEIN Grass fed beef (ribeye, ground beef, t bone, ny strip, sirloin) Pasture raised chicken Wild caught fish (tuna,salmon, cod ect.) Lamb Pasture raised eggs Organ meats (liver, heart, tongue)organ meats are 10-100x more rich in nutrients than muscle meat FAT If you have access to raw milk or dairy from farmers markets, please take advantage of that and buy raw milk and dairy products. They are so incredibly rich in nutrients and enzymes. They are superfoods. If you don’t have access to raw milk and only conventional grocery store milk, don’t bother. Most of the enzymes and beneficial bacteria are absent from it so it’s just a higher calorie drink that doesn’t offer the essential nutrients in return. https://youtu.be/PvWz5cNTmLE https://youtu.be/3WqP7Euktmc Raw milk Raw cheese Grass fed butter Tallow Ghee CARBOHYDRATES There is no such thing as an essential carbohydrate. You could live without them and might even flourish by removing all the processed inflammatory high carb foods in your diet. The only carbohydrates I suggest you eat are fruits. They’re the only non toxic part of the plant and don’t contain anti nutrients as a self defense mechanism because the fruit is designed to be eaten so that the seeds of the fruit can be dispersed. Carbs provide you with a short burst of energy and are fast digesting so they should be eaten before workouts. Although fruits do contain some nutrients, they’re not as significant as meat so keep in mind that fruits are eaten for enjoyment and not to overindulge in them because they do contain quite a bit of fructose. All fruits are great but I suggest sticking to the lower calorie fruits. Watermelon Oranges Berries Apples  Pineapple WEIGHTLIFTING No not neglecting weight training for the sake of prioritizing being lean. If you lose fat and there’s no muscle to look “toned” or defined under the muscle, you won’t have the aesthetic physique that you want. Muscles will aid you immensely in getting that dream body. You won’t get bulky by accident. If takes hard work, commitment, perfect dieting, genetic advantages, and steroids to get as bulky as bodybuilding women, so the chances of you achieving the same look on accident is not likely. The more intensity you train with, the more damage you cause your muscles and the bigger they will get when you recover. Besides aesthetic reasons, muscles are extremely beneficial for overall health, immunity, and metabolism. The more muscle you have, the more calories you burn at rest allowing you to stay lean while consuming more calories. Since this guide is geared more towards cutting fat optimally, I won’t get too into my specific training, but I’ll explain my workout split. I train 5 days a week and hit each muscle group twice a week. The biggest and most impactful aspect of training that’s hindering many people from progressing is training to failure. Most people in the gym just stop the set when they reach a specific number or when it starts to hurt. For every set and every workout, you should be training to absolute failure. Failure means you physically cannot get in another rep. The harder you push yourself to your limits, the faster you’ll progress. https://youtu.be/nj-aEOKDIzE CARDIO Cardio is essential in order to lean out drastically and it makes a huge difference. There’s many different kinds such as cycling, swimming, running etc What kind of cardio should you do My favorite cardio is walking. Walking is low impact so you won’t damage your joints and you can keep it up for long periods of time since it’s easy. Walking is such an underrated tool for fat loss. You know those body builders you see with freakishly low body fat levels? Along with eating in a calorie deficit, the only cardio they do is walking. How much cardio should you do? As much as you can. If you like high intensity cardio, you’re more than welcome to, but I suggest something easy that you can keep up for much longer resulting in more calories burned rather than something you can only keep up with for short periods of time. Distance/ Step count: How much should you do AS MUCH AS YOU CAN. Find your baseline and see how much you can do. My max used to be 2 miles and everyday little by little I worked my way up to 10 miles. 