BEshredded

Christian Palapuz | 11 Week Transformation
Starting bodyweight: 163lbs
End bodyweight: 148lbs (15lbs of weight loss)

Very proud of Christian for accomplishing such an amazing transformation in such a short period of time. Christian came to me from a powerlifting background so I knew that his body would respond very well to a completely different approach (hypertrophy training). Not only did he drop body fat, he gained some lean muscle mass during the cut as well. This could be from the novel stimulus of training in a completely different manner.

If you look at his before pictures you wouldn’t consider the guy genetically gifted at all. But after just 11 weeks Christians body morphed completely. So before you decide to blame your genetics for your lack off progress, give yourself a chance and dedicate yourself entirely to your physique goals. This guy has serious potential to take go places in natural bodybuilding. Great work!

More Stats Below👇🏼
🔹Starting calories: 2271kcals weekly avg
🔹End calories: 1924kcals weekly avg (5 low days / 2 high days)

🔹Weight Training:
- Meso 1: 5 day split
- Meso 2: 3 day split

🔹Cardio:
- RPM class once a week

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Mini Cut Week 6
Starting BW: 188lbs (May 5)
Current BW: 174lbs (June 17)

A mini cut is a short and aggressive fat loss phase (4-8 weeks) which is utilized in between gaining phases. The goal of a mini cut is not to get shredded, but to get rid of excess body fat accumulated in a gaining phase, improve insulin sensitivity, and restore appetite levels. This will give you a better runway to continue gaining efficiently.

Training Split:
Legs & Delts 1
Chest, Back, Arms 1
Off
Legs & Delts 2
Chest, Back, Arms 2
Off
Off

Macros:
🔹300C / 55F / 260P - 2735kcals (5 days per week)
🔹400C / 75F / 260P - 3315kcals (2 days per week)
🔹2941kcals weekly average

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Outcome VS Process Goals (Part 2)
✅Setting outcome goals is great for giving you a specific outcome to strive for.

❌However we can often get too caught up in the outcome and become complacent during the process which ultimately hinders our progress.

📈Setting process goals is crucial for keeping yourself engaged and it actively gets you towards the long term outcome goal.

🔑The key to setting process goals is to make them specific actions or processes you can perform to get you one step closer to your outcome goal. Process goals can be done daily or weekly.

Take losing 20lbs for example. In order to achieve this goal we can set a number of process goals such as:
✅Learning about calories & macronutrients
✅Find out what your TDEE is
✅Learn how to make yourself a diet plan or hire a coach
✅Create a realistic timeline to achieve this goal by
✅Strive to lose 1-1.5% of your bodyweight per week
✅Eat more fruits & vegetables
etc

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Habits for Better Training Sessions📋
1️⃣Visualization
🔹 When you’ve gone through the session in your head multiple times it can dramatically improve your performance, focus, and boost your confidence/motivation to train. I like look at my workout prior to the session and visualize myself lifting my target weights, exercises I’ll be doing, and some PR’s that I plan to hit.

2️⃣Reduce Stress
🔹 Did you know that stress can negatively impact your training performance by reducing focus and increasing perceived effort. Minimizing life stressors that are in your control can help to reduce your stress levels not only for training, but for your wellbeing as a whole.

3️⃣Sleep
🔹 When we are asleep our body releases growth hormone, our brain recharges, and muscle protein synthesis occurs. Getting 8-9 hours of sleep per night is crucial for promoting recovery, growth, and overall wellbeing.

4️⃣Nutrition
🔹A well balanced meal before training paired with good hydration is crucial for increasing your training performance. Make sure to eat at least 1-2 hours before training and drink at least 1 litre of water before training to help with performance.

5️⃣Warmup
🔹Spending at least 10-15 minutes warming up before a workout can help to increase blood flow, joint lubrication, muscle activation, and prime your nervous system to lift heavy weights.

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Outcome VS Process Goals
✅Setting outcome goals is great for giving you a specific outcome to strive for.

❌However we can often get too caught up in the outcome and become complacent during the process which ultimately hinders our progress.

