14-Day Nutrition Plan
Shredded
Calorie deficit. High protein. Maximum definition.
Shredded doesn't ask you to eat less of everything. It asks you to eat less of what doesn't matter and enough of what does.
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Protein/day avg
Shredded is the cut, built the way a cut should be: a moderate calorie deficit paired with a deliberately high protein target so the weight you lose comes from fat, not muscle. Portions are tighter and carbs are lower than the other files, but every meal is built around lean protein and high-volume veg so you stay full while the scale moves in the right direction.
Fourteen unique breakfasts, lunches and dinners, five snacks and three drinks — no repeats, no guessing, and no pretending a deficit doesn’t require a plan.
Who it's for
This plan is built for you if
- You're running a deliberate calorie deficit and refuse to let it cost you the muscle you've built
- You want lean protein and high-volume vegetables doing the work of keeping you full, not shrinking portions
- You'd rather follow a structured 14-day cut than guess your way through one
What's included
Your nutrition targets
Daily averages this file is built around, calibrated for an active adult around 75kg. Use these ratios as a start point and adjust portion sizes against your own numbers and progress.
1850
Kcal / day
175g
Protein
140g
Carbs
60g
Fat
Goal — Lose fat, preserve lean muscle, stay full and focused in a deficit.
FAQ
Before you start
Will I be hungry on this many calories?
The deficit is moderate by design, and every meal leans on lean protein and high-volume vegetables specifically to keep you full. It's tighter than maintenance, not starvation.
Carbs look low here — is that necessary?
Carbs are lower to make room for the protein target inside a genuine deficit. That's a deliberate trade-off, not an accident — protein and fullness come first.
Do I need to time meals around training?
The file gives you the day's meals and macros; it doesn't prescribe timing. Slot them around your sessions however suits you.
What if these targets don't match my numbers?
They're calibrated for an active adult around 75kg. Use the ratios as a start point and adjust portions against your own progress.
Shredded — £14.99
Fourteen days, fifty recipes, no repeats. Full macros and method on every page.
Delivered as a PDF after checkout. Questions first? Contact Coach TJ.
Shredded · £14.99