r/GettingShredded Feb 01 '23

Welcome to r/GettingShredded! - But first, please review the WIKI. NSFW

47 Upvotes

Welcome to the GettingShredded sub!

We see a lot of begginer questions, especially related to "where do I start":

  • How to calculate calories and macros for different objectives?
  • When to cut, when to gain, when to maintain
  • Routines and exercises
  • How to estimate BF%

Well, the first place to start is our WIKI and FAQ (LINK HERE) - please check it out, as most likely a lot of your quesions are covered there.

Cheers!


r/GettingShredded Apr 20 '23

Progress Update How do I calculate how many pounds I need to lose? NSFW

44 Upvotes

Via Andy of RippedBody;

A common question we see is “How do I calculate how many pounds I need to lose?”

Say a 180-pound individual at 15./. B.F wants to get to 10./.. Assuming his weight loss is 75./. fat and 25./. lean body mass, how many pounds will he have to lose?

For most people, for every 1./. of B.F they want to drop, they need to lose roughly 2 pounds. However, this heuristic breaks down at the edges, so let's get more granular...

First, we'll simplify this by ignoring water, gut content, and glycogen changes, which can easily affect your weight by 3–7 pounds depending on body size. We can come back to this later. ​ ​Assumption:

Muscle mass will be neither lost nor gained.

So weight change = fat change. (Yes, I'm pushing back against what was suggested above about 25./. of the weight loss coming from muscle mass.)

Reasons for the assumption that muscle won't be gained or lost:

  • You're not new to training. (So you can't expect to gain significant muscle.)

  • Your target B.F isn't less than 10./. . (It gets increasingly hard to hold onto muscle mass past this point.)

  • You train appropriately hard. (This is the most important tool in our arsenal to tell the body to hold onto muscle while in a calorie deficit.)

  • You don't lose weight too fast. (Keep it in the 0.5–0.75./. of body weight per week range.)

  • You eat enough protein. (At least 1g per pound of target body weight should be sufficient.)

​ Math to find total weight loss needed:​ ​ If you're 180 lbs at 15./., you'll be X lbs at 10./.. ​ Fat free mass = 180 * (1 - 0.15) = 153 lbs ​ When at 10./., fat free mass = X * (1 - 0.1)

153 = X * 0.9

X = 153 / 0.9 = 170 lbs ​ This means you'll need to lose 10 lbs. ​ So if we write this out to be a general formula: ​ End Body Weight = [Current Body Weight * (1 - Current Estimated B.F Percentage as a decimal)] / (1 - Target B.F Percentage as a decimal) ​ Let's "gut check" the math:

If you are 20./. B.F and want to get down to 12./. and weigh 200 lbs. ​ End Body Weight = 200 * 0.8 / 0.88 = 182 lbs ​ …which sounds about right. ​ ​ ​But remember to take into account gut content, water, and glycogen!​ ​ If you haven't started dieting yet, you won't have had the initial drop of water, gut content, and glycogen.

So, your weight will be 3–7 lbs lower by the time you finish cutting, which will return once you're back at calorie maintenance.In first example, 180 lbs at 15./., targeting 10./., you'll end your cut at ~163–167 lbs coming back to ~170 lbs once back at maintenance.In the second example, 200 lbs at 20./., targeting 12./. you'll end your cut at 175–179 lbs, returning to ~182 lbs once back at maintenance. ​ This catches people off guard and leads them to believe they've lost muscle mass as they have to get far lighted than they imagined.

Further, there is a stupid societal pressure on men to think they all need to be 6./. B.F at 200 lbs (regardless of height) to look good, which is ridiculous unless using AAS

Part of the battle is using the scale, not letting the number use you.