📈Setting process goals is crucial for keeping yourself engaged and it actively gets you towards the long term outcome goal.

🔑The key to setting process goals is to make them specific actions or processes you can perform to get you one step closer to your outcome goal. Process goals can be done daily or weekly.

Take squatting 315lbs for reps for example. In order to achieve this goal we can set a number of process goals such as:
✅Drinking at least 2 litres of water before training
✅Eat at least 1-2 hours before training
✅Warm up for 10-15 minutes before training
✅Try to add 10-15lbs to your squat each week
✅Stretch and do mobility consistently to prevent injury
✅Commit to a caloric surplus for at least 6 months to build muscle and strength
✅Strive for 8-9 hours of sleep per night to promote recovery

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Outcome VS Process Goals
✅Setting outcome goals is great for giving you a specific outcome to strive for.

❌However we can often get too caught up in the outcome and become complacent during the process which ultimately hinders our progress.

Setting process goals is crucial for keeping yourself engaged and it actively gets you towards the long term outcome goal.

The key to setting process goals is to make them specific actions or processes you can perform to get you one step closer to your outcome goal. Process goals can be done daily or weekly.

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Man of his word
205lbs➡️179lbs in 4 months

A lot of people come to me saying they are willing to do whatever it takes to achieve their fitness goals. However, many people simply make that decision in a heightened state of motivation without considering the amount of time and dedication required. A few weeks or months later, they go ghost.

Gabe on the other hand followed through on his word and showed up to train with me at least twice a week for the past 4 months while following his diet and training program outside of our workouts together. He kept an open mind to different training concepts that allowed him to improve on muscular weak points while dropping body fat.

Now that we are done this initial phase of fat loss, we’ll be doing a short 3 month gaining phase at higher calories to restore metabolic rate, increase strength, and muscle before transitioning into phase 2 of fat loss to get even leaner.

Fat loss isn’t always a one way trip. If you have lots of fat to lose it requires pit stops along the way such as diet breaks to ensure adherence and future fat loss progression.

Im so proud of you man, amazing work!

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Normal Split Squat VS Heel Lifted
The traditional split lunge is a great unilateral exercise for targeting the quadriceps and glutes. However, if you’d like to increase the stimulus placed on the quadriceps you should try the heel elevated variation.

I find that with the traditional split squat your range of motion can be limited by your back knee touching the floor, which also limits your ability to flex at the knee.

Elevating the heels and back foot allows for increased flexion at the knee, putting the quads under greater stretch at the bottom position. While also allowing for more room for your rear knee to travel.

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Body Recomp Transformation🔥
Timeline: 12 weeks
Starting weight: 195lbs
End weight: 176lbs

Body recomp is possible if you haven’t been weight training consistently and have some body fat to lose.

We achieved this through weight training 4x per week and focusing on progressive overload. In terms of diet we adhered to a moderate sized calorie deficit to allow for fat loss while not taking away from training performance.

Great work Jarrel!

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Come train with the boys at the BEshredded HQ🐶
If you’re looking to get that summer body now is the perfect time to get a head start☀️🌊

📩DM for personal training info

Tips for A Productive Bulking Phase
1️⃣Gain weight at a controlled rate
🔹Aim to gain 0.5-1% of bodyweight per month.
🔹This will limit excess body fat gain, prolong your bulking phase, and help maintain your overall health.

2️⃣Maintain healthy food choices
🔹Most people get lazy with their diet resulting in increased levels of fatigue and sluggishness.
🔹Maintaining a healthy diet can help to keep your energy levels high when bulking.

3️⃣Don’t fixate on your appearance
🔹When bulking, you will gradually lose muscle definition as you gain weight. Instead of fixating on your physique, focus on progressing your training each week.
🔹Progressive overload is essential for building muscle and strength.

4️⃣Maintain cardiovascular fitness
🔹Most people neglect cardio when bulking. This can negatively affect your ability to train legs or do high reps before gassing out.
🔹Resulting in reduced work capacity and heart health. Performing cardio 1-2 times per week at 65-75% of your heart rate max.

