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 WELCOME TO
INTRODUCTION

SKINNYFAT
SHRED!
From the moment I entered the fitness
industry, I have been bombarded with
nonsense and contradictory information.
The only sources of info were from
pseudoscientific bodybuilding websites
or social media celebrities pushing their
supplements.

Some of the worst info I hear are for men

who want to lose fat and gain muscle—
skinny fat guys. As I will talk about later,
skinny fat dudes have a unique dilemma:
You want to burn fat but also need to build
muscle.

That leads most guys to try and cut out

carbs, do workouts with high reps and
short rest periods, or do extreme cardio.

On the other hand, you want to build

muscle, so you push yourself in the gym
but feel like you are looking even softer in
the mirror.

The result is you spinning your wheels and

feeling like you are getting nowhere!

This program is meant for anyone who

wants to burn stubborn fat and build a

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lean, chiseled physique so they feel proud
and powerful, not weak and soft.
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 WHAT MAKES THIS WHAT CAN YOU EXPECT
PROGRAM DIFFERENT? AFTER 30 DAYS?
There are scientific principles that apply Now I have to set expectations here.
to every person. You just have to make Unless you are significantly overweight,
sure the program applies those principles if anyone tells you that you can lose 30
to your body in a manner that you can lbs of fat in these 30 days and build crazy
sustain. Skinny Fat Shred is meant to amounts of muscle, they are lying.
be the Holy Grail for skinny fat guys who
want to use actual science to achieve But I will tell you that over the next 30 days,
their goal physique. you can truly transform, both mentally and
physically. Skinny Fat Shred will give you
If you have sifted through tons of the step-by-step blueprint of how to:
misinformation and felt lost or just aren’t
getting the results you want, Skinny Fat • Burn stubborn belly fat so you have
Shred is for you. washboard abs without spending hours
in the gym.
Your plan utilizes concepts called • Build muscle like a Greek God.
intermittent fasting and Adaptive Meal • Chisel your body, even your jawline
Phasing (AMP). These will make fat loss • Recharge your energy levels.
so much easier that you won’t even feel • Enhance your sex-life.
like you are dieting. • Eat junk food while keeping the fat off.
• Have a social life while sticking to your
And your training? Well I’ll tell you what it is fitness goals.
not… based on bodybuilding broscience. • And so much more.
Your workout program will utilize scientific
principles that will maximize muscle
growth without spending 6 days in a gym You can use this program and knowledge
for hours and hours at a time. you acquire from it for the rest of your
life. It will help you get ripped and stay
And for those who want a program that ripped! Just being honest, life is a lot
will give them a physique that will impress better when you are ripped (without being
the ladies, then you are in the right place. shredded to the bone). You feel powerful
Time and time again, gorgeous women when you look in the mirror, have more
explain how they like a lean guy who is energy for your loved ones, and even
defined but not super muscular so that he have confidence that carries over to your
looks like a roided-out Hulk. They like a career.
natural, fit physique with broad shoulders
and a lean waistline. Fortunately for you, Now let’s discuss your skinny fat dilemma
that Is exactly what you will get here. and how to fix it.

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 SKINNYFAT DILEMMA
You have a big dilemma with 2 opposing problems. On one side, you want to get rid of
stubborn belly fat for some lean abs. Maybe you don’t want shredded abs with all your
veins popping out, but this is going to require a proper calorie deficit.

On the other side, you want to build muscle. This is optimized when you have a surplus
of calories—the opposite of a calorie deficit.

Not only do they require different calorie needs, but they also involve opposing cellular
signaling pathways. Fat loss involves a catabolic pathway called AMPk while muscle-
building requires an anabolic pathway called mTOR. Research suggests that AMPk
actually inhibits the mTOR pathway [1]. In simple terms, fat loss and muscle-building
don’t complement each other well.

So what do you focus on to beat the skinny fat? A calorie deficit? A calorie surplus? Or
do you try some weird combination like eating maintenance calories or being in a small
calorie deficit so you can get the best of both worlds?

Now everyone’s situation is different. There is no one way to do things, but 99% of cases

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of true skinny fat are solved with the solution I mention in a couple of minutes.

