Frank Goru

WWW.FRANKMEDRANO.
COM 4 WEEK SHRED PROGRAM 1

4 WEEK
FMSHRED
PROGRAM
BY: FRANK MEDRANO
Copyright
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2 4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM

TABLE OF CONTENTS
05 Goals
06 Avoiding Distractions
07 Importance of Consistency
Importance of Balance
08 Truth About Fat Loss
09 Setting Realistic Expectations
10 Building Muscles
12 Important of Building Muscle To Burn More Fat
13 Cardio: How to Use it Effectively
14 Benefits of HIIT Cardio
15 Track Your Progress
17 Take Action
18 Different ways to Motivate Yourself
19 Workout
20 Workout Schedule
21 Shred Workouts - Shred A
22 Shred Workouts - Shred B
23 Rapid abs Workout
24 Building Blocks
25 Sculpt Workout
26 Nutrition And General Guidelines
27 Important Misconceptions About A Vegan Diet
28 Calorie Intake
32 The Wrong Way To Carb
33 Lean Muscle Sustaining Foods
34 Vegan Meal Plan
65 Nutrition / Cooking Tips
67 Meal Timing
69 Recipe
WWW.FRANKMEDRANO.COM 4 WEEK SHRED PROGRAM 3

FRANK MEDRANO
FOUR WEEK VEGAN SHRED
No matter what your attitude is about fitness, it’s safe to say that we
should all aim to be the best versions of ourselves:
That’s why I created this 4-week Shred Program, so that you will feel as
good on the inside as you look on the outside. This guide will help you
quickly and easily reach your health and fitness goals.
Don’t fall victim to fad diets and misinformation. Dedicate yourself to a

healthy lifestyle that will give you the best and most long-lasting results.
If you want results you have to be DEDICATED. When you’re not 100%
committed you don’t see results and when you don’t see RESULTS you
will want to give up.
If you commit 100% for the next four weeks, you will see results and
want to push even harder than you planned to. When you see results,
you will want to create even more healthy meals to enjoy. When people
see your results, they will want to join you. You can do this, but you have
to want it bad enough. You have to want it for LIFE.
By Frank Medrano www.frankmedrano.com! 4

FRANK MEDRANO
Establishing your goals are the first step to success. A solid

goal helps you plan for the future even though you might
have roadblocks along the way.
Knowing where you are going by setting goals will help you focus and
allow you to measure your progress along the way and enjoy the
journey.
Think of goals as a guidepost to direct your energy in the way you

want it to go. Without goals you can spread yourself too thin and get
overwhelmed.
With goals your energy is directed and powerful. You are in control
of the direction of your life and you set the stage with your goals.
First you want to set your long term-goals and then set short-term
goals that will help you achieve your long-term goals over time.
Long-term goals can go from a year to five years to ten years. Short-
term goals can be the goal for the week, month or season. Take a
moment right now and list your one-year, five-year and ten-year goals.
Even if you only have one thing listed in each category, that’s okay.
Now, pick one thing from your one-year goal list and list what you
can do this week to get you closer to that goal, then list what you can to
for the next month to get you closer, followed by what you can do for
the next six months to get you closer.
Complete this process with every single goal and you will be living the
life of your dreams and enjoying the journey.

FRANK MEDRANO
When you train your brain through goal-setting and

visualization, it’s easy to look back at your list or close your
eyes and see yourself achieving your goals.
When distractions arise, remember why you started, recommit, and

focus your energy through visualization.
Let your friends and family know what your commitments are. Tell them
you’ll need their help and support to keep you on track. Many people
avoid family and friends when focusing on a goal, but you don’t have to
completely isolate yourself. Just set your boundaries and spend time
with your loved ones at least once or twice a week, and let them know
so they can look forward to it.

FRANK MEDRANO
of ! of!!!!! !
!
Consistency is the only way to know Balance is also important if you want
if any plan really works. this to be your LIFESTYLE. As much
fun as it is to be in the gym 24/7,
If you’re not 100% consistent then connection to community is just as
you can’t really blame any plan for important as personal health and
not working. wellness. We are not here alone, so
we have to make time for family,
Once you’ve tried one thing over friends and loved ones along our
and over again, you will begin to see fitness journey in order to maintain
results. After you see those results balance.
you can decide how you want to
continue achieving the same You need people who will support
results, or you can change your you when you’re having a rough
process to achieve different results. time and celebrate with you when
you succeed. The more you share
Either way, when you’re consistent your love for fitness without forcing
you get honest feedback. it, the more people will want to get
! on board with you.!
!

FRANK MEDRANO
Now, the moment you’ve been waiting for. . . How do I lose fat?
I’m sure you’ve heard it all. Just eat healthy. Build muscle. Eat less carbs.
Eat less fat. Do more cardio. Weight train. Eat clean. Have six meals a
day. Have one meal a day . . . and the list goes on.
The only way any of these ideas above can assist in

the fat loss process is if they create a caloric deficit. A
caloric deficit is when you burn more calories than
MEDRANO( you consume or consume less calories than you burn.
TIP!(
Everyone has different caloric needs based on lifestyle. If you consume

the exact amount of calories your body needs to burn each day you will
maintain your current state.
If you consume more than your body needs to burn, the left over
calories will be stored for later use as body fat. So basically body fat is
energy waiting to be used.
All you have to do to get rid of body fat and use that stored energy is
create a caloric deficit. You have to consume less calories than your
body needs in a day and burn body fat for energy.
v
Remember, you need to create a calorie deficit to burn fat. You can do
this by consuming less, exercising more, and my favorite way . . .
building muscle so your body needs more calories to burn.

FRANK MEDRANO
Now that you know you’ll have to create a caloric deficit to lose body
fat, you can choose how you want to do it. Simply eating less junk food
will help you consume less calories, as will eating less processed foods,
drinking less alcohol, and less of anything that isn’t in alignment with
your health goals.
Let’s find out your Estimated Daily Calorie Maintenance Level so you
can set realistic expectations for yourself.
Estimated Daily Calorie Maintenance Level

= body weight x 14-16
(example 160 x 14 equals 2240 and 160 x 16 equal
MATH(( 2560).
TIME!(
If you have what you consider a slower metabolism, you can stick with
the lower number, whereas a person with a higher metabolism would
stick with the higher number.
You can also go online and plug in your numbers to any Mifflin-St. Jeor
Equation app, which also takes into account your age, sex, height and
activity level. When I plugged my numbers in (5’9” and 160 lbs, 35 years
old, five times a week intense workout), it came out above the high end
number at 2706 for maintenance. If you only workout three times a
week, your number will be different, even if you have the same stats as
me.!

FRANK MEDRANO

FRANK MEDRANO
Now that you know the basics of how fat loss works, let’s talk about
building muscle and burning fat at the same time.
The ideal daily calorie deficit is 20% below your maintenance level per
day. You can create a bigger deficit, but you don’t want to be hangry
(hungry to the point of anger), or you could create a smaller deficit, but
you want to have enough energy to get through your workouts and
build muscle.
My maintenance level is 2706, so 2706 x 0.20 =

541.2. This means I should create a calorie deficit of
541.2 calories each day. So 2706 - 541.2 equals
MATH(( 2164.8 calories per day for weight loss.
TIME!(
If I drop below this number, I will lose weight.
Now it’s your turn! Plug in your numbers and see how many calories you
should eat per day to lose or maintain weight.
HOW DOES IT WORK?
If you’re choosing a moderate deficit, you’ll be able to build muscle and

lose fat at the same time.
Remember, this is the ideal rate of weight loss, but tailored for your
specific size.
You could lose anywhere from 0.5 to 2 pounds per week, depending
on how hard you’re working on the fitness side.

