SHREDDED-12 FAT LOSS PROGRAM
ALAINGONZALEZ
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SHREDDED-12 FAT LOSS PROGRAM
LEGAL DISCLAIMER
Warning: All the information presented in Shredded-12 is for educational and resource purposes only.
It is not a substitute for or in addition to any advice given to you by your physician or health care
provider.
Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are
solely responsible for the way information in Shredded-12 is perceived and utilized and so, you do so
at your own risk.
In no way will Alain Gonzalez, Human Evolution Publishing, or any persons associated with Shredded-12
be held responsible for any injuries or problems that may occur due to the use of this book or the
advice contained within.
PERSONAL DISCLAIMER
We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of
practical application, dealing with the needs of our own health and physiques as well as the needs of
others. Any recommendations we may make to you regarding diet, including supplements and herbal
or nutritional treatments must be discussed between you and your doctor/s.
MUSCLE-BUILDING DISCLAIMER
Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies
identify what a “typical” result is. The truth is that most people never do anything when it comes to
building muscle. They might buy a million products, including this one, but never do anything with the
information they have in hand. The testimonials that you saw were of people who took action, followed
a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you
should do this too.
ALAINGONZALEZ
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COPYRIGHT NOTICE
Published by:
Human Evolution Publishing
Copyright © 2020 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez
and Human Evolution Publishing. Copyright and other intellectual property laws protect these materials.
Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior
written consent of the copyright holder, is a violation of copyright law.
ALAINGONZALEZ
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CONTENTS
SHREDDED-12 FAT LOSS PROGRAM
Introduction Get Shredded, Not Skinny
7
PART 1 FAT-LOSS NUTRITION EXPLAINED
Eating for Fat-Loss... Not Weight-Loss
12
13
The Golden Ratio19
Food Selection23
Protein Quality Matters
25
Fat Quality Matters
27
Carb Quality Matters
29
Health Insurance31
Vitamins & Minerals
32
Fiber34
Water36
Meal Timing & Frequency
37
The Supplement Cheat Sheet
41
PART 2 THE SHREDDED DIET
44
Meal Plans VS Flexible Dieting
45
Eat Cake and Get Shredded 50
Getting Started51
How to Track Macros
52
Choosing Your Meal Plans
53
Meal Schedule56
Simple Food Substituting
58
Enjoying Your Food60
Refeed Days62
Fat-Loss Diet Hacks65
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CONTENTS
SHREDDED-12 FAT LOSS PROGRAM
The Shredded Meal Plans
70
110-120 Lbs.71
125-135 Lbs.72
140-150 Lbs.73
155-165 Lbs.74
170-180 Lbs.75
185-195 Lbs.76
200+ Lbs.77
Refeed Day Meal Plans
110-120 Lbs. refeed meal plans
125-135 Lbs. refeed meal plans
140-150 Lbs. refeed meal plans
155-165 Lbs. refeed meal plans
155-165 Lbs. refeed meal plans
170-180 Lbs. refeed meal plans
185-195 Lbs. refeed meal plans
200+ Lbs. refeed meal plans
78
79
80
81
82
83
84
85
86
The Shredded Diet Grocery List
87
PART 3 SHREDDED-12 WORKOUT
89
The Shredded-12 Workout Guidelines
The Shredded-12 Cardio Guidelines
90
96
The Anatomy100
Shoulders102
Chest102
Upper Back (Lats & Traps)
103
Quads104
Hamstrings104
Glutes105
Calves105
Triceps106
Biceps106
Core/Abs107
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CONTENTS
SHREDDED-12 FAT LOSS PROGRAM
THE SHREDDED-12 WORKOUT PROGRAM
BLOCK 1 WEEK 1
BLOCK 1 WEEK 2
BLOCK 1 WEEK 3
BLOCK 1 WEEK 4
BLOCK 1 WEEK 5
BLOCK 1 WEEK 6 (DELOAD)
108
110
112
114
116
118
BLOCK 2 WEEK 7
BLOCK 2 WEEK 8
BLOCK 2 WEEK 9
BLOCK 2 WEEK 10
BLOCK 2 WEEK 11
BLOCK 2 WEEK 12 (DELOAD)
120
122
124
126
128
130
Ab Training132
Final Words132
Thank You! 133
Free Gifts!134
About the Author
135
References136
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INTRODUCTION
Get Shredded, Not
Skinny
Losing weight is simple: eat less and move more. Burning fat while maintaining muscle tissue, on the
other hand, is a little more complex.
If you’ve spent months—or perhaps even years—dedicated to putting on muscle mass, wouldn’t it be
a shame to lose it all in just a matter of weeks? Unfortunately, most trainees lose way more lean body
mass than they need to during a fat loss phase.
If you want reach the level of conditioning displayed on the cover of your favorite fitness mag, without
ending up skinny and flat, there are 7 major mistakes that you must avoid. Failing to do so will result
in muscle loss, decreased strength, and more than likely, no six-pack or libido.
But, if you do avoid the mistakes I’ve outlined, you’ll end up solid and strong instead of soft and weak;
all without having to starve yourself, do countless hours of cardio, or eat a bland, unenjoyable diet.
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MISTAKE #1
7 FAT-LOSS MISTAKES THAT WILL
LEAVE YOU SKINNY AND WEAK
MORE CARDIO,
LESS WEIGHTS
When we’re restricting calories, the last thing our body needs is more
stress. And by “stress” I don’t necessarily mean the kind caused by high
credit card debt, but rather, the type we apply on our body through physical
activity.
This is where most people get it wrong. They assume that since their primary goal is fat loss, they
should put the weights down and jump on the treadmill—big mistake! The more cardio you do, the
more you stress your body—and although a moderate amount can be healthy1, too much of it can land
you in a state of chronic stress2, thus inhibiting your body’s ability to recover.
A meta-analysis published in the Journal of Strength and Conditioning Research looked at 21 studies
where resistance training was combined with cardio.3 They found that too much endurance training
(cardio), too frequently, had negative effects on strength, hypertrophy, and power. A recipe for muscleloss if you ask me.
MISTAKE #2
Bottom line: Contrary to popular belief, if we want to maintain strength and muscle mass during a
period of underfeeding, it would be beneficial to keep endurance training as short and infrequent as
possible—going above the minimum effective dose for fat-loss isn’t just unnecessary, but can prove
detrimental.
NOT ENOUGH
PROTEIN
It’s no secret that we don’t need as much protein to build muscle as we
once believed. In fact, the typical Bro at your local fitness club is probably
getting more than double the protein he actually needs.
The science is pretty clear that most people won’t need more than about 0.6g per pound of bodyweight
to build muscle4—less than half the amount that we once thought—but here’s the kicker: a study
conducted by AUT University concluded that energy-restricted athletes will need a bit more5. The
consensus is that somewhere around 1-1.4g per pound of fat free mass is necessary to maintain
muscle tissue when dieting. It’s also worth mentioning that someone who’s 20% body-fat and has been
restricting calories for just 4 weeks may not need as much protein as an athlete who is 8% body-fat
and has been dieting twice as long.
Bottom Line: Try to get at least 1g per pound of bodyweight in protein, consistently, and consider
increasing that amount a bit as you get further into your fat loss phase.
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MISTAKE #3
SHREDDED-12 FAT LOSS PROGRAM
CUTTING
CARBS
“Carbs make you fat.” Wrong! Eating too much and not moving enough makes you
fat.6 The thought process behind this unsubstantiated claim is quite simple: carbs
increase insulin and insulin is a storage hormone that forces our body to store fat.
First, let’s be clear: yes, insulin is responsible for pulling glucose from the bloodstream to store it as
body fat; however, it’s also responsible for driving amino acids into our muscles thus elevating protein
synthesis—this is critical for muscle retention while restricting calories for weight loss.
Not to mention, the evidence is pretty clear that the insulin response from food intake doesn’t determine
the amount of fat you store7—total energy balance does.8
Truth is, any active individual who weight trains regularly should never avoid carbs. Blood glucose and
muscle glycogen are the most important elements in the formula for maximizing physical performance.9
Training in a state where muscle glycogen is depleted is a recipe for decreased performance and
muscle loss.
I’ll also add that, despite what you may read on the internet by self-proclaimed fitness “experts”,
research shows that carbs are inefficiently stored as body fat even when overfeeding.7 In a state of
underfeeding, however, it becomes virtually impossible.
MISTAKE #4
Bottom Line: If you want to maximize your performance in the gym and maintain as much muscle as
possible, consume as many carbs as your calorie intake will allow—after meeting your protein and fat
needs—while remaining in a calorie deficit.
TOO MUCH
TRAINING VOLUME
One of the biggest mistakes trainees make when dieting is attempting
to maintain both volume and frequency of heavy training. Problem is,
when calories are restricted for a prolonged period of time, recovery
is impaired. And if we don’t allow our body adequate recovery, it
results in loss of strength due to overtraining.
Fact is, we only require a fraction of the training it took to build a muscle, to maintain it10, and anything
else is just unnecessary stress placed on the body that could further impair recovery.
Bottom Line: Training volume can and should be decreased when dieting. If you’re currently doing 5
sets of squats, cut that down to 3 sets when dieting. Maintaining an adaptation can be done with as
little as 1/3 the training it took to achieve it so don’t be afraid to train less, over time.
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MISTAKE #5
SHREDDED-12 FAT LOSS PROGRAM
LOSING TOO MUCH The first thing most dieters do when entering a fat-loss phase is
FAT, TOO QUICKLY decrease their calories and increase their physical activity. Bad move.
Weight loss is simply a matter of energy balance. If we can burn more calories than we consume,
we lose weight; however, if we want to maintain our hard earned muscle mass, we’ve got to be a bit
more strategic. Decreasing calories while increasing physical activity, at the same time, creates an
unnecessarily large energy deficit. And although this will result in faster fat loss, it also makes you
much more susceptible to losing lean body mass.
MISTAKE #6
Bottom Line: Take a slow, gradual approach to your fat loss. When weight loss stalls, either increase
the physical activity, slightly, or decrease the calories a bit—but never do both at the same time.
LIGHT WEIGHT, If your personal trainer has ever told you to lift light weight for high reps to
HIGH REPS burn fat…fire him.
Don’t get me wrong: high rep training has a time, place, and a purpose, no doubt. But decreasing
intensity while in a caloric deficit is the fastest way to end up skinny and weak. The reason for this is
simple: if we train with light weight (low intensity) for an extended period of time, we lose the strength
and size adaptations we worked so hard for.
MISTAKE #7
Bottom Line: We can (and should) reduce volume, but never intensity. The best way to maintain
strength is to train as heavy as you did to develop it. The better we do at maintaining strength, the
more muscle we can retain.
EATING
CLEAN
While I am an advocate of following a minimally processed, whole food diet for the
purpose of getting in enough vitamins and minerals, eating nothing but “clean” foods
does not guarantee fat loss.
As stated earlier, it’s not just about what you eat, but how much you eat that determines the amount of
body-fat you’ll lose.
The problem with “clean eating” is threefold: (1) it’s not a pre-defined term, (2) it’s extremely restrictive,
and (3) it’s not calculated. And although avoiding high fat, calorie dense foods may work well for short
term fat loss, being too restrictive has been shown to result in even more fat gain than you started
with.11
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Not to mention, because the goal is to maintain strength and muscle mass, limiting your diet to kale
and chicken breasts won’t ensure you’re getting in sufficient protein to preserve muscle tissue; fats to
promote a healthy hormonal balance; and, especially, carbs to maintain full glycogen stores for peak
performance.
Bottom Line: If 80-90% of your foods are coming from minimally-processed, whole foods, then don’t
be afraid of getting the other 10-20% from that strawberry sherbet ice-cream—assuming it fits into
your overall macronutrient goals. You’ll know if it fits, too, because you’ll be tracking your intake, daily,
to ensure you’re meeting your nutritional needs. Not only will this make dieting more enjoyable, but
consuming enough carbs to maintain performance becomes a breeze when you’re allowed to eat
bread.
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SHREDDED-12 FAT LOSS PROGRAM
PART 1
Fat-Loss
Nutrition
Explained
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CHAPTER 1
Eating for Fat-Loss...
Not Weight-Loss
Anyone can eat a bit less and move a little more, that’s easy. But to ensure you’re providing your body
the necessary nutrients for adequate recovery and peak performance—while you’re restricting your
calories—is a whole other ball game. You see, the goal isn’t weight-loss—if it was, I’d just tell you to
eat less and move more. The goal here is to burn body-fat while maintaining your hard earned muscle
mass—something that requires a strategic approach and takes real effort.
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Let me ask you this: would you rather lose 10 pounds in 2 weeks or 4 pounds in the same timeframe?
The obvious answer is 10 pounds, right? Here’s the problem: a guy who’s about 17% body-fat and loses
that much weight—that quickly—is following an extremely restrictive diet. The energy deficit required
to reach that much weight loss in such a short time is substantial, and certainly not sustainable.
Chances are, his performance in the gym will have taken a huge hit (more on that later), he will have
lost a significant amount of lean body mass, and, to top it off, as soon as he begins to eat “normally”
again, that weight is coming right back on. If I had to put a number on it, I’d say this guy probably lost
about 3-5 pounds of fat tissue and about 5-7 pounds of lean body mass.
A guy who’s about 17% and losing about 2 pounds per week, on the other hand, isn’t being restrictive
in his diet—not to the point where he’s going to bed hungry at least. In this case, the individual will
probably notice no difference in his ability to perform in the gym—no strength loss equals muscle
retention—and he’s not eating much less than he was prior to embarking on this fat-loss journey. I’d
predict this guy lost about 3 pounds of fat tissue and just 1 pound of lean body mass. Perhaps slightly
less body-fat, but far less lean body mass was sacrificed. Not to mention, this guy will have absolutely
no problem sticking to his diet and kicking ass in the gym—I can’t say the same for the extreme dieter.
That said, no matter how you look at it, if you want to lose fat, you’ve got to be in a negative energy
balance. Unless you’re taking in less calories than you’re burning, you’re not going to shed the unwanted
bodyweight. If you aim for too much, too quickly, you end up on a diet you can’t stick to and, like 65%
of people, end up regaining the weight. If, however, you take a smarter and more calculated approach,
you can coax the fat off, enjoy your favorite foods, and keep your hard earned muscle mass. Don’t end
up skinny and weak, end up jacked and shredded.
HOW MUCH SHOULD I EAT TO BURN FAT WITHOUT MUSCLE LOSS?
If you are a male with a healthy metabolism who exercises regularly, then the number 16 is a great
place to start.12
Calculating Your Caloric Intake
Bodyweight (in lbs) x 16 = Starting Caloric Intake
Example: 180 lbs. x 16 = 2,880kcal
In most cases, this caloric intake will put one at maintenance. For others, this may be enough to put
weight on. If you’re lucky, though, you’ll lose weight on this many calories. Either way, it’s simply a
starting point.
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In case you’re wondering, no, there is nothing magical about the number 16. However, it isn’t arbitrary
in the least. To the contrary, this calculation is based on a few scientifically grounded factors:
Resting Metabolic Rate: an estimate of how many calories you’d burn if you were to do nothing
but rest for 24 hours. For men, we typically use about 11 calories per
pound of bodyweight.
Thermic Effect of Activity: the number of calories burned through physical activity. This accounts
for about – assuming you’re not sitting all day – 30-50% of the energy
your body uses.
Thermic Effect of Food: the amount of energy required to eat, digest, absorb, and store food.
This makes up for another 10% of the energy our body uses.
CREATING A CALORIE DEFICIT
Once you have a starting point, it’s time to create a calorie deficit. This can be done in 1 of 2 ways.
1.
2.
The Calculated Method: Eat 16x your bodyweight in calories for the next two weeks and track
your progress before making adjustments.
Fast Track Method: Decrease 250kcal from your estimated maintenance and start there.
Now that you’ve got a starting point, it’s time to track and adjust to ensure you’re in a negative energy
balance, without starving your body.
1.
2.
3.
4.
5.
Weigh yourself every morning for an entire week while adhering to starting calories.
Get an average of your weigh-ins for that week.
Weigh yourself every morning for another week while adhering to the same calorie intake.
Get an average of your weigh-ins for week 2.
Subtract the week 1 average from the week 2 average.
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Avg.
Weigh-In
186.6
185.2
185.6
186.2
186.2
184.8
N/A
185.7
184.2
185.6
185.6
184.8
184.8
N/A
184.4
185
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Look, I know I probably don’t have to explain this, but I have learned in the past that one should never
assume.
If you’re not sure how to calculate your average weight, fear not. Simply add up all of your weigh-ins
for the week and divide the number you get by the number of weigh-ins.
For Example:
186.6 + 185.2 + 185.6 + 186.2 + 186.6 + 184.8 = 875/ 6 = 185.7
184.2 + 185.6 + 186.6 + 184.8 + 184.8 + 184.4 = 870.4/ 6 = 185
If your average weight has gone up, you’re eating too much. If your average weight has remained the
same, you’re at maintenance and should decrease your calorie intake by 250-500kcal per day. If your
average weight has gone down, however, you’re in a caloric deficit.
RATE OF WEIGHT LOSS
In a perfect world, weight-loss would always equal fat-loss. Unfortunately, there is a finite limit to how
much fat our body can burn in a given timeframe. The leaner you are, the lower that limit becomes.
If your goal is to lose fat mass and maintain your muscle tissue—I’ll assume it is since you’re reading
this book—then you’ve got to be strategic about how large of a deficit you’re in.
If you’re looking to maximize fat loss while staying strong and maintaining muscle mass, I’d recommend
aiming to lose about 1-2 pounds per week. More for someone who is new to dieting and has a very
high body-fat percentage, and less for someone who’s been dieting for a while and has reached single
digit body-fat levels. The reason is simple: if you’ve got 50 pounds of fat to lose, you’re going to
burn lots of fat without sacrificing muscle mass; if you’re 6% body-fat and have 2 pounds to lose, you
become more susceptible to muscle-loss.
RATE OF WEIGHT LOSS CHART
Body-Fat Percentage
25%+
20-25%
15-20%
12-15%
-10%
-6%
Goal Weight Loss
3-5 pounds per week
3 pounds per week
2 pounds per week
1-2 pounds per month
0.5-1 pound per week
0.25 pounds per week
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1 pound of adipose tissue contains 3500 calories.13 Therefore, we can estimate how much of a deficit
we are in based on bodyweight changes. And although the “3500 calorie rule” isn’t 100% accurate—
since not all weight lost is fat, and energy expenditure changes over time14—it serves as a good
guideline for estimating caloric needs.
