Meal Plan For Shred Diet

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Get Shredded! Cutting Diet Plans & Eating Tips From Freaky Physiques

      

Shirtless muscular man dong dumbbell bicep curls.

Eight of the best natural bodybuilders and fitness models in the world share their nutrition tips, cutting diet secrets and detailed meal plans. Learn from the experts in the business!

Layne Norton on Diet and Nutrition

What is your philosophy on nutrition?

Again, it differs from one person to the next. Generally speaking, I favor moderation in all areas. I require roughly 1 to 1.15 grams of protein for every pound I weigh, 20 to 30 percent of my total calories come from fat, and the remaining calories are made up of carbohydrates. This breaks down to about 250g protein, 450–500g carbohydrates, and 80–90g fat during the off-season.

Give us a typical day in your off season diet:

My macronutrients are always extremely stable, yet I choose different foods every day. I oppose following a “meal plan” like a slave. Many people portray chicken, broccoli, and rice as magical, but this is untrue. Foods are not “seen” by your body. It only detects fiber, lipids, carbs, and amino acids. As long as they are consumed in the right quantities for maximum anabolism, your muscle couldn’t care less where the amino acids came from—chicken breast or steak.

Give us a typical day in your cutting diet:

Every contest season is different depending on how my body reacts, and as I progress through the preparation, I usually have to adjust my macronutrient intake. For me, a “typical” prep intake would be between 250 and 300 grams of protein, 150 and 250 grams of carbohydrates, and 45 to 60 grams of fat day. Additionally, I have two days a week where I substantially boost my carbohydrate intake to 300–350g while simultaneously reducing my fat and protein intake by roughly 10%.

What’s the best nutrition tip you could give to others?

Be consistent, just like with training! I don’t believe in overly rigorous dieting that makes you miserable, but I also don’t think cheat days and excessive gluttony are acceptable. I support stability and moderation. Read “The Tortoise and the Hare” if you want to discover how to succeed in natural bodybuilding. Every time, the turtle prevails.

Francisco Montealegre on Diet and Nutrition

What is your philosophy on nutrition?

In order to benefit from the increased insulin sensitivity, I think it’s important to eat healthily all the time and maintain a lean physique off-season. Insulin sensitivity is important for body composition since it shuttles nutrients from your diet to your muscles, which will help you gain muscular mass. This lesson cost me dearly.

Give us a typical day in your off season diet:

During offseason I have more food variety and I have one cheat meal per week. This is just one sample because my foods vary almost every day.

  • Breakfast: Power omelet (Whole eggs, egg whites, spinach, fat free mozzarella, fat free turkey, green and red bell peppers) + oatmeal
  • Lunch: Extra lean ground beef, baked beans, cashews
  • Pre-Workout: 94% fat free popcorn, whey protein shake
  • After-Work out: 94% fat free popcorn, whey protein shake
  • Dinner: Turkey breast, sweet potato, green salad with olive oil and vinegar

Give us a typical day in your cutting diet:

My diet during pre-contest changes a lot too based on the amount of carbs/fats and proteins scheduled for that particular day. This is a sample of the foods that I typically ate while I was getting ready for my last contest.

  • Breakfast: Whole eggs (2), egg whites (4), spinach (1 cup), whole grain bread and whey protein shake
  • Lunch: Tilapia (8oz), veggies (350-400g), cashews (25g)
  • Pre-Workout: 94% fat free popcorn, whey protein shake
  • After-Work out: 94% fat free popcorn, whey protein shake
  • Dinner: Tilapia (8oz), veggies (350-400g), fish oil (5g)

What’s the best nutrition tip you could give to others?

Eat clean all the time! And schedule your cheat meals.

RJ Perkins on Diet and Nutrition

What is your philosophy on nutrition?

Many people may condemn me for saying this, but I firmly believe that how much you eat matters more than what you consume. Now, I’m not saying that ice cream, cookies, and doughnuts in your diet is acceptable. No, not at all. What I’m trying to say is that, in my opinion, tracking the number of calories you consume daily is more significant than worrying about the particular things you eat. Now, I’m not saying you should take this advice to heart and should just start including foods you feel are okay in your diet. No.

But do not be scared to eat things that are not considered to be “normal” for bodybuilders. I do consume a variety of foods while preparing for a show, but I do keep my meals very clean. Some of the things I do eat would be considered absurd. Off-season, I am a little more lax with my diet choices, but I still keep them relatively clean and within my daily calorie allowance. To keep myself sane and to reward myself for all the hard work I put in, I do allow myself a cheat meal once a week. Only a human, I am.