FRANK MEDRANO
When you build more muscle you will weigh more because muscle
weighs more than fat. That’s why pictures are important. You’ll see the
difference and feel the difference, even though the scale remains the
same. You could lose one pound of fat and gain one pound of muscle,
so your weight remains the same while your pictures show a more
developed six-pack.
Your bigger muscles will also require more calories, so in the long run
you will burn more fat and burn it faster if you’re building bigger
muscles at the same time.

FRANK MEDRANO
Now that you know how calories work, let’s get into your workouts.
Cardio (short for cardiovascular training) is any movement that gets

your heart rate up and increases blood circulation.
Cardio helps you burn those calories you need to get shredded. While
helping with fat loss, it also improves the condition of your heart, speeds
up your metabolism, releases feel-good stress relieving hormones, and
aids in a faster recovery.
Slow cardio is great for warming up the body for five to ten minutes
before your workout. You can jog, bike or do whatever you like to warm
up the body.
Moderate cardio is great for cooling down and allowing some of the
lactic acid built up during the workout to be released.

FRANK MEDRANO
High Intensity Interval Training (HIIT) is any workout that alternates

between intense bursts of activity and less-intense activity or complete
rest.
HIIT training is great for busy lifestyles because

you get your workout in quickly to start the fat-
burning process, and continue to burn fat for up to
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TIP!(
24 hours after.
The high-intensity intervals push your body to it limits and the low-
intensity intervals allow you to recover. A good indicator that your
intensity is high enough is that you should be able to breathe, but not
talk, and during the low-intensity part you should be able to hold a
conversation.
HIIT training burns fat fast because it keeps you in your optimal fat-
burning zone. The high-intensity bouts use energy from glycogen (carb)
stores, and the low-intensity bouts pull from your fat stores.

FRANK MEDRANO
TRACK YOUR
PROGRESS
Take great before and after photos that you wouldn’t mind sharing with
the world. Just be yourself and smile. You don’t need to push anything
out or suck in for the camera. Just breathe normally and have a friend
or family member take the photo for you.
Make sure you have good lighting if you’re inside, or go outside and
take a picture with the sun behind the camera person’s head.
Wear shorts or speedos. Take pictures from the front, back and sides.
You can flex or make it a personality picture. You can do whatever you
want, just have fun with it.
Make sure you’re in front of a plain background or white wall and that
the shot leaves no more than an inch of space at the top and the bottom.
Include your ENTIRE body in the photo. Remember we will not post
without your permission, so make it your best and know you have full
control over your pictures. We just want you to see the dramatic
changes that will happen over the next four weeks.
The best time to take photos and weigh yourself is in the morning,
before consuming anything. No matter what time you choose, make
sure it’s the same time every day.
Notes:
!
These are general vegan nutritional guidelines. For those who want to
track their caloric and macro intake more closely, we recommend using
MyFitnessPal app to input your foods and track progress.

FRANK MEDRANO
Record your weight by using a scale. Make sure your scale is on a hard
surface and the floor is level. Digital scales are usually more accurate,
and it’s best to weigh yourself before you eat, shower or exercise
because all of these things can cause your numbers to fluctuate.
I highly advise you to keep a training log. You want to see your progress
over time, so you can celebrate along the way. When you see yourself
progressing week by week it will motivate you to push harder.
Don’t get discouraged if you don’t hit a goal you were aiming for and
don’t compare yourself to others. Remember you are laying the
foundation for long-term success and this is your new lifestyle. Your
body needs time to adjust. As long as you’re consistent and committed,
you will reach your goals.

FRANK MEDRANO
MOTIVATION FACTORS
The Journey of a Thousand Miles Begins

With a Single Step.
Lao Tzu
There was a time not too long ago when I doubted myself. I was unsure
of my abilities and as a result, failed to commit to anything of
significance. The world seemed so daunting and so intimidating. I was
unsure of my place, wondering if I was good enough. This doubt left
me aimless, afraid to have a purpose, afraid to pursue my dreams.
I was not in shape, nor was I conscientious about living a healthy

lifestyle. I shuddered at the thought of working out and thought it would
be impossible to even bench press my own body weight. I did not
exercise discretion in what I ate, often settling for fast food, unaware of
its consequences. I was just another guy, mindlessly going through the
motions in life.
In reality, I was only in fear of myself. In reality, I was afraid of the

possibilities that the world presented and I didn’t know where to start.
Then it came to me.
There came a point when I wanted to change. I wanted a new life, a

healthy life. I wanted to feel my best physically and have complete
command of my body. In essence, I wanted to unlock my physical,
emotional, and mental potential. I decided it needed to be done and I
was going to do whatever it took to get there. That is when I realized: It
all starts at one.

FRANK MEDRANO
Now that you are committed to this four-week program, it’s important
that you stay motivated. Here are a couple of things that can help:
Looking at your Visualization is great, Laugh during your

goals keeps you but remember to training sessions, if you
focused in a clear celebrate each mess up or miss a set,
!direction so there training session every then try again. Don’t
are no distractions. day. beat yourself up.
! ! !
Your biggest reward will be reaching your goal, but you should
acknowledge your small milestones along the way. Treat yourself to a
movie, a date night with that special someone, or anything you’ve had
your eye on as you reach your goals
!

WORKOUT
FRANK MEDRANO
TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BUILDING SHRED REST/ SHRED RAPID REST/

WEEK 1 SCULPT
BLOCKS A RECOVERY B ABS RECOVERY

WEEK 2 SCULPT

WEEK 3 SCULPT
BUILDING REST/ SHRED RAPID REST/

WEEK 4 SHRED A SCULPT
BLOCKS RECOVERY B ABS RECOVERY

FRANK MEDRANO
PLAY VIDEO DEMO

!
INSTRUCTIONS
Model Shred workout tables are set to the intermediate level.

For beginner or advanced levels use the Modified levels table
to determine proper exercises duration and rest times.
EXERCISE DURATION REST BETWEEN EXERCISES
20 SECONDS BEGINNER 40 SECONDS BEGINNER
30 SECONDS INTERMEDIATE 30 SECONDS INTERMEDIATE
40 SECONDS ADVANCED 20 SECONDS ADVANCED
TOTAL TIME 10 MINUTES PER ROUND

!
A
!
EXERCISE DURATION REST
BOTTOM!BURPEE 30 SECONDS 30 SECONDS
ROTATIONAL!PLANK 30 SECONDS 30 SECONDS
HIGH!KNEE!RUN 30 SECONDS 30 SECONDS
SIDE!SCISSOR!PLANK 30 SECONDS 30 SECONDS
PUSH4UP!BLAST! 30 SECONDS 30 SECONDS
RUNNING!MOUNTAIN!CLIMBERS! 30 SECONDS 30 SECONDS
TUCK!JUMP! 30 SECONDS 30 SECONDS
BREAK!DANCER 30 SECONDS 30 SECONDS
SPEED!WALK!OUT!PLANK 30 SECONDS 30 SECONDS
SPIDER!LUNGE 30 SECONDS 30 SECONDS

