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Contents
Introduction3
Before you start...
5
Nutrition Overview
6
The Meal Plans
9
Recipes11
Free Foods
15
Cruciferous Vegetables
17
Supplements19
Training Overview
23
What Equipment do I need?
26
The Workout
30
Cardio33
Congratulations! You did it!
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Additional Resources
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Hey there! I’m Kim Constable,
founder of The Sculpted Vegan.
For those who don’t know me, I’m a
professional bodybuilder. I have competed on
stage as a physique athlete for the last four
years, and I’ve helped thousands of people
sculpt the body of their dreams. And now, I’m
going to help you!
With Covid-19 rippling across the globe, we
have all found ourselves thrust into unexpected
and quite abnormal circumstances. If you’ve
known me for a while, you’ve undoubtedly
heard me proclaim time and time again that
the best way to sculpt a physique athlete’s
body is to train hard AF in a gym. I’ve never
been one to shy away from maintaining that
home workouts would never compare to the
intensity we can get from using monstrous gym
equipment. But oh, how Covid-19 has changed
all of that...and I’m not too proud to admit it.
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I think my attitude about home workouts mainly came from the fact that I’ve always
wanted to build strong, enormous quads, which is much easier to do with the
machines we usually find only in a gym. But just because something is easier to do at
the gym doesn’t make it impossible to do at home. You just have to be creative and
hell-bent on achieving your physique goals no matter what it takes. When the Covid-19
lockdowns swept across the globe, I was forced to rethink everything I believed about
home workouts. I knew people needed an immediate action plan for their physique
goals that they could do without leaving the house. I created Jailhouse Shred (a killer
4-week bodyweight-only shred), Butt Camp (a crazy intense and twice-as-long shred,
focusing on maximizing glute growth and only requiring resistance bands and glute
loops), and more recently, Basement Jacked (a muscle-building program utilizing only
dumbbells and barbells).
These programs have been massively successful and are producing epic results across
the board—all without forcing people into a gym. I realized that not everyone wants
to build humongous, melon-crusher thighs like me and that barbells, dumbbells, and
resistance bands were more than enough to sculpt beautifully toned, lean, and welldeveloped muscles.
Welcome to The 1 Week Band Camp—the most intense 7-day shred you will ever
experience. You will be severely challenged both mentally and physically, but the
demands will be worth it. Eliminate every excuse. Zap every temptation. Defeat
anyone or anything that stands in your way for the next 7 days.
Thank you for trusting me and allowing me to be a part of your journey. It’s an
incredible honor to walk with you on this path towards your hottest body ever, as your
limits are pushed, and your confidence soars! I believe in you and cannot wait to see
your phenomenal results!
With love
Kim xo
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Before you start...
Please read this PDF in its entirety at least three times. Yes, three. I have included
a massive amount of information in this program so that you can learn the process
instead of just going through the motions. You will have loads of questions, but they
will be answered within these pages. If they are not answered within these pages, the
coaches in this Facebook Group will help you.
How to use this program
You can use this program to:
9 Drop those extra pounds that we all suffer from
9 Prepare for a big date
9 Prepare for a vacation or event
9 Simply boost your confidence when you’re feeling low
You can repeat this shred 3 times if desired. You can do this by completing the first 7
days with one refeed meal on the weekend, followed by another 7 days, etc.
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A refeed meal is simply a large, carbohydrate-heavy meal where you don’t count
calories. Whatever you’ve been craving during the week, now is your chance to fill your
boots. Just don’t let a refeed meal turn into a refeed day! If used in this way, measure
progress with pictures. The most significant weight loss on the scale will happen in the
first 1-2 rounds.
Because this is a shorter duration program, you should not expect to measure any
significant muscle gain in just 7 days—only fat loss. You may build muscle, but you
won’t be able to measure it without advanced scanning machinery.
You are going to lose fat, but will you get ripped to the bone? No. But you will be able
to drop a dress size, fit into your favorite jeans, and feel spectacular when you look in
the mirror. And that’s exactly what you will accomplish by the end of this program if
you bust your ass, stay focused, and follow it to the letter.
Nutrition Overview
The way we eat for dropping pounds fast is
far different from the way we eat to build
muscle or even to maintain it. Muscle is
exceptionally calorie-hungry, so to build
it, you would need to feed it. This shred
is not about that. Your main goal is to zip
your jeans up comfortably, so you will need
a large calorie deficit through cardio and
nutrition.
The Meal Plans
I usually am not a fan of prescriptive meal
plans, as they aren’t ideal for hands-on
learning in the trenches. But I realize that
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many people just prefer to be told what to eat and when. It can also be much easier to
follow a meal plan than learning how to create your own in such a short time frame.
