The Ugly Truth About Getting Shredded (Science Explained)
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All of this happened within 2 months. Being in hospital and taking corticosteroids removed every ounce of muscle I had and replaced it with fat.
Once I stopped the steroids I totally lost my appetite. I now weigh about 60kg.
I have been strongly advised against ANY anaerobic exercise by my doctors. But I still watch every single one of Jeff's videos, because when I am able to get back to the gym - I want to be ready.
Thanks Jeff! You're keeping me going through these tough times
Date: 2022-08-24
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Comments and reviews: 13
Brian
I have found that 12 - 14% is a comfortable zone.
For me that's a five pound swing from the low end of 12 to the high end of 14. My pants go from loose in the waist to just getting a bit snug.
Jan 1 is at the high end of 14%. Jan 7, have to eat up the holiday leftovers, starts the drop to the low end of 12 for summer. Then it's hold steady for June, July, & August. September is moving into sweatshirt weather so I relax a bit. Oct 31 - Jan 1 is time to enjoy some candy, cookies, cocktails, and Holiday meals, guilt free, and go back up to the top of 14% if I want. Then start again Jan 7.
Having the breathing room of the annual cycle vs. a constant number has really helped me maintain a good number year after year.
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I have found that 12 - 14% is a comfortable zone.
For me that's a five pound swing from the low end of 12 to the high end of 14. My pants go from loose in the waist to just getting a bit snug.
Jan 1 is at the high end of 14%. Jan 7, have to eat up the holiday leftovers, starts the drop to the low end of 12 for summer. Then it's hold steady for June, July, & August. September is moving into sweatshirt weather so I relax a bit. Oct 31 - Jan 1 is time to enjoy some candy, cookies, cocktails, and Holiday meals, guilt free, and go back up to the top of 14% if I want. Then start again Jan 7.
Having the breathing room of the annual cycle vs. a constant number has really helped me maintain a good number year after year.
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Bill
Yea I learned my set range is very much similar to yours Jeff. I can probably get to 9, maybe even 8% and stay there for a while no problem if I want to (I have one week left on my current cut and I'd estimate I'm around 10%. My goal moving forward is to not stray too far from that low end on bulks moving forward but still ensuring I'm progressing and feeling good. I still very much love how I look and feel even up to at least 14% if not a bit higher so I love to stay in that 9-14% range. Love the video as usual.
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Yea I learned my set range is very much similar to yours Jeff. I can probably get to 9, maybe even 8% and stay there for a while no problem if I want to (I have one week left on my current cut and I'd estimate I'm around 10%. My goal moving forward is to not stray too far from that low end on bulks moving forward but still ensuring I'm progressing and feeling good. I still very much love how I look and feel even up to at least 14% if not a bit higher so I love to stay in that 9-14% range. Love the video as usual.
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Editor
Love this video. Especially the latter half about dual range amd how that differs between people. It's the biggest problem people have when finding out what a healthy range is. They forget that it differs from person to person. and not only that the width of that range differs. Personally I feel great between 12 and 15. Higher is bad, lower is bad. This is why maingaining is difficult to explain. but is easy when you think about it. You maintain your healthy level as jeff points out.
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Love this video. Especially the latter half about dual range amd how that differs between people. It's the biggest problem people have when finding out what a healthy range is. They forget that it differs from person to person. and not only that the width of that range differs. Personally I feel great between 12 and 15. Higher is bad, lower is bad. This is why maingaining is difficult to explain. but is easy when you think about it. You maintain your healthy level as jeff points out.
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Phillip
This is an amazing video, Jeff. I marvel at your intellectual flexibility, your even-handedness without being overly relativistic, and your emotional maturity. From outward appearances, I can't think many have achieved the level of clarity and balance you have in this industry. Body builders and social media influencers, if stereotypes are to be believed, are likely some of the least healthy people mentally and emotionally. Thank you for everything you do!
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This is an amazing video, Jeff. I marvel at your intellectual flexibility, your even-handedness without being overly relativistic, and your emotional maturity. From outward appearances, I can't think many have achieved the level of clarity and balance you have in this industry. Body builders and social media influencers, if stereotypes are to be believed, are likely some of the least healthy people mentally and emotionally. Thank you for everything you do!
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ShivamKrishn
Freakin FACTS.
All the things, the phenomenons, the mindset during cut you've talked in this video damn true.
I've had 6 packs, where I felt good when I was naked but in the rest 23hrs of the day when I'm covered with cloths - I felt shrunken and that gave me chills.
Now I've been on a slight surplus, still having abs in good lighting and when I see my older lean photos I realize how lean I was then.
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Freakin FACTS.
All the things, the phenomenons, the mindset during cut you've talked in this video damn true.
I've had 6 packs, where I felt good when I was naked but in the rest 23hrs of the day when I'm covered with cloths - I felt shrunken and that gave me chills.
Now I've been on a slight surplus, still having abs in good lighting and when I see my older lean photos I realize how lean I was then.
