Superhero Cut and Shred Vol. 2 - By SuperheroJacked.

READ YOUR PDF INSTRUCTIONS BEFORE CONTINUING!

Enter your 1RM for each of the following lifts:

Squat Variation 400 lb
Bench Press Variation 315 lb
Deadlift Variation 525 lb
Overhead Press Variation 185 lb
Leg Press 630 lb
Preacher Curls 120 lb

MEN: Enter your information for the following to find your dietary intake:
Height 65 inches
(Insert in inches) (Insert 1.125 for Sedent
Weight 180 lb
(Insert in pounds)
Age 27 years
Activity Level 1.35
**You should au
WOMEN: Enter your information for the following to find your dietary intake:
Height 61 inches
(Insert in inches)
Weight 139 lb
(Insert in pounds)
Age 52 years
Activity Level 1.375
SuperheroJacked.com
ORE CONTINUING!

How To Find Your 1RM ----> https://youtu.be/a1fbNI_Rvxk

If you don't know your 1RM, calculate it here.

Activity Scale:
(Insert 1.125 for Sedentary, 1.2 for Light Active, 1.375 for Moderate Active and 1.55 for Very Active)
Sedentary = Little to No Exercise
Light Active = 1-3 Days Working Out Per Week
Moderate Active = 3-5 Days Workout Out Per Week
Very Active = 6-7 Days Working Out Per Week
**You should automatically be within Moderate to Very Active within this program**
 Superhero Cut and Shred Vol. 2 Nutrition Information
We're going to mainly focus on your overall calorie and protein count for this program.
But this is how your full macronutrient breakdown would look if you follow the basic format.
I recommend downloading MyFitnessPal to help you track your "Leftover" calories, as you'll find in the next sheets.
Please make sure you read through the entire eBook before beginning your diet or utilizing this spreadsheet.

MEN: WOMEN:
Total BMR 2,319.77 calories Total BMR 1,619.58
What is BMR? --> https://youtu.be/n3-cCsS9rLQ
With Cut 1,819.77 calories With Cut 1,119.58
^^ These are the numbers you'll be utilizing ^^

MACRONUTRIENTS: MACRONUTRIENTS:
Protein 181.98 grams Protein 111.96
Carbs 159.23 grams Carbs 97.96
Fats 50.55 grams Fats 31.10
rmation
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ou'll find in the next sheets.
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 Superhero Cut and Shred Vol. 2 Protein Meal Planner
How much protein do you plan to consume from protein shakes per day?
I recommend 25-50g of Optimum Nutrition Gold Standard Whey (link in full guide). I have 2 scoops/50g a day.

Men insert 1, Women insert 2: 2 <------Insert

Calories:
Women: 1,119.58
Men: 1,819.77 Your Total Daily Calorie Allowan 1,119.58
Protein:
Women: 111.96
Men: 181.98 Your Total Daily Protein Allowan 111.96

Sample Protein Meals

Please read the guide so you know how to properly use this section.
We'll start with your simple meat selections, and then move onto more diverse selection.
All of these protein selections can be broken down into as many meals as you'd like to utilize them.

Meat Based Protein Sample Days

Sample Protein Meal Plan One: Sample Protein Meal Plan Two:
Protein Shake 25 Protein Shake
Total Calories in Protein Shake 120 Total Calories in Protein Shake
Protein from Chicken Breast 86.96 Protein from Salmon
Ounces Needed 9.661977088 Ounces Needed
Total Calories From Chicken 657.014442 Total Calories From Salmon
Total Cals from Protein 777.014442 Total Cals from Protein
Free Leftover Calories 342.56 Free Leftover Calories

Sample Protein Meal Plan Three: Sample Protein Meal Plan Four:
Protein Shake 25 Protein Shake
Total Calories in Protein Shake 120 Total Calories in Protein Shake
Protein from Steak 86.96 Protein from Lean Ground Beef
Ounces Needed 12.42254197 Ounces Needed
Total Calories From Steak 956.5357317 Total Calories From Chicken
Total Cals from Protein 1076.535732 Total Cals from Protein
Free Leftover Calories 43.04 Free Leftover Calories

