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Get Lean Starter Kit

Tips & Resources to Help You Get in Shape

and Jump Start Fat-loss

11 Ways To Get The

Body You Want

1. Get More Quality Sleep.

Bad sleep is probably the most difficult habit
to shake and can easily have the biggest
effect on weight loss. The more you sleep,
the more likely you are to produce the
hormones you need to help lose fat.
Not sleeping enough will alter glucose
sensitivity, elevate your cortisol, screw up
your metabolism, and throw your hormones
all out of whack. Regardless of how well
youre eating and hard youre exercising, you
could be working against yourself.
By quality sleep, we mean 7-9 hours of
uninterrupted sleep in a dark, cool room with
ZERO distractions. Ditch the phone, block the
windows, and kick out the dog. Go to your
cave and watch your performance take off.

2. Set attainable goals that you

have control over.
Want to have that banging Instagram body?
You can do that, but first you have to find out
whats in your way.
We suggest you pick behavioral goals over
outcome goals. For example, Im going to
prepare 4 meals to eat for the next day each
night. This is a behavioral goal. Its
something that you have control over. By
having the foods prepared ahead of time you
are more likely to succeed in sticking to your
clean eating.
An example of a bad goal might be, Im going
to eat clean for the rest of the week. This
seems logical and ambitious, but if something
comes up and you dont have access to any
clean food, then you will immediately fail.
See the difference?

3. Follow a structured, specific

training program and stick to it!
Ill be honest, any training program could help
you lose weight. If you go from being an
inactive sedentary person to exercising twice
a week, youll probably see some results. But
is that optimal? ...No.
Our Barbell Shredded program is a
comprehensive training program that
includes specialized programming for
maximizing muscle gain and fat loss.
The ultimate goal is to help you earn and
KEEP the progress you make.

4. Eat more protein.

Yep, we want you to eat more often. You need
way more protein than youre likely eating.
Most people think that they should be eating
less to starve the fat off. Thats not always
true. Protein is harder to process than carbs
or fat, therefore your body has to burn more
calories to metabolize it.
Also, eating more protein will help you
gain and keep more muscle mass, which
will result in your body burning more
calories at rest.
Thats exactly what you want.

5. Eat more high-quality fat.

Its super common for folks who want to lose
weight to cut out too much fat. That makes
sense at first, but the truth is that you should
only exclude bad fats.
You need good fat because its going to
increase your insulin sensitivity, burn
carbs more efficiently, and decrease the
chance of it being stored in your body as
fat. Avocado, coconut, nuts, seeds, cocoa,
fatty fish, grass-fed dairy and beef, there are
many options.
To avoid bad fats, skip foods that are high in
trans fat. That means you should pretty much
limit all crunchy, breaded and fried foods.

6. Eat more veggies & less

processed carbs.
When you eat leafy greens and low carb
vegetables your body will no longer rely on
glucose for its fuel source and will start to
burn fat instead.
You have to get nutrients from somewhere.
Always try to get your vitamins and minerals
from clean food sources, then use
supplements where necessary.
Some examples of low carb veggies include
all leafy greens (spinach, kale, collards),
tomatoes, zucchini, peppers, onions, garlic,
cucumber, avocado, etc.
Remember to ease in. Dont immediately
eliminate everything at once. Slowly taper
down your processed carb intake so youre
less likely to burn out. Try to limit high carb
veggies and fruits for after exercise only.

7. Create good habits.

Take advantage of the technology
around you.
Set reminders on your iPhone or your
computer. If you keep forgetting to take
your Vitamin D, set an alert for every
morning. After a few weeks you might
notice you dont need the reminder
If you miss a day, never waste time
dwelling on the fact that you failed.
Instead, focus on why you failed. Lets
say youre heading home from work and
youre hungry. You get to the house and
your first stop is the fridge. You open it
up and cant help but go for the leftover
Instead of focusing on the fact that you
messed up and ate the bad food, ask
yourself what led you there in the first
The problem might be that you simply
forgot to pack a meal to have handy late
in the afternoon at work. That made you
hungry and led to the bad decision.

