LOSE FAT & SCULPT YOUR PHYSIQUE IN JUST 12 WEEKS
Copyright 2018 © All Rights Reserved. Josh Vogel
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Published by Vogelitis Physique Sculpting and Training Systems, LLC. | Authored by Josh Vogel
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Operation Shred | Josh Vogel |
T A B L E
O F
CONTENTS
WELCOME | PAGE 4
PROGRAM SUPPORT | PAGE 5
NUTRITION PLAN | PAGE 6-13
WORKOUT OVERVIEW | PAGE 14-15
DAY-TO-DAY | PAGE 16-21
Operation Shred | Josh Vogel |
WELCOME TO
OPERATION
SHRED
Thank you so much for picking up my latest guide! I really appreciate
you trusting me to guide you on your journey and help you get more
out of your body and life.
I know that losing fat and sculpting your physique is hard both mentally
and physically. It takes a lot out of you when you’re not feeling and looking
the way that you want to. I’ve worked with countless men and women of all
ages who have struggled with losing weight. For some, it’s been losing 100
pounds, for others, it’s been dialing in those last 10 pounds for a competition.
This guide is ideal for experienced trainees who want to optimize their body
for burning fat. If you’re brand new to working out, have 30+ pounds to lose,
and have health problems due to your weight, this likely isn’t the best guide
for you.
The program takes place over 12 weeks. In the first 4 weeks, you’ll be
performing movements through programming that optimize caloric output
while building lean mass. In weeks 5-8, you’ll continue with a full-body format
in addition to high intensity interval training (HIIT) at the beginning of your
workouts to enhance the overall metabolic effect of your training. In the final
4 weeks, you’ll incorporate some body part specific training to build and maintain
lean muscle mass while continuing with HIIT during each workout.
Before you get started, if you haven’t already, make sure you request access
to join the Operation: Shred Facebook group.
If you have questions, email my team at support@thejoshvogel.com.
Let’s go,
Josh Vogel
Operation Shred | Josh Vogel |
P R O G R A M
SUPPORT
If you have questions about any aspect of this program or need help
accessing something, please email support@thejoshvogel.com. Be sure
to include your full name and the email address you ordered from so that
we can access your account if necessary.
If we release a new version of this guide or publish updates, you will
automatically receive the latest version.
Thank you so much for purchasing Operation Shred! If you are ready
to take your body even further and you are looking to get more out of your
performance, check out my coaching page to learn more about working
with me.
Operation Shred | Josh Vogel |
N U T R I T I O N
PLAN
Your training needs to shift along with your nutrition. You can’t train the same you
did at 3,500 calories vs. 1,500 calories. When you don’t synchronize your training
and nutrition, your body is going to be in a more catabolic state, you’ll impair your
recovery, and you won’t have the energy to complete your workouts.
To begin this program, you’ll need to adjust your calories:
Males
Baseline
Females
Baseline
Under 150 lbs.
2,000 cals
Under 135 lbs.
1,400 cals
150-200 lbs.
2,300 cals
More than 135 lbs.
1,600 cals
More than 200 lbs. 2,500 cals
Remember: This is a baseline. You should calculate your macros and caloric
requirements to make sure you’re dialed in before beginning this program. If you
are active, have been following a consistent program, and are a healthy measure
of body fat, this program is for you.
Operation Shred | Josh Vogel |
N U T R I T I O N
PLAN
MACROS
For males:
Aim for 1.3g of protein per pound of bodyweight. Take 30% of your baseline
calories and use that for fat, with the remaining for carbohydrates.
For females:
Aim for 1g of protein per pound of bodyweight. Take 20% of your baseline calories
and use that for fat, with the remaining for carbohydrates.
So for example, if your caloric base intake is 2,200, multiply it by the percentage
of the macronutrient. For fat, let’s use 20%. 2,200 x .20 = 440. That’s the total
number of calories for the day that come from fat. To find the macro nutrient
number, divide 440 by 9 (fat), and 4 (carbs and protein), that is approximately
50g of fat for the day.
This formula is going to give
you the daily macronutrient
targets to hit. As you progress
in the program and you aren’t
gaining weight, I would suggest
for males at 50g of carbs at a time
and re-assess after a week. For females,
increase fats by 10g at a time
and re-assess after a week.
Carbs
20%
Proteins
40%
Fats
20%
As for macronutrient breakdowns, I believe that macronutrient ratios matter
throughout the day so long as you’re meeting your total consumption goals.
The current science we have on meal timing show that you are best having
4-6 protein feedings per day. Space these out as you see fit. It doesn’t have
to be exactly 2 hours. Just try to eat multiple meals with adequate protein.
