12 WEEK SHRED Cover Model – Pham Woodbridge Instagram - @phamflexx No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my experiences as well as my Interpretations of the current research available. The advice and tips given in this download are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities. POWERED BY SIMPLYSHREDDED.COM 2 12 WEEK SHRED POWERED BY SIMPLYSHREDDED.COM 3 . Just because you are trying to shed off some flab It’s rather simple to lay out a program and tell doesn’t mean you have to sacrifice everything people to follow it. but also an follow a more modest approach that slightly educational tool that will propel your restricts calorie intake but yet gives the dieter the understanding of human physiology and freedom to work in portions of foods they nutrition. The more informed you (the reader) are. The information to be magazine and you’ll come across outlandish diets presented here is meant to teach you the that greatly restrict the reader. Ultimately.12 WEEK SHRED Overview One of the most important things to keep in mind as you read your way through this book is that Look in any bodybuilding/fitness related knowledge is power.COM 5 . but that’s also ineffective and you enjoy about food in the process. it is better to effective fat-loss program. processes with proper training and diet. these fundamentals of what makes the body lose fat diets fail because they are impractical and and build muscle and how to optimize these promote deprivation. genuinely love. and that is exactly why this book contains a bounty of information. POWERED BY SIMPLYSHREDDED. Rather than doesn’t inspire readers to really think for going to the extremes of eliminating certain food themselves. This book is not only a guide to an groups and/or macronutrients. It is imperative to grasp the reasoning for why things are a certain way. the more prepared you will be to succeed. it is not a law of nature and the numbers don’t need to add up to 100. it customers. If you want to maximize Many people want instant gratification when it your efficiency and time in the gym. It should be noted that the 80/20 principle is simply a rough guide about typical distributions. would you rather continue to put a lot of time and effort into exercises that do very little for you when all is said and done? Hopefully you can see that the former option is going to make you much happier in the long run. you will see decent results.COM 6 . but the reality is make more sense to focus on those key exercises that contribute to the majority of your results? Or that you have to create yourself every day. if a business owner was reviewing their yearly sales. wouldn’t it comes to their physique goals. This is information that the owner will fail if you do not stick to it for a significant could then use to maximize the efficiency of period of time. The “80/20” principle is a simple observation that many things in life don’t have even distributions. is simply because they are inconsistent and eventually quit altogether. Even if you follow a suboptimal regimen for a long period of time. So which is better. a perfect plan and inconsistency or a decent plan It’s not a stretch to assume that 80% of one’s and being consistent? The latter case prevails results come from 20% of the exercises in their every single time. The number one reason many his/her marketing by targeting that loyal 20% of people fall short of their health and fitness goals customers more aggressively in the future. It was originally founded after examination revealed that 80% of Italy’s wealth belonged to 20% of the population.OVERVIEW For example. they might notice that 80% of It can’t be stressed enough from the get-go that their revenue comes from 20% of their no matter how perfect a plan sounds on paper. current training routine. POWERED BY SIMPLYSHREDDED. then you’re simply preparing to day this week fall short. Also. eye. The best way to categorize goals is as either short-term or long-term. Generally. healthier body. It’s how progress is not always visible to the human okay to be an optimist and hope for big changes. your results. With that said. a short-term Lose 15lbs of fat in the next 3 months goal is something that can be accomplished in a Increase bench press by 30lbs in the next 3 matter of weeks. but they must be realistic. or maybe even days. Lose 2-3lb of fat in the next two weeks Increase bench press by 5lbs in the next two weeks Do 30 minutes of cardio on 1-2 days this week If you don’t have realistic goals and a plan on how Track and reach your daily calorie quota each to reach them. and also that obstacles are inevitable on your but don’t be impractical as that will only hamper journey. let’s take a look at what some realistic goals might look like in the short and long-term for individuals trying to get in better shape physically: More often than not. Long-term months goals are things that you hope to achieve in a few Reduce waist size by 3 inches in next 3 months or further down the road. it’s important to address push) one’s self. months POWERED BY SIMPLYSHREDDED.COM 7 . goals are meant to encourage (and should look like. people tend to shoot themselves in the foot by not having any realistic goals as they embark on their endeavor to create a better.OVERVIEW Before we dive into the nutrition and exercise aspects of the 12-Week Shred Program it is necessary to cover what realistic goal setting Furthermore. the best way to avoid paralysis by analysis is to give yourself time and realize that big changes don’t happen overnight.COM 8 . and physique. don’t let a little bump in the road throw off the entire trip. It’s only natural that unexpected life events habits. then you’re simply running in place bumpy one. It will be just that much more gratifying to overcome everything that stands in your way when all is said and done. realize that stress is a part of living. The For whatever reason. people often can’t see the worst thing you can do is let those obstacles forest for the tress when it comes to their health completely ruin your plan. Honestly. Also. Most people that start on in the end. but that’s what makes it all worth it and wasting your time. POWERED BY SIMPLYSHREDDED. will crop up at some point and cause you to make some adjustments. and that’s perfectly ok. setbacks/obstacles are going to be inevitable on your journey to a better If you’re not progressing in some fashion on a physique. a diet and exercise program never see it through to the end because they’re unsatisfied with their Don’t let things that come up throw you off your short-term progress and give in to their old plan. The path to success is often a very weekly basis. The obstacles that lay before you are what give meaning to your journey. It’s not uncommon for people to scrutinize their body on a daily basis and worry over every minute change they see. Just be resilient.OVERVIEW For better or for worse. . Many fitness “gurus” and nutritionists from fiction. The fact of the matter is that when energy intake is kept constant. you (due to the TEF) each time…OR need to lose fat. you will naturally boost your energy (calorie) expenditure due to the thermic effect of food (TEF) increasing. If you slightly increase your energy expenditure want that abdominal wall to appear carved. it’s time to put the most popular myths has been contradicted in a plethora of research under the microscope and decipher the facts studies. Look at a really skinny. POWERED BY SIMPLYSHREDDED.COM 10 . independent of meal frequency.12 WEEK SHRED MYTH BUSTERS Reality: One of the most frequent debates that Therefore it seems wise to take a look at some plagues the fitness industry is how frequently one common training and nutrition myths and more should eat to lose fat. if your body-fat remains too high you won’t example. isn’t much to debate anymore since this theory Fear not. lean person discretion. from the TEF) at those two respective feedings. there importantly. at your your shirt. you might either: who rarely lifts weights or even trains their abs…notice how you can still see their six-pack? A. if someone gives you six 4-oz pieces of see anything but a chubby belly peeking through chicken breast to eat throughout the day. the reality of things. For want. Eat one 4-oz breast six times per day and It’s because they have such low body-fat. Eat three 4-oz breasts at two different times and experience a larger increase in energy expenditure (again. B. Period. believe that if you eat more frequently. Well frankly speaking. However. this is a flawed assumption. the net TEF at the end of the day Reality: Do all the crunches and leg raises you is the same. Reality: This is simply not how your body utilizes Research does indicate that overweight adipose and muscle tissue physiologically. POWERED BY SIMPLYSHREDDED. either scenario. Building skeletal muscle requires many different conditions and metabolic intermediates than burning fat does.COM 11 . if the net TEF of eating ALL six 4-oz Essentially. Intuitively. tissue. but just controlled (like any other macronutrient). You still manifests itself into type-II diabetes due to reach the same net TEF at the end of the day in impaired insulin sensitivity. it just won’t remain a burn body-fat. not converted to muscle issue. That being said. people figure they will just cut back (or practically eliminate) carbs altogether and all will be fine. while eating three at a time would to adipose tissue. so breasts at a time would yield a TEF of 40 calories it ends up being stored and eventually converted per feeding. and by keeping them at a level to support energy and mood (among a host of other benefits) while maintaining a weight/fat loss regimen