Free Guide9 min
The Shred Method
The exact system I used to get shredded while running a business full-time.
Eat without tracking a single calorieBuild any meal in under 15 minutesA four-day split built on the only variable that matters
Kill decision fatigue
You don't fail your diet on willpower. You fail it on the fortieth food decision of the day.
What the method replaces
- Tracking calories in real time → a fixed menu, pre-calculated
- Deciding what's for breakfast → two options, locked
- Guessing at lunch and dinner → one carb + one protein + one enhancer
- Doing maths → the calories are identical whatever you pick
You don't need willpower when you've already made every decision in advance.
Breakfast is locked
Option A: Protein yogurt + fruit
High-protein Greek or skyr yogurt with mixed fruit: berries, kiwi, banana. No cooking. Done in three minutes.
Option B: Eggs + fruit
Four to six whole eggs, scrambled, fried or boiled, with a side of fruit. The most complete breakfast you can eat for body composition.
What this actually looks like
The lunch and dinner formula
| Component | Portion | Calories |
|---|---|---|
| Rice | 100g dry | 360 kcal |
| Pasta | 100g dry | 360 kcal |
| Potatoes | 450g raw | 360 kcal |
| Sweet potato | 400g raw | 360 kcal |
| Chicken breast | 250g cooked | 275 kcal |
| Tuna | 240g drained | 275 kcal |
| Lean beef 5% | 200g cooked | 275 kcal |
| ½ avocado | ~100g | 160 kcal |
| Olive oil | 20ml | 160 kcal |
| No-sugar yogurt | 150g | 160 kcal |
Build your meal in under 15 minutes
Pick one carb
Rice, pasta, potatoes or sweet potato. All pre-portioned, all the same calories. Pick based on what you feel like eating.
Pick one protein
Chicken breast, tuna or lean beef. Lean beef has a slightly lower yield. Account for it if you're optimising.
Pick one taste enhancer
Avocado, olive oil or no-sugar yogurt. This is what makes the meal feel complete: healthy fat, satisfaction, flavour.
Cook, season, eat
Season aggressively with salt, pepper, spices and herbs. Zero calories, maximum flavour. The meal is done before you had time to overthink it.
- kcal per meal
- ~795kcal per meal
- protein per meal
- 55g+protein per meal
- minutes to prepare
- <15minutes to prepare
- tracking required
- 0tracking required
The minimum effective protocol
You don't need two-hour sessions. You need the right ones.
The whole training philosophy
- Four days a week. Not six.
- Four patterns: squat, hinge, push, pull. Everything else is accessory.
- Progressive overload is the only variable that matters.
- Rest is scheduled, not earned. It's where growth happens.
The 4-day shred split
| Day | Focus | Work |
|---|---|---|
| 1 | Upper push | Bench 4×5–6 · Incline DB press 3×8–10 · Lateral raises 4×15–20 · Face pulls 3×15 · Triceps |
| 2 | Lower + core | Squat or leg press 4×6–8 · RDL 3×8–10 · Leg curl 3×10–12 · Calves 4×15 · Planks ×3 |
| 3 | Recovery | Rest or a low-intensity walk. Recovery is part of the protocol. |
| 4 | Upper pull | Weighted pull-ups 4×6–8 · Barbell row 3×8–10 · Rear delt fly 4×15 · Curls 3×10–12 · Shrugs 3×15 |
| 5 | Lower power | Deadlift 4×4–5 · Bulgarian split squat 3×8/leg · Hip thrust 3×10–12 · Carries |
| 6–7 | Recovery | Rest or light activity: walks, mobility, sunlight. Don't touch a barbell. |
Double progression
Most men plateau because they guess. Here's the only rule you need.
How it works
Hit the top of the rep range
Every lift has one. Week 1: bench 90kg for 5, 5, 4, 4. Not there yet. Keep the weight.
Then add weight
Week 2: 90kg for 5, 5, 5, 5. Add 2.5kg next session. Progress confirmed.
Log every session
Notebook, app, whatever sticks. The tool doesn't matter. The recording does.
If you're not logging your lifts, you're not training. You're just exercising. Exercise changes nothing. Progressive overload changes everything.
The real reason most men stay skinny fat
It was never information. You already have access to every plan ever written, and you look the same as last year.
The problem is identity. There's a version of you who eats a certain way and trains a certain way, and he doesn't need motivation, because that's simply who he is. The decision gets made once. After that, the system runs.
Discipline isn't motivation. It's architecture. You build the environment, and the behaviour follows.
What now?
Want me to coach you through this?
This is the exact framework I use with private clients. If you want a version built around your schedule, your body and your goals, apply below.
2 minutes · You'll know straight away
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