In theory, if you’ve lost 1 pound in a week, you would be in a 500kcal deficit (7 x 500 = 3500). If your
goal is to lose 0.5 pounds per week, then your goal deficit would be about 250kcal. If you’re a bit leaner
and are aiming for just 0.25 pounds per week, then a deficit of 125kcal would suffice.
Now, if your goal is 1 pound per week and weight has decreased only slightly—say 0.4 lbs.—then
simply multiply 3500 x 0.4, which equates to a 1400 calorie deficit for the week. If the goal is 3500,
then subtract that 1400 from 3500 and divide the answer you get by 7.
3500 – 1400 = 2100
2100/ 7 = 300
In this case, you’d simply decrease your calorie intake by 300kcal (preferably in the form of
carbohydrates).
Using the same example, if your goal is to lose 0.5 lbs. per week, then the weekly deficit you’re aiming
for is 1,750. In this case, subtract the 1400 from 1750.
1750 – 1400 = 350
350/ 7 = 50
In this case, you would have to drop your calories by about 50 in order to reach the goal of 0.5 lbs. per
week.
For the leaner individual, 0.4 pounds may be too large of a deficit. However, if you’re only slightly over,
it’s often easier to keep things where they are as your metabolism will adapt and that 0.4 may end up
being—perhaps a week or two later—the 0.25 you’re looking for. That said, however, I think it’s still
worth giving an example of how one would increase calories in the event they needed/wanted to.
If the goal is to lose 0.25 pounds per week, that equates to about an 875kcal deficit for the week. If
you’ve lost 0.4 pounds, however, that equates to about a 1400kcal deficit. Simply subtract your goal
(875) from where you’re at (1400) and divide that number by 7.
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1400 – 875 = 525
525/ 7 = 75
In this situation, you’d simply increase your calorie intake (preferably in the form of carbs) by 75kcal.
Are you overwhelmed yet? If so, don’t be. I am only giving you these numbers so that you have a
clearer understanding as to what is happening and why. Most of the adjusting you’ll have to make to
your calorie intake can be—and should be—done intuitively. The point is not to become obsessed over
the numbers, but rather, to give you a better idea of what changes should be made; they don’t have to
be perfect, just sensible.
At this point you should have a clear understanding of how many calories you should be consuming
per day in order to lose fat without sacrificing your hard earned muscle mass. In the following chapter,
we’re going to take it a step further and dive into where these calories should come from. Surely
eating 2500kcal worth of donuts, even if you’re losing weight, isn’t going to maximize strength and
performance, right?
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CHAPTER 2
The Golden Ratio
Eating in a slight calorie deficit, alone, is a great start. The next step, however, is to adjust the
macronutrient distribution of those calories to ensure we’re losing more fat and less lean body mass.
Alas, failing to do so will result in more muscle and strength loss, less fat burn, and, ultimately, a major
setback.
Macronutrients: Nutrients that the body uses in relatively large amounts – proteins, carbohydrates,
and fats. This is as opposed to micronutrients, which the body requires in smaller
amounts, such as vitamins and minerals. Macronutrients provide calories to the
body as well as performing other functions.
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THE GOLDEN MACRONUTRIENT RATIO
When you consume protein, your body breaks the protein molecules in the food down into amino
acids, and then uses them (the amino acids) to build its own proteins. If you don’t consume enough
protein, your body may not get enough amino acids to build and repair muscle tissue.
PROTEIN
How Much Protein: One study suggests that 0.6-0.8g per pound of bodyweight is enough
to maximize protein synthesis4; however, they note that “more protein should be consumed
during periods of high frequency/intensity training.” Another study found a similar conclusion,
but suggested that a higher intake may be beneficial depending on a number of factors.15
As mentioned previously, a study conducted by AUT University concluded that energyrestricted athletes will need somewhere around 1-1.4g per pound of fat free mass in order to
maintain muscle tissue when dieting.16
Recommended Protein Intake: I would recommend somewhere between 1-1.2g of protein
per pound of bodyweight. Slightly less if you’re just starting your diet or are at a relatively high
body-fat level (20% or greater); slightly more for anyone who’s been dieting for an extended
period of time and is relatively lean (8% or lower).
FATS
Adequate fat intake is necessary for hormone production, nutrient partitioning, and overall
health.
How Much Fat: The Department of Nutrition and Exercise Sciences at Oregon State University
concluded that somewhere around 20-35% of our energy intake should come from fats.17 This
could be broken down to, roughly, 0.3-0.4g per pound of bodyweight. Plenty of other research
noted similar findings.18
Recommended Fat Intake: I recommend consuming 0.3-0.4g of fat per pound of bodyweight.
Sugars, starches and fibers found in fruits, grains, vegetables and milk products. They’re
also the body’s primary source of energy. Other major roles of carbohydrates are conserving
protein in our tissue (making them muscle sparing) and priming fat metabolism.
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CARBOHYDRATES
How Many Carbs: According to some research, 45-65% of our daily intake should come from
carbohydrates.10 Unfortunately, dictating your carbohydrate intake by percentages is just not
ideal. Fortunately, however, because we know exactly how much protein and fats we need, it
wouldn’t take a mathematician to allot the remaining calories to carbohydrate intake.
Now before you run the calculations and determine that the carbs are too high, let me explain
something: any physically active person who’s aiming to maximize their performance should
never avoid carbohydrates—they are our body’s main source of energy; more energy results
in better workouts. The better we perform in the gym, the less likely we are to sacrifice muscle
tissue.19 And we know from centuries of research that the best way to maximize physical
performance is to consume an adequate amount of carbs.9 This is why I recommend consuming
as many carbs as your calorie intake will allow while remaining in a deficit.
Determining Your Carb Intake: Once you’ve calculated your overall caloric intake, figure out
exactly how many calories you’ll be getting from both fats and protein. Whatever calories are
left over will make up your carb intake.
CONVERTING CALORIES TO GRAMS
Carbohydrates
Protein
Fats
1 Gram = 4kcal
1 Gram = 4kcal
1 Gram = 4kcal
CALCULATING CARB INTAKE
Step 1: Convert your daily protein into calories.
Protein Intake (in grams) x 4 = Calories
from protein
Example: 204g x 4 = 816 calories
Calories from protein + Calories from fat = X
Total Daily Calories - X = Y
Example: 816 + 765 = 1,581kcal
2,970 (daily calories) – 1,581 = 1,389kcal left
over
Step 2: Convert your daily fats into calories.
Fat Intake (in grams) x 9 = Calories from
fat
Example: 85g x 9 = 765 calories
Step 3: Figure out how many daily calories are left
over.
Step 4: Convert your carb calories into grams.
Y/ 4 = Carbohydrate Intake (in grams)
Example: 1,389 / 4 = 347.25 grams of
carbohydrates.
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It’s important that you know not only how many calories you need in order to burn fat, but what
macronutrient ratio to eat them in. That information along with the knowhow of tracking and adjusting
is enough for a successful fat-loss phase. That said, however, I understand that you may still be
confused as to what foods you should be consuming; for you, the following chapter will clear that up.
I also understand that not everyone is interested in tracking each gram of each meal or having to
constantly make food choices throughout that day; for you, I’ve created the Shredded Meal Plans.
Either way, I’ve got you covered.
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CHAPTER 3
Food Selection
You know how many calories you should consume in order to burn fat without sacrificing your hard
earned muscle mass, and you know the exact macronutrient breakdown of those calories. But you’ve
probably got one last question: what foods should I eat?
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Fair enough. Not just because it’s important to understand the difference between a protein source
and a carb source—you probably already know that—but because food quality matters. Truth is, not all
proteins are created equal—the same is true of fats and, to some degree, carbs as well.
Now before we get into the nitty gritty, let me clear something up.
GOOD FOOD VS BAD FOOD
You’ve probably heard it before, “eat clean, train dirty” or “eat clean, train mean” or “you can’t expect
to look like a million bucks if you eat off the dollar menu.” But what the hell does that mean anyway?
Are some foods really more sanitary than others? Should we throw our pop tarts in the washer before
consumption?
Seriously, though…if you ask 10 people what it means to “eat clean”, you’ll get 10 different answers.
All of those answers, though, will have one thing in common: it’s extremely restrictive. It leads us to
believe that some foods are good and others are bad; some make us healthy and others make us fat.
But no one has ever dropped dead from 1 candy bar—just like no one has gotten up in the morning
shredded and healthy from consuming a few servings of vegetables.
This is not to say that we should opt for the Pop-Tart over bananas and broccoli, but being too restrictive
in your diet is (1) making it damn near impossible to stick to it and (2) removing one of life’s greatest
pleasures: delicious food.
If you’ve ever attempted to eat nothing but chicken breasts and broccoli, you know what I’m talking
about. And although I do advocate a minimally processed, whole food diet—I do also promote a flexible
way of eating. If 80-90% of your foods are coming from minimally processed, whole foods, then don’t
be afraid of getting the other 10-20% from that strawberry sherbet—assuming it fits into your overall
macronutrients.20
Not only will this make dieting more enjoyable, but sticking to a fat-loss diet becomes a breeze when
you actually enjoy what you’re eating.
That said, food quality matters and it’s important that if we want to maximize our results, we pay very
close attention to the sources from which we’re getting these calories as they’re not all created equal.
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Protein
Quality
Matters
PROTEIN: any of a class of nitrogenous organic compounds that consist of large molecules composed
of one or more long chains of amino acids and are an essential part of all living organisms, esp.
as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and
antibodies.
75% of your muscle is water and about 24% is protein. The other 1% is glycogen, fat, and salt. Protein
makes up about 20% of your body’s mass. For the average person (people who are not active), they
can “survive” with very little protein due to a survival mechanism we inherited from our ancestors. This
mechanism allows us to recycle broken down protein. So although you will die if you don’t consume
protein, you can easily survive with very little amounts.
But this doesn’t matter to you…
The reason is because you’re kicking ass in the gym pretty frequently. Therefore you’re breaking down
a good deal of protein (in comparison to the person who is sedentary). And if the goal is to maintain
muscle tissue while restricting calories, then that requires more protein.
FOOD SOURCES
HIGH IN LEUCINE
Whey Isolate
Pork
Chicken
Beef
Whitefish
Milk
Eggs
Wheat
THE BEST PROTEIN SOURCES
Different foods have different combinations of 20 different amino acids.
Fact is, some combinations are more potent than others. 9 of the 20 are
considered essential because our body does not create them (thus we
must consume them). Out of those 9, 3 are considered branched chain
amino acids (BCAA). Out of those 3, 1 is the most powerful and most
important nutrient for building muscle: Leucine.21
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HIGH PROTEIN
FOODS
Turkey
Beef
Eggs
Whey
Cheese
Cottage Cheese
Fish
Milk
Beans
Bison
Lamb
Pork
Veal
Greek Yogurt
This is why I highly recommend that a good deal of your protein consumption
come from foods with a high leucine content. This is not to say that you
should opt only for the protein sources I am about to mention—in fact, if
you’re getting enough protein in the day you’re not likely to be deficient in
any of the 9 essential amino acids—but it’s certainly something to consider
if your goal is to maximize muscle retention when cutting.
Although these foods do contain leucine in higher amounts, this essential
amino acid is present in most of the other protein sources that we consume
regularly.
If you want to ensure that you’re maximizing your results—burning fat
and not muscle mass—I’d advise two things: First, and most importantly,
get enough protein. Lastly, aim to get about 20-30 grams of protein per
sitting—this will ensure that you’re getting enough leucine to maximize
the anabolic response.
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Fat
Quality
Matters
DIETARY FATS: Fats consist of a wide group of compounds that are generally soluble in organic
solvents and generally insoluble in water. Chemically, fats are triglycerides: triesters of glycerol and
any of several fatty acids.
If a fat is solid at room temperature, it’s a saturated fat. Saturated fatty acids (SFA) are found in foods
like meat, dairy, and bacon fat. These were once considered to be “bad fats”.
Over the years, saturated fat and its potential health risks have been highly debated. However, we
now know that saturated fat isn’t the danger we once thought it was. That is, a recent meta-analysis
showed that there was no significant evidence for concluding that saturated fat intake was associated
with heart or cardiovascular disease.22
If a fat is liquid, it’s an unsaturated fat. Unsaturated fats are found in foods like olive oil, avocado, fish,
and so on. These are considered to be “healthy fats”.
There are two types of unsaturated fats:
Monounsaturated Fats (MUFA): these are a great source of energy and have been shown to have
an array of health benefits.23
Polyunsaturated Fats (PUFA): these are essential fatty acids (EFA) - meaning your body can’t
produce them from other fats.
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There are two types of EFAs: linoleic acid, an omega-6; and alpha-linolenic acid, an omega-3.
Linoleic acid is by far the most common PUFA in our diets because it’s found in foods that we consume
regularly. Alpha-linolenic acid, on the other hand, is a bit scarcer. And if you didn’t skip ahead, then
you’re familiar with the two omega-3s found in fish oil—EPA and DHA—and all their benefits.
GUIDELINES FOR A HEALTHY FAT INTAKE
You can be quite flexible in how you reach your fat intake for the day, but I recommend you get the
majority of your dietary fats from healthy choices like: meats, eggs, nuts, seeds, oils, and fatty fish.
Although I wouldn’t overthink your saturated fatty acid consumption, I do suggest that you strive to
get plenty of your daily fat intake from unsaturated fats. Ultimately, if you’re reaching your minimum
required fat intake for the day—while making an effort to get a good deal of it from healthy fat sources—
you’ll surely achieve all of the health and performance benefits that come from a healthy fat intake.
HEALTHY CHOICES: FATS
Meat
Eggs
Avocado
Olives
Pistachios
Almonds
Peanuts
Walnuts
Brazil Nuts
Cashews
Pecans
Peanut Butter
Almond Butter
Cashew Butter
Canola Oil
Fish Oil
Salmon
Mackerel
Trout
Herring
Flaxseeds
Sunflower Seeds
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Carb
Quality
Matters
CARBOHYDRATES: any of a large group of organic compounds occurring in foods and living tissues
and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as
water (2:1) and typically can be broken down to release energy in the animal body.
The only thing carbohydrates are responsible for is energy. This energy comes from a sugar called
glucose. So whether you are consuming carbs from candy or carbs from brown rice, it converts to
glucose during digestion and then becomes the preferred energy source for both the mind and muscles.
Now, our body could also convert amino acids into glucose through a process known as gluconeogenesis
and thus we could easily survive without carbohydrates; however, we are not simply trying to survive.
We are trying to preserve strength and muscle mass while getting absolutely shredded.
NUTRIENT DENSE
CARB SOURCES
Bread
Rice
Pasta
Potatoes
Yams
Oats
Vegetables
Fruit
Beans
That said, we need to consume enough carbs to ensure we are performing
at our peak. This doesn’t mean that we should simply load up on candy and
bread to ensure we are consuming enough carbs; it just means that getting
a small portion of your carbs from these sources isn’t going to hinder your
ability to burn fat.
The reason we want the majority of our carbs from starchy (complex) sources
is simple. They contain more nutrients, more fiber, and help stabilize blood
sugar levels better.
As far as fat-loss nutrition is concerned, you know everything you need to
know. If you can eat in a slight deficit and ensure you’re getting the right
distribution of protein, fats, and carbs, you’re going to get lean and maintain
muscle—conducive with you being on a sensible training program.
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That said, though, most people who are interested in fat-loss are also very in tune with their health.
Unfortunately, eating enough calories from the right macronutrients and exercising regularly isn’t
always enough, especially when you’re restricting calories. You see, if we want to ensure overall
health, we must also take into account vitamins, minerals, and fiber intake. Although the next chapter
won’t help you burn more fat, it will help safeguard your body from illness and disease, and aid in living
a longer, more vibrant life.
Not interested in playing basketball with your grandkids or living longer? Feel free to skip the next
chapter.
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CHAPTER 4
Health Insurance
In this chapter we’re going to briefly address health insurance. And no, I am not referring to medical
coverage. I am referring to the vitamins and minerals you must include in your diet if you want to
maximize your overall health.
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The purpose of vitamins, minerals, fiber, and water is quite simple: to keep you alive and healthy.
Negating this aspect of your nutrition is a guaranteed way to compromise your health and even hinder
the capacity in which you’re able to recover and, ultimately, perform.
Although a good deal of our bases are covered from simply aiming for the proper amount of fats, carbs,
and protein, eating the “right” foods does not always ensure you’re meeting your micronutrient needs,
especially when you’re in a fat-loss phase.
Fear not, though, because this seemingly complicated topic can be made extremely simple. I am going
to give you a very basic formula that you can use to ensure you’re getting those essential nutrients.
VITAMINS & MINERALS
Micronutrients: Vitamins and minerals that are essential in minute amounts for the proper growth and
metabolism of a living organism.
Macro Minerals
Micro Minerals
Calcium, Phosphorus, Iron, Cobalt, Copper,
Potassium, Sulfur,
Zinc, Molybdenum,
Sodium, Chlorine, and iodine, and Selenium
Magnesium
Fat Soluble
A, D, E, & K
Water Soluble
B1, B2, B3, B5, B6, B7,
B9, B12, & C
Macro Minerals: Present at larger levels in the body or required in larger amounts in the diet.
Micro Minerals: Referred to as trace minerals, meaning they are present at low levels in the body
or required in smaller amounts in our diet.
Fat Soluble: Those which disperse and are stored in fat. We are less likely to be deficient in
these vitamins.
Water Soluble: Not stored in the body and must be replaced each day. We are more likely to be
deficient in these vitamins.
