Saiyan
shredding
Program
S I M P LE S T E P - B Y - S T E P
FAT LOSS GUIDE
MATTHEW
KIDO

Saiyan Shredding Program by Matthew Kido
© 2018 by Matthew Kido
All rights reserved. No portion of this book may be reproduced,
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methods, without the prior written permission of the author, except
as permitted by U.S. copyright law. For permission requests, email:
support@saiyanarmy.com
Published in the United States by Saiyan LLC
111 Hekili St. Ste A#2305
Kailua, HI 96734
www.SaiyanArmy.com
2
c o n te n ts
contents
Introduction
5
Goals, Mindset and Motivation
7
Nutrition
14
Meal Planning, Frequency
and Refeeds
25
Cardio
29
Supplementation
32
Diet Regime
35
Workout Program
41
Question and Answer
46
Message from Author
48
References
49
3
fo r
you r
safety
for your safety
Please read below the following questions prior to beginning this
program. If you answer “Yes” to any, please consult a physician before
attempting the program.
• Have you ever had either high or low blood pressure and/or high
cholesterol levels?
• Have you ever had a stroke?
• Is there a history of heart disease in your immediate family (before
the age of 55)?
• Have you ever had a heart attack?
• Do you suffer from chest pains?
• Do you often feel faint and have spells of severe dizziness?
• Have you ever had a seizure (fit)?
• Have you ever had asthma, chronic bronchitis or any other chest
ailments?
• Do you suffer from severe headaches or migraines?
• Have you ever had any muscle, joint or bone illnesses or injuries
(including your back)?
• Do you have any muscle, joint or bone problems that affect you
now?
• Are you pregnant?
Neither Matthew Kido nor Saiyan LLC are responsible for any injuries,
illnesses, diseases or any other health problems suffered by customers
who purchase any training programs.
4
i n t r odu c tio n
introduction
Fifteen years of training and helping hundreds of clients have
given me a better understanding about what to do and how to
help people based on their body types and goals. From losing
weight to prepare for a contest to losing weight just to impress,
I have handled all types of situations and decided to create a
program which will benefit anyone whose goal is to become
shredded. In this program I will share with you everything I know
to help you hit your fat loss goals to get you Saiyan Shredded.
This program is a step by step guide keeping everything as
simple as possible. If you stay consistent and follow this
program I can guarantee that you will hit your goals - it’s as
simple as that.
During these past fifteen years, I’ve read a ton of books regarding
fitness and nutrition; however, one thing I hated most, is that
they were all extremely long and boring. Over half of the content
of these books have been stuffed with filler information rather
than getting straight to the point, causing me to painstakingly
dissect them for the information I needed.
The overall goal of this program is to keep things as simple and
easy as possible. I will try not to bore you with unneeded math
equations and long studies, but instead give you simple insight
and my own opinions on what’s studied and what I know is
proven to work.
5
i n t r odu c tio n
If you’ve watched any of my Saiyan Transformation videos you
know I like to keep things simple. From my experience with
dealing with clients, we all tend to get “analysis by paralysis”,
meaning we overthink every single detail that will only make
a minute change in the grand scheme of things. Fat loss is
extremely simple to burn so let’s keep it that way.
what you will need
1. A body weight scale that measures to
the tenth of a pound or kilogram. (This is
the one that I use).
2. A food scale that measures in grams.
(I recommend this one).
3. A mobile phone or computer access to
download MyFitnessPal or use any other
calorie tracking apps.
6
goals ,
mi n dset
and
moti v atio n
goals, mindset
and motivation
goals
Everything great starts with a goal. The fact that you’ve bought
this program proves that you have a goal in mind, but to make it
your reality it must be specific. The more specific a goal is, the
less intimidating it becomes and the easier it’ll be to achieve.
First, start out broad. What is your goal physique? What is
your goal weight? Then specify it. How long are you going to
take to accomplish this goal? Then start breaking down your
week. How much weight are you trying to lose each week? By
specifying your goals, you get to reward yourself with a sense of
accomplishment whenever each goal is met. Use a calendar to
better plan your cut and stay committed to any goal you make
for yourself.
7
goals ,
mi n dset
to 10% body fat. By simply multiplying 200 lbs by the 10% body
moti v atio n
200 lbs (90.7 kg) at 20% body fat and your goal is to drop down
and
To acquire your goal weight, use an estimate. Let’s say you’re
fat you aim to lose, you can easily find that you’re going to have
to lose 20 lbs (9 kg) of fat in order to hit this goal. Therefore, your
goal weight will be 180 lbs (81.6 kg). If you’re uncertain as to
what body fat percentage your goal should be, use this chart as
a reference:
8
goals ,
focus on one thing: What are you willing to sacrifice in order to
moti v atio n
tackle your goals with the right mindset. Your mindset should
and
Before getting into the specifics of your cut, it is important to
mi n dset
mindset and motivation
hit your goals? The harder the struggle the greater the prize.
