How Malcolm Hit Single Digit Body Fat (Aggressive Fat Loss Transformation)

 

How to Hit Single Digit Bodyfat

In this podcast, I jump on the line with one of my followers, Malcolm Boyce! Malcolm achieved a stunning transformation in only 10 weeks following my Aggressive Fat Loss nutrition program (with warrior shredding program workouts).

He dropped his waist from 34″ all the way down to a flawless 31.5″ at a height of 5’11.* All while improving strength! He traded a beefy football player/wrestler look for that of a lean and chiseled warrior.

In this episode, I pick his brain and we learn how he succeeded on this journey, uncovering plenty of tips on how you can achieve great results too!

Oh and big news – I’ve recently completely re-hauled my Aggressive Fat Loss program. And I’ve made it my most up to date and complete fat loss course, ever! I’m contemplating dropping my personal coaching program because of how effective this thing is.

If you want to be notified on the release date (very soon) go here – Aggressive Fat Loss 2.0. If you have the original course, you will be able to get the new course for a small upgrade investment, since this is way more comprehensive. Anyways….

In This Episode You’ll Learn:

  • The importance of taking your mind off getting lean and focusing on the day to day journey (5:30)
  • How Malcolm was able to break free of his carbophobia and get to his leanest physique ever (11:00)
  • Malcolm’s experiences with intermittent fasting and his coffee trick for people that hate coffee (12:00)
  • Malcolm’s experience with counting his macros and how he learned to do it (14:20)
  • Malcolm’s favorite filling and delicious meals on an intermittent fasting diet plan (16:55)
  • How to maintain a high sex drive and energy levels on an aggressive diet (22:50) 
  • Why rapid fat loss diets aren’t worth it and probably won’t work in the long run (24:00)
  • Why you don’t need cardio to lose fat and stay lean (30:00)
  • How smashing your fitness goals can change your entire life (33:00)
  • The most important first two steps you must take to reach your long term goals (35:20)
  • How to eat like shit and stay lean (39:00)
  • The main reason why we track macros, no one will admit this (40:50)
  • How to deal with people judging you for eating big meals like a boss (42:30)
  • And much more…

Watch The Video Here

https://www.youtube.com/watch?v=wUYYK_ZbXsI

 

Thank You For Listening!

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44 Comments

  1. Balkans on March 17, 2015 at 10:52 am

    Hi Greg, do you maybe know how much calories he ate during this transformation? It would be very useful for me to know beacause I’m at about same level as he was before this transformation. Cheers and thanks for making time to respond to all of our questions :)

    • Greg on March 18, 2015 at 2:43 pm

      I think he was eating around 1900-2000 calories per day. So pretty low.

  2. David on March 13, 2015 at 12:19 am

    I love your stuff! I’m currently using the warrior shredding program and it’s working wonders. I have a question though. I’m LDS (Mormon) and we don’t drink coffee or tea. You stress the importance drinking black coffee in the morning and the benefits it has towards fat loss. I was wondering what I should use as a replacement to get the same benefits? Thanks!

    • Greg on March 13, 2015 at 12:37 pm

      Hey David. Yeah for you I would recommend some caffeine supplement / fat burner. It basically does the same thing.

  3. Mario on March 6, 2015 at 10:04 pm

    Hey, Greg. Appreciate all you do. Your material has really helped me have a sane gym regimen and solid results at age 47 with a global exec job.

    Hope you can help me out. I am concerned my form suffers too much as I progress to higher weight. One example is that once I start doing Sumos at over 100 kg my back starts to round. No pain or anything but the movement looks ugly. Up to 120 kg but my spine looks like a VW Bug. Same with hammers… I can work with 30 kgs but the movement gets sloppy and I start swinging the weight and cannot hold it at the top of the movement range in a controlled way.

    Should I focus on more time under tension at lower weights and stop trying to progress so fast?

    Thanks!

    • Greg on March 8, 2015 at 1:48 pm

      Thanks Mario!

      Yeah definitely don’t let your back round. I’d suggest going lighter and just working on solid form. Only increase the weight when you feel really confident. That might mean only adding 5 lbs every other week. But I’d start by dropping to a weight you can do with great form.

      • Mario on March 13, 2015 at 1:39 am

        Really grateful for your advice, Greg.

        Lifetime customer here!

