The 30 Day Shredded Diet-100% Guaranteed Results

by Steve Auxier on 07/15/2009

To follow up the secrets to razor cut abs article here is the nutrition guidelines to follow.  Remember with nutrition we can only manipulate 3 factors which are protein, carbohydrates, and fat.  I recommend that if we are to lose the stubborn body fat that sometimes just like our workouts we need to step out of our comfort levels in order to shock the body to change.  So here it is a 30 day diet to shred you!  If you lose more than 20# in 4 weeks discontinue the use of this diet.





  • No dairy (milk, cheese ( shredded or string),  cottage cheese)  Use Calorie countdown milk if needed, Organic Valley Fat Free Milk, Fage 0% Greek Yogurt, Almond Milk, Sugar Free Soy Milk, Hemp Milk, Coconut Milk, or Fat Free Goat Milk.
  • Measure all food with measuring cups and also I recommend an electronic food scale. Studies show the eye ball method causes us to over eat by 12-20%
  • Programs like and  or  They are excellent online sources to track calories.  I recommend we take our bodyweight x 8-9 for caloric intake per day to make a major change in 30 days.  The key to success is that we record our nutrition every single day.
  • Your water goal is your bodyweight x .66 for oz to consume per day
  • If using ground beef or turkey, rinse after preparing to remove extra fat, then season again.  A better idea is to boil your meat and then season afterwards
  • For food choices to rotate in check out my blog post on healthy food choices.  Variety is the spice of life.
  • Remember 30 days is short lived.  No bread, pasta, rice, diet soda, or alcohol.  You will be shocked if you follow these guidelines!!
  • If you have sweet cravings try choosing fruit first.
  • If struggling to drink more water try adding lemon, 1 part Crystal Light 2 parts water, sugar free Tang, or La Croix water.

Good Luck:)

Here is a general format.  Really focus on the balancing out your meals.  Each meal must contain a source of protein.  The key is balancing out each meal. For more variety substitute any food into the format below.  Remember for accurate calorie intake for you use this formula.  Take your body weight x 8 for low calories and body weight x 13 for your high calorie intake.   

Breakfast Choice #1

  • 4 eggwhites with 1 yolk
  • 1 serving of Old Fashioned Oatmeal
  • Use Agave Blue Nectar or honey for sweetner

Breakfast Choice #2

  • Males choose 2 scoops of protein powder with 8oz of water (females 1 scoop)
  • 1 serving of Ezekial raisin cereal with calorie countdown milk (1 serving)

Mid a.m. Snack

  • Women 3 oz and men 6oz of lean meat (chicken breast, turkey breast)  no lunch meat
  • 1 serving unsalted almonds ( measure them out)


  •  Women3 oz and men 6oz of lean meat ( 96% lean ground beef, chicken breast, turkey breast)
  • 1 palm sized sweet potatoe
  • 1 cup of vegetables (fresh or frozen)

Mid p.m Snack

  • Choice #1   Women 1 scoop of protein powder with 8 oz water
  • 1 serving of unsalted almonds ( measure them out)
  • Choice #2   Women 3 oz of lean meat and  Men 6 oz of lean meat
  • 1 cup of fresh vegetables


  • 3ounces of lean meat for women and men 6 oz lean meat
  • 1 fist sized red skin potatoe for women and men
  • 1 cup of fresh vegetables or 1 medium sized green dinner salad.  ( Remember no iceberg lettuce.  Mix in arugula, and spinach for healthier variety)
  • Amy Organic low fat olive oil/vinegar dressing (excellent)

 More nutrition guidelines:

Specific portion sizes are the key.  Here is an example to follow for more variety.  Notice how the ounces of protein rotate.

Morning or Mid-Morning portion:  2-3 oz

Afternoon Protein:  3-4oz

Mid Afternoon  Protein: 2 oz

Dinner Protein:  3-4oz


Here is the link to the 30 day shredded shopping list.


If anyone has had outstanding results please feel free to post your resultsThis nutrition works.  Be disciplined and expect success!  Good luck!

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{ 21 comments… read them below or add one }

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Sam 06/21/2017 at 4:17 PM

Why does it say that if you lose more than 20 lbs with this diet to discontinue? What are the expected results if the plan is followed strictly?


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patsy 08/29/2014 at 6:08 PM

hi, what is considered a serving of oatmeal? a cup? and also with almonds? thanks

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Uddhat 08/09/2014 at 7:18 AM

i am pure vegetarian. And not in favour of protine suppliment.. Can u suggest a meall plan that can shredd but is veg


karina 07/23/2014 at 12:30 PM

Im egg intolerant, would it be ok if I substitute with2 slices of ham or any other ideas?.


Steve 07/23/2014 at 4:52 PM

Hi Karina,

You sure can substitute Whey, Beef, Casein, or other meat proteins for a substitute.


karina 07/23/2014 at 12:29 PM

Im egg intolerant, would it be ok if I substitute with2 slices of ham or any other ideas?


Anne 05/29/2014 at 3:13 PM

Is the meat measurement referring to oz raw or cooked?


jc 06/17/2013 at 10:22 PM

I love this diet plan! I’m lactose-intolerant so I would still have to drink soy milk. And last year, I drank soy milk (it was basically water to me, it was so good) for three months and I lost 10 pounds! 🙂

Hopefully this diet plan will work for me. Thank you!


berto 01/26/2013 at 11:59 PM

hope i spelled everything right


berto 01/26/2013 at 11:58 PM

Wow lori. Lets stick to the matter at hand here. No need to criticize


dee 01/23/2013 at 3:07 PM

Lori, get a grip. You clearly have no idea how obnoxious you came across as with that comment. Just thought you’d like to know your manners overlooked it.


Lori 01/12/2013 at 2:49 AM

There is no e in the word potato unless you pluralize it to be potatoes! Example: one palm sized sweet potato, no e is necessary. Just thought you’d like to know your spell check overlooked it.



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