Getting Shredded in a Couple of Months

If you're fairly lean and have decent muscularity, you can get shredded in a couple of months.

Here's how I did it. pic.twitter.com/ecnlY9lqId

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

I've been training for about 9 years.

Most of the time I look like the picture on the left in the tweet above.

But sometimes, I want to get shredded.

This thread will tell you what I did to go from 18% to 8% body fat.

(This all works for fat loss regardless of start point)

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

Step 1: REDUCE my training volume.

Yes, you read that right.

When I'm getting lean, I want the recovery demand on my body to be as low as possible whilst providing the minimum effective dose to maintain the muscle that I already have.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

Getting lean requires a calorie deficit.

When in a calorie deficit, recovery is harder and takes longer.

A calorie deficit will take a toll on you mentally and physically.

You want minimal training so you're keeping stress on your body as low as possible.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

My transformation took 8 weeks.

This wouldn't be possible if I hadn't trained for YEARS beforehand.

The muscle hasn't been built in 8 weeks, the fat covering it has been lost in 8 weeks.

The result is an optical illusion where I look much more muscular than before.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

The second key thing I did to achieve this transformation was to reduce my calorie intake.

I went from not tracking my food, to tracking it closely.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

I knew what I would need to weigh to achieve the condition I wanted for the photoshoot.

I had about 25 lbs to lose (yeah, you're fatter than you think).

To calculate the calorie intake I would need to achieve this result on time, I used MacroFactor.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

MacroFactor is an incredibly clever app.

It's a food tracking app that will give you recommended calories and macros, then adjust them based on your progress to ensure you hit your goals by a given date.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

I've recommended it enough times that the creators reached out to me and offered me the chance to become an affiliate. I was more than happy to.

If you use my code (ROBNBF) you can get a free trial for 2 weeks.https://t.co/YxtU15wsG6

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

As I mentioned before, my training was very minimal.

As well as keeping stresses down to promote recovery, I'm also a very busy dad with 2 young kids - so time is an issue.

I kept it to just the main compound movements I needed to cover all of the major muscle groups.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

These were my two workouts.

Monday:

- Squat
- Dumbbell or cable row
- Incline dumbbell press

Thursday:

- Romanian Deadlift
- Pullup or lat pulldown
- Seated dumbbell press

All for 2 sets to failure.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

If I had time I threw in some calf raises, lateral raises or flyes but 90% of the time the above was all I did.

I train abs once in a blue moon.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

I've trained like this since becoming a dad five years ago.

I've found that MUCH less training is needed than people typically think.

I've put my approach and various different plans in my program 20 Minute Muscle (66% off today)https://t.co/jAlDkEgbZ9

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

It's simple.

Not easy, by any means, but simple.

The hard part is consistency and adhering to the calorie deficit when you start getting very lean, hungry and irritable.

Long term, I'd rather maintain my previous body fat levels!

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

If you found this thread useful, give the first tweet a retweet so others can benefit.

Follow me @Rob_NBF if you want to get lean and optimise your health.https://t.co/dYjDVtNcMm

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023

P.S. Seeking 3 committed men ready to shed 20+ lbs of fat within the next 3-4 months.

Work one-on-one with me and achieve guaranteed results.

Click the button below to send me a DM.

(Note: Investment required, but results are assured)https://t.co/LqkD5DQdtu

— Rob - Nothing Barred Fitness (@Rob_NBF) April 6, 2023