Shredded in a Hurry

shreddedinahurry.jpg

 

There are thousands (and more likely millions) of weight loss workout plans on the internet. They’re all basically the same information (eat less, move more, etc.) repackaged and dressed up with a few different exercises.

 

That’s not this program...not even close.

 

This fat loss program isn’t designed to help you lose just a few pounds or burn off the holiday turkey gut. This program is created specifically for those of you looking to get absolutely shredded in only 6 weeks.

 

Impossible you say?

 

For other programs, probably so, but not this one.

 

This program has the exact diet and training program you need to get chiseled, ripped, and shredded in 6 weeks.

 

How is that possible?

 

It’s time to find out!

 

6 Week Shred Diet

 

Getting shredded isn’t just about trimming a few calories here and there. To drop fat fast will require a few other nutrition tactics that aren’t for the weak minded. Namely, ditching carbs for the most part and eating predominantly protein and fats.

 

For the next six weeks you’ll be employing a bit of carb-cycling along with ultra-low carbohydrate intake. Basically, you’re daily carb intake each day of the next six weeks will be:

 

Monday = Indirect carbs only (nuts)

 

Tuesday = Indirect carbs only (nuts)

 

Wednesday = 100g carbs

 

Thursday = 50g carbs

 

Friday = 50g carbs

 

Saturday = 50g carbs

 

Sunday = 200g carbs

 

Note: Carb allowances listed above are in regards to “net carbs”, that is the number of carbs remaining after fiber has been subtracted.



Think of the diet as an intro of sorts to the low-carb/no-carb keto lifestyle. Most days, you’ll be well within the carb “limit” of typical keto diets, but once per week (Sunday) you get to do a carb “refeed” of sorts to help replenish glycogen and keep you mentally sane while you’re racing towards Shredsville.

 

Wednesdays also act as a moderate “refeed” of sorts in that you get 100g of delicious carby goodness in the from of your post workout meal. Up until you finish your workout, stick to mostly protein and fats. Following your workout, insulin sensitivity is at its highest meaning those carbs you do eat will go towards building and repairing muscle, and not inhibiting your fat loss goals.

 

Shred Diet Foods

 

Any and all protein and fats are on the table for the next 6 weeks. This includes:

 

Beef

Bacon

Chicken

Pork

Eggs (and yolks!)

Salmon

Tuna

Mackerel

Shrimp

Avocado

Olive Oil

Coconut Oil

BUTTER

Almonds

Cashews

Macadamia Nuts

Pistachios

And many others!

 

Foods (i.e. CARBS) that you want to avoid unless you’re in the post workout window (or Sunday refeed) are:

 

Sweet potatoes

Russet potatoes

Any fruits outside of blueberries or strawberries

Breads

Pastas

Ice Cream

Candy

Sugary drinks

 

Maintaining this ultra-low carbohydrate intake keeps insulin levels low, which ramps up fat burning in the body, and limits fat storage. The end result is faster fat loss!

 

Shred Diet Macros

 

To calculate how many calories you need to torch fat over the next six weeks, read our comprehensive guide to calculating your Total Daily Energy Expenditure (TDEE). That will provide you with everything you need to know how many calories you should be eating each day.

 

The caveat is, you won’t be eating a ton of carbs. Your protein macros will be the same, but the remainder of your calories will come from fats only...unless it’s a refeed day.

 

Training Overview

 

If you really want to get shredded, not just “lean” or “in shape”, you’re going to have to go hard in the gym...really, REALLY hard. No simple 5x5 or bro-tastic split is going to do the job. Jaw-dropping results are earned with a lot of sweat, tears, and blood, so get ready for some of the most intense training you’ve ever seen.

 

You’ll be using timed sets, supersets, rest-pause sets, and drop sets. Basically, we’re going to throw everything your muscles can handle (and then some more) to crank up your metabolic engine and fry fat fast!

 

Weight Lifting

 

Workouts will employ a number of training methods including, but not limited to supersets, timed sets, rest-pause sets, drop sets, and more.

 

Not familiar with some of these methods of madness?

 

Here’s a quick explainer on them:

 

Superset:  Two exercises performed back-to-back with as little rest as possible between the exercises

 

Timed Set: Start with a weight you can normally lift for 15 reps. Complete as many reps as possible within the given timeframe. You may rest as often as needed, but do NOT completely stop until the timer dings. Ugly, half reps don’t count either. Use good form and control the weight up and down. When you hit the target number of reps, the next workout increase the load by 5 to 10 pounds

 

Drop Set: Perform the prescribed number of reps for an exercise. Immediately set the weight down, reduce the weight by 20-30% and rep out to failure.

