r/GettingShredded Feb 01 '23

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

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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

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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 21h ago

Progress Update 2 years of of consistent training 6 foot 1 115kg to 86 kg NSFW

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I know I still have so much fat to go but happy with the results what do you guys think ?


r/GettingShredded 20h ago

Muscle Gain or Lean Cut? Should I lean bulk then cut? NSFW

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I’m scared to cut because I feel like I don’t have a ton a muscle. Do you think ab workouts to do me some good?


r/GettingShredded 1d ago

Progress Update 6 foot 1 171 pounds NSFW

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r/GettingShredded 1d ago

Training Question Back like the mail man doing this daily NSFW

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Slowly getting some shape back still small coming up on 3 weeks back into gym 250 test 300 mast 86 kg 5'11 back and bis tonight


r/GettingShredded 3d ago

Progress Update Just turned 40! Decide to give up drinking at the end of last year and focus on getting healthy. Feels great!! NSFW

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r/GettingShredded 4d ago

Progress Update 42, 6' 195 lb thoughts (with credentials)? NSFW

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I want to get leaner with great abs.


r/GettingShredded 4d ago

Progress Update Might be time to start bulking again. M34, 164 lbs, 6ft. NSFW

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r/GettingShredded 4d ago

Training Question 2 weeks back 86kg 5,11 NSFW

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r/GettingShredded 5d ago

Progress Update competing soon NSFW

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r/GettingShredded 5d ago

Muscle Gain or Lean Cut? Bulk or cut? NSFW

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r/GettingShredded 5d ago

Muscle Gain or Lean Cut? Bulk or cut? NSFW

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r/GettingShredded 8d ago

Fat Loss Question Some Advice NSFW

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Hi Folks! I’ve been overweight for a long time and have made some progress going from 340 lbs to 270 lbs.

However, the diet I was formerly at put me in the hospital due to lack of nutrients and among other things being it was at 1300 KCAL per day with most of it being oriented towards protein with very little fats and some carbs. I feel like the way I’m doing things isn’t right and need help

I was told that I should stick with 2,000 KCAL and eat high amounts of protein but with some fats and carbs so I can valence everything out all together.

I just want to reach my goal of 175 lbs and do so in a year and a half while also being safe and comfortable doing so and without taking GLP-1’s.

Where should I go from here?


r/GettingShredded 9d ago

Progress Update Work in progress three pant sizes down. NSFW

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r/GettingShredded 11d ago

Fat Loss Question How long do you think to hit 10 percent ? NSFW

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Hey guys just wondering how long you think to hit 10 percent ? I’m thinking around 2 months but would like more of an expert opinion.


r/GettingShredded 12d ago

Muscle Gain or Lean Cut? Should I bulk or cut? NSFW

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Hey team - I’m a 34 year old male that could really use your guys’ help on which direction I should take. I’m currently 5’10’’ and weigh 192 pounds. I’m hoping to get in incredible shape (probably a familiar story here) and get jacked/back to where I was a few years ago (see the picture of me climbing). I currently work out five times a week, doing chest/shoulders on Mondays, running Tuesdays, lifting back/biceps on Wednesdays, taking a break on Thursdays, lifting legs on Fridays, running on Saturdays, and taking another rest day on Sundays.

In regards to my diet, I’ve been counting my calories and protein intake, being sure to eat clean. I’m currently consuming 2,200 calories (it says on Google that I should consume about 1.2 calories per pound in order to get shredded) and about 220 grams of protein (again, it said to consume about 1.2 grams of protein per pound to get the body I’m looking for).

I’ve included pictures of where I am currently (picture of me on the mirror) and where I’d like to be (picture of me climbing). I’m also reading books by Michael Matthew’s on dieting techniques and workout routines that can point me in the right direction.

Let me know your thoughts when you can! Thanks!


r/GettingShredded 13d ago

Fat Loss Question Help with what weight I should be. NSFW

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Hi all im 5 foot 8 inches currently 173 pounds training for 3 years what would a man my height be to have a six pack? It feels like im struggling to get there


r/GettingShredded 15d ago

Progress Update 6 years later. NSFW

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First image 24 years old 242lbs (110kg)
Second image 30 years old 169lbs (77kg)

Got the loose skin and grey hair but much happier with my physique!


r/GettingShredded 16d ago

Progress Update Progress NSFW

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(First four pics is before)Thought of turning my life around 2 months ago

Working out well so far


r/GettingShredded 16d ago

Progress Update 45 5’10 Maintaining time NSFW

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r/GettingShredded 17d ago

Fat Loss Question Seeking advice NSFW

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I have been on and off diets since too many years now! I want to loss fats at the same time I want to enjoy food, any tips and tricks that help me loss weight on the long run like 1kg in 3 months is ok.

I need some practical tips to follow especially when I am with family eating a lot


r/GettingShredded 18d ago

Progress Update 3 Month Update NSFW

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Was a sadistic 3 months of hell but totally worth it and this time we're sticking it 🙌


r/GettingShredded 18d ago

Progress Update Best pump of the year 6 foot 1 77kg NSFW

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r/GettingShredded 19d ago

Progress Update 10 years betwin them from 180lbs to 195lbs NSFW

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I started this progress 10 years ago and i make an update now after 10 years of concistency.