312031166-12-Week-Shred.pdf

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.

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12 WEEK SHRED


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12 WEEK SHRED

Overview

Look in any bodybuilding/fitness related magazine and you’ll come across outlandish diets that greatly restrict the reader. Ultimately, these diets fail because they are impractical and promote deprivation. Just because you are trying to shed off some flab doesn’t mean you have to sacrifice everything you enjoy about food in the process. Rather than going to the extremes of eliminating certain food groups and/or macronutrients, it is better to follow a more modest approach that slightly restricts calorie intake but yet gives the dieter the freedom to work in portions of foods they genuinely love.

One of the most important things to keep in mind as you read your way through this book is that knowledge is power. The information to be presented here is meant to teach you the fundamentals of what makes the body lose fat and build muscle and how to optimize these processes with proper training and diet. It’s rather simple to lay out a program and tell people to follow it, but that’s also ineffective and doesn’t inspire readers to really think for themselves. This book is not only a guide to an effective fat-loss program, but also an educational tool that will propel your understanding of human physiology and nutrition. It is imperative to grasp the reasoning for why things are a certain way, and that is exactly why this book contains a bounty of information. The more informed you (the reader) are, the more prepared you will be to succeed.


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OVERVIEW It can’t be stressed enough from the get-go that no matter how perfect a plan sounds on paper, it will fail if you do not stick to it for a significant period of time. The number one reason many people fall short of their health and fitness goals is simply because they are inconsistent and eventually quit altogether. Even if you follow a suboptimal regimen for a long period of time, you will see decent results. So which is better, a perfect plan and inconsistency or a decent plan and being consistent? The latter case prevails every single time. Many people want instant gratification when it comes to their physique goals, but the reality is that you have to create yourself every day.

For example, if a business owner was reviewing their yearly sales, they might notice that 80% of their revenue comes from 20% of their customers. This is information that the owner could then use to maximize the efficiency of his/her marketing by targeting that loyal 20% of customers more aggressively in the future.

It’s not a stretch to assume that 80% of one’s results come from 20% of the exercises in their current training routine. If you want to maximize your efficiency and time in the gym, wouldn’t it make more sense to focus on those key exercises that contribute to the majority of your results? Or 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.

The “80/20” principle is a simple observation that many things in life don’t have even distributions. It was originally founded after examination revealed that 80% of Italy’s wealth belonged to 20% of the population. It should be noted that the 80/20 principle is simply a rough guide about typical distributions; it is not a law of nature and the numbers don’t need to add up to 100.


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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 should look like. Also, it’s important to address how progress is not always visible to the human eye, and also that obstacles are inevitable on your journey.

More often than not, people tend to shoot themselves in the foot by not having any realistic goals as they embark on their endeavor to create a better, healthier body.

Furthermore, goals are meant to encourage (and push) one’s self, but they must be realistic. It’s okay to be an optimist and hope for big changes, but don’t be impractical as that will only hamper your results. With that said, 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:

  

If you don’t have realistic goals and a plan on how to reach them, then you’re simply preparing to fall short. The best way to categorize goals is as either short-term or long-term. Generally, a short-term goal is something that can be accomplished in a matter of weeks, or maybe even days. Long-term goals are things that you hope to achieve in a few months or further down the road.

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  

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 Track and reach your daily calorie quota each day this week

Lose 15lbs of fat in the next 3 months Increase bench press by 30lbs in the next 3 months Reduce waist size by 3 inches in next 3 months


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OVERVIEW

If you’re not progressing in some fashion on a weekly basis, then you’re simply running in place and wasting your time. Most people that start on a diet and exercise program never see it through to the end because they’re unsatisfied with their short-term progress and give in to their old habits. For whatever reason, people often can’t see the forest for the tress when it comes to their health and physique. It’s not uncommon for people to scrutinize their body on a daily basis and worry over every minute change they see. Honestly, the best way to avoid paralysis by analysis is to give yourself time and realize that big changes don’t happen overnight.

For better or for worse, setbacks/obstacles are going to be inevitable on your journey to a better physique. The path to success is often a very bumpy one, but that’s what makes it all worth it in the end. Don’t let things that come up throw you off your plan. It’s only natural that unexpected life events will crop up at some point and cause you to make some adjustments, and that’s perfectly ok. The worst thing you can do is let those obstacles completely ruin your plan.

Also, realize that stress is a part of living. The obstacles that lay before you are what give meaning to your journey. It will be just that much more gratifying to overcome everything that stands in your way when all is said and done. Just be resilient; don’t let a little bump in the road throw off the entire trip.


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12 WEEK SHRED

MYTH BUSTERS

Therefore it seems wise to take a look at some common training and nutrition myths and more importantly, the reality of things. Fear not; it’s time to put the most popular myths under the microscope and decipher the facts from fiction.

Reality: Do all the crunches and leg raises you want; if your body-fat remains too high you won’t see anything but a chubby belly peeking through your shirt. Look at a really skinny, lean person who rarely lifts weights or even trains their abs…notice how you can still see their six-pack? It’s because they have such low body-fat. If you want that abdominal wall to appear carved, you need to lose fat. Period.

Reality: One of the most frequent debates that plagues the fitness industry is how frequently one should eat to lose fat. Well frankly speaking, there isn’t much to debate anymore since this theory has been contradicted in a plethora of research studies. Many fitness “gurus” and nutritionists believe that if you eat more frequently, you will naturally boost your energy (calorie) expenditure due to the thermic effect of food (TEF) increasing. However, this is a flawed assumption. The fact of the matter is that when energy intake is kept constant, the net TEF at the end of the day is the same, independent of meal frequency. For example, if someone gives you six 4-oz pieces of chicken breast to eat throughout the day, at your discretion, you might either: A. Eat one 4-oz breast six times per day and slightly increase your energy expenditure (due to the TEF) each time…OR B. Eat three 4-oz breasts at two different times and experience a larger increase in energy expenditure (again, from the TEF) at those two respective feedings.


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OVERVIEW More simply, if the net TEF of eating ALL six 4-oz breasts is 240 calories, then eating 1 of the breasts at a time would yield a TEF of 40 calories per feeding, while eating three at a time would yield a TEF of 120 calories per feeding. You still reach the same net TEF at the end of the day in either scenario.

Essentially, they’re constantly spiking blood glucose and not using the energy for anything, so it ends up being stored and eventually converted to adipose tissue. As such a habit progresses it manifests itself into type-II diabetes due to impaired insulin sensitivity.

Reality: This is simply not how your body utilizes adipose and muscle tissue physiologically. Adipose tissue is liberated and oxidized under the proper circumstances, not converted to muscle tissue. Building skeletal muscle requires many different conditions and metabolic intermediates than burning fat does. That being said, weight training is definitely the best way to stimulate your body when trying to elicit muscle growth and burn body-fat.

Research does indicate that overweight individuals are susceptible to impaired insulin response… so yes, overeating carbs can be an issue.

Intuitively, people figure they will just cut back (or practically eliminate) carbs altogether and all will be fine. However, the reality is that carbs shouldn’t be eradicated from your diet, but just controlled (like any other macronutrient).

For many individuals, it just won’t remain a practical long-term lifestyle to avoid carbohydrates, 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.

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.