I won’t sugarcoat this for you—the meal plan in this program is repetitive. Simple,
yes. Delicious, yes. But also repetitive. You are not eating for pleasure, as eating
for pleasure is what caused the pounds to creep on in the first place. Instead, you
are eating to shred. But don’t worry about being hungry, as you will be filling up on
as many green cruciferous veggies as you can possibly handle. These calories will be
the only calories that you consume that will be considered “free”. Free calories can
be eaten at any time, in any amount. I want you to utilize these free calories to your
advantage. They will be invaluable for combating hunger pangs while boosting your
daily fiber intake.
Keeping you regular
It’s normal to poop 4-6 times a day on this program. For some reason, most of the
population thinks this means something is wrong with them, but that’s not the case at
all. This is the healthiest way for your body to function! The less time food stays in the
digestive tract, the healthier your body will be. You may also feel a bit bloated, gassy,
or even experience some constipation at first. Please don’t despair. This is all to be
expected in the beginning. Your body is digesting all that soluble and insoluble fiber.
And with fermentation and digestion, comes gas, unfortunately.
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Avoid Inulin, the biggest cause of bloating
Many people write to me complaining that they are suffering from bloating after
starting to use protein powder. The first thing I ask them is if their protein powder
contains inulin. The answer is almost always “yes”. So what exactly is inulin? Inulin
is a type of prebiotic, a substance used by the microorganisms in your digestive
tract and positively influences health. It is usually extracted from chicory root fiber,
a natural dietary fiber extracted using hot water from a plant that’s part of the
dandelion family. Chicory root fiber passes through your small intestine and is then
fermented by the bacteria in your large intestine. What happens when something is
fermented? Gas!
Taking in too much too quickly can lead to digestive discomfort - which can happen
with any fiber. In addition, some people seem to be more sensitive to inulin than
others and may need to limit their consumption. Fiber is “the new protein”, according
to market research firms. But it could also be the new pain in your stomach. If you’re
like most people, you’re trying to add more fiber to your diet. That’s a good thing
because the average American gets only half the recommended amount of fiber
each day. Manufacturers are responding to consumers’ wishes by adding fiber to a
plethora of foods and beverages, including cereals, energy bars, protein supplements,
“healthier” cookies, diet ice cream, and even bottled water! One of the most prevalent
fiber-boosting ingredients is inulin. Like any fiber, it can cause gas, bloating, and
abdominal pain if consumed too quickly or in large quantities.
Many of my clients who have complained about digestive discomfort don’t realize
how much inulin they’re consuming each day. Most of them have never even heard of
it! When you eat a diet rich in green vegetables and salad, you are getting more than
enough fiber. All my programs are packed with fibrous foods, so you definitely do not
need to buy foods that are fortified with extra fiber. Aim to eat whole plant foods for
health and digestion.
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The Meal Plans
How to Meal Prep for Success
On this plan, you’ll eat the same thing every day for one week. You can eat the food at
any time in a 24 hour period, switching lunch for dinner, and vice versa. Eat in the way
that best serves your lifestyle. Shred meal plans are not meant to be exciting; they
are designed to be simple. Bodybuilders eat the same food over and over again, as it’s
the best way to ensure consistency and tracking. I usually find that the members who
complain about eating the same food every day are those who have always struggled
with their weight. They aren’t prepared to sacrifice variety and having lots of exciting
things to eat, which is what got them into trouble in the first place. My advice? Suck
it up, athlete. You’re working to a different standard now, and your focus is to get
shredded, not to be entertained gastronomically at every meal. My advice is to batchcook for the week and store the food in airtight containers. When a recipe serves 4,
simply double it for 8 portions and freeze the extra portion.
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7 Day Shred Meal Plan
1200 calories
*Note: Even though the bulk of the calories is low, you’ll be filling up on green
vegetables, which are free. Don’t be afraid to eat these in unlimited amounts. They
will steady your blood sugar and keep you feeling full.
Breakfast
Eggy Vegan Tofu Scramble, 1 serving
1 slice white bread, toasted (approx 47g)
1 tsp vegan butter
Post Workout (morning or afternoon)
Protein Smoothie
Lunch
Winter Green Soup, 1 serving
OR
Cauliflower Soup, 1 serving
Dinner
Lemon Garlic Tempeh, 1 serving
Unlimited steamed greens or salad
Evening Snack
Protein ice cream, 1 serving
1 slice white bread, toasted (approx 47g)
2 tsp vegan butter
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Recipes
Eggy Vegan Tofu Scramble
Method
Serves 1
Mash the tofu with a fork and leave some
Ingredients
quite big chunks. In a separate bowl,
•
280g extra firm tofu
place the nutritional yeast, turmeric,
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1 tbsp vegan butter
paprika, mustard, garlic, black salt, and
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½ tsp dried turmeric
onion powder. Mix together, then add
•
½ tsp paprika
the plant milk and whisk until smooth.