Meat and Whole Egg Protein Sample Days

 Sample Protein Meal Plan One: Sample Protein Meal Plan Two:
Protein Shake 25 Protein Shake
Total Calories in Protein Shake 120 Total Calories in Protein Shake
Amount of Whole Eggs 6 <-- Insert Total Amount of Whole Eggs
Protein in Whole Eggs 36 Protein in Whole Eggs
Total Calories in Whole Eggs 468 Total Calories in Whole Eggs
Protein from Chicken Breast 50.96 Protein from Salmon
Ounces Needed 5.661977088 Ounces Needed
Total Calories From Chicken 385.014442 Total Calories From Salmon
Total Cals from Protein 973.014442 Total Cals from Protein
Free Leftover Calories 146.56 Free Leftover Calories

Sample Protein Meal Plan Three: Sample Protein Meal Plan Four:
Protein Shake 25 Protein Shake
Total Calories in Protein Shake 120 Total Calories in Protein Shake
Amount of Whole Eggs 6 <-- Insert Total Amount of Whole Eggs
Protein in Whole Eggs 36 Protein in Whole Eggs
Total Calories in Whole Eggs 468 Total Calories in Whole Eggs
Protein from Steak 50.96 Protein from Lean Ground Beef
Ounces Needed 7.279684827 Ounces Needed
Total Calories From Steak 560.5357317 Total Calories From Chicken
Total Cals from Protein 1148.535732 Total Cals from Protein
Free Leftover Calories -28.96 Free Leftover Calories

Meat and Egg Whites Protein Sample Days

Sample Protein Meal Plan One: Sample Protein Meal Plan Two:
Protein Shake 25 Protein Shake
Total Calories in Protein Shake 120 Total Calories in Protein Shake
Amount of Egg Whites 6 <-- Insert Total Amount of Egg Whites
Protein in Egg Whites 21.6 Protein in Egg Whites
Total Calories in Egg Whites 102 Total Calories in Egg Whites
Protein from Chicken Breast 65.36 Protein from Salmon
Ounces Needed 7.261977088 Ounces Needed
Total Calories From Chicken 493.814442 Total Calories From Salmon
Total Cals from Protein 715.814442 Total Cals from Protein
Free Leftover Calories 403.76 Free Leftover Calories

Sample Protein Meal Plan Three: Sample Protein Meal Plan Four:
Protein Shake 25 Protein Shake
 Total Calories in Protein Shake
Amount of Egg Whites
Protein in Egg Whites
Total Calories in Egg Whites
Protein from Steak
Ounces Needed
Total Calories From Steak
Total Cals from Protein
Free Leftover Calories
Meat, Egg Whites and Greek Yogurt Protein Sample Days
Sample Protein Meal Plan One:
Protein Shake
Total Calories in Protein Shake
Amount of Egg Whites
Protein in Egg Whites
Total Calories in Egg Whites
Dannon Light and Fit Non-Fat Greek
Protein From Danon
Calories from Danon
Protein from Chicken Breast
Ounces Needed
Total Calories From Chicken
Total Cals from Protein
Free Leftover Calories
Sample Protein Meal Plan Three:
Protein Shake
Total Calories in Protein Shake
Amount of Egg Whites
Protein in Egg Whites
Total Calories in Egg Whites
Dannon Light and Fit Non-Fat Greek
Protein From Danon
Calories from Danon
Protein from Steak
Ounces Needed
Total Calories From Steak
Total Cals from Protein
Free Leftover Calories
120 Total Calories in Protein Shake
6 <-- Insert Total Amount of Egg Whites
21.6 Protein in Egg Whites
102 Total Calories in Egg Whites
65.36 Protein from Lean Ground Beef
9.336827684 Ounces Needed
718.9357317 Total Calories From Chicken
940.9357317 Total Cals from Protein
178.64 Free Leftover Calories
Sample Protein Meal Plan Two:
25 Protein Shake
120 Total Calories in Protein Shake
6 <-- Insert Total Amount of Egg Whites
21.6 Protein in Egg Whites
102 Total Calories in Egg Whites
1 <-- Insert Total Dannon Light and Fit Non-Fat Greek
12 Protein From Danon
80 Calories from Danon
53.36 Protein from Salmon
5.928643754 Ounces Needed
403.1477753 Total Calories From Salmon
705.1477753 Total Cals from Protein
414.43 Free Leftover Calories
Sample Protein Meal Plan Four:
25 Protein Shake
120 Total Calories in Protein Shake
6 <-- Insert Total Amount of Egg Whites
21.6 Protein in Egg Whites
102 Total Calories in Egg Whites
1 <-- Insert Total Dannon Light and Fit Non-Fat Greek
12 Protein From Danon
80 Calories from Danon
53.36 Protein from Lean Ground Beef
7.62254197 Ounces Needed
586.9357317 Total Calories From Chicken
888.9357317 Total Cals from Protein
230.64 Free Leftover Calories
 Meat, Egg Whites and Cottage Cheese Protein Sample Days

