This is the program I wish I had when I first tried losing weight. I can remember it like it was just yesterday. After reading a couple articles online, I thought I knew what I was doing. I thought I'd found the magic trick for fat loss.
But One diet after the other, nothing seemed to work. It's like I was shooting in the dark. I had to admit that I didn't know what I was doing, and look beyond myself to something or someone to show me the way. Many of you are in this situation. You don't lack the effort, you just need guidance. Someone to show you what to do and how to do it. You've tried clean eating, or crash dieting, or other fad diets, and if you're like most people, you're probably sick and tired of that crap.
You don't want to do endless amounts of cardio, or starve yourself eating just chicken and vegetables. You're looking for something different. A totally new opportunity to lose fat and attain a lean, muscular physique in a way that has you enjoying the process, looking better each and every week, and loving life.
You have a goal - whether it's to get a six pack, or to lose 15, 50, or even 100 pounds of body fat. You're ready to trim down those love handles, lose belly fat and fit in your problem areas, and build some incredible proportions so you can look great with your shirt off. My Six Pack Shredding Program is designed to guide you through attaining the Lean, Muscular Physique that you know you're capable of. You'll be strength training to build muscle (or retain it) while shredding off pounds of body fat at a steady, healthy, and exciting rate. You'll be utilizing a form of flexible dieting that maximizes your ability to both lose fat, and sustain it. Your nutrition will be set up in a structured way so you can flexibly and reliably get leaner down towards the body fat level you desire, and get the awesome muscle definition you want.
Get ready to make training great (again). Unlike programs that have you slaving away in the gym, on this program, most of you will be training 3 times per week to maximize strength and muscle gains.
![Shredding Shredding](/uploads/1/2/3/7/123756487/548625004.jpg)
We'll aim to build strength in key major lifts that will have the biggest impact on your physique. Those of you who have been lifting for some more time (2-3 or more years) will be hitting the gym 4 times a week, also focusing on building/retaining strength in key lifts to maximize your lean, muscular physique. It's not just about cutting calories, or eating magical foods, or avoiding sugars, or doing tons of cardio, or any of the other crap that most people think burn fat.
The Six Pack Shredding Program will help you push aside all of the nonsense and get you focusing on the primary inputs for fat loss. Getting leaner will be easier than ever. Get ready for people to start asking how you did it. The goal of this program is to both get you losing fat AND to help you sustain it, because there's no point in looking great for just a day.
You don't have to completely give up the foods you love eating. By utilizing macros and flexible dieting, and ignoring a lot of the crap that doesn't matter, we'll have you losing fat by smoothly hitting a caloric deficit, while not hating life.
I'll go over and teach you how to utilize optional strategies like Intermittent Fasting and Carb Cycling - which aren't required to lose fat BUT might help a lot of you adhere to your caloric deficit. You'll also be invited into our exclusive private Facebook group, where you can connect with others who are also going through their fat loss journey. You've got the effort and the desire to lose fat. This is the program to help you transform into the new you.
Matt was 20 years old when he discovered the TRUTH about losing fat. He was surprised how simple it was, yet for some reason, none of the magazines, websites, or television shows seemed to be talking about it.
He made a commitment to teach as many people as possible, all over the world - this Truth about losing fat. Matt's approach to fitness is based on maximum efficiency, common sense, and scientific sense. It's all about the middle point between what is most 'scientifically optimal' and what is PRACTICAL for you, the individual. The biggest transformations that occur from having control over your fat loss, losing the 25, 50, or 100 lbs you've been struggling with.
Are also inner transformations too. Join Matt, completely transform your physique - and gain a new outlook on life. NOTE: the author of this website is not engaged in the rendering of professional advice or services to the individual reader. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision.
