The Perfect Bodybuilding Summer Shred 2024 – Diet Plan & Workout

Summer is coming! It’s time to lose fat and get your body in perfect shape.

So are you ready for fit fun in the summer sun?

This summer shred guide will get you covered on how to get your dream body faster this summer.

If you’re willing to follow an intensive training plan and supplement properly for this summer, you’ve got that will turn your physique around.

And, if you want to enjoy a summer pool party, and be shirtless then this Summer Shred guide will help you. Through this approach, you’ll be able to get faster results than any other workout and diet plan.

If you have a time crunch and you want to get your body ripped. This crash diet and workout plan will help you in acquiring the perfect body shape.

We’ll cover diet, supplements, cardio, and training but you must know that diet is the foundation. So, first of all, let’s take you to the summer diet plan.

Shredded for Summer Diet Plan

To gain a perfect physique in a shorter period, diet will work as a key. If you don’t harden up things with your diet, then ultimately your physique will refuse to harden up as well.

Here you are going to perform the carb cycling method in Summer Shred.

Carb cycling is an alternation of carb intake to lose fat, enhance gym performance, and maintain a healthy metabolism. Carb cycling is a high-level strategy mainly used by physique athletes.

However, for those who want to gain a perfect physique this summer, just follow the diet set forth below.

Off Carb Day

1: Set your carbohydrate intake – 0.35 / pound of the body weight.

Let me explain to you with an example to make it clear:

Assume your body weight is 180 pounds, it means you will intake 63g (180 x 0.35) of carbs per day.

The intake is very low, but as we have only limited time i.e. this summer only. So, sum it up.

2: Set your protein intake – 1.25/ pound of body weight.

Just for an example:

If your body weight is 180 pounds, it means you will intake 225g (180 x 1.25) of protein per day.

3: Set fat intake – 0.35/ pound of body weight.

Let’s illustrate through an example:

If your body weight is 180 pounds then it means you should intake 63 g (180 x  .35) of fat per day.

High Carb Day

After following off-carb days for several days, you’ll follow a high-carb day. This will help you enhance your metabolism while running and boost gym performance—no need to suffer a lot being a caloric deficit.

• Set carb intake levels – 2g / pound of body weight.

If your body weight is 180 pounds then it means you should intake 360g (180 x 2) of fat per day.

• Set protein intake levels – 0.75 / pound of body weight.

If your body weight is 180 pounds then it means you should intake 135g (180 x .75) of fat per day.

• And lastly, for fat extend your limit to intake essential fats. You must intake sources made up of flaxseed oil and fish oil. Never eliminate in your diet, as it will harm you in acquiring a summer shred plan. Dietary fats help boost metabolism, and will also guide in the proper absorption & functions of fat-soluble vitamins such as vitamins A, D, E, and K.

As you already know regarding the off-carb day and high-carb day, now you must know what should be meal timing and meal frequency.

Meal timing and meal frequency

Let me explain to you that there is no such plan as it depends upon you.

Try to do what is more suitable for you and what works well for your body. I don’t want you guys to take stress for such a reason as how many meals you should intake per day.

When you are reaching your macro-nutrient numbers and having a caloric deficit, then you will need to burn fat. Hope now it is clear that meal timing and meal frequency are not as important.

During one of the research in the University of Ontario on weight loss. They first divided the caloric deficit into two dietary groups. The first group ate 3 meals per day and the other group ate 3 meals & 3 snacks per day. But, they didn’t find any significant difference in their average weight loss after 8 weeks.

So, always do what is more suitable and preferable for your diet. If you intake 6 smaller meals in a whole day, fine. If you intake 3 larger meals the whole day, cool.

Diet Schedule

Here you will come to know the actual diet cycle you need to follow in your summer shred training. So, as we have already discussed the two types of diet plans are especially for this summer only i.e. Off-carb day and High-carb day.

On which days which nutrition plan you will follow are listed below in the table.

Along with the perfect diet plan, there are a few supplements that you will require while performing summer shred training to build your muscles and body.

Shredded for summer supplements

A few supplements are mostly recommended during your summer shred. It will help you in enhancing metabolism, burn fat, and improve muscle mass.

