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The crazy thing is that it all boils down to what you eat, when you eat and how you are dosing macronutrients like carbohydrates, protein and fat throughout the day.



This hack allows you to shred body-fat as you grow muscle. It uses the body’s natural storage and energy mobilization signals to help you capture the “anabolic window” around training to enhance muscularity when you are cutting. The crazy thing is that it all boils down to what you eat, when you eat and how you are dosing macronutrients like carbohydrates, protein and fat throughout the day.

Anabolism describes a state of the body building up, up-taking nutrients, experiencing functions like muscle protein synthesis…the process by which we turn food into muscle. Having enough recovery, fuel in your system, and available energy for your workouts can help you become more anabolic. Stimulating the growth and storage factors in your body such as insulin (which is released by the pancreas when blood sugar gets too high to store blood glucose as glycogen) helps drive nutrients into cells to maximize your ability to grow muscle.

Catabolism describes a state of the body breaking itself down and mobilizing the stored energy. This process converts glycogen (Energy stores in the muscles, liver, and adipose tissue) back to glucose to raise blood sugar when it gets too low. Stimulating the hormone glucagon facilitates this process plays a primary role in shrinking fat cells and reducing body-fat

So strategically manipulating these signs can be as simple as TARGETED NUTRIENT TIMING. Intentionally depleting yourself, fasting a portion of the day and restricting carbohydrates to maximize fat loss. This helps you avoid spikes in blood sugar and build better insulin sensitivity. Doing activities like fasted cardio and light depletion work in the am, drinking BCAA’s, and even doing just a low carb protein shake in the first half of the day can help stimulate glucagon and ultimately serve to tighten you up.

Performing this type of hybrid, 16/8 hour fast has many overall health benefits as well such as improving energy, brain function, detoxification and rejuvenation of the body. Now when it comes time to flip the switch, you want to be ready for the anabolic window around training. That’s a period of time that extends three hours before and 3 hours after intense training. Going to training sessions fully fed and especially “carbed up” will help you maximize performance in the workout and positive growth adaptations.This might look like eating 50g of carbs before, 50g of carbs intra-workout and 50g of carbs after, even if that represents the vast majority of your daily carb intake. Getting some blood sugar spikes will serve to fuel your workouts and maximize the nutrient transport process. So here is how this might look…

Notice how the majority of the day’s fuel is strategically placed in an 8 hour window. This is one of the magical pieces of the 30 Day Shred Challenge. We engineer for you a personalized targeted nutrient timing schedule and diet to help you get leaner and more muscular than ever before.


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