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1 tsp Dijon mustard
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½ tsp garlic powder
Add the vegan butter to a nonstick frying
•
¼ tsp onion powder
pan and place it on high heat. When the
•
¼ tsp Kala Namak (black salt)
butter is foaming, add the tofu and fry
•
80ml unsweetened plant milk
until lightly browned. Fold in the sauce
•
1 tsp chopped chives
and mix well, allowing the tofu to absorb
•
2 tbsp nutritional yeast
some of the sauce.
Serve on one slice of white bread toasted
and spread with 1 tsp vegan butter, and
sprinkle with chopped chives.
Protein Smoothie
Method
Serves 1
Ingredients
•
2 scoops Wondershake protein
powder
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250ml water
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4 cubes ice
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Add the ice and water to a blender, with
the protein powder on top. Blend on high
speed for 30 seconds.
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Winter Green Soup
Method
Serves 4
Heat olive oil in a large saucepan set over
Ingredients
medium heat. Add onions and cook for
•
2 tbsp olive oil
1 minute, stirring occasionally. Then stir
•
1 medium onion, finely chopped
in leeks, salt, and thyme and cook for 3-5
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1 large leek, trimmed, halved, and
minutes, until the leeks soften.
sliced thinly
•
½ tsp sea salt
Add brussels sprouts, broccoli, and
•
1 tsp dried thyme
cauliflower florets. Mix with the leeks and
•
350g Brussels sprouts, sliced into
let vegetables cook and sizzle for about
small disks
a minute. Pour over the vegetable stock
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350g broccoli florets
just until all the vegetables are almost
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750g cauliflower florets (1 large
completely covered. Set temperature to
cauliflower)
high heat to bring soup to a boil, then
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1.3 liters vegetable broth/stock
lower heat to medium and cover the
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1 small bunch parsley (about 30g),
saucepan with a lid.
roughly chopped
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150g raw cashews
Cook (maintain a simmer) until the
•
Salt and pepper to taste
vegetables are tender, around 20
minutes, stirring occasionally. Remove
saucepan from heat, toss in the parsley
and cashews and keep covered for a few
minutes.
Working in 2-4 batches, transfer soup
to your food processor or blender (you
can also use an immersion blender) and
puree soup until smooth. Transfer soup
back to saucepan, taste, and season with
salt and pepper to taste.
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Cauliflower Soup
Method
Serves 4
Saute onion in olive oil in a large pan
Ingredients
for 5 minutes over medium heat until
•
1 onion, finely chopped
translucent. Add cauliflower and continue
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2 tbsp olive oil
sautéing for 5 more minutes. Add crushed
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1 large head of cauliflower cut into
garlic and sauté for 1 minute, or until
florets
fragrant. Add in broth, butter, cashews,
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3 cloves garlic large, crushed
chilli flakes, salt, paprika, and sage, and
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2 tbsp vegan butter
bring to a simmering boil. Cover with a lid
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1-liter vegetable broth
and simmer for 20 minutes.
•
½ cup cashews raw
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1 tsp salt (or to taste)
Remove from the heat and add the
•
Pinch chilli flakes (optional)
nutritional yeast. Blend with a handheld
•
¼ tsp paprika
blender or in a Vitamix until smooth and
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½ tsp dried sage
creamy. To serve, sprinkle with fresh
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2 tbsp nutritional yeast
parsley and a sprinkle of chilli flakes.
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Fresh parsley to garnish
*** IF you want to make the soup more
hearty, add in steamed, chopped green
vegetables before serving.
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Lemon Garlic Tempeh
Method
Serves 4
Ingredients
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2 tsp coconut oil
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450g tempeh, thinly sliced into
strips
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2 lemons, juiced
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8 cloves of garlic, minced
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1 tsp fresh ginger, grated
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½ tsp ground cumin
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½ tsp dried Italian seasoning
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8 drops of liquid stevia
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dash of sea salt and fresh ground
pepper
Melt coconut oil in a large skillet over
medium heat. Add tempeh strips, cook
for 2-3 minutes, and flip and cook for
another 2 minutes or until both sides of
the tempeh slices are brown.
While tempeh is browning, whisk together
the lemon juice, garlic, ginger, cumin,
Italian seasoning, and stevia in a small
bowl.
Once tempeh has browned, add the
lemony garlic mixture. Stir to coat—Cook
for 2-3 minutes. Remove from heat. Add
salt and ground pepper to taste and serve
with heaps of green veg and salad.