8. Have a healthy
relationship with food.
Stop using words like diet and
cheat meal.
Diets do not lead to sustainable
progress. You start, lose the weight, the
diet ends, then weight comes back. That
cycle will repeat over and over.
Diets also socially isolate you. Who
wants to go to a birthday party and not
eat the cake? Not me. You shouldnt
have to make that kind of sacrifice to
reach your goals.
When you use terms like cheat meal
you are setting yourself up for failure.
There is shame involved. The name
suggests that youre breaking those diet
rules again. Instead, give yourself
permission to have a treat meal. This
should be a guilt free reward.
When you train hard you earn it, and you
should enjoy it.

9. Learn to manage your

If you run around strung out with your
cortisol levels through the roof you might
also be carrying around excess body fat,
especially around your waistline.
How does high stress keep you fat?
High levels of cortisol decrease your
bodys insulin sensitivity. You have to
find ways to calm yourself. Smart
training, meditation, self-reflection,
going for a walk, those are just a few
When was the last time you went for a
walk, completely unplugged from the
world? No cell phone, no distractions,
just you and your thoughts. The answer
is likely not often enough.

10. Prepare your food ahead

of time.
Spending 2-3 hours once a week
planning out and cooking your meals
will help set you up for success for the
rest of the week.
Sitting down and actually eating the food
is the easy part. The hard part is having
it prepared and ready to go.
If you dont have the food prepared
ahead of time you are highly
increasing your chances of failure.
You wont learn it all in one week. Each
week youll get better at cooking the food
and youll find more efficient ways to
prep. Start simple. Use crock pots. Make
healthy stews and chili. Build on these
ideas as you go.

11. Have patience.

Remember, time is the only thing
standing between you and your goals.
Remain patient, work hard, and keep
your focus on the daily effort.
If you manage your time well and build
solid habits you will have exactly the
body you want.

2 weeks
of workouts

Try out Barbell Shredded

On the following pages are two actual
training weeks from our Barbell
Shredded program.
These two weeks of training were taken
from two different mesocycles (training
months) each with a distinct goal. Lets
take a look at each:

In Shape to Train - Week 2 of

Barbell Shredded
This phase of training is focused on
physically preparing you for the higherintensity strength and conditioning
workouts presented later in the program.
The overall volume of strength and
conditioning movements is high in order
to build a solid foundation of strength
and work capacity so that you can
perform maximally during the later
training cycles.
A great deal of emphasis is also placed
on static holds, particularly with the
handstands, to build shoulder stability
and hollow body holds, L-sits, and plank
holds to improve core stability.
By emphasizing strength, stability,
mobility, and good movement early on,
youll have increased performance,
less risk for injury and more success
losing fat and getting lean.

Aerobic Overdrive - Week 14

of Barbell Shredded
This phase of training will utilize longer
durations of high-intensity conditioning to
improve work capacity and melt body fat.
Both raw strength and conditioning
volume will peak during this phase. It will
be extremely important to get enough food
and rest in order to perform optimally and
keep up with the physical demands of the
Although the overall complexity of the
movements will increase, the
fundamentals of proper movement will still
be stressed. Core stability and static
holds will still be part of the program but
youll see them more on the gymnastic
only optional days as opposed to the main
training days with the barbell.
In summary, well use high volume squats,
deadlifts and presses along with high
intensity metabolic conditioning. Combine
this approach with solid nutrition to
maximize fat loss while maintaining or
even improving your overall strength.

