The 30 Day Super Shred is my most hardcore rapid 30 day fat loss plan ever. It’s extremely, but, the results are nothing short of amazing. In just 30 days you can easily get better progress than 3-5 months of a normal diet, seriously. It combined brutal metabolic circuits, daily HIIT and advanced nutrient partitioning and carb cycling manipulation strategies to help you maintain or add lean muscle tone while burning ridiculous amounts of body fat every day. With this plan you will see noticeable DAILY changes and achieve a crazy, head turning transformation in just 30 days!
“I am NOT one of those women who loses weight easily but I am SO happy and feel amazing. Thanks Rudy for creating the best programs!”
My body shrank, it looks like I’ve been vacuum packed! Everything tightens, muscles popped out and my skin never looked as plumped and healthy. I continued with MAD straight after and now have only a week to go to finish it: my body has had a total transformation and with Rudy’s plans and scientific knowledge on nutrition and exercises has changed my life for ever. I wish I knew all this when I was young! Thanks Rudy and to all the FB group who constantly support and encourage each other.
“Rudy Mawer has created my absolute one-stop shop for incredible workouts, flexible (and sustainable) nutrition, and a tremendous community of support. Not only has my already active and fit physique experienced rapid changes, but I’ve come to enjoy nutrition, rather than feeling I’m being restrictive.”
“Before using this program, I was at a plateau. I was hovering around 160 lbs despite training hard and watching what I ate. The plan gave me new insight to foods and workouts that led me to drop 11 lbs, and now I am at 149lbs, and feel better than ever. The programs are easy to follow, the macros have an option for everybody, and the results speak for themselves. Looking forward to more results!”
When I was 39 I worked with a personal trainer for a year to lose weight that had crept on, and he introduced me to Carb Cycling and proper HIIT, tailoring workouts round my injuries. Since moving house, I have no longer been able to use my PT and am ‘on my own’.
I signed up to the 90 Day bikini plan as it seemed a comprehensive resource that complemented the style of training and eating I had become accustomed to. This along with the user group gave me the guidance I was missing from my PT who had been encouraging me to increase calories for some time.
The diet plan was the easy to follow and the recipe book provided me with plenty options to mix things up. This was badly needed for me as I had previously fallen into the trap of eating the same things day in and out.
The workouts were perfect for me. I was used to a serious session and felt I got progress with these. Adding in the HIIT workouts meant I could get some more variety on the days I struggled with injury.
6 months in, (not training religously due to injury) and I dropped from 68kg to 62kg (14lb weight loss). I felt stronger, had more stamina and felt great on my trip to USA.
Although these pictures are not great, I can see a huge difference in my face and body! Life can easily get in the way and I have gained a little weight back, but the plan gives me the tools to dip back in and get back to where I want to be easily…
I wouldn’t hesitate to recommend Rudy’s plans. There is something for everyone.
Frances M, 42, Scotland
I’ve been on so many diet and eating plans I have lost count! However, Rudy has created a plan which is so easy to follow! The workouts are easy to understand and flexible and the eating plan doesn’t restrict or cut out foods. Within the first three weeks I lost 15cm from all over my body! I cannot explain how awesome this program is!
Lauren G, Melbourne, Australia.
All I a can say is purchasing 90 day bikini plan is the best thing I have ever done!! Honestly I was very skeptical at first but after reading the manual and understanding how the carb cycling and macros worked I knew this was something I could do. I didn’t have much weight to lose. I mainly wanted to build muscle and get lean, I lost a total of 4 pounds and lost inches off my waist, hips and thigs. I am thrilled with my muscles definition especially in my upper body.
I love the support I received from you and the FB group. Everyone is positive in their remarks. I would recommend it to anyone who wants to get healthy and see results. Thanks you for personally responding to all my group posts and being so supportive.
What can I say??? I love 90 Day Bikini plan!!
I am 54 years and I have never seen myself so determined to transform.
All of Rudy’s workout plans are easy to read and understand, delivering rapid results – they work! With the help of Rudy blogs, the support of his group to encourage my fitness goals, and research to find what works best for my body, I am in the best shape of my life!! I am not stopping here.
I will continue to improve, you will see!!
Esthelita F, Texas, USA
Rudy I cannot express or say enough great things about you and your program. Everyone I meet ask me who my trainer is, what program, am I in competition prep etc. …the amount of confidence, support and knowledge you and your program have given me is amazing. Thank you so much! The best part? I keep just getting better/stronger. Thanks again.
