Nutrition Guide to Losing Body Fat

You are what you eat, so you better eat lean to get shredded. Learn how with this complete guide to muscle-shredding nutrition.


Dieting it is not only about caloric intake, but also about feeding your body with foods rich in micro and macro nutrients. A supply of 40-50% of total calories from clean quality protein will feed every cell in your body and have anabolic properties that will increase muscle and decrease fat. Also 25-30% of total calories from complex and fibrous carbohydrates will be your body's main energy source and while help increase muscle growth and recovery. Good "Essential" fatty acids are great for mind concentration, reducing insulin sensitivity, and also will aid in increasing your anabolic state. About 25-30% of total calories is essential to help provide maximum definition. The other key factor here is how important a gallon or more of PH balanced water a day is for detox, carbohydrate absorption, and hydration.


Your food is equally if not more important than your training. Essentially you should be eating from the time you wake up till you go to sleep, never going more than 3 hrs maximum without fueling your body with food. Plan your meals out for the week coming up, and have two to three meals at minimum pre-made for the following day. The timing, ratio, and type of calories of nutrition are all essential factors in maximizing gains and creating optimum muscle recovery.

It is all about restoring your body and optimizing the muscle recovery growth process. Your body is still depleted after a really intense workout and you need to continue to stabilize your glycogen and glucose.

This will help release insulin which is a great anabolic hormone you can use to optimize muscle gains.

Some great qualities of protein post workout is for its anabolic growth factors and muscle recovery.

Calories Intake

The human body is the most adaptable thing on this planet. Since everyone begins at a different point in their training we need to look at how to structure success for everyone. However we do not want to shock our system by going from a 5000-6000 calorie diet in one day to a 2000 calorie daily diet.

Therefore, you should start decreasing your calories gradually so that your body can adapt to the changes and will respond accordingly. You have to be in tune with your body and know when you are getting flat or eating too little for your metabolism. Cutting is a process just like everything else in life there is no instant gratification.

Gradually lower your calories to 3,000 calories and see how your body responds. Everyone is different, so you may need to be at around 3,500 calories to gradually lose fat/weight while others may need to drop to 2,500 calories. Take your time and you will grow, maximize your anabolic effect through nutrition, and remember to eat quality nutrients.


A cutting diet is like everything else in life it needs structure. These are the ratios of fats, carbohydrates, and protein that I incorporate into my cutting diet to optimize a shredded look.

Protein: 40-50%

Carbohydrates: 25-30%

Fats: 25-30%

The goal is to keep your nutrients constant throughout the day in order to keep you full and blood sugar levels steady.


Everything in life is circumstantial! I say this because you may have other outside influences that can hold you back from gaining the results you would like to achieve. The human body can be tricky. It may be that your hormones, metabolism, genetics, training style or stress of daily life may be out of tune. All these outside factors may make you change your routine from the guidelines above.

Bodybuilding and Bulking are experimental! You need to understand how your body is reacting to your nutritional intake and change it accordingly.

Log everything you do, gauge your results and change them accordingly. Take weekly pictures so that you can see your development, and most importantly experiment until you find what works for you.

"You get in what you put out." This attitude will help carry you to success. Take yourself to the next level every week you are in the gym or in the kitchen. Make sure your life is balanced with low stress, lots of sleep, and a good attitude. Everything in life works synergistically together during your training so make sure you have good balance, this is what will carry you to the next level, help you to not burn out, and love what you do and become.

World Class Fitness Consulting, LLC offers online personal training and weight management programs. Contact Brian today to get started @

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