COMPLETE 2 ROUNDS TOTAL WORKOUT TIME
REST 2 MINUTES BETWEEN 20 MINUTES
ROUNDS

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PLAY VIDEO DEMO

!
B
!
BUTT!KICKER 30 SECONDS 30 SECONDS
SPIDER!MOUNTAIN!CLIMBER 30 SECONDS 30 SECONDS
ROTATIONAL!TWIST 30 SECONDS 30 SECONDS
RUNNING!LUNGE 30 SECONDS 30 SECONDS
DIVE!BOMBER!PUSH4UP 30 SECONDS 30 SECONDS
PLANK!GET!UPS 30 SECONDS 30 SECONDS
SKATER!JUMPS 30 SECONDS 30 SECONDS
MOUNTAIN!CLIMBER!SWITCH 30 SECONDS 30 SECONDS
PUSHUP!JACKS 30 SECONDS 30 SECONDS
SPLIT!JUMP 30 SECONDS 30 SECONDS

REST 2 MINUTES BETWEEN ROUNDS 20 MINUTES

FRANK MEDRANO
PLAY VIDEO DEMO

!
INSTRUCTIONS
Perform every exercise with 15 seconds rest in between. After

completion of one full round, rest 2 minutes and repeat circuit.
Complete three rounds.
DOUBLE!CRUNCH! 20 SECONDS 15 SECONDS
RUSSIAN!TWIST!TAP! 20 SECONDS 15 SECONDS
PLANK!UP! 20 SECONDS 15 SECONDS
PLANK!KNEE4INS! 20 SECONDS 15 SECONDS
POWER!CRUNCH!SQUUEZE! 20 SECONDS 15 SECONDS
DIAGONAL!MOUNTAIN!CLIMBERS! 20 SECONDS 15 SECONDS
SPRINTER!CRUNCHES! 20 SECONDS 15 SECONDS
HIP!RAISES! 20 SECONDS 15 SECONDS
SIDE!PLANK!REACH! 20 SECONDS 15 SECONDS
L4SIT/V4SIT! 20 SECONDS 15 SECONDS

REST 2 MINUTES BETWEEN ROUNDS 22 MINUTES

FRANK MEDRANO
PLAY VIDEO DEMO

!
)
INSTRUCTIONS
A tri-set is three different exercises performed one after

another, without any rest in between. Within each tri-set
perform each exercise for 30 seconds. After each tri-set is
completed rest 45 seconds before moving on to the next tri-set.
After you complete one full round rest 2 minutes before starting
another round. Complete 3 full rounds.
!! BACK!WIDOW!
30!SECONDS!
!! KING!COBRAS! 45!SECONDS
EACH!EXERCISE
!! CLIFFHANGER!PLANK!
!! THUMBS!UP!PUSH4UPS!
30!SECONDS!
!! DIAMOND!PUSH4UPS! 45!SECONDS
EACH!EXERCISE
!! TRICEPS!LIFT4OFF
30!SECONDS!
!! BEAR!CRAWL!
EACH!EXERCISE
!! WALK!AROUND! 45!SECONDS
!! X4PLANK
!! PLYO!PUSHUP!
30!SECONDS!
!! COBRA!PUSH4UPS! 45!SECONDS
EACH!EXERCISE
!! DEADSTOP!PUSHUP
COMPLETE 3 ROUNDS
REST 2 MINUTES BETWEEN
ROUNDS

FRANK MEDRANO
PLAY VIDEO DEMO

!
)
INSTRUCTIONS
A superset is a combination of one exercise performed right

after the other with no rest in between them. With each superset
you perform your rest time is 60 seconds before moving on to
the next superset. Once you complete one full round you rest
for 2 minutes before you repeat the round. Complete 3 full
rounds.
SUPERSET REPS REST
!! SQUAT!JUMPS! MAX!REPS!EACH!
60!SECONDS
!! PENDULUM!LUNGES! EXERCISE
!! CRUCIFIX!PUSH4UPS! MAX!REPS!EACH!
60!SECONDS
!! SUPERMAN!RISES! EXERCISE
!! PLYO!ALTERNATE!HIP!THRUST! MAX!REPS!EACH!
60!SECONDS
!! REVERSE!PLANK!RAISE! EXERCISE
!! CROSS4OVER!PUSH4UPS!
MAX!REPS!EACH!
!! TRAVELING!SIDE!KICK4 60!SECONDS
EXERCISE
THROUGHS!
COMPLETE 3 ROUNDS
REST 2 MINUTES BETWEEN ROUNDS

FRANK MEDRANO
Vegans don’t need supplements - Non-vegans take supplements to

make sure they get an adequate amount of nutrients, so I’m not sure
why people wouldn’t think a vegan should do the same. I suggest
getting your blood work done after about six months on any diet, to see
if you’re low on anything. If you are, simply add more foods that supply
that vitamin or nutrient, or supplement it. I do have my own Supplement
Line (Function Supplements) over at functionsupplements.com.
Vegans are weak and skinny - We now have many vegan

bodybuilders and advocates that prove this misconception is false.
It’s hard to be a vegan - Being vegan can be simple or you can make
it hard and complex. I choose the simple route and will share my plan
with you on the following pages.
It’s expensive to be a vegan - Any diet can be expensive when you eat
out a lot and consume gourmet meals. I like to keep it simple and
efficient, just like my workouts.
The biggest misconception about a vegan diet is that you won’t get
enough protein.
In the next couple of pages, I will show you how you can get more than
enough to get shredded. Finally, you will learn how to build muscle and
burn fat on a vegan diet.

FRANK MEDRANO
Your essential nutrients are proteins, carbohydrates, fats,

minerals, vitamins and water. You need all of these for a healthy
balanced diet. As you read above, the number of calories for each
person could vary based on age, height, weight, gender and
activity level. Right now let’s use your number from above to set
up your starting numbers. If the calculations are not clear to you
just send me an email and let me know you need help. Once you
find your numbers and set your meal plan, you won’t have to count
calories everyday.
Total Calories you need for maintenance:

Use your number from above. Mine is 2706
As you can see, because you are a man and weigh more than your
girlfriend or significant other, you wouldn’t consume the same
amount of protein as her (she should follow FM Shred for her). You
have to consume the right amounts for YOUR body and usually
add more clean calories if you’re sharing meals with others.!

FRANK MEDRANO
You may have heard various opinions about protein intake. For
everyone, ESPECIALLY athletes, protein intake does matter; the quality
matters, and we all need a good amount of it if we want to gain and
maintain muscle. Like calories, protein requirements are going to vary
from man to man.
While packing on lean muscle and minimal fat, your body will do just
fine with one gram of plant-based protein per pound of body weight,
or at times slightly less, and this is what I recommend as a starting point.
Some excellent sources of plant-based protein are as follows:
Beans, lentils, nuts and nut butters, seeds, broccoli, hummus, tofu,
tempeh, peas, quinoa, hemp, spinach, and more!
One gram of protein provides four calories of energy
Daily intake: Your body weight in ounces from above: Mine: 160
grams of protein daily to gain muscle
How many calories does that provide? 160 x 4 = 640 calories from
protein.

