SUMMER SHREDDING CHALLENGE: 10 Principles to Build Muscle & Burn Fat!


O.K. I will take my shirt off, BUT YOU HAVE TO ALSO!!!

Hey Guys,

I know everyone is starting to think about summer parties and swimming pools; so it’s time to get serious about SUMMER SHREDDING!!!

There are 10 major principles that will get you shredded by June 24th. I’m going to break them down in two seperate videos. I’m serious about this guys! I challenge you to do a reveal on June 24th with me! That’s right – THE SHIRT IS COMING OFF!!


Thanks and God Bless,
Ron Williams – 7x Mr. Universe, World & Universe
Body Builder of the Decade


Summer’s coming, and it’s time to lose body fat, get in shape and look good. Here’s a supplement, diet and training plan that can help you do just that.

Summer is coming, and it’s time to lose body fat, get in shape and look good. Here’s a plan that can help you do just that.

Unless you have a lot of fat to lose, I’m not going to suggest a huge change in eating habits (such as a big calorie drop). I am going to suggest you eat clean, and follow a high protein (lean meats, poultry, fish and low fat dairy products), moderate carb (rice, oatmeal, potatoes, whole grains, lettuce, carrots, cucumbers and any other veggies you like) and low fat diet (limit fat intake to what’s naturally occurring in the foods you eat and a small amount of almonds or similar nut 3 times a week).

Eat most of your carbs in the morning and afternoon. Eat fibrous carbs, like salads, at night. Always mix your carbs with protein. Don’t forget to have a post workout drink of fast carbs and protein and don’t forget to start your day with a small protein shake (before you do anything).

Your last meal of the day should also be a small protein shake to help prevent muscle breakdown while you sleep. Eat 5-6 times a day, but remember to eat sensible portions, eat until you are almost full.

If you want this to work, there can be no pigging out, no junk food binges. If you have a lot of fat to lose, I suggest a reduction of calories along with the tips given above.

I would reduce calories by 250 a week, monitor your results after two weeks, then reduce another 250 per week if need be. But this type of thing must be reasonable, you don’t want to reduce so low you’re starving.

You want to increase your activity levels to limit calorie reduction. I would not go below 12 calories per pound of body weight, and I would work down to this in 250 calorie increments.

In your workout log, record your cardio workouts as well as your weight workouts. For cardio, I recommend recording time spent doing the exercise, speed and calories burned.

You will want your cardio, depending on your metabolism, to go 30-45 minutes 4-5 times a week in the morning on an empty stomach. If that’s not possible, do it before eating your big evening meal. I suggest a slower speed. For example, if you’re on a treadmill, average between 2.8 and 3.3 mph.

Depending on your recovery ability, you may want to reduce your leg work – I find when I do heavy leg work properly, I’m too sore to do a lot of cardio.


  1. Yo bro! You look like the Incredible Hulk in the off season. At 217lbs I was shocked to find out I weigh more at 230 lbs. When you shred, you're going to look like Wolverine, lol!

  2. Thanks Ron. I have went from 40% body-fat to 13% Body-fat, and I have plateaued. I joining this challenge to try BREAKING this plateau. Ron, you rock man!

  3. We need part 2 ASAP, we can't start until we have everything that we'll need(5 principles). Very excited for this!!


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