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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

Fast & Furious: 21 Day Shredding


Workout Cycle And Diet

Workout Summary
Main Goal
Workout Type
Training Level
Program Duration3 weeks
Days Per Week
Time Per Workout45-60 minutes
Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender Male & Female
Recommended Supplements
Author

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

Workout Description
No, this article isn't a gimmick. It wasn't written to fool people into
thinking they can get shredded in only 21 days. I call this program "fast
and furious" because:

Fast - You are eating only 1/3rd of your daily calories before dinner. This
will feel like fasting for most of you, and is only one step away from
intermittent fasting.

Furious - Workouts are fast-paced, exhausting, exhilerating and calorie-


burning.

This workout and eating plan is a fat loss cycle based around a 21 day
schedule. It can be run once if you only need to knock off a quick 5-15
pounds, or multiple times if you have more weight to lose.

21 day cycle expectations

This cycle is designed to strip away fat while maintaining muscle tissue. It
can help you achieve that ripped or toned look you are after.

During the first week of a reduced calorie and carbohydrate diet, you will
flush a lot of excess water and lose weight rapidly. This is neither
unhealthy, nor an indication of what your rate of weight loss will be like
during weeks 2 and 3. With that said, men should expect to see an 8 to
12 pound loss during these 3 weeks, and women will likely lose 5 to 10
pounds.

If you continue to run this program, your rate of overall weight loss will
slow during the second and third cycles. You have already flushed out
quite a bit of excess water weight, so from this point forward the majority
of your weight loss will be fat loss. Men should lose about 5 to 10 pounds
during the second cycle, and women 3 to 6 pounds.

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

These 21 day cycles are perfect for individuals who gained extra weight
during the past 6 months, and need to drop just a little fat to get back to
a more normal weight. I don't recommend running these cycles more
than twice, maybe three times max.

So, if you're ready to look better at the beach, let's get moving.

21 day cycle basics

Here are the basics of each 21 day cycle:

Limited Pre-Workout Meals - You will be eating lighter during the


day, and consuming the bulk of your calories during a 4 hour window
each night.
Resistance Training - There will be 4 gym workouts per week,
focusing on limited rest between sets.
Cardio - Intense 15 minute cardio sessions will follow each
resistance training workout. Additional cardio is optional, but

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

examples are provided below.

This is not a beginner workout. If you do not have an understanding of


the exercises used in this program, please take some time to learn them
before attempting this plan. Also note that 2 eating plans are provided: a
2,100 calorie per day plan for men, and a 1,500 calorie per day plan for
women.

Here is a sample workout schedule. You can play with the days anyway
you want, as long as there are 2 days of rest in between upper body
workouts, or 2 days of rest between lower body workouts.

Monday - Upper Body Workout A


Tuesday - Lower Body Workout A

Thursday - Upper Body Workout B


Friday - Lower Body Workout B

Rest between each set is exactly 30 seconds. Keep the same weight for
each set of a given exercise. For example, when performing the dumbbell
bench press, if you are using 50 pound dumbbells, use the same weight
for each set.

Make sure to pick a starting weight that allows you to perform the stated
sets and reps. If you are unable to perform all the reps for each listed set,
lighten the weight load the next time you perform this exercise. On the
other hand, if a weight doesn't feel challenging enough, add weight the
next time you perform this exercise.

Optional cardio

You can add in an optional cardio workouts:

First thing in the morning.


On off days.

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

At least 4 hours before a resistance training workout, or at least 3


hours after resistance training.

These optional workouts don't have to be boring. You can go for a walk,
go hiking, swimming, running, do hill sprints, etc.

21 Day Shredding Workout


Workout A
Upper Body
Exercise Sets Reps
Dumbbell Bench Press 8 8
Seated Cable Row 8 8
Machine Overhead Press 8 8
Cable Curl 6 8
Skullcrushers 6 8

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

Workout B
Upper Body
Exercise Sets Reps

Machine Chest Press 8 8


Lat Pull Down 8 8
Seated Overhead Dumbbell Press 8 8
EZ Bar Curl 6 8
Cable Tricep Extensions 6 8
Workout A
Lower Body
Exercise Sets Reps
Leg Press 8 8
Leg Curl 8 8
Leg Extension 6 8
Seated Calf Raise 8 8
Planks 6 30 sec
Workout B
Lower Body
Exercise Sets Reps
Hack Squat 8 8
Dumbbell Stiff Leg Deadlift 8 8
Goblet Squat 6 8
Leg Press Calf Press 8 8
Hanging Knee Raise 6 15

Workout FAQ

Do I have to use the dumbbell bench press?

No. You can use any dumbbell or barbell bench press variation.

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

Do I have to use machine exercises?

No. You can use any suitable dumbbell or barbell exercise replacement.

Can I use pull ups instead of lat pull downs?

Yes.

Can I use barbell rows instead of seated cable rows?

Yes.

Can I use squats instead of leg press?

You could, but the muscle soreness will be unbearable. This is a rest-
pause workout. Squats might leave you in pain for a week to come.

Isn't this a lot of sets?

Yes, but it's a rest-pause workout. Because you are restricting rest in
between sets, the amount of weight you will be using for each exercise
will drop slightly. So while the volume is increasing, the intensity is
decreasing.

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

21 day cycle Cardio Workout


Perform the following cardio workout after each resistance training
session. If you are pressed for time (or the gym is packed), you can also
perform this session later in the day or first thing in the morning on your
training days.

For this cardio workout you will need:

A treadmill or aerobics step


A 10x10 space to safely knock out bodyweight exercises

This cardio session should take you around 15 minutes, or maybe longer.
Perform the following sequence 5 to 6 times through using no rest
between exercises and treadmill work.