Before using this program, I was at a plateau. I was hovering around 160 lbs despite training hard and watching what I ate. The 90 day plan gave me new insight to foods and workouts that led me to drop 11 lbs, and now I am at 149lbs, and feel better than ever. The programs are easy to follow, the macros have an option for everybody, and the results speak for themselves. Looking forward to more results!
I have completed the 90 day bikini plan, and literally my body shrank. It looks live I’ve been vacuum packed! Everything tightened, muscles popped out, and my skin has never looked as plump and healthy. I continued with MAD straight after and now have only a week to go, to finish it.
My body has had a total transformation. With Rudy’s plans and scientific knowledge on nutrition, and exercises, it has changed my life forever. I wish I knew all this when I was young! Thanks Rudy, and to all the FB group who constantly support and encourage each other.
Laura, Scotland, UK
Between the 90 day bikini program, 30 days of HIIT, his delicious macro cookbook, private Facebook page and now his supplements (which are safer and smarter than anything you will find in a nutritional store): Rudy Mawer has created my absolute one stop shop for incredible workouts. Flexible (and sustainable) nutrition, smart, safe supplements, and a tremendous community of support.
Not only has my already active and fit physique experienced rapid changes, but I’ve come to enjoy nutrition, rather than feeling I am being restrictive. To have access to his expertise in combination with money back guaranteed results but not to try his programs, is a disservice to what you can achieve.
Jaclyn G., age 40, Omaha, NE
“I cannot say enough great things about Rudy’s 90 day bikini program. It’s everything that I’ve been looking for in a workout plan and more. The workout plan pushed me further each week, to get the results I was looking for. I was able to slim down and see more muscle definition each week. The workouts were always switched up to keep your muscles guessing and help accelerate your results. It was easy to follow and laid out perfectly.
The eating plan was perfect. I didn’t feel like I was starving or bored with the food, and loved how I was able to cycle my macros. I definitely got the results I was looking for in the 90 day bikini program, and would highly recommend this to anyone looking to lose weight and gain muscle. I’ve tried other fitness plans, and they were all generic without much variety. With Rudy’s, I felt that the plan was specifically tailored for me. I can’t wait to do the program again after my pregnancy! I know I will get the results I’m looking for!”
Bantle, J. P., Wylie-Rosett, J., Albright, A. L., & Apovian, C. M. (2006). Nutrition recommendations and interventions for diabetes-2006: a position statement of the American Diabetes Association. Diabetes care, 29(9), 2140. Bueno, N. B., de Melo, I. S. V., de Oliveira, S. L., & da
Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(07), 1178-1187.
Brehm, B. J., Seeley, R. J., Daniels, S. R., & D’Alessio, D. A. (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 88(4), 1617-1623.
Brinkworth, G. D., Noakes, M., Buckley, J. D., Keogh, J. B., & Clifton, P. M. (2009). Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo. The American journal of clinical nutrition, 90(1), 23-32.
Brooks, G. A., & Mercier, J. (1994). Balance of carbohydrate and lipid utilization during exercise: the “crossover” concept. Journal of Applied Physiology, 76(6), 2253-2261.
Brinkworth, G. D., Noakes, M., Clifton, P. M., & Buckley, J. D. (2009). Effects of a low carbohydrate weight loss diet on exercise capacity and tolerance in obese subjects. Obesity, 17(10), 1916-1923.
Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annuals of internal medicine, 142(6), 403-411.
Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annu. Rev. Nutr., 26, 1-22. Carlsohn, A. (2016). Recent Nutritional Guidelines for Endurance Athletes. DeutscheZeitschriftfürSportmedizin, 67(1).
Dashti, H. M., Mathew, T. C., Khadada, M., Al-Mousawi, M., Talib, H., Asfar, S. K., … & Al-Zaid, N. S. (2007). Beneficial effects of ketogenic diet in obese diabetic subjects. Molecular and cellular biochemistry, 302(1-2), 249-256.
Elfhag, K., &Rössner, S. (2005). Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obesity reviews, 6(1), 67-85.
Fine, E. J., &Feinman, R. D. (2004). Thermodynamics of weight loss diets. Nutrition& metabolism, 1(1), 1.
Feinman, R. D., & Fine, E. J. (2007). Non-equilibrium thermodynamics and energy effciency in weight loss diets. Theoretical Biology and Medical Modelling, 4(1), 1-13.
Feinman, R. D., Pogozelski, W. K., Astrup, A., Bernstein, R. K., Fine, E. J., Westman, E. C., … & Nielsen, J. V. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. Nutrition, 31(1), 1-13.
Gibson, A. A., Seimon, R. V., Lee, C. M. Y., Ayre, J., Franklin, J., Markovic, T. P., … & Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews, 16(1), 64-76.
