How To Get Truly Shredded | 15% to 7% Body Fat | Steps

IM STARTING TODAY Y’ALL WISH ME LUCK!

I’m 35 male 5’7 209lbs 3/24/26 Hispanic

I’ll report back on 4/24/26

The secret is intermittent fasting 20:4. During the 4 hour of fast eating whole foods with lots of protein. Weight training 3 times per week with walking 10000 steps per day.

I think the sweet spot is 8-12%. Under 8% is way harder, once you get that paper thin skin which happens under 8, it gets unhealthy. It really just depends if you have great genetics or elite genetics, I can comfortably stay at 9%

No bodybuilder feels good come show time including myself

I promised a sexy dance to my girlfriend for her college graduation day. That’s my reason by the way

10:50 none wiser words have ever been said

The only thing more shredded than him was my wheat breakfast cereal! You look amazing and motivated me! Thank you!

As a farmer I work hard and got shredded muscle and very low fat.

When I was 110 klos I decided to get lean.
I realised that my food i was eating was stopping me.For a crazy person I am I went to the extreme. And for me at 54 I did go through fatigue vertigo dizziness. But the got to 74 klos ripped in 1 yr but the mat i did it was extreme!! I had muscle mass but was smooth but after got abs veins and was awesome but felt unhealthy from 24% body fat to 8% organ fat was 3%.1st thing i did......I learnt what the pancreas did in the body insulin to me was the killer.....
1....I slowed down my food intake...only ate at 3 to 4 pm....
2 .....OMAD 1 meal a day....
3....All protien only....but alot 1800kal a day.
4..sea salt incase fatigue dizziness
5...lots of water.
6...exercise b4 my meals only 1 hr.
7..up at 5am walk 50 min in a quiet environment with lunges twists small 30 sec sprints then rest
8 ...work 8 hrs then gym after eat .
9 apple cider vinegar mineral water
10..after eating walk 20 to 40 minutes to help with insulin spikes.
Plus meat oils fats mtc was to help with promoting ketones.and lots more
Moderation....I watched the move 300 and did lots of sit ups and used an inverter to hang upside down and did ab workouts 10min Helps you be more alert more energy never felt better🎉😅

I have to admit u are the smartest person on social media..it was genius to act like all your topics was DM to u because what that does is take the repetitive content responsibility off of u ...so u can say hey I'm just answering questions 😂 fucking genius..great content I have been a fan since the old intro music days lol

Where’s the 18% to 15% guide I need that one

Incredible video, this validated what I've learned over the years and appreciate you sharing your knowledge and experience!

I want to get my health back or at least close to it!!!

Would love to hear how to get from 20% to 15%

What possible reason do you need to burn calories through walking as opposed to eating less? I've never thought cardio made any sense... Just create a calorie deficit and resistance training to stimulate mps and retain muscles. Apart from that i really cant understand the rationale behind cardio for getting ripped. I will grant you I've never been ripped like this guy, but i dont think that was because my lack of cardio just improper diet, im working on getting ripped once again and i have no plans to do cardio, we'll see how it goes.

How much fat in grams for a 205 lbs man?

As long as you hit your protein goal, and you’re working out 4-5 times a week, will a 40% calorie deficit help you lose body fat as fast as possible?

Curious: How long do you remain at your body building competition winner state/looks before going back to normal self body?

it goes Negrita Jayde wrote a book in the early 90's , lovely woman may she rest in peace. She said most bodybuilders are Full House, next is Lean, then Defined, Cut, Ripped, Sliced.......Shredded is a temporary state, Sliced is the lowest body fat, Shredded is Sliced with a level of dryness that requires a loop diuretic. Andreas Munzer could consistently nail shredded. RIP. You look really good, very good video. I subscribed.

marketing photos

1200 to 1500 seems extremely low to not have abs

My reason is getting married in less than 2 months. I’m teetering between 15% and 14.5% body fat. I look great at 14.5 and I want to be able to sustain 14 and build from there.

Probably 12-15 % is good enough.

Your challenge reminded me of Muscle Media 2000 back in the day when they gave away the Corvette.

I'm not going under 10% too much work to maintain.
Currently at 12% - 15% bf and I feel great, high energy, not worrying about food, still lean and muscular with a six pack.