The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. You, as a reader of this website, are totally and completely responsible for your own health and healthcare.Your results may vary. Testimonials and examples, if shown, are used as exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
Over the years, my views about nutrition and the 7-day shred have evolved, this is why I would like to invite you over to have a look at some of the updated Meal Plans which I now fully endorse and recommend for a balanced, sustainable & long-term effective solution. Also, for a JERF (Just Eat Real Food) 21-day Meal Plan Sample, click. This 7 day shred meal plan is designed to BURN FAT and KICK START YOUR METABOLISM. If you want visible RESULTS in a short period of time, this is the place to get started! As you decrease your energy intake (calories), you starts burning fat but not for long; your body is a smart machine, and as soon as you stay on a lower calorie diet for a longer periods of time, it receives signals to hold on to that fat and enters starvation mode (click to read more about the benefits of calorie shifting for fat loss). This is why you want to make sure than you are not keeping your caloric intake too low for a prolonged period. It is not in my habit to share somewhat “depriving” diet plans, but hear me out: sometimes, it’s good to get out of our comfort zones and get inspired by the labor of our hard work. Also, this meal plan is well balanced and will satisfy your cravings and sweet tooth as well, I don’t like to go to extremes when it is not necessary.
Hi Isabella, I love this menu and will try it effective tomorrow. But I do have a question since this is my first diet ever!! I am currently doing a high intense workout (orangetheory)4 days a week. And I go to the gym 6 days a week and lift weights. As of right now I take a protein shake in the morning before workout and a pre-workout drink along with vitamins, after my workout I take another protein shake.
Do I need to stop or slow down with these protein shakes while doing this diet? I need to lose these extra pounds(midsection) I gain asap. I’m 5’6 150lbs with a belly. Please help me! Thank you so much in advance. Are you accurately measuring your food?
Often times when patients come to me (usually to get their thyroid checked) for inability to lose weight, they truly believe they are restricting their calories, but they aren’t measuring and end up consuming more calories than ever thought. Also, the type of food that you are eating makes a tremendous difference- this shred plan looks fantastic- well rounded and very nutritious. Also, rather than taking weight, measure your body fat percentage and measure inches. I am also 5’2″ and I weigh 130 pounds, but my body fat percentage is very low, so the pounds are essentially irrelevant. This post is very informative Isabella.
I’d like to make a small input (if I may). It’s also a great idea to add some spices to your diet and juices. Spices are known to rev up your metabolism.so you can burn more calories without lifting a finger. More importantly, they also help you in detoxifying your system.
It helps you in mobilizing the unhealthy toxins around your colon, which (as per research) could be holding as much as 30 pounds in some cases! 5 must-stock ancient spices for weight loss: 1. Mustard Seed: Boosts metabolism even after up to 25 hrs of consumption.
Black Pepper: Helps in faster digestion and nutrient absorption. Ginger: Hinders cholesterol absorption. Cinnamon: Helps in better processing of carbs. Cayenne Pepper: Burns fat. Sonja Hadfield. Weight Loss Counselor. Hey Matt, I totally get that it can be a challenge at times!
You can try substituting with popcorn (with no or little butter or olive oil and little salt) or maybe some chopped veggies with a tbsp. You don’t want to starve yourself, ever, if you feel “hunger” then definitely EAT, just try to make smarter choices. I also like to have soup ready in the fridge that I can just heat up and serve to fill myself up. I usually prepare “potages”, basically cooking up veggies with little water and then season to taste and blend to a smooth and creamy texture. One of my favorites is quite simple actually, I cook broccoli with very little water (you want to see your broccoli sticking out of the water), 2 garlic cloves and seasoning, blend and serve, absolutely delicious (just make sure you use a small amount of water, you can always add water if your soup turns out too thick but you cannot remove it). Hope this helps a little Matt, keep eating real food, keep moving daily and YOU WILL GET RESULTS – no extreme are needed ?. Hi Joanne, Welcome to MFS ? Did you have a look at our monthly fitness challenges?
You can have a look at this month’s workout calendar here: Included in this link, you will find extra tips and tools to help you along your journey to health and weightloss. If you aren’t used to working out, I would start by adding brisk walks and mastering some basic bodyweight exercises (squats, modified pushup, etc.). Take it one step at the time, focus on doing your BEST today and try to enjoy the process by focusing on incorporating new vibrant and nutritious foods into your diet.
