Vegan 4-Week-Shred

THE SCULPTED VEGAN
4 week
SHREDPROGRAM
www.thesculptedvegan.com
Introduction
Welcome to the Sculpted Vegan 4 Week Shred Program!
For the next 28 days you will be Kim Constable’s client and training partner. You will learn how to steadily manip-
ulate your food, lift weights to maintain muscle mass and utilize supplements to shred body fat. If you want to
transform like Kim, then buckle up cause you’re in for one hell of a ride. It’s not going to be easy, but it will worth
it. This is the Sculpted Vegan, 4 Week Shred.
Kim Constable is a world-renownd fitness icon. Her motivational, no-BS mentality has inspired countless people
all over the globe to reinvest in their health and get started on a path towards fitness.
In her tenure as a pro bikini athlete, she’s written hundreds of fitness articles and has sold thousands of body
sculpting programs worldwide, through her company The Sculpted Vegan. Her latest project, The Sculpted Veg-
an 4 Week Shred, provides the training, nutrition and supplementation tools to shred like a pro.
We recommend that you read this whole program from start to finish, and then go back to the start and read it
all again. Then go back to the start and read it all a third time! Reading something three times ensures that you
process and retain the information more accurately. Then break down the individual components and read each
part separately, making notes as you go on what you need to order or purchase. If you have a question that isn’t
answered in the program post it in the Sculpted Vegan 4 Week Shred Facebook group where our team of experts
will be checking in daily and answering questions.
Overviews
Training Overview
I created the SV4WeekShred over the course of 2 years using a combination of knowledge and hands on experi-
ence. The approach to this program will be mental as much as physical. Through exercise videos and guidance,
I will lead the way to show how to apply intensity, isolation, load application and precise muscle failure to get
totally shredded. This approach will be as much mental as physical, but the guesswork is taken out. I will show
you how to lean out every single muscle group through intensity, isolation, load application and failure. You’ll be
training 4 days per week with a 2 on, 1 off, 2 on, 2 off training split. I weight train Monday, Tuesday, Thursday and
Friday. Wednesday, Saturday and Sunday I devoted exclusively to cardio. If you have to swap days around to
suit your schedule, that’s fine.
This program has been designed primarily for someone who has some previous training experience and a rea-
sonable level of fitness. However, it can also be done by complete beginners, if you take care to watch all the
exercise videos before hitting the gym and also familiarize yourself with the equipment you will need. If you hav-
en’t ever trained, I won’t lie. You’ll find this very tough. The muscle soreness will be real and you may find your-
self fatigued in the first week. This doesn’t mean that you should stop. Try to keep going as much as you can
and if needed, rest more. You may need to go to bed several hours earlier or nap during the day if your schedule
allows. Find ways to rest and recuperate, rather than giving up on the program.
Every day will also feature two cardio sessions, split between the morning and evening. The resistance training
will focus around progressive overload method of gradually increasing resistance (weight) whilst still working
within the 10-12 rep, hypertrophy range. Each set you perform you’re going to be adding more weight each time.
Your first and second sets are more like warm up sets, meaning that you have several reps still in reserve after
you’ve finished the 10 reps. Your third and/or four sets should leave very little, if nothing, in the lifting tank. Make
sure that you are hitting concrete muscle failure at around 6-8 reps in the final set of each exercise, whether
that be the third or fourth. If you find that you haven’t hit failure then either keep with the reps until you do hit
failure, or perform an extra set with a heavier weight.
Nutrition Overview
Over the next 28 days, you will join me in eating clean and getting lean. Your shred timeline is very short, so
there’s no room for error or cheating. If you follow this precise nutrition plan without fail, you’ll see that it’s very
possible to lose half your body fat and get ripped in 4 weeks. As with my training and supplement strategies, the
nutrition program here has evolved from my programs The Sculpted Vegan Physique Athlete Program, The 12
Week Shred as well as my books The Plant Based Nutrition and Training Guide and recipe books, 44 High Protein
Vegan Recipes and Tofu in 10. The success of my clients is quite extraordinary and it has enabled me to create
this precise nutrition program that I personally used to get ripped in just four weeks.
It’s worth mentioning that you do NOT get a cheat meal on this program. Anything worth doing in such a short
space of time requires 100% of your focus and attention. You simply can’t get extraordinary results with ordi-
nary nutrition.
Before you begin you need to clear your cupboards and invest in the following if you haven’t already:
Shakers
Blender
Drink bottles
Cooler bags
A food scale
Measuring Cups
You can get 25% off anything you purchase through The Protein Works by simply using the code KIM25 at
checkout. Currently The Protein Works offer shipping to European countries only, to find out more visit their
website or click here.
Your training days will require more fuel to power your workouts and recover from the muscle breakage. The
training will intensify week by week, but your calories will slowly reduce as your body weight does, and you’ll be
using fat as fuel and taking in just enough calories to maintain muscle. Your cortisol levels will rise during the 28
days, so it’s imperative that your nutrition is 100% at all times, non-training and training days included.
Although simple to follow, I have the formula down to a science. Below is a simple formula for you to follow when
calculating your calories per day. The reason why fats aren’t included in this calculation is because I do not allow
any fats further than the naturally occurring ones you find in your protein sources, especially if you eat tofu,
which I recommend you only eat once per day due to the high fat content.
Make sure you download the app My Fitness Pal and weigh and track your food.
Daily protein requirements:
1.18 x lbs. of body weight.