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Lean VS Shredded
Being lean is a lot more sustainable than being shredded. For the majority of people it can take roughly 12-20 weeks to achieve a lean physique while maintaining muscle tissue. It still requires some sacrifice and dedication but its not nearly as invasive getting truly shredded.

Being shredded requires around 16-20+ weeks to achieve depending on your starting body fat levels. It comes with a lot of downsides and the majority of people shouldn’t strive to achieve this level of leanness unless competing.

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4 Tips for Getting Lean and STAYING Lean
1️⃣Lose weight at a slow to moderate rate.
🔹Losing weight too quickly can result in issues with sticking to your diet, binge eating, and rapid weight regain after the diet is done.

2️⃣Follow a diet you can adhere to long term.
🔹Restricting yourself from foods that you enjoy can result in adherence issues down the road.
🔹Try following the 80/20 rule. The majority of your diet should consist of nutrient-dense whole foods. While 20% can consist of “treat” foods. This usually results in better adherence to the diet.

3️⃣Figure out your TDEE (Maintenance Calories)
🔹Theres plenty of TDEE calculators online that can give you a rough estimate of your maintenance calories.
🔹Understanding your maintenance is crucial for maintaining your results.

4️⃣Maintain discipline after your diet
🔹It’s very common for people to completely fall off after making great progress because they go back to their poor eating habits.
🔹In order to look a certain way you need to maintain discipline and practice healthy eating habits.

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How To Take Physique Updates
1️⃣Use natural lighting

✅Place your camera between yourself and a windowsill. This will showcase your true level of leanness.

❌Using downward lighting can make you look leaner than you actually are, giving you a false representation of your progress.

2️⃣Show your legs

✅Your legs are a part of your physique progress so stop hiding them. When you can visually see that your legs are lagging behind it will push you to train them harder.

❌Not assessing your leg development can lead to you neglecting that muscle group altogether.

3️⃣Take your photos without a pump

✅Pumps are cool, but for the sake of monitoring your own progress its good to take physique updates under normal conditions.

❌Having an epic pump can make you look really impressive and you might end up making that the standard for yourself in every physique update.

Conventional VS Romanian Deadlifts for Hamstring Development
❌Conventional deadlifts require a greater degree of knee flexion. This decreases the amount of stretch being placed on the hamstrings.

✅Romanian deadlifts on the other hand require more hip flexion rather than knee flexion. This means you’ll bend in the hips more, placing more stretch on the hamstrings.

❌Conventional deadlifts also require great demand from the central nervous system (CNS). This is because of the mechanically advantageous position you are placed in, allowing you to lift as heavy as possible by using a large number of posterior chain musculature & quads.

✅Since RDL’s don’t put you in such a mechanically advantageous position, you typically won’t be able to lift as heavy as you would doing RDL’s. Resulting in slightly less fatigue.

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Investing In Your Growth📈
Left: 185lbs
Right: 163lbs
14 Weeks of Cutting (April 1st - July 1st)

The left picture doesn’t look to appealing but it is a necessary look in order to build muscle mass and take your strength to places its never been before.

You won’t suddenly look as big as I do once you put yourself in a caloric surplus. The photo on the right is a result of being a gaining phase for an entire year with no diets in between.

Regardless, If you’re tired of looking the same and lifting the same weights each year, I highly recommend committing to a gaining phase for at least 6 months.

In the short term, you won’t enjoy how you look at certain times. I personally don’t like when my face is puffier and I don’t have a chiseled jaw line. However, it’s a trade off with being able to lift like a gorilla in the gym and fill out my clothes.

To look different you have to do things in training you have never done before while eating the right amount of calories.

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Sacrifice.
I’ve sacrificed years of being lean and looking good for summer. This is required to make continual muscle gains each year as a natural athlete. You have to gain weight, look softer, and progress your training. It can take years.

As a result of this I’ve had periods of less engagement on social media, slower business, and less gratification. After getting lean I noticed my business skyrocket, engagement increase, and I made more money. I won’t lie I was tempted to “sell out” at times and just stay lean year round.