Sample Protein Meal Plan One: Sample Protein Meal Plan Two:
Protein Shake 25 Protein Shake
Total Calories in Protein Shake 120 Total Calories in Protein Shake
Amount of Egg Whites 6 <-- Insert Total Amount of Egg Whites
Protein in Egg Whites 21.6 Protein in Egg Whites
Total Calories in Egg Whites 102 Total Calories in Egg Whites
2% Reduced Milkfat Cottage Cheese 0.5 <-- Insert Total Cup2% Reduced Milkfat Cottage Cheese
Protein From Cottage Cheese 15.5 Protein From Cottage Cheese
Calories from Cottage Cheese 101.5 Calories from Cottage Cheese
Protein from Chicken Breast 49.86 Protein from Salmon
Ounces Needed 5.539754865 Ounces Needed
Total Calories From Chicken 376.7033309 Total Calories From Salmon
Total Cals from Protein 700.2033309 Total Cals from Protein
Free Leftover Calories 419.37 Free Leftover Calories

Sample Protein Meal Plan Three: Sample Protein Meal Plan Four:
Protein Shake 25 Protein Shake
Total Calories in Protein Shake 120 Total Calories in Protein Shake
Amount of Egg Whites 6 <-- Insert Total Amount of Egg Whites
Protein in Egg Whites 21.6 Protein in Egg Whites
Total Calories in Egg Whites 102 Total Calories in Egg Whites
2% Reduced Milkfat Cottage Cheese 0.5 <-- Insert Total 2% Reduced Milkfat Cottage Cheese
Protein From Cottage Cheese 15.5 Protein From Cottage Cheese
Calories from Cottage Cheese 101.5 Calories from Cottage Cheese
Protein from Steak 49.86 Protein from Lean Ground Beef
Ounces Needed 7.12254197 Ounces Needed
Total Calories From Steak 548.4357317 Total Calories From Chicken
Total Cals from Protein 871.9357317 Total Cals from Protein
Free Leftover Calories 247.64 Free Leftover Calories

Meat, Egg Whites and Tuna Fish Protein Sample Days

Sample Protein Meal Plan One: Sample Protein Meal Plan Two:
Protein Shake 25 Protein Shake
Total Calories in Protein Shake 120 Total Calories in Protein Shake
Amount of Egg Whites 6 <-- Insert Total Amount of Egg Whites
Protein in Egg Whites 21.6 Protein in Egg Whites
Total Calories in Egg Whites 102 Total Calories in Egg Whites
 Bumble Bee Tuna Fish Cans 0.5 <-- Insert Total Can Bumble Bee Tuna Fish Cans
Protein From Tuna Fish 13 Protein From Tuna Fish
Calories from Tuna Fish 60 Calories from Tuna Fish
Protein from Chicken Breast 52.36 Protein from Salmon
Ounces Needed 5.817532643 Ounces Needed
Total Calories From Chicken 395.5922197 Total Calories From Salmon
Total Cals from Protein 677.5922197 Total Cals from Protein
Free Leftover Calories 441.99 Free Leftover Calories

