The Get Shredded Diet

By Dr John Berardi, CSCS

A Warning
First things first; the dietary strategy outlined below is extreme.
In fact, the dietary strategy outlined below is so extreme that youll likely have to alter
many of your lifestyle habits even those independent of exercise, nutrition, and
supplementation just to tough through it. Its that hard. Its that extreme.
However, in the case of the dietary strategy discussed below, extreme isnt synonymous
with dangerous. In fact, if applied strategically and infrequently, this strategy might even
improve your health. And thats why I use it myself once every 2 years for about 6-12
weeks to improve my health while getting pretty scary-lean.
Ill say that again I use it ONCE every 104 weeks for ONLY 6-12 weeks and I use it
in between long periods of healthy eating, sound training, and smart supplementation.
Those of you who follow my writing know that my baseline nutrition approach is best
known for being moderate, smart, and sound. And thats why 92-98 out of 104 weeks are
marked by moderation and good dietary decision making. But thats not what this article
is about. No, this article is about presenting an extreme dietary strategy designed to make
body fat disappear into thin air in the shortest amount of time.
To give you an idea of just how fast were talking you should expect % body fat
decreases of about 0.5%-1% per week when following the Get Shredded Diet. No
kidding. And with this rate of progress, youll actually be seeing physical changes every
few days.
The Get Shredded Diet Isnt For Everyone
Now, I cant emphasize this point enough - this strategy isnt for everyone.
In fact, if youre closer to 20% body fat than you are to 10%, this strategy isnt for you at
all. Instead, just like Dave Tate (below), and many clients before him, if youre starting
out close to 20% fat (or more), you need to pick up a copy of my Precision Nutrition kit
and start there. Precision Nutrition will give you the foundation you absolutely need if
you want to walk around with a respectable level of body fat year-round.

Dave Tate Before - 18-20% bodyfat

This physique was accomplished with lots of hard, heavy lifting but really poor food choices

Dave Tate After - 8-10% bodyfat

This physique was accomplished with lots of hard and heavy training and very smart food choices
(no extreme dieting here). If you want to learn the system that Dave used to make this
transformation, check out Precision Nutrition.

However, once you have figured out how to slowly and sanely whittle your fat
percentage down to the fairly lean range (12% or less for men and 19% or less for

women) and youve learned the habits that help you stay that way, thats when something
like The Get Shredded Diet can be a powerful weapon in your fat loss arsenal..
Simply put, if youre starting out fairly lean, you follow the Get Shredded Diet strictly,
you have no underlying clinical problems, and you begin from a good foundation of
eating, supplementing, and training properly, The Get Shredded Diet will make your
body fat appear as if its disappearing before your very eyes.
The Strategy
Below youll find the Get Shredded Diet. Ill lay out the full plan the calories, the
macronutrient breakdowns, the meal breakdowns, the example menu, the re-feed days,
the supplements, and more. Heck, Ill even talk about why on earth one might want to
get down to 3 or 6% body fat even if theyre not a physique competitor. (You might be
surprised). So get out your pens and pencils and start taking notes.
The Calories:
To goal of The Get Shredded Diet is to help you drop 0.5% -1% body fat per week for
between 6 and 12 weeks (the duration depends on how much fat you have to lose and
how long you want to endure the plan). With this goal in mind, you know youre gonna
have to cut calories. And youre gonna have to cut them hard.
So heres your new calorie formula:
Body weight in lbs x 10kcal
Now, does it have to be exactly bodyweight x 10 every day? Not necessarily.
Your calorie intake will likely fluctuate unless you eat the same exact things every day.
So, if it fluctuates naturally, dont worry if youre at bodyweight x 9 one day and
bodyweight x 11 another day. You can likely get away with that 10% spread. However,
just make sure you stick within this range of calories and dont try to justify taking in
more!
For you mathematically challenged, heres a handy little table that outlines how many
calories you should be aiming for.
Bodyweight*
100 lbs
150 lbs
200 lbs
250 lbs
300 lbs

Calorie Intake
1000kcal (900-1100)
1500kcal (1350-1650)
2000kcal (1800-2200)
2500kcal (2250-2750)
3000kcal (2700-3300)

*Of course, if youre in between these weights, do your own calcs, theyre pretty simple. Its just
body weight x 10.

