Shredded for Summer – What Do YOU Want To Accomplish?

Hey Vic!

I’m looking to getting my body fat down to about 6-7% before the summer (think it is at about 10 now); my current weight is 70kg and my height is 170cm. I currently train about 4-5 times a week, and I eat a low carb diet.

What do I have to do to achieve this?

Thanks

Simen

Well Vic. . in the big picture I am certainly hoping for an over all better health and fitness for the long run (I want to continue to look good long into old age)

but seriously I personally need to loose quite a bit of Body fat. . I ALSO wish to gain strength. . lean muscle mass and definition (as Bruce Lee called it. . “the art of expression through the human body”)

its also in my personal goals to finally to be able to do a chin up (laugh all you want guys but when i “WORKED OUT” before. . i used those stupid celebex machines)

im down man

I have come to a BF of 11.7% from more than double that. Now I want to shred the last few pounds of fat that are covering my six packs. Your challenge sounds like just the thing I want. But hurry up and tell me what the program is, and I am looking at a kickass workout, and ready to tighten the dietary screws tighter!
Great initiative, Vic!

well im 235lbs now and my ideal weight would be around 220

since i started jogging last year and since finding this website and getting into strength training I’ve lost 50lbs and gained considerable muscle and athleticism, im really having a hard time shaking the rest of it though and i admit freely that’s down to skipping breakfast, inconsistency with my diet and avoiding intensity

anyways, I’m really psyched for this and can’t wait

I am hoping to lose abdominal weight. I don’t really carry any fat anywhere else, except in the mid-section.

I know this is primarily diet. I currently work out approx 4-5 a week. I need more intensity in my workout, which I am sure would be another contributing factor to losing belly fat…

Thanks!

Chris

Hi Vic!

Since I started training I’ve seen good gains in strength and muscle size, but I’m having problems getting rid of the fat. I have a Body Fat of 19%, my current weight is 87kg and my height is 180cm. I was one of those “skiny arms-but with gut” guys, but now I’m a little more muscular but still with gut.

I think I have a fairly good diet, and I’m training 3 days a week at a local gym.

So I would really like to lose some serious fat while getting stronger (just like Alexander above, I haven’t been able to perform a chin up). If I can get more aerobic fitness, that also would be awesome!

I’m ready for the pain, Vic!!

Looking to lower my Body Fat %. I train enough. Nutrition help is waht im looking for and being apart of your promotion will help with motivation.

I’m looking to reduce my overall BF% and begin to stay functional and strong as I train MMA and need to move from 190 to 170 weight class. The nutrition is going to be the biggest for me. Thanks look forward to the challenge.

Thanks for all the submissions so far! This will REALLY help me out when setting up workouts for everyone…

I’m surprised there are no ladies who have chimed in yet…

I know we have a bunch of female readers here so speak up girls. This is for MEN and WOMEN!

- Vic

I want to lose 10 pounds by June 1st, when my wife and I go on vacation. The vacation includes going to our son-in-law’s graduation from Army Basic and AIT (MP) training at Ft Leonard. I’d rather not look too much like an out of shape 50 year old when I’m on base.

Push ups and sit ups are no issue for me. I’ve never in my life been able to do more than 2 or 3 pull ups, so that is a particular ability I want to develop (seconding the comment above).

Hey Vic,

My main goal is to lose body fat and gain lean muscle at the same time…the right way. I’ve been doing the same workouts ever since I can remember. Lately I’ve just been going to the gym doing the same old things and Ive been bored with it for a long time now.

Ultimately, I’d like to get my body fat% down to under 10%. I don’t really care how much I weigh, I just want to feel and look good, not only for the summer, but for the rest of my life.

Hey Vic,

I’m looking to drop body fat, and increase athletic ability. I’m really hoping to improve my explosive power, flexibility and agility.

Thanks!

Hey Vic,
I’m 6 ft. 166 lbs at 11.5-12% Bf. I’m going to Hawaii on May 14th and I want lose some belly fat and maintain or increase strength. I’ve been making good progress lately, but I need to kick it up a notch.

