d
e
r
h
S di
a
n
e
bu
h
t
wi
HE
TT
O GE
WANTT
?
ROM
SF
T
EBESTRESUL
UT
ABSOL
ED
SHR
h
t
wi
a
buendi
S
A’
EAMBUENDI
NG #T
NI
OI
TUPBYJ
EPI
T
S
NG PROGRAM!
NECOACHI
I
ONL
ON,
I
T
RI
ZEDNUT
I
YPERSONAL
EL
ET
ACOMPL
ON,ANDWORKOUTPROGRAM
I
AT
EMENT
SUPPL
S
QUEGOAL
REDPHYSI
BASEDUPON YOURDESI
O
ONST
I
APERSONALCOACHYOUCAN ASKQUEST
ME
I
ANYT
HE
HT
T
SWI
L
YGROUPCAL
HL
MONT
4XCHAMP
>>
E
R
O
NM
R
A
E
2WEEKS L
1
PYOU
LHEL
L
YOURCOACHWI
EBEST
UT
O YOURABSOL
NT
GETI
L
UL
ORAF
QUEF
HYSI
P
ON
I
ODUCT
R
NT
I
Myi
deaf
ort
hi
spr
ogr
am i
st
ot
eac
hhowt
hebodywor
ks
.
Under
s
t
andi
ngy
ourmet
abol
i
s
mi
st
hemos
ti
mpor
t
antt
hi
ng
wheni
tc
omest
omani
pul
at
i
ngy
ourbody.
Y
ouhavet
oknowhow
muc
hener
gyy
ourbodyc
ant
ak
ei
nandhowmuc
hener
gyy
ou
ar
eex
pendi
ng.
T
hepur
pos
eoft
hi
sdi
ett
ec
hni
quei
st
ok
eept
he
met
abol
i
s
mr
unni
ngeffic
i
ent
l
y.
Nat
ur
al
l
yy
ourbody’
sfir
s
tgot
o
s
our
c
eofener
gyc
omesf
r
om c
ar
bs
,
notf
at
s
.
Mus
c
l
egr
owsf
as
t
er
ands
t
r
ongerwi
t
hc
ar
bsi
nt
hedi
et
.
Wewantt
ok
eepourmus
c
l
es
s
t
r
ongbec
aus
et
hati
swhatk
eepst
hemet
abol
i
s
m heal
t
hy.
Wi
t
h
adequat
eamountofc
ar
bsbei
ngc
ar
ef
ul
l
ymani
pul
at
ed,
wec
an
l
os
ewei
ght
,
hol
dont
omus
c
l
e,
avoi
dpl
at
eaust
hr
ut
heus
eof
r
ef
eedsandk
eepourmet
abol
i
s
m opt
i
mal
.
SHREDWI
THBUENDI
A
2
ON
I
T
I
R
NUT
Nut
r
i
t
i
oni
st
heonet
hi
ngt
hatwi
l
lmos
tgr
eat
l
ydi
c
t
at
ey
ourphys
i
que.
T
hef
oody
oui
nt
ak
ei
sadi
r
ec
tr
eflec
t
i
onofhowy
ouwi
l
ll
ookandf
eel
.
PROTEI
N-4kCalper1gr
am (
3.
03.
8gofpr
ot
ei
nperoneki
l
ogr
am ofbodywei
ght
)
CARBOHYDRATES-4kCalper1gr
am
F
ATS-9kCalper1gr
am
SHREDWI
THBUENDI
A
3
CES
OUR
YS
T
I
QUAL
PROTEI
N-Chi
c
k
enBr
eas
t
,
Fi
s
h,
L
eanSt
eaks
,
Sal
mon,
T
ur
k
eybr
eas
t
,
EggWhi
t
es
,
Whol
eEggs
,
WheyPr
ot
ei
n(
4ozofc
hi
c
k
en=28gpr
ot
ei
n)
CARBOHYDRATES-Br
ownRi
c
e,
Whi
t
eRi
c
e,
SweetPot
at
o,
RedPot
at
o,
Whol
eGr
ai
nPas
t
a,
Oat
s
,
F
r
es
hF
r
ui
t
s
,
Veget
abl
es
(
1ozofs
weetpot
at
o=6gc
ar
bs
)(
1c
.
br
ownr
i
c
e=45gc
ar
bs
)
F
ATS-Ol
i
veOi
l
,
Al
mondBut
t
er
,
Avoc
ado,
Al
monds
,
Cas
hews
,
Coc
onutOi
l
(
2t
bspeanutbut
t
er
=17gf
at
)
HOW MANYMEAL
SPERDAY?ANDHOW OFTEN?
57meal
sperday.
Eat
i
ngever
y2.
53hour
s
.
Under
s
t
andi
ngy
ourmac
r
onut
r
i
ent
si
si
mper
at
i
vet
ounder
s
t
andi
ngy
our
di
etandhowt
ounder
s
t
andpor
t
i
onsandwhatki
ndoff
oodsy
ouwi
l
lbe
eat
i
ng.
Getus
edt
or
eadi
ngl
abel
sandmeas
ur
i
ngy
ourf
ood.
SHREDWI
THBUENDI
A
4
m
s
i
abol
met
T
hi
nkofi
tl
i
k
eafir
e.
T
hemor
ewoody
ouputi
nt
o
t
hefir
e,
t
hehot
t
erandbi
ggeri
tgr
ows
.
T
hehot
t
er
andbi
ggeri
tgr
ows
,
t
hemor
ewoodi
twi
l
lneedt
o
c
ont
i
nuegr
owi
ng.
T
hel
ar
gert
hefir
ei
s
,
t
hemor
e
effic
i
entt
hefir
eget
satbur
ni
ngwoodandt
he
mor
eeffic
i
enti
tget
satgr
owi
ng.
SI
MI
L
ARL
Y
,
y
our
bodydoest
hes
amet
hi
ng.
Wheny
ouar
et
r
ai
ni
ng
har
dandeat
i
ngal
otoff
ood,
y
ourbodywi
l
lc
r
ave
mor
ef
oodt
onour
i
s
ht
hegr
owi
ngmus
c
l
es
.
I
fy
ou
s
t
opf
eedi
ngt
hebody
,
y
ourmet
abol
i
s
m wi
l
ls
l
ow
down,
f
atl
os
swi
l
ls
t
opandmus
c
l
egai
nswi
l
l
di
mi
ni
s
h,
j
us
tasi
fy
ouwer
et
os
t
opgi
vi
ngwoodt
o
afir
e,
t
heflamewoul
ddi
eout
.
T
hebet
t
ery
our
met
abol
i
s
m,
t
hemor
ef
oody
ourmus
c
l
esneeds
t
ogr
ow.
SHREDWI
THBUENDI
A
5
RONG
NG AST
NI
AI
NT
MAI
sm
i
abol
met
Whendi
et
i
ng,
i
ti
si
mpor
t
antt
ok
eepy
ourmet
abol
i
s
m
r
unni
ngeffic
i
ent
l
y.
Wheny
ouar
edi
et
i
ng,
y
ouar
ei
na
c
al
or
i
cdefic
i
t
.
T
hi
smeanst
haty
ouar
ebur
ni
ngmor
e
c
al
or
i
est
hany
ouar
ec
ons
umi
ng.
T
hi
si
si
mper
at
i
vei
n
or
dert
ol
os
ebodyf
atandwei
ght
.
However
,
t
het
r
i
c
ki
s
findi
ngt
her
i
ghtnumberofc
al
or
i
est
hati
s
n’
ts
ol
ow
t
haty
ous
t
ar
tbur
ni
ngawayt
hehar
dear
nedmus
c
l
e
mas
s
.
T
hi
sc
omeswi
t
ht
r
i
alander
r
or
.
Y
oumus
tdot
he
f
ol
l
owi
ngt
hi
ngst
oanal
yz
ey
ourmet
abol
i
s
m:
ST
E
P1
Setadi
etf
ory
our
s
el
ft
haty
oubel
i
evei
sanadequat
eamountoff
ood.
ST
E
P2
F
ol
l
owy
ours
etMar
c
osf
or5days
ST
E
P3
Anal
yz
ewei
ghtl
os
s
*
Det
ai
l
sf
oreac
hs
t
epwi
l
lbeex
pl
ai
nednex
t
SHREDWI
THBUENDI
A
6
RONG
NG AST
NI
AI
NT
MAI
sm
i
abol
met
ST
E
P1
Setadi
etf
ory
our
s
el
ft
haty
oubel
i
evei
sanadequat
eamountoff
ood.
Ex
ampl
e:
220gpr
ot
ei
n/
250gc
ar
bs
/
50gf
at
.
