THE COMPLETE SHREDDING GUIDE FOR SUMMER
(Get shredded in a fucking month)
(Get shredded in a fucking month)
Table of contents:
0 – Introduction / Disclaimer
1 – Prerequisites (BF%, LBM & Protein Target)
2 – Diet (PSMF Setup & Food Choices)
3 – Maximizing Fat Loss Mechanisms
3.0 – Overview: Lipolysis & Beta‑Oxidation
3.1 – Maximizing Lipolysis (Fat Breakdown)
3.2 – Maximizing Beta‑Oxidation (Fat Burning)
4 – Ancillaries (Appetite, "Fat Burners", Peptides)
5 – Exercise (Lifting, Cardio & Steps)
6 – How to Prevent Failure (Mindset & Social Tactics)
7 – TL;DR
8 - Scientific Backup/ Sources:
0 – Introduction / Disclaimer
1 – Prerequisites (BF%, LBM & Protein Target)
2 – Diet (PSMF Setup & Food Choices)
3 – Maximizing Fat Loss Mechanisms
3.0 – Overview: Lipolysis & Beta‑Oxidation
3.1 – Maximizing Lipolysis (Fat Breakdown)
3.2 – Maximizing Beta‑Oxidation (Fat Burning)
4 – Ancillaries (Appetite, "Fat Burners", Peptides)
5 – Exercise (Lifting, Cardio & Steps)
6 – How to Prevent Failure (Mindset & Social Tactics)
7 – TL;DR
8 - Scientific Backup/ Sources:
Thread Music:
0 – Introduction / Disclaimer
By no means is this medical advice. Even though the risks are relatively low, everyone is different and some people may respond to this differently than others (although as I said, the majority should be fine).
0 – Introduction / Disclaimer
By no means is this medical advice. Even though the risks are relatively low, everyone is different and some people may respond to this differently than others (although as I said, the majority should be fine).
This thread is mainly focused on PSMF, most of the other stuff isn't mandatory but still better to include. PSMF stands for protein sparing modified fast, It's a diet where you mainly eat protein, it allows cutting efficiently without losing almost any muscle mass during cutting.
My 3 Month PSMF transformation:
1 – Prerequisites (BF%, LBM & Protein Target)
1.0 – Estimate your body fat %
You can estimate body fat by eyeballing (Which is probably the most accurate tbh) or using calipers, DEXA, or a decent impedance scale.
Once you have a body fat estimate, calculate your lean body mass (LBM):
You can estimate body fat by eyeballing (Which is probably the most accurate tbh) or using calipers, DEXA, or a decent impedance scale.
Once you have a body fat estimate, calculate your lean body mass (LBM):
Lean Body Mass = Bodyweight × (1 − Body Fat %)
Example: 180 lbs at 15% body fat → 180 × 0.85 = 153 lbs LBM.
1.1 – Set your daily protein target
Aim for roughly 1 g of protein per lb of lean bodyweight (about 2.2–2.5 g/kg LBM). Higher protein intakes during a deficit preserve more lean mass and strength vs lower protein diets. [1]
So at 180 lbs with 15% body fat (153 lbs LBM), target around 150–160 g of protein per day.
Aim for roughly 1 g of protein per lb of lean bodyweight (about 2.2–2.5 g/kg LBM). Higher protein intakes during a deficit preserve more lean mass and strength vs lower protein diets. [1]
So at 180 lbs with 15% body fat (153 lbs LBM), target around 150–160 g of protein per day.