Hey Vic,

I am currently:

body fat % = 10
weight = 155 lbs
deadlift = 255 lbs – 5×5 protocol
squat = 160 lbs – 5×5 protocol

goals:
body fat = 8%
deadlift = 2x bodyweight (~300)
squat = 1.5x bodyweight (~225)

Hi Vic – like almost everyone here, I too am trying to lose the last 12-15 lbs of fat around my mid section and torso. I dont need to be shirtless this summer – however, a tight t-shirt would be nice.

Hey Vic
Looking forward to the program. I’m looking at losing some body fat, increasing my DL, Squat and improving my OLY Lifts.
Nutrition also needs some work
Can’t wait to get shredded

Regards

Shaun

Hi Vic,

I just signed up to the website. I have been dieting off and on for about a year but just shot back up recently. I am currently 6′1 and about 220lbs. I would like to get down to around 190lbs over the course of the summer. My main concern is loosing the fat and feeling like I’m actually 28.

Thanks!
Jason

Hi, Vic!

Looking forward to this challenge! I actually read your post about the challenge just a few days after me and my friends made a bet about losing as many pounds of fat as possible before the 1st of June.

So.. what i want to do is to lose fat, pure fat. I work out at least three times a week but i have a spare tire just above my hips and lower stomach that won’t budge. Does not look good. But i know why actually.. I have some problems with my knees and can’t do HIIT on a treadmill or out on the track, and i LOVE to push it on the track. So i always do it on an elliptical and i’m not progressing.. But I’m thinking about losing maybe 4-6 lbs. of fat. And to work on my glutes to get my butt in that nice round shape.

Yo Vic,

Currently I’m trying to put on muscle as fast as possible, so anything to help with that would be great. I’ve doing Mark Rippetoe’s starting strength routine and downing 1/2 gallon of milk a day. I don’t know if there are any specifics of muscle building I’m missing, but if there are I’d love to hear them. One thing I’m specifically interested in is nutrient timing and if that plays any role in keeping the bf% from going up during a concerted bulking effort.

Thanks man!

Thanks guys, keep em coming. I am taking note of all of your goals, and will incorporate them into the workouts and diet.

BTW this is a HELL of a quick response. This group is gonna KILL it! I can feel it.

Hey Vic!
My goals is bulk up and get cut.

Current situation is thin but fit and not cut.

I’m quite excited about this!
N

Drop my waste from 33″ down to <32″ (31″ would be perfect!)

I am 5′10″, 163ish and have about 1″ of fat around the belly button that needs to go…

I would like to bulk up. I want to gain a lot of weight in muscle!

I want to build a nice, strong base so I will be stronger for my high school basketball and baseball season next year.

Hi Vic,

Well, I lost the 50, now the last 40 need to go. I have recently added a heavy bag w/o, tabata, and kettlebell and dumped much of the slow cardio I was doing. Still lifting, but am going more compound heavy lifts. Also purchased the Diet Solution ebooks and am going to start today. I really just want to see how far I can go – my take from all your info is that usually, the only person getting in the way is me. So that’s my biggest goal – get out of my own way.

Thanks.

Hey Vic,
My goals for this summer were initially geared toward aesthetics, but I just started playing on the school’s rugby team so now the looks are peripheral.

My main goals are to add strength and size. I’ve been following stronglifts 5×5 for a while and I am at 1.5x bodyweight squats, or at least close. I’d like to add lean mass and strength. If you can throw in anything for size too, that would be great. I know I mentioned that looks were secondary, but if I could get that six pack uncovered too that would be an awesome bonus. So basically:
-Add strength
-Add lean mass
-Get faster
-Uncover my abs [if its possible with everything else on that list]

Current stats:
5′8″-5′9″
158 lbs
~10% bf (some ab definition toward the top, less toward the lower abs]

Hi Vic,

Am currently 89kg (about 195lb) and 189cm (6′2.5) down from 122.5kg (about 270lb) since last September. Goal until recently was weight loss, now it is strength and building lean muscle (oh – and losing about another 2 inches off the abs!).

Was inspired by your own recent personal challenge and really looking forward to participating in this one. I do all my training from home so hoping to incorporate a lot of stuff that uses minimal equipment (I basically have a bike, run the streets, have dumbbells and barbell and weights and skip). I love doing stuff using things around the house or locally to supplement exercise (moving wheelbarrows, logs, pullups at local playgrounds, etc).

