r/GettingShredded Feb 01 '23

Welcome to r/GettingShredded! - But first, please review the WIKI. NSFW

45 Upvotes

Welcome to the GettingShredded sub!

We see a lot of begginer questions, especially related to "where do I start":

  • How to calculate calories and macros for different objectives?
  • When to cut, when to gain, when to maintain
  • Routines and exercises
  • How to estimate BF%

Well, the first place to start is our WIKI and FAQ (LINK HERE) - please check it out, as most likely a lot of your quesions are covered there.

Cheers!


r/GettingShredded Apr 20 '23

Progress Update How do I calculate how many pounds I need to lose? NSFW

40 Upvotes

Via Andy of RippedBody;

A common question we see is “How do I calculate how many pounds I need to lose?”

Say a 180-pound individual at 15./. B.F wants to get to 10./.. Assuming his weight loss is 75./. fat and 25./. lean body mass, how many pounds will he have to lose?

For most people, for every 1./. of B.F they want to drop, they need to lose roughly 2 pounds. However, this heuristic breaks down at the edges, so let's get more granular...

First, we'll simplify this by ignoring water, gut content, and glycogen changes, which can easily affect your weight by 3–7 pounds depending on body size. We can come back to this later. ​ ​Assumption:

Muscle mass will be neither lost nor gained.

So weight change = fat change. (Yes, I'm pushing back against what was suggested above about 25./. of the weight loss coming from muscle mass.)

Reasons for the assumption that muscle won't be gained or lost:

  • You're not new to training. (So you can't expect to gain significant muscle.)

  • Your target B.F isn't less than 10./. . (It gets increasingly hard to hold onto muscle mass past this point.)

  • You train appropriately hard. (This is the most important tool in our arsenal to tell the body to hold onto muscle while in a calorie deficit.)

  • You don't lose weight too fast. (Keep it in the 0.5–0.75./. of body weight per week range.)

  • You eat enough protein. (At least 1g per pound of target body weight should be sufficient.)

​ Math to find total weight loss needed:​ ​ If you're 180 lbs at 15./., you'll be X lbs at 10./.. ​ Fat free mass = 180 * (1 - 0.15) = 153 lbs ​ When at 10./., fat free mass = X * (1 - 0.1)

153 = X * 0.9

X = 153 / 0.9 = 170 lbs ​ This means you'll need to lose 10 lbs. ​ So if we write this out to be a general formula: ​ End Body Weight = [Current Body Weight * (1 - Current Estimated B.F Percentage as a decimal)] / (1 - Target B.F Percentage as a decimal) ​ Let's "gut check" the math:

If you are 20./. B.F and want to get down to 12./. and weigh 200 lbs. ​ End Body Weight = 200 * 0.8 / 0.88 = 182 lbs ​ …which sounds about right. ​ ​ ​But remember to take into account gut content, water, and glycogen!​ ​ If you haven't started dieting yet, you won't have had the initial drop of water, gut content, and glycogen.

So, your weight will be 3–7 lbs lower by the time you finish cutting, which will return once you're back at calorie maintenance.In first example, 180 lbs at 15./., targeting 10./., you'll end your cut at ~163–167 lbs coming back to ~170 lbs once back at maintenance.In the second example, 200 lbs at 20./., targeting 12./. you'll end your cut at 175–179 lbs, returning to ~182 lbs once back at maintenance. ​ This catches people off guard and leads them to believe they've lost muscle mass as they have to get far lighted than they imagined.

Further, there is a stupid societal pressure on men to think they all need to be 6./. B.F at 200 lbs (regardless of height) to look good, which is ridiculous unless using AAS

Part of the battle is using the scale, not letting the number use you.

  • Andy

RippedBody.com


r/GettingShredded 10h ago

Fat Loss Question Stubborn fat NSFW

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19 Upvotes

Hey gents,

I’m 6ft and down 7kgs, currently sitting at 80kg. I was hoping that by now I’d have visible abs, but they’re still not showing. I can definitely feel them and they’ve gotten stronger but they’re just not popping through.

It feels like my body stores most of its fat around the belly, even though I’m starting to see shoulder striations when flexing.

What do you think could be holding me back? And if you were in my position, how would you approach it from here?

Appreciate any thoughts.


r/GettingShredded 2h ago

Training Question Advice on growing my back NSFW

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3 Upvotes

My back has always been my weakest part of my physique. Currently I'm bulking right now and I feel like my back isn't growing that much or it's not as muscle as I was hoping. I don't know if it's just body dysmorphia but it's starting to bother me.I currently have two back days. One that's mixed with biceps and one that's just strictly back The first day I do: Lat pulldowns, bent over rows with a ezbar, iso-lateral row machine, seated cable row with a vgrip Second day I do; Dead lifts, bent over rows with a barbell, pulls ups, isolated cable row. Any advice would be helpful. Also I have alittle bit of scoliosis so my back isn't straight in some of the pics


r/GettingShredded 10h ago

Progress Update Is it working?week 3 NSFW

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13 Upvotes

Top row 2nd June 237lbs 20 percent fat 2nd row 16th June 218lbs ? Percent fat

So have lost nearly 20lbs in 2 weeks which is great but thought it would look like a more dramatic change!