Although fat loss is simple, it will require dedication over time.
There will be times when you will have to tell your family and
friends that you can’t go out to eat because it doesn’t fit your
macros. Understand that this is a temporary sacrifice for a
permanent change. The hardest part of a fat loss program will
be hitting your goals while the easiest part will be maintaining
it. You will have to grind and sacrifice now, so one day, you will
be in a position where you can easily maintain your weight or
reverse diet into a lean bulking phase.
The fear of regret is one of the greatest motivators. Understand
that whether you reach your goal or not is completely up to you.
Reading this program proves that you have the motivation
necessary to reach your goals. However, as you move further
into your cut, you’ll need to keep reminding yourself of your own
motivators in order to keep your drive going.
9
goals ,
Seeing your motivators daily will remind yourself why you’re
moti v atio n
above your desk, on your desktop/cell phone home screen, etc). and
them in a place you’ll see every day (example: a bathroom mirror,
mi n dset
An easy way to do this is to write your motivators down and post
striving to reach your goals. Whether your motivation to lose
weight is for health, for significant others, or for yourself, make
sure you remind yourself every day why you’re doing this. This
will make your cut that much easier.
listening to your body
Your body serves as the best indicator of its own progress and
how it’s dealing with your recent change in diet. Learning to
listen to your body will help you understand whether you perform
better on a high carb diet, a high protein diet, or a diet high in fat.
If something doesn’t feel right or if you start encountering levels
of fatigue, reevaluate your meal plans and try something different
to see if that’ll help alleviate the problem. An example of this is
changing your diet to include more carbs before a workout after
you realize your body is too fatigued after work to get in a highquality workout. Remember, dieting is not an absolute. Everyone
reacts differently to changes within their diet. The important
thing is understanding that you are able to make any adjustment
needed in order to make your diet work for you.
10
goals ,
mi n dset
and
moti v atio n
tracking progress
The main way we are going to track your progress is by using a
body weight scale. You will begin by weighing yourself every day,
first thing in the morning and ideally at the same time every day. Be sure you’re nude and you used the bathroom prior to getting
on the scale. If you don’t defecate in the morning, it’s okay, but
just understand that your readings will be slightly higher than the
times you do. Something that helps me is taking a small sip of
water in the morning to get my body going.
Weight fluctuation is completely normal, depending on your meal
timing, sodium intake, menstrual cycle, etc. Your daily weigh ins
don’t matter, but your weekly averages do. Every day you will
record your weight and write it down (you can utilize MyFitnessPal
to track your weight). Then, at the end of every week, you will
take your weigh ins, add them up and divide by 7 to get your
weekly average.
11
goals ,
mi n dset
and
moti v atio n
You should also take weekly progress pictures to help gauge
visual progress. Pictures should be taken in the same spot
with the same lighting to keep it consistent. Sometimes visual
progress may take weeks to see, but don’t get caught up on this. At the end of your cut, you’ll be able to compare your before
and after pictures and see how much of a transformation you’ve
made. If you’d like to share your story and transformation, feel
free to email me at gokuflex@gmail.com.
Another way to gauge progress is taking physical measurements
with tape. This is fine, however I normally don’t ask my clients to
do this since it can be a hassle finding someone to help measure
you every week.
Something I don’t recommend doing is taking any body fat
measurements or tests, as they can be very expensive and as of
writing this, there is no 100% method of gauging body fat. Even
DXA scans – which are the most accurate – are still off by 1-2%.
12
goals ,
mi n dset
They are in the foods you eat every day and by tracking them
moti v atio n
First off, macronutrients are carbohydrates, fats and proteins. and
tracking macros
accurately and balancing them with cardio and working out, they
are the keys to getting shredded.
1. Download MyFitnessPal app. (Other popular apps are also
fine, I personally use MyFitnessPal)
2. Read nutrition labels and serving sizes, weigh your food and
input everything into MyFitnessPal. Yes, it will be annoying to
use at first but as you get used to it, it will become easier as you
go. (You can also utilize the bar code scan function – this helps
a lot).
3. Understand that not everything in MyFitnessPal is 100% correct
and there are changes and fixes being made every day. Try to
cross reference your food’s nutrition information by checking the
nutrition labels and company websites. Just do your best to be
as accurate as possible.
13
n ut r itio n
nutrition
As you’ve heard a million times before, nutrition is key. It is the
key that unlocks the doorway to efficient and effective weight
loss while maximizing muscle retention. Remember, you can
lose weight with proper dieting alone but it’s much harder to out
train a poor diet. Proper nutrition prevents the worst possible
outcome when shredding - wasted time. Although the word “diet”
may scare most of you, it simply comes down to following your
macronutrients while doing your best to hit your recommended
intake of micronutrients.