Gollnick, P. D. (1985, February). Metabolism of substrates: energy substrate metabolism during exercise and as modified by training. In Federation proceedings (Vol. 44, No. 2, pp. 353-357).
Hays, N. P., Bathalon, G. P., McCrory, M. A., Roubeno , R., Lipman, R., & Roberts, S. B. (2002). Eating behavior correlates of adult weight gain and obesity in healthy women aged 55–65 y. The American journal of clinical nutrition, 75(3), 476-483.
Helms, E. R., Aragon, A. A., &Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J IntSoc Sports Nutr, 11(1), 20. Johnstone, A. M.,
Horgan, G. W., Murison, S. D., Bremner, D. M., &Lobley, G. E. (2008). E ects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. The American journal of clinical nutrition, 87(1), 44-55.
Jornayvaz, F. R., Samuel, V. T., &Shulman, G. I. (2010). The role of muscle insulin resistance in the pathogenesis of atherogenic dyslipidemia and non-alcoholic fatty liver disease associated with the metabolic syndrome. Annual review of nutrition, 30, 273.
Kennedy, A. R., Pissios, P., Otu, H., Xue, B., Asakura, K., Furukawa, N., … &Maratos-Flier, E. (2007). A high-fat, ketogenic diet induces a unique metabolic state in mice. American Journal of Physiology-Endocrinology and Metabolism, 292(6), E1724-E1739.
Kiens, B., &Astrup, A. (2015). Ketogenic Diets for Fat Loss and Exercise Performance: Benefits and Safety?. Exercise and sport sciences reviews,43(3), 109. Kinzig, K. P., Honors, M. A., Hargrave, S. L., Davenport, B. M., Strader, A. D., & Wendt, D. (2010). Sensitivity to the anorectic e ects of leptin is retained in rats maintained on a ketogenic diet despite increased adiposity.Neuroendocrinology, 92(2), 100-111. National Center for Health Statistics (US). Health, United States, 2008: With Special Feature on the Health of Young Adults. Hyattsville (MD): National Center for Health Statistics (US); 2009 Mar.
Chartbook. Noakes, M., Foster, P. R., Keogh, J. B., James, A. P., Mamo, J. C., & Clifton, P. M. (2006). Comparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate/low saturated fat diets on body composition and cardiovascular risk. Nutrition & metabolism, 3(1),
Manninen, A. H. (2006). Very-low-carbohydrate diets and preservation of muscle mass. Nutrition & metabolism, 3(1), 1. Martins, L. D., Terra, V. C., Nicoletti, C. F., Chiarello, P. G., Marchini, J. S., Sakamoto, A. C., &Nonino-Borges, C. B. (2012). Effect of the classic ketogenic diet on the treatment of refractory epileptic seizures. Revista de Nutrição, 25(5), 565-573.
Meule, A., Westenhöfer, J., &Kübler, A. (2011). Food cravings mediate the relationship between rigid, but not flexible control of eating behavior and dieting success. Appetite, 57(3), 582-584. Miller, M., Stone, N. J.,
Ballantyne, C., Bittner, V., Criqui, M. H., Ginsberg, H. N., … & Lennie, T. A. (2011). Triglycerides and cardiovascular disease a scientific statement from the American Heart Association. Circulation,123(20), 2292-2333.
Nordmann, A. J., Nordmann, A., Briel, M., Keller, U., Yancy, W. S., Brehm, B. J., & Bucher, H. C. (2006). E ects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Archives of internal medicine, 166(3), 285-293.
O’Gara, P. T., Kushner, F. G., Ascheim, D. D., Casey, D. E., Chung, M. K., De Lemos, J. A., … & Granger, C. B. (2013). 2013 ACCF/AHA guideline for the management of ST-elevation myocardial infarction: a report of the American College of Cardiology Foundation/American Heart Association Task Force on Practice Guidelines. Journal of the American College of Cardiology, 61(4), e78- e140.
Paoli, A., Grimaldi, K., Bianco, A., Lodi, A., Cenci, L., &Parmagnani, A. (2012, June). Medium term effects of a ketogenic diet and a Mediterranean diet on resting energy expenditure and respiratory ratio. In BMC Proceedings(Vol. 6, No. Suppl 3, p. P37). BioMed Central Ltd.
Paoli, A., Rubini, A., Volek, J. S., &Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), 789-796.
Paoli, A. (2014). Ketogenic diet for obesity: friend or foe?. International journal of environmental research and public health, 11(2), 2092-2107.
Paoli, A., Bianco, A., Damiani, E., & Bosco, G. (2014). Ketogenic diet in neuromuscular and neurodegenerative diseases. BioMed research international, 2014.
