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12 WEEK SHRED
Cover Model – Pham Woodbridge
Instagram - @phamflexx

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The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant
to be taken as medical advice. The information provided in this guide is based upon my experiences as well as
my Interpretations of the current research available. The advice and tips given in this download are meant for
healthy adults only. You should consult your physician to insure tips given in this course are appropriate for
your individual circumstances. If you have any health issues or pre-existing conditions, please consult with
your physician before implementing any of the information provided below. This product is for informational
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12 WEEK SHRED

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The information to be presented here is meant to teach you the fundamentals of what makes the body lose fat and build muscle and how to optimize these processes with proper training and diet. One of the most important things to keep in mind as you read your way through this book is that knowledge is power.12 WEEK SHRED Overview Look in any bodybuilding/fitness related magazine and you’ll come across outlandish diets that greatly restrict the reader. The more informed you (the reader) are.COM 5 . It’s rather simple to lay out a program and tell people to follow it. It is imperative to grasp the reasoning for why things are a certain way. and that is exactly why this book contains a bounty of information. it is better to follow a more modest approach that slightly restricts calorie intake but yet gives the dieter the freedom to work in portions of foods they genuinely love. but also an educational tool that will propel your understanding of human physiology and nutrition. This book is not only a guide to an effective fat-loss program. but that’s also ineffective and doesn’t inspire readers to really think for themselves. Ultimately. POWERED BY SIMPLYSHREDDED. Rather than going to the extremes of eliminating certain food groups and/or macronutrients. these diets fail because they are impractical and promote deprivation. the more prepared you will be to succeed. Just because you are trying to shed off some flab doesn’t mean you have to sacrifice everything you enjoy about food in the process.

COM 6 . you will see decent results. but the reality is that you have to create yourself every day. they might notice that 80% of their revenue comes from 20% of their customers. POWERED BY SIMPLYSHREDDED. If you want to maximize your efficiency and time in the gym. The “80/20” principle is a simple observation that many things in life don’t have even distributions. it is not a law of nature and the numbers don’t need to add up to 100. Many people want instant gratification when it comes to their physique goals. So which is better. It’s not a stretch to assume that 80% of one’s results come from 20% of the exercises in their current training routine. The number one reason many people fall short of their health and fitness goals is simply because they are inconsistent and eventually quit altogether. This is information that the owner could then use to maximize the efficiency of his/her marketing by targeting that loyal 20% of customers more aggressively in the future. Even if you follow a suboptimal regimen for a long period of time. a perfect plan and inconsistency or a decent plan and being consistent? The latter case prevails every single time. It should be noted that the 80/20 principle is simply a rough guide about typical distributions. if a business owner was reviewing their yearly sales.OVERVIEW It can’t be stressed enough from the get-go that no matter how perfect a plan sounds on paper. For example. wouldn’t it make more sense to focus on those key exercises that contribute to the majority of your results? Or would you rather continue to put a lot of time and effort into exercises that do very little for you when all is said and done? Hopefully you can see that the former option is going to make you much happier in the long run. It was originally founded after examination revealed that 80% of Italy’s wealth belonged to 20% of the population. it will fail if you do not stick to it for a significant period of time.

or maybe even days.OVERVIEW Before we dive into the nutrition and exercise aspects of the 12-Week Shred Program it is necessary to cover what realistic goal setting should look like. and also that obstacles are inevitable on your journey. but don’t be impractical as that will only hamper your results.     Lose 2-3lb of fat in the next two weeks Increase bench press by 5lbs in the next two weeks Do 30 minutes of cardio on 1-2 days this week Track and reach your daily calorie quota each day this week Lose 15lbs of fat in the next 3 months Increase bench press by 30lbs in the next 3 months Reduce waist size by 3 inches in next 3 months POWERED BY SIMPLYSHREDDED. Long-term goals are things that you hope to achieve in a few months or further down the road. goals are meant to encourage (and push) one’s self. It’s okay to be an optimist and hope for big changes. people tend to shoot themselves in the foot by not having any realistic goals as they embark on their endeavor to create a better. Also. but they must be realistic. a short-term goal is something that can be accomplished in a matter of weeks. Generally. let’s take a look at what some realistic goals might look like in the short and long-term for individuals trying to get in better shape physically:    If you don’t have realistic goals and a plan on how to reach them. healthier body. The best way to categorize goals is as either short-term or long-term. Furthermore. More often than not. With that said. then you’re simply preparing to fall short.COM 7 . it’s important to address how progress is not always visible to the human eye.

OVERVIEW If you’re not progressing in some fashion on a weekly basis. Don’t let things that come up throw you off your plan. The worst thing you can do is let those obstacles completely ruin your plan. It will be just that much more gratifying to overcome everything that stands in your way when all is said and done. the best way to avoid paralysis by analysis is to give yourself time and realize that big changes don’t happen overnight. The obstacles that lay before you are what give meaning to your journey. The path to success is often a very bumpy one. Just be resilient. setbacks/obstacles are going to be inevitable on your journey to a better physique. It’s not uncommon for people to scrutinize their body on a daily basis and worry over every minute change they see.COM 8 . Also. people often can’t see the forest for the tress when it comes to their health and physique. then you’re simply running in place and wasting your time. don’t let a little bump in the road throw off the entire trip. POWERED BY SIMPLYSHREDDED. For better or for worse. Most people that start on a diet and exercise program never see it through to the end because they’re unsatisfied with their short-term progress and give in to their old habits. and that’s perfectly ok. It’s only natural that unexpected life events will crop up at some point and cause you to make some adjustments. realize that stress is a part of living. but that’s what makes it all worth it in the end. For whatever reason. Honestly.

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lean person who rarely lifts weights or even trains their abs…notice how you can still see their six-pack? It’s because they have such low body-fat.COM 10 . Many fitness “gurus” and nutritionists believe that if you eat more frequently. Well frankly speaking. Eat one 4-oz breast six times per day and slightly increase your energy expenditure (due to the TEF) each time…OR B. the reality of things.12 WEEK SHRED MYTH BUSTERS Therefore it seems wise to take a look at some common training and nutrition myths and more importantly. at your discretion. from the TEF) at those two respective feedings. Reality: One of the most frequent debates that plagues the fitness industry is how frequently one should eat to lose fat. However. if someone gives you six 4-oz pieces of chicken breast to eat throughout the day. the net TEF at the end of the day is the same. Reality: Do all the crunches and leg raises you want. Period. this is a flawed assumption. independent of meal frequency. you might either: A. Eat three 4-oz breasts at two different times and experience a larger increase in energy expenditure (again. if your body-fat remains too high you won’t see anything but a chubby belly peeking through your shirt. you will naturally boost your energy (calorie) expenditure due to the thermic effect of food (TEF) increasing. it’s time to put the most popular myths under the microscope and decipher the facts from fiction. If you want that abdominal wall to appear carved. there isn’t much to debate anymore since this theory has been contradicted in a plethora of research studies. For example. The fact of the matter is that when energy intake is kept constant. POWERED BY SIMPLYSHREDDED. you need to lose fat. Look at a really skinny. Fear not.

However. As such a habit progresses it manifests itself into type-II diabetes due to impaired insulin sensitivity. For many individuals. weight training is definitely the best way to stimulate your body when trying to elicit muscle growth and burn body-fat. Research does indicate that overweight individuals are susceptible to impaired insulin response… so yes. POWERED BY SIMPLYSHREDDED. and by keeping them at a level to support energy and mood (among a host of other benefits) while maintaining a weight/fat loss regimen will only be a positive factor. Reality: Carbohydrates seem to have a poor reputation because many people have a diet composed of copious amounts of simple sugars while simultaneously leading a sedentary lifestyle. overeating carbs can be an issue. Essentially.COM 11 . then eating 1 of the breasts at a time would yield a TEF of 40 calories per feeding. Building skeletal muscle requires many different conditions and metabolic intermediates than burning fat does. the reality is that carbs shouldn’t be eradicated from your diet. while eating three at a time would yield a TEF of 120 calories per feeding. if the net TEF of eating ALL six 4-oz breasts is 240 calories.OVERVIEW More simply. That being said. they’re constantly spiking blood glucose and not using the energy for anything. Adipose tissue is liberated and oxidized under the proper circumstances. Intuitively. it just won’t remain a practical long-term lifestyle to avoid carbohydrates. people figure they will just cut back (or practically eliminate) carbs altogether and all will be fine. but just controlled (like any other macronutrient). Reality: This is simply not how your body utilizes adipose and muscle tissue physiologically. not converted to muscle tissue. You still reach the same net TEF at the end of the day in either scenario. so it ends up being stored and eventually converted to adipose tissue.