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OVERVIEW

Reality: This is taking the saying, “You are what you eat,” a bit too literally. Fat may contain more calories per gram than carbohydrates and protein, but it doesn’t make you fat simply by consuming it—eating too many calories (no matter where they come from) is what makes you fat. Moreover, fatty acids play an integral role in your health and well-being. Essential fatty acids, like omega-3 fatty acids, are necessary for proper cellular and heart functioning. It is best to try and take in a variety of unsaturated fatty acids from sources like avocados, walnuts, almonds, cashews, flax, olive oil, fish oil, etc. That being said, saturated fatty acids, like those found in butter and egg yolks, are also a vital part of your diet (albeit in lower quantities).

Reality: This is actually a rather odd supposition given that weight training helps increase muscle mass, which in turn increases metabolic rate since muscle is more metabolically demanding than fat tissue. Moreover, anaerobic training stimulates mitochondrial biogenesis and thus increases mitochondria levels within cells; mitochondria are cell organelles responsible for large productions of oxidative energy.

Reality: Contrary to popular belief, weight training (especially at high-intensity) can actually stimulate osteogenesis and increase bone mineral density. The key to keep in mind here is that the osteogenic effects appear to be most pronounced when training intensity is at or beyond the lactate threshold. In fact, this is one of the reasons weight training is often recommended for elderly individuals, especially those with bone health issues.

Reality: This theory is derived from the idea that weight training can damage the epiphysis, which would subsequently disrupt normal bone growth, but the reality is that weight training, if anything, could actually serve to prevent such damage. As noted above, weight training is actually beneficial for bone health/development, and this effect is conducive to the healthy maturation of adolescents.


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OVERVIEW

Reality: As with the “bone health” myth, weight training, especially at high-intensity, appears to actually alleviate many arthritic symptoms in comparison to no training. On the contrary, running and other forms of cardio may actually induce osteoarthritic changes. Hence the rationale for doing tons of cardio (specifically running) to “save your joints” is rather baseless.


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12 WEEK SHRED

The science of fat loss explained

Well, frankly, AMPk increases lipolysis (breakdown of fat), enhances fatty acid oxidation, improves glucose uptake into muscle tissue, and inhibits lipogenesis. In essence, it is the “metabolic switch” for burning fat. Fat loss is largely regulated by the enzyme adenosine monophosphate-activated protein kinase (AMPk), a trimeric protein expressed throughout many tissues in the body.

Physiology lingo aside, AMPk is activated when the cell is in a state of energy deprivation (i.e. the ATP: ADP ratio drops). This occurs during times of nutrient (specifically glucose) deprivation, ischemia (lack of blood supply to an organ), exercise, and/or use of certain chemicals/drugs. Conversely, things such as eating and excessive glycogen levels inhibit AMPk activity (since the ATP: ADP ratio is elevated).

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A protein found in almost all cells, called AMPk acts to "turn on" fat-burning mode

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Controlling calorie intake and exercising are the best ways to activate AMPk and burn fat!

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The great news is that the nutritional advice in this book is specifically designed to activate AMPk and propel your fat-loss efforts!


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12 WEEK SHRED

PERFORMANCE NUTRITION

Ask any 8 year old how to lose weight and they will tell you “Eat less and move more.”

Make no mistake, there are certainly variables we want to control, but micromanaging to the point where adherence is a daily struggle is not what we want. That being said, a purely reductionist approach won’t optimize our outcomes.

For long-term adherence, it’s absolutely imperative to have a basic understanding of how basic nutritional management works and how variables can be adjusted. Anyone can follow a cookie cutter meal plan in the short-term and see results. But what happens when you plateau or get tired of eating the same thing every day? Being equipped with the knowledge of when, why, and how to adjust your dietary menu or long-term strategy can save you a lot of time and frustration. Additionally, it will make your life a lot easier and oftentimes more balanced.

The FIRST thing we need to remind ourselves of when discussing nutrition is our primary objectives. When the goal is getting shredded, those objectives are fat loss and muscle maintenance/growth. Below are the two very basic rules when it comes to energy balance and body composition:  

Based on the above, you can see why bodybuilders and physique athletes often have designated periods of weight loss and weight gain. In a perfect scenario this could be termed “fat loss” and “muscle gain.”


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PERFORMANCE NUTRITION For our objective, we are going to require a caloric deficit with the finer details adjusted within our nutrition and training to accommodate for maintaining, or potentially gaining muscle (depending on training history).

In this book we will teach you how to set up and track macronutrients (fat, carbs, protein), and how to adjust these variables when plateaus occur.

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).


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

Provide you with adequate nourishment

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Enhance your performance (in and outside the gym)

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Satisfy your food cravings

The idea behind "Flexible dieting/IIFYM" is that all you need to worry about is meeting your macronutrient AND micronutrient quotas; whatever foods you choose to eat to satisfy that condition is simply a means to an end. When your body ingests bacon, for example, that protein will be utilized in same fashion as protein from chicken. Carbohydrates that come from Oreo cookies will be utilized in much the same fashion as carbohydrates coming from wheat bread.

Notice these aren't being noted as “clean” foods because that term is nonsensical; these are more properly foods termed “nutrient dense.” But again, if someone wants to incorporate some foods that are more nutrient-devoid/empty calorie (like Oreo cookies or pastries, for example) they can do that assuming they still reach their overall needs (by hitting their macros) at the end of the day (and assuming they are balancing their macronutrient proportions at each feeding).

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.

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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 

By controlling our macronutrient intake, we in turn control our caloric intake. Paired with a wellmanaged resistance and cardiovascular training protocol, we can fairly easily control both sides of the energy balance equation.

Let’s say this individual burns an average of 2,500 calories per day (including exercise). This macronutrient intake should lead to weight loss (1,970 calories < 2500 calories).

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


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PERFORMANCE NUTRITION The discussion and recommendations below are based on research as it pertains to optimizing body composition. We are painting in broad strokes to get you the information you need to create a starting point in structuring your diet for improving your body composition.

Since we will require a caloric deficit to get leaner, protein intake needs to be sufficient to:  

maximize muscle protein synthesis (the building of muscle protein) 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. Adequate protein intake will help retain lean body mass as we strip body fat, which is vital to attain the muscular separation we are after.

Through digestion, protein is broken down into amino acids which are then absorbed and either used to build new proteins in the body (a term called protein synthesis), or used as energy. In the fitness industry it’s not uncommon for people to have the mentality of “If a little is good, then a lot must be great.” This is especially true when it comes to protein. Fortunately, science has helped bridge the gap between “in-thetrenches experience” and what’s supported in research.

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 to stimulate muscle protein synthesis. Having too many meals a day may not allow us to achieve this threshold within each meal. There is also some evidence that muscle protein synthesis is refractory in nature, meaning it peaks before returning towards baseline despite a continued elevation of amino acid levels in the blood. This indicates that a return towards baseline is likely necessary to optimize further elevations in muscle protein synthesis as a result of a protein containing meal.

There are entire careers built around the study of protein intake and body composition, so this book will only cover the essentials. The recommendations provided will cover our bases to ensure we have a suitable intake and distribution to support getting you shredded.


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PERFORMANCE NUTRITION It’s recommended to split protein up evenly across 3-6 meals. This will help ensure you meet the required leucine threshold per meal, while allowing enough space between meals to reap the benefits of multiple protein feedings. Just as importantly, having a more manageable amount of meals also allows one to fit meals around their schedule and not the other way around.