At this point a couple of important notes on calories:

1) If youre one of the folks discussed above that naturally fluctuate in their dayto-day intake and youre not seeing the 0.5%-1% per week fat loss rate, you
absolutely have to do two things. First, make sure you tighten things up and are
consistent day-to-day. Second, make sure to stick to the lower end of the range
(bodyweight x 9). Heck, some of you might even need to try to bodyweight x 8,
if necessary. But start at the 9-11 range and measure your results every week to
determine how to change up the program.
2) If youve been chronically undereating for a long period of time, this program
wont work as well for you. As discussed above, those individuals whove
figured out how to stay fairly lean while choosing balanced meal selections
will do best when the launch into The Get Shredded Diet. So, if youre a chronic
undereater, youll likely need to repair your metabolic rate and hormonal profile
before starting this diet. Again, Precision Nutrition can teach you how.
The Macronutrient Split:
Ok, now that weve established the right calorie range and the conditions necessary
before starting the Get Shredded Diet, lets talk macronutrients.
Protein should make up between 30 and 35% of your daily intake and all of it
should come from whole food sources. This is the case for 3 reasons:
1) Whole food sources will contain more vitamins and minerals and its
essential to maximize vitamin and mineral intake when on such a low
calorie diet. With this level of hypocaloric intake, youll already be
borderline deficient in some micronutrients so dont make it worse by
using low micronutrient proteins during this extreme hypocaloric diet.
2) Whole food sources provide better satiety vs. most supplemental
protein sources. As youre going to be huuuungry, youll need every bit
of satiety you can get.
3) Whole food sources have a higher thermic effect vs. most supplemental
protein sources. Since youll want to maximize your metabolic rate during
the Get Shredded Diet, youll want to increase your thermic cost.
Carbs should make up 10-15% of your intake. All of your carbohydrates on The
Get Shredded Diet should come from fresh vegetable sources (preferably organic)
like spinach, broccholi, green beans, asparagus, zucchini, cauliflower, different
color peppers, carrots, tomatoes, etc.
Again, right now youll need all the nutrition you can get in as few calories as
possible. The veggies listed above fit the bill beautifully. Every day Id like you
to get at least one serving (1/2 cup) of each of the veggies listed above.

Fats should make up 55-60% of your intake. You should be getting a fairly even
mixture of saturates, polyunsaturates, and monounsaturates (this means about
33% of your total fat coming from each). But dont worry, you dont have to be
exact. Simply adding some olive oil, flax oil, fish oil, and avocado each day will
help.
Now, at this point, I want to share with you another handy chart that now includes your
protein, carb, and fat intake goals:
Bodyweight
100 lbs
150 lbs
200 lbs
250 lbs
300 lbs

Calorie
Intake
1000kcal
1500kcal
2000kcal
2500kcal
3000kcal

Protein
Intake
75g
113g
150g
188g
226g

Carb
Intake
25g
38g
50g
63g
76g

Fat
Intake
66g
100g
132g
167g
200g

*Of course, if youre in between these weights, do your own calcs, theyre pretty simple

Meal Timing:
Now that weve established your calorie, protein, carb, and fat goals, lets talk meal
breakdowns. Fortunately, this part is simple. Youre going to eat 4 food meals each day
with your calories evenly split throughout the day. So, simply divide the numbers above
by 4 to get your per-meal totals.
Again, another chart to ballpark your meal-by-meal goals:
Bodyweight
Calorie
Protein
Carb
Fat
Intake/Meal Intake/Meal Intake/Meal Intake/Meal
100 lbs
250kcal
19g
7g
17g
150 lbs
375kcal
28g
10g
25g
200 lbs
500kcal
38g
13g
33g
250 lbs
625kcal
47g
16g
42g
300 lbs
750kcal
57g
19g
50g
*Of course, if youre in between these weights, do your own calcs, theyre pretty simple