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HOW TO MAKE SURE YOU ARE GETTING YOUR MICRONUTRIENTS
Fruit & Veggies
Your Caloric Intake
Servings per Day
1200 – 2000 Calories Per Day
2 serv. Veggies + 2 serv. Fruit
2000 - 3000 Calories Per Day
3 serv. Veggies + 3 serv. Fruit
3000 – 4000 Calories Per Day
4 serv. Veggies + 4 serv. Fruit
Minerals
Vitamins
Beef
Poultry
Lamb
Broccoli
Peanut Butter
Seeds
Pork
Beans
Legumes
Almonds
Carrots
Pumpkin
Leafy Greens
Carrots
Bananas
Beans
Lentils
Chicken
Peaches
Grapes
Milk
Banana
Potatoes
Clams
Yogurt
Cheese
Nuts
Salmon
Beef
Fruits
Grains
Fish
Vegetables
Sweet Potatoes
FOOD FOR THOUGHT
Although the overall diet approach of this program is a flexible one where I encourage you to consume
your favorite foods, regularly, I think it is worth mentioning that you should make a habit of sticking to
nutrient dense foods over non-nutrient dense foods for the majority of your meals. Although “eating
healthy” or “clean” are subjective terms, we should not ignore the importance of fiber and micronutrient
content in our foods.
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Fiber
FIBER: The indigestible portion of food derived from plants and waste of animals that eat dietary fiber.
Two main components of Fiber:
Soluble fiber dissolves in water. It is readily fermented in the colon into gases and physiologically
active byproducts, and can be prebiotic and/or viscous. Soluble fibers tend to slow
the movement of food through the system.
Insoluble fiber does not dissolve in water. It can be metabolically inert and provide bulking or
prebiotic, metabolically fermenting in the large intestine. Bulking fibers absorb
water as they move through the digestive system, easing defecation. Fermentable
insoluble fibers mildly promote stool regularity, although not to the extent that
bulking fibers do, but they can be readily fermented in the colon into gases and
physiologically active byproducts. Insoluble fibers tend to accelerate the movement
of food through the system.
What does this mean to you? Well, probably nothing at all. The only thing you should be concerned
with is the amount of fiber you take in on a daily basis.
Calculating Daily Fiber Intake: Like the macronutrients we discussed before, there is a very simple
formula you can use in order to calculate the amount of daily fiber that is required for you. As a general
rule of thumb, we should be consuming about 10-15 grams of fiber for every 1000 calories.
Daily Calories / 1000 = a (x) 15 = Daily Fiber Intake
For Example: 2,970 / 1000 = 2.97 x 15 = 45 grams of fiber per day
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FIBER
Whole Wheat Bread
Whole Wheat Pasta
Brown Rice
Leafy Greens
Nuts
Seeds
Fruits
Beans
Peas
Whole Grain Cereal
Note: This is just a small list of examples of foods that are high in fiber,
vitamins, and minerals. As you have probably noticed, your diet already
consists of a number of nutrient dense foods. However, it is worth
mentioning that although you may consume foods that are high in some
vitamins and minerals, you still must make sure you are not deficient in
others as they are all extremely important for overall health, recovery,
and performance.
INCLUSIVE > RESTRICTIVE
Let’s get something perfectly clear here: most foods that are labeled “unhealthy” or “bad for you” are not
actually harmful. These foods are simply devoid of important vitamins and minerals and by consuming
too many of these foods in your diet and allowing them to dominate your intake, you could run into
issues in the form of micronutrient deficiencies. So, instead of focusing on removing these foods, we
should instead focus on making sure we are including enough of the “healthy,” more nutrient dense
foods.
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Water
Water is essential for recovery from strenuous exercise. In fact, almost every mechanical process
that occurs in your body takes place in water. With that said, it’s easy to understand how detrimental
dehydration can be towards your performance and recovery.
Although there is no set-in-stone formula for water intake, having a guideline to follow will help ensure
you’re keeping a mindful eye of your water intake.
Here is what I recommend for calculating water intake:
(2/3) x Bodyweight in lbs = Daily Fluid Ounces (34 Fluid Ounces = 1 Liter)
Example: (2/3) x 170 lbs = 113 Fluid Ounces (113/34 = 3.3 Liters per day)
QUALITY AND QUANTITY MATTER
Food quality matters, but more important is quantity. Now, before you sabotage the idea of flexible
dieting by assuming that you can consume pizza and donuts 80% of the time and still get great results,
let me explain something: Anyone who follows the guidelines outlined in this book will quickly realize
that meeting your protein needs without going over your fat intake, reaching your fiber requirements
for the day, and making sure you are getting enough fruits and veggies, will find it impossible to
replace whole foods with processed junk.
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CHAPTER 5
Meal Timing &
Frequency
Despite the myths we have heard about pre and post workout nutrition and eating 6 meals per day to
“keep your metabolism revving”, I’d like to say that nothing is more important than meeting your daily
caloric intake in the proper macronutrient ratio, period.
So why even discuss this? Simple, because I think it is important to mention that, for the sake of
consistency, some approaches may be more beneficial for certain individuals.
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MEAL FREQUENCY
You may be under the impression that eating every 2-3 hours or having 6 smaller meals a day is
necessary in order to optimize fat-loss. However, much research has been done to prove that the
frequency in which one consumes their meals has little to no effect, whatsoever, when it comes to
losing fat or building muscle.24,25 So whether you are eating 6 meals per day or 2 meals per day, the
most important factor is total nutrient intake.
Things to consider: Studies have been done to show that spacing out high protein meals every few
hours can elevate protein synthesis to a degree.26 The same research shows that this is only possible
4-5 times per day. Why does this matter? Simple, because the more time we spend synthesizing
protein, and the less time we spend breaking it down, the more likely we are to maintain our hard
earned muscle tissue.
With that said, if eating 4-5 high protein meals per day fits into your schedule without much disruption,
it’s what I’d recommend. However, as I implied, the amount of meals you consume per day should be
solely based on your life and what is realistic for you.
NUTRIENT TIMING
Over the years, peri-workout nutrition has been deemed a nonnegotiable in any bodybuilding diet.
“Experts” have labeled pre and post workout meals—or shakes—the holy grail of muscle-building and
fat-loss nutrition. Here’s my take on the matter.
PRE-WORKOUT NUTRITION
Most (including myself) have once said that consuming adequate carbs prior to an intense workout
is best for optimal performance and muscle preservation. This is mainly due to the evidence we have
associating carbohydrate depletion with fatigue and decreased exercise performance.27
The truth is, in a growth phase, individuals are equipped with sufficient energy and protein to both
perform and preserve muscle mass without having to consume any carbs or protein prior to a workout.
When you’re dieting, however, this may not be the case. Sure, in the beginning you’ll be consuming
a good deal of carbs, but over time—as you get deeper into your fat-loss phase—those carbs will
decrease and energy levels will be impacted.
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That said, I’d recommend that you have a meal, snack, or shake about 1 hour prior to your workout,
especially if you’d otherwise be training in a fasted state.
I will say this, though: if you’re like me and train first thing in the morning, going to the gym on an empty
stomach, for most people, will hinder your ability to perform—especially when dieting. Now, personally,
I find that I do not lose strength or stamina when training on empty—perhaps I’ve done it so long I’ve
grown accustomed it—but the truth is, the overwhelming majority of people will not be able to perform
at their best in a fasted state. Much less when they’ve been restricting calories for a prolonged period
of time.
POST-WORKOUT NUTRITION
Most have also talked about the post workout anabolic window. This theory suggests that one must
consume adequate amounts of protein and fast acting carbohydrates in order to avoid a catabolic state
immediately following a workout. The truth is, remaining fasted for more than 15-30 minutes following
your workout has no negative effects—especially if you’ve consumed a pre-workout meal—as long
as you are consistently meeting your nutrient requirements. The reason is simple: food takes several
hours to work its way through your system, which means that if you’re eating a good amount of calories
(which you should be), those nutrients will still be available after your workout.
Another point I would like to make is concerning the immediate carbohydrate intake. In the past we
were told that an intense workout session would completely deplete us of glycogen and therefore feed
from your protein or muscle tissue in order to produce more energy. However, recent research has
shown that, following an intense anaerobic training session, we are nowhere near complete glycogen
depletion.28 In fact, the amount of glycogen used from an hour or two of heavy lifting is quite minimal.
Now, I will say this: if you’ve been dieting for a few months and your carb intake has decreased
substantially, post workout carbs—fast acting or not—would be ideal; just don’t speed through traffic
in order to beat the clock.
How many meals per day should I consume?
As you probably know by now, there is no right or wrong amount. But I would encourage you to choose
a route that makes sense for yourself and your schedule. A route that will make it easy to stay consistent
and that will ensure you are meeting your total nutrients for the day without increasing daily stress.
If you are extremely busy and cannot manage to eat every 2-3 hours, then don’t.
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If you need structure and must follow a schedule, then create one that fits perfectly into your day.
If you like structure and must follow a schedule but are limited on time, then pre-cook your meals.
If you have the luxury of cooking and consuming as you see fit from day to day, then do so.
If you require a meal plan, then follow the Shredded Meal Plans I’ve provided in this book.
As you have probably realized, nutrition is not a complicated puzzle. It may not be easy, but it’s simple.
What I mean is this: making sure you are consuming the right amount of nutrients, consistently, should
be the only challenge. Everything else is either completely irrelevant or not as important. This critical
aspect of bodybuilding (nutrition) is not, and should not, be over-complicated. Start focusing more on
the majors (nutrient intake) and less on the minors (nutrient timing).
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CHAPTER 6
The Supplement
Cheat Sheet
Let me start off by saying that this category was placed at the very end of Part 1 for a reason. It has
little importance in comparison to energy balance, macronutrient and micronutrient intake, and even
meal timing and frequency. This is not to say, however, that the supplements I am going to mention
are not useful, they’re just not a necessity. I also would like to mention that none of these supplements
will matter much if you are not following the most important nutrition factors: energy balance and
macronutrient distribution.
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HEALTH AND RECOVERY
MULTIVITAMIN
EFA (EDA/PHA)
In the previous chapter we discussed
micronutrients (vitamins and minerals) and
their importance. A multi-vitamin that will
help ensure you are getting enough of these
micronutrients on a daily basis. The typical
Men’s 1-a-day vitamins should be sufficient.
Although our diet can provide enough EDA and
PHA, in a lot of cases, it is hard to be 100%
sure. These essential fatty acids serve as an
anti-inflammatory and do a great deal in terms
of effective recovery. Not to mention a number
of other miscellaneous benefits such as overall
skin health, disease prevention, etc.
Who it’s for: I’d recommend a multivitamin to anyone who struggles to reach
their micronutrient goals through fruits and
vegetables.
Who it’s for: I’d recommend supplementing
with fish oils to anyone who does not consume
fish regularly.
Recommended Amount: 1 serving per day
Recommended Amount: 2-3 grams per day
PERFORMANCE
CREATINE MONOHYDRATE
BETA ALANINE
When it comes to performance, there is no other
supplement that has been more researched or
proven to work. Creatine monohydrate ensures
100% saturation of the muscle tissue and has
been shown to increase strength, muscle
fullness, and power output.
This is, in a sense, the muscle endurance
version of creatine monohydrate. Any
bodybuilder who trains for strength and/or
hypertrophy (anaerobic exercise) can always
benefit from increased muscle endurance.
Who’s it for: I’d recommend creatine
monohydrate to anyone trying to maximize
their performance in the gym. Because it’s such
an inexpensive product, it’s certainly worth the
small investment.
Who’s it for: This is a supplement I’d
recommend buying if, and only if, you’ve go the
extra cash to spare. Also, if you’re someone
who uses a pre-workout supplement, I’d stick
to a product that contains beta-alanine in the
proper dosages.
Recommended Amount: 5 grams per day
Recommended Amount: 3 grams per day
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CONDITIONAL SUPPLEMENTS
CALCIUM
CAFFEINE
This is something to consider if you are lactose
intolerant and/or are avoiding the foods that
typically make up one’s calcium intake (dairy).
This is a safe, tried and true, healthy choice
for a pre-workout stimulant. However, like any
other stimulant, the more consistently you take
it, the less effective it becomes. This is probably
a good idea to take only on days where you
need that extra push to get you into the gym.
Recommended Amount: 1 gram per day
Recommended Amount: 200-400mg
BCAA:
Not needed if your protein intake is where it
needs to be, but can be beneficial for trainees
who are glycogen depleted and have a high
intensity session lined up.
If you’re someone who is training with
weights and playing an intense field sport, I’d
recommend supplementing with BCAAs.
Recommended Amount: 10 grams preworkout
FINAL THOUGHTS
If you’re in a slight caloric deficit and getting those calories in the proper macronutrient ratios, you’re
going to have no problem burning fat, staying strong, and maintaining your muscle mass. 90-95% of
the result you’ll get are going to come from energy balance and proper macronutient distribution. The
other 5-10% will come from eating your fruits and veggies, maximizing protein synthesis through meal
timing, and plugging any holes you may have with proper supplementation. The main goal is simple:
eat in a slight calorie deficit and always ensure you’re getting enough protein. Those two things are
what make the biggest impact on your ability to lose fat and maintain muscle, everything else is just
going to get you a small step closer to maximizing your efforts.
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PART 2
The
Shredded
Diet
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CHAPTER 7
Meal Plans VS
Flexible Dieting
Now that you have the foundation set for your diet—the why—it’s time to dive into the how. You see,
like most goals we set for ourselves, there’s usually more than one way to achieve the same end result.
The fact is, as long as you’re adhering to the principles outlined in Part One, you’ll achieve the goal of
getting ripped, staying strong, and maintaining muscle size. So whether you’re like me and enjoy the
flexibility that comes from being extra meticulous, or whether you’re like most people and would rather
have it all laid out for you, I’ve got you covered.
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First, let’s discuss the two main options—the pros and cons of each. Then, once you’re equipped with
the information necessary to make an educated decision, I’ll show you exactly how to implement your
shredded diet.
THE MEAL PLANNER VS THE FLEXIBLE DIETER
1.
2.
The Flexible Dieter: This is the guy who enjoys the flexibility that comes with being meticulous. He weighs and tracks every single calorie he consumes and takes a very calculated approach. In fact, his approach is so strategic, that he is able to fit in a variety of different foods,
regularly, without ever compromising his results.
The Meal Planner: This is the person who, as mentioned before, would rather follow a set plan.
This person has one—or various—daily meal plans and schedules that he sticks to. Unlike the
flexible diet, this approach typically does not allow for much variety, and oftentimes it’s hard
to stick to (for reasons we’ll discuss shortly). However, it does eliminate any guess work and
serves those who aren’t interested in making too many decisions in regard to their diet.
Now, before we conclude that one is better than the other, let’s first address why these two approaches
fail.
WHY FLEXIBLE DIETERS FAIL
Lately it has seemed as if flexible dieting and “tracking macros” is the end-all be-all of bodybuilding
nutrition, and with good reason. Unfortunately, though, this approach—like many others—still leads
to failure for some. The reason is simple: you’re doing it wrong. A lot of these kids see posts from
physique athletes and authority figures showing off ice cream, cake, pizza, and a variety of creative
(non-nutrient dense) concoctions and assume it’s part how flexible dieting works. What they fail to
realize, however, is that these guys (and girls), for the rest of the day, are extremely calculated in
their nutrition. Every single food item is weighed and tracked and is comprised of, mostly, minimally
processed, nutrient dense foods—the ones that should make up 80-90% of your daily intake. But
instead of educating themselves a bit, these young impressionable guys end up eating these highly
processed foods all day long, never weigh or calculate a single meal, have no idea how much protein,
fats, and carbs they’re actually consuming, and end up spinning their wheels.
This, my friends, is not flexible dieting, it’s simply a poor excuse to eat junk all day.
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WHY MEAL PLANS FAIL
The main reason meal plans fail is very simple: 99% of them are not taking into account macronutrient
distribution. They are typically comprised of 4-6 meals, consist of nothing but “clean foods,” and
depending on your goals, are adjusted by reducing or increasing serving sizes.
The problem with this is that you still have no idea how many fats, carbs, or protein you are consuming
on a daily basis. Not to mention, most meal plans are extremely restrictive.
It’s pretty clear to see that it’s actually not the approach that fails—meal plans and flexible dieting both
work wonders—but rather, it’s the improper application of the method.
Now that we’ve cleared that up, let’s talk a little about the pros and cons to each when executed
properly.
Flexible Dieting: The Pros
Flexible Dieting: The Cons
• Extremely calculated and easily adjusted
(if you need to gain weight, lose weight, or
maintain, it’s as simple as adjusting your
macros)
• Allows for variety in your diet (never give up
your favorite foods)
• Ensures overall health (it prescribes specific
micronutrient goals)
• Does not interfere with your social life (never
worry about bringing Tupperware to a party)
• Requires you to weigh and calculate every
single food item
• Constant decisions (what should I eat next?)
• No structure (ending up with no carbs and
100g of protein left to eat right before bed is
not fun)
Is flexible dieting for you?
This is the approach I follow and enjoy. That said, its’ certainly not for everyone. Not everyone wants to
weigh each and every food item as well as enter it into some application to ensure they’re “hitting their
numbers”. Some people don’t want to spend the day making decisions about what to eat, I get it! But
if none of that turns you off and you have no problem with weighing, calculating, and deciding what to
eat next, then perhaps a flexible approach is for you.
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Meal Plans: The Pros
Meal Plans: The Cons
• No guesswork (know exactly what you’re
• Limited variety of food choices
eating and when you’re eating it)
• Can interfere with your social life
• No counting calories
• Easily scheduled and structured to fit your day
Are meal plans for you?
I personally am not a fan of following a set meal plan. Mainly because I enjoy the freedom that comes
with calculating everything. However, I have come to realize that most people don’t want to “figure it
out”. They want to know exactly what they should eat, how much of it, and when, period.
Some people don’t mind bringing Tupperware to the party and even enjoy testing their will power.
More importantly, though, most people just don’t have the time to calculate every single calorie they
consume. That’s completely understandable.
If that sounds like you, then you may be better off following a set meal plan.
THE HYBRID NUTRITION SOLUTION
What if I told you that you could easily have the best of both worlds? The freedom of fitting in your
favorite foods, regularly, while still eliminating the guesswork associated with flexible dieting?
Here’s how:
1.
2.
3.
4.
Use the meal plans provided in this book. This way you know your exact macronutrient goals
for the day but can eliminate guessing what you’ll eat each meal.
If there is a specific food item or meal that you’re tired of (or don’t have the ingredients to
make), then because you know the macronutrient breakdown, you can easily replace it with a
food or meal of your choice.
