eat anything you want and get ripped

[2 of 4] How I Got Ripped Doing Less and Eating Anything I Want: My Cutting Results

In Diet and Training by ChoLeave a Comment

If you want to know how I got ripped doing less and eating anything I want, then continue reading on.

In the previous article, I told you how I started my fitness journey. I showed you the pain and struggle that I’ve been through and also proved to you that there’s a light at the end of the tunnel. If you will recall, I started as a wimpy 135-pound boy, became a 180-pound skinny fat, then broke out of the cocoon as the “fit” guy.


 Progress photos of me after learning everything I can about fitness


In that article, I gave you the 5 fitness truths that I wish I knew before I started my fitness journey. They are:


  1. You don’t have to kill yourself in the gym to get results. In fact, you may even get faster results doing less.
  2. You don’t need to eat “healthy” foods to get abs. You can even eat a lot of unhealthy foods and achieve that.
  3. You don’t need cardio to lose weight or get abs or get ripped.
  4. High reps are not for fat loss, nor doing them creates muscle definition.
  5. Getting stronger is more important than the “pump” and the “soreness”.


If you haven’t read it yet, I would highly suggest doing so before reading this one. There are a lot of extremely useful tips that you can get from there.


Click here and come back here only after you’ve finished reading everything


Done reading?


Good. Let’s continue.


In that article, I also revealed to you a snippet of my transformations eating anything I want, partying almost every week, doing no cardio, and training only three times a week.


Here are the details. 


Part 1  (2016) : 3-Month Cutting Results


I had been lifting for years at this point but this was the first time ever that I really took the cut seriously. Meaning, I started learning how to track my calories and macros and adjust as needed whereas before I just lift and lift without paying too much attention to my nutrition. Yes, I have a “diet” before — the typical chicken breast, no rice, broccoli, salad, and other tasteless shit. They’re too restrictive and not sustainable, so I ditch them, and you should too if you don’t enjoy it. Now, I eat anything I want and enjoy life to the fullest.


Before and After Photos:


3-month cutting results. This is me after finding out the easiest way to transform your physique



Top photos: 75.4 kg or 166.88 lbs — taken last October 2016

Bottom photos: 71 kg or 156.2 lbs — taken last December 2016

Difference: 4.4 kg or 9.7 pounds

Fat loss progress — weekly weigh-ins:


10/3/16 – 75.4kg
10/10/16 – 74.8kg
10/17/16 – 74.5kg
10/24/16 – 73.7kg
10/31/16 – 73.4kg
11/7/16 – 73.1kg
11/14/16 – 72.5kg
11/21/16 – 72.7kg
11/28/16 – 72.2kg
12/5/16 – 71.9kg
12/12/16 – 71.8kg
12/19/16 – 71.5kg
12/27/16 – 71kg


I was losing an average of 1 to 1.5 pounds each week, which is a safe fat loss rate. If I wanted to preserve more strength and size, I would’ve gone slower.


Lifting stats:


Bench Press
Start: 4 sets x 5 reps @205lbs
End: 3 sets x 5 reps @185lbs

Overhead Press
Start: 3 sets x 5 reps @125lbs
End: 3 sets x 5 reps @115lbs

Start: 4 sets x 5 reps @225lbs
End: 3 sets x 5 reps @235lbs

Start: 3 sets x 5 reps @240lbs
End: 3 sets x 5 reps @300lbs

Start: 3 sets x 5 reps @65lbs
End: 3 sets x 5 reps @70lbs

– All workouts were fasted.


– As you can see, I only made some progress on some of the lifts, while on others, I regressed. That was expected because getting stronger in a caloric deficit state is downright difficult, if not impossible. The goal when doing a cut is to preserve strength and muscle mass while losing fat.


– What about the legs? Here is a front shot of my quads. Sorry for the bad quality. The only exercises I did for the legs were Squats and Sumo Deadlift/Deadlift:


leg progress


Diet and supplements:


Calories were from 2400 to 1800.

– Protein was up to 160g200g every single day because you need more protein when doing a cut to lower the risk of muscle loss. I consumed most of my protein from protein powders.

Intermittent Fasting was done every day — 16 hours fast, 8-hour eating window.