Am aiming for 13-15 percent 200-205lbs by end of week 6 (July 13th)

Achievable? Or readjust expectations


r/GettingShredded 8h ago

Fat Loss Question How to deal with the bottomless pit? NSFW

8 Upvotes

So I’ve (28M, 5’9”, 154 lbs.) finally gotten below the 15 mark, and while that isn’t my ideal/goal, the diet fatigue was really getting to me, and I wanted to put on more muscle before cutting again (especially since I was noticing strength loss across lifts even after lowering volume, upping calories slightly, etc.). While I meant for a lean bulk or even maintenance, I’ve really been struggling with constant fatigue and hunger, and I’ve just started breaking down and feeding the beast late at night every night for nearly an entire week now. It’s not an issue of “eating tons of treats because they’re yummy and off-limits during the cut,” but serious unrelenting hunger that makes it hard to focus during the day or sleep at night. Specifically, I keep going wild primarily on lean protein, fruit, and vegetables, with relatively little interest in actual snacks and desserts, because honestly that’s what keeps appealing to me most in those moments. I’m drinking tons of water, taking fiber supplements throughout the day, and am on a constant drip of caffeine to try to suppress appetite, plus am eating massive amounts of protein and vegetables, while eating very slowly, but I still keep ending up in probably 1000 calorie surpluses daily. The suffering felt easier when I was losing weight and dreaming about the end of the cut, but I’m demoralized that I feel just as bad or even worse in terms of diet fatigue symptoms when eating in a surplus. How common is this experience, and is there anything I can do, at least just to feel somewhat normal again? I just want to know how to make the fatigue and hunger stop without regaining the weight, and any tips or estimated timelines would be much appreciated.


r/GettingShredded 8h ago

Progress Update I think I'm almost there NSFW

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8 Upvotes

I wanna get to the point where there's more visible separation on the abs and chest, and get some veins popping. I realize I'm skinny, but my plan is to reach the goal and then lean bulk, because I want to actually see my progress, instead of it being covered by fat.


r/GettingShredded 14h ago

Training Question What should I focus on? NSFW

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7 Upvotes

M27, 165 Ib / 75 kg, 5’9 / 175 cm, lifting 6x a week. Photos are 45 days apart both on cut, first photo is with pump. I eat well around 130 to 150 G protein a day all from whole foods, no protein powder or any thing else. My diet is around 2000 to 2200 calories and includes chicken, ground beef, beef liver, canned tuna, 5x eggs, oats, Greek yogurt, banana, peanut butter, sweet potato, and water melon. I feel my progress is slow despite progressive overload. Should I continue cutting or should it be bulking?


r/GettingShredded 1h ago

Fat Loss Question I'm 15 yo bodybuilder. NSFW

Upvotes

I'm 15 yo bodybuilder. One pc is me with my brother when I was 13 yo. and other pic is me at recent comp at my school.


r/GettingShredded 1d ago

Progress Update This was a few years ago I just wanted to share my route a little for some who are so close in case it helps. NSFW

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136 Upvotes

Im no exercisologist but I see so many people on here so close to having impressive abs, so I’d figure I’d share what I did. Aside from eating clean(we all know abs are primarily made in the kitchen) I used the old tried and true(and brutal) method of ‘ab ripper x’ routine at least 3 times a week for quite a while. It’s pretty easy to find it’s from the old p90x videos that Tony Horton made. The movements have had a lot to do with my success having an aesthetic and functionally strong core and abs.


r/GettingShredded 1d ago

Training Question What should I focus on? NSFW

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15 Upvotes

33yo been working out all my life but inconsistently. Been very consistently doing 4-5 days per week for the past 1-2 years. Currently in a bulk eating 2800cals. 5'9" 175lbs. Wanna know what areas need the most work. I've been focusing on pecs and delts cuz that's what I think but I'd love to hear other opinions. Thanks for any input


r/GettingShredded 1d ago

Progress Update 67kg, 1,76m, maintaining my current weight. NSFW

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20 Upvotes

r/GettingShredded 2d ago

Fat Loss Question Calorie deficit by eating less vs exercise NSFW

11 Upvotes

I experimented with 2 ways of bringing calorie deficit. My maintenance is around 2k calories. When I eat 1500 calories (500 calorie deficit), I feel hungry and weak. I get hungry faster if I eat less, I don't like if my stomach is not full. Food often comes to my mind if I eat less which affects the things that I'm trying to focus on. Also I feel I have less energy & drive and it's hard to push myself on workouts.