Not going to be home or have your meals ready? Instead of having a “cheat meal” or an uncalculated “cheat day”, simply track your macros. This will ensure that your nutrition intake
remains consistent.
Have the option, daily, to go with a set meal plan or be flexible that day depending on your
schedule or how you feel.
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Who is the hybrid approach for?
The hybrid approach is for anyone who prefers to have structure, but, perhaps due to their family life
or busy schedule, sometimes needs to pivot into a more flexible method.
Regardless of what approach is more manageable for your lifestyle, the main factor of a successful
fat-loss diet is that it is calculated. If the macronutrient ratio is determined for the individual, whether
the meals are set and scheduled or free and flexible (or both), you will lose fat on demand.
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CHAPTER 8
Eat Cake and Get
Shredded
If you’ve decided that you want some flexibility in your diet, then pay very close attention here. In
fact, even if you’ve opted for following the meal plans, I’d highly encourage learning the simple art
of tracking macronutrient intake. Not because you may eventually get tired of eating the same 4-5
meals—although that may eventually be the case—but because it may prove helpful at some point
down the line when you’re substituting foods on your meal plan.
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On paper, tracking everything you eat may seem a bit tedious—and in the beginning it may be—but
after a while, like most things, it becomes second nature. Not to mention, despite how complex it may
seem in theory, the practice of tracking nutrition is far from rocket science. I plan to prove that to you
here in this chapter.
In Part One we discussed the importance of micronutrients (vitamins & minerals) and fiber intake.
That said, you’re probably wondering why we’re tracking just macronutrients and not macros, micros,
and fiber. Truth be told, anyone adhering to the macronutrient distribution laid out in this program,
while ensuring that 80-90% of their calories come from whole, minimally processed foods—and are
adhering to the fruit and vegetable intake recommendations—will, without fail, get plenty of these
essential nutrients.
GETTING STARTED
Step 1: Use the Shredded Diet Calculator to
determine your macronutrient intake for the day.
Step 2: Download a free food tracking app like
My Fitness Pal to record your intake for the day.
Step 3: Consume foods of your choice while tracking
to ensure you stay within your macronutrient limits.
I’d recommend, in the beginning, plugging in meals
prior to consumption to ensure you’re staying within
your allotted calories. After a week or so of weighing
and tracking, you’ll begin to find your own way of
doing it. For now, however, just start developing the
habit of tracking whatever you eat.
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HOW TO TRACK MACROS
Step 1: Look Over the Nutrition Label
There are two things that are accomplished by looking at the
nutrition label. First, finding out whether or not you can (or
want to) fit this food into your daily intake. Secondly, finding
the serving size for an accurate measurement.
Step 2: Decide the Amount of Servings
Whether you need a ton of a specific macro or are low on
another, choosing the serving size is critical. So whether you
want just ¼ of a serving or 3 whole servings is up to you and
your individual needs/preference.
Step 3: Weigh Your Food
Now that we know exactly how many servings we need/want,
it’s time to weigh it out. For example, if you wanted half a
serving (using the nutrition label above), then you would
weigh out 86 grams. If you wanted 1 serving, it would be 172
gram. And 2 servings would be 344 grams.
Other foods may show serving sizes in ounces so make sure you grab a food scale that has that option.
In the event that you don’t have a food scale available to you, don’t call it quits. Simply eye-ball the
servings to the best of your ability and track it that way. The longer you weigh and track, the more
accurate you become at eye-balling your food portions.
Step 4: Plug Your Food In
Once the food is measured, simply open up your food tracking app and plug in the name of the item.
Choose the item and ensure you have selected the correct serving size.
Once you plug in the food item, it will automatically add that to your daily numbers.
Step 5: Repeat Until You’ve Hit Your Macros!
In a perfect world, you’ll hit the mark on each macro. Realistically speaking, however, you’re always
going to be slightly over—or slightly under—any given macronutrient. This is perfectly fine. Give
yourself an allowance on each of the 3 macros—aim to stay within 10 grams on carbs and protein, and
5 grams on fats.
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CHAPTER 9
Choosing Your
Meal Plans
Toward the end of this book, you’re going to come across a number of different meal plans. Each one
has been strategically designed using the formulas laid out in Part One to determine calorie intake
and macrontrient distribution. The only work you’ll have to do—aside from preparing the food and
consuming it—is deciding which set of meal plans to start with. Lucky for you, this too isn’t brain
surgery.
Alright, so let’s jump right into it.
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CHOOSING YOUR MEAL PLANS
To keep things simple, we’re basing your meal plan off of your estimated lean body mass.
Calculating Lean Body Mass:
Bodyweight (in lbs.) x Estimated Body-Fat Percentage = Fat Mass
Bodyweight (in lbs.) – Fat Mass = Lean Body Mass
For Example: A 190 lbs. male with 30% body-fat.
190 x 0.15 = 28.5
190 – 28.5 = 161.5 lbs.
In this case, you’d choose the 155-165 LBS Meal Plans.
Simple enough, right?
In the event that your weight lands on a number that happens to be in between two meal plans, always
round down. For example, if you weigh 153 lbs, then you would start with the 140-150 LBS Meal Plans.
BODY-FAT CHART
Use this chart as a guideline for determining your current body-fat percentage.
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PROGRESSING WITH MEAL PLANS
At some point or another, regardless of what tracking approach you follow, you’ll have to make
adjustments to your intake. Whether you’re no longer losing weight at the desired rate or you completely
stall, if you want to get back on track, you’ll have to decrease your calories.
Because I like to keep things simple—and I assume you do too—the solution is straight forward. When
your average weight is no longer decreasing, this means that you’re no longer in a negative energy
balance. Assuming this isn’t caused by skipping workouts or overeating, it’s at this point that you’ll
jump down to the next meal plan—or increase your physical activity. In time, as you lose more fat and
get leaner, you’ll stall again—some sooner than others. Either way, the solution is always the same:
eat less food or do more cardio (more on that later).
TIME TO TAKE ACTION
Now that you’ve found your starting point and know what meal plans you’ll be following, it’s time to
put theory into practice. From here you’re simply going to follow the meal plans as they’re laid out and
track your weight using the strategy described in Chapter 1.
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CHAPTER 10
Meal Schedule
You’re the only one who knows when you’ll be tied up at work, when you’ll be at the gym, or when you’ll
be too busy playing Call of Duty. With that said, you’re the only one that can schedule your meals.
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Now, let me just say this: You do not have to schedule your meals. However, having a set eating
schedule will simplify your day and help hold you accountable. You don’t want to “eat when you feel like
it” and end up running through your allotted calories by noon. Trust me, it’s not fun.
So here’s what I want you to do:
1.
2.
3.
Figure out your work and/or school schedule for the day as well as the time you will be attending the gym (or training).
Find out how many meals are required (according to your meal plan).
Find out what times you will be able to have a meal, and schedule your meals accordingly.
Monday Meal Schedule Example
8am – Breakfast (Meal 1)
10am – Start Work
1pm-2pm – Lunch Break (Meal 2)
6pm – End Work
6:30pm – Pre Workout (Meal 3)
7:30pm-8:30pm – Gym
9pm – Post Workout (Meal 4)
11:30pm – Dinner (Meal 5)
“FAILING
TO PLAN IS
PLANNING TO
FAIL.”
-BENJAMIN
FRANKLIN
FAIL TO PLAN, PLAN TO FAIL
Whether you’re splitting your meal plans into 2 huge sittings or 6 small
ones, you’ve got to get those calories in. And if you’re like most people and
are busy with life (i.e. kids, school, work, friends, etc.), then you know how
quickly the day can pass you by. For some, it’s a blessing to be able to pack
2-3 meals into one sitting. For others, however, it’s complete torture.
This is why I recommend setting a meal schedule and doing your best
to stick to it. Of course, things will come up and you’ll have to adjust, but
having a plan in place is always going to reduce the margin for error.
On top of that, having a set plan improves adherence. The same way
writing your goals down increases the likelihood that you’ll attain them,
having a meal schedule in place will make it more likely that you’ll stick to
the plan.
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CHAPTER 11
Simple Food
Substituting
Realistically, there will come a time where you are out of certain foods or not in the mood to eat them.
Completely understandable. In this section I want to go over the simplistic approach to substituting
certain foods on any given meal.
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Ready?
Here it is:
If you are not in the mood for the carb source in the meal, then simply replace it with a different carb
source.
Tada!
If you look at the example on the left (meal 3), you will see that I have substituted my baked potato (carb
source) with a cup of white rice (carb source). On the right (meal 4), I have substituted my flaxseed oil
(fats source) with 28 grams of almonds (fats source).
Obsessing over whether or not the substituted item is a 100% match on calories is useless.
If you’re a stickler for accuracy, then the solution will require a bit more work, but will still be relatively
simple. In your case, you’re going to find the macronutrient breakdown for the food item you’re
eliminating and the one you’re swapping it out with, then adjust the serving size for the substitute food
to get as close as you can to those macros.
CONSISTENCY>ACCURACY
When you’re following the meal plan approach, the goal is not accuracy, but consistency. As long
as you’re eating within range, and the meals and serving sizes are constant, you’ll have no problem
tracking, adjusting, and shedding those unwanted pounds.
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CHAPTER 12
Enjoying Your Food
As you skim through the meal plans, you’re probably thinking to yourself “damn, this all looks bland”.
Probably because it is. But it doesn’t have to be. With the Shredded Meal Plans, I want to allow you to
make them flavorful and enjoyable.
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This can be done in one of/or two ways.
01Flexible Meal Plans
If you’re ok with your meal plan, but, for whatever reason, you’re just really craving some pizza, then
have some! Maybe it’s not pizza that you’re craving, perhaps you have a sweet tooth that you want to
satisfy—if that’s the case, do it.
In Chapter 8 we went over how to track macros and I explained the benefit of understanding this simple
art, even for those on a meal plan. If you want to fit a donut or a few slices of pizza into your diet, you
can.
Here’s how: decide what “treat” you want to add to your day and find the macronutrient breakdown.
Once you’ve got the number of fats, carbs, and protein that it consists of, simply adjust a few items on
your meal plan (preferably by reducing serving sizes or eliminating certain foods) and enjoy yourself.
02Add Flavor
Allow yourself the freedom of seasoning your food. Feel free to add the sauces, condiments, and
dressings of your liking to any given meal. Remember, it’s not about accuracy, but consistency. That
said, if you’re going to use sauces regularly, then don’t track them. Just make sure you’re keeping it
as consistent as possible.
That said, I would like to make a few suggestions when choosing the items you’ll use for added flavor.
Seasoning: Have at it! Feel free to season your foods however you’d like. The added sodium will have
no negative effects on your diet as long as you’re meeting your water intake for the day.
Sauces: Let’s keep it simple. If it’s for pasta, then stick with a low fat red sauce. If you want to throw a
barbeque sauce or steak sauce on your meats, then opt for the zero fat/moderate carb choices.
Condiments: I will always recommend mustard, simply because it is calorie free. However, if you’d
like to include ketchup, do it! If there are other condiments (such as mayonnaise) that you would like
to include, at the very least, go with the fat free version.
Dressings: Opt for the zero fat (or low fat) version of your preferred dressing.
Walden Farms: If you’re looking for some solid, natural, calorie free sauces and condiments, there is
a brand called Walden Farms that offers a variety of different options.
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CHAPTER 13
Refeed Days
Before we jump into what a refeed is and how it works, let me say this: unless you’re under 10% bodyfat or have been dieting for 12 weeks or longer, you don’t need one. In fact, you’re forbidden! A refeed
day is included when—and only when—the dieter has been restricting their calories for a prolonged
period of time. If you’re two weeks into your diet and crying about how hard it is, buck up. Refeeds
aren’t given, they’re earned.
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WHAT IS A REFEED?
Refeed Days: a day in which one will—in a calculated manner—increase their calorie intake. A planned
overfeeding day, if you will.
The purpose of the refeed is twofold: it increases adherence by reducing the risk of binge eating, and
it increases motivation—this comes from a boost in testosterone, dopamine, and leptin.
You know what testosterone is and I’m sure you can see the benefits of getting a boost there. What’s
the point of being jacked and shredded if you can’t perform—am I right?
Dopamine—the happy hormone that you’re already familiar with—is a chemical in your brain that
affects your emotions, movements and your sensations of pleasure—and pain.
Leptin, the most overlooked of the three, is probably the most powerful when it relates to refeeds. This
little-known hormone not only regulates hunger and metabolic rate, but it controls your appetite and
libido as well. When you’re restricting calories for a prolonged period of time, your leptin levels drop.
This, in turn, causes your metabolic rate to decrease and your appetite to increase—the perfect recipe
for sabotaging your diet.
When you provide your body with the energy that it so desperately desires, leptin levels increase,
which, in turn, accelerates fat loss. This is due to a few things: improvements in fat oxidation and
thyroid activity29, increased mood, and a boost in testosterone.
Another physiological benefit of refeeding is glycogen replenishment. You see, when you’re restricting
calories for a prolonged period of time, it’s hard to really ever keep your glycogen stores full—this is
especially true for individuals who have cut their calories a great deal. When your glycogen stores are
higher, you perform better. The longer you can go without dramatic decreases in strength, the leaner
you can get without losing much lean body mass.
HOW MANY CALORIES ON REFEED DAYS?
Although your refeed calories can easily be calculated using the Shredded Diet Calculator, I’ll break
down the basics of how to calculate refeed day calories.
• Bring your calorie intake back up to maintenance: Bodyweight (in lbs.) x 16
• 1 gram of protein per pound of bodyweight
• 20-30 grams of dietary fat
• The rest of your calories will come from carbs
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For example:
180 lbs. x 16 = 2,880kcal
180 x 1 = 180 grams of protein (180 x 4 = 720kcals)
30 grams of fat (30 x 9 = 270kcal)
720 + 270 = 990kcal
2,880 – 990 = 1,890kcal left over
1,890 / 4 = 472 grams of carbs
REFEED FREQUENCY
The number of refeeds you’ll include in your diet will be determined by two things: (1) the amount of
time you’ve been dieting and (2) your body-fat percentage.
While an individual who’s at 25% body-fat and been dieting for 4 weeks doesn’t need a refeed, someone
who’s at 9% and been dieting for 12 weeks may need two.
To keep things simple, I’ve created the chart below. Use this chart as a guideline for including refeed
days.
REFEED CHART
Time Dieting
Refeed Frequency
0-4 Weeks
0
5-7 Weeks
1 Bi-Weekly
8-12 Weeks
1 Weekly
16+ Weeks
2 Weekly
*Anyone over 15-18% body-fat will not require a refeed day—in the event that one is warranted in
order to remain adherent, add one only as needed.
THE END RESULT
The net effect of a proper refeed is you just feel better—both physically and psychologically. The
physiological benefits will help maintain your strength and muscle mass, and accelerate fat-loss. The
psychological benefits, on the other hand, make you much less likely to binge or “cheat.”
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CHAPTER 14
Fat-Loss Diet Hacks
If you want to lose weight, all you’ve got to do is maintain a negative energy balance. This can be done
by decreasing your calorie intake, or increasing your physical activity level. Do that long enough and
you’ll end up lean and mean. Simple enough, right? Wrong. Although reaching single digit body-fat
levels may seem simple—and it is—it’s certainly easier said than done.
That’s why I’ve put together this chapter where I am going to share 9 easy-to-follow diet hacks that you
can implement, right now, to make the strenuous process of dieting 10x easier.
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01
STOP EATING
WHEN YOU’RE
THIRSTY
It’s actually quite common for people to confuse thirst for hunger.
Because we aren’t drinking enough water, daily, our body adapts to
the low fluid intake and thus we lose our thirst sensation. If the goal
is weight loss, knowing the difference between feeling hungry and
being thirsty, is critical.
Eating when you’re thirsty is a sure-fire way to load up on unnecessary calories—making it much
harder to achieve the caloric deficit required to lose weight.
This is why I recommend that you make an effort to keep yourself hydrated throughout the day. Avoid
waiting till you’re thirsty before drinking water. If you’re feeling thirsty, chances are, you’re already a
bit dehydrated.
How to Avoid Eating When You’re Thirsty: Drink an 8oz glass of water when you feel hungry. Wait 10
minutes, and if you’re still hungry, eat. If not, you were probably just thirsty.
02
DECREASE
CALORIE LOAD
Knocking off 250-500kcal, per day, is more than enough to go from a
slight energy surplus to a healthy deficit. Cutting that many calories
from your daily intake can be done, easily, by decreasing calorie load.
For example: rather than using whole milk for your cereal, try fat free; substitute that handful of peanuts
for a handful of blueberries; if you’re a fan of peanut butter and jelly sandwiches, ditch the bread for
rice cakes; and drink water instead of juice or pop.
These may seem like small, insignificant changes, but enough of them in the day should be more than
enough to move the needle.
03
HAVE A LATE
BREAKFAST
Pushing breakfast back as far as possible (aka Intermittent Fasting)
may very well be the simplest way to reduce calorie intake without
starving yourself.
The mechanism by which Intermittent Fasting works for fat loss is quite simple: every day our bodies
go back and forth from a fed state to a fasted state—delaying our first meal for as long as possible
extends the time we spend fasting. Because most of us have breakfast upon rising and don’t stop
eating till late at night, we tend to spend more time fed than fasted.
By allowing us to spend more time in a fasted state, we are reducing the amount of food we’re consuming
on a daily basis, thus reducing our overall calorie intake, effortlessly.
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Not only will it aid in fat loss, but Intermittent Fasting has been shown to; increase insulin sensitivity;
have anti-aging effects; increase growth hormone production, drastically; reduce inflammation;
increase metabolic rate; reduce oxidative stress; and increase brain health.
04
DON’T
WASTE YOUR
WILLPOWER
It’s no secret that willpower is, in fact, a limited resource.30 Think of it
as an energy bar on a video game, and every time you have to make
a choice, you drain the bar a little more. This is why most people are
more likely to stick to their diet early on in the day but then cave into
cravings at night. Too many decisions are draining their willpower.
So although most fitness gurus will tell you you’re not disciplined or that you don’t want it bad enough,
it’s not always the case. It’s easy for them, now, because they made those choices long enough
for them to become habits. Once they’re habits, they don’t require willpower. Unfortunately, though,
reaching that level takes time and effort. For now, practice avoiding unnecessary decisions.
