{"id":377,"date":"2026-10-08T08:13:01","date_gmt":"2026-10-08T08:13:01","guid":{"rendered":"https:\/\/charlesoben.com\/?p=377"},"modified":"2026-10-08T12:08:16","modified_gmt":"2026-10-08T12:08:16","slug":"the-most-boring-way-to-get-shredded-still-works-the-fundamentals-i-used-to-reach-7-body-fat","status":"publish","type":"post","link":"https:\/\/charlesoben.com\/?p=377","title":{"rendered":"The Most Boring Way To Get Shredded Still Works: The Fundamentals I Used to Reach 7% Body Fat"},"content":{"rendered":"\n<p><br>Back in 2019 I was a psycho.<\/p>\n\n\n\n<p>Well not a complete psycho, I wasn\u2019t exactly Christian Bale, getting panic attacks because my business card wasn\u2019t glossy enough.<\/p>\n\n\n\n<p>Maybe more just a little unhinged. Why you ask?<\/p>\n\n\n\n<p>Because I woke up one day and decided I needed to cut down to 7% body fat.<\/p>\n\n\n\n<p>No competition, no mid life crisis (I was 29), no charity to support, just because I wanted to challenge myself.<\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1536\" height=\"1024\" src=\"https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/Three-Stage-Fitness-Transformation.png\" alt=\"Fitness transformation showing a journey from starting point to achieving a lean physique at 7% body fat through consistent training and nutrition\" class=\"wp-image-378\" srcset=\"https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/Three-Stage-Fitness-Transformation.png 1536w, https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/Three-Stage-Fitness-Transformation-300x200.png 300w, https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/Three-Stage-Fitness-Transformation-1024x683.png 1024w, https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/Three-Stage-Fitness-Transformation-768x512.png 768w, https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/Three-Stage-Fitness-Transformation-600x400.png 600w\" sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>I remember lots of my friends and family used to laugh at me because my diet wasn\u2019t exactly very creative.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong><u>My 7% Body Fat Meal Plan<\/u><\/strong><\/p>\n\n\n\n<p><span style=\"text-decoration: underline;\">Breakfast<\/span>: 3 eggs, which gradually became just 3 egg whites.<\/p>\n\n\n\n<p><span style=\"text-decoration: underline;\">Lunch &amp; Dinner<\/span>: 150g of lean chicken breast, 130g of basmati rice, 50g of green peas.<\/p>\n\n\n\n<p><span style=\"text-decoration: underline;\">Hydration<\/span>: Enough water to piss like a camel&#8230; +4 litres a day.<\/p>\n\n\n\n<p>Not a drop of alcohol.<\/p>\n\n\n\n<p>Was it fun? If you enjoy watching paint dry, sure. Did it work? Absolutely.<\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1536\" height=\"1024\" src=\"https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/You-dont-Need-Magic.png\" alt=\"Simple chicken, rice and peas meal showing the basic nutrition approach used during a 7% body fat transformation.\" class=\"wp-image-379\" srcset=\"https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/You-dont-Need-Magic.png 1536w, https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/You-dont-Need-Magic-300x200.png 300w, https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/You-dont-Need-Magic-1024x683.png 1024w, https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/You-dont-Need-Magic-768x512.png 768w, https:\/\/charlesoben.com\/wp-content\/uploads\/2026\/10\/You-dont-Need-Magic-600x400.png 600w\" sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>As my training picked up, I would dial some of this up or down, less carbs, more protein, but for 90% of the time, that was the foundation.<\/p>\n\n\n\n<p>And I stuck to this religiously for over 6 months.<\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<p><strong><u>Training: Progressive Overload Worked Then, And It Still Works Now<\/u><\/strong><\/p>\n\n\n\n<p>As for training, my approach was the same: boring but effective.<\/p>\n\n\n\n<p>No magic workouts, no special routines, no specialized Lycra to make me look more shredded than I actually was.<\/p>\n\n\n\n<p>I started training once a day, built up to twice a day, and was eventually working out three times a day, 5x a week.<\/p>\n\n\n\n<p>You don\u2019t need to be this extreme, it\u2019s just how far I was willing to go.