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SKINNYFAT SINS
I hear some crazy suggestions when people want to lose fat and build muscle as a skinny
fat guy. Let me tell you that these suggestions are mistakes—ones that could cause you
to regain fat in the long-run. Here is what NOT to do:

MISTAKE #1 MISTAKE #2
Not paying attention to calories Bulk when you have tons of fluff
How many times have you heard, “just I understand your desire to pack on
eat healthy”? Listen, it is crucial to have muscle in hopes that you will burn fat at
a balanced diet, but it does not directly the same time. Hate to break it to you, but
cause fat loss or muscle building. Rather, if you properly bulk, you WILL get fluffier.
it is important for your health and helps As I will discuss in the next section, if
you reduce your calorie intake. Don’t you are at a high body fat %, you should
get it twisted, if you consume too many get rid of it first. Otherwise, you are just
calories even from healthy sources, you worsening nutrient partitioning, insulin
will not lose fat! sensitivity, and for some people, your
self-esteem.

MISTAKE #3 MISTAKE #4
Eliminate carbs Add in tons of cardio
I get the desire to cut carbs. Doing so The final common mistake is just
allows almost an immediate loss of unnecessary torture. Most guys go from
weight. Unfortunately, this is mostly 0 to 5 days of cardio in their first week.
just due to a loss in water weight. And The problem is that too much cardio will
studies show that fat loss is equivalent for wipe out your energy and interfere will
individuals on high carb diets vs. low carb performance and recovery in the gym.
diets when consuming the same number The more volume and frequency of this
of calories [25]. What matters most is cardio, the greater this interference will
your calorie intake. And if you cut carbs, be. Another thing that most people don’t
you will also hurt your performance and talk about is that cardio is a tool to burn
recovery in the gym, which means less more calories. If you plateau and must
muscle retention and building. increase energy expenditure, what are
you going to do? Add another hour of
cardio on top of the 10 hours you are
already in the gym?

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And remember, just because you are losing weight doesn’t mean you are burning just
fat. Too much cardio or drastically under-eating will make you look soft and weak!

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 S K I N N Y FAT S O L U T I O N
HERE ARE YOUR OPTIONS:
Option 1: Bulk to build muscle first
Option 2: Eat maintenance calories/small calorie deficit to achieve body recomposition
Option 3: Cut to lose the fat first

OPTION 1 BULK
If you are skinny fat, that means you have some fat to lose. In a perfect world, you could
bulk and pack on pounds of muscle that will make you look leaner. I hate to break it to
you, but muscle-building is freaking slow.

Lyle McDonald created a generalized chart for muscle growth you can expect under
perfect conditions [2]:

Although your individual progress will vary, you can see that muscle growth is pretty
slow. Let’s say you are in your 2nd year of lifting. If you have the potential to gain 12 lbs
of muscle in a year, that is 1 lb per month. In order to make that a reality, you have to
consistently consume enough calories to result in 1 lb of weight gain PLUS more calories
since our bodies are not 100% efficient.

You’d likely have to gain 2 lbs of weight per month by being in a roughly 250-calorie
surplus per day just to support that 1 lb of muscle growth. Theoretically, after a year, you
would have gained 12 lbs of muscle and 12 lbs of fat. I hate to burst your bubble, but that
means you still will have to end up cutting.

Let me re-phrase that. If you try to bulk when you still have some fat to lose…you have
to gain more fat as you build muscle!

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I only recommend bulking if you have very little to no fat to lose. Basically, you should
only bulk if cutting would cause you to just be a smaller version of yourself instead of
being leaner. This only applies to the dudes who ask if they should bulk or cut but aren’t
even skinny fat…they are just skinny.

OPTION 2 BODY RECOMPOSITION

Your second option is the big daddy of achieving a great physique--body recomposition.
Body recomposition is essentially burning fat and building muscle at the same time!

The best way to achieve it is to eat maintenance calories or be in a small calorie deficit.
Body recomposition isn’t likely when bulking because all those extra calories would cause
fat gain instead of fat loss. On the other hand, more aggressive cutting would inhibit any
muscle growth at all.