Give us a typical day in your off season diet:

  • Meal 1: 3 whole eggs, 3 egg whites, 1 cup of oats w/ cinnamon and Splenda.
  • Meal 2: 2 scoops protein (Big Blend), w/ 1/2 a cup of oats, 2-3 tspn natural peanut butter.
  • Meal 3: 6-8oz chicken or fish, w/ 1 cup brown rice, 2-3 tspn natural peanut butter.
  • Meal 4: 6-8oz chicken, w/ 10 -12oz yams (pre-wo).
  • Meal 5: 4-6oz chicken, w/ 2 servings of whole wheat pasta + sauce (post-wo).
  • Meal 6: 1½ – 2 cups fat free cottage cheese, w/ 4 tspn natural peanut butter.

Give us a typical day in your cutting diet:

  • Meal 1: 10 – 12 egg whites, w/ ½ cup of oats.
  • Meal 2: 4-6oz chicken or fish, w/ ½ cup oats, 2 – 4 tspn natural peanut butter.
  • Meal 3: 4-6oz chicken or fish, w/ 1/2-1 cup of brown rice, 2-4 tspn natural peanut butter.
  • Meal 4: 2 scoops protein (Big Blend), w/ 1–½ cup of oats (pre-wo).
  • Meal 5: 4-6oz chicken or fish, w/ 10oz yams (post-wo).
  • Meal 6: 4-6oz chicken, w/ ½ cup of brown rice, 2-4 tspn natural peanut butter.

What’s the best nutrition tip you could give to others?

similar to how the weights are. Try out different diets. Finding what works best for you and what your body responds to requires some trial and error. Experiment with various things. Natural fats are one thing I see people to be terrified of. Do not avoid them; they are excellent for supporting natural testosterone as well as muscle strength and growth. Decide what you need, then make a plan and carry it out. Although diet is the most difficult aspect of bodybuilding, I would rather skip a workout than go without a meal.

Stu Yellin on Diet and Nutrition

What is your philosophy on nutrition?

I make an effort to keep things as simple as possible, but some archaic notions must undoubtedly pass away. I’m going to break my computer if I see one more thread where someone’s cutting-edge advise is to just “eat 500 calories fewer than you need and you’ll cut up.” Understanding the hormonal impacts that consuming various macronutrients at various times can have on your body will help you reach your goal because your body sees nutrition, not calories, and it’s not always just a simple question of math to get there. Nutrient timing and carb cycling would be my two main concerns when it comes to my own dietary approach and that of the people I teach.

Give us a typical day in your off season diet:

I’m normally fairly loose during my off season as long as I’m eating every few hours and succeed in getting a reasonable amount of protein at each meal. Of course, I pay closer attention if I start to feel softer than I’d like to. Naturally, I don’t allow my weight to stray too far from what I need to weigh on contest day because I know that I’ll need to diet down for my upcoming show.

Give us a typical day in your cutting diet:

While each contest prep is somewhat different, here’s a page out of my last contest prep journal (Spring 2010):

  • 6 am – Cup egg whites with diced raw broccoli, cauliflower and turkey pepperoni, ½ cup oats.
  • 9 am – Cup cottage cheese with Splenda and cinnamon.
  • 11 am – Chicken Breast, bowl of lettuce, ½ cup oats.
  • 2 pm – ½ cup oats with 2 scoops low carb Metabolic Drive protein powder.
  • 4 pm – 3 Finibars (pre-workout).
  • 4:30 pm – Anaconda mixed with Mag10 (peri-workout).
  • 7:30 pm – 1 chicken breast, ½ cup oats, raw veggies.
  • 10 pm – 2 scoops low carb Metabolic Drive, 2 Tbsp natural peanut butter.

What’s the best nutrition tip you could give to others?

Make careful you eat the nice things first, even during the “off season.” When I’m not dieting, I’m definitely not incredibly rigorous, and I’d hate to miss out on the rest of my life because of my interest in bodybuilding. I always eat something before going out to dinner with friends, whether it’s a chicken breast and oatmeal, a few cans of sardines, or even just a quick protein shake. This ensures that no matter what I eat the rest of the night, I’ll get some high-quality nutrients and won’t be ravenous while waiting to be served wherever we go.