Body Weight (kg) | Body Fat % | Fat Mass (kg) | Lean Body Mass (kg) | Daily Protein Target (g) |
|---|---|---|---|---|
60 kg | 10% | 6 kg | 54 kg | ~119 g |
60 kg | 15% | 9 kg | 51 kg | ~112 g |
60 kg | 20% | 12 kg | 48 kg | ~106 g |
70 kg | 10% | 7 kg | 63 kg | ~139 g |
70 kg | 15% | 10.5 kg | 59.5 kg | ~131 g |
70 kg | 20% | 14 kg | 56 kg | ~123 g |
80 kg | 10% | 8 kg | 72 kg | ~159 g |
80 kg | 15% | 12 kg | 68 kg | ~150 g |
80 kg | 20% | 16 kg | 64 kg | ~141 g |
90 kg | 15% | 13.5 kg | 76.5 kg | ~169 g |
90 kg | 20% | 18 kg | 72 kg | ~159 g |
90 kg | 25% | 22.5 kg | 67.5 kg | ~149 g |
100 kg | 20% | 20 kg | 80 kg | ~176 g |
100 kg | 25% | 25 kg | 75 kg | ~165 g |
100 kg | 30% | 30 kg | 70 kg | ~154 g |
1.2 – Start tracking your caloric intake
Download MyFitnessPal (or any decent tracker), weigh food on a kitchen scale, and log everything that goes into your mouth.
Specify raw vs cooked and pick accurate entries, you can't run a precise PSMF if you're eyeballing calories.
2 – Diet (PSMF Setup & Food Choices)
2.0 – Core diet rules
This is a PSMF, so:
– Protein: set by LBM (usually 120–200 g/day for most).
– Carbs: ~20 g/day or less (mostly from low‑cal veggies).
– Fats: ~20 g/day or less (just what rides along with lean meats).
– Total calories: generally 600–900 kcal/day in a classic PSMF setup
You're gonna be living on lean protein with trace fats/carbs. Everything else is flavor and damage control.
2.1 – Food choices
This is a PSMF, so:
– Protein: set by LBM (usually 120–200 g/day for most).
– Carbs: ~20 g/day or less (mostly from low‑cal veggies).
– Fats: ~20 g/day or less (just what rides along with lean meats).
– Total calories: generally 600–900 kcal/day in a classic PSMF setup
You're gonna be living on lean protein with trace fats/carbs. Everything else is flavor and damage control.
2.1 – Food choices
Food | Protein per 100g | Fat | Carbs |
|---|---|---|---|
Chicken breast (raw) | ~23g | ~1g | 0g |
Turkey breast (raw) | ~22g | ~1g | 0g |
Cod/white fish | ~18g | ~0.5g | 0g |
Egg whites | ~11g | 0g | ~0.7g |
Low-fat cottage cheese | ~11g | ~1g | ~3g |
Whey isolate | ~90g | ~1g | ~1g |
A simple baseline day:
– 500 g chicken or turkey breast across the day.
– 1–2 scoops whey isolate to fill any protein gaps.
– 500 g chicken or turkey breast across the day.
– 1–2 scoops whey isolate to fill any protein gaps.
Solid meat is usually superior to shakes for satiety, but as long as you hit your protein target and keep fats/carbs low, you're doing it right.
Use:
– Zero‑cal seasonings, herbs, spices.
– Sugar‑free drinks, black coffee, tea.
– Low‑cal veggies (lettuce, cucumber, zucchini, broccoli) in moderation
Because the calories are so low, official PSMF programs usually add a multivitamin and extra electrolytes (sodium, potassium, magnesium) to prevent deficiencies. [2] Target ranges (e.g., ~3–5 g sodium, ~2–3 g potassium, 300–400 mg magnesium per day).
– Zero‑cal seasonings, herbs, spices.
– Sugar‑free drinks, black coffee, tea.
– Low‑cal veggies (lettuce, cucumber, zucchini, broccoli) in moderation
Because the calories are so low, official PSMF programs usually add a multivitamin and extra electrolytes (sodium, potassium, magnesium) to prevent deficiencies. [2] Target ranges (e.g., ~3–5 g sodium, ~2–3 g potassium, 300–400 mg magnesium per day).
3 – Maximizing Fat Loss Mechanisms
3.0 – Overview: Lipolysis & Beta‑Oxidation
Fat loss happens in two major biochemical steps:
– Lipolysis: breakdown of stored triglycerides in fat cells into free fatty acids (FFAs) and glycerol.
– Beta‑oxidation: transport of FFAs into mitochondria and burning them for ATP.
https://www.ncbi.nlm.nih.gov/books/NBK560564/
You still need a calorie deficit, but how much of that deficit is filled by fat vs glycogen/glucose and muscle depends on how well you're mobilizing and oxidizing fat.