In this section, I will be giving you a very brief introduction
and breakdown of nutrition. This will provide you with enough
understanding to set your own caloric and macronutrient goals
to hit every day.
14
n ut r itio n
maintenance calories
To determine the number of calories needed to lose weight, you
must first understand what the term “maintenance calories”
means. Maintenance calories is the baseline number of calories
where you neither gain nor lose weight. The importance of this
number is what happens when you increase it or decrease it.
Increasing your calories past maintenance will cause you to gain
weight while decreasing it will cause you to lose weight.
Maintenance calories are different for everyone depending on
activity level and body composition. Therefore, it is recommended
to first calculate your maintenance calories and then adjust it
them accordingly.
15
n ut r itio n
For an easy way to calculate your maintenance calories, you
can use the MyFitnessPal app (or other online calculators) and
enter in your info which will give you a rough estimate of your
maintenance calories.
For a more specific method of calculating maintenance calories,
we will use this equation:
Body weight × 10 (or 22 if kg) × Activity Multiplier
1.
2.
Multiply your body weight by 10 (if in lb) or by 22 (if in kg).
Next, you will rate yourself to find your activity multiplier:
For sedentary plus 3-6 days of weight lifting: 1.3 - 1.6
For lightly active plus 3-6 days of weight lifting: 1-5 - 1.8
For active plus 3-6 days of weight lifting: 1.7 - 2.0
For very active plus 3-6 days of weight lifting: 1.9 - 2.2
EXAMPLE
Yamcha is a 180 lb office worker who rates himself on the lower
end of the activity scale at 1.5. Therefore, he would input these
numbers into the equation:
180 × 10 × 1.5 = 2,700 calories as his estimated maintenance
calories.
Goku is a highly active 180 lb construction worker who rates
himself on the higher end on the activity scale at 2.2. Therefore,
he would input these numbers:
180 × 10 × 1.9 = 3,420 calories as his estimated maintenance
calories.
16
n ut r itio n
the science behind weight loss
The science behind weight loss isn’t hard to understand. There
are only a few numbers you have to remember to become adept
at cutting weight. To properly understand how to cut weight you
need to know:
• 3,500 calories = 1 lb (0.5 kg) of adipose tissue [1].
• You need to burn 500 calories a day to lose 1 lb in 1 week
(total 3,500 cals/week). You need to burn 250 calories a day to lose ½ lb a week; 1,000 calories a day to lose 2 lbs a week.
• There are 4 calories per 1 gram of carbohydrate and protein,
9 calories per 1 gram of fat, and 7 calories per 1 gram of
alcohol.
• The magic number for ideal fat loss and muscle sparing is
1 to 2 lb loss per week or 1% of your total bodyweight
per week [2].
An important aspect of weight cutting is to understand that the
maintenance calories you calculated is a rough estimate and
doesn’t account for your activity levels. Therefore, you will need to
adjust this number. If you cut 500 calories from your maintenance
but find yourself losing more than 1 lb a week, adjust your caloric
intake by slightly increasing it until you hit that sweet spot of a
consistent 1 lb weight loss a week.
17
n ut r itio n
macronutrients
After finding your maintenance calories and understanding
some of the science behind cutting, you will need to set up your
macronutrients to help optimize your diet. In this section, we will
be going over my recommendations for fats, carbohydrates and
protein. Within these recommendations, I will mostly be using
pounds per gram. To convert kilograms to pounds, simply divide
the kilograms by 2.2.
fats and carbohydrates
For fat and carbohydrate intake, it is important to find the right
balance between the two. Being too low in fats can result in
hormonal imbalances [5] while being too low in carbohydrates
can take away from your training, resulting in a loss of muscle
mass. Therefore, it’s very beneficial to your cut to understand
the appropriate ranges to prevent being too low in one or too
high in the other.
18
n ut r itio n
For fats, I recommend 15-25% of your total calories while your
remaining calories will consist of carbs. To determine which end
of the percentage scale you’ll be on, consider that your minimum
fat intake should be 0.25 grams per lb of body weight (for
hormonal purposes) and the minimum carb intake should be
0.5 grams per lb of body weight.
EXAMPLE
If you are a 180 lb man, your minimum fat intake will be:
0.25 × 180 = 45 grams of fat.
And your minimum carb intake will be:
0.5 × 180 = 90 grams of carbs.
Deciding where you stand should rely on three things:
1. What will allow you to stick to your meal plans more
easily?
2. What will keep your training intensities the same
throughout your cut?
3. What percentage will prevent you from going below
the recommended minimum amount?
