The SUMMER SHRED continues and this example diet and supplement plan can be adapted to suit your own goals. Join us on Social using #SUMMERSHRED as those who get involved usually find it easier!
Well done for making it through week 1 of #SUMMERSHRED! A lot has happened during week one and there’s been a lot of adjustments and positive commitments made. If you don’t feel like you’re making much progress, don’t worry! It’s only week one and your results will come. Stay motivated and remember that the Summer Shred is all about working to your own fitness goals and getting the best possible results for you. Don’t compare yourself to others and stay focused!
If you’ve not joined us on social, make sure you do using #SUMMERSHRED as those who get involved usually find it easier and are a whole 50% more likely to see it through to the end!
The example diet for this week continues on a ratio of around 37g Carbs, 30g of protein and 0.8g of fat per kg of body weight, with a 3 day split routine and one cardio session. This week, you also get to have a CHEAT DAY. We recommend that you choose a day where you have weight training in the morning and cardio the following day. Saturdays usually work well but the key is cheat sensibly. This means, steer clear of processed foods and drink lots of water to help with digestion. As always, you can adapt the diet formula to your own body weight but for optimum results we recommend that you work out your exact macro requirements, based on your body weight and exercise routine.
Team BBWarehouse Shredders
Kim has been following a low carb diet and has eased her way in to training with an aim to step it up this week. Steve’s intermittent fasting and when we asked how he was getting on, his response was I'M HUNGRY! Tara found the first few days tough but is getting extra energy from her healthy diet and Warrior Princess Blaze and has seen good results in the first week. Aaron has lost 4lbs this week and is carb cycling. Jayel has stepped up training and is eating more to help her reach her goals! The Warehouse Shredders will be releasing their two week progress pictures this time next week, so keep an eye on social to see how they are getting on.
5 Aims for Week two
- 1. Drink 2.5 litres of water per day
- 2. Fight your cravings
- 3. Identify your strengths and weaknesses
- 4. Make a plan to abolish your weaknesses for quarter 2
- 5. Up your training intensity
Week 2 Diet Plan (Male Weighing 84kg)
Macro Total: 3094 cals | 269.9 carbs | 76 fats | 263.8 protein
Daily Supplements to Help With Shredding
1 serving Performance Multi Vitamin
1 serving Pure Omega 3
1 serving Pure CLA
1 serving Green Tea
To make an extra saving on most of these supps, try the transformation stack
60g coconut shavings and raisins, Natural yogurt 120g, 1 scoop of whey protein and Premium Protein Flapjack
Total: 576.5cals | 86.4g carbs | 39.6g fat | 46.8 protein
1 serving Premium Protein Pancakes
120g natural yoghurt
50g of mixed berries
Total: 493cals | 35g carbs | 8g fat | 28g protein
Performance Diet Whey Shake
Total: 120cals | 4g carbs | 1.6g fat | 21g protein
Grilled Salmon 100g
Brown rice 100g
Roasted Vegetables 150g
Total: 412 cals | 15g carbs | 9g fat | 34g protein
Grilled Chicken Breast with low salt seasoning 8oz
Medium Sweet Potato Baked
Green Beans 100g
Steamed Broccoli 100g
Total: 620cals | 68g carbs | 7g fat | 66g protein
Pure Peanut butter – 1 table spoon
2 medium stalks of celery
Total: 111cals | 5g carbs | 8g fat | 4g protein
Total: 103cals | 1.5g carbs | 0.8g fat | 22g protein