Example: 143lbs x 1.18 = 168g protein per day
Optional calculation for people who weigh OVER 170lbs.

1g per lb of body weight.
Body weight in lbs x 1g
If you are over 200lbs, please reduce it further to 0.6g per lb.
Bodyweight in lbs x 0.6g
Daily complex carbohydrate requirements
Week 1: 0.65 x lbs of body weight

Example: 143 lbs x 65 = 93g carbs

Example: 143 lbs x 0.58 = 83g carbs

Example: 143 lbs x 0.53 = 76g carbs

Example: 143 x 0.50 = 71g carbs
Some other notes to keep in mind:
- Eat as many green vegetables as you need to keep you full. Graze on green vegetables all day if you can.
Lightly steam and then dip them in mustard or squeeze of the juice of a lemon and sprinkle with sea salt for
flavour.
- Don’t add any fats to your food. You will be in balance by all the natural fat in the clean foods listed during
this short four-week period, plus we don’t want the extra calories.
- Cook every meal yourself for the entire four weeks. Meal prep on a Sunday if you need to. Avoid restaurants
if possible. Eating just one meal that is off spec demands two days to get your body back in the zone.
- Try to eat only organic, extra firm tofu. Silken tofu has much higher calories than extra firm. Try to eat no
more than two, 280g blocks per day due to the high fat content.
- Avoid all dairy, wheat and gluten. This is intended to be an anti-inflammatory diet because you’ll be getting
all the inflammation you can handle in the gym.
- Add as many herbs, spices, salt, pepper and lemon juice to your food as you like. Just don’t add extra fats or
condiments such as ketchup or mayo.
- Add cinnamon to your oatmeal and coffee for it’s potent anti-inflammatory qualities.
GROCERY SHOPPING LIST
Fibrous Carbohydrates
Protein Complex Carbohydrates
(snack on these all day if you need to)
Beans (not chickpeas)* Asparagus

Lentils* Broccoli
Tofu Sweet potato Spinach
Soy Quinoa* Lettuce
Protein powder Oats Cucumber
Cauliflower (this is also allowed in
* = Also a source of protein unlimited amounts)
Fluids Condiments
Fresh herbs
Green tea Fresh ginger and garlic
Black coffee Dried herbs and spices
Coconut water (unflavoured) Fresh Lemon juice
Water Salt and pepper
BCAA (add to water and drink throughout the day) Tamari (gluten free soy sauce)
Nutritional yeast flakes (use sparingly)
SAMPLE MEAL PLAN
MEAL #1 MEAL #2 MEAL #3
Broccoli Spinach
Oatmeal (made with water)
Spinach Quinoa
Protein powder
Lentils Tofu
Cinnamon
Nutritional yeast Tamari
MEAL #4 MEAL #5 MEAL #5
Tofu
Protein shake (made with water) Black beans Protein shake (made with water)
L Glutamine Broccoli L Glutamine
Creatine Asparagus L Leucine
L Leucine Spinach Creatine
Cauliflower
Supplement Overview
The SV4WeekShred protocol is intense and will test your physical and mental abilities to the max. Even with an
accurate diet and optimal training plan, supplementing can improve performance, recovery and fat loss and can
help you feel more energized through the process. With calorie restriction comes the risk of fatigue, impaired
performance and loss of muscle tissue. Buffering these barriers with the precise ingredients in patented and
concentrated forms at the right times can provide faster results, which is imperative when you want to be a fat-
loss success story in only 4 weeks.
If you want to preserve muscle and burn fat, here is the breakdown of the supplements I use to go from shapely
to shredded.
Upon Waking
BCAA Powder added to 600ml water
Before breakfast
1 tbsp raw apple cider vinegar
30 Minutes before workout