Sample Protein Meal Plan Three: Sample Protein Meal Plan Four:
Protein Shake 25 Protein Shake
Total Calories in Protein Shake 120 Total Calories in Protein Shake
Amount of Egg Whites 6 <-- Insert Total Amount of Egg Whites
Protein in Egg Whites 21.6 Protein in Egg Whites
Total Calories in Egg Whites 102 Total Calories in Egg Whites
Bumble Bee Tuna Fish Cans 0.5 <-- Insert Total Can Bumble Bee Tuna Fish Cans
Protein From Tuna Fish 13 Protein From Tuna Fish
Calories from Tuna Fish 60 Calories from Tuna Fish
Protein from Steak 52.36 Protein from Lean Ground Beef
Ounces Needed 7.479684827 Ounces Needed
Total Calories From Steak 575.9357317 Total Calories From Chicken
Total Cals from Protein 857.9357317 Total Cals from Protein
Free Leftover Calories 261.64 Free Leftover Calories
anner CREATE YOUR CUSTOM MOCK PROTEIN D
After reading through all the mocks you can choose how much of each i
25 <------Insert From there, depending on which you fill out, the amount of meat each day w
e 2 scoops/50g a day.
Sample Chicken Protein Meal Plan One:
Protein Shake 25
Total Calories in Protein Shake 120
Amount of Whole Eggs 6 <-- Insert Total
Protein in Whole Eggs 36
Total Calories in Whole Eggs 468
Amount of Egg Whites 6 <-- Insert Total
Protein in Egg Whites 21.6
Total Calories in Egg Whites 102
Dannon Light and Fit Non-Fat Greek 1 <-- Insert Total
Protein From Danon 12
on. Calories from Danon 80
e selection. 2% Reduced Milkfat Cottage Cheese 0.5 <-- Insert Total Cup
ke to utilize them. Protein From Cottage Cheese 15.5
Calories from Cottage Cheese 101.5
Bumble Bee Tuna Fish Cans 0.5 <-- Insert Total Can
Protein From Tuna Fish 13
n Meal Plan Two: Calories from Tuna Fish 60
25 Broccoli 2.5 <-- Insert Total Cup
120 Protein From Broccoli 1.25
86.96 Calories from Broccli 75
12.42254197 Cooked Quinoa 0.5 <-- Insert Total Cup
732.9299762 Protein From Quinao 4.05
852.9299762 Calories from Quinoa 111
266.65 Raw Almonds 10 <-- Insert Total
Protein From Almonds 3
n Meal Plan Four: Calories from Almonds 70
25 Old Fashion, Dry, Oatmeal 0.5 <-- Insert Total Cup
120 Protein From Oatmeal 2.5
86.96 Calories from Oatmeal 75
12.42254197 Protein from Chicken Breast 14.0577938
882.0004799 Ounces Needed 1.56197709
1002.00048 Total Calories From Chicken 106.214442
117.58 Total Cals from Protein 1368.71444
Free Leftover Calories -249.14
 Sample Steak Protein Meal Plan Three:
n Meal Plan Two: Protein Shake 25
25 Total Calories in Protein Shake 120
120 Amount of Whole Eggs 6 <-- Insert Total
6 <-- Insert Total Protein in Whole Eggs 36
36 Total Calories in Whole Eggs 468
468 Amount of Egg Whites 6 <-- Insert Total
50.96 Protein in Egg Whites 21.6
7.279684827 Total Calories in Egg Whites 102
429.5014048 Dannon Light and Fit Non-Fat Greek 1 <-- Insert Total
1017.501405 Protein From Danon 12
102.08 Calories from Danon 80
2% Reduced Milkfat Cottage Cheese 0.5 <-- Insert Total Cup
n Meal Plan Four: Protein From Cottage Cheese 15.5
25 Calories from Cottage Cheese 101.5
120 Bumble Bee Tuna Fish Cans 0.5 <-- Insert Total Can
6 <-- Insert Total Protein From Tuna Fish 13
36 Calories from Tuna Fish 60
468 Broccoli 2.5 <-- Insert Total Cup
50.96 Protein From Broccoli 1.25
7.279684827 Calories from Broccli 75
516.8576227 Cooked Quinoa 0.5 <-- Insert Total Cup
1104.857623 Protein From Quinao 4.05
14.72 Calories from Quinoa 111
Raw Almonds 10 <-- Insert Total
Protein From Almonds 3
Calories from Almonds 70
n Meal Plan Two: Old Fashion, Dry, Oatmeal 0.5 <-- Insert Total Cup
25 Protein From Oatmeal 2.5
120 Calories from Oatmeal 75
6 <-- Insert Total Protein from Steak 14.0577938
21.6 Ounces Needed 2.00825626
102 Total Calories From Steak 154.635732
65.36 Total Cals from Protein 1417.13573
9.336827684 Free Leftover Calories -297.56
550.8728334
772.8728334
448.71