– Ate 2 meals a day.

– Ate dirty throughout the duration of the cut. You can check some of my MyFitnessPal diary logs here:


Myfitnesspal log #1Myfitnesspal log #2Myfitnesspal log #3Myfitnesspal log #4


– I partied almost every weekend — usually on Saturdays. I didn’t count the alcohol calories as strictly as I could, but I was sure that I always left space for them. I drank beers and liquors. There were a number of days that I struggled to get home. You know, drink, puke, and drive.


Additional details:


– I trained 3 times a week for 10 weeks, had a deload week, then progressed to training 3-4 times a week for 5 more weeks.

*Note that I said 3-4 times a week because for the last 5 weeks, I stuck to an every other day workout schedule. I didn’t follow the M-W-F or T-TH-S schedule but kept it strictly 1 day on, 1 day off. So my workout schedule for the last 5 weeks was like this:

Monday – Workout
Tuesday – Rest
Wednesday – Workout
Thursday – Rest
Friday – Workout
Saturday – Rest
Sunday – Workout
Monday – Rest
Tuesday – Workout
Wednesday – Rest

And so on…

So that’s 3 workouts on some weeks and 4 workouts on some.

I never did a single cardio session.

Part 2  (2018) : 100-day Cutting Results


So yeah, after that cut above, I stopped dieting the whole 2017 and at this point, had zero desire to workout. 3 months passed and not a single working out was done, it’s safe to say that I was back to ZERO. Well, not really zero, but very far from my usual condition.


I was fat, my body’s very weak due inactivity, and I had no desire to do anything to get out of this condition. To be honest, I was comfortable. I was eating anything that I want, playing video games and watching anime all day without worrying about setting PRs in the gym and tracking calories.


The thing that sparked my motivation to get back on track again was the #MFChallenge, the 100-day transformation challenge that I created for the people that teach. Since I was on a hiatus for quite some time, I set my mind to this new goal:


Join the #MFChallenge in my worst state and show everyone, especially my members that the very thing I teach indeed works.


I promised to show them videos of my workout, how I workout, my calories, and everything else.  I want all of us to go through the journey together.


This was me on January 20, 2018, vs April 29, 2018:


Before and After Photos:


Get ripped in 100 days

Ripped legs

Legs looking decent. Nevermind the calves



I’m sure you can’t read what’s written on the left photo’s paper so here are my stats:


Left photos/video: 75.7kg or 166.54lbs @17.3% body fat — taken January 20, 2018

Right photos/video: 69kg or 151.8lbs @12-13% body fat (estimate) — taken April 29, 2018


Weighing scale

100th-day weight. The average weight for the week was also 69kg. Ignore the body fat % (14.1) as nothing’s really accurate.


*The pic on the right was taken on April 29, 2018. The reason “May 1, 2018” is written there is because I had to leave for vacation on April 29, 2018, and will be back by May 3rd already. I had to take my 100th-day photo in advance.


Difference: 6.7kg or 14.74pounds


– All photos were taken upon waking up. No pump or whatsoever.

– I am using BodyAnalyzer scale that I bought from Vanity Planet’s site.


Fat loss progress — weekly weigh-ins (averages)


Start – 75.7kg
Week 1 – 76.2kg
Week 2 – 74.5kg
Week 3 – 74.1kg
Week 4 – 74.6kg
Week 5 – 74.2kg
Week 6 – 74.0kg
Week 7 – 74.7kg
Week 8 – 73.5kg
Week 9 – 73.2kg
Week 10 – 72.5kg
Week 11 – 71.9kg
Week 12 – 70.8kg
Week 13 – 70kg
End – 69kg


*All weigh-ins were on empty stomach — upon waking up, before eating or drinking, and after peeing or pooping.




– There was a sudden drop of weight at the beginning. That’s normal. Most of it was water.

– Weeks 2-7 — wasn’t really losing weight because I was maintaining the 2100 calories. Thought I was going to recomp (build muscle and lose fat simultaneously) easily since I was coming from a layoff. Wrong.

– Week 8 and beyond — dropped my calories to 1800 and slowly reduced it as the weeks went by (lowest was 1500-1600). Finally saw the scale moving in the right direction again, though I think I overdid it coz I was losing more than what’s planned. Bad sign.