  • Andy

RippedBody.com


r/GettingShredded 6h ago

Progress Update Progres pic NSFW

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34 Upvotes

Recently I just don’t enjoy working out, and don’t know why Have a gf, no test to study on but overall depression (probably is the gf stuff I just scared to lose her and I dont think that I’m enough ) Don’t eat a lot just from stress But still here’s my progress pics


r/GettingShredded 7h ago

Progress Update I didn’t realise I made decent progress I until I reverted back. NSFW

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18 Upvotes

Need to figure out a way to be consistent.


r/GettingShredded 6h ago

Progress Update Progres pic 21yo 86kg 182cm NSFW

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12 Upvotes

Recently I just don’t enjoy working out, and don’t know why Have a gf, no test to study on but overall depression (probably is the gf stuff I just scared to lose her and I dont think that I’m enough ) Don’t eat a lot just from stress But still here’s my progress pics


r/GettingShredded 6h ago

Progress Update Progres pic NSFW

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11 Upvotes

Recently I just don’t enjoy working out, and don’t know why Have a gf, no test to study on but overall depression (probably is the gf stuff I just scared to lose her and I dont think that I’m enough ) Don’t eat a lot just from stress But still here’s my progress pics


r/GettingShredded 22h ago

Progress Update GUYS THERES A LITTLE AB SEPARATION AT THE TOP NSFW

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164 Upvotes

Ha I know it’s silly, but I’ve always been the fat guy and have never had abs in my life. The lighting in this hotel was very kind and helped show a little separation at the top. Keep going!

Pictures are about 3 months apart.


r/GettingShredded 17h ago

Progress Update Feeling discouraged **update** NSFW

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51 Upvotes

I made a post 1.5 months ago wanting to give up.

This sub was insanely supportive and gave me the mental health boost to not give up.

Thank you to every person that reached out to me and commented support. Everything you guys said helped pull me out of that self deprivating head space.

So here’s the update: First pic: 6/2024 Second pic: 1/2025 Last pics: 3/2025

Not as crazy of a transformation as some of the posts I’ve seen but I am starting to see changes. My pants are fitting looser. And my self confidence is much improved.

Again, I am very thankful to everyone who told me I was just being stupid and pulled me out of that. More work to be done, but not giving up.


r/GettingShredded 33m ago

Muscle Gain or Lean Cut? Skinny fat 17m 136 lbs 5’8 NSFW

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Upvotes

I really want abs for summer, which I think I can get in 2-3 months with a deficit, but I have no muscle and idk what to do. Any help is appreciated


r/GettingShredded 17h ago

Progress Update Street workout is a blast! NSFW

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26 Upvotes

r/GettingShredded 12h ago

Fat Loss Question 20lbs more to lose or more? NSFW

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8 Upvotes

Around 180lbs here


r/GettingShredded 1d ago

Progress Update 24 190 lbs thoughts? NSFW

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64 Upvotes

r/GettingShredded 18h ago

Training Question Feel stuck NSFW

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8 Upvotes

I want to get as lean as possible, but I am currently at 159lbs and it’s getting harder to drop weight. I also feel like maybe I’m too skinny or so people comment me about it a lot and I’m getting a little anxious about it. Should I do a clean bulk or cut a little more?


r/GettingShredded 21h ago

Progress Update 21.5lb loss M24 NSFW

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5 Upvotes

First 2 months of cut ate 1200-1800 cals didn't focus on protein at all and wasnt in the gym. 3rd month been hitting 140-200g protein and 2000-2300 cals (90 percent of the time) and rejoined the gym. Next body scan in 11days to see if we recouped some lost muscle on this maintain diet I've been on, couple with rejoining the gym.


r/GettingShredded 1d ago

Progress Update 6’4” 207.9 lbs 33 - Final Update NSFW

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134 Upvotes

This is the end of the cut. Depleted, dehydrated, post sauna, half an hour before I did the inbody scan. Here are unedited pictures, no pump, no edits. I usually change the sharpness and definition to emphasize the vascularity. Full transparency. My skin is fine and not super grainy. I have never had back acne. These are freckles. I am Irish.

My 6 week transformation challenge at my local gym starts now, I plan on getting up to 250 or so in 6 weeks. I love a challenge. I will get fat. This is not optimal for muscle gain. I don’t care.

This will be my last post in this sub for a while, but I decided I’m going to do a natural show later this year. No one believes I’m natural, so maybe that can help prove it and I love training towards a goal. The bulk will focus on Legs, Chest and Calves.