19
n ut r itio n
proteins
High levels of protein intake while in a caloric deficit have been
proven to preserve lean mass over those who intake lower levels
of protein [3]. Protein also has a thermogenic effect, meaning
it burns calories during digestion. To top it off, protein aids in
feeling satiated or full after intaking a sufficient amount (think
eating steak vs. eating fruit) [4]. With this in mind, we can start to
understand the importance of protein within our diet, especially
while in a caloric deficit.
When it comes to setting up how much protein to eat during your
cut, aim for 0.8 – 1.3 grams per lb of body weight. If you have
a high level of body fat, start off with 0.8 and slowly build up. If
you are fairly lean, aim more towards 1.3.
EXAMPLE
If you are 180 lbs with roughly 18% body fat, aim for about 1
gram of protein per lb or 180 grams of protein.
For the average person who’s in the middle of being big or skinny,
I suggest looking towards intaking somewhere around 1.1 grams
per pound.
20
n ut r itio n
I understand that these ranges may be confusing, but believe me
when I say to begin by setting up a baseline for your macros based
on your calories before specifying every minor detail. It’ll make
for a simpler task to accomplish and will set you up for success
before making any more specific changes to your diet.
fiber
Fiber is an important topic to discuss because it can lead to both
malnutrition and inadequate digestive health [6]. Fiber deficiency
can often occur when cutting, resulting in digestive problems.
Therefore, it’s always a good idea to be aware of how much you’re
ingesting.
I recommend anywhere between 11-14 grams of fiber per
1,000 calories. It is important to understand that eating too much
fiber can also negatively impact your ability to absorb specific
nutrients. Therefore, staying anywhere within 11-14 grams per
1,000 calories will keep your gut healthy while preventing any
negative side effects.
21
n ut r itio n
micronutrients
Micronutrients are broken up into two different categories: inorganic minerals and organic vitamins. I will keep it simple and
tell you that a Google search will teach you the function of each
mineral and vitamin if you’re curious. However, the importance
of these micronutrients play a major role in maintaining your
body’s balance while in a caloric deficit. I recommend getting a
multivitamin supplement to hit the majority of your micronutrient
needs, while intaking a recommended 2 servings a day of fruit
and vegetables each.
fluid consumption
Fluid consumption, in general, is an integral part of eliminating
waste and preventing performance drops while training. As a
standard recommendation, 1 gallon of fluid is recommended
every day. However, taking a more specific standpoint, aim to
consume 2/3 of your bodyweight (in pounds) in fluid ounces.
EXAMPLE
A 180 lb man should aim to consume 120 fl oz or just under
1 gallon of fluids. To keep dieting as flexible as possible, the
term “fluid” will refer to any liquid excluding alcohol, which is the
only fluid proven to dehydrate more than it hydrates. However, I
always recommend water.
22
n ut r itio n
putting it all together
We will now be putting our macros into our maintenance calories
to set the specifics of our diet. We will be using Yamcha, our 180
lb sedentary office worker whose estimated maintenance calories
is 2,700 as our example:
EXAMPLE
1. We would subtract 500 calories per day with the aim to lose 1 lb per
week.
2,700 calories − 500 calories = 2,200 calories per day
2. Using his weight of 180 lb, we would then calculate his protein needs.
Because he is mostly sedentary, he has moderately high body fat, leading
to us using 1 gram per lb of body weight.
180 lb × 1 gram = 180 grams of protein
3. For this case, we will use 25% of his total calories as fat.
2,200 calories × 0.25 = 540 calories
4. To convert these calories to gram, we remember that 9 calories are
equivalent to 1 gram of fat.
550 calories ÷ 9 calories = about 60 grams of fat. Make sure to
double check that your fats are above the minimum fat intake of
0.25 grams per lb of body weight. If it is not, use the minimum.
5. For our final step, we have to convert our fats and protein into
calories, add them together, then subtract them from our
maintenance to find how much carbohydrates we are getting.
180 grams of protein × 4 cals/gram of protein = 720 cals of protein.
720 cals of protein + 540 cals of fat = 1,260 total cals of protein & fat.
2,200 (caloric goal) − 1,260 = 940 cals of carbs.
940 cals of carbs ÷ 4 cals/gram of carb = 235 grams of carbs.
23
n ut r itio n
Using these equations, we can conclude that Yamcha will
consume: 235 g of carbs, 60 g of fat, and 180 g of protein for a
total of 2,200 calories.
A common question asked by my clients is whether these numbers
and percentages are absolute or not? The answer, absolutely not. Everyone is built differently and their metabolism can prefer one
source of energy over the other. Therefore, have fun with your
numbers and find the sweet spot where you feel good throughout
the day and have the same level of intensity workouts as if you
weren’t cutting at all.
