Buff Dudes Shred - The Guide with Tools & F.A.Q.

Buff Dudes Cutting Routine


Want to lose weight along with us, the Buff Dudes? Here's your chance! On this page you'll find a workout plan, calorie trackers and everything you'll need to become a Buff Dude or Grrrl. Let's do this! *Single Bicep Salute*

Hudson's Notes: I'll be updating this throughout the 90 day shred so if you see something missing and would like it added feel free to leave comments or questions in the comment section below.


This page will go alongside our "Buff Dudes Shred" vlog series which you can find here:




You'll be following me (Hudson) through 90 days as I eat at a slight calorie deficit, stay consistent with working out and of course get plenty of proper rest and hydration.

My journey is by no means meant to be a blueprint but is here to offer motivation and hopefully a good tip or two along the way. As everyone is different your results my vary but as long as you remember to sit in the chair of BUFF you'll be fine. It's held up by four legs: Fitness, Food, Rest & Consistency. Remove one leg and it'll become wobbly, remove two and it will fall over. Keep all four legs strong and you'll be good to go!


Tools we recommend:

TDEE Calculator - Total Daily Energy Expenditure calculator.


This will give you a good idea of how many calories you are burning a day. Use this to help determine how many calories you'll need to reduce. You can google "TDEE Calculator" online or use the one we did here -  http://mytdee.com/

For example: I (Hudson) burn about 3,000 calories a day so I will be consuming around 2,500 calories a day to stay in a slight deficit. Typically we won't go below -500 a day.

CALORIE Tracker -


Follow my account to see my daily updates! here: http://www.myfitnesspal.com/food/diary/hudsongwhite

This one is really important. It's so easy to think "why am I not in shape? I eat great!" if you're not tracking your calories. You could be eating nothing but broccoli and egg whites, but if you're eating 3,000 calories worth of broccoli and egg whites and you're staying in a calorie surplus then guess what? You're never going to lose weight. By tracking your calories and macros (Protein, Carbs & Fats) you'll know EXACTLY what you're eating daily and you'll be able to make little tweaks and fixes along the way as well.

We recommend downloading the MyFitnessPal app on your phone but there's many other options as well. Feel free to follow my account as well in order to get an idea of my daily meals in addition to some motivation.


As we go through the 3 month shred we'll be using our original 12 Week Plan which you can download for free here: BUFF DUDES ORIGINAL 12 WEEK PLAN. Feel free to print it out or just access it on your phone.


I am 6'2" and currently weighing about 205 pounds. I'll be eating around 2,500 calories a day and my macros will be near the 40% protein, 40% carbs, 20% fat range. Remember that these are my personal preferences and results may vary. I lean towards the carb sensitive side and that's why they're not higher.

For helpful food ideas you can check out my daily food log here: 

http://www.myfitnesspal.com/food/diary/hudsongwhite or check out our recipe page here: http://www.buffdudes.us/pages/food-recipes

This page will be evolving over time (with your feedback - feel free to leave a note in the comment section with a suggestion) but I won't be lining out a detailed eating plan. Please refer to the 'Tools' section above to get a good idea of your personal calories/macros and feel free to watch the VLOG series in order to get some new recipe ideas.


I'll either be doing fasted cardio first thing in the morning with some BCAA's and Caffeine for 45 minutes at a 7-10% incline at 4mph on the treadmill or taking a walk around the neighborhood for around the same time. The rule of thumb when walking outside is walk just fast enough to carry on a conversation without running out of breath.

If I don't have time to do fasted cardio in the morning I'll do it immediately after working out for the same time and settings above. Afterwards I'll have a shake with about 50 grams of protein.

For me personally I'll be doing cardio 4-5 days a week. High intensity is an option as well. If high intensity works better for you I'd recommend doing it on your days off for 20 minutes or so. I'll usually go 40 seconds at top speed and then actively rest (slow walk) for about 20 seconds before hitting it hardcore again.

Hudson White
Hudson White


One half of the Buff Dudes, Hudson is responsible for the directing/editing of all YouTube videos in addition to handling website design & social media.