Keep in mind, we care about body composition and not just fat loss. [5]
Keep in mind, we care about body composition and not just fat loss. [5]
3.1 – Maximizing Lipolysis (Fat Breakdown)
Lipolysis is controlled mainly by hormone‑sensitive lipase and related enzymes in adipose tissue.
https://en.wikipedia.org/wiki/Lipolysis
https://journals.physiology.org/doi/full/10.1152/ajpgi.00554.2006
Lipolysis is controlled mainly by hormone‑sensitive lipase and related enzymes in adipose tissue.
https://en.wikipedia.org/wiki/Lipolysis
https://journals.physiology.org/doi/full/10.1152/ajpgi.00554.2006
Key drivers:
– Catecholamines (adrenaline & noradrenaline):
Bind β‑adrenergic receptors (β1/β2/β3) on fat cells → ↑cAMP → activate hormone‑sensitive lipase → more FFAs released into the blood.
– Glucagon:
Works alongside catecholamines in the fasted state, especially when liver glycogen is low, to support fat breakdown. [7]
– Low insulin:
Insulin directly suppresses lipolysis, lowering insulin via fasting, low‑carb/ketogenic diets, or deep calorie restriction removes that, hence why PSMF mogs.
Lifestyle factors that boost lipolysis:
– Hard lifting / HIIT → big catecholamine spikes and acute increases in lipolysis. [8]
– Fasted cardio → with low insulin, catecholamine signalling on fat cells is more effective (though daily fat loss still depends on the total deficit).
– Cold exposure → cold showers / ice baths activate the sympathetic nervous system and brown fat, giving a modest increase in lipolysis and energy expenditure aswell though the effects are negligible. [7]
Common lipolysis‑oriented drugs:
– Clenbuterol: β2‑agonist → ↑cAMP → ↑lipolysis; can cause tachycardia (High heart rate) though.
– Yohimbine: α2‑antagonist blocking anti‑lipolytic signalling; works best fasted (insulin blunts its effect) but can cause anxiety and blood pressure spikes.
– Ephedrine + caffeine: increases catecholamine release / β‑receptor activation → ↑thermogenesis and lipolysis; significant CNS and cardiovascular load.
– GLP‑1 agonists (e.g. Semaglutide): mainly reduce appetite and improve glycemic control; by lowering energy intake and postprandial insulin they indirectly support fat loss. [9]
– Growth Hormone (GH): stimulates hormone‑sensitive lipase and increases FFA release [10]
– Catecholamines (adrenaline & noradrenaline):
Bind β‑adrenergic receptors (β1/β2/β3) on fat cells → ↑cAMP → activate hormone‑sensitive lipase → more FFAs released into the blood.
– Glucagon:
Works alongside catecholamines in the fasted state, especially when liver glycogen is low, to support fat breakdown. [7]
– Low insulin:
Insulin directly suppresses lipolysis, lowering insulin via fasting, low‑carb/ketogenic diets, or deep calorie restriction removes that, hence why PSMF mogs.
Lifestyle factors that boost lipolysis:
– Hard lifting / HIIT → big catecholamine spikes and acute increases in lipolysis. [8]
– Fasted cardio → with low insulin, catecholamine signalling on fat cells is more effective (though daily fat loss still depends on the total deficit).
– Cold exposure → cold showers / ice baths activate the sympathetic nervous system and brown fat, giving a modest increase in lipolysis and energy expenditure aswell though the effects are negligible. [7]
Common lipolysis‑oriented drugs:
– Clenbuterol: β2‑agonist → ↑cAMP → ↑lipolysis; can cause tachycardia (High heart rate) though.
– Yohimbine: α2‑antagonist blocking anti‑lipolytic signalling; works best fasted (insulin blunts its effect) but can cause anxiety and blood pressure spikes.
– Ephedrine + caffeine: increases catecholamine release / β‑receptor activation → ↑thermogenesis and lipolysis; significant CNS and cardiovascular load.
