SHREDDED BODY
CHECKLIST
EAT TO LOSE FAT AND MAINTAIN MUSCLE
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Multiply your current bodyweight (pounds) x 12 and eat that many calories per day
Consume 0.8 - 1.2 grams of protein per 1 pound of bodyweight to maintain muscle
Consume 20-30% of your total calories from fats per day to maintain healthy hormones
Consume the rest of your calories from carbohydrates
Consume 14 grams of fiber per 1,000 calories to support healthy digestion
TRAIN TO BUILD STRENGTH
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Train 3x per week, alternating between workouts A and B
Workout A
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Workout B
Bench press: 4 sets x 6-8 reps
Row: 3 sets x 8-10 reps
Squat: 3 sets x 8-10 reps
Biceps curl: 2 sets x 10-15 reps
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Lat-pulldown: 4 sets x 6-8 reps
Shoulder press: 3 sets x 8-10 reps
Deadlift: 3 sets x 8-10 reps
Triceps extension: 2 sets x 10-15 reps
Calf raise: 4 sets x 10-15 reps
Sun
Mon
Tues
Wed
Thurs
Fri
Sat
Week 1
Rest
A
Rest
B
Rest
A
Rest
Week 2
Rest
B
Rest
A
Rest
B
Rest
Rest 1-3 minutes between sets and 3-5 minutes between exercises
Jog or walk for 5 minutes before your workout to elevate your heart rate
Do 1-2 dynamic stretches for each major muscle group worked that day
Perform 3-4 warm-up sets for each compound exercise for the day
RECOVER TO GROW MUSCLE
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Try to sleep 7+ hours per night (this is when muscles grow!)
Resist extra strength training on rest days so your muscles fully recover
Perform cardio to burn more calories on rest days (optional)
Perform static stretches on tight muscle groups (optional)
TRACK & MEASURE PROGRESS
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Track your calories and macros with apps like MyFitnessPal or Lose It!
Take weekly body weight measurements with a scale
Take weekly waist measurements with measuring tape
Take weekly progress photos (same lighting, side and front shots, flexed and unflexed)
Track workout reps, sets, and weight for each exercise using pencil/paper or an app
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