This is going to be a blast!

J

My goals are simple: Stronger, leaner, meaner
I’m not asking for much!

And seriously, when can I move up in the world to an unassisted push-up?!? How can I take my Monster self seriously if I do push-ups on my knees?!? So I guess a focus on upper body strength would be torture but beneficial.

Thanks Vic! You totally rock!

Good lookin’ out, Vic!

Lose 3% body fat (not sure on current, measuring soon)

Get Stronger for Rugby

Get better conditioned for Rugby

Pretty Simple.

Thanks,

MM

I’m going to drop 20lbs+ by June 20th. I leave for Italy that day, and I’d love to feel confident and strong. I’m 5′9″ and about 210lbs *shutter*. It’s 8 weeks away, and I need to get started. Can’t wait to get your info on this challenge! I’m in!

i’m looking to drop 10 pounds of fat i’m 6′ and 180, right now.
i’d like to boost my lifts and presses, by 20 percent.

I’ve going caveman for 2 weeks and I know i’m gonna get it done !

Hi Vic,

I love your site! It really is inspiring.

I’m 5″11 and 81kg.

I really want to lose fat and size around my waist and abs. It would be great to have a 6 pack. My chest is ok but has some fat I need to get rid of. My arms are fairly skinny so I’d like to add size to them. I’d love to be much more defined all over really.

I’ve been going to the gym for 6 months or so and used to do single movements until I discovered your site a few weeks ago. Since then I’ve been doing pull ups, deadlifts, squats, shoulder presses, and bench presses. They leave me feeling great. I’ve made some improvements already (i was doing (almost) 1 pull up but am now hitting (almost) 4.

i was also inspired watching your odd object training video so last night I had a go at my own version. I filled a suitcase half up with books and started lifting. I used it in the same way you were using the sandbag and the water ball. I followed it up with single leg squats, elevated push ups and burpees. It left me red faced, panting, hot, and dripping with sweat. It was freaking awesome! Thankyou!

Lose fat and and bulk up

This summer, I am looking to gain as much muscle mass as possible.

I would like to lose another ten pounds and gain some more definition, most in the mid section so I can see some progress with my abs!

I second Jon’s comment:
“goals:
body fat = 8%
deadlift = 2x bodyweight (~300)
squat = 1.5x bodyweight (~225)”
At present, my DL is 1.5 x my BW, and my squats (I am ashamed to say) is around my BW, and that, too, on a Smith Machine. I don’t have a squat rack, nor spotters for such weights, so I have to use the SM.
So, the above is very central to my May targets apart from the fat loss.
Please hurry up and post the guidelines: I can’t wait to link it to my blog!

Hey Vic,

Great thing of you to be doing this for all of us

I’m 6′2″, 165lb.

Been following some programs and have noticed some improvements. Thing is i feel i’m losing the fat and gained some muscles but weight remains more or less stagnant. I’m beginning to see my abs and estimate my body fat % to be around 10-15%?

Main aim is to add 20lbs to my frame whilst and reveal the abs for the summer. YEAH!

Thanks once more and looking forward to hear from you.

Cheers!

Ha!

Looks like you’ll have your hands full with all the commenters here all ready

I need to lose ten pounds (but in ten weeks), so that’s pretty easy for me to do on my own

But I still wouldn’t mind having a play with some of your workouts and nutritional ideas.

I’m really looking forward to seeing your training and nutritional plans

Cheers!

Hey Vic,
Just want to say that I have a firefighter agility test in about a month so this is perfect timing plus getting in better shape for summer is great too. I mean I continuously workout but it would be nice to step it up this month. Aside from that my goals are to gain more weight because im on the skinny end of things and also to increase strength especially my deadlifts and squats. Thanks!

I work out twice a week (squats, deadlifts, bench press, pullups, cleans, presses, rows) usually in the weight range that gives me 6-8 reps per set. I’m moving at the end of May, and I’d like to be stronger so that it’s easier to carry hundreds of pounds of boxes up and down stairs.

Current stats:

6′5″, 255lbs, 18% body fat.

