diet to get shredded muscle



yo, what's going on guys? troy adashun herewith weightgainnetwork.com. in today's video, we're going to talk about what to do if you'reskinny-fat. we're going to talk about a complete skinny-fat transformation. how to go frombeing skinny-fat to ripped and muscular in a six-month period of time. this one is goingto be a little bit tricky because i would define being skinny-fat as first of all youhave a small amount of muscle mass in your chest, and your arms, shoulders and your legsand you also have a lot of belly fat and lower back fat. you're trying to kind of do twothings at once and most guys who are skinny-fat get completely overwhelmed by the entire process,so do you bulk first, do you cut first. do you focus on your fat loss and losing thebelly fat or do you focus on building some

lean muscle mass and increasing your strength?what we're going to do with the six-part blueprint is we're going to do a little bit of both.step number one - do not panic. look guys, you might feel like the world is against youand you have all these things you're trying to do at once with your physique and yourlife and your goals and everything, but look, time is going to go on regardless, so beforei get into the nutrition and the workouts, just keep this in mind, i'm going to lay thisout for you step-by-step in this blueprint. if you follow exactly what i'm saying youare going to go from being skinny-fat to ripped and muscular in about a six-months periodof time. that may seem like kind of a long time, but time is going to go by regardless.six months is going to go by like that and

before you know it you guys are going to startto have an awesome physique. you're going to completely transform your body. this blueprintis going to allow you to lose belly fat, lose lower back fat, build chest, arms, shoulders,the whole nine yards at the same time, so we don't have to focus on bulking or cutting,we're going to actually accomplish both with this blueprint. step number two we're goingto get right into our macronutrients. we're going to call it macros on fleek. i'm goingto tell you the exact amount of protein, carbs and fats you should be hitting on your trainingdays and your non-training days if you're trying to gain muscle and strength and alsolose that belly fat, so it's going to vary a bit if it's a training day verse a non-trainingday. on training days, carbohydrates are going

to be a lot more important. carbohydratesin combination with protein are going to be what we need to build lean muscle mass. wewant to have a nice little blend of proteins, carbs, and fats. everything is laid out herein terms of gram per pound of body weight. protein, you want to have one gram of proteinper pound of body weight on training days. you want to have carbs, 1.25 per pound ofbody weight, so if you're a 200-pound guy, you're going to have about 225 grams of carbohydrateson your training days. with fat we want to have 0.25 grams of fat per pound of body weight,so if you're a 200-pound guy that means you're having 50 grams of fat for the entire day.so 1 gram of protein, 1.25 of carbs, 0.25 grams for our fats. now, on non-training days,it's going to vary drastically. we're going

to jack up our protein, so we're going tohave 1.25 grams of protein per pound of body weight. we're going to have 0.5 grams of carbohydrates.i'm going to get more into this in the next section when we talk about specific timing.the whole thing with carbs is on non-training days you want to keep your insulin levelsreally low. we do this with carbohydrates being really low as well. so low insulin levelsis going to help speed up your fat loss and it's also - that's why we jack up the proteinbecause it's going to help you maintain your lean muscle tissue and also build up whenyou're trying to recover from those workouts. so carbohydrates, we have 0.5 grams per poundof body weight and then fat we're going to increase a little bit. we're going to have0.4 grams of fat per one pound of body weight.

that is what we are doing for our macronutrients.step number three is going to be all about the timing. this one is so crucial. that'swhy i'm not a big fan of say, if it fits your macros diet because nutrient timing is goingto be so crucial for you guys to actually go from being skinny-fat to ripped and muscularin only six months. on our training days, we want to have the majority of our carbohydratesfollowing our resistance training workout. this is when it's actually going to be beneficialto help you guys spike your insulin and initiate protein synthesis, increase your strength.what i would recommend to anyone who is skinny-fat is you want to have about 80 to 90% of yourcarbohydrates for the entire day on your training days and your pre-workout meal and in the90-minute period following your workout. pack

in, hit the carbohydrates heavy, follow yourresistance training workout and have the rest of your carbohydrates right before so that'swhy if you guys are looking for the best time of the day to train to maximize your leanmuscle mass and your body fat levels, you want to train early in the day. that way youcan consume all of your carbohydrates for breakfast, which kind of constitutes as yourpre-workout meal and then right after that for your post-workout meal, then the restof the day you have fairly low insulin levels and on non-training days, you want to havethe majority of your carbohydrate totals for breakfast. i would recommend having a bigbowl of oatmeal with some fresh fruit. hit about 50 - 60 grams of carbs right there firstthing in the morning and then the rest of

the day we're going to have about 40 - 50grams of carbs just from our vegetables. so we want to have the slow digesting carbohydratesearly in the day for your non-training days. then you want to hit it with vegetables forthe rest of the day. make sure the last three - four hours before you go to bed, your insulinlevels are really low. this is so crucial for maximizing our lean muscle gains and alsohitting our optimal fat-loss levels, especially targeting that belly fat. step four and fivewe're going to get into our workouts. we've talked a lot about nutrition. now that wehave our nutrition completely dialed in, it's time to alchemize our workouts. these aregoing to combine into a powerhouse for building lean muscle mass and burning belly fat. justthat carbohydrate timing tip alone in combination

with everything else, hitting your macros,doing these workouts, it's going to give you guys amazing results. tip number four i callit train insane or remain the same. the way you want to set up your workouts is you wantto have four weight room sessions every single week. you're going to do four times a weekin the weight room and then you're going to do two times a week with high-intensity intervaltraining. that is the best form of cardio to maximize your testosterone levels, yourhuman growth hormone levels and stimulate that metabolism for up to 24 hours followingyour workout. basically, high-intensity interval training just means you're sprinting at maximumintensity, so basically you're running as fast as you can for anywhere between 10 and15 seconds and maybe resting for 30 - 45 seconds.