Now, does each meal need to be exactly 1/4th of the daily total. No! Just make sure that
youre splitting your food intake up relatively evenly throughout the day and youll be
fine.
The Supplements:
Now, after reading the calorie ranges and macronutrient breakdowns above, youre
probably ready to give the local loony-bin a shout. You might be thinking that Im outta
my mind. Perhaps youre worried about muscle and strength loss. Perhaps youre
thinking that youll suffer poor brain function with that few carbohydrates. Perhaps
youre worried about nutrient deficiencies. Or you might have one of a host of other
maladies in mind.

Well, worry no longer. If you use the following supplement strategy, youll be filling in
your nutritional gaps, youll be making sure to avoid as much brain fog as possible and
youll be preserving muscle mass quite well.
And this isnt just theoretical. Ive done the nutritional analyses; have used this protocol
repeatedly with myself and other clients; and promise that if you do exactly what I say,
youll have the best experience possible although, again, this wont be easy. Nor does
this mean that you wont lose an ounce of muscle or wont lose any strength. What it
does mean is that my suggestions will help mitigate the muscle and strength losses,
minimizing them.
So heres what to do:
Supplements #1 and #2
Branched Chain Amino Acids and Creatine
Think of these two supplements as your muscle mass saviors. These two
supplements will help mitigate muscle and strength loss and will help keep your
aerobic and anaerobic systems running closer to optimal, ensuring that you dont
feel like total dog poo during your diet.
Youll only feel like partial dog poo. But at least your workouts will stay
productive.
In fact, Ive tried the Get Shredded Diet without and with the BCAA+creatine
combo and have found that the difference is night and day. With this combo
youll feel much better physically and mentally, will still get pumps in the gym
(even with this very low carb approach), and youll avoid the gumby-leg
syndrome. Thats where your muscles, especially your legs, feel flat and rubbery
most of the time.
Heres what to do:
For those under 200lbs, use 5g of BCAA and 2.5g of creatine 4x per day
throughout the Get Shredded Diet. Youll use 1 serving during strength training
and 1 serving after strength training. The other 2 servings youll use between
meals whenever you like (see below for an example).
For those over 200lbs, use 10g of BCAA and 5g of creatine 4x per day throughout
your diet. Youll use 1 serving during strength training and 1 serving after
strength training. The other 2 servings youll use between meals whenever you
like (see below for an example).
In terms of brands, obviously, Biotests BCAA and Micronized German Creatine
are top of the line. However, before there was Biotest BCAA, I used a brand by
Extreme Formulations called ICE its also a good product.
Supplement #3

greens+
Anyone whos read my work likely knows Im a huge fan of greens+. Its full of
vitamins and minerals, loaded with free-radical absorbing antioxidants, packed
with a variety of base producing compounds that will neutralize your dietary
acids, and rich with healthy bacteria to protect and detoxify your gut.
greens+ becomes especially important on The Get Shredded Diet as it has a
compliment of nutrients to help detoxify the body (this is important during
periods of rapid fat loss when toxins are being released from your fat cells) and to
help neutralize the high dietary acids youll be taking in.
Heres how to use greens+:
Use 1 serving per day, taken either with or between meals.
Also, if youre in the US, youll have to stick with the regular greens+ varieties.
However, if youre in Canada, you should try greens+ Daily Detox as its got a
better detoxification profile than even the regular greens+ varieties.
Supplements #4 and 5
multi+ and ZMA
Im going to provide you with an example dietary plan below. Ive analyzed this
dietary plan thoroughly, looking at fat balance, protein quality, vitamin and
mineral intake, and more. And in the end, although it provides a great variety of
vitamins and minerals and covers most of an individuals daily needs, its a little
low in a few vitamins and minerals that Id like to see more of, including:
Vitamin B1
Vitamin B6
Vitamin E
Pantothenic Acid
Copper
Magnesium
Zinc
Therefore, rounding out your intake with a daily serving of Biotests ZMA and a
serving of Genuine Healths dissolution tested, bioactive multi+ formula should
take care of any potential dietary deficiencies.
I know what some of you are thinking why not just rearrange the diet to contain
more of these micronutrients. Well, the truth is, its damn hard to get all the
necessary vitamins and minerals on such a low energy diet. So, this is where
supplements come in to fill in the gaps.
Keep in mind that one added bonus of these two supplements, besides preventing
dietary deficiencies, is the fact that theyll help you sleep better while on the Get
Shredded Diet.

