How To Get Shredded And Still Have A Life 

July 7, 2020

By Troy Adashun

In this article, you are going to discover how to get shredded fast and still have a life.

So you have every resource you need to get ripped in less time - i've included a diet plan and workout plan below that you can easily follow as well as a fat loss calorie calculator for free that you can enter your info in and get your exact fat loss calories, so keep reading!

If you hop on google and search “how to get shredded” you will see hundreds of articles throwing you listicles of tips and new habits to implement in your life. How boring and useless!

So you slug along and you start reading them and most likely suffer from information overload and never form consistent habits. What you need is a concrete plan of attack to get you from Point A (your current physique) to Point B (Your ripped goal physique)

My promise to you is that if you read until the end I am going to get you there, but it’s up to you to take action.

Want to get shredded as fast as scientifically possible? My promise is that you leave here today knowing exactly how to go from point A to point B and build a ripped summer body without sacrificing your favorite foods and without having to workout for hours a day like a psychopath!

Since I don’t know your starting point I want to give you realistic expectations if you follow this blueprint.

This shredding blueprint is laser targeted to 3 groups of people, so if you are 1 of these keep on reading!


If you currently consider yourself fat, this shredding blueprint will get you to a fit physique because you will rip off 10-20 lbs of fat off your body. If you still aren’t as shredded as you want, you simply follow it for 30 more days!


If you currently consider yourself chubby with just a bit of fat hanging in your lower belly and love handles, this shredding blueprint will get you ripped up because you realistically only have about 10-12 lbs of fat to lose to get that really lean looking physique with visible abs.


If you currently consider yourself lean but nowhere near say a Zac Efron type physique in Baywatch, this blueprint will get you absolutely shredded to the bone in 8 weeks and you will turn heads whenever your shirt comes off.

No matter where you are starting from, this blueprint has 1 main goal - to get you the fastest shredding results scientifically possible in 60 days or less.

My promise to you is that it's actually way easier than you could ever imagine with the right tools in your toolbox. I’m writing this after years and years of failure and making almost every shredding mistake in the book, and if you have tried and failed before, you are likely making the same mistakes I was so keep reading!

After I stopped the mistakes and had a concrete plan of attack, it was extremely easy for me to get ripped fast and predictably. Every single year I spend 8-12 weeks using this shredding blueprint you are about to learn and I will go from around 15-18% body-fat to single digit body-fat in 8 weeks or less. This is actually a pretty huge transformation in only 60 days.

Before - 16% bodyfat

After - 8% bodyfat


  • The exact diet plan you need to get shredded including how many calories
  • The exact workout plan you need to get shredded including the best split
  • The 3 Shredding Pillars You Must Obey or you will fail for sure

Before I continue let me break down my definition of “shredding” so we are on the same page, as it differs from traditional weight loss a bit.

SHREDDING: Losing fat all over your body while simultaneously NOT losing muscle mass, NOT losing intensity with your workouts and NOT causing metabolic damage from starving yourself.

This is very important, as getting shredded does not mean you are starving yourself and on some type of extreme weight loss diet. This is such a huge mistake that I see so many people make!



You can get shredded and gain a good amount of muscle while simultaneously losing fat over the course of 60 days. Stay patient and be consistent! Slow and steady = fast results!

I’m going to assume that you want to get shredded as fast as humanly possible if you are here, but my goal is to give you the best results over the course of 60 days, not 1 week.

The truth is that no matter what anybody tells you, you aren’t going to see drastic results in the mirror in only 1 week, but you can see a life changing transformation in the mirror in 60 days if you do it correctly!

Extreme weight loss is flat out dumb and cutting slow is the first rule for a reason. The faster you try to shred the more muscle you will lose and the slower your metabolism will become throughout the process.

I’ve seen hundreds of people over the years attempt to starve themselves and do an hour + of cardio every single day only to end up looking worse and damaging their metabolism. Trust me, I’ve been there and I’ve seen this mistake happen far too often.


  1. 1
    Keep all your hard earned muscle mass so you look awesome and aesthetic!
  2. 2
    Lose as much fat as possible covering your muscles so you reveal those ripped abs!
  3. 3
    Not cause you to lose intensity in the weight room so you can crush your workouts and get even faster results.


When you starve yourself and do hours of cardio to “speed up” your fat loss you are only hurting yourself and causing metabolic damage. We will get to calories next so don’t worry about that. Just assume that you won’t be starving yourself and you will still be losing body-fat at the quickest rate possible.