In Shape To Train Week 2

General Dynamic Warmup

A1: Bench Press 7RM
EMOM Ping Pong, 3 sets:
B1: 10 Barbell Row, tempo 11X1, heavy
B2: 20 sec Ring Dip Support Hold

4 Rounds:
In 90 sec:
max L-Hang on Bar
max no pushup burpees in remaining min
rest 2 min between rounds
Cash Out:
Accumulate 2 min each side
Pallof Press

Mobility Exercises

In Shape To Train Week 2

Tuesday (Optional)
General Dynamic Warmup

EMOM Ping Pong, 4 sets:
A1: 25 Tuck Ups
A2: 2 Cast Wall Walks

Double Unders

Mobility Exercises

In Shape To Train Week 2

General Dynamic Warmup

A1: Pause Front Squat 7RM, 2 sec pause
EMOM Ping Pong, 3 sets:
B1: 10 Split Squats (Right)
B2: 10 Split Squats (Left)

AMRAP 12 min:
3 Pullups, tempo 11X4
6 Overhead Squats
9 Kettlebell Swings (53#)

Mobility Exercises

In Shape To Train Week 2

Friday (Optional)
General Dynamic Warmup

EMOM Ping Pong, 4 sets:
A1: 20 sec Handstand Hold
A2: 30 sec Hollow Hold

EMOM 10 min:
20 sec Run (85% effort)
40 sec Walk

Mobility Exercises

In Shape To Train Week 2

General Dynamic Warmup

A1: Press 7RM
Circuit EMOM, 4 sets:
B1: 1 Rope Climb
B2: 20 sec Bottom Ring Dip Hold
B3: 10 Thrusters @ 40% of Front Squat 7RM
rest 10 min
Circuit EMOM, 3 sets:
C1: 30 sec Plank Hold
C2: 8 Ring Row, tempo 11X2
C3: 8 Box Jumps, 24"


Mobility Exercises

Aerobic Overdrive Week 14

General Dynamic Warmup
A1: Back Squat 8RM
EMOM Ping Pong, 5 sets:
B1: 6 Single Leg, Single Arm KB Deadlift
(opposite hand to leg), heavy (right)
B2: 6 Single Leg, Single Arm KB Deadlift
(opposite hand to leg), heavy (left)
*go barefoot here

Thrusters @ 40% of Front Squat 2RM
Row for calories

Mobility Exercises

Aerobic Overdrive Week 14

Tuesday (Optional)
General Dynamic Warmup
Ping Pong EMOM, 7 sets:
A1: 30 sec Handstand Hold
A2: 30 sec Hollow Hold

3 Rounds for time:
4 Cast Wall Walks
50 Double Unders
30 Arch Body Rocks
30 Tuck-Ups

Mobility Exercises

Aerobic Overdrive Week 14

General Dynamic Warmup
A1: Bench Press 8RM
EMOM Ping Pong, 5 sets:
B1: 12 Pushups with shoulder touches (touch
each shoulder each rep)
B2: 8 Barbell Rows @ Bench Press 8RM

AMRAP 14 min:
4 Push Press @ 60% of Push Press 2RM, from
the floor
6 Box Jumps (24)
8 Ring Pullups, 1 sec pause at top, rings
touching chest
10 KB Swings, Russian (70#)

Mobility Exercises

Aerobic Overdrive Week 14

Friday (Optional)
General Dynamic Warmup
Ping Pong EMOM, 7 sets:
A1: 10 V-Ups
A2: 30 sec Arch Body Hold

EMOM 14 min:
30 sec Run (90% effort)
30 sec Walk

Mobility Exercises

Aerobic Overdrive Week 14

General Dynamic Warmup
A1: Pause Front Squat 8RM, 2 sec
B1: Hang Power Clean 6RM
EMOM, 6 sets:
C1: 2 Hang Power Clean @ 6RM

6 Rounds:
3 Squat Clean Thrusters @ Hang Power Clean
10 Overhead Walking Lunge with 45# plate
3 Ring Dips
50 Double Unders