For example: if you’re craving a brownie at bedtime, it’s going to be hard to resist if you know it’s
there—especially once you start thinking about the creamy goodness it becomes when you dip it into
a glass of cold milk.
Don’t want to cave to chocolate cravings at night? Don’t buy brownies, buy apples instead.
05
EAT YOUR
VEGGIES
06
EAT MORE
PROTEIN
Eating 500kcal worth of broccoli is far less likely than getting the same
amount from a box of donuts. This is due to two things: food volume and
fiber content, making vegetables far more satiating than sugary snacks.
If you want to avoid testing your willpower due to food cravings (caused by hunger), add 1 cup of
vegetables to each meal. Not only will this limit the number of calories you can fit on your plate, but the
sheer volume of food will keep you satisfied for a longer period of time.
Due to its slow absorption, protein is the most satiating macronutrient of
them all.31 Similar to broccoli, it’s going to be much more difficult for you
to get 500kcal from chicken breasts than it would from a box of Oreos.
Not only has it been proven that a higher protein intake is superior for preserving muscle mass in
individuals who have been restricting calories for a prolonged period of time5, but it’s a great way to
reduce appetite, making it much easier to stick to your diet.
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07
1.
2.
3.
4.
GET
CAFFEINATED
Our body burns calories in a few different ways:
BMR: The calories we burn from being alive (i.e. breathing, keeping your heart beating, etc.)
TEF: The calories burned from processing the food we consume.
TEA: The calories burned through exercise.
NEAT: The calories burned from non-exercise activity (i.e. standing up, sitting down, brushing
your teeth, etc.).
These 4 things determine your TDEE (total daily energy expenditure). If we can manage to expend
more calories than we consume, we’ll lose weight.
Want to burn more calories while increasing energy, enhancing your mood, and reducing the risk of
deadly disease? Drink some coffee! Caffeine has been shown to increase energy expenditure, making
it easier for you to achieve a negative energy balance.
08
TAKE THE
STAIRS
As I type this sentence, I am burning calories. This is known as NonExercises Activity Thermogenesis—or NEAT—and it’s one of the most
overlooked factors in weight loss. If you’ve ever met someone who isn’t
losing weight, despite making healthy food choices, they’re probably spending too much time sitting
at a desk or laying on a couch.
Ways to Increase NEAT:
• Park further away from the grocery store
• Take the stairs
• Carry your groceries
• Walk your dog (or your neighbor’s)
• Clean
• Dance
Moral of the story: Move more!
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09
EAT BIGGER
MEALS
You’ve probably heard the old adage: your metabolism is like a
fire, if you don’t add wood it dies down. This implies that by eating
more frequently throughout the day, we’re keeping our metabolisms
“revving”.
Theoretically, it makes sense. In practice, however, it has never been shown to be true.
In fact, a study published in Obesity A Research Journal compared the effects of consuming 3 vs.
6 meals per day.32 Researchers found that, between the two groups, there was no difference in fat
oxidation; however, consuming smaller, more frequent meals, may increase hunger and desire to eat.
If you’re eating 5-6 meals per day and finding that you’re hungry every couple of hours—or you’re not
satisfied after a meal—knock that down to 3 larger meals and see if that works better for you.
ALAINGONZALEZ
69
SHREDDED-12 FAT LOSS PROGRAM
CHAPTER 15
The Shredded Meal
Plans
ALAINGONZALEZ
70
SHREDDED-12 FAT LOSS PROGRAM
110-120 LBS.
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
Meal Plan #3
Meal Plan #4
• 2oz Turkey Bacon
• 2 Whole Eggs
• 2 Slices Rye Bread
• 2 oz. Turkey Breast
• 2 Whole Eggs
• 2 Whole Eggs
• 2 Slices Swiss Cheese
• 2 Slices Wheat Bread (or • 2 Slices White Bread (or
white)
wheat)
• 1 oz. Almonds
• 2 oz. Beef Sausage
• 2 Whole Eggs
• 2 Slices Toast (white or
wheat)
• 1 Cup Spinach
• 1 Cup Brown Rice (or
white)
• ½ Cup Black Beans
• 3 oz. Ground Beef (85%
Lean)
• 1 Cup Broccoli
• ½ Cup Oats
• 1 Banana
• ½ Scoops Whey Protein
• 1 Banana
• 2 Slices Rye Bread
• 2oz. Tuna
• 1 Slice Tomato
• 90g Sweet Potato
• 1 Cup String Beans
• 2.5 oz. Chicken Breast
• 90g Sweet Potato
• 2 oz. Ground Turkey
• 1 Cup Peas
• 90g Potato
• 3 oz. Tilapia
• ½ Cup Asparagus
• ½ Cup Quinoa (or rice)
• 2.5 oz. Ground Beef
(90% lean)
• 1 Cup Green Peas
• ½ Cup Brown Rice (or
white)
• 2.5 oz. Chicken Breast
• 1 Cup Broccoli
• 1 Cup Yams (cubed)
• 3 oz. Chicken Breast
• ½ Cup White Rice (or
brown)
• 4 oz. Chicken Breast
• 1 Cup String Beans
• ½ Cup Sunflower Seeds
• ½ Cup Quinoa (or rice)
• 2 oz. Salmon
• 1 Cup Kale
• ½ Cup White Rice (or
brown)
• 3.5 oz. Tilapia
• 1 Cup Broccoli
• ½ Cup Quinoa (or rice)
• 2.5 oz. Ground Beef
(90% lean)
• 1 Cup Green Peas
• 2 Slices Wheat Bread (or • 90g Sweet Potato
white)
• 2.5 oz. Ground Turkey
• 1 tbsp. Almond Butter
• 1 Cup Peas
ALAINGONZALEZ
71
SHREDDED-12 FAT LOSS PROGRAM
125-135 LBS.
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
Meal Plan #3
Meal Plan #4
• 2oz Turkey Bacon
• 2 Whole Eggs
• 2 Slices Rye Bread
• 2 oz. Turkey Breast
• 2 Whole Eggs
• 2 Whole Eggs
• 2 Slices Swiss Cheese
• 2 Slices Wheat Bread (or • 2 Slices White Bread (or
white)
wheat)
• 1 oz. Almonds
• 2 oz. Beef Sausage
• 2 Whole Eggs
• 2 Slices Toast (white or
wheat)
• 1 Cup Spinach
• 1 Cup Brown Rice (or
white)
• ½ Cup Black Beans
• 3 oz. Ground Beef (85%
Lean)
• 1 Cup Broccoli
• ½ Cup Oats
• ½ Scoop Whey Protein
• 1 Scoops Whey Protein
• 1 Banana
• 2 Slices Rye Bread
• 2oz. Tuna
• 1 Slice Tomato
• 90g Sweet Potato
• 1 Cup String Beans
• 3 oz. Chicken Breast
• 180g Sweet Potato
• 2 oz. Ground Turkey
• 1 Cup Peas
• 90g Potato
• 3.5 oz. Tilapia
• ½ Cup Asparagus
• ½ Cup Pasta (any type)
• 2.5 oz. Ground Beef (90%
lean)
• 1 Cup Green Peas
• ½ Cup Brown Rice (or
white)
• ½ Cup Black Beans
• 3 oz. Chicken Breast
• 1 Cup Broccoli
• 1 Cup Yams (cubed)
• 3 oz. Chicken Breast
• 1 Banana
• 1 Cup White Rice (or
brown)
• 4 oz. Chicken Breast
• 1 Cup String Beans
• ½ Cup Sunflower Seeds
• ½ Cup Quinoa
• 2.5 oz. Salmon
• 1 Cup Kale
• ½ Cup White Rice (or
brown)
• 3.5 oz. Tilapia
• 1 Cup Broccoli
• ½ Cup Quinoa
• 3 oz. Ground Beef (90%
lean)
• 1 Cup Green Peas
• 2 Slices Wheat Bread (or • 180g Sweet Potato
white)
• 2.5 oz. Ground Turkey
• 1 tbsp. Almond Butter
• 1 Cup Peas
ALAINGONZALEZ
72
SHREDDED-12 FAT LOSS PROGRAM
140-150 LBS.
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
• 2oz Turkey Bacon
• 2 Whole Eggs
• 2 Slices Rye Bread
Meal Plan #2
• 2 oz. Turkey Breast
• 2 Whole Eggs
• 2 Slices Wheat Bread (or
white)
• 1 oz. Almonds
Meal Plan #3
Meal Plan #4
• 2 Whole Eggs
• 2 Slices Swiss Cheese
• 2 Slices White Bread (or
wheat)
• 1 Banana
• 2.5 oz. Beef Sausage
• 2 Whole Eggs
• 2 Slices Toast (white or
wheat)
• 1 Cup Spinach
• 1 Cup Brown Rice (or white) • ½ Cup Oats
• ½ Cup Black Beans
• ½ Scoop Whey Protein
• 3 oz. Ground Beef (85%
Lean)
• 1 Cup Broccoli
• 1 Scoops Whey Protein
• 1 Cup Cherries
• 2 Slices Rye Bread
• 2oz. Tuna
• 1 Slice Tomato
• 180g Sweet Potato
• 1 Cup String Beans
• 3.5 oz. Chicken Breast
• 1 Cup Pasta (any type)
• 2 oz. Ground Turkey
• 1 Cup Peas
• 180g Potato
• 3.5 oz. Tilapia
• ½ Cup Asparagus
• ½ Cup Pasta (any type)
• 3 oz. Ground Beef (90%
lean)
• 1 Cup Green Peas
• ½ Cup Brown Rice (or
white)
• ½ Cup Black Beans
• 3.5 oz. Chicken Breast
• 1 Cup Broccoli
• 1 Cup Yams (cubed)
• 3 oz. Chicken Breast
• 1 Banana
•
•
•
•
• 2 Slices Wheat Bread (or
white)
• 1 tbsp. Almond Butter
• 1 Cup Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• ½ Cup White Rice (or
brown)
• 3.5 oz. Tilapia
• 1 Cup Broccoli
• 1 tsp. Flaxseed Oil
1 Cup White Rice (or brown) • ½ Cup Quinoa
4 oz. Chicken Breast
• 3 oz. Salmon
1 Cup String Beans
• 1 Cup Kale
½ Cup Sunflower Seeds
ALAINGONZALEZ
• 1 Cup Pasta (any type)
• 3 oz. Ground Beef (90%
lean)
• 1 Cup Green Peas
73
SHREDDED-12 FAT LOSS PROGRAM
155-165 LBS.
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
Meal Plan #3
Meal Plan #4
• 2oz Bacon
• 2 Whole Eggs
• 2 Slices Rye Bread
•
•
•
•
1 Plain Bagel
2.0 oz. Turkey Breast
2 Whole Eggs
1 oz. Almonds
• 2 Whole Eggs
• 2 Slices Swiss Cheese
• 2 Slices White Bread (or
wheat)
• 1 Banana
• 2.5 oz. Beef Sausage
• 2 Whole Eggs
• 2 Slices Toast (white or
wheat)
• 1 Cup Spinach
• 1 Cup Brown Rice (or
white)
• 1 Cup Black Beans
• 3 oz. Ground Beef (85%
Lean)
• 1 Cup Broccoli
• 1 Cup Oats
• 1 Scoop Whey Protein
• 1 Scoops Whey Protein
• 1 Cup Cherries
•
•
•
•
• 180g Sweet Potato
• 1 Cup String Beans
• 4 oz. Chicken Breast
• 1 Cup Pasta (any type)
• 2 oz. Ground Turkey
• 1 Cup Peas
• 180g Potato
• 3.5 oz. Tilapia
• ½ Cup Asparagus
• ½ Cup Pasta (any type)
• 3 oz. Ground Beef (90%
lean)
• 1 Cup Green Peas
• ½ Cup Brown Rice (or
white)
• 1 Cup Black Beans
• 4 oz. Chicken Breast
• 1 Cup Broccoli
• 1 Cup Yams (cubed)
• 3 oz. Chicken Breast
• 1 Banana
• 1 Cup White Rice (or
brown)
• 4 oz. Chicken Breast
• ½ Cup Pinto Beans (or
black)
• 1 Cup String Beans
• ½ Cup Sunflower Seeds
•
•
•
•
• ½ Cup White Rice (or
brown)
• 3.5 oz. Tilapia
• 1 Cup Broccoli
• 1 tsp. Flaxseed Oil
• 1 Cup Pasta (any type)
• 3 oz. Ground Beef (90%
lean)
• 1 Cup Green Peas
• 2 Slices Wheat Bread (or • 1 Cup Pasta (any type)
white)
• 2.5 oz. Ground Turkey
• 1 tbsp. Almond Butter
• 1 Cup Peas
ALAINGONZALEZ
2 Slices Rye Bread
2oz. Tuna
1 Slice Tomato
1 Banana (or apple)
½ Cup Quinoa
3 oz. Salmon
½ Cup Refried Beans
1 Cup Kale
74
SHREDDED-12 FAT LOSS PROGRAM
170-180 LBS.
MEAL #6
Bedtime Snack
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
Meal Plan #3
Meal Plan #4
• 2oz Bacon
• 2 Whole Eggs
• 2 Slices Rye Bread
•
•
•
•
1 Plain Bagel
3.5 oz. Turkey Breast
2 Whole Eggs
1 oz. Almonds
• 2 Whole Eggs
• 2 Slices Swiss Cheese
• 2 Slices White Bread (or
wheat)
• 1 Banana
• 2.5 oz. Beef Sausage
• 2 Whole Eggs
• 2 Slices Toast (white or
wheat)
• 1 Cup Spinach
• 1 Scoop Whey Protein
• 1 Banana
• 1 Cup Oats
• 1 Scoop Whey Protein
• 1 Scoops Whey Protein
• 1 Cup Cherries
•
•
•
•
• 1 Cup Brown Rice (or
white)
• 1 Cup Black Beans
• 3 oz. Ground Beef (85%
Lean)
• 1 Cup Broccoli
•
•
•
•
• 180g Potato
• 3.5 oz. Tilapia
• ½ Cup Asparagus
• ½ Cup Pasta (any type)
• 3 oz. Ground Beef (90%
lean)
• 1 Cup Green Peas
• 180g Sweet Potato
• 1 Cup String Beans
• 4 oz. Chicken Breast
• 1 Cup Yams (cubed)
• 3 oz. Chicken Breast
• 1 Banana
• 1 Cup White Rice (or
brown)
• 6 oz. Chicken Breast
• ½ Cup Pinto Beans (or
black)
• 1 Cup String Beans
• ½ Cup Sunflower Seeds
•
•
•
•
• 1 Cup Brown Rice (or
white)
• 1 Cup Black Beans
• 5 oz. Chicken Breast
• 1 Cup Broccoli
• 1 Cup Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• ½ Cup White Rice (or
brown)
• 3.5 oz. Tilapia
• ½ Cup Pinto Beans (or
black)
• 1 Cup Broccoli
• 1 tsp. Flaxseed Oil
• 1 Cup Pasta (any type)
• 3.5 oz. Ground Beef
(90% lean)
• 1 Cup Green Peas
1 Cup Pasta (any type)
2.5 oz. Ground Turkey
1 Cup Peas
2 Slices Rye Bread
2 Slices Rye Bread
2oz. Tuna
1 Slice Tomato
1 Banana (or apple)
1 Cup Quinoa
3.5 oz. Salmon
½ Cup Refried Beans
1 Cup Kale
• 2 Slices Wheat Bread (or
white)
• 1 tbsp. Almond Butter
ALAINGONZALEZ
75
SHREDDED-12 FAT LOSS PROGRAM
185-195 LBS.
MEAL #6
Bedtime Snack
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
•
•
•
•
2oz Bacon
2 Whole Eggs
2 Slices Rye Bread
½ Cup Oats
Meal Plan #2
Meal Plan #4
1 Plain Bagel
3.5 oz. Turkey Breast
2 Whole Eggs
½ Cup Egg Whites
1 oz. Almonds
• 2 Whole Eggs
• 2 Slices Swiss Cheese
• 2 Slices White Bread (or
wheat)
• 1 Banana
• 2.5 oz. Beef Sausage
• 2 Whole Eggs
• 2 Slices Toast (white or
wheat)
• 1 Cup Spinach
• 1 Scoop Whey Protein
• 1 Banana
• 1 Cup Oats
• 1 Scoop Whey Protein
• 1 Scoops Whey Protein
• 1 Cup Cherries
•
•
•
•
• 1 Cup Brown Rice (or
white)
• 1 Cup Black Beans
• 3.5 oz. Ground Beef
(85% Lean)
• 1 Cup Broccoli
•
•
•
•
• 180g Potato
• 3.5 oz. Tilapia
• ½ Cup Asparagus
• 1 Cup Pasta (any type)
• 3 oz. Ground Beef (90%
lean)
• 1 Cup Green Peas
• 180g Sweet Potato
• 1 Cup String Beans
• 5 oz. Chicken Breast
• 1 Cup Yams (cubed)
• 3.5 oz. Chicken Breast
• 1 Banana
• 1 Cup White Rice (or
brown)
• 6 oz. Chicken Breast
• ½ Cup Pinto Beans (or
black)
• 1 Cup String Beans
• ½ Cup Sunflower Seeds
•
•
•
•
• 1 Cup Brown Rice (or
white)
• 1 Cup Black Beans
• 6 oz. Chicken Breast
• 1 Cup Broccoli
• ½ Cup Oats
• ½ Cup Blueberries
• ½ Cup White Rice (or
brown)
• 3.5 oz. Tilapia
• ½ Cup Pinto Beans (or
black)
• 1 Cup Broccoli
• 1 tsp. Flaxseed Oil
• 1 Cup Pasta (any type)
• 3.5 oz. Ground Beef
(90% lean)
• 1 Cup Green Peas
• 2 Slices Wheat Bread (or
white)
• 2 tbsp. Almond Butter
•
•
•
•
•
Meal Plan #3
1 Cup Pasta (any type)
2.5 oz. Ground Turkey
1 Cup Peas
2 Slices Rye Bread
2 Slices Rye Bread
2oz. Tuna
1 Slice Tomato
1 Banana (or apple)
1 Cup Quinoa
3.5 oz. Salmon
½ Cup Refried Beans
1 Cup Kale
• 2 Slices Wheat Bread (or • 1 Scoops Whey Protein
white)
• 1 tbsp. Peanut Butter
• 2 tbsp. Peanut Butter (or
almond)
• 1 Banana
ALAINGONZALEZ
76
SHREDDED-12 FAT LOSS PROGRAM
200+ LBS.