Save your calories for delicious food you crave! i strategically eat the foods I crave post workout on my fat loss diet and this is what everyone on the Superhuman Ripped program does!

Knowing your shredding calories is by far the most important number. If you can figure out what I like to call the “sweet spot” shredding calories it will make your life so much easier!

How do you calculate your shredding calories? Easy! 

I built a free calorie calculator for you right below. This means that all you have to do is click a few buttons. Follow the 2 steps below to get to your sweet spot shredding calories.

Step 1: Enter your information on the calorie calculator below. The first number you will see is your maintenance calories.

You will then see mild weight loss, weight loss, and extreme weight loss. Head to step 2 for a further explanation on what number you choose!

Calorie Calculator





feet inches





Results in:

BMR estimation formula:

Body fat:


Calorie Result


Step 2: Now that we have your maintenance calories, i’m going to help you decide which number to pick.

For most of you I recommend that you choose the middle “weight loss” number. This will put you at about a 500 calorie deficit per day meaning you will lose fat quickly and consistently each day. 

If you aren’t as active and know for a fact you have a sluggish metabolism you can pick a number between “weight loss” and “extreme weight loss” so you will be around a 700-800 calorie deficit. You can also start on the more aggressive side if you are OK with being a tiny bit hungry and just want to shred down faster if you have a big upcoming event. 

I know from doing this many years my sweet spot shredding calories are about 2,500 per day, and the calorie calculator puts my maintenance calories at 3,200. That’s a 700 calorie deficit per day and allows me to keep my muscle mass, lose fat quickly and not lose intensity in the gym. 

You might be wondering, how do you know how many calories are in certain types of foods? We will cover that more in the diet section below but the simple answer is to google it or download MyFitnessPal on your phone which has a pretty accurate food database.


You might think this is confusing but I assure you it’s not. I no longer count calories. I’ve counted calories so many days in my life that I can estimate the calories in pretty much anything and get fairly close!

My suggestion to you is to spend a week counting your calories and getting a feel for what a full day of eating at this calorie number looks and feels like. After this you will be able to eat off intuition and get fairly close!


You will never see a sprinter that isn’t ripped. It’s the best form of cardio when shredding.

The most important rule of how to get shredded is that you are burning more calories than you are consuming. This means you want to burn more calories each day through exercise and other activities!

If you sit on the couch all day you are making it harder on yourself to get shredded, so the key is to get moving and find activities you truly enjoy.

Whenever I shred I try to do several of the following activities daily to increase my total energy expenditure. Note that this doesn’t count my actual workout which I'll get into below in the workout section:

  1. 1
    Go on walks with my Fiance and my 2 cats
  2. 2
    Beach runs
  3. 3
    Sprinting Workouts (ideal for shredding!)
  4. 4
    Boxing and ping pong on my new VR
  5. 5
    1 set of pushups until failure for every hour that I sit
  1. 6
    Pick up basketball games
  2. 7
    Playing tennis
  3. 8
    Bike rides
  4. 9

Now that we got the 3 rules out of the way, let’s talk about your Diet plan, Workout Plan and Supplement plan to get shredded!


i eat donuts all the time on my shredding diet. i just try to eat them post workout and make sure I don't go over my calories


Now that you figured out how many calories you need to eat to shred quickly, it’s important that we fill those calories with the right foods. I recommend you follow what I call “The Crave Diet” which will allow you to eat the foods you crave as a post workout reward, and still make fast progress towards your ripped goal physique.

Inside thethis is the diet everyone follows,and I even include a grocery store cheat list and made for you meal plans - but i’ll share the details you will need for this diet below so you can get off to a fast start even if you aren’t on the program. 

This diet has no restrictions in terms of foods that are off-limits, and is extremely easy to follow. Most importantly it will assure that you:

  1. 1
    Get to enjoy your favorite carbs which will help you keep your muscle mass when shredding.
  2. 2
    Allow you to strip off stubborn body fat as fast as possible and keep your metabolism churning
  3. 3
    Allow you to maximize your training intensity during the 60 day shred

There are 3 types of macronutrients that all food consists of, so let me give you a quick breakdown of each one and how it is relevant to your shredding goal. 


I’m starting off first with carbs because it gets a terrible reputation when shredding. The truth is that no food is off limits and you will see incredible results if you just hit your sweet spot calories every day. 