2 high strength L-Carnitine tablets
During workout
BCAA Powder added to 1L of water
Immediately post workout

The Protein Works vanilla crème protein powder
5g each of Leucine, Creatine and L Glutamine
Before bed
10g L Glutamine powder
1 tbsp raw apple cider vinegar
Before every meal

2 high strength Alpha Lipoic Acid capsules
Non Training Days
To support your recovery and results on days you don’t train in the gym, mix 3 servings of L-Citrulline, 2 servings
of Creatine, 3 servings of BCAAs and 250ml of coconut water to a gallon (2.2L) of water and sip throughout the
day.
Workout Plan
Days 1-7
The gym that I train in, Elite Health and Fitness in Lisburn, Northern Ireland was created by one of the world’s
most prolific bodybuilders. So the range of equipment is huge. However, I’ve tried to keep the exercises simple
and use equipment that every reasonable gym will have. But if you find that you don’t have a particular piece of
equipment, simply Google an exercise that uses the same muscle groups and do that instead. This is true for
every single exercise in the program. Don’t skip exercises because of lack of equipment. Simply substitute a
piece of equipment for another that works the same muscle.
During each exercise keep the mind to muscle connection strong to reduce the chance of injury. This is not
a time for personal bests as you are restricting calories and lowering body fat. This doesn’t mean that you
shouldn’t lift heavy. Quite the opposite in fact. If you don’t lift heavy, your body will think that it doesn’t need to
keep the muscle you already have, and start to drop it quite quickly. So keep hitting failure on the final set of
every exercise and you’ll do great.
Day 1
Morning Workout: Back & Biceps
Rest 2 mins between sets
Wide Grip Lat Pulldown 4 sets 10 reps, last set to failure

Neutral-Grip Pull Ups 4 sets 10 reps, last set to failure
Seated Cable Row 4 sets 10 reps, last set to failure
Barbell Row 4 sets 10 reps, last set to failure
Preacher Curls 4 sets 10 reps, last set to failure
EZ Bar Curl 4 sets 10 reps, last set to failure
Stairmaster/treadmill/walking 1 set 30 min
Evening Workout
Abs Crunch 3 sets To failure
Day 2
Morning Workout: Shoulders & Triceps
Barbell Seated Military Press 4 sets 10 reps, last set to failure

Cable Rear Delt fly 4 sets 10 reps, last set to failure
Dumbbell Lateral Raise 4 sets 10 reps, last set to failure
Cable Upright Row 4 sets 10 reps, last set to failure
Triceps Pushdown 4 sets 10 reps, last set to failure
Triceps Push Up 4 sets 10 reps, last set to failure
Evening Workout
Air Bicycles 3 sets To failure
Day 3
Morning Workout: Active Rest, Cardio
Evening Workout
Day 4
Morning Workout: Legs
Leg Extensions 4 sets 10 reps, last set to failure

Hack Squat or Smith Hack Squat 4 sets 10 reps, last set to failure
Seated Leg Curl 4 sets 10 reps, last set to failure
Smith Squat, Feet Touching 4 sets 10 reps, last set to failure
Dumbbell Walking Lunge 3 sets 30 steps
Stairmaster/treadmill/walking 1 sets 30 min
Evening Workout
Lying Leg Raise 3 sets To failure
Day 5
Morning Workout: Chest & Shoulders
Incline Barbell Bench Press 4 sets 10 reps, last set to failure

Flat Barbell Bench Press 4 sets 10 reps, last set to failure
Dumbbell Chest Fly 4 sets 10 reps, last set to failure
Cable Front Raise 4 sets 10 reps, last set to failure
Cable Lateral Raise 3 sets 10 reps, last set to failure
Dumbbell Rear Delt Flyes 3 sets 10 reps, last set to failure
Evening Workout
Reverse Crunch 3 sets To failure
Day 6
Evening Workout
Day 7
Evening Workout
Week 2 Workout
Days 8-14
This week we are still focusing on maintaining muscle mass through strong, heavy movements. The cardio will
increase from 30 minutes to 40 minutes. This stops the body from acclimating to the work-load and stalling fat
loss. Keep the intensity high and don’t lose focus.
Day 8