n Meal Plan Four:

25
 120
6 <-- Insert Total
21.6
102
65.36
9.336827684
662.9147656
884.9147656
234.66

n Meal Plan Two:

25
120
6 <-- Insert Total
21.6
102
1 <-- Insert Total
12
80
53.36
7.62254197
449.7299762
751.7299762
367.85

n Meal Plan Four:

25
120
6 <-- Insert Total
21.6
102
1 <-- Insert Total
12
80
53.36
7.62254197
541.2004799
843.2004799
276.38
n Meal Plan Two:
25
120
6 <-- Insert Total
21.6
102
0.5 <-- Insert Total
15.5
101.5
49.86
7.12254197
420.2299762
743.7299762
375.85

n Meal Plan Four:

25
120
6 <-- Insert Total
21.6
102
0.5 <-- Insert Total
15.5
101.5
49.86
7.12254197
505.7004799
829.2004799
290.38

n Meal Plan Two:

25
120
6 <-- Insert Total
21.6
102
 0.5 <-- Insert Total Cans
13
60
52.36
7.479684827
441.3014048
723.3014048
396.28

n Meal Plan Four:

25
120
6 <-- Insert Total
21.6
102
0.5 <-- Insert Total Cans
13
60
52.36
7.479684827
531.0576227
813.0576227
306.52
TOM MOCK PROTEIN DAY
an choose how much of each item you'd like to eat.
e amount of meat each day will autofill as well for you.

Sample Salmon Protein Meal Plan Two:

Protein Shake 25
Total Calories in Protein Shake 120
Amount of Whole Eggs 6 <-- Insert Total
Protein in Whole Eggs 36
Total Calories in Whole Eggs 468
Amount of Egg Whites 6 <-- Insert Total
Protein in Egg Whites 21.6
Total Calories in Egg Whites 102
Dannon Light and Fit Non-Fat Greek 1 <-- Insert Total
Protein From Danon 12
Calories from Danon 80
2% Reduced Milkfat Cottage Cheese 0.5 <-- Insert Total Cups
Protein From Cottage Cheese 15.5
Calories from Cottage Cheese 101.5
Bumble Bee Tuna Fish Cans 0.5 <-- Insert Total Cans
Protein From Tuna Fish 13
Calories from Tuna Fish 60
Broccoli 2.5 <-- Insert Total Cups
Protein From Broccoli 1.25
Calories from Broccli 75
Cooked Quinoa 0.5 <-- Insert Total Cups
Protein From Quinao 4.05
Calories from Quinoa 111
Raw Almonds 10 <-- Insert Total
Protein From Almonds 3
Calories from Almonds 70
Old Fashion, Dry, Oatmeal 0.5 <-- Insert Total Cups
Protein From Oatmeal 2.5
Calories from Oatmeal 75
Protein from Salmon 14.05779379
Ounces Needed 2.008256256
Total Calories From Salmon 118.4871191
Total Cals from Protein 1380.987119
Free Leftover Calories -261.41
 Sample Ground Beef Protein Meal Plan Four:
Protein Shake 25 <-- Insert Total Cups
Total Calories in Protein Shake 120
Amount of Whole Eggs 6
Protein in Whole Eggs 36 <-- Insert Total Cups
Total Calories in Whole Eggs 468
Amount of Egg Whites 6 <-- Insert Total
Protein in Egg Whites 21.6
Total Calories in Egg Whites 102
Dannon Light and Fit Non-Fat Greek 1 <-- Insert Total
Protein From Danon 12
Calories from Danon 80
2% Reduced Milkfat Cottage Cheese 0.5 <-- Insert Total Cups
Protein From Cottage Cheese 15.5
Calories from Cottage Cheese 101.5
Bumble Bee Tuna Fish Cans 0.5 <-- Insert Total Cans
Protein From Tuna Fish 13
Calories from Tuna Fish 60
Broccoli 2.5 <-- Insert Total Cups
Protein From Broccoli 1.25
Calories from Broccli 75
Cooked Quinoa 0.5 <-- Insert Total Cups
Protein From Quinao 4.05
Calories from Quinoa 111
Raw Almonds 10 <-- Insert Total
Protein From Almonds 3
Calories from Almonds 70
Old Fashion, Dry, Oatmeal 0.5 <-- Insert Total Cups
Protein From Oatmeal 2.5
Calories from Oatmeal 75
Protein from Lean Ground Beef 14.05779379
Ounces Needed 2.008256256
Total Calories From Chicken 142.5861941
Total Cals from Protein 1405.086194
Free Leftover Calories -285.51
 Superhero Cut and Shred Vol. 2 Weekly Calculatio
Week 1 Week 6
Set 1 Set 2 Set 3
Squat 260 240 220
Bench Press 204.75 189 173.25
Deadlift 341.25 315 288.75
Overhead Press 120.25 111 101.75
Leg Press 409.5 378 346.5
Preacher Curls 78 72 66