There is also another very important reason that I recommend you keep carbs in your diet when you are shredding. Remember getting shredded means that you are keeping your muscle mass and your workout intensity remains high. Carbohydrates are the most muscle sparing macronutrient by far.

The best time to consume carbohydrates are pre workout and post workout. In fact if you want to see the fastest results possible I recommend that you consume the majority of your day's carbohydrates pre workout and post workout.

My favorite time to consume carbs is post workout actually, as the insulin spike from eating your favorite carbs will help you retain your muscle mass and in some cases even build new muscle mass even though you are shredding.

According to a 12 week study published in the Journal of Physiology - when carbs and protein were consumed together immediately after an exercise session, muscle size increased 8 percent and strength increased 15 percent! Not only this, but consuming carbs will help you restore your glycogen stores, which will prepare your body quickly for the next training session.


On days when you workout I recommend that you consume about 1 gram of carbs per lb. of body weight. This means that if you are 200 lbs. You should be eating about 200 grams of carbs per day. I like to break up my day where I consume about 80 grams about 1 hour before i workout usually in the form of rice, fruit, or oatmeal.

Then after I workout the fun begins! I will consume 120 grams of carbs and usually consume something i’m craving like a bagel, french toast, pizza or even some gummy bears!

Then the rest of the day I try to keep my carb intake fairly low, so I don’t spike my blood sugar and get really hungry throughout the day.


Like I said inside the SuperHuman Ripped Program I give you made for you meal plans and a grocery store cheat-list to make your diet brain-dead simple, but here are some of my favorite carbs that I like to eat when shredding:

Oatmeal, jasmine rice, sweet potatoes, red skin potatoes, blueberries, pineapple, watermelon, bread, whole grain pasta, quinoa, lentils, black beans, high protein wraps.

It’s also important to note that vegetables are technically carbohydrates, and when you are shredding I recommend that you eat as many vegetables as you can. Veggies hardly contain any calories, and will keep you full. My shredding dinners usually consist of a big salad that I now call a “SuperHuman Salad” which combines spinach, romaine, cucumbers, carrots and jicama with diced chicken breast and my favorite salad dressing. 


Protein is very important on your shredding diet for keeping yourself full and maintaining a healthy metabolism. Another huge benefit to protein is that it will help you keep your hard earned muscle mass when you are shredding!

I don’t need to lecture you on the importance of protein so let’s get right to the good stuff.


I try to eat around 1 gram of protein for every lb that I weigh at the time of my shred. This means that if I weigh 200 lbs. I’ll make sure to eat around 200 grams of protein. 

As a general rule of thumb I include some protein in every meal.


The best types of protein to eat when shredding are the ones that don’t have a bunch of saturated and trans fat attached to them! Whole eggs are the exception, as I consider them a superfood when shredding as the fats in the yolk will help keep your testosterone levels high!

Here are my favorites: chicken breast, chicken thigh, lean ground beef (90-96% lean), ground turkey (93-99% lean), any wild caught fish, eggs, egg whites, whey protein powder, tuna, salmon.


The last macro is “fat” and contrary to popular belief you shouldn’t eliminate fat just because you want to lose fat! Fats are necessary on any shredding diet to keep your hormone levels high and to keep your metabolism nice and healthy.


On my shredding diet I consume anywhere between 50-75 grams of fat every single day and I weigh around 200 lbs. An easy way to figure out your optimal fat intake is to simply fill your remaining calories with fat.

I already told you to consume at least 1 gram of carbs and protein per 1 lb of bodyweight, so you can reverse engineer how many grams of fat you need now.

Fat is 9 calories per gram, so for example 60 grams of fat is 60 x 9 = 540 calories. Take your sweet spot calories you figured out above and subtract it from your protein and carb calories to figure out how fat intake.

Confused? I walk you through every step of the diet plan inside the Master Shredder program.


Some of my favorite fats are a byproduct of eating protein such as whole eggs and salmon. Some of my other favorites are: avocado, olive oil, almonds, macadamia nuts, peanut butter, almond butter, chia seeds, hemp seeds, coconut oil and dark chocolate!

In summary your shred diet will consist of:

  1. 1
    Eating a balanced diet of carbs, protein and fats
  2. 2
    Consuming most of your carbs around your workouts
  3. 3
    Eating around 1 gram of protein per 1 lb of bodyweight
  4. 4
    Eating around 1 gram of carbs per 1 lb of bodyweight
  5. 5
    Getting close to your “sweet spot” shredding calories each day

Now that we got that out of the way let’s talk about your workout plan!