fatty acids play an integral role in your health and well-being. which would subsequently disrupt normal bone growth. Fat may contain more calories per gram than carbohydrates and protein. Moreover. which in turn increases metabolic rate since muscle is more metabolically demanding than fat tissue. and this effect is conducive to the healthy maturation of adolescents. Reality: This theory is derived from the idea that weight training can damage the epiphysis. POWERED BY SIMPLYSHREDDED. weight training (especially at high-intensity) can actually stimulate osteogenesis and increase bone mineral density. are necessary for proper cellular and heart functioning. especially those with bone health issues. cashews. olive oil.COM 12 . walnuts. As noted above. like omega-3 fatty acids. In fact. if anything. flax.OVERVIEW Reality: This is taking the saying. this is one of the reasons weight training is often recommended for elderly individuals. could actually serve to prevent such damage. saturated fatty acids. but it doesn’t make you fat simply by consuming it—eating too many calories (no matter where they come from) is what makes you fat. It is best to try and take in a variety of unsaturated fatty acids from sources like avocados. The key to keep in mind here is that the osteogenic effects appear to be most pronounced when training intensity is at or beyond the lactate threshold. etc.” a bit too literally. Reality: This is actually a rather odd supposition given that weight training helps increase muscle mass. fish oil. mitochondria are cell organelles responsible for large productions of oxidative energy. almonds. Reality: Contrary to popular belief. That being said. Essential fatty acids. anaerobic training stimulates mitochondrial biogenesis and thus increases mitochondria levels within cells. are also a vital part of your diet (albeit in lower quantities). Moreover. but the reality is that weight training. weight training is actually beneficial for bone health/development. “You are what you eat. like those found in butter and egg yolks.

POWERED BY SIMPLYSHREDDED. especially at high-intensity.OVERVIEW Reality: As with the “bone health” myth. Hence the rationale for doing tons of cardio (specifically running) to “save your joints” is rather baseless. weight training. appears to actually alleviate many arthritic symptoms in comparison to no training. running and other forms of cardio may actually induce osteoarthritic changes. On the contrary.COM 13 .

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e. This occurs during times of nutrient (specifically glucose) deprivation. the ATP: ADP ratio drops). In essence. enhances fatty acid oxidation. called AMPk acts to "turn on" fat-burning mode  Controlling calorie intake and exercising are the best ways to activate AMPk and burn fat!  The great news is that the nutritional advice in this book is specifically designed to activate AMPk and propel your fat-loss efforts! POWERED BY SIMPLYSHREDDED. a trimeric protein expressed throughout many tissues in the body. and/or use of certain chemicals/drugs. improves glucose uptake into muscle tissue. and inhibits lipogenesis. Physiology lingo aside. exercise. AMPk increases lipolysis (breakdown of fat). Conversely.12 WEEK SHRED The science of fat loss explained Well.COM 15 1 .  A protein found in almost all cells. AMPk is activated when the cell is in a state of energy deprivation (i. things such as eating and excessive glycogen levels inhibit AMPk activity (since the ATP: ADP ratio is elevated). ischemia (lack of blood supply to an organ). frankly. Fat loss is largely regulated by the enzyme adenosine monophosphate-activated protein kinase (AMPk). it is the “metabolic switch” for burning fat.

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But what happens when you plateau or get tired of eating the same thing every day? Being equipped with the knowledge of when. and how to adjust your dietary menu or long-term strategy can save you a lot of time and frustration.” POWERED BY SIMPLYSHREDDED. When the goal is getting shredded. you can see why bodybuilders and physique athletes often have designated periods of weight loss and weight gain. why. In a perfect scenario this could be termed “fat loss” and “muscle gain.” Make no mistake. there are certainly variables we want to control. The FIRST thing we need to remind ourselves of when discussing nutrition is our primary objectives. Additionally. Below are the two very basic rules when it comes to energy balance and body composition:   Based on the above. it will make your life a lot easier and oftentimes more balanced. That being said. Anyone can follow a cookie cutter meal plan in the short-term and see results. it’s absolutely imperative to have a basic understanding of how basic nutritional management works and how variables can be adjusted. For long-term adherence. those objectives are fat loss and muscle maintenance/growth.COM 17 . a purely reductionist approach won’t optimize our outcomes.12 WEEK SHRED PERFORMANCE NUTRITION Ask any 8 year old how to lose weight and they will tell you “Eat less and move more. but micromanaging to the point where adherence is a daily struggle is not what we want.

PERFORMANCE NUTRITION
For our objective, we are going to require a caloric
deficit with the finer details adjusted within our
nutrition and training to accommodate for
maintaining, or potentially gaining muscle
(depending on training history).

In this book we will teach you how to set up and
track macronutrients (fat, carbs, protein), and
how to adjust these variables when plateaus
occur.

Caloric management is the absolute foundation
upon which all other recommendations build off.
This is an EXTREMELY important concept to be
aware of, as the specific foods we eat fall
secondary to overall caloric intake when it comes
to weight loss.

Flexible dieting/ “If it fits your macros” also
known as “IIFYM” has become a common
approach to tackling the dietary aspect of
reaching physique goals.
This approach means you can eat any foods you
like, as long as they fit in your daily caloric budget
and your daily macronutrient split (fat,
carbohydrates and protein).

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PERFORMANCE NUTRITION

Provide you with adequate nourishment

Enhance your performance (in and outside the
gym)

Satisfy your food cravings

The idea behind "Flexible dieting/IIFYM" is that all
you need to worry about is meeting your
macronutrient AND micronutrient quotas;
whatever foods you choose to eat to satisfy that
condition is simply a means to an end.
When your body ingests bacon, for example, that
protein will be utilized in same fashion as protein
from chicken. Carbohydrates that come from Oreo
cookies will be utilized in much the same fashion
as carbohydrates coming from wheat bread.

Notice these aren't being noted as “clean” foods
because that term is nonsensical; these are more
properly foods termed “nutrient dense.”
But again, if someone wants to incorporate some
foods that are more nutrient-devoid/empty calorie
(like Oreo cookies or pastries, for example) they
can do that assuming they still reach their overall
needs (by hitting their macros) at the end of the
day (and assuming they are balancing their
macronutrient proportions at each feeding).

It isn’t about eating pop-tarts all day.
It isn’t about avoiding whole foods or eating artificially made products whenever possible.
It IS about having sauce on your meals if you want to.
It IS about having the flexibility to eat out with friends.
It IS about being able to have a burger with the boys.
It IS about learning HOW to eat for your goals, learning the nutritional value of food and how to fuel your
body efficiently.
It IS about sustainable living and sustainable progress.

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PERFORMANCE NUTRITION

50g fat x 9 cal/g=450 calories
200g carbs x 4 cal/g=800 calories
180g protein x 4 cal/g=720 calories
TOTAL calories= 1,970

By controlling our macronutrient intake, we in
turn control our caloric intake. Paired with a wellmanaged resistance and cardiovascular training
protocol, we can fairly easily control both sides of
the energy balance equation.

Let’s say this individual burns an average of
2,500 calories per day (including exercise). This
macronutrient intake should lead to weight loss
(1,970 calories < 2500 calories).

So if caloric management is at the top of the list
of priorities, how do we come up with that
number based on macronutrient intake?

