4WEEKS2SHRED
THE MOST INTENSIVE FAT LOSS PROGRAM
IN THE WORLD TODAY!
+++++
KRIS GETHIN’S 4WEEKS2SHRED
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PAGE 02
KRIS GETHIN’S
4WEEKS2SHRED
4Weeks2Shred is the most intensive fat loss
program in the world today, riddled with
workouts that will make you shudder and a
diet plan so effective it will have your friends
asking what exactly it is you are doing. If you
want the most aggressive transformation
possible in just 28 days, you’ve come to the
right place. However, be warned! You are going
to have to work for this like you’ve never done
before. This isn’t a magic potion or quick fix;
this is a proven blueprint of methodologies I’ve
prescribed for nearly two decades.
IF YOU WANT THE
MOST AGGRESSIVE
TRANSFORMATION
POSSIBLE IN JUST 28
DAYS, YOU’VE COME
TO THE RIGHT PLACE.
KRIS GETHIN’S 4WEEKS2SHRED
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PAGE 03
4WEEKS2SHRED
WILL GIVE YOU:
1
COMPLETE 28 DAY
TRAINING PLAN,
devised to shred every
fiber and melt away
fat so you get ripped
while retaining all of
your muscle
2
FULL CARDIO
PROGRAM
to blast away the
most resilient fat
cells in your body
3
TOTAL DIET
OVERHAUL
to optimize your body
for the fastest route
to fat loss
4
ELITE STANDARD
SUPPLEMENTATION
PROGRAM
to make the
unchievable
achievable
ARE YOU READY? LET’S DO THIS...
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PAGE 04
MOTIVATION
& MINDSET
Successful transformations always begin with
positive energy transcending from within, which
is why before I even discuss your diet or workout
plan, we go through a specific mind-set overhaul
together. Without your mind being well
rehearsed in how to sustain your motivation
and repel negativity, your transformation will
be doomed before you begin.
Well over 150 million people have followed my
video trainers and they’ve all used my mind-set
conditioning guidelines first to prime their mind
for success. Motivation alone won’t cut it. You have
to understand how to nurture your motivation,
protect it and feed its growth. This is the true
secret of motivation, which I’m about to share
with you now.
YOU HAVE TO
UNDERSTAND HOW
TO NURTURE YOUR
MOTIVATION,
PROTECT IT AND FEED
ITS GROWTH.
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PAGE 05
UNDERSTAND YOUR
REASON WHY
You cannot expect to feel motivated to work for something through
Always keep this “why” on hand – put it on your fridge so you see it
the challenge that lies ahead if you don’t know what it is you’re working
first thing in the morning, on your screen saver and on your alarm
for. Getting to the very core of your “why” is going to provide the fuel
clock screen. Pepper your environment with the very reason you’re
required to march on when the going gets tough, which it will from
choosing to make all of these sacrifices.
time to time. If it were easy, everybody would be walking around with
the physique they wanted.
This gives you a real purpose and direction when the dark clouds rest
above your head and when you’d usually quit and give in. Everybody
Do some soul searching now and discover what your true “why” is
has their own reasons; the important thing is that you know yours.
and write it down. Keep asking yourself “why” you want this goal
until you cannot simplify or elaborate the answer any further.
The answer you’re left with after all of the layers have been peeled
away is your true “why.” That’s what has brought you here to seek
advice and guidance from me and is what is going to keep you upright
when you feel like caving in to the challenges as they press against
your resolve.
What’s Your Why...
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PAGE 06
BURN SOME
BRIDGES
Some will sugar coat this but I will jump straight in and tell you that
It’s all within your control. You’ve just got to choose to push them
some people in your life are not right for you and they are the reason
aside for now. I understand that’s not always easy or pleasant, but
why you’re not where you want to be. I’ve previously discussed how
you have to start putting yourself first on the priorities list in order to
the five people you spend most of your time with become a
serve the ones you love down the line. If you cannot bring yourself to
direct influence on your reality in great length. That’s a scary
choose the correct relationships in life and leave those behind that
fact because if those five people aren’t aligned with your direction
aren’t a positive influence on you, you’re going to face problems.
and goals, you will almost be guaranteed failure down the road.
Failure has never been something I accept or tolerate. Instead, I
choose to control my environment and if people within that circle
can’t appreciate or respect my destiny, they are removed
without hesitation.
On this transformation, you might have to burn some bridges and
distance yourself from those who are negative, question your healthy
habits and try to lead you astray. These people will only cause you
stress, demotivation and pain.
FAILURE HAS NEVER
BEEN SOMETHING I
ACCEPT OR TOLERATE.
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PAGE 07
BUILD SOME
NEW BRIDGES
Whenever you begin a new journey that’s is riddled with positive
conflict because you won’t be constantly justifying your actions to
intentions, you will attract new people into your life who have the
those around you. Instead, they’ll be encouraging you.
same ambitions and who possess the right mindset. This might be
a new training partner, a new social group or even a new partner in
This is such a powerful transition in your day-to-day existence because
more extreme circumstances.
the dynamics of the way your world works completely changes for the
better. No longer will you be wasting valuable energy and time arguing
Building these new bridges will give you a new lease on life plus make
about bulls***. Instead, they’ll be sharing conversations with like-
your transformation journey one that is loaded with self-fulfillment.
minded people who only want to see you succeed.
