My diet stayed between 2k and right under 3k. The only time I got close to 3k was when it was heavy carb day. Every 4 days I carb up. The rest of the days were 350-500 g of protein and less then 100g carbs that came only from broccoli, pumpkin seeds , tomatoes, avocados, onions and japs....... yes jizmo you are correct. The key to shred is burn more then you intake. The clean eating is for supplying your body with what it needs with as much of protein you can while staying at the designated calorie count.