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Posted by Barry on Sep 7, 2012



I have re-dedicated myself to trying to cut my percent body fat in my latest workout program, Body Beast.  I have “turned up the volume” by making sure I track (in detail) everything that goes into my mouth so that when I follow the “Fat-Shredder” nutrition plan I will maximize my results.  To re-acquaint people with what Fat-Shredder is, it is the nutrition plan that allows you to lose fat while also building muscle.

Depending on what your body fat percentage goal is I would say that if you are more than 2% or 3% away from your body fat goal, you should be using the Fat-Shredder.  Fat-Shredder simply means your daily amount of calories should be totaled up as follows, 50% protein, 30% carbs, 20% fat.  The way it works is if you are currently at 15% body fat and your goal is to have 10% body fat then you stay on the Fat-Shredder plan until you reach 10%.  It does not matter if it takes 90 days or 6 months, you stay on it until you reach your body fat goal.  Once you achieve this goal then you can move on to the energy booster nutrition plan or even the endurance maximizer nutrition plan depending on what your next goal is.

Along with the right percentages you also want to make sure you are running a calorie deficit everyday so that you lose the fat.  A calorie deficit just means you are burning more calories everyday then you are taking in.  Below are the guidelines for men and women who are working out and want to run a good calorie deficit, without going into “starvation mode”.


6′ and above = 1900-2200 cals per day.

5’6 – 5’11″ = 1700-1900 cals per day.

less than 5’6″ = 1500 cals per day.


5’6 and above = 1200-1400 per day.

less than 5’6″ = 1000-1200 per day.

Using these calorie daily totals for your correct height and using the Fat-Shredder percentages will give you the rapid body fat loss you are looking for.

As I am a 6 foot guy I am targeting 1900 calories per day.  I am also making sure that I have those 1900 calories split up into 50 percent of them are protein (950 calories), 30 percent are carbs (570 calories), and 20 percent are fat (380 calories).  Of course I am not exactly on those numbers every day, but I try and make it as close as possible.  In other words if I only have dinner left and I am running short on protein calories I will modify what I was going to eat to make sure it is high in protein to get as close to my daily target percentages as I can.

How do I know where I am during the day on my percentages?  I am using the MyFitnessPal app on my phone to track my nutrition. If you have read anything else on my site then you know I like using MyFitnessPal as it is convenient, easy, and almost every food I eat is already in the food database.

As I have been following the Fat-Shredder plan on Wake Island I am finding it hard to get enough protein daily to keep my percentage at 50%.  I’m sure you will find this hard to do as well.  One simple answer is to add protein powder to your nutrition plan.  It is easy and does not add carbs to your overall count.  However I cannot simply buy protein powder on Wake as there is none for sell on the island. So what I did is look for “natural” sources of protein.  We have access on the island to quite a bit of yellow fin tuna.  It is caught by us and others almost every weekend.  Yellow fin tuna (also called Ahi) has 7g of protein per ounce and no carbs.  It also helps that Ahi is one of my favorite foods so eating it a lot and often will not only be easy, but a real treat for me.  I like it raw and dipped in wasabi sauce, so I don’t even have to worry about cooking it.

So I have my workout in place, my nutrition plan in place, now all I have to do is execute.  It is just that easy and it will be for you as well.  If you need any help in setting up your nutrition plan or with any of the Beachbody workouts make sure to let me know.   There is a lot of information on our team website.  Make use of it.

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