I’d like to bring that body fat percentage down to about 10-15%, or lose 5-10lbs, that’s it. I like being big and solid. So I don’t wanna get to shredded. I just want to shed a little off the mid-section.
I also want want to indulge in a workout that will increase my sexual stamina. So I am ready to get hit with your best workout!!!

Hey Vic!

Currently:
- 6 feet tall
- 184 lbs.
- Approximately 12.5% bodyfat

Goal:
I’d like to get my bodyfat under 10%, while staying over 180 lbs. I currently train 5 days a week and play hockey 3 days a week. Looking forward to an AWESOME May!

Bob
London, Ontario

My height is 5′8, weight is around 165-170, my bodyfat % is 11-12%.

My goal is to get below 10% bodyfat. I hope you will provide some good nutrition information, cause I think this is the most important element. Meal plans for different weight groups perhaps (?), cause not everyone needs to lose the same amount of fat.

Furthermore, I have no access to a gym, so I would like bodyweight and kettlebell workouts, jump rope etc. (For the stuff I have at home:-))

This summer shredded challenge is an amesome and great idea! Thank you!

I’m female, 5′ 5”, about 132lbs and no idea on b/f (had it measured with calipers as about 12% but I’m not sure that’s correct!) Hoping to get it measured more reputably soon. Would like to mix my workouts up a little for the Summer, lose a little more b/f and gain more lean mass – basically look long and lean. Would love to uncover my abs a little more if possible!

Hi Vic,

I’m in.
Physically I am 5′9″, 165lbs (1,74m, 75kg).
Target is lose a few pounds and at least 1 inch in waist line.
I think my target weight is 155 (that’s what I was back then when I was competing in Tae Kwon Do), it’s been a while.
I am 47, pretty good health, lots of running/biking, some tabata stuff, push ups, pull ups.
No access to a decent gym (the one at work has only machines, no free weight).

Looking forward to this!

forgot to put on my details
5′10″ – 15stone – about 20% BF

Ideally i’d like to get to 14stone.
but near it would be great (lose weight add muscle)

I’ve access to a gym, tho i’d like to do it at home & get the wife to join in with me too.

dumbells/punch bag/skipping rope at home

Hey Vic,

Another skinny guy with too much around the middle here. Been working out for a couple of years and need to kick things up. I want more strength in a bad way and really got intrigued by your alternative workouts.

Hiya Vic

I noticed your new look in your last video (I made a comment but you may have missed it). You look great!

I’ve been toying with your challenge for a few days now. Not sure if its in your interest for me to participate as I have a few social events going on in May that will interfere. However, I’d like to follow the plan for the most part. Just dont put me down as a statistic, as I know my results may not be great due to my inability to say no to alcohol at social events…lol

My goal is still fat loss. I still need to lose around 20lbs and look fit and toned. I workout at home with DB’s and skipping rope.

Thanks

Anna

Vic,

My goal for the summer is the same as everyone elses here… burn fat, build lean muscle, and get shredded for the summer. I do an intense workout with a trainer twice a week now and i do strength training on my own twice a week. i also ride my mountain bike on the weekends and play alot of sports. i stay very active, but i have a problem with bing eating on weekends. im hoping this will get me on track and in the midset to shed my unwanted, excess fat. i am really looking forward to it, thanks.

Jeremy

Hey Vic,

I don’t really need to lose weight, I would just like to continue to improve my strength gains (especially in the upper body area) and tone up the results I have already been getting. (i.e. lose the last bit of my spare tire and get some definition in my abs)

Hope this helps!

Hey Vic,

I don’t really want to lose much weight. (maybe the last little bit of my spare tire would be nice, but that’s about it) I just want to continue to get stronger and add muscle mass. I especially want to make bigger gains in my upper body strength. I don’t want to lose the lower body exercises (Squats and deadlifts are my favorite exercises!) I would just like to see a little more progress in the upper body area.

Hope this helps.

My goal is not to lose weight really since I am at 160lb. but to lose fat in certain areas like my stomach, love handles region and back areas. I would like to build up my chest and biceps more and to have my abs be more defined and cut.

Don’t have access to a gym, but have a set of 300lbs weights and bench along with a set of 20 lb DBs and 45 lb DBs.