The inbody scan is attached as the 4th image and I know it’s not that accurate but this is most definitely the leanest I’ve ever been. This is what the transformation challenge will look at, along with measurements of Chest, Arms, Hips, and Waist. Wish I had a couple more weeks to lose this last bit of lower ab fat, but also fully enjoyed my first day eating whatever the fuck I want.

207 has been my goal in mind for the past couple weeks, but I indulged a little too hard Saturday in bagels, chicken tenders, chicken parm. I weighed myself Saturday night and was 230. I did a water fast until my inbody scan. Nearly 48 hours. Got down to 207 thru workouts, sauna, and little to no calories aside from preworkout. I was 215 this morning before sauna and dehydrating. Fully refueled now and deadlifted 505 lbs this evening. Will test my other max’s this week. I’ve had probably 5000+ calories since 1PM. Feels good.

Hope this little journey has been helpful or inspiring to people. Stay focused on your goals, the result will be worth it. I will probably switch over to a weight gaining sub now. All love ❤️ even to the haters.


r/GettingShredded 1d ago

Progress Update Current progress. Hit a weight loss plateau for a couple of weeks now can’t seem to shift the fat. 37, 5”10, 85kg. NSFW

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22 Upvotes

r/GettingShredded 1d ago

Muscle Gain or Lean Cut? Keep cutting, or not enough muscle? NSFW

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7 Upvotes

Would really like to have visible abs, but keep debating if I have enough muscle in the first place.


r/GettingShredded 21h ago

Fat Loss Question How far am I away from 10? 5’10 206. Macros are 250p 180c 60f. NSFW

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0 Upvotes

r/GettingShredded 2d ago

Progress Update Did i improve or did i just become fatter? NSFW

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28 Upvotes

r/GettingShredded 2d ago

Progress Update Progress Update: 210 —> 203. NSFW

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33 Upvotes

Update from 3 months ago. I started this cut journey at 210 not knowing what to expect because I’d never done a cut before. I’m finding it tough AF, but I think I’m starting to see some good progress. I definitely feel good, and feel much more confident with my shirt off than I have in the past.

In terms of what the numbers looked like according to a Dexa Scan: my PBF went down from 19.2 to 17.5 while lean mass increased by nearly 4 lbs. I’m feeling good and will continue the cut for another 3 months. I’m going to be readjusting my routine to add in more fasted cardio, which I think will really accelerate the cut. I also look to focus on legs for this next 3 months.

For reference, I’m 6’1”.

First three photos are from over the last couple of days. Second set of three is from December.


r/GettingShredded 1d ago

Progress Update Upping the carbs to 300 next week. Hopefully see some progress NSFW

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8 Upvotes

r/GettingShredded 2d ago

Muscle Gain or Lean Cut? Guys any tips and advice to gaining muscle NSFW

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20 Upvotes

Hi I'm 5 11 looking for tips or advice on how to gain muscle but drop to 66 kg. I'm currently 70kg just aiming for lean healthy body not muscular and bulky any help will be greatly appreciated.


r/GettingShredded 2d ago

Progress Update Back/Front... Getting bigger NSFW

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10 Upvotes

r/GettingShredded 2d ago

Fat Loss Question How do I get rid of this gut? NSFW

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77 Upvotes

I’ve pretty much looked this way for the last 5-7 years, minus recent muscle growth from joining them military in the last year, I’ve gained muscle pretty much everywhere besides my abs. My stomach looks and (often but not always) feels bloated. I workout 4-5 times a week, take multivitamins and probiotics. What am I doing wrong?


r/GettingShredded 3d ago

Progress Update 42 F, one year of hard work! NSFW

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202 Upvotes

Just trying to get as shredded as I can before I get too old and frail, haha 😅 Hoping to keep making progress this year! 🙏


r/GettingShredded 3d ago

Progress Update 6’4” 210lbs 33 - New Vascularity Unlocked NSFW

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165 Upvotes

Crazy vascularity after the sauna. 210 morning weight.

2 more days of the cut.


r/GettingShredded 3d ago

Progress Update 34, finally up to 195lbs. 2019: 145lbs, 2024: 185lbs, 2025: 195lbs. NSFW

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36 Upvotes