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Free Foods
Steamed green vegetables
Method
Ingredients
300g any cruciferous veg such as
Add about a centimeter of water to
broccoli, green beans, asparagus,
the bottom of a large pan and add
cauliflower, spinach or cabbage, etc
the vegetables and sliced garlic. Bring
•
2 cloves garlic, sliced
to the boil and steam with the lid on
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Salt & pepper to taste
for 5 minutes until bright green and
•
tender. Add the asparagus to the top of
the broccoli and cook for another 3-5
minutes.
If not eating immediately, plunge into
iced water to stop them from cooking any
further. This will also preserve the bright
green colour of the veg.
Wilted Spinach
Method
Serves 1
Place the spinach into a large saucepan
Ingredients
over high heat and add a clove of crushed
•
200g organic, baby leaf spinach
garlic. Cook until wilted, about 3-5
•
1 clove garlic, crushed or chopped
minutes. Serve with a squeeze of lemon
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Wedge of lemon to serve
juice to taste.
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Chopped green salad
Method
Serves 4
Ingredients
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1 cucumber
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4 sticks celery
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10 radishes
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1 cup steamed broccoli, chopped
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1 cup steamed green beans,
chopped
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1 cup steamed asparagus, chopped
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200g green salad leaves
Chop all the ingredients into small pieces.
For the cucumber, I like to cut it in half
lengthways, scrape out the seeds and
core, and then chop into small pieces.
Mix well in a large bowl and store in an
airtight container in the fridge. Snack
from this box anytime you feel a hunger
craving! Season with any of the free
condiments below.
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“Free food” Cruciferous Vegetables
The following are considered free food. Eat as many as you need to feel full and
satisfied at any time of the day.
•
Spinach
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Broccoli
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Green beans
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Asparagus
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Courgette (zucchini)
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Cauliflower
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Kale
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Pak choi
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Salad greens/lettuce
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Cucumber
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Celery
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Radish
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Brussel sprouts
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Collard greens
Free Flavourings
You can use any of the following to flavour your food:
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Mexican Spice Tajin (this is AMAZING for flavouring food!)
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Tamari/soy sauce/liquid aminos/liquid smoke
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Spices, fresh or dried
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Herbs
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Fresh or powdered garlic
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Fresh or powdered ginger
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Spice mix or seasoning (such as that you would put on a fajita)
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Apple cider vinegar (*Natural Umber is only available in the UK & Europe)
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Fresh lemon or lime juice
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Protein ice cream
Serves 1
Ingredients
•
1 scoop Vegan Wondershake
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3 ice cubes
•
75ml water
Place the protein powder, water, and ice into a blender and blend on high speed until
the ice is completely broken down. Add more water little by little until a soft ice cream
texture is achieved.
Substitutions
If you cannot or do not want to eat the proteins on the meal plan, you can
substitute with any of the following:
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•
Extra-firm tofu
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Tempeh
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Seitan
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Soy meat subs
•
Sunflower mince/hache
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Supplements
Protein Powder
No vegan bodybuilder can survive without
supplementing with protein powder! It is
absolutely essential for reaching higher
protein goals while keeping calories low. I
absolutely love the Wondershake from The
Protein Works, especially during a shred—
the macros are fantastic! It is very lowcalorie with a substantial amount of protein
in those calories, making it great when you
need to be meticulous with your macros. If
you’re not able to purchase this one for any
reason, you can choose another one. Just
be sure you are getting at least 20g protein
with around 80 calories. The scoop size isn’t
important—the ratio of calories to protein is
the critical part. Many protein powders have
about 150 calories for 20-23g protein, which
is far too many calories!
Average Wondershake Macros:
•
21g protein
•
0.7g fat
•
1.3g carbs
•
89 calories
Use the code TSV50 to receive 50% off
sitewide. But please do also keep an eye on
our Facebook Coaching Group as often we
have extra discounts to offer the members.
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Caffeine tablets
I love caffeine as a fat burner! Caffeine is a very commonly-used supplement amongst
people looking to lose weight. It is highly recognized for its potent metabolismboosting effects, central nervous system stimulation, and dramatically increasing
focus and alertness. It can stop the body from storing fat by attaching to the receptors
on fat cells while at the same time encouraging it to release energy
from fat tissue to use as fuel.
Research also shows it helps reduce the rate of perceived exertion during exercise,
which means your workouts won’t feel as hard. It can even suppress appetite in many
people, making it such a beneficial supplement choice when dieting!
A friendly reminder: caffeine is a potent stimulant, and some people are sensitive to
its effects. Use caution and start small if this is your first time trying it. You may opt for
green tea extract tablets instead, which are also available from The Protein Works.
Î Take 1-2 tablets 30 mins before training.
Î Do not take late in the afternoon or evening as they can keep you awake.