Currently, I eat a low calorie diet, but am a picky eater so it’s hard to eat less calories.

Just need to lose the last 5 – 7 lbs, was at 21% bf now at 12% bf. i do low rep heavy and HIIT cardio 4 days per week.

Vic, Your going to personalize a workout for each person who posts a comment, if so Im in.

Vic,
You are going to personalize a workout for each person that posts, if so Im in.

Thanks

My goals for this summer are to lose weight(about 40 lbs., build strength and help my sons get in good shape for football(strength, agility and speed).

I will be visiting Colorado next month (with no access to a gym) so I’m looking for a workout routine I can do with just body weight. My main goals are to lose weight and increase my conditioning for high intensity activities. I am 295 right now and recently started at an MMA gym. Ideally I would lose 20 lbs next month while dramatically improving my conditioning.

ok time to fess up

6′ 296lbs frekin yuck
my 44″ waist pants are getting too tight and my 2x size shirts are starting to feel tight too
i need to lose some weight now
i love the site and the links to other sites
plus the workout really works for me i just need to make sure i dont hurt myself in the process (not an excuse)

short goal lose 20# by july 1st
long term goal fit back into my old kilts

LOSE FAT!! I am working aggressively with Krav Maga (Israeli Combat System) 3-4 days per week and am cutting back on my calories. I’d like a weightlifting/cardio/plymetric excercise system that can augment the self defense class. Also a specific goal is to drop another 20lbs of fat. I am currently @ 270lbs. and increase my endurance (I can “box” for 10 minutes with kicks thrown in) I’d like to make it 20 minutes.

Hi Vic,

I’m in this to lose some more body fat. I’m in decent shape but would like to be more “shredded” I am 41 years old and 5′ 7″ (and male).

Where I’m at now:
144 lbs
18% body fat (this is a guess coming from the scale)

Where I would like to be:
135 lbs (I really don’t care about the weight)
13% body fat

I lift weights Mon, Wed., and Fri. at home. I only have dumbbells but also use a sandbag, ab wheel and pull-up bar. I do a tabata type workout on Tues. and Thurs.. using sprints, jump rope, and db swings/snatches.

Looking forward to it.

Hey Vic!

Thanks for the amazingly awesome website and the fact you dish it out for FREE – we like free

Anyhoo, straight to the point, i just want to get stronger , im reasonably happy with what i have muscularly and burn the fat around my abdomen into oblivion for summer!

I want a six pack by 2010

Youre the man to help me do it , Vic!

Go forth and kick ass lol

Howdy Vic,

pretty much i’m a veteran wanting to get back in the shape i was before, or even better. i struggle with lower back and neck pain, so i’m curious how to tackle that and still gain the most from the core workout. AND…im one of those skinny guys that can eat anything and never gain weight. so working out won’t mean too much if i can’t pack on some pounds. i’m 6′2”, 160lbs

my goal: bigger chest, arms & legs
gain about 10-15lbs

im ready now! hook it up Vic!

Hey Vic,

I want to lose a bunch of fat. I started following your eating plan two weeks ago and already moved my belt two notches and can feel the difference. Working out with picks, shovels, chainsaws and five gallon buckets of dirt!! Oh yeah, also moved two pianos (talk about a deadlift!) Thanks for the inspiration and encouragement.

HEY OH!!!

I don’t know all my body fat measurements and that stuff, but what I do know is that
I’d like to lose fat and then tone up. This will be a great way to kick start me into a more healthy lifestyle again. Plus, I’m getting married in 5 months and Toned Arms would be an added bonus so they aren’t flying in the wind at this outdoor event!
Equipment at home: jump rope, 20 lb Kettle Bell, 20lb Medicine Ball, and a Hanging Heavy Bag.

Great IDEA! I’m excited!

Bring the Noise!

I’m in. I want to go from 190 back to 170 like the good ol days. Less beer drinking and more cardio.

I’d like to lose 20 pounds and the extra weight in the mid-section.

Hey Vic,

I very much look forward to starting the challenge. I am 5′4″, 128.9lbs. I would like to get down to 119lbs, still maintaining the muscle mass. Also, I would like to deadlift 2x my body weight, at the moment my max DL is 248 lbs, so Im really close, but cant seem to be able to go any further. If you also could help with muscle up progression and an eating plan please .