– GLP‑1 agonists (e.g. Semaglutide): mainly reduce appetite and improve glycemic control; by lowering energy intake and postprandial insulin they indirectly support fat loss. [9]
– Growth Hormone (GH): stimulates hormone‑sensitive lipase and increases FFA release [10]
Also I must mention that on PSMF, you already have low insulin and frequent catecholamine spikes (training + big deficit), so you're naturally in a high‑lipolysis environment even without these.
3.2 – Maximizing Beta‑Oxidation (Fat Burning)
Once FFAs are in the bloodstream, they must get into mitochondria to be burned. Long‑chain fatty acids depend on the carnitine shuttle for entry into the mitochondrial matrix. [11]
Key drivers:
– Carnitine & mitochondria:
Carnitine transports long‑chain fatty acids across the inner mitochondrial membrane; deficiencies or transport defects impair fat oxidation and shift fuel use toward carbs. [12]
Endurance / Zone 2 training increases mitochondrial density and the ability of muscle to use fat as a primary fuel. [13]
Keto / fasting / PSMF upregulate enzymes involved in fat oxidation and ketone production.
– Metabolic rate & AMPK:
Thyroid hormone (T3) increases metabolic rate and upregulates many genes involved in energy expenditure and fat oxidation. [9]
AMPK activation (via exercise, deficit, metformin/berberine) signals a low‑energy state and promotes fat oxidation while improving insulin sensitivity. [8]
Common beta‑oxidation‑oriented agents:
– L‑Carnitine: Facilitates fatty acid transport into mitochondria. Best injected (oral absorption is kinda poor). [14]
– Berberine / Metformin: Activates AMPK → ↑fat oxidation. Also improves insulin sensitivity. [15]
– T3 (Cytomel): ramps metabolism and fat burning but can accelerate muscle loss, strain the heart, and suppress normal thyroid function if misused.
– Exogenous ketones / ketone esters: Forces body into ketosis → ↑fat oxidation. Useful for non-keto dieters. ( doesn't really matter when on PSMF)
– GW501516 (Cardarine): PPARδ agonist → ↑fat oxidation + endurance. called cancerine by some (although the evidence is mixed). Depletes carnitine—relies on sufficient carnitine for beta oxidation effects.
– Carnitine & mitochondria:
Carnitine transports long‑chain fatty acids across the inner mitochondrial membrane; deficiencies or transport defects impair fat oxidation and shift fuel use toward carbs. [12]
Endurance / Zone 2 training increases mitochondrial density and the ability of muscle to use fat as a primary fuel. [13]
Keto / fasting / PSMF upregulate enzymes involved in fat oxidation and ketone production.
– Metabolic rate & AMPK:
Thyroid hormone (T3) increases metabolic rate and upregulates many genes involved in energy expenditure and fat oxidation. [9]
AMPK activation (via exercise, deficit, metformin/berberine) signals a low‑energy state and promotes fat oxidation while improving insulin sensitivity. [8]
Common beta‑oxidation‑oriented agents:
– L‑Carnitine: Facilitates fatty acid transport into mitochondria. Best injected (oral absorption is kinda poor). [14]
– Berberine / Metformin: Activates AMPK → ↑fat oxidation. Also improves insulin sensitivity. [15]
– T3 (Cytomel): ramps metabolism and fat burning but can accelerate muscle loss, strain the heart, and suppress normal thyroid function if misused.
– Exogenous ketones / ketone esters: Forces body into ketosis → ↑fat oxidation. Useful for non-keto dieters. ( doesn't really matter when on PSMF)
– GW501516 (Cardarine): PPARδ agonist → ↑fat oxidation + endurance. called cancerine by some (although the evidence is mixed). Depletes carnitine—relies on sufficient carnitine for beta oxidation effects.
4 – Ancillaries (Appetite, "Fat Burners", Peptides)
4.0 – Appetite control & GLP‑1s
Retatrutide, Semaglutide, Cagrilintide, Tirzepatide (Mounjaro), etc. are GLP‑1 / multi‑agonist drugs that strongly reduce appetite and improve glycemic control, making it easier to adhere to a long‑term calorie deficit. [9]
Makes PSMF 10 times easier to follow up.
4.1 – Stimulants
Caffeine, ephedrine, and prescription stimulants (Methylphenidate, Dextro, Vyvanse etc.) suppress appetite and increase catecholamines, which can raise energy expenditure but also heart rate, blood pressure.