Alpha Lipoic Acid (ALA)
Often touted as “nature’s anti-aging remedy”, ALA is a powerful antioxidant, protecting
your cells from damaging free radicals. Free radicals come from environmental
toxins, stress, natural aging, and even poor dietary choices. Our bodies naturally
produce ALA, but as we age, our levels diminish. If we cannot balance the toxic load
with enough antioxidants, cell damage can cause other serious health problems. It
also contributes to faster aging! ALA produces Glutathione (a master antioxidant),
which dissolves toxic substances in the liver. Studies show that ALA increases Glut4 transporters outside of muscle cells and away from fat cells—with an increase of
50-60%—making it an excellent glucose regulator. When you take ALA with food, it
shuttles more of the food into muscle and away from fat cells.
Î Take 200mg before each meal (not protein shakes).
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BCAAs
Twenty amino acids make up the proteins our bodies need. Of those twenty, eleven of
them are produced naturally in the body, and we typically won’t need to supplement
with them unless we encounter an illness or disease.
Branched Chain Amino Acids (BCAAs) are part of the other 9 that we do need. They
are Leucine, Isoleucine, and Valine. When paired with resistance training, BCAAs work
wonders for boosting muscle growth! They’re also very well-known for enhancing
exercise performance and can help with weight loss and reducing fatigue. Be sure
you’re using a BCAA that is totally separate from your protein powder! Many protein
powders include these amino acids but in low doses.
Î Take 2-3 scoops (or as directed on the container) in 1 liter of water and sip
while you workout or throughout the day. You can also sip during cardio.
L Leucine
Considered the primary Branched Chain
Amino Acid (BCAA), L Leucine is an essential
amino acid for protein synthesis (i.e., helps
individual cells construct proteins). It’s
present in nearly every cell of the body and
has also been proven to prevent muscle
loss. It is heavily involved in blood sugar and
energy regulation and is a great supplement
when in a large deficit because you will feel
a bit zapped. If you have a BCAA powder,
L Leucine is already in it, and you can sip
before, during, and after your workout. Be
aware that high doses can potentially cause
nausea, so do not exceed the dose below.
Î Take 5g-10g post-workout, even if you
also take BCAA
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L Glutamine
L Glutamine is a fantastic supplement! It’s great for minimizing muscle breakdown and
is one of the best supplements for maintaining a healthy digestive tract, as it helps
protect your intestinal lining by boosting immune cell activity within the gut. It’s also
excellent for alleviating irritable bowel symptoms and leaky gut.
Î Take 5-10g post-workout. It can also be taken before bed if you suffer from
digestive issues.
Water
During this program, you will be drinking 3L of water per day. Aim to have 1L drunk
by midday, 1L by 3pm, and 1L by 6pm. Yes, you will be running to the toilet regularly,
but that’s great! That is the body flushing out toxins, rinsing the organs, and flushing
the cells—perfect for dropping both fat and water on this diet! Water also helps
with digestion, bloating, and constipation. Remember what you learned about fiber
above? It needs loads of water to do its job too. So chug it, baby! Dandelion tea and
Vitamin C are also excellent natural diuretics and will help the body to flush water. Sip
throughout the day as needed or enjoyed.
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Training Overview
The number one reason people don’t see the results they crave is that they don’t
push hard enough, plain and simple. Not only do people not push hard enough, but
they don’t truly understand how hard “hard” really is. They think that the moment
they feel uncomfortable during a set, that means they’ve pushed hard, and the set
stops there—or, even worse, they stop at the prescribed rep number listed even if
the muscle isn’t burning and they’re not struggling. Don’t do this! This will never be
enough to change your physique. You can progressively overload the muscle in a few
different ways:
•
more weight
•
more reps
•
more volume
•
higher training frequency
•
fewer/shorter rest breaks
Without this progressive overload, there is no reason for them to grow! You must
place greater demands on your muscles over time.
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There are two main ways in which we can provide a stimulus to the muscle tissue:
1. Metabolic stress
2. Mechanical stress
Metabolic stress is a “feel the burn”
type of stimulus and how you will be
training in this program. The key is to
keep constant tension on the muscle—
never allowing yourself to fully lockout
or stop the reps to take a break—until
you have reached utter failure and the
burning sensation is too powerful to
continue. What causes that burning
sensation anyway? Lactic acid. Lactic
acid is released into the muscle during
the short and fast reps. This type of
training produces cellular swelling that
pumps the muscle up, but it doesn’t
cause a huge amount of muscle damage
in the way that mechanical stress does.
This allows you to train the muscles
more frequently without being sore
in the following days. You will feel the
most sore during the actual workout,
but once it’s over, you won’t feel much.
Mechanical stress is caused by heavy lifting—generating as much force as possible
through a full range of motion. The muscle is either stretched, contracted, or both.
This type of stress inflicts maximum muscle damage! You don’t feel that burning
sensation the way you do with metabolic stress, but it’s what causes the Delayed
Onset Muscle Soreness (DOMS) in the days that follow. Mechanical stress happens
with much fewer reps but heavier loads and cannot be used frequently. You will need
several days off in between working the same muscle again.