![Program Program](/uploads/1/2/3/7/123756487/733052618.jpg)
AND keep us posted on your progress too ?. Hi Hannah & welcome to MFS! It seems like you are already on a good start with your active lifestyle. I definitely think that the 7-day shredding meal plan could help you lose that extra fat, however you want to make sure that you aren’t bringing your caloric intake too low, you may want to use the calorie calculator provided above to get an estimate of your daily requirements depending on you activity level, stats and goals! Keep us posted on your progress! I definitely recommend the Body Fuel System for long term fat loss, exercise and recovery optimization as well as effective nutritional tools and guidance.
protein + 1 cup veggies example 1) Grilled chicken breast with asparagus example 2) Baked tilapia with broccoli topped with seasoned extra virgin olive oil example 3) Sardines served with mixed greens salad Meal 3 4 oz. Protein + 1 healthy carbohydrate (+ 1 cup veggies: optional) option 1: 1 can tuna (in water) with 1/2 yam, and 2 tbsp.
Salsa option 2:Grilled tofu with 1/2 cup brown rice and 10-12 walnuts option 3: kidney beans with 1/2 cup quinoa&1/2 sliced avocado Meal 4 option 1: 1 scoop protein powder + water or almond milk option 2: 1 cup carrots or celery + 2 tbsp. Hummus (see recipe HERE ) option 3: 1 apple + 1 tbsp.
Natural nut butter Meal 5 4 oz. Protein + 1-2 cup veggies example 1) 2 cups mixed greens + grilled chicken or turkey example 2) lean beefburger + sauteed veggies (carrots, onions, peppers) example 3) chickpeassalad (with peppers, mushrooms, parsley, lemon juice, etc.) Meal 6 (optional) option 1: 1/2 cup cottage cheese + cinnamon option 2: 1/2plain natural yogurt + cinnamon (you can add stevia for sweetness) option 2: scoop of your favorite protein powder with water or almond milk TIPS Caloric intake: This meal plan contains approximately 1500-1600 calories.
In order to customize it, calculate your daily caloricrequirements with the calorie calculator and make the necessary adjustments (ex. For the original version including any supplementary images or video, visit. Welcome to MFS ? I always advice people to eat REAL FOOD. So after the 7-day shredding meal plan, you should definitely try including as many, non-processed highly nutritious foods into your diet (veggies, fruits, nuts, seeds, whole grains, etc.). Personally, I life Vega protein or other raw vegan protein powders that are free from chemicals, whey and other stuff that isn’t too good for you.
Fruits are always good, it’s the artificial sugars that you should worry about. I have posted a delicious Quinoa protein nut bals recipe here: Have a good one, Izzy ?. Boso medicus pc 2 software. Hi Allie, my advice would be to keep eating healthy while staying active. I never recommend starving yourself or unnecessary deprivation. If you do not eat grains, make sure you include lots of veggies into your diet (and fruit too).
You need those healthy carbs for energy and weight loss ? You can adjust this meal plan to fit your individual preferences and take note on how you feel and the results you get as you go & from there you can make readjustments. As I mentioned in the comment right below, I would also recommend grabbing a copy of “The Body Fuel System” if you would like to educate yourself more when it comes to healthy nutrition for weight loss, performance and genuine health! Keep it up Allie! Hi Zoriana (beautiful name btw.). In many cases, initial weight loss is mostly due to higher water loss and the body cleaning out not to say that you haven’t lost fat, but perhaps not 9 pounds. Loosing 5 pounds in two weeks makes much more sense and is also healthier. It’s fine to have a little bread, however, I would recommend you get your hands on sprouted whole grain bread and limit your portion size too.
You may add more whole rice, sweet potatoes and oats/quinoa into you diet instead! Always try to incorporate more whole foods & less processed and package products into your diet ?. I followed this plan for 7 days and lost about 6 lbs as well as 3 inches off my waist.
Some of it was surely water weight, but I love the definition, flatter tummy, and the way my clothes are fitting. Thanks for posting this! I had a higher carb day yesterday, and today I got right back on so that I can reach my goal of losing 16 lbs and getting back to my high school weight. This plan worked well! And, eaten as laid out, you can really cut calories without being ravenous all of the time! Everybody is different and responds to food in a different manner.
If you’ve been eating less protein previously, then feel free to lower your protein portions and fill up with more veggies! There are various causes that can be causing your symptoms, I would recommend focusing your diet around healthy non-processed foods (have less protein of you feel like that is causing your symptoms). Many times when you change your diet for healthier foods, your body goes through a cleansing process and that can also cause all sorts of digestive irregularities. I am 45 and have been doing a bootcamp for 3 years and love it. I’ve been trying to change my eating habits and diet and have looked through countless of cookbooks an websites. I found yours and I’ve been looking at the 7 day meal plan and it sounds great!!
