How To Get Shredded Forever – Intermittent Fasting Phase 3



Intermittent Fasting


Last week I released three critically important articles:


How To Get Shredded Forever – Intermittent Fasting Introduction


How To Get Shredded Forever – Intermittent Fasting Phase 1


How To Get Shredded Forever – Intermittent Fasting Phase 2


Read the above articles if you haven’t already, because this one won’t make as much sense if you don’t. They explain my dieting system and why I recommend certain tips and techniques but not others.


If you are sick and tired of having inconsistent dieting success, this Intermittent Fasting system is for you. If you don’t care about re-gaining all your weight after working so hard to lose it, then ignore me. But if you want to actually maintain your chiselled physique, then you’ve come to the right place.


In phase 1, it’s all about adjusting to the new schedule, which takes time. A classc mistake people make when embarking upon an Intermittent Fasting plan is jumping straight into it. BIG mistake. Any drastic changes to a diet or training plan will not end well. Never make drastic changes.


In phase 2, we actually get ourselves into a calorie deficit. We need to ensure that we do this properly, otherwise we end up paying the price later on. This means nailing total calories, your protein, fat and carb intake (which means not going too low on carbs), and a few other things.


Phase 3 is the Cruising Phase. This is easily the most fun, motivating and rewarding phase. You have adjusted to the diet during the relatively boring first 4 weeks, you have set up your total calories and macro intake correctly to create the infrastructure for long-term sustainable fat loss. Now, you get to enjoy the magic:


Sustainable fat loss within the context of a fun and enjoyable life. You can lose fat whilst still having a great social life, woman life, travel life and family life, because this is a fitness system that integrates with all the other areas. Most diets are horribly restrictive and force you to be a hermit to actually have success with them. You will not be a hermit forever, therefore it’s destined to fail.


How To Optimise The Cruising Phase For Maximum Shredding Success


The Cruising Phase is fantastic – you get to see the fat melting off, and it’s not too difficult. Now, dieting is never easy per se, but as far as fat loss goes, the Cruising Phase is pretty easy. It’s also the longest phase, which means that once you get the inital boring 4-5 weeks out of the way, you get to enjoy the magic. You must set the correct foundations and infrastructure for sustainable fat loss, but once you have, you’ll be flying during the cruising phase.


The good news if you have a lot of fat to lose is that this phase will be particularly long for you. The more fat you have to lose, the longer the cruising phase will be. For me, the cruising phase was about 10 weeks. Bear in mind that this was going from about 15% body fat (when I first began Intermittent Fasting) to 8% body fat. For guys who have a lot more fat to lose, you can enjoy the Cruising Phase for up to 6 months before you need to have a diet break(!)


The cruising phase is great because:


  • You wake up every morning and look in the mirror, and think: “WOW, look at me, I’m a boss”
  • You get compliments from others
  • Watching the scale slowly move down is very motivating
  • Seeing clothes no longer fit you is very fun
  • Watching your face become more handsome and chiselled is great (my personal fave)
  • Witnessing your body start to resemble a Greek God more and more each day is fantastic


Assuming you did phase 1 and 2 correctly, you will LOVE the Cruising Phase.


During the Cruising Phase you will need to make some slight adjustments to keep the fat loss train running. You should only make these changes during weeks whereby you have stalled. Don’t make changes otherwise. If it’s not broken, don’t fix it. You will know you’ve stalled if all three of the measurement tools are no longer providing evidence of fat loss:


  • The scale
  • Waist measurements
  • Pictures


If you have stalled, here’s what you do:


Intermittent Fasting & Tweaking Your Total Calories For Continuous Fat Loss


You do not lose fat on the same number of calories per day forever, unfortunately. I wish it was that easy. As you lose weight and get lighter you require less calories to maintain your new bodyweight. You also run into hormonal issues (these are usually later, especially if you did phase 2 correctly and never slashed your calories).


Either way, you will need to drop your total calories fairly regularly. I would not drop them by more than 10%, ever. It’s the same thing as in phase 2 – you only want to tweak stuff. Never radically change stuff.


