6 Week Spring Break Shred Diet and Workout Plan | BassFit.com

It’s almost spring time, and the big question is, “How do I get shredded for Spring Break?”

At BassFit.com, we encourage our readers to make simple changes in their lifestyle, so they can sustain these changes and not yo-yo diet like most of the world. However, there are some exceptions when it comes to taking on a stricter diet to burn those last few pounds of stubborn body fat. You only want to do this type of strict diet and exercise regime when you have a vacation or event coming up where you want to look your best. Since Spring Break is right around the corner, we decided to make a 6 week shred program that is designed to burn those last few pounds of fat off your body and have you looking ripped for that beach trip or cruise.

First we are going to lay out your new diet. Since seeing results like this is 80% nutrition and 20% exercise, we deemed it necessary to talk about this first. There are simple rules you need to go by in order to get shredded in 6 weeks.

Spring Break Shred Diet Plan

The first rule is that carbs are the bad guy. If you want your body to eat your fat for energy, then you cannot allow it to use the carbs you eat for energy. This means you must keep the amount of carbs you eat very low.

Second rule is only drink water. You can drink black coffee or diet green tea, but do not consume any drinks that have any type of sugar in them. If you eat all the right things, but mess up on the liquid part, you will destroy all your results.

Third rule is that you must eat vegetables or fruit at every meal. Yes, these are carbs and sugar, but they contain a lot lower amounts than regular starchy carbs such as potatoes, rice, and bread. Don’t you dare touch bread. Vegetables and fruits are going to give your body the clean energy, nutrients, and fiber it needs to burn those last few pounds of fat.

If you have read any of our stuff before, then you know we like to keep things simple. I am not going to give you a day by day, meal by meal plan of exactly what you are going to eat, and when you are going to eat it. Instead, I am going to tell you what your options are for each meal, and you can choose which ones you want to eat based upon your mood. You can also dictate when you want to it your meal, which should be when you get hungry.


If you really want to get results fast, you should participate in Intermittent Fasting almost everyday. This means you only eat in a window between 12pm and 8pm. So you would skip breakfast.

However, intermittent fasting is not for everybody. I know It does not suit me well because every time I have tried I am too hungry to even think and it hinders my performance at my day job. This might be different for you, though.

So if you decide to keep breakfast in your diet (like a sane person) then here are the foods you can eat:







-carbmaster Greek yogurt (check the label, should have less than 5 grams of carbs/sugars)


-Protein powder (low sugar/low carb protein)

You need to choose one protein (Greek yogurt/eggs/protein shake), one or two low carb sources (fruits/spinach), and one healthy fat source (avocados/almonds).

If you do not have a lot of time to prepare a healthy breakfast, you can do like I do. I make a smoothie every morning that contains strawberries, blueberries, spinach, avocados, almond milk, and organic protein powder. This all natural, very low sugar smoothie starts my day off well and motivates me to make healthier decisions all day. If you eat a breakfast like mine, or just a healthy breakfast in general, then I promise you will feel better all day and it will be easier for you to stay on track with your new diet.


Lunch is a tricky meal, usually because a lot of people have to eat at work or at school, which means that you have to prepare something portable and easy to heat back up. We are going to give you some simple, low carb lunch options that you will need to choose from everyday.

-Leafy greens, Chicken, and light dressing (olive oil or vinaigrette)









-sweet potatoes


For lunch, you will want to do the same as breakfast. Pick out a protein (chicken/pork/fish), choose a vegetable (asparagus/broccoli/zucchini/squash), and if you think you need more food to fill you up, then choose a starchy carb (sweet potatoes/rice). When you are trying to lose those last few stubborn pounds of body fat, then lunch is the only meal you can eat starchy carbs. This is because your body will use up the energy from those starchy carbs pretty fast throughout the remainder of the day, since we are usually more active in the afternoon, and also work out after work. I suggest if you want to see results faster, you limit your intake of these starchy carbs, and fill up your plate with vegetables. Vegetables are lower in calories, more nutrient dense, and fill you up faster.


Din-din is important because it is going to wrap up your day and put the topping on your full day of clean eating. I suggest eating dinner after you workout or exercise. You can eat a little snack before exercise, but if you eat dinner before, then your body is just going to use all of the energy from your dinner, instead of from your body fat to fuel your workout.

You need to eat a big healthy dinner after you workout. Your body is pulling so much energy that it is going to soak up any nutrients and calories from anything you eat right after a workout. So to help recover your muscles, and keep you from feeling starved and having a higher possibility that you break your diet, you need to scarf down some protein. Your dinner, especially after a workout, should be 60% protein, 30% vegetables, and 10% healthy fats. The high amount of protein is going to keep your full longer, help recover your muscles, and also allow your body to keep pulling energy from your body fat even after your workout.

