SKYWALKER'S AESTHETIC SHREDDING DIET OF CHAMPIONS
Total Calories:
2500
Carbs
43%
258g
Proteins
43%
258g
Fats
14%
39g
14% 43% Carbs Proteins Hello and thank you for purchasing
my guide to your ULTIMATE shred!
43% Fats While shredding many people make the
mistake of trying to lose as much weight
as possible in the shortest amount of time.
This is actually super counter-productive considering the fact that if you/re cut too hard you'll just
end up losing a lot of muscle mass that you will have to regain when you start bulking up again.
With that in mind I've created this diet and workout routine meant to work hand-in-hand to
help you achieve the maximum gains. The diet focuses on healthy foods with low preservatives,
healthy carbs, and high proteins. Perfect for cutting body fat while maintaining as much muscle mass
as possible! Obviously you can be a little flexible with the diet, but the less you stray the better.
Goodluck with your shredding goals and keep me updated with your progress :)
SKYWALKER'S AESTHETIC SHREDDING DIET OF CHAMPIONS
BREAKFAST:
EGG WHITES
GREEK YOGURT (FAT-FREE)
WHOLE GRAIN OATS
UNITS:
6 whites
6 ounces
1/3 cup dry
CALORIES:
102
100
120
LUNCH:
GROUND TURKEY (93% LEAN)
WHOLE WHEAT PASTA
UNITS:
7 ounces
110 grams uncooked
CALORIES:
301
420
POSTWORKOUT MEAL:
BROWN RICE
TILAPIA
VEGITABLES
UNITS:
1/2 cup uncooked
3 fillet
2 cups
CALORIES:
343
333
140
DINNER:
BROWN RICE
BAKED CHICKEN TENDER
COTTAGE CHEESE
UNITS:
1/3 cup raw
8 ounces
4 ounces
CALORIES:
226
200
81
PROTEIN SHAKE: Make sure you take a protein shake after your workout EVERYDAY.
SKYWALKER'S AESTHETIC SHREDDING ROUTINE OF PEACE
Monday: Chest/Triceps + H.I.I.T.
Incline Dumbbell Press
Incline Dumbbell Flies
Flat Bench
Cable Crossovers
SET 1
20 Reps/Failure
20 Reps/Failure
20 Reps/Failure
15 Reps/Failure
SET 2
+10lbs x 18
20 Reps/Failure
+5lbs x 15
15 Reps/Failure
SET 3
+20lbs x 12
20 Reps/Failure
+10lbs x 12
15 Reps/Failure
SET 4
+30lbs x 8
20 Reps/Failure
+15lbs x 10
-10lbs x 20
Tricep Rope Pulldowns
Tricep Skullcrushers
Tricep Kickbacks
15 Reps/Failure
15 Reps/Failure
15 Reps/Failure
+10lbs x 12
+20lbs x 12
+5lbs x 12
+15lbs x 10
+30lbs x 6-8
+5lbs x 12
+20lbs x 18
H.I.I.T:
Bike
10 sets of 1 minute intervals; consisting of 40 seconds of biking at
maximum intensity followed by 20 seconds of light intensity (or
complete rest if you must).
Tuesday: Back/Biceps + Abdominals
Lat Machine Pulldown
Seated Rows
Isolateral High Row
Dumbbell row
SET 1
20 Reps/Failure
20 Reps/Failure
20 Reps/Failure
8 Reps/Failure
SET 2
20 Reps/Failure
+5lbs x 18
20 Reps/Failure
-10lbs x 10
SET 3
+10lbs x 18
+5lbs x 15
20 Reps/Failure
-15lbs x 12
SET 4
+10lbs x 18
-20lbs x 20
20 Reps/Failure
-20lbs x 25
Ez-Bar Curls
Seated Hammer Curls
Preacher Curls
20 Reps/Failure
20 Reps/Failure
15 Reps/Failure
20 Reps/Failure
+5lbs x 15
15 Reps/Failure
20 Reps/Failure
+10lbs x 10
15 Reps/Failure
20 Reps/Failure
Abs:
Plank
Russian Twist
Hanging Knee Raise
Crunches
Till Failure
30
10
25
Till Failure
30
10
25
Till Failure
30
10
25
-5lbs x 18
Wednesday: Quadriceps/Hamstrings/Calves
Squats
Leg Press
Leg Extensions
Stiff Leg Deadlift
Seated Hamstring Curls
SET 1
15 Reps/Failure
15 Reps/Failure
12 Reps/Failure
10 Reps/Failure
15 Reps/Failure
SET 2
+50lbs x Failure
+20lbs x 12
-20lbs x 15
+20lbs x Failure
15 Reps/Failure
SET 3
+70lbs x Failure
+40lbs x 10
-20lbs x 15
+40lbs x Failure
15 Reps/Failure
Seated Calf Raise
Standing Calf Raise
Leg Press Calf Press
15 Reps/Failure
15 Reps/Failure
15 Reps/Failure
+20lbs x 12
+20lbs x 12
+20lbs x 12
+30lbs x Failure
+30lbs x Failure
+30lbs x Failure
SET 4
+90lbs x Failure
+60lbs x 8
-30lbs x 20
+60lbs x Failure
15 Reps/Failure
Thursday: Shoulders/Trapezius + Cardio
SET 1
15 Reps/Failure
15 Reps/Failure
20 Reps/Failure
15 Reps/Failure
20 Reps/Failure
Seated Smith Shoulder Press
Shoulder Dumbbell Press
Lateral Dumbbell Raise
Front Plate Raise
Lateral Cable Raise
Cardio:
Stair-stepper
SET 2
+20lbs x 12
15 Reps/Failure
20 Reps/Failure
15 Reps/Failure
20 Reps/Failure
SET 3
+40lbs x 8-10
+10lbs x 12
+5lbs x 15-18
15 Reps/Failure
+10lbs x 15-18
SET 4
+40lbs x Failure
+20lbs x 6-10
+5lbs x 12-15
15 Reps/Failure
+20lbs x 8-12
25 minutes of medium intensity stair stepper followed by 10
minutes of stretching.
Friday: Chest/Back + Abdominals
Incline Smith Press
Pec Fly Machine
Push-ups
SET 1
15 Reps/Failure
15 Reps/Failure
To Failure
SET 2
+40lbs x 10
15 Reps/Failure
To Failure
SET 3
+40lbs x 9
+20lbs x 12
To Failure
SET 4
+50lbs x 6-8
+20lbs x 12
To Failure
Seated Rope Rows
Close-Grip Pulldowns
Bent Smith Row
20 Reps/Failure
20 Reps/Failure
20 Reps/Failure
+30lbs x 15
20 Reps/Failure
20 Reps/Failure
+60lbs x 10-12
20 Reps/Failure
20 Reps/Failure
+80lbs x 8
20 Reps/Failure
20 Reps/Failure
Abs:
Reverse Crunches
Russian Twist
Oblique Crunches
20
30
10
20
30
10
20
30
10
Saturday: Legs/Calves + Low Intensity Cardio
Front Barbell Squats
Barbell Lunges
Dumbbell Sumo Squats
Low Intensity Cardio
Treadmill (Slight Incline)
SET 1
15 Reps/Failure
15 Reps/Failure
12 Reps/Failure
SET 2
+20lbs x Failure
15 Reps/Failure
+20lbs x 10
SET 3
+20lbs x Failure
15 Reps/Failure
+20lbs x 10
45-60 minutes of light intensity stair stepper followed by 10
minutes of stretching.
Sunday: Rest and Recuperation
SET 4
+40lbs x Failure
-20lbs x Failure
+20lbs x 10