T Bar or Dumbbell Row 4 sets 10 reps, last set to failure
Deadlift 4 sets 10 reps, last set to failure
Barbell Biceps Curl 4 sets 10 reps, last set to failure
Alternating Biceps Curl 3 sets 10 reps, last set to failure
Evening Workout
Day 9
Dumbbell Military Press 4 sets 10 reps, last set to failure

Front Raise Cable 4 sets 10 reps, last set to failure
Cable Lateral Raise 4 sets 10 reps, last set to failure
Dumbbell Rear Delt Flyes 4 sets 10 reps, last set to failure
Close Grip Bench Press 3 sets 10 reps, last set to failure
Lying Triceps Extension 3 sets 10 reps, last set to failure
Evening Workout
Day 10
Evening Workout
Day 11
Lying Leg Curl 4 sets 10 reps, last set to failure

Dumbbell Deadlifts 4 sets 10 reps, last set to failure
Glute Bridges (can be on Smith) 4 sets 10 reps, last set to failure
Bulgarian Split Squats 3 sets 10 reps, last set to failure
Stairmaster/treadmill/walking 1 set 40 mins
Evening Workout
Day 12

Incline Dumbbell Bench Press 4 sets 10 reps, last set to failure
Low Cable Fly 4 sets 10 reps, last set to failure
One Arm Dumbbell Side Raise 4 sets 10 reps, last set to failure
Evening Workout
Abs 3 sets To failure
Day 13
Evening Workout
Day 14
Evening Workout
Week 3 Workout
Days 15-21
This week we will focus on the pump and contraction of every muscle group. This is especially important as our
carbohydrates, and then glycogen levels reduce, and our cardiovascular duration of exercise increases. You
want to make sure that you still lift heavy and strong and are not tempted to drop your weights. I would rather
see you lift fewer reps of a heavy weight in the final set and reach total failure, than lift a lighter weight and hit
the 10 reps. It is only in the failure reps that our muscles stay big and full. If we drop the weight then the body
has no need to keep the muscles strong, so it starts to break down muscle tissue very quickly.
Day 15

Close Grip Pulldown 4 sets 10 reps, last set to failure
Evening Workout
Day 16
Barbell Seated Military Press 4 sets 10 reps, last set to failure

Dumbbell Lateral Raise 4 sets 10 reps, last set to failure
Bent Over Rear Delt Fly 4 sets 10 reps, last set to failure
Upright Row 4 sets 10 reps, last set to failure
Close Grip Bench Press 3 sets 10 reps, last set to failure
Evening Workout
Day 17
Evening Workout
Day 18

Smith or Free Squats 4 sets 10 reps, last set to failure
Leg Press 4 sets 10 reps, last set to failure
Barbell Lunge 3 sets 10 reps, last set to failure
Evening Workout
Day 19

Incline Dumbbell Bench Press 4 sets 10 reps, last set to failure
Mid Cable Fly 4 sets 10 reps, last set to failure
Side Raises 4 sets 10 reps, last set to failure
Dumbbell Front Raise 3 sets 10 reps, last set to failure
Evening Workout
Day 20
Evening Workout
Day 21
Evening Workout
Week 4 Workout
Days 22-28
Congratulations! This is your last week and by now you may be feeling fatigued, fed up and lacking in energy.
But remember, the week is nearly over! Stay strong and focused and don’t give up. You can do this!
This week you will again be increasing your cardio by 5 or 10 minutes to 50 or 60 minutes, twice per day. Yes, it’s
a lot! But it’s only for one week
Day 22

Close Grip Pulldown 4 sets 10 reps, last set to failure
Incline Dumbbell Overhead 4 sets 10 reps, last set to failure
One Arm Dumbbell Row 4 sets 10 reps, last set to failure
Evening Workout
Day 23
Barbell Military Press 4 sets 10 reps, last set to failure