<\/p>\n\n\n\n<p>I used a combination of cardio and strength training, and I would continually increase the weights or cardio distance whenever I got comfortable, so I was never comfortable for very long.<\/p>\n\n\n\n<p>Progressive overload worked well then, and it probably still works well now.<\/p>\n\n\n\n<p>I also protected my sleep like my life depended on it.<br><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong><u>The Lesson: Boring Wins<\/u><\/strong><\/p>\n\n\n\n<p>At the beginning, people kept making fun of me because they\u2019d thought I\u2019d lost it.<\/p>\n\n\n\n<p>I had a screw loose. <\/p>\n\n\n\n<p>I didn\u2019t know what I was doing.<br>As time went on, and I had the results to show for it, people started lining up to ask me for advice.<\/p>\n\n\n\n<p>\u201cHow did you do it?\u201d<\/p>\n\n\n\n<p>\u201cWhat\u2019s your secret?\u201d<\/p>\n\n\n\n<p>\u201cI want to get lean too!\u201d<\/p>\n\n\n\n<p>My answer then is the same as my answer now.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Protect your sleep.<\/p>\n\n\n\n<p>Eat clean.<\/p>\n\n\n\n<p>Train hard. Progressive overload.<\/p>\n\n\n\n<p>Keep it simple.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>So, when I say boring wins, maintaining the fundamentals is all most people need, I know because I\u2019ve done it.<\/p>\n\n\n\n<p>You can get extraordinary results just from doing the basics right.<br>That can work for you too.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Do you agree or disagree?<\/p>\n\n\n\n<p>How is your training going? What is working for you and what isn\u2019t?<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Do you agree modern fitness advice is unnecessarily complicated?<\/p>\n\n\n\n<p>I\u2019d love to hear your comments.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>If you enjoyed this, check out the difference between an extreme diet with fixed timeline and a sustainable, healthy lifestyle.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-center\">FAQ:<\/p>\n\n\n\n<p><br><strong>How long does it take to get shredded?<\/strong><br>Depends on what \u201cshredded\u201d means to you, your starting point, what you\u2019re willing to do and how consistent you are. My journey to 7% took me about 9 months give or take.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>What is the fastest way to get shredded?<br><\/strong>There is no shortcut, but the fundamentals don&#8217;t change: maintain a calorie deficit, eat enough protein, train consistently and recover properly.<br><\/p>\n\n\n\n<p><strong>Do you need a complicated diet to get lean?<\/strong><br>No. The fundamentals matter more: calories, protein, consistency.<br><br><strong>Do you need to train three times per day?<\/strong><br>No. That was me intentionally going all-in, you don\u2019t need to do the same.<br><br><strong>Is getting to 7% body fat healthy?<\/strong><\/p>\n\n\n\n<p>Ask a doctor. Living at 7% body fat is certainly not easy. And most people would probably hate the lifestyle you need to maintain that forever. I remember sometimes screaming into the abyss like a lost sheep. 7% was my test. You can decide yours.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Back in 2019 I was a psycho. Well not a complete psycho, I wasn\u2019t exactly Christian Bale, getting panic attacks because my business card wasn\u2019t glossy enough. Maybe more just a little unhinged. Why you ask? Because I woke up one day and decided I needed to cut down to 7% body fat. No competition, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":397,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","hide_page_title":"","footnotes":""},"categories":[],"tags":[33,35,32,31,26,34,36,37],"class_list":["post-377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","tag-body-transformation","tag-boring-wins","tag-fat-loss","tag-fitness-journey","tag-fitness-mindset","tag-getting-shredded","tag-nutrition","tag-progressive-overload"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Most Boring Way To Get Shredded Still Works: The Fundamentals I Used to Reach 7% Body Fat - Charles Oben<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/charlesoben.com\/?p=377\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Most Boring Way To Get Shredded Still Works: The Fundamentals I Used to Reach 7% Body Fat - Charles Oben\" \/>\n<meta property=\"og:description\" content=\"Back in 2019 I was a psycho. 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