It sounds freaking amazing, right? Unfortunately, due to the reasons previously mentioned,
body recomposition is only realistic for a few categories of people:

1. Beginners to proper strength training

2. People returning to lifting after time off
3. The genetic elite
4. People on steroids

So yes, body recomposition is possible, but it is really hard to come by, at least to a
significant extent.

I only recommend body recomposition if you literally don’t want to gain body fat, for
example, if you are an Instagram model (hehe, seriously though). But this is usually
a terrible option for 99% of people. Just being honest…I don’t want you spinning your
wheels. Now, if body recomposition does occur even if in a moderate calorie deficit or
surplus, then consider that icing on the cake.

OPTION 3 CUT (WINNER)

This is the solution for 99% of true skinny fat cases. Focus on being in a calorie deficit to
remove the fat first. Then, you can focus on gaining mass afterwards. This is the option
that we are going to focus on from here on out!

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Like I said, if you try bulking, you will be getting even fluffier. If you try eating maintenance
calories or in a small calorie deficit, you will likely spin your wheels. But if you just get

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rid of the fat once and for all, you will be
leaner and have a great starting point for
building muscle if that’s what you want.

Now that you know cutting the fat first is

usually the best option, how the heck do
you do it?
I have broken down exactly how to beat
the skinny fat in 3 simple steps.

1. Eat in a calorie deficit.

2. Consume adequate protein
3. Do progressively overloading
resistance training

A calorie is a unit of energy in food (and

drinks). We need calories to fuel our
body’s internal functions and our activity.
First, a calorie deficit is what directly
causes weight loss. It just means you
burn more calories than you consume.
Yes, a calorie deficit is literally THE
CAUSE of losing weight. If you have been
ravenously searching Dr. Google for the
key to fat loss, here it is.
you eat [3].
Think of your body as a 2-way system.
On one end, you have calories in, which Studies show that weight loss cannot
means the calories you consume through occur without a calorie deficit [3]. To
food and drinking. That part is simple. clarify, when I say weight loss, I am
referring to losing body mass, not losing
On the other end, you have calories out, water weight. The body mass you lose
the calories your body burns to sustain will mainly be through 2 main forms: fat
your life and activity. You essentially burn and muscle. Clearly, you want to lose fat
those calories you consume in 3 ways instead of those precious gains. That’s
including your resting metabolic rate where these next 2 keys come in.
(RMR)—the number of calories you burn
to fuel life, your activity which includes any The second thing to worry about is
movement + exercise, and the thermic consuming adequate protein. Protein
effect of food (TEF)—the calories you is the building block of muscle. Your

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burn to break down and handle the food muscles are breaking down and building

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 up every day, especially if
you exercise. If you don’t
provide the raw materials
to repair and build that
muscle, you will lose
muscle mass.

The third thing is

progressively overloading
resistance training.
You need to lift weights
to preserve and build
muscle. For the next
month, you have to focus
on getting stronger!
Otherwise, you’ll end
up being small and soft
instead of lean and
chiseled.

So if you don’t provide

the body with adequate
protein + heavy
resistance, that calorie
deficit will waste away
your muscle mass instead of fat. Allow me to emphasize that. If you don’t consume
enough protein every day and have an optimal training program, the calorie deficit will
break down muscle instead of fat.

For example, let’s say your body burns roughly 2500 calories per day on average. If you
consume 2000 calories each day, you are in a 500-calorie deficit. If you have adequate
protein and lift weights, you may be removing 50 calories of muscle and 450 calories of
fat each. But if you don’t do those things, you may end up burning 250 calories of muscle
and 250 calories of fat each day. After 1 month, you lost 13,500 calories of fat (3.86
pounds of fat) with adequate protein and lifting weights but only 7500 calories of fat (2.14
pounds of fat) in the other instance.

Yes, I totally made up the numbers, but you get the point.

And BOOM. Those are the main pillars of Skinny Fat Shred and the key steps of the

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skinny fat solution. Whatever you do, make sure that these 3 things are mastered if you
actually want results.
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NUTRITION HIERARCHY

There are tons of things to worry about with your nutrition. Here is what to focus on
with your nutrition and the actual order of importance. If you worry about the top of the
pyramid before the base of the pyramid, you are likely stressing yourself out when you
could be making far better progress focusing on just a few things.

