Testimonials and Transformations

Ryan Schroers of Shredded Fitness Talks Flexible Dieting

Ryan Schroers of Shredded Fitness shares with us how he uses Flexible Dieting to achieve his competition winning body.

I know not everyone’s goal is to enter physique comps, but Ryan’s example shows us how Flexible Dieting can be used no matter what your goals are, even extreme goals such as his.

Why did you decide to transform your body?

Since I was a little boy I have always wanted to achieve a physique no one would believe was possible to achieve naturally.

I have been striving towards that goal ever since. I have always had trouble with my body image and physique, but flexible dieting has allowed me to have complete control over how I look.

What does your current diet look like?

I track my macronutrients and, because of that, I’m able to eat a huge variety of foods. e.g ice cream, veggies, rice cakes, cereal, cake, basically whatever I want or crave.

During contest prep though I aim to eat voluminous, less CALORIE dense foods so I stay full longer.

What Mistakes do you see people make when starting out with Flexible Dieting?

The biggest mistake I see new flexible dieters make is assuming that they can use other Flexible Dieters’ macros as their own to start from, not realizing everyone is different in terms of metabolic capacity and goals.

Ryan Food

Protein Cake, Pop-tarts & Gatorade – Foods that regular feature in Ryan’s diet

What does your current exercise program look like?

I train 6 days a week using Power Block Periodization, which is a PowerPoint strength plan. It has helped me tremendously in terms of size and strength gains.

What Aspect of your journey has challenged you the most?

Support was a huge factor that I was personally lacking from my family and loved ones/friends when I first started this journey.

When I started tracking macros it was even worse. I would get made fun of for weighing out my food and tracking calories, fats, carbs, and protein.

I realized the only support I got and therefore needed was the support I gave to myself.

I thought to myself “everyone will laugh, until I’m shredded to the bone” and that’s EXACTLY what happened.

What are your future plans with health and fitness?

I will win my Pro card in Natural Bodybuilding and compete professionally in several Natural Bodybuilding organizations.

Ryan can be followed on Instagram here 

Ryan 2

Disclaimer: Your results may vary and Ryan’s were largely due to his dedication and adherence to his calorie protocols.

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, is an expert macros coach, and the author of The Macro Solution. If you need personal help reaching your weight loss/fitness goals see his nutrition & macros coaching options. Follow Ted on Instagram
Last Updated: October 10, 2019


  1. Bschroers

    Wtf. Who’s not supporting you. That hurts.

  2. spectra311

    I’ve been hearing a lot about eating to meet your macronutrient needs and not focusing so much on the actual foods. I like the idea of it, but I think that for me, I’ll still just try to focus on eating non-processed foods for the most part and trying to stick to eating clean as well as getting all my macronutrients. Obviously, what you’re doing is working for you, so it’s probably great, but I think I’d have a tendency to overeat if I allowed myself too many processed foods.

    • Ted

      Right, I could never get on board with eating Pop Tarts. They are probably one of the worst things you could put in your body and they are marketed primarily to kids. Eating clean should be the primary focus. I mean we can look hot and ripped on the outside but what good is it if your insides are inflamed and your arteries are clogged?

      • Ryan Schroers

        You dont have to get on board with eating poptarts ..the whole idea behind flexible dieting is moderation and sustainability. I dont consume poptarts all day.. I eat clean 80% of the time an the rest i enjoy foods like poptarts or icecream. To eat clean 100% of the time is not sustainable to the average person looking to become “healthy” because of the cravings they carry..an these cravings lead to “cheat days” aka binge eating. Flexible dieting allows for moderation in “dirty foods” if micro nutrients and fiber intake is met. So indeed no “arteries will be clogged” from eating a poptart or icecream after a meal rich in micro nutrients…

        • Ted

          Thanks Ryan, good to know you’re not surviving on pop tarts and chicken breast 🙂

          Still I think there are foods not fit for human consumption and pop tarts are one of those. I’m on board with having treats but a homemade chocolate chip cookie or dark chocolate would be a much better choice to satisfy cravings.

          This site is called Healthy Eater and we’d be amiss if we didn’t point out that pop tarts aren’t a healthy choice. But, to each their own.

          • Ryan Schroers

            The term “Healthy” is a completely subjective word. What is “healthy fats” to an obese person? “Clean” eating is also a completely undefined term that is thrown loosely around and which avoids the science which has proven clean eating to actually be counterproductive long term. It is fact that there is nothing more than correlational evidence and studies done to support the connection between these so called “foods not fit for human consumption” and actual negative bodily harm done, with accordance to a well balanced diet. Moderation is more along the lines of “Healthy” to a person trying to have complete control over their “health”. To have a strict diet..and not a restricted one, is a sustainable style of living and is what flexible dieting means to those who have accepted it. Obesity is the main CAUSE…not just correlation ..to the food related diseases you are referring to. How you get to the point of obesity is no longer about what kind of foods are eaten..but it is now shown to be solely based on portion of macro nutrients consumed, based on individual metabolic capacity. Just my two cents on more of a background of Flexible Dieting

          • spectra311

            I like that you qualify your diet by saying you do eat clean 80% of the time. Honestly, I try to eat about 85-90% “clean” as well, but like you say, it wouldn’t be sustainable long-term if I never had my “cheat” foods. It’s when people are eating 80-90% Pop tarts and mac and cheese that the problems come into play. I do know a few people who claim to do “flexible” dieting who DO eat a lot of processed foods and I’m not sure how it’s any healthier than just reducing your overall calories. I think you understand that in addition to calories/macronutrients, our bodies do crave other vitamins and minerals and we get those from fruit, vegetables, etc. and if you eat enough of them, you CAN eat a hot dog now and then and it’s not the end of the world.