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Guitar5986
Excellent video Jeff. More people need to be aware of the risks with chasing unrealistic bodyfat levels. Another potential risk I have personally seen in people are eating disorders that stem from obsessing over bodyfat. Being lean also looks healthier & generally better than being shredded to most people. In the fitness community, our views on ideal bodyfat levels are skewed.
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Excellent video Jeff. More people need to be aware of the risks with chasing unrealistic bodyfat levels. Another potential risk I have personally seen in people are eating disorders that stem from obsessing over bodyfat. Being lean also looks healthier & generally better than being shredded to most people. In the fitness community, our views on ideal bodyfat levels are skewed.
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mtrichie111
This set range for bodyfat, I was curious, where did you read about this? This makes a lot of sense to me (studying biochemistry at SD) since I could never gain weight, no matter how hard I tried above 225 (I'm 6 ft, and could never lose weight below 169, even if I continued starving myself. I would love to read about this and maybe contribute research in the coming years.
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This set range for bodyfat, I was curious, where did you read about this? This makes a lot of sense to me (studying biochemistry at SD) since I could never gain weight, no matter how hard I tried above 225 (I'm 6 ft, and could never lose weight below 169, even if I continued starving myself. I would love to read about this and maybe contribute research in the coming years.
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Jim
I watched a video with Jim Stoppanni yesterday. He told the interviewer he was currently at 4% bodyfat. It was very obvious he wasnt. I bought a book of his years ago. I now know that he is not 100% truthful with a lot of his statements and realize he is trying to sell a product. I am glad for people like yourself that provide the science and research behind your statements.
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I watched a video with Jim Stoppanni yesterday. He told the interviewer he was currently at 4% bodyfat. It was very obvious he wasnt. I bought a book of his years ago. I now know that he is not 100% truthful with a lot of his statements and realize he is trying to sell a product. I am glad for people like yourself that provide the science and research behind your statements.
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Darby
So, I know that there isn't much clinical research done on the carnivore diet. However, what would be the change in the ranges when all you eat is meat? One of the influencers that you showed is a 100% Carnivore. Just curious about your thoughts on the subject. I consume about 2500 to 3000 calories a day in meat and butter only and stay pretty lean(about 6-7 percent.
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So, I know that there isn't much clinical research done on the carnivore diet. However, what would be the change in the ranges when all you eat is meat? One of the influencers that you showed is a 100% Carnivore. Just curious about your thoughts on the subject. I consume about 2500 to 3000 calories a day in meat and butter only and stay pretty lean(about 6-7 percent.
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McFarvo
What if someone is experiencing these perturbations (mood, sleep, libido, fatigue, hunger, cravings, etc) when I'm merely cutting from about 20%BF to 15% (190-195lbs as 185cm tall man, 34yo, 2yrs novice trainee, trying to cut to 165-175lbs) when once I was easily living as a 265-285lb man when I neglected my diet/exercise entirely for years (20s into early 30s.
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What if someone is experiencing these perturbations (mood, sleep, libido, fatigue, hunger, cravings, etc) when I'm merely cutting from about 20%BF to 15% (190-195lbs as 185cm tall man, 34yo, 2yrs novice trainee, trying to cut to 165-175lbs) when once I was easily living as a 265-285lb man when I neglected my diet/exercise entirely for years (20s into early 30s.
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Dalton
I'm going to be honest, I think being shredded looks pretty bad.
I believe muscular body with a higher body fat percentage looks better. There's no doubt it's way healthier and far superior when it comes to athletic performance. I just don't understand it. Why would you want to feel like crap, perform like crap, and have crap health AND look smaller.
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I'm going to be honest, I think being shredded looks pretty bad.
I believe muscular body with a higher body fat percentage looks better. There's no doubt it's way healthier and far superior when it comes to athletic performance. I just don't understand it. Why would you want to feel like crap, perform like crap, and have crap health AND look smaller.
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seinfields
This vid is great I just wish I had the discipline to actually cut and get lean enough to know what you re talking about I basically eat at a maintenance and just work out and I m okay with how I look, but definitely have more fat than I d like. Dieting is just too challenging and takes the fun out of working out: (
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This vid is great I just wish I had the discipline to actually cut and get lean enough to know what you re talking about I basically eat at a maintenance and just work out and I m okay with how I look, but definitely have more fat than I d like. Dieting is just too challenging and takes the fun out of working out: (
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Alex
Interesting. The dual set point explanation here makes a lot of stuff make sense to me as far as observations of my body's reaction to my different ways of eating over the years. I think I'll start logging my numbers better to see if I can glean any useful information in my fight against the mighty Skinny Fat.
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Interesting. The dual set point explanation here makes a lot of stuff make sense to me as far as observations of my body's reaction to my different ways of eating over the years. I think I'll start logging my numbers better to see if I can glean any useful information in my fight against the mighty Skinny Fat.
reply
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