When following a hypocaloric diet like this one, especially when youre getting
very lean, its very hard to get good quality sleep for two reasons.
First, youll be getting up to pee about 3-5x per nite. Second, your sympathetic
nervous system tends to be amped up constantly. Having an adequate vitamin and
mineral intake help tremendously in reducing the frequency of urination and in
settling the nervous system at night.
Supplement #6
Fish Oil
Do I really have to expound on this one? I didnt think so. Simply take your 610g of fish oil per day and youll be covered.
I use Biotests Flameout and Genuine Healths o3mega, alternating between the
two as I like to rotate fish oil types, just as I like to rotate protein powders during
my other 92-98 weeks.
Supplements #6 and 7
Hot Rox and Abs+
In terms of fat burners, its no surprise that I often shy away from them.
However, during your Get Shredded Diet, youre going to need the appetite
suppression, thyroid hormone support, and metabolic rate support that something
like Hot Rox offers. Plus the energy boost wont hurt either.
However, as many folks are sensitive to stimulants, and since receptors can down
regulate quite quickly, I like to do one week on and one week off Hot Rox, using
something like Abs+ during the off weeks.
Abs+ is a blend of very high dose EGCG (green tea extract) and CLA. Although
it doesnt produce quite the fat loss effects of Hot Rox, its milder on the nervous
system while still assisting in fat loss (through different mechanisms).
In terms of dosing:
Use Hot Rox (3 capsules) 3x per day for one week.
Then, during the following week, use Abs+ (3 capsules) 3x per day.
Supplement #8
Power Drive
As a program like this will be pretty taxing on the CNS, regardless of your
training program, youll want something like Power Drive to help improve your
focus, concentration, and training intensity.
When following the Get Shredded Diet, take one serving of Power Drive first
thing in the AM and one serving in the evening between meals.

Now, to some of you this may seem like a lot of supplements. In fact, I can already hear
the cries regarding expense, etc. But dont get too carried away. First of all, you wont
be spending much money on food during the Get Shredded Diet so youll have money
left over for supplements. Second of all, you should only be following the Get Shredded
Diet for 6-12 weeks every 2 years. Thats a maximum of 3 months. So its not like this
is an ongoing cost. Save up for the other 21 months if you have to. Just use them!
Like I said, all of these supplements these are in place to mitigate muscle loss, to ensure
adequate nutrient status, and to keep you feeling sane during a relatively insane protocol.
Sure, you can certainly try the Get Shredded Diet without the supplements. But youd
better not go blaming me when you fall flat on your face, knucklehead.
The Example Meal Plan:
Ok, its time to pony up. I know youre wondering what The Get Shredded Diet looks
like. So Ive created a sample plan for you. Fortunately, it wasnt that hard to do. After
all, Im following the Get Shredded Diet right now. And heres my daily schedule:
Wake Up
Power Drive in1L
water.
1 multi+

