Questions on The Get Shredded Diet?

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

I am currently about 198lb, 9-10% BF and 180LBM. I have taken great interest on the plan. I am a bit confused on how to execute it.Here are some of the question I have.

  1. I am having trouble finding the recommended supplements. Besided all the Biotest that are rcommended, Where can I find these other supplements( Greens+,Abs+, and Multi+) and can they Be substitute?( I don’t believe in changing the recommended protocol unless I have no other choice)

2)I am currently doing the CT’s Superhero program and just finished the first 4 weeks. After every session I do about 20 min of HIIT. Should I continue this program or adjust it for the GSD?

  1. How often should I eat? I eat every 2-3 hours, 6-8 times a day. I Know the protocol states only 4 solid meals, Are the BCAA and creatine in between count as a meal?

Thank you guess I am greatful for any advice…

2

[quote]mercNASTY1190 wrote:

I am currently about 198lb, 9-10% BF and 180LBM. I have taken great interest on the plan. I am a bit confused on how to execute it.Here are some of the question I have.

  1. I am having trouble finding the recommended supplements. Besided all the Biotest that are rcommended, Where can I find these other supplements( Greens+,Abs+, and Multi+) and can they Be substitute?( I don’t believe in changing the recommended protocol unless I have no other choice)

2)I am currently doing the CT’s Superhero program and just finished the first 4 weeks. After every session I do about 20 min of HIIT. Should I continue this program or adjust it for the GSD?

  1. How often should I eat? I eat every 2-3 hours, 6-8 times a day. I Know the protocol states only 4 solid meals, Are the BCAA and creatine in between count as a meal?

Thank you guess I am greatful for any advice…[/quote]

The Get Shredded diet is not by me, it’s by John Berardi… so I’m not the person to ask about this specific diet.

However I can tell you that the Superhero program is one of the worst choice you can make while on a severe diet like Get Shredded… by far.

3

[quote]Christian Thibaudeau wrote:

[quote]mercNASTY1190 wrote:

I am currently about 198lb, 9-10% BF and 180LBM. I have taken great interest on the plan. I am a bit confused on how to execute it.Here are some of the question I have.

  1. I am having trouble finding the recommended supplements. Besided all the Biotest that are rcommended, Where can I find these other supplements( Greens+,Abs+, and Multi+) and can they Be substitute?( I don’t believe in changing the recommended protocol unless I have no other choice)

2)I am currently doing the CT’s Superhero program and just finished the first 4 weeks. After every session I do about 20 min of HIIT. Should I continue this program or adjust it for the GSD?

  1. How often should I eat? I eat every 2-3 hours, 6-8 times a day. I Know the protocol states only 4 solid meals, Are the BCAA and creatine in between count as a meal?

Thank you guess I am greatful for any advice…[/quote]

The Get Shredded diet is not by me, it’s by John Berardi… so I’m not the person to ask about this specific diet.

However I can tell you that the Superhero program is one of the worst choice you can make while on a severe diet like Get Shredded… by far.[/quote]

Soo couch you think I should first finish the superhero plan and then Start the GSD?

What program would you recommend for a severe low Cal diet?

4

[quote]mercNASTY1190 wrote:
…Soo couch…
[/quote]

what kind of couch would that be? a futon, pull out or a regular couch? maybe you could clear this up coach?

.greg.

5

[quote]mercNASTY1190 wrote:

[quote]Christian Thibaudeau wrote:

[quote]mercNASTY1190 wrote:

I am currently about 198lb, 9-10% BF and 180LBM. I have taken great interest on the plan. I am a bit confused on how to execute it.Here are some of the question I have.

  1. I am having trouble finding the recommended supplements. Besided all the Biotest that are rcommended, Where can I find these other supplements( Greens+,Abs+, and Multi+) and can they Be substitute?( I don’t believe in changing the recommended protocol unless I have no other choice)

2)I am currently doing the CT’s Superhero program and just finished the first 4 weeks. After every session I do about 20 min of HIIT. Should I continue this program or adjust it for the GSD?

  1. How often should I eat? I eat every 2-3 hours, 6-8 times a day. I Know the protocol states only 4 solid meals, Are the BCAA and creatine in between count as a meal?

Thank you guess I am greatful for any advice…[/quote]

The Get Shredded diet is not by me, it’s by John Berardi… so I’m not the person to ask about this specific diet.

However I can tell you that the Superhero program is one of the worst choice you can make while on a severe diet like Get Shredded… by far.[/quote]

Soo couch you think I should first finish the superhero plan and then Start the GSD?

What program would you recommend for a severe low Cal diet?

[/quote]

With a program like ‘‘Get Shredded’’ the best you can hope to accomplish with your training is survive.

I DO NOT like extreme caloric deficit, the chances for muscle loss (if performed for more than 2 weeks) is significant even with a very good program. And even if you can somehow maintain muscle size, you certainly will not be able to progress. To me, losing 5lbs of muscle tissue is not worth ‘‘saving’’ 2-3 weeks of dieting by using an extreme approach.