Oils (Olive, Fish, Coconut, etc) Nuts and Seeds Avocados Nut butters (Peanut, Almond, etc)

Chicken Breast Lean Beef Low Fat Pork Cottage Cheese Whey Protein

Carbohydrates are also the source for dietary fiber and many essential micronutrients imperative for overall health. DO NOT neglect fiber and micronutrient consumption within your diet. While a multivitamin can offer a bit of a security blanket, aim for nutrient-rich whole foods to make up the majority of your diet.

Tuna Turkey Breast Egg Whites Low Fat or No Fat Cheese Soy Protein

This isn’t the 1990s anymore, more people are becoming educated on the importance of an adequate fat intake. Fat is used in the production of hormones as well as in the construction of cellular membranes. From a behavioral eating standpoint, fats can increase satiety and fullness from a meal due to their caloric density and ability to slow digestion.

Within the context of body composition the right fat intake within our diet will:  help attenuate decreases in anabolic hormones as we diet  leave enough calories for sufficient protein and dietary carbohydrate

Carbohydrates (specifically in their stored form as muscle glycogen) are our primary fuel source when we train.

Carbohydrate intake is VERY individual and dependent on a number of factors including but not limited to:  Amount of lean body mass  Training volume  Insulin sensitivity (ability to dispose of carbohydrates in muscle cells) Carbs should be distributed in a manner that allow you to perform your best during training and keep you alert throughout the day without wildly variable changes in blood sugar levels.


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PERFORMANCE NUTRITION Sweet Potatoes Oat Meal Wheat Bread Pasta Vegetables

Brown Rice Oat Bran Beans Fruits

Fiber provides bulk to waste in the intestines and promotes healthy gastrointestinal functioning.

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

Soluble fibers mesh with water to form a gel and slow the digestive process, which as aforementioned can help attenuate blood sugar levels. Insoluble fibers, on the other hand, travel through the GI tract without dissolving and speed the passage of waste through the gut (i.e. they have a laxative effect).

Spaghetti, whole-wheat, cooked Barley, pearled, cooked Bran flakes Oat bran muffin Brown rice, cooked Bread, rye Bread, whole-wheat or multigrain Split peas, cooked Lentils, cooked Black beans, cooked Lima beans, cooked Baked beans, vegetarian, canned, cooked Sunflower seed kernels Almonds Pistachio nuts Pecans Artichoke, cooked Green peas, cooked Broccoli, boiled Turnip greens, boiled Brussels sprouts, cooked Sweet corn, cooked Potato, with skin, baked Carrot, raw

Adults should aim for a diet that contains 30 g to 35 g of fiber per day.

Raspberries Pears, with skin Apples, with skin Bananas Oranges Figs, dried Raisins


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PERFORMANCE NUTRITION The carb cycling diet is very simple; it works like this:  Throughout the week, you rotate through 5 lowcarb days and 2 high-carb days.  All days require a high protein intake.

In essence, carb cycling acts as a means of regulating your endocrine system (and thus metabolic rate). When you impose aggressive, chronic energy deprivation on yourself (such as when dieting for fat loss), your body compensates by lowering its demand for energy (i.e. metabolic rate slows). Lowering metabolic rate is a basic survival mechanism in many organisms; it would be counterproductive for an organism to be burning through energy rapidly when nourishment is restricted. A lower metabolic rate means your metabolism is actually becoming more efficient…yes, MORE efficient.

The most notable endocrine adaptations associated with chronic energy deprivation are the lowering of thyroid hormones (thryonines) and the fat-secreted hormone (adipokine) leptin. 1. First, leptin’s primary role is regulating metabolic expenditure as well as caloric intake, both of which have obvious implications with regards to bodyweight. 2. Second, thyroid hormones act on nearly every cell in the body to increase metabolic rate.

Therefore, the sensible solution to avoid diet-andexercise induced metabolic slowing is to acutely increase energy intake (especially carbohydrates) to help revive hormonal and metabolic factors.

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A good way to think of this is as your metabolism being a vehicle and food is your fuel source; you want a less efficient vehicle as it will need more gas to travel the same distance than a more efficient vehicle. So in metaphorical terms, if you want to eat more (e.g. maximize the amount of gas you need to get from A to B), you better decrease your metabolic efficiency...or start shopping for a Hummer.

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Stimulate an insulin response that shuttle nutrients in your muscle cells, causing them to grow Replenish glycogen stores that fuel your muscles Make you feel good and energized

Promote fat loss by tricking your body into burning fat for fuel (instead of the sugar from the carbs it would normally get) Keep your body more receptive to insulin, improving your body’s muscle-building response


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To lose fat, you need a negative energy balance, also known as a calorie deficit, where you’re consuming fewer calories than you burn.

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Protein contains 4 calories per gram o Protein (specifically amino acids) are the building blocks of new muscle tissue. 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, allow the nature of your lifestyle to dictate meal frequency.

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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.

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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.

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Fiber provides bulk to waste in the intestines and promotes healthy gastrointestinal functioning. o Adults should aim for a diet that contains 30 g to 35 g of fiber per day.


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12 WEEK SHRED

nutritional strategies

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If you want to take the guess work out and know exactly what you’re putting in your body, then it is best to get in the habit of counting your calorie intake, and also tracking your macronutrient intake as well. If you want to roll the dice and play the guessing game then that’s up to you. However, bear in mind that you wouldn't expect to bake the perfect cake by guessing the required amounts of flour, sugar and butter in the recipe. You also wouldn't expect that cake to rise appropriately if you set the temperature of the oven at random and changed it intermittently whilst cooking; nor would you expect your cakes to taste similar from one bake to the next should you repeat the steps above.

If you're constantly consuming different amounts of protein, carbs, fats and calories from day to day, the progress you make and your physique development will be reflective of the disastrous/inconsistent baking methods that were just mentioned.

Scientifically speaking, a calorie is simply the amount of energy (heat) needed to raise the temperature of 1 gram of water by 1 degrees Celsius. It is likely that the definition we’ve just given you has only made the idea of a calorie even more confusing, so let’s use a real-world analogy to make it more comprehensible:

Of course, if you overload your car’s gas tank with fuel it would simply start overflowing. Unfortunately, when you overload your body with more fuel/calories than it needs, the excess is converted to triglycerides (fat molecules) and stored as fat.


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12 WEEK SHRED NUTRITIONAL STRATEGY

We’ve already established that your body needs fuel to function. Every day, your body uses a certain amount of energy – quantified in calories – to perform basic functions like breathing, maintaining core body temperature and pumping blood through veins. Your body will perform these vital functions even if you decide to stay in bed for the entire day. Therefore, your body is burning fuel – aka calories – even when you’re resting. This is referred to as Basal Metabolic Rate (BMR). You’ll maintain your current weight as long as you provide your body with sufficient calories through food. When trying to lose fat, a calorie deficit is exactly the scenario we want to create as fat tissue will start to be burned as fuel—a process called fattyacid oxidation.

Let’s say your body needs 3000 calories per day to maintain its weight – you can also say that your BMR is 3000 calories. If you consume 2500 calories per day and burn 500 calories at the gym then your calorie deficit is 1000 calories per day. BMR: 3000 calories (Amount needed to maintain weight) - Calories consumed: 2500 (Via food) + Calories burned: 500 (Via exercise) = Calorie deficit: 1000 If you repeated this process for the whole week, you would’ve burned of 7000 calories which is essentially 2 pounds of fat (1 pound of fat = 3500 calories). Ideally, a sound diet and training regimen will incorporate both exercise and caloric restriction, and that is precisely what this 12-Week Shred Program employs.

