the

live shredded
DIET+WORKOUT GUIDE
A 12 WEEK DIET AND TRAINING GUIDE DESIGNED
SPECIFICALLY FOR MEN TO GET SHREDDED

PHASE 1 OF
3
4 WEEK PLAN
TEAM MUSCLEPHARM®
OBI OBADIKE
WBFF FITNESS ICON
“THE WORLDS MOST RIPPED FITNESS MODEL”
the PRODUCTS IN THIS GUIDE
live shredded
DIET+WORKOUT GUIDE SHRED MATRIX
SHRED MATRIX™ is the most
THIS DIET AND TRAINING GUIDE WAS DESIGNED powerful fat loss system available.
TO HELP YOU GET THAT LEAN, TONED PHYSIQUE SHRED MATRIX™ is unique – utilizing
YOU’VE BEEN AFTER. a comprehensive, multi-system
This diet and workout program were created to help you tone your approach to fat loss. Powerful, but safe
physique for muscle definition that pops. The MusclePharm products were and effective for both men and
picked because they are tuned perfectly with the goals of Live Shredded. women, SHRED MATRIX™ utilizes the
body’s multiple energy pathways and
LIVE SHREDDED BEGINS WITH THE 4 WEEK START systems to cause aggressive
PHASE. ONCE THAT IS ACCOMPLISHED, LIVE SHREDDED mobilization of fat to be burned
DIETERS MOVE INTO PHASE 2. for fuel.

The Live Shredded program works. Follow it and see.

As you begin using this program, please remember to stick to the basics as
they are spelled out. For instance, the eating times in the following pages
are to be used as examples only. While the times listed aren’t critical, ARMOR-V
obeying the amount of time BETWEEN meals is very important. Armor-V™ is the most comprehensive
multi-nutrient complex available. It’s
Let’s say you work nights. No problem. Just adjust each time so you’re unique blend of organics, herbals and
consuming the foods and supplements at their optimum times. If you wake natural ingredients were specifically
at 9 a.m. instead of 5:30 a.m., then that is when your Live Shredded Diet formulated to feed your body with
schedule starts. everything nature intended - and then
some. Armor-V™ is the end of boring
LIVE SHREDDED IS NO DIFFERENT THAN ANY OTHER vitamins, loaded with pure vegetable
DIET: IF YOU DON’T FOLLOW IT, IT WON’T WORK. and fruit derivatives, rich in
We built this diet around MusclePharm products because we believe in anti-oxidants and system optimizers
their superiority. MusclePharm products like Shred Matrix™, Armor-V™ establishing the foundation for
and Assault™ are your best bet. Assault—our clinically-proven strength and performance athletes.
pre-workout—is perfect for the Live Shredded program because it supplies
the body with a stream of nutrients like BCAAs during the workout. Shred
Matrix™ utilizes a proven 8-stage weight loss program that is designed for
athletes and those who believe in fitness.

A weight loss secret: your moods matter too.

The diet and training schedule we lay out here is designed to promote MUSCLEGEL
rapid toning of your physique. The products recommended here also MuscleGel™ provides 22 grams of
contain herbs that suppress urges for food and sugar, keeping you focused. high-power protein in a single serving.
New MuscleGel™ provides more
WELCOME TO THE LIVE SHREDDED PROGRAM. protein than 6 egg whites, a whole
YOU’LL SEE THE RESULTS—SO WILL EVERYONE ELSE. chicken breast, or a single serving
of most powders.

ASSAULT
ASSAULT™ is a combination of several
powerful, clinically proven, naturally
occurring substances brought together
for their specific performance-
enhancing, endurance-boosting and
strength-building properties. These key
ingredients work synergistically to
provide your muscles with true
increased energy at the cellular level,
WARNING: The training and nutrition programs to dramatically improve performance.
described here are not intended to be used a substitute
for any exercise plan or dietary regimen that may have
been prescribed by your physician. MusclePharm strongly
recommends that you consult with your physician before
beginning any training and nutrition program and
perform exercises under the supervision of a certified
fitness trainer or conditioning coach.
THE
LIVE SHREDDED: DIET PROGRAM
PHASE 1: WEEKS 1 - 4
PRE-WORKOUT POST-WORKOUT

EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURS

CONSUME 6-8 CUPS OF WATER PER DAY

ASSAULT™ MUSCLEGEL®
1 SCOOP 1 PACKET
15-30 MINUTES IMMEDIATELY
BEFORE WORKOUT AFTER WORKOUT

TIME: WAKE UP 1/2 HOUR BEFORE BREAKFAST MP SUPPLEMENT / FAT LOSS FOOD
EXAMPLE TIME: SHRED MATRIX™ NONE

6:30 AM 3 CAPSULES
8-12 OZ. OF WATER

TIME: MEAL 1 MP SUPPLEMENT / COMPLETE MULTI-VITAMIN FOOD

EXAMPLE TIME: ARMOR-V™ OATMEAL - 1/2 CUP

7:00 AM TAKE 6 CAPSULES

8-12 OZ. OF WATER
5 EGG WHITES
2 SLICES OF WHOLE
WHEAT BREAD

TIME: 3 HOURS AFTER BREAKFAST MP SUPPLEMENT / PROTEIN FOOD

EXAMPLE TIME: MUSCLEGEL® 1 APPLE

10:00 AM 1 PACKET
8-12 OZ. OF WATER
1 CUP OF COOKED SPINACH
3 TEASPOONS OF FLAX
SEED OIL

LIVE SHREDDED LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

© 2011 MUSCLEPHARM CORP.
THE
LIVE SHREDDED: DIET PROGRAM
PHASE 1: WEEKS 1 - 4
EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURS
CONSUME 6-8 CUPS OF WATER PER DAY

