
Start Now To Get Shredded For Summer
Bodybuilding.com's newest spokesmodel, Nick Cheadle, gives you the fat-loss program and ground rules to get you on track for that sweet, shredded summer look.
Spring is coming and summer isn't far behind, so it's time to start melting the fat. Nick Cheadle, the male winner of Bodybuilding.com's 2017 Spokesmodel Search, says you need to start shredding now to preserve all that hard-earned muscle you've put on this winter.
"When it comes to fat loss, the slower you go, the better," Cheadle says. "Get started now so you can keep your calories up, maintain your strength and muscle mass, and not walk about like a calorie-starved zombie."
Read Nick's seven ground rules for safe, effective fat loss, then try his five-day split. "You'll lose fat, maintain muscle and strength, and get your shredded summer body the right way—slow and steady," he says.
Nick Cheadle's Get Shredded for Summer Now Program

Barbell Squat
4 sets of 5 reps at 80% 1RMFront Barbell Squat
3 sets of 8 repsSuperset
Lying Leg Curl
3 sets of 15 repsBarbell Walking Lunge
3 sets of 12 repsTriset
Leg Press
3 sets of 10 repsLeg Extension
3 sets of 20 repsStanding Dumbbell Calf Raise
3 sets of 20 reps
Barbell Deadlift
4 sets of 8 reps at 70% 1RMBarbell Bench Press
3 sets of 8 reps at 70% 1RMChin-Up
10 sets of 3 reps EMOMSuperset
Bent-Over Barbell Row
3 sets of 12 repsIncline Dumbbell Press
3 sets of 12 repsSuperset
Dumbbell Shoulder Press
3 sets of 12 repsWide-Grip Lat Pull-down
3 sets of 15 repsSuperset
Triceps Dip
3 sets of 10 repsSeated Bent-Over Rear Delt Raise
3 sets of 15 reps

Barbell Squat
4 sets of 8 reps at 70% 1RMBox Squat
3 sets of 8 repsSuperset
Romanian Deadlift
3 sets of 12 repsSingle-Leg Barbell Squat
3 sets of 10 repsTriset
Floor Glute-Ham Raise
3 sets of 6-8 repsDumbbell Step-Up
3 sets of 12 repsCalf Press
4 sets of 12 reps
Barbell Deadlift
4 sets of 5 reps at 80% 1RMDeficit Deadlift
3 sets of 8 repsSuperset
Wide-Grip Lat Pull-down
3 sets of 10 repsStraight-Arm Pull-down
3 sets of 15 repsSuperset
Lying T-Bar Row
3 sets of 10 repsHyperextension
3 sets of 12 repsTriset
Incline Dumbbell Curl
3 sets of 8 repsCable Hammer Curl With Rope Attachment
3 sets of 15 repsWide-Grip Standing Barbell Curl
3 sets of 10 reps
Barbell Bench Press
4 sets of 5 reps at 80% 1RMSuperset
Incline Dumbbell Press
3 sets of 8 repsLow Cable Cross-over
3 sets of 12 repsStanding Military Press
3 sets of 8 repsTriset
Arnold Dumbbell Press
3 sets of 10 repsFace Pull
3 sets of 15 repsSide Lateral Raise
3 sets of 10 repsSuperset
Decline Dumbbell Triceps Extension
3 sets of 10 repsTriceps Push-down
3 sets of 20 repsAs you go through this program, focus on minimizing the amount of time you spend working to failure. Aim to consistently increase the total training volume.
"Don't dig yourself into a hole by smashing your body every time you train," Cheadle says. "Pace yourself so you can increase volume over time and make it easier for you to maintain strength and muscle mass."
Nick Cheadle's 7 Ground Rules for Fat Loss
Okay, you've got the workout to get you looking lean and mean for beach season. Put that together with these basic rules for losing fat and gaining strength, and you're on your way. And congratulations on getting started now so you have time to shred for summer the right way!
1. Consistently track your workout progress
"Writing down your weights, sets, and reps can help you see what changes to make if you're not moving in the right direction."
2. Maintain a calorie deficit
"By forcing your body to look elsewhere to fill the energy deficit you've created, you'll end up losing more body fat."
3. Double-check your protein

"Aim for 1 gram of protein per day for each pound of body weight. By consuming adequate protein, you'll be able to limit the amount of muscle mass you burn through."
4. Understand meal-timing principles
"Stay in a caloric deficit and meet your macronutrient intake. But try to consume 20-40 percent of your total carbohydrate intake in your pre-workout. Doing so will help you fuel your workout and maintain strength and muscle mass."
5. Add cardio as a supplement
"Cardio can help by increasing the total number of calories you burn each week. If your fat loss stalls, add more cardio instead of eating less."
6. Train at the right frequency

"Train 2-3 times per week for the big lifts. Squats, deadlifts, bench presses, barbell presses, rows, and pull-ups burn the most calories—and elevate your post-workout calorie burn. Keep your workouts short but intense."
7. Don't be afraid to lift heavy weights
"The best way to get shredded is to maximize muscle retention. Either lift the same weight for more reps or sets, or lift more weight for your current reps and sets. Just keep trying to push yourself."