I should state that absolutely nothing matters if you are not consistent. You could have
the best program in the world, but if you don’t consistently execute every day, then you
could end up making zero progress. For example, if you have to eat 2000 calories to lose
fat and you end up hitting all your workouts, eating healthy, but only eat 2000 calories on
4 of the days but eat random amounts of calories on the other 3 days, you could literally
erase your calorie deficit. Consistency is the prerequisite to any program!

With that being said, here is the hierarchy. I am only going into details on the first 3
levels that really drive 90% of results because very few people have them mastered.
Otherwise, they would have already achieved their goals.

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 muscle protein synthesis (MPS). If we
CALORIES don’t get adequate protein, MPB will be
Like I mentioned, your calorie intake is greater than MPS, resulting in muscle
the most important aspect of nutrition loss.
in terms of weight loss. It is the limiting
factor in your journey. If you want to lose Studies show that we need around 1 g
weight, you are going to want to be in a of protein per pound of body weight in
calorie deficit. If you want to gain muscle, order to maximize muscle retention and
you are going to want to be in a calorie muscle-building. You can eat 0.8-1 g/lb
surplus. if you are bulking or are overweight. You
can have 1-1.3 g/lb if you are cutting or
Some people will hope to lose fat by not are very lean [4].
being in a calorie deficit. Literally the only
time this would work is if your response Carbs and fat can generally be
to muscle-building was so high that your interchanged to hit your target calorie
body burned fat to synthesize muscle intake. Just keep in mind that carbs (and
tissue. Like I previously emphasized protein) both have 4 calories per 1 gram
when discussing body recomposition, while fat has 9 calories per 1 gram. That
this only happens in very few situations. means fat is much more calorie-dense.
If you are trying to gain muscle while not
getting enough calories, you likely will Dietary fat is important because there
just spin your wheels. are essential fatty acids that we all need
for proper health. I recommend you
Again, before you do anything else, ensure get 20-30% for your total calorie intake
you are consuming the correct number of from fats for a proper hormonal profile,
calories for your goal consistently. vitamin absorption, and to boost your
testosterone among other things. Most
of your fat intake should come from
MACRONUTRIENTS unsaturated fats, which will reduce your
risk of heart disease [5,6].
Your macronutrient intake, or macros,
is the second pillar of your fat-burning/
Then you can fill up the rest of your calorie
muscle-building efforts. Your body
intake with carbs. Carbs are technically
requires a certain amount of protein,
not necessary since we can convert
carbs, and fat to optimally function,
protein into glucose through a process
perform, and recover.
called gluconeogenesis. However,
carbs are super important for fueling our
For body composition, protein is the
performance and helping with recovery.
most important. Our bodies are always
Due to the fact that carbs are not vital to
breaking down muscle, also called
live, they are the macronutrient you play
muscle protein breakdown (MPB). We

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with most when changing your calorie
also have phases of muscle-building,
intake.

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I will be honest, hitting the right calorie Although you need to eat “healthy”,
and macro intake will get you almost all there is no harm in consuming a little
of the progress that you want to achieve bit of junk food as long as it is part of a
in terms of body composition. Of course, balanced diet and fits your macronutrient
the rest of the hierarchy is still important. intake. Remember, a slice of pizza won’t
magically make you fat unless it results
in a calorie surplus. More on this in the
MICRONUTRIENTS Flexible Dieting Bible.
Although calories and protein are most
I recommend you consume at least 80%
important for body composition, you
of your calories from whole foods and the
obviously want a diet rich in micronutrient-
remainder of calories can be whatever
dense whole foods. I am talking about
you want as long as it fits your target
foods growth from the earth that give the
calories and macros. I also recommend
vitamins, minerals, and phytochemicals
at least 1 servings of fibrous vegetables
that you need.
and 1 serving of fruits per 1000 calories-
and I am talking about the minimum,
Studies show that meatheads tend to
especially for those veggies.
be deficient in vitamin D, calcium, zinc,
magnesium, and iron [4]. These are
not just important for health, but your
gains will also be hurt if you do not get
adequate nutrition. For example, if you
do not consume enough zinc, you may
experience a down regulation of thyroid so
that your metabolism tanks! A study even
found supplementing with zinc raised a
zinc-deficient person’s metabolism by
527 calories in 2 months [6].