MEAL #6
Bedtime Snack
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
•
•
•
•
2oz Bacon
2 Whole Eggs
2 Slices Rye Bread
1 Cup Oats
Meal Plan #2
Meal Plan #4
1 Plain Bagel
3.5 oz. Turkey Breast
3 Whole Eggs
½ Cup Egg Whites
1 oz. Almonds
• 3 Whole Eggs
• 2 Slices Swiss Cheese
• 2 Slices White Bread (or
wheat)
• 1 Banana
• 2.5 oz. Beef Sausage
• 2 Whole Eggs
• 2 Slices Toast (white or
wheat)
• 1 Cup Spinach
• 1 Scoop Whey Protein
• 1 Banana
• 1 Cup Oats
• 1 Cup Blueberries
• 1 Scoop Whey Protein
• 2 Scoops Whey Protein
• 1 Cup Cherries
• 1 Cup Oats
•
•
•
•
• 1 Cup Brown Rice (or
white)
• 1 Cup Black Beans
• 3.5 oz. Ground Beef (85%
Lean)
• 1 Cup Broccoli
•
•
•
•
• 180g Potato
• 3.5 oz. Tilapia
• ½ Cup Asparagus
• 1 Cup Pasta (any type)
• 3.5 oz. Ground Beef (90%
lean)
• 1 Cup Green Peas
•
•
•
•
• 1 Cup Yams (cubed)
• 3.5 oz. Chicken Breast
• 1 Banana
• 1 Cup White Rice (or
brown)
• 6 oz. Chicken Breast
• ½ Cup Pinto Beans (or
black)
• 1 Cup String Beans
• ½ Cup Sunflower Seeds
•
•
•
•
•
•
•
•
• 1 Cup White Rice (or
brown)
• 3.5 oz. Tilapia
• ½ Cup Pinto Beans (or
black)
• 1 Cup Broccoli
• 2 tsp. Flaxseed Oil
• 1 Cup Pasta (any type)
• 3.5 oz. Ground Beef (90%
lean)
• 1 Cup Green Peas
• 2 Slices Wheat Bread (or
white)
• 2 tbsp. Peanut Butter (or
almond)
• 1 Banana
•
•
•
•
180g Sweet Potato
1 Cup String Beans
5 oz. Chicken Breast
¼ Cup Raisins
• 1 Cup Brown Rice (or
white)
• 1 Cup Black Beans
• 6 oz. Chicken Breast
• 1 Cup Broccoli
•
•
•
•
•
Meal Plan #3
1 Cup Pasta (any type)
2.5 oz. Ground Turkey
1 Cup Peas
2 Slices Rye Bread
1 Cup Pasta (any type)
2.5 oz. Ground Turkey
1 Cup Peas
1 oz. Cashews
• 2 Slices Wheat Bread (or • 1 Cup Oats
white)
• 1 Cup Cottage Cheese
• 2 tbsp. Almond Butter
• ½ Cup Blueberries
• 1 Cup Greek Yogurt (Fat
Free)
ALAINGONZALEZ
2 Slices Rye Bread
2oz. Tuna
1 Slice Tomato
1 Banana (or apple)
1 Cup Quinoa
3.5 oz. Salmon
½ Cup Refried Beans
1 Cup Kale
2 Scoops Whey Protein
2 tbsp. Peanut Butter
1 Cup Greek Yogurt
1 Cup Raisins
77
SHREDDED-12 FAT LOSS PROGRAM
CHAPTER 16
Refeed Day Meal
Plans
ALAINGONZALEZ
78
SHREDDED-12 FAT LOSS PROGRAM
110-120 LBS. REFEED MEAL PLANS
MEAL#6
Bedtime Snack
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
• 1 Plain Bagel
• 2 oz. Turkey Breast
• 2 Whole Eggs
• 1 Slice Swiss Cheese
• 2 Slices Wheat Bread (or white)
• 1 Banana
• 1 Cups Pasta (any type)
• 2 oz. Ground Turkey
• 1 Cup Peas
• 2 Slices Rye Bread
• ½ Scoops Whey Protein
• ½ Cup Cherries
• ½ Cup Oats
• 1 Cups Yams (cubed)
• 2.5 oz. Chicken Breast
• 90g Potato
• 2 oz. Tilapia
• ½ Cup Asparagus
• 1 Cup Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• ½ oz. Cashews
• 1 Cup White Rice (or brown)
• 3 oz. Chicken Breast
• 1 Cup String Beans
• 1.5 Cups Oats
• 1 Cup Blueberries
• 1 Cup White Rice (or brown)
• 2 oz. Tilapia
• ½ Cup Pinto Beans (or black)
• 1 Cup Broccoli
• 1 Plain Bagel
• 1 tbsp. Peanut Butter (or almond)
ALAINGONZALEZ
79
SHREDDED-12 FAT LOSS PROGRAM
125-135 LBS. REFEED MEAL PLANS
MEAL#6
Bedtime Snack
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
• 1 Plain Bagel
• 2 oz. Turkey Breast
• 2 Whole Eggs
• 1 Slice Swiss Cheese
• 2 Slices Wheat Bread (or white)
• 1 Banana
• 1 Cups Pasta (any type)
• 2 oz. Ground Turkey
• 1 Cup Peas
• 2 Slices Rye Bread
• ½ Scoops Whey Protein
• ½ Cup Cherries
• ½ Cup Oats
•
• 2 Cups Yams (cubed)
• 3 oz. Chicken Breast
• 90g Potato
• 2.5 oz. Tilapia
• ½ Cup Asparagus
• 1 Cup Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• ½ oz. Cashews
• 1 Cup White Rice (or brown)
• 3 oz. Chicken Breast
• ½ Cup Pinto Beans (or black)
• 1 Cup String Beans
• 1.5 Cups Oats
• 1 Cup Blueberries
• 1 Cup White Rice (or brown)
• 2.5 oz. Tilapia
• ½ Cup Pinto Beans (or black)
• 1 Cup Broccoli
• 1 Plain Bagel
• 1 tbsp. Peanut Butter (or almond)
ALAINGONZALEZ
80
SHREDDED-12 FAT LOSS PROGRAM
140-150 LBS. REFEED MEAL PLANS
MEAL#6
Bedtime Snack
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
• 1 Plain Bagel
• 2 oz. Turkey Breast
• 2 Whole Eggs
• 1 Slice Swiss Cheese
• 1 Plain Bagel
• 1 Banana
• 1.5 Cups Pasta (any type)
• 2 oz. Ground Turkey
• 1 Cup Peas
• 2 Slices Rye Bread
• ½ Scoops Whey Protein
• ½ Cup Cherries
• ½ Cup Oats
• 2 Cups Yams (cubed)
• 3 oz. Chicken Breast
• 90g Potato
• 3 oz. Tilapia
• ½ Cup Asparagus
• 1 Cup Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• ½ oz. Cashews
• 1 Cup White Rice (or brown)
• 3 oz. Chicken Breast
• ½ Cup Pinto Beans (or black)
• 1 Cup String Beans
• 1.5 Cups Oats
• ½ Cup Cottage Cheese
• 1 Cup Blueberries
• 1.5 Cup White Rice (or brown)
• 3 oz. Tilapia
• ½ Cup Pinto Beans (or black)
• 1 Cup Broccoli
• 1 Plain Bagel
• 1 tbsp. Peanut Butter (or almond)
ALAINGONZALEZ
81
SHREDDED-12 FAT LOSS PROGRAM
155-165 LBS. REFEED MEAL PLANS
MEAL#6
Bedtime Snack
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
• 1 Plain Bagel
• 2 oz. Turkey Breast
• 2 Whole Eggs
• 1 Slice Swiss Cheese
• 1 Plain Bagel
• 1 Banana
• 1.5 Cups Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• 2 Slices Rye Bread
• ½ Scoops Whey Protein
• ½ Cup Cherries
• ½ Cup Oats
• 2 Cups Yams (cubed)
• 3 oz. Chicken Breast
• 180g Potato
• 3 oz. Tilapia
• ½ Cup Asparagus
• 1.5 Cups Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• ½ oz. Cashews
• 1 Cup White Rice (or brown)
• 4 oz. Chicken Breast
• ½ Cup Pinto Beans (or black)
• 1 Cup String Beans
• 1.5 Cups Oats
• 1 Cup Cottage Cheese
• 1 Cup Blueberries
• 1.5 Cup White Rice (or brown)
• 3 oz. Tilapia
• ½ Cup Pinto Beans (or black)
• 1 Cup Broccoli
• 1 Plain Bagel
• 1 tbsp. Peanut Butter (or almond)
ALAINGONZALEZ
82
SHREDDED-12 FAT LOSS PROGRAM
155-165 LBS. REFEED MEAL PLANS
MEAL#6
Bedtime Snack
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
• 1 Plain Bagel
• 2 oz. Turkey Breast
• 2 Whole Eggs
• 1 Slice Swiss Cheese
• 1 Plain Bagel
• 1 Banana
• 1.5 Cups Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• 2 Slices Rye Bread
• ½ Scoops Whey Protein
• ½ Cup Cherries
• ½ Cup Oats
• 2 Cups Yams (cubed)
• 3 oz. Chicken Breast
• 180g Potato
• 3 oz. Tilapia
• ½ Cup Asparagus
• 1.5 Cups Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• ½ oz. Cashews
• 1 Cup White Rice (or brown)
• 4 oz. Chicken Breast
• ½ Cup Pinto Beans (or black)
• 1 Cup String Beans
• 1.5 Cups Oats
• 1 Cup Cottage Cheese
• 1 Cup Blueberries
• 1.5 Cup White Rice (or brown)
• 3 oz. Tilapia
• ½ Cup Pinto Beans (or black)
• 1 Cup Broccoli
• 1 Plain Bagel
• 1 tbsp. Peanut Butter (or almond)
ALAINGONZALEZ
83
SHREDDED-12 FAT LOSS PROGRAM
170-180 LBS. REFEED MEAL PLANS
MEAL#6
Bedtime Snack
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
• 1 Plain Bagel
• 3.5 oz. Turkey Breast
• 2 Whole Eggs
• 1 Slice Swiss Cheese
• 1 Plain Bagel
• 1 Banana
• 1.5 Cups Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• 2 Slices Rye Bread
• 1 Scoops Whey Protein
• ½ Cup Cherries
• 1 Cup Oats
• 2 Cups Yams (cubed)
• 3 oz. Chicken Breast
• 1 Banana
• 260g Potato
• 3 oz. Tilapia
• ½ Cup Asparagus
• 1.5 Cups Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• ½ oz. Cashews
• 1 Cup White Rice (or brown)
• 4 oz. Chicken Breast
• ½ Cup Pinto Beans (or black)
• 1 Cup String Beans
• 1.5 Cups Oats
• 1 Cup Cottage Cheese
• 1 Cup Blueberries
• 1.5 Cup White Rice (or brown)
• 3 oz. Tilapia
• ½ Cup Pinto Beans (or black)
• 1 Cup Broccoli
• 1 Plain Bagel
• 1 tbsp. Peanut Butter (or almond)
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185-195 LBS. REFEED MEAL PLANS
MEAL#6
Bedtime Snack
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
• 1 Plain Bagel
• 3.5 oz. Turkey Breast
• 3 Whole Eggs
• 2 Slices Swiss Cheese
• 1 Plain Bagel
• 1 Banana
• ½ Cup Oats
• ½ Scoop Whey Protein
• 1 Scoops Whey Protein
• ½ Cup Cherries
• 1 Cup Oats
• 1.5 Cups Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• 2 Slices Rye Bread
• 260g Potato
• 3.5 oz. Tilapia
• ½ Cup Asparagus
• 2 Cups Yams (cubed)
• 3 oz. Chicken Breast
• 1 Banana
• 1 Cup White Rice (or brown)
• 4 oz. Chicken Breast
• ½ Cup Pinto Beans (or black)
• 1 Cup String Beans
• 1.5 Cups Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• 1 oz. Cashews
• 1.5 Cup White Rice (or brown)
• 3.5 oz. Tilapia
• ½ Cup Pinto Beans (or black)
• 1 Cup Broccoli
• 1.5 Cups Oats
• 1 Cup Cottage Cheese
• 1 Cup Blueberries
• 1 Plain Bagel
• 1 tbsp. Peanut Butter (or almond)
• 1 Banana
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200+ LBS. REFEED MEAL PLANS
MEAL#6
Bedtime Snack
MEAL #5
MEAL #4
MEAL #3
Lunch
MEAL #2
Light Snack
MEAL #1
Breakfast
Meal Plan #1
Meal Plan #2
• 1 Plain Bagel
• 3.5 oz. Turkey Breast
• 2 Whole Eggs
• 3 Whole Eggs
• 2 Slices Swiss Cheese
• 1 Plain Bagel
• 1 Banana
• 1 Cup Oats
• 1 Cup Blueberries
• ½ Scoop Whey Protein
• 1 Scoops Whey Protein
• 1 Cup Cherries
• 1.5 Cup Oats
• 1.5 Cups Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• 2 Slices Rye Bread
• 260g Potato
• 3.5 oz. Tilapia
• ½ Cup Asparagus
• 2 Cups Yams (cubed)
• 3 oz. Chicken Breast
• 1 Banana
• 1.5 Cup White Rice (or brown)
• 4 oz. Chicken Breast
• ½ Cup Pinto Beans (or black)
• 1 Cup String Beans
• 1.5 Cups Pasta (any type)
• 2.5 oz. Ground Turkey
• 1 Cup Peas
• 1 oz. Cashews
• 1.5 Cup White Rice (or brown)
• 3.5 oz. Tilapia
• ½ Cup Pinto Beans (or black)
• 1 Cup Broccoli
• 1 tsp. Flaxseed Oil
• 1.5 Cups Oats
• 1 Cup Cottage Cheese
• 1 Cup Blueberries
• 1 Plain Bagel
• 1 tbsp. Peanut Butter (or almond)
• 1 Banana
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CHAPTER 17
The Shredded Diet
Grocery List
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PROTEIN
Bacon
Whey Protein
Ground Beef
Ground Turkey
Beef Sausage
Chicken Breasts
Fat Free Greek Yogurt
Egg Whites
Tilapia
Cottage Cheese
Tuna
Turkey Breast
Bread
Yams
Rice
Rice
Bagels
Pasta
Oats
Beans
Potatoes
Eggs
Sunflower Seeds
Nut Butter
Flaxseed Oil
Almonds
Salmon
Cashews
Swiss Cheese
CARBOHYDRATES
Quinoa
FATS
FRUIT
Apples
Bananas
Blueberries
Cherries
Raisins
VEGGIES
Broccoli
Kale
Strong Beans
Spinach
Asparagus
Tomatoes
Peas
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PART 3
Shredded-12
Workout
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CHAPTER 18
The Shredded-12
Workout Guidelines
When you’re dieting—especially for a prolonged period of time—your body wants nothing more than
to get rid of the extra baggage. Unfortunately, what you consider baggage—that spare tire around
your waist that resembles a flotation device—your body doesn’t. In fact, it would much rather preserve
the stored energy—otherwise known as body-fat—and get rid of the more metabolically active tissue:
muscle. This is why, as it relates to muscle mass, if you don’t use it you lose it.
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No matter how dialed in your nutrition is, unless you’re stimulating the muscle adequately, you’re not
going to maximize the amount of lean tissue you maintain. Sure, you’ll lose weight, but instead of
sleeve ripping arms and shredded abs, you’ll end up as a lighter version of your current self; in other
words, instead of jacked and shredded, you’ll end up skinny and weak.
This is why it’s critical that, if you’re going to be dieting down, you continue to make weight-lifting
the focal point of your training. You see, it’s easy to eat your way thin—all you’ve got to do is eat in a
calorie deficit for long enough. But if you want to stay strong, maintain your hard earned muscle, and
get shredded, you’ve got to put those muscles to work.
With this program, your main goal is very simple: because your body doesn’t need as much muscle
mass to bench press 135 lbs. as it does to bench 225, aim to maintain as much strength as possible.
As long as we can prove to our body that we need this muscle tissue, it’ll never get rid of it.
Before we dive into the Shredded-12 Workout, let’s first go over the rules you’ll follow when performing
the workouts. Showing up to the gym with a list of exercises may be somewhat helpful, but can prove
useless unless you’re applying the proper training principles.
THE RULES
RULE#
01
WARM UP
PROPERLY
The role of the warm up is simple: to prepare the body to be primed and
ready for the working sets.
If you warm up just enough, you’re going to feel primed and excited, and you’re going to dominate
your working sets. If, however, you overdo it, it’s going to have a negative impact on your lifts. Any
physical activity we perform requires energy, energy that could be better used for a strenuous workout
–so why waste it by performing excessive warm ups? If you want to ensure you’re maximizing your
performance, you’ve got to make sure you’re using your energy wisely.
Warming up before an intense training session is critical, but not complicated. In the case of this
program, the warm up should fit the workout. Because we are weight training, then we must utilize
a warm up method that will prepare the body for this specific activity. For example, if you’re going to
bench press, then the warm up should consist of a few lighter sets on the bench press.
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How to Warm Up
Go straight to the exercise you are starting off with. Perform 1 set with an empty bar using a full range
of motion—a basic rep range of 8-10 would be ideal. Slowly add weight to the bar in even increments
until you are ready to handle the work set. Make sure your warm up does not exceed 3-5 sets. Once
you start to add weight, warm-up reps can be tapered down to save gas for the working sets.
Remember, these are warm up sets and should be treated as so. The amount of time you rest in
between warm up sets should be limited to the amount of time it takes you to load up the bar for the
next one—no longer than that.
02
AIM FOR
STRENGTH
RULE#
As someone who is relatively new to
training (or at least proper training), you
can expect to progress quite rapidly
without any strategic periodization. As
you gain more experience, however, training has to become a bit more
calculated. This is especially true for someone who’s restricting calories
and wants to preserve their muscle mass.
For some—namely those who haven’t been training properly—you’ll be
able to progress in your lifts despite eating less calories. For others,
however, decreasing the load as little as possible throughout the duration
of your diet is the goal.
