How to get Shredded eating 2 Meals a Day (2MAD)

How to get shredded naturally by eating 2 meals a day. This is an eating routine that will help you to lose unwanted body fat. A good way to start off is by simply eating your typical lunch and dinner. No snacking in-between meals. When trying to get lean I would recommend to stay clear of any calorie filled drinks. Don't drink your calories! The only thing you should be drinking in-between your 2 meals is water. You can have black coffee or tea if you want but NO sugar or sweeteners obviously!

Here is an example day of eating:

Meal 1 at 12pm - Fish, beef, chicken, eggs or any meat with any carb such as pasta, rice, wraps, noodles or potatoes. Add some veggies. Add some fruit if you want.

Meal 2 at 7pm - Fish, beef, chicken, eggs or any meat with any carb such as pasta, rice, wraps, noodles or potatoes. Add some veggies. Add some fruit. Don't over do it on the carbs especially if you are not very active and training frequently. after dinner I like Greek yoghurt with some protein powder mixed in and a crushed up rice cake for texture. You can add a small amount of honey for flavour.

Track your weight with the scale and pics. If you weight is not dropping after a week - eat a little bit less. Repeat the process. The scale will go up and down day to day but look at the overall trend. Are you losing weight or gaining weight?

If I'm cutting I want to lose at least 1lb per week. The fatter you are the more you can lose each week.

Set a goal weight. Set a realistic but challenging time frame. Make a commitment. Then make it happen. For example, lose 10lbs in 8 weeks.

This eating routine makes it easier to be in a caloric deficit. Eating all day on low calories makes me feel hungry and feels like a grind. This allows to to spend less time eating - gives you some structure and should make it easier to eat less and be more consistent with how much you are eating.

You can download an app like My fitness pal to calculate roughly how many calories you need to eat to lose weight. Then just eat those calories in the 2 meals. Then watch the scale for feedback.

If you have never tracked your calories before - I recommend to do this for at least 2 weeks. Educate yourself on how many calories are in meals that you typically eat. Eventually you will be able to eyeball how many calories are in everything you eat and you can eat more intuitively instead of having to track religiously.

Make sure you are doing some weight training / bodyweight / calisthenics however you like to train at least 3x per week. To keep your muscle you need to be training.

If you have any questions leave me a comment or DM me on instagram. Share your experience and drop some tips that you think might help someone out.

Instagram - @kaaigalligan

Excuses or results. Pick one.