Cardio Workout
21 Day Shred

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

Exercise Reps
Push Ups 10
Jumping Jacks 20
Burpees 10
Treadmill walking - slow & steady pace 30 seconds
Lying Floor Knee Raise 20
Jump Squats 10
Mountain Climbers 20 each leg
Treadmill walking - slow & steady pace 30 seconds

Diet Plan For Men

This eating plan restricts food consumption prior to 5 pm. You will focus
on low carb, high fat, high protein eating. Dinner (your main meal) should
be eaten around 5-6 pm, and your pre-bed snack around 8-9 pm.

Here is the meal plan schedule for men:

8 am - 3 scrambled eggs (large) cooked in 2 pats of butter, with any


veggies you prefer such as peppers, diced onion, mushrooms,
spinach, etc. This meal contains about 330 calories and 20-22
grams of protein.
11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of
strawberries or blueberries. This meal contains about 157 calories
and 22-25 grams of protein.
2 pm - 2 pieces of regular fat string cheese and one ounce of
almonds. This meal contains about 324 calories and 22 grams of
protein.
Dinner (post-workout) - Pick from one of the 3 dinner choices
below.
Pre-bed Snack - Casein protein shake, 3 fish oil softgels and a
medium apple. This meal contains about 213 calories and 25 grams

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

of protein.

Dinner - Meal 1

10 ounces of baked, boneless and skinless chicken breast. (312


calories and 65 grams of protein)
Sour cream and salsa topping for chicken breast. Combine 2 ounces
of full-fat, natural sour cream with 2 ounces of salsa. (141 calories
and 2 grams of protein)
Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along
with 4 tablespoons of red wine vinegar (dressing), salt and pepper
to taste, 1/2 diced onion, 10 halved cherry tomatoes, 3 ounces of
diced mozzarella (full-fat) cheese, one ounce of diced black olives.
(631 calories and 23.2 grams of protein)

Dinner - Meal 2

8 ounces of 70% lean ground beef mixed with 1/2 packet of taco
seasoning mix, and topped with 2 ounces of guacamole. (743
calories and 60 grams of protein)
Place the beef over a bed of: 2 cups of shredded lettuce, 1/2 cup
fresh salsa, 1/2 cup shredded (full-fat) cheddar cheese, and one
ounce of sour cream. (343 calories and 15.6 grams of protein)

Dinner - Meal 3

8 ounces of salmon. (466 calories, 50 grams of protein)


Lemon butter sauce for salmon: 3 melted pats of butter combined
with the juice of one lemon and 1/2 tablespoon of minced garlic. (112
calories)
Spinach salad. 2 cups of spinach tossed with a dressing of 2
tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1
ounce of walnuts, and 1 ounce of dried cranberries. (518 calories
and 3.6 grams of protein)

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

Diet Plan For Women

Here is the meal plan schedule for women:

8 am - 2 scrambled eggs (large) cooked in 2 pats of butter, with any


veggies you prefer such as peppers, diced onion, mushrooms,
spinach, etc. This meal contains about 260 calories and 14-16
grams of protein.
11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of
strawberries or blueberries. This meal contains about 157 calories
and 22-25 grams of protein.
2 pm - 1 piece of regular fat string cheese and one ounce of
almonds. This meal contains about 244 calories and 16 grams of
protein.
Dinner (post-workout) - Pick from one of the 3 dinner choices
below.
Pre-bed Snack - Casein protein shake and 3 fish oil softgels. This

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

meal contains about 143 calories and 25 grams of protein.

Dinner - Meal 1

6 ounces of baked, boneless and skinless chicken breast. (187


calories and 39 grams of protein)
Sour cream and salsa topping for chicken breast. Combine 1
ounce of full-fat, natural sour cream with 1 ounce of salsa. (71
calories and 1 gram of protein)
Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along
with 4 tablespoons of red wine vinegar (dressing), salt and pepper
to taste, 1/2 diced onion, 5 halved cherry tomatoes, 1.5 ounces of
diced mozzarella (full-fat) cheese. (432 calories and 16 grams of
protein)

Dinner - Meal 2

6 ounces of 70% lean ground beef mixed with 1/2 packet of taco
seasoning mix, and topped with 1 ounce of guacamole. (545 calories
and 44 grams of protein)
Place the beef over a bed of: 1 cup of shredded lettuce, 1/2 cup
fresh salsa, and 1/4 cup shredded (full-fat) cheddar cheese. (161
calories and 7.6 grams of protein)

Dinner - Meal 3

6 ounces of salmon. (350 calories, 37.6 grams of protein)


Lemon butter sauce for salmon: 2 melted pats of butter combined
with the juice of one lemon and 1/2 tablespoon of minced garlic. (76
calories)
Spinach salad. 2 cups of spinach tossed with a dressing of 2
tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1/2
ounce of walnuts and 1/2 ounce of dried cranberries. (254 calories
and 2.7 grams of protein)

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Fast & Furious: 21 Day Shredding Workout Cycle And Diet | Muscle & Strength 3/12/18, 1(43 pm

Diet Plan FAQ

What if I don't like the meal choices?

These meal choices are merely examples. You can swap in any protein
source, fats and veggies. Just make sure you are not eating rice,
potatoes, oatmeal or any other non-fruit or veggie carbs.

For men, dinner calories should equal around 1,076. For women, calories
should come to around 690.

Do I need to use casein and whey protein?

No. You can swap in any protein foods as long as the calories come to
about 120.

Post your post-workout swolfies in M&S gear on IG and tag


@muscleandstrength, #muscleandstrength, or DM them to us to get a
shoutout on Muscle & Strength stories!

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