Your Shredded New Normal

Your Shredded New Normal

-20 Week Diet Program by Marc Lobliner

In 2020 we kept hearing about a “new normal”.

Your new normal probably sucked.

Stress, gym closures and uncertainty made you fatter, weaker and depressed.

We end that now.

In 2021 we will start the year with realism. 12 weeks isn’t enough to do anything – we are going to rock into summer beach-ready.


The Diet

Chicken and rice……

F*ck that. We know you won’t do that long-term, nor will we. We will base this diet on macros, so you track as you go. We will set goals for protein, carbs and fat. The goal is to lose 1-2lbs a week. Here is how we will setup the diet:

Take your bodyweight in pounds and multiple by 18. This is your starting point.

I will use myself as an example. At 230lbs, I will eat 4,140 calories.

Set protein to 1 gram per pound of bodyweight. I would eat 230 grams of protein. This is 920 calories (each gram of carbs equal 4 calories).

Set fat to .5 grams per pound of bodyweight – 115 grams. This is 1,035 calories (each gram of fat equals 9 calories).

Fill in the rest with carbs. We have 1,955 calories from fat and protein, so 4,140 – 1,955 = 2,185 calories from carbs. Carbs are 4 calories per gram, so 2,185 / 4 = 546 grams of carbs.

Our starting macros are 230 grams of protein, 115 grams of fat and 546 grams of carbs.

We can fill these with any foods, and you can track as you go by using any tracker, The TigerFitness app will work with MyFitnessPal but I have also used “Daily Burn”. While any food works, we will focus on healthier, whole foods. Some good choices are:


Meats to Select

Grilled Boneless/Skinless Chicken Breast

Grilled Lean Fillet Mignon or Lean Sirloin

Grilled Lean Roasted Turkey Breast

Grilled Halibut, Salmon, Cod, Whiting, etc.

Albacore tuna (canned in water)

Reduced Fat cottage cheese

Egg Whites

MTS Nutrition Machine Whey Protein


Carbohydrates to Select

Plain oatmeal (LOW SUGAR)

Whole wheat pancakes

Whole grain/wheat toast, bread and bagels and crackers

Whole grain cereals: Wheaties, Honey Bunches of Oats, Cheerios, Special K

Baked Yams/Sweet potatoes

Whole wheat/grain pastas

Baked potatoes

Black, pinto and kidney beans

Brown rice

Corn tortillas

Low Fat granola


Fruits to Select














Fats to Select

Dry roasted nuts (almonds, peanuts, pecans, walnuts, cashews)

Peanut butter, Almond butter


Sunflower seeds

All steamed vegetables with NO BUTTER added

Green leafy vegetables

Outright and Big O Bars are a perfect snack as well!

These are recommendations but, on this program, there are no bad foods! Hit those macros and see them gains!


When to Adjust

The goal is to lose 1-2lbs a week. If you do not lose 2lbs a week, drop your calories by 240, or reduce carbs by 60 grams. You will have a lot of room to work since we are starting high. If you gain over 3lbs your first 3 days, make the caloric adjustment after 3 days. 

You can adjust protein as you lose. Just be sure to always keep protein at 1g per pound bodyweight and fat at .5g per pound. As you lose, you can adjust these down as well. Just be sure to make the caloric drops between 200 and 250 calories. Do this until the goal is reached!


How often to eat

I only care about you hitting macros, BUT it is optimal to eat every 3-4 hours based on my interpretation of the data. Thus, 5-6 meals a day is the sweet spot.



Let’s keep it simple.



With the viruses floating around, I want you to stay healthy more now than ever. THIS IS THE MOST IMPORTANT THING YOU CAN TAKE!

This is the Immunity Stack – take it!

(Note, if one of the items is out of stock, order what we have of the stack. THIS IS IMPORTANT!)



Preworkout with Beta Alanine and Creatine - MTS Nutrition Sniper:


Fat Burner

We will go non-stimulant so you can still use your Preworkout with no worries - MTS Nutrition Machine Lean:

If you want a GREAT stimulant, take this but be sure to space dosing apart from your preworkout by 4-5 hours - MTS Nutrition Drop Factor:

You can add more, but let’s keep this simple!



I will be posting this every night BEFORE you train on You can train alongside me and do exactly what I do. Here is the workout that will take you to the promised land! I will be doing this program with you so follow along and let’s make the gains of our lives!

Note: My training will vary, so if you want the REAL stuff, you have to follow my YouTube!



Legs - Hamstrings

Leg Curl (Seated of Lying)

4 sets of 12-20 reps

Romanian Deadlift

2 Warmup sets

4 sets of 8-12 reps

Single Leg RDL

4 sets of 8-12 reps


4 sets of 8-12 reps

Standing Leg Curl

4 sets of 8-12 reps

Standing Calf Raise

4 sets of 15-20 reps




Incline Barbell Bench Press

2 Warmup sets

4 sets of 8-12 reps

Flat Dumbbell Press

4 sets of 8-12 reps

Pec Deck Flys

4 sets of 8-15 reps

Machine Bench Press (any)

4 sets of 15-20 reps

Cable Crossovers

4 sets of 15-20 reps






Legs – Quads


2 Warmup sets

4 sets of 8-12 reps

Leg Press

4 sets of 8-12 reps

Hack Squats

4 sets of 8-12 reps

Leg Extensions

4 sets of 15-20 reps

Calf Raises

4 sets of 15-20 reps




Lat Pulldowns

4 sets of 8-12 reps

Barbell Rows

2 Warmup sets

4 sets of 8-12 reps

One Arm Rows

4 sets of 8-12 reps

Machine Row (Any)

4 sets of 8-12 reps

Barbell Curls

4 sets of 8-12 reps

Hammer Curls

4 sets of 8-12 reps




Standing Overhead Press

2 Warmup sets

4 sets of 8-12 reps

Lateral Raise

4 sets of 8-12 reps


4 sets of 8-12 reps

Shrugs (any)

4 sets of 8-12 reps

Triceps Pressdowns

4 sets of 8-12 reps


4 sets of 8-12 reps





  1. You can do this ANY 5 days of the week—take TWO rest days
  2. Do abs 2-3 times a week. See this:
  3. You can sub ANY exercise with a movement for the same muscle
  4. Order can be moved around on a given day, but try not to
  5. When you can get more than the max number of reps (let’s say you get 12 when it is a 6-12 rep exercise), then increase the weight 10lbs



You can add cardio in as desired, but for the purpose of this program, weight training and diet should suffice.

But for health benefits, here is what I recommend:

  • Start at 30 minutes Low Intensity Cardio three times per week, any time of the day and any day. Low intensity can be a walk outside or even the stepmill. Think of it as a brisk walk, not a jog. 
  • As stick points are hit, you may add another day of cardio. Once all 7 days are filled, you can add 5 minutes to all days as stick points are hit.
  • Do this but DO NOT go above 45 minutes of LISS 7 times a week.
  • Stay active throughout the day - cardio doesn't have to be planned!


This is YOUR new normal! By the time summer is here, you will be beach-ready! START NOW!


If you have any questions about this diet and want to speak to like-minded folks, become a part of the Tigerfitness Facebook group: CLICK HERE

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Ryan Blake - January 29, 2021

Are there going to any changes in the rep ranges?

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