Fuel Up, Lean Out, Power Through: How to Train & Eat for Summer Success

As the days get longer and the weather heats up, it’s the perfect time to tighten up your training, dial in your nutrition, and build the lean, powerful physique you want to show off this summer. But here's the truth: lasting results don’t come from crash diets or random workouts — they come from a smart, sustainable strategy.

In this guide, Thundrbro founders and elite fitness experts Dave Lipson and Camille Leblanc-Bazinet break down exactly how to fuel your body, burn fat, and build lean muscle — all while enjoying the process.

Whether you're prepping for the beach or just want to level up your fitness this season, this is your blueprint.

Why Summer is the Best Time to Reignite Your Fitness Goals

Summer brings a natural shift in mindset:

• Increased energy and motivation

• Easier access to fresh, seasonal foods

• More incentive to look and feel your best

That’s why now is the perfect time to get lean, strong, and confident — and build habits that last long after the season ends.

How to Structure Your Workouts to Get Lean and Strong

Camille and Dave have coached thousands of transformations. Their approach is built on one core principle: Train with purpose.

Here’s how to break it down:

1. Focus on Functional Hypertrophy

Train to build muscle that performs. The Thundrbro style of functional hypertrophy blends classic bodybuilding principles with athletic movement patterns.

• Train 3–5 days per week with hypertrophy-focused strength work

• Combine compound lifts with isolation exercises

• Use tempo, mechanical tension, and progressive overload for maximum muscle stimulus

Pro Tip: Try Thundrbro’s Pump O’Clock program for effective hypertrophy finishers after your main workout.

2. Add “Meathead Cardio” to Burn Fat Without Sacrificing Muscle

This is not your typical treadmill grind. Meathead Cardio is a hypertrophy-preserving conditioning method using tools like:

• Loaded carries

• Sled pushes

• Bodyweight circuits and metabolic intervals

Recommended protocol:

• Perform 2–3 sessions per week

• Keep sessions 20–30 minutes long

• Schedule them post-strength workout or on off days

3. Prioritize Recovery

Muscle is built during recovery, not during training. Don’t skip it.

• Get 7–9 hours of quality sleep per night

• Incorporate mobility and active recovery

• Use Thundrbro’s Anabolic Recovery protocol:

  • Parasympathetic breathing post-workout

  • Strategic nutrient timing

  • Low-intensity aerobic movement (Zone 2)

How to Eat for Fat Loss Without Feeling Starved

Nutrition is where most summer plans fall apart. But it doesn’t have to be complicated or restrictive. Thundrbro’s macro-based nutrition approach gives you structure and flexibility.

Here’s how to set it up:

1. Make Protein Your Foundation

• Aim for 0.8–1 gram of protein per pound of bodyweight daily

• Supports muscle growth and retention

• Improves satiety and reduces cravings

2. Time Carbohydrates Around Your Training

• Consume most carbs before and after workouts

• Support training performance and recovery

• Minimize excess fat storage

3. Don’t Slash Dietary Fat

• Fat is essential for hormone regulation, especially when training hard

• Include healthy fats like:

  • Olive oil

  • Whole eggs

  • Avocados

  • Nuts and seeds

Need help customizing your plan? The 90-Day SHRED offers expert macro coaching from Dave and Camille so you never have to guess again.

Make the Process Enjoyable (and Sustainable)

Fitness shouldn’t feel like punishment. The key to long-term success is enjoying the journey. Here are a few simple ways to make your transformation sustainable:

• Use training styles you enjoy — not ones you dread

• Eat real, flavorful food you actually like

• Celebrate small wins and track progress

• Surround yourself with a supportive community

Bonus Tip: The SHRED Facebook group provides motivation, accountability, and camaraderie from others on the same journey.

Your Summer Game Plan

Use the following weekly structure based on the Thundrbro method:

Final Word: Your Summer Starts Now

You don’t need to wait. You don’t need to figure it out on your own. You just need a plan — and the commitment to follow through.

With the right training and nutrition strategies, your summer transformation is absolutely within reach.

Over 13,000 athletes have transformed their bodies and lives with the 90-Day SHRED. You can be next.

Get started today with expert support, a proven plan, and a community that’s ready to lift you up.

Click here to join the 90-Day SHRED.

Early access is open — and spots are filling up fast.