Shredding The Fat%


So, over the past few months I’ve been eating like a king (The naughty King). But it’s all good as the shred is officially beginning new week Friday. At present, I weight 14st – 2.4lbs!!! I am not the size I wish to be bulk wise but I’ve had enough of bulking, I would really like to rip my s**t up this summer and look good. I can put on gains after  I don’t care if all my hard work with the new nutrition plan will be lost! I NEED TO GET RIPPED YESTERDAY!

Anyhow, I thought I’d share my nutrition and supplement plan with you guys. WARNING! It’s really repetitive and bland in some ways but I don’t care about those kinda things, taste doesn’t bother me, gains do. I’m not trying to become a food taster… I’m working to become a beast. Lions & Tigers eat the same stuff… Decision made… Stop bitching about taste and just eat it! Simples
really looking forward to starting this badboy. Read more… To see the full daily plan. NOTE: People have different metabolisms that work at different rates… What works for me, might not work with you. This is literally just to show you what kind of planning goes into this.


Wake-up Supplements – 5:00am

Lemon Water – One glass prepped from the night before.
Caffeine – 200/300 mg
Green Tea Extract – 500/1000 mg
Acetyl L-carnitine – 2 g

Starved Cardio Workout Session – 5:10am :

20-30 mins of high intensity training.

Breakfast – 6:00am

30-60 min after wake-up supplements
Whey Protein – 1 scoop
Whole Eggs – 3
Egg Whites – 3
Oatmeal – 1/2 cup
Cashew Butter – 1 tbsp
Banana – 1
BCAAs – 5g

Late-morning Supplements – 9:00am

Caffeine – 200/300 mg
Green Tea Extract – 500/1000 mg
Acetyl L-carnitine – 2g

Late-morning snack 9:00am

Reduced-fat Greek yogurt – 8 oz.
Agave Nectar – 1 tbsp
Crushed Walnuts – 1/2 oz. (7 halves)

Lunch – 1:00pm

Can Tuna – 1 Tin
Whole-Wheat Bread – 1 slice
Avocado – Mashed up and used as mayo replacement.
Fruit – Any you like

Mid-day snack – 4:00pm

Light Mozzarella String Cheese – 2 sticks
Medium Apple – 1 (Pink Lady)
Mixed Nuts – 1 oz

Pre-workout Supplements – 5:30pm

30-45 minutes before workout
Caffeine – 200/300 mg
Green Tea Extract – 500-1000 mg
Acetyl L-carnitine – 2g
Creatine – 1.5 / 5g
Beta-Alanine – 1.5 / 2g
BCAAs – 5g

Workout Meal 6:00pm

Sip immediately before and throughout workout
Scivation – X-Tend (Intra Workout)

Post-workout Meal 7:00pm

Within 30 minutes after workout
Whey Protein – 1 Serving
Gold Gummy Bears – 20 Bears (Containing Dextrose)
BCAAs – 5g
Creatine – 1.5 / 5g
Beta-alanine – 1.5 / 2g
L-carnitine – 2g

Dinner – 8:00pm

Chicken – 2 Breasts
Large Sweet Potato – 1
Broccoli – 2 cups
Olive Oil
Fish Oil 2/3 grams
CLA 2/3g

Night Snack – 9:00pm

Cottage Cheese with Pineapple – 8 oz
Fish Oil – 2/3grams
CLA – 2-3g


Cut Carbs gradually after each week over 6 week period.
Change dinner meat with Steak, Turkey to add variety



  1. This diet looks so cool I think I will try it for myself. I really need to get back down to 202.6 pounds from my present 233. The winter has been unkind to me as far as packing the pounds on goes. So thanks for the nutritional advice and thanks for visiting me on my blog, “Sweet Seventy Five.” 🙂 I am bookmarking your site for future reference and inspiration.


    • Hey John, Thanks for stopping by and commenting.
      Quick note: This diet starts with a good amount of carbs to give you the energy needed to build strength. I’m currently doing 6-8 reps of heavy weight to increase strength ready for when I cut carbs by 80% and increase reps to 10-12. Using the ‘German Volume Training’ technique; which is basically counting down 4 secs on each rep and instantly pushing up for 1 second. This will burn calories like crazy! Hurt’s like a MF but it’s tried and tested, works every time.
      I will provide some information for you on German Volume Training soon.
      Proper buzzing you are bookmarking me man, means a lot. It’s blogs like your that inspire me to do mine; Sounds fluffy lol. But It’s true.

      Thanks Again


      • I used to use the Weider “Flushing Principle” when I was weight lifting. It is a concentration/pause type thing too. I am too old for all that now but I still do light weights and I do watch my diet and yours is looking swell.


      • Cool dude, sounds like the same thing. I must research this. Thanks, I will be featuring more as time goes on. Will be sure to keep you posted. 😀


      • This program was in something contained in the instructional materials from Joe Weider, Trainer of Champions back in the 50s and 60s.

        Those were the days when Arnold Schwarzenegger and Jack LaLanne and Steve Reeves were really young and big body building stars. Ancient history.

        Of course I, myself am ancient history now.

        I am 75-years-old and still have a gym membership, walk miles every day, do some jogging, light weights and ride my hybrid bicycle for many many miles in good weather along the bike path beside our scenic river here.

        God has been good to me. My blood pressure varies from 120/80 to 138/84 and when I am in my active season (summer) it can drop to 116/65 which the doc says is o.k. for me.

        My big thing is this fat that comes with the winter season. I blow up like a baloon. But then when the weather gets warmer it starts coming off again with the increased activity. I mean what can I really expect at 75?


      • German Volume Training and Joe Wielder’s plan are one and the same. I thought the name stood out.

        Good man, love that. I may even do a specific post for the fitness veterans. Will have to do some research, no bother. I love it!
        I will be learning about all this when I start Uni. Can’t wait.

        Well sir you are doing alright if I may say so myself. God has indeed been kind. 😀

        75 and still doing all that. Hat off my good man. My Grandpa could do with hearing of your activities. It’s a struggle to get him away from the TV. 😛


      • You are very kind. Thank you for speaking of these things with me. 🙂


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