It will also relieve your stress levels and help you avoid unnecessary
BUILDING THESE NEW
BRIDGES WILL GIVE YOU
A NEW LEASE ON LIFE
MAKE YOUR TRANSFORMATION
JOURNEY ONE THAT IS LOADED
WITH SELF-FULFILLMENT.
KRIS GETHIN’S 4WEEKS2SHRED
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PAGE 08
BECOME GOAL
ORIENTATED
Having a goal to reach will keep your pulse going
every day of the year. Goals are like the lifeblood
of your existence; you become your goal. By learning to
live your life by a goal at a time, your productivity and success
will grow alongside you.
If you don’t have goals, you don’t have direction so your motivation
will dwindle into a flame so weak its heat cannot be felt. Whatever
your goals are, write them down now and then break them into
micro goals. Some might seem so far away from you right now or
>
even impossible. The only way to achieve the impossible is to
start ticking those smaller goals off your list first.
FOLLOW ME TO THE GYM FLOOR
AND BEGIN TODAY…
+
TRAINING
FOR FAT LOSS
KRIS GETHIN’S 4WEEKS2SHRED
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PAGE 10
TRAINING FOR
FAT LOSS
Training for mass and working out to get shredded aren’t actually that
The cardio you’ll be doing is split across AM and PM workouts so that
different. The real difference is the volume required. Most people
you get two spikes to your metabolism each day. As you can see from
associated getting shredded with loads of extra volume, which doesn’t
the program, the volume of cardio does increase with the plan, but
really make any sense. The training program for my 4Weeks2Shred
that’s OK because it’s low impact on your body.
is all about maximizing intensity to blast your fat away, without doing
excessive volume. You’re going to exist within a calorie restricted
diet for the next 28 days, so you don’t want to be doing more
volume than you need to be. If you do, you’re going to risk losing
too much muscle as the catabolic furnace turns on.
You’re only lifting four times per week and most workouts are going to
be done within an hour. Don’t invite conversation with eye contact in
the gym. Treat it just like work. Politely apologize to anybody who talks
to you and explain you’re there to work as you only have an hour.
IT'S ALL ABOUT
MAXIMIZING INTENSITY
TO BLAST YOUR FAT
AWAY, WITHOUT DOING
EXCESSIVE VOLUME.
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4WEEKS2SHRED
WORKOUTS: DAY 1
DAY 1: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Reverse-Grip Pulldown
3
5, 5/10, 5/10/15
60
2:0:1:0
2
Neutral-Grip Pulldown
3
5, 5/10, 5/10/15
60
2:0:1:0
3
Reverse-Grip Machine Row
3
5, 5/10, 5/10/15
60
2:0:2:2
4
T-Bar Row
3
5, 5/10, 5/10/15
60
2:0:2:2
5
Machine Preacher Curl
3
5, 5/10, 5/10/15
60
2:0:2:2
6
Cable Curl
3
5, 5/10, 5/10/15
60
3:1:2:0
7
Cardio
N/A
30 minutes
N/A
N/A
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Resting one second per
rep of each rep in dropsets
for example: in set 3, rest
5 seconds, then 10 seconds
Moderate Intensity
DAY 1: P.M. WORKOUT — CALVES + ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
Seated Calf Raise
3
5, 10, 15 reps
60
2:0:1:0
Superset with
Superset with Hanging leg raise
Hanging Leg Raise
2
Hanging Leg Raise
3
To Failure
60
2:0:1:0
3
Cardio
N/A
30 minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
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4WEEKS2SHRED
WORKOUTS: DAY 2
DAY 2: A.M. WORKOUT — SHOULDERS + TRICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Machine Military Press
3
5, 5/10, 5/10/15
60
2:0:1:0
2
Rear Machine Fly
3
5, 5/10, 5/10/15
60
2:0:1:0
3
Machine Lateral Raise
3
5, 5/10, 5/10/15
60
2:0:2:2
4
Machine Shrug
3
5, 5/10, 5/10/15
60
2:0:2:2
5
Triceps Cable Pushdown
3
5, 5/10, 5/10/15
60
2:0:2:2
6
Overhead Rope Triceps
Extension
3
10, 10/20, 10/20/30
60
3:1:2:0
7
Close-Grip Bench Press
3
10, 10/15, 10/15/20
60
N/A
8
Cardio
N/A
30 minutes
N/A
N/A
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Resting one second per
rep of each rep in dropsets
for example: in set 3, rest
5 seconds, then 10 seconds
Moderate Intensity
DAY 2: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
30 minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2SHRED
WORKOUTS: DAY 3
DAY 2: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
40 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
FAILURE HAS NEVER
BEEN SOMETHING I
ACCEPT OR TOLERATE.
