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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 part.
  • 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 build muscle. 
  • Avoiding processed foods and refined sugar is key.

Now let’s talk about what’s different…

Your goal is to maintain muscle while you burn fat. 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 and not burn too many calories so you can maintain your muscle mass.

Your balance of macros should look something like this: 

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

 You can learn more about it here and here.

Dialing in your macros the easy way.

One of the easiest ways to understand your macronutrient intake 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 all the food you eat is it will help you make better food choices, a win-win for you all around. 

If you don't know where to start, here are some basic rules to help.

Foods To Avoid:

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

Foods To Eat:

  • Fruit
  • Veggies
  • Beans 
  • Lentils
  • Rice
  • Lean organic meats

So what's the biggest mistake people make when trying to get shredded?

They don't know their daily caloric and macronutrient intake and as a result they eat more calories than their bodies can burn. This results in those extra calories getting stored as fat!

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 learn more about macros, we've got a really informative article about it which you can read here.

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