T
hi
si
swhatwewi
l
lc
al
lour“
bas
edi
et
”
.
*
BASEDI
ET:
t
hi
si
st
hedi
e
ti
nwhi
c
hy
ouk
nowy
ourbodyc
anhandl
emac
r
os
wi
t
houtgai
ni
ngorl
os
i
ngwe
i
ght
.
*
Sampl
eBas
eMac
r
osf
ori
ndi
v
i
dualbodywe
i
ght
:
*
Cal
c
ul
at
i
ngy
ouri
ni
t
i
albas
edi
e
t
Pr
ot
e
i
n =bodywe
i
ght(
l
bs
)x1.
4 =gr
amsofpr
ot
e
i
nc
ons
ume
ddai
l
y
Car
bs =bodywe
i
ght(
l
bs
)x1.
4 =gr
amsofc
ar
bsc
ons
ume
ddai
l
y
F
at
s =bodywe
i
ght(
l
bs
)x0.
25 =gr
amsoff
at
sc
ons
ume
ddai
l
y
125l
bs175gpr
ot
e
i
n/
175gc
ar
b/
32gf
at
150l
bs210gpr
ot
e
i
n/
210gc
ar
b/
38gf
at
175l
bs245gpr
ot
e
i
n/
245gc
ar
b/
44gf
at
200l
bs280gpr
ot
e
i
n/
280gc
ar
b/
50gf
at
225l
bs315gpr
ot
e
i
n/
315gc
ar
b/
56gf
at
*
T
he
s
emac
r
os
pl
i
t
sar
ei
ndi
r
e
c
tpr
opor
t
i
ont
oJ
e
r
e
my
’
sBas
eL
i
neDi
e
tac
c
or
di
ng
t
ohi
sbodywe
i
ghtandmac
r
onut
r
i
e
ntc
ons
umpt
i
on.
T
he
s
emac
r
osar
eagood
s
t
ar
tbutwi
l
lnotbee
x
ac
tf
ore
v
e
r
y
one
.
SHREDWI
THBUENDI
A
7
ST
E
P2
F
ol
l
owy
ours
etMar
c
osf
or5days
.
ST
E
P3
Anal
yz
ewei
ghtl
os
s
.
*
I
fy
ouar
el
os
i
ngwe
i
ghtt
oof
as
torgai
ni
ngwe
i
ght
af
t
e
rf
ol
l
owi
ngy
ourmac
r
osf
or5day
s
,
t
he
ny
ou
k
nowy
ourme
t
abol
i
s
mi
snote
ffic
i
e
nte
noughort
oo
e
ffic
i
e
ntt
ohandl
et
hatamountoff
ood.
T
husy
ou
ne
e
dt
omak
eadj
us
t
me
nt
s
.
I
fy
ouar
el
os
i
ngwe
i
ght
,
t
he
ns
l
owl
yupy
ourc
ar
bsby25gpe
rdayunt
i
ly
ou
s
e
ey
ourwe
i
ghtfluc
t
uat
i
ons
t
op.
I
fy
ouar
egai
ni
ng
we
i
ght
,
r
e
mov
e25gc
ar
bpe
rdayf
r
om y
ourdi
e
tunt
i
l
y
ous
e
ey
ourwe
i
ght
fluc
t
uat
i
ons
t
op.
Onc
ey
oufindt
heappr
opr
i
at
emac
r
ost
hatk
e
e
p
y
ourbodyatac
ons
i
s
t
e
ntwe
i
ght
,
wec
ani
de
nt
i
f
y
t
hee
ffic
i
e
nc
yofourme
t
abol
i
s
m whi
c
hwi
l
lgi
v
e
ust
heabi
l
i
t
yt
omak
emor
ec
al
c
ul
at
e
dde
c
i
s
i
ons
wi
t
hourdi
e
tandc
ar
di
o.
Donotwor
r
yaboutadj
us
t
i
ngy
ourpr
ot
e
i
nandf
at
satt
hi
st
i
me
,
k
e
e
p
t
he
mc
ons
i
s
t
e
nt
.
SI
DENOT
E
:HOW T
OI
MPROVEMET
ABOL
I
SM
Eat
i
ngpr
oper
l
y57por
t
i
onedmeal
s
Eat
i
ngc
l
eanc
al
or
i
esever
y23hour
s
I
nc
r
eas
ewor
k
outi
nt
ens
i
t
y
I
nc
r
eas
eCar
di
o
Ut
i
l
i
z
i
ngF
as
t
edCar
di
o
St
ayi
ngHy
dr
at
ed
T
aki
ngaT
her
mogeni
cF
atBur
ner
T
aki
ngFi
s
hOi
l
s&MCTOi
l
s
SHREDWI
THBUENDI
A
8
O MAPOUT
HOW T
et
mydi
1.Onc
eyoues
t
abl
i
s
hyourBas
eDi
et(
wewi
l
lus
emy
bas
edi
etmac
r
osast
heex
ampl
e)youwi
l
lneedt
o
pi
c
kanewamountofmac
r
ost
oc
ont
i
nuet
he
s
hr
eddi
ngpr
oc
es
sandt
hi
si
sc
al
l
edt
heAdj
us
t
ed
Di
et
.
I
ti
si
mpor
t
antt
onotr
educ
et
hec
al
or
i
esand
mac
r
ost
oos
i
gni
fic
ant
l
y.
Thi
swi
l
lc
aus
er
api
d
wei
ghtl
os
sal
ongwi
t
hal
os
sofmus
c
l
emas
s
.
I
ns
t
eadwear
el
ooki
ngt
ogr
adual
l
ydec
r
eas
et
he
f
oodasmuc
haspos
s
i
bl
ewhi
l
es
hr
eddi
ngoffbody
f
atandpr
es
er
vi
ngt
hemus
c
l
emas
s
.
2.St
ar
tbydr
oppi
ngyourBASEDI
ETc
ar
bsby2550g
(
s
or
emoveappr
ox816gofc
ar
bohydr
at
esf
r
om
3outofyour6meal
s
)
,
ands
t
ar
tf
ol
l
owi
ngt
hi
sdi
et
.
Youwi
l
lneedt
owat
c
ht
hes
c
al
eeac
hmor
ni
ng.
Thegoali
st
odr
opbet
ween01l
bsper
/
day.
3.F
ol
l
owt
hi
spr
ot
oc
olunt
i
lyouhavel
os
t
34l
bs(
s
houl
dt
ak
ebet
ween57days
)
.
4.Onc
eyoul
os
e34l
bs
,
youwi
l
lneedt
o
t
ak
ear
ef
eedday
*
Ont
hi
sr
e
f
e
e
ddayy
ouwi
l
ldoubl
eup
y
ourc
ar
bsone
v
e
r
yme
al
.
Youwi
l
le
atr
e
d
me
at(
s
i
r
l
oi
n,
fil
e
tmi
gnon,
ors
al
mon)f
ora
pr
ot
e
i
ns
our
c
ef
oroneofy
ourme
al
st
hatday
andy
ouwi
l
lbeal
l
owe
dt
ohav
ea“He
al
t
hy
Che
atme
al
”e
x
:
doubl
ebur
ge
rwi
t
hones
l
i
c
e
ofc
he
e
s
eandanor
de
rofs
we
e
tpot
at
of
r
i
e
s
f
orapos
twor
k
outme
al
.
*
i
fy
ouar
edr
oppi
ngmor
et
han1l
bsov
e
rday
,
t
hat
we
i
ghtl
os
si
st
oodr
as
t
i
cs
oy
oumaywantt
oadd
bac
ki
ns
omec
ar
bohy
dr
at
e
s
.
I
fy
ourwe
i
ghtdoe
s
n'
t
dr
op,
y
oumaywantt
os
ubt
r
ac
t25gaddi
t
i
onal
f
r
om y
ourdi
e
tORaddi
naddi
t
i
onalf
as
t
e
dc
ar
di
o.
SHREDWI
THBUENDI
A
9
J
EREMY’
S
BASEL
I
NEDI
ET
EXAMPL
E
MEAL1
1ceggwhi
t
e
1s
c
ooppr
ot
ei
n
3/
4c
.
Oat
s
J
EREMY’
S
REFEEDDI
ET
EXAMPL
E
MEAL1
1ceggwhi
t
e
1s
c
ooppr
ot
ei
n
1.
5c
.