Here are the dinner options we recommend:




-salmon/tilapia/any kind of fish

-turkey burgers (just the patty no buns)






-olive oil


-leafy greens

-olive oil (cook your veggies and meat with it)


As you can see, our dinner options do not include any starchy carbs such as sweet potatoes or rice. This is because if you want to lose that last bit of fat, you have to tell your body to constantly be in fat burning mode. If you eat all these starchy carbs at night, then your body will be using the energy from these starchy carbs for 8-10 hours after you eat them, instead of using the energy from your fat storage.

So for dinner, pick one protein and double your normal portion size. Then on the rest of the plate you will have one or two veggies, and eat enough to fill you up. For healthy fats, cook your meat and veggies with olive oil, and that will count for your healthy fats. If you feel like you need more healthy fats, then throw in some avocado slices or some almonds.

If you choose from these foods above, then you can eat as much as you want. Remember, dinner will be your last big meal until breakfast the next morning or possibly even lunch. So eating a lot of healthy foods is not going to hurt you.


I have different opinions on how many times you should eat a day. A lot of articles will tell you that to keep your metabolism high you need to eat every couple of hours. I say, that is a bunch of horse shit. I believe that if you keep feeding your body every couple of hours, your body will NEVER pull its energy from your fat stores. It will only get its energy from the food you eat, which means it will not burn as much fat. So throw this theory out the window and lock it behind you.

However, I am not totally against snacking. I think it has its place in a healthy diet. See, most of us don’t have the willpower to basically starve ourselves throughout the day. So if you want to eat a snack to give you a little pick me up of energy or because your stomach hurts from being hungry, then you need to make sure you are eating the right snacks.

Here are some of the snacks we recommend:

-beef jerky





-Carbmaster Greek yogurt w/ blueberries

-protein shake with low carbs/sugar

These are all snacks that I currently eat and enjoy, and have seen tremendous results from switching to these from my old snacking habits. But one thing I would just watch out for when snacking is overeating. Even though these are all healthy foods, they do contain calories. If you eat too much of something, you are just putting more calories in your body for it to burn, instead of your body burning calories from your fat stores. So please eat in moderation and only if you really need to.

When trying to stick to a strict diet like this, it all comes down to your will power and motivation. Every time you are persuaded to go out of the lines of your diet, just remember how good you are going to look at Spring Break. Just remember it will all be worth it. Keep the end in mind, and you will be successful. Now pair this amazing diet with an awesome workout regimen, and you have your own shortcut to getting super shredded.


If you want to get shredded in 6 weeks, taking the right supplements is going to help out a lot. However, you should not rely on solely supplements to get you there. A lot of people will keep their unhealthy diet and try fat burning supplements and expect the pill to do all of the work.

If you really want to get shredded, you need all 3, diet, exercise, and supplements. The main supplements we recommend for the 6 week program are as follows:

-low sugar/low carb whey protein


-pre workout powder


-Green Tea or Green Tea Extract

-Fish Oil




Pick a few of these, or all, and take them daily. If you want to learn more about our take on supplements, click here. But remember, do not rely on supplements to get you shredded. They are only there to supplement the process and improve your results.

Spring Break Shred Workout Routine

Before we dive into the workout regimen we have created for you, I want to give you a tip that is going to improve your results by tenfold. This is fasted cardio. I, along with thousands of others, have used fasted cardio and have seen amazing results.

To perform fasted cardio, you must participate in 10-20 minutes of light activity in the morning right after you wake up, and before you eat anything. This includes a light bike ride, a walk, a light jog, or even some yoga. But do not perform any strenuous activity during this time. Performing activities that puts too much stress on the body, with no fuel to maintain it, can cause damage to your body, or even make you pass out.

You want to do something very light, but enough to get a small sweat going. Fasted cardio works so well because your body does not have any fuel in it at all, because what you ate last night has already been digested and used for energy while you sleep. So when you get up and perform fasted cardio, your body will pull its fuel right from your fat storage. If you perform fasted cardio every day for 2 weeks, you will start to notice a big difference, and this will motivate you to keep going and achieve more and more results.

Your workout routine only makes up 20% of your results, it is a crucial part of your new shred plan. If you do not participate in intense activities at least 3-4 times a week, you are not going to see the results you want in 6 weeks.

In this new workout plan, I am going to break down your weekly workout split, and each workout day by day. It is your job to adhere to the workout regimen, keep pushing your limitations, and try to improve on something every day.


Day 1 (Monday): Chest/Biceps/Abs/Cardio

Day 2 (Tuesday): Legs/Abs/Cardio

Day 3 (Wednesday): HIIT Cardio

Day 4 (Thursday): Back/Triceps

Day 5 (Friday): Shoulders

Day 6&7 (Saturday & Sunday): Light Cardio/Rest

This will be your weekly workout routine for the next 6 weeks. Your Day 1 does not have to be on a Monday, but it will make it easier to keep up with. Remember, if you want to keep your body in a fat burning state, you must exercise every day. This means you must perform light exercise on your Off days.

Now we are going to get down to the nitty gritty. We have prepared workouts for each day of your weekly split. Forget about what you think you know about burning fat. You have to include at least one heavy lifting set in each of your workouts. Since these sets usually take the most energy, we put each one at the beginning of each workout.