Mobility Exercises

Recipes &
grocery List

Barbell Shredded Recipes

On the following pages are two weeks worth of quick and easy bulk recipes from
Paleo food blogger and Barbell Shrugged athlete, Christina Gallant of and Stephanie Gaudreau of
Preparing meals in bulk is the best way to save time and ensure youll always be
prepared to have something tasty and healthy on hand instead of grabbing the
most convenient and maybe less than healthy option.
Each of the recipes will prepare around 4-5 servings of the meal depending on how
much you eat. Youll also find a shopping list with all the ingredients you may need to
purchase when going to the grocery store.
We suggest going to the grocer once a week with your list of everything you need to
buy to make these meals or others, come straight home and immediately start
preparing your meals for the week.
By preparing all your meals at once, you wont have to spend valuable time
continuously going grocery shopping, cooking and then cleaning. Youll have more
time to focus on more important things like your loved ones, your work and your

week 1: Bulk Recipes

Chicken and Spinach Egg Cups

cup coconut milk

2 cups diced spinach
1 cup shredded chicken
1 tsp sea salt
1 tsp garlic powder
dash of hot sauce (optional)
9 eggs


Whisk eggs and coconut milk, add chicken, spinach, and seasonings.
Using olive oil or coconut oil spray, coat a muffin tin well.
Portion egg mixture evenly in cups.
Bake at 350 for 25-30 minutes.

Serves: 4-5

Avocado Chicken Salad

2 cups shredded roasted chicken (roast mine seasoned with garlic, sea salt, and
1 cup mashed avocado (about 1 1/2 large avocado)
1 tsp lime juice
1 tsp garlic powder
1 tsp sea salt
5 pieces of crisp bacon, crumbled

1. Place all of your ingredients in your stand mixer with its paddle attachment and let it
mix until its completely combined.
2. Serve on a bed of mixed greens.

Serves: 4-5

Paleo Thai Noodles

1lb steamed shrimp

1lb cooked spaghetti squash
4oz carrot (one large carrot)
1 English cucumber
1 tsp sea salt
1/2 tsp black pepper

For the sauce:

2 tbs almond butter
1 tbs lime juice
1/2 tbs ginger paste
1/2 tsp minced garlic
2 tbs coconut aminos
1 tsp flax oil
1 tsp chili paste

1. Prepare your spaghetti squash using your favorite method. Personally, I poke holes
all over it, wrap it in aluminum foil, and bake it at 400 for 45 min to an hour. I cut it in
half after its baked and remove the seeds. If I see it needs to cook longer and that
time then I will accordingly.
2. Scrape your spaghetti squash into a large bowl.
3. Using a vegetable peeler, remove skin from carrot and discard. Then continue using
the peeler to peel the carrot right in to your bowl with the spaghetti squash.
4. Next is your cucumber. This time you can peel the skin right in to your dish, as you
begin peeling through the flesh of the cucumber stop once you get close to the

5. You can discard the core of the cucumber or eat is as a snack, its just too wet to be
in the dish.
6. Add your sea salt and pepper and toss the veggies together until theyre mixed well.
7. In a small bowl combine all of the ingredients for the sauce and whisk together.
8. Add the steamed shrimp and sauce to your veggies and serve!

Serves: 4-5

week 1 Shopping list




Chicken and Spinach

Egg Cups

Avocado Chicken Salad

Paleo Thai Noodles

Meat and Eggs

Dried Goods

Canned Goods

Boneless skinless chicken

breast- 4 lbs

Steamed shrimp- 1lb

Eggs- 9

Nitrate free bacon- 5 pieces

Garlic powder

Sea salt

Black pepper




Fresh Produce

Avocado- 2

Spaghetti squash- 1 large

English cucumber - 1

Carrot- 1 (4oz)

Limes- 2

Garlic- 3 cloves

Spinach- 2 cups

Mixed Greens - 1 bag

Ginger paste








Dairy and Fats


Almond butter

Coconut milk

Flax oil

Chili paste

Hot sauce

Coconut Aminos









The only time to eat diet food is while you're waiting for the steak to cook. - Julia Child

week 2: Bulk recipes

Banana Chia Pudding

2 ripe bananas
1.5 cup coconut milk
4 tablespoons chia seeds
1 tsp pure vanilla extract


In a food processor or blender, combine the banana and coconut milk.