 

Rest-Pause Set: Select a weight you can do for 10 reps. Each rest-pause set, you’ll have a rep goal between 20-30 reps (depending on the exercise). At the start of each set, perform as many clean, controlled repetitions as possible until you are about to miss a rep. Set the weight down for 5-10 seconds and then perform another “mini-set” of reps until you fatigue once again. Keep repeating this until you hit the rep goal.

Rest-Pause Sets are similar to timed sets, but the rep number is lower and the intensity of the weight selected is higher.

 

Cardio

 

Over the next six weeks, you’ll be doing a mix of high intensity interval training as well as steady-state cardio. Traditional weight loss programs would have you do just one or the other….but this isn’t any other old weight loss program, this is a program to get you shredded, and that means going to the extreme.

 

Each week you’ll gradually increase the duration and frequency of your steady-state cardio to maximize calorie burn and etch the physique of a cover model. Cardio sessions are to be done either completely separate from your weight training session (AM and PM) or immediately after your weightlifting session, if you can’t make room for two workouts in a single day.

 

Week 1: 15 minutes, 3x/week

Week 2: 15 minutes, 4x/week

Week 3: 20 minutes, 4x/week

Week 4: 25 minutes, 4x/week

Week 5: 30 minutes, 4x/week

Week 6: 35 minutes, 5x/week



6 Week Shred Training Program



Monday - Lower Body A

Exercise

Sets

Reps

Rest

     

Deadlift (superset with lunges)

5

6

0 sec

     

Walking Lunges

5

6 reps / leg

90 sec

     

Leg Press (drop set on set #3)

3

10-12

60 sec

     

Leg Curl (superset with calf raises)

4

8-10

0 sec

     

Seated Calf Raises

3

15-20

0 sec

     

 

Tuesday - Upper Body A

Exercise

Sets

Reps

Rest

     

Low-incline Dumbbell Press (superset with Pull Ups)

5

8

0 sec

     

Pull Ups (add weight if necessary)

5

8

90 sec

     

Decline Dumbbell Press, neutral grip (superset with dumbbell rows)

3

10-12

0 sec

     

Bent Over DB Row, neutral trip

3

10-12

90 sec

     

Incline DB curl (timed set - 5 mins)

1

50

90 sec

     

Skullcrushers (drop set on set #3)

3

12

60 sec

     

 

Wednesday - Bodyweight Circuit

 

Two days of heavy lifting down and you get a break from the weights for today, but that doesn’t mean you get a break from training. In addition to your steady-state cardio for the day, you’ll also be performing a bodyweight circuit to rev up your metabolic engine while you recover from the previous two days of lifting.

 

Perform the following circuit a total of 5 times. Move from one exercise to the next with as little rest as possible between movements. After a full round is complete, rest 90 seconds and repeat until finished.

 

Bodyweight 100s Circuit

 

Bodyweight squats - 20 reps

Push ups - 20 reps

Forward Lunges - 10 reps / leg (20 reps total)

Inverted Rows - 20 reps

Reverse Lunges - 10 reps / leg (20 reps total)



Thursday - Lower Body B

Exercise

Sets

Reps

Rest

     

Back Squats (timed set - 5 min)

1

40

120 sec

     

Goblet Squat (superset with step ups)

5

10-12

0 sec

     

Step Ups

5

12-15

90 sec

     

Romanian Deadlifts (drop set on sets 3 and 4)

4

8-10

60 sec

     

Standing Calf Raises (rest-pause style)

3

30

60 sec

     

 

Friday - Upper Body B

Exercise

Sets

Reps

Rest

     

Military Press (superset with T-Bar Row)

5

8

0 sec

     

T-Bar Row

5

8

90 sec

     

Dips (timed set - 5 min)

1

75

120 sec

     

Chin Ups (timed set - 5 min)

1

75

120 sec

     

Rope Pushdowns (superset with rope hammer curls)

4

10

0 sec

     

Rope Hammer Curls

4

10

60 sec

     

 

Saturday - Barbell Complex

 

Saturday is your barbell complex conditioning day. Load up the bar with one weight, pick up the bar, and DO NOT set it down until you finish one round of the complex. Then rest 2-4 minutes and perform the complex again for a total of 5 rounds.

 

Week 1 you will rest 3 minutes between each round. Each week that you repeat the workout, remove 10-15 seconds of rest each time, so that by week 6, you are only resting a maximum of 2 minutes between rounds.

 

For your complex, you’ll be doing one of the most well-known (and equally feared) complexes ever created.

The Bear Complex

Power clean 7 reps

Front squat 7 reps

Push press 7 reps

Back squat 7 reps

Push press 7 reps

 

Complete 3-5 rounds. Rest 3 minutes between sets.