KRIS GETHIN’S 4WEEKS2SHRED
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4WEEKS2SHRED
WORKOUTS: DAY 4
DAY 4: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Leg Extension
3
10, 10/20, 10/20/30
60
2:0:1:0
2
Standing Hack Press
3
10, 10/20, 10/20/30
60
2:0:1:0
3
Single-Leg Hamstring Curl
3
10, 10/20, 10/20/30
60
2:0:2:2
4
Hack Squat
3
10, 10/20, 10/20/30
60
2:0:2:2
5
Cardio
N/A
30 minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Resting one second per rep
of each rep in dropsets for
example: in set 3, rest 10
seconds, then 20 seconds
Moderate Intensity
DAY 4: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
30 minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 3
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PAGE 15
4WEEKS2SHRED
WORKOUTS: DAY 5
DAY 5: A.M. WORKOUT — CHEST + CALVES
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Decline Chest Press
3
10, 10/20, 10/20/30
60
2:0:1:0
2
Incline Chest Press
3
10, 10/20, 10/20/30
60
2:0:1:0
3
Lower Fly Machine Crossover
3
10, 10/20, 10/20/30
60
2:0:2:2
4
Calf Raise
3
10, 10/20, 10/20/30
60
2:0:2:2
5
Cardio
N/A
30 minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Rest one second per rep
of each rep in dropsets for
example: in set 3, rest 10
seconds, then 20 seconds
Moderate Intensity
DAY 5: P.M. WORKOUT — CARDIO + ABS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
30 minutes
N/A
2:0:1:0
2
Decline Sit-Up
5
To failure
60
2:0:1:0
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
SET 5
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PAGE 16
4WEEKS2SHRED
WORKOUTS: DAY 6
DAY 6: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
40 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
4WEEKS2SHRED
WORKOUTS: DAY 7
DAY 7: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
40 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
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PAGE 17
4WEEKS2SHRED
WORKOUTS: DAY 8
DAY 8: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Low Hammer Row
4
10, 10, 10/20, 10/20/10
60
2:0:1:0
2
Seated Cable Row
4
10, 10, 10/20, 10/20/10
60
2:0:1:0
3
Chest-Supported
Bent-Over Row
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
4
Lat Pulldown
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
5
Spider Curl
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
6
High-Pulley Cable Curl
4
10, 10, 10/20, 10/20/10
60
3:1:2:0
7
Cardio
N/A
40 Minutes
N/A
N/A
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
Reps, resting one second per
rep of each rep in dropsets
Moderate Intensity
DAY 8: P.M. WORKOUT — CALVES + ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
Seated Calf Raise
3
5, 10, 15 reps
60
2:0:1:0
Superset with
Hanging Leg Raise
2
Hanging Leg Raise
3
To Failure
60
2:0:1:0
3
Cardio
N/A
40 Minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
SET 4
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4WEEKS2SHRED
WORKOUTS: DAY 9
DAY 9: A.M. WORKOUT — SHOULDERS + TRICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Rear Delt Dumbbell Raise
4
10, 10, 10/20, 10/20/10
60
2:0:1:0
2
Hammer Shoulder Press
4
10, 10, 10/20, 10/20/10
60
2:0:1:0
3
Dumbbell Lateral Raise
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
4
Upright Row
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
5
Triceps Pushdown
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
6
Reverse-Grip Triceps Pulldown
4
10, 10, 10/20, 10/20/10
60
3:1:2:0
7
Lying Triceps Extension
4
10, 10, 10/20, 10/20/10
60
N/A
8
Cardio
N/A
40 Minutes
N/A
N/A
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Rest one second per rep
of each rep in dropsetsfor
example: in set 4, rest 10
seconds, then 20 seconds
Moderate Intensity
DAY 9: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
40 Minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 3
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PAGE 19
4WEEKS2SHRED
WORKOUTS: DAY 10
DAY 2: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
45 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
FAILURE HAS NEVER
BEEN SOMETHING I
ACCEPT OR TOLERATE.
KRIS GETHIN’S 4WEEKS2SHRED
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PAGE 20
4WEEKS2SHRED
WORKOUTS: DAY 11
DAY 11: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Lying Hamstring Curl
4
10, 10, 10/20, 10/20/10
60
2:0:1:0
2
Leg Extension
4
10, 10, 10/20, 10/20/10
60
2:0:1:0
3
Leg Press
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
4
Squat Press
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
5
Cardio
N/A
40 Minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
SET 3
Reps, rest one second per
rep of each rep in dropsets
for example: in set 4, rest
10 seconds, then 20 seconds
Moderate Intensity
DAY 11: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
40 Minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 4
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PAGE 21
4WEEKS2SHRED
WORKOUTS: DAY 12
DAY 12: A.M. WORKOUT — CHEST + CALVES
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Incline Hammer Bench Press
4
10, 10/20, 10/20/30
60
2:0:1:0
2
Flat Hammer Press
4
10, 10, 10/20, 10/20/10
60
2:0:1:0
3
Cable Crossover
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
4
Calf Raise (Leg Press Machine)
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
5
Cardio
N/A
40 Minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
Reps, rest one second per
rep of each rep in dropsets
for example: in set 4, rest
10 seconds, then 20 seconds
Moderate Intensity
DAY 12: P.M. WORKOUT — CARDIO + ABS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Crunch
5
To Failure
60
2:0:1:0
2
Cardio
N/A
40 Minutes
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
SET 5
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4WEEKS2SHRED
WORKOUTS: DAY 13
DAY 13: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
45 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
4WEEKS2SHRED
WORKOUTS: DAY 14
DAY 14: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
45 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
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PAGE 23
4WEEKS2SHRED
WORKOUTS: DAY 15
DAY 15: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
High Row
3
10, 10/10, 10/20/10
60
2:0:1:0
2
Reverse-Grip Lat Pulldown
3
10, 10/10, 10/20/10
60
2:0:1:0
3
Machine Row
3
10, 10/10, 10/20/10
60
2:0:2:2
4
Hyperxtension
3
10, 10/10, 10/20/10
60
2:0:2:2
5
Machine Preacher Curl
3
10, 10/10, 10/20/10
60
2:0:2:2
6
Barbell Curl
3
10, 10/10, 10/20/10
60
3:1:2:0
7
Cardio
N/A
45 Minutes
N/A
N/A
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Reps, rest one second per
rep of each rep in dropsets
for example: in set 3, rest
10 seconds, then 20 seconds
Moderate Intensity
DAY 15: P.M. WORKOUT — CALVES + ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
Seated Calf Raise
3
10, 10/10, 10/20/10
60
2:0:1:0
Superset with Lying Leg Raise
2
Lying Leg Raise
3
To Failure
60
2:0:1:0
3
Cardio
N/A
45 Minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
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4WEEKS2SHRED
WORKOUTS: DAY 16
DAY 16: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Seated Front Raise to
Standing Front Raise
4
10, 10/10, 10/20/10
60
2:0:1:0
2
Seated Lateral Raise to
Standing Lateral Raise
4
10, 10/10, 10/20/10
60
2:0:1:0
3
Rear Cable Crossover
4
10, 10/10, 10/20/10
60
2:0:2:2
4
Dumbbell Shrug
4
10, 10/10, 10/20/10
60
2:0:2:2
5
Triceps Rope Extension
4
10, 10/10, 10/20/10
60
2:0:2:2
6
Reverse-Grip Triceps Pushdown
4
10, 10/10, 10/20/10
60
3:1:2:0
7
Seated Triceps Extension
4
10, 10/10, 10/20/10
60
N/A
8
Cardio
N/A
45 minutes
N/A
N/A
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
SET 3
Reps, rest one second per
rep of each rep in dropsets
(for example: in set 3, rest
10 seconds, then 20 seconds).