Lifting stats


Bench Press
Start: 50kg x 6 reps
End: 90kg x 5 reps

Overhead Press
Start: 40kg x 6 reps
End: 60kg x 5 reps

Squats (low bar)
Start: 50kg x 5 reps
End: 100kg x 4 reps

Start: 90kg x 5 reps
End: 160kg x 6 reps

Start: Bodyweight x 5 reps
End: Bodyweight + 40kg x 6 reps




– As you can see, I made decent progress on most of my lifts, and that’s because regaining strength is always faster than building it in the first place. Even though I’m still weaker from my previous numbers, I am happy that I slowly getting back there.

– Around the 12th week of dieting, I experienced loss of strength on almost all my lifts. 

– A loss of strength when nearing the end of a cut is normal and expected. As long as it’s not a huge and sudden drop, you don’t have to worry. There were even days when my strength really plummeted, like losing 10-15 lbs on some movements. A deload/refeed always did the job.

– Apart from my usual deload weeks, I was also having deload days nearing the end of my cut. An extra day or two have always helped me.


Diet and supplements


– Calories were from 2200 to 1600.

For the first few weeks, calories were 2200, then slowly reduced it until 1600. I hit the lowest (1600) around the 12th week because I was feeling impatient and desperate that I wasn’t lean enough and the end date is almost near. That was also the time I experienced lots of bad gym sessions. Not a good idea to drop that low when I was still losing at 1800ish.

– Protein was up to 160g–200g every single day because you need more protein when doing a cut to lower the risk of muscle loss. I consumed most of my protein from protein powders.

– Intermittent Fasting was done some days when I wanted to feast later in the day. Most days, I didn’t fast. I just ate anytime I wanted. 

– Refeeds (maintenance or near maintenance calories) had increased (every 1-2 weeks) when I reached week 12 until the end.

– Ate the most basic foods:

Nilagang Baka
Pancit Canton

You name it, I ate it. No meal preps or “diet foods”. I just tracked my calories and make up for the lack of protein using protein powders.

“Calories in, calories out.”

Grind that into your head because that’s the most important thing when it comes to losing or gaining weight.

Supplements were:

  • Whey Protein
  • Multivitamins
  • Fish Oil

Additional details


– I trained 3 times a week almost the entire duration of the cut. There were times that I trained 4 times a week but it was still on an every-other-day schedule.


Monday – Workout
Tuesday – Rest
Wednesday – Workout
Thursday – Rest
Friday – Workout
Saturday – Rest
Sunday – Workout
Monday – Rest
Tuesday – Workout
Wednesday – Rest

And so on…

– I did ZERO cardio session. (I did 1 session but that’s after this challenge)


A few months after…


This was the result that I’ve achieved after extending my cut and transitioning to bulk. I think this was around May-June this year (2018). Not too shabby.



Lifting stats today


Bench Press
100kg x 6 reps

Overhead Press
70kg x 6 reps

140kg x 2 reps

220kg x 1 rep

Bodyweight + 50kg x 4 reps


Huge strength increased because of the caloric surplus (6th month of bulking now).


Reasons for Doing the Cut


I started the first “dirty” cut for three reasons:

  1. I had never done a super documented cut like this one and wanted to see how it would turn out. I was so sure that I could learn a lot from it, and boy I was right.
  2. I had never done a dirty cut before. When I was cutting a few years ago, I was always sticking to a meal plan — eating the same foods every single day. That was boring and I wanted to try something different because like most of you, I really can’t live the bodybuilder lifestyle. I can’t eat the same foods over and over again without getting sick. I have a huge sweet tooth and I can’t give up the pleasurable foods so easily — yet, I want to have a good-looking physique. I looked for ways to satisfy both needs, and I can say that I succeeded.

    It was just a few months back when I tried to implement the science of IIFYM (If it fits your macros), or just getting the calories right regardless where the foods come from. Needless to say, I proved it to myself and to so many people, and this article shows you that it could be done and how it could be done.
  3. I wanted to show you, my readers, the exact thing that I did. I wanted to give you guys hope that even when you think you lack the discipline to eat healthily, to go to the gym 5-6 days a week, and to refrain from partying and drink alcohol, that it is still possible to transform your physique — and I am one of the living proofs.