Only thing I have an issue with is the 4 oz protein for meals 2,3 & 5. I just cannot eat that much. I have tried and literally find myself throwing up cause it too much for me. I thought maybe cutting it down to 2 oz, just not sure if I will have the same results.
Any suggestions?? Thank you doll!! Hi Isabella:) I just came across your site and it looks really great! I am novice to this whole new lifestyle change and clean eating.
I’m obese and need to shred about 110 lbs. To get to a healthy BMI. I had some ques. About the shredding diet: 1. How long does the meat last in tupperwares in the fridge? If I make like 5 chicken breasts to store in fridge and use as protein for meals do they only last 2 Days and go bad?? I have a sweet tooth and find I always sabotage my diet when it comes to my cravings.
Any suggestions to curb that? Is this shredding diet safe to do weekly or just for 1 week? Any info will be helpful. Welcome to MFS Farhana! And congrats on taking the step to a healthy lifestyle.
After all it’s not only about weight, it’s about the quality of our lives and our overall happiness at the end ? To answer your questions: 1) Personally, I don’t like to keep my meat in the fridge for over 3 days but I do believe that it can last up to 5 days. 2) I’ve got a sweet tooth as well, I hear ya! After my lunch is when it hits me and I like to have a square or two of dark organic chocolate with some black tea sweetened with stevia.
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In the morning I usually eat my oatmeal and I seriously make it taste amazing (using bananas, nut butter, raisins, cinnamon, vanilla flavored protein – you see how this can be delicious and nutritious all at once) so I don’t really feel deprived. I also learn how to make some super tasty sweets with healthy ingredients (you can browse through my recipes for ideas) and also, sometimes I’ll just treat myself to something sweet and not so healthy – moderation is KEY! 3) Eating healthy, real, non-processed foods is ALWAY healthy, when I recommend going back to your regular diet I suggest that you can become more flexible by enjoying treats here and there, etc. Final not: if you are looking for a 30-day complete eating guide, I would definitely recommend checking out my gal Bree’s Body Fuel System here: (you’ll find plenty of details in the link + Bree provides extra support and tips to all her clients).
Hope this helps a bit ?. Good question! The thing with any and every packaged foods is that they will never be as good for your body as natural real food is. In many cases, there are additional ingredients in Greek yogurt that make it so creamy – these ingredients are not all natural and all that good for you to begin with.
If you love yogurt, I would suggest going for an organic natural kind (low-fat isn’t necessary – fat will not make YOU fat and usually when packaged foods contain less fat they contain more of other ingredients that aren’t healthy, ex. I would use fruit and nuts for the extra sweetness and crunch. In my opinion, Greek yogurt should not be eaten multiple times a day if your goal is to be healthy and loose weight, it’s just not a superfood like it claims to be! In my experience, the best way to lose fat and feel energized is to stick to REAL food and stay active (and have fun along the way)! Hope this helps a bit ?. I am SOOO glad I found this.
I’ve been searching for something exactly like this for over a month. A couple questions. I know you’re tired of answering the oatmeal question but how do you prepare it, I read 1/2 cup oats to about 1 cup of water but how/when do you add your egg whites?? I don’t want to screw that up! ? Last, if I eat all of this, then say I go and burn about 450-500+ calories at the gym, do I need to eat more to add the 450-500 calories back? If so, what do you suggest?
And what’s best to eat right after a work out? So many questions. Thank you for all of your help. I will keep you posted on my results. I plan to do this for 3-4 weeks. I’m so beyond excited.
I’m glad you found what you where looking for! For the oatmeal, I usually use 1/2 dry oats with 1/2 cup of water and then slowly add in more liquid until I get the consistency I desire (you can’t go wrong this way)! You can add the egg white right away or eat them on the side, whatever works best for you. About your daily required calories, check our the calculator in the post to get an idea of how much you need depending on you activity level. And finally, if the breakfast is too much for you so early in the morning, have a smoothie, or a banana before your workout sessions and you should be fine if you workout quickly after waking up ?.
