11 Steps This Nutrition PhD Would Take to Get Lean ASAP, "It's Simple But Not Easy"
Ever wondered what a fitness expert would do if they had to get lean as quickly as possible? While most of us scramble through conflicting advice and fad diets, having a proven game plan can make all the difference.
Adam McDonald, a performance coach, a nutrition PhD candidate, and a natural bodybuilding competitor, breaks down exactly what he would do if he needed to get shredded fast. With his master's in nutrition and years of coaching experience, Adam combines scientific research with real-world results. Here's his step-by-step strategy to shed fat while maintaining muscle – and how you can apply these principles to your own transformation.
Know Your Numbers First
"99% of people underestimate how much fat they need to lose," Adam warns in his post. Before starting any diet, he emphasizes calculating your exact starting point and goal. "Get it out of your head that you want to be X weight at a certain body fat percentage," he advises. "You don't get to choose how much weight you have to lose to reach a certain body fat percentage."
Set Your Weekly Target
For sustainable results, Adam suggests "aiming for around 1% body weight loss per week, but anything between 1.5 and 0.75% is going to be an acceptable range." This approach helps preserve muscle while ensuring steady progress. "Anything faster than this and I'll probably lose muscle, and anything lower than that, I'll just lose motivation."
Calculate Your Daily Calories
"Calories are the most important thing. It's not the only important thing, but it's the most important thing," Adam emphasizes. His simple formula: multiply your body weight in pounds by 10. "You can lose fat without tracking calories," he notes, "but if you want to be efficient and effective, tracking is your best option."
Dial In Your Macros
"I give myself one gram of protein for every pound of body weight," Adam explains. The remaining calories are split between carbs and fats. For tracking, he recommends specialized apps: "I'd use MacroFactor or MyFitnessPal. They're both decent, but MacroFactor has a better database."
Plan Your Meal Timing
"When it comes to dieting, the North Star is optimizing for hunger," Adam explains. His strategic approach includes delaying breakfast until 10 AM because "I tend to get hungrier in the evening when I'm not working." This controlled fasting helps manage daily hunger levels while maintaining the calorie deficit.
RELATED: She Lost 20 Pounds When She Stopped Intermittent Fasting and Did This Instead
Choose the Right Foods
Food selection is crucial for managing hunger. "Potatoes are great," Adam shares. "They're one of, if not the highest food on the satiety index table, basically meaning that per calorie, they're the best for hunger." He also emphasizes the importance of protein sources like turkey burgers that "don't get disgusting" when meal prepping.
Structure Your Training
"What builds muscle also maintains muscle," Adam emphasizes. His approach is surprisingly straightforward: "I rarely train with weights more than four days per week, and actually at the moment I'm just training three days per week." The key is consistency with:
- 10-14 sets per body part weekly.
- 2-3 exercises per body part.
- Rep ranges between 5-20.
Master Your Daily Movement
"Steps work well as you can get them in multiple times throughout the day and you don't have to shower," Adam explains. His target is 12,000 daily steps with a crucial rule: "I'd always want to have about half of my step goal for the day done before lunch because if I didn't, it just got difficult to hit them."
Track Progress Properly
Success requires consistent monitoring. "I track my body weight every single morning after I went to the bathroom and before drinking everything," Adam shares. Weekly averages are crucial because "there's going to be days where weight is just up for a number of reasons, so getting that average gives you much better data."
RELATED: 6 Unexpected Signs Someone Is Actually Burning Fat, According to a Coach
Handle Social Situations
"As far as eating out goes, I would really limit it or completely avoid it," Adam advises. However, he maintains flexibility: "If things were moving along nicely and I was making good progress, I'd allow myself to maybe have a meal out now and then, but I'd be really sensible about it."
Prepare for the Final Push
Adam is refreshingly honest about the challenging final stages: "By the end, calories are going to be pretty low, and steps are going to be high. Calories are going to be 1,600 and steps are going to be 15,000. That sounds awful and in my experience, it kind of is, but I know that's necessary."
"Fat loss is simple. It's not complicated, although many people think it is," Adam concludes. "If you have 20, 30, 40 pounds to lose, if you follow this religiously, you'll literally have everything you need to get lean."
While the approach is straightforward, the execution requires dedication. As Adam emphasizes, "Fat loss is simple, but it's not easy." By following these 11 steps and staying consistent with the process, you can achieve your lean body goals efficiently and sustainably. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