BCAA’s (branch chain amino acids)

When you reach an energy deficit and you want to lose weight. In such cases, you might increase the risk of forcing your body to break down the gained muscles. It happens when glycogen storages get low, and will ultimately oxidize BCAAs for energy.

If you don’t intake BCAA supplements, this isn’t good and will affect you in muscle gaining and fat-burning process. BCAAs fill the energy shortage of your body.

Here we have discussed one case study that will help you in understanding the requirements of BCAAs.

In a study, participants were supplemented with a BCAA-supplemented standard-protein diet. As a result, they noticed a significant decrease in their metabolic rate and fat oxidation response.

So, you are highly advised to take at least 10-15g of BCAA’s per day during your summer shred.

To ensure the optimum quantity for regular intake and get a shredded physique you can combine a BCAA supplement as well. CrazyBulk Anvarol is one such supplement that combines it in optimum dosage. Plus, it’s daily serving is also kind of appropriate to consume. As per the pros and cons of Anavar, it can be effective but may have some side effects. 

Fat burners

There are lots of fat-burning supplements on the market, and they help enhance energy, stimulate metabolism, and suppress appetite.

Two more common ingredients are mostly preferred as a fat burner today in the market such as green tea and caffeine.

Caffeine usually binds fat cells to support the fat-burning process through exercise and green tea extract (antioxidant ECGC, Epigallocatechin gallate), preventing the metabolism breakdown regulator norepinephrine.

In other words, we can say that, the more norepinephrine floating in your blood, the higher the resting metabolism (higher calorie burn).

If you’re looking for a safe and natural fat burner that is also effective you can go with Instant Knockout Cut. A top-notch fat cutter that helps lose excess fat accumulation naturally. It torches off the fat to resculpt the shredded physique.  So, if you wanna get the supplement and looking for where to buy instant knockout the official page can be the best place to visit. 

Greens supplements

While performing summer shred we recommend you add fruits and veggies to your daily diet might be difficult. But, if you are a professional chef or athlete or unemployed, in such a scenario you might get enough time to prepare the veggies needed in your daily diet.

But, there is the solution of it you may use green supplement powder, in which fruits and veggies are compacted and distilled into powdered form.

By including green powders in your diet, you will be enriched with vitamins, minerals, antioxidants, and phytochemicals daily. Two serving green supplements that you need to include in your diet. They balance out overall well-being as well as regulate metabolism.

EFA’s (Essential Fatty Acids)

As we have mentioned earlier, essential fats are required while gaining the perfect physique. And always add these to your summer shred plan. The term essential fatty acids (EFA) contributes to the combination of polyunsaturated fatty acids (PUFA) that cannot be synthesized by the body but are given by food.

that must be provided by foods because these cannot be synthesized in the body yet are necessary for health

The ideal ratio for omega-6 to omega-3 lies between 4:1 to 3:1 but, the average person mostly intake in the range of 10:1 to 25:1.

Creatine

Along with BCAAs, add creatine as a muscle savior. It is going to be tough when you are in deficit, and low energy will run more than needed. Adding 5g of creatine to your diet will mitigate strength and muscle loss.

Creatine is a naturally occurring substance made inside the human body. But due to getting indulged in strenuous workouts somehow, the production cannot be ample. This is one of the most significant reasons bodybuilders and fitness freaks consume it to get lean muscle mass. 

So, if you too want to get the unparalleled benefits of creatine to get shredded this summer lay your hand on the perfect creatine supplement Ultimate CRN-5 by Crazy Nutrition. It is one of the perfect ways to boost muscle mass and encourage fat loss in users. CRN-5 reviews will

Now time to serve you the perfect and complete diet plan for your summer shred. Additionally, combining healthy dietary fats in a diet that contains.

Shredded for Summer Training Routine

Shredded for summer cardio

Add 30 minutes of cardio in your strength training, in any medium you prefer well. Run, row, bike, swim, ski, erg, versa climber whatever you want to do just do it. Never forget to do it right after the strength training or in the second session i.e. 3 to 4 hours later.

This summer, do whatever we have discussed in the blog and you will be amazed when your physique will change as per your desire.