DAY 16: P.M. WORKOUT — CARDIO + ABS
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
45 minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET4
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4WEEKS2SHRED
WORKOUTS: DAY 17
DAY 17: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 17: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
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4WEEKS2SHRED
WORKOUTS: DAY 18
DAY 18: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Leg Extensions
3
10, 10/10, 10/20/10
60
2:0:1:0
2
Squat Machine Press
3
10, 10/10, 10/20/10
60
2:0:1:0
3
Lying Hamstring Curl
3
10, 10/10, 10/20/10
60
2:0:2:2
4
Parallel Leg Press
3
10, 10/10, 10/20/10
60
2:0:2:2
5
Cardio
N/A
45 Minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, resting one second
per rep of each rep in
dropsets for example: in
set 3, rest 10 seconds,
then 20 seconds
Moderate Intensity
DAY 18: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
45 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2SHRED
WORKOUTS: DAY 19
DAY 19: A.M. WORKOUT — CHEST + CALVES + ABS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Machine Fly
3
10, 10/10, 10/20/10
60
2:0:1:0
2
Decline Dumbbell Flyes
3
10, 10/10, 10/20/10
60
2:0:1:0
3
Incline Cable Flye
3
10, 10/10, 10/20/10
60
2:0:2:2
4
Standing Calf Raise
3
10, 10/10, 10/20/10
60
2:0:2:2
5
Swiss Ball Abdominal Crunch
4
To Failure
60
N/A
6
Cardio
N/A
45 Minutes
N/A
N/A
TRAINING SCHEME
SET 2
SET 3
Reps, resting one second
per rep of each rep in
dropsets for example: in
set 3, rest 10 seconds,
then 20 seconds
Moderate Intensity
DAY 19: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
1
45 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET4
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4WEEKS2SHRED
WORKOUTS: DAY 20
DAY 20: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 20: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
50 Minutes
N/A
N/A
Moderate Intensity
Cardio
FAILURE HAS NEVER
BEEN SOMETHING I
ACCEPT OR TOLERATE.
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4WEEKS2SHRED
WORKOUTS: DAY 21
DAY 21: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 21: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
50 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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4WEEKS2SHRED
WORKOUTS: DAY 22
DAY 22: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Hammer Low Row
3
10/5, 10/10, 20
60
2:0:1:0
2
Hammer Mid Row
3
10/5, 10/10, 20
60
2:0:1:0
3
Hammer Reverse Pulldown
3
10/5, 10/10, 20
60
2:0:2:2
4
Lat Pulldown
3
10/5, 10/10, 20
60
2:0:2:2
5
High-Pulley Cable Curl
3
10/5, 10/10, 20
60
2:0:2:2
6
Standing Preacher Curl
3
10/5, 10/10, 20
60
3:1:2:0
7
Cardio
N/A
55 Minutes
N/A
N/A
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, rest one second per
rep of each rep in dropsets
for example: in sets 1 and
2, rest 10 seconds before
dropset
Moderate Intensity
DAY 22: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
55 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2SHRED
WORKOUTS: DAY 23
DAY 23: A.M. WORKOUT — SHOULDERS + TRICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Supported Dumbbell Rear Raise
3
10/5, 10/10, 20
60
2:0:1:0
2
Dumbbell Deltoid
"around the world"
3
10/5, 10/10, 20
60
2:0:1:0
3
Incline Fron Dumbbell Raise
3
10/5, 10/10, 20
60
2:0:2:2
4
Machine Shrug
3
10/5, 10/10, 20
60
2:0:2:2
5
Cable Triceps Pushdown
3
10/5, 10/10, 20
60
2:0:2:2
6
Overhead Cable
Triceps Extension
3
10/5, 10/10, 20
60
3:1:2:0
7
Cable Triceps Kick back
3
10/5, 10/10, 20
60
N/A
8
Cardio
N/A
55 minutes
N/A
N/A
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Reps, rest one second per
rep of each rep in dropsets
for example: in sets 1 and
2, rest 10 seconds before
dropset
Moderate Intensity
DAY 23: P.M. WORKOUT — ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
Seated Calf Raise
3
10/5, 10/10, 20
60
2:0:1:0
Superset with
Hanging Leg Raise
2
Weighted Sit-Up
3
To Failure
60
2:0:1:0
3
Cardio
N/A
55 Minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
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4WEEKS2SHRED
WORKOUTS: DAY 24
DAY 24: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 24: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
60 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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4WEEKS2SHRED