will only be a positive factor. However. individuals are susceptible to impaired insulin Adipose tissue is liberated and oxidized under the response… so yes. practical long-term lifestyle to avoid carbohydrates. the reality is that carbs shouldn’t be eradicated from your diet. overeating carbs can be an proper circumstances. As such a habit progresses it yield a TEF of 120 calories per feeding.OVERVIEW More simply. weight training is definitely the best way to stimulate your body when trying to elicit muscle growth and For many individuals. then eating 1 of the glucose and not using the energy for anything. they’re constantly spiking blood breasts is 240 calories. Reality: Carbohydrates seem to have a poor reputation because many people have a diet composed of copious amounts of simple sugars while simultaneously leading a sedentary lifestyle. this is one Moreover. saturated fatty acids. and this effect is given that weight training helps increase muscle conducive to the healthy maturation of adolescents. are necessary for proper those with bone health issues. The key to keep in mind here is matter where they come from) is what makes you that the osteogenic effects appear to be most fat. Essential fatty acids. etc. olive oil. weight training can damage the epiphysis. could actually serve to prevent such damage. weight training calories per gram than carbohydrates and (especially at high-intensity) can actually protein. Fat may contain more Reality: Contrary to popular belief. In fact. mitochondria are cell organelles responsible for large productions of oxidative energy. fish oil. fatty acids play an integral role in your of the reasons weight training is often health and well-being. which would subsequently disrupt normal bone growth. like those found in butter and egg yolks. POWERED BY SIMPLYSHREDDED.COM 12 . “You are what you eat. Moreover. walnuts. which in turn increases metabolic rate since muscle is more metabolically demanding than fat tissue. As noted above. mass. like recommended for elderly individuals. cellular and heart functioning. but it doesn’t make you fat simply by stimulate osteogenesis and increase bone consuming it—eating too many calories (no mineral density. especially omega-3 fatty acids. It is best to try and take in a variety of unsaturated fatty acids from sources like avocados. but the reality is that weight training. anaerobic training stimulates mitochondrial biogenesis and thus increases mitochondria levels within cells.OVERVIEW Reality: This is taking the saying. weight training is actually beneficial Reality: This is actually a rather odd supposition for bone health/development. almonds. pronounced when training intensity is at or beyond the lactate threshold. flax. if anything. cashews.” a bit too literally. are also a vital part of your Reality: This theory is derived from the idea that diet (albeit in lower quantities). That being said. POWERED BY SIMPLYSHREDDED. Hence the rationale for doing tons of cardio (specifically running) to “save your joints” is rather baseless. appears to actually alleviate many arthritic symptoms in comparison to no training.COM 13 . weight training. especially at high-intensity.OVERVIEW Reality: As with the “bone health” myth. running and other forms of cardio may actually induce osteoarthritic changes. On the contrary. . 12 WEEK SHRED The science of fat loss explained Well. improves glucose uptake into muscle tissue. it is the “metabolic switch” for burning fat. AMPk is activated when the cell is in a state of energy deprivation (i. and inhibits lipogenesis. Fat loss is largely regulated by the enzyme adenosine monophosphate-activated protein kinase (AMPk). POWERED BY SIMPLYSHREDDED. enhances fatty acid oxidation.e. called AMPk throughout many tissues in the body. exercise. and/or use of certain chemicals/drugs. activate AMPk and propel your fat-loss efforts! ischemia (lack of blood supply to an organ). a trimeric protein expressed A protein found in almost all cells. things such as eating and excessive glycogen levels inhibit AMPk activity (since the ATP: ADP ratio is elevated). AMPk increases lipolysis (breakdown of fat). This occurs during times of in this book is specifically designed to nutrient (specifically glucose) deprivation. Conversely.COM 15 1 . In essence. acts to "turn on" fat-burning mode Controlling calorie intake and exercising are the best ways to activate AMPk and burn fat! Physiology lingo aside. frankly. the The great news is that the nutritional advice ATP: ADP ratio drops). . a purely reductionist approach won’t optimize our outcomes. In a perfect scenario this could be termed “fat loss” and “muscle gain. those objectives are fat loss and muscle maintenance/growth. Additionally. The FIRST thing we need to remind ourselves of when discussing nutrition is our primary objectives.” POWERED BY SIMPLYSHREDDED.12 WEEK SHRED PERFORMANCE NUTRITION For long-term adherence. Based on the above. there are certainly variables we two very basic rules when it comes to energy balance want to control. you can see why bodybuilders and physique athletes often have designated periods of weight loss and weight gain. but micromanaging to the point and body composition: where adherence is a daily struggle is not what we want. it’s absolutely imperative to have a basic understanding of how basic nutritional management works and how variables can be adjusted. why.” life a lot easier and oftentimes more balanced. That being said. But what happens when you plateau or get tired of eating the same thing every day? Being equipped with the knowledge of when. When the goal is getting shredded. it will make your will tell you “Eat less and move more. Anyone can follow a cookie cutter meal plan in the short-term and see results. Below are the Make no mistake. and how to adjust your dietary menu or long-term strategy can save you a lot Ask any 8 year old how to lose weight and they of time and frustration.COM 17 . PERFORMANCE NUTRITION For our objective, we are going to require a caloric In this book we will teach you how to set up and deficit with the finer details adjusted within our track macronutrients (fat, carbs, protein), and nutrition and training to accommodate for how to adjust these variables when plateaus maintaining, or potentially gaining muscle occur. (depending on training history). Caloric management is the absolute foundation upon which all other recommendations build off. This is an EXTREMELY important concept to be aware of, as the specific foods we eat fall secondary to overall caloric intake when it comes to weight loss. Flexible dieting/ “If it fits your macros” also known as “IIFYM” has become a common approach to tackling the dietary aspect of reaching physique goals. This approach means you can eat any foods you like, as long as they fit in your daily caloric budget and your daily macronutrient split (fat, carbohydrates and protein). POWERED BY SIMPLYSHREDDED.COM 18 PERFORMANCE NUTRITION Provide you with adequate nourishment Enhance your performance (in and outside the gym) Notice these aren't being noted as “clean” foods Satisfy your food cravings because that term is nonsensical; these are more The idea behind "Flexible dieting/IIFYM" is that all properly foods termed “nutrient dense.” you need to worry about is meeting your macronutrient AND micronutrient quotas; But again, if someone wants to incorporate some whatever foods you choose to eat to satisfy that foods that are more nutrient-devoid/empty calorie condition is simply a means to an end. (like Oreo cookies or pastries, for example) they can do that assuming they still reach their overall When your body ingests bacon, for example, that needs (by hitting their macros) at the end of the protein will be utilized in same fashion as protein day (and assuming they are balancing their from chicken. Carbohydrates that come from Oreo macronutrient proportions at each feeding). cookies will be utilized in much the same fashion as carbohydrates coming from wheat bread. It isn’t about eating pop-tarts all day. It isn’t about avoiding whole foods or eating artificially made products whenever possible. It IS about having sauce on your meals if you want to. It IS about having the flexibility to eat out with friends. It IS about being able to have a burger with the boys. It IS about learning HOW to eat for your goals, learning the nutritional value of food and how to fuel your body efficiently. It IS about sustainable living and sustainable progress. TEXT POWERED BY SIMPLYSHREDDED.COM 19 PERFORMANCE NUTRITION 50g fat x 9 cal/g=450 calories 200g carbs x 4 cal/g=800 calories 180g protein x 4 cal/g=720 calories TOTAL calories= 1,970 Let’s say this individual burns an average of 2,500 calories per day (including exercise). This macronutrient intake should lead to weight loss By controlling our macronutrient intake, we in (1,970 calories < 2500 calories). turn control our caloric intake. Paired with a well- managed resistance and cardiovascular training protocol, we can fairly easily control both sides of the energy balance equation. So if caloric management is at the top of the list of priorities, how do we come up with that number based on macronutrient intake? Fats = 9 calories/gram Carbohydrates = 4 calories/gram Protein = 4 calories/gram TEXT POWERED BY SIMPLYSHREDDED.COM 20 Fortunately.COM 21 . There is also called protein synthesis). POWERED BY SIMPLYSHREDDED.” This is especially true indicates that a return towards baseline is likely when it comes to protein. or used as energy. some evidence that muscle protein synthesis is refractory in nature. elevation of amino acid levels in the blood. so this book will only cover the essentials. protein