Another example is iron. A study found that

supplementing with iron raised strength
on a bunch of barbell lifts compared to
those who did not supplement with iron
[7].

The bottom line is that you need to be

getting enough of the nutrients you need
for health as well as for your muscle and
fat loss goals.

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NUTRITION
PROTOCOLS
Now that we got that background science
out the way, let’s talk about how we
will apply those principles to your own
program.

You already know about the skinny fat

solution. It is probably best to focus on
fat loss first by being in a calorie deficit.
How do you actually ensure you are in a
calorie deficit, you ask? That’s where 2
incredible protocols come in.

The way IF works is by making it easier to

INTERMITTENT be in a calorie deficit. If you try eating as
FA S T I N G soon as you wake up and having multiple
The first protocol is called intermittent meals, you may struggle with keeping
fasting (IF). your hunger down. IF can make fat loss…
almost effortless.
IF is a nutritional approach in which
you restrict eating calories to an eating Studies show intermittent fasting has
window. This is usually done with a 16:8 some incredible benefits:
approach. That means you fast for 16 • Weight loss [26]
hours and eat all your calories in an 8-hr • Less hunger and cravings
period. • Greater insulin sensitivity [16]
• Improved cognition
For example, you can wake up 7 AM and • Higher adherence to your diet [17]
not consume calories. You stick to things • Reduces harmful oxidative stress [30]
like water, sparkling water, and black • May reduce risk of heart disease [29]
coffee. Then you break your fast at 12 • May reduce risk or type 2 diabetes [28]
PM and can eat until 8 PM. After 8 PM,
you begin fasting again. In this example,
your eating window would be 12 PM – 8

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PM.

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 Before moving on, allow me to bust some intermittent fasting myths.

Doesn’t not eating for so long put you in starvation mode?

No. Studies suggest that meal frequency does not affect your total daily

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energy expenditure [27]. That means you can have 1 meal or 6 meals per
day. What matters is having an overall balanced diet and controlling your
calories and macros. Also, just think about it. You’re literally not eating for a
few hours after waking up. I don’t think the human race would even exist if
that was a problem.

Won’t not eating protein for that long cause muscle loss?

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Nope. Soeters et al. showed similar effects of a traditional diet and intermittent
fasting [15]. This should not be surprising because your total calorie and
protein intake is more important for body composition than meal frequency
(remember the hierarchy!).

So does intermittent fasting trick your hormones to burning fat?

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Now don’t get confused. IF doesn’t just help you lose fat because it forces
your body to burn fat or something like that. It works as a convenient way to
reduce your calorie intake. Studies show that IF is not inherently better than
traditional eating to lose fat [14]. What I can say is that it personally makes
achieving a calorie deficit and stubborn fat loss a heck of a lot easier.

Here’s my experience:

I used to struggle to lose any fat at all. Nothing seemed to fit my body or lifestyle.
I tried eating healthy and reducing my food intake but still spun my wheels.
The summer I discovered intermittent fasting is the summer I first saw my abs.
Intermittent fasting pretty much changed my life.

I got leaner, I improved my focus, and I honestly felt full of energy. In fact,
Hugh Jackman, the actor who plays Wolverine in the X-Men movies, swears
by intermittent fasting. He claims to have gotten this method from Dwayne “The
Rock” Johnson to get ripped for his roles. In an interview with Men’s Journal,
Hugh Jackman explained how he feels so much better on it and how it enhances
his results.

While you may not be a Hollywood actor, IF is sweeping the nation and can help you get
that Hollywood body you’re after.

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 ADAPTIVE MEAL PHASING (AMP)
The second protocol you should know about is called Adaptive Meal Phasing, or AMP.

If you were paying attention earlier, carbs are really important. You want them to fuel
performance, help with recovery, help you sleep, and help your general mood and energy
levels.