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Remember: you’re going to be generating only metabolic stress to your muscles
during this program. I have designed it this way on purpose so that the frequency of
stimulus can be high.
You’re going to love how versatile this program is. You can perform it as-is at home,
with only resistance bands, or you can use traditional weights in your home gym (or
a commercial gym). Since Corona has screwed us all, I wanted to create a program
that would be suitable for all fitness and experience levels and be easy to do at home
without needing to buy expensive equipment. I always swore that I would never
create home workout programs, but then Covid-19 came along, and I saw how utterly
despondent everyone was about losing access to their commercial gyms (amongst
every other terrible effect of this pandemic). Besides that, some people simply
aren’t comfortable working out in public—it can be highly intimidating, especially for
beginners. And since I am dedicated to giving people what they want and what they
need, I have created something truly unique and versatile.
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What equipment do I need?
Option 1: Resistance bands
If you’ve never seen them before, resistance bands are usually brightly-colored
stretchy bands in varying designs. They will sometimes have rubber handles at either
end, and they allow you to perform virtually all the same exercises that you can
perform with dumbbells. The ones we use, however, are looped rubber bands that
are inexpensive and easy to find. A big bonus with resistance bands is their size—they
can easily be folded up and packed away, making it that much easier to work out while
away from the gym. They are also highly versatile, as they come in various levels of
resistance, going as low as 5lbs and as high as 300lbs.
Resistance bands can be used in tandem with traditional weights to make an exercise
more difficult and stacked up to make the resistance greater. If you only have a
few bands, each with 10 pounds of resistance, all you have to do is use them all at
the same time, multiplying your level of resistance. The bands are also much safer
than traditional weights, in more ways than one. One of the more significant safety
concerns about traditional weights is joint pressure. Resistance bands overcome
that issue and take away the potential for dropping a heavy steel weight on your toe.
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Resistance bands also have the benefit of price; you can get them pretty cheap on
Amazon.
It’s important to make sure you’re buying good resistance bands made of tough,
stretchy material, as you don’t want them to snap while you’re using them. Resistance
bands come with a training aspect that might be a turn-off for some people: they
require highly directional training. This means that if you shift your form slightly while
working out, you will lose the resistance. This is both good and bad. The good side
is that it forces you to maintain a strict form, which better targets the muscle group.
The bad part is that it doesn’t allow for fluidity within the form and might be a bit
uncomfortable.
The only other drawback is that resistance bands will not enable you to get particularly
bulked up. You can definitely get strong, but you won’t gain as much weight as you
could by using traditional weights. But since this is a shred and not a muscle-building
program, they will work perfectly to achieve this goal. And in fact, if you continued to
train heavy and to failure with bands, you could sculpt a pretty kick-ass physique!
You can do this program with a single band. But if you have at least five bands of
varying resistances, you’ll have more ways to do each workout. This is one reason why
a full set of bands is a fantastic resource to have in your arsenal. Heavier bands with
more resistance are better for squats and deadlifts that use over 200 muscles in the
body. Lighter resistance bands are better for arms and shoulders, which have smaller
muscle groups. If you have a limited number of bands, you can alter the reps’ tempo
by slowing them down and moving with more control or increasing the reps to truly
burn out the muscle and reach failure. In each set, if you haven’t reached muscle
failure at the end of the 30 seconds, keep going or choose a heavier band!
How to choose your bands
If you have a band that allows you to complete a set of reps for 30-45 seconds, start
with that one. Select a challenging and doable band strength for the set and increase
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as your stamina and strength improve. Just remember, it’s better to overestimate
what you can do and drop back than to underestimate! Don’t be afraid to push
yourself harder than you think you can actually handle!
Recommended Bands
The bands we recommend are often used to assist pull-ups, are long-lasting, and are
usually called “pull-up assist bands”.
UK Customers
TOMSHOO 5 Pack Pull Up Assist Bands (5 pack)
Price £45.99
FX FFEXS Premium Pull Up Resistance Bands (3 pack)
Price £41.69
USA Customers
TOMSHOO 5-Pack Pull Up Assist Bands
Price $39.99
FX FFEXS Premium Pull Up Resistance Bands
Price $39.99
*The above UK links are affiliate links, which means The Sculpted Vegan will receive a small commission if you choose to
purchase using these links.
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Training Notes
1. Do it in a circuit
The workouts in this program are circuits made of band-resisted exercises.
If you don’t have bands, you can use barbells or dumbbells instead. You’ll
always perform a movement for 30 seconds, then move to the next
movement with little to no rest. After completing all the exercises in the
circuit, you’ll rest for a second, then do it again for a maximum of 5 times. If
you cannot manage 5, just do 3 or 4.