Process until smooth.
Throw in the chia seeds and pulse a few times to mix evenly.
Pour into a container and chill for an hour to let the chia seeds plump up a bit.

Serves: 4-5
Source: Stephanie Gadreau

Greek Chicken Salad

3 lbs chicken, cut into parts (boneless, skinless breast or thigh works particularly
Zest of 1 lemon
4 cloves garlic, crushed
1 Tbsp dried oregano (or substitute 3 Tbsp fresh oregano)
1/4 tsp salt to taste
2 Tbsp extra virgin coconut oil


Preheat oven to 350F.

Grease the bottom of a large casserole dish or deep roasting pan.
Pat chicken dry with paper towel and place in the prepared casserole dish.
Combine lemon zest, garlic, oregano, and salt.
Melt coconut oil and mix with spices.
Pour over chicken and mix to coat (this is easiest using your hands).
Arrange chicken in a single layer and bake for 30 minutes, or until fully cooked.
Optional: drizzle fresh lemon juice over the chicken before eating. Enjoy!
Serve with your favorite lettuce, olives, and roasted peppers!

Serves: 4-5

Spiced Turkey Sliders w/Roasted Veggies
4 medium sweet potatoes (6-7oz each)
Olive oil
Sea salt
Black pepper
3 tbs garlic cloves
1.5 cup walnuts
2 tsp cumin
2 tsp nutmeg
2 tsp paprika
1/2 tsp cayenne
2 lb ground turkey
1 tsp sea salt


2-3 zucchini, cut lengthwise into fourths, and then slice into bite size pieces
2-3 yellow squash, sliced same as zucchini
1 red pepper, cut into 1" pieces
1 red onion, cut into wedges
1 package whole mushrooms
1 garlic clove, minced
1-2 Tbsp. balsamic vinegar
1 Tbsp. olive oil
1 Tbsp. rosemary leaves
1 tsp. kosher salt

1. Preheat your oven to 375.
2. Slice your sweet potatoes in to 1/2 inch thick rounds. Toss with olive oil, sea salt,
and pepper.
3. Bake 15 minutes, flip once, and continue baking an additional 15 minutes.
4. While your sweet potatoes are baking begin working on your turkey burgers. In a
food processor combine walnuts, garlic, cayenne, cumin, nutmeg, paprika, and sea
salt. Pulse until you have a smooth paste.
5. In a large bowl combine ground turkey and seasoning paste and mix well.
6. Heat a large skillet to medium heat and grease with coconut oil.
7. Using a large melon baller (still smaller than an ice cream scoop) measure out
sliders, flatten, and place in pan. Be careful not to overcrowd your pan.
8. Cook 3-5 min per side, checking to make sure your sliders are cooked through
1. Preheat oven to 450 degrees.
2. Spray a large baking sheet with cooking spray (or you can foil line the baking sheet
and spray the foil).
3. Mix all of the cut up vegetables and garlic in a large bowl.
4. Add olive oil and balsamic vinegar. Toss until all the vegetables are covered.
5. Add rosemary leaves and salt, and toss again.
6. Roast the vegetables for about 30 minute, stirring once. You will know the
vegetables are done when they are brown on the outside edges and tender on the

Serves: 4-6. Original recipe was doubled.
Source: Sliders:

week 2 Shopping list




Banana Chia Pudding

Greek Chicken Salad

Spiced Turkey Sliders w/

Roasted Veggies

Meat and Eggs

Dried Goods

Canned Goods

Chicken (B/S) - 3 lbs

Ground turkey- 2 lbs

Walnuts - 1.5 cups

Sea salt






Fresh Produce
Mixed greens

Roasted red bell peppers

Olives of your choice

Sweet potato- 4

Banana - 2

Garlic cloves - 8

Lemon - 1

Zucchini - 2 or 3

Yellow Squash - 2 or 3

Red Pepper - 1

Red Onion - 1

Mushrooms - 1 package






Dairy and Fats


Olive oil

Coconut milk
Coconut oil

Chia seeds - 4 tbsp

Vanilla extract

Balsamic Vinegar - 1-2 tsp










The only time to eat diet food is while you're waiting for the steak to cook. - Julia Child

frequently asked

How much water should I

Start with aiming for half your
bodyweight in ounces per day. So if you
weigh 160 pounds, drink about 80
ounces of water a day. Add a little more
for every training session you have.