You can create a calorie deficit by either eating less and/or exercising. We recommend a combination of both for fast and lasting fat loss.


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10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5

To walk you through the entire process, let’s use an example of what it would look like for our fictional character, John:

That’s it! Hang onto that number as you will need it to calculate John’s daily calorie requirement (DCR).

Age: 22 Height: 5’10” (178 cm) Weight: 176lbs (80kg) Lifestyle: John hits the gym hard 5 times a week, works a desk job and doesn’t do much demanding physical activity out of the gym.

Your DCR is an estimation that takes into account your “activity variable.” Your activity variable is simply a multiplier set by the daily lifestyle tasks that contribute to the amount of energy you burn.

  There are a variety of equations out there that are utilized to calculate one’s BMR, but we will be using the most accurate method which is the Mifflin-St. Jeor Formula. Once again, BMR is the amount of calories your body burns at rest to maintain normal body functions such as breathing.

  

1.2 = Sedentary (desk job, and little structured exercise) 1.3 = Lightly Active (light daily activity AND light exercise 1-3 days a week) 1.5 = Moderately Active (moderate daily activity AND moderate/hard exercise 4-5 days a week) 1.7 = Very Active (physically demanding lifestyle and rigorous exercise 6-7 days a week) 1.9 = Extremely Active (Athlete in ENDURANCE training or VERY RIGOROUS physical job)


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12 WEEK SHRED NUTRITIONAL STRATEGY So once you’ve figured out which bracket of the activity variable you fall in, simply take that factor/multiplier and apply it to your BMR. Let’s use an example of what it would look like for our fictional character, John: Lifestyle: John hits the gym hard 5 times a week, works a desk job and doesn’t do much demanding physical activity out of the gym. This will put him in the activity variable “Moderately Active” and will use a multiplier of 1.5.

However, it is more important to determine your specific calorie deficit by simply taking a percentage of your Daily Calorie Requirement (DCR). For fat loss, it is recommended to deduct about 25% of calories from your DCR.

Daily Calorie Requirement (DCR) x 0.75 So continuing on with our previous example with John, since his DCR is 2,711 calories per day, he would aim to take in: 2,711 x 0.75 = 2,033 calories per day for fat loss.

This diet is not intended to greatly restrict any specific macronutrient; instead it favours a balanced approach. As we discussed in Chapter 4, each macronutrient plays an essential role in your health and performance. Recall that proteins and carbohydrates contain 4 calories per gram, while fats contain 9 calories per gram. So there you have it; pretty simple eh? John can now move onto the next step which is determining his calorie deficit.

A pound of fat tissue contains roughly 3,500 calories. Therefore, if the goal is to lose one pound of fat per week, you need to create a calorie deficit of 500 calories per day (on average).

Low-Carb Days are important as they enhance the fat loss process by encouraging your body to burn fat for fuel. They also keep your body more receptive to insulin, improving your body’s muscle-building response. There will be 5 low-carb days per week, and they will occur on . .


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12 WEEK SHRED NUTRITIONAL STRATEGY To determine your macronutrient breakdown for Low-Carb Days, simply take your suggested total calorie intake for fat loss (which is your DCR x 0.75) and apply these percentages:   

Protein: = 40% total calorie intake Carbohydrate: = 35% total calorie intake Fat: = 25% total calorie intake

High-carb days are an essential component to this diet as they allow you to:  

These particular % breakdowns for Low-Carb Days will provide you with the following: 

 

A calorie deficit that is large enough to stimulate significant fat loss, but small enough to keep muscle intact, control appetite and maintain high energy levels. Sufficient protein to maximize muscle recovery and lean mass retention. Enough carbohydrates and fats to keep mood and hormone balance in check, as well as to keep training performance near its peak.

So for John, since he is aiming for 2,033 calories on his Low-Carb Days, his macronutrient breakdown will look like this:   

Protein: 2,033 x 0.40 = 813/4 = 203g of protein per day Carbohydrates: 2,033 x 0.35 = 712/4 = 178g of carbohydrate per day Fat: 2,033 x 0.25 = 508/9 = 56g of fat per day

There will be 2 high-carb days per week, and they will occur on . To determine your macronutrient breakdown for High-Carb Days, simply take your High-Carb Day calorie goal (which is your DCR x 0.90) and apply these percentages:   



Protein: = 30% total calorie intake Carbohydrates: = 50% total calorie intake Fat: = 20% total calorie intake

So for John, since he is aiming for 2,440 calories on his High-Carb Days, his macronutrient breakdown will look like this:   

 

Refill glycogen stores and help keep your brain (and metabolism) happy. Perform better in the gym after you’ve replenished yourself with a few higher-carb meals.

Protein: 2,440 x 0.3 = 732/4 = 183g of protein per day Carbohydrates: 2,440 x 0.5 = 1220/4 = 305g of carbohydrate per day Fat: 2,440 x 0.20 = 488/9 = 54g of fat per day

 



 


31


Low-Carb Day Macros 5x/week= 56g/178g/203g or rounding to nearest five grams, 55g/180g/205g High-Carb Day Macros 2x/week= 54g/305g/183g or rounding to nearest five grams, 55g/305g/185g

While precision and consistency are optimal, being within 5g of each macro is acceptable and isn't going to derail progress. Being over or under 50-60 calories on the day is a lot different than 500-600. Context is key.


32


Macro Goals: 56/178/203 (Fat/Carbs/Protein) Software/App: MyFitnessPal.com


33 1


Macro Goals: 54/305/183 (Fat/Carbs/Protein) Software/App: MyFitnessPal.com


34


First, it’s good that you are aware that you have overshot your macronutrient intake. While that isn’t ideal, it certainly isn’t the end of the world.

However, if you slip up by a large amount (e.g. 15% more carbs than your goal called for), for whatever reason, the best solution is to make up the difference the next day by deducting carbs and fats from your goal intake (do not cut protein intake). See below for an example of how this would work:

Goal Macros: 56g Fat / 178g Carbs / 203g Protein Actual Macros: 66g Fat / 208g Carbs / 203g Protein  +10g fat, +30g carbs  Therefore, the following day we will deduct an equivocal proportion from carbs and fat intake

We have good news for you. You don’t have to eat meals on any set schedule to lose weight efficiently.

You see, meal frequency has little relevance on actual results. You can eat 3 meals per day or 6 and achieve the same thing if you’re doing everything else right in terms of hitting your daily macros and following your exercise regimen. You will probably find a smaller meal every few hours most enjoyable, but feel free to experiment. You can also play with when you start eating for the day. If you like eating breakfast, do it. If you don’t, and would prefer to wait until lunch before you start eating, you can do that too. Sometimes skipping that first meal helps with overall compliance as it allows you to eat larger meals and still stick to your numbers.

Goal Macros: 46g Fat / 148g Carbs / 203g Protein  As you can see we have deducted 10g of fat and 30g of carbs. NOTE: If you overeat protein by a large amount, deduct that many grams from your carb intake the next day. DO NOT CUT PROTEIN INTAKE!