WORKOUTS: DAY 25
DAY 25: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Leg Extensions
3
10/5, 10/10, 20
60
2:0:1:0
2
Hack Squat
3
10/5, 10/10, 20
60
2:0:1:0
3
Seated Hamstring Curl
3
10/5, 10/10, 20
60
2:0:2:2
4
Standing Hamstring Curl
3
10/5, 10/10, 20
60
2:0:2:2
5
Cardio
N/A
45 Minutes
N/A
N/A
7
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, rest one second per
rep of each rep in dropsets
for example: in sets 1 and
2, rest 10 seconds before
dropset
Moderate Intensity
DAY 25: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
45 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2SHRED
WORKOUTS: DAY 26
DAY 26: A.M. WORKOUT — CHEST + CALVES
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Incline Hammer Bench Press
3
10/5, 10/10, 20
60
2:0:1:0
2
Flat Hammer Press
3
10/5, 10/10, 20
60
2:0:1:0
3
Cable Crossover
3
10/5, 10/10, 20
60
2:0:2:2
4
Calf Raise (Leg Press Machine)
3
10/5, 10/10, 20
60
2:0:2:2
5
Cardio
N/A
50 Minutes
N/A
N/A
7
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, rest one second per
rep of each rep in dropsets
for example: in sets 1 and
2, rest 10 seconds before
dropset
Moderate Intensity
DAY 26: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
50 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2SHRED
WORKOUTS: DAY 27
DAY 27: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
DAY 27: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
50 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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4WEEKS2SHRED
WORKOUTS: DAY 28
DAY 28: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
DAY 28: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
50 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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EATING FOR
FAT LOSS
Abs are made in the kitchen. If you aren’t prepared to get your calculator out and
measure your food, then you’re not going to get shredded on this plan. Food is fuel,
consume what’s necessary for your goals and don’t go any further. Anybody can train
with a certain degree of intensity for 60 minutes, but it takes real mental strength to
consistently stick to a pre-planned diet day after day. This is especially the case
when you want some candy or a pizza.
Don’t be mistaken, if you’ve got limited will-power then you might need to find another
program that helps you justify the need for that s*** because I won’t. You’ve come to me
for results, so I’m showing you how it’s done, but you do need to listen.
Like you always do on my program, you’re going to be eating a meal every
3 hours to encourage your metabolism to burn fast and to feed your muscles.
It also helps push back cravings and makes for more steady energy levels.
In the next pages, I’ve put the whole plan together for you so all you
need is a calculator and a shopping list. Then you can get started.
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PAGE 38
GET SHREDDING
DOWN TO AN ART
On this program, I’ll explain exactly what to eat, how to prepare it and
reduction in calories to keep the fat coming off. This is how you force
even when to eat it. Before we go through that, I just need you to go
your body to use stored fat as energy instead.
through your cupboard and clear them of any junk foods that may
be in place.
This is going to cause some stress on your body, so making sure that
you’re eating everything you need to is imperative to help keep your
NEXT, TAKE A TRIP TO YOUR LOCAL STORE
AND PURCHASE THE FOLLOWING:
cortisol levels in check.
This program has a very specific formula to follow that will guarantee
 Tupperware
 Food scale
the results you’ve come here for. Every macro and calorie counts,
 Shakers
 Measuring cups
so don’t allow yourself to eat any more or less than is required.
 Drink bottles
 Ice blocks
You’ll notice that there’s no extra fat in your diet, only those that
 Cooler bags
Naturally occur through your protein sources such as salmon and
steak. The reason is simple: I don’t want to put any unnecessary fat
in your diet because we need your body to burn what it already has
There’s no question that you’re going to need more fuel on training
stored. You’re only permitted to have one serving of lean red meat or
days because my workouts are always intense – you can expect
salmon per day - no more than that please.