However, we dont recommend mixing

multiple programs at the same time. This
is a strength gain/fat loss program written
to deliver results, but it will only work if
you follow the plan and focus your efforts.

Will you show me how to

prepare food?

What supplements do I

Yes, well offer several ideas and

recommendations on how to cook food in
bulk to prepare for the week.

Supplements are supplemental. They

help fill in what you might be missing
from your diet. So, always aim for whole
foods first. Once your food sources are
dialed in you can break out the
supplements to help speed up and
maintain progress.

Should I be counting

How many carbs should I

eat, and when should I eat
This depends on your bodyweight and
activity level. We typically recommend
low carb vegetables as your main
source. Save any high carb/high starch
fruits and veggies for after workout

Can I still do the open?

What about taking classes,
working out with friends, or
doing my own workouts
every once in a while?
Of course! We build in optional days for
those who might want to go and have
some extra fun with friends or try some
other workouts.

Not every day. We do recommend

occasionally checking your caloric intake
through the use of a digital calculator. Just
to make sure youre eating enough food.
Other than that, we dont want you
obsessing over numbers. Remember, this
program is about sustainability.

Whats best, paleo, zone, or

There is no best. A combination of all of
them might be what you find yourself
implementing. Again, this program isnt
about following a diet. We want to
change your lifestyle.

When can I have a cheat

Youre not a cheater. Youre someone
who works hard and deserves a treat. We
definitely recommend it from time to time.
Just be sure that its within reason and it
stays within a single meal. You dont need
to have a treat day. Do it once or twice a
week. Enjoy it guilt free.

Is it ok if I dont eat

How soon can I expect to

lose weight?

Its okay if you accidentally miss a

breakfast. But we dont recommend
skipping meals.

That depends on where you are currently.

If you do everything correctly in the
beginning you can see some great results

If you go an extended period of time

without eating your body is tricked into
thinking its starving.
So, the next time you feed it will start to
protect itself by storing energy. You will
get hungry, and thats the easiest way,
the hungrier to choose bad foods.

Do I need more cardio?

No, this is a common misconception.
Shorter bouts of high intensity
exercise are going to improve fat
burning over standard long duration
Its not always about how much energy
you use while training, its about what
happens the rest of the day.
Think about it like this. Training really
hard for a few intervals will take more
recovery time than going for an easy 20
minute run.
Intense anaerobic training pulls your
body further out of its steady state
environment (homeostasis).
Therefore, it takes more time and energy
to get balanced again. Youll get a
bigger bang for your training buck.

But keep in mind that progress takes time.

Lets say you are 200 pounds and want to
lose 20 pounds of fat. After the first month
you might lose 5 pounds.
Divide up the remaining 15 pounds and
spread it out over the course of 6 more
That would mean losing just 2.5 pounds of
fat a month for just 6 more months. Get
the idea? With a little patience you can
achieve amazing results.

Will I stay strong?

We want you to stay strong. More muscle
means more fat burning. But it will depend
on where you currently are.
If youre a world record bench presser and
you lose 50 pounds, we cant guarantee
your bench press wont go down. But you
will be able to perform very well during
most WODs.

Will I learn how to Olympic

lift better?
Yes! We do some Olympic lifting, its just
not the primary focus of the program. We
still recommend you do the drilling and
extra work thats need on the side to help
master the movements.

The time to start taking control

of your health is now. These
tips and resources are only
worth a damn if actually
Start today.