35


Look, we get that tracking calories will feel tedious at first. Heck, for most of us it was the most annoying thing in the world when we first started tracking calories. However, if you’re going to track calories – and believe us it’s worth it – don’t leave things out. Even if it as little as eating a small chocolate bar or the mayonnaise in your sandwich.

MFP has the most user-friendly/intuitive interface of any food logging app on the market. Moreover, the food database seems to be the most comprehensive and accurate. Whether you're experienced with logging food intake or a newbie, MFP is our top app recommendation.

Track EVERYHING 

Basically, you will have to measure your food intake and will need a food log in which you document every meal. For some folks, this is painstakingly hard work so they just don’t do it.

 

Track your macro intake as outlined in this 12 Week Shred Program. (You will have to input your macro and calorie goals manually into MyFitnessPal) Monitor weight-loss progress Stay consistent with your diet



Log/track exercise (lifting or cardio) since this will skew the goal calorie/macro intakes that you calculated in this chapter.



Log/track your daily footstep count (for same reason above). Turn off this option in settings.

With today’s modern technologies, it is easier than ever to simply enter your daily food selections into software/apps on your PC, tablet, and/or smartphone. Two great starting places include:  

https://www.MyFitnessPal.com (Most popular) https://www.CalorieKing.com


36

12 WEEK SHRED NUTRITIONAL STRATEGY 1 Use metric cups for foods such as breakfast cereal. You can also use them as measuring scoops, especially for cooked rice, pasta and noodles.

If you’re new to weighing and measuring, here are some tips to help you:

Place a plate, a bowl, or a piece of baking paper on electronic kitchen scales.

Add the food you want to weigh – it may take a couple of seconds for the scales to settle and display the final reading.

Use metric spoons for energy-dense foods such as oil, butter, sugar and honey. And keep the measure level by flattening off the top of the spoon with a knife, so that it’s levelled and not heaped.

1


37


If you eat out at a restaurant you can always ask the server how big the portion sizes are and how the food is prepared. Moreover, both MyFitnessPal and CalorieKing have huge catalogues of nutritional facts from restaurants and fast-food chains.

There is no right or wrong way but ask yourself which way is most sustainable for YOUR lifestyle. Additionally, make sure you challenge yourself enough to be comfortable meeting macros when things don’t go to plan. If you forget your food at home and have to eat out then be equipped with the knowledge you need to succeed.

The general rule-of-thumb is that if something is calorie-free, then you don’t need to be so nit-picky about tracking it. Contrarily, certain condiments may be loaded with calories despite their small serving size, so be sure to read the food labels.

If you feel a bit overwhelmed at the idea of tracking your macros every day then you are not alone. However, like anything, it takes consistent practice. Admittedly, this is a point where many people want to throw in the towel (and do).

For example, mustard is pretty much free of calories (it mostly contains vinegar, salt and spices) so if you put a few tablespoons of mustard on your sandwich, then don’t worry about tracking it. Same goes for most any other calorie-free foods. But if you are instead going to use a bunch of bleu cheese dressing then you should absolutely be tracking that as it will impact your calorie intake.

All jokes aside, the learning curve can suck. It can make or break you. Remind yourself why you are doing this, and power through it. It WILL become easier, and in the end the flexibility of macronutrient management can be liberating.

Some people may do best out of the gate if they create a menu designed to hit their macros prior to each day. There is nothing wrong with this, so long as you become comfortable with tracking and know how to adjust your day as needed. Other people use the flexibility offered and thrive by not eating the same thing on any two days, or have any idea what their next meal will be.


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Yes! We recommended Eatthismuch.com

Visit: http://www.eatthismuch.com

Visit: http://www.eatthismuch.com

1. Simply enter your Low-Carb Day Calorie Goal and desired number of meals. Then click ‘Generate’ 2. Find the ‘Current nutrition targets' section and click 'Edit Targets' 3. Set the ‘Target Macros’ to ‘A percentage of calories’ and then use the following percentages.

1. Simply enter your High-Carb Day Calorie Goal and desired number of meals. Then click ‘Generate’ 2. Find the ‘Current nutrition targets' section and click 'Edit Targets' 3. Set the ‘Target Macros’ to ‘A percentage of calories’ and then use the following percentages. High-Carb Day: Fat 20% / Carbs 50% / Protein 30%

Low-Carb Day: Fat 25% / Carbs 35% / Protein 40% 4. 5. 6. 7.

Set Fiber to 30 grams Click ‘Save Changes’ Then click ‘Regenerate’ Your new Low-Carb Day Meal Plan will be created and you may even tweak the meal plan even more with the many settings/features the website has to offer.

4. 5. 6. 7.

Set Fiber to 30 grams Click ‘Save Changes’ Then click ‘Regenerate’ Your new High-Carb Day Meal Plan will be created and you may even tweak the meal plan even more with the many settings/features the website has to offer.

Create as many different meal plans as you like!


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12 WEEK SHRED TEXT

TRAINING . Many people see adaptation and stagnation as synonymous terms. While in a sense this can be true, realize that adaptation is exactly what we want. Every time we go to the gym to train we create a specific stress on our nervous system, and musculoskeletal system. From this stress we are seeking to obtain a downstream adaptation to allow us to be ready for future stressors. For an individual trying to build muscle, our adaptations are actually our goal outcomes (increased muscle size/hypertrophy and strength). A bigger, stronger muscle will be better equipped to handle that training stress in the future.

Training plateaus will inevitably happen to everyone, but how do we minimize them? Much in the same way we would increase calories during a weight-gain plateau, we would increase our magnitude of training stress to stimulate further adaptation. And much like our macronutrient intake, we should be able to quantify our workloads in a way we can easily assess and manipulate variables to accomplish our goals. While going into the gym and obliterating a muscle group can get you results, usually it’s by proxy and not by design. At times we may be doing much more than is required or optimal for long-term progress.

We MUST do more work over time in a controlled, sustainable design. At the same time, we want to milk as much progress as we can out of a given amount of work before we add more volume. World-class bodybuilders and powerlifters may spend hours and hours in the gym each day across multiple sessions. In most cases this isn’t because they are trying to get rapid results, it’s because they require that workload to keep progressing. We must do more work over time.

As alluded to earlier in this chapter, progressive overload is the most important thing to keep improving your body composition and building skeletal muscle tissue. If you are not consistently subjecting the body to a new form stress, then there is no reason for the body to adapt. You need to push yourself to a point where you haven’t gone in the past...only after that happens will your muscles be forced to grow back bigger and stronger.


41 1

PROGRESSIVE OVERLOAD

It’s astounding how many trainees nonchalantly lift the same weight for months, even years, on end and (not surprisingly) they look the exact same now as they did on day one.



      

adding weight to the bar increasing repetitions increasing time-under-tension increasing number of sets per exercise increasing number of exercises





Training is a stressor; building size and 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 reps x weight) Intensity is the relative load on the bar in relation to your maximum strength in a given rep range By properly managing volume and intensity we can better optimize our strategy by taking advantage of varying training intensities, and prevent many plateaus.


42

12 WEEK SHRED

Triphasic TRAINING Guide Propelling your physique and athleticism essentially entails improving your body composition and functional strength. Ask any individual in the gym what their goal is and it’s likely along the lines of being leaner, stronger, more explosive and more muscular (i.e. improving their athletic or fitness performance and body composition). The conundrum everyone faces is that improving body composition is a give-and-take process. It would be remiss not to mention that the path to a leaner body and enhanced athletic performance is an arduous one and the finish line doesn’t come overnight. But anything worth having is worth working hard for, so be prepared to give this journey to shredded everything you’ve got!