FRANK MEDRANO
Dietary fat is responsible for the construction of every cell in our body
and the regulation of most bodily functions. The health of our cells and
entire body depend on lipid molecules that are built by fat.
You need healthy fat in your diet to promote healthy skin and nails,
lower cholesterol, and reduce the risk of heart disease.
Fat provides nine calories of energy per gram
2706 total calories x 20% (2706 times 0.20) = 541.2 calories

divided by 9 = 60 grams of fat per day
10% (2706 times 0.10) = 270.6 calories divided by 30 grams of fat

minimum

FRANK MEDRANO
As for carbs, they are not as evil as the low-carb gurus tell you. Of
course, you will need an intelligent carb cycling plan if you want to be
lean, but you don’t need to fear carbs like death itself. Carbohydrates
are the most potent sources of energy for all human beings, and they
are essential to quality athletic performance. Whether I am looking to
build up or cut down, I ALWAYS eat plenty of carbs.
The cool thing about a plant-based diet is that plenty of great carb
sources are also packed with protein, fiber, and iron - so we can get the
most bang for our buck when we eat fruits and vegetables that are
essential for athletic recovery and basic health, so an optimal diet
should be rich in them.
!
Notes:

FRANK MEDRANO
HIGHLY PROCESSED FOODS

!
You can eat A TON of them and be STARVING in an hour. They do not
satiate you at all, and are not absorbed well by your body. Stay away
from highly processed food as much as possible.
GOOD
Yams, Potatoes, Sweet Potatoes, Fresh Corn, Brown Rice, Whole

Grain Pasta, Oats, Rye, Quinoa, Muesli, and 100% Whole-Grain
Bread/Wraps
BAD
Fries, Chips, Tortilla Chips, Crackers, White Rice, White Pasta,

Refined Cereals, Sugary Cereal Bars
A carbohydrate provides four calories of energy per gram
2706 total calories x 55% (2560 times 0.55) = 1488 calories

divided by 4 = 372 grams of carbs per day

FRANK MEDRANO
•! Quinoa
•! Lentils
•! Black Beans
•! Garbanzo Beans
•! Brown Rice
•! Edamame
•! Firm Tofu
•! Tempeh
•! Nuts
•! Seeds
NATURAL SUPPLEMENT RECOMMENDATIONS
I suggest getting your blood work done to see what nutrients you’re low
in, then finding a plant-based supplement to complement your meal
plan. Once you know what you might be lacking, you can start eating
more whole foods that provide that nutrient, vitamin or mineral.
You can find my all-natural vegan supplements here. They will help
you get SHREDDED:
www.functionsupplements.com
!

By Frank Medrano www.frankmedrano.com !10
FRANK MEDRANO

FRANK MEDRANO
DAY 1
Breakfast: Tofu scramble with whole grain toast and avocado
_______________________________________________________________
Post Workout Smoothie: 1 cup kale or spinach, protein powder, 1

banana, and 1 cup of berries
_______________________________________________________________
Lunch: Whole grain pasta salad with peas, carrots, and seasoned
grilled tofu cubes (homemade dressing: olive oil, lemon juice and
garlic)
_______________________________________________________________
Snack: Banana and peanuts
_______________________________________________________________
Dinner: Quinoa, black beans, corn, and tomato bowl
_______________________________________________________________
Late Snack: Fresh cucumber slices with a bit of sea salt and a squeeze
of lemon juice

FRANK MEDRANO
DAY 2
Breakfast: Banana protein pancakes
_______________________________________________________________

_______________________________________________________________
Lunch: Brown rice, black beans, steamed spinach & 1Ú2 avocado
_______________________________________________________________
Snack: 1 handful of walnuts and raisins
_______________________________________________________________
Dinner: Roasted cauliflower, chickpeas and quinoa bowl
_______________________________________________________________
Late Snack: Veggies and hummus

FRANK MEDRANO
DAY 3
Breakfast: Multigrain protein waffles
_______________________________________________________________

_______________________________________________________________
garlic)
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
of lemon juice

FRANK MEDRANO
DAY 4
Breakfast: Breakfast burrito with black beans, avocado, tomatoes,
and spicy potato cubes
_______________________________________________________________

_______________________________________________________________
Lunch: Bean burger with a fresh tossed salad
_______________________________________________________________
Snack: 2 slices whole grain bread with cucumber slices and hummus
dressing
_______________________________________________________________
Dinner: Baked potato with steamed broccoli, asparagus, and

mushrooms
_______________________________________________________________
Late snack: Orange and cashews

FRANK MEDRANO
DAY 5
Breakfast: Oatmeal with blueberries, almond slivers, and almond milk
_______________________________________________________________

_______________________________________________________________
Lunch: Brown rice with steamed broccoli, mushrooms, and carrots

bowl
_______________________________________________________________
Snack: Pear and raw almonds
_______________________________________________________________
Dinner: Romaine lettuce salad with chickpeas, mushrooms, and

tomatoes (homemade dressing: olive oil, lemon juice and garlic)
_______________________________________________________________
Late snack: Steamed edamame beans

FRANK MEDRANO
DAY 6
Breakfast: Tofu scramble with hash-browns and sliced tomato and
cucumber
_______________________________________________________________

_______________________________________________________________
Lunch: A bowl of black beans, corn, diced tomatoes, chopped red

onion, with a bit of sea salt and a squeeze of lemon juice
_______________________________________________________________
Snack: Sliced apples with peanut butter
_______________________________________________________________
Dinner: Lentils and carrot soup
_______________________________________________________________
Late Snack: Banana

FRANK MEDRANO
DAY 7
Breakfast: Granola with banana slices, and a handful of berries with
almond milk
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Lunch: Quinoa bowl with steamed broccoli, carrots, and avocado

slices
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Snack: 2 slices whole grain bread with peanut butter and natural fruit
spread
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Dinner: Baked sweet potato with steamed peas and carrots
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Late snack: A pear and walnuts

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DAY 8
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garlic)
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of lemon juice

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DAY 9
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DAY 10
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garlic)
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of lemon juice

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DAY 11
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dressing
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mushrooms
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DAY 12
Breakfast: Oatmeal with blueberries, almond slivers, and almond
milk
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bowl
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DAY 13
cucumber
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Late Snack: Banana

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DAY 14
almond milk
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slices
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spread
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DAY 15
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garlic)
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of lemon juice

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DAY 16
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Lunch:! Brown rice, black beans, steamed spinach & 1Ú2 avocado
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DAY 17
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garlic)
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of lemon juice

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DAY 18
!

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dressing
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mushrooms
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DAY 19
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bowl
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DAY 20
cucumber
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Late Snack: Banana

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DAY 21
almond milk
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slices
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spread
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DAY 22
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garlic)
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of lemon juice

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DAY 23
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DAY 24
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garlic)
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of lemon juice

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DAY 25
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dressing
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mushrooms
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DAY 26
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bowl
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DAY 27
cucumber
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Late Snack: Banana

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DAY 28
almond milk
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slices
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spread
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DAY 29
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garlic)
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of lemon juice

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DAY 30
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Ideal Sleep: 10 p.m. to 6 a.m. (8 hours)

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It’s always great to plan your meals and have food

ready before you get hungry. Be sure to have at least 8
ounces of water when you wake up, and another 8
ounces an hour before each meal. It’s best that you have
your water 30 minutes to an hour before your meals or
snacks so that you don’t dilute the digestive enzymes in
your stomach.
Having your water a minimum of 30 minutes

before your meal also prevents overeating and
dehydration. Infusing water with lemon and cayenne
cleanses your body and speeds up your metabolism
at the same time.
Prepping and pre cooking your quinoa, brown

rice, lentils and beans will make whipping up
unique dishes easy. I use a 2:1 ratio for the perfect
texture every time. Two parts water will allow you
room to have as much or as little as you need. Just
remember to add double the amount of water.
For instance, if you only have a half a cup of
quinoa you only need one cup of water. If you’re
cooking one cup of lentils, then you need two
cups of water. I always bring to boil and let
simmer for 20 to 30 minutes. Over time, you’ll find
what level of tenderness you like best by adding
or decreasing the amount of water.
Pre-chopping your fruits and veggies also

gives you time to think about how much you
want to consume before you get hungry.
With this meal plan you have full control over
the calories you consume each day, so listen
to your body. If you just crushed your
workout, then feel free to have more calories.
If you’re taking the day off, then you won’t eat
the same amount of calories you do when
you’re crushing your workouts.!

