In total, you’ll be consuming 6 meals (including snacks) each day throughout the whole 8 weeks of shredding. Phase 5 - Add 1-2% more calories than Phase 4 by adding to protein and carbs Nutritional Plan Phase 4 - Reduce calories by 5% by reducing carb and fat intake Phase 3 - Reduce calories by 5% by reducing carb and fat intake Phase 2 - Reduce calories by 5% by reducing carb and fat intake To reduce your calories with each phase, you’ll have to do it as such: = 314 grams of carbs that our 180-pound fictional subject needs to consume. All you have to do is fill the remaining calories with carbs. Add that with your protein and you’ll have a total of 1,746 calories that are reserved for protein and fat.Īll that’s left is to get the number of carbs that you’ll need to consume. So, 810 calories out of the 3,000 are reserved for fat. Like with protein, take the 810 calories and put it towards the 3,000.
To get the number of calories from that, you’ll need to multiply 90 with 9. To get the number of calories and grams from fat, you’ll have to repeat the same process as above, except this time, multiply your bodyweight with 0.4 - 0.5. Next, you’ll have to determine your fat intake. So, 936 calories out of the 3,000 are reserved for protein. Now take the 936 calories and put it towards the 3,000. To get the number of calories from that, you’ll need to multiply 234 with 4. So, if you weigh 180 pounds, you would do this: Whatever number you end up with, put that number to the 3,000 calories. Do this by multiplying your bodyweight (in pounds) with 1.1 - 1.3. The way that your macronutrient needs are calculated will be as follows:įirst, you’ll have to determine what your protein intake should be. However, everyone will be consuming 3,000 calories at first, but not everyone will consume the same number of protein, carbs, and fats.īefore we get to explaining your macro needs, keep in mind that a gram of protein and carbohydrates are equal to 4 calories, and a gram of fat is equal to 9 calories. These calories won’t be a one-size-fits-all scheme concerning macronutrients. Without a formulated nutrition plan, your efforts that you’ve put in at the gym are all for nothing.Įach phase has its own unique number of calories that need to be consumed.Īs you can see, the program starts off with 3,000 calories in the first phase and then easily tapers down into the last phase. Nutrition is vital to achieving your goal with this shredding program. The 5 phases:Īs mentioned above, each phase builds on the next, piggybacking off of the last phase. Each phase leads off of the other and into the next phase. The 8-week shred program is built around five different phases. Visit Boss Workouts- Spot Me Bro’s 8 Week Program Overview You can rest easy knowing that if you follow Boss Workouts Lean Mass you’ll hit your goals within 30 days.
#Shred workout plan upgrade
But if you are willing to upgrade from a free to a premium plan, then you need to take a look at the ultimate 12 week program for Lean Mass.īoss Workouts not only contains fully explained workout guides, but also a complete nutrition guide and plan.īacking up the guides in a full online video course. Sorry to interrupt before you get to the 8 week plan. If you’re one of those people, then this bodybuilding 8 week shred program is just the thing you need to succeed! Current #1 Online Workout and Nutrition Guide: Boss Workouts All they have to do is focus on consuming enough calories so that they can add a few pounds of muscle mass.Īnd then there are the people who have a hard time shredding. Some people are just born with some great-ass genetics that they don’t have to worry about shredding. After all, you won’t have a sculpted physique to show off without adding the size first. Shredding is the next best thing after adding on pounds of muscle mass.
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