Operation Shred | Josh Vogel |
N U T R I T I O N
PLAN
Protein should be spaced through the day but carb timing can make a difference
on fat loss. I believe that managing insulin spikes during the day will make
a difference in fat loss. What I mean by this is controlling when you consume
carbs. The least amount of insulin spikes we have during a day the greater our fat
loss ability is going to be.
For example, a diet of mine on a fat loss cycle would be something like:
Meal 1: 8 oz lean protein, 2 cups veggies, 15g coconut oil
Meal 2: 10 oz lean red meat, 2 cups green beans, 15g coconut oil (Pre-training meal)
Intra workout: 30g Cluster bomb, 7-10g bcaa, 5g leucine, 10g Glutamine
Meal 3: 8 oz lean protein, 150g carbohydrates
Meal 4: 8 oz lean protein, 15g grass fed butter, veggies
Meal 5: 8 oz lean protein or a shake, 100g carbohydrates
I keep my pre-training meal without carbs minus the carbs in the veggies,
and I keep my post-workout meal high in carbs and I actually mix low and high
GI carbs in that same meal. So, maybe I do white rice with a banana and honey.
It’s important to increase insulin post training as it is very anabolic and this would
be the most optimal time to have an insulin spike. I also consume carbs again
around bedtime with my last meal as carbs will increase serotonin levels which
help aid in relaxing and sleep.
The other meals I consume protein, veggies, and fats. Depending on your fat goal
you may not have to add extra fats to a meal if your protein source already has
some in it.
Operation Shred | Josh Vogel |
N U T R I T I O N
PLAN
The main points I suggest for optimal muscle growth are even protein
distribution with at least 20g of animal protein per meal. Additionally, keep your
fats high pre-training and fats low post-training with high carbohydrates post-workout training.
For general health, here are some foods I suggest making the bulk of your
dietary choices:
PROTEINS
Chicken, whole eggs, turkey, ham, beef, seafood (fish, scallops, shrimp, lobster, etc),
bison, egg beaters or whites, pork
CARBOHYDRATES
Any type of rice, potatoes of any color, Alexia baked fries, oatmeal, quinoia, whole grain
pasta noodles, veggie wraps, whole wheat wraps, cauliflower rice, rice cakes
FATS
Cheese, fattier cuts of meat (pork, steak, salmon, bacon, etc), almond/peanut butter,
olive oil, MCT oil, coconut oil, avocado oil, grass fed butter, almonds, cashews
Now for general dieting I suggest the macro split above but there are other styles
of dieting in which you can utilize during this program. Any diet that provides
a calorie deficit and adequate protein is going to work, but some diets work better
than others for maintaining adherence to the program. See the next page for more
about other diets.
Operation Shred | Josh Vogel |
N U T R I T I O N
PLAN
KETO DIETING
Ketogenic dieting is essentially a low carbohydrate diet. When we reduce the amount
of carbohydrates we consume, the liver produces ketone bodies. When your carbohydrate
consumption is low, you enter into a physiological state of ketosis. In essence, you starve
your body of carbohydrates so it must use fat and protein as fuel sources. In a ketogenic diet,
you typically restrict your net carbohydrates to less than 30g per day. As a result, you typically
consume more protein and fats to meet you other macronutrient and energy goals. Ketogenic
dieting can work very well with intermittent fasting (see below).
CLEAN DIETING
Now there may be another name for this but this is a very primal diet style. It is just meat,
potatoes, and some veggies every meal. This diet will be high protein, moderate carbs,
and moderate fat. For food choices you want to keep it simplistic. Chicken, bison, beef,
pork, eggs, potatoes, peppers, asparagus, green beans, spinach. There’s no need to go
overboard with food choice. The goal is to minimize foods that may cause inflammation
and digestive issues so the less we have the better we can pinpoint what works best
for out bodies. Keep your protein high. If your goal is 2,000 calories and you weigh 180 lbs,
keep your protein at 1.5g per pound of bodyweight. In fact, no matter your weight on this diet
keep your protein that high. So at that body weight and calorie intake your daily protein intake
will be about 270g. This is right around half your caloric intake. Next, take the remaining calories
and split them between 60/40 fats and carbs. So this would be about 60g of fat and 90g carbs.
Like above, keep carbs mostly post-training and pre-bed. Veggies will not count toward daily
carb intake. Eat as many veggies as you choose to do so. Enjoy them every meal if you want.
They are only going to help you.
