12 Weeks To Get Shredded: Fat Loss Nutrition Guide

12 Weeks To Get Shredded: Fat Loss Nutrition Guide

This article is intended to be used alongside a proper exercise program including higher-intensity training, as well as sufficient cardiovascular work.

With the nutrition, training, supplementation, and cardio in place, you can expect to see a dramatic drop in body fat over the 12 weeks that this program covers.

By following this program, you will be able to steadily and continually lose body fat while minimizing muscle loss.

The role of nutrition in fat loss is to create an overall caloric deficit. What this means is that you should be burning more calories than you are taking in so that your body has no choice, but to burn fat.

However, this program will provide enough protein for muscle protein synthesis and effective recovery to occur despite the caloric deficit.

The end result will be maximal muscle with minimal body fat so that you are ready to showcase your own physique for competition, photo shoot, a special event, or simply to build confidence.

Nutrition Components:

MACRONUTRIENTS: Protein, Carbohydrates, & Fats


Fat loss Protein PROTEIN:


is the building blocks of muscle. It is made up of amino acids and is used in the body for the maintenance and growth of body tissues. It plays a crucial role in nutrition by providing a source of amino acids to be used for muscle protein synthesis and recovery from intense workouts to fuel the maintenance and growth of skeletal muscle. Animal proteins tend to be superior to plant proteins because their higher portions of leucine, isoleucine, and valine (BCAA).



are the main and most efficient energy source in the human diet.
For our purposes of fat loss, unprocessed or minimally processed complex carbohydrates are the most effective sources.



is the least required macronutrient with its main function being to
absorb fat soluble vitamins (A,D,E, and K). Generally, saturated fats are solids at room temperature and unsaturated fats are liquids. Polyunsaturated fats (Omega 6 and Omega 3) are essential to human nutrition because they are no synthesized in our bodies. They can be found mostly in nuts, sees and seed oils.

Vitamins, Fiber, & Hydration


Vitamins and Minerals play key roles in the metabolism of macronutrients and in the body like calcium in your bones. Antioxidants like Vitamin C and E work with enzymes to “clean up” areas of cellular damage and debris.

Micronutrients are often downplayed in the fitness industry, but their roles cannot be underestimated. Immune function, for example, relies on vitamins and minerals to effectively fight off bacteria and viruses all around us. Adequate micronutrients can be consumed via fruits, vegetables, and whole grains.


Fiber is another downplayed nutrition component in the fitness industry that actually can make a big difference in your physique. Beyond keeping your bowel movements regular, and aiding in digestion/absorption, the healthy, normal bacteria living in your gut use fiber to create short chain fatty acids, which have a host of benefits including, specifically, increased stored fat utilization.

Fat loss is why you’re reading this and that is a direct effect of eating fiber. Legumes, nuts, seeds, fruits, and vegetables have the highest fiber content.​


Hydration provides your muscles the nutrients that we’ve been talking about this whole time. Adequate hydration via water intake allows your blood to have enough volume and flow to carry the absorbed macro- and micronutrients to their target tissues and enact their effects.​

Food & Supplements 

I’m very old fashioned when it comes to dieting and like to keep it very simple with my foods. As a competitive bodybuilder, it’s crucial to know how my body reacts to certain foods, both positively and negatively, therefore by eating “clean” foods, I’m able to track everything to a tee.

I’m not saying your favorite foods don’t have a time and place, but if you’re looking for the most optimal results during your fat loss phase, I’ve always found this to be ideal.

For protein, I rely heavily on chicken, steak, ground beef, ground turkey, egg whites, salmon, non fat greek yogurt and whey protein isolate.

For carbohydrates, I mostly eat jasmine rice, potatoes, sweet potatoes, cream of rice,wraps, bagels, oatmeal and fruits.
For dietary fat, I eat peanut butter, almond butter, avocado, almonds, walnuts, cashews, olive oil, macadamia nut oil and egg yolks.

For fiber, I eat asparagus, spinach and broccoli. Typically any green vegetable will be a good source of fiber. Keep in mind that that you’ll be taking in fiber from certain carb sources such as oatmeal, sweet potatoes and fruits. For supplements, we’re going to keep it simple. You’re going to want to find a good multivitamin which you’ll want to take with your first and last meal. In addition, we will supplement with Vitamin D 500IU 2x per day and Vitamin C 1000mg 1-2x per
Intra-Workout: 5g BCAAs, 5g Creatine, 5g Glutamine

12 Weeks To Get Shredded Program Overview

As I mentioned in the introduction, the role of nutrition in fat loss is to create an overall caloric deficit.

This number will vary based on the person because of factors like age, sex, height, weight, and activity levels. All recommendations will be based on the assumption that you will be working out hard 3-6x per week.


In order to calculate our maintenance calories, we’re going to estimate:

  • 2.6g protein/kg of bodyweight
  • 2.6g carbohydrates/kg of bodyweight
  • 1g dietary fat/kg of bodyweight

For a 100kg person, that gives a maintenance diet of 260g protein, 260g carbs and 100g dietary fat for a total of 2,980 calories per day.

For reference 1g protein is 4 calories, 1g carbs is 4 calories, 1g fat is 9 calories, and 1g alcohol is 7 calories for those that consume it.

I understand this maintenance diet might be more than what you are currently
eating. If that’s the case, follow this recommendation for 4-8 weeks before beginning
this fat loss guide for the most optimal results.

Alongside each week of dietary modifications, there will also be cardiovascular exercise recommendations to accommodate your metabolism and fat loss.

To maximize fat loss and minimize muscle loss, I’d advise you to keep weight training intensities high and volume on the lower end.

Put simply, throughout the 12 weeks, carbohydrates and fats will gradually decrease and cardio will gradually increase.

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weight loss program

12 Weeks Program To Get Shredded