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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
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OVERVIEW
For example, if a business owner was reviewing
their yearly sales, they might notice that 80% of
It can’t be stressed enough from the get-go that their revenue comes from 20% of their
no matter how perfect a plan sounds on paper, it customers. This is information that the owner
will fail if you do not stick to it for a significant could then use to maximize the efficiency of
period of time. The number one reason many his/her marketing by targeting that loyal 20% of
people fall short of their health and fitness goals customers more aggressively in the future.
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 It’s not a stretch to assume that 80% of one’s
and being consistent? The latter case prevails results come from 20% of the exercises in their
every single time. current training routine. If you want to maximize
Many people want instant gratification when it your efficiency and time in the gym, wouldn’t it
comes to their physique goals, but the reality is make more sense to focus on those key exercises
that contribute to the majority of your results? Or
that you have to create yourself every day.
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.
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OVERVIEW
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OVERVIEW
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12 WEEK SHRED
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OVERVIEW
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OVERVIEW
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OVERVIEW
Females should aim for 6-8 hours of sleep per If a female really wanted to get “bulky” they
night, and they often fall short of this range due would have to eat like a pig and put in years of
to things like stress and poor mood. intense training just like any other person,
regardless their gender, would have to… nobody
Numerous studies have demonstrated that a just blows up their muscle size by accident.
sustained exercise regimen incorporating
vigorous weight training can greatly improve
sleep quality and the duration of sleep episodes.
In fact, weight training provides an effective So there you have it, 10 of the top reasons
natural alternative to pharmaceutical females should stop fearing weights and give the
interventions in patients with insomnia. cardio room a break. Of course it would be remiss
not to mention that some cardio is worthwhile in
almost any female’s exercise regimen, but weight
training should be the focus; don’t worry, you
won’t magically get “bulky” overnight just
because you start lifting more.
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12 WEEK SHRED
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1
12 WEEK SHRED
PERFORMANCE
NUTRITION
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
Ask any 8 year old how to lose weight and they of time and frustration. Additionally, it will make your
will tell you “Eat less and move more.” life a lot easier and oftentimes more balanced.
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PERFORMANCE NUTRITION
For our objective, we are going to require a caloric In this book we will teach you how to set up and
deficit with the finer details adjusted within our track macronutrients (fat, carbs, protein), and
nutrition and training to accommodate for how to adjust these variables when plateaus
maintaining, or potentially gaining muscle occur.
(depending on training history).
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PERFORMANCE NUTRITION
It isn’t about avoiding whole foods or eating artificially made products whenever possible.
It IS about learning HOW to eat for your goals, learning the nutritional value of food and how to fuel your
body efficiently.
TEXT
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PERFORMANCE NUTRITION
Fats = 9 calories/gram
Carbohydrates = 4 calories/gram
Protein = 4 calories/gram
TEXT
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PERFORMANCE NUTRITION
The discussion and recommendations below are Since we will require a caloric deficit to get
based on research as it pertains to optimizing leaner, protein intake needs to be sufficient to:
body composition. We are painting in broad
strokes to get you the information you need to maximize muscle protein synthesis (the
create a starting point in structuring your diet for building of muscle protein)
improving your body composition. minimize muscle protein breakdown (the
breakdown of muscle protein for energy)
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PERFORMANCE NUTRITION
It’s recommended to split protein up evenly Oils (Olive, Fish, Coconut, etc)
across 3-6 meals. This will help ensure you meet Nuts and Seeds
the required leucine threshold per meal, while Avocados
allowing enough space between meals to reap Nut butters (Peanut, Almond, etc)
the benefits of multiple protein feedings. Just as
importantly, having a more manageable amount
of meals also allows one to fit meals around their Carbohydrates (specifically in their stored form
schedule and not the other way around. as muscle glycogen) are our primary fuel source
when we train.
Chicken Breast Tuna Carbohydrates are also the source for dietary
Lean Beef Turkey Breast fiber and many essential micronutrients
Low Fat Pork Egg Whites imperative for overall health. DO NOT neglect
Cottage Cheese Low Fat or No Fat Cheese fiber and micronutrient consumption within your
Whey Protein Soy Protein 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.
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PERFORMANCE NUTRITION
Fiber provides bulk to waste in the intestines and Split peas, cooked
promotes healthy gastrointestinal functioning. Lentils, cooked
Black beans, cooked
Lima beans, cooked
Baked beans, vegetarian, canned, cooked
Sunflower seed kernels
Almonds
Soluble fibers mesh with water to form a
Pistachio nuts
gel and slow the digestive process, which Pecans
as aforementioned can help attenuate
blood sugar levels.
