Enter Your Detail



Your Goal

Your Age
Your Gender

Your Height

Your Weight

Body Fat Percentage 25% or over?



Your Diet Protocol




grams of protein

206

grams of carbohydrates

172

grams of fat
34

ounces of water

129

total calories daily

1818




The Art of Shredding


A shredding diet is for an individual who is trying to slim down or is the step after bulking for an avid weight lifter. Remember that weight loss comes down to just calories… not carbohydrates or fats. Any time you’re in a calorie deficit, you will lose weight [1]. To shred body fat, you need to be in a deficit of 500 calories a day which will lead to 1-2lbs of fat lost a week. As your body fat drops lower (around 8%), your weekly weight loss will diminish to around ½ to just a pound a week. During your cutting diet, you’ll take in a higher amount of protein to help preserve muscle which is calculated as 1.2 grams of protein per pound of body weight. A common practice by bodybuilders is to drastically cut their caloric intake to a negative of 1,000 a day to shred the fat faster. In theory this works, but you will definitely lose some of the muscle you worked so hard to obtain. This calculation will provide you enough of a calorie deficit to lose weight in a healthy manner while losing very little muscle or none at all.