This program is ultimately suitable to most any trainee, regardless of their experience level in the gym. The main to keep in mind throughout the process is that consistency and progression are keys to success and achieving your goals. This program isn’t magic; no program is. The not-sosecret to success in health/fitness is doing things that are effective to your goals, repeatedly.

Triphasic Hybrid Power/Hypertrophy Training encompasses elements of both bodybuilding and powerlifting training protocols. With this routine the idea is that, instead of focusing on specific training adaptations (hypertrophy, maximal strength, power etc.) individually for weeks at a time like with linear forms of periodization, you will perform exercises in both the lower rep ranges (4-6 reps) and higher rep rages (8-15 reps) within the same given week. This is achieved by splitting the workouts into “power” days and “hypertrophy” days which, subsequently, means you will be training each muscle group twice a week.

It is, after all, in contrast to more traditional bodybuilding split-style programs that have become so popular within the fitness community over the years.


43 1

TRAINING GUIDE During this program, you will progress through 3 phases/microcycles that modify your workouts by increasing the number of sets per exercise, and level of intensity: ● ● ●

As you will be performing exercises in both lower and higher rep ranges, it has been designed so that the workouts are separated into “power” days and “hypertrophy” days respectively. 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 the focus will be on major “power” movements for your upper and lower body like Bent-Over Barbell Rows, Incline Dumbbell Presses, Squats and Leg Press. 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). Keep in mind, the purpose of these workouts is to move maximum weight! Your hypertrophy workouts will be quicker-paced and have shorter rest periods. On power days you need to have a STRENGTH mentality.

On your hypertrophy days you will be doing sets of higher repetitions with lighter loads. Emphasis will be placed on moving the weight through the concentric phase of the lift as quickly as possible/explosively. Rest should be no longer than 90 seconds between each set. Make sure to stop a rep or two shy of failure on hypertrophy days or you will fatigue yourself too quickly.

This will help you maintain greater overall force production and volume during the workout and it will prevent neural fatigue and burnout.


44

TRAINING GUIDE Failure is a tool and has to be used correctly and is not necessarily the goal of every set. Once you get adjusted to the volume and frequency then you can start adding in sets to failure for power movements and some of your explosive type training. Abstain from training to failure consistently for more than 6 weeks in a row without at least a brief hiatus. The reason this is recommended is because if you constantly train to failure it will impede your performance, strength, decrease the volume you are able to handle, and ultimately reduce your training capacity. There seems to be a notion out there that any set NOT taken to absolute failure is an exercise in futility, but that’s utter NONSENSE. There’s plenty of research that shows volume is the main dictator of how much muscle damage occurs.

Take note that overload is accumulated throughout your workout and adding more volume is actually a way to induce more overload, not just by adding more weight/reps. Again, there is nothing wrong with taking some sets to failure once you are adapted to the routine, but it has to be properly periodized to avoid performance decrements and excessive central nervous system (CNS) fatigue.

Compound exercises are the bread and butter of muscle and strength building. They work multiple muscle groups and are the most challenging and rewarding lifts. They should always be performed first in your workout plan. Isolation exercises work only a single muscle group at a time. In general they utilize a lighter weight, and don't allow for as much progression as compound movements. Because isolation lifts are less taxing, they work better as finishing exercises, helping to work an already fatigued and taxed muscle. Because the focus of compound exercises is to tax several muscle groups, you should not worry as much about feeling the muscles work when using them.

Make sure to keep proper form at all times. Sloppy isolation exercises with too much weight quickly turn into mild, less-than-effective compound lifts.


45

TRAINING GUIDE

1. Don’t shy away from difficult, compound exercises; they are the best bang for your buck. 2. If you are unfamiliar with technical exercises like deadlifts and squats, it is imperative that you research proper form or have a trainer/strength coach teach you.

During this program, you will progress through 3 phases/microcycles that modify your workouts by increasing the number of sets per exercise, 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!


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12 WEEK SHRED

Cardio

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. In the context of optimizing body composition, cardio needs to be treated as a tool for fat loss more so than an aggressive necessity.

Chapter 9 will discuss plateaus and how to break through them, but as a spoiler we usually have to decrease caloric intake and/or increase cardio expenditure.

Not only does nobody want to spend 2 hours of their day doing cardio, excessive cardio can interfere with the positive effects that come with weight/resistance training.

/ / / /

HIIT is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower-intensity intervals of active recovery.

HIIT lasts 20 minutes or less – resulting in a short workout time nearly anyone can integrate into their lifestyle. HIIT can increase VO2 max for both high intensity and endurance athletes. VO2 max is the max amount of oxygen a person can use and transport during exercise. You want this number to be high because it enables you to use more fat as fuel instead of glucose. Since our fat stores tend to be much higher than glycogen stores, it is preferential to be able to get the highest percentage of fuel from fat during exercise. While sprinting uses a high amount of glycogen because it is such high intensity, the rate at which you change from fat burning to sugar burning is higher in individuals with a higher VO2 max.

HIIT increases EPOC (excess post-exercise oxygen consumption) resulting in an elevated fat loss state for up to 24 hours after you finish your workout – something you won’t get from lower intensityexercise.


51 1

CARDIO HIIT trains the body to effectively remove metabolic waste from the muscles between intervals. By quickly removing lactate and other by-products resulting from high intensity exercise, you enable the body to be primed and ready for another bout of high-intensity exercise with less rest.

You can do these workouts using tools, such as a jump rope, or simply doing jumping jacks, or sprinting, or working on a stationary cycle. Use your imagination. Just follow the work-to-rest intervals as indicated.

 

Low-intensity cardio doesn’t have the acute metabolic benefits of high-intensity cardio, but it’s an easy way to chip away at calories throughout the week without adversely affecting your time lifting weights. LISS is a bit like spending money eating out. At the time, it doesn’t seem like much but at the end of the month it’s surprising how much you have spent.

The table below lists the calories burned by doing dozens of activities for 30 minutes and the numbers are based on an individual who weighs 185 pounds.

20 seconds: High-intensity exercise (E.g. Sprint) 60 seconds: Rest or low-intensity exercise (E.g. Walk)

Repeat another 10 times, followed by a final 20second high-intensity blast.


52

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. Adherence, time, and recovery all need to be considered when structuring your cardiovascular strategy. Cardio not only has cardiovascular health benefits, but will help improve our ability to recover between sets and thus increase our work capacity. Creating a caloric deficit is what’s most important in getting leaner. Cardio is a tool to HELP accomplish this, and not a necessity. Having said that, inclusion of cardio is suggested for reasons mentioned in this chapter.


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12 WEEK SHRED

Supplementation Moreover, 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. So in short, whey protein is one of the highest quality protein sources you can take in.

Note: These supplements are all optional

Arguably the most popular sports supplement on the market, and for good reason. Whey protein presents gym-goers with a highly bioavailable, complete protein source to help meet their daily protein needs. Naturally, since lifting routinely increases protein demands, whey protein supplements can be the perfect way to get more protein in your diet.

Whey protein, the acclaimed gold standard of supplementation, is one of the best sources of all nine essential amino acids, and more importantly 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.