Oat
s
MEAL2
8ozTi
l
api
a
7ozs
weetpot
at
o
1/
2c
.
gr
eenbeans
MEAL2
8ozSi
r
l
oi
n
12ozs
weetpot
at
o
1/
2c
.
gr
eenbeans
POSTWORKOUTMEAL
2s
c
oopsI
s
ol
at
ePr
ot
ei
n
8ozs
weetpot
at
o
POSTWORKOUTMEAL
CHEATMEAL
*
*
appr
ovedc
heat
Doubl
eBur
ger
*
1s
l
i
c
ec
hees
eopt
i
onal
1or
derSweetPot
at
oF
r
i
es
Di
etCok
e
MEAL3
7ozChi
c
k
enBr
eas
t
3/
4c
.
br
ownr
i
c
e
1/
2c
.
gr
eenbeans
MEAL4
7ozTi
l
api
a
3/
4c
.
r
edpot
at
o
MEAL5
7ozChi
c
k
enBr
eas
t
Lar
geMi
x
edGr
eenSal
ad
1/
4avoc
ado
MEAL3
7ozChi
c
k
enBr
eas
t
1.
5c
.
br
ownr
i
c
e
1/
2cgr
eenbeans
Meal4
7ozTi
l
api
a
1.
5cr
edpot
at
o
Meal5
7ozChi
c
k
enBr
eas
t
Lar
geMi
x
edGr
eenSal
ad
1/
4avoc
ado
SHREDWI
THBUENDI
A
1
0
ER
O EXPECTAFT
WHATT
EED?
E-F
AR
I
ti
sex
pec
t
edt
hatyougai
nwei
ghtaf
t
erar
ef
eedday.
At
ypi
c
alwei
ghtgai
nof24l
bsi
snor
malaf
t
era
r
ef
eedday.
Donotbeal
ar
med,
t
hi
si
ss
i
mpl
ybec
aus
e
yourbodyhasr
es
t
or
edi
t
sgl
yc
ogens
t
or
ages
,
al
s
o
wat
erbei
nghel
dduet
ohi
gherc
ar
bs
,
hi
ghers
odi
um,
andex
t
r
ac
r
eat
i
nef
r
om t
her
edmeat
.
Thi
st
empor
ar
y
“
bl
oat
”wi
l
ll
as
tf
or12days
.
Byday3youwi
l
lbemor
e
s
hr
eddedt
hanyouwer
ebef
or
eyout
ookt
hei
ni
t
i
al
r
ef
eedday.
*
Howi
twor
k
s
Ex
ampl
e
:
Day0: Mor
ni
ngofr
e
f
e
e
dwe
i
ght
190l
bs
Day1 Pos
tRe
F
e
e
d:
192194l
bs (
+24l
bs
)
Day2 Pos
tRe
F
e
e
d:
190191l
bs (
+01l
bs
)
Day3 Pos
tRe
F
e
e
d:
189190l
bs (
-01l
bs
)
SHREDWI
THBUENDI
A
1
1
ET
NEDI
I
BASEL
MENT
UST
E-ADJ
R
Youmus
tunder
s
t
andt
hatt
hr
oughoutyourdi
et
,
your
bas
el
i
nedi
etwi
l
ladj
us
t
.
Asyoul
os
ewei
ght
,
youmay
r
equi
r
el
es
sc
al
or
i
esi
nor
dert
oavoi
dpl
at
eau.
Thati
s
whyi
si
mpor
t
antt
oas
s
es
syourwei
ghtf
r
equent
l
y.
I
f
younot
i
c
eyours
c
al
ehass
t
oppedmovi
ngasmuc
h,
t
henweknowt
hatweneedt
odr
opourc
al
or
i
es
.
F
orex
ampl
e,
att
hebegi
nni
ngofmyc
ut
,
Imaywei
gh
200l
bsc
ons
umi
ng8ozofpr
ot
ei
nand8ozc
ar
bsper
meal
;
wher
easat8weeksi
nt
ot
hedi
etImaybe
wei
ghi
ng178l
bsandbyt
henIwoul
donl
ybe
c
ons
umi
ng66.
5ozofpr
ot
ei
npermealand46ozof
c
ar
bspermeal
.
Yourwei
ghti
si
ndi
r
ec
tc
or
r
el
at
i
ont
o
yourdi
et
,
howevert
heonl
yvar
i
abl
ei
st
heeffic
i
enc
yof
t
hemet
abol
i
s
m.
Sos
omemaybeabl
et
oeatmor
et
han
ot
her
s
.
Butt
ypi
c
al
l
yt
hi
spr
i
nc
i
pl
ei
sal
mos
tuni
f
or
m.
SHREDWI
THBUENDI
A
1
2
E
L
ETEXAMP
DI
H1
MONT
STARTI
NGWEI
GHT160l
bs
Bas
el
i
nedi
et
:
220gpr
o240gc
ar
bs38gf
at
DAY8(
BODYWEI
GHT
:
159.
2l
bs
)
Adj
us
t
edDi
et
:
220gpr
o215gc
ar
bs38gf
at
*
wei
ghtal
waysr
ec
or
dedi
nt
hemor
ni
ng
onempt
ys
t
omac
h
DAY9(
BODYWEI
GHT
:
157.
2l
bs
)
Adj
us
t
edDi
et
:
220gpr
o215gc
ar
bs38gf
at
DAY1(
BODYWEI
GHT
:
160l
bs
)
Adj
us
t
edDi
et
:
220gpr
o215gc
ar
bs38gf
at
DAY2(
BODYWEI
GHT
:
159.
3l
bs
)
Adj
us
t
edDi
et
:
220gpr
o215gc
ar
bs38gf
at
DAY3(
BODYWEI
GHT
:
158.
4l
bs
)
Adj
us
t
edDi
et
:
220gpr
o215gc
ar
bs38gf
at
DAY4(
BODYWEI
GHT
:
157.
6l
bs
)
Adj
us
t
edDi
et
:
220gpr
o215gc
ar
bs38gf
at
DAY5(
BODYWEI
GHT
:
157.
3l
bs
)
Adj
us
t
edDi
et
:
220gpr
o215gc
ar
bs38gf
at
DAY6(
BODYWEI
GHT
:
156.
2l
bs
)
Adj
us
t
edDi
et
:
220gpr
o215gc
ar
bs38gf
at
DAY10(
BODYWEI
GHT
:
156.
4l
bs
)
Adj
us
t
edDi
et
:
220gpr
o215gc
ar
bs38gf
at
DAY11(
BODYWEI
GHT
:
155.
8l
bs
)
Adj
us
t
edDi
et
:
220gpr
o215gc
ar
bs38gf
at
DAY12(
BODYWEI
GHT
:
155.
8l
bs
)38gf
at
Adj
us
t
edDi
et
:
220gpr
o215gc
ar
bs38gf
at
DAY13(
BODYWEI
GHT
:
155.
8l
bs
)38gf
at
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
*
Not
ewe
i
ghtl
os
shaspl
at
e
aue
df
or3day
s
.
Youne
e
dt
omak
eac
hanget
oy
ourAdj
us
t
e
d
Di
e
t
.
Dr
opy
ourc
ar
bsby2550gr
amspe
rday
andge
tt
hewe
i
ghtl
os
st
oc
ont
i
nue
.
I
fy
oudr
op
y
ourc
ar
bsandy
ourwe
i
ghts
t
i
l
ldoe
s
n'
tdr
op,
t
he
ny
oumayne
e
dt
ot
ak
ear
e
f
e
e
dday
.
DAY7REFEEDDAY(
BODYWEI
GHT156.
1l
bs
)
Ref
eedDi
et
:
220gpr
o430gc
ar
bs60gf
at
SHREDWI
THBUENDI
A
1
3
E
L
ETEXAMP
DI
H1
MONT
DAY14 (
BODYWEI
GHT
:
155.
3l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY15 (
BODYWEI
GHT
:
154.
3l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY16REFEEDDAY(
BODYWEI
GHT154.
3l
bs
)
Ref
eedDi
et
:
220gpr
o400gc
ar
bs60gf
at
DAY17(
BODYWEI
GHT
:
156.
9l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY18(
BODYWEI
GHT
:
154.
8l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY19(
BODYWEI
GHT
:
154.
0l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY20(
BODYWEI
GHT
:
153.
3l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY21(
BODYWEI
GHT
:
152.
7l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY22REFEED(
BODYWEI
GHT
:
152.
7l
bs
)
Ref
eedDi
et
:
220gpr
o420gc
ar
bs75gf
at
DAY23(
BODYWEI
GHT
:
156.
7l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY24(
BODYWEI
GHT
:
153.
3l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY25(
BODYWEI
GHT
:
152.
6l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY26(
BODYWEI
GHT
:
152.