BCAA/CREATINE
5g BCAA and 2.5g
creatine
1L water

BREAKFAST
3 whole Omega 3
eggs
30g Havarti
cheese
2 pieces lean
turkey bacon
0.25 bell pepper
2 oz baby carrots
0.25 avocado
1 cup green tea
1 cup water
3 Hot Rox OR
Abs+
3 Fish Oil
capsules
TRAINING
5g BCAA and
2.5g creatine
1L water

BCAA/CREATINE
5g BCAA and 2.5g
creatine
1L water

LUNCH
6 oz extra lean beef
2 pieces lean turkey
bacon
30g Havarti cheese
2 oz spinach
1 small tomato
0.5 small zucchini
0.25 small red pepper
0.25 avocado
1 teaspoon flax oil
1 tbsp vinegar
1 cup water
3 Hot Rox OR Abs+
3 Fish Oil capsules

POST TRAINING
5g BCAA and 2.5g
creatine
Power Drive in 1L
water

DINNER
6 oz extra lean beef
2 pieces lean turkey
bacon
30g Havarti cheese
2 oz spinach
2 oz broccoli
2 oz cauliflower
2 oz green beans
0.25 avocado
1 teaspoon olive oil
1 tbsp vinegar

1 cup water
3 Hot Rox OR Abs+
3 Fish Oil capsules
PRE-BED
2 whole eggs
0.25 green pepper
2 oz carrots
1 serving Greens+
Daily Detox
3 Fish Oil capsules
3 ZMA
Now, remember this is my own Get Shredded Diet plan. If youve got the same body
mass as I do and youre training as I am, then this would likely also work for you. And
for the record, Im currently 180lbs (3.9% fat) and am doing 4-5 strength sessions per
week at 90-120 min per session, each session followed by 15 minutes of low intensity
cardio.
So, based on the diet above, my total calorie intake is falling between 1800 and 2000kcal
per day. Sometimes, however, depending on the day, Ill even skip the pre-bed meal,
replacing it with another BCAA + creatine serving, taking my calories down even lower.
Why would I do that? Why not it helps me get leaner even faster.
Now heres the critical point of the whole Get Shredded Diet. My plan is consistently
producing a 0.5% and 1% body fat loss per week. Its working great, so its the right
plan for me.
But it might not be the right plan for you! If youre lighter or heavier than I am or youre
training less or more, youll have to slightly tweak the diet above to match your own
needs. These adjustments are pretty easy to do using the USDA nutrient database.
However, if you dont know how to do it yourself or you dont want to do it yourself
simply pop over to http://www.johnberardi.com/services/index.htm and check out our
diet design services. We can help.
The Re-Feed Day:
Aww, yeathe part youve all been waiting for the reefed. Once every 14 days on this
plan youre permitted a reefed. Heres what you do:
-Pick out your reefed days for the entire Get Shredded Diet period in advance.
Schedule them on your calendar and stay committed to your strict plan, knowing
theres light at the end of the tunnel every 14 days.
-Until your re-feed days come, stay the course and follow the plan above with NO
DEVIATIONS. After your 13 days in a row of dietary discipline, youll have

earned your reefed.