Thanks for replying so quick what I meant was I used to eat small meals but just 3 sometimes not too healthy but I didn’t eat as much as now and really didn’t feel hungry before but I’m just starting to eat really healthy to loose like 10 lbs. I can loose weight quick but gain it back because I indulge myself in sweets. My family is big and I’m always making cakes and all kinds of desserts for them and for myself that’s where I can control my self but I just started this diet and hopefully I can change my eating habits and later my family’s as well. I hear you girl! Make sure you use the calorie calculator to get a basic idea of how much you should be eating on a day-to-day basis.
The food in this meal plan will in fact keep you fuller because it is high in nutrients ? About the sweet temptations do not feel like you cannot ever enjoy a treat every now and then, this kind of approach can make you crave them even more and result in binge eating and weight gain. When creating new habits and a lifestyle that works for you ((and your goals)), it is important to not categorize foods as “good” or “bad”, the idea is that you should want to fuel your lovely body with vibrant and healthy foods so that you can feel AWESOME! Also, having a treat every now and then is perfectly OK, you can browse through my recipes to find healthyfied alternatives to some of my favorite treats too it’s all about creating new habits that will keep your body and your mind happy! Love yourself and enjoy the journey ? xoxo Isabella.
So this is Day 1 of this meal plan! I have lost a total of 90lbs and kept it off for 4 years but this past year I have gained 20lbs. I have continued to workout 5 days a week but my diet was not consistent.
Although my diet was full of nutritious and healthy foods my portions were out of control; my excuse “I worked out so I can have 4tbs of peanut butter”. Even though I have continued my workout routines, you can’t out-train a bad diet. When I came across this meal plan, I knew this is what I needed to jump start my weight loss again and take control of my portions.
I would love to stick with this for a month and see my progress! Meghan, first thing: CONGRATS on your weight loss and new lifestyle!
For many people, diet can be the trickiest part I get where you’re coming from! It’s very common for people to overeat, there are many reasons why food can become comforting!
Although we know how and what we “should” be eating, sometimes “life” (and our emotions) get in the way & sticking to a healthy and balanced diet can become a challenge. In my personal experience, I find that when things in my life get out of balance, whether I get stuck in a situation I don’t know how to handle or I feel trapped or unhappy in some aspect of my life: I tend to use food to comfort myself. Learning how to deal with life’s obstacles and creating a life that is fulfilling is crucial to weight loss in the long run!
That being said, I believe that everybody can reach their goals while keeping in mind that our mindset is key to any achievement really! Enjoy fueling your body with healthy and vibrant foods & keep us posted on your progress ?. Thanks for sharing your progress, It’s always great to hear back from you guys! There is absolutely nothing wrong with eating healthy on a day-to-day basis (surprise!). You just want to make sure that you are getting enough calories daily, especially if you’re training hardyou want to fuel that body adequately and have enough energy to recover and feel/look your very best!
And of course, feel free to throw in a little treat every now and then, it’s a lifestyle & you don’t want to feel like you are not allowed to have a little something that is “not-so-healthy” from time to time. When eating clean becomes a habit, you actually crave less and less of the processed junk and you actually start getting excited about things like oatmeal, nuts, dark chocolate, kale:O I’m happy to hear that you’re enjoying eating this way, keep it up Devin! Comcast remote control codes mitsubishi tv. It all depends on your current eating habits (and other factors) this meal plan is very practical when you are trying to build new healthy habits. You can use the calorie counter found in the meal plan guidelines to get an estimate of your needs depending on your specific goal. I usually eat “clean” on a regular basis but there are times when I get off track and use this meal plan to get back on the wagon, cleanse and reenergize my body this can result in 1-3 pounds of weight loss (in my experience). But there are many other benefits to fueling your body adequately, from feeling happier to having more energy and motivation to workout, it’s definitely a win-win!
Hi My main question is, are the results from this meal plan based on combination of foods? Do we get the same results if we take a certain food from one meal and combine it with a food from another? Also, with the exception of the the last few days, I train very often. I usually do heavy weight lifting anywhere from 4 to 6 times a week. My primary reason for wanting to follow this is to help improve my muscle tone. Is this plan appropriate for someone who trains as often as i do? Thanks!:):) Angie.