Dickens Lambert on Diet and Nutrition

What is your philosophy on nutrition?

I believe nutrition is responsible for 80% of the health and look a person wants to acquire.

Give us a typical day in your off season diet:

I eat the same thing every day with little variations. I eat 6 meals a day:

  • Breakfast: Oatmeal mixed with ALLMAX vanilla AllWhey protein.
  • Meal 2 & 4: Horse meat, red potatoes and green vegetables (any kind).
  • Meal 3 & 5: Chicken, basmati rice and green vegetables (any kind).
  • Post work-out: ALLMAX vanilla AllWhey protein mixed with juice (orange and banana) or ALLMAX waxymaize.

I usually have a cheat day per week in the off-season; Saturday or Sunday, depending on my plans with my family or friends.

Give us a typical day in your cutting diet:

Same as my off-season diet…I’ll do more cardio to obtain a particular look!

What’s the best nutrition tip you could give to others?

Your food is your fuel. Always consume excellent quality foods to be at your best, both mentally and physically.

Philip Ricardo Jr on Diet and Nutrition

What is your philosophy on nutrition?

Nutrition is without a doubt the most important component for achieving the ideal condition that my body might accomplish without losing too much muscle mass.

My physique significantly improved as I increased my preparation from just 4-6 weeks of dieting and cardio to 8-12 weeks. The extra preparation time let me maintain as much muscle as possible while dropping no more than a pound or two per week, which is the ideal rate of weight loss. For me, giving up cheeseburgers and pizza is incredibly difficult. You run the danger of looking smaller and flatter during a photo session or on stage if you lose any more weight per week due to significant muscle wasting. Even though your clothes will be a little baggy on you by the end of your diet, if you give your body the right amount of nutrients and calories to lose those one to two pounds per week, you will find that you look bigger and better naked (which is what counts in our line of business) than you normally do in the off-season.

Depending on my training and activity level, I alternated high (200 grams), medium (125 grams), and low carbohydrate days (50 grams) throughout the week. I maintained a high protein, low fat, and carbohydrate diet. For instance, I would have a high carb day if I had a double cardio day and a rigorous leg workout. I would have a low carb day on the weekends while I’m lazing around watching football or movies. I would also allow myself to eat anything I wanted on a cheat day once a week, as well as one day when I would substitute a steak for the red meat to assist my muscles get more energy.

Water is another crucial component, and I would consume 1.5 to 2 liters per day!

What is your nutrition plan for the on and off season?

My diet basically looks like this for pre-contest:

  1. 0600 – 8 eggs (1-2 yolks) 1 bowl of oatmeal (enough for about 30-50 grams of carbs…about 1 cup) and multi-vitamin.
  2. 0830 – protein shake with 16 oz of with water and omega 3 fatty acid, CLA, or Flax Oil.
  3. 1030 – 1 can of tuna with mustard and 1 cup of brown rice and 5 grams of Glutamine
  4. 1300 – (after workout) Protein shake with Glutamine and yams and Vitamin C/E.
  5. 1600 – 2 chicken breasts, 1-cup brown rice or yam.
  6. 1900 – 2 chicken breast or fish (tuna, salmon, or whatever you like w/out oil) and broccoli and or green beans or salad w/balsamic vinegar or lemon juice.
  7. 2130 – Lean Sirloin or Flank Steak w/salad w/balsamic vinegar (eat Steak at least 2x per week.)
  8. Bedtime – 1 scoop of protein powder and glutamine in water.

Off-season is similar except I add carbohydrates with all of my meals (mostly brown rice) and I would eat more steak and chicken thighs in some meals and an occasional pasta meal as well twice a week.

Shaun Clarida on Diet and Nutrition

What is your philosophy on nutrition?

If you want quality gains you have to eat quality foods. Eat to win!

Give us a typical day in your off season diet:

Off-season is dedicated to packing on the size, so I eat any and everything I want. My training is very intense so that is why I am able to stay pretty lean even in the off-season and not have to worry about being out of shape.

Give us a typical day in your cutting diet:

  • Breakfast – Oats, egg whites
  • Meals 2, 3, 4 – Chicken or fish, sweet potato or rice, vegetables
  • Dinner – Chicken or fish, vegetables

What’s the best nutrition tip you could give to others?

I want to emphasize once more how crucial it is to eat well for your goals. If you’re dieting for a performance, stay on it and don’t budge. Keep your composure.

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