[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-189921-105":53,"doc-detail-189921-en":126},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":119,"head_meta":121,"extra_data":123,"updated_unix":125},105,"en","30-day-shred-diet-guidelines-daily-meal-plan","30 Day Shred Diet Guidelines - Daily Meal Plan","","30 Day Shred Diet Guidelines provides a structured day-by-day nutrition schedule for a 30-day shredding program. It specifies morning and throughout-the-day supplementation routines, including water intake, CLA, fish oil, multi, and BCAA support. The plan outlines breakfast and two main meals with portion guidance for men and women, plus optional add-ons after workouts. It also includes evening snack instructions such as almonds, fruit or yogurt, berries, cold water, and fish oil to support consistent adherence.",{"@graph":63,"@context":118},[64,80,101],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":51,"@type":70,"position":76},"https://docshare.wps.com/template/general/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/30-day-shred-diet-guidelines-daily-meal-plan/189921/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/30-day-shred-diet-guidelines-daily-meal-plan/189921.png","ImageObject",442,249,{"name":88,"@type":89},"Putri","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-03","2026-09-03",true,{"@type":98,"interactionType":99,"userInteractionCount":47},"InteractionCounter",{"@type":100},"ViewAction",{"@type":102,"mainEntity":103},"FAQPage",[104,110,114],{"name":105,"@type":106,"acceptedAnswer":107},"What supplements and water intake are recommended each morning in the plan?","Question",{"text":108,"@type":109},"Wake up and drink 16 oz of ice-cold water, then take CLA, fish oil, and a multi. After workout, use a protein shake and BCAAs, and before bed take fish oil and CLA with additional water.","Answer",{"name":111,"@type":106,"acceptedAnswer":112},"How does the breakfast portion differ for men and women?",{"text":113,"@type":109},"Breakfast uses 6 egg whites (men) or 4 egg whites (women) or a turkey patty, plus oatmeal or quinoa portions and a serving of spinach or liquid greens, along with banana or berries.",{"name":115,"@type":106,"acceptedAnswer":116},"What are the suggested foods for the pre-dinner snack (Meal #3)?",{"text":117,"@type":109},"Meal #3 includes a handful of almonds, banana or apple or 3/4 Greek yogurt with 1/2 cup berries, along with 16 oz cold water and fish oil.","https://schema.org",{"og:url":78,"og:type":120,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":122,"canonical":78},"index,follow",{"doc_id":124,"site_id":56},189921,1788399954,{"code":4,"msg":5,"data":127},{"doc_id":124,"user_id":128,"nickname":88,"user_avatar":129,"doc_module":9,"category_id":50,"category_name":51,"doc_title":59,"doc_description":61,"doc_content":130,"file_id":131,"file_url":132,"file_type":133,"file_size":134,"view_count":47,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":8,"language":135,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":136,"faqs":137,"seo_title":138,"seo_description":61,"update_tm":125,"read_time":79},962085571259,"https://ap-avatar.wpscdn.com/davatar_29158cc5080c5b710cf443261637dec0","| 30 DAY SHRED\u003Cbr>DIET GUIDELINES | MON | TUES | WED | THURS | FRI | SAT | SUN |\n| --- | --- | --- | --- | --- | --- | --- | --- |\n| DAILY\u003Cbr>SUPPLEMENTATION | Wakeup & drink 16 oz of Ice cold water and take CLA, Fish Oil and Multi. Post work out= protein shake (at least 40 (MENS) 20(WOMEN) grams) also BCAAs in 16 oz of water. Before bed Fish oil, CLA and 12 oz water | Wakeup & drink 16 oz of Ice cold water and take CLA, Fish Oil and Multi. Post work out= protein shake (at least 40 (MENS) 20(WOMEN) grams) also BCAAs in 16 oz of water. Before bed Fish oil, CLA and 12 oz water | Wakeup & drink 16 oz of Ice cold water and take CLA, Fish Oil and Multi. Post work out= protein shake (at least 40 (MENS) 20(WOMEN) grams) also BCAAs in 16 oz of water. Before bed Fish oil, CLA and 12 oz water | Wakeup & drink 16 oz of Ice cold water and take CLA, Fish Oil and Multi. Post work out= protein shake (at least 40 (MENS) 20(WOMEN) grams) also BCAAs in 16 oz of water. Before bed Fish oil, CLA and 12 oz water | Wakeup & drink 16 oz of Ice cold water and take CLA, Fish Oil and Multi. Post work out= protein shake (at least 40 (MENS) 20(WOMEN) grams) also BCAAs in 16 oz of water. Before bed Fish oil, CLA and 12 oz water | Wakeup & drink 16 oz of Ice cold water and take CLA, Fish Oil and Multi. Post work out= protein shake (at least 40 (MENS) 20(WOMEN) grams) also BCAAs in 16 oz of water. Before bed Fish oil, CLA and 12 oz water | Wakeup & drink 16 oz of Ice cold water and take CLA, Fish Oil and Multi. Post work out= protein shake (at least 40 (MENS) 20(WOMEN) grams) also BCAAs in 16 oz of water. Before bed Fish oil, CLA and 12 oz water |\n| BREAKFAST | 6(mens) 4(womens) egg whites or turkey patty. 1(mens) 2/3(womens)cup oatmeal or quinoa. Cup or spinach or 1 serving liquid greens. Banana or 1/2 cup berries | 6(mens) 4(womens) egg whites or turkey patty. 1(mens) 2/3(womens)cup oatmeal or quinoa. Cup or spinach or 1 serving liquid greens. Banana or 1/2 cup berries | 6(mens) 4(womens) egg whites or turkey patty. 1(mens) 2/3(womens)cup oatmeal or quinoa. Cup or spinach or 1 serving liquid greens. Banana or 1/2 cup berries | 6(mens) 4(womens) egg whites or turkey patty. 1(mens) 2/3(womens)cup oatmeal or quinoa. Cup or spinach or 1 serving liquid greens. Banana or 1/2 cup berries | 6(mens) 4(womens) egg whites or turkey patty. 1(mens) 2/3(womens)cup oatmeal or quinoa. Cup or spinach or 1 serving liquid greens. Banana or 1/2 cup berries | 6(mens) 4(womens) egg whites or turkey patty. 1(mens) 2/3(womens)cup oatmeal or quinoa. Cup or spinach or 1 serving liquid greens. Banana or 1/2 cup berries | 6(mens) 4(womens) egg whites or turkey patty. 1(mens) 2/3(womens)cup oatmeal or quinoa. Cup or spinach or 1 serving liquid greens. Banana or 1/2 cup berries |\n| MEAL \\#1 | 6(mens) 4(womens) OZ chicken, turkey, salmon, tuna, 2 cups greens 1/2 avocado. ADD 2/3(mens)1/2(womens) cup brown rice or small sweet potato if this is after your workout | 6(mens) 4(womens) OZ chicken, turkey, salmon, tuna, 2 cups greens 1/2 avocado. ADD 2/3(mens)1/2(womens) cup brown rice or small sweet potato if this is after your workout | 6(mens) 4(womens) OZ chicken, turkey, salmon, tuna, 2 cups greens 1/2 avocado. ADD 2/3(mens)1/2(womens) cup brown rice or small sweet potato if this is after your workout | 6(mens) 4(womens) OZ chicken, turkey, salmon, tuna, 2 cups greens 1/2 avocado. ADD 2/3(mens)1/2(womens) cup brown rice or small sweet potato if this is after your workout | 6(mens) 4(womens) OZ chicken, turkey, salmon, tuna, 2 cups greens 1/2 avocado. ADD 2/3(mens)1/2(womens) cup brown rice or small sweet potato if this is after your workout | 6(mens) 4(womens) OZ chicken, turkey, salmon, tuna, 2 cups greens 1/2 avocado. ADD 2/3(mens)1/2(womens) cup brown rice or small sweet potato if this is after your workout | 6(mens) 4(womens) OZ chicken, turkey, salmon, tuna, 2 cups greens 1/2 avocado. ADD 2/3(mens)1/2(womens) cup brown rice or small sweet potato if this is after your workout |\n| MEA","cbCaiukHFMSAwKuh","https://ap.wps.com/l/cbCaiukHFMSAwKuh","pdf",293011,"English","# Daily supplementation\n## Breakfast\n## Meal #1\n## Meal #2\n## Meal #3 (Before Dinner Snack)","[{\"question\":\"What supplements and water intake are recommended each morning in the plan?\",\"answer\":\"Wake up and drink 16 oz of ice-cold water, then take CLA, fish oil, and a multi. After workout, use a protein shake and BCAAs, and before bed take fish oil and CLA with additional water.\"},{\"question\":\"How does the breakfast portion differ for men and women?\",\"answer\":\"Breakfast uses 6 egg whites (men) or 4 egg whites (women) or a turkey patty, plus oatmeal or quinoa portions and a serving of spinach or liquid greens, along with banana or berries.\"},{\"question\":\"What are the suggested foods for the pre-dinner snack (Meal #3)?\",\"answer\":\"Meal #3 includes a handful of almonds, banana or apple or 3/4 Greek yogurt with 1/2 cup berries, along with 16 oz cold water and fish oil.\"}]","30 Day Shred Diet Guidelines - Daily Meal Plan | PDF"]