Protein yogurt + fruit
Skyr or high-protein Greek yogurt, berries, kiwi or banana. No cooking.
300g yogurt · 150g fruit
265
kcal
34g
protein
3 min
time
The Shred Method · Vol. I
Shredded. Without counting a calorie.
the exact system I used. all of it.
- Meals set
- 3
- Plates
- 36
- Days
- 4
- Counting
- 0
01 / 05 · The menu
Decide once. Eat on autopilot.
You don’t fail a diet on willpower. You fail it on the fortieth food decision of the day.
- Tracking calories all dayA fixed menu, already counted
- Deciding breakfast every morningTwo options, locked
- Guessing lunch and dinner1 carb + 1 protein + 1 enhancer
- Doing maths36 plates, 765–815 kcal each
You don’t need willpower when you’ve already made every decision in advance.
Breakfast · locked
Two options. That’s it.
Eggs + fruit
Four to six whole eggs, scrambled, fried or boiled, fruit on the side.
4 eggs · 150g fruit
355
kcal
26g
protein
8 min
time
Bigger, or training hard? Six eggs: 495 kcal, 39g protein.
02 / 05 · The plate
One carb. One protein. One enhancer.
Lunch and dinner. Every portion is pre-set, so any combination lands within a few calories of the next.
~785KCAL A PLATE
1 carb~355
1 protein~265
1 enhancer~165
The carbs
pick on mood
Rice
100g dry
355 kcal · 7g P
Pasta
100g dry
350 kcal · 13g P
Potatoes
450g raw
355 kcal · 9g P
Sweet potato
400g raw
350 kcal · 6g P
The proteins
raw or drained weight
Chicken breast
250g raw
280 kcal · 56g P
Tuna
240g drained
260 kcal · 61g P
Lean beef, 5%
200g raw
260 kcal · 43g P
The enhancers
what makes it a meal
Avocado
½, about 100g
180 kcal · 2g P
Olive oil
20ml
160 kcal · 0g P
Greek yogurt, 5%
170g
155 kcal · 15g P
Build your plate
36 plates. Tap one.
Every one: 765–815 kcal, 49–89g protein.
Pick 1 carb
Pick 1 protein
Pick 1 enhancer
Rice + chicken breast + avocado
815KCAL
protein65g32%
carbs89g44%
fat22g24%
Share of calories by macro
Flavour costs nothing
Season hard. Zero to a few calories, all the taste.
SaltBlack pepperPaprikaCuminGarlicChilli flakesOreganoLemonFresh herbsHot sauceMustard
Already in the recipe book
The formula, plated.
SALTY · LUNCHGreek Bowl
takeout you cook yourself
Chicken, tzatziki, cucumber, red onion, tomato, pita, rice. A Greek lunch that respects your macros.
- kcal
- 605kcal
- protein
- 52gprotein
- carbs
- 68gcarbs
- fat
- 14gfat
20 minutesLunch
SALTY · LUNCHAnabolic Bowl
lunch you can repeat
Lean beef, risotto rice, avocado, and fresh herbs. Engineered for a long afternoon. Heavy on protein, light on the aftermath.
- kcal
- 645kcal
- protein
- 49gprotein
- carbs
- 52gcarbs
- fat
- 27gfat
15 minutesLunch
SALTY · LUNCHTaco Beef Bowl
takeout energy, coach-approved
Ground beef, potatoes, greek yogurt, chives, red onion. Taco night, cut-compatible.
- kcal
- 540kcal
- protein
- 48gprotein
- carbs
- 55gcarbs
- fat
- 14gfat
18 minutesLunch
A day on the method
Your day, sorted.
Breakfast
A or B265–495 kcal
Lunch
1 carb + 1 protein + 1 enhancer765–815 kcal
Dinner
Same formula. Same plate, if you like.765–815 kcal
The day
1,795–2,125
kcal
Protein
124–217g
a day
Hungry, or bigger than average? Add a snack from the recipe book.
03 / 05 · The training
Four days. Not six.
You don’t need two-hour sessions. You need the right ones.
4
Sessions
64
Hard sets
3
Rest days
Four patterns. Everything else is accessory.
SquatHingePushPull
Day 1 Upper push
Chest · shoulders · triceps
- Bench press
- 4 × 5–6
- Incline dumbbell press
- 3 × 8–10
- Lateral raises
- 4 × 15–20
- Face pulls
- 3 × 15
- Triceps, any
- 3 × 10–12
Day 2 Lower + core
Quads · hamstrings · core
- Squat or leg press
- 4 × 6–8
- Romanian deadlift
- 3 × 8–10
- Leg curl
- 3 × 10–12
- Calf raises
- 4 × 15
- Plank
- 3 × max hold
Day 4 Upper pull
Back · rear delts · biceps
- Weighted pull-ups
- 4 × 6–8
- Barbell row
- 3 × 8–10
- Rear delt fly
- 4 × 15
- Curls
- 3 × 10–12
- Shrugs
- 3 × 15
Day 5 Lower power
Posterior chain · grip
- Deadlift
- 4 × 4–5
- Bulgarian split squat
- 3 × 8 / leg
- Hip thrust
- 3 × 10–12
- Loaded carries
- 3 × 40m
Days 3, 6, 7 Recovery
Rest is scheduled, not earned. It’s where the growth happens.
WalksMobilitySunlightNo barbell
04 / 05 · Progression
One rule. Double progression.
Most men plateau because they guess. This is the only rule you need.
- 1
Hit the top of the range
Every lift has one. Not every set there yet? Keep the weight.
- 2
Then add weight
Every set at the top: add 2.5 kg next session. Progress confirmed.
- 3
Log every session
Notebook or app, it doesn't matter. The recording does.
What it looks like
90
S1
90
S2
+2.5
92.5
S3
92.5
S4
92.5
S5
+2.5
95
S6
Your next session
Do you add weight? Check.
Top of your rep range
Reps you hit, set by set
Set 1
5
Set 2
5
Set 3
4
Set 4
4
Next session
90 kg
Same weight. You're 2 reps from earning the jump.
If you’re not logging your lifts, you’re not training. You’re just exercising.
Start Monday
Your first week.
- 01
Pick your breakfast
A or B. Eat it every day this week.
- 02
Pick two plates
Use the builder above. Lunch and dinner, on repeat.
- 03
Shop once
Seven days of those plates. One trip, no decisions mid-week.
- 04
Book four sessions
Put days 1, 2, 4 and 5 in your calendar like meetings.
- 05
Log session one
Weight and reps for every set. That's your baseline.
05 / 05 · The mind
Information was never the problem.
You already have every plan ever written. And you look the same as last year.
The problem is identity. There’s a version of you who eats this way and trains this way without motivation, because that’s simply who he is. The decision gets made once. After that, the system runs.
this is what the system built.
Discipline isn’t motivation. It’s architecture. Build the environment, and the behaviour follows.
Want it built for you?
The method is free. The accountability isn’t.
Akram BenyahiaOnline Fitness Coach for Men90 days · 1:1 coaching
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Food numbers: USDA FoodData Central for each portion, rounded; calories are 4 per gram of protein and carbs, 9 per gram of fat. Not medical advice. On medication or managing a condition? Talk to your doctor first.