Side Raises 4 sets 10 reps, last set to failure
Cable Rear Delt Fly 4 sets 10 reps, last set to failure
Upright Row 4 sets 10 reps, last set to failure
Body Weight Dips 3 sets To failure
Evening Workout
Day 24
Evening Workout
Day 25

Romanian Deadlift 4 sets 10 reps, last set to failure
Glute Bridges (can be on Smith) 4 sets 10 reps, last set to failure
Evening Workout
Day 26
Incline Barbell Bench Press 4 sets 10 reps, last set to failure

Flat Dumbbell Bench Press 4 sets 10 reps, last set to failure
Incline Bench Cable Flyes 4 sets 10 reps, last set to failure
Cable Upright Row 4 sets 10 reps, last set to failure
Single Arm Rear Delt Cable Fly 3 sets 10 reps, last set to failure
Evening Workout
Day 27
Evening Workout
Day 28
Evening Workout
Day 29
It’s your last day! Remember to now take your “after” photos against the same back drop and wearing the same
clothing if possible. Take them from the front, back and both sides.
So you get a “pump” for your after photos you should fill up on starchy carbs a few hours before you intend to
take the photos. This can be a large bowl of oatmeal with a tablespoon of almond butter and some maple syrup.
Eat at least 3 hours before so that your body has a chance to digest and assimilate the carbs.
Remember to place your before and after pictures side by side and post on social media with the hashtag
#sv4weekshredfinal. This can be done using the app Layout
If you are entering the competition to win $5000, it is imperative that you use the correct hashtag when posting
as we will be choosing the finalists from this hashtag category.
What’s next?
When you finish this plan, you’re not really done; you’re ready to begin again! It’s time to start considering your
options for what comes next. An “after” picture, some well-earned rest, and a hearty meal or two are probably
part of your plan. But what then?
Here are some popular options:
• You could turn right around and perform this same plan again. No, really! Many people find they experi-
ence even better results the second time through a plan since they’re familiar with the exercise protocol,
the diet, and other factors that may be hard to master the first time through. If you hammer the plan
again, just set some new goals and push yourself beyond where you started.
• If you’ve been moving in the same direction for a while and need a change of pace, you could do a 180
and change your goal. If you’ve been chasing gains, try a fat-loss or performance plan. If you’ve been los-
ing fat, it could be time to build strength or add muscle. Believe it or not, each program can feed perfectly
into the next! The Sculpted Vegan Program is a 12 Month Program designed to take you all the way to a
physique athlete’s body, whether you decide to stand on stage or not. You could just walk around with a
body like you could!
• Take a brief break from structured training. If you need a little variety in your life and time to decide
where to go next, just repeat your favourite workouts from the program you’re finishing while you make
up your mind, or string together workouts from a few different programs—back from one, legs from an-
other, and so on. This can help you try a plan out before you commit to it.
Whatever you do, don’t let the momentum you’ve been building up fade away! Consistency is the key to a fit life-
style, and over the last few weeks, you’ve built up a lot of it. Now go finish strong!