intake needs to be sufficient to: body composition. There are entire careers built around the study of protein intake and body composition. protein is broken down into to stimulate muscle protein synthesis.PERFORMANCE NUTRITION The discussion and recommendations below are Since we will require a caloric deficit to get based on research as it pertains to optimizing leaner. muscle protein synthesis as a result of a protein trenches experience” and what’s supported in containing meal. The “more is better mentality” can come into play here and research does suggest there to be a minimal protein threshold (specifically the amino acid leucine) that needs to be reached each meal Through digestion. We are painting in broad strokes to get you the information you need to maximize muscle protein synthesis (the create a starting point in structuring your diet for building of muscle protein) improving your body composition. The recommendations provided will cover our bases to ensure we have a suitable intake and distribution to support getting you shredded. This then a lot must be great. Adequate protein intake will help retain lean body mass as we strip body fat. science necessary to optimize further elevations in has helped bridge the gap between “in-the. which is vital to attain the muscular separation we are after. research. Having amino acids which are then absorbed and either too many meals a day may not allow us to achieve used to build new proteins in the body (a term this threshold within each meal. minimize muscle protein breakdown (the breakdown of muscle protein for energy) If you are interested in optimizing your body composition then you probably know the important role protein plays in building muscle. meaning it peaks before In the fitness industry it’s not uncommon for returning towards baseline despite a continued people to have the mentality of “If a little is good. Chicken Breast Tuna Carbohydrates are also the source for dietary Lean Beef Turkey Breast fiber and many essential micronutrients Low Fat Pork Egg Whites imperative for overall health. carbohydrates in muscle cells) Carbs should be distributed in a manner that Within the context of body composition the right allow you to perform your best during training fat intake within our diet will: and keep you alert throughout the day without help attenuate decreases in anabolic wildly variable changes in blood sugar levels. while Avocados allowing enough space between meals to reap Nut butters (Peanut. more people are becoming educated on the importance of an Carbohydrate intake is VERY individual and adequate fat intake. While a multivitamin can offer a bit of a security blanket. fats can increase satiety and fullness Training volume from a meal due to their caloric density and Insulin sensitivity (ability to dispose of ability to slow digestion. aim for nutrient-rich whole foods to make up the majority of your diet. having a more manageable amount of meals also allows one to fit meals around their Carbohydrates (specifically in their stored form schedule and not the other way around. as muscle glycogen) are our primary fuel source when we train.PERFORMANCE NUTRITION It’s recommended to split protein up evenly Oils (Olive. Coconut. From a behavioral eating Amount of lean body mass standpoint. Fat is used in the production dependent on a number of factors including but of hormones as well as in the construction of not limited to: cellular membranes.COM 22 . DO NOT neglect Cottage Cheese Low Fat or No Fat Cheese fiber and micronutrient consumption within your Whey Protein Soy Protein diet. etc) the benefits of multiple protein feedings. Almond. This will help ensure you meet Nuts and Seeds the required leucine threshold per meal. etc) across 3-6 meals. Just as importantly. hormones as we diet leave enough calories for sufficient protein and dietary carbohydrate POWERED BY SIMPLYSHREDDED. This isn’t the 1990s anymore. Fish. Raspberries Pears. travel Green peas. cooked Sunflower seed kernels Almonds Soluble fibers mesh with water to form a Pistachio nuts gel and slow the digestive process. cooked Wheat Bread Beans Bran flakes Pasta Fruits Oat bran muffin Vegetables Brown rice. which Pecans as aforementioned can help attenuate blood sugar levels.e. baked Carrot. Artichoke. cooked through the GI tract without dissolving Broccoli. cooked Oat Meal Oat Bran Barley. with skin Apples. raw Adults should aim for a diet that contains 30 g to 35 g of fiber per day. boiled and speed the passage of waste through Turnip greens. cooked Baked beans. cooked Potato. cooked Insoluble fibers. cooked Bread. on the other hand. pearled. Lentils. cooked Black beans. cooked promotes healthy gastrointestinal functioning. whole-wheat or multigrain Fiber provides bulk to waste in the intestines and Split peas. rye Bread. with skin. cooked Lima beans. whole-wheat. they have a laxative effect). cooked Sweet corn. vegetarian. boiled the gut (i.PERFORMANCE NUTRITION Sweet Potatoes Brown Rice Spaghetti. with skin Bananas Oranges Figs. Brussels sprouts. dried Raisins POWERED BY SIMPLYSHREDDED. canned.COM 23 . with chronic energy deprivation are the lowering of carb days and 2 high-carb days. if you want to eat carbs it would normally get) more (e. PERFORMANCE NUTRITION The carb cycling diet is very simple. you rotate through 5 low. Stimulate an insulin response that shuttle nutrients in your muscle cells. your body compensates in the body to increase metabolic rate. metabolic rate slows). you want a less efficient vehicle as it will need more gas Promote fat loss by tricking your body into to travel the same distance than a more efficient burning fat for fuel (instead of the sugar from the vehicle. thyroid hormones (thryonines) and the fat-secreted All days require a high protein intake. bodyweight. get from A to B). the sensible solution to avoid diet-and- efficient…yes. So in metaphorical terms. by lowering its demand for energy (i. POWERED BY SIMPLYSHREDDED. it would be counterproductive for an organism to be burning through energy rapidly when nourishment is restricted. When you impose aggressive. exercise induced metabolic slowing is to acutely increase energy intake (especially carbohydrates) to help revive hormonal and metabolic factors.. maximize the amount of gas you need to Keep your body more receptive to insulin. Lowering metabolic rate is a basic survival mechanism in many organisms. Second. you better decrease your metabolic improving your body’s muscle-building response efficiency. it works like this: The most notable endocrine adaptations associated Throughout the week. carb cycling acts as a means of expenditure as well as caloric intake.g. First. hormone (adipokine) leptin. causing them to grow Replenish glycogen stores that fuel your muscles Make you feel good and energized A good way to think of this is as your metabolism being a vehicle and food is your fuel source. thyroid hormones act on nearly every cell when dieting for fat loss).or start shopping for a Hummer.. chronic energy deprivation on yourself (such as 2. A lower metabolic rate means your metabolism is actually becoming more Therefore.e. both of regulating your endocrine system (and thus which have obvious implications with regards to metabolic rate). 1. MORE efficient. leptin’s primary role is regulating metabolic In essence.COM 24 . Fat contains 9 calories per gram o Fat is an essential macronutrient used in the production of hormones and the construction of cellular membranes (amongst many other things) o An overall fat intake of 25% of your overall caloric intake for Low-Carb Days and 20% for High-Carb Days is recommended when dieting to optimize body composition. o An overall protein intake of 40% of your overall caloric intake for Low-Carb Days and 30% for High-Carb Days is recommended when dieting to optimize body composition. o Split protein up evenly across 3-6 meals. Within that.COM 25 1 . o Adults should aim for a diet that contains 30 g to 35 g of fiber per day. consuming fewer calories than you burn. where you’re functioning. and promotes healthy gastrointestinal also known as a calorie deficit. Carbohydrates contain 4 calories per gram o Carbohydrate (specifically stored muscle glycogen) is the primary fuel source in resistance training o An overall carbohydrate intake of 35% of your overall caloric intake for Low-Carb Days and 50% for High-Carb Days is recommended when dieting to optimize body composition. allow the nature of your lifestyle to dictate meal frequency. you need a negative energy balance. Protein contains 4 calories per gram o Protein (specifically amino acids) are the building blocks of new muscle tissue.PERFORMANCE NUTRITION Fiber provides bulk to waste in the intestines To lose fat. POWERED BY SIMPLYSHREDDED. . and butter in the recipe.12 WEEK SHRED nutritional 1 strategies If you want to take the guess work out and know exactly what you’re putting in your body.COM 27 1 . carbs. If you want to roll the dice and play the guessing game then that’s up to you. and also tracking your macronutrient intake as well. Unfortunately. However. just mentioned. the progress you make and your physique when you overload your body with more fuel/calories development will be reflective of the than it needs. sugar gram of water by 1 degrees Celsius. it would simply start overflowing. fats and calories from day to day. if you overload your car’s gas tank with fuel If you're constantly consuming different amounts of protein. It is likely that the definition we’ve just given you has You also wouldn't expect that cake to rise only made the idea of a calorie even more confusing. a calorie is simply the amount that you wouldn't expect to bake the perfect cake