6l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY27(
BODYWEI
GHT
:
152.
6l
bs
)
Adj
us
t
edDi
et
:
220gpr
o155gc
ar
bs38gf
at
*
Not
ewe
i
ghtl
os
shaspl
at
e
aue
df
or3day
s
.
Youne
e
dt
o
mak
eac
hanget
oy
ourAdj
us
t
e
dDi
e
t
.
Dr
opy
ourc
ar
bsby
2550gr
amspe
rdayandge
tt
hewe
i
ghtl
os
st
oc
ont
i
nue
.
I
f
y
oudr
opy
ourc
ar
bsandy
ourwe
i
ghts
t
i
l
ldoe
s
n'
tdr
op,
t
he
n
y
oumayne
e
dt
ot
ak
ear
e
f
e
e
dday
.
DAY28(
BODYWEI
GHT
:
152.
2l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY29(
BODYWEI
GHT
:
151.
2l
bs
)
Adj
us
t
edDi
et
:
220gpr
o180gc
ar
bs38gf
at
DAY30REFEED(
BODYWEI
GHT150.
9)
Ref
eedDi
et
:
220gpr
o440gc
ar
bs75gf
at
SHREDWI
THBUENDI
A
1
4
S
CHEATMEAL
Idefini
t
el
yam afir
m bel
i
everi
nc
heatmeal
sdur
i
ngac
ut
.
Yourc
heat
meal
swi
l
lbedi
c
t
at
edbyyourpr
ogr
es
sandyourwei
ghtl
os
s
.
The
i
dealt
i
mef
orac
heatmeali
spos
twor
k
out
.
Yourbodyi
soper
at
i
ngat
i
t
shot
t
es
tandmos
teffic
i
entf
ol
l
owi
ngwei
ghtt
r
ai
ni
ngandyourbody
wi
l
lut
i
l
i
z
et
heex
t
r
ac
al
or
i
es
,
c
ar
bs
,
f
at
sandpr
ot
ei
nt
ohel
pbui
l
d
mor
emus
c
l
emas
s
.
T
r
yt
oc
ons
umeyourc
heatmeal
sont
hedaysyou
ar
ewor
ki
ngal
aggi
ngbodypar
t
.
Wewantt
oovernour
i
s
ht
hatmus
c
l
e
t
omak
es
ur
ewear
eget
t
i
ngmax
i
mum gai
ns
.
I
ti
si
mpor
t
antt
hatwe
mak
es
mar
tc
hoi
c
eswi
t
hourc
heatmeal
s
.
Thes
ec
heatmeal
ss
er
vea
pur
pos
et
or
evampyourmet
abol
i
s
m.
Mak
es
ur
eyouar
eeat
i
ng
qual
i
t
yf
ood.
Nof
as
tf
ood!
F
AVORI
TECHEATMEAL
S
Per
s
i
anF
ood(
k
ebabk
oobi
deh,
orc
hi
c
k
enJ
ooj
eh,
bas
mat
ir
i
c
e,
hummus
I
nnoutBur
gerorHabi
tBur
ger(
3x
1ani
mals
t
yl
ewi
t
hf
r
i
esanddi
etc
ok
e)
Sus
hiorKor
eanBBQ
CHEATMEAL
STOST
AYAWAYFROM
Pi
z
z
a
Deepf
r
i
edf
oods
Meal
swi
t
hl
owpr
ot
ei
n
F
as
tF
ood
SHREDWI
THBUENDI
A
1
5
NG
NI
AI
R
T
Dur
i
ngt
hi
st
i
mewear
ef
oc
us
edonpr
es
er
vi
ng
mus
c
l
emas
sands
hr
eddi
ngbodyf
at
.
Ourwei
ght
t
r
ai
ni
ngpr
ogr
am wi
l
lbedr
i
venbyhyper
t
r
ophi
c
wor
k
out
sbutal
s
oenf
or
c
i
nghi
ghi
nt
ens
i
t
yand
hi
ghvol
ume.
I
ti
si
mpor
t
antt
oputi
nal
otof
“
wor
k”i
nt
hegym att
hi
st
i
me.
Yous
houl
dbe
pus
hi
ngyourl
i
mi
t
sandgi
vi
ngmax
i
malex
er
t
i
on
eac
hday.
Dr
i
ppi
ngheadt
ot
oei
ns
weati
s
ex
pec
t
ed,
andbei
ngoutofbr
eat
hi
nbet
ween
s
et
si
sagi
ven.
Thet
er
m wear
egoi
ngt
of
oc
uson
i
s“
EPOC”
,
whi
c
hs
t
andsf
orex
c
es
spos
tox
ygen
c
ons
umpt
i
on.
Thi
si
sbas
i
c
al
l
yyourbody’
saf
t
er
bur
ner
.
Thi
nkofi
tl
i
k
eac
arengi
ne,
t
hehi
gher
your
evyourengi
net
hehot
t
ert
heengi
newi
l
l
getandt
hel
ongeri
twi
l
lt
ak
et
oc
ooldown.
Whendoi
nghi
ghi
nt
ens
i
t
ywei
ghtt
r
ai
ni
ng,
your
body’
s“
EPOC”i
nc
r
eas
ess
i
gni
fic
ant
l
y
,
yi
el
di
ng
mor
ec
al
or
i
esbur
nedf
oral
ongerper
i
odoft
i
me.
EPOCi
spr
et
t
ymuc
hdi
c
t
at
edbyt
heeffor
tyou
gi
vei
nt
hegym.
SHREDWI
THBUENDI
A
1
6
O
DI
CAR
Car
di
oi
si
mper
at
i
vet
ohel
pgetyout
oyourmos
tl
eanes
ts
t
at
e.
Thi
swi
l
lhel
pi
nc
r
eas
et
her
mogenes
i
s(
el
evat
ec
or
et
emp.
)whi
c
h
wi
l
lboos
tyourmet
abol
i
s
m andgetyourbodyt
or
unal
otmor
e
effic
i
ent
l
y.
Wewi
l
lbei
nc
or
por
at
i
ngHI
I
T(
hi
ghi
nt
ens
i
t
yi
nt
er
val
t
r
ai
ni
ng)aswel
lass
t
eadys
t
at
ec
ar
di
o.
HI
I
T
HI
I
T-i
saf
or
m ofi
nt
er
valt
r
ai
ni
ng,
ac
ar
di
ovas
c
ul
arex
er
c
i
s
es
t
r
at
egy
al
t
er
nat
i
ngs
hor
tper
i
odsofi
nt
ens
eanaer
obi
cex
er
c
i
s
ewi
t
hl
es
s
i
nt
ens
er
ec
over
yper
i
ods
.
Ipr
ef
erhi
tc
ar
di
oatt
hebegi
nni
ngofmy
c
ut
t
i
ngphas
ewhenIhavemor
ebodyf
atonmybody.
Ex
ampl
e:
s
pr
i
nt
i
ng50yar
dsandt
henwal
ki
ng50yar
ds
,
r
epeat
.
STEADYSTATECARDI
O
St
eadySt
at
eCar
di
o:
f
or
m orc
ar
di
owher
eyouar
et
ar
get
i
ngt
hef
at
bur
ni
ngz
onebutnotal
l
owi
ngyourhear
tr
at
et
oel
evat
et
oohi
gh.
Ex
ampl
e:
br
i
s
kwal
koni
nc
l
i
net
r
eadmi
l
loramoder
at
epac
eon
t
hes
t
ai
rmi
l
l
SHREDWI
THBUENDI
A
1
9
NDSET
MI
Wi
t
hever
yas
pec
toft
r
ai
ni
ng,
yourmi
nds
eti
st
hemos
ti
mpor
t
ant
f
ac
t
or
.
Yourmi
ndc
ont
r
ol
sever
yt
hi
ngandwhatyout
hi
nkyour
bodywi
l
lf
ol
l
ow.
Sowhenent
er
i
ngt
hi
spr
ogr
am,
l
eaveal
ldoubt
as
i
de.
St
ar
tvi
s
ual
i
z
i
ngyours
hr
ed.
Bef
or
eyout
r
ai
n,
c
l
os
eyour
eyesf
or30s
ec
onds
,
vi
s
ual
i
z
eyourwor
k
out
,
vi
s
ual
i
z
et
hec
hange,
t
hec
ont
r
ac
t
i
onsofeac
hr
ep,
ands
eeyour
s
el
fatyouri
dealbody
wei
ght
.
Thes
ement
als
t
eppi
ngs
t
oneswi
l
lc
hangeyourappr
oac
h
andat
t
i
t
udei
nt
hegym.