TIME: LUNCH MP SUPPLEMENT / FAT LOSS FOOD

EXAMPLE TIME: SHRED MATRIX™ 6 OZ. OF BAKED WHITEFISH

12:00 PM 3 CAPSULES
8-12 OZ. OF WATER
1 CUP OF COOKED BROCCOLI
8 OZ. OF BROWN RICE

TIME: 3 HOURS AFTER LUNCH MP SUPPLEMENT FOOD

EXAMPLE TIME: NONE 6 OZ. OF BROILED SHRIMP

3:00 PM 1 CUP OF COOKED SPINACH

TIME: DINNER MP SUPPLEMENT FOOD

EXAMPLE TIME: NO SUPPLEMENTS 6 OZ. OF BAKED TURKEY BREAST

6:00 PM 1 CUP OF COOKED BROCCOLI

LIVE SHREDDED LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

© 2011 MUSCLEPHARM CORP.
THE
LIVE SHREDDED: WORKOUT PROGRAM
PHASE 1: WEEKS 1 - 4
TRAIN ALL WEIGHTS AT %55 OF YOUR 1 REP MAXIMUM

PRE-WORKOUT POST-WORKOUT
ASSAULT™ MUSCLEGEL®
1 SCOOP 1 PACKET
8-12 OZ. OF WATER 8-12 OZ. OF WATER
15-30 MINUTES IMMEDIATELY
BEFORE WORKOUT AFTER WORKOUT

MONDAY EXERCISE SETS/REPS TRAINING TIP

LEGS + ABS HACK SQUATS 4 X 12-15
LUNGES 4 X 12-15

SEATED LEG CURLS 4 X 12-15

LYING DOWN LEG CURLS 4 X 12-15

SIT-UPS 4 X 20-25
FORWARD STABILITY BALL 4 X 20-25
ROLL
KNEELING CABLE CRUNCHES 4 X 20-25

CARDIO 35 MINUTES OF ANY CARDIO EQUIPMENT:

EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY
CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.

TUESDAY EXERCISE SETS/REPS TRAINING TIP

BICEPS SEATED DUMBBELL CURLS 4 X 12-15
+ TRICEPS
STANDING BARBELL CURLS 4 X 12-15
SKULL CRUSHERS 4 X 12-15
FRENCH PRESS 4 X 12-15
CARDIO 35 MINUTES OF ANY CARDIO EQUIPMENT:
EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY
CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.

LIVE SHREDDED LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

© 2011 MUSCLEPHARM CORP.
THE
LIVE SHREDDED: WORKOUT PROGRAM
PHASE 1: WEEKS 1 - 4
TRAIN ALL WEIGHTS AT %55 OF YOUR 1 REP MAXIMUM

WEDNESDAY EXERCISE SETS/REPS TRAINING TIP

CHEST + ABS INCLINE BENCH 4 X 12-15
DECLINE DUMBBELL PRESS 4 X 12-15

BUTTERFLY CHEST MACHINE 4 X 12-15

HANGING LEG RAISES 4 X 20-25
CRUNCHES 4 X 20-25

OBLIQUE STABILITY BALL 4 X 20-25

CRUNCH
CARDIO 35 MINUTES OF ANY CARDIO EQUIPMENT:
EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY
CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.

THURSDAY EXERCISE SETS/REPS TRAINING TIP

SHOULDERS MILITARY SHOULDER PRESS 4 X 12-15
+ BACK
BARBELL UPRIGHT ROWS 4 X 12-15

DUMBBELL POSTERIOR 4 X 12-15

DELTOID RAISES

MACHINE BACK ROW 4 X 12-15

OVERHEAD PULL-DOWN 4 X 12-15

UNDER-HAND CHIN UPS 4 X 12-15
CARDIO 35 MINUTES OF ANY CARDIO EQUIPMENT:
EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY
CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.

FRIDAY
CARDIO 35 MINUTES OF ANY CARDIO EQUIPMENT:
EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY
CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.

SATURDAY
REST

SUNDAY
REST

LIVE SHREDDED LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

© 2011 MUSCLEPHARM CORP.
 THE
LIVE SHREDDED: 12 WEEK PLAN

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THE START IS JUST THE BEGINNING.
PHASES NOW THAT YOU’RE FAMILIAR WITH PHASE 1,

2-3
HEAD TO MUSCLEPHARM.COM TO START LEARNING ABOUT
PHASES 2 AND 3 OF THIS PROGRAM.
DOWNLOAD PHASE 2 AND 3 AT: BODYBUILDING.COM/MILITARY
AVAILABLE FOR DOWNLOAD

LIVE SHREDDED LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

© 2011 MUSCLEPHARM CORP.