You can watch my video below for help on setting up your diet/
macros.
24
meal
pla n n i n g ,
f r e q ue n c y
and
r efeeds
meal planning,
frequency and refeeds
meal planning
After figuring out your macros and caloric goal, the next step
is creating your own meal plan by using these macros as your
template. Hitting your macros every day will get you shredded.
The easiest way to create these meal plans is to use MyFitnessPal
or any other food tracking app that allows you to track everything
you eat throughout the day. Remember, there’s a lot of flexibility
in your diet as long as you stay committed to reaching your
macronutrient and caloric goal every day.
25
meal
pla n n i n g ,
r efeeds
to help change this into a lifestyle is to consume 90% of your
and
that are more and less micronutrient dense. My recommendation
f r e q ue n c y
In summary, there are no “good” or “bad” foods, just food choices
macros from whole, unprocessed foods. The remaining 10% or
less can come from any food that fits your macros, whether that’s
ice cream, cookies, candy bars, etc. My personal favorites are
slow churned ice cream and Oreos.
For more clarity in creating a meal plan, you can information search
flexible dieting, also known as IIFYM (“if it fits your macros”), or
use my video on meal planning located below.
26
meal
pla n n i n g ,
focus on eating 3-6 meals per day with whatever works best
r efeeds
of meals you need to eat in a day. It is recommended that you
and
People will often put an unwarranted emphasis on the amount
f r e q ue n c y
meal frequency and timing
with your schedule since meal frequency has been proven to not
make much of a difference in body composition or metabolism
[7]. The important part is that you stay within your macros
and calories, regardless of how often you eat within the day.
Meal timing is another factor that you shouldn’t put too much
emphasis on. However, it is recommended that you have a meal
high in carbs and protein before your workout. The importance of
this is to once again keep your training intensity high.
refeeds
Refeeds are defined as a way to distribute calories (specifically
macronutrients) during certain days of the week in hopes to
resupply on specific energy stores, increase leptin levels and boost
morale. The refeed we will be using is the 24-hour refeed where
throughout a single day period, we will be bringing our calories
back to maintenance and filling those calories with strictly carbs. This will usually be done after at least a month of cutting.
27
meal
pla n n i n g ,
maintenance calories.
f r e q ue n c y
To do a refeed, look back to your calculations and find your
and
r efeeds
EXAMPLE
Using our example of Yamcha, the 180 lb sedentary office worker
who is currently cutting on 2,200 calories with a maintenance
of 2,700 calories:
1. Subtract their maintenace calories from their
cutting calories.
2,700 Calories − 2,200 calories = 500 calories
2. Divide that by 4 calories per gram of carb.
500 ÷ 4 = 125 grams of carbs
3. Using Yamcha’s macros of 235 g of carbs, 60 g of fat,
180 g of proteins, we will add 125 g of carbs.
235 + 125 = 360 grams of total carbs
This shows us that he will be adding 125 grams of carbohydrates
to his refeed. Usually done the day before what you consider
to be your biggest lift (legs, for example), he will get back to
maintenance calories for this day alone and add his calculated
amount of carbohydrates.
During your refeed, it is important to stay committed and not binge
eat during this 24-hour period. Stay controlled throughout the
day and keep within your calculations to ensure that this doesn’t
negatively affect your cut.
28
c a r dio
cardio
There are two big misconceptions regarding cardio – that you’ll
have to commit hours every day to get shredded and that cardio
instantly leads to muscle loss. Both are untrue. Cardio is very
inefficient if you’re performing cardio without an effective diet, but
when paired with a proper diet program, it can be a very effective
tool to help create a caloric deficit for fat loss.
Now, is cardio 100% necessary? No. However, although you can
achieve fat loss through diet alone, studies show that a combination
of both diet and cardio is optimal for maintaining/gaining muscle
mass while cutting.
Whether you love or hate cardio, understand that in order to help
you lose fat and increase the caloric deficit, you will need to either
lower macros or increase cardio. This really comes down to
preference/adherence, so my suggestion is to do a combination
of both.
For my clients, I recommend incline treadmill or stair master
because both machines force you to keep a consistent heart rate/
speed and you’ll burn a consistent number of calories every time
(regardless on whether the machine’s calorie counter is off or not). 29
c a r dio
For those of you who have knee/joint issues or if you don’t like the
stair master or treadmill, feel free to use other cardio machines. If
you prefer to do cardio outside, I recommend getting some type
of calorie counter to monitor how many calories you’re burning in
order to keep it consistent.
There are two major types of cardiovascular exercises that we will
focus on: low-intensity and high-intensity.
low-intensity cardio
Low-intensity steady state (LISS) cardio is any form of cardio
where your heart rate stays within 50-60% of your maximum heart
rate. This can include any light form of cardio from walking on a
treadmill to cycling, just as long as you don’t exert yourself too
hard and your heartrate doesn’t exceed 60% of your maximum.