If you are dieting right now, you probably wish you could eat more carbs. I mean, eating
a meal with 40 g of carbs is not very satisfying. That’s barely 2 bananas.

This is where AMP comes in. Here’s how it works.

You use intermittent fasting to eat in a 6 to 8-hour eating window. But you save the
bulk of your carbs for 1 single meal. This carb-filled meal is usually your final and post-
workout meal.

Let’s say you have 3 meals in

a day. The first 2 meals would
primarily consist of lean protein
and veggies. Then the 3rd meal
can include a ton of starchy carbs
like from potatoes, rice, pasta, and
maybe even a little bit junk food.

The “magic” is that it makes

enjoying your diet more likely due
to meals with more carbs. For
example, if you spread 180 g of
carbs across 4 meals, that is 45 g
of carbs per meal. But if you save
your carbs for the final meal, then
the first couple meals may take up
60 g of carbs from veggies. That
leaves a whopping 120 g of carbs.
You’d practically fit in any food you
want into your macros.

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But it is not just about how enjoyable it is. If you restrict carbs except for the final meal,
you will probably lose fat on accident. Think about it. Removing carbs from the first few
meals is removing calories by default, thus making it that much easier to achieve a
calorie deficit and accelerate fat loss!

As I will discuss in the Nutrition Manual, you can alter which meal you load with carbs
depending on preferences and when you workout. That’s why I call it “Adaptive” Meal
Phasing.

SAMPLE SCHEDULE OF AMP

7 AM Wake up and fast

12 PM Meal 1 (lean protein and veggies)
1:30 PM Meal 2 (lean protein and veggies)
5 PM Meal 3 (lean protein, veggies, and all remaining carbs)
6 PM Begin fasting again until 12 PM tomorrow
11 PM Go to sleep

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 TRAINING
PROTOCOLS Your actual training program is in the
Training Manual. Just a heads up, I
want this program to be able to fit your busy schedule. Your Skinny Fat Shred workout
program will be a 4-day upper-lower split. This means you will be doing something like
is outlined below:
MONDAY Upper body (strength)
TUESDAY Lower body (strength)
WEDNESDAY Rest
THURSDAY Upper body (hypertrophy)
FRIDAY Lower body (hypertrophy)
SATURDAY Rest
SUNDAY Rest

The Metabolic Burst bonus will provide you with a cardio program.

Besides that, you will be incorporating a variety of rep ranges. The first 2 days are focused
on lower volume and heavier sets with the focus of progressive overload. Remember,
you cannot make long-term progress unless you are increasing demands on your body
over time. The second 2 days are focused more on accumulating a lot of training volume
to enhance hypertrophy and to cause a surge of metabolic stress. This combo will be
killer!

TRACKING Before you hit the gym, it is crucial to have

a way to track your progress. DO NOT SKIP

PROGRESS
reading or applying this section. It could
mean the difference between spinning your
wheels and accelerating towards your goals.

There are a bunch of ways to track your progress. I often see people using bioelectric
impedance analysis (BIA) scales. The problem with these is that they send an electric
current through your body and base your body fat percentage on inaccurate readings.
The gold standard method for tracking body composition is a DEXA scan. These are not
very accessible and cost a lot of money. You could try using a tape measurer or a caliper,

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but as humans, we are not very likely to be precise with how we measure ourselves.

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What you need are convenient, precise ways to tracking progress. 2 ways have proven
to be very convenient and accurate.

1. Weigh yourself on a bathroom scale

2. Take progress photos every week

When combined and done correctly, you will never be guessing whether you are making
progress. There is a specific procedure to get the best results.

I recommend you weigh yourself every morning in this sequence: Wake up -> Pee ->
Weigh yourself nude -> Record your weight

If you consistently use this method as I just outlined, it will minimize fluctuations. After
all, our body weight fluctuates every day due to what we eat, how much we eat, the
temperature, the time of day we measure ourselves, and so on.

Weighing yourself every single day in the same way provides more data. I want you
to take the average weight by adding up all 7 days and dividing by 7. Then you can
compare progress week to week by analyzing the average weigh-ins as well as the trend
of individual daily weigh-ins.