INTERMITTENT FASTING
This diet strategy is done a few different ways but the one that is commonly done is a 16/8 style
fast. This means you will fast 16 hours of the day and eat in an 8 hour window. This works well
for losing fat but not your best bet for strength gains. In terms of pure fat loss it is can be
beneficial. Using a 40/40/20 split for your macros adjust your diet as needed and consume
your food within that 8-hour period. During the fast consume just water or EAAs. Please
understand that you are best off using this as a short term tool. It is best to consume 4-6 meals
per day spaced out evenly but this tool can be used short term for fat loss.
Operation Shred | Josh Vogel |
N U T R I T I O N
PLAN
What to do when fat loss stalls?
When fat loss stalls it can be very frustrating and defeating. But it isn’t impossible
to lose weight, although it can be tough at times. If fat loss was linear everyone
who has ever followed a diet would see the results they want. But our bodies
are not linear with fat loss. As you lose weight your metabolism slows down.
This happens naturally, our metabolisms are adaptive. So the longer you diet
and harder you diet the harder it can be to lose weight. So when weight loss
plateaus happen, what should you do?
First, make sure of a few things:
1. Make sure you are eating your calories properly. By this I mean making sure you are
not accidentally overeating and not accounting for calories consumed.
2. Make sure you are putting effort in on cardio. Cardio is not just walking on a treadmill
for fun, it’s a time to burn fat. Put effort here. Keep your heart rate 130-140 bpm and
make sure you are working on the treadmill and not just wasting time.
3. Make sure you are not being lazy outside of the gym. Track your steps. Ensure you
are hitting the same amount of steps as you were with a higher caloric intake. Lowering
step count will reduce total daily calories burned.
If these things are in order, you can start to make changes to your diet.
Operation Shred | Josh Vogel |
N U T R I T I O N
PLAN
CARB CYCLING
This is a diet strategy best used when fat loss stalls. Carb cycling is a strategy
in which you drop carbs very low for 4 days in a row and then have a very high
day of carbs and repeat.
For example, if your macros are P200/C150/F50 and you start to carb cycle
I would drop to 200/60/70. And on the high carb day jump to 180/260/50.
This can be tough as low carb days suck, but the refeeds usually are helpful
in getting you through the hard days.
REDUCE CALORIES
If you have been eating 1600 calories and fat loss stalls, you may need a slight
reduction in calories to see change. Metabolism adapts, and it may need
another drop in calories. Usually a 100-150 calorie drop is all that is needed
to see a change in weight loss.
INCREASE CALORIES
This is not your first option for increasing weight loss, but after dieting for a while
and very strictly, sometimes increasing calories can have a positive impact
on metabolism. I.e. refeed days can promote weight loss. But overall day to day
intake can increase to promote fat loss. So making slight increases in calories
by 100 or so Kcals can promote weight loss after long term dieting.
Operation Shred | Josh Vogel |
N U T R I T I O N
PLAN
SUPPLEMENT OVERVIEW
I am a true supporter of my sponsor, Redcon1. Not only do I use their supplements
myself every single day, but I always recommend them to my clients. You can
save 10% off your entire Redcon1 order when you use the code “JOSH10”
at checkout. Here are the supplements I recommend using throughout
the program to experience the best results. I’ve linked to each product below.
Remember: Always consult with your healthcare provider before beginning
any new nutrition or diet program.
MRE or MRE Light
Use as-needed to ensure you’re meeting
protein requirements and compliment
your diet. I use MRE as whey doesn’t sit
with me as well as whole food proteins.
MRE uses real food protein rather than
whey. But if you can tolerate whey well,
go with Redcon’s Isotope.
Creatine
Creatine has been shown to help substantially with muscle
growth and protein synthesis. While creatine is often used as a
mass gain supplement, it can be very helpful to use
something like Redcon1 Tagno post-training with
post-wor
your post-workout
meal.
EAA/BCAA Blend
BCAA’s are best if combined with an EAA blend.
Grunt provides just that. It helps aid in recovery and muscle
preservation when on a cut and calories are lower.
Highly Branched Cyclic Dextrin
For improved workout endurance and overall performance,
intra-wor
I recommend mixing this intra-workout
with creatine and EAA’s.
The most optimal dosing would be 15g for females and 25g for males.
Multi-Vitamin
Even if you’re eating a diet with the most essential components,
you may still benefit from supplemental dosing of certain vitamins.
For that reason, I recommend the Redcon1 Med Kit.
GI Juice
This provides essential nutrients from veggies and fruits along
with digestive enzymes to help aid in digestion and gut health.