nothing less. However, as this program goes on, you will see a
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PAGE 39
FORMULAS FOR PROTEIN AND
COMPLEX CARB REQUIREMENTS:
DAILY PROTEIN REQUIREMENTS:
1.18 x lbs. of body weight
Example: 200 lbs. x 1.18 = 236 g of lean protein per day
DAILY COMPLEX CARB REQUIREMENTS:
Week 1: .65 x lbs. of body weight
Example: 200 lbs. x .65 = 130 g of starch carbs daily
Week 2: .58 x lbs. of body weight
Example: 200 lbs. x .58 = 116 g of starch carbs daily
Week 3: .53 x lbs. of body weight
Example: 200 lbs. x .53 = 106 g of starch carbs daily
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PAGE 39
FORMULAS FOR CARB DEPLETION
& LOADING PROCESS FOR "AFTER" IMAGES:
WEEK 4, DAYS 22-23:
.47 x lbs. of body weight
Example: 200 lbs. x .47 = 94 g of starch carbs daily
WEEK 4, DAYS 24-25:
.35 x lbs. of body weight
Example: 200 lbs. x .35 = 70 g of starch carbs daily
WEEK 4, DAYS 26-27:
.28 x lbs. of body weight (for 2 days)
Example: 200 lbs. x .28 = 56 g of starch carbs daily
WEEK 4, DAY 28 (PHOTO DAY):
.50 x lbs. of body weight (for 1 day)
Example: 200 lbs. x .50 = 100 g of starch carbs daily
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PAGE 40
SOME OTHER NOTES
TO KEEP IN MIND:
1
Eat as many green vegetables as you need to keep full. Graze on vegetables all day if you can. Lightly dip them
2
Don’t add any fats. You’re going to be getting sufficient amounts of Naturally occurring fats from the food on this plan,
3
Cook every meal yourself for the entire 4 weeks. Sorry no restaurants. Food prepared in the wrong manner will
4
Only eat Natural forms of meat, nothing processed. I’d recommend you go to a local butcher for higher quality cuts
5
No dairy, wheat or gluten. This is intended to be an anti-inflammatory diet, because you’ll be getting all the inflammation
in an acceptable dressing or mustard if needed for added flavor.
so you don’t require any more than this.
knock you back at least 2 days, which we don’t have the luxury of sparing over the next 28 days.
and ask them to trim as much as the fat off as possible.
you can handle in the gym. The only dairy that is recommended comes from the KAGED MUSCLE® proteins of RE-KAGED
and KASEIN because both are pure grade with less than 1 gram of Lactose.
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SAMPLE OF
MEAL PLAN
Your food will be relatively basic as you consume 6 meals per day,
with a select few condiments and spices that are allowed.
MEAL 1:
MEAL 4:
• 6 Scrambled Egg Whites (no oil)
• Post Workout 1 Scoop of RE-KAGED
• Salt and Pepper
• 1/2 cup (1.5 oz / 40 grams) Oatmeal Cooked in Water
MEAL 5:
• 6oz Grilled Steak
MEAL 2:
• 1 cup Broccoli
• 6oz Cooked Chicken Breast
• 1 portion Spinach
• 1 cup Broccoli
• 1 portion Cabbage
• 1 cup Spinach
• 1/2 (1.5 oz / 40 grams) Cup of Cooked Brown Rice
MEAL 6:
MEAL 3:
• 1
Scoop of KASEIN Protein Shake or 1 Cup
of Fat-Free Cottage Cheese.
• 6oz Grilled White Fish
• 1 cup Lettuce
• 1 cup Cucumber
• ½ Cup of Sweet Potato
On non-training days: Substitute a meal for your post
workout protein shake instead of drinking a protein shake.
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PAGE 42
SAMPLE OF VEGETARIAN
MEAL PLAN
Your food will be relatively basic as you consume 6 meals per day,
with a select few condiments and spices that are allowed.
MEAL 1:
MEAL 4:
• 6 Scrambled Egg Whites (no oil)
• Post Workout 1 Scoop of RE-KAGED
• Salt and Pepper
• 1/2 cup (1.5 oz / 40 grams) Oatmeal Cooked in Water
MEAL 5:
• 4 Egg White Omelet (no oil)
MEAL 2:
• 1 cup Mushrooms
• 1 cup Fat Free Cottage Cheese
• 1 portion Tomatoes
• 1 cup Broccoli
• 1 portion Spring Onions
• 1 cup Spinach
• 1/2 (1.5 oz / 40 grams) Cup of Cooked Brown Rice
MEAL 6:
MEAL 3:
• 1
Scoop of KASEIN Protein Shake or 1 Cup
of Fat-Free Cottage Cheese.
• 1 cup Low Fat Tofu
• 1 cup Lettuce
• 1 cup Cucumber
• ½ Cup of Sweet Potato
On non-training days: Substitute a meal for your post
workout protein shake instead of drinking a protein shake.
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PAGE 43
GROCERY
SHOPPING LIST
PROTEIN
FIBROUS CARBOHYDRATES
 Fish
 Asparagus
 Poultry
 Broccoli
 Lean steak
 Spinach
 KAGED MUSCLE RE-KAGED
 Lettuce
 KAGED MUSCLE KASEIN
 Kale
 Egg whites
 Cucumber
FOR VEGETARIANS: (ADDITIONAL TO
RE-KAGED, KASEIN AND EGG WHITES)
FLUIDS
 Tofu
 Green tea
 Soy
 B
lack coffee (no more than
two cups per day)
 Low-fat cottage cheese/paneer
 KAGED MUSCLE HYDRA-CHARGE
 Water
COMPLEX/STARCHY CARBOHYDRATES
 Quinoa
 Oats
 Sweet potato
 Brown Rice
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PAGE 44
THE SCIENCE OF
4WEEKS2SHRED
I’ve always said knowledge without mileage is bullshit,
so you can rest assured that with my 18 years of
experience and the backing of science, my program
really works. I’m going to explain some of the science
to you now.
more intense than anything you’ve had to face before. For sure, if you’re
The high protein content is going to help you retain your muscle
 Maximize high-intensity exercise
rather than lose it, whilst being in a calorie deficit. This is the most
 Reduce cortisol and aid in recovery after exercise
important part of your diet because you need to protect your muscle
 Reduce gluconeogenesis, the biological breakdown of using amino
to get the shape you want, protecting it against catabolism. The lower
acids and proteins for energy. By reducing this process, you can
fat intake is going to mean that your body is going to have to seek out
minimize muscle loss when dieting
other energy sources to get by on, which will come from your stored
fat. This is how you will come to look leaner.
obese and are leading a sedentary lifestyle, cutting carbs down makes
sense. This isn’t the case if you’re following my training program however.