  

Promotes recovery and muscle growth Attenuates soreness/reduces fatigue Presents an easy option to hit your daily protein requirements

Upset stomach and indigestion are the two most common issues with whey protein products. This might be alleviated by choosing a pure whey isolate product over a whey concentrate (which contains more lactose).

You may use it daily as needed to meet your protein requirements.


55

SUPPLEMENTATION

Use as needed to meet your protein requirements. However, DO NOT rely on whey protein as your sole source of protein; mix it up, use whole foods when possible.

A: No, whey protein is derived from cheese so it does contain dairy.

A: No, whey protein itself is not bad for the kidneys. This myth stems from the issue of renal impairment in individuals who have chronically superfluous amounts of protein intake in their diet. It has nothing to do with the source of the protein.

A: Yes, but this has little ramification in regards to how your body utilizes the protein since denatured protein is essentially “hydrolyzed” protein; you’re still ingesting all the amino acids that were originally there to begin with.

Before we dive into fat-burners/thermogenics, keep in mind that these supplements enhance fat-loss by increasing metabolic rate and/or adipose tissue oxidation (the use of fat as energy). Therefore, taking these supplements will help you burn more energy and utilize substrates, specifically fat, more effectively.

As noted above fat burners/thermogenics work to increase your metabolism and enhance adipose tissue oxidation. These supplements do this by acting on specific receptors and chemicals in the body that regulate fat oxidation and increase metabolic rate. Certain ingredients, like caffeine, also provide stimulation to the central nervous system and give users a sense of greater energy throughout the day, which will help them be more active.

● Increase metabolism ● Enhance the use of fat tissue (and other substrate) as energy ● Increase energy and focus ● Lower rate of perceived exertion


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SUPPLEMENTATION Side effects should be rather minimal if you use a safe, efficacious fat-burner/thermogenic. While it is impossible to list specific side effects without knowing the product you’re using, we can say that SimplyShredded’s VANQUISH ELITE was formulated to avoid side effects and maximize fat burning.

Most fat-burners/thermogenics are best taken before working out and possibly again at another time in the day. The best thing is to simply follow the instructions on the bottle/label.

Follow the dosing instructions on the label of the specific product you’re using.

Creatine monohydrate has stood the test of time when it comes to weight training and athletic performance. It’s one of the most efficient supplements to consider when looking at its cost-to-benefit ratio and safety/tolerability.

The energy currency of the cell is known as Adenosine Tri-Phosphate (ATP). Essentially, your muscles are constantly using up and restoring ATP levels in order to perform work (i.e. contract). One way to restore depleted ATP stores in muscle cells is through the phosphocreatine energy system. This is achieved upon donation of a highly energetic phosphate from a phosphocreatine molecule to an ADP (adenosine di-phosphate) molecule, thus forming a new ATP molecule.



A; No, it is important to know that no supplements will “do the work for you” or make up for poor dietary habits and lack of exercise.

A: Certainly not, but if you buy a properlyformulated product, it can certainly assist you throughout the fat-loss process.

TEXT

 






Increases intracellular water levels in muscle cells, which in turn increases protein synthesis Bolsters ATP production, resulting in increased power/strength output Acts as a neuroprotective agent since brain cells rely heavily on ATP for membrane integrity

Bloating/cramping (even though “bloating” in this sense is actually conducive to creatine stimulating muscle growth) Dehydration (if not drinking ample water)

57

SUPPLEMENTATION



Avoid use if you have renal issues or diabetes A: Unbeknownst to you, it’s likely due to an increase in the amount of fluids you consume, not the creatine itself.





Preferably pre-workout but it’s not a major issue when creatine is ingested so long as it is kept consistent

Most studies have concluded that once a saturation point is achieved creatine can be dosed between 3-5 grams/day to sustain intracellular levels.

NOTE: Creatine may be “front-loaded” at a higher dose (generally 8-10g/day, split in two doses) to achieve quicker saturation of cells, but this isn’t required.

A: Contrary to popular belief, these purported “highly absorbable” forms of creatine are actually less bio-available than the tried-and-true monohydrate form.

A: Yes, that’s fine (and often times favorable).

A: I have no clue where this common claim originated from but the answer is no, just no.

A: No, not unless you’re taking exceptionally high amounts (and even then it’s unlikely). Creatine may be a risk for those with pre-existing renal impairment, but there is little evidence that nominal doses cause such issues.


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SUPPLEMENTATION

Multi-vitamins are unique in the supplement industry in that they present consumers with a fail-safe to avoid vitamin and mineral deficiencies.

The body requires that we ingest a certain amount of micronutrients (i.e. vitamins, minerals, polyphenols, etc.) per day to function properly. Many processes that we carry out in everyday life are thanks to micronutrients. In a nutshell, multivitamins work by making sure your body has an adequate intake of important micronutrients, so you can perform better and live healthier.

  

Prevent micronutrient deficiencies Enhances well-being and cognition Bolsters the immune system



May cause dehydration if you do not drink adequate fluid throughout the day

Follow the label’s directions for your specific multi-vitamin; 1 serving per day is all that should be needed.

A: Frankly, yes. Multi-vitamins contain a whole spectrum of micronutrients that may be absent from your diet, even if you do eat a lot of nutrientdense foods (like fruits and vegetables).

A: More often than not, multi-vitamins contain fat-soluble micronutrients which should be taken with food to ensure proper absorption.

It is usually advised to take your multi-vitamin with the first meal of the day


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12 WEEK SHRED

Adjusting the plan As we drop bodyweight our Daily Calorie Requirement (DCR) decreases, and we will need to reopen the energy deficit for fat loss to continue.



 

Decreases in overall body mass lead to lower expenditure from exercise and nonexercise activities. The heavier we are the more effort we have to exert to move our body. Decreased TEF (less food to digest) Homeostatic hormonal mechanisms

This boils down to individual preference and what will allow for long-term sustainability. The following data should ALL be considered prior to making an adjustment to your fat-loss strategy:





When our stores get low our expenditure is down regulated in an attempt to close the gap on the energy deficit and preserve adequate levels of body fat.

This should trump ALL of the other factors that will be listed. If you are looking leaner in the mirror or through progress photos then DO NOT CHANGE ANYTHING. Progress photos should be taken in similar light in the same location if possible. This will prevent any inconsistencies in shadows that can mask what’s actually occurring. It’s best to take progress photos facing a window with the camera between you and the window. This will allow for the most consistent light.

The greater the caloric restriction the more we adapt to an intake. For this reason, we want to start with our ceiling high for adjustments with regards to diet and cardio. However, even with the most well thought out strategy you will have some metabolic adaptation and you will likely plateau.


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ADJUSTING THE PLAN 



While we are primarily concerned with fat loss, there is obviously a correlation between weight loss and fat loss over time. Weigh in each day under the same conditions (upon waking and after using restroom) and track your weight daily (using the Weight Loss Log Spreadsheet). A weekly drop of ~.5-1% of 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). If you see positive changes in the mirror and/or measurements but not on the scale then DO NOT CHANGE ANYTHING. There is a lot more that goes into bodyweight than just adipose tissue.

While the mirror and progress photos are GREAT, they are also qualitative in nature. If the scale isn’t moving but say your waist is going down, then you know you are losing body fat and SHOULD NOT CHANGE ANYTHING. Measurements worth taking for tracking fat loss include: - Waist circumference at navel - Hip circumference at widest point

Increase the energy deficit by an additional 1015% from further dietary restriction and/or added cardiovascular work.