-On the 14th day, wake up like its Christmas morning. And on that day, eat the
stuff that you wouldnt normally eat and certainly couldnt eat while on your
normal Get Shredded Diet days.
-Now, hold up, killer. This isnt a license to go hog-wild. In fact, to keep things
in check, heres a simple rule of thumb. Dont go too far over 3-3.5x your Get
Shredded Diet daily guideline. Therefore if youre eating 1000kcal a day, dont
go above 3000-3500kcal. If youre eating 2000kcal a day, dont go above 60007000kcal.
-Lastly, make sure you train on this day so that all that extra energy will go
toward muscle-building and recovery.
So what does a suitable re-feed day look like? Well, take a page out of my own re-feed
journal.
Breakfast 6 egg omelet, 2 slices whole wheat bread, 2 pieces of bacon, 3
strawberry crepes, 2 pancakes with syrup.
Mid-morning weight training workout with Surge sipped throughout. Then, a
post-workout serving of Surge.
Lunch 1 large pizza, garden salad, diet soda.
Mid-afternoon walk.
Dinner Large dish of flax pasta with turkey meatballs, big salad, 1 piece of
cheesecake for dessert.
Pre-bed snack DQ Blizzard (PB Cups and Cookie Dough).
And no, I didnt count calories on this day, dummy! I just ate a bunch of tasty, non-diet
foods and ate till I was full without acting I just escaped from a prison camp.
Of course, I dont have to re-emphasize that this re- re-feed above was appropriate for
me, do I? If youre 100lbs youll have to eat less. And if youre 300lbs, you can
probably get away with more. But dont be a pig. Eat till youre reasonably full but
not stuffed and eat stuff that you arent permitted on The Get Shredded Diet. Do this
and your re-feed day will be a success.
One more thing - be forewarned. People typically gain 5-10 lbs during a re-feed day.
Thats ok - its mostly food volume in the stomach, glycogen resynthesis, and water
retention. Again, its no big deal youll lose it in the next 3 days assuming you didnt
ignore my advice above, going hog-wild at 3 buffets.

If you did, dont be such a moron next time around.

So Why Should I Follow The Get Shredded Diet?
One question I get all the time, one question Dave Tate keeps getting lately, is this:
So, why the hell are you dieting so strictly & trying to get your body fat so low?
Follow-up questions include:
Isnt it unhealthy?
What, are you going to put on posing trunks?
Why not just stick with 10%, wont your performance be better that way?
Well, I cant answer questions for Dave. But here are my own personal reasons
(psychological and physiological) for following The Get Shredded Diet once every 2
years.
1) To remember what its like - for myself.
As Ive competed as a bodybuilder in the past, I know the level of dedication
and discipline required to take your body from 10 or 12% to 2 or 3%. Its
extreme and many, many people do not have what it takes to go to these
extremes of discipline and will power.
Ever since I was young, it took extreme lessons to impel my progress. Midsized goals were never enough. I needed big ones. And I credit bodybuilding
for teaching me that I had what it takes to achieve big goals. In fact, the
lessons I learned from my bodybuilding days have kept me disciplined in
every endeavor Ive undertaken from my PhD studies to running a very
successful business.
Im asked all the time how I can simultaneously conduct research studies,
consult with athletes, write prolifically, travel often, and run a successful
business. My answer thats nothing compared to getting ready for a
bodybuilding show.
So, every once in a while, even if I have no intention of competing which I
dont, Ive got to refresh my memory as to what its like to be that dedicated
to something and to remain dedicated to that thing even when every ounce
of my body rebels against it.
2) To remember what its like - for my clients.

As I work with hundreds of high level athletes, some of whom are physique
athletes, I sometimes need to remember what its like to make large sacrifices
in terms of personal comfort, in the pursuit of physical goals.
The amazing thing is this its easy to forget. Its easy to forget all the work
that goes into our triumphs after theyre over. As humans, we glorify our
victories and, although we wax philosophical about the pain and sacrifice that
went into them, we forget what it actually felt like.
Therefore, as a coach, once Ive forgotten, its easy to think my athletes are
wussing out or are just soft if I have very high expectations and they fall
short, complain, or looking for short cuts.
Perhaps they are but maybe not. Rather, maybe I have to be reminded what
it was like the last time I put it all on the line. And when Im reminded, I end
up being a better coach for 2 reasons. First, I actually understand it and
therefore better understand my athletes. Second, the athletes know I
understand it so they give me more when I ask it.
3) To keep myself sharp
Related to the first point above, I find that its easy to get soft and weak willed
as you get older.
As I wrote to Dave recently, you just have test yourself from time to time
especially as you get a bit older, collect a few more creature comforts, and
watch everyone around you takin er easy and getting weaker and softer in
mind and body. Every once in a while you have to make it hard on purpose.
Doesnt matter if its in the gym or in the kitchen.
And while youve gotta be smart about things and stick to your goals, youve
also gotta remind yourself that youre a man. Youve gotta remind yourself
that when you make a promise, especially one to yourself, youve got to stick
to it and not crumble like many do. You simply gotta get in there and get it
done without complaint and without compromise. You just knuckle down
and do what it takes.
I wonder how many of the people I see every day, stumbling down the street,
have ever pushed themselves really hard; have ever gone the distance; in
anything in their lives. I know, for a fact, that some havent. And, to me,
thats not a life worth living. But thats just my opinion.
4) Calorie restriction may make me healthier
Probably, by this point, some people think Im off my rocker - especially after
the chest pounding and discipline rhetoric above.