  4. Mike on March 1, 2015 at 9:39 am

    Sorry for asking you 2 time the same question, I thougth the first one hasn’t been sent, It wont happen again.
    Have a good day!

  5. Mike on February 28, 2015 at 9:45 pm

    Hi Greg!
    I bulked for a good 8 month and I was doing a 5 day split, was hitting everything twice a week and was doing alot of volume. At the moment i’m currently cutting and I want to try your free full body workout for 8 weeks where you focus more on strength. My question is: if I do your full body workout during my cut, will I loose muscle ? I’m asking this because I fear that I will loose muscle if I do alot less volume than I used too and focus more on strength instead of hyperthrophy ?

    • Greg on March 1, 2015 at 9:59 pm

      No you definitely won’t lose muscle. You may even see some small increases in muscle as you build strength.

  6. Justin on February 28, 2015 at 9:30 pm

    How much does he weight in the after pic? Thanks.

  7. Ilham on February 26, 2015 at 9:53 pm

    Hey Greg,

    Thanks for the interview. Any updates on when we’ll see the second part of the Brad Pilon interview?

    Still waiting on that. Can’t wait.

    • Greg on March 1, 2015 at 10:00 pm

      Thanks man! yeah I’ll post this week man.

  8. Tracey on February 26, 2015 at 6:08 pm

    What a great transformation & podcast! I especially loved the part where you mentioned it really comes down to calories. So many people get caught up in Macros. Please have more podcasts like this :)

  9. ÉUmArroz on February 26, 2015 at 1:34 pm

    Hey greg,

    Do you recommend eating different amount of calories on rest and training days or keeping the same everyday, basing on an average amount?

    • Greg on February 27, 2015 at 12:19 pm

      If your main goal is fat loss, I’d suggest staying in a deficit on both days. I usually keep it around the same, for simplicty.

      • ÉUmArroz on March 2, 2015 at 7:34 pm

        Thanks.

        But if the main goal is muscle building, do you recommend different amount of calories on training and rest days or keeping the same? Which’s better for not gaining fat?

        • Greg on March 4, 2015 at 12:33 pm

          There are a couple options. For a lean bulk plan I’d either do 1-2 lower calorie days. Or I’d do 3 weeks of high calories (500+ maintenance per day) and then 1 week of lower calories (300 below maintenance per day)

          • ÉUmArroz on March 4, 2015 at 2:53 pm

            About the first option, by “lower calorie days” you mean caloric deficit right? Or maintenance?

            Thanks for the attention, man!



          • Greg on March 4, 2015 at 4:43 pm

            Calorie deficit.



  10. R on February 25, 2015 at 9:34 pm

    Hey Greg.

    I recently went to the hospital for a massive panic attack. I seem to have lots of anxiety and depression all of a sudden. Never had this issue before. Pulse and blood pressure are high. Only thing I’ve done different is I stopped taking pre-workouts and started no fap.

    Thoughts?

    • Greg on February 26, 2015 at 1:25 am

      Hmmmm that’s very strange. Stopping pre workout wouldn’t have done that. And I doubt no fap would. But you can always try masturbating 1-2x per week to see if that helps. Could also be coincidental – that the panic attack happend the same time as this other stuff. Try to get inside your body and think what really could be triggering this on an emotional level.

  11. David on February 25, 2015 at 7:31 pm

    Hi Greg! I just found out your youtube channel and your website and I really like it!
    I’m currently cutting right now and i’m interested in doing Intermittent Fasting, but i’m a teenager and I would like to know if doing IF will or could stunt my growth ?

    Thanks

    • Greg on February 26, 2015 at 1:32 am

      Well… good question… I honestly doubt it. My youngest brother started fasting around 14-15 years old and he’s the tallest of my 4 brothers and I. But that’s just one anecdotal experience. But the growth hormone boost of fasting may help with height, who knows. I’d just recommend eating a lot during your feasting window if you plan on fasting.

  12. SolomonBicakcic on February 25, 2015 at 7:03 pm

    Hey Greg, I see you recommend to do specialization on upper chest and shoulder while cutting. I like that idea but what exactly do you mean by that? To do additional rest pause style training for upper chest and shoulders or what? Cheeer mate

    • Greg on February 27, 2015 at 12:22 pm

      You don’t necessarily need to do rest pause. But just hit a little more volume on upper chest and shoulders. Definitely rest pause laterals and rear delts on shoudlers. But chest you can just do a little more volume. An extra exercise or set. I don’t like rest pause on chest that much.