The benefit of doing LISS is that we don’t overload our bodies,
taking away from our training.
Starting your cut, I recommend doing 1-2 LISS cardio sessions a
week in addition to your training program. If you’re just starting to
work out and haven’t been consistent in the gym yet, do 1 LISS
session a week, and if you have been consistent, do 2 a week.
30
c a r dio
high-intensity interval training
High-intensity interval training (HIIT), like the name implies, is a
more intense form of cardio that is done in intervals. This type
of training is a lot more strenuous and includes sprints, exercise
bike, or any other form of cardio that’s taken to a higher level. HIIT sessions don’t last for more than 30 minutes and consist
of a 30 second “sprint”, where you raise your heart rate up to
70-90% of your max heart rate, then bring your heart rate back
down to 60-65% of your max for 1 minute. When implementing
HIIT, I recommend starting at 10 intervals of 30 second sprints,
followed by 1 minute low intensity, then repeat.
HIIT training carries both pros and cons. One of the pros is
that it increases your cardiovascular health while also burning
more calories in a shorter amount of time. A con is that it’s
very strenuous on your legs and body. Therefore, I recommend
performing HIIT a max of 2 times a week and implementing them
around leg days, as they can negatively impact your leg workouts.
31
suppleme n tatio n
supplementation
Supplementation is never required, but it can benefit you during
your cut and serve as a safety net to ensure good health. Remember
to only buy supplements if you can afford them. I can’t stress this
enough. It is not a requirement that you take supplements, but
they do prove to be useful when your body is in a caloric deficit.
In this section I’m going to talk about some of the supplements I
take and have been scientifically proven to aid yourself.
multivitamins
I’m a strong believer in hitting all of your micronutrient needs
through diet alone. However, multivitamins give you some leeway
and allow you to relax when it comes to meeting micronutrient
requirements. As for which type to buy, as long as it hits 100%
RDA on most micronutrients it should be perfectly fine.
32
suppleme n tatio n
essential fatty acids (epa & dha)
Essential fatty acids (EFA) will typically come from fish oil
supplements and will come with two different types of acids:
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids benefit by reducing inflammation, enhancing
mood and even aiding in joint recovery [8].
To supplement EFAs, look for pills that contain 2-3 grams and
take them once a day, preferably right before a meal to prevent a
fishy taste.
creatine
Creatine is one of the cheapest ways to increase performance
while training at a low cost. It is one of the most scientifically
proven supplements that work by increasing the creatine supply
within your muscles [9]. Creatine is already produced by the body,
but by oversaturating it with even more creatine, it allows more
energy to be produced resulting in more strength and power.
Start by taking 5g of creatine monohydrate a day even on rest
days.
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suppleme n tatio n
pre-workout and caffeine
I am combining pre-workouts with caffeine because they both
serve to increase performance during training and all pre-workouts
contain caffeine. Caffeine is used to suppress fatigue while
enhancing performance and taking caffeine before working out
will allow you to reap these benefits. Not only do pre-workouts
contain caffeine, they’re also often found to contain beta-alanine
and citrulline malate. Both serve the role of increasing muscle
endurance and reducing fatigue. You can watch my video below
for further information on supplements.
For my supplement recommendations, you can check out my
sponsor
at www.EHPlabs.com/Gokuflex. I have
an exclusive shredding stack available only to my readers and
online clients for a limited time. For other EHPlabs™ products,
use discount code “Goku10” to save money.
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diet
r egime
diet regime
initiating the shred: week 1
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diet
r egime
week 2
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diet
r egime
week 3
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r egime
Keep in mind that up to this point, you should not be in the “maintained/
increased” category for all 4 weeks. Your calories should not be dropping
this quickly if you’ve been following all the steps properly.
diet
week 4
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diet
r egime
week 5
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r egime
Pay attention to your lowest fat and carb macros (refer to Nutrition:
Fats and Carbohydrates section). Repeat and utilize this template as
you continue your fat loss marathon. Remember it is a marathon and
not a sprint. These are guidelines and not rules. This is just how I would
go about a fat loss phase.
diet
week 6
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wo r kout
p r og r am
workout program
warm up
Before every workout, be sure to foam roll and warm up properly.
Watch my videos below on how to warm up your upper body and
lower body.
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rest times
Rest times are 3-5 minutes for heavy compounds (squat, bench,
deadlift, overhead press) and 1-2 minutes for accessory lifts.
acclimation period
For anyone who is a beginner or hasn’t worked out consistently,
I recommend subtracting 2 sets off of all accessory lifts before
you begin this program. Accessory lifts are anything that isn’t a
squat, bench, deadlift or overhead press. As you acclimate to the
program, you can work the 2 sets back in.