Because you are only reducing your calories by small amounts, you will need to change them slightly more often than you would on other diets. However, this will depend on whether or not you choose to vary total calories burned through cardio, which I’ll get to in a minute. The three key benefits of only tweaking your total calories are:


  1. You will keep more muscle
  2. You will keep more fat off
  3. You will enjoy your life


Intermittent Fasting & Tweaking Your Total Cardio For Continuous Fat Loss


I recommended in the Introduction that guys start off with relatively low cardio, as they can get used to eating slightly less calories and get used to the Intermittent Fasting structure. From there, you have plenty of room to increase the total weekly cardio further along in your fat loss plan.


The key thing here to remember is that IF you want to make changes during any given week, please do not change both your total calories and total cardio. Do one or the other. Not both.


It just gets too complicated and hard to track if you’re reducing calories by 2.5% and increasing your total calories burned by 250 for the week. Just do one or the other, and you can see what works well and what doesn’t. Otherwise you’re just guessing which is no good.


Therefore, assuming that:


A) For the week in question, you actually want to make a change because you’ve stalled, and;

B) You don’t want to change total calories, and would rather increase cardio, then this is what you do:


Instead of doing a load of boring and complicated nerd math, I would advise you to simply add an extra cardio session in, which burns at least 300 calories. Any less than this and you won’t see any difference. Diet changes tend to make much more of a difference to fat loss than cardio changes. However, if you’re willing to do a lot of cardio, it can provide you with more dietary freedom and flexibility which is great for adherence.


What I used to do in the past was add in cardio sessions as I saw fit. At the time, it was a stationary bike. I got to the point whereby I was doing a cardio session per day, and burning a total of 3000 calories per week through cardio. This is fine, it’s just not sustainable so you need to be careful when coming out of a calorie deficit. We’ll get to that later though.


Intermittent Fasting & Smashing The Optimal Protein Intake


As you get lighter and leaner, your protein requirements will increase. You are at a greater risk of catabolising your muscle, and this needs to be prevented. As I explained in phase 2, the Calorie Drop, the beauty of taking things slow is that it gives you more flexibility with your protein intake (and therefore carbs and overall lifestyle).


However, it will still need to change every now and then. Here are some rough guidelines for you:


  • If you are 20% body fat or more, you will need about 0.75-0.85 grams per pound of bodyweight
  • If you are 12-20% body fat or more, you will need about 0.8-0.9 grams per pound of bodyweight
  • If you are less than 12% body fat, you will need 0.85+ grams per pound of bodyweight


The key numbers to pay attention to are the minimums. Your daily goal should be to hit the minimums that coincide with your level of body fat. Now, these numbers are in terms of muscle maintenance. They are what you need in order to keep your muscle.


But feel free to go higher than these numbers if you want, because protein can lead to greater satiety. Just be aware that you don’t need to in order to maintain muscle. You simply don’t. Once these minimums are taken care of (and you’ve hit your fat minimums), it’s up to you whether or not you choose to fill the rest of your calories up. This may also change based on the day, or the week, depending on your social life, lifestyle etc. You may need to allow yourself to eat more carbs on certain days or weeks than others.


Intermittent Fasting allows you to do this, it’s great.


Intermittent Fasting & Getting Your Caffeine Optimised – Your Secret Shredding Weapon


You are missing out if you are trying to lose fat and you are not consuming any caffine at all. Caffeine severely blunts your appetite and will help you tremendously with diet adherence, which underpins everything. I DO NOT recommend going overboard, just 1-3 cups of coffee per day. Caffeine is addictive and I think three coffees is pushing it.


Caffeine is very important for fat loss. Now, although I don’t think you want to be relying on it for the rest of your life, I think it’s useful for getting you to where you want to be fitness-wise. If you have a problem with caffeine then ask yourself which problem is greater, being fat, or having caffeine? If being fat is more of a problem, use caffeine until you’re not fat, then once you’re into a maintenance phase, you can get rid of the caffeine if you want.


I would recommend starting the Cruising Phase with one coffee per day, in the morning. However, once the diet becomes more difficult later on, you may want to increase this to two or three cups. It depends how lean you want to get, and how important your fitness is to you.




Okay, that wraps it up. Provided you did the first two phases correctly, you will LOVE the Cruising Phase, I know I did. Just remember that:


  • You can only change total calorie OR cardio at one time, not both
  • You will need to raise protein intake when below 20% body fat and 12% body fat, to slightly higher amounts both times
  • You will want to raise your caffeine intake later on


Get to work! 🙂


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