2 miles used to be challenging and now 10 miles is a breeze. No matter what you’re starting out with make sure that everyday you’re improving and going harder than last time. Set distance goals for yourself and try to constantly beat your past records. As a rule of thumb, you should start out at a minimum of 10k (5 miles) steps a day. The more steps you get in, the greater of a calorie deficit you’re in, and the faster you lean out. I try to get in 20k steps a day which is 10 miles and takes me 2 and a half hours to do while walking at speed 3.6 with zero incline. If I’m in a time crunch, I’ll alternate between slow jogging and speed walking to get to my distance goal for the day. If you struggle with getting your step goal in throughout the day, I suggest getting it over with first thing in the morning. This way, not only did you already get your step count goal over with, but then during the day, any other walking you do will only add onto that. 10 miles- 20k steps- 800-1000 calories burned 5 miles- 10k steps- 400-600 calories burned 2.5 miles- 5k steps- 200-300 calories burned Making time fly So I know that 2-3 hours of walking on a treadmill seems like a long time, so I have some tips. First of all, TIKTOK. It’s the best app for wasting your time and having you scrolling for hours in bed making time fly, so instead of letting it make you unproductive and get a hit of constantly dopamine, numbing your brain, use it to your advantage. Allow yourself to only use it when you do your walking so this way your brain can wire itself to get a dopamine release from the walking. You can also watch YouTube or movies which you’ve probably already thought of. Since I’m a college student, I tend to do my homework and study on the treadmill on my iPad. I’ll watch math lessons or type up assignments on my phone. It can be annoying at first to multitask but after a few times it becomes a breeze. So basically learn to live while walking the majority of your time. If you want those drastic results, you take drastic measures. There is nothing that’s even drastic about walking more often; it can just be a long time. I have an app on my phone that tracks my steps so after I do my morning 5 or 10 miles depending on how much time I have, at the end of the day I add my extra steps outside of treadmill walking to my regular day to day walking. Investing in a treadmill is the best purchase you will ever make. It’s like paying for a six pack and defined muscles (you have to develop the muscles first in order to look “toned” through weight lifting). I bought the cheapest one I could find on Amazon which was $200 including shipping. Benefits My favorite part about doing a ton of walking is obviously how lean it keeps me, but besides that, getting a minimum of 10k steps in, especially in the morning, releases endorphins which are your body's mood lifting and feel good chemicals. They make you happy and improve your sleep so you start your day out feeling great. If often experience a high mid walk and it feels so amazing NUTRITION AND DIETING The purpose of food is to provide our bodies with the nutrients and energy necessary for proper functioning and survival. Food is a source of macronutrients, such as fats, proteins, and carbohydrates, which provide energy, as well as micronutrients, such as vitamins and minerals, which are ESSENTIAL for the proper functioning of various bodily systems. Food also plays a role in satisfying our hunger and providing pleasure and enjoyment. If the food you eat on a regular basis has no vital qualities and is meant to be consumed simply for enjoyment, throw it out immediately. It may sound dramatic, but once I explain to you how detrimental these modern man made foods are to your health, weight gain will be the last of your worries. EAT ANIMAL BASED https://youtu.be/E1cqyCQoTR8 Animal products are the most nutrient dense foods on earth where the nutrients in them are bio available to humans. One of the primary benefits of an animal-based diet is its high protein content. Protein is an essential macronutrient that is critical for building and repairing tissues in the body, including muscles, bones, and skin. Animal-based foods, such as meat, poultry, fish, and eggs, are rich in high-quality protein that contains all of the essential amino acids that the body needs to function properly. Consuming adequate amounts of protein can also help to reduce hunger and increase feelings of fullness, which will aid you to lean out while building muscle. Animal-based foods are also rich in a variety of other essential nutrients, including vitamins and minerals. For example, red meat is an excellent source of iron, which is important for the formation of red blood cells and the transport of oxygen throughout the body. Poultry is a good source of niacin