Hi Angie, The 7-day shredding meal plan can serve you as a great guideline, however, I do recommend personalizing it depending on your own goals. For example, you can use an online calorie calculator and protein calculator to make sure that you are getting all the energy and nutrients that you need. As you know, we all come in different shapes and sizes and our goals are not identical. Once you know what your body needs to perform optimally and to get the best results you can make the proper adjustments. For example, I myself need to eat approximately 2100 calories per day to support my daily activity and workouts and to build strong muscles not that a random calculator will give you the straight answer but with trial and error you can find the perfect fit for yourself. Hope this answers your question. Hi, I have three questions.
First does it matter if you swap around meals like meal 4 with meal 2 as I am at uni so wold be easier to eat apples with peanut butter rather then a proper meal because of time constraints. Secondly if you have a protein shake everyday, does this mean you can reduce protein intake for each meal. Lastly when I go for a workout, and I have a shake afterwards, shall I have my scheduled meal anyway as I would have if I hadn’t. Does this affect the 2-3 hour window for eating.
You can definitely switch the order of your meals to suit your individual needs. This meal plan should serve you as a guide, you don’t need to follow it by the letter. If you have a protein shake daily, you can remove 1 meal from the plan and replace it with the protein shake. You can have another meal after your shake (1-3 hours later, depending on the ingredients in your shake, if it’s just water and protein powder, you might want to have another meal sooner than later). Hope this helps ?.
Hi, I am an 19 year old male who has always struggled with weight. I am now at about 14-16% bodyfat. My goal is yo eventually reach 8-10% bodyfat, while maintaining a good amount of muscle. The ideal thing would be a similar body type to that of a physique competitor.
I am far from my goal but have seen some good results by following a diet similar to this for about 2 months now and went from 163lbs to now 151. The difference was that I weighed everything out and had a cheat meal every week. My diet was written by a “trainer” friend of mine but lately i have been having problems going to the bathroom and am getting a bit worried. So I’ve decided to try a new diet. My first question would be your thoughts on what I should do about my current diet.
Next, weighing out my food (especially veggies: broccoli, asparagus ect.) is a method that I really found efficient vs measuring it in cups. So my question here would be if there is a way to measure the veggies and other food groups (walnuts) by weighing them out(ounces) instead of measuring it in cups? And also, if this is a diet I should only follow for the 7 days or for a longer period of time(I.e a month or two)? That’s good to hear! Coke is definitely not something that I would recommend on this meal plan (or any meal plan for that matter), however, I do believe that everybody needs to do their best and take health and fitness one step at the time. It can be difficult to change all of our bad habits all at once, and it sounds like you are doing pretty well and getting some nice results already. So keep doing your best while slowly creating new habits that you can actually stick to.
Perhaps you can try drinking some mineral water with a splash of citrus with your meals instead, wine might actually be better for you than coca cola too! Hi Claire I love soup, it’s definitively a great option.
I don’t have any recipes up on the blog but one really delicious and creamy recipe I love to make (and only takes about 5 minutes) is my simple broccoli soup. Simply bring 4 cups of water to boil with some broth (cube) and add a cup or 2 of broccoli + 2-3 garlic pieced. Cook for only 3 minutes or so and let it cool a little before blending it until it’s nice and smooth (do NOT overcook the broccoli). You can also use some extra seasoning to taste. This soup is so good and basically, all you are eating is broccoliand water ? There is not much protein in here so you can have a protein serving on the side. I did post a vegetarian chili recipe with beans here.
Ideally, you want to prepare your meals/lunches to go during this 7-day meal plan. It’s easy to back a piece of fruit and some nuts for example if you are in a hurry, and this way you will still be feeding your body regularly and providing it with healthy nutrients. If you have absolutely no options but to skip a meal, make sure you do not binge during the next meal and than you are getting sufficient energy (calories) for optimal results (no less than 1200 calories). I would recommend eating your last meal no later than 2 hours before you go to bed unless you are feeling HUNGRY.
