8 Week Shred - Build Muscle & Lose Fat Training & Nutrition

Apply phase 1 macros: 1.5 g protein, 1 g carbs, and 0.5 g fat per pound, then convert to calories to burn fat and build muscle.

Switch and customize the meal plan using the food replacement guide. Find dairy and meat alternatives, including vegan options and wheat substitutes, to fit your dietary needs.

Explore meal prep services for busy lifestyles, compare options via a resource site, and choose affordable meals (six to nine dollars) to stay on your plan and support weight loss.

Learn which supplements support fat loss and muscle gain, led by protein as a key on-the-go option, and cover BCAAs, creatine, beta-alanine, CLA, fish oils, caffeine, and citrulline.

Learn to make your own pre workout with beta-alanine, caffeine, and branched chain amino acids, and save money by buying in bulk while avoiding fillers.

Focus on phase one, weeks 1–3 of the 8 week shred, emphasizing stabilization strength, a daily gallon of water, and a 10–10–10 to 10–8–6 rep progression with form-focused lifts.

Build chest, triceps, and abs with controlled presses (barbell, decline dumbbell, stability ball), rope press downs, and cable crunches, plus a 10-minute hiit treadmill finisher.

Engage legs, calves, and shoulders in a ten-minute workout featuring dumbbell lunges, two-ball squats, seated press, rear delt fly, upright rows, shrugs, and core moves like knee-ins and planks.

Target back, traps, and biceps with compound rows, lat pulldowns, shrugs, curls, and high-intensity treadmill intervals, all designed to build muscle and burn fat in the 8 week shred.

Perform a chest, triceps, and abs focused routine with flies, crossovers, incline presses, tricep extensions, and dips, while keeping shoulder blades retracted, squeezing throughout, plus interval treadmill cardio.

Perform legs, calves, and shoulders training in workout 5 of the 8 week shred, including hamstring curls, box jumps, leg extensions, and dumbbell raises.

Target back, biceps, and abs with seated rows, lat pulldowns, curls, and core moves in a ten-minute circuit-style shred workout.

Engage in a high-intensity 10-minute abs shredder workout with 45-second intervals and 15-second breaks, featuring figure eights, side planks, leg raises, bicycle kicks, and plank presses.

practice a total body stretch routine to prevent injuries, boost blood flow, and improve flexibility as a cool down, targeting quads, hips, back, hamstrings, and rotator cuff.

Phase two lowers daily calories and adjusts macros, adds 8/16 intermittent fasting (optional 20/4), and shortens rest with 15–20 rep ranges and heavier sets on days 4–6.

Explore intermittent fasting with an 18/6 window and one day on, one day off, including bone broth to break the fast, and focus on stabilization strength in phase one.

Phase three of the eight week shred shifts calories, emphasizes strength and hypertrophy, introduces drop sets within a three-day split and carb cycling with low-carb days and a high-carb thursday.