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October 21, 2019 2 min read

There seems to be a lot of confusion about how to get lean and ripped without losing muscle.

So to clear things up, we’re going to break it down and make it as simple as possible.

Let’s start with a few of the similarities between getting big and getting shredded. 

  • Both take discipline and focus, at least until it becomes your lifestyle. 
  • Sleep is still the most important thing in your life.
  • Whole foods remain the best source for all your nutritional needs.
  • Resistance training is still the best thing you can do to burn fat and get strong. 
  • Avoid processed foods and refined sugar.

Now let’s talk about what’s different…

Your goal is to maintain muscle while you burn fat and to do that you’ll need to make sure you’re still consuming enough calories during the day. 

However, to get lean and shed fat you’ll need to dial in your macros.

Your balance of macros should look something like this: 

  • Protein 40% 
  • Carbs 40%
  • Fat 20%

 You can learn more about it herehere and here.

Dialing in your macros the easy way.

One of the easiest ways to understand your macronutrient breakdown is to simply write down everything you eat for a week. Once you do that you can plug all that information into a macro calculator so you have an accurate idea of the macro count of the food you’re eating. 

You can do a quick Google search using ‘best macro calculator app’ to find one you like.

Another bonus of writing down your food choices is it will also help you make better food choices, a win-win for you all around. 

Foods You Should Give Up:

  • Dairy 
  • Pizza
  • Processed Food
  • Soda/Fruit Juice
  • Refined Sugar

Foods To Eat:

  • Fruit
  • Veggies
  • Beans 
  • Lentils
  • Rice
  • Lean Organic Meats

It really isn’t that difficult once you commit to the process, and like everything else, once you see results it will make it easy to maintain your routine. 

If you want to speed up your metabolism a bit more you can even add this to your daily routine.