2. Train abs
On the abs training days, you simply choose 5 exercises from the playlist
and perform 3-5 rounds of the same exercise for 30 secs, rest for 30 secs,
and go again.
3. Take minimal rest
Perform one set of each exercise for 30 seconds each, with little or no rest
between exercises. At the end of each set, rest for 60 seconds and perform
another round. Minimal rest is one of the ways you can progressively
overload the muscles.
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The Workout
Day 1: Full Body - Click to view the playlist for this day
CLICK THE NAME OF THE EXERCISE TO OPEN THE INSTRUCTIONAL VIDEO
Squat (band, barbell, or
kettlebell)
3-5 sets
30 secs, no rest
Shoulder press
3-5 sets
30 secs, no rest
Deadlift
3-5 sets
30 secs, no rest
Upright row
3-5 sets
30 secs, no rest
Split squat
3-5 sets
30 secs, no rest
Bent over row
3-5 sets
30 secs, no rest
Day 2: Front body - Click to view the playlist for this day
CLICK THE NAME OF THE EXERCISE TO OPEN THE INSTRUCTIONAL VIDEO
Overhead squat
3-5 sets
30 secs, no rest
Chest fly
3-5 sets
30 secs, no rest
Shoulder press
3-5 sets
30 secs, no rest
Biceps curl
3-5 sets
30 secs, no rest
Front raise
3-5 sets
30 secs, no rest
Rear delt fly
3-5 sets
30 secs, no rest
Push up
3-5 sets
30 secs, no rest
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Day 3: Back body - Click to view the playlist for this day
CLICK THE NAME OF THE EXERCISE TO OPEN THE INSTRUCTIONAL VIDEO
Good morning
3-5 sets
30 secs, no rest
Bent over row
3-5 sets
30 secs, no rest
Split squat
3-5 sets
30 secs, no rest
Single-arm low row
3-5 sets
30 secs, no rest
Face pull
3-5 sets
30 secs, no rest
Day 4: Abs & Active Rest - Click to view the playlist for this day
CLICK THE NAME OF THE EXERCISE TO OPEN THE INSTRUCTIONAL VIDEO
Perform each exercise as a set before moving onto the next exercise. You are not
performing one round of each exercise; you are performing 3-5 sets of the same
exercise before moving onto the next exercise.
Abs circuit, 5 exercises
3-5 rounds
30 secs, 30 secs rest
Day 5: Full Body - Click to view the playlist for this day
CLICK THE NAME OF THE EXERCISE TO OPEN THE INSTRUCTIONAL VIDEO
Squat (band, barbell, or
kettlebell)
3-5 sets
30 secs, no rest
Shoulder press
3-5 sets
30 secs, no rest
Deadlift
3-5 sets
30 secs, no rest
Upright row
3-5 sets
30 secs, no rest
Split squat
3-5 sets
30 secs, no rest
Bent over row
3-5 sets
30 secs, no rest
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Day 6: Front body - Click to view the playlist for this day
CLICK THE NAME OF THE EXERCISE TO OPEN THE INSTRUCTIONAL VIDEO
Overhead squat
3-5 sets
30 secs, no rest
Chest fly
3-5 sets
30 secs, no rest
Shoulder press
3-5 sets
30 secs, no rest
Biceps curl
3-5 sets
30 secs, no rest
Front raise
3-5 sets
30 secs, no rest
Rear delt fly
3-5 sets
30 secs, no rest
Push up
3-5 sets
30 secs, no rest
Day 7: Back body - Click to view the playlist for this day
CLICK THE NAME OF THE EXERCISE TO OPEN THE INSTRUCTIONAL VIDEO
Good morning
3-5 sets
30 secs, no rest
Bent over row
3-5 sets
30 secs, no rest
Split squat
3-5 sets
30 secs, no rest
Single-arm low row
3-5 sets
30 secs, no rest
Face pull
3-5 sets
30 secs, no rest
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Cardio
Slow Steady Cardio
It’s important to remember that cardio serves a purpose far different from resistance
training. While resistance training is essential for stimulating your muscle tissue to the
point of strength and growth, cardio does not do this. Cardio is strictly for fat loss!
You will be performing Low-Intensity, Steady-State cardio (LISS) every day on this
program. This type of cardio, when done correctly, is extremely effective for fat loss
and muscle preservation. It doesn’t matter so much the kind of LISS you do, as long as
you do it correctly and consistently. It’s preferable to do it morning and night but not
necessary. Just do it whenever you can, but only combine cardios as a last resort! It’s
far better to do two sessions and boost the metabolism twice in one day than 2 hours
of cardio in one go.
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How is LISS so effective?