So, what if all the chest pounding makes a man unhealthy? What if it
compromises his quality of life? Huh, JB. Huh, tough guy?
Well, if it makes a man unhealthy, then it may be a problem depending on
the man, I guess. But lets drop the what ifs, shall we? The Get Shredded
Diet isnt unhealthy. In fact, it may actually be just what the doctor ordered.
Thats right, for a moment lets consider the potential health implications of
short term (6-12 week), infrequent, nutrient dense, energy restriction phases.
Wait a second, put that way, The Get Shredded Diet kinda sounds like a
calorie restriction diet. And isnt calorie restriction supposed to be very
healthy?
Now, let me be clear. Im not a fan of long-term calorie restriction - for many
reasons (thats another article for another day). However, there are some
compelling benefits associated with giving the organs an occasional break
from the high calorie lifestyles most of us weight lifters tend to lead. So, if
the Get Shredded Diet behaves as many calorie restriction diets do in animal
models, it might actually boost health and longevity.
And before the Pub Med ninjas get all huffy and assert how 3% or 6% bodyfat
is sooo unhealthy, remember the fact that the Get Shredded Diet only takes
you down to that fat % for short periods of time. No ones saying that we
have to get down to 3% for life. Rather, Im saying get lean every 2 years and
after you reach your goal, slowly transition back to normal eating and a more
manageable body fat %.
5) Bodyfat removal and detoxification
For those of you that dont know, adipose tissue is a major storage depot for
various toxins. Studies have shown that when some individuals go on a fat
loss program, there is an acute release of toxins into the bloodstream.
In fact, one study from the 90s showed that a group of middle-aged
individuals losing large amounts of body fat had high blood levels of certain
pesticides that hadnt been used in commercial farming since the 70s! Crazy!
So, what if we were to rapidly increase our rates of fat turnover and drop a
good amount of body fat every two years? Wouldnt that GET RID of the
toxins? And wouldnt that be healthy to get rid of all those toxins every so
often?
Now, sure, rapid fat loss CAN lead to a large, unhealthy increase in blood
levels of toxins. But, in conjunction with a solid exercise program, an
appropriate intake of dietary antioxidants, supplemental vitamin and mineral

co-factors, a sufficient amount of protein and amino acids to assist

detoxification systems, a large water intake for toxin dilution, and a natural
detoxifying blend like Greens+ Daily Detox wouldnt The Get Shredded
Diet be, like, the ultimate detoxification plan?
6) Vanity and Being Consistently Lean
Of course, Id be lying if I didnt admit there was a vanity component to the
Get Shredded Diet. Yet, regardless of what anyone thinks of my vanity, Im
not afraid to admit that I like being lean and I want to stay right around 10%
body fat for the rest of my life.
No, I dont want or need to be below 6% for the rest of my life. But, getting
down to 3 or 4% for a few months every two years helps me keep closer to
that 10% the rest of the time.
You see it happen all the time. People are young and fit. Then, their lifestyles
change. They take on new careers, new friends, and start settling down and
taking it easy. Their eating changes. Their drinking habits change. They sit
at a desk all day. And next thing they know, theyre fat and they dont know
what happened.
Well, I know what happened. In fact, Im writing a book about it its called
the Metabolism Advantage. And the premise is this although most people
think the metabolism slows down to a large extent as we age, theyre
completely wrong.
In individuals who stay just as active and continue to eat just as well from
ages 25-65, the metabolic drop is less than 0.5% per decade. Compared to the
5-10% drop seen in age-matched peers, thats nothin.
So its clear that the body isnt designed to get sluggish and sloppy as we age.
And no one just wakes up fatter. Rather, body fat slowly accumulates with
each passing decade and you dont really notice it till youre too fat.
Well, for me, I choose to pass on the excuses, rationalization, and everincreasing body fat %. Ill be using the Get Shredded Diet every couple of
years as long as these lungs have breath. Itll keep me lean for the remainder
of my days, regardless of the slow accumulation of body fat that may
accompany any lifestyle changes I personally make.
7) Fat loss memory
Although I dont have any evidence that this is the case well, except for
observation and experience with hundreds of middle-aged clients Im