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WHEN ARE THE BEST TIMES TO EAT?
To stay in your fat burning zone, it’s good to eat something every two to
four hours. If you wait more than four hours, you will be changing your
metabolism and your body will start storing fat to make sure it’s
prepared for another long spell without nutrients.!
When you eat something every two to four hours, you keep your body
in balance and functioning efficiently (calories in, calories out), so there
is no need to store fat.
OPTIMAL DIGESTION
Your digestion is at its highest when the sun is at its highest, between
12 p.m. and 3 p.m. This is ideally when you should eat your biggest
meal or any cheat meal you have in mind because your body will
process it faster than it can at night.
Breakfast
Breakfast should be right before your workout to give your body

essential nutrients for a great workout! I like to have a protein shake pre-
workout, and during my workout I drink my plant-based BCCA’s. You
can find them at www.functionsupplements.com. What you eat for
breakfast will set the tone for the rest of the day, so choose wisely.
Post Workout Smoothie:
Try to have this smoothie within 30 minutes of your workout, when your
absorption rate is highest. If you can’t get to your smoothie that fast, at
least have a quart of water with lemon so your body can start repairing

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the muscles you just broke down during your workout. With the right
nutrients and rest, you will see strength gains daily.
Lunch
Have the most fun and creativity with this meal. You can metabolize the
best between 12 p.m. and 3 p.m., if you have a healthy system. If you’re
having problems with digestion, then opt for lightly steamed veggies
over fresh, and be sure to take your probiotic.
Dinner
Try to have dinner at least two hours before you go to bed, to give your
system time to digest. You want your body to repair while you’re
sleeping, instead of spending time digesting first.
Late Snack
If you’re a night owl or love dessert, this meal is extremely important.

Try to have it at least 30 minutes before you plan to go to bed. A little
warm water or herbal tea is also nice to aid in digestion of all food so
you body can repair while you’re sleeping.
Notes:

GROCERY LIST
100% whole multigrain flour garbanzo bean broth
almond garbanzo beans
almond milk garlic
almond slivers garlic powder
asparagus ginger
avocado gluten-free baking powder
baby spinach granola
baking soda green onions
banana green peas
basil leaves green peppers
berries ground cinnamon
black bean ground cumin
blueberries ground flaxseeds
broccoli ground paprika
brown rice Himalayan salt
carrots jalapeños
cauliflower kale
cayenne pepper lemon
chickpea broth lemon juice
chickpeas lime juice
chili powder limes
chipotle chili powder liquid aminos
chipotle pepper maple syrup
cilantro minced garlic
cinnamon mint
coconut aminos mushrooms
coconut milk mustard
coconut oil natural fruit spread
corn non-GMO organic tofu
cucumber nutritional yeast
cumin powder oat flour
curry powder oats
extra firm tofu oats (gluten-free)
fresh basil olive oil
fresh mint oregano
fresh parsley organic greens
organic mustard
parsley
peanut butter sweet onion
peas sweet potato
plant-based protein powder Tahini
Portobello mushrooms tomato
potatoes turmeric
quinoa unsalted roasted almonds
quinoa vanilla extract
red bell pepper vegetable broth
red lentils white onion
red onion white vinegar
red pepper whole grain bread
rice Whole grain large tortilla
romaine lettuce leaves whole wheat pasta
salsa
salt
sea salt
sesame seeds
shiitake mushrooms
smoked paprika
spaghetti whole wheat pasta
spinach
sweet onion
sweet potato

TOFU SCRAMBLE WITH WHOLE GRAIN TOAST AND AVOCADO
INGREDIENTS INSTRUCTIONS
Scramble:
1. Pat tofu dry and roll in a clean, non-bleached paper
8 ounces extra firm tofu
towel with something heavy on topsuch as a cast
1 tsp coconut oil
iron for 15 minutes.
1/2 red pepper, thinly sliced
2 cups kale, loosely chopped
2. For sauce, add dry spices to a small bowl and add
enough water to make a pourable sauce.
Sauce:
1/2 tsp sea salt
3. Prep veggies and warm a large skillet over medium
1/2 tsp garlic powder
heat. Once hot, add 1-2 teaspons coconut oil,
1/2 tsp cumin powder
asparagus and red pepper. Season with a pinch of
1/4 tsp chili powder
sea salt and black pepper and cover to steam for 2
1/4 tsp turmeric
minutes.
1/4 tsp cayenne
4. In the meantime, unwrap tofu and use a for to
Garnish:
crumble into bite size pieces.
Salsa
Cilantro
5. Use a spatula to move the vegies to one side of the
Toast and Avocado
pan and add tofu.
6. Sauté for 2 minutes, then add sauce, pouring it

mostly over the tofu and a little over the veggies.
Stir and cook for another 5-7 minutes, until tofu is
slightly browned.
7. Serve immediately with toast and avocado. I like to

add more flavor with salsa and fresh cilantro.

WHOLE GRAIN PASTA SALAD WITH PEAS, CARROTS, AND
SEASONED GRILLED TOFU CUBES
INGREDIENTS
2 cups whole wheat pasta of your choice
8 ounces extra firm tofu
1 cup frozen or fresh green peas
1 cup shredded carrots
2 Tbsp liquid aminos
1 Tbsp olive oil
1 tsp lemon juice
1 tsp minced garlic
¼ tsp sea salt
¼ tsp cayenne
INSTRUCTIONS
1. In a large pot of water, add sea salt

and bring to a boil. Add pasta and
cook it until it is done, about 15
minutes. Drain the pasta. Rinse with
cold water and drain thoroughly.
2. In a medium bowl, combine the

tofu with the 1 tablespoon liquid
aminos and 1/2 teaspoon of the
minced garlic. Let sit for about 5
minutes.
3. In a large glass or stainless-steel

bowl, combine the remaining
minced garlic, 1 Tbsp liquid ami-
nos, ½ Tbsp olive oil, lemon juice,
sea salt, and cayenne.
4. In a large nonstick frying pan, heat

the remaining ½ Tbsp olive oil
over moderate heat. Add the tofu
and cook, stirring frequently, until
browned, about 8 minutes. Add the
pasta and the rest of ingredients
and mix before transferring back to
large bowl to serve.