In this case, grab a lite and healthy snack! Hope this helps ?. Hi Andrea, although protein is an important factor in your diet, if you are looking to lose body fat, I highly recommend focusing on eating whole foods (real food).This means: veggies (a lot of them), nuts & seeds, lean protein, whole grains (brown rice, quinoa, bulgur, etc.), healthy fats (olive oil, fatty fish, avocado) and let’s not forget water. You want to avoid processed foods and hidden sugars as well. I think that you are getting enough protein for you body weight and size, just make sure you don’t over do it with the HIITs, it takes your body at least 24-48 hours to recover from this type of intensive training.
You might also want to try intermittent fasting to boost your fat loss and hold on to those hard earned muscles, you can watch this video for more info. Good job Catherine! You can definitely keep it up, just make sure you are getting all of your nutrients and caloric needs met. The only reason I don’t suggest to stick to this diet or any diet for that matter, is because I don’t want people to feel like they cannot enjoy their favorite treats and foods on a regular basis. But overall, this is a well-rounded nutritional plan that can be followed on a daily basis, of course, you might want to enjoy an extra treat here and there but besides from that, I think that it’s a great plan that can be adjusted to everybody’s individual needs! Keep up the good work girl ?.
Shock your muscles with Dougs ultra-slow-rep-timing shredding routine! Use this workout to burn fat while maintaining muscle mass. This is a 5 day workout, 5 days on 2 days off. Workout notes:. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session. 2 Warm up sets to be completed on 1st exercise per bodypart.
File Shredding Programs
1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set. Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime. Abdominals are performed after each training session.
30 Seconds rest between sets Abdominal Exercises: As stated above, in this workout you should train your abs at the end of each session. See the table and instructions at the bottom of this page for abdominals.
Daily Workout Schedule: IMPORTANT: All sets are completed using 8-1-8 rep timing! Hi Steve, I've decided to give your workout regime a try.
Today was day one, and I went and did cardio first and then did the weights. However, i noticed that doing the 8-1-8 was EXTREMELY slow and after two sets became difficult to do without sacrificing form. Now don't get me wrong, at first it felt great to feel the concentrated muscle being used. However, i started to reach fatigue after the third set and struggled to do all eight sets, eventually compromising form. Even after using less weight it was as though i could no longer lift my arms without cramping. Im 5'7 224Ibs and trying to lose weight while gaining strength and definition. Can you give me any advice.?
Btw heres my eating regimen.hope it sounds ok. 7:30am - Take pre-workout supplements 8am - Arrive to gym 10am - Return from gym and make Isopure Protein (Post workout) Breakfast - 4 egg whites, and a serving of instant oatmeal (apple cinnamon flavor), water 1pm - Handful of almonds, maybe a yogurt w/ water 3pm Lunch - Grilled chicken breast w/ vegetables and/or salad and italian dressing, water 5pm - Can of tuna w/ 1 slice of toast with water 6pm - Go to gym for second cardio 7:30 Dinner - Chicken Breast w/ Vegetables and/or salad again. 9pm - Amp Recover PM then bed. Im planning on sticking to this for the next two weeks.
Do you see any issues? Thanks in advanced!
Hi Steve, I just want to know few things about the workout. 1) I want to know to know how much time I should spend in gym everyday including cardio and workout and how much rest we should take in between sets. I'm hitting gym 5 days a week from last 6 months but I'm not satisfy with the outcome, I want lean (muscular) body and I'm not really running after the size.
Perhaps you are in the “Fat Shredder” phase of your workout program. I was in the Fat Shredder phase for most of my first round with P90X, and believe me, if you will stick with it, you will be SHOCKED at how the body fat will melt away. For many (like myself), going into “Fat Shredder” mode required some drastic changes in my food choices.
I didn’t want to feel hungry all the time, so I needed to find foods I could eat to keep me full, give me the nutrients I needed, and keep my metabolism going strong. If you’d like to see the sample of my Fat Shredder Diet that I used in Round 1, After spending quite a while researching foods, I found some great Fat Shredder foods that should be part of everyone’s routine who is trying to drop body fat. Here’s a list of some of my favorites, which should give you a great starting point for fine tuning your own fat shredder diet: 1) Shakeology — this superfood packs pretty much all the nutrients your body needs into just 140 calories.
Since it has a complete nutritional profile, it stops the cravings, keeps you feeling full, and keeps your body running at 100% even while you are running on fewer calories. I love Shakeology, both as a way to aid in weight loss, or as a supplement to my current diet because of the complete nutritional balance it gives me. 2) PB2 — This product is from Bell Plantation. If you google it, you might be able to find a local store or market that carries it. Otherwise, you’ll have to order it online.