Remember, before every single workout, you need to get a short warm-up in to prevent injuries and allow your muscles to begin filling with blood.

DAY 1 (Chest & Biceps)

  1. Warm-Up
  2. Flat Barbell/Dumbbell Bench Press (4 sets of 8)
  3. Barbell/Dumbbell Curls (4 sets of 12)
  4. Superset (3 sets)

Incline Dumbbell Flies (12 reps) x Preach Curls (12 reps)

  1. Cardio/Ab Superset (3 sets)

Rowing Machine or Mountain Climbers or Kettlebell Swings (1 minute)


Medicine Ball Crunches (1 minute)

  1. Long Form Low Intensity Cardio

Incline Walk or Light Stationary Bike or Eliptical (20-30 minutes)

DAY 2 (Legs/Abs/Cardio)

  1. Warm-Up
  2. Back Squats (4 sets of 8)
  3. Quad Extensions or Leg Press Machine (4 sets of 12)
  4. Superset (3 sets)

Hamstring Curls (15 reps) x Calf Raises (25 reps)

  1. Cardio/Ab Superset (3 sets)

Rowing Machine or Stairmaster or Kettle bell Swings (1 minute)


Medicine Ball Crunches or Hanging Leg Raises (1 minute)

  1. Long Form Low Intensity Cardio

Incline Walk or Light Stationary Bike or Elliptical (20-30 minutes)

DAY 3 (HIIT Cardio Training)

  1. Warm-Up (Stretch Very Well)
  2. Incline Sprints (5 sets of 30 second sprints)
  3. HIIT Superset (2 sets)

Row Machine/Mountain Climbers (1 min) x Burpees (1 min)

  1. HIIT Superset (2 sets)

Kettle Bell Swings (1 min) x High Knees (1 min)

  1. Interval Running

Run at 80% for 1 minute, Jog lightly for 2 minutes (Do this for 15 minutes)

DAY 4 (Back/Triceps)

  1. Warm-Up
  2. Pull-Ups (4 sets of as many as possible)
  3. Tricep Dips (4 sets of as many as possible)
  4. Superset (3 sets)

Bent Over Dumbbell Rows (12 reps) x Overhead Tricep Extensions (12 reps)

  1. Cardio/Tricep/Back/Abs Superset (3 sets)

Rowing Machine or Stairmaster or Kettle bell Swings (1 minute)


Diamond Push-ups (triceps)(as many as possible)


Medicine Ball Crunches or Hanging Leg Raises (1 minute)


Low Back Extensions (25 reps)

  1. Long Form Low Intensity Cardio

Incline Walk or Light Stationary Bike or Elliptical (20-30 minutes)

DAY 5 (Shoulders)

  1. Warm-Up
  2. Barbell/Dumbbell Military Press (4 sets of 8)
  3. Superset (3 sets)

Dumbbell/Barbell Shrugs (20 reps) x Dumbbell Lateral Flies (12 reps)

  1. Superset (3 sets)

Bent Over Rear Delt Raises (dumbbell) (15 reps) x Dumbbell Front Raises (12 reps)

  1. Cardio/Ab Superset (3 sets)

Rowing Machine or  Kettle bell Swings (1 minute)


Medicine Ball Crunches or Hanging Leg Raises (1 minute)

  1. Long Form Low Intensity Cardio

Incline Walk or Light Stationary Bike or Elliptical (20-30 minutes)

DAY 6 & 7 (Light Cardio/Rest)

On the last 2 days of your split, you need to take a break from lifting, to give your muscles time to properly recover. However, this does not mean you will lay around all day and eat bon bons on the couch. On your off days, you need to be performing some type of physical activity.

My best recommendations for activity on your off day include walking your dog, going for a fun bike ride, going swimming, taking a hike, do something outside.

If you want to go to the gym to do some light cardio on these days, do it! It will only help you! But do not touch any weights. If you do not let your muscles recover properly, you will run the risk of injury and/or overtraining, which only sends you in the opposite direction of your goals.

Final Tips

If you follow this guide, there is no doubt in my mind, you will have a 6 pack of abs on the beach in 6 weeks. These methods are proven to work for every single person, you just have to be willing to put in the work, and maybe sacrifice some of the lifestyle habits and foods you are consuming now. To help you out even more, here are some of my best tips I can give you that will help you on your way to becoming shredded:

  1. Lay off the alcohol as much as possible in these 6 weeks
  2. You can never drink enough water (even when you think you have)
  3. If you want to accelerate even more, perform light cardio right when you wake up before eating anything (check out this article)
  4. What you do on your off days is crucial, do not do things that eliminate all of the progress you made during the week
  5. Don’t skip HIIT day just because it is hard. This day is going to make or break whether you have abs on the beach in 6 weeks
  6. Learn how to use spices on your food rather than sauce. Cut out as much sauce, sugar, and preservatives from your diet in this period
  7. Listen to BassFit.com playlists/mixes to get hype for the gym!!!

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