QUINOA, BLACK BEANS, CORN, AND TOMATO BOWL
1 tsp coconut oil
1. Rinse the quinoa in a strainer.
1 tomato, chopped
1-1/2 tsp minced garlic
2. Heat the oil in a saucepan over medium heat.
¾ cup uncooked quinoa
Stir in garlic, and cook for a couple of minutes.
1 tsp cumin
1-½ cups vegetable broth
3. Add the quinoa and vegetable broth to the
1/4 tsp cayenne pepper
pan.
1 tsp lime juice
1 cup frozen corn
4. Add the cumin, cayenne pepper, salt, and
2 cans of black beans,
pepper.
(15 ounces each), drained
and rinsed
5. Bring mixture to a boil and then cover, reduce
½ cup fresh cilantro, chopped
heat, and simmer for 20 minutes.
1 ripe avocado, sliced (optional)
Salt and pepper to taste
6. Stir lime juice, tomatoes and frozen corn into
the pan and simmer for 5 minutes or until corn
is heated.
7. Mix in the black beans and cilantro.
8. Garnish with sliced avocado if desired. Serve

hot or cold.

BANANA PROTEIN PANCAKES
2 cups oat flour (120 grams)
1. In one bowl, mix dry ingredients: Oat flour,
2 tsp gluten-free baking
baking powder, sea salt and cinnamon.
powder
½ tsp sea salt
2. In a different bowl, mix the wet ingredients:
1 tsp ground cinnamon
Almond milk, maple syrup, vanilla extract and
1 cup almond milk
coconut oil.
(250 milliliters)
2 Tbsp maple syrup
3. Add sliced bananas into the wet mixture.
2 tsp vanilla extract (optional)
1 Tbsp coconut oil
4. Place the wet ingredients into a blender and
2 bananas
blend until smooth. You may smash the bananas
into the liquid ingredients. If you choose to mash
the bananas, you won't need to blend.
5. Combine dry and wet ingredients with a blender

or with a wooden spoon.
6. Place ¼ cup of batter into lightly greased, hot

pan and cook for about two minutes on each
side.
7. Serve with sliced banana and maple syrup.

BROWN RICE, BLACK BEANS, STEAMED SPINACH AND 1⁄2 AVOCADO
¼ cup water
1. Heat water in a large saucepan over medium heat.
1 large sweet onion, chopped
3 garlic cloves, minced
2. Add the onion and cook until soft, about 7 minutes.
1-¼ cups uncooked brown rice
Add the garlic and cook about 3 minutes or until
2 cups vegetable broth
tender.
Pinch of sea salt
8 ounces fresh baby spinach
3. Stir in the rice and cook, stirring, for 1 to 2 minutes.
1-½ cups cooked black beans
1 Tbsp fresh basil, minced
4. Stir in the vegetable broth and bring to a boil.
½ avocado
5. Reduce the heat, season with salt and pepper to
taste, cover and simmer for 35 minutes, stirring
occasionally.
6. Uncover and add spinach, stirring until the spinach

wilts.
7. Stir in the beans and basil. Cook for 5 minutes

longer, or until the broth is absorbed and the rice is
tender.
8. Taste and adjust the seasonings if needed. Serve

hot.

ROASTED CAULIFLOWER,
CHICKPEAS AND QUINOA BOWL
ROASTED CAULIFLOWER, CHICKPEAS AND QUINOA BOWL
INGREDIENTS 4. Lay the chickpeas out on a separate

Cauliflower and Chickpeas baking sheet. Drizzle with 1 to 2 table-
1 medium head cauliflower, chopped spoons of olive oil, 1 teaspoon of garlic
into florets powder, 1 teaspoon of ground cumin,
1 can chickpeas, 14-ounce, drained salt and pepper. Again, use your hands
and rinsed to coat everything in oil/spices.
3 to 4 Tbsp olive oil, divided
2 teaspoons garlic powder, divided 5. Place both baking sheets in the oven
2 teaspoons ground cumin, divided to roast for about 20 minutes, or until
1.5 cups uncooked quinoa both the cauliflower and chickpeas are
½ cup unsalted roasted almonds tender, crispy, and golden-brown. Stir
Salt and Pepper half-way through the bake time.
Dressing Quinoa
2 jalapeños, seeded and finely chopped 1. While the cauliflower and chickpeas
Zest of 2 limes are roasting, cook the quinoa.
Juice of 2 limes
1 tablespoon white vinegar 2. Rinse and strain the quinoa well. Add
3 tablespoons olive oil it to a medium-sized pot with 3 cups of
2 cloves garlic, minced water and bring it to a boil.
2 green onions, finely chopped
½ cup loosely packed fresh parsley, 3. Reduce the heat to low, cover the pot
chopped and simmer for 15 to 20 minutes, or
½ cup loosely packed fresh mint, until all the water has been absorbed.
chopped
1.5 teaspoons sea salt, to taste 4. Fluff the quinoa with a fork and set
aside until ready to use.
INSTRUCTIONS Jalapeño- Lime Dressing

1. In a bowl, whisk together all of the
1. Roasting Cauliflower and Chickpeas ingredients for the dressing and set
Preheat the oven to 400 degrees F. aside.
2. Chop the head of cauliflower into Salad

florets and spread the florets out on 1. Add the cooked quinoa, roasted
a baking sheet. cauliflower, and chickpeas to a large
serving bowl.
3. Drizzle about 2 tablespoons of
olive oil over the cauliflower, sprinkle 2. Pour all of the dressing over ingredi-
with 1 teaspoon of garlic powder, 1 ents and toss together.
teaspoon of ground cumin, salt and
pepper. Use your hands to massage 3. Serve warm or cold with roasted
the oil/spices into the florets so that almonds!
everything is coated.

VEGGIES AND HUMMUS
INGREDIENTS (HUMMUS)
3 cups cooked chickpeas (or two 15 ounce cans, 1 drained)
1 cup water or chickpea cooking broth (or the liquid from 1 can of chickpeas)
2 to 4 cloves of garlic, peeled
2 Tbsp Tahini (or 4 tablespoons sesame seeds)
2 Tbsp fresh lemon juice
1 tsp cumin
¼ tsp smoked paprika
½ tsp chipotle chili powder or cayenne pepper
pinch of sea salt
INSTRUCTIONS
1. Place all ingredients except sea salt in the blender in the order listed,
using the smaller amounts.
2.
Start the machine on low and increase speed to high. Use the Vitamix
plunger to break up air pockets and push chickpeas.
3.
Serve with your favorite vegetables to scoop (zucchini, carrots,
cucumber, broccoli, celery, radish, etc.)

MULTIGRAIN PROTEIN WAFFLES
INGREDIENTS
2 Tbsp of ground flaxseed
½ teaspoon of baking soda
1 cup of almond or coconut milk
(for flaxseed mixture)
½ cup of 100% whole multigrain flour
1 scoop of plant-based flavored protein
1 tsp coconut oil
INSTRUCTIONS
1. In a bowl, combine ground flaxseed,

baking soda, and ½ of the cup
almond milk. Stir together and let sit
for a few minutes. The mixture will
create a gel-like texture.
2. Add the multigrain flour, the protein

powder, coconut oil and the other ½
cup of the almond milk into the
mixture with the flaxseed.
3. Mix the ingredients together with a

fork until they turned into dough.
4. Preheat the waffle maker and spray

with non-stick spray.
5. Load the waffle mixture onto the

waffle maker, spread over two to four
waffle plates, and close the waffle
maker.
6. Let the mixture heat for around 6-10

minutes (the time varies per waffle
maker). Generally a waffle is done
once the waffle maker stops having
steam come from it.
7. Remove the waffle and enjoy with

toppings of your liking: Maple syrup,
berries, 1 Tbsp almonds, bananas,
cinnamon, or coconut yogurt.