Sample
Recipes
4 WEEK SHRED SAMPLE RECIPES
Cinnamon Vanilla Oats
Preparation time: 5 minutes
Cooking time: 15 minutes
Servings: 1
Ingredients:
Calories 340
• 40g old-fashioned oats, gluten-free
• 250ml water
• 50g Vegan blend protein powder, vanilla flavor Total Fat 4.5g
• ¼ teaspoon cinnamon
Saturated Fat 0.5g
Instructions: Cholesterol 0mg
Sodium 8mg
1. Bring water and cinnamon to a boil in a saucepot. Total Carbohydrate 33.6g
2. Reduce heat and stir in oats. Dietary Fiber 4.3g
3. Once simmering, remove from heat, stir in protein powder, Total Sugars 1g
and cover. Let the oats stand 15 minutes or until creamy. Protein 42.7g
4. Serve.
Potato Bean Salad
Preparation time: 10 minutes + inactive time
Servings: 2
Ingredients:
Calories 230
• 200g sweet potatoes, peeled, cut into 2cm cubes
• 500g green beans
• Salt and pepper, to taste
Total Fat 2.3g
• 2 ½ tablespoons parsley, chopped
Saturated Fat 0.4g
Dressing: Cholesterol 0mg
Sodium 91mg
• 1 tablespoon brown mustard Total Carbohydrate 47.7g
• 1 teaspoon lemon juice Dietary Fiber 13.3g
• 40ml water Total Sugars 4.1g
• 40g extra-firm tofu, drained
Protein 9.6g
• 1 clove garlic, minced
• 1 teaspoon dried dill weed
Instructions:
1. Bring 4cm water to a simmer in a saucepot over medium-high heat. Insert steaming basket.
2. Cut sweet potatoes into 1 cm cubes.
3. Place the sweet potato cubes into steaming basket and steam 5 minutes. Add green beans and continue to steam
for an additional two minutes. Season to taste with salt and pepper.
4. Make the dressing; drain tofu and place in a food blender. Add remaining ingredients and blend until smooth.
5. Serve sweet potatoes and beans into a bowl. Add parsley and toss to combine.
6. Drizzle the salad with prepared dressing, sprinkle with sliced green onion, and serve.
BCAA Coconut Water
Servings: 1
Ingredients:
Calories 48
• 250ml coconut water
• 1 tablespoon Vegan BCAA
Total Fat 0.5g
Instructions:
Saturated Fat 0.4g
1. Combine coconut water and BCAA in a shaker. Cholesterol 0mg
2. Shake and yours drink ready! Sodium 263mg
Total Carbohydrate 9.3g
Dietary Fiber 2.8g
Total Sugars 6.5g
Protein 1.8g
Steamed Broccoli with Dressing
Servings: 1
Ingredients:
Calories 315
• 1 head broccoli, separate into florets
Total Fat 19.2g
Basil dressing:
Saturated Fat 3g
• 50g extra-firm tofu, drained Cholesterol 0mg
• 1 tablespoon lemon juice Sodium 82mg
• 40ml water Total Carbohydrate 25g
• 1 teaspoon nutritional yeast Dietary Fiber 6.7g
• 2 tablespoons fresh basil, chopped Total Sugars 3.7g
Protein 13.6g
Instructions:
1. Bring 3cm water to a simmer over medium-high heat in a saucepot.

2. Insert steaming basket and add broccoli florets into the basket.
3. Cover the saucepot with lid and remove from heat. Steam broccoli for 5-6 minutes.
4. In the meantime, make dressing. Combine the dressing ingredients in a food blender.
5. Blend until smooth.
6. Serve broccoli with prepared dressing.
Cinnamon Coffee
Servings: 1
Ingredients:
Calories 48
• 200ml freshly brewed coffee, prepared with water
Total Fat 0g
Instructions:
Saturated Fat 0g
1. Combine in a shaker of food blender. Cholesterol 0mg
2. Shake or blend until combined. Sodium 8mg
3. Serve alone, or over ice. Total Carbohydrate 1.2g
Dietary Fiber 0.3g
Total Sugars 0g
Protein 0.2g
Quinoa Salad with Citrus Dressing
Servings: 2
Ingredients:
Calories 242
• 150g cooked quinoa
• 200g cooked black beans
• 100g asparagus, trimmed, cut into 2cm pieces
Total Fat 2.6g
• 2 tablespoons chopped cilantro
Saturated Fat 0.3g
Dressing: Cholesterol 0mg
Sodium 68mg
• 30ml lemon juice Total Carbohydrate 42.7g
• ½ teaspoon lemon zest, finely grated Dietary Fiber 12.1g
• 1 garlic clove Total Sugars 1.4g
• 1 teaspoon Dijon mustard
Protein 13.7g
• 1 teaspoon dried basil, crushed
• 15ml water
Instructions:
1. Bring 2cm water to a simmer in a saucepot. Insert steaming basket. Place asparagus into the basket and cover
with lid. Steam for 6-7 minutes.
2. Combine quinoa, beans, and steamed asparagus and cilantro into a large bowl.
3. Combine dressing ingredients in a food blender.
4. Blend on high until smooth.
5. Drizzle dressing over salad and toss to combine.
6. Serve.
Lentil Seitan Soup
Servings: 2
Ingredients:
Calories 399
• 500ml water + 15ml
• 1 teaspoon minced ginger
• 1 teaspoon ground cumin
Total Fat 2.4g
• ½ teaspoon ground coriander
Saturated Fat 0.7g
• ¼ teaspoon turmeric
• ½ teaspoon paprika Cholesterol 0mg
• 200g seitan Sodium 464mg
• 100g sweet potato, cubed Total Carbohydrate 51.9g
• 130g brown lentils Dietary Fiber 22.7g
• Salt and pepper, to taste Total Sugars 1.5g
• 1 small clove garlic
Protein 39.1g
• 1 small bay leaf
• 1 pinch cayenne pepper
Instructions:
1. Heat 15ml water in a saucepot.

