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.

Bodybuilder doing a workout for biceps with dumbbell curls exercise

Shred Body Fat in 7 Days

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