of energy (heat) needed to raise the temperature of 1 by guessing the required amounts of flour. bear in mind Scientifically speaking. Of course. POWERED BY SIMPLYSHREDDED. appropriately if you set the temperature of the so let’s use a real-world analogy to make it more oven at random and changed it intermittently comprehensible: whilst cooking. nor would you expect your cakes to taste similar from one bake to the next should you repeat the steps above. then it is best to get in the habit of counting your calorie intake. the excess is converted to triglycerides disastrous/inconsistent baking methods that were (fat molecules) and stored as fat. If you consume 2500 calories per day and fuel to function. This is referred to as = Calorie deficit: 1000 Basal Metabolic Rate (BMR). you with sufficient calories through food. We recommend a combination of both for fast and lasting fat loss. your body uses a burn 500 calories at the gym then your calorie deficit is certain amount of energy – quantified in calories – 1000 calories per day. what this 12-Week Shred Program employs. You can create a calorie deficit by either eating less and/or exercising. both exercise and caloric restriction. your body is burning fuel – aka calories – even when you’re resting. When trying to lose fat. . would’ve burned of 7000 calories which is essentially 2 pounds of fat (1 pound of fat = 3500 calories). a calorie deficit is exactly the scenario we want to create as fat tissue will Ideally. You’ll maintain your current weight as long as you provide your body If you repeated this process for the whole week. and that is precisely acid oxidation. POWERED BY SIMPLYSHREDDED. maintaining core body temperature and pumping BMR: 3000 calories (Amount needed to maintain weight) blood through veins. a sound diet and training regimen will incorporate start to be burned as fuel—a process called fatty.12 WEEK SHRED NUTRITIONAL STRATEGY Let’s say your body needs 3000 calories per day to maintain its weight – you can also say that your BMR is We’ve already established that your body needs 3000 calories. Every day.Calories consumed: 2500 (Via food) Your body will perform these vital functions even if you decide to stay in bed for the entire day.COM 28 . + Calories burned: 500 (Via exercise) Therefore. to perform basic functions like breathing. works a desk job and doesn’t do much demanding physical activity out of the gym.3 = Lightly Active (light daily activity AND light There are a variety of equations out there that are exercise 1-3 days a week) utilized to calculate one’s BMR. John: Age: 22 Height: 5’10” (178 cm) Your DCR is an estimation that takes into account Weight: 176lbs (80kg) your “activity variable. 1. character.25 x height (cm) . AND moderate/hard exercise 4-5 days a week) Jeor Formula. BMR is the amount of calories your 1. 1. and little structured exercise) 1.5 x age + 5 To walk you through the entire process.2 = Sedentary (desk job.5 = Moderately Active (moderate daily activity the most accurate method which is the Mifflin-St.COM 29 . contribute to the amount of energy you burn.” Your activity variable is simply a multiplier set by the daily lifestyle tasks that Lifestyle: John hits the gym hard 5 times a week.12 WEEK SHRED NUTRITIONAL STRATEGY 10 x weight (kg) + 6. TEXT POWERED BY SIMPLYSHREDDED. but we will be using 1. let’s use an That’s it! Hang onto that number as you will need it to example of what it would look like for our fictional calculate John’s daily calorie requirement (DCR).7 = Very Active (physically demanding lifestyle and rigorous exercise 6-7 days a week) Once again.9 = Extremely Active (Athlete in ENDURANCE body burns at rest to maintain normal body training or VERY RIGOROUS physical job) functions such as breathing. 711 x 0. if the goal is to lose one pound of fat per occur on week.033 calories per day for fat loss. A pound of fat tissue contains roughly 3. he would aim to take in: 2.12 WEEK SHRED NUTRITIONAL STRATEGY So once you’ve figured out which bracket of the However. you need to create a calorie deficit of 500 . it is more important to determine your activity variable you fall in. since his DCR is 2. pretty simple eh? John can now move onto the next step which is determining his Low-Carb Days are important as they enhance the fat loss process by encouraging your body to burn calorie deficit. calories per day (on average). This diet is not intended to greatly restrict any specific macronutrient. As we discussed in Chapter 4.COM 30 . of your Daily Calorie Requirement (DCR). John. works a desk job and doesn’t do much demanding physical Daily Calorie Requirement (DCR) x 0. For fat loss. John: Lifestyle: John hits the gym hard 5 times a week.75 = 2. .5. each macronutrient plays an essential role in your health and performance. and they will Therefore. it is recommended to deduct about 25% of calories Let’s use an example of what it would look like for our from your DCR. So there you have it. There will be 5 low-carb days per week.500 calories. improving your body’s muscle-building response. fat for fuel. simply take that specific calorie deficit by simply taking a percentage factor/multiplier and apply it to your BMR. They also keep your body more receptive to insulin. This will put him in the activity variable “Moderately Active” and will use a multiplier of So continuing on with our previous example with 1. instead it favours a balanced approach. while fats contain 9 calories per gram. POWERED BY SIMPLYSHREDDED. Recall that proteins and carbohydrates contain 4 calories per gram. fictional character.711 calories per day.75 activity out of the gym. 440 x 0. but small enough will occur on .033 x 0.033 x 0.033 calories Fat: = 20% total calorie intake on his Low-Carb Days.40 = 813/4 = 203g of protein breakdown will look like this: per day Carbohydrates: 2.5 = 1220/4 = 305g of carbohydrate per day Fat: 2.12 WEEK SHRED NUTRITIONAL STRATEGY To determine your macronutrient breakdown for Low-Carb Days.35 = 712/4 = 178g of Protein: 2.3 = 732/4 = 183g of protein carbohydrate per day per day Fat: 2. control appetite and maintain high energy levels. since he is aiming for 2. calorie goal (which is your DCR x 0. To determine your macronutrient breakdown for Sufficient protein to maximize muscle recovery High-Carb Days. Perform better in the gym after you’ve These particular % breakdowns for Low-Carb Days replenished yourself with a few higher-carb will provide you with the following: meals. and they stimulate significant fat loss.20 = 488/9 = 54g of fat per day POWERED BY SIMPLYSHREDDED. to keep muscle intact.440 calories on his High-Carb Days.75) and apply these percentages: High-carb days are an essential component to this diet as they allow you to: Protein: = 40% total calorie intake Carbohydrate: = 35% total calorie intake Refill glycogen stores and help keep your Fat: = 25% total calorie intake brain (and metabolism) happy. as well as to keep training performance near its peak.440 x 0.033 x 0. his macronutrient breakdown will look like this: So for John. A calorie deficit that is large enough to There will be 2 high-carb days per week.COM 31 .90) and apply Enough carbohydrates and fats to keep mood these percentages: and hormone balance in check.440 x 0.25 = 508/9 = 56g of fat per day Carbohydrates: 2. since he is aiming for 2. Protein: = 30% total calorie intake Carbohydrates: = 50% total calorie intake So for John. simply take your High-Carb Day and lean mass retention. his macronutrient Protein: 2. simply take your suggested total calorie intake for fat loss (which is your DCR x 0. COM 32 . 55g/305g/185g While precision and consistency are optimal. Being over or under 50-60 calories on the day is a lot different than 500-600. POWERED BY SIMPLYSHREDDED. Context is key. being within 5g of each macro is acceptable and isn't going to derail progress. 55g/180g/205g High-Carb Day Macros 2x/week= 54g/305g/183g or rounding to nearest five grams.12 WEEK SHRED NUTRITIONAL STRATEGY Low-Carb Day Macros 5x/week= 56g/178g/203g or rounding to nearest five grams. 12 WEEK SHRED NUTRITIONAL STRATEGY Macro Goals: 56/178/203 (Fat/Carbs/Protein) Software/App: MyFitnessPal.COM 33 1 .com POWERED BY SIMPLYSHREDDED. COM 34 .com POWERED BY SIMPLYSHREDDED.12 WEEK SHRED NUTRITIONAL STRATEGY Macro Goals: 54/305/183 (Fat/Carbs/Protein) Software/App: MyFitnessPal. you can do that too. and would prefer to wait until lunch before you start Goal Macros: 56g Fat / 178g Carbs / 203g Protein eating. but feel free to experiment. While that isn’t meals on any set schedule to lose weight efficiently. DO NOT CUT PROTEIN INTAKE! POWERED BY SIMPLYSHREDDED. Goal Macros: 46g Fat / 148g Carbs / 203g Protein As you can see we have deducted 10g of fat and 30g of carbs. You don’t have to eat overshot your macronutrient intake. reason. ideal. If you like eating breakfast. the best solution is to make up the difference the next day by deducting carbs and fats from your You will probably find a smaller meal every few hours goal intake (do not cut protein intake). an example of how this would work: You can also play with when you start eating for the day.12 WEEK SHRED NUTRITIONAL STRATEGY First. 