Fats = 9 calories/gram
Carbohydrates = 4 calories/gram
Protein = 4 calories/gram

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COM 21 . protein intake needs to be sufficient to:   maximize muscle protein synthesis (the building of muscle protein) minimize muscle protein breakdown (the breakdown of muscle protein for energy) If you are interested in optimizing your body composition then you probably know the important role protein plays in building muscle. The “more is better mentality” can come into play here and research does suggest there to be a minimal protein threshold (specifically the amino acid leucine) that needs to be reached each meal to stimulate muscle protein synthesis. There is also some evidence that muscle protein synthesis is refractory in nature. so this book will only cover the essentials. The recommendations provided will cover our bases to ensure we have a suitable intake and distribution to support getting you shredded. Through digestion. Adequate protein intake will help retain lean body mass as we strip body fat. protein is broken down into amino acids which are then absorbed and either used to build new proteins in the body (a term called protein synthesis). We are painting in broad strokes to get you the information you need to create a starting point in structuring your diet for improving your body composition. or used as energy. Fortunately. Since we will require a caloric deficit to get leaner. science has helped bridge the gap between “in-thetrenches experience” and what’s supported in research. In the fitness industry it’s not uncommon for people to have the mentality of “If a little is good. This indicates that a return towards baseline is likely necessary to optimize further elevations in muscle protein synthesis as a result of a protein containing meal. meaning it peaks before returning towards baseline despite a continued elevation of amino acid levels in the blood. then a lot must be great. which is vital to attain the muscular separation we are after. There are entire careers built around the study of protein intake and body composition.” This is especially true when it comes to protein.PERFORMANCE NUTRITION The discussion and recommendations below are based on research as it pertains to optimizing body composition. Having too many meals a day may not allow us to achieve this threshold within each meal. POWERED BY SIMPLYSHREDDED.

etc) Nuts and Seeds Avocados Nut butters (Peanut. Fat is used in the production of hormones as well as in the construction of cellular membranes. Tuna Turkey Breast Egg Whites Low Fat or No Fat Cheese Soy Protein This isn’t the 1990s anymore. POWERED BY SIMPLYSHREDDED. more people are becoming educated on the importance of an adequate fat intake. Almond. Carbohydrate intake is VERY individual and dependent on a number of factors including but not limited to:  Amount of lean body mass  Training volume  Insulin sensitivity (ability to dispose of carbohydrates in muscle cells) Carbs should be distributed in a manner that allow you to perform your best during training and keep you alert throughout the day without wildly variable changes in blood sugar levels. etc) Chicken Breast Lean Beef Low Fat Pork Cottage Cheese Whey Protein Carbohydrates are also the source for dietary fiber and many essential micronutrients imperative for overall health. From a behavioral eating standpoint.COM 22 . Fish. DO NOT neglect fiber and micronutrient consumption within your diet. Within the context of body composition the right fat intake within our diet will:  help attenuate decreases in anabolic hormones as we diet  leave enough calories for sufficient protein and dietary carbohydrate Carbohydrates (specifically in their stored form as muscle glycogen) are our primary fuel source when we train. Coconut. This will help ensure you meet the required leucine threshold per meal. while allowing enough space between meals to reap the benefits of multiple protein feedings. having a more manageable amount of meals also allows one to fit meals around their schedule and not the other way around. fats can increase satiety and fullness from a meal due to their caloric density and ability to slow digestion. While a multivitamin can offer a bit of a security blanket. Just as importantly.PERFORMANCE NUTRITION It’s recommended to split protein up evenly across 3-6 meals. Oils (Olive. aim for nutrient-rich whole foods to make up the majority of your diet.

cooked Baked beans. with skin Bananas Oranges Figs. cooked Potato.e. whole-wheat or multigrain Split peas. pearled.COM 23 . whole-wheat. cooked Sweet corn. boiled Brussels sprouts. cooked Green peas. cooked Bran flakes Oat bran muffin Brown rice. cooked Black beans. baked Carrot. on the other hand. Insoluble fibers. cooked Broccoli. which as aforementioned can help attenuate blood sugar levels. cooked Lentils. rye Bread. with skin Apples. travel through the GI tract without dissolving and speed the passage of waste through the gut (i. canned. Raspberries Pears. vegetarian. cooked Barley. with skin. cooked Sunflower seed kernels Almonds Pistachio nuts Pecans Artichoke. Spaghetti. cooked Bread. raw Adults should aim for a diet that contains 30 g to 35 g of fiber per day.   Soluble fibers mesh with water to form a gel and slow the digestive process.PERFORMANCE NUTRITION Sweet Potatoes Oat Meal Wheat Bread Pasta Vegetables Brown Rice Oat Bran Beans Fruits Fiber provides bulk to waste in the intestines and promotes healthy gastrointestinal functioning. boiled Turnip greens. dried Raisins POWERED BY SIMPLYSHREDDED. cooked Lima beans. they have a laxative effect).

.g.COM 24 .. your body compensates by lowering its demand for energy (i. causing them to grow Replenish glycogen stores that fuel your muscles Make you feel good and energized Promote fat loss by tricking your body into burning fat for fuel (instead of the sugar from the carbs it would normally get) Keep your body more receptive to insulin. thyroid hormones act on nearly every cell in the body to increase metabolic rate.  All days require a high protein intake. improving your body’s muscle-building response POWERED BY SIMPLYSHREDDED. Lowering metabolic rate is a basic survival mechanism in many organisms. MORE efficient.  A good way to think of this is as your metabolism being a vehicle and food is your fuel source. The most notable endocrine adaptations associated with chronic energy deprivation are the lowering of thyroid hormones (thryonines) and the fat-secreted hormone (adipokine) leptin. A lower metabolic rate means your metabolism is actually becoming more efficient…yes. 1. carb cycling acts as a means of regulating your endocrine system (and thus metabolic rate). maximize the amount of gas you need to get from A to B). the sensible solution to avoid diet-andexercise induced metabolic slowing is to acutely increase energy intake (especially carbohydrates) to help revive hormonal and metabolic factors. metabolic rate slows). Second. First.e. In essence. When you impose aggressive. So in metaphorical terms.or start shopping for a Hummer. you rotate through 5 lowcarb days and 2 high-carb days. both of which have obvious implications with regards to bodyweight. you want a less efficient vehicle as it will need more gas to travel the same distance than a more efficient vehicle. it would be counterproductive for an organism to be burning through energy rapidly when nourishment is restricted. it works like this:  Throughout the week. leptin’s primary role is regulating metabolic expenditure as well as caloric intake.PERFORMANCE NUTRITION The carb cycling diet is very simple. Therefore. chronic energy deprivation on yourself (such as when dieting for fat loss). if you want to eat more (e. you better decrease your metabolic efficiency.     Stimulate an insulin response that shuttle nutrients in your muscle cells. 2.

 Fiber provides bulk to waste in the intestines and promotes healthy gastrointestinal functioning. Within that.  Protein contains 4 calories per gram o Protein (specifically amino acids) are the building blocks of new muscle tissue. o Adults should aim for a diet that contains 30 g to 35 g of fiber per day. allow the nature of your lifestyle to dictate meal frequency.PERFORMANCE NUTRITION  To lose fat. o An overall protein intake of 40% of your overall caloric intake for Low-Carb Days and 30% for High-Carb Days is recommended when dieting to optimize body composition. also known as a calorie deficit. you need a negative energy balance.  Carbohydrates contain 4 calories per gram o Carbohydrate (specifically stored muscle glycogen) is the primary fuel source in resistance training o An overall carbohydrate intake of 35% of your overall caloric intake for Low-Carb Days and 50% for High-Carb Days is recommended when dieting to optimize body composition. POWERED BY SIMPLYSHREDDED. where you’re consuming fewer calories than you burn.COM 25 1 .  Fat contains 9 calories per gram o Fat is an essential macronutrient used in the production of hormones and the construction of cellular membranes (amongst many other things) o An overall fat intake of 25% of your overall caloric intake for Low-Carb Days and 20% for High-Carb Days is recommended when dieting to optimize body composition. o Split protein up evenly across 3-6 meals.

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12 WEEK SHRED nutritional strategies 1 If you want to take the guess work out and know exactly what you’re putting in your body. It is likely that the definition we’ve just given you has only made the idea of a calorie even more confusing. so let’s use a real-world analogy to make it more comprehensible: Of course. sugar and butter in the recipe.COM 27 1 . carbs. the excess is converted to triglycerides (fat molecules) and stored as fat. the progress you make and your physique development will be reflective of the disastrous/inconsistent baking methods that were just mentioned. and also tracking your macronutrient intake as well. bear in mind that you wouldn't expect to bake the perfect cake by guessing the required amounts of flour. then it is best to get in the habit of counting your calorie intake. if you overload your car’s gas tank with fuel it would simply start overflowing. If you're constantly consuming different amounts of protein. If you want to roll the dice and play the guessing game then that’s up to you. fats and calories from day to day. nor would you expect your cakes to taste similar from one bake to the next should you repeat the steps above. Scientifically speaking. a calorie is simply the amount of energy (heat) needed to raise the temperature of 1 gram of water by 1 degrees Celsius. However. POWERED BY SIMPLYSHREDDED. You also wouldn't expect that cake to rise appropriately if you set the temperature of the oven at random and changed it intermittently whilst cooking. when you overload your body with more fuel/calories than it needs. Unfortunately.