However, this goes against my goals to compete in natural bodybuilding. It also goes against my goal to educate and motivate serious lifters about the process required to improve your physique naturally. I want to be an example of “the process”.

It’s a long road. There will be periods where you are uncomfortable and unhappy with how you look. There will be delayed gratification and patience required.

But I can assure you once you have achieved your goal physique naturally, it is the most rewarding feeling ever. I’ve been training for about 8 years now and I’ve finally reached a physique that I’m truly content with and wouldn’t mind maintaining. But I am still striving for more.

The journey teaches you to be comfortable in your own skin regardless of what phase you’re in. It teaches you patience, discipline, and how to truly commit to self improvement.

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Hunger & Dieting.
The number one reason why most people fail a diet is because they cannot handle the hunger and discomfort that comes with it.

This is due to a lack of discipline. When you’ve scratched that itch your whole like to feel content and satisfied, that becomes the new normal. That normal is why you are unsatisfied with your physique.

You shouldn’t be starving in the first month of dieting. However, you will be hungry at a certain point. Hunger is a physiological response to losing body fat and having a lack of nutrients coming in. Your leptin levels (a hormone responsible for preventing hunger) decrease as you lose body fat, causing you to become hungrier.

Hunger is a sucky feeling but it’s important not to run away from this feeling or look at it as something bad. Learn to accept the suck of dieting and practice being disciplined. This discipline will help you in so many aspects other than just dieting.

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Client Transformation🔥

171lbs to 152lbs
This fat loss phase took a little longer than planned but sometimes there will be setbacks that you can’t control.

It’s important to stay positive and remain focused on the end goal in these times instead of giving up.

The hard way isn’t always the most fun but it definitely builds character💎

Now that we’re done this fat loss phase, we’re at a great body composition to start building muscle from📈

Great work, Kerwin!

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The newest addition to the BEshredded HQ
Two years ago I committed myself to the goal of building the home gym to train myself and clients. It took years of working a full time job while trying to rebuild a business that I almost gave up on.

It aint much but its honest work. Thanks to everyone who has kept me busy and supported the business, because of you this is possible 🙏🏼

The leg press/hack squat adds so many options for leg training. It allows you to focus on overloading the quadriceps without worrying about variables such as:
• Stability
• Balance
• Lower Back Fatigue
• Etc

If your goal is to maximize your leg growth this machinery is a must. You can only do so many barbell squats and lunges before your lower back, core, and central nervous system fatigue. This machinery has a great stimulus to fatigue ratio for leg training.

There is no shortcut to your achieving your dream physique naturally.

But I can assure you that it is far more rewarding than taking any other route.

Years of consistency with training and diet have such an amazing impact on your physique.

Seeing it all come together and reaching a physique you are truly content with is such an accomplishment. Believe in yourself and stay dedicated to the process 📈

Cluster Sets
Cluster sets are mini sets with 10-20 second rest periods between them.

Instead of doing 3x12 (straight sets) on the leg press
I did 3x4,4,4 which = 36 reps

✅Since you have a lower rep range, you are able to lift much heavier than you typically would using straight sets for high reps. Having a small rest period between each cluster set also allows you to recovery a little bit before repeatedly being exposed to a much heavier load than you’re used to.

✅This promotes great mechanical tension which is a key driver for hypertrophy. Mechanical tension is the type of force (weights) that tries to stretch a material (muscle). If we lift heavy weights through our muscles full range of motion we can promote mechanical tension to build muscle.

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Create a higher standard for yourself.
I used to think to myself “I could never look like that” when seeing someone with an amazing physique.

When you put that energy out there you end up holding yourself back subconsciously by not training as hard as you can, slacking on your diet, and accepting mediocrity.

The key to breaking through this mental barrier is by staying accountable to your word. When you do what you set out to do not only do you see more visual progress, you become more confident in yourself and set higher standards of success.

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A common thing I see with new clients is the similarities in their training programs. It seems like a lot of people follow the traditional “bro split” (training a muscle group once per week). This doesn’t mean bro splits are bad. However research suggests that training a muscle multiple times per week can result in more muscle growth.