15% else right in terms of hitting your daily macros and more carbs than your goal called for). You see. You can eat 3 meals per day or 6 and achieve the same thing if you’re doing everything However. deduct that many grams from your carb intake the next day. See below for most enjoyable.g. Actual Macros: 66g Fat / 208g Carbs / 203g Protein +10g fat. the following day we will deduct an overall compliance as it allows you to eat larger equivocal proportion from carbs and fat intake meals and still stick to your numbers.COM 35 . if you slip up by a large amount (e. it’s good that you are aware that you have We have good news for you. do it. it certainly isn’t the end of the world. meal frequency has little relevance on actual results. NOTE: If you overeat protein by a large amount. for whatever following your exercise regimen. +30g carbs Sometimes skipping that first meal helps with Therefore. If you don’t. However.COM 36 . calories. Look. and/or smartphone. Track EVERYHING Track your macro intake as outlined in this 12 Week Shred Program. POWERED BY SIMPLYSHREDDED. tablet. it is easier than ever to simply enter your daily food selections into software/apps on your PC.MyFitnessPal. for most of us it was the most annoying comprehensive and accurate. For some folks. this is painstakingly hard work so they just don’t do it.com (Most popular) same reason above). we get that tracking calories will feel tedious at the food database seems to be the most first. Log/track exercise (lifting or cardio) since this will skew the goal calorie/macro intakes that you calculated in this chapter. With today’s modern technologies. Whether you're thing in the world when we first started tracking experienced with logging food intake or a newbie. Turn off this option in https://www. (You will have to input your macro and calorie goals manually into MyFitnessPal) Basically. Moreover. believe us it’s worth it – don’t leave things out.CalorieKing. Heck.12 WEEK SHRED NUTRITIONAL STRATEGY MFP has the most user-friendly/intuitive interface of any food logging app on the market.com settings. Two great starting places include: Log/track your daily footstep count (for https://www. Even if it as little as eating a small chocolate bar or the mayonnaise in your sandwich. if you’re going to track calories – and MFP is our top app recommendation. you will have to measure your food intake and Monitor weight-loss progress Stay consistent with your diet will need a food log in which you document every meal. 12 WEEK SHRED NUTRITIONAL STRATEGY 1 Use metric cups for foods such as breakfast cereal. You can also use them as measuring scoops. or a piece of baking paper on electronic kitchen scales. And keep the measure display the final reading. a bowl. 1 POWERED BY SIMPLYSHREDDED. sugar and honey.COM 37 . butter. If you’re new to weighing and measuring. Add the food you want to weigh – it may take a Use metric spoons for energy-dense foods such as couple of seconds for the scales to settle and oil. especially for cooked rice. so that it’s levelled and not heaped. level by flattening off the top of the spoon with a knife. pasta and noodles. here are some tips to help you: Place a plate. it takes consistent practice. or have any idea what their next meal will be. then you don’t need to be so nit-picky tracking your macros every day then you are not about tracking it. size. There is nothing wrong with this. However. It WILL become easier. is prepared. It can impact your calorie intake.COM 38 . this is a point where many be loaded with calories despite their small serving people want to throw in the towel (and do). and in the end the flexibility of macronutrient management can be liberating.12 WEEK SHRED NUTRITIONAL STRATEGY If you eat out at a restaurant you can always ask the There is no right or wrong way but ask yourself server how big the portion sizes are and how the food which way is most sustainable for YOUR lifestyle. For example. so be sure to read the food labels. Admittedly. Remind yourself why you are doing this. Other people use the flexibility offered and thrive by not eating the same thing on any two days. Same goes for most any other calorie-free foods. then don’t worry about tracking it. the learning curve can suck. Moreover. Some people may do best out of the gate if they create a menu designed to hit their macros prior to each day. certain condiments may alone. so long as you become comfortable with tracking and know how to adjust your day as needed. like anything. POWERED BY SIMPLYSHREDDED. and power through it. If you forget your food at from restaurants and fast-food chains. Contrarily. both MyFitnessPal and Additionally. salt and spices) so if you put a few tablespoons of mustard on your sandwich. make sure you challenge yourself enough to be comfortable meeting macros when CalorieKing have huge catalogues of nutritional facts things don’t go to plan. make or break you. The general rule-of-thumb is that if something is If you feel a bit overwhelmed at the idea of calorie-free. But if you are instead going to use a bunch of bleu cheese dressing then you should absolutely be tracking that as it will All jokes aside. home and have to eat out then be equipped with the knowledge you need to succeed. mustard is pretty much free of calories (it mostly contains vinegar. Your new Low-Carb Day Meal Plan will be 7. Find the ‘Current nutrition targets' section and click 'Edit Targets' click 'Edit Targets' 3. website has to offer. Find the ‘Current nutrition targets' section and 2. Set the ‘Target Macros’ to ‘A percentage of 3. Your new High-Carb Day Meal Plan will be created and you may even tweak the meal plan created and you may even tweak the meal plan even more with the many settings/features the even more with the many settings/features the website has to offer. Then click ‘Regenerate’ 6. percentages. Simply enter your High-Carb Day Calorie Goal and desired number of meals.com Visit: http://www.com Visit: http://www. Click ‘Save Changes’ 5. Create as many different meal plans as you like! POWERED BY SIMPLYSHREDDED. Then click and desired number of meals. Simply enter your Low-Carb Day Calorie Goal 1. Then click ‘Regenerate’ 7. Set the ‘Target Macros’ to ‘A percentage of calories’ and then use the following calories’ and then use the following percentages.12 WEEK SHRED NUTRITIONAL STRATEGY Yes! We recommended Eatthismuch. Then click ‘Generate’ ‘Generate’ 2. Set Fiber to 30 grams 4. Set Fiber to 30 grams 5.eatthismuch.COM 39 . Low-Carb Day: Fat 25% / Carbs 35% / Protein High-Carb Day: Fat 20% / Carbs 50% / Protein 40% 30% 4.com 1.eatthismuch. Click ‘Save Changes’ 6. . For an World-class bodybuilders and powerlifters may individual trying to build muscle. You need adaptation. And much like our macronutrient to push yourself to a point where you haven’t intake.. If you are not consistently weight-gain plateau. sustainable design. create a specific stress on our nervous system. We must do more work over time. progressing.12 WEEK SHRED TEXT TRAINING . While going into the gym and obliterating a muscle group can get you results. Every time we go to the gym to train we We MUST do more work over time in a controlled. we want to and musculoskeletal system.only after that happens will workloads in a way we can easily assess and your muscles be forced to grow back bigger and manipulate variables to accomplish our goals. progressive Training plateaus will inevitably happen to overload is the most important thing to keep everyone. While in a sense this can be true. A bigger. At times we may be doing much more than is required or optimal for long-term progress. TEXT POWERED BY SIMPLYSHREDDED. At the same time. stronger. it’s stronger muscle will be better equipped to handle because they require that workload to keep that training stress in the future. From this stress we milk as much progress as we can out of a given are seeking to obtain a downstream adaptation amount of work before we add more volume. Many people see adaptation and stagnation as synonymous terms.COM 41 1 . to allow us to be ready for future stressors. but how do we minimize them? Much in improving your body composition and building the same way we would increase calories during a skeletal muscle tissue. we would increase our subjecting the body to a new form stress. then magnitude of training stress to stimulate further there is no reason for the body to adapt.. our adaptations spend hours and hours in the gym each day are actually our goal outcomes (increased muscle across multiple sessions. As alluded to earlier in this chapter. realize that adaptation is exactly what we want. because they are trying to get rapid results. we should be able to quantify our gone in the past. In most cases this isn’t size/hypertrophy and strength). usually it’s by proxy and not by design. even years.COM 42 . on end and (not surprisingly) they look the exact Training is a stressor.PROGRESSIVE OVERLOAD It’s astounding how many trainees nonchalantly lift the same weight for months. building size and same now as they did on day one. and prevent many plateaus. POWERED BY SIMPLYSHREDDED. strength are favorable adaptations to that stress Training stress is primarily a product of volume and intensity Volume is the amount of work you do (sets x adding weight to the bar reps x weight) increasing repetitions Intensity is the relative load on the bar in increasing time-under-tension relation to your maximum strength in a given rep range increasing number of sets per exercise By properly managing volume and intensity increasing number of exercises we can better optimize our strategy by taking advantage of varying training intensities. Ask any encompasses elements of both bodybuilding and individual in the gym what their goal is and it’s powerlifting training protocols. maximal more explosive and more muscular (i.12 WEEK SHRED Triphasic TRAINING Guide Propelling your physique and athleticism essentially entails improving your body Triphasic Hybrid Power/Hypertrophy Training composition and functional strength. so be prepared to give this journey to shredded everything you’ve got! This program is ultimately suitable to most any It is. will perform exercises in both the lower rep ranges (4-6 reps) and higher rep