With such a caloric deficit the training volume can’t be high. The more you do, the more you risk losing muscle mass. Why? Because by training more you use more energy. And if the diet doesn’t provide you with enough energy you risk catabolizing muscle tissue.

If I were to use such an extreme caloric deficit (which I would almost never recommend, but let’s play the game) I would use a minimalist training approach. Something very similar to Jim Wendler’s 5-3-1 with very little assistance work. One deadlift day with one assistance exercise, one bench day with one assistance exercise, one squat day with one assistance exercise and one overhead press day with one assistance exercise.

But I know that you will not listen… changing your body is an emotional issue and those who are attracted to extreme approaches will often refuse to cut back on their training for fear of losing muscle. While in reality, NOT cutting back when on such a deficit is what will cause the muscle loss.

6

[quote]gregron wrote:

[quote]mercNASTY1190 wrote:
…Soo couch…
[/quote]

what kind of couch would that be? a futon, pull out or a regular couch? maybe you could clear this up coach?

.greg.[/quote]

I’m partial to a sectional… that’s what I have in my living room.

7

Do you believe that using the Anaconda Protocol would help people retain muscle mass while in an extreme caloric deficit?

8

[quote]Christian Thibaudeau wrote:

[quote]gregron wrote:

[quote]mercNASTY1190 wrote:
…Soo couch…
[/quote]

what kind of couch would that be? a futon, pull out or a regular couch? maybe you could clear this up coach?

.greg.[/quote]

I’m partial to a sectional… that’s what I have in my living room.[/quote]

LMAO Damn sorry about that coach. That last message was sent by Iphone. It must have be the auto wording lol.

9

coach,
I would tend to agree with the muscle loss.

but I did the GSD for 8 weeks, and tested via the Bod Pod.

I lost 17 lbs of fat and gained 1 lb of lean mass after the 8 weeks.

Granted, my stats are no where near close to your so, perhaps the muscle loss could be a bigger factor.

I love the results of the diet, I’m attempting it for another 8 weeks after a 4 week break, but finding myself “cheating” more than laid out this time. Results are slower, but still losing some body fat. I’m having the Bod Pod redone in April, so I’ll report back on it then.

10

[quote]Davinci.v2 wrote:
Do you believe that using the Anaconda Protocol would help people retain muscle mass while in an extreme caloric deficit?[/quote]

Yes no doubt, at least on the short term. I had 3 guy use it while preparing for a bodybuilding contest and they actually gained strength during their prep.

Kevin actually spent the last 10 days of his prep (the period in which we shot the videos actually) living on a liquid diet of MAG-10 and the protocol (minus the bars) so that he could make weight. During that time he had to train twice a day to film all the workouts in time.

11

[quote]jehovasfitness wrote:
coach,
I would tend to agree with the muscle loss.

but I did the GSD for 8 weeks, and tested via the Bod Pod.

I lost 17 lbs of fat and gained 1 lb of lean mass after the 8 weeks.

Granted, my stats are no where near close to your so, perhaps the muscle loss could be a bigger factor.

I love the results of the diet, I’m attempting it for another 8 weeks after a 4 week break, but finding myself “cheating” more than laid out this time. Results are slower, but still losing some body fat. I’m having the Bod Pod redone in April, so I’ll report back on it then.[/quote]

It also depends on what your diet was like prior to using the GSD. For example, if someone is ingesting a lot of calories, but mostly from fat and carbs with little protein (like Tate was before starting his diet) then a diet that is very restrictive BUT that provides a lot more protein that the body is used to might lead to some muscle growth while losing fat.

12

Thibs,

Whats the calorie range you recommend for endos who want steady bf losses? bodyweight X 11-12?

13

[quote]mercNASTY1190 wrote:
Where can I find these other supplements( Greens+,Abs+, and Multi+)?[/quote]

I found online sources for all three of these in less than 15 seconds total using Google. Do you not know how to use Google, or do you just like wasting Coach’s time?

(All three products can be purchased direct from the manufacturer, Genuine Health, as well as from other retailers who can be found via a Google search for greens+ abs+ multi+)

14

[quote]jwillow wrote:

[quote]mercNASTY1190 wrote:
Where can I find these other supplements( Greens+,Abs+, and Multi+)?[/quote]

I found online sources for all three of these in less than 15 seconds total using Google. Do you not know how to use Google, or do you just like wasting Coach’s time?

(All three products can be purchased direct from the manufacturer, Genuine Health, as well as from other retailers who can be found via a Google search for greens+ abs+ multi+)

[/quote]

This was posted about 3 weeks ago. I bet your one of those pansies who only try to act hard online huh.

15

[quote]mercNASTY1190 wrote:

[quote]jwillow wrote:

[quote]mercNASTY1190 wrote:
Where can I find these other supplements( Greens+,Abs+, and Multi+)?[/quote]

I found online sources for all three of these in less than 15 seconds total using Google. Do you not know how to use Google, or do you just like wasting Coach’s time?

(All three products can be purchased direct from the manufacturer, Genuine Health, as well as from other retailers who can be found via a Google search for greens+ abs+ multi+)

[/quote]

This was posted about 3 weeks ago. I bet your one of those pansies who only try to act hard online huh. [/quote]

While you may be right, so is he.

