How I Eat To Get SHREDDED | 2,500 Calorie Fat Loss Diet (MEAL BY MEAL)

Metabolic Cooking - Fat Loss Cookbook

The best diet for fat loss is simply any diet that puts you in a caloric deficit and allows you to eat your favorite foods. A lot of people overcomplicate losing weight fast but today I want to show you the best diet for fat loss that will allow you to eat whatever foods you crave. Sound too good to be true? Don’t worry, it’s totally based on science and being in a strategic caloric deficit.

Before I share my full day of eating on a fat loss diet let’s make sure you dial in a few very important tips so you can follow along at home and see fast results with your weight loss goals.

TIP 1: Track your calories for 1 week!

If you just track your calories for 1 week and feel what it’s like to be in a slight caloric deficit you will see how easy it can be. If you want to lose weight fast you need to be in a caloric deficit, plain and simple.

I can pretty much go off intuition and understand when I should stop eating for the day. I also have a few of my regular meals that I know the macros of like my high protein french toast recipe, high protein pizza recipe, and a few other go to’s. You don’t need more than a 500 calorie deficit per day. I eat around 2,500 calories on my shred and the weight comes off 1-2 lbs. per week for reference. You are different than me so figure out what your “fat loss calories” are and eat accordingly to lose weight quickly.

Tip 2 : Accountability Journal

Now that we figured out your fat loss calories how will you keep yourself accountable? I suggest keeping a journal and tracking your daily workouts and daily caloric intake. I keep mine in a simple composition notebook you can buy for 1 dollar. Some days you may not be perfect, but if you are forced to track it you will find it really motivating to see how far you’ve come. It also helps to have a journal of your daily calories as you don’t need to hit your “fat loss calories” on the button everyday. Let’s say 1 day you have 2,800 calories and another day you only eat 2,200 calories, you would still be on pace for an average of “2,500 calories per day.” Anyways, just make sure to keep a journal of everything you eat and your estimated calories and hold yourself accountable!


▶︎LINK TO MY SUPPLEMENT BRAND ALPHA LION. I recommend SuperHuman pre workout, G.O.A.T.EIN and the Mass Shredder Stack –

▶︎Follow me on Instagram @TroyShred

▶︎How to figure out your fat loss calories:

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Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis.

Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes.

Discrepancy between self-reported and actual caloric intake and exercise in obese subjects

Spread out protein?

Source: Credit goes to respacted author.

Metabolic Cooking - Fat Loss Cookbook

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  1. Usually don’t watch a lot of fitness videos and diet stuff because there’s so many out there, but I actually really like your videos and the information you put out. Definitely gonna have to try that pizza and the pancakes out.

  2. Troy,

    You've gotta try the Bulging Banana bread that I posted on FB and Instagram! They're great grab and go's for breakfast or a snack.👍

  3. Awesome video Troy. You looking beast and huge as time goes by. Amazing brother. Such an inspiration. Please do a video how you track your macros on the notebook. Thanks man, You rock!!

  4. So you eat small meals throughout the day…high protein moderate carbs and fats?….I slowed my metabolism down and trying to reverse diet…what’s a good deficit to use to get shredded without slowing metabolism?