rages (8-15 The conundrum everyone faces is that improving reps) within the same given week. The not-so- secret to success in health/fitness is doing things that are effective to your goals. you and body composition). no program is. training adaptations (hypertrophy. come overnight. stronger. The main to keep in mind throughout the become so popular within the fitness community process is that consistency and progression are over the years. It achieved by splitting the workouts into “power” would be remiss not to mention that the path to a days and “hypertrophy” days which. repeatedly. But anything worth having is worth working hard for. means you will be training each is an arduous one and the finish line doesn’t muscle group twice a week. POWERED BY SIMPLYSHREDDED. This is body composition is a give-and-take process. With this routine the idea is that. keys to success and achieving your goals. This program isn’t magic.COM 43 1 . instead of focusing on specific likely along the lines of being leaner. after all. leaner body and enhanced athletic performance subsequently. in contrast to more traditional trainee.) individually for weeks at a improving their athletic or fitness performance time like with linear forms of periodization. regardless of their experience level in the bodybuilding split-style programs that have gym. power etc.e. strength. Make sure to stop a rep or two shy of failure on hypertrophy days or you will fatigue yourself too quickly. Keep in mind.TRAINING GUIDE During this program. The goal is to stay within 4-6 reps for all 3 sets (2 sets during Phase ● 1). Be sure to rest enough in-between sets to be ● ready for your next heavy set (it may take a good 3-4 minutes to completely recover between ● sets). POWERED BY SIMPLYSHREDDED.COM 44 . This will help you maintain greater overall force production and volume during the workout and it will prevent neural fatigue and burnout. you will progress through 3 On power days the focus will be on major “power” phases/microcycles that modify your workouts movements for your upper and lower body like by increasing the number of sets per exercise. Bent-Over Barbell Rows. Rest should be no longer than 90 seconds between each set. Squats and Leg Press. the purpose of these workouts is to move maximum weight! Your hypertrophy workouts will be quicker-paced and As you will be performing exercises in both lower have shorter rest periods. On your hypertrophy days you will be doing sets of higher repetitions with lighter loads. Incline Dumbbell and level of intensity: Presses. The rationale behind this is that you will get more ‘bang for your buck’ so to speak if you focus on lifting for either maximal strength or to induce muscular hypertrophy within a given training session. On power days you and higher rep ranges. Emphasis will be placed on moving the weight through the concentric phase of the lift as quickly as possible/explosively. it has been designed so need to have a STRENGTH mentality. that the workouts are separated into “power” days and “hypertrophy” days respectively. COM 45 . decrease the volume you are able to handle. Because the focus of compound There’s plenty of research that shows volume is exercises is to tax several muscle groups. The reason this is work only a single muscle group at a time. Once you Compound exercises are the bread and butter of get adjusted to the volume and frequency then muscle and strength building. They work multiple you can start adding in sets to failure for power movements and some of your explosive type muscle groups and are the most challenging and training.TRAINING GUIDE Failure is a tool and has to be used correctly and is not necessarily the goal of every set. allow for as much progression as compound strength. They should always be performed consistently for more than 6 weeks in a row first in your workout plan. Sloppy isolation exercises with too much weight Take note that overload is accumulated quickly turn into mild. they work better as finishing exercises. and ultimately reduce your training movements. but that’s utter NONSENSE. not just by adding more weight/reps. Isolation exercises without at least a brief hiatus. In recommended is because if you constantly train general they utilize a lighter weight. but it has to be properly periodized to avoid performance decrements and excessive central nervous system (CNS) fatigue. less-than-effective throughout your workout and adding more compound lifts. muscles work when using them. Make sure to keep proper form at all times. volume is actually a way to induce more overload. muscle. POWERED BY SIMPLYSHREDDED. there is nothing wrong with taking some sets to failure once you are adapted to the routine. Because isolation lifts are less capacity. There seems to be a notion out there taxing. and don't to failure it will impede your performance. you the main dictator of how much muscle damage should not worry as much about feeling the occurs. that any set NOT taken to absolute failure is an helping to work an already fatigued and taxed exercise in futility. Abstain from training to failure rewarding lifts. Again. you will progress through 3 phases/microcycles that modify your workouts by increasing the number of sets per exercise. Don’t shy away from difficult. compound exercises.COM 46 . During this program. 2.TRAINING GUIDE 1. If you are unfamiliar with technical exercises like deadlifts and squats. and level of intensity: ● ● ● The workouts are listed in on the next few pages and there is also a printable workout log included in this 12 Week Shred Transformation Pack which we highly recommended you use! POWERED BY SIMPLYSHREDDED. it is imperative that you research proper form or have a trainer/strength coach teach you. they are the best bang for your buck. . . . . the rate at which you change from fat burning to sugar burning is higher in individuals with a higher VO2 max. cardio needs to be HIIT lasts 20 minutes or less – resulting in a short treated as a tool for fat loss more so than an workout time nearly anyone can integrate into their aggressive necessity. Society has done a very good job of making us believe cardiovascular exercise paired with eating nothing but salad is the key to fat loss. Chapter 9 will discuss plateaus and how to Since our fat stores tend to be much higher than break through them. 12 WEEK SHRED Cardio / / / / HIIT is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration. You want this number to be high because it enables you to use more fat as fuel instead of glucose. expenditure. lifestyle.COM 51 1 . it is preferential to be able to get the to decrease caloric intake and/or increase cardio highest percentage of fuel from fat during exercise. HIIT can increase VO2 max for both high intensity and endurance athletes. up to 24 hours after you finish your workout – something you won’t get from lower intensity- exercise. Not only does nobody want to spend 2 hours of their day doing cardio. high-intensity exercise intervals intermingled with periods of lower-intensity intervals of active recovery. While sprinting uses a high amount of glycogen because it is such high intensity. but as a spoiler we usually have glycogen stores. POWERED BY SIMPLYSHREDDED. VO2 max is the max amount of oxygen a person can use and transport during exercise. excessive cardio can HIIT increases EPOC (excess post-exercise oxygen interfere with the positive effects that come with consumption) resulting in an elevated fat loss state for weight/resistance training. In the context of optimizing body composition. At the time. Use your imagination.CARDIO HIIT trains the body to effectively remove metabolic waste from the muscles between intervals. or working on a stationary cycle. POWERED BY SIMPLYSHREDDED.g. such as a jump rope. dozens of activities for 30 minutes and the numbers are based on an individual who weighs 185 pounds. it’s an easy way to chip away at calories throughout the week without adversely affecting your time lifting weights. By quickly removing lactate and other by-products resulting from high intensity exercise. followed by a final 20- second high-intensity blast. You can do these workouts using tools. LISS is a bit like spending money eating out. or simply doing jumping jacks. Just follow the work-to-rest The table below lists the calories burned by doing intervals as indicated. you enable the body to be primed and Low-intensity cardio doesn’t have the acute ready for another bout of high-intensity exercise metabolic benefits of high-intensity cardio. Sprint) 60 seconds: Rest or low-intensity exercise (E.g. but with less rest.COM 52 . it doesn’t seem like much but at the end of the month it’s surprising how much you have spent. or sprinting. 