Week 2 Week 7
Set 1 Set 2 Set 3
Squat 280 260 240
Bench Press 220.5 204.75 189
Deadlift 367.5 341.25 315
Overhead Press 129.5 120.25 111
Leg Press 441 409.5 378
Preacher Curls 84 78 72

Week 3 Week 8
Set 1 Set 2 Set 3
Squat 300 280 260
Bench Press 236.25 236.25 204.75
Deadlift 393.75 393.75 341.25
Overhead Press 138.75 138.75 120.25
Leg Press 472.5 472.5 409.5
Preacher Curls 90 90 78

Week 4 Week 9
Set 1 Set 2 Set 3
Squat 320 300 280
Bench Press 252 236.25 220.5
Deadlift 420 393.75 367.5
Overhead Press 148 138.75 129.5
Leg Press 504 472.5 441
Preacher Curls 96 90 84

Week 5 Week 10
Set 1 Set 2 Set 3
Squat 330 310 290
Bench Press 259.875 244.125 228.375
Deadlift 433.125 406.875 380.625
Overhead Press 152.625 143.375 134.125
Leg Press 519.75 488.25 456.75
Preacher Curls 99 93 87
Weekly Calculations

Set 1 Set 2 Set 3

Squat 340 320 300
Bench Press 267.75 252 236.25
Deadlift 446.25 420 393.75
Overhead Press 157.25 148 138.75
Leg Press 535.5 504 472.5
Preacher Curls 102 96 90

Set 1 Set 2 Set 3

Squat 350 330 310
Bench Press 275.625 259.875 244.125
Deadlift 459.375 433.125 406.875
Overhead Press 161.875 152.625 143.375
Leg Press 551.25 519.75 488.25
Preacher Curls 105 99 93

Set 1 Set 2 Set 3

Squat 360 340 320
Bench Press 283.5 267.75 252
Deadlift 472.5 446.25 420
Overhead Press 166.5 157.25 148
Leg Press 567 535.5 504
Preacher Curls 108 102 96

Set 1 Set 2 Set 3

Squat 370 350 330
Bench Press 291.375 275.625 259.875
Deadlift 485.625 459.375 433.125
Overhead Press 171.125 161.875 152.625
Leg Press 582.75 551.25 519.75
Preacher Curls 111 105 99

Set 1 Set 2 Set 3

Squat 380 360 340
Bench Press 299.25 283.5 267.75
Deadlift 498.75 472.5 446.25
Overhead Press 175.75 166.5 157.25
Leg Press 598.5 567 535.5
Preacher Curls 114 108 102