convinced that going through an extreme period of fat loss causes cellular
changes that make it easier to get lean with each subsequent diet.
I think of this as the bodys fat loss memory.
So, I make sure that every 2 years my body gets reminded of its ability to drop
fat successfully. That way, in the future, Ill always be able to successfully
manipulate my body composition without the typical complaints its just
harder to get lean as you get older.
Again, with my middle-aged clients who have followed the Get Shredded Diet
every few years, this isnt the case at all. They can still drop fat quickly and
successfully.
So, How Well Does The Get Shredded Diet Work?
Without dancing around the topic at all, let me give you 2 concrete examples straight
away.
This first example comes from my own personal experience with the Get Shredded Diet.
My 2 years are up and its my time to get rid of some unwanted fat, purge the toxins, and
remind myself what its like to work my ass off in pursuit of a goal. So here are my
results from the first 8 weeks of The Get Shredded Diet.

JB Before
JB After
Change

Total Weight

Fat %
(7-site Jackson
Pollock
equation))

Lean Body
Mass

Fat Mass

195 lbs
180 lbs
-15lbs

10.5%
3.9%
-6.6%

174.5lbs
173lbs
-1.5lbs

20.5lbs
7lbs
-13.5lbs

So, whats next for me? Im going to ride the diet out for the full 12 weeks and see just
how lean I can get. Im expecting my fat loss to plateau soon and end up bottoming out
in the 2% range, which is almost contest-ready. Then, Ill slowly increase calorie intake,
eventually stabilizing again between 8 and 10% fat.
The next example is from my female training partner. Shes been following the program
along side me and will also ride it out the full 12 weeks.

BC Before

Total Weight

Fat %
(7 Site Jackson
Pollock
equation)

Lean Body
Mass

Fat Mass

125lbs

19% fat

101.2lbs

23.8lbs

BC After
Change

116lbs
-9lbs

10% fat
-9% fat

104.4lbs
+3.2lbs

11.6lbs
-12.2lbs

If youre looking for another case study, hang around for a few more weeks and Ill post
Dave Tates results. Hes starting his Get Shredded Diet right now. Hes about 10%
body fat (at 263lbs) and wants to see what six weeks on the Get Shredded Diet can do for
him. Down from 20% fat and armed with a new set of dietary and lifestyle habits, hes
set an arbitrary goal of 7-8% body fat and is determined to get there. So well likely have
him run the Get Shredded Diet for the next 5-6 weeks.
Wrap Up
As this might very well be the longest diet article ever, Im going to wrap it up right now.
The Get Shredded Diet aint nice. The Get Shredded Diet aint easy. Most of you dont
belong on this diet. And ever fewer have what it takes to stick with it.
However, for those that are left, if youre looking to see what life is like on the lean side,
The Get Shredded Diet will get you there.
About The Author
Dr. John Berardi, CSCS, is a world renowned author, speaker, and consultant to a number
of elite athletic programs. For more information about Dr. Berardi and his nutrition
programs for both athletes or recreational exercisers, check out
www.precisionnutrition.com.