CARBS ARE IMPORTANT FOR SEVERAL REASONS. BASED
ON STUDIES, CARBOHYDRATES WHEN DIETING CAN HELP:
 Increase muscle protein synthesis, the process of adding
new muscle fibers and proteins
 Increased insulin levels and nutrient delivery to the muscle
I’ve always been in favor of keeping carbs in the diet. Anybody who
follows my training program needs them because my workouts are
 Increase workout volume and reduce fatigue, allowing you to train
for longer with higher intensity.
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PAGE 45
THE SCIENCE OF
4WEEKS2SHRED
Remember, the most important part of this transformation plan or any
fat loss plan is consistency. This is especially true for 4weeks2shred as
with only 28 days to transform, there’s zero room for error.
Just one day a week can quickly wreck your results, accounting
for 16% of the total period. Remember to stay consistent, all day,
everyday. It’s only 28 days and best of all, it’s going to give you an
extreme amount of motivation and momentum when you see the
results it provides.
To compliment your nutrition plan, you need supplements to plug in
the holes and maximize your results. Everything counts over the next
28 days, getting your supplementation right is going to be crucial. Now
that you’ve got your diet sorted, lets talk about supplements for the
next 28 days.
REMEMBER TO
STAY CONSISTENT,
ALL DAY, EVERYDAY.
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YOUR INTRODUCTION
TO SUPPLEMENTS
You’d be surprised how many supplements don’t come close to giving you the results
they’re supposed to because of disingenuous brands that under dose their products
all in the name of extra dollars. On the 4Weeks2Shred plan you’re going to be using the
world’s best supplements, KAGED MUSCLE®.
KAGED MUSCLE have every product 3rd party batch tested as an act of
total transparency. This means they carry the coveted MicroPure label.
Every product is BSCG certified of Banned Substances and we use the
very best Patented ingredients from around the world. Every process
we use is of the highest standard, including fermentation, natural
flavors and natural colors.
The 4Weeks2Shred program is all about heightening your rate of thermogenesis
and making your body extremely efficient at mobilizing fat ready for disposal. The
supplement plan you’ve been given below does exactly this with precision, which
is also backed by the latest scientific research.
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SUPPLEMENT
PLAN
UPON WAKING
BEFORE BED
• 5g KAGED MUSCLE Glutamine
• 5g KAGED MUSCLE Glutamine
• 5g KAGED MUSCLE BCAA
• High EPA/DHA Omega 3
• High EPA/DHA Omega 3
• 1 Scoop of KAGED MUSCLE KASEIN
• 500 IU Vitamin D
• 1 Scoop KAGED MUSCLE HYDRA-CHARGE
• 1 Scoop KAGED MUSCLE HYDRA-CHARGE
BEFORE MEALS
35 MINUTES PRE-WORKOUT
• 1 Scoop KAGED MUSCLE PRE-KAGED
• Take CLEAN BURN 3 times per day before meals.
DURING THE WORKOUT
ON REST DAYS:
• 1 Scoop KAGED MUSCLE IN-KAGED
Take 3 servings of Citrulline, 2 servings of Creatine HCl, 4
servings of Glutamine, and 3 servings of BCAA. Take 4 servings
IMMEDIATELY POST WORKOUT
of Hydra-Charge, all mixed within a gallon jug and sipped on
• 1 Scoop KAGED MUSCLE RE-KAGED
throughout the day.
• 5g KAGED MUSCLE BCAA
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PRE-KAGED &
IN-KAGED
PRE-KAGED and IN-KAGED are two of the most powerful supplements to support your intense
training sessions. They provide scientifically proven patented ingredients to help enhance your workouts
like nothing you’ve ever tried before.
TOGETHER, THEY ARE DESIGNED TO HELP:
 Fend off fatigue
 Promote muscle recovery
 Increase strength
 Heighten mental focus and performance
 Increase muscular endurance
 Increase anabolism
These two products are the only way to start your workout if you crave maximal performance. As the
workout progresses, you will be able to fight fatigue and sustain the intensity levels right until the end.
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RE-KAGED
RE-KAGED plays a key role in the post workout anabolic window. Without optimizing this period, you
simply won’t maximize your progress. Remember, muscle growth occurs after the gym, not during
your workout.
By using RE-KAGED over traditional whey protein, you can help take your post-workout nutrition protocol
to the next level. First, RE-KAGED uses the most advanced form of whey protein isolates, which have
been proven to maximize digestion and absorption rates to boost muscle protein synthesis and get
the nutrients into the muscles as soon as possible. This is achieved with the addition of the patented
ingredient, ProHydrolase.
In addition to the unique type of whey protein that you wouldn’t find in most commercial proteins,
RE-KAGED also includes unique ingredients that will help take your transformation to the next level.
THIS INCLUDES:
 28 g of Non-GMO Whey Protein Isolate
 7 g of Glutamine and Glutamic Acid (4 g naturally occurring from WPI +
3 g of Free Form L-Glutamine)
 Patented BetaPower™ (betaine)
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 Patented Creatine HCl
 Super Enzyme ProHydrolase®, which breaks down (hydrolyzes)
whey protein into smaller particle sizes for maximum absorption.