20 seconds: High-intensity exercise (E. Walk) Repeat another 10 times. Cardio not only has cardiovascular health benefits. Cardio is a tool to HELP accomplish this. Creating a caloric deficit is what’s most important in getting leaner. Adherence.COM 53 . and recovery all need to be considered when structuring your cardiovascular strategy. but will help improve our ability to recover between sets and thus increase our work capacity. and not a necessity. time. POWERED BY SIMPLYSHREDDED. inclusion of cardio is suggested for reasons mentioned in this chapter. Having said that.CARDIO Incorporating Cardio into the 12 Week Shred Program Phase 1: (Weeks 1-2) 1x LISS per week Phase 2: (Weeks 3-6) 2x LISS per week Phase 3: (Weeks 7-12) 2x LISS + 1 HIIT per week HIIT and LISS both have a place in your training plan. . of L-leucine. Much of the research thus far has uncovered that a key substrate in the activation of mTOR is the amino acid L-leucine. Note: These supplements are all optional Promotes recovery and muscle growth Attenuates soreness/reduces fatigue Presents an easy option to hit your daily Arguably the most popular sports supplement on protein requirements the market. whey protein is one of the highest quality protein sources you can take in. This supplements can be the perfect way to get more might be alleviated by choosing a pure whey protein in your diet. whey protein common issues with whey protein products. is one of the best sources of all You may use it daily as needed to meet your nine essential amino acids. isolate product over a whey concentrate (which contains more lactose). since lifting routinely Upset stomach and indigestion are the two most increases protein demands. and for good reason. POWERED BY SIMPLYSHREDDED. So in short. Whey protein. the acclaimed gold standard of supplementation. Whey protein presents gym-goers with a highly bioavailable.12 WEEK SHRED Supplementation Moreover. complete protein source to help meet their daily protein needs. studies corroborate that the proportion of leucine in a given protein source has direct effect on the peak muscle protein synthetic rate attained in the postprandial state. Naturally. and more importantly protein requirements.COM 55 . you’re still ingesting all the amino acids that were originally there to begin with. Therefore. whey protein itself is not bad for the metabolic rate. specifically fat. TEXT POWERED BY SIMPLYSHREDDED. However. These supplements do this by acting on specific receptors and chemicals in the body that regulate fat oxidation and increase A: No. whey protein is derived from cheese so it does contain dairy. A: No. fat-loss by increasing metabolic rate and/or use whole foods when possible. but this has little ramification in regards substrate) as energy to how your body utilizes the protein since ● Increase energy and focus denatured protein is essentially “hydrolyzed” ● Lower rate of perceived exertion protein. which will help them be more diet. This myth stems from the issue of renal also provide stimulation to the central nervous impairment in individuals who have chronically system and give users a sense of greater energy superfluous amounts of protein intake in their throughout the day. adipose tissue oxidation (the use of fat as energy). more effectively. mix it up. Certain ingredients. protein. taking these supplements will help you burn more energy and utilize substrates. It has nothing to do with the source of the active. like caffeine. ● Increase metabolism ● Enhance the use of fat tissue (and other A: Yes. DO NOT rely on whey keep in mind that these supplements enhance protein as your sole source of protein. As noted above fat burners/thermogenics work to increase your metabolism and enhance adipose tissue oxidation.SUPPLEMENTATION Use as needed to meet your protein Before we dive into fat-burners/thermogenics.COM 56 . kidneys. requirements. molecule. we can say cost-to-benefit ratio and safety/tolerability. resulting in increased power/strength output up for poor dietary habits and lack of exercise. This is achieved upon donation of a highly Follow the dosing instructions on the label of the energetic phosphate from a phosphocreatine molecule to an ADP (adenosine di-phosphate) specific product you’re using. thus forming a new ATP molecule. Acts as a neuroprotective agent since brain cells rely heavily on ATP for membrane integrity A: Certainly not. Bloating/cramping (even though “bloating” in this sense is actually conducive to creatine stimulating muscle growth) Dehydration (if not drinking ample water) TEXT POWERED BY SIMPLYSHREDDED.SUPPLEMENTATION Side effects should be rather minimal if you use a Creatine monohydrate has stood the test of time safe. contract). it is important to know that no protein synthesis supplements will “do the work for you” or make Bolsters ATP production.e. your muscles are constantly using up and restoring Most fat-burners/thermogenics are best taken ATP levels in order to perform work (i. efficacious fat-burner/thermogenic. which in turn increases A.COM 57 . Increases intracellular water levels in muscle cells. before working out and possibly again at another time in the day. cells is through the phosphocreatine energy system. The energy currency of the cell is known as Adenosine Tri-Phosphate (ATP). While it when it comes to weight training and athletic is impossible to list specific side effects without performance. that SimplyShredded’s VANQUISH ELITE was formulated to avoid side effects and maximize fat burning. it can certainly assist you throughout the fat-loss process. but if you buy a properly- formulated product. Essentially. The best thing is to simply follow One way to restore depleted ATP stores in muscle the instructions on the bottle/label. It’s one of the most efficient supplements to consider when looking at its knowing the product you’re using. No. it’s likely due to an increase in the amount of fluids you consume. NOTE: Creatine may be “front-loaded” at a higher dose (generally 8-10g/day. A: I have no clue where this common claim originated from but the answer is no. that’s fine (and often times favorable). split in two doses) to achieve quicker saturation of cells. A: No. intracellular levels. TEXT POWERED BY SIMPLYSHREDDED. not the creatine itself. not unless you’re taking exceptionally high amounts (and even then it’s unlikely). required. Preferably pre-workout but it’s not a major issue when creatine is ingested so long as it is kept consistent A: Contrary to popular belief. just no.SUPPLEMENTATION Avoid use if you have renal issues or diabetes A: Unbeknownst to you. these purported Most studies have concluded that once a “highly absorbable” forms of creatine are actually saturation point is achieved creatine can be less bio-available than the tried-and-true dosed between 3-5 grams/day to sustain monohydrate form. but this isn’t A: Yes. but there is little evidence that nominal doses cause such issues. Creatine may be a risk for those with pre-existing renal impairment.COM 58 . In a nutshell. vitamins work by making sure your body has an adequate intake of important micronutrients.) per day to function properly. A: Frankly. spectrum of micronutrients that may be absent Many processes that we carry out in everyday life from your diet. yes. The body requires that we ingest a certain amount of micronutrients (i. even if you do eat a lot of nutrient- are thanks to micronutrients. minerals. so you can perform better and live healthier. 1 serving per day is all that should fail-safe to avoid vitamin and mineral be needed. Multi-vitamins contain a whole polyphenols. multi-vitamins contain fat-soluble micronutrients which should be taken Prevent micronutrient deficiencies with food to ensure proper absorption. multi- dense foods (like fruits and vegetables).e.SUPPLEMENTATION Multi-vitamins are unique in the supplement Follow the label’s directions for your specific industry in that they present consumers with a multi-vitamin. A: More often than not. Enhances well-being and cognition Bolsters the immune system May cause dehydration if you do not drink adequate fluid throughout the day It is usually advised to take your multi-vitamin with the first meal of the day TEXT POWERED BY SIMPLYSHREDDED.COM 59 . etc. vitamins. deficiencies. . The heavier we are the The following data should ALL be considered prior more effort we have to exert to move our to making an adjustment to your fat-loss strategy: body. down regulated in an attempt to close the gap on It’s best to take progress photos facing a the energy deficit and preserve adequate levels of window with the camera between you and body fat. POWERED BY SIMPLYSHREDDED. we want to start with our ceiling high for adjustments with regards to diet and cardio. Decreased TEF (less food to digest) Homeostatic hormonal mechanisms This should trump ALL of the other factors that will be listed.12 WEEK SHRED Adjusting the plan As we drop bodyweight our Daily Calorie Requirement (DCR) decreases. lower expenditure from exercise and non- exercise activities. the window. even with the most well thought out strategy you will have some metabolic adaptation and you will likely plateau. If you are looking leaner in the mirror or through progress photos then DO NOT CHANGE ANYTHING. This will allow for the most consistent light. This will prevent any inconsistencies in shadows When our stores get low our expenditure is that can mask what’s actually occurring. Progress photos should be taken in similar light in the same location if possible. The greater the caloric restriction the more we adapt to an intake. This boils down to individual preference and what Decreases in overall body mass lead to will allow for long-term sustainability. However. For this reason. and we will need to reopen the energy deficit for fat loss to continue.COM 61 . 