2. Add garlic and ginger and sauté 2 minutes.
3. Add spices and sauté stirring for 30 seconds, or until it is fragrant. Let the spices bloom over heat.
4. Cut the seitan and add into the pot with spices. Cook 3 minutes. If needed add an additional 15ml water.
5. Add lentils, remaining water, bay leaf, sweet potatoes, and season to taste. With salt and pepper.
6. Simmer 30-40 minutes or until the lentils are tender. Gently mash or puree soup or remove 1/3 of the soup and
blend using a food blender. Combine the pureed part with remaining. This way you will have a thicker consistency.
7. Serve soup warm.
Cucumber Spears with Mint
Preparation time: 5 minutes + inactive time
Servings: 2
Ingredients:
Calories 92
• 2 cucumbers, cut into quarters
Dressing:
Total Fat 0.7g
Saturated Fat 0.2g
• 1 teaspoon fleur de sel
• 1 teaspoon lemon zest Cholesterol 0mg
• ½ teaspoon lime zest Sodium 343mg
• 2 mint leaves Total Carbohydrate 22.5g
Dietary Fiber 3.3g
Instructions: Total Sugars 10.2g
Protein 4g
1. Combine seasoning ingredients in a mortar and pestle.
2. Crush gently. Let the ingredients blend for 15 minutes.
3. Sprinkle the cucumber quarters with prepared seasoning.
4. Serve.
Stir Fry Tofu and Quinoa over Spinach
Servings: 2
Ingredients:
Calories 299
• 200g tofu
• ½ teaspoon paprika powder Total Fat 11.2g
• ¼ teaspoon turmeric Saturated Fat 1.3g
• ¼ teaspoon dried dill weed Cholesterol 0mg
• 180g cooked quinoa Sodium 1075mg
• 150g broccoli Total Carbohydrate 30.9g
• 30ml tamari sauce Dietary Fiber 7.8g
• 15ml water
Total Sugars 1.8g
• 60g spinach
Protein 24.7g
Instructions:
1. Preheat oven to 200C. Line baking sheet with parchment paper.

