D&S Community Challenge: Get Shredded Diet (JB)

Gavin LeFever · 01-22-2009, 01:14 AM

http://www.precisionnutrition.com/wo...t-shredded.pdf

I hope the link works, however it may require membership to PN, which I know at least a significant few of you to have. I think GS is public.

This goes out to all my D&S comrades who may be interested. I'm starting the diet tomorrow (although I don't yet have the Hot Rox, Abs+, Power Drive). I upped my BF% a little over the holidays (got sick, upped cals, training dipped) and have been working back down since. I'm close to where i started, with my muscle mass lagging significantly behind, and I want the challenge. So here I go.

Starting tomorrow with 0 deviation, I will be on the GS diet. It is extreme and I expect a horrible 6-12 weeks (I will evaluate at 6wks to continue or w/e), but I'm up for it.

The 'why's are simple.
- I want the challenge
- I enjoy being lean (vanity and I just feel better/faster)
- I want to see how low I can go (BF%/BW)
- I want to see how it feels in regards to weight-cutting (fighting-related weigh-ins)

If the cut goes well, and I don't feel too weak, this might be viable as a pre-fight weight cut.

If anyone wants to suffer along with me, feel free. If you're in, let D&S know by posting your sufferings along with me in this thread.

I'm planning and prepping meals tonight. I hope to be able to log a bit here tomorrow. don't feel bad if you come late.

D0-W0 (1-22-09)

IDRISCKY · 01-22-2009, 01:36 AM

PDF opens fine for me.

Wild Dan Hibiki · 01-22-2009, 01:50 AM

damn, i'd get on it all the way but a lot of the supplements he suggests aren't readily available here (japan, australia where i'll be back in february). things like greens +, hot rox and abs+ i've never seen in sydney or any online aussies stores.

oh well i'll do what i can (drop my kcal count to ~2000kcal and get all the supplements that i do have in, follow his macronutrient profile)

**XTrainer** · 01-22-2009, 07:32 AM

You're 6 foot 175 and you want to lose weight? How far are you planning to go? I'm probably a little taller, 180, and I don't feel like I'm near big enough to make a cut worthwhile.

hatesLNP · 01-22-2009, 09:20 AM

Wow this is just what I needed, thx. Alot of supps but like he says you will be saving money on food.

dugforeva · 01-22-2009, 10:00 AM

I have too much body fat for this diet, sounds like I'd also need to buy like 8 supplements.

Maybe I'll give it a go when I'm in better shape.

Matt Thornton · 01-22-2009, 10:28 AM

For those of you who are worried about not being able to get Hot-Rox, don't sweat it. JB is the man but he is pretty tight with BioTest, so he recommends their products pretty frequently. Hot-Rox is by no means necessary for something like this; I see no reason why your preferred fat burner wouldn't work.

Gaspari Mitotropin + Ephedrine HCl FTW.

But I would definitely take his advice on the BCAA's and increased creatine intake. I followed a diet not too different from this leading up to my first fight, and it DEFINITELY leaned me out, but I didn't supplement with BCAA's, and as soon as I stopped lifting heavy I lost a bit of muscle mass as well.

Monger · 01-22-2009, 03:13 PM

If you've got the cash, Lyle McDonald's "Rapid Fat Loss Diet" is far superior to JB's diet, in my opinion.

Rowan11088 · 01-22-2009, 03:43 PM

Quote:

Originally Posted by Monger

If you've got the cash, Lyle McDonald's "Rapid Fat Loss Diet" is far superior to JB's diet, in my opinion.

Well it's pretty different in its approach, for sure. I haven't done either of them but I've read through both. Lyle's is a PSMF, set at about 800-1000 calories a day for bigger guys, which can last as little as 2 weeks for thinner people. It's much more extreme and potentially less healthy, and also assumes that your gym performance will be severely compromised if not written off for the duration. I think for someone looking for a slightly more gradual approach that will allow for a pretty normal existence Berardi's is a good choice.

PoppaKap · 01-22-2009, 03:46 PM

Quote:

Originally Posted by Monger

If you've got the cash, Lyle McDonald's "Rapid Fat Loss Diet" is far superior to JB's diet, in my opinion.

"caloric intakes on this diet will come out to between 400 to 1200 calories per day coming almost exclusively from protein" . . . "a 2000 calorie per day deficit"

Holy S*#%, that should do the trick!

As anyone on here tried McDonald's version? I'm curious about how much his protocol is able to minimize muscle loss with that large a deficit.