For your progress photos, I also want you to follow a sequence for consistency. It would
be easiest to pick a day, let’s say Sunday, each week in which you take pictures after

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weighing yourself. Take a front, side, and back physique photo in the same location, at
the same time of day, under the same conditions.

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WHAT’S NEXT?
Slowly add back 100-200
calories per week until you
maximize your metabolism
without being in a calorie
You are going to make incredible progress surplus and gaining weight.
in the next 30 days. But if you follow my Instead of counting calories, you can now
work closely, you know that your body use more of my Meal Template and use
is dynamic. You cannot keep doing the my hand portion-size method.
same thing forever and expect your body
to keep improving. So I want to make sure If you’re satisfied with how lean you are
you keep achieving the results you want or think losing more fat will just turn you
to have your dream physique…even after into a smaller version of yourself, then it
the 30 days of Skinny Fat Shred. is time to bulk. All you have to do is slowly
add 100-200 calories per week back into
After completing this program, you have your diet. When you have reached your
a few options: new maintenance calories, add a 200-
300 daily calorie surplus. With all this
1. Lose more fat extra food, you should have improved
energy and recoverability. So focus on
2. Maintain what you have
increasing training volume over time.
3. Build muscle Progressive overload is the name of the
game.
If you want to lose more fat, your best bet
is to start Skinny Fat Shred Advanced, The thing is, I don’t just want to send you
the 12-week program to burn fat. This a program and hope it gets you results.
will focus more on removing all the fat I want to see it for myself! When you
from your body and getting those lean complete these 30 days, send progress
abs and sculpted body you are after. This photos and some feedback to:
will incorporate more advanced nutrition iqphysique96@gmail.com.
tactics so you can lose every pound of fat
you want but also keep it off.

If you are happy and want to maintain what

you have accomplished, congratulations!
You can drop lifting weights to 3 days
per week, include a couple cardio
sessions for general health, and return
to maintenance calories. You can do this
by slowly walking up your calories. If you
simply go back to how you used to eat or
go back higher calories in general, you

20
will regain fat. Don’t forget your habits!

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NEED MORE HELP?
Although this program gives you what you need to achieve the body of your dreams, the
truth is that sometimes people want to be guided to eliminate guesswork and have more
accountability. Even the best athletes and bodybuilders in the world have coaches. If you
want my help to transform your body with 1-on-1 personalized online coaching, visit the
link below.

VISIT THE IQPHYSIQUE ONLINE COACHING PAGE

N O W G E T TO W O R K !

MAIN MANUAL 21
REFERENCES:
1. https://www.ncbi.nlm.nih.gov/pubmed/11997383
2. https://bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.
html/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302369/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/
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9. https://www.ncbi.nlm.nih.gov/pubmed/8960647?dopt=Abstract
10. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-8-4
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4558471/
12. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5
13. https://www.ncbi.nlm.nih.gov/pubmed/20060863
14. https://www.ncbi.nlm.nih.gov/pubmed/26384657
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16. https://www.ncbi.nlm.nih.gov/pubmed/16051710
17. https://www.ncbi.nlm.nih.gov/pubmed/19793855
18. https://www.ncbi.nlm.nih.gov/pubmed/27433992
19. https://www.ncbi.nlm.nih.gov/pubmed/28834797
20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731492/
21. https://www.ncbi.nlm.nih.gov/pubmed/28965198
22. https://www.ncbi.nlm.nih.gov/pubmed/27102172
23. https://www.ncbi.nlm.nih.gov/pubmed/26605807
24. https://www.ncbi.nlm.nih.gov/pubmed/16464122
25. https://jamanetwork.com/journals/jama/article-abstract/2673150
26. https://www.ncbi.nlm.nih.gov/pubmed/26384657
27. https://www.ncbi.nlm.nih.gov/pubmed/8399092
28. https://www.sciencedirect.com/science/article/pii/S193152441400200X
29. https://www.ncbi.nlm.nih.gov/pubmed/19793855

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30. https://www.ncbi.nlm.nih.gov/pubmed/17291990/

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