Best

As you know… I want to lose fat and tone up! I am best at 155lbs and I want to be able to maintain that once I hit my goal. However, I do not want to lose strenght as I try to lose 12 pounds.

I’m currently 17, 5″5 and 120 pounds. I want to build more muscle for the summer and get abs. I am on a low carb diet and I keep my fat intake to 30-42 grams of fat per day. I used to be 139 pounds working at a fast food restaurant, but since quitting there and modifying my diet to protein and low carb along with low fat, I have manaaged to get a better body. I would like to build ore muscle however.

What can I do you achieve this?

Joey

It’s heading into winter down under so my Shredded for Winter goal is simple. Drop another inch of my waist, and get back to swimming 2kms in the pool.

How am I going to do that you ask? Squats, Deadlifts, Bench press & HIIT of course.

Vic,

I’m in my early 40’s, workout 3 times a week doing mainly weights. When I can, I do 20 to 30 mins of Cardio on the other 2 days.

My main goal is to lose that last %$@#$ 10 or so pounds. I’m 6′ and approx 185lbs. Of course, most of it is around (no pun intended) the gut area.

I have a lower back problem which limits me doing any heavy squats or deadlift exercises.

I am 53 years old and have been a runner for 2 years now. I have done a couple of marathons and a 50k trail run. Weight is no problem at 142. Close to Paleo diet. Now it is time to get strong.

I just want to lose a lot of weight. I am a former college soccer player and I left my playing days at 164 lbs. I am currently sitting at 210. I have started trying to play competitively again and my pace is as slow as snail and it is affecting my skill. By June 1st I would like to set a goal of losing 18 pounds. Which is going to be very tough but I feel achievable.

After coming back from an injury and a long sabbatical, I am looking to get back in shape and lose the extra pounds. I am 29 years old, female, and have managed to gain 30+ pounds in a year off. Formerly spent hour at gym 5 days/week, alternating weights and cardio.

I would say for a 31 day challenge I would love to lose 10 lbs of fat.

I thought about this long and hard – I am female, about 5′5” and 175 lbs – I went back to study a couple years ago, was totally stressed out and neglected my diet and exercise and gained about 35lbs that I just can’t seem to get off, farless go beyond – So.. I would like to kick off my weight/fat loss – to prove to myself that I can do it – but more than that find a way to eat and exercise that’s practical for me to stick to for life. I love your website and thank you so much for taking the time to do this.

A little over a year ago I started working out and following clean nutrition to get in shape for my wedding. I hit my weight loss goals and felt great but have since added back about 5 pounds. Not too much. I’m six foot and sitting at 170lbs. I’m not exactly overweight but I’m not ripped either and that’s what I want. I want to lose those five pounds I gained back and find that ripped physique I know is under there.

Hey Vic,

I would just like to be more fit and healthy overall. I’m at about 140 lbs right now, but not much muscle at all and very low stamina. I’ve been in college, and while I’ve been working out my brain to the max, my sedentary lifestyle has taken quite a toll on my health and fitness. I’m headed off to medical school in the fall, and I’m going to need my body to be in tip top shape to get through those rough shifts. I’ve never had an exercise regimen before, so I don’t know where to begin and need to start from square one.

Thanks!

My goal is simply to lose more fat, to get that shredded look. I’m one a great workout program at the moment that’s centered around my boxing (so I can’t really change it or the boxing sessions), but I definitely burn loads of calories.

However, my diet isn’t so good. It isn’t bad, but I have too many calorie rich foods, and can be lax sometimes. So I want to follow your diet aims 100% and see where I am at the end of May.

Okey Dokey,

Here’s what The Pound Posse has to say …

Papa K … Lose 4 kg

Brendan ‘Gunner’ Dart … 15% increase of Deadlift

It will be ours … oh yes!

It will be our!

Hey Vic,

I have minor lower back pain due to a slipped/herniataed disc. It’s mostly under control and ok now. But I noticed that your 31 Day Challenge workouts include squats which might not be the best for my back.

Is there an alternative exercise?