2. Cut the tofu into 2cm cubes. Combine 15ml tamari sauce with paprika, turmeric, and dill.
3. Brush the tofu cubes with prepared mixture and arrange the tofu onto baking sheet.
4. Bake the tofu for 25 minutes. Start checking after 15 minutes, just to prevent burning.
5. Cut broccoli into florets. Bring 3cm water to a simmer over medium-high heat in a saucepot.
6. Insert steaming basket and arrange broccoli onto the basket. Cover with lid and remove from the heat. Steam
broccoli for 6 minutes.
7. Heat remaining tamari sauce in a wok pan. Add quinoa and steamed broccoli. Toss, and stir-fry like usual. Add
water after few minutes and continue to toss and fry until water is vaporized. You can stir-fry on water but add
smaller amounts of liquid. Do this as often as needed to cook and brown the food, without steaming it. Also,
remember to toss and stir the food periodically with a wooden spoon so that it doesn’t burn.
8. Place spinach into large bowl.
9. Top with quinoa, broccoli, and tofu.
10. Serve.
Cauliflower Cinnamon Chocolate Smoothie
Servings: 1
Ingredients:
Calories 161
• 250ml water
• 100g frozen cauliflower florets
• 30g rice protein, chocolate flavor Total Fat 0.1g
• 5g Vegan BCAA
Saturated Fat 0g
Cholesterol 0mg
Instructions: Sodium 73mg
Total Carbohydrate 8.6g
1. Combine all ingredients in a food blender. Dietary Fiber 2.8g
2. Blend on high until smooth. Total Sugars 3.9g
3. Serve. Protein 31.3g
Tofu Coffee Smoothie
Servings: 1
Ingredients:
Calories 174
• 80g firm tofu, drained
• 250ml coffee, prepared with water
• 30g rice protein, chocolate flavor Total Fat 3.4g
Saturated Fat 0.7g
Sodium 50mg
1. Combine all ingredients in a food blender. Total Carbohydrate 4.7g
2. Blend on high until smooth. Dietary Fiber 1g
3. Serve. Total Sugars 2g
Protein 31.2g
Healthy Green Tea
Servings: 1
Ingredients:
Calories 25
• 250ml freshly made green tea, cold
• 5g unflavored BCAA
• A squeeze of lemon juice Total Fat 0.1g
• Few mint leaves
Saturated Fat 0.1g
Sodium 2mg
1. Combine all ingredients in a shaker. Total Carbohydrate 1g
2. Shake well. Serve over ice or shake directly with ice cubes. Dietary Fiber 0g
Total Sugars 0.2g
Protein 5.1g
4 Week Shred Competition Rules
Please note: To enter the competition you must have a valid Facebook AND Instagram
account and have tagging options turned on. You must also have liked/followed both The
Sculpted Vegan Facebook and Instagram.
1. Take your before photos against a plain background with a paper sign on the wall
saying #sv4weekshred with the date written underneath in day/month/year format.
2. Hold a newspaper in one hand, dated the day you start your shred, with the front page
and date clearly visible if someone were to zoom in (we will check the date!)
3. Smile for the camera!
4. Take photos from front, back and both sides
5. Repeat the steps above at the end of the shred. Photos must be taken on the 29th
day, one day after the shred challenge has ended.
6. It is not necessary to start the challenge on 24th September 2018, you can start it as
soon as you like. Just ensure that your photos are no more than 29 days apart. Any
entries more than 29 days apart will be deemed invalid.
7. We will upload the photos to Facebook and Instagram, put them to a public vote and
choose 5 finalists. These finalists will then go to a further public vote.
8. All entries must be submitted by Friday 26th October at 5pm GMT (London time). All
entries received after this time will not be eligible for entry into the competition.
9. The finalist with the most public votes will win the top prize of $5000 cash and a
12 month supply of protein. The finalist will be announced publicly on Facebook on
Monday 5th November 2018. We will also attempt to notify you by Facebook and
Instagram messenger.
10. By uploading your photos for judging you are giving The Sculpted Vegan and partners,
express permission to re-post and re-use these photos in any and all promotion
material pertaining to this challenge, or any future challenges, or in any other
marketing material.
www.thesculptedvegan.com

Vegan 4-Week-Shred

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THE SCULPTED VEGAN

Daily protein requirements:

1.18 x lbs. of body weight.

Optional calculation for people who weigh OVER 170lbs.

Daily complex carbohydrate requirements

Week 1: 0.65 x lbs of body weight

Week 2: 0.58 x lbs of body weight

Week 3: 0.53 x lbs of body weight

Week 4: 0.50 x lbs of body weight

Some other notes to keep in mind:

Beans (not chickpeas)* Asparagus

SAMPLE MEAL PLAN

MEAL #1 MEAL #2 MEAL #3

MEAL #4 MEAL #5 MEAL #5

30 Minutes before workout

Immediately post workout

Before every meal

Non Training Days

Wide Grip Lat Pulldown 4 sets 10 reps, last set to failure

Barbell Seated Military Press 4 sets 10 reps, last set to failure

Leg Extensions 4 sets 10 reps, last set to failure

Incline Barbell Bench Press 4 sets 10 reps, last set to failure

Wide Grip Lat Pulldown 4 sets 10 reps, last set to failure

Dumbbell Military Press 4 sets 10 reps, last set to failure

Lying Leg Curl 4 sets 10 reps, last set to failure

Flat Barbell Bench Press 4 sets 10 reps, last set to failure

Wide Grip Lat Pulldown 4 sets 10 reps, last set to failure

Barbell Seated Military Press 4 sets 10 reps, last set to failure

Leg Extensions 4 sets 10 reps, last set to failure

Flat Barbell Bench Press 4 sets 10 reps, last set to failure

Wide Grip Lat Pulldown 4 sets 10 reps, last set to failure

Barbell Military Press 4 sets 10 reps, last set to failure

Lying Leg Curl 4 sets 10 reps, last set to failure

Incline Barbell Bench Press 4 sets 10 reps, last set to failure

Here are some popular options:

1. Bring 3cm water to a simmer over medium-high heat in a saucepot.

1. Heat 15ml water in a saucepot.

1. Preheat oven to 200C. Line baking sheet with parchment paper.

3. Smile for the camera!

4. Take photos from front, back and both sides

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