Aside from the recent article I wrote on how to count calories and macros…

I highly recommend intermittent fasting. Autophagy occurs after around 12 hours of fasting. Your body detoxifies, your cells regenerate creating huge amounts of HGH, and increases your T levels at the same time. I actually work out after 20 hours of NO FOOD! It works…

This is also called the fountain of youth. I know you are thinking, “What? Fasting?”. Yes, I am serious. Terry Crews explains intermittent fasting. This “giant of a man” has been doing this for over 5 years now.

YOU WILL GET HERE EVENTUALLY!! (IF YOU WANT TOO)

Find a feeding window that works well for your life. You need 12 hours of your day dedicated to eating at the same time every day. If you eat 5 meals, squeeze them in from 7am-7pm or 9am-9pm, it doesn’t matter as long as you stick with it. Don’t forget to lift heavy!!

After 5 days, you will push back your first meal and adjust everything else accordingly to 4 meals a day in 9-hour window. If you started eating at 7 am last week, start your first meal at 10 am and stop at 7 pm.

5 days later, do the same thing. Push your feeding window back to 1 pm ending at 7 pm (6-hour feeding window). You should be down to 3 meals at this point and keep a similar calorie and macro content.

5 days later, the feeding window now needs to be shrunken and moved back all together. The first meal should be at 4 pm (4-hour feeding window). As my first meal, I would be ingesting a protein shake to kill the hunger pains and give me the strength to lift heavy. Then, go home and blast through 1800-2000 calories after the gym. Keep this up until you feel ready to push your feeding window to after the gym. That’s right, no food until AFTER the gym.

If you lift fully fasted after 18-20 hours of no food, your HGH levels are in the 7000% range. What this does for your T levels, is miraculous. Not to mention, the amount of weight you can lift while fully fasted is mind-blowing. Fasting is truly the fountain of youth.

Today, I don’t eat until the day is done, around 11 pm. I drink coffee until noon, half a gallon of water from noon to 6 pm and more coffee or espresso right before the gym. I lift heavy after work from 7 pm until 9 pm, drinking water after every set. Then, I make my way home and GRUB!

Public Service Announcement: I go to bed after eating about 2500-3000 calories a night. Just sayin’…

You do not have to fast to get results. You can easily get down to 12% body fat and look great this summer just by focusing on good nutrition and heavy lifting in a 12-hour feeding window. Fasting simply blows open the door to get to the 6% body fat range where you turn some serious heads. Plus, not worrying about food all day is a blessing.

Whatever you do, do it for you. Find a place you want to be at fitness wise and tattoo it in your mind. Use fitness profiles on Instagram to motivate you daily. Every time you drop a deuce or are bored in class or at work, look at shredded people on IG.

Keep your goals in mind. GET SHREDDED!