Operation Shred | Josh Vogel |
Shop Now
MRE/MRE Lite/Isotope
Tango
Grunt
Cluster Bomb
Med Kit
GI Juice
W O R K O U T
OVERVIEW
TRAINING PARAMETERS
Do not swing any weights ever unless it says to cheat on some partials, which it won’t. I wrote
this so I would know. Form is everything. Your 50 lbs lateral raises don’t mean shit unless
you can contract your delts properly. Drop the load, learn the movement correctly and THEN
progress in weight. No one cares about your 315lbs bench if you bounce it like crazy off your
chest. However a controlled 315 is pretty rad.
Warm up sets are to warm up, not work. Warm up sets should be 3-4 reps max. They should
be ultra slow and making sure form is perfect. Strong contractions and deep stretches here.
Work through the range of motion to mobilize the joints and get your nervous system working
correctly. Always do a few warm up sets before going into the workout.
Do NOT stretch before the workout. I would suggest using no weight and working through
the exercise you’re about to perform slowly with the intent of squeezing your muscles hard
the whole time. For example squats, get in a squat stance and start by flexing your legs
and slowly pulling yourself into the hole and then squeezing hard still and lifting yourself
out of the hole.
Take an off day if you need to do so. Don’t half ass a workout if you’re exhausted. If you want
to be active do some cardio but these workouts are demanding. Take your time and take a day
off if you feel you can perform better on another day.
Train abdominals 2-3x per week. I suggest non weighted bodyweight only exercises. I enjoy
decline bench crunches and planks for core strength. Stabilize core on every lift no matter what.
Never have a soft core on any exercise.
Train calves 2-3x per week. I suggest doing standing calves one day and the next a seated
exercise. The third day do a superset of each. Do 5-6 sets of 8-12 reps per set.
Follow the prescribed tempo matters. The way tempo is written is in 4 numbers. The first
number is the eccentric, or the negative. The second number is the pause in the stretch
position. The third is the concentric and the fourth is the pause in the shortened or contracted
position.
Operation Shred | Josh Vogel |
W O R K O U T
OVERVIEW
Weeks 1-4
• Full body training
• Workouts will consist of movements to utilize the full body to burn the most calories
while still building lean muscle mass
• Moderate Intensity Steady State (MISS) Cardio 4x per week post-training for 25 min.
Weeks 5-8
• Full body training
• High Intensity Interval Training (HIIT) cardio is added prior to workouts to enhance
the overall metabolic effect of the training
• Can add MISS cardio on off days for 25-35 min.
Weeks 9-12
• More body part-specific training
• HIIT is prior to each training session
• Can add MISS cardio on off days for 25-35 min.
Operation Shred | Josh Vogel |
W E E K S
1-4
Week 1-4, Day 1
EXERCISE
SETS
REPS
TEMPO
REST
4
8-10
3011
80 secs.
10-12
3110
8-10
3011
Failure
2111
8-10
3111
6-10
2110
A1. Back Sqaut
A2. Lateral Raises
B1. Incline Dumbbell
Chest Fly
4
B2. Chin Ups
C1. Dumbbell Shoulder Press
4
C2. Dumbbell Curls
D1. Planks
3
45 sec. hold
60 secs.
45 secs.
45 secs.
Week 1-4, Day 2
EXERCISE
A1. Dumbbell Walking Lunges
SETS
REPS
TEMPO
REST
5
10 steps/leg
2010
70 secs.
12-15
3101
8-10
2010
6-8
3111
4-6
2121
5-8
4131
12-15
2110
A2. Tricep Extensions
B1. Dumbbell Front Raises
4
B2. Dumbbell Romanian Deadlift
C1. Close Grip Bench Press
4
C2. Guillotine Push Ups
D1. Rear Delt Dumbbell Fly
3
Operation Shred | Josh Vogel |
70 secs.
60 secs.
60 secs.
W E E K S
1-4
Week 1-4, Day 3
EXERCISE
SETS
REPS
TEMPO
A1. Deadlifts
5
5
2111
120 secs.
B1. Lying Leg Curl
3
10-12
2101
60 secs.
5-6
2111
8-10
2111
C2. Lateral Raises
8-10
2111
C3. BiBi-Lateral Dumbbell Row
6-8
2110
B2. Push Press
C1. Wide Grip Pulldown
D1. Planks
4
5
45 sec. hold
REST
60 secs.
60 secs.
Week 1-4, Day 4
EXERCISE
A1. Barbell Bench Press
SETS
REPS
TEMPO
REST
5
8-10
3111
70 secs.
5-8
2111
60 secs.
8-10
2110
12
2111
8-10
2121
6-8
2111
2110
A2. Bent Over Barbell Row
B1. Dumbbell Concentration
Curls
4
B2. Face Pulls
C1. V Bar Pressdown
4
C2. Spider Curls
D1. Leg Extentions
5
15
E1. Sit Ups
5
Failure
Operation Shred | Josh Vogel |
60 secs.