Training in the right way can drastically speed up your shredding and will help you keep your muscle mass while you are also dropping body-fat. I recommend a less is more approach to your workouts when shredding. You definitely don’t need to spend hours and hours in the gym and I recommend that you train 3, 4 or 6 days per week.

I always recommend that you follow the Balloon Method workouts when shredding as each workout maximizes the 3 science backed ways your body builds muscle - and also burns more calories than traditional fat loss workouts so you get the best of both worlds!

I made an entire playlist of different Balloon Method workouts for every muscle group on our  Youtube channel, but for the fastest results possible and a structured plan of attack with every single 1 of your shredding workouts I recommend that you join the Superhuman Ripped program which will eliminate the guesswork! 

The people on the SuperHuman Ripped program see guaranteed results because they wake up and know exactly how to train every single day, not to mention they have access to me and thousands of people all over the world who are also on the program inside the SuperHuman Facebook private group. 

Workout Split When Shredding


I recommend that you follow a push, pull, legs split and train at the minimum 3 times per week when shredding. By doing a push, pull, legs spit instead of a “bro split” you will train more muscle groups and burn more calories every workout!

If you want to train up to 6 times per week, you can simply repeat the push,pull, legs split twice in a week.

Just so we are on the same page, a bro split is when you train 1-2 muscle groups per day, where a PPL split focuses more on compound exercises and hitting more muscle groups each workout.

Push workouts consist of exercises that hit the chest, shoulders and triceps.

Pull workouts consist of exercises that target the back, biceps and traps.

Legs workouts consist of moves that target the quads, hamstrings and calves.

I will throw in some ab work 3-4 times per week as well at the end of my workouts.

Cardio when shredding

Cardio isn’t mandatory but will certainly help speed up your results and help you burn more calories each day. I recommend you do at least a few cardio workouts each week lasting about 20 minutes per session. This could be jogging, running on the treadmill, biking, or even playing your favorite sport.

On the SuperHuman Ripped program I have everyone perform HIIT cardio as it is my favorite way to burn stubborn body-fat due to the compound effect it creates. I even made an entire video on Why Sprinters Are So Ripped which talks about the science of HIIT cardio.  

By working your fast twitch muscle fibers through short and intense exercises like jumping or sprinting, you are able to increase your post workout metabolism as well as crucial fat loss hormones.

Once you join the SuperHuman Ripped program you get the blueprint on how to include these finishers in your workouts for extra fast results, but the easiest way to incorporate cardio for fat loss is to simply jog a few times per week, or do a few sprinting workouts a week!

In summary your workout plan will consist of:

  1. 1
    Push, Pull, legs split hitting every muscle once or twice a week
  2. 2
    Cardio sessions consisting of jogging, biking, or fast paced walking
  3. 3
    Recommended HIIT cardio at least twice per week

If you don’t have access to any weights or prefer to workout at home, I recommend that Action Figure at home program which gives you the exact workouts and diet plan you need to burn fat quickly from the convenience of your own home!

The truth is that most of you will read this article, be motivated for a few days, and then fall back to your old ways.

I want to make sure that does not happen to you, because getting shredded is one of the awesomest things you will ever do, and it’s only a few new daily habits away!

Let me hold your hand the entire way and guarantee that you see a jaw dropping transformation by joining the SuperHuman Ripped Program!

Imagine waking up every single day and having the perfect Balloon Method shredding workout and Crave Diet plan of attack laid out for you so you don’t even have to think about it, all for less than the price of a cup of coffee a day!

I’m so confident that you will see a life changing transformation just like the thousands of people all over the world who joined, that you get a 90 day get shredded or your money back guarantee. You could literally do the entire program and if you don’t see results you don’t pay a dime!


You May Also Like...

Troy showing off his lean body shirtless

Lean Body Transformation – The 6 Pillars

Get Ripped with HIIT Workouts

HIIT Sprints – The Best Shredding Workout

Best Post Workout Meal

Best Post Workout Meal For Muscle Gain

Top 5 Foods To Eat To Build Muscle Fast

Top YouTube Channels

Top 10 Youtube Fitness Channels (2021 Updated!)

Lose Belly Fat Fast

Lose Belly Fat With These 8 Cutting Foods