When decreasing calories, typically we only decrease from carbs and fat. The reason we do not decrease from protein is because it is crucial for preserving lean body mass (ie. muscle) so therefore, you want to maintain your protein intake at a constant level throughout your cut. The calorie drops would be much better served coming from carbs and fat.

This will depend what level you are at (read below for recommendations).

For those at an overweight or obese level you should go with a bigger drop in the 100 to 200 range.

If you’re a general dieter and dropping calories for the first time then you should go with a range of 50 to 100 calories per day.

Note: For those of you who have been dieting for a while, and have reduced calories a fair amount already on multiple occasions then you should stick to a 25 to 50 calorie drop. Which would result in a recommendation of lowering carbs by 5-10 grams per day and fat by 1-2 grams per day.


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ADJUSTING THE PLAN John (General Dieter) has just reached week 4 of his 12 Week Shred and has hit a weight loss plateau.





  As a general dieter the recommendations are to lower carbs by 10-15 grams per day and fat by 36 grams per day. John wishes to deduct 15 grams from carbs and 5 grams from fat on both his low and high-carb days.

Our DCR adapts as we lose body fat to protect against continued fat loss, therefore plateaus occur at given calorie intakes and cardio levels. When fat loss stalls we must reopen the calorie deficit by decreasing macros, increasing cardio or both. Reduce calories in the form of carbohydrate and fat. Do not rely solely on the scale to determine if you are progressing. Many relatively new trainees can build muscle and lose fat simultaneously, which can obviously partially mask drops on the scale.

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. Progress should pick back up.


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12 WEEK SHRED

Frequently Asked questions

Many apps allow you to input calories in addition to the macros. Food labels use rounding, and there is also a potential for error on behalf of the person inputting the data in to the database. If you are hitting your macros (Fat/Carbs/Protein) then you are hitting your calories. There is no way around it.

If it’s less than 4% of total weight then hold off another week or two and reassess. If it continues, increase calories by 5-10%. If it levels off to the appropriate rate stay put.

5 to 7 days. You could just be stressed and water retention is masking fat loss. If you strongly believe your intake should be yielding a caloric deficit then it probably is, and you just need to hold out a bit longer.

This may happen. Strength is not linear. Expect some bad days and keep grinding.

Alcohol contains approximately 7 calories per gram and most alcoholic beverages get the majority of their calorie content from carbohydrates. While drinking copious amounts of alcohol is often a socially acceptable form of entertainment, it behooves you to avoid such events if you are serious about your physique. This is NOT to say you can’t have any alcohol, but just that you should restrict intake to maybe 1-2 drinks per week if you must have any.

Moreover, alcohol impairs cognition and can interrupt with your ability to perform in the gym (and elsewhere). If you want to work an occasional beer or glass of wine into your daily calorie intake, that is fine. Just don’t go drinking a whole six pack and think that is considered “moderation.”


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FAQ

We are in a dynamic state of losing and replenishing water in our bodies; when the amount of water being taken in becomes less than the amount being lost, we become dehydrated.

Even acute losses of sleep have been shown to have a host of harmful effects in humans, including tendency to overeat the next day and decrease insulin sensitivity, two things that spell disaster when combined.

Proper hydration is crucial to maintaining cell functions, and without enough water, performance and overall health can be greatly hindered. The amount of water one needs on a daily basis varies based on their size and their activity level (active individuals generally require much more liquid than sedentary individuals).

Sleep loss usually results in feeling stressed out as well, which is generally not favorable for proper appetite regulation. Aim to get at least 7-8 hours of sleep per night.

While everyone has different fluid requirements based on size, activity level, etc., 1-1.5 gallons per day is usually sufficient.

Yes! Endless crunches will not melt away the fat from your midsection. It just doesn't work that way. And despite the "burn" of high rep ab exercises, you barely burn any calories while doing those endless crunches. Visible abs are simply a result of low body-fat. (Approx. below 12%) In regards to ab training, 2 exercises per week is more than enough for vital stimulation. Another thing to consider too is your abs get a lot of indirect work from other exercises mainly compound movements such as squats, deadlifts, seated or standing presses and pulldowns, etc. So just remember if you can't see your abs very well, you're simply carrying too much body-fat. The best thing you can do is get lean by hitting your fat loss calorie/macro goals and training properly; once that happens, you'll start to see that six pack peek through.


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FAQ

If you're allergic to a certain vittles, you should definitely follow standard protocol and avoid them. Allergies are a serious medical condition and trigger an immune system response that could be life-threatening if care is not taken; please consult a physician if you are concerned about a food allergy.

The best thing to do if you are intolerant of certain foods/ingredients is either sparingly ingest those things or eliminate them from your diet. If you absolutely cannot eliminate them, you could try using certain digestive aids like fiber supplements and digestive enzymes.

Determine if you would like to continue to get leaner. If the answer is yes, then continue dieting for fat loss using the recommendations within this book. If you decide you would like to begin a mass phase, then slowly add calories in the form of carbs and fat until you are gaining .5-1 lbs. per month.

You will want to slowly start adding calories back into your diet as you transition to a maintenance phase. A maintenance phase is essentially when your caloric expenditure and intake are in equilibrium. To find how many calories you require for a maintenance phase you will need to simply calculate your DCR (Daily Calorie Requirements). You may refer to Chapter 5 or the Macro Calculator Excel Spreadsheet to calculate this value. The goal is to add calories slowly over a few weeks so you add as little body fat as possible. You may even get leaner during this process if you keep training hard and control your food intake.

Sometimes fruits, vegetables, and meats do not come with nutritional information. Using websites/apps like CalorieKing or MyFitnessPal you can simply search the fruit, vegetable, or meat to obtain the same nutritional information.


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FAQ Eat your food slowly to give your brain time to catch up with your stomach. If you eat very quickly you may end up taking in an excessive amount of food and not feeling satiated. Drink plenty of water (or other low-calorie liquids) The benefits of staying hydrated are numerous, and keeping enough liquid in your stomach while you eat will create a sense of fullness (not to mention it’s great for digestive purposes). Eat foods that provide more satiety early in your meals:

 Fibrous vegetables and fruits are micronutrient-dense, lower-calorie options that provide bulk to waste in the intestines and make you feel full.

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Refer to the printable workout logs to prepare yourself for upcoming workouts. Use the provided Excel spreadsheet to calculate your fat-loss macronutrient goals. You may also calculate them manually using the methods provided in chapter 5. Download a macro/calorie tracking app such as MyFitnessPal and start logging your meals Hit your daily macro goals (Fat/Carbs/Protein) Weigh in each day under the same conditions (upon waking and after using restroom) and record your weight. Get up off your butt and make it happen! This program means nothing without YOUR ACTION!

 Water content foods such as soups, beans, lean meats, poultry, fish, low-fat dairy, fruits, veggies and certain cooked grains are generally lower in calorie density. Essentially, you get more for your money with these options because the water promotes satiety and adds volume to your food.

Please send it all through to [email protected]

Vacate your mind from food This sounds like common sense, 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. Try and keep yourself preoccupied with other things and you’ll notice you stop worrying about food so much.


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KEEP THE DRIVE ALIVE

I t

n e v e r

g e t s

e a s I e r.

you just get stronger.


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312031166-12-Week-Shred.pdf

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