T Nation

My 10 Week Transformation


Hey Guys,
I have been a long time lurker here. Consider this my intro. This summer I decided to get lean. Here are my results: jmaxfitness.com/2011/07/17/my-10-week-transformation/


Very good for 10 weeks. I'm actually planning a similar program soon - perhaps no diet wise, but certainly going to lose some fat.

I think you could comfortably aim for 2lbs/month for the gain while gaining minimal fat back over the planned 8 months, personally.


great work!!

personally i dont think you were 20% at the start, you looked a lot leaner then that to me, but the end result is very impressive looking and you obviously did a great job.



Thanks, ya I was thinking the same thing. The only thing that I can think of is that I hold a lot of fat in my lower body (particularly my ass). I feel like I look leaner than 10.5% in my after shots as well.


Looking good man, nice results. Just finished a slower, longer cut than you. Feels good to be lean during the summertime doesn't it?


Congrats man, and Yes, being lean during the summer is AWESOME.


How are you planning on losing some fat without changing your eating? Just wondering...


although you posted on the wrong section, congrats for achieving your goals. now time to drink some milk and squat.


Good work mate.

Did something very similar two summers ago - also following JB's Get Shredded. If I had to do it again I would, like you, incorporate IF (in fact I have been using Warrior Diet principles for a few months now). I too felt Berardi's calorie restriction was hard to follow; I also believe the binge day every 14 days is 95% psychological and does little regards anabolic rebound/supercompensation, etc. Going further, I am just not convinced keto is the optimum approach full stop, which is a major statement coming from someone who was previously carb phobic!

Well done again!


Haha, supersquats! I'll look like Tom Platz in no time.


I agree with you 100%. If I had to do this again, I would still keep the caloric intake very low, but I would carb cycle. I would also have a refeed day once every 2 weeks. Possibly, I would even include a 24 hour fast once a week. Who knows? There's always next year to experiment...


A 24-hour fast within the Get Shredded Diet?
And keep lifting weights throughout the entire diet ?


great job bro but I kinda laughed when you called your before pics, Big.


It'd be an experiment. Sometimes, I think that we underestimate what our bodies are capable of. In my case, I could be OVERESTIMATING. I guess we'll find out when it happens.


It's all about controlling hunger and energy levels in a reasonable way. Looks like you did a good job.


Thanks man. I totally agree.


i was looking at the get shredded diet and it seems like the protein is a bit low??


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Is this the quotation you were talking about?
"I would have an 8 hour eating window each day, and I would place it at the end of the day. This way, I would go to bed feeling full."

As for the transitioning my eating back to normal, I edited my original post so it is more clear. Thanks for your help!


If you're worried about losing muscle, I doubt it'll happen if you follow the protocol spot on. I combined it with fasting, and I still didn't lose muscle. The human body is an amazing thing.

Still concerned with muscle loss? You could try playing around with the macros so you have more protein, if that would ease the stress about losing muscle. It's best to be as stress free as possible while dieting (or trying to gain mass for that matter). Let us know how it goes. The best diet is the one that works for you.