🧬MPS (muscle protein synthesis) is the process in which protein is produced to repair damaged muscle tissue after training. MPS last 24,48, or 72 hours meaning that waiting an entire week to train the same muscle may be sub-optimal for maximizing muscle growth.

🗓Think about it, you trained chest on Monday and after 2-3 days your chest is fully recovered. Instead of training chest again you wait a whole 7 days.
Thats another opportunity to stimulate MPS and build muscle completely wasted.

🏋🏻‍♂️Another benefit is exercise technique improvement. Training a muscle twice weekly also allows you to train an exercise more often. I find that this allows people to improve their lifting technique and efficiency much faster. Technical lifts such as the squat, deadlift, bent over row, overhead press, pull-up, and more can be mastered way faster training muscles twice weekly.

🤷🏻‍♂️Again, Im not saying one approach is better than the other. If your goal is to be fit and healthy, training a muscle group once per week is fine. However if your goal is to build as much muscle as you can, training a muscle at least twice per week tends to be more optimal.

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Cluster Sets
Cluster sets are mini sets with 10-20 second rest periods between them.

Instead of doing 10 straight reps on the leg press
I did 1x,5,5,5 which = 10 total reps

The benefits of doing cluster sets is they allow you to lift much heavier than you typically would using straight sets. This promotes great mechanical tension which is a key driver for hypertrophy.

Mechanical tension is the type of force (weights) that tries to stretch a material (muscle). If we lift heavy weights through our muscles full range of motion we can promote mechanical tension to build muscle.

👇🏼For comprehensive physique coaching
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Cluster Sets
Cluster sets are mini sets with 10-20 second rest periods between them.

Instead of doing 12 straight reps on the leg curl
I did 1x4,4,4 which = 12 total reps

The benefits of doing cluster sets is they allow you to lift much heavier than you typically would using straight sets. This promotes great mechanical tension which is a key driver for hypertrophy.

Mechanical tension is the type of force (weights) that tries to stretch a material (muscle). If we lift heavy weights through our muscles full range of motion we can promote mechanical tension to build muscle.

Measurable VS Non-Measurable Progress
📊Measurable progression usually comes in forms of data such as
✅Weigh ins
✅Waist measurements
✅Physique updates
Etc.

Measurable progress is good for providing objective data throughout the week.

❌Although collecting this data is great for tracking progress we can often get too obsessed with chasing certain numbers which create weird habits to weigh a certain number. These habits include:
❗️Skipping meals to weigh in lighter
❗️Not eating past a certain time
❗️Not counting higher weigh ins

💁🏻‍♂️Instead of stressing about the measurable progress all the time, try appreciating your non-measurable progression.

✅This progress may not come in the form of numbers or measurable data. But it is progression that often goes unnoticed or unappreciated.

🏆 Non-measurable progress can come in the form of👇🏼
✅Improved mood
✅Increased energy levels
✅Improved self-confidence
✅Positive reinforcement from peers
Etc

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The BEshredded HQ 👨🏻‍🔬
I’ve slowly been adding new pieces of equipment to the home gym and it will only get better from here!

The leg extension/leg curl was a pivotal addition to the gym. It allows you to isolate the quadriceps/hamstrings instead of relying solely on compound exercises.

📣 I’m taking on personal training clients exclusively at the home gym from now on. If you are serious about taking your fitness to the next level, don’t be afraid to reach out to me for training.

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BODY FAT DISTRIBUTION🤔
🔑No one really talks about body fat distribution but its very important to know about as it can affect:
▪️How lean you can get in certain areas of your physique
▪️Helps you identify where you store more fat naturally
▪️Sets you up with an idea on where you'll lean out first during a cut
▪️Sets you up with an idea where you'll gain fat first on a bulk
_
🙇🏻🙇🏻‍♀️🙋🏻‍♂️🤰🏻Each and everyone stores body fat differently which is entirely dependant on your genetics. 🤷🏻‍♂️Most males will generally store more fat in their abdominal & torso region
🤷🏻‍♀️Most females will generally store more fat in theirs hips & thighs
_
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