Artichoke, cooked
Insoluble fibers, on the other hand, travel
Green peas, cooked
through the GI tract without dissolving Broccoli, boiled
and speed the passage of waste through Turnip greens, boiled
the gut (i.e. they have a laxative effect). 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: The most notable endocrine adaptations associated
Throughout the week, you rotate through 5 low- with chronic energy deprivation are the lowering of
carb days and 2 high-carb days. thyroid hormones (thryonines) and the fat-secreted
All days require a high protein intake. hormone (adipokine) leptin.
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PERFORMANCE NUTRITION
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12 WEEK SHRED
nutritional 1
strategies
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1
12 WEEK SHRED NUTRITIONAL STRATEGY
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12 WEEK SHRED NUTRITIONAL STRATEGY
To walk you through the entire process, let’s use an That’s it! Hang onto that number as you will need it
example of what it would look like for our fictional to calculate Bianca’s daily calorie requirement
character, Bianca: (DCR).
Age: 22
Height: 5’5” [165 cm]
Weight: 141 lbs [64kg)
Your DCR is an estimation that takes into account
Lifestyle: Bianca hits the gym 5 times a week,
your “activity variable.” Your activity variable is
works a desk job and doesn’t do much demanding
simply a multiplier set by the daily lifestyle tasks
physical activity out of the gym.
that contribute to the amount of energy you burn.
TEXT
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12 WEEK SHRED NUTRITIONAL STRATEGY
So once you’ve figured out which bracket of the However, it is more important to determine your
activity variable you fall in, simply take that specific calorie deficit by simply taking a percentage
factor/multiplier and apply it to your BMR. of your Daily Calorie Requirement (DCR). For fat loss,
it is recommended to deduct about 20% of calories
Let’s use an example of what it would look like for our
from your DCR.
fictional character, Bianca:
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12 WEEK SHRED NUTRITIONAL STRATEGY
A calorie deficit that is large enough to There will be 2 high-carb days per week, and they
stimulate significant fat loss, but small enough will occur on .
to keep muscle intact, control appetite and
maintain high energy levels. To determine your macronutrient breakdown for
Sufficient protein to maximize muscle recovery High-Carb Days, simply take your High-Carb Day
and lean mass retention. calorie goal (which is your DCR x 0.90) and apply
Enough carbohydrates and fats to keep mood these percentages:
and hormone balance in check, as well as to
keep training performance near its peak. Protein: = 30% total calorie intake
Carbohydrates: = 50% total calorie intake
So for Bianca, since she is aiming for 1,680
Fat: = 20% total calorie intake
calories on her Low-Carb Days, her macronutrient
breakdown will look like this: So for Bianca, since she is aiming for 1,890 calories
on her High-Carb Days, her macronutrient
Protein: 1,680 x 0.35 = 588/4 = 147g of protein breakdown will look like this:
per day
Carbohydrates: 1,680 x 0.40 = 672/4 = 168g of Protein: 1,890 x 0.3 = 567/4 = 142g of protein
carbohydrate per day per day
Fat: 1,680 x 0.25 = 420/9 = 47g of fat per day Carbohydrates: 1,890 x 0.5 = 945/4 = 236g of
carbohydrate per day
Fat: 1,890 x 0.20 = 378/9 = 42g of fat per day
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12 WEEK SHRED NUTRITIONAL STRATEGY
Low-Carb Day Macros 5x/week= 47g/168g/147g or rounding to nearest five grams, 45g/170g/145g
High-Carb Day Macros 2x/week= 42g/236g/142g or rounding to nearest five grams, 40g/235g/140g
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.
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12 WEEK SHRED NUTRITIONAL STRATEGY
Software/App: MyFitnessPal.com
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12 WEEK SHRED NUTRITIONAL STRATEGY
Software/App: MyFitnessPal.com
Mobile App:
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12 WEEK SHRED NUTRITIONAL STRATEGY
First, it’s good that you are aware that you have We have good news for you. You don’t have to eat
overshot your macronutrient intake. While that isn’t meals on any set schedule to lose weight efficiently.
ideal, it certainly isn’t the end of the world.
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12 WEEK SHRED NUTRITIONAL STRATEGY
Track EVERYHING
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)
Basically, you will have to measure your food intake Monitor weight-loss progress
Stay consistent with your diet
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.
Log/track exercise (lifting or cardio) since this
With today’s modern technologies, it is easier than
will skew the goal calorie/macro intakes that
ever to simply enter your daily food selections into
you calculated in this chapter.
software/apps on your PC, tablet, and/or smartphone.