16

[quote]jehovasfitness wrote:

[quote]mercNASTY1190 wrote:

[quote]jwillow wrote:

[quote]mercNASTY1190 wrote:
Where can I find these other supplements( Greens+,Abs+, and Multi+)?[/quote]

I found online sources for all three of these in less than 15 seconds total using Google. Do you not know how to use Google, or do you just like wasting Coach’s time?

(All three products can be purchased direct from the manufacturer, Genuine Health, as well as from other retailers who can be found via a Google search for greens+ abs+ multi+)

[/quote]

This was posted about 3 weeks ago. I bet your one of those pansies who only try to act hard online huh. [/quote]

While you may be right, so is he.[/quote]

True… But he is going out of his way to be a dickhead lol! I was just more interested in the second part of the question( can i subtitute the + supplements)

17

Since you’ve admitted you could have looked it up, I’ll admit that I was being somewhat of a dickhead.

(Thanks, jehovasfitness, for the intervention.)

As for the substitutions: obviously I’m not Dr Berardi but I’ll give you my opinion. Berardi is Canadian and likes to promote Canadian supplements. Nothing wrong with that. But any good multivitamin, such as Centrum or Twinlab’s Daily One, could be used in place of multi+.

The role of abs+ in the GSD is to promote lipolysis during the periods that you cycle off HOT-ROX. abs+ contains 340mg of green tea extract and 1.7g of CLA, so a reasonable substitution would be 1 capsule of Jarrow Green Tea and 2 softgels of Jarrow CLA in place of each 3 softgel serving of abs+. (I picked Jarrow because they are reputable, reasonably priced and widely available, and I use them myself.)

Or just order greens+, abs+ and multi+ from Genuine Health as I suggested in my earlier post. I had included a link but it was moderated out. You can find their website easily enough using Google, and they ship to the US.

If you’d rather get an opinion from Dr Berardi’s team than from me, sign up for Precision Nutrition and ask all the questions you want on the forums. I’m a member, and it’s a good resource.

As Thib would say, don’t overthink this. The supplements are less important than getting the macronutrients right.

18

[quote]Christian Thibaudeau wrote:

With a program like ‘‘Get Shredded’’ the best you can hope to accomplish with your training is survive.

I DO NOT like extreme caloric deficit, the chances for muscle loss (if performed for more than 2 weeks) is significant even with a very good program. And even if you can somehow maintain muscle size, you certainly will not be able to progress. To me, losing 5lbs of muscle tissue is not worth ‘‘saving’’ 2-3 weeks of dieting by using an extreme approach.

With such a caloric deficit the training volume can’t be high. The more you do, the more you risk losing muscle mass. Why? Because by training more you use more energy. And if the diet doesn’t provide you with enough energy you risk catabolizing muscle tissue.

If I were to use such an extreme caloric deficit (which I would almost never recommend, but let’s play the game) I would use a minimalist training approach. Something very similar to Jim Wendler’s 5-3-1 with very little assistance work. One deadlift day with one assistance exercise, one bench day with one assistance exercise, one squat day with one assistance exercise and one overhead press day with one assistance exercise.

But I know that you will not listen… changing your body is an emotional issue and those who are attracted to extreme approaches will often refuse to cut back on their training for fear of losing muscle. While in reality, NOT cutting back when on such a deficit is what will cause the muscle loss.[/quote]

I did that exact combination of Jim Wendler’s 5-3-1 and JB’s Get Shredded Diet six months ago. After accounting for water weight I lost 19 lbs over 8 weeks. At the start I had three accessory lifts a day with the four day split, but at the end I was only doing the main lifts with no assistance work. By the last two weeks of it I began to understand what it meant to feel flat, and what changes a re-feed could bring. My main lifts kept improving the whole time, and I always looked forward to deadlift day. It wasn’t fun but for the speed of fat loss it was by far the least painful dieting setup I ever tried.

Coach is right about the emotional side of all this. I only did it because I was impatient. The setup works, but not for very long. I feel that if I had not chosen a program that allowed me to do only what I felt needed to be done that day the end result would have been very different.

19

[quote]jwillow wrote:
Since you’ve admitted you could have looked it up, I’ll admit that I was being somewhat of a dickhead.

(Thanks, jehovasfitness, for the intervention.)

As for the substitutions: obviously I’m not Dr Berardi but I’ll give you my opinion. Berardi is Canadian and likes to promote Canadian supplements. Nothing wrong with that. But any good multivitamin, such as Centrum or Twinlab’s Daily One, could be used in place of multi+.

[/quote]

Wrong.

Berardi is an American, living in Canada.

He passes himself off as Canadian to pull our fine northern tail, to which he has a glowing success rate.

People are onto him though. The other day at a seminar someone asked him if uses a right-handed or left-handed hockey stick, to which he replied something about not being sure before trying to change the subject to nutrient timing.

I swear, half the room got up and left. One really hot chick even hit him from behind into the boards. They gave her a game misconduct for that one.