5-1% of coming from carbs and fat. For those at an overweight or obese level you should go with a bigger drop in the 100 to 200 While the mirror and progress photos are range. muscle) so each day under the same conditions (upon therefore. Which would result in a recommendation of lowering carbs by 5-10 grams per day and fat by 1-2 grams per day. Measurements worth taking for tracking fat loss include: .ADJUSTING THE PLAN When decreasing calories. Weigh in for preserving lean body mass (ie. Note: For those of you who have been dieting for a Increase the energy deficit by an additional 10. If you see positive changes in This will depend what level you are at (read below the mirror and/or measurements but not on for recommendations). There is a lot more that goes into bodyweight than just adipose tissue. they are also qualitative in nature. The reason we do loss.Waist circumference at navel If you’re a general dieter and dropping calories for . stick to a 25 to 50 calorie drop. you want to maintain your protein waking and after using restroom) and track intake at a constant level throughout your cut. the scale then DO NOT CHANGE ANYTHING. If the scale isn’t moving but say your waist is going down. bodyweight will ensure that the drops are coming primarily from fat stores assuming you have your bases covered with adequate protein intake and training design/execution (which you will).COM 62 . there is obviously a correlation between not decrease from protein is because it is crucial weight loss and fat loss over time. The your weight daily (using the Weight Loss Log calorie drops would be much better served Spreadsheet). POWERED BY SIMPLYSHREDDED. GREAT. typically we only While we are primarily concerned with fat decrease from carbs and fat. then you know you are losing body fat and SHOULD NOT CHANGE ANYTHING.Hip circumference at widest point the first time then you should go with a range of 50 to 100 calories per day. and have reduced calories a fair amount 15% from further dietary restriction and/or already on multiple occasions then you should added cardiovascular work. A weekly drop of ~. while. So there you have it! Simply make the necessary adjustments to each day’s macros and sprinkle some more cardio in (like an extra HIIT or LISS session) and be patient. POWERED BY SIMPLYSHREDDED. trainees can build muscle and lose fat 6 grams per day. and high-carb days. Progress should pick back up. John wishes to deduct 15 grams simultaneously. Do not rely solely on the scale to determine if As a general dieter the recommendations are to you are progressing.COM 63 . Reduce calories in the form of carbohydrate and fat. therefore plateaus plateau.ADJUSTING THE PLAN John (General Dieter) has just reached week 4 of Our DCR adapts as we lose body fat to protect his 12 Week Shred and has hit a weight loss against continued fat loss. increasing cardio or both. When fat loss stalls we must reopen the calorie deficit by decreasing macros. Many relatively new lower carbs by 10-15 grams per day and fat by 3. occur at given calorie intakes and cardio levels. which can obviously partially from carbs and 5 grams from fat on both his low mask drops on the scale. There is no way gram and most alcoholic beverages get the around it. Strength is not linear. If it levels off to the appropriate rate stay put. This is NOT to say you can’t have any alcohol. If you are hitting your macros (Fat/Carbs/Protein) Alcohol contains approximately 7 calories per then you are hitting your calories. If you want to work an occasional beer or glass of wine into your daily calorie intake. Expect some bad days and keep grinding. Many apps allow you to input calories in addition to the macros. that is fine. Food labels use rounding. another week or two and reassess. If you strongly believe your intake should be yielding a caloric Moreover. alcohol impairs cognition and can deficit then it probably is. it behooves you to avoid such If it’s less than 4% of total weight then hold off events if you are serious about your physique. (and elsewhere). You could just be stressed and water retention is masking fat loss. 5 to 7 days. While drinking copious amounts of alcohol is often a socially acceptable form of entertainment.” POWERED BY SIMPLYSHREDDED. and there is also a potential for error on behalf of the person inputting the data in to the database. majority of their calorie content from carbohydrates. If it continues.12 WEEK SHRED Frequently Asked questions This may happen. and you just need to interrupt with your ability to perform in the gym hold out a bit longer.COM 64 . Just don’t go drinking a whole six pack and think that is considered “moderation. just that you should restrict intake to maybe 1-2 drinks per week if you must have any. but increase calories by 5-10%. Yes! Endless crunches will not melt away the fat from your midsection.5 gallons result of low body-fat. when the have a host of harmful effects in humans. you're simply carrying too much body-fat. 1-1. amount of water being taken in becomes less including tendency to overeat the next day and than the amount being lost. you'll start to see that six pack peek through. and without enough water. It just doesn't work that way. In regards to ab training. as well. Visible abs are simply a based on size.FAQ We are in a dynamic state of losing and Even acute losses of sleep have been shown to replenishing water in our bodies. two things that spell dehydrated. which is generally not favorable for proper performance and overall health can be greatly appetite regulation. below 12%) per day is usually sufficient. Aim to get at least 7-8 hours hindered. disaster when combined. The amount of water one needs on a of sleep per night. deadlifts.. daily basis varies based on their size and their activity level (active individuals generally require much more liquid than sedentary individuals).COM 65 . And despite the "burn" of high rep ab exercises. (Approx. 2 exercises per week is more than enough for vital stimulation. etc. etc. once that happens. you barely burn any calories while doing While everyone has different fluid requirements those endless crunches. So just remember if you can't see your abs very well. activity level. seated or standing presses and pulldowns. POWERED BY SIMPLYSHREDDED. Another thing to consider too is your abs get a lot of indirect work from other exercises mainly compound movements such as squats. The best thing you can do is get lean by hitting your fat loss calorie/macro goals and training properly. we become decrease insulin sensitivity. Proper hydration is crucial to maintaining cell Sleep loss usually results in feeling stressed out functions. COM 66 . A maintenance phase is essentially when your caloric expenditure and intake are in The best thing to do if you are intolerant of equilibrium. POWERED BY SIMPLYSHREDDED. If the answer is yes.FAQ If you're allergic to a certain vittles. you should Determine if you would like to continue to get definitely follow standard protocol and avoid leaner. or meat to obtain the same nutritional information. month. value. you You may refer to Chapter 5 or the Macro could try using certain digestive aids like fiber Calculator Excel Spreadsheet to calculate this supplements and digestive enzymes. Using websites/apps like CalorieKing or MyFitnessPal you can simply search the fruit.5-1 lbs. then continue dieting them. diet. If you decide you would like to begin a could be life-threatening if care is not taken. The goal is to add calories slowly over a few weeks so you add as little body fat as possible. mass phase. Allergies are a serious medical condition for fat loss using the recommendations within and trigger an immune system response that this book. Sometimes fruits. You will want to slowly start adding calories back into your diet as you transition to a maintenance phase. vegetables. To find how many calories you require certain foods/ingredients is either sparingly for a maintenance phase you will need to simply ingest those things or eliminate them from your calculate your DCR (Daily Calorie Requirements). and meats do not come with nutritional information. then slowly add calories in the form please consult a physician if you are concerned of carbs and fat until you are gaining . per about a food allergy. If you absolutely cannot eliminate them. vegetable. You may even get leaner during this process if you keep training hard and control your food intake. you get Please send it all through to more for your money with these options transform@simplyshredded. but when you feel hunger pain coming on the last thing you want to do is be around the kitchen when grandma is whipping up her famous chocolate chip cookies.FAQ Eat your food slowly to give your brain time to catch up with your stomach. and keeping enough liquid in your stomach while Download a macro/calorie tracking app such you eat will create a sense of fullness (not to as MyFitnessPal and start logging your meals mention it’s great for digestive purposes). veggies and certain cooked grains are generally lower in calorie density. yourself for upcoming workouts. low-fat dairy. Try and keep yourself preoccupied with other things and you’ll notice you stop worrying about food so much. Get up off your butt and make it happen! This Fibrous vegetables and fruits are program means nothing without YOUR micronutrient-dense.com because the water promotes satiety and adds volume to your food. You may also calculate them manually using the methods provided in chapter 5. lower-calorie options ACTION! that provide bulk to waste in the intestines and make you feel full. fruits. beans. Use the provided Excel spreadsheet to Drink plenty of water (or other low-calorie liquids) calculate your fat-loss macronutrient goals. Vacate your mind from food This sounds like common sense. POWERED BY SIMPLYSHREDDED. Essentially.COM 67 . Hit your daily macro goals (Fat/Carbs/Protein) Weigh in each day under the same conditions Eat foods that provide more satiety early in your (upon waking and after using restroom) and meals: record your weight. Water content foods such as soups. If you eat very quickly you may end up taking in an excessive amount of Refer to the printable workout logs to prepare food and not feeling satiated. fish. poultry. lean meats. The benefits of staying hydrated are numerous. you just get stronger.KEEP THE DRIVE ALIVE I t n e v e r g e t s e a s I e r. POWERED BY SIMPLYSHREDDED.COM 68 . COM 69 .12 WEEK SHRED POWERED BY SIMPLYSHREDDED. REFERENCES POWERED BY SIMPLYSHREDDED.COM 70 .