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Ultimate Shredding Diet for Males

A shredding diet is a diet plan that will leave you shredded in as little as 30 days, depending on the number of calories you drop and the amount of exercise you do. As well as the supplements and products you use to help. See our female shredding diet here.

A good shredding diet for males focuses on whole natural foods and is high in protein with enough carbs to fuel energy and working out.

This article will explore the best shredding diet for men whilst also looking at why shredding fat is important, the best foods to shred fat and also the best shred supplements. We’ve also included our shredding diet plan pdf at the bottom of the article.

So, lets look at the best shred diet for males…

What are the benefits of weight loss and shredding?

Losing fat has many benefits. Feeling slim, strong and shredded as a male is just one. Arguably there are more important benefits to shred fat.

A healthy weight can help control or prevent high blood pressure, high cholesterol, type 2 diabetes, and other serious conditions. According to a study published in The Lancet medical journal in 2018, obesity is now the greatest threat to global health.

Losing weight also improves self-esteem and quality of life. One study found that people who lost 10% or more of their body weight experienced a significant improvement in mood and a decrease in anxiety levels.

Fat Shredding for Males - How Many Calories?

shredded diet foods

The first thing to understand about how many calories you need is that the total number of calories you need on a daily basis, also known as your "energy needs," is dependent on many factors including but not limited to your current weight, height, age, sex (men or women), and activity level (sedentary, lightly active, moderately active, or very active).

So the first thing to do is find out how many calories you need each day by using the Mifflin-St Jeor equation. It's best to go with a lower estimation because it's easier to reduce caloric intake than it is to increase it.

After that use this calculator for calculating weekly caloric deficit, this will save you working out the below equation on your own.

BMR (kcal / day) = 10 weight (kg) + 6.25 height (cm) – 5 * age (y) + s (kcal / day),

where s is +5 for males and -161 for females.

Use a calculator here.

Best Foods for a Shredding Diet

Everyone knows that the healthier your diet is the better your body will be. Healthy food is essential for shredding fat and boosting metabolism. Foods with high protein content are also good for maintaining weight.

Some people think that there are no foods that can help you lose weight, but in reality, there are many good options to choose from, which you only need to find out a few of them. Here is a list of some healthy and nutritious foods with high protein content together with their respective calories:

1. Greek yogurt - 160 calories per 100 grams - 13 g of protein per 100 grams

2. Salmon fillet - 140 calories per 100 grams - 18 g of protein per 100 grams

3. Chicken breast - 170 calories per 100 grams - 26 g of protein per 100 grams

Shred Supplements - Fat Shred Support

Shred Supplements are also known as fat burners and can provide huge levels of assistance to a shred diet.

Fat burners or best shred supplements work by boosting your metabolism and suppressing your appetite. They increase the amount of energy burned and decrease the amount of fat stored in the body. Night shred supplements can burn calories in the night.

There are many benefits to using fat burners, but they are not for everyone. They can be expensive and hard to find, so it’s important that you know what they can do for you before beginning any kind of treatment program.

Water to Shred Fat

Water is a vital nutrient that provides a number of benefits for the body. One of the ways that water helps with fat loss is by increasing metabolic rate. The more water an individual drinks, the faster their metabolism will be.

Water is easily accessible and a completely calorie-free beverage. If you can switch out unhealthy sodas for water as part of your shredding diet you’ll find you can greatly reduce the number of calories you take on.

It is also the best drink to consume before any workout session.

The intake of water can regulate the process of digestion. Helping to get the most from healthy foods, reducing craving and also ensuring your metabolism is higher

It is also essential for our skin, which is most definitely the largest organ in our body that needs hydration to look its best.

How to Stick to a Shredding Diet for Men

Men often find themselves being too busy to plan a healthy diet. To counter this, we have to remember the following tips to help us stick to a shredding diet plan:


To start on a good note, we need to make our body feel rested and refreshed. Getting enough sleep will give our body the energy it needs and will also make it easier for us to control what we eat.


Having breakfast is important as this sets our metabolism for the day. It provides us with some much needed fuel and starts burning fat as soon as possible, once we wake up. Eating breakfast can also help keep blood sugar levels stable which in turn helps fight food cravings later in the day. Try morning fasted cardio to speed up metabolic rate then have a high protein breakfast to further make you feel fuller for the day.

Things to Avoid When Shredding

Some things to avoid when shredding are more about keeping a balance with your life and diet. Yes you might be on a fast 4 week shred, but you need to remember to stay focused and so heres some tips to bear in mind when you’re on a shredding diet.

1. Avoid using fad diets.

2. Avoid skipping meals. Keep yourself fueled with clean healthy foods. This is crucial.

3. Avoid depriving oneself of food, plan food properly and around workouts

4. Avoid obsessing over food, if you slip up, don’t beat yourself up. Stay focused

5. Avoid obsessing over exercise. Exercise according to your plan, if you over exercise you’ll find you make things a lot harder for yourself

CBD and Shredding

CBD is a non-psychoactive compound that is derived from cannabis plant. CBD oil can be consumed in many different ways, such as through vaping, eating it in foods or even taking it as a supplement.

It has been scientifically proven that CBD helps burn fat by increasing the body’s production of fats called ketones which are produced by the liver when there is a lack of carbohydrates to burn for energy.

See how ShredCBD is the ultimate shredding supplement that can even help with a night shred.

ShredCBD Ultimate Shredding Diet PDF

You can get our shredding diet PDF here. It’s $10 but comes free with any order of ShredCBD. This program gives you everything you need in order to shred with ShredCBD.

FAQ’s On Mens Shredding

How to meal prep for the week bodybuilding shredding diet?

Bodybuilders preparing to step onto the stage need to maintain a strict diet. They also need to prepare for the time when they will not have a dedicated meal plan in place. Having a well-stocked fridge and pantry with healthy alternatives is the key to success, and it’s something that professional bodybuilders have mastered.

Here are some tips for how you can meal prep for the week:

  • Plan your weekly meal schedule according to your macros, protein intake, and calorie goals. This will help you know what foods you should be purchasing in bulk so that everything is fresh when it's time to eat.

  • Create an online shopping list from your meal planner so that when it's time to prepare food, all ingredients can be found easily in one location.

  • Batch cook your food and divide it up into plastic boxes so you can stay on top of meals and know exactly what you are eating

How to cook chicken for shredding diet?

cooking chicken for a shredding diet

According to research, eating lean protein can help you lose weight. It can also be a great source of energy for your workouts.

Moreover, the protein in chicken is an essential nutrient that has been known to help with fat loss. The protein lowers levels of ghrelin, which is a hormone that stimulates hunger, and lowers insulin levels.

Different ways of cooking chicken can lead to different levels of nutrients retention. To make the most of the nutrient content, it is best to cook chicken using moist heat methods, such as poaching, stewing, or braising.

The following are some other ways how to cook chicken that are healthy:

- Marinate the chicken in a mixture of lemon juice, garlic cloves and parsley before cooking it.

- Cook the meat on low heat with a small amount of water for an extended period of time - this will help keep all the nutrients intact.

- Bake it in the oven at about 140 degrees F over low heat for over an hour.

- Grill or pan fry with a healthy oil like olive or peanut oil for 10 minutes on each side using medium high temperature.

How many calories for shredding diet?

The average calorie intake for a man who is trying to lose weight is 2000-2500 calories per day. It takes a lot of willpower and time to cut calories to the point where you’d lose weight. Remember to account for calories burnt during exercise also.

In order to shred fat fast, you have to eat less than your body needs. In other words, you need a negative caloric balance, which would also be possible by keeping track of your calorie intake and burning more calories through exercise.