POWERED BY SIMPLYSHREDDED. We recommend a combination of both for fast and lasting fat loss. If you consume 2500 calories per day and burn 500 calories at the gym then your calorie deficit is 1000 calories per day. BMR: 3000 calories (Amount needed to maintain weight) . a calorie deficit is exactly the scenario we want to create as fat tissue will start to be burned as fuel—a process called fattyacid oxidation. Your body will perform these vital functions even if you decide to stay in bed for the entire day. Every day. Therefore. You’ll maintain your current weight as long as you provide your body with sufficient calories through food. a sound diet and training regimen will incorporate both exercise and caloric restriction. your body uses a certain amount of energy – quantified in calories – to perform basic functions like breathing. Ideally. you would’ve burned of 7000 calories which is essentially 2 pounds of fat (1 pound of fat = 3500 calories). This is referred to as Basal Metabolic Rate (BMR).12 WEEK SHRED NUTRITIONAL STRATEGY We’ve already established that your body needs fuel to function. your body is burning fuel – aka calories – even when you’re resting. maintaining core body temperature and pumping blood through veins. and that is precisely what this 12-Week Shred Program employs. When trying to lose fat.Calories consumed: 2500 (Via food) + Calories burned: 500 (Via exercise) = Calorie deficit: 1000 If you repeated this process for the whole week. Let’s say your body needs 3000 calories per day to maintain its weight – you can also say that your BMR is 3000 calories. You can create a calorie deficit by either eating less and/or exercising.COM 28 .

9 = Extremely Active (Athlete in ENDURANCE training or VERY RIGOROUS physical job) TEXT POWERED BY SIMPLYSHREDDED. works a desk job and doesn’t do much demanding physical activity out of the gym.   There are a variety of equations out there that are utilized to calculate one’s BMR. Jeor Formula. Once again.12 WEEK SHRED NUTRITIONAL STRATEGY 10 x weight (kg) + 6.” Your activity variable is simply a multiplier set by the daily lifestyle tasks that contribute to the amount of energy you burn. Your DCR is an estimation that takes into account your “activity variable. BMR is the amount of calories your body burns at rest to maintain normal body functions such as breathing.2 = Sedentary (desk job.25 x height (cm) . but we will be using the most accurate method which is the Mifflin-St.5 x age + 5 To walk you through the entire process.5 = Moderately Active (moderate daily activity AND moderate/hard exercise 4-5 days a week) 1.    1. let’s use an example of what it would look like for our fictional character.COM 29 . Age: 22 Height: 5’10” (178 cm) Weight: 176lbs (80kg) Lifestyle: John hits the gym hard 5 times a week.7 = Very Active (physically demanding lifestyle and rigorous exercise 6-7 days a week) 1. and little structured exercise) 1. John: That’s it! Hang onto that number as you will need it to calculate John’s daily calorie requirement (DCR).3 = Lightly Active (light daily activity AND light exercise 1-3 days a week) 1.

Recall that proteins and carbohydrates contain 4 calories per gram.75 = 2. works a desk job and doesn’t do much demanding physical activity out of the gym. pretty simple eh? John can now move onto the next step which is determining his calorie deficit. Let’s use an example of what it would look like for our fictional character. As we discussed in Chapter 4.COM 30 . They also keep your body more receptive to insulin. POWERED BY SIMPLYSHREDDED. This will put him in the activity variable “Moderately Active” and will use a multiplier of 1. if the goal is to lose one pound of fat per week. . each macronutrient plays an essential role in your health and performance. while fats contain 9 calories per gram. it is more important to determine your specific calorie deficit by simply taking a percentage of your Daily Calorie Requirement (DCR). it is recommended to deduct about 25% of calories from your DCR. Low-Carb Days are important as they enhance the fat loss process by encouraging your body to burn fat for fuel.711 calories per day. For fat loss. improving your body’s muscle-building response. A pound of fat tissue contains roughly 3.033 calories per day for fat loss. and they will occur on . since his DCR is 2.75 So continuing on with our previous example with John.12 WEEK SHRED NUTRITIONAL STRATEGY So once you’ve figured out which bracket of the activity variable you fall in. he would aim to take in: 2. So there you have it. However. This diet is not intended to greatly restrict any specific macronutrient. Therefore. John: Lifestyle: John hits the gym hard 5 times a week. There will be 5 low-carb days per week. instead it favours a balanced approach. simply take that factor/multiplier and apply it to your BMR.5.500 calories.711 x 0. you need to create a calorie deficit of 500 calories per day (on average). Daily Calorie Requirement (DCR) x 0.

COM 31 .440 x 0. To determine your macronutrient breakdown for High-Carb Days. but small enough to keep muscle intact.75) and apply these percentages:    Protein: = 40% total calorie intake Carbohydrate: = 35% total calorie intake Fat: = 25% total calorie intake High-carb days are an essential component to this diet as they allow you to:   These particular % breakdowns for Low-Carb Days will provide you with the following:    A calorie deficit that is large enough to stimulate significant fat loss. simply take your High-Carb Day calorie goal (which is your DCR x 0.3 = 732/4 = 183g of protein per day Carbohydrates: 2.033 x 0.440 x 0.90) and apply these percentages:     Protein: = 30% total calorie intake Carbohydrates: = 50% total calorie intake Fat: = 20% total calorie intake So for John. So for John. Sufficient protein to maximize muscle recovery and lean mass retention.033 calories on his Low-Carb Days. Perform better in the gym after you’ve replenished yourself with a few higher-carb meals.35 = 712/4 = 178g of carbohydrate per day Fat: 2.12 WEEK SHRED NUTRITIONAL STRATEGY To determine your macronutrient breakdown for Low-Carb Days.033 x 0. his macronutrient breakdown will look like this:    Protein: 2. Enough carbohydrates and fats to keep mood and hormone balance in check. Protein: 2. and they will occur on .25 = 508/9 = 56g of fat per day There will be 2 high-carb days per week.440 x 0.440 calories on his High-Carb Days.5 = 1220/4 = 305g of carbohydrate per day Fat: 2. control appetite and maintain high energy levels.40 = 813/4 = 203g of protein per day Carbohydrates: 2.20 = 488/9 = 54g of fat per day      POWERED BY SIMPLYSHREDDED. his macronutrient breakdown will look like this:      Refill glycogen stores and help keep your brain (and metabolism) happy.033 x 0. since he is aiming for 2. as well as to keep training performance near its peak. since he is aiming for 2. simply take your suggested total calorie intake for fat loss (which is your DCR x 0.

55g/180g/205g High-Carb Day Macros 2x/week= 54g/305g/183g or rounding to nearest five grams.COM 32 . 55g/305g/185g While precision and consistency are optimal. POWERED BY SIMPLYSHREDDED.12 WEEK SHRED NUTRITIONAL STRATEGY Low-Carb Day Macros 5x/week= 56g/178g/203g or rounding to nearest five grams. being within 5g of each macro is acceptable and isn't going to derail progress. Context is key. Being over or under 50-60 calories on the day is a lot different than 500-600.

12 WEEK SHRED NUTRITIONAL STRATEGY Macro Goals: 56/178/203 (Fat/Carbs/Protein) Software/App: MyFitnessPal.com POWERED BY SIMPLYSHREDDED.COM 33 1 .

COM 34 .com POWERED BY SIMPLYSHREDDED.12 WEEK SHRED NUTRITIONAL STRATEGY Macro Goals: 54/305/183 (Fat/Carbs/Protein) Software/App: MyFitnessPal.