It’s clear to see that RE-KAGED is way more than just a protein shake, it’s a complete recovery blend
that you will not find anywhere else! The combination of glutamine, creatine and betaine all combine to
help make muscle soreness or DOMS a thing of the past, allowing you to train harder, for longer even
when dieting.
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KASEIN
KASEIN is an advanced casein protein formula designed to be the perfect night time supplement to
fend against catabolism. The protein comes from ultra-premium cold processed micellar casein isolate. To
end your day, you need to know that you’re going to bed with the right balance of amino acids, which are
going to feed your muscles for the hours you’re without food.
KASEIN supports an elevation in muscle protein synthesis levels for up to 7 hours, helping you stay
anabolic all night long. The proteins in this product are pH sensitive, causing them to thicken once they
reach the acidic environment of the stomach. This slows down the release of amino acids into your blood
stream, which is why it’s the perfect pre-bedtime supplement for you.
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CREATINE HCL
Creatine is a proven route to becoming stronger, having more endurance and bigger muscles. However,
that’s only half the story. Creatine HCl is the most premium, highly concentrated form of creatine
available, and our source is the original patented version.
When you take Creatine HCl, you will boost your ATP production, giving your muscles the ability to
perform at a higher level. Your lifts will go up and you’ll appear fuller because the Creatine HCl pulls water
into your muscle.
Creatine is the perfect supplement to use on a shred program to help sustain performance and
muscle size.
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GLUTAMINE &
BCAAS
Most of you will be aware of the importance of BCAAs, which becomes even more acute when you’re in a
calorie deficit. BCAAs are the three key amino acids that your muscles need to lay down new muscle and
during 4weeks2shred, they will also play an important role at meals and around the workouts to reduce
any muscle breakdown that would otherwise occur.
By adding in BCAAs, you can ensure you help support muscle protein synthesis throughout the day
and also improve recovery. Glutamine plays a similarly important role, being one of the most abundant
amino acids, it is quickly depleted during intense exercise.
Glutamine has been shown to play a role in gut health, along with also supporting your recovery
when dieting.
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HYDRA-CHARGE
Hydra-Charge provides a powerhouse of flavor that is also packed with nutrients while acting as a flavoring
system for your water. Hydra-Charge supports hydration and the body’s natural defenses before, during
and after intense training.
Hydra-Charge contains five essential electrolytes from coconut water and is combined with SPECTRA, a
scientifically balanced blend to support antioxidant levels.
DURING THE 4WEEKS2SHRED, HYDRA-CHARGE IS GOING TO ENSURE YOU REACH YOUR
TRANSFORMATION GOALS BY PROVIDING 2 KEY BENEFITS:
1. First, the antioxidants will play a key role in reducing oxidative stress and cortisol, which can
cause damage to your cells and are known to elevate when dieting. When cortisol spikes up for
a long period of time, it can lead to all kinds of issues such as poor recovery, fatigue, muscle
damage, muscle loss and even blunting fat loss.
2. The second benefit of Hydra-Charge is of course, hydration. While many people think of
hydration as just water, it is in fact the balance of water and electrolytes. As you will be
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eating single ingredient “clean foods”, it’s even more important to consume some high quality
electrolytes. Adequate water and electrolytes play a role in fat loss, along with transporting
nutrients around the body, improving the nutrient delivery of key amino acids to your muscle!
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CLEAN BURN
Clean Burn will help kick your body’s fat-burning machinery into high gear.
This fat loss support supplement is unique as it attacks the problem from all angles, helping to provide the
energy you need to power through tough workouts and enabling your body to burn fat more efficiently. It
relies on specialized, patented ingredients that offer proven results.
CLEAN BURN IS FORMULATED TO HELP:
 Transport fatty acids to the cells for energy with Carnipure
 Ignite your metabolism to burn more calories with Capsimax
 Stabilize blood sugar levels to assist with fat loss with Chromemate
 Prevent sugar cravings to avoid reaching for that mid-afternoon sugary snack
with gymnema syvestre extract
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OTHER
SUPPLEMENTS
Fish Oils
Vitamin D
Supplementing with an omega 3 fish oil, rich in EPA/DHA is going to support
Nearly everybody in the Western world is deficient in Vitamin D, or runs the risk of
your joints on this program, boost your natural testosterone and improve
it especially through the darker months of the year. Vitamin D has lots of functions
fat loss. Diets high in protein usually have enough omega 6s, so you need
which we require, such as immune health. However it’s really well known for
the extra omega 3s to balance that ratio. Otherwise, it can effect health
promoting healthy bones which is of real importance to you as someone who’s
and performance.
about to put your body through physical torture in the gym!
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TAKE ACTION
NOW!
The time has come to take this plan and action it. Anybody can sit
down and read through the best fat loss program in the world. It takes
a very different type of beast to see it through. To reiterate, if it is fat
loss you seek, the next 28 days will surprise even the most skeptical
of minds if you apply it as you’ve been told.
DO THE FOLLOWING NOW:
 GET your groceries list together and purchase your foods
 EMPTY your cupboards of all banished foods
 BUY yourself some Tupperware containers
 MAKE sure your gym is appropriate for this plan
 ORDER your KAGED MUSCLE supplements
 DO Day 1 of the plan within the next 3 days
I’ll be there by your side at all times, so just do as I say.
LET'S CRUSH THIS
TOGETHER!