NOTE:
regardless
of how long you’ve
been training you
should always aim for
progress.
However,
because you’re dieting,
you can’t expect the
same results as you
would when you’re
eating more calories.
TRAINING PROGRESSION
If Day 1 prescribes a squat for 3 sets of 5 reps, and you’re able to push 225 pounds for the recommended
sets and reps, then next time you perform the same workout, you’ll aim to squat 230 pounds, and
so on. Occasionally, due to lower energy intake, you may fail on a set and instead of reaching the
prescribed 5 reps, only be able to push it for 3 or 4. If this happens, the first step is to give it another
go. Next time you perform the workout, use the same exact weight you failed with previously. In most
cases, you can chalk the “failure” up to having an off-day—we all get them. However, as we discussed
in the Introduction as you get further into your diet, recovery is impaired—meaning you won’t be able
to recover as efficiently from the same amount of work.
That said, rather than continuing to push it—which will ultimately result in overtraining and muscleloss—reduce the training volume. For example: if the program prescribes 5 sets, consider knocking it
down to 3 instead.
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RULE#
03
STICK WITH STRAIGHT
SETS & FOLLOW THE
RPE SCALE
The easiest way to progress, especially as someone
transitioning into a new program, is to keep things
constant. It’s why we’ll be performing straight sets for
every workout. Unlike the traditional pyramid loading,
straight sets rely more on cumulative fatigue.
This means that the second set will be more challenging than the first, the third more challenging than
the second, and so on.
Here’s what it looks like:
If you’re going to squat for 3 sets of 5 reps, you’ll perform the first set with a given weight, rest, perform
another set with the same weight, rest, and finish the last set with the same weight.
Pretty straight forward, right? Straight sets basically means that you’ll use the same amount of weight
for each set on a given exercise.
THE R.P.E SCALE
Now, you will also see in the training program that there is an “RPE” for each exercise. Use this chart
to estimate what weight you should be using based on how many reps you have left in the tank. The
way this works is the RPE will gradually increase which means you go up in weight while keeping the
reps constant or you will see a slight change over time.
R.P.E
10
9
8
7
6
5
4
3,2,1
No Reps Left - Max
1 Rep Left - With Struggle
Bar Speed Slower - 2 Reps in the Tank
Good Bar Speed - Moves Quickly with Max Force
Light Weight - Moves Quickly with Moderate Force
Warm up Weight
Can be performed for 20 Reps - Not Hard
Will Not Be Used
If we can train in a potentiated state as opposed to being tired
and fatigued, increasing force regularly becomes much easier.
We know that increasing workload recruits more total muscle
fibers. With that said, the more potentiated we are when we
train, the easier it will be to increase the load, and ultimately the
faster we will force our body to build muscle and gain strength.
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Note: I am not saying that we
should NEVER train to failure.
I am simply suggesting that if
you want to optimize your gains,
training to failure too frequently
can hinder results.
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04
EXPECT TO
FAIL
RULE#
Failure is inevitable. Especially as you get further into your cut. Although
you may be able to progress in a linear fashion in the beginning, at
some point or another you’ll miss a rep or two. This could be caused by
various factors such as stress, lack of sleep, inadequate nutrition, dehydration, and the list goes on. If
this happens, don’t be discouraged as it’s part of the game. You see, there is a limit to the amount of
times you can add weight to the bar before you reach your maximum voluntary strength—especially
when you’re in a calorie deficit. For someone who is just starting out, that number is much larger than
it is for someone who has been dieting for a longer period of time.
When this occurs—because it will—you’ll simply reset. The role of the reset is to prime the muscle to
start responding to the training stimulus once again so that you can continue to get stronger.
Here’s how it works:
Say, for example, you deadlifted 315 pounds for 4 sets of 6 reps last week. This week, you attempt to
pull 320 pounds for the same number of sets and reps; however, do to some external factor or another,
you’re only able to hit 4 reps on your last set. Understand this: you’ve still gotten stronger as intensity
has increased—this is still progress. But, of course, the main goal is to match the previous volume
with a heavier weight. First, dust yourself off and try again. It’s very likely that you were just having an
off day. If, however, you fail again next week, something has to change. In this case, you’d decrease
the total weight by 10-15% for your next deadlift session. So instead of attempting 320 pounds again,
you’d scale back to 275-290 pounds and start gradually increasing the weight from there.
RULE#
05
There is no physiological difference between working out
FOLLOW YOUR
on Monday and working out on Tuesday. What matters is
the day of the week it is, but the total work done in a
SCHEDULE, NOT MINE not
given period of time. On top of that, everyone’s schedule is
different, and since adherence is key, it’s less about what
you should do and more about what you can do.
The workout won’t be broken down into specific days (e.g. Monday, Wednesday, Friday), instead,
it’ll be broken down into a given number of workouts (e.g. Workout 1, Workout 2, Workout 3). So
whether you’re taking a rest day after every session or performing them all back to back—what’s really
important is that (1) you perform them in order—so Workout 2 will never be done before Workout 1 in
the week—and (2) that all of the workouts are completed within the training week.
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Although it may be ideal to throw in a rest day following every second training session—and if that’s
an option, it’s what I’d recommend—doing more than 2 training sessions back to back, even if you’re
feeling a little banged up, will always be better than missing a session that week. Remember, it’s not
about a specific schedule, but rather, a specific amount of work that must be performed in a given
timeframe.
At first, this may all seem a bit complicated, but after referring back to this chapter enough, it’ll all begin
to make more sense. If you’re overwhelmed, don’t be—like all else, with a little practice it becomes
second nature.
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CHAPTER 19
The Shredded-12
Cardio Guidelines
When your goal is to lose weight, the aim is always the same: burn more calories than you consume.
That said, ensuring we’re in that necessary calorie deficit is as simple as either eating less or moving
more. In Chapter 1 we discussed how to track your average weight and make adjustments in order to
continue losing fat. But just to refresh your memory, the strategy is as follows:
1.
2.
3.
Weigh yourself every morning.
Get an average of your weigh-ins every week.
Compare your latest average to your previous.
Here’s an example of what it might looks like.
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Avg. Weigh
In
186.6
185.2
185.6
186.2
186.2
184.8
N/A
185.7
184.2
185.6
186.6
184.8
184.8
N/A
184.4
185
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As we discussed earlier, if your average weight has gone down, you’re burning more calories than
you’re consuming. If your average weight has remained the same, then you’re eating at maintenance
and must either (a) decrease your calorie intake or (b) increase your physical activity level. If, for any
reason, your average weight goes up, then you’re in a calorie surplus and must decrease calories or
increase activity—perhaps slightly more than you would if you were at maintenance.
If you opted to decrease your calorie intake each time you stalled, then you’d probably end up starving
your way into low body-fat levels. On the other hand, if you chose to keep your calories and opt for
more physical activity, you’d end up living in the gym and running yourself into the ground. Either
way, you’re not doing yourself any favors. Like most things in life, the key here is balance. Drop your
calories enough to lose weight without starving yourself, while opting for the minimum effective dose
of cardio necessary to keep you in that calorie deficit.
Cutting your calories too much won’t just reduce the likelihood that you’ll adhere to your diet, but the
decreased energy will make a huge negative impact in your training. Doing too much cardio, on the
other hand, will also negatively affect your training due to impaired recovery.3 If you want to maximize
the amount of strength and muscle you maintain, while getting absolutely peeled to the bone, then the
adjustments you make to your energy intake/expenditure should be done strategically.
The end result, if done correctly, is that you’ll be eating enough calories to maintain your intensity in
the gym and will ensure you’re not going to bed hungry every night—all while performing no more than
1 hour of cardio per week.
Achieve a shredded physique while regularly consuming your favorite foods, pushing heavy weight
in the gym, and never doing more than 2-3 short cardio sessions each week. How does that sound?
ADDING CARDIO
Now before we jump into the details of what type of cardio you’ll be performing, let’s first discuss the
simple strategy you’ll use in order to implement it into your training.
As you probably understand by now, changes to your diet or activity level should only be made when
they’re warranted—meaning calories and cardio should remain the same until your weight loss stalls
(or slows down dramatically). Once you’re out of the initial phase of finding your maintenance (as
discussed in Chapter 1), decreasing calories should be as simple as knocking off 25-50g of carbs.
When it comes to adding cardio, you’ll do so in 10-15 minute increments. Under no circumstances
will you do both—decrease calories and increase activity—at the same time.
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NOTE: The newly added cardio can
be included on its own day, on top of
an already existing session, or broken
up and distributed among existing
sessions. For example, if you are
increasing your cardio by 15 minutes,
then you can either add an extra 15
minute session to your week, add
that 15 minutes to an already existing
session, or spread that 15 minutes out
by adding 5 minutes to 3 sessions.
Fat-Loss Stall #1: Decrease calorie intake (25-50g of carbs)
Fat-Loss Stall #2: Increase activity (15 mins. of HIIT)
Fat-Loss Stall #3: Decrease calorie intake (25-50g of carbs)
Fat-Loss Stall #4: Increase activity (15 mins. of HIIT)
Fat-Loss Stall #5: Decrease calorie intake (25g of carbs)
Fat-Loss Stall #6: Increase activity (10 mins. of HIIT)
And so on…
Although it will vary—mainly depending on how much fat
there is to lose or how long the individual plans to diet—
most individuals will reach their desired level of leanness
without stalling more than 6 times. It’s not hard to see that
the training and nutrition changes are minimal and thus
should be extremely easy to stick to.
SHREDDED-12 CARDIO
Whenever you exercise, you’re burning both carbohydrates and fat—the ratio is determined by the
intensity of the exercise. When you’re walking, you’re burning more of your stored fat. When you’re
sprinting, you’re burning more carbs. When you’re running—or somewhere in the middle in-between
walking and sprinting—your body gets about half of its energy from carbs and the other half from fat
stores. At a glance, most people would opt for the lower-intensity or the moderate-intensity cardio;
however, this is a game of energy balance, not momentary fat loss.
If you burned 100 calories from walking, you’ve essentially burned about 80 from fat. If you ran for the
same amount of time, you will have burned twice the number of calories and used slightly more energy
from fat. If you sprinted, however, then you will have burned about 5x more calories than walking and
2x more than jogging. Not to mention, you will have burned double the amount of fat calories than you
did from walking, and significantly more than you did from jogging.
That said, it’s no surprise that we’ve got plenty of evidence suggesting that shorter, higher intensity
cardio results in greater fat-loss over time when compared to longer, lower intensity cardio.33,34
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HIIT Benefits
• Increased metabolic rate for upwards of 24 hours post-exercise.
• Improved insulin sensitivity.
• Higher fat oxidation.
• And more…
HOW TO PERFORM HIIT
HIIT can be performed on a treadmill, exercise bike, elliptical, and so on.
1.
2.
3.
4.
5.
Start off with 2-3 minutes of low-intensity exercise (walk, light jog, etc.)
Jack up the intensity to about 90% and keep that pace for 30 seconds.
Reduce the pace to a moderate-intensity for 60 seconds.
Repeat steps 2 and 3 until you’ve completed your 10-15 minutes.
Cool down at a low-intensity for 2-3 minutes.
As you become more experienced, you’ll be able to handle a higher intensity pace for longer. Feel free
to bump up those high-intensity bursts—preferably about 15 seconds at a time—until you’re at a 1:1
ratio of high-intensity to moderate-intensity.
Hands down, high intensity interval training is going to give you the best ROI on your time. If you want
the fastest results in the shortest amount of time, then I recommend shorter, higher intensity training.
It makes absolutely zero sense to spend twice the amount of time in the gym for half the results—and
that’s what you can expect with steady state cardio.
I will say this, however. Achieving a negative energy balance is the name of the game. If, for whatever
reason, you prefer longer, lower intensity cardio, then do that. I’d much rather you enjoy what you’re
doing and stick to it than hate it and fall off the wagon.
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CHAPTER 20
The Anatomy
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THE
ANATOMY
SHREDDED-12 FAT LOSS PROGRAM
Before we dive into the actual training routine
of this program, you must understand the
anatomy and physiology of each muscle group.
This will help you understand why we do certain
exercises in this program and how to best train
them.
Every muscle has an origin and an insertion.
Muscles attach from at least two points to the
bone by tendons. The origin is the part of the
muscle that does not move. The insertion moves
closer to the origin when a muscle is contracted
or flexed. This is important because how a
muscle attaches to the skeleton helps determine
how it responds to different movements.
There is a contracting/flexing phase when
going through a range of motion known as the
concentric phase. When lowering the weight
and letting it stretch out, this is known as the
eccentric phase. There are also two isometric
pauses in between the concentric and eccentric
phases at the top and bottom of the range of
motion.
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CHEST
Contrary to popular belief, the chest is only made up of one
main muscle, the pectoralis major. The pectoralis major has
multiple heads. There’s a sternocostal head which attaches to
the breastbone and rib cage to your upper arm. There’s also
a clavicular head that attaches your collar bone to your upper
arm. The chest’s main function is to bring the upper arm across
the body, which is horizontal abduction. It is also responsible
for internal rotation and shoulder flexion and extension.
EXERCISES:
• Barbell/Dumbbell Bench
Press
• Dips
• Dumbbell Flyes
• Barbell/Dumbbell Incline Bench
Press
• Low-to-High Cable Flyes
SHOULDERS
The deltoids (shoulders) are made up of 3 heads: anterior (front delt)
deltoid, lateral (mid delt) deltoid, and posterior (rear delt) deltoid. The
main function of the anterior deltoid is shoulder flexion, raising your arm
up in front of your body. The front delt is also responsible for internal
rotation of the humerus, rotating the shoulder inward. The posterior
deltoid is responsible for transverse shoulder abduction, moving your
arms out to the side, as well as shoulder external rotation and shoulder
hyperextension. The main function of the lateral deltoids is shoulder
abduction, raising the arms out to your side.
EXERCISES:
Bench Press (front), Incline Press (front), Overhead Press (front, side,
rear), Seated Dumbbell Press (front, side, rear), Single-Arm Cable Lateral
Raise (side), Dumbbell Lateral Raise (side), Reverse Pec Deck (rear)
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UPPER BACK
(LATS & TRAPS)
The upper traps provide the yoke giving off
a more alpha appearance. While the lower
and mid traps and other musculature of the
upper back are responsible for a thicker more
defined back. The lats are responsible for
back width giving you the coveted v-taper.
Put them all together and you will have
perfect back symmetry.
Contrary to popular belief, you can’t hit one
area of the back without hitting the others.
That being said you can emphasize which
muscle of the back you want to target.
The upper back’s main function is scapular
retraction, which is pulling the shoulder
blades in towards the spine. Every muscle
in the back will fire when this action is performed. Although the traps are involved with scapular
retraction, as well, the upper fibers of the traps are responsible for scapular elevation, or shrugging
your shoulders. The lats, which is the largest muscle of the back, will fire during scapular retraction,
too, but their main functions are shoulder extension and shoulder adduction. In other words, bringing
the arms down in front of the body or from the side.
EXERCISES:
• Bent-Over Row
• Seated Cable Row
• Pull-Ups
• Lat Pullovers (Swimmer Row)
• Chest-Supported Row
• Dumbbell Row
• Lat Pulldowns
• Deadlift, Snatch-Grip Shrug
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QUADS
SHREDDED-12 FAT LOSS PROGRAM
The quads are arguably the most aesthetic of
the leg musculature. The quad is made up of 4
muscles: vastus medialis, vastus lateralis, vastus
intermedius, and rectus femoris. All of the muscles
work together to perform knee extension. The
rectus femoris is also responsible for hip flexion, or
bringing your knees to your chest.
EXERCISES:
• Squat
• Walking Lunges
• Leg Press
The hamstrings are the meaty muscle group on the back of the
leg opposite of the quads. They are split into 3 muscles that act
together to perform knee flexion (bringing your heel towards
your glutes) and hip extension (bringing your leg behind your
body). The hamstrings are also really important when it comes
to injury prevention, as they are fundamental to stability at the
knee joint.
EXERCISES:
• Deadlift
• Romanian Deadlift
• Seated Leg Curl
HAMSTRINGS
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GLUTES
SHREDDED-12 FAT LOSS PROGRAM
The glutes are one of the most neglected muscle
groups in men. Glutes are comprised of 3 heads:
gluteus medius, gluteus maximus, and gluteus
minimus. The main functions of the glutes are
hip extension, hip adduction, external rotation,
and posterior pelvic tilt.
EXERCISES:
• Squat
• Deadlift
• Hip Thrust
For some people, the calves are probably the most stubborn
muscle group of them all. The calves are split into 2 muscles:
soleus and gastrocnemius. Both muscles are responsible
for plantar flexion, flexion at the ankle joint, or standing up
on your toes. The gastrocnemius also aids the hamstrings
with knee flexion.
EXERCISES:
CALVES
• Standing Calf Raise
• Seated Calf Raise
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TRICEPS
SHREDDED-12 FAT LOSS PROGRAM
The triceps are comprised of 3 heads located on the posterior
and lateral aspect of the upper arm: long head (inside), medial
head (middle), lateral head (outside). The long head is the
largest of the three located on the back of the arm. The lateral
head sits on the lateral aspect of the arm. The medial head
is mostly covered by the two other heads. When all 3 heads
are built together they merge together to give the coveted
horseshoe appearance. The main function of the triceps is
elbow extension, straightening out the arm. Elbow extension
activates all 3 heads of the triceps. The long head of the
triceps is also responsible for shoulder extension, bringing
the arm behind the body.
EXERCISES:
• Unilateral Overhead Tricep Extension
• Tricep Pushdown
BICEPS
The biceps are divided into 2 heads: short head (inside
of the biceps) and long head (outside of biceps).
Often overlooked when talking about arm anatomy is
a muscle known as the brachialis. The brachialis is
vital when it comes to the thickness of the bicep from
the front. The brachialis sits just lateral to the biceps,
between them and the triceps. The main function of
the biceps is elbow flexion, essentially bringing your
lower arm towards your shoulders. As both heads
attach to the scapula, there’s also an element of
shoulder flexion particularly from the long head of the
biceps. The short head also aids in the supination of
the wrists. The brachialis is the strongest elbow flexor
in the arm.