If you don’t. You can eat 3 meals per day or 6 and achieve the same thing if you’re doing everything else right in terms of hitting your daily macros and following your exercise regimen. However. do it.g. You can also play with when you start eating for the day. 15% more carbs than your goal called for). You see. See below for an example of how this would work: Goal Macros: 56g Fat / 178g Carbs / 203g Protein Actual Macros: 66g Fat / 208g Carbs / 203g Protein  +10g fat. the best solution is to make up the difference the next day by deducting carbs and fats from your goal intake (do not cut protein intake). for whatever reason. it’s good that you are aware that you have overshot your macronutrient intake. but feel free to experiment. NOTE: If you overeat protein by a large amount. Sometimes skipping that first meal helps with overall compliance as it allows you to eat larger meals and still stick to your numbers. +30g carbs  Therefore. it certainly isn’t the end of the world. You don’t have to eat meals on any set schedule to lose weight efficiently. you can do that too. if you slip up by a large amount (e. Goal Macros: 46g Fat / 148g Carbs / 203g Protein  As you can see we have deducted 10g of fat and 30g of carbs. the following day we will deduct an equivocal proportion from carbs and fat intake We have good news for you.COM 35 . While that isn’t ideal. DO NOT CUT PROTEIN INTAKE! POWERED BY SIMPLYSHREDDED.12 WEEK SHRED NUTRITIONAL STRATEGY First. meal frequency has little relevance on actual results. You will probably find a smaller meal every few hours most enjoyable. deduct that many grams from your carb intake the next day. and would prefer to wait until lunch before you start eating. If you like eating breakfast.

MyFitnessPal. and/or smartphone.  Log/track your daily footstep count (for same reason above). Heck. However.   Track your macro intake as outlined in this 12 Week Shred Program. Moreover. if you’re going to track calories – and believe us it’s worth it – don’t leave things out.com POWERED BY SIMPLYSHREDDED. With today’s modern technologies. we get that tracking calories will feel tedious at first. the food database seems to be the most comprehensive and accurate. Track EVERYHING  Basically. Turn off this option in settings. for most of us it was the most annoying thing in the world when we first started tracking calories. (You will have to input your macro and calorie goals manually into MyFitnessPal) Monitor weight-loss progress Stay consistent with your diet  Log/track exercise (lifting or cardio) since this will skew the goal calorie/macro intakes that you calculated in this chapter. For some folks. you will have to measure your food intake and will need a food log in which you document every meal. this is painstakingly hard work so they just don’t do it. it is easier than ever to simply enter your daily food selections into software/apps on your PC. MFP has the most user-friendly/intuitive interface of any food logging app on the market. Even if it as little as eating a small chocolate bar or the mayonnaise in your sandwich.CalorieKing.12 WEEK SHRED NUTRITIONAL STRATEGY Look. Whether you're experienced with logging food intake or a newbie.com (Most popular) https://www. tablet. MFP is our top app recommendation.COM 36 . Two great starting places include:   https://www.

a bowl. pasta and noodles. Use metric spoons for energy-dense foods such as oil. If you’re new to weighing and measuring. You can also use them as measuring scoops. And keep the measure level by flattening off the top of the spoon with a knife. Add the food you want to weigh – it may take a couple of seconds for the scales to settle and display the final reading. sugar and honey. 1 POWERED BY SIMPLYSHREDDED. here are some tips to help you: Place a plate. so that it’s levelled and not heaped.COM 37 .12 WEEK SHRED NUTRITIONAL STRATEGY 1 Use metric cups for foods such as breakfast cereal. or a piece of baking paper on electronic kitchen scales. especially for cooked rice. butter.

There is nothing wrong with this. Same goes for most any other calorie-free foods. this is a point where many people want to throw in the towel (and do). The general rule-of-thumb is that if something is calorie-free. Remind yourself why you are doing this. the learning curve can suck. or have any idea what their next meal will be.12 WEEK SHRED NUTRITIONAL STRATEGY If you eat out at a restaurant you can always ask the server how big the portion sizes are and how the food is prepared. If you feel a bit overwhelmed at the idea of tracking your macros every day then you are not alone. salt and spices) so if you put a few tablespoons of mustard on your sandwich. then you don’t need to be so nit-picky about tracking it. so be sure to read the food labels. and power through it. But if you are instead going to use a bunch of bleu cheese dressing then you should absolutely be tracking that as it will impact your calorie intake. It WILL become easier. Contrarily. certain condiments may be loaded with calories despite their small serving size. There is no right or wrong way but ask yourself which way is most sustainable for YOUR lifestyle.COM 38 . it takes consistent practice. both MyFitnessPal and CalorieKing have huge catalogues of nutritional facts from restaurants and fast-food chains. Other people use the flexibility offered and thrive by not eating the same thing on any two days. make sure you challenge yourself enough to be comfortable meeting macros when things don’t go to plan. If you forget your food at home and have to eat out then be equipped with the knowledge you need to succeed. so long as you become comfortable with tracking and know how to adjust your day as needed. POWERED BY SIMPLYSHREDDED. It can make or break you. For example. and in the end the flexibility of macronutrient management can be liberating. Some people may do best out of the gate if they create a menu designed to hit their macros prior to each day. Additionally. All jokes aside. then don’t worry about tracking it. mustard is pretty much free of calories (it mostly contains vinegar. like anything. However. Admittedly. Moreover.

Then click ‘Generate’ 2. 5. 7.eatthismuch. Set the ‘Target Macros’ to ‘A percentage of calories’ and then use the following percentages. 1. 6. Set the ‘Target Macros’ to ‘A percentage of calories’ and then use the following percentages. Find the ‘Current nutrition targets' section and click 'Edit Targets' 3. Then click ‘Generate’ 2. Set Fiber to 30 grams Click ‘Save Changes’ Then click ‘Regenerate’ Your new High-Carb Day Meal Plan will be created and you may even tweak the meal plan even more with the many settings/features the website has to offer. Find the ‘Current nutrition targets' section and click 'Edit Targets' 3. Set Fiber to 30 grams Click ‘Save Changes’ Then click ‘Regenerate’ Your new Low-Carb Day Meal Plan will be created and you may even tweak the meal plan even more with the many settings/features the website has to offer.com Visit: http://www. Simply enter your High-Carb Day Calorie Goal and desired number of meals. High-Carb Day: Fat 20% / Carbs 50% / Protein 30% Low-Carb Day: Fat 25% / Carbs 35% / Protein 40% 4. Create as many different meal plans as you like! POWERED BY SIMPLYSHREDDED. Simply enter your Low-Carb Day Calorie Goal and desired number of meals. 7. 4. 6. 5.com Visit: http://www.COM 39 .com 1.12 WEEK SHRED NUTRITIONAL STRATEGY Yes! We recommended Eatthismuch.eatthismuch.

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but how do we minimize them? Much in the same way we would increase calories during a weight-gain plateau. From this stress we are seeking to obtain a downstream adaptation to allow us to be ready for future stressors. In most cases this isn’t because they are trying to get rapid results. then there is no reason for the body to adapt. Many people see adaptation and stagnation as synonymous terms. it’s because they require that workload to keep progressing. sustainable design. our adaptations are actually our goal outcomes (increased muscle size/hypertrophy and strength). As alluded to earlier in this chapter.. and musculoskeletal system. If you are not consistently subjecting the body to a new form stress. We MUST do more work over time in a controlled. World-class bodybuilders and powerlifters may spend hours and hours in the gym each day across multiple sessions. At times we may be doing much more than is required or optimal for long-term progress. progressive overload is the most important thing to keep improving your body composition and building skeletal muscle tissue. We must do more work over time. Training plateaus will inevitably happen to everyone.COM 41 1 . Every time we go to the gym to train we create a specific stress on our nervous system. stronger muscle will be better equipped to handle that training stress in the future. At the same time.only after that happens will your muscles be forced to grow back bigger and stronger. You need to push yourself to a point where you haven’t gone in the past. While in a sense this can be true. we want to milk as much progress as we can out of a given amount of work before we add more volume. And much like our macronutrient intake. usually it’s by proxy and not by design. A bigger.. While going into the gym and obliterating a muscle group can get you results. For an individual trying to build muscle.12 WEEK SHRED TEXT TRAINING . we should be able to quantify our workloads in a way we can easily assess and manipulate variables to accomplish our goals. realize that adaptation is exactly what we want. we would increase our magnitude of training stress to stimulate further adaptation. TEXT POWERED BY SIMPLYSHREDDED.

and prevent many plateaus. even years.PROGRESSIVE OVERLOAD It’s astounding how many trainees nonchalantly lift the same weight for months. POWERED BY SIMPLYSHREDDED.COM 42 . building size and strength are favorable adaptations to that stress Training stress is primarily a product of volume and intensity Volume is the amount of work you do (sets x reps x weight) Intensity is the relative load on the bar in relation to your maximum strength in a given rep range By properly managing volume and intensity we can better optimize our strategy by taking advantage of varying training intensities.         adding weight to the bar increasing repetitions increasing time-under-tension increasing number of sets per exercise increasing number of exercises   Training is a stressor. on end and (not surprisingly) they look the exact same now as they did on day one.