I
nor
dert
os
etnewPR’
s(
per
s
onalr
ec
or
ds
)
youmus
tbel
i
evei
nyour
s
el
f
.
Ic
annott
el
lyouofonet
i
met
hatI
gotundera4pl
at
ebenc
hpr
es
swher
eIt
ol
dmys
el
f
,
“
Idon'
tknow
i
fIc
andot
hi
s
”
,
andt
hewei
ghthasevergoneup.
Bef
or
eget
t
i
ng
under
neat
hanewPR,
Ihavet
ops
yc
hmys
el
fup,
Ihavet
ot
el
l
mys
el
f“
LI
GHTWEI
GHT”
,
andmos
ti
mpor
t
ant
l
yIhavet
obel
i
evei
t
!
Y
OURMI
NDS
ETI
SEV
ER
Y
T
HI
NG!
S
UC
C
ES
SS
T
AR
T
SF
R
OMWI
T
HI
N!
SHREDWI
THBUENDI
A
20
*Before taking supplements or training please consult with your physician
to ensure that you are healthy enough to complete the physical tasks
outlined in this program and healthy enough to take the supplements being
recommended. Some of the supplements are high stimulant products and
anyone with a heart condition or health issues should seek professional
consultation before beginning.
(Drink 16 oz of water with all of these supps): 2 scoops CARNITINE,
1 scoop of Aminos, 1/2-1 scoop LIPOCIDE IR
(Drink 10 mins prior to training): Pre work out, 1-2 scoop CARANITINE
(Sip throughout workout) 1 scoop Aminos
(Consume 30 mins after workout): 2 scoops Isolate Protein,
1 scoop Aminos
1 scoop Aminos
O
CARDI
OCOL
OT
R
P
WEEK12
F
ASTEDCARDI
O3xweek:
35mi
nsonSt
ai
rCl
i
mber(
St
eadySt
at
e)
*
Mi
ni
mal80100s
t
e
pspe
rmi
nut
e
,
k
e
e
pt
hi
s
pac
eupt
hee
nt
i
r
edur
at
i
onofc
ar
di
o
F
ASTEDSPRI
NTS3xweek:
(
15)50Yar
dSpr
i
nt
s(
HI
I
T)
*
Spr
i
nt50y
ar
ds
,
t
he
nwal
kbac
k50y
ar
ds
,
t
he
n
r
e
pe
at
.
MI
NI
MALREST
,
y
ourr
e
s
ti
st
hewal
kbac
k
WEEK34
F
ASTEDCARDI
O4xweek:
40mi
nsonSt
ai
rCl
i
mber(
St
eadySt
at
e)
*
Mi
ni
mal80100s
t
e
pspe
rmi
nut
e
,
k
e
e
pt
hi
s
pac
eupt
hee
nt
i
r
edur
at
i
onofc
ar
di
o
F
ASTEDSPRI
NTS2xweek:
(
20)50Yar
dSpr
i
nt
s(
HI
I
T)
*
Spr
i
nt50y
ar
ds
,
t
he
nwal
kbac
k50y
ar
ds
,
t
he
n
r
e
pe
at
.
MI
NI
MALREST
,
y
ourr
e
s
ti
st
hewal
kbac
k
WEEK56
F
ASTEDCARDI
O5xweek:
40mi
nsonSt
ai
rCl
i
mber(
St
eadySt
at
e)
*
Mi
ni
mal80100s
t
e
pspe
rmi
nut
e
,
k
e
e
pt
hi
s
pac
eupt
hee
nt
i
r
edur
at
i
onofc
ar
di
o
F
ASTEDSPRI
NTS1xweek:
(
20)50Yar
dSpr
i
nt
s(
HI
I
T)
*
Spr
i
nt50y
ar
ds
,
t
he
nwal
kbac
k50y
ar
ds
,
t
he
n
r
e
pe
at
.
MI
NI
MALREST
,
y
ourr
e
s
ti
st
hewal
kbac
k
WEEK78
F
ASTEDCARDI
O5xweek:
30mi
nsonSt
ai
rCl
i
mber(
St
eadySt
at
e)
*
Mi
ni
mal80100s
t
e
pspe
rmi
nut
e
,
k
e
e
pt
hi
s
pac
eupt
hee
nt
i
r
edur
at
i
onofc
ar
di
o
F
ASTEDSPRI
NTS1xweek:
(
20)50Yar
dSpr
i
nt
s(
HI
I
T)
*
Spr
i
nt50y
ar
ds
,
t
he
nwal
kbac
k50y
ar
ds
,
t
he
n
r
e
pe
at
.
MI
NI
MALREST
,
y
ourr
e
s
ti
st
hewal
kbac
k
POSTWORKOUTCARDI
O:5xweek:
30mi
nsonSt
ai
rCl
i
mber(
St
eadySt
at
e)
*
Mi
ni
mal80100s
t
e
pspe
rmi
nut
e
,
k
e
e
pt
hi
s
pac
eupt
hee
nt
i
r
edur
at
i
onofc
ar
di
o
SHREDWI
THBUENDI
A
23
on
i
t
i
r
nut
NUTRI
TI
ONi
st
heonet
hi
ngt
hatwi
l
lmos
t
gr
eat
l
ydi
c
t
at
eyourphys
i
que.
Thef
oodyou
i
nt
ak
ei
sadi
r
ec
tr
eflec
t
i
onofhowyouwi
l
l
l
ookandf
eel
.
YOUMUSTUNDERSTAND
HOW TOCOUNTYOURMACROS!I
ti
ss
i
mpl
e
addi
t
i
on,
youal
lc
andoi
t
!THI
SI
SNOT
FLEXI
BLEDI
ETI
NG!Youmus
teatc
l
eanf
ood
butunder
s
t
andhowmuc
hpr
ot
ei
ni
si
nyour
meat
,
andhowmanyc
ar
bsyouar
e
eat
i
ngpermeal
.
PROTEI
N
4kCalper1gr
am (
3.
03.
8gofpr
ot
ei
nper
oneki
l
ogr
am ofbodywei
ght
)
CARBOHYDRATES
4kCalper1gr
am
CES
YSOUR
T
I
QUAL
PROTEI
N
Chi
c
k
enBr
eas
t
,
Fi
s
h,
L
eanSt
eaks
,
Sal
mon,
T
ur
k
ey
br
eas
t
,
EggWhi
t
es
,
Whol
eEggs
,
WheyPr
ot
ei
n
(
4ozofc
hi
c
k
en=28gpr
ot
ei
n)
CARBOHYDRATES
Br
ownRi
c
e,
Whi
t
eRi
c
e,
SweetPot
at
o,
RedPot
at
o,
Whol
eGr
ai
nPas
t
a,
Oat
s
,
F
r
es
hF
r
ui
t
s
,
Veget
abl
es
(
1ozofs
weetpot
at
o=6gc
ar
bs
)
(
1c
.
br
ownr
i
c
e=45gc
ar
bs
)
F
ATS
Ol
i
veOi
l
,
Al
mondBut
t
er
,
Avoc
ado,
Al
monds
,
Cas
hews
,
Coc
onutOi
l
(
2t
bspeanutbut
t
er
=17gf
at
)
HOW MANYMEAL
SPERDAY?ANDHOW OFTEN?
57meal
sperday.
Eat
i
ngever
y2.
53hour
s
.
F
ATS
9kCalper1gr
am
SHREDWI
THBUENDI
A
24
HASE1
P
WEEK1-4
SHREDWI
THBUENDI
A
25
T
CHES
P
ART1
CABL
ECHESTFL
Y
CABL
EFL
Y(
L
ADDERS)
LI
VEDEMO
Se
t1:15r
e
ps
*
*
*
War
mups
e
t
Se
t2:15r
e
ps
*
*
*
War
mups
e
t
Se
t3:12r
e
ps
Se
t4:12r
e
ps
Se
t5:12r
e
ps
Se
t6:10r
e
ps
*
*
Dr
ops
e
t
de
c
e
r
as
et
hewe
i
ghtand
c
ompl
e
t
e10mor
er
e
pswi
t
houtr
e
s
t
.