and vitamin B6, which are important for energy production and nervous system function. Fish is high in omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function. Another benefit of an animal-based diet is its low carbohydrate content. Carbohydrates are an important source of energy for the body, but consuming too many carbohydrates, particularly from refined sources such as sugar and white flour, can lead to spikes in blood sugar and insulin levels. This can contribute to weight gain, insulin resistance, and other chronic health conditions. They increase your appetite, causing you to want to overeat. By focusing on animal-based foods, which are naturally low in carbohydrates, individuals can reduce their intake of refined carbohydrates and enjoy more stable blood sugar levels. WHY YOU SHOULD EAT MORE MEAT First of all meat is a unique source of vitamin b12, only obtained from animal sourced foods. B12 is needed for energy and serotonin production. Fattier cuts of meat are a great source of dietary cholesterol. Cholesterol is an essential lipid and helps to relieve people from anxiety and stress as it is a necessary precursor to vital hormones, meat, and especially organ meats such as heart, are high in heme iron, a mineral needed for improving oxygen regulation, thus helping you to feel calm. Heme iron is approximately 20 times more bioavailable than the plant form of iron. non-heme iron! meat, and red meat in particular, is a great source of zinc. Zinc is vital for healthy brain functioning as well as for the production of endogenous steroid hormones such as testosterone and progesterone. These hormones have been known to help relieve depression by increasing mood, energy. and drive #1. Meat boosts serotonin #2. Meat relieves stress #3. Meat relieves anxiety #4. Meat boosts brain function High-quality protein: Animal products are an excellent source of high-quality protein that contains all the essential amino acids the body needs to build and repair tissues. Protein is critical for muscle growth and maintenance, bone health, and immune function. Essential vitamins and minerals: Animal products are rich in a variety of essential vitamins and minerals, such as vitamin B12, iron, zinc, and calcium. These nutrients are critical for many bodily functions, including energy production, oxygen transport, and healthy bones. Omega-3 fatty acids: Certain animal products, such as fish, are rich in omega-3 fatty acids. These healthy fats have been shown to reduce inflammation, improve heart health, and support brain function. Improved satiety: Animal products are generally high in protein and fat, which can help to increase feelings of fullness and reduce hunger. This can be beneficial for weight management and reducing the risk of overeating. Sustainable agriculture: When animal products are sourced from sustainable and regenerative farms, they can support a food system that is environmentally responsible and socially just. Regenerative farming practices prioritize animal welfare and ecosystem health, which can lead to healthier soils, cleaner water, and healthier animals. LIES YOU’VE BEEN TOLD ABOUT MEAT High cholesterol causes heart disease Ancel Keys cherry picked his research and incorrectly told the public that high cholesterol results in heart diseases, and was later unable to prove this statement, but the damage he did was too late. One of the biggest health psyops was deterring people away from the most nutrient dense foods on the planet out of fear of cholesterol. cholesterol acts as a potent antioxidant and is therefore needed to control inflammation. It also makes up 20% of the brain and provides every cell with its structure. In fact, cholesterol is so necessary that when your intake of it is low, your liver will produce more to compensate. This article explains the exact process of how meat started to get blamed for the damage that modern man made food caused. https://carnivoreaurelius.com/ancel-keys/ There is zero evidence showing that unprocessed meat is bad for you. The majority of studies conducted on meat tend to be poorly-done observational studies which do not accurately account for confounders. essentially, those who consume meat are also more likely to smoke, drink, consume junk, and be sedentary, which skews the results and makes it appear that meat consumption is the problem. Just think about it logically. The two things that have increased from the 1970s are obesity/illnesses and the consumption of processed industrial foods. Steak