How to Get Ripped in 30 Days (Science-Backed Method That Actually Works)

I lost 15 pounds of pure fat in just 30 days while maintaining muscle mass, and I'm showing you exactly how I did it. This isn't broscience - it's a research-backed approach supported by Harvard, Duke, and The American Journal of Clinical Nutrition.

Whether you're a beginner or experienced with fitness, this method works for anyone looking to get shredded while preserving muscle mass. I break down the exact protocol that took me from 196 to 181 pounds, including nutrition, exercise, and the psychological hack that made it all stick.

BMR Calculator: https://www.calculator.net/bmr-calcul...

🕒 TIMESTAMPS:
00:00 Intro
00:58 Caloric Deficit & Basal Metabolic Rate
07:20 Protein Intake & Dietary Choices
10:44 Managing Hunger & Staying Satiated
16:30 Exercise & Hypertrophy Training
20:45 Flexible Adherence & Habit Formation
24:42 Tracking Progress & Daily Weigh-Ins
28:44 Wrapping Up

💪 What You'll Learn:

How to calculate your optimal caloric deficit
The protein intake needed to build and maintain muscle
Proven hunger management strategies
Best exercises for getting ripped
The "flexible adherence" technique that keeps you on track
Why sleep is crucial for getting shredded

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