10 Month Transformation Plan to Get Shredded - 10% Body Fat - Part 3/3

Video · published 2025-03-01

• Start with intermittent fasting (two meals per day, then one meal per day) followed by a keto diet; this first phase can take you from 30% body fat to around 15–20% in three to four months, and exercise is helpful but not required — you can get to or near 10% body fat without it.
• To supercharge fat loss after keto, switch to a carnivore diet — the same as keto minus nuts, vegetables, and fruits (yogurt instead of milk, eggs are fine) — and expect to lose roughly another 2% body fat or more in the first month, reaching about 12%.
• When transitioning from keto to carnivore, deliberately increase dietary fat: the body needs fat to build hormones, and the extra fat makes the change tolerable so you don't stay hungry and give up.
• Ideally avoid alcohol entirely while losing weight; if you must drink, choose low-calorie drinks in moderation (once or twice per month) and drink plenty of water between drinks.
• For the final push to sub-10% body fat, temporarily cut back fat and then restrict calories, even protein — acknowledged as unhealthy long-term but fine for one or two months, done to reach the goal fast and preserve motivation.
• Set a target weight that seems unachievable at first (for example 140–150 pounds depending on height); achieving it builds enormous confidence.
• After hitting the goal weight, reverse gradually: increase calories, protein, fat, and physical activity (starting with about 10 minutes per day at home, then dumbbells), stay carnivore before easing back to keto with nuts, berries, and vegetables — while keeping one meal per day and near-zero carbs, because fat cells "remember" being full and sudden, unmonitored reintroduction of foods causes full weight regain.
• The whole plan takes about 12 months to reach the best shape of your life, even after age 40, and keto/carnivore dieting has the added advantage of leaving little loose skin.