I must say they are very mogger for energy on cut to keep up with daily life, I'm probably going to post a thread about stims soon aswell.
4.2 – "Fat‑loss enhancers"
– Clenbuterol: β2‑agonist → ↑cAMP → ↑lipolysis; can cause tachycardia (High heart rate) though.
– A-Yohimbine: α2‑antagonist blocking anti‑lipolytic signalling; works best fasted (insulin blunts its effect) but can cause anxiety and blood pressure spikes.
– Ephedrine + caffeine: increases catecholamine release / β‑receptor activation → ↑thermogenesis and lipolysis; significant CNS and cardiovascular load.
– L‑Carnitine: Facilitates fatty acid transport into mitochondria. Best injected (oral absorption is kinda poor). [14]
– Berberine / Metformin: Activates AMPK → ↑fat oxidation. Also improves insulin sensitivity. [15]
– T3 (Cytomel): ramps metabolism and fat burning but can accelerate muscle loss, strain the heart, and suppress normal thyroid function if misused.
– Exogenous ketones / ketone esters: Forces body into ketosis → ↑fat oxidation. Useful for non-keto dieters. ( doesn't really matter when on PSMF)
– GW501516 (Cardarine): PPARδ agonist → ↑fat oxidation + endurance. called cancerine by some (although the evidence is mixed). Depletes carnitine—relies on sufficient carnitine for beta oxidation effects.
– Growth Hormone (GH): stimulates hormone‑sensitive lipase and increases FFA release;. [10]
4.3 – Metabolic aids & cortisol modulation
– MOTS‑c: mitochondrial‑derived peptide that mimics exercise‑/fasting‑like signals → ↑AMPK activity, insulin sensitivity, and fat oxidation; may help preserve muscle.
– Metyrapone: cortisol‑synthesis inhibitor (blocks 11‑β‑hydroxylase) → lowers cortisol; used clinically in adrenal‑excess / Cushing‑related workups and mild autonomous cortisol secretion to improve metabolic markers.
Retatrutide, Semaglutide, Cagrilintide, Tirzepatide (Mounjaro), etc. are GLP‑1 / multi‑agonist drugs that strongly reduce appetite and improve glycemic control, making it easier to adhere to a long‑term calorie deficit. [9]
Makes PSMF 10 times easier to follow up.
4.1 – Stimulants
Caffeine, ephedrine, and prescription stimulants (Methylphenidate, Dextro, Vyvanse etc.) suppress appetite and increase catecholamines, which can raise energy expenditure but also heart rate, blood pressure.
I must say they are very mogger for energy on cut to keep up with daily life, I'm probably going to post a thread about stims soon aswell.
4.2 – "Fat‑loss enhancers"
– Clenbuterol: β2‑agonist → ↑cAMP → ↑lipolysis; can cause tachycardia (High heart rate) though.
– A-Yohimbine: α2‑antagonist blocking anti‑lipolytic signalling; works best fasted (insulin blunts its effect) but can cause anxiety and blood pressure spikes.
– Ephedrine + caffeine: increases catecholamine release / β‑receptor activation → ↑thermogenesis and lipolysis; significant CNS and cardiovascular load.
– L‑Carnitine: Facilitates fatty acid transport into mitochondria. Best injected (oral absorption is kinda poor). [14]
– Berberine / Metformin: Activates AMPK → ↑fat oxidation. Also improves insulin sensitivity. [15]
– T3 (Cytomel): ramps metabolism and fat burning but can accelerate muscle loss, strain the heart, and suppress normal thyroid function if misused.
– Exogenous ketones / ketone esters: Forces body into ketosis → ↑fat oxidation. Useful for non-keto dieters. ( doesn't really matter when on PSMF)
– GW501516 (Cardarine): PPARδ agonist → ↑fat oxidation + endurance. called cancerine by some (although the evidence is mixed). Depletes carnitine—relies on sufficient carnitine for beta oxidation effects.
