Shredding Down to 6% Body Fat Naturally: Jesse James West's Prep Series
Summary:
- Jesse James West documents his journey to get down to 6% body fat naturally for a competition.
- He starts at 13% body fat and aims for a dangerously low 6%.
- Morning routine includes weighing himself and sending check-ins to his coach to assess progress.
- Dieting requires precise measurements of food to maintain accuracy.
- Workout routine consists of weight training and cardio, with cardio increasing as the competition nears.
- He emphasizes the mental challenges, especially while traveling and maintaining a strict diet.
- Refeed days are incorporated for increased calories.
Before and after of Jesse at 13% and 6% body fat [ 00:00:00 ]
Initial Assessment and Daily Check-ins [00:00:00]
- Jesse starts at 13% body fat, aiming to reach a very low 6%.
Morning Routine
- Weighing in every morning on an empty stomach to monitor progress.
- Sending daily check-in photos to his coach for assessment, ensuring consistency in poses and setting.
Strict Dieting and Meal Preparation [00:00:45]
- Diet requires precision due to the goal of reaching 6% body fat.
- Weighing all foods to ensure accuracy in calorie and macro intake.
Typical Breakfast
- Consists of 60g of oats, two eggs, and 230g of egg whites.
- Adjustments are made based on the diet plan, such as reducing carbs to enhance shredding.
Image of Jesse cooking his breakfast [ 00:00:50 ]
Workout Regimen [00:01:29]
- High intensity despite low energy levels.
- Pushing through fatigue during workouts, focusing on feeling the muscle work.
- Cardio duration increases as show day approaches.
Physical and Mental Challenges [00:03:52]
- The difficulty of maintaining a strict diet and workout regime.
- Managing the mental aspect of dieting, especially during travel and social events.
Travel Challenges
- Maintaining diet and training while traveling is difficult.
- Preparing and carrying meals to avoid unhealthy options.
Image of Jesse at the airport [ 00:05:18 ]
- Preparing and carrying meals to avoid unhealthy options.
Mental Fortitude
- Overcoming the urge to cheat on the diet when feeling tired or uncomfortable.
- Staying mentally strong is crucial for adhering to the diet and workout plan.
Social Sacrifices [00:09:39]
- Feeling of missing out on social events and holidays due to dietary restrictions.
Fourth of July
- Struggling to enjoy the holiday due to strict diet.
- Feeling detached from friends and family because of focus on competition prep.
- Feeling bad for lacking emotion and engagement due to the mental and physical demands of prep.
Refeed Days and Adjustments [00:11:33]
- Coach Kyle implements increased food intake to assess body response.
Benefits
- Helps in feeling more normal and energetic after prolonged calorie restriction.
- Allows for muscle replenishment and improved performance.
Image of Jesse happy he's getting more food [ 00:11:45 ]
Monitoring
- Assessing how the body reacts to the increased food intake.
- Determining adjustments based on the refeed results.
Final Thoughts and Preparation [00:14:34]
- Describing the simple yet challenging nature of the diet and training.
Final Steps
- Stating the diet consists of egg whites, oatmeal, white rice, and lean meat with veggies.
- Reducing the amount of food as the competition gets closer, one muscle group per day for 50 minutes with 50 minutes of cardio each day.
- Emphasizing the emotional and physical challenges of the journey.
Image of Jesse explaining the process [ 00:14:44 ]