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The 2024 Dialed Health Shred

Derek Teel on December 30th, 2022

Starting Date: January 1st, 2024

Ending Date: January 31st, 2024

2 Prizes - 2 Winners (1 Male, 1 Female)

The 30 Day Shred Protocol

  • Food Tracking Every Day
  • 5-6 Workouts Per Week:
  • Strength Training Sessions >2X Per Week
  • Rides>2X Per Week
  • Mobility/Recovery Session >1X Per Week
  • Rest (Mandatory 1X Per Week)
  • Water Requirement: 100oz Female, 128oz Male per day (electrolytes/drink mix counts)

The Goal

  • Lose Body Fat
  • Build or Maintain Lean Body Mass (muscle)
  • Learn To Fuel Performance While In A Caloric Deficit

Hear How/Why This Process Works

Dialed Health Podcast: The Perfect Cycling Diet

Past Winners

Wesley Sturgill 

  • Lost 15.8 Pounds
  • Lost 4.75 Inches (gained 1" in calves and lost 3.75" in waist)

"I learned that food tracking is not nearly as hard as I expected it to be. I also learned that it is not nearly as hard or painful to sustainably to lose weight and change your body composition. I look forward to continuing through with the habits and skills learned during this month (after a cheat meal!)."

Sierra Thomas

  • Lost 9.4 Pounds
  • Lost 7.375 Inches (gained 1" in biceps)

"I would like to start off by saying I had about a page worth of a crazy story about how I managed to complete this contest, but I will condense it to 4 sentences now. I learned that progress demands consistent forward motion but does not keep score of insignificant regressions. I committed to this contest forgetting I had a bachelorette party at an all inclusive resort that resulted in COVID illness. No matter how tired, sick, fun, difficult or distracting life can be, I can accomplish anything I set my mind to. I work four shifts a week at the hospital and worked out at 3:30-4 am and still found joy in all of it. Thank you!"


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Then, refer to the guidelines/resources below.


Photos And Measurements

Before Photos

Take your before photos with minimal clothing(within your comfort, but obviously appropriate) in a space with controlled lighting.  It's important to be able to replicate not only the lighting, but also the angle.  To make it easy, I recorded video and stood facing forward, sideways, and backwards.  Then, I just took screen shots of each position on my phone. *Side Angle-The goal is to relax your stomach without sucking it in, or pushing it out..


A simple scale at home is fine.  I recommend weighing in every morning after you use the restroom with minimal clothing on.  Although it's normal to have fluctuations in your weight, overtime you'll see that it has a very close correlation to the previous days eating/activity.  This will help you stay focused going into each day.

Circumference Measurements

Watch this video to learn how to take measurements using a tape measure for your shoulders, chest, waist, hips, thigh, calf, and arm(make notes of which arm or leg you used for future reference).

Body Fat %

This is not mandatory, but great if you have access to getting tested.  The most accurate options are a Dexa Scan and Hydrostatic testing.  You can also use an bioelectric impedance through highly accurate tools like an Inbody Machine or handheld options and advanced home scales(less accurate, but great to define trends).  Lastly, you can do a skin fold test using calipers(less accurate).  Search for resources near you.


Food Tracking Tools


Find Your Numbers

Use this blog post to help you find out how many calories to eat and how to adjust to fuel your performance:

Dialed Health Nutrition Guidelines

My Fitness Pal

There are many apps to use that make the tracking process as simple and effective as possible.  This is what I have chosen to use personally because of the amount of pre-entered food in the "search" library.  I found a great video that will show you how to use My Fitness Pal specifically:

How To Track Your Food Using My Fitness Pal

Food Scale

I have been using this scale for the last couple of years and have not had any problems with it.  It only costs $20(US).

Taylor Digital 11lb Glass Top Food Scale

A glass top is recommended for sanitary reasons

Measuring Spoons & Cups

There are very aesthetic options out there, but I recommend keeping them simple for functionality.  I would also buy at least two sets of each so you're not left pulling them out of the dishwasher when it's only halfway through its cleaning cycle ;)  Here is an example of a great set to buy: Baker's Dozen Measuring Cups And Spoons

Simple and functional is important when you're using them for every meal.

There may be some tweaks involved to your cooking style to help you track accurately.  This podcast episode will be a helpful resource to get you through it smoothly:

Dialed Health Podcast: How To Cook While Tracking Your Food

Submit Your Results To Win!

This is an opportunity to inspire someone else's journey.  They need proof that they can do it through other peoples experience.  Be that person for them!  I can help you get your positive message out to the community.

Email: derek@dialedhealth.com 

Subject Line: Dialed Health Shred Results

Submit Measurements, Before and After Photos, & Process Question

The challenge ends on Wednesday, January 31st which is the ideal day to take your after photos.  Submissions are due Friday, February 2nd and the winners will be announced Monday, February 5th.

Answer The Process Question

In 5 sentences or less, tell me what you have learned through this process.  It could be about your new habits, a change in your mindset, or something that happened that you didn't expect.

More Questions About Getting Started?

Email: derek@dialedhealth.com

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