It is simply peanuts that have been dried, crushed, and had the fat removed. It is a powder, so it’s not the best for making sandwiches (although you can mix water with it and it turns into a peanut butter consistency). But it’s PERFECT for mixing with a Shakeology for a Reeses taste.
Compare this product at 45 calories in 2 tablespoons to regular natural peanut butter at 200 calories in 2 tablespoons! It tastes awesome in a shake too! 3) Whey Protein — Protein gives you sustained energy and fills you up without an insulin spike. Getting protein at several points throughout your day is critical to a fat-shredder diet. Eating lean meats at your meals is a great way to do this, but for between-meal snacks some whey protein makes an easy snack that’s great for you.
Best Fat Shredding Workout Programs
4) Pure Protein bars — I like Pure Protein brand protein bars (available at Walmart) for a fat shredder diet because they are low in sugar (2g), low in calories (180), and high in protein (20g). I ate a lot of these during my round 1! 5) Veggies — You can’t go wrong with lots of veggies! Baby carrots are a great snack. And you should get in the habit of having steamed veggies with most of your dinners (like broccoli, green beans, etc.). They fill you up and give you lots of nutrients at a very low calorie level.
6) Lean meats — Chicken, fish, lean red meat, turkey — these are all great sources of protein and fuel your muscles for recovery and growth while giving your body very little to store as fat. 7) Turkey Jerky — I get mine at Walmart (Jack Links brand). It is high in sodium, so you can’t have a whole bag, but 1 serving has 80 calories, 15g of protein, and only 1 g of carb and less than 1g of fat. It’s a great snack! 8) Apples — Thinly sliced apples have become my idea of chips. They are a great snack and have a lot of fiber. Be sure to eat it WITH the skin (the skin of the apple is very good for you).
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9) Greek Yogurt — A very good balanced snack with lots of protein and good carbs, but no fat. You can add fruit to it, or even sprinkle some Splenda on it for extra flavor. Plain is a little sour! 10) Egg Whites — After a while, I’ve gotten completely used to eating egg whites as if they were regular eggs.
I scramble them. I make omelets out of them. They are basically entirely protein with nearly no fat or carbs. And they fill you up!
The carton egg whites are very convenient. 11) Berries — Berries are superfoods! They are packed with nutrients and antioxidants. When you can find them on sale, load up on blueberries, strawberries, raspberries, and blackberries. They are super-tasty too! For dessert, I LOVE a cup of frozen blueberries.
12) Sugar Free Jello — This makes a great, 10 calorie, dessert. It’s not super healthy (it has artificial sweeteners), but it satisfies the sweet tooth after dinner with no guilt!. There are a few things I use in my diet now that I tried to avoid during my fat shredder phase, not because they are unhealthy, but because they will hinder the fat shredding process. These include almonds (or nuts of any kind), light string cheese (or cheese of any kind), P90X Protein bars, Brown Rice, Wheat bread and wheat cereals. These are all great foods, but they aren’t “FAT SHREDDER” foods so if you use them in your diet, use them in moderation!
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Shredding Fat Diet
In the other sessions, there are elements of traditional bodybuilding and CrossFit intermingled. A lot of guys who have been following a traditional body-part split might balk at these CrossFit elements. They’ll say they don’t want to do exercises like toes-to-bar and kipping pullups. “Can I swap it out for something else?” they’ll ask.
Yes—if you honestly can’t do the moves listed. But you need to at least try everything listed. If you can’t do it, then scale it back a little, either by lightening the load or cutting back a few reps. But don’t look for an out with every move that makes you uncomfortable. If you start swapping out everything, you might as well just ride a bike every day. You could, in theory, burn the same number of calories that way— you’d lose muscle, lose strength, and essentially become a lesser version of yourself. So don’t start down that path. If you knew a better way to get ripped, then you probably wouldn’t be reading this.
Just know that Brad Pitt, Chris Hemsworth, and Chris Pratt all did a version of the program you now hold in your hands. You can do what they did if you attack this thing with purpose. When all’s said and done, you’ll look better than you ever have in your life.