– Growth Hormone (GH): stimulates hormone‑sensitive lipase and increases FFA release;. [10]
4.3 – Metabolic aids & cortisol modulation
– MOTS‑c: mitochondrial‑derived peptide that mimics exercise‑/fasting‑like signals → ↑AMPK activity, insulin sensitivity, and fat oxidation; may help preserve muscle.
– Metyrapone: cortisol‑synthesis inhibitor (blocks 11‑β‑hydroxylase) → lowers cortisol; used clinically in adrenal‑excess / Cushing‑related workups and mild autonomous cortisol secretion to improve metabolic markers.
Bottom line: if you aren't already sticking to your diet, ancillaries are not the bottleneck.
5 – Exercise (Lifting, Cardio & Steps)
5.0 – Lifting to keep muscle
On a PSMF, high protein plus resistance training is what tells your body "keep this muscle" while you're in a big deficit. [16]
– Train each muscle group 1–2× per week.
– Keep your main compounds in (bench, squat, deadlift, OHP, rows, pull‑ups), but don't chase PRs while aggressively dieting.
– Focus on maintaining strength and performance, not progressing; 2–4 hard sets per exercise is usually enough stimulus without murdering recovery.
5.1 – Cardio & steps
– Baseline: aim for around 10k steps per day to keep NEAT high.
– Avoid excessive added cardio at the start of a PSMF – it ramps hunger and fatigue and can speed up metabolic adaptation on very low calories.
– In the final days before a deadline, you can add more Zone 2 cardio (incline treadmill, cycling, etc.)
On a PSMF, high protein plus resistance training is what tells your body "keep this muscle" while you're in a big deficit. [16]
– Train each muscle group 1–2× per week.
– Keep your main compounds in (bench, squat, deadlift, OHP, rows, pull‑ups), but don't chase PRs while aggressively dieting.
– Focus on maintaining strength and performance, not progressing; 2–4 hard sets per exercise is usually enough stimulus without murdering recovery.
5.1 – Cardio & steps
– Baseline: aim for around 10k steps per day to keep NEAT high.
– Avoid excessive added cardio at the start of a PSMF – it ramps hunger and fatigue and can speed up metabolic adaptation on very low calories.
– In the final days before a deadline, you can add more Zone 2 cardio (incline treadmill, cycling, etc.)
6 – How to Prevent Failure (Mindset & Social Tactics)
– Don't say "I'm on a diet" to no. Just say you're not hungry or you already ate bro
– Learn to enjoy social events without eating; sip sugar‑free soda, water, tea, or black coffee and chill.
– No cheat meals, no "just one slice", no "I'll make up for it tomorrow".
– Remember that in normal day‑to‑day life, almost no situation actually forces you to eat junk – either stay fat or be shredded, make your choice.
Run this properly and, depending on your starting body fat, you can get noticeably lean in ~4–8 weeks,
which lines up with what clinical PSMF programs see under supervision. [17]
– Learn to enjoy social events without eating; sip sugar‑free soda, water, tea, or black coffee and chill.
– No cheat meals, no "just one slice", no "I'll make up for it tomorrow".
– Remember that in normal day‑to‑day life, almost no situation actually forces you to eat junk – either stay fat or be shredded, make your choice.
Run this properly and, depending on your starting body fat, you can get noticeably lean in ~4–8 weeks,
which lines up with what clinical PSMF programs see under supervision. [17]
7 – TL;DR & More material
TL;DR:
Track calories, Fats and Carbs < 20gr, Eat mainly protein, Supplement electrolytes, Eat Less than 1000calories, Train each muscle group 1-2 times a week, Keep your step count and daily activity high (<10.000 steps)
Trust the process.
