Who has done The Get Shredded Diet?

[killerdude494949]

From what I understand of it, its basically the Anabolic diet, but you only eat small meals when you are hungry and have a one day refeed every 14 days instead of 7. You're supposed to lose 0.5-1% Body fat a week with this plan.

Any one tried this? Does it work as effectively as it claims? How much strength were you able to maintain? I'm thinking of doing this over the summer because life is a much less busy during the summer (I'm a student) and it's easier to control your life and focus on dieting and training, and I want to go on a 6 week bulk afterwards in autumn.

[jester87]

i havent done it, but just wanted to say that in my experience its actually easier to maintain a cutting diet when you gots lots going on. because the stuff keeps you busy and out of the bad foods way. i hated those weekends and especially free weeks (from work, i get them every 2week working shift) cause there was so little to do. i only lifted 3 times a week and at most they would burn like 2hours of the day................ working takes like 9-10hours of the day......

on topic, i would say it works. i did anabolic with 14day refeed at 2200kcal each day. i lost an amazing 5% bodyfat in less than 5weeks (had 3 refeeds), going from 21% down to 16%. that was a long time ago though. but recent experience has showed me that any form of calorie deficit will suffice, however, i do recommend anabolic due to it being easy to maintain once you get it going. you eat so much meat you get all the protein you need so you never need to worry about taking shakes or really messing over what you eat. you just simply eat the damn meat!
also, i suspect that just doing a normal calorie restriction diet means you have to watch how much fat you eat, because although calorie deficit is what matters, carbs doesnt mix well with high amounts of fat because both are used for the same purpose really (except carbs can be stored as glycogen while fat cant). doing anabolic was great, because you could eat all that chicken skin you want! just fry em up and enjoy it! yeah, i like fat on my meat...

[killerdude494949]

Did you do cardio? And did you lose any strength/muscle?

[jester87]

i only did cardio after the workout like the last 4 weeks. and it was only the last 2 weeks where i actually did full 30min cardio sessions. i started out with 5min jogging. then 10min. then 15min jogging/walking, then 20min. by 20min i was just walking... and in the end i would walk 30min with maybe 5min jogging. it would burn around 300-400kcal according to the threadmill display. as noted, i did this right after my lifting. thats how my gym sessions could take 2hours...
probably, i would still have lost alot of fat without the cardio, since it was just walking, i never did HIIT or anything like extra cardio days or whatever.

no, i did not lose any strength, in fact i gained crazy amount of strength. BUT, the strength gains might just come from the fact that my cns was gettin used to the exercises. i started at around 87.5kg bodyweight and my squat was around 90kg. after the 5weeks my squat was 120kg 5x5 and my bodyweight was 80.7kg.
you can see that i lost a total amount of 6.8kg bodymass. but only 5.6kg of those were fatmass. so the remaining 1.2kg was something else. wether it was muscle or water (since you weigh less, you retain less water as well) or some other shit i dont know. but imo results like that are nothing but amazing!!

as i wrote in the above post, the thing that stands out is most likely the calorie restriction. that is what will make you lose the fat. otherwise you would probably need to do some serious cardio. just so you have an idea, my maintence calorie of was around 2800-2900kcal. and i was cutting on 2200kcal. 2000kcal is what is recommended for a male person at 80kg, so really, comparing to that i wasnt eating little food or starving myself or anything. in fact my work collegues always said something like "oh you eat so much but you never gain weight", and "you just ate? you gonna eat again??"
however, the most ironic part was that most of the time i would feel hungry? wtf....... while for some people can hardly get 2000kcal in their fitday, i can easily get 3500kcal (without milk) if i want to. thats when i feel really satisfied (without being so full it hurts, like during christmas eve)... damn....

[killerdude494949]

Haha. I weigh about 105 kg and i can easily eat 6000+ kcals a day.

Those are some crazy results dude I'll try to see how it works for me. I doubt ill gain strength like you without eating a lot, but ill see how it works. Thanks : )

[killerdude494949]

so heres an update. i havent eaten carbs for 9 days and im on day 10. i dont know where my caliper is, so i have to use a mirror and a scale. i normally weighed 237-240 before the diet, and after just weighing in i am 230. there is no reason for me to believe that all of this is water weight because I was already on the traditional anabolic diet for a while now and i didnt hang onto much water during the weigh ins that said i was 240ish. the mirror is suggesting a little more upperbody definition. my strength on squats and deadlifts havent seemed to change much, it hasnt been long enough to see how my strength is affected. ive developed a special circuit consisting of clean and presses with 135 lbs, pull ups and dips done back to back for 3 sets. this is my cardio, and my strength on those excercises seem to have increased a bit, despite i am in a carb depleted state. i shall return to the gym tommorow and see how much poundage i can lift.