Savage Tricks For Maxing Shred: Lose Fat Without Losing Muscle
First... Give no f*çks. Now that we have that out of the way... let's begin. Tryin' to get lean while keeping your muscle gains is like trying to eat clean and keep your social life. It's tricky but doable.
Whether you're trying to sculpt for summer, hit your goals, or just feel stronger, your diet will make or break the vibe.
Here's how to cut fat without ghosting your gains:
1. Protein = Your Ride-or-Die
When you're cutting, your body wants to use muscle for energy. You've got to stop it with the power of protein. Shoot for 0.8 to 1 gram of protein per pound of bodyweight. Think of it as your muscle insurance.
Go-to protein sources:
1. Chicken, turkey, lean beef (classic)
2. Eggs (don't skip the yolks)
3. Greek yogurt (go for the non-fat kind)
4. Protein powders (aka liquid gains) - MUTANT has several protein powders to choose from that are straight fire!
5. Tofu, tempeh, lentils, seitan, quinoa (for the plant-based fam)
Pro tip: Spread protein out through the day — don't drop a protein bomb all at once.
2. Cut Calories Smart, Not Savage
Please, for the love of gains, don't starve yourself.
A small calorie deficit (300–500 calories below maintenance) is the move. Slow and steady keeps your muscle safe and metabolism happy.
Use a TDEE calculator, figure out your maintenance, and subtract from there. Easy math. Big results.
3. Carbs Aren't Cancelled
Carbs = energy = better lifts = more muscle preserved.
You don't have to ban bread to get lean — just time your carbs around your workouts.
When to eat carbs:
1. Pre-workout: quick carbs for fuel (banana, rice cakes, oats)
2. Post-workout: complex carbs to recover and refuel (sweet potatoes, rice, whole grains)
Carbs aren't the enemy. Low energy is.
4. Eat Fat to Burn Fat (Wait, What?)
Healthy fats keep your hormones balanced (hi, testosterone) and your skin glowing.
Aim for 20–30% of your total calories from fats.
Besties in the fat world:
1. Avocados (yes, they're worth the hype)
2. Olive oil (drizzle it like a chef)
3. Almonds, chia seeds, peanut butter (hello, snack goals)
4. Fatty fish like salmon (Omega-3s for the win)
5. MCT OIL - MUTANT has an excellent one available with a healthy dose of C8 & C10 Medium Chain Triglycerides
5. Hydration = Hidden Superpower
Being even a little dehydrated can kill your performance and slow fat loss.
Drink at least 3L (100 oz) a day. More if you're sweating, working out, or just feeling thirsty.
Pro tip 1: Carry a lit water bottle like the ones MUTANT sells on this website. It will weirdly make you want to drink more.
Pro tip 2: Supps with electrolytes like MUTANT's Hardcore BCAA, Madness, and GEAAR can help your body hydrate completely and effectively.
6. Chill on the Junk
You don't need to go full monk mode, but keeping processed foods and added sugar low = better results, better recovery, better mood.
Go for the 80/20 rule:
80% whole, nutrient-packed foods
20% for vibes (treats, social eats, etc.)
Balance > burnout.
7. Track Your Progress (Not Just the Scale)
Use other tools too:
1. Progress pics (yes, selfies count)
2. Body measurements
3. How your clothes fit
4. Gym strength + energy levels
If your lifts are 🔼 and your waist is 🔽, you're crushing it.
Fat Loss/Muscle Gain Cheat Code
1. Eat enough protein (non-negotiable)
2. Cut calories gently
3. Carbs and fats are your friends
4. Hydrate like your skin depends on it (it does)
5. Ditch ultra-processed junk (mostly)
6. Track your real progress
Final Words
You don't need to starve or suffer to get lean. With the right approach, you can stay strong, fueled, and feeling good while trimming fat. Stay consistent, be patient, and don't let the scale mess with your head.
Now go out there and flex smart.
Sample Meal Plan for Fat Loss + Muscle Gains
(Aka: What to Eat Without Losing Your Sanity)
Goal: High protein, balanced macros, tasty AF, and no chef skills required.
Breakfast: Protein-Loaded & Mood-Boosting
Option 1:
1. 3 eggs + 2 egg whites (scrambled, boiled, whatever works)
2. 1 slice whole grain or sourdough toast
3. ½ avocado
4. Iced coffee w/ skim milk & stevia or monk fruit. Add a scoop of your favorite MUTANT protein powder to boost the protein.
Option 2:
1. Greek yogurt (high-protein, 0% fat). Add a scoop of your favorite MUTANT protein powder to boost the protein.
2. Handful of berries
3. Granola (watch the sugar)
4. Drizzle of honey or nut butter if you're feeling extra
Mid-Morning Snack: Quick Gains
Option 1:
1. MUTANT protein powder shake
2. Banana or rice cakes on the side
Option 2:
1. Hard-boiled eggs (2)
2. Apple or baby carrots
Lunch: Muscle Meal, No Cap
Option 1:
1. Grilled chicken or tofu
2. Quinoa or brown rice
3. Steamed broccoli + carrots
4. Olive oil + lemon drizzle + sugar-free spices and herbs
Option 2 (lazy version):
1. High-protein wrap or tortilla
2. Deli turkey, spinach, hummus
3. Side of mixed fruit
Afternoon Snack: Low Effort, High Vibes
Option 1:
1. Cottage cheese + pineapple or peach slices
2. Small handful of almonds
3. If you need an extra protein boost (especially if you didn't add protein powder to earlier meals or snacks), add your favorite MUTANT protein powder to the cottage cheese.
Option 2:
1. Protein pudding - Mix your favorite MUTANT protein powder with a tablespoon of nut butter and enough water to make it a pudding consistency.
2. Matcha or green tea
Dinner: Post-Gym Recovery Fuel
Option 1:
1. Salmon or lean beef
2. Sweet potato fries (air fryer = your BFF)
3. Asparagus or sautéed greens
Option 2:
1. Turkey meatballs + whole wheat pasta
2. Marinara sauce (low sugar)
3. Side salad w/ vinaigrette
Optional Late-Night Snack (if you're still hungry):
Option 1:
1. MUTANT protein shake blended with ice and half an avocado
Option 2:
1. Rice cake w/ peanut butter + dark chocolate chips
Bonus Hacks:
1. Meal prep Sundays: If you are really busy during the week, consider making a lot of your meals on Sundays to eat during the week.
2. Have convenient, grab-and-go snack and meal options always on hand so you're not tempted to eat convenient junk when out and about.
3. Having a convenient protein-packed snack on hand can be as easy as stashing your favorite MUTANT protein powder and a shaker cup in your car, locker, or desk.
4. Use a macro tracker to track macros if you're about that life.
5. Add sugar-free seasoning - bland food = no motivation.
6. Don't forget your water (hydrate or die-drate).
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