*
Re
s
t45s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
DBI
NCL
I
NE
I
LLUSTRATI
ON
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
5r
e
pL
owc
abl
efly
,
5r
e
pMi
dc
abl
efly
,
5r
e
phi
ghc
abl
eflyr
e
pe
at3x
Se
t2:
5r
e
pL
owc
abl
efly
,
5r
e
pMi
dc
abl
efly
,
5r
e
phi
ghc
abl
eflyr
e
pe
at3x
Se
t3:
5r
e
pL
owc
abl
efly
,
5r
e
pMi
dc
abl
efly
,
5r
e
phi
ghc
abl
eflyr
e
pe
at3x
Se
t4:
5r
e
pL
owc
abl
efly
,
5r
e
pMi
dc
abl
efly
,
5r
e
phi
ghc
abl
eflyr
e
pe
at3x
*
Supe
r
Se
te
ac
hs
e
twi
t
h15pus
hups
*
Re
s
t4060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
Se
t1:
15r
e
ps
*
*
*
War
mups
e
t
Se
t2:
15r
e
ps
Se
t3:
12r
e
ps
Se
t4:
12r
e
ps
Se
t5:
8Par
t
i
alt
oF
ul
lRe
ps
*
Br
i
ngwe
i
ghtdownf
orf
ul
ls
t
r
e
t
c
h,pr
e
s
s
1/
2way
upont
hec
ont
r
ac
t
i
on,
t
he
nbac
kdownt
oaf
ul
l
s
t
r
e
t
c
h,
t
he
npr
e
s
st
hr
oughaf
ul
lr
e
p.
Thate
qual
s1r
e
p.
*
Re
s
t60s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
HASE1
P
SHREDWI
THBUENDI
A
27
back
P
ART1
BACKEXTENSI
ONS
I
LLUSTRATI
ON
Se
t1:
25r
e
ps
Se
t2:
25r
e
ps
Se
t3:
25r
e
ps
Se
t4:
25r
e
ps
PUL
L
UPS
I
LLUSTRATI
ON
BARBEL
LBENTOVERROW TOSTRAI
GHTL
EGDEADL
I
FT
I
LLUSTRATI
ON
LI
VEDEMO
I
LLUSTRATI
ON
Se
t1:
10r
owsand10de
adl
i
f
t
s(
al
t
e
r
nat
i
ng)
Se
t2:
10r
owsand10de
adl
i
f
t
s(
al
t
e
r
nat
i
ng)
Se
t3:
10r
owsand10de
adl
i
f
t
s(
al
t
e
r
nat
i
ng)
Se
t4:
10r
owsand10de
adl
i
f
t
s(
al
t
e
r
nat
i
ng)
Se
t5:
10r
owsand10de
adl
i
f
t
s(
al
t
e
r
nat
i
ng)
*
Re
s
t60s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
*
I
mpor
t
antt
oke
e
py
ourl
owe
rbac
kar
c
he
d,
ke
e
py
our
but
touthi
psc
oc
ke
d,
andy
ourc
he
s
tup.
Al
way
ss
t
r
e
t
c
h
y
ourl
at
sont
hene
gat
i
v
emot
i
on.
REVERSEGRI
PL
ATPUL
LDOWN
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
maxr
e
p
Se
t1:
15r
e
ps
Se
t2:
maxr
e
p
Se
t2:
15r
e
ps
Se
t3:
maxr
e
p
Se
t3:
12r
e
ps
Se
t4:
maxr
e
p
Se
t4:
12r
e
ps
*
I
fy
ouc
antdopul
l
ups
,
us
eanas
s
i
s
t
e
d
pul
l
upmac
hi
neanddo15r
e
pse
ac
hs
e
t
. *
Re
s
t60s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
*
Bes
ur
et
os
t
r
e
t
c
hal
lt
hewayup,
asy
oupul
ldown
*
Re
s
t40s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
dr
i
v
ey
oure
l
bowsdownandt
oy
ours
i
de
s
,
ke
e
pi
ng
y
ourl
owe
rbac
kar
c
he
dandy
ourc
he
s
tupt
owar
d
t
hec
e
i
l
i
ng.
HASE1
P
SHREDWI
THBUENDI
A
29
DER
HOUL
S
P
ART1
DBSHOUL
DERPRESS
SI
NGL
EARM DBL
ATERALRAI
SE
I
LLUSTRATI
ON
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
15r
e
ps
*
*
*
War
mup
Se
t2:
15r
e
ps
*
*
*
War
mup
Se
t3:
10r
e
ps
Se
t4:
10r
e
ps
Se
t5:
10r
e
ps
LI
VEDEMO
Se
t1:
10r
e
ps
*
hol
datt
opofc
ont
r
ac
t
i
onf
or1s
e
c
ond
Se
t2:
10r
e
ps
*
hol
datt
opofc
ont
r
ac
t
i
onf
or1s
e
c
ond
Se
t3:
10r
e
ps
*
hol
datt
opofc
ont
r
ac
t
i
onf
or1s
e
c
ond
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
DBL
ATERAL
ST
ANDI
NGDBOVERHEADPRESS(
PAL
MSF
ACI
NGI
N)
I
LLUSTRATI
ON
I
LLUSTRATI
ON
Se
t1:
15r
e
ps
*
*
*
War
mup
Se
t2:
10r
e
ps
Se
t3:
10r
e
ps
Se
t4:
10r
e
ps
Se
t1:
15r
e
ps
Se
t2:
10r
e
ps
Se
t3:
10r
e
ps
Se
t4:
10r
e
ps
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
HASE1
P
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
*
Ke
e
pas
l
i
ghtbe
ndi
ny
ourkne
e
s
,
andy
ourc
or
et
i
ght
.
Pr
e
s
si
nf
r
ontofhe
adnotbe
hi
ndt
hene
c
k.
SHREDWI
THBUENDI
A
31
DER
HOUL
S
P
ART2
BENTOVERREARDEL
TFL
Y
MACHI
NEREARDEL
TFL
Y(
ONCHESTFL
YMACHI
NE)
I
LLUSTRATI
ON
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
15r
e
ps
Se
t2:
15r
e
ps
Se
t3:
15r
e
ps
Se
t4:
15r
e
ps
*
Dr
ops
e
tt
oal
i
ght
e
rwe
i
ght&fini
s
h
wi
t
h10r
e
ps
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
HASE1
P
LI
VEDEMO
Se
t1:
12r
e
ps
,
Se
t2:
12r
e
ps
Se
t3:
12r
e
ps
Se
t4:
12r
e
ps
*
Re
s
t30s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
SHREDWI
THBUENDI
A
32
EGS
L
WARMUP
A.CAL
FMACHI
NE/B.L
EGEXTENSI
ON/
C.L
YI
NGHAMSTRI
NGCURL
A.
I
LLUSTRATI
ON
LI
VEDEMO
B.
I
LLUSTRATI
ON
LI
VEDEMO
C.
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
20r
e
ps
/10r
e
ps
/10r
e
ps
Se
t2:
20r
e
ps
/10r
e
ps
/10r
e
ps
Se
t3:
20r
e
ps
/10r
e
ps
/10r
e
ps
Se
t4:
20r
e
ps
/10r
e
ps
/10r
e
ps
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
nt
r
i
s
e
t
SMI
THMACHI
NESQUATS
(
CL
OSEST
ANCE)
I
LLUSTRATI
ON
HASE1
P
LI
VEDEMO
Se
t1:
20r
e
ps
Se
t2:
20r
e
ps
Se
t3:
15r
e
ps
Se
t4:
10r
e
ps
*
*
HEAVY
Se
t5:
10r
e
ps
*
*
HEAVY
Se
t6:
20r
e
ps
*
*
Dr
opt
hewe
i
ghts
i
gni
fic
ant
l
yandr
e
p
t
hi
ss
e
touty
ous
houl
dbedy
i
ng
byt
he12t
hr
e
p.
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
HACKSQUATS
I
LLUSTRATI
ON
Se
t1:
20r
e
pse
a
Se
t2:
20r
e
pse
a
Se
t3:
20r
e
pse
a
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
DBWAL
KI
NGL
UNGES
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
15s
t
r
i
de
se
al
e
g
Se
t2:
15s
t
r
i
de
se
al
e
g
Se
t3:
12s
t
r
i
de
se
al
e
g
Se
t4:
10s
t
r
i
de
se
al
e
g
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
L
YI
NGHAMSTRI
NGCURL
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
20r
e
ps
Se
t2:
20r
e
ps
Se
t3:
15r
e
ps
Se
t4:
15r
e
ps
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
SHREDWI
THBUENDI
A
33
A.DBHAMMERCURL
(
BOTHARMSSAMETI
ME)
/
B.TRI
CEPROPEPUSHDOWN
MS
AR
P
ART1
Ar
m daywi
l
lbedonei
nas
upe
r
s
e
tf
or
mat
.
1bi
c
e
pe
x
e
r
c
i
s
ewi
l
lbepe
r
f
or
me
dbac
kt
obac
k
t
o1t
r
i
c
e
pe
x
e
r
c
i
s
e
.
