My Version of Get Shredded Diet

Nutrition
1

The summer months are ahead and I typically do a 6 week cutting phase for aesthetic reasons and to detox a little. I prescribe to Berardi’s Prescision Nutrition all other months of the year. This year I’m going to try Berardi’s Getting Shredded Diet, but with a few tweaks of my own. Before I get started, I just wanted to get some constructive feedback if there are optimization points I’m missing.

I don’t pretend to be a nutrition expert, but do consider myself fairly educated thanks to Berardi’s education. I’ve broken it out into two plans: 1) Resistance Training Day 2) Energy Expenditure Only Day. The only difference is the last meal of each day, and taking Surge on resistance days and BCAAs instead of Surge on the energy expenditure days.

6-12 WEEK CUTTING MEAL PLAN

  • Target Athlete: 195-200LB and less than 10% body fat
  • Goal: To reduce body fat by 1% per week

Resistance Training Day
8:00AM: 1L water, 2 BETA-7, 2 HOT-ROX, 1 Adam multi vitamin

8:30AM: 3 Flameout, 1 green tea, 3 Rez-V, 3 omega-3 eggs, 30g harvarti cheese, 2 pieces turkey bacon (or half scoop milk protein), .25 bell peppers/2 oz baby carrots to make egg scramble, 1 tablespoon mixed raw nuts, 1 TBSP flaxseed, 3 TBSP crude bran

10:30AM: 5g BCAA, 2.5g creatine, 1L water

12:00PM: 3 fish oil, 6oz extra lean beef, 2 pieces turkey bacon (or half scoop milk protein), 30g harvarti cheese, 2oz spinach, 1 small tomato, .5 small zucchini, .25 small red pepper, .25 avocado, 1 tspn vinegar

1:30PM: 5g BCAA, 2.5g creatine, 1L water

3:00PM: Before training: 1 scoop Surge, 2.5g BCAA, 2.5g creatine, 1L water, 2 BETA-7

4:45PM: After training: 1 scoop Surge, 2.5g BCAA, 2.5g creatine, 1L water

5:30PM: 1 HOT-ROX

6:00PM: 3 fish oil, 1 green tea, 6oz extra lean beef, 2 pieces turkey bacon (or half scoop milk protein), 30g harvarti cheese, 2oz spinach, 2oz broccoli, 2oz cauliflower, 2oz green beans, 1 tablespoon mixed raw nuts, 1 tspn olive oil, 1 tspn vinegar

8:00PM: 5g BCAA, 2.5g creatine, 1L water

9:30PM: 1 Flameout, ½ cup non fat cottage cheese, ½ scoop protein, 1 TBSP organic peanut butter, 2 scoops SuperFood, 1 TBSP flaxseed, 3 TBSP crude bran

11:00PM: 3 ZMA, 2 BETA; also take 5g BCCA in middle of night (4AM)

Energy Expenditure Only Day
8:00AM: 1L water, 2 BETA-7, 2 HOT-ROX, 1 Adam multi vitamin

9:00AM: 3 Flameout, 1 green tea, 3 Rez-V, 3 omega-3 eggs, 30g harvarti cheese, 2 pieces turkey bacon (or half scoop milk protein), .25 bell peppers/2 oz baby carrots to make egg scramble, 1 tablespoon mixed nuts, 1 TBSP flaxseed, 3 TBSP crude bran

11:00AM: 5g BCAA, 2.5g creatine, 1L water

1:00PM: 3 fish oil, 6oz extra lean beef, 2 pieces turkey bacon (or half scoop milk protein), 30g harvarti cheese, 2oz spinach, 1 small tomato, .5 small zucchini, .25 small red pepper, .25 avocado, 1 tspn vinegar

3:00PM: Before training: 5g BCAA, 2.5g creatine, 1L water, 2 BETA-7

4:45PM: After training: 5g BCAA, 2.5g creatine, 1L water

5:30PM: 1 HOT-ROX

6:00PM: 3 fish oil, 1 green tea, 6oz extra lean beef, 2 pieces turkey bacon (or half scoop milk protein), 30g harvarti cheese, 2oz spinach, 2oz broccoli, 2oz cauliflower, 2oz green beans, 1 tablespoon mixed nuts, 1 tspn olive oil, 1 tspn vinegar

8:00PM: 5g BCAA, 2.5g creatine, 1L water

9:30PM: 1 Flameout, 2 whole eggs, .25 green peppers, 2oz carrots, 2 scoops SuperFood, 1 TBSP flax seed, 3 TBSP bran

11:00PM: 3 ZMA, 2 BETA; also take 5g BCCA in middle of night (4AM)

Notes

  • Only to be conducted once per year
  • Every 14 days conduct a re-feed: eat whatever the entire day, just make sure not to go over 5,000 calories. Always workout on the re-feed day, using a scoop of Surge pre and post workout. Also, use same supplement plan as training days. Sample re-feed day:
  • 6 egg omelet, 2 slices whole wheat bread, 2 pieces bacon, crepes/pancakes/waffles w/syrup
  • Use 1 scoop of Surge and 5g creatine pre and post workout
  • 1 large pizza, salad
  • Large dish of whole what pasta with turkey meatballs
  • 1 cup non fat cottage cheese, 1 scoop milk protein, 2 TBSP organic peanut butter, 1 cup mixed berries, 1/2 cup Fiber One cereal, 1 TBSP flax seed, 3 TBSP bran
  • On OFF days, last meal of the day can be replaced with 5g BCAA and 2.5g creatine for even greater results

Thoughts?

2

I would cut out the Surge if I were you. The whole point of the plan (to my understanding) is that you can only eat whole food. I read the diet and people’s logs of the diet over a year ago, though, so I’m not very familiar with it anymore.

Also, are you using crude bran or crude bran oil? I’m assuming oil because you listed it as TBSPs.

Everything else looks fine, and your refeed day looks delicious =P

-dizzle

(btw, how does this thread have 5 stars?)

3

I think it looks pretty good. It’s obvious you put a lot of though into this.

As for the Surge, I don’t think it was available when the GSD was written. Maybe you could ask JB over at PN what he thinks?

When I did it, I found that it was better to train after a meal rather than a BCAA/creatine feed. But that’s just me. And you train later in the day than I did, so maybe those extra calories will change that.

Also, fasted cardio first thing in the morning (while admittedly a sucky way to start the day) would be a good addition.

4

I’m very much interested in this diet, and believe that I’ll do this after the V-Diet+transition. Looks good but I agree if you can talk to JB and see what he thinks of adding Surge in.