start off just doing this six times and youguys are going to see some amazing results. tip number five i want to talk about specificallyhow you should set up your workouts. you're going to workout four times a week. theseworkouts should last anywhere between 45 minutes and an hour and 15 minutes, depending on yourrest times, all that good stuff. we're not going to dive too deep into that. i don'twant to overwhelm you guys. i'm throwing a lot at you during this video. but i do wantto talk about specifically how you should set up your workout. you want to start offfor the first part of your workout with an emphasis on increasing your strength on acompound movement. i recommend going two different exercises. doing the five by five's. thatmeans five sets, five repetitions. you always

start off your workouts with compound stuff.say you're doing a chest and triceps workout, you're going to start off doing five setsaround five reps of the barbell bench press and then you're going to maybe do some weighteddips to hit your chest and your tri's as well. maybe the next time you're going to hit someincline bench and do some dumbbell bench, so always hit your exercises or your workoutswith a compound exercise. two different compound exercises, so you're going to be doing tensets total. on a back day for instance, you might do some barbell row, you might do somedeadlift. on a leg day, you might start off doing a barbell squat and then you might transitioninto some dumbbell lunges or some weighted pull ups. so many compound exercises watchsome other videos on the channel we've thrown

a lot at you. there, in my opinion, are 12to 14 highly-effective compound exercises that you can implement into your routine.now, the next part of your workout, the next two exercises, if you're only doing four exercisesand about 60 to 20 sets per workout is you want to do a shaper or a machine of that musclegroup, but you want to go a high-rep scheme with a short rest period, so this is goingto really supercharge our fat loss. it's going to initiate lactic acid which is going tohelp tone your muscles and also help build them. it's going to be an awesome trainingsplit. you have a really diversified training split. you have your high repetition to getthat deep lactic acid burn, and then you're lifting really heavy, trying to increase strengthand build lean muscle mass at the start of

your workout. this is going to combine togetherto give you guys awesome results if you are skinny-fat. you're going to be increasingyour strength. you're going to be building up your chest, building up your arms, yourshoulders, your back, your legs. you should really increase your strength all along thejourney of you going from skinny-fat to ripped and muscular. then the second portion of yourworkout, you're going high repetitions with short rest times. say for instance you mightdo seated row, so you're doing 15 - 20 reps per set. you're only resting 45 seconds. you'redoing three to four sets per exercise. do a machine or do a shaper for the last twoexercises, go really high rep, go for that deep muscle burn, so you guys are going tohave an awesome combination. tip number six

we're going to call it lights out gainz becausewhat you do for the last hour before you go to bed is really going to make or break yourresults going from skinny-fat to ripped and muscular. in fact, if you just only do thistip alone, you're going to probably see pretty good results over the next six months. it'sreally important to consider how your body responds to different macronutrients, ourproteins, our carbs and fats at different times. when you guys are trying to optimizeyour fat loss overnight and maintain your lean muscle mass and actually rebuild leanmuscle mass, you've got to keep your insulin levels really low, so you want to consumeonly protein and healthy fat late at night. i think the perfect meal for the last hourbefore you go to bed is an omelet. so take

some leftover chicken, some leftover turkey,beef, whatever you have, crack three or four eggs over it and that is the perfect combinationof high-quality protein that is slow release. it's going to drip-feed your muscles withamino acids. it's also low insulin. it's got literally zero carbohydrates. it's not goingto spike your insulin because insulin and hgh, they can't coexist at high levels atthe same time. you want to have literally a zero-carbohydrate meal for the last hourof the night and you guys are going to be a fat-burning machine overnight. this is howyou guys make amazing progress with losing belly fat and also increasing say your chestsize and your arm size at the same time. have 25 to 30 grams of high-quality protein, keepit slow digesting, stay away from those carbohydrates

and you guys are going to have some perfectlights-out nutrition. that is my amazing six-step blueprint to go from skinny-fat to rippedand muscular in a six-month period of time. i guarantee you, you guys follow the workouts,you follow the nutrition, follow every detail on what i just laid out and you guys are goingto see an epic transformation in just six months time. remember, six months may seemlike a lot of time, but time is going to go on regardless and you guys are going to beso happy that you made a transition into just making the right choices with your workoutsand your nutrition. don't be overwhelmed by

diet to get shredded muscle,the journey of it all. just stick with it.you guys are going to see an epic skinny-fat transformation. anyone who does decide todo this little blueprint make sure you guys

snap a before and snap an after picture. iwould love to see some amazing transformations from anyone who followed this blueprint. hopeyou guys enjoyed this video.