60 secs.
W E E K S
5-8
Week 5-8, Day 1
EXERCISE
SETS
REPS
Spin Bike
3
30 secs.
A1. Deadlift
5
5-6
2111
90 secs.
B1. Dumbbell Row
4
8-10
3110
60 secs.
6-8
2110
10-12
2111
8-10
2121
B2. Lateral Raise
C1. Face Pulls
4
C2. Front Raises
D1. Lying Leg Raises
5
TEMPO
REST
2 min.
10-15
60 secs.
60 secs.
Week 5-8, Day 2
EXERCISE
SETS
REPS
Sled Pushes or elliptical
at high resistance
3
30 secs.
A1. Incline Bench Press
5
5
3110
90 secs.
B1. Flat Dumbbell Press
4
6-8
2110
60 secs.
8-10
2121
10
2110
12-15
2111
2110
B2. Dumbbell Hammer Curls
C1. Seated Chest Fly
3
C2. Cable Curls
D1. Reverse Curls
4
8-10
E1. Bicycle Crunces
5
Failure
Operation Shred | Josh Vogel |
TEMPO
REST
90 secs.
60 secs.
60 secs.
70 secs.
W E E K S
5-8
Week 5-8, Day 3
EXERCISE
SETS
REPS
Spin Bike
3
30 secs.
A1. Squats
4
B1. Walking Lunges
4
10
B2. Overhead Tricep Ext.
C1. Leg Press
4
C2. Dumbbell Skull Crusher
D1. Planks
5
TEMPO
REST
2 min.
2110
90 secs.
10 steps/leg
3110
70 secs.
8-10
2111
10-12
3110
6-8
2111
60 secs.
90 secs.
60 secs.
Week 5-8, Day 4
EXERCISE
SETS
REPS
Sled Pushes or elliptical
at high resistance
3
30 secs.
A1. Dumbbell Shoulder Press
4
TEMPO
90 secs.
6-8
2110
A2. Dumbbell Hammer Curls
8-10
2110
A3. Bi-Lateral Dumbbell Row
8-10
2111
6-8
2110
Failure
1110
10-12
2110
8-10
2111
B1. Machine Chest Press
4
B2. Push Ups
C1. Rear Delt Fly
4
C2. DB Alternating Curls
Operation Shred | Josh Vogel |
REST
120 secs.
60 secs.
60 secs.
W E E K S
9-12
Week 9-12, Day 1
EXERCISE
SETS
REPS
Spin Bike
6
15 secs.
A1. Squats
4
8-10
4111
B1. Leg Extensions
4
12-15
2110
12 steps/leg
2110
10-12
2111
45 secs.
20
2111
45 secs.
B2. Walking Lunges
C1. Leg Press
5
D1. Hack Squats
2
TEMPO
REST
45 secs.
60 secs.
Week 9-12, Day 2
EXERCISE
SETS
REPS
Spin Bike
6
15 secs.
A1. Incline Barbell Press
4
5
3110
60 secs.
B1. Flat Dumbbell Flys
4
8-10
2110
120 secs.
6-8
3120
B2. Incline Dumbbell Press
B3. Guillotine Push Ups
C1. Machine Chest Fly
3
TEMPO
45 secs.
Failure
3131
15
4121
Operation Shred | Josh Vogel |
REST
90 secs.
W E E K S
9-12
Week 9-12, Day 3
EXERCISE
SETS
REPS
Spin Bike
6
15 secs.
A1. Rack Deads
4
5-6
2111
60 secs.
B1. Lat Pullovers
4
8-10
3121
90 secs.
12-15
2111
6-8
3121
8-10
2110
6-8
2111
B2. Deated Cable Row,
Upper Back focus
B3. Upper Back Pulldowns
C1. Bi-Lateral Dumbbell Row
4
C2. Shrugs
D1. Pull Ups
5
TEMPO
REST
45 secs.
Failure
60 secs.
60 secs.
Week 9-12, Day 4
EXERCISE
SETS
REPS
Spin Bike
6
15 secs.
A1. Leg Press
4
12-15
2111
20 steps/leg
2111
A2. Walking Lunges
A3. Pull Ups
TEMPO
REST
45 secs.
Failure
2110
6-8
3121
B2. Dumbbell Lateral Raise
8-10
2120
B3. Dumbbell Hammer Curl
8-10
2111
120 secs.
B1. Machine Chest Press
4
120 secs.
C1. Lying Leg Curls
4
15
2120
60 secs.
D1. Shoulder Press
5
12
2121
60 secs.
Operation Shred | Josh Vogel |