It would be remiss not to mention that the path to a leaner body and enhanced athletic performance is an arduous one and the finish line doesn’t come overnight. no program is. The not-sosecret to success in health/fitness is doing things that are effective to your goals. after all. maximal strength. more explosive and more muscular (i. subsequently. you will perform exercises in both the lower rep ranges (4-6 reps) and higher rep rages (8-15 reps) within the same given week. Triphasic Hybrid Power/Hypertrophy Training encompasses elements of both bodybuilding and powerlifting training protocols. repeatedly. in contrast to more traditional bodybuilding split-style programs that have become so popular within the fitness community over the years. so be prepared to give this journey to shredded everything you’ve got! This program is ultimately suitable to most any trainee. regardless of their experience level in the gym.e. Ask any individual in the gym what their goal is and it’s likely along the lines of being leaner. POWERED BY SIMPLYSHREDDED.COM 43 1 . This program isn’t magic. instead of focusing on specific training adaptations (hypertrophy. means you will be training each muscle group twice a week. improving their athletic or fitness performance and body composition). It is.) individually for weeks at a time like with linear forms of periodization. power etc.12 WEEK SHRED Triphasic TRAINING Guide Propelling your physique and athleticism essentially entails improving your body composition and functional strength. This is achieved by splitting the workouts into “power” days and “hypertrophy” days which. stronger. The conundrum everyone faces is that improving body composition is a give-and-take process. But anything worth having is worth working hard for. With this routine the idea is that. The main to keep in mind throughout the process is that consistency and progression are keys to success and achieving your goals.

On power days you need to have a STRENGTH mentality. Rest should be no longer than 90 seconds between each set. you will progress through 3 phases/microcycles that modify your workouts by increasing the number of sets per exercise. The rationale behind this is that you will get more ‘bang for your buck’ so to speak if you focus on lifting for either maximal strength or to induce muscular hypertrophy within a given training session. Emphasis will be placed on moving the weight through the concentric phase of the lift as quickly as possible/explosively. Incline Dumbbell Presses. This will help you maintain greater overall force production and volume during the workout and it will prevent neural fatigue and burnout. Make sure to stop a rep or two shy of failure on hypertrophy days or you will fatigue yourself too quickly.TRAINING GUIDE During this program. On your hypertrophy days you will be doing sets of higher repetitions with lighter loads. Be sure to rest enough in-between sets to be ready for your next heavy set (it may take a good 3-4 minutes to completely recover between sets). Squats and Leg Press. On power days the focus will be on major “power” movements for your upper and lower body like Bent-Over Barbell Rows. the purpose of these workouts is to move maximum weight! Your hypertrophy workouts will be quicker-paced and have shorter rest periods. POWERED BY SIMPLYSHREDDED. and level of intensity: ● ● ● As you will be performing exercises in both lower and higher rep ranges. Keep in mind. it has been designed so that the workouts are separated into “power” days and “hypertrophy” days respectively. The goal is to stay within 4-6 reps for all 3 sets (2 sets during Phase 1).COM 44 .

There seems to be a notion out there that any set NOT taken to absolute failure is an exercise in futility.COM 45 . strength. Sloppy isolation exercises with too much weight quickly turn into mild. Compound exercises are the bread and butter of muscle and strength building. and don't allow for as much progression as compound movements. Take note that overload is accumulated throughout your workout and adding more volume is actually a way to induce more overload. Once you get adjusted to the volume and frequency then you can start adding in sets to failure for power movements and some of your explosive type training. There’s plenty of research that shows volume is the main dictator of how much muscle damage occurs. Because the focus of compound exercises is to tax several muscle groups. but it has to be properly periodized to avoid performance decrements and excessive central nervous system (CNS) fatigue. decrease the volume you are able to handle. helping to work an already fatigued and taxed muscle. there is nothing wrong with taking some sets to failure once you are adapted to the routine. you should not worry as much about feeling the muscles work when using them. and ultimately reduce your training capacity. POWERED BY SIMPLYSHREDDED. Because isolation lifts are less taxing. less-than-effective compound lifts. but that’s utter NONSENSE. They work multiple muscle groups and are the most challenging and rewarding lifts. Isolation exercises work only a single muscle group at a time. Abstain from training to failure consistently for more than 6 weeks in a row without at least a brief hiatus. In general they utilize a lighter weight. They should always be performed first in your workout plan. The reason this is recommended is because if you constantly train to failure it will impede your performance. they work better as finishing exercises. not just by adding more weight/reps. Make sure to keep proper form at all times.TRAINING GUIDE Failure is a tool and has to be used correctly and is not necessarily the goal of every set. Again.

and level of intensity: ● ● ● The workouts are listed in on the next few pages and there is also a printable workout log included in this 12 Week Shred Transformation Pack which we highly recommended you use! POWERED BY SIMPLYSHREDDED.TRAINING GUIDE 1.COM 46 . they are the best bang for your buck. Don’t shy away from difficult. it is imperative that you research proper form or have a trainer/strength coach teach you. If you are unfamiliar with technical exercises like deadlifts and squats. compound exercises. 2. you will progress through 3 phases/microcycles that modify your workouts by increasing the number of sets per exercise. During this program.

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You want this number to be high because it enables you to use more fat as fuel instead of glucose. the rate at which you change from fat burning to sugar burning is higher in individuals with a higher VO2 max. HIIT can increase VO2 max for both high intensity and endurance athletes. Chapter 9 will discuss plateaus and how to break through them. While sprinting uses a high amount of glycogen because it is such high intensity. Not only does nobody want to spend 2 hours of their day doing cardio. but as a spoiler we usually have to decrease caloric intake and/or increase cardio expenditure. cardio needs to be treated as a tool for fat loss more so than an aggressive necessity. HIIT lasts 20 minutes or less – resulting in a short workout time nearly anyone can integrate into their lifestyle. VO2 max is the max amount of oxygen a person can use and transport during exercise.12 WEEK SHRED Cardio Society has done a very good job of making us believe cardiovascular exercise paired with eating nothing but salad is the key to fat loss. excessive cardio can interfere with the positive effects that come with weight/resistance training. / / / / HIIT is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration. it is preferential to be able to get the highest percentage of fuel from fat during exercise. Since our fat stores tend to be much higher than glycogen stores. In the context of optimizing body composition. POWERED BY SIMPLYSHREDDED. HIIT increases EPOC (excess post-exercise oxygen consumption) resulting in an elevated fat loss state for up to 24 hours after you finish your workout – something you won’t get from lower intensityexercise.COM 51 1 . high-intensity exercise intervals intermingled with periods of lower-intensity intervals of active recovery.

CARDIO HIIT trains the body to effectively remove metabolic waste from the muscles between intervals. or sprinting.g. Use your imagination. 20 seconds: High-intensity exercise (E. it doesn’t seem like much but at the end of the month it’s surprising how much you have spent.   Low-intensity cardio doesn’t have the acute metabolic benefits of high-intensity cardio. or working on a stationary cycle. POWERED BY SIMPLYSHREDDED. Just follow the work-to-rest intervals as indicated.COM 52 . but it’s an easy way to chip away at calories throughout the week without adversely affecting your time lifting weights. Sprint) 60 seconds: Rest or low-intensity exercise (E. you enable the body to be primed and ready for another bout of high-intensity exercise with less rest. followed by a final 20second high-intensity blast. LISS is a bit like spending money eating out. The table below lists the calories burned by doing dozens of activities for 30 minutes and the numbers are based on an individual who weighs 185 pounds.g. You can do these workouts using tools. or simply doing jumping jacks. By quickly removing lactate and other by-products resulting from high intensity exercise. such as a jump rope. Walk) Repeat another 10 times. At the time.