BREAKFAST BURRITO WITH BLACK BEANS, AVOCADO, TOMATOES,
AND SPICY POTATO CUBES
Whole grain large tortilla
1. Place coconut oil, lemon juice, diced up potatoes
½ cup black beans
and diced onion into a skillet. Add in 1 Tbsp
¼ to ½ an avocado
ground cumin. Grill the potatoes until soft.
½ cup diced tomatoes
½ cup diced potatoes
2. Once the potatoes are soft, add in diced up sweet
1 Tbsp ground cumin
onion, black beans, and ¼ cup tomatoes. Add in
¼ cup diced sweet onion
chipotle pepper and cook the ingredients until
1/8 cup fresh parsley
warmed and the flavors mix.
1-2 Tbsp lemon juice
1 Tbsp coconut oil
3. Turn the heat off and mix in the remaining
Chipotle pepper to taste
tomatoes.
4. Place the large tortilla on a plate and place sliced

up pieces of avocado on the tortilla.
5. Take scoops of the black bean and potato mixture

and fill the tortilla. Sprinkle the fresh parsley over
the black bean mixture.
Wrap up the tortilla into a burrito and enjoy!

BEAN BURGER WITH
82 A FRESH TOSSED SALAD
4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM
BEAN BURGER WITH A FRESH TOSSED SALAD
Bean Burger Bean Burger
1 cup cooked black beans, drained 1. In a small cup mix the Tbsp ground flax with 2
and rinsed Tbsp water and let it soak until it becomes a gel.
½ teaspoon garlic powder
1 teaspoon chili powder 2. In a large mixing bowl, mash ¾ cup of the black
1 teaspoon cumin beans. Add remaining ¼ cup of beans.
½ teaspoon ground paprika
½ teaspoon salt 3. In a small bowl, mix together the garlic powder,
2 teaspoons finely chopped chili powder, cumin, paprika, salt, cilantro, and
cilantro turmeric (if using).
Pinch of turmeric (optional)
¼ cup green peppers, finely 4. Pour the spices over the bean mixture.
chopped
½ cup oats (gluten-free also an 5. Dice up and shred the carrots, mushrooms, red
option) onion, cilantro, and green pepper. Make sure
½ cup red onion, finely chopped that they are small so they can mix into the bean
1 small carrot, grated burger patties.
¼ cup diced shiitake mushrooms
1 tbs ground flaxseeds 6. Add the vegetables, the flax gel, and the oats
into the bean mixture. Mix the ingredients
Salad together with your hands.
3 cups organic greens
¼ cup fresh diced tomatoes 7. Form into 2-4 large patties.
1/8 cup shredded carrots
8. Grill the patties in a pan sprayed with nonstick
Dressing spray.
1 Tbsp olive oil
1 tsp organic mustard 9. Once browned and starting to crisp on the bot-
1 tsp maple syrup tom side, flip and do the same on the other.
1 Tbsp lemon Serve on your favorite bun with toppings or
over rice.
10. Serve on your favorite bun with toppings or

over rice.
Salad
1. Wash and mix salad ingredients in a large bowl.
2. Mix ingredients together in a small bowl and

toss greens in dressing.
3. Place burger patty or patties on top of salad

and enjoy together.

WHOLE GRAIN OPEN FACED
CUCUMBER HUMMUS SANDWICH
INGREDIENTS
2 slices of whole grain bread
½ cucumber
Hummus:
3 cups cooked chickpeas (or two
15-ounce cans, 1 drained)
1 cup water or chickpea cooking broth
(or the liquid from 1 can of chickpeas)
2 to 4 cloves garlic, peeled
2 Tbsp Tahini (or 4 tablespoons sesame
seeds)
2 Tbsp fresh lemon juice
1 tsp cumin
¼ tsp smoked paprika
½ tsp chipotle chili powder or cayenne
pepper
pinch of sea salt
INSTRUCTIONS
1. Place all ingredients except sea salt in

the blender in the order listed, using
the smaller amounts.
2. Start the machine on low and increase

speed to high. Use the Vitamix
plunger to break up air pockets and
push chickpeas.
3. Spread the hummus on two slices of

whole wheat bread (toasted or
untoasted).
4. Place cucumber slices on the bread.
5. Enjoy either as a sandwich or open-

faced sandwich.

BAKED POTATO WITH STEAMED BROCCOLI, ASPARAGUS,
AND MUSHROOMS
INGREDIENTS
1 large potato Vegetables
1 cup broccoli 1. In a vegetable steamer pot, bring
1 cup asparagus water to a boil, ensuring the water
½ cup mushrooms level doesn’t reach the vegetables.
2 Tbsp salsa
2. Place vegetables into the pot and
INSTRUCTIONS steam until broccoli is bright green
and other vegetables are cooked.
Potato
1. Preheat the oven to 300 degrees Fahrenheit. 3. Ensure that the vegetables are
cooked, but not overly cooked or
2. Wash the potato and poke holes into the soft.
potato with a fork a few times.
4. Remove and place on a plate with
3. Bake the potato for about an hour or until the potato.
soft enough to be cut open with a fork. You
may test this by trying to poke into the pota-
to with a fork.
4. Put the potato on a plate and cut down the

center. Put the salsa inside the potato.

OATMEAL WITH BLUEBERRIES, ALMOND
SLIVERS, AND ALMOND MILK
INGREDIENTS
¼ cup oats
½ cup blueberries
1/8 cup almond slivers
½ cup almond milk
Dash of salt
INSTRUCTIONS
1. Bring almond milk and salt to a boil in
medium saucepan over medium heat,
stirring frequently.
2. Add oats; cook over medium-low heat,

stirring frequently, for 3 to 5 minutes.
3. Let oatmeal stand for 1 minute and mix in

maple syrup and cinnamon
4. Place the oatmeal into a bowl and add the

blueberries and almonds on top.
BANANA AND BERRY GREEN SMOOTHIE
INGREDIENTS
8 ounces water
1 cup greens (spinach, kale, etc.)
1 banana
1 cup berries
1 scoop plant-based protein powder
INSTRUCTIONS
Blend all the ingredients in a high-powered
blender, pour into a glass and enjoy!