EXERCISES:
• Dumbbell Preacher Curl
• Dumbbell Hammer Curl
• Incline Dumbbell Curl
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SHREDDED-12 FAT LOSS PROGRAM
CORE/ABS
The superficial muscles of the core consist
of the external obliques, internal obliques,
rectus abdominis, and transverse abdominis.
Acting together, these muscles form a firm
wall that protects your internal organs and
they help to maintain proper posture. They
also aid in exhaling, as well as to increase
intra-abdominal pressure. The actual
functions of the core are quite simple. First,
the stabilization of the spine, thus, whenever
we’re flexing our abs to stabilize our posture
doing heavy compound lifts, we aren’t just
strengthening the muscles involved, we are
also strengthening the core. Second, the
core is responsible for spinal flexion, which
is a crunching motion to flex the abs. The
obliques also play a major role in lateral
flexion of the spine, as well as rotation of the
trunk.
EXERCISES:
• Cable Kneeling Crunch
• Side-to-Side Captain Chairs
• Ab Rollout
ALAINGONZALEZ
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SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 1 WEEK 1
ALAINGONZALEZ
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SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 1
SETS
5
REPS
5
RPE
7
REST
3-5 Minutes
5
5
7
45-90 Seconds
3
8
8
90 Seconds
4
5
7
90 Seconds
2
6
8
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 1 WEEK 1
SETS
5
REPS
3
RPE
7
REST
3-5 Minutes
3
3
7
90 Seconds
4
8
8
60-90 Seconds
4
8-12
8
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 1 WEEK 1
SETS
5
REPS
8
RPE
7
REST
2 Minutes
4
10
8
45-90 Seconds
4
12
8
45 Seconds
3
12-15
8
45-90 Seconds
3
8-12
8
45-90 Seconds
2
10-12
8
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
WEEK 1
BLOCK 1 WEEK 1
SETS
5
REPS
8
RPE
7
REST
3 Minutes
3
10
7
60-90 Seconds
4
10-12
7
60-90 Seconds
4
8-12
8
45 Seconds
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SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 1 WEEK 2
ALAINGONZALEZ
110
SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 1
SETS
5
REPS
5
RPE
8
REST
3-5 Minutes
5
5
8
45-90 Seconds
3
8
8
90 Seconds
4
5
8
90 Seconds
2
6
8
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 1 WEEK 2
SETS
5
REPS
3
RPE
8
REST
3-5 Minutes
3
3
8
90 Seconds
4
8
8
60-90 Seconds
4
8-12
8
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 1 WEEK 2
SETS
5
REPS
8
RPE
8
REST
2 Minutes
4
10
8
45-90 Seconds
4
12
8
45 Seconds
3
12-15
8
45-90 Seconds
3
8-12
8
45-90 Seconds
2
10-12
8
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
WEEK 2
BLOCK 1 WEEK 2
SETS
5
REPS
8
RPE
8
REST
3 Minutes
3
10
8
60-90 Seconds
4
10-12
8
60-90 Seconds
4
8-12
8
45 Seconds
ALAINGONZALEZ
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SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 1 WEEK 3
ALAINGONZALEZ
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SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 1
SETS
5
REPS
5
RPE
9
REST
3-5 Minutes
5
5
9
45-90 Seconds
3
8
8
90 Seconds
4
5
9
90 Seconds
2
6
8
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 1 WEEK 3
SETS
5
REPS
3
RPE
9
REST
3-5 Minutes
3
3
9
90 Seconds
4
8
8
60-90 Seconds
4
8-12
8
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 1 WEEK 3
SETS
5
REPS
8
RPE
9
REST
2 Minutes
4
10
8
45-90 Seconds
4
12
8
45 Seconds
3
12-15
8
45-90 Seconds
3
8-12
8
45-90 Seconds
2
10-12
8
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
WEEK 3
BLOCK 1 WEEK 3
SETS
5
REPS
8
RPE
9
REST
3 Minutes
3
10
9
60-90 Seconds
4
10-12
8
60-90 Seconds
4
8-12
8
45 Seconds
ALAINGONZALEZ
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SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 1 WEEK 4
ALAINGONZALEZ
114
SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 1
SETS
5
REPS
6
RPE
8
REST
3-5 Minutes
5
6
8
45-90 Seconds
3
8
9
90 Seconds
4
6
8
90 Seconds
2
6
9
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 1 WEEK 4
SETS
5
REPS
4
RPE
8
REST
3-5 Minutes
3
4
8
90 Seconds
4
8
9
60-90 Seconds
4
8-12
9
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 1 WEEK 4
SETS
5
REPS
10
RPE
8
REST
2 Minutes
4
10
9
45-90 Seconds
4
12
9
45 Seconds
3
12-15
9
45-90 Seconds
3
8-12
9
45-90 Seconds
2
10-12
9
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
WEEK 4
BLOCK 1 WEEK 4
SETS
5
REPS
10
RPE
8
REST
3 Minutes
3
12
8
60-90 Seconds
4
10-12
9
60-90 Seconds
4
8-12
9
45 Seconds
ALAINGONZALEZ
115
SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 1 WEEK 5
ALAINGONZALEZ
116
SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 1
SETS
5
REPS
6
RPE
9
REST
3-5 Minutes
5
6
9
45-90 Seconds
3
8
9
90 Seconds
4
6
9
90 Seconds
2
6
9
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 1 WEEK 5
SETS
5
REPS
4
RPE
9
REST
3-5 Minutes
3
4
9
90 Seconds
4
8
9
60-90 Seconds
4
8-12
9
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 1 WEEK 5
SETS
5
REPS
10
RPE
9
REST
2 Minutes
4
10
9
45-90 Seconds
4
12
9
45 Seconds
3
12-15
9
45-90 Seconds
3
8-12
9
45-90 Seconds
2
10-12
9
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
WEEK 5
BLOCK 1 WEEK 5
SETS
5
REPS
10
RPE
9
REST
3 Minutes
3
12
9
60-90 Seconds
4
10-12
9
60-90 Seconds
4
8-12
9
45 Seconds
ALAINGONZALEZ
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SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 1 WEEK 6 DELOAD
ALAINGONZALEZ
118
SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 1 WEEK 6 (DELOAD)
SETS
3
REPS
6
RPE
6
REST
3-5 Minutes
3
6
6
45-90 Seconds
2
8
7
90 Seconds
2
6
6
90 Seconds
2
6
7
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 1 WEEK 6 (DELOAD)
SETS
3
REPS
4
RPE
6
REST
3-5 Minutes
2
4
6
90 Seconds
2
8
7
60-90 Seconds
2
8-12
7
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 1 WEEK 6 (DELOAD)
SETS
3
REPS
10
RPE
6
REST
2 Minutes
2
10
6
45-90 Seconds
2
12
6
45 Seconds
2
12-15
7
45-90 Seconds
2
8-12
7
45-90 Seconds
2
10-12
7
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
BLOCK 1 WEEK 6 (DELOAD)
SETS
3
REPS
10
RPE
6
REST
3 Minutes
2
12
6
60-90 Seconds
2
10-12
7
60-90 Seconds
2
8-12
7
45 Seconds
ALAINGONZALEZ
119
SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 2 WEEK 7
ALAINGONZALEZ
120
SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 2
SETS
3
REPS
6
RPE
7
REST
3-5 Minutes
3
6
7
45-90 Seconds
2
8
8
90 Seconds
3
6
7
90 Seconds
2
6
8
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 2 WEEK 7
SETS
3
REPS
6
RPE
7
REST
3-5 Minutes
2
6
7
90 Seconds
2
8
8
60-90 Seconds
2
8-12
8
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 2 WEEK 7
SETS
3
REPS
10
RPE
7
REST
2 Minutes
3
10
8
45-90 Seconds
2
12
8
45 Seconds
3
12-15
8
45-90 Seconds
2
8-12
8
45-90 Seconds
2
10-12
8
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
WEEK 7
BLOCK 2 WEEK 7
SETS
3
REPS
10
RPE
7
REST
3 Minutes
3
10
8
60-90 Seconds
2
10-12
8
60-90 Seconds
4
8-12
8
45 Seconds
ALAINGONZALEZ
121
SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 2 WEEK 8
ALAINGONZALEZ
122
SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 2
SETS
3
REPS
5
RPE
8
REST
3-5 Minutes
3
5
8
45-90 Seconds
2
8
8
90 Seconds
3
5
8
90 Seconds
2
6
8
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 2 WEEK 8
SETS
3
REPS
5
RPE
8
REST
3-5 Minutes
2
5
8
90 Seconds
2
8
8
60-90 Seconds
2
8-12
8
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 2 WEEK 8
SETS
3
REPS
9
RPE
8
REST
2 Minutes
3
10
8
45-90 Seconds
2
12
8
45 Seconds
3
12-15
8
45-90 Seconds
2
8-12
8
45-90 Seconds
2
10-12
8
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
WEEK 8
BLOCK 2 WEEK 8
SETS
3
REPS
9
RPE
8
REST
3 Minutes
3
10
8
60-90 Seconds
2
10-12
8
60-90 Seconds
4
8-12
8
45 Seconds
ALAINGONZALEZ
123
SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 2 WEEK 9
ALAINGONZALEZ
124
SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 2
SETS
3
REPS
5
RPE
9
REST
3-5 Minutes
3
5
8
45-90 Seconds
2
8
8
90 Seconds
3
5
9
90 Seconds
2
6
8
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 2 WEEK 9
SETS
3
REPS
5
RPE
9
REST
3-5 Minutes
2
5
9
90 Seconds
2
8
8
60-90 Seconds
2
8-12
8
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 2 WEEK 9
SETS
3
REPS
9
RPE
9
REST
2 Minutes
3
10
8
45-90 Seconds
2
12
8
45 Seconds
3
12-15
8
45-90 Seconds
2
8-12
8
45-90 Seconds
2
10-12
8
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
WEEK 9
BLOCK 2 WEEK 9
SETS
3
REPS
9
RPE
9
REST
3 Minutes
3
10
8
60-90 Seconds
2
10-12
8
60-90 Seconds
4
8-12
8
45 Seconds
ALAINGONZALEZ
125
SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 2 WEEK 10
ALAINGONZALEZ
126
SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 2 WEEK 10
SETS
3
REPS
4
RPE
9
REST
3-5 Minutes
3
5
9
45-90 Seconds
2
8
9
90 Seconds
3
4
9
90 Seconds
2
6
9
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 2 WEEK 10
SETS
3
REPS
4
RPE
9
REST
3-5 Minutes
2
4
9
90 Seconds
2
8
9
60-90 Seconds
2
8-12
8
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 2 WEEK 10
SETS
3
REPS
8
RPE
9
REST
2 Minutes
3
10
9
45-90 Seconds
2
12
9
45 Seconds
3
12-15
9
45-90 Seconds
2
8-12
9
45-90 Seconds
2
10-12
9
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
BLOCK 2 WEEK 10
SETS
3
REPS
8
RPE
9
REST
3 Minutes
3
10
9
60-90 Seconds
2
10-12
9
60-90 Seconds
4
8-12
9
45 Seconds
ALAINGONZALEZ
127
SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 2 WEEK 11
ALAINGONZALEZ
ALAINGONZALEZ
128
SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 2 WEEK 11
SETS
3
REPS
3
RPE
9-10
REST
3-5 Minutes
3
5
9
45-90 Seconds
2
8
9
90 Seconds
3
4
9-10
90 Seconds
2
6
9
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 2 WEEK 11
SETS
3
REPS
3
RPE
9-10
REST
3-5 Minutes
2
3
9-10
90 Seconds
2
8
9
60-90 Seconds
2
8-12
9
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 2 WEEK 11
SETS
3
REPS
6-8
RPE
9-10
REST
2 Minutes
3
10
9
45-90 Seconds
2
12
9
45 Seconds
3
12-15
9
45-90 Seconds
2
8-12
9
45-90 Seconds
2
10-12
9
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
BLOCK 2 WEEK 11
SETS
3
REPS
6-8
RPE
9-10
REST
3 Minutes
3
8-10
9-10
60-90 Seconds
2
10-12
9
60-90 Seconds
4
8-12
9
45 Seconds
ALAINGONZALEZ
129
SHREDDED-12 FAT LOSS PROGRAM
THE
SHREDDED-12
WORKOUT
PROGRAM
BLOCK 2 WEEK 12 (DELOAD)
ALAINGONZALEZ
ALAINGONZALEZ
130
SHREDDED-12 FAT LOSS PROGRAM
DAY 1 UPPER-BODY STRENGTH
EXERCISE
Bench Press
Bent-Over Row
Lat Pulldown
Overhead Press
Barbell Shrugs
BLOCK 2 WEEK 12 (DELOAD)
SETS
2
REPS
6
RPE
6
REST
3-5 Minutes
2
6
6
45-90 Seconds
2
8
7
90 Seconds
2
6
6
90 Seconds
2
6
7
90 Seconds
DAY 2 LOWER-BODY STRENGTH
EXERCISE
Squat
Deadlift
Leg Press
Still Leg Deadlift
BLOCK 2 WEEK 12 (DELOAD)
SETS
2
REPS
6
RPE
6
REST
3-5 Minutes
2
6
6
90 Seconds
2
8
7
60-90 Seconds
2
8-12
7
45 Seconds
DAY 3 UPPER-BODY HYPERTROPHY
EXERCISE
Incline Bench Press
Seated Cable Row
Dumbbell Row
Lateral Raises
Dumbbell Curl
Triceps Pushdown
BLOCK 2 WEEK 12 (DELOAD)
SETS
2
REPS
10
RPE
6
REST
2 Minutes
2
10
6
45-90 Seconds
2
12
6
45 Seconds
2
12-15
7
45-90 Seconds
2
8-12
7
45-90 Seconds
2
10-12
7
45-90 Seconds
DAY 4 LOWER-BODY HYPERTROPHY
EXERCISE
Front Squat
Dumbbell Lunge
Hip Thrust
Calf Raise
BLOCK 2 WEEK 12 (DELOAD)
SETS
2
REPS
10
RPE
6
REST
3 Minutes
2
10
6
60-90 Seconds
2
10-12
7
60-90 Seconds
2
8-12
7
45 Seconds
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Ab Training
The sixpack—or rectus abdominis—is the superficial muscle of the core. The keyword here is muscle.
Like any other muscle, the rectus abdominis can be hypertrophied, meaning you can build bigger,
more developed abdominals in the same way you can build bigger pecs. However, just like you can’t
build a massive chest with nothing more than some pushups, you won’t develop neck-snapping abs
from sitting in your room doing crunches every night.
If you want deep abs that “pop”, you’re going to have to train the abs through their primary function—
stabilization and flexion of the spine, while gradually increasing resistance.
That said, direct abdominal training is optional—mainly because the majority of your training is made
up of heavy compound lifts that involve a great deal of core stabilization. Not to mention, the building
of the abs should have/would have been done during your growth phase. If, however, you spent little
or no time developing your sixpack before, I’d suggest training the abs, directly, 1-2 times per week.
ABS WORKOUT (A)
EXERCISE
Cable Crunches
Hanging Leg Raises
SETS
2
REPS
8-12
REST
1 Minute
2
8-12
60-90 Seconds
SETS
2
REPS
8-12
REST
1 Minute
2
8-12
60-90 Seconds
Abs Workout (b)
EXERCISE
Decline Crunches
Machine Crunches
FINAL WORDS
If you’ve read and understood everything up until this point, you’re better equipped than 99% of gym
goers. You not only know what it takes to lose fat from a nutrition standpoint, but you’ve got the tools
necessary to put it all into practice. Top that off with a well thought-out training program and you’ve got
a fail-proof recipe for getting shredded without losing strength and muscle mass.
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THANK YOU!
My goal is to help 1 million guys (and girls) to completely change their lives through fitness. Receiving
emails from readers who have put my strategies into practice is my oxygen. There is no better feeling
in the world than when someone tells you that you’ve made their life better—even if it was just a small
change.
This is why I would love to hear from you. Whether you have a question regarding the program or you’d
wish to share your experience, I encourage you to shoot me an email at AlainGonzalezFitness@
gmail.com with the subject line Shredded-12. No email will go unanswered.
~ Alain
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FREE
GIFTS!
As a token of my appreciation for you
putting your trust in my system, I’d like
to hook you up with a few goodies. If
you’re anything like me and love free
stuff, then you’re in for a treat. Head
over to www.projecthypertrophy.com/
shreddedbook and download these:
The Shredded This easy to use software provides done-for-you, personalized macro distribution
Diet Calculator: that ensures you are consuming the right amounts of the right foods without
having to calculate another long and painful formula.
Meal Prep Made With this meal prep shortcuts guide, you’ll discover the exact techniques that pro
Easy: bodybuilders and physique competitors use in order to ensure they have their
food ready to go without having to be chefs or spend more than 1 hour in the
kitchen per week.
The Reverse Did you know that there is a very specific window of opportunity for building slabs
Dieting Manual: of muscle in record time that only opens for a short amount of time following an
extended period of dieting? This is known as the anabolic rebound effect—when
your body is primed for laying down new muscle tissue for a short period of time,
if, and only if, you strategically reverse diet into your growth phase.
Metabolic Burst This is the ultimate metabolic resistance program shown to rev up your metabolic
Training DVD: rate and have you burning calories up to 24 hours after a session. Did I mention
these sessions can be done anywhere from the office to the privacy of your own
home, with little or no equipment, in just 10 minutes?
Free Inner-Circle Gain access to the private VIP group where I hang out pretty much every day.
Access: How’s that sound? I’m here for you. As long as you show me that you’re an action
taker, then I’m going to do everything in my power to coach you along the way.
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ABOUT THE
AUTHOR
Alain Gonzalez is a former skinny guy turned
jacked fitness professional. He’s a personal
trainer, consultant, and has written for some of the
most prestigious online fitness magazines.
His transformation has been featured in articles
on websites all over the internet and has given
hope to countless “hardgainers” all over the world.
He is the founder of www.MuscleMonsters.com,
a free fitness website dedicated to helping guys
(and gals) to build muscle, get lean, and achieve
a physique they never thought possible.
Over the years, Alain has helped thousands of
naturally skinny guys to finally move the scale
and pack on pounds of rock hard muscle mass,
regardless of their genetics, and he hopes to do
the same for you.
STAY IN TOUCH!
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