Cardio not only has cardiovascular health benefits. Having said that. and not a necessity. but will help improve our ability to recover between sets and thus increase our work capacity. time. Creating a caloric deficit is what’s most important in getting leaner.COM 53 . Cardio is a tool to HELP accomplish this. and recovery all need to be considered when structuring your cardiovascular strategy. inclusion of cardio is suggested for reasons mentioned in this chapter.CARDIO Incorporating Cardio into the 12 Week Shred Program    Phase 1: (Weeks 1-2) 1x LISS per week Phase 2: (Weeks 3-6) 2x LISS per week Phase 3: (Weeks 7-12) 2x LISS + 1 HIIT per week     HIIT and LISS both have a place in your training plan. Adherence. POWERED BY SIMPLYSHREDDED.

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and for good reason.    Promotes recovery and muscle growth Attenuates soreness/reduces fatigue Presents an easy option to hit your daily protein requirements Upset stomach and indigestion are the two most common issues with whey protein products.COM 55 . You may use it daily as needed to meet your protein requirements. complete protein source to help meet their daily protein needs. This might be alleviated by choosing a pure whey isolate product over a whey concentrate (which contains more lactose). is one of the best sources of all nine essential amino acids. the acclaimed gold standard of supplementation. Whey protein presents gym-goers with a highly bioavailable.12 WEEK SHRED Supplementation Moreover. since lifting routinely increases protein demands. Naturally. whey protein is one of the highest quality protein sources you can take in. and more importantly of L-leucine. Whey protein. studies corroborate that the proportion of leucine in a given protein source has direct effect on the peak muscle protein synthetic rate attained in the postprandial state. POWERED BY SIMPLYSHREDDED. Much of the research thus far has uncovered that a key substrate in the activation of mTOR is the amino acid L-leucine. So in short. whey protein supplements can be the perfect way to get more protein in your diet. Note: These supplements are all optional Arguably the most popular sports supplement on the market.

Certain ingredients. use whole foods when possible. whey protein is derived from cheese so it does contain dairy. This myth stems from the issue of renal impairment in individuals who have chronically superfluous amounts of protein intake in their diet. like caffeine. taking these supplements will help you burn more energy and utilize substrates. As noted above fat burners/thermogenics work to increase your metabolism and enhance adipose tissue oxidation. specifically fat. A: No. Therefore. but this has little ramification in regards to how your body utilizes the protein since denatured protein is essentially “hydrolyzed” protein. ● Increase metabolism ● Enhance the use of fat tissue (and other substrate) as energy ● Increase energy and focus ● Lower rate of perceived exertion TEXT POWERED BY SIMPLYSHREDDED.COM 56 . you’re still ingesting all the amino acids that were originally there to begin with. DO NOT rely on whey protein as your sole source of protein.SUPPLEMENTATION Use as needed to meet your protein requirements. whey protein itself is not bad for the kidneys. also provide stimulation to the central nervous system and give users a sense of greater energy throughout the day. However. A: Yes. more effectively. which will help them be more active. These supplements do this by acting on specific receptors and chemicals in the body that regulate fat oxidation and increase metabolic rate. keep in mind that these supplements enhance fat-loss by increasing metabolic rate and/or adipose tissue oxidation (the use of fat as energy). A: No. It has nothing to do with the source of the protein. mix it up. Before we dive into fat-burners/thermogenics.

While it is impossible to list specific side effects without knowing the product you’re using. TEXT     POWERED BY SIMPLYSHREDDED. but if you buy a properlyformulated product. The best thing is to simply follow the instructions on the bottle/label. One way to restore depleted ATP stores in muscle cells is through the phosphocreatine energy system.SUPPLEMENTATION Side effects should be rather minimal if you use a safe. contract). your muscles are constantly using up and restoring ATP levels in order to perform work (i. Essentially. which in turn increases protein synthesis Bolsters ATP production. resulting in increased power/strength output Acts as a neuroprotective agent since brain cells rely heavily on ATP for membrane integrity Bloating/cramping (even though “bloating” in this sense is actually conducive to creatine stimulating muscle growth) Dehydration (if not drinking ample water) 57 . Creatine monohydrate has stood the test of time when it comes to weight training and athletic performance.e. The energy currency of the cell is known as Adenosine Tri-Phosphate (ATP). Most fat-burners/thermogenics are best taken before working out and possibly again at another time in the day. it is important to know that no supplements will “do the work for you” or make up for poor dietary habits and lack of exercise. Follow the dosing instructions on the label of the specific product you’re using. A: Certainly not.COM Increases intracellular water levels in muscle cells. This is achieved upon donation of a highly energetic phosphate from a phosphocreatine molecule to an ADP (adenosine di-phosphate) molecule. thus forming a new ATP molecule. efficacious fat-burner/thermogenic. No.  A. it can certainly assist you throughout the fat-loss process. It’s one of the most efficient supplements to consider when looking at its cost-to-benefit ratio and safety/tolerability. we can say that SimplyShredded’s VANQUISH ELITE was formulated to avoid side effects and maximize fat burning.

but there is little evidence that nominal doses cause such issues. split in two doses) to achieve quicker saturation of cells. these purported “highly absorbable” forms of creatine are actually less bio-available than the tried-and-true monohydrate form. it’s likely due to an increase in the amount of fluids you consume.COM 58 . A: Contrary to popular belief. A: No. not unless you’re taking exceptionally high amounts (and even then it’s unlikely). but this isn’t required.   Preferably pre-workout but it’s not a major issue when creatine is ingested so long as it is kept consistent Most studies have concluded that once a saturation point is achieved creatine can be dosed between 3-5 grams/day to sustain intracellular levels.SUPPLEMENTATION  Avoid use if you have renal issues or diabetes A: Unbeknownst to you. TEXT POWERED BY SIMPLYSHREDDED. Creatine may be a risk for those with pre-existing renal impairment. A: I have no clue where this common claim originated from but the answer is no. that’s fine (and often times favorable). not the creatine itself. just no. A: Yes. NOTE: Creatine may be “front-loaded” at a higher dose (generally 8-10g/day.

polyphenols. A: Frankly. yes. The body requires that we ingest a certain amount of micronutrients (i. A: More often than not.e.SUPPLEMENTATION Multi-vitamins are unique in the supplement industry in that they present consumers with a fail-safe to avoid vitamin and mineral deficiencies. Many processes that we carry out in everyday life are thanks to micronutrients.    Prevent micronutrient deficiencies Enhances well-being and cognition Bolsters the immune system  May cause dehydration if you do not drink adequate fluid throughout the day Follow the label’s directions for your specific multi-vitamin. etc. multivitamins work by making sure your body has an adequate intake of important micronutrients. even if you do eat a lot of nutrientdense foods (like fruits and vegetables). Multi-vitamins contain a whole spectrum of micronutrients that may be absent from your diet. It is usually advised to take your multi-vitamin with the first meal of the day TEXT POWERED BY SIMPLYSHREDDED. In a nutshell.) per day to function properly. vitamins.COM 59 . so you can perform better and live healthier. minerals. multi-vitamins contain fat-soluble micronutrients which should be taken with food to ensure proper absorption. 1 serving per day is all that should be needed.

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The greater the caloric restriction the more we adapt to an intake. If you are looking leaner in the mirror or through progress photos then DO NOT CHANGE ANYTHING. The following data should ALL be considered prior to making an adjustment to your fat-loss strategy:   When our stores get low our expenditure is down regulated in an attempt to close the gap on the energy deficit and preserve adequate levels of body fat. Progress photos should be taken in similar light in the same location if possible. and we will need to reopen the energy deficit for fat loss to continue. Decreased TEF (less food to digest) Homeostatic hormonal mechanisms This boils down to individual preference and what will allow for long-term sustainability. For this reason. even with the most well thought out strategy you will have some metabolic adaptation and you will likely plateau. The heavier we are the more effort we have to exert to move our body. This will allow for the most consistent light. This should trump ALL of the other factors that will be listed. we want to start with our ceiling high for adjustments with regards to diet and cardio.COM 61 . It’s best to take progress photos facing a window with the camera between you and the window.    Decreases in overall body mass lead to lower expenditure from exercise and nonexercise activities. This will prevent any inconsistencies in shadows that can mask what’s actually occurring.12 WEEK SHRED Adjusting the plan As we drop bodyweight our Daily Calorie Requirement (DCR) decreases. POWERED BY SIMPLYSHREDDED. However.