BROWN RICE WITH STEAMED BROCCOLI, MUSHROOMS,
AND CARROTS BOWL
INGREDIENTS
1 Cup uncooked brown rice (Or use the water-to-rice ratios on your package of rice
to determine how much rice you want to make)
2 Cups water (Again, use the ratios on your package of rice if you need to change
the amount you cook)
1 cup of Mushrooms
1 cup sliced carrots
1 cup of broccoli
INSTRUCTIONS
1. Pour the rice and water into the rice done, carefully remove the steam
cooker basket from the rice cooker, and let
the rice finish. Alternatively, you could
2. Insert the steam basket into the rice let the rice cook for a few minutes
cooker before you insert the steam basket
full of vegetables in Step 2; that way
3. Place all the vegetables into the everything is done cooking at once.
steam basket
6. Serve with your choice of seasonings.
4. Turn the rice cooker on to ”Cook” Salt, pepper, garlic powder, and soy
sauce all go well with this meal.
5. Check your vegetables after about
10-15 minutes if you prefer them
crunchy. When the vegetables are

LENTILS AND CARROT SOUP
INGREDIENTS fresh grated ginger

½ cup red lentils cup red onion
1 cup grated carrots 1 tsp lime juice
½ cup diced tomatoes cup basil leaves
1 red bell pepper 1 tsp maple syrup (op-
1 clove of garlic tional)
1 tsp curry powder tsp cinnamon
INSTRUCTIONS
1. Rinse lentils and place in pot of 2 cups
boiling water.
Add carrots, tomatoes, bell pepper, ginger,

2. onion, garlic and curry into the pot of lentils.
3. Cook for about 20 minutes, or until the

lentils are soft.
4. Squeeze the lime juice into the soup and

garnish with fresh basil leaves.
BAKED SWEET POTATO WITH STEAMED

PEAS AND CARROTS
INGREDIENTS
1 large sweet potato
1 cup frozen peas
2 Tbsp salsa
INSTRUCTIONS
1. Preheat the oven to 300 degrees Fahrenheit.
2. Wash the potato and poke holes into the

potato with a fork a few times.
3. Bake the potato for about an hour, or until

soft enough to be cut open with a fork. You
may test this by trying to poke into the pota-
to with a fork.
4. Put the potato on a plate and cut down the

center. Put the salsa inside the potato.
BROWN RICE WITH STEAMED BROCCOLI, MUSHROOMS,
AND CARROTS BOWL
INGREDIENTS
1 Cup uncooked brown rice (Or use the water-to-rice ratios on your package of rice
to determine how much rice you want to make)
2 Cups water (Again, use the ratios on your package of rice if you need to change
the amount you cook)
1 cup of Mushrooms
1 cup of broccoli
INSTRUCTIONS
Pour the rice and water into the rice done, carefully remove the steam
cooker basket from the rice cooker, and let
the rice finish. Alternatively, you could
Insert the steam basket into the rice let the rice cook for a few minutes
cooker before you insert the steam basket
full of vegetables in Step 2; that way
Place all the vegetables into the everything is done cooking at once.
steam basket
Serve with your choice of seasonings.
Turn the rice cooker on to ”Cook” Salt, pepper, garlic powder, and soy
sauce all go well with this meal.
Check your vegetables after about
10-15 minutes if you prefer them
crunchy. When the vegetables are

Thank you for purchasing and reading
4 WEEK FMSHRED
PROGRAM
"Work Hard In Silence. Let Success Be Your Noise!”
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and motivational apparel! Keep in touch by SUBSCRIBING to my newsletters
and receive my exclusive email only content!
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eBook Designed by: NATALIE MINH INTERACTIVE
EBOOK DISCLAIMER
The advice of medical professional should be sought before participating in any physical activity or exercise
program. Participation in physical exercise or training activities outlined in this eBook, you do so entirely at your
own risk. The author and publisher shall in no event be held liable to any party for any direct, indirect, punitive,
special, incidental, or other consequential damages arising directly or indirectly from any use of this material,
which is provided “as is,” and without warranties.
Physical exercise can be streneous and subject to risk of serious injury (including but not limited to musculoskeletal
injury, spinal injuries, abnormal blood pressure responses, and rare instances heart attack or death), it is urged
that you obtain physical examination from a doctor before using any exercise equipment or participating in any
exercise activity. Any recommendation for changes in diet including the use of food supplements are your
responsibility and you should consult a physician prior to undergoing any dietary or food supplement changes.
Results will vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.
The author and publisher of this eBook and the accompanying materials have used their best efforts in preparing
this eBook. The author and publisher make no representation or warranties with respect to the accuracy,
applicability, fitness or completeness of the contents of this eBook. The information contained in this
eBook is strictly for sducational purposes. Therefore, if you wish to apply ideas contained in this ebook, you are
taking full responsibility for your actions. The aurhor and publisher disclaim any warranties (express or implied),
merchantability, or fitness for any particular purpose. No part of this eBook maybe copied, shared, or changed in
any format, sold or used in a way under any circumstances.

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WWW.FRANKMEDRANO.

COM 4 WEEK SHRED PROGRAM 1

BY: FRANK MEDRANO

2 4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM

WWW.FRANKMEDRANO.COM 4 WEEK SHRED PROGRAM 3

Don’t fall victim to fad diets and misinformation. Dedicate yourself to a

4 4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM

By Frank Medrano www.frankmedrano.com! 4

Establishing your goals are the first step to success. A solid

Think of goals as a guidepost to direct your energy in the way you

WWW.FRANKMEDRANO.COM 4 WEEK SHRED PROGRAM 5

When you train your brain through goal-setting and

When distractions arise, remember why you started, recommit, and

6 4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM

By Frank Medrano www.frankmedrano.com! 7

WWW.FRANKMEDRANO.COM 4 WEEK SHRED PROGRAM 7

The only way any of these ideas above can assist in

Everyone has different caloric needs based on lifestyle. If you consume

8 4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM

By Frank Medrano www.frankmedrano.com! 9

Estimated Daily Calorie Maintenance Level

WWW.FRANKMEDRANO.COM 4 WEEK SHRED PROGRAM 9

10 4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM

By Frank Medrano www.frankmedrano.com! 11

My maintenance level is 2706, so 2706 x 0.20 =

If I drop below this number, I will lose weight.

HOW DOES IT WORK?

If you’re choosing a moderate deficit, you’ll be able to build muscle and

WWW.FRANKMEDRANO.COM 4 WEEK SHRED PROGRAM 11

12 4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM

By Frank Medrano www.frankmedrano.com! 13

Cardio (short for cardiovascular training) is any movement that gets

WWW.FRANKMEDRANO.COM 4 WEEK SHRED PROGRAM 13

High Intensity Interval Training (HIIT) is any workout that alternates

HIIT training is great for busy lifestyles because

14 4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM

By Frank Medrano www.frankmedrano.com! 15

WWW.FRANKMEDRANO.COM 4 WEEK SHRED PROGRAM 15

16 4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM

By Frank Medrano www.frankmedrano.com! 17

The Journey of a Thousand Miles Begins

I was not in shape, nor was I conscientious about living a healthy

In reality, I was only in fear of myself. In reality, I was afraid of the

Then it came to me.

There came a point when I wanted to change. I wanted a new life, a

WWW.FRANKMEDRANO.COM 4 WEEK SHRED PROGRAM 17

Looking at your Visualization is great, Laugh during your

18 4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM

By Frank Medrano www.frankmedrano.com! 19

TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BUILDING SHRED REST/ SHRED RAPID REST/

BUILDING SHRED REST/ SHRED RAPID REST/

BUILDING SHRED REST/ SHRED RAPID REST/

BUILDING REST/ SHRED RAPID REST/

20 4 WEEK SHRED PROGRAM WWW.FRANKMEDRANO.COM

PLAY VIDEO DEMO

Model Shred workout tables are set to the intermediate level.

EXERCISE DURATION REST BETWEEN EXERCISES

20 SECONDS BEGINNER 40 SECONDS BEGINNER

30 SECONDS INTERMEDIATE 30 SECONDS INTERMEDIATE

40 SECONDS ADVANCED 20 SECONDS ADVANCED

TOTAL TIME 10 MINUTES PER ROUND

EXERCISE DURATION REST

BOTTOM!BURPEE 30 SECONDS 30 SECONDS