and animal products have been there all along even when the average dress size for women in America was a 4, vs today where it’s a 10. https://youtu.be/DP9I-232krE Top Cholesterol Benefits: 1. Powerful antioxidant 2. Aids in hormone synthesis 3. Boosts testosterone & progesterone 4. Increases vitamin D levels 5. Relieves anxiety 6. Increases life expectancy 7. Reduces inflammation 8. Protects you from heart disease 9. Cholesterol-rich foods are nutrient dense foods 10. Improves mental health Some Interesting Cholesterol Facts: 1. Since WW2, Japan and Switzerland have both increased their animal fat consumption, yet heart disease has fallen (Taubes, 2001) (Smith, 1991) 2. Between 1930 and 1960, heart disease has increased by 10 times despite animal fat consumption falling (Ravnskov, 2000) 3. In Russia, they have found that low cholesterol levels are directly linked to heart disease (Zwaka, 2001) 4. Studies show that heart disease is linked to seed oil consumption rather than animal fat consumption (Ravnskov, 2000) (Texon, 1995) 5. Heart disease risk has seen to increase with those on a high carbohydrate, low fat, low cholesterol and vegetarian diet (Liuzzo, 2005) 6. High cholesterol levels have been attributed to greater longevity (Falk, 2006) (Ravnskov, 2003) 7. 60% of people who die from heart disease actually have normal levels of blood cholesterol (Liuzzo,2005) Stop blaming meat for the damage done by the influx of ultra processed foods to the market: Hong Kong - Highest meat consumption per capita in the world and the highest life expectancy France - Highest animal fat consumption in Europe and the lowest rates of heart disease Argentina - Highest consumption of meat in South America and one of the world's lowest rates of coronary heart disease India - The lowest meat consumption in the world and one of the world's highest prevalence of heart attacks globally (killing roughly 1 in 4 of their population) GUT HEALTH ( your gut is a second brain ) An animal-based diet is also beneficial for gut health. The gut microbiome, which is made up of trillions of bacteria and other microorganisms that live in the digestive tract, plays a crucial role in digestion, immune function, and overall health. Studies have suggested that consuming animal-based foods may promote the growth of beneficial gut bacteria, particularly those that are involved in the production of short-chain fatty acids, which are important for gut health. Working on your gut health is like a cheat code to upgrade your physical and mental well-being. 70% of your immune system is located within the gut! Good gut health contributes to good mental health, helping you get off antidepressants. Good gut health contributes to strong immunity helping you get off the medication. Good gut health gets rid of the inflammation helping you get off antibiotics. The gut microbiome, the collection of microorganisms that live in our gut, plays a crucial role in our physical and mental health. Recent research has shown that the gut microbiome can affect the brain's function and behavior, influencing mood, stress, anxiety, and depression. A healthy gut microbiome produces neurotransmitters, such as serotonin and dopamine, which play a significant role in regulating mood and behavior. When the gut microbiome is disrupted, it can lead to an imbalance in neurotransmitters, which can contribute to the development of mental health disorders. Therefore, maintaining good gut health through a balanced and diverse diet and lifestyle can help improve mental health and potentially reduce the need for antidepressant medications. How do you improve gut health? Remove all the inflammatory anti nutrients containing foods (veggies, legumes, nuts), the processed packaged foods, and anything containing seed oils, and eat lots of animal products. Could an impaired gut be behind your poor mental health? 