While this probably isn’t an admirable physique for some, I can say that I am very happy with the results that I got. I don’t care how I compare with other fitness figures out there, I only care about my own version of “better.”


In a nutshell, I just wanted to show you guys that it’s possible to get optimal or even better results doing the unconventional and uncommon stuff like:


– Training only 3 times a week

– Eating anytime you want

– Eating pizza, ice cream, chocolates, rice, cake, desserts, and anything that I want while still dropping fat

– Skipping cardio all throughout

– Not wasting money on some BS supplements

– No SARMs or steroids


Why Do I Want to Eat Unhealthy All the Time?


Photo of burgers, pizzas, and fries


First, I wasn’t intentionally eating junk and unhealthy foods all the time. My approach to diet is having no food restrictions, meaning I can eat whatever the hell I want as long as it fits my calorie needs for the day, hence the term IIFYM (If It Fits Your Macros). Having no food restrictions is different from deliberately choosing to eat unhealthy foods, but I can say that most of the foods that I consumed during this cut were from the not-so-healthy sources.


I’m not sure how others will feel about this and I’m also not saying that this (IIFYM) is the best eating strategy for everyone, but this is what works best for me. It helps keep my sanity when dieting, and it is the most ideal and sustainable for my lifestyle. I’ve tried the broccoli and chicken breast, oats and eggs, brown rice and veggies 6-7 days a week, but I felt like I was losing my mind and always ended up having a lot of cheat meals. What currently works best for me is eating in a flexible manner and vigorously tracking macros and calories.

Final Note


Seeing my photos a couple of years back and comparing it to my photos today, I realized that the progress I’ve had in the last 2 years was very good, but not that much. In terms of muscle size and body fat levels, I am of course looking better today than I was 2 years ago. But the best thing about this, I am training only 3 days per week now and sometimes 4, whereas before I was doing 6 days a week.


Muscle building photo comparison

2015 and 2016


The amount of time and effort that I’ve freed up is what makes my whole fitness method sustainable and far more enjoyable. Before, I was so strict that my friends couldn’t even ask me out, invite me to drink and party, and binge eat with them — I made myself look like very anti-social. Today, I give myself a lot of time to indulge, to have fun, to eat the foods that I want every single day, while at the same time improving every bit of my physique.


When you know the basic principles, the science, and the proper execution of these, you don’t have to worry that much about being “perfect.” You can have all the fun you want — without thinking much of hard work and sacrifice — and you will be surprised that you can achieve a lot more than others.


The method I am teaching you is not new — I didn’t invent it. I’ve just taken the time and effort as well as the courage to apply everything that I’ve been learning. And here I am, showing you the evidence that this method truly works. The very thing that I am teaching you is the very exact thing that I did to achieve this level.


Also, like I’ve said, I am not here to compare myself to other people. I know a lot who have done more than me in terms of having more muscle mass, lower body fat percentage, more aesthetically pleasing, etc., but I don’t care. They have their own battle that they’re conquering and so am I, and so are you.


My goal is not to be a bodybuilder nor compete with them. My goal is not to have a better-looking physique than this or that person. My goal has always been to improve myself, to accept what life has given me and build upon it — while enjoying the confidence and other benefits that fitness brings, and teach as many people to do the same.


Who said that you couldn’t do it in 3 workouts per week? Who said you couldn’t do it eating the foods that you love? Who said you couldn’t enjoy partying and drinking alcohol? And who said you couldn’t achieve an optimal result without the use of drugs? All these myths and hearsays that you’ve been getting from magazines, the internet, television, gossips — you can now throw all those beliefs out of the window.


Whoever you are, wherever you’re from, whatever you do, I am telling you with 100% accuracy — you too, can do it.


In the next article, I will show you the exact things to look for in a workout program. Knowing this stuff will give you the confidence that you need to coach yourself and make meaningful progress in your fitness journey.


Now I want to hear from you – how will these transformations help you? Let me know in the comments below.

And if you enjoyed this article or if you learned something today, please help others by sharing it using the buttons below (yes, you can even share it thru text or a messenger of your choice). 





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