If you prefer to workout 6 days a week over 5 days, you can
replace the Day 7 rest day with Day 1.
Start light on everything and add weight as you can. If you’re
unsure how to perform a certain exercise, I recommend utilizing
YouTube to find a high rated video - there will be a lot that will help
you perfect your form.
Remember: form over weight, always.
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wo r kout
Ab work can be done on your days off or after you complete your
p r og r am
ab program
workouts. Aim to hit abs 2-3 times a week. Perform the following
ab exercise as a super set.
EXERCISE
SETS X REPS
Hanging leg raises
3 x as many reps as possible
Ball crunches
3 x as many reps as possible
Bicycles
3 x as many reps as possible
workout program
If your gym doesn’t have a certain machine, you may use another
machine that hits the same part of the muscle.
Remember,
everyone’s body is different so feel free to customize all exercises
to fit your body and goals. All working sets use the same weight. Increase weight as your strength increases. If you fail on a weight,
either decrease the weight or keep it the same and work to hit
your total volume.
day 1: upper power
EXERCISE
SETS X REPS
Barbell bench press
5x5
Bent over rows
5x5
Overhead press
5x5
Weighted or band assisted pull ups
3 x 6-8
Dumbbell curls
3 x 6-8
Weighted, machine or body weight dips
3 x 6-8
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wo r kout
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day 2: lower power
EXERCISE
SETS X REPS
Squats
5x5
Deadlifts
5x5
Hip thrusts
3 x 6-8
Leg press
3 x 8-10
Hamstring curls
3 x 8-10
Standing calves machine
4 x 8-10
day 3: rest
day 4: push
EXERCISE
SETS X REPS
Incline dumbbell bench press
4 x 8-10
Seated dumbbell shoulder press
4 x 8-10
Machine flat bench press
3 x 10-12
Rope triceps overhead extensions
3 x 10-12 each
Rope triceps push downs
Dumbbell lateral raises
3 x 12-15
Face pulls
3 x 12-15
super set
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wo r kout
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day 5: pull
EXERCISE
SETS X REPS
Bent over rows
4 x 8-10
Weighted or band assisted pull ups
3 x 8-10
Standing dumbbell 1 arm rows
3 x 12-15
Close grip lat pull downs
3 x 12-15
Dumbbell hammer curls
4 x 10-12
Preacher curls
3 x 12-15
Dumbbell shrugs
4 x 10
day 6: legs
EXERCISE
SETS X REPS
Squats
4 x 8-10
Romanian or stiff legged deadlifts
2 x 8-10
Leg press wide stance
3 x 10 each
Leg press narrow stance
Walking dumbbell lunges
3 x 10 each leg
Leg extensions
3 x 10 each
Hamstring curls
Seated calves machine
4 x 12-15
super set
super set
day 7: rest
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QUESTION
&
ANSWER
QUESTION & ANSWER
In summary, what are my daily goals?
Your daily goals should be to hit your macros, micros, fiber, workout and cardio (if scheduled) for the day. Aim to stay within + or - 5g of all your macros. Do this on a consistent daily basis and you will see progress.
Does sleep affect fat loss?
Yes, I recommend getting 6-8 hours of sleep a night. You’ll still be able to cut with less sleep however, your
recovery won’t be as efficient.
Can I do intermittent fasting with this program?
Yes, anyway of dieting is fine. Just be sure to hit your calories and macros day in and day out, whether that
is in 1 meal or 10, figure out what works best for you.
When should I drink my protein shake?
Many believe that you should drink your protein shake within the hour after a training session. I believe that
you can have your protein shake whenever you’re able to, as long as you’re getting your protein
requirements.
What should I do when I mess up on my macros?
Fix it the next day. If you went over by 10 grams of carbs one day, then subtract 10 grams of carbs the
next. It’s possible to adjust everything to still hit your goal by the end of the week. If you’re unsure how
much you went over, take an estimate and subtract it from the next day or the next couple of days so your
weekly macros average out.
Something is coming up where I won’t be able to track, what do I do?
Keep calories low during the day of the event. Eat smart. Work to stay within your calories. You may also
add an additional cardio session if you feel you went completely overboard.
What kind of training should I do during my cut?
Resistance training has shown many benefits to those in a caloric deficit. Some of these benefits include the
sparing of lean muscle mass, the loss of body fat, and in some cases even the gaining of lean muscle mass.
With these types of benefits, I strongly recommend doing resistance training while cutting.
I like to eat out once a week, what should I do?
I recommend looking up restaurants where the macros are online. Most chain restaurants will have
them. Figure out what you’d like to eat before hand and balance your macros accordingly.