When decreasing calories.ADJUSTING THE PLAN   While we are primarily concerned with fat loss. Which would result in a recommendation of lowering carbs by 5-10 grams per day and fat by 1-2 grams per day. If you see positive changes in the mirror and/or measurements but not on the scale then DO NOT CHANGE ANYTHING. Weigh in each day under the same conditions (upon waking and after using restroom) and track your weight daily (using the Weight Loss Log Spreadsheet). Note: For those of you who have been dieting for a while. you want to maintain your protein intake at a constant level throughout your cut. muscle) so therefore. they are also qualitative in nature.COM 62 . typically we only decrease from carbs and fat. then you know you are losing body fat and SHOULD NOT CHANGE ANYTHING. Measurements worth taking for tracking fat loss include: . there is obviously a correlation between weight loss and fat loss over time. The reason we do not decrease from protein is because it is crucial for preserving lean body mass (ie.Hip circumference at widest point Increase the energy deficit by an additional 1015% from further dietary restriction and/or added cardiovascular work. A weekly drop of ~.Waist circumference at navel . While the mirror and progress photos are GREAT.5-1% of bodyweight will ensure that the drops are coming primarily from fat stores assuming you have your bases covered with adequate protein intake and training design/execution (which you will). There is a lot more that goes into bodyweight than just adipose tissue. POWERED BY SIMPLYSHREDDED. For those at an overweight or obese level you should go with a bigger drop in the 100 to 200 range. If the scale isn’t moving but say your waist is going down. If you’re a general dieter and dropping calories for the first time then you should go with a range of 50 to 100 calories per day. This will depend what level you are at (read below for recommendations). and have reduced calories a fair amount already on multiple occasions then you should stick to a 25 to 50 calorie drop. The calorie drops would be much better served coming from carbs and fat.

Our DCR adapts as we lose body fat to protect against continued fat loss. Do not rely solely on the scale to determine if you are progressing. When fat loss stalls we must reopen the calorie deficit by decreasing macros. increasing cardio or both. Progress should pick back up.ADJUSTING THE PLAN John (General Dieter) has just reached week 4 of his 12 Week Shred and has hit a weight loss plateau.     As a general dieter the recommendations are to lower carbs by 10-15 grams per day and fat by 36 grams per day. which can obviously partially mask drops on the scale. Reduce calories in the form of carbohydrate and fat. So there you have it! Simply make the necessary adjustments to each day’s macros and sprinkle some more cardio in (like an extra HIIT or LISS session) and be patient.COM 63 . John wishes to deduct 15 grams from carbs and 5 grams from fat on both his low and high-carb days. POWERED BY SIMPLYSHREDDED. Many relatively new trainees can build muscle and lose fat simultaneously. therefore plateaus occur at given calorie intakes and cardio levels.

If you are hitting your macros (Fat/Carbs/Protein) then you are hitting your calories. If you want to work an occasional beer or glass of wine into your daily calorie intake. This is NOT to say you can’t have any alcohol. There is no way around it. but just that you should restrict intake to maybe 1-2 drinks per week if you must have any. and you just need to hold out a bit longer. it behooves you to avoid such events if you are serious about your physique. Alcohol contains approximately 7 calories per gram and most alcoholic beverages get the majority of their calorie content from carbohydrates.” POWERED BY SIMPLYSHREDDED. If it levels off to the appropriate rate stay put. Expect some bad days and keep grinding. Just don’t go drinking a whole six pack and think that is considered “moderation. This may happen. If it continues.COM 64 . If it’s less than 4% of total weight then hold off another week or two and reassess. increase calories by 5-10%. Moreover. If you strongly believe your intake should be yielding a caloric deficit then it probably is. 5 to 7 days. You could just be stressed and water retention is masking fat loss. Strength is not linear. alcohol impairs cognition and can interrupt with your ability to perform in the gym (and elsewhere). and there is also a potential for error on behalf of the person inputting the data in to the database.12 WEEK SHRED Frequently Asked questions Many apps allow you to input calories in addition to the macros. that is fine. While drinking copious amounts of alcohol is often a socially acceptable form of entertainment. Food labels use rounding.

2 exercises per week is more than enough for vital stimulation. performance and overall health can be greatly hindered. And despite the "burn" of high rep ab exercises.5 gallons per day is usually sufficient. including tendency to overeat the next day and decrease insulin sensitivity. Aim to get at least 7-8 hours of sleep per night.FAQ We are in a dynamic state of losing and replenishing water in our bodies. Another thing to consider too is your abs get a lot of indirect work from other exercises mainly compound movements such as squats.COM 65 . activity level. we become dehydrated.. etc. Yes! Endless crunches will not melt away the fat from your midsection. you barely burn any calories while doing those endless crunches. etc. and without enough water. 1-1. While everyone has different fluid requirements based on size. Sleep loss usually results in feeling stressed out as well. which is generally not favorable for proper appetite regulation. once that happens. The amount of water one needs on a daily basis varies based on their size and their activity level (active individuals generally require much more liquid than sedentary individuals). Even acute losses of sleep have been shown to have a host of harmful effects in humans. Visible abs are simply a result of low body-fat. you'll start to see that six pack peek through. The best thing you can do is get lean by hitting your fat loss calorie/macro goals and training properly. (Approx. So just remember if you can't see your abs very well. below 12%) In regards to ab training. It just doesn't work that way. when the amount of water being taken in becomes less than the amount being lost. you're simply carrying too much body-fat. two things that spell disaster when combined. Proper hydration is crucial to maintaining cell functions. seated or standing presses and pulldowns. POWERED BY SIMPLYSHREDDED. deadlifts.

A maintenance phase is essentially when your caloric expenditure and intake are in equilibrium. then slowly add calories in the form of carbs and fat until you are gaining . Determine if you would like to continue to get leaner. If you absolutely cannot eliminate them.COM 66 .5-1 lbs. If you decide you would like to begin a mass phase. and meats do not come with nutritional information. The goal is to add calories slowly over a few weeks so you add as little body fat as possible. Sometimes fruits. You may refer to Chapter 5 or the Macro Calculator Excel Spreadsheet to calculate this value. To find how many calories you require for a maintenance phase you will need to simply calculate your DCR (Daily Calorie Requirements). The best thing to do if you are intolerant of certain foods/ingredients is either sparingly ingest those things or eliminate them from your diet. If the answer is yes. Using websites/apps like CalorieKing or MyFitnessPal you can simply search the fruit. POWERED BY SIMPLYSHREDDED. per month. You will want to slowly start adding calories back into your diet as you transition to a maintenance phase. vegetable. Allergies are a serious medical condition and trigger an immune system response that could be life-threatening if care is not taken. vegetables. You may even get leaner during this process if you keep training hard and control your food intake. you could try using certain digestive aids like fiber supplements and digestive enzymes. or meat to obtain the same nutritional information. you should definitely follow standard protocol and avoid them. please consult a physician if you are concerned about a food allergy.FAQ If you're allergic to a certain vittles. then continue dieting for fat loss using the recommendations within this book.

poultry. Essentially.COM 67 . Download a macro/calorie tracking app such as MyFitnessPal and start logging your meals Hit your daily macro goals (Fat/Carbs/Protein) Weigh in each day under the same conditions (upon waking and after using restroom) and record your weight. Get up off your butt and make it happen! This program means nothing without YOUR ACTION!  Water content foods such as soups. you get more for your money with these options because the water promotes satiety and adds volume to your food.FAQ Eat your food slowly to give your brain time to catch up with your stomach.       Refer to the printable workout logs to prepare yourself for upcoming workouts. Eat foods that provide more satiety early in your meals:  Fibrous vegetables and fruits are micronutrient-dense. Drink plenty of water (or other low-calorie liquids) The benefits of staying hydrated are numerous. and keeping enough liquid in your stomach while you eat will create a sense of fullness (not to mention it’s great for digestive purposes). Use the provided Excel spreadsheet to calculate your fat-loss macronutrient goals. If you eat very quickly you may end up taking in an excessive amount of food and not feeling satiated. lower-calorie options that provide bulk to waste in the intestines and make you feel full. POWERED BY SIMPLYSHREDDED. veggies and certain cooked grains are generally lower in calorie density. fish. Try and keep yourself preoccupied with other things and you’ll notice you stop worrying about food so much. but when you feel hunger pain coming on the last thing you want to do is be around the kitchen when grandma is whipping up her famous chocolate chip cookies. You may also calculate them manually using the methods provided in chapter 5.com Vacate your mind from food This sounds like common sense. low-fat dairy. fruits. lean meats. beans. Please send it all through to transform@simplyshredded.

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