A.EZBARCURL
/
B.TRI
CEPSTRAI
GHTBARPUSHDOWN
A.
I
LLUSTRATI
ON
B.
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
15r
e
ps
/
15r
e
ps*
War
mup
Se
t2:
15r
e
ps
/
15r
e
ps
Se
t3:
15r
e
ps
/
15r
e
ps
Se
t4:
15r
e
ps
/
15r
e
ps
Se
t5:
15r
e
ps
/
15r
e
ps
*
Re
s
t30s
e
c
ondi
nbe
t
we
e
ns
e
t
s
A.
I
LLUSTRATI
ON
B.
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
15r
e
pse
aar
m/
15r
e
ps
Se
t2:
15r
e
pse
aar
m/
15r
e
ps
Se
t3:
12r
e
pse
aar
m/
12r
e
ps
Se
t4:
12r
e
pse
aar
m/
12r
e
ps
*
Re
s
t60s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
A.DBSI
NGL
EARM SPI
DERCURL
/
B.DBOVERHEADTRI
CEPEXTENSI
ON
A.
I
LLUSTRATI
ON
B.
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
15r
e
pse
aar
m/20r
e
ps
Se
t2:
12r
e
pse
aar
m/15r
e
ps
Se
t3:
12r
e
pse
aar
m/15r
e
ps
Se
t4:
12r
e
pse
aar
m/15r
e
ps
*
Re
s
t60s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
HASE1
P
SHREDWI
THBUENDI
A
34
MS
AR
P
ART2
A.DBCURL(
PAL
MSF
ACI
NGFORWARD,
BOTHARMSSAMETI
ME)
/
B.MACHI
NEDI
PS
A.BARBEL
LCURL
/
B.CL
OSEGRI
PPUSHUPS
A.
I
LLUSTRATI
ON
LI
VEDEMO
I
LLUSTRATI
ON
LI
VEDEMO
A.
I
LLUSTRATI
ON
B.
B.
I
LLUSTRATI
ON
Se
t1:
20r
e
ps
/20r
e
ps
Se
t2:
20r
e
ps
/20r
e
ps
Se
t3:
20r
e
ps
/20r
e
ps
Se
t1:
10r
e
psf
ol
l
owe
dby10par
t
i
alr
e
ps
/15r
e
ps
Se
t2:
10r
e
psf
ol
l
owe
dby10par
t
i
alr
e
ps
/15r
e
ps
Se
t3:
5par
t
i
alr
e
psf
ol
l
owe
dby10f
ul
lr
e
ps
/15r
e
ps
Se
t4:
5par
t
i
alr
e
psf
ol
l
owe
dby10f
ul
lr
e
ps
/15r
e
ps
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
HASE1
P
SHREDWI
THBUENDI
A
35
HASE2
P
WEEK5-8
SHREDWI
THBUENDI
A
36
ABS
TRAI
N5XAWEEK
5DAYSPL
I
T
MONDAY
- CHEST
TUESDAY
- BACK
WEDNESDAY
- OFF
THURSDAY
- SHOUL
DERS
FRI
DAY
- ARMS
4x
20r
e
ps
SATURDAY
-L
EGS
DECL
I
NEBENCHREVERSECRUNCH
SUNDAY
- REPEAT(
CHEST)
L
EGL
I
FTS(
ADVANCEDHANGFROM PUL
LUPBAR)
I
LLUSTRATI
ON
LI
VEDEMO
4x
20r
e
ps
CABL
ECRUNCHES
I
LLUSTRATI
ON
I
LLUSTRATI
ON
4x
20r
e
ps
BI
CYCL
ECRUNCHES
I
LLUSTRATI
ON
4x
20r
e
ps
HASE2
P
SHREDWI
THBUENDI
A
37
T
CHES
P
ART1
SMI
THMACHI
NEI
NCL
I
NE
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
15r
e
ps
*
*
*
War
mups
e
t
Se
t2:
15r
e
ps
*
*
*
War
mups
e
t
Se
t3:5par
t
i
alr
e
psf
ol
l
owe
dby10f
ul
lr
e
ps
Se
t4:5par
t
i
alr
e
psf
ol
l
owe
dby8f
ul
lr
e
ps
Se
t5:5par
t
i
alr
e
psf
ol
l
owe
dby5f
ul
lr
e
ps
Se
t6:5par
t
i
alr
e
psf
ol
l
owe
dby5f
ul
lr
e
ps
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
DBI
NCL
I
NECL
OSEGRI
PPRESS
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
15r
e
ps
*
*
*
War
mups
e
t
Se
t2:
15r
e
ps
Se
t3:
12r
e
ps
Se
t4:
10r
e
ps
Se
t5:
10Par
t
i
alt
oF
ul
lRe
ps
CABL
EFL
YTOCABL
EPRESS
I
LLUSTRATI
ON
I
LLUSTRATI
ON
Se
t1:
5r
e
pL
owc
abl
efly
,
5r
e
pMi
dc
abl
efly
,
5r
e
phi
ghc
abl
eflyr
e
pe
at3x
Se
t2:
5r
e
pL
owc
abl
efly
,
5r
e
pMi
dc
abl
efly
,
5r
e
phi
ghc
abl
eflyr
e
pe
at3x
Se
t3:
5r
e
pL
owc
abl
efly
,
5r
e
pMi
dc
abl
efly
,
5r
e
phi
ghc
abl
eflyr
e
pe
at3x
Se
t4:
5r
e
pL
owc
abl
efly
,
5r
e
pMi
dc
abl
efly
,
5r
e
phi
ghc
abl
eflyr
e
pe
at3x
*
Supe
r
Se
te
ac
hs
e
twi
t
h15pus
hups
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
*
Br
i
ngwe
i
ghtdownf
orf
ul
ls
t
r
e
t
c
h,
pr
e
s
s
1/
2way
upont
hec
ont
r
ac
t
i
on,
t
he
nbac
kdownt
oaf
ul
l
s
t
r
e
t
c
h,
t
he
npr
e
s
st
hr
oughaf
ul
lr
e
p.
Thate
qual
s1r
e
p.
*
Re
s
t60s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
HASE2
P
SHREDWI
THBUENDI
A
38
T
CHES
P
ART2
SMI
THI
NCL
I
NEPRESS
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
15r
e
ps
Se
t2:5f
ul
lr
e
ps
,
5par
t
i
alr
e
ps
,
5f
ul
lr
e
ps
,
5par
t
i
alr
e
ps
Se
t3:
5f
ul
lr
e
ps
,
5par
t
i
alr
e
ps
,
5f
ul
lr
e
ps
,
5par
t
i
alr
e
ps
Se
t4:
5f
ul
lr
e
ps
,
5par
t
i
alr
e
ps
,
5f
ul
lr
e
ps
,
5par
t
i
alr
e
ps
*
Par
t
i
alr
e
ps
,
al
lt
hewaydowni
nt
oaf
ul
ls
t
r
e
t
c
h
andpr
e
s
sonl
yhal
fwayup.
MACHI
NEFL
Y
I
LLUSTRATI
ON
Se
t1:
12r
e
ps
Se
t2:
12r
e
ps
Se
t3:
12r
e
ps
Se
t4:
12r
e
ps
Se
t5:
12r
e
ps
*
Supe
r
s
e
te
ac
hs
e
twi
t
hpus
hupt
i
l
lf
ai
l
ur
e
*
Re
s
t20s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
HASE2
P
SHREDWI
THBUENDI
A
39
back
P
ART1
DEADL
I
FTS
I
LLUSTRATI
ON
DBSI
NGL
EARM BENTOVERROWS
LI
VEDEMO
Se
t1:
15r
e
ps
*
*
War
mup
Se
t2:
10r
e
ps
Se
t3:
10r
e
ps
Se
t4:
10r
e
ps
Se
t5:
10r
e
ps
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
PUL
L
DOWNS
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
15r
e
p
Se
t2:
12r
e
p
Se
t3:
12r
e
p
Se
t4:
10r
e
p
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
I
LLUSTRATI
ON
Se
t1:
15r
e
ps
Se
t2:
15r
e
ps
Se
t3:
10r
e
ps
Se
t4:
10r
e
ps
*
Re
s
t60s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
*
I
mpor
t
antt
oke
e
py
ourl
owe
rbac
kar
c
he
d,
ke
e
py
our
but
touthi
psc
oc
ke
d,
andy
ourc
he
s
tup.
Al
way
ss
t
r
e
t
c
h
y
ourl
at
sont
hene
gat
i
v
emot
i
on.