I have been training for 15 years and this information is legit. Kudos 👏

We all trying to get to 15% first

Imma keep it real most of us were fat or are fat bc we don’t move enough don’t blame your metabolism walk more run more your life will get better drastically

I’ve been telling everyone cardio is a key factor to being shredded even walking miles works I know bc I’ve done it

15% body fat = already shredded for me 😅

I mostly like to just lift and eat a ton, i only like bulking. However, i eventually look too fat. I definitely take tiny breaks when getting leaner. LIke, when my body suddenly feels like its STARVING, I eat more that day till it doesnt feel like its starving. Its a stairstep approach. Its easy to overdo the diet a bit, which can all sudden make you feel super hungry. It takes a couple extra meals and im good again. Also, i can get shredded with no gym and sitting around because im not that hungry. Or try no gym with a bike outside. A bike is the only way to enjoy 2 hours of cardio for me. I got shredded on accident. People were genuinly concerned that I wasnt eating enough or doing drugs, however it was easy to convince them im not on meth becuase my face looked healthy. Just a bike. lol

Unfortunately im a infantryman and sleep and stress is a common trade

As young weight athlete and endomorph I have hard time losing fat. I also wish to become shreded.

At first losing weight was super easy in the beggining (which I started at 164 kg and ended up at 130 kg) and now I am stuck. I think my body fat is between 25% and 30%. I do cardio for 50 min, but I also want to save time for studying. I eat organic and natural food (I also eat animal fat mostly in the morning).
My goal is to build strength, speed, endurance and lose fat. I realized that you can't reach all goals at the same time.

Is there anything I can do or try to focus on those goals and become shreded?

thanks Paul for the video great reassuring info thanks again pal merry Christmas Russ

Your calorie calculator is the best i've ever seen so far.

If you think walking is going to make u look like him you got a lot to learn about getting in shape or loking the part.

It is simple, it only takes time and consistency.

There's absolutely no way the individual asking the question is 10-12% if they can't "see their abs in any lighting, not just good lighting". I'd bet any money that if you put this person through a dexa scan they're 17-19%. People always overestimate how lean they are. I don't care who you are, at 15% you have visible abs.

Likewise Dan…
It’s very encouraging to hear similar results and similar habits that are successful.
I agree that I don’t feel as though I’m effort’ing a diet. I’m simply enjoying a journey.
Funny addition to my story….
I didn’t even know when I was at 5% BF. I simply had a physical for insurance benefits via my employer and that is when I discovered I could even achieve this.
Good luck my friend.
Wish you happiness and continued health.

Yep, Paul , my reason was to go on stage as well, my body fat was 3.8% when I went on stage , and you are spot on , was really hungry all the time , was actually weak as a kitten when I was on stage , bodybuilding is an extreme sport , especially like yourself Paul I was natural , you were eating when you weren’t hungry , and couldn’t eat when you were , it’s a total mind game when body fat is at that level , like you I was among other bodybuilders who all helped to support each other , a few times had to be “ talked off the ledge 😂” and also had to talk others off the ledge too , but glad I did it , competed for about 8 years , and it did get easier the more often I did it , thanks Paul

Great video. Thanks for sharing.

Hi could I do cycling on an indoor bike instead of walking as I am carrying a calf injury?

🕺🏿🍾🍾🕺🏻

I now maintain 7% body fat with ease. Was a several year struggle but got there in the end. 
Agree with everything you're saying! Honestly though, Maintance of a shredded physique in my opinion is far easier than dieting down to get shredded. Way more hiccups when dieting. Everyone should have a strategy to keep weight off!
1550 is my baseline calories, everyday I walk 7-10k steps, weights 5x a week and do a 10 minute warmup / cooldown on the elliptical. Ends up making my caloric intake 2200 per day which in my opinion is a good range for food freedom, nutrient macro/micro's, whilst not eating so much you have to do too much activity to balance the net calories and effect everyday life. I'm 6'1 and 78kg btw :)

Do you have to count calories?? What happens if I intermittent fasting and eat those foods?

Hi Paul, love your work. I’m currently hitting 20k+ steps a day (my only cardio) with incline walking, I’m 58kg, and on currently 3000 Cals, and this is my maintenance, how would you advise to gain (I’m not currently lifting atm but my job is physical) but I do want to get to around 70kg. I do track cals and macros and weigh daily. Would you increase cals by 100 week by week? Or do it monthly?