Optionally:
Use GLP‑1 / multi‑agonists like Reta, Tirz or Cagr for apetite suppresion, Use Stimulants for energy and apetite suppresion, Use the "Fat Loss Enhancers" to maximise lipolysis and beta oxidation, Use Mots-c for metabolic markers, Use Metyrapone to inhibit cortisol, Introduce Zone 2 cardio after a while
8 – Scientific Backup/ Sources:
1. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes.
https://pubmed.ncbi.nlm.nih.gov/26817506/
2. Protein sparing modified fast diet program.
https://www.clevelandclinicabudhabi.ae/en/health-library/health-resources/treatments-and-procedures/protein-sparing-modified-fast-diet-program
3. The biochemistry and physiology of mitochondrial fatty acid β-oxidation and its genetic disorders.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5766985/
4. Fatty acid oxidation.
https://www.ncbi.nlm.nih.gov/books/NBK560564/
5. Body recomposition: can trained individuals build muscle and lose fat at the same time?
https://pmc.ncbi.nlm.nih.gov/articles/PMC5421125/
6. Lipolysis.
https://en.wikipedia.org/wiki/Lipolysis
7. The combined effects of exercise and food intake on adipose tissue and splanchnic metabolism.
https://journals.physiology.org/doi/full/10.1152/ajpgi.00554.2006
8. AMP-activated protein kinase, a metabolic master switch: possible roles in type 2 diabetes.
https://www.sciencedirect.com/science/article/abs/pii/S1043276017301492
9. Once-weekly semaglutide in adults with overweight or obesity.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10552824/
10. Effects of growth hormone on glucose, lipid, and protein metabolism in human subjects.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6226059/
11. Carnitine transport and fatty acid oxidation.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4967041/
12. Carnitine and fatty acid transport.
https://www.lipidmaps.org/resources/lipidweb/lipidweb_html/lipids/simple/carnitin/index.htm
13. Adaptations of skeletal muscle to endurance exercise and their metabolic consequences.
https://pubmed.ncbi.nlm.nih.gov/23899751/
14. Carnitine in human muscle bioenergetics: can carnitine supplementation improve physical exercise?
https://pmc.ncbi.nlm.nih.gov/articles/PMC8910660/#B46-ijms-23-02717
15. Efficacy and safety of berberine alone for several metabolic disorders: a systematic review and meta-analysis of randomized clinical trials.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5839379/
16. Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.
https://pubmed.ncbi.nlm.nih.gov/37724991/
17. Very-low-calorie diets and sustained weight loss.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4784653/
https://pubmed.ncbi.nlm.nih.gov/26817506/
2. Protein sparing modified fast diet program.
https://www.clevelandclinicabudhabi.ae/en/health-library/health-resources/treatments-and-procedures/protein-sparing-modified-fast-diet-program
3. The biochemistry and physiology of mitochondrial fatty acid β-oxidation and its genetic disorders.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5766985/
4. Fatty acid oxidation.
https://www.ncbi.nlm.nih.gov/books/NBK560564/
5. Body recomposition: can trained individuals build muscle and lose fat at the same time?
https://pmc.ncbi.nlm.nih.gov/articles/PMC5421125/
6. Lipolysis.
https://en.wikipedia.org/wiki/Lipolysis
7. The combined effects of exercise and food intake on adipose tissue and splanchnic metabolism.
https://journals.physiology.org/doi/full/10.1152/ajpgi.00554.2006
8. AMP-activated protein kinase, a metabolic master switch: possible roles in type 2 diabetes.
https://www.sciencedirect.com/science/article/abs/pii/S1043276017301492
9. Once-weekly semaglutide in adults with overweight or obesity.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10552824/
10. Effects of growth hormone on glucose, lipid, and protein metabolism in human subjects.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6226059/
11. Carnitine transport and fatty acid oxidation.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4967041/
12. Carnitine and fatty acid transport.
https://www.lipidmaps.org/resources/lipidweb/lipidweb_html/lipids/simple/carnitin/index.htm
13. Adaptations of skeletal muscle to endurance exercise and their metabolic consequences.
https://pubmed.ncbi.nlm.nih.gov/23899751/
14. Carnitine in human muscle bioenergetics: can carnitine supplementation improve physical exercise?
https://pmc.ncbi.nlm.nih.gov/articles/PMC8910660/#B46-ijms-23-02717
15. Efficacy and safety of berberine alone for several metabolic disorders: a systematic review and meta-analysis of randomized clinical trials.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5839379/
16. Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.
https://pubmed.ncbi.nlm.nih.gov/37724991/
17. Very-low-calorie diets and sustained weight loss.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4784653/
How WE are gonna look like this summer:
- A glycogen depleted Menas
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