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suershred detailed diet plan - Part 1

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Supershred+ detailed diet plan - part 1...

SS 7 Day Starter Diet - Phase 1:

For 7 days you will eat one reduced carbohydrate meal each day, all other meals will be SS shakes.

Meal Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast SS Shake SS Shake SS Shake SS Shake SS Shake SS Shake SS Shake
Mid Morning SS Shake
SS Shake
SS Shake
SS Shake
SS Shake
SS Shake
SS Shake
Lunch Time SS Shake SS Shake SS Shake SS Shake SS Shake SS Shake SS Shake
Mid Afternoon SS Shake SS Shake SS Shake SS Shake SS Shake SS Shake SS Shake
Dinner Reduced Carbohydrate Meal Reduced Carbohydrate Meal Reduced Carbohydrate Meal Reduced Carbohydrate Meal Reduced Carbohydrate Meal Reduced Carbohydrate Meal Reduced Carbohydrate Meal
Late Evening SS Shake
SS Shake
SS Shake
SS Shake
SS Shake
SS Shake
SS Shake

How to make up your SS shakes.

Add 20 - 30g of SS Protein Powder (2/3 - 1 scoop) into a shaker or blender and add about 200ml of cold water. Also add about 5ml of olive oil or flaxseed oil. Shake or lend for 15 - 30 seconds, then drink.

Why do we add the oil? Olive oil and Flaxseed oil are known as mono-unsaturated fats or ďgoodĒ fats. Many studies have shown they improve many areas of health and performance, especially heart health and circulation. We also add oil as it further encourages your body to use fat for energy, and results in more stored body fat being burnt.

How Many Shakes per Day?

Depending on your appetite, you can have anywhere between 3 and 6 SS Shakes per day. If you donít have a particularly big appetite, 3 shakes spread out over the day in addition to your one Meal is fine. If you have a larger build and a greater appetite, you can have up to 6 shakes per day, spread evenly. The golden rule of thumb is - donít let yourself get really hungry as you can make poor decisions. If you start feeling hungry, have a shake.

Timing Your Reduced Carbohydrate Meal

In the table below you will see the one daily meal is scheduled for dinner. This is only a suggested time. Many people using this approach find that having their Reduced Carb Meal at lunch time makes it much easier to get through the rest of the day. Experiment with the timing of your meal and see what works best for you.

What should I eat for My Reduced Carb Meal?

The general rule of thumb is a reasonable serving of a quality protein food that is also low in carbs, combined with a good serving of non starchy vegetables.

Types of protein food we recommend include:

  • Lean Meats
  • Chicken
  • Seafood
  • Cheese (not processed)
  • Eggs

Choose a serving size of protein that reasonable in line with your appetite and body size. A general rule of thumb is your protein serving size should be about the size and thickness as the palm of your hand (without your fingers!). When cooking your protein, bake, grill, BBQ, or fry, but use oil or oil sprays sparingly. Season with herbs, garlic and soy sauce, but donít use sugared sauces.

Types of vegetables we recommend:

  • Broccoli
  • Cauliflower
  • String Beans
  • Lettuce
  • Tomatoes (moderation)
  • Carrots (moderation)
  • Bok Choy
  • Zucchini
  • Cucumber
  • Capsicum
  • Avocado (moderation)
  • Bean Shoots

Your serving size of vegetables can be up to 3 - 4 times the volume of your protein serve. Your can prepare your vegetables in many different ways, including steaming, microwave, stir fry, or salads. For salads you can use oil based dressings in moderation such as olive oil & balsamic vinegar.

What can you drink?

While on this diet, your body will begin burning more fat and processing more protein, which produces certain toxins and by products that need to be flushed out of your system. To help do this you should aim to drink about 2 litres of water each day. In addition to this you can drink the following beverages:

  • Tea (2 cups per day)
  • Coffee (2 cups per day)
  • Diet Soft Drinks (moderation)
  • Plain mineral & soda water

What foods should you avoid?


  • Potatoes
  • Rice
  • Corn
  • Pumpkin
  • Sweet Potato


  • Soft drinks
  • Cordial
  • Fruit Juice
  • Alcohol (for first week)
  • Milk


  • Sugar
  • Sweets
  • Chocolate
  • All flour based products
  • Cakes
  • Biscuits
  • Pasta
  • Bread
  • Noodles
  • Fruit

Some of the foods listed here can be eaten after your first week, when you move onto the steady loss stage, while many others can be eaten in moderation when you reach your target weight and move onto the maintenance diet.

How should I feel while Iím on this restricted type of diet?

In the first 3 - 5 days of this type of diet your body will start to run out of stored carbohydrates and many people experience a craving for sweet, sugary or carbohydrate based foods - this is perfectly natural and the sensation generally lasts a few days. This is a time you need to use a bit of will power and persevere. When your body runs low on stored carbohydrates, and you arenít getting any from your diet, many people find their energy levels drop for several days and they feel quite lethargic. Some even experience flu like symptoms and even may get a mild headache. Once again this is normal and temporary, it is your body adjusting to using fat as its main energy source rather than carbohydrates. When you pass over this little hump, you will find you have plenty of energy, your appetite becomes more stable, and sticking with the diets becomes quite easy!

After 7 days of hard dieting, you can now move on to the Steady Loss Phase.