Don’t let the headline fool you. We’re not trying to “Lose weight fast!” There will be no long stays in a sauna or running around in the blazing heat, wearing a poncho. Such measures can hinder performance and hurt your body. Unlike extreme methods, our 7-Day Shred is a nutrition and cardio plan similar to what a bodybuilder or physique competitor would use to achieve peak condition before a contest. It will give your muscles a hard and dry look without sacrificing your health in the process.
Designed by Brad Pilon, author of the intermittent fasting guide Eat Stop Eat, the purpose of the 7-Day Shred is purely improved aesthetics. It’s a weeklong diet that accompanies whatever weight training split you’re using. This is a safe and effective way to peak for a bodybuilding show, photo shoot, wedding, vacation, day at the beach, or even a roll in the hay. You’ve put in the work. Now it’s time show it off.
How it Works
The 7-Day Shred works best for the man who is already around 10–15% body fat but wants to put the finishing touch on his physique. For the duration of this plan, you’ll stick to your regular weight training routine, except for Day 5, when Pilon prefers a high-volume, total-body workout to stoke metabolism. There is no sodium manipulation since Pilon says “you only see a noticeable difference with salt manipulation when a guy is very lean—8% body fat or less.” Pilon also advises against eliminating water from the diet because water makes “muscles stay fuller, while your skin is still tighter looking. It’s a win-win.” Take note of the rules below and start watching your physique transform before your eyes.
The Rules
The following rules apply to the entire seven days of the plan.
Carbs: The only carbs allowed are starches such as whole grains—rice, whole-wheat pasta, potatoes, and sweet potatoes. Fruit has sugar, so leave it out.
Alcohol: Alcohol is prohibited.
Supps: BCAAs and protein. Limit protein shakes to one per day. If you’re over 215 pounds, add a second shake. If black coffee makes you hold more water, try a caffeine pill.
The Math
Each day, you’ll multiply your body weight in pounds by a given number to determine the calories you need to consume that day. From there, you’ll figure out your macronutrient intake: the measure of protein, carbs, and fat you need.
Sugar: Foods with added sugar are prohibited. Cardio: “Low-intensity cardio” refers to walking, biking, or using an exercise machine like an elliptical or StairMaster StepMill. Keep your heart rate between 120–140 beats per minute.
Start a 24-hour fast between noon and 2 p.m. That means don’t eat anything until the same time the next day. During this fast, you can drink water (flat or sparkling), black coffee, or tea.
2 of 8
Morocko
Day 2
Nutrition
Your body weight (BW) x 8 = Total Calories
BW x 2 = Calories from Protein
BW x 3 = Calories from Carbs BW x 3 = Calories from Fat
Hydration: Drink an extra 2.5 liters of water than you normally do. Training: Do low-intensity cardio (performed toward end of fast) for 60 minutes.
3 of 8
puhhha
Day 3
Nutrition
BW x 12 = Total Calories
BW x 3 = Calories from Protein
BW x 5 = Calories from Carbs
BW x 4 = Calories from Fat
Hydration: Add another 0.5 liter of water, so now you’re drinking 3 more liters of water than you normally do.
4 of 8
Stefanovic Mina
Day 4
Nutrition
BW x 10 = Total Calories
BW x 3 = Calories from Protein
BW x 4 = Calories from Carbs
BW x 3 = Calories from Fat
Hydration: Add another .5 liter of water so now you’re drinking 3.5 more liters of water than you normally do.
Training: Do low-intensity cardio for 45 minutes.
5 of 8
Edgar Artiga
Day 5
Nutrition BW x 8 = Total Calories
BW x 3 = Calories from Protein BW x 3 = Calories from Carbs BW x 2 = Calories from Fat
Hydration: Add another .5 liter of water so now you’re drinking 4 more liters of water than you normally do.
Training: Do a full-body, high-volume weight workout. Post-workout, eat a meal that includes at least your body weight in pounds of calories from carbohydrates. For example, if you weigh 180 pounds, eat 180 calories from carbs, which is 45 grams of carbs. After your post-workout meal begin a 16-hour fast. Start between 4 p.m. and 10 p.m. During this fast continue to drink water, black coffee, or tea, but no carbonated drinks.
6 of 8
baranq
Day 6
Nutrition
Eat the following once your fast is over:
BW x 10 = Total Calories
BW x 3 = Calories from Protein + 8–10 grams BCAAs
BW x 1 = Calories from Carbs
BW x 5 = Calories from Fat
Avoid: All dairy products, except butter or cheese that are at least 45% fat, for example, picobella. Cheeses with more fat will have more protein. Hydration: Drink as much water as you did on Day 5.” Training: Low-intensity cardio (perform fasted in the morning). Keep the duration to 45 minutes.
Throughout the program avoid simple sugars like:
Soda
Bread
Fruit juice
Yogurt with fruit, candy, additives, etc.
Breakfast cereal
Crackers
Honey, jam, and sweet sauces
7 of 8
Oleksandra Naumenko
Day 7
Nutrition
BW x 8 = Total Calories
BW x 2 = Calories from Protein + 2 Servings of 8–10 grams BCAAs
BW x 1 = Calories from Carbs
BW x 5 = Calories from Fat
Start a 12-hour fast between 8 p.m. and 10 p.m. At the beginning of your fast, you’re done with water loading. So once you start fasting, your water consumption can go back to your normal intake before starting this program.
Avoid: All dairy products, except butter or cheese that are at least 45% fat. Avoid carbonated beverages.
8 of 8
sportpoint
Show Time!
Avoid dairy and sparkling water the day you’re showing off your physique.
Sample Shred
This is how the numbers would look for a 190-pound male for Day 1.
190 x 8 = 1,520 Total Calories
190 x 2 = 380 = Calories from Protein
190 x 3 = 570 = Calories from Carbs
190 x 3 = 570 = Calories from Fat