When you first start exercising, your body immediately taps into any stored glycogen
for its energy source. It generally takes about 10 minutes before your body registers
that there aren’t enough demands being placed on the muscles, so it switches to
fat stores instead. This is why it’s so great at preserving muscle tissue and why I
don’t want you to do it intensely! So if your cardio session is 60 minutes, you’re
burning pure fat for about 50 of those minutes. I get a lot of questions about why
my programs never prescribe High-Intensity Interval Training (HIIT) cardio. This style
includes cycling short periods of extremely intense, heart-pounding cardio and rest.
I want to be very clear about this type of cardio and why It’s not ideal when you’re
shredding. HIIT training is remarkably taxing. Particularly when your body is already
under stress—like when you’re dieting— adding more is the worst thing you can do.
Here are some reasons why I strongly urge you to steer clear of HIIT during this
program:
Î Causes you to reach your anaerobic threshold very quickly, which switches
your body’s primary fuel source away from fat.
Î Incredibly demanding on all systems in the body—difficult, strenuous, and not
enjoyable for most people.
Î Highly inflammatory
Î Recovery time is long
Î Injury risk is high
Î Not at all for beginners
How can you be sure that you’re not inadvertently doing HIIT? Your body will tell you!
There are two ways you can measure this:
1. Use a heart rate (HR) monitor or do a manual check of your HR by lightly
pressing your index and middle fingers on your opposite wrist, just below the
thumb. Alternatively, you can place them on your neck, just below your jawbone.
Count the number of beats in 6 seconds, and then multiply by 10. This is your
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heart rate! It’s important to know that even the monitors are notorious for being
inaccurate at times, and checking a few times manually during each session is not
only very easy but very accurate. You do not need to go out and buy a heart rate
monitor, but if you already have one and prefer to use it, that’s completely fine.
2. Use your body’s physiological signs
9 You’re slightly out of breath
9 You have a thin layer of sweat on your back
9 It’s hard to hold a conversation without drawing your breath in periodically
The most fat is burned at a heart rate of around 70% of your maximum. Aim to keep
your HR steady at this number during each cardio session.
1. Calculate your max HR (220 - age)
2. Calculate 70% of your max HR (max HR x .70)
Cardio Options
Any cardio that keeps your HR steady at around 70% of your maximum is perfect. You
have a range of options you can choose from. I want you to try and choose the same
thing each day whenever possible:
Î Stairmaster
Î Uphill or flat treadmill walking
Î Elliptical
Î Stair stepper
Î Stationary bike
Î Lightly jogging in place
Î Power walking outdoors
Cardio Schedule
The most efficient way to burn fat is to boost the metabolism twice a day by doing
cardio in the morning and again in the evening. Will you be tired? Yes — probably
exhausted in the beginning. But if you keep this schedule for as long as it takes to
reach your ideal body fat, it’s the quickest way to achieve your goal. When dieting for
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a bodybuilding show, I do cardio for 60 mins twice a day, for 12-14 weeks sometimes.
You do get extremely fit and it soon becomes easy, if not time-consuming. If you
continue this shred past the seven days, take one full day off training per week to
allow the body to recover. Without adequate recovery time, your body will suffer if
you continue this intense schedule with no rest.
Cardio
Î 60 mins every morning
Î 60 mins every evening
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Congratulations! You did it!
A massive “congratulations!” is in order for you! You have reached the end of 7 days of
hard-ass work, discipline, and serious athlete-style shredding! I hope you’re as proud
of yourself as I am of you. Shredding is never easy. You have proved to yourself that
you can do hard shit!
What do you do now?
It’s definitely time to relax now—take a week off, catch up on sleep, enjoy time with
your loved ones if you’re able to, and revel in that newfound confidence. You earned
it!
If you want, you can repeat this program 3-5 more times. Be sure you’re taking a
few days off in between each cycle and enjoying a refeed or two before cycling back
through.
You always have this program anytime you feel the need for a little boost in
confidence. Each time you restart it, aim to improve upon some aspect of your effort.
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Additional Resources
We have thousands of resources available to help you with your body sculpting
goals. To view them, simply click on the links below:
1.
Strong & Sculpted Podcast
Your go to resource for everything to do with muscle sculpting and fat
burning
2.
Private Facebook Group
Join our private community and receive free coaching from one of our
experienced coaches
3.
The Sculpted Vegan YouTube
4.
Training to Failure
For training videos, instructional resources and much more!
Dive deep with me in my personal training sessions as I show you what it
really takes!
5.
Training with Mark Getty
Join heavyweight pro bodybuilder Mark Getty- my personal trainer, as we
discuss supplements, protein, training and more.
6.
The Sculpted Vegan Video Blogs
Come behind the scenes in my personal life and see what it takes to be a
pro bodybuilder, mom of 4 and founder of a global empire
7.
Free Resources
Download training and meal plans for free
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