Phinney, S. D., Horton, E. S., Sims, E. A., Hanson, J. S., Danforth Jr, E., & Lagrange, B. M. (1980). Capacity for moderate exercise in obese subjects after adaptation to a hypocaloric, ketogenic diet. Journal of Clinical
Investigation, 66(5), 1152. Po , A. M., Ari, C., Seyfried, T. N., & D’Agostino, D. P. (2013). The ketogenic diet and hyperbaric oxygen therapy prolong survival in mice with systemic metastatic cancer. PloS one, 8(6), e65522.
Sáinz, N., Barrenetxe, J., Moreno-Aliaga, M. J., &Martínez, J. A. (2015). Leptin resistance and diet-induced obesity: central and peripheral actions of leptin. Metabolism, 64(1), 35-46.
Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., &Proietto, J. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European journal of clinical nutrition, 67(7), 759-764.
Seyfried, T. N., & Shelton, L. M. (2010). Cancer as a metabolic disease.Nutrition& metabolism, 7(1), 1.
Schmidt, M., Pfetzer, N., Schwab, M., Strauss, I., &Kämmerer, U. (2011). Effects of a ketogenic diet on the quality of life in 16 patients with advanced cancer: A pilot trial. Nutrition & metabolism, 8(1), 1.
Sherman, W. M. (1995). Metabolism of sugars and physical performance.The American journal of clinical nutrition, 62(1), 228S-241S.
Tagliabue, A., Bertoli, S., Trentani, C., Borrelli, P., &Veggiotti, P. (2012). Effects of the ketogenic diet on nutritional status, resting energy expenditure, and substrate oxidation in patients with medically refractory epilepsy: A 6-month prospective observational study. Clinical nutrition, 31(2), 246-249.
Tisdale, M. J., & Brennan, R. A. (1983). Loss of acetoacetate coenzyme A transferase activity in tumours of peripheral tissues. British journal of cancer, 47(2), 293.
Walberg, J. L., Ruiz, V. K., Tarlton, S. L., Hinkle, D. E., &Thye, F. W. (1988). Exercise capacity and nitrogen loss during a high or low carbohydrate diet. Medicine and science in sports and exercise, 20(1), 34-43.
Warburg, O. (1956). On the origin of cancer cells. Science, 123(3191), 309-314. Westman, E. C., Yancy, W. S., Olsen, M. K., Dudley, T., & Guyton, J. R. (2006).
Effect of a low-carbohydrate, ketogenic diet program compared to a low-fat diet on fasting lipoprotein subclasses. International journal of cardiology, 110(2), 212-216.
Westman, E. C., Mavropoulos, J., Yancy Jr, W. S., &Volek, J. S. (2003). A review of low-carbohydrate ketogenic diets. Current atherosclerosis reports, 5(6), 476-483.
Veech, R. L., Chance, B., Kashiwaya, Y., Lardy, H. A., & Cahill, G. F. (2001). Ketone bodies, potential therapeutic uses. IUBMB life, 51(4), 241-247.
Veldhorst, M. A., Westerterp-Plantenga, M. S., &Westerterp, K. R. (2009). Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. The American journal of clinical nutrition, 90(3), 519-526.
Volek, J., &Phinney, S. D. (2012). The art and science of low carbohydrate performance: A revolutionary program to extend your physical and mental performance envelope. Lexington, KY: Beyond Obesity.
Volek, J. S., Noakes, T., &Phinney, S. D. (2015). Rethinking fat as a fuel for endurance exercise. European journal of sport science, 15(1), 13-20.
Volek, J. S., Freidenreich, D. J., Saenz, C., Kunces, L. J., Creighton, B. C., Bartley, J. M., … & Lee, E. C. (2016). Metabolic characteristics of keto-adapted ultra- endurance runners. Metabolism, 65(3), 100-110.
Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., &Westman, E. C. (2004). A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Annals of internal medicine, 140(10), 769-777.
Yancy, W. S., Foy, M., Chalecki, A. M., Vernon, M. C., &Westman, E. C. (2005). A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & metabolism, 2(1), 1.
Yudko , M., Daikhin, Y., Nissim, I., Horyn, O., Lazarow, A., Luhovyy, B., … &Nissim, I. (2005). Response of brain amino acid metabolism to ketosis. Neurochemistry international, 47(1), 119-128.
Zhou, W., Mukherjee, P., Kiebish, M. A., Markis, W. T., Mantis, J. G., &Seyfried, T. N. (2007). The calorically restricted ketogenic diet, an e ective alternative therapy for malignant brain cancer. Nutrition & metabolism, 4(1), 1.