Body Composition: Getting Lean For Your Body Type

After adding new mountains of muscle mass, it’s time to shave off the excess fat to reveal the creature you’ve created below!

Most people have an idea how to put on mass – because they just eat everything in sight. But when it comes to getting lean, it can be a very difficult process.

Don’t do it too quickly, as you’ll lose too much of your hard-earned mass.

Again – your SOMATYPE plays a huge role here in how you attack your “get shredded” goal.

I’ve allowed for a 12-week period here for all body types to cut the fat and reveal abs and fresh size below.


As sure as night follows day – an ECTOMORPH is going to lose body fat!

This is when these guys are at a HUGE advantage. They might have an issue stacking it on – but boy – when it comes to losing it, they never fail.

BUT – it’s not all rainbows and butterflies and pretty white horses!

There is a catch here.

An ECTOMORPH must SLOWLY reduce his carbohydrates to a stage that works, because a dramatic increase will cause a loss in too much muscle mass.

An ENDOMORPH and a MESOMORPH can drop their carbohydrates a little more rapidly, but still must be consistent. They’re not as likely to lose mass as rapidly as their ECTOMORPH friends.


Begin gradually by reducing your carbohydrates. As pointed out in last article – an ECTOMORPH when bulking up aim for around 55 percent carbohydrates, 35 percent protein and 10 percent fats.

Begin by dropping this to 45 percent carbohydrates, 35 percent protein and 20 percent fats.

The fats will keep your testosterone high and still provide some needed calories.

WEEK 2-5

Take it to 45 percent carbs, 35 percent protein and 20 percent fats.

On NON-TRAINING days – have just 30 percent carbs, 50 percent protein and 20 percent fats.

WEEK 5-7

Time to bleed.

Try 35 percent carbs – 50 percent protein and 15 percent fats.

WEEK 7-10

Now things are getting serious!

25 percent carbs, 60 percent protein, 15 percent fats.

NOTE: Here, carbohydrates are confined to BREAKFAST, PRE and POST WORKOUT. These are the times in which your body will need them THE MOST, with a less chance of them finishing up being stored as body fat.

WEEK 10-12

Depending on how you’re travelling – knock it down to 15 percent carbs, 75 percent protein and 10 percent fats.

If you’re super lean already – maintain week 7-10. But if you want to push the limits – then go your hardest!

REMEMBER – track your progress. If you’re doing well – don’t drop your carbs too low. That will only result in a LOSS of MUSCLE. Not good news when you consider the role muscle play in burning fat.



Begin with 40 percent carbohydrates, 40 percent protein and 20 percent fats.

On NON-TRAINING days – have 20 percent carbs, 70 percent protein and 10 percent fats.

WEEK 2-5

Try 30 percent carbohydrates, 50 percent protein and 20 percent fats.

NOTE: You want your carbs at BREAKFAST only – and PRE and POST workout.

WEEK 5-7

Time for carbs ONLY during BREAKFAST and POST-WORKOUT.

20 percent carbohydrates, 60 percent protein, 20 percent fats.

Obviously the ENDOMORPH is a lot more insulin sensitive then the ECTOMORPH, so therefore carbohydrates have to be a lot lower for the same results.

WEEK 7-10

15 percdent carbohydrates, 70 percent protein, 15 percent fats.

The carbs drop, the fats drop but the protein rises. It’s time to really turn up the fat burning furnace. An extremely noticeable difference will occur here.

WEEK 10-12

Here goes nothing!

Carbohydrates will ONLY be consumed POST-WORKOUT from here on in.

10 percent carbs, 90 precent protein, 0 percent fats.

You’ll notice FATS are now gone. Remember – fats are vital, but they do pack nine calories per gram.

By week 12 you’ll be in razor-sharp condition. These last TWO weeks will be tough – but it’s all worth it. Remember – being shredded feels better than anything tastes!



Start with 45 percent carbohydrates, 40 percent protein and 15 percent fats.

On NON-TRAINING days – have 30 percent carbs, 55 percent protein and 15 percent fats.

WEEK 2-5

Drop down to 35 percent carbohydrates, 50 percent protein, 15 percent fats.

WEEK 5-7

Here you want carbs only at BREAKFAST and POST-WORKOUT.

Shoot for 25 percent carbohydrates, 60 percent protein and 15 percent fats.

WEEK 7-10

Now we want to aim for 20 percent carbohydrates, 70 percent protein and 10 percent fats.

WEEK 10-12

Just like for an ENDOMORPH here, go for 10 percent carbs, 90 percent protein, 0 percent fats.

Why is my PROTEIN so high? The most IMPORTANT macronutrient when it comes to getting lean is PROTEIN. PROTEIN is going to help you MAINTAIN all your size, and keep you building as much muscle as you can, during a time it’s needed  most to suck up the calories to help you drop the body fat. CYCLING YOUR CARBOHYDRATES

Keeping a low carbohydrate diet day in and day out will result in your metabolism getting used to the super low calories – and slowing down on you.

That’s why CARBOHYDRATE CYCLING is important.

Essentially – you’ll go three days of what’s written for your body type above – followed by a day of HIGH carbs. On the HIGH carbs days – increase your carbs by 20 percent.

For more information on carbohydrate cycling, check out my video on the topic on my YOUTUBE channel FIT’N’FLEXED here:


You want to be aiming for five cardio sessions a week by the time you hit week four.

Build up to this gradually.

I’d recommend ONE HIIT cardio session a week up until week eight – then LISS Cardio from that point onwards.


I’ve done a video on this – explaining WHAT each type of cardio is and why one is better than the other at given times. Check it out on my YOUTUBE channel FIT’N’FLEXED here:


Try for FIRST thing in the morning – or immediately after your weights. I’d recommend separating the two though. But whatever you do – DON’T do cardio BEFORE your weight training. You’ll need the glycogen you do have for your resistance training.


Remember – this is just a guide.

Listen to your body and adjust accordingly. But remember – this is a TERRIFIC start, and every body type is different!

There are times where it will be hard. There are times when you will wonder – why the hell am I doing this?

However, always remember this – there are NO shortcuts to ANYWHERE worth going.

You must shake hands with the devil, and really be prepared to go to hell to get the physique you want.

You can’t just cruise along, eat well inconsistently and expect your best physique.


Do yourself a favor.

Have a final cheat meal before undertaking this program. Eat till your heart’s content.

Now write down HOW you feel after that cheat meal.

Was it worth it?

Chances are – NO.

Do you feel a lack of energy, and sugar crash because of the sudden rush of insulin?

Chances are you do.

It’s NEVER as good as you THINK it’s going to be.

Write down how you felt after that cheat meal and how much you really don’t want it again.

Try and imagine how each little part of that meal will add to your stubborn pockets of body fat.

Now sign the piece of paper, with the date, declaring this is a feeling you DON’T want to replicate for some time (at least while you go about crafting your killer new physique)

Refer to the paper when cravings are high. It’ll remind you that you have to PUSH further to get the body you want.

Just like you don’t squat the same weight that you did when you first started – for serious results your diet has to change too.

Change begins once you leave your comfort zone.


I look forward to the getting shredded journey with you!

See you in the gym.

Happy Lifting!

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