  13. Jeremy on February 25, 2015 at 6:32 pm

    Hey Greg love to see you release the tolle/presence road to ripped;)

    • Greg on February 27, 2015 at 12:22 pm

      hahah great idea. I’ll have to do it soon, did you see this video yet? https://www.youtube.com/watch?v=iRxkPnpUmyg

      • Jeremy on February 28, 2015 at 5:21 am

        Actually did greg and really enjoyed it, you seemed particularly connected and egoless quite amazing :)

        • Greg on March 1, 2015 at 10:00 pm

          Awesome thanks. Well right now seem to be able to become very present and transcend the ego at times. But i’m not always perfect. I seem to just have a nice amount of presence haha.

  14. Michael on February 24, 2015 at 3:40 pm

    Hey man,

    I bought your aggressive fat loss program when you first released it and saw awesome results, I shed 10 lbs in 4-5 weeks taking me from around 15% bf to 9-10% I plan to use the diet again for summer coming up. it was such an enjoyable experience as well, for the rate of fat loss it doesn’t feel like your on a diet.

    I have a question regarding my weighted pull ups/ chin ups i am 172lbs at 14%bf. I can do weighted pull ups with 23.5kg attached for 5 reps and weighted chins for 5 reps with 33.5kg attached. i have been stuck at this weight for a while now and I tried altering the rep range and switching between the two variations (i don’t have a parallel grip)

    i have been doing a 2 day split and was wondering whether I should switch to a 3 day split, my thinking is that its becoming too neurally fatiguing. i know i could lose some fat and that would allow me to add more weight but I feel i still have a lot of weight to add and should be able to progress without that.

    My other thought is maybe i need to eat more so that i am gaining weight in the form of muscle to allow for more strength.

    hope you can help man. looking forward to the new and improved AFL program!

    • Greg on February 26, 2015 at 1:37 am

      Yeah try the 3 day split. I’d suggest sticking to one variation at a time. Either pull up grip or chin up grip. Switch to the other variation when you stall.

      I don’t think you need to eat more. Chin ups are easier to progress if you don’t gain much weight.

  15. Barrett on February 23, 2015 at 7:34 pm

    Greg, nice interview an even better transformation with Malcolm thanks to your program. Quick question, Im doing the American Psycho workout and for the first 6 months i lost a ton of weight (was 185 went to 155) also im 6’3. For awhile i kept hearing youre slimmng down, youre too skinny, etc.. I wasnt noticing any bulking at all. My question is should i still do the cardio every other workout if i want to get bigger
    ? And what about calories? if i want to gain muscle dont i HAVE to have more calories and protein? Basicaly im lost as of what to do, dotn want to be too skinny but dont want to get bulky undefined muscle. kind of liek malcolm in the first picture.

    • Greg on February 23, 2015 at 7:43 pm

      Yeah it’s probably time to start putting on muscle and size. You can do cardio on your rest days if you want, but it’s not necessary, especially if you have no trouble staying lean.

      Start eating more man! Aim for 0.5-1 lbs of muscle gain per week.

  16. Ryan on February 23, 2015 at 6:30 pm

    Greg does taking creatine ‘break’ a fast, would you recommend it in general and do you take it post workout or in your feeding window?

    Thanks

    • Greg on February 23, 2015 at 8:03 pm

      It’s best to take creatine right after a workout, or whenever you want on rest days. And no, it wouldn’t break a fast.

  17. D on February 23, 2015 at 12:13 pm

    Great podcast and amazing transformation. Was just wondering what body fat percentage Malcolm is in both of these photos shown on the page?

    Thanks

    D

    • Greg on February 23, 2015 at 1:02 pm

      Good question. Around 9.5% in the after and 15.5% in the before pic.

    • mark on February 23, 2015 at 1:34 pm

      I ENJOYED THE mp3 bigtime Im trying to get back to 150 im at 159 been sedentary for few months from being lazy as hell. ANy tips?

      Malcolm u killed it gr8 job man really only 10 weeks it looks amazin. I love cardio 2 so dis will b easy

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