TBARROW
I
LLUSTRATI
ON
Se
t1:
15r
e
ps
Se
t2:
15r
e
ps
Se
t3:
12r
e
ps
Se
t4:
12r
e
ps
*
Re
s
t60s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
HASE2
P
SHREDWI
THBUENDI
A
40
back
P
ART2
SEATEDCABL
EROW
(
UNDERHANDGRI
P)
BACKEXTENSI
ONS
I
LLUSTRATI
ON
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
20r
e
pse
aar
m
Se
t2:
15r
e
pse
aar
m
Se
t3:
15r
e
pse
aar
m
Se
t4:
10r
e
pse
aar
m
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
Se
t1:
25r
e
ps
Se
t2:
25r
e
ps
Se
t3:
25r
e
ps
Se
t4:
25r
e
ps
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
nss
e
t
s
CABL
EROPESTRAI
GHT
ARM PUL
LDOWN
I
LLUSTRATI
ON
Se
t1:
20r
e
ps
Se
t2:
15r
e
ps
Se
t3:
15r
e
ps
Se
t4:
15r
e
ps
*
r
e
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
HASE2
P
SHREDWI
THBUENDI
A
41
DER
HOUL
S
P
ART1
SMI
THMACHI
NESHOUL
DERPRESS
DBFRONTRAI
SE(
THUMBSUP
,BOTHARMSSAMETI
ME)
I
LLUSTRATI
ON
I
LLUSTRATI
ON
Se
t1:
15r
e
ps
*
*
*
war
mup
Se
t2:
15r
e
ps
*
*
*
war
mup
Se
t3:
5par
t
i
alr
e
ps
,
5f
ul
lr
e
ps
,
5par
t
i
alr
e
ps
,
5f
ul
lr
e
ps
Se
t4:
5par
t
i
alr
e
ps
,
5f
ul
lr
e
ps
,
5par
t
i
alr
e
ps
,
5f
ul
lr
e
ps
Se
t5:
5par
t
i
alr
e
ps
,
5f
ul
lr
e
ps
,
5par
t
i
alr
e
ps
,
5f
ul
lr
e
ps
Se
t1:
10r
e
ps
*
hol
datt
opofc
ont
r
ac
t
i
onf
or1s
e
c
ond
Se
t2:
10r
e
ps
*
hol
datt
opofc
ont
r
ac
t
i
onf
or1s
e
c
ond
Se
t3:
10r
e
ps
*
hol
datt
opofc
ont
r
ac
t
i
onf
or1s
e
c
ond
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
DBL
ATERALDROPSETS
I
LLUSTRATI
ON
LI
VEDEMO
*
De
c
r
e
as
eby5l
bse
adr
ops
e
t
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
BARBEL
LFRONTRAI
SE
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
15r
e
ps
Se
t2:
15r
e
ps
Se
t3:
15r
e
ps
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
Se
t1:
10r
e
ps
,
12r
e
ps
,
15r
e
ps
Se
t2:
8r
e
ps
,
10r
e
ps
,
12r
e
ps
Se
t3:
6r
e
ps
,
8r
e
ps
,
10r
e
ps
Se
t4:
4r
e
ps
,
6r
e
ps
,
8r
e
ps
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
HASE2
P
SHREDWI
THBUENDI
A
42
,�
.·
EGS
L
SMI
THMACHI
NEL
UNGES
WARMUP
A.CAL
FMACHI
NE/B.L
EGEXTENSI
ON/
C.L
YI
NGHAMSTRI
NGCURL
A.
I
LLUSTRATI
ON
LI
VEDEMO
B.
I
LLUSTRATI
ON
LI
VEDEMO
C.
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
20r
e
ps
/
10r
e
ps
/
10r
e
ps
Se
t2:
20r
e
ps
/
10r
e
ps
/
10r
e
ps
Se
t3:
20r
e
ps
/
10r
e
ps
/
10r
e
ps
Se
t4:
20r
e
ps
/
10r
e
ps
/
10r
e
ps
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
nt
r
i
s
e
t
L
EGPRESS
(
SHOUL
DERWI
DTHST
ANCE)
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
20r
e
ps
Se
t2:
20r
e
ps
Se
t3:
15r
e
ps
Se
t4:
10r
e
ps
*
*
HEAVY
Se
t5:
10r
e
ps
*
*
HEAVY
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
HASE2
P
I
LLUSTRATI
ON
Se
t1:
20r
e
pse
al
e
g
Se
t2:
15r
e
pse
al
e
g
Se
t3:
12r
e
pse
al
e
g
Se
t4:
10r
e
pse
al
e
g
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
SUMODEADL
I
FT
I
LLUSTRATI
ON
Se
t1:
20r
e
ps
Se
t2:
15r
e
ps
Se
t3:
12r
e
ps
Se
t4:
10r
e
ps
*
Re
s
t6090s
e
c
ondsi
nbe
t
we
e
ns
e
t
SEATEDHAMSTRI
NGCURLSUPERSET
W/
*L
EGEXTENSI
ONS
I
LLUSTRATI
ON
wi
t
h
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
20r
e
ps
,
20r
e
ps
Se
t2:
20r
e
ps
,
20r
e
ps
Se
t3:
15r
e
ps
,
15r
e
ps
Se
t4:
15r
e
ps
,
15r
e
ps
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
SHREDWI
THBUENDI
A
44
MS
AR
P
ART1
Ar
m daywi
l
lbedonei
nas
upe
r
s
e
tf
or
mat
.
1bi
c
e
pe
x
e
r
c
i
s
ewi
l
lbepe
r
f
or
me
dbac
kt
obac
k
t
o1t
r
i
c
e
pe
x
e
r
c
i
s
e
.
A.BARBEL
LCURL
/
B.CL
OSEGRI
PBENCHPRESS
A.MACHI
NEPREACHERCURL
/
B.MACHI
NEDI
PS
A.
I
LLUSTRATI
ON
A.
I
LLUSTRATI
ON
B.
I
LLUSTRATI
ON
B.
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
20r
e
ps
/
20r
e
ps
*
War
mup
Se
t2:
15r
e
ps
/
15r
e
ps
*
War
mup
Se
t3:
15r
e
ps
/
15r
e
ps
Se
t4:
10r
e
ps
/
10r
e
ps
Se
t5:
10r
e
ps
/
10r
e
ps
Se
t1:
20r
e
pse
aar
m/
20r
e
ps
Se
t2:
15r
e
pse
aar
m/
20r
e
ps
Se
t3:
12r
e
pse
aar
m/
20r
e
ps
Se
t4:
10r
e
pse
aar
m/
20r
e
ps
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
*
Re
s
t30s
e
c
ondi
nbe
t
we
e
ns
e
t
s
HASE2
P
SHREDWI
THBUENDI
A
45
MS
AR
P
ART2
A.CABL
ESTRAI
GHTBARCURL
/
B.CABL
EREVERSEGRI
PSTRAI
GHTBAR
PUSHDOWN
A.
I
LLUSTRATI
ON
B.
I
LLUSTRATI
ON
Se
t1:
20r
e
ps
/20r
e
ps
Se
t2:
15r
e
ps
/15r
e
ps
Se
t3:
12r
e
ps
/12r
e
ps
Se
t4:
10r
e
ps
/10r
e
ps
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
A.REVERSEGRI
PEZBARCURL
/
B.CABL
EROPEOVERHEADTRI
CEPEXTENSI
ONS
A.
I
LLUSTRATI
ON
B.
I
LLUSTRATI
ON
LI
VEDEMO
Se
t1:
10r
e
psf
ol
l
owe
dby10par
t
i
alr
e
ps
/
10r
e
psf
ol
l
owe
dby10par
t
i
alr
e
ps
Se
t2:
10r
e
psf
ol
l
owe
dby10par
t
i
alr
e
ps
/
10r
e
psf
ol
l
owe
dby10par
t
i
alr
e
ps
Se
t3:
5par
t
i
alr
e
psf
ol
l
owe
dby10f
ul
lr
e
ps
/
10r
e
psf
ol
l
owe
dby10par
t
i
alr
e
ps
Se
t4:
5par
t
i
alr
e
psf
ol
l
owe
dby10f
ul
lr
e
ps
/
10r
e
psf
ol
l
owe
dby10par
t
i
alr
e
ps
Se
t5:
5par
t
i
alr
e
psf
ol
l
owe
dby10f
ul
lr
e
ps
/
10r
e
psf
ol
l
owe
dby10par
t
i
alr
e
ps
*
Re
s
t3060s
e
c
ondsi
nbe
t
we
e
ns
e
t
s
HASE2
P
SHREDWI
THBUENDI
A
46
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