90% of serotonin (the "happy" hormone) and 70% of dopamine (the "reward" hormone) is produced in your gut microbiome by enteric neurons and intestinal epithelial cells. The gut is in fact directly connected to the brain by the vagus nerve via the gut-brain axis, where the two communicate to each other via neurotransmitters. For this reason, the gut is sometimes called the "second brain" and many believe that when you receive a "gut feeling", it is your gut attempting to communicate with your brain. You are not what you eat! You are what you absorb! Good gut health ensures that your body optimizes nutrient absorption when it enters through the small intestine. Another reason why the state of your gut microbiome is so important to your overall health! https://youtu.be/jB-aQsfW9ww Gut Destroyers to Limit/Avoid: 1. Antibiotics 2. Gluten 3. Stress 4. Hand sanitisers 5. Ultra-processed foods 6. GMO foods * 7. Sleep deprivation 8. EMF exposure / 9. Over consuming raw vegetables 10. Alcohol 11. Unfiltered tap water / Fluoride 12. Seed oils 13. Processed sugar 14. Excessive fiber 15. Low quality conventional dairy Gut Healers: 1. The sun 2. Nutrient dense foods (organ meats, oysters, eggs) 3. Daily exercise 4. Quality sleep 5. Probiotics (Raw fermented foods such as sauerkraut, kimchi and gherkins in brine) 6. Omega 3 (wild caught salmon and cod liver oil) 7. Raw dairy (milk, kefir, cheese) 8. Bone broth (collagen) 9. Butter (butyrate) NOT ALL ANIMAL PRODUCTS ARE THE SAME Although these options can be a little pricier, remember to pay the farmer or pay big pharma (for medication and surgeries). Choosing these options ensures that you’re getting the highest quality that offers the most nutrient density, and you’re avoiding potentially harmful by-products from the artificial hormones or pesticides that could be ingested by those animals from companies that mass produce low quality meat. What kind to look for Grass fed beef, butter, cheese Pasture raised eggs Free range chicken (no antibiotics or growth hormones) Wild caught fish Health benefits: SIGNIFICANTLY HIGHER IN NUTRIENTS. Free range chicken, grass-fed meat, and wild-caught fish are generally considered to be healthier options than conventionally raised or farmed animals. They tend to have higher levels of omega-3 fatty acids, which are beneficial for heart health and brain function. They also tend to be lower in unhealthy fats and higher in beneficial nutrients like vitamins A and E. Environmental benefits: Choosing free range chicken, grass-fed meat, and wild-caught fish can have environmental benefits. Conventionally raised animals are often raised in crowded and unsanitary conditions that contribute to pollution and greenhouse gas emissions. Free range chicken and grass-fed meat are often raised in more sustainable and environmentally-friendly ways, and wild-caught fish are generally considered a more sustainable option than farmed fish. Animal welfare: Free range chicken and grass-fed meat are often raised in more humane conditions than conventionally raised animals, which can be kept in cramped and unsanitary living spaces. Wild-caught fish are also generally considered to be a more humane option than farmed fish, which are often kept in crowded and stressful conditions. Taste: Many people believe that free range chicken, grass-fed meat, and wild-caught fish taste better than their conventionally raised counterparts. This is often because they are raised or caught in more natural and less stressful environments, which can lead to better quality meat. FOODS THAT AREN'T AS AMAZING AS YOU THINK THEY ARE When most people think about eating healthy, big bowls of salads and greens and beans and grains probably come to mind. This couldn’t be further from the truth. All of these foods contain anti nutrients such as  Phytic acid: Found in grains, nuts, seeds, and legumes, phytic acid can bind to minerals such as iron, zinc, and calcium, reducing their absorption in the body. Lectins: Found in beans, legumes, and some vegetables, lectins can interfere with the absorption of nutrients and may cause digestive issues in some people. Oxalates: Found in leafy greens, nuts, and some other vegetables, oxalates can bind to calcium, reducing its absorption in the body and potentially leading to kidney stones in some individuals. Tannins: Found in tea, coffee, and some fruits and vegetables, tannins can interfere with the absorption of iron and other nutrients. https://medium.com/the-carnivore-curation/your-vegetables-want-to-kill-you-c863763d02cd What are anti nutrients Anti-nutrients can interfere with the absorption and utilization of nutrients in the body, which can have negative effects on human health. Here are some potential ways in which anti-nutrients can affect humans: Reduced mineral absorption: Phytic acid, oxalates, and tannins can all bind to minerals in the gut and prevent their absorption. This can lead to deficiencies in important minerals like calcium, iron, and zinc. Digestive issues: Lectins and other anti-nutrients can irritate the gut lining, leading to digestive problems like bloating, gas, and diarrhea. Nutrient deficiencies: Anti-nutrients can interfere with the absorption of certain nutrients, leading to deficiencies. For example, phytic acid can reduce the absorption of iron and zinc, while oxalates can reduce the absorption of calcium. Kidney stones: High levels of oxalates can lead to the formation of kidney stones in susceptible individuals. Hormone disruption: Some anti-nutrients, like soy isoflavones, can mimic or block hormones in the body, potentially disrupting normal hormonal function. Cooking these foods and lower the strength of these anti nutrients, so if you REALLY love your veggies, you can have them, but just be aware of the fact that they’re not as healthy as you thought they were. I can’t remember the last time I had a veggie and I’ve never felt so great. Many animal based eaters, carnivores, and many of my clients can attest to the same thing. https://youtu.be/zXPEiHROisY But what about fiber and going to the bathroom? https://youtu.be/ryKU-s6typw https://youtu.be/LGbpOtg9TQI First of all, fiber is not essential. Fiber is plant matter that your body cannot digest. Ok let’s think about what poop is. It's waste that our bodies don’t need. If you see undigested food particles in it, it’s a bad sign that that food (most of the time it’s veggies or grains) isn’t being digested by your body because that food is devoid of nutrients. When I was vegan, my bowel movements were too frequent, and I had to constantly hold myself from farting from all the beans and leafy greens I was eating. The reason fiber makes you go to the bathroom so often is because it is useless to your body so it just comes out in waste. When you switch to an animal based diet, you notice you go to the bathroom less frequently and your poops aren’t enormous and hard. This is because your body is actually able to utilize the nutrients in meats so it takes longer to digest it and results in less frequency. It's completely normal to poop less frequently on a fiber-free carnivore diet. This is because meat takes longer to digest and assimilate than plant foods do. As your body adapts to your new diet, expect to experience a new pooping schedule. Once your body is done taking everything it can from the food you consume, there's not much waste leftover if the food you’re consuming is beneficial to you. Forget protein powders, shakes, bars, chips, avoid them all together. Avoid any packaged food that claims to be low in calories or sugar free because 99% of the time, if it’s in a package, it contains terrible ingredients that are detrimental to your health. So detrimental to your health in fact that weight gain would be the last of your worries. MEAL IDEAS https://www.tiktok.com/t/ZTRTdUKwY/ https://www.tiktok.com/t/ZTRTdxWE6/ https://www.tiktok.com/t/ZTRTdHNNT/ https://www.tiktok.com/t/ZTRTdMhMk/ https://www.tiktok.com/t/ZTRTsUEVj/ https://www.tiktok.com/t/ZTRTsg35r/ THE SUN Besides giving you a tan making you look incredibly good, the sun gives you ENERGY! Just 15 mins of full body sun exposure 2-3 times a week is the fastest way to change your health. Vitamin D is critical to immune, reproductive, heart health. The sun produces antimicrobials that fend off disease. It balances hormones & improves mood. The sun is also way more than UV light - it is also composed of 43% red and infrared, which studies show boosts collagen synthesis, hair growth, aids muscle growth & fat loss and even protects you against the UV light. The sun truly is the ultimate supplement and it is totally free. The modern world is unique in history in our fear and hatred of the sun. The average person today spends 93% of their time indoors, missing out on the incredible benefits and being bombarded with isolated blue light. Expose your eyes to natural daylight within an hour of waking. This has some great benefits, helping to correctly align our circadian rhythm, boosting dopamine and serotonin whilst reducing serum cortisol. This helps you to feel ready and motivated for the tasks that lie ahead. This is also why people tend to be more depressed in the winter and happier in the summer. The sun boosts your serotonin! Instagram accounts to follow: https://instagram.com/carnivoreaurelius?igshid=YmMyMTA2M2Y= https://instagram.com/metabolic_mike?igshid=YmMyMTA2M2Y= https://instagram.com/nutritionwithtomandlauren?igshid=YmMyMTA2M2Y= https://instagram.com/food.lies?igshid=YmMyMTA2M2Y= MD doctors to research: https://youtube.com/@ShawnBakerMD https://youtube.com/@Paulsaladinomd https://youtube.com/@KenDBerryMD Contact me: [email protected]