Top 4 tips for Summer body (for intermediates)
- Shaf Rahman
- Nov 3, 2016
- 3 min read
Updated: Jun 27, 2025
Hey guys...
Sorry I haven't been able to post since AGES... Uni, family, work and commitments are to blame for that! But I'm back now and hope to keep these blogs consistent!
How to Shred for Summer – For Intermediates
The first proper topic of this blog is how to shred for the summer. I’m starting with intermediates, not beginners, because there’s already a mountain of beginner content out there — a quick Google search will do the trick.
I’d sound like a broken record if I started preaching the usual “good form, good diet” gospel every fitness page or your local gym guy regurgitates. This is for those who’ve been training for 2–5 years. Yes, you’re still an intermediate (don’t let the mirror fool you). In my book, under two years = beginner. Five or more = on your way to becoming experienced.
So, without further ado, let’s dive into the summer body tips I promised. (Yes, that English degree is finally doing something useful 😊).
Diet is Essential (No Really, It Is)
Diet is 60% of the formula. Training is maybe 30%, and the rest? Genetics. You could train like a beast and eat clean, but your physique might still lag behind that mate who lives on junk food yet stays shredded, or that guy benching like a rhino.
Don’t let this deter you. As a natural lifter, train smart, but never forget — you are your biggest competition. Every session should beat the last, physically and mentally. As Mike Rashid puts it: “Strong body, strong mind.”
Here are my Top 4 Cutting Tips — drawn from personal experience, not lab studies.
1. Diet (Yep, Still Important)
Without the right diet, you won’t see results — unless you’re a genetic anomaly or using “Vitamin S” (steroids). Everyone’s body is different, so find a diet that works for you and, crucially, one you can sustain as a lifestyle.
Three I recommend:
Low Carb: Fast results, but not sustainable or healthy long term. Best for short-term goals like weddings or holidays. Expect fatigue and reduced lifting strength. Hydration is key.
Intermittent Fasting: More of a lifestyle. You fast during certain windows, which helps hormone regulation and makes it harder to overeat. Look up Brandon Carter for a solid breakdown.
Low Calorie (Macro Tracking): Eat fewer calories than you burn. Simple maths. Track macros and stay in a deficit. That’s the route to consistent fat loss.
2. Cardio (Don’t Skip This)
You can try to avoid it, but cardio is a key component of any successful cut. Yes, some genetically blessed guys can avoid it and stay lean — but for most of us, cardio is non-negotiable.
Even Mike Rashid, who claims to avoid conventional cardio and ab workouts, has a boxing background (which is cardio), so his case is the exception, not the rule.
I recommend:
HIIT (High Intensity Interval Training):
My method: 30s sprint / 30s fast walk on the treadmill, post-workout.
Do this 2–3x/week for 10–20 minutes.
Steady State (LISS):
Incline walking or light jogs.
Good for active recovery.
Alternate HIIT with LISS. Have at least one cardio-only day weekly to torch extra calories.
3. Water Intake (6 Litres/Day Minimum)
More water = more fat loss, better vascularity, and healthier skin. Yes, you’ll be urinating like a horse, but it’s worth it.
Benefits:
Keeps you hydrated and alert
Aids in fat loss (dry look, less water weight)
Enhances skin and complexion
Detoxes the system
Your urine should be nearly clear. That’s the hydration goal.
4. Supplements (Only What’s Worth It)
Most supplements are overhyped scams. Many aren’t even FDA approved. Even some protein powders are questionable (see that BBC documentary for proof).
What I actually recommend:
BCAAs: Great amino acid profile, minimal side effects. I use these daily.
Whey Isolate: Fast absorption. I prefer ON Gold Standard. Isolate > regular whey in my experience.
L-Arginine: Improves blood flow and enhances vascularity. Takes a few weeks of use to show results.
Superfoods (Powder): Not a conventional supplement, but powerful for detoxing, vitamin boosts, and supporting fat loss. I use The Protein Works generic blend — they offer options tailored for different goals (use referral code SR954069 for discounts).
Final Thoughts
These are the four pillars I use to shred for summer. Let’s recap:
Diet and training are everything.
Use these tips as guidance, not gospel.
Know your body — what works for me might not work for you.
Train smart for the look you want (e.g. higher reps, moderate weights for cutting).
Have questions? Want a deeper breakdown? Hit me up via email. And if you’re skimming, remember: DIET + CARDIO = LEAN.
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