Can I split up my cardio sessions or combine them?
You can do either, as long as you’re hitting your weekly caloric goal of cardio.
46
QUESTION
&
ANSWER
What should I do if I’m vegan/vegetarian?
The hardest part about hitting your macros will be hitting your protein. I recommend using a vegan protein
such as Blessed by EHPlabs™ (chocolate coconut is my favorite) to help supplement. Also use Google to
search low fat-high protein vegan food sources. From there, you can pick and choose your favorite foods
that are accessible and convenient for you.
Can I drink alcohol while cutting?
Yes, alcohol in moderation is fine. To fit alcohol in your macros, you will take the alcohol calories
(1g of alcohol = 7 calories) and subtract them from your daily carb intake. For example: 1 shot of Grey
Goose is 69 calories. Because 1g of carb = 4 calories, you would calculate 69 ÷ 4 = 17. Therefore, subtract
17g of carbs per Grey Goose shot.
Should I do carb cycling?
Carb cycling is just another tool that can be used when dieting. It is the same as regular dieting, just with
higher and lower days. The average macros and average caloric deficit for the week is the same and will
yield the same results. For some, this can make dieting easier, however I believe it can be confusing for
people who are new to dieting or who are having a hard time hitting their macros.
I’ve already been cutting for “x” amount of weeks, how should I start this program?
If you’ve been cutting for a prolonged period of time, I recommend taking a diet break first for about 1-3
weeks before starting. During your diet break, you will eat at maintenance for that period of time. You will
also accumulate good data as to where your maintenance and starting point is. If you haven’t been
cutting for long, then just start the program and reset your diet.
I’m losing strength, what should I do?
If you’re following all the guidelines then don’t worry about it. Understand that as you get deeper into your
cut, it’s normal to lose strength so just do your best to maintain it (longer rest times in between sets may
help). As you reverse into a lean bulking phase, your strength will increase. Other factors that can reduce
strength are lack of sleep, not eating a pre-workout meal and dehydration. If all 3 are on point then just
keep going.
I’m only losing “x” lbs a week, how can I cut faster?
Lower carbs by 100-200 calories, but understand that slow progress is better than no progress and the key
to maintaining muscle mass and a healthy metabolism during is a cut is to take your time.
Do I need to track sauces as well?
Yes, I recommend tracking everything that has calories.
Should I weigh foods cooked or raw?
It’s most accurate to weigh your food in their raw states, because of moisture from cooking. However, if
convenience is a factor, weighing cooked foods is fine as well.
Should I measure food by volume or by weight?
Weigh foods by weight as it’s more consistent.
I’m on a long term diet, when should I take a diet break?
I recommend every 3-4 months, you should take a 1-2 week diet break where macros will be brought back
up to maintenance.
47
mahalo
mahalo
In conclusion, I just want to thank you
for purchasing my program and I hope
you will follow it to achieve your goals.
Remember, as Saiyans, it doesn’t matter
how many times we get knocked down,
just get back up and come back stronger.
I’ve failed countless times on my diet
and I’ve cheated more times thn I can
remember. As long as you pick yourself
up and keep on going, you’ll make
gains. Time and consistency is all that
matters. Never quit and keep ascending.
Much love, strength and honor, Aloha
- Matt (Gokuflex)
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r efe r e n c es
references
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Schwartz, J. (2016). Nutritional Therapy. Primary Care: Clinics in Office Practice, 43(1), 69-81.
doi:10.1016/j.pop.2015.08.012
Mateo-Gallego, R., Marco-Benedí, V., Perez-Calahorra, S., Bea, A. M., Baila-Rueda, L.,
Lamiquiz-Moneo, I., . . . Civeira, F. (2017). Energy-restricted, high-protein diets more
effectively impact cardiometabolic profile in overweight and obese women than lowerprotein diets. Clinical Nutrition,36(2), 371-379. doi:10.1016/j.clnu.2016.01.018
Morell, P., & Fiszman, S. (2017). Revisiting the role of protein-induced satiation and satiety. Food
Hydrocolloids,68, 199-210. doi:10.1016/j.foodhyd.2016.08.003
Osullivan, M. G. (2017). Nutritionally Optimised Low Fat Foods. A Handbook for Sensory and
Consumer-Driven New Product Development,177-196. doi:10.1016/b978-0-08-1003527.00009-9
Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The Impact of Dietary Fiber on Gut
Microbiota in Host Health and Disease. Cell Host & Microbe,23(6), 705-715.
doi:10.1016/j.chom.2018.05.012
Hutchison, A. T., & Heilbronn, L. K. (2016). Metabolic impacts of altering meal frequency and
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Guo, X., Li, K., Li, J., & Li, D. (2018). Effects of EPA and DHA on blood pressure and inflammatory
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