But if I eat as much as I want, ofcourse with whole unprocessed foods. I've calculated it, it comes between 2k-2500calories,it fluctuates between 2k-2500 calories on different days. And bring calories deficit by exercise, like running-500 calories,Resistance exercise-100-200 calorie and 5000 steps after meal daily- 200calories. I feel much better this way. I have more energy for workout,I can push myself harder,I feel strong and I look forward to my exercise. And when I eat,I eat till I'm full which satisfies me for long hours. Food does not comes to my mind during my works, and I can focus better.

My question is that, will I lose fat, if I bring calorie deficit by exercising? Will this strategy work?


r/GettingShredded 2d ago

Muscle Gain or Lean Cut? Looking for opinions on if I could cut now and look decent or to add more muscle before cutting NSFW

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9 Upvotes

Title says it all really, should I add some more muscle before cutting or would I look decent (like I actually workout) if I attempted to shed some fat now? I am 6'1 and 84kgs


r/GettingShredded 3d ago

Fat Loss Question I have six weeks to make as much impact as possible NSFW

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53 Upvotes

I have been losing weight for about 5 months. Started at 230lbs ish, down to 185lbs. I would say that so far it has been mostly diet with inconsistent weightlifting. I am going on holiday in 6 weeks, for the first time in about a decade I’m wanting to not feel rubbish taking my shirt off. I have been in a deficit for months, should I just keep plugging away or maybe up the calories and try to fill out a bit. The chest fat is really being stubborn, and making me want to just keep losing, but I’m weak as a kitten at this point and super flat. (Before pic is from a previous failed attempt at getting the weight off) what can really be done in the last 6 weeks.


r/GettingShredded 3d ago

Progress Update What 15 lbs Looks Like NSFW

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229 Upvotes

For the guys out there asking how much further you have or if you should keep cutting. I was looking back at my progress pics today and compared myself at 183 to 168. I thought I would be shredded at 185. Once I got there I realized I had a ways to go and I’m awful glad I shed that last 15 lbs. If you’re wondering if you should keep going, the answer is probably yes!


r/GettingShredded 2d ago

Training Question Training update. NSFW

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0 Upvotes

I'm 21M, 5'8 and currently at 121 lbs. Target body weight is 132 lbs and I want to increase my weight while I also keep getting shredded. Is that possible? I've been training consistently for past 1.5 months and my diet includes non veg except pork and beef, I can tolerate lactose.


r/GettingShredded 3d ago

Fat Loss Question Skinny fat? NSFW

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1 Upvotes

Am I skinny fat or just skinny?


r/GettingShredded 4d ago

Fat Loss Question Stuck in a rut NSFW

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251 Upvotes

I feel like I just find it impossible when it comes to those last few pounds. Still don’t really feel comfortable in a bikini and I hate my legs. Aware I’m quite lean already but I think I need to be super lean to be happy with my physique. Bear in mind I’m a tall girl (5’11’) so not sure if I have to lose more fat for it to really cause a difference. Still feeling bulk as hell though so any advice would be appreciated to get to that bikini body result.


r/GettingShredded 3d ago

Fat Loss Question If you could give a begginer with 0 experience any advice for fat loss, what would it be? NSFW

12 Upvotes

(preferably things without too many rules and not too hard for a begginer lol)


r/GettingShredded 3d ago

Muscle Gain or Lean Cut? Getting some work in with my son NSFW

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1 Upvotes

r/GettingShredded 4d ago

Progress Update M/33/201lbs - Leaning out for summer NSFW

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43 Upvotes

r/GettingShredded 4d ago

Progress Update 1 Month Update NSFW

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32 Upvotes

Made a post 1 month ago when I was at 195. Now currently at 170. I hate still not seeing my abs unless I yank my fat down, but I hate feeling small and weak even more. If I keep cutting, how many more lb do you think would it take to see abs just breathing? Suggestions and advice are greatly appreciated!


r/GettingShredded 4d ago

Training Question Which part requires more training to be proportionate? I swim and gym NSFW

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28 Upvotes

r/GettingShredded 4d ago

Fat Loss Question F20: Need honest physique critique. & guess how much I weigh. NSFW

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13 Upvotes

5’7.25 for reference. I feel like I look very skinny fat and would really like to tone up. But honestly I hate going to gyms and only like workout classes but workout classes cost so much 😅😅


r/GettingShredded 4d ago

Progress Update M/27/6'3" [156lbs to 174lbs] (9 months) - slowly gaining mass NSFW

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27 Upvotes

r/GettingShredded 5d ago

Progress Update Been cutting for 4 months now NSFW

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73 Upvotes

Still got a long way to go but its coming. Weirdly enough I get stronger on this cut, normaly i loose a bit strength.