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12 WEEK SHRED NUTRITIONAL STRATEGY
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12 WEEK SHRED NUTRITIONAL STRATEGY
If you eat out at a restaurant you can always ask the There is no right or wrong way but ask yourself
server how big the portion sizes are and how the food which way is most sustainable for YOUR lifestyle.
is prepared. Moreover, both MyFitnessPal and Additionally, make sure you challenge yourself
enough to be comfortable meeting macros when
CalorieKing have huge catalogues of nutritional facts
things don’t go to plan. If you forget your food at
from restaurants and fast-food chains. 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 If you feel a bit overwhelmed at the idea of
calorie-free, then you don’t need to be so nit-picky tracking your macros every day then you are not
about tracking it. Contrarily, certain condiments may alone. However, like anything, it takes consistent
practice. Admittedly, this is a point where many
be loaded with calories despite their small serving
people want to throw in the towel (and do).
size, so be sure to read the food labels.
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12 WEEK SHRED NUTRITIONAL STRATEGY
1. Simply enter your Low-Carb Day Calorie Goal 1. Simply enter your High-Carb Day Calorie Goal
and desired number of meals. Then click and desired number of meals. Then click
‘Generate’ ‘Generate’
2. Find the ‘Current nutrition targets' section and 2. Find the ‘Current nutrition targets' section and
click 'Edit Targets' click 'Edit Targets'
3. Set the ‘Target Macros’ to ‘A percentage of 3. Set the ‘Target Macros’ to ‘A percentage of
calories’ and then use the following calories’ and then use the following
percentages. percentages.
Low-Carb Day: Fat 25% / Carbs 40% / Protein High-Carb Day: Fat 20% / Carbs 50% / Protein
35% 30%
Your new Low-Carb Day Meal Plan will be created Your new High-Carb Day Meal Plan will be created
and you may even tweak the meal plan even more and you may even tweak the meal plan even more
with the many settings/features the website has to with the many settings/features the website has
offer. to offer.
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12 WEEK SHRED
This program is ultimately suitable to most any It is, after all, in contrast to more traditional
trainee, regardless of their experience level in the bodybuilding split-style programs that have
gym. The main thing to keep in mind throughout become so popular within the fitness community
the process is that consistency and progression over the years.
are keys to success and achieving your goals.
This program isn’t magic; no program is. The not-
so-secret to success in health/fitness is doing
things that are effective to your goals, repeatedly.
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1
TRAINING GUIDE
During this program, you will progress through 3 On power days the focus will be on major “power”
phases/microcycles that modify your workouts movements for your upper and lower body like
by increasing the number of sets per exercise, Seated Cable Rows, Incline Dumbbell Presses,
and level of intensity: 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
As you will be performing exercises in both lower rest periods. On power days you need to have a
and higher rep ranges, it has been designed so STRENGTH mentality.
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 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.
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TRAINING GUIDE
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TRAINING GUIDE
●
●
●
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12 WEEK SHRED
Cardio
/
/
/
/
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.
Chapter 9 will discuss plateaus and how to Since our fat stores tend to be much higher than
break through them, but as a spoiler we usually have glycogen stores, it is preferential to be able to get the
to decrease caloric intake and/or increase cardio highest percentage of fuel from fat during exercise.
expenditure. 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.
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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 Low-intensity cardio doesn’t have the acute
ready for another bout of high-intensity exercise metabolic benefits of high-intensity cardio, but
with less rest. 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.
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CARDIO
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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 Promotes recovery and muscle growth
Attenuates soreness/reduces fatigue
Presents an easy option to hit your daily
Arguably the most popular sports supplement on protein requirements
the market, 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
Upset stomach and indigestion are the two most
increases protein demands, whey protein
common issues with whey protein products. This
supplements can be the perfect way to get more
might be alleviated by choosing a pure whey
protein in your diet.
isolate product over a whey concentrate (which
contains more lactose).
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SUPPLEMENTATION
● Increase metabolism
● Enhance the use of fat tissue (and other
A: Yes, but this has little ramification in regards
substrate) as energy
to how your body utilizes the protein since
● Increase energy and focus
denatured protein is essentially “hydrolyzed”
● Lower rate of perceived exertion
protein; you’re still ingesting all the amino acids
that were originally there to begin with.
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SUPPLEMENTATION
Side effects should be rather minimal if you use a Creatine monohydrate has stood the test of time
safe, efficacious fat-burner/thermogenic. While it when it comes to weight training and athletic
is impossible to list specific side effects without performance. It’s one of the most efficient
supplements to consider when looking at its
knowing the product you’re using, we can say
cost-to-benefit ratio and safety/tolerability.
that SimplyShredded’s VANQUISH ELITE was
formulated to avoid side effects and maximize fat
burning.
The energy currency of the cell is known as
Adenosine Tri-Phosphate (ATP). Essentially, your
muscles are constantly using up and restoring
Most fat-burners/thermogenics are best taken ATP levels in order to perform work (i.e. contract).
before working out and possibly again at another
time in the day. The best thing is to simply follow One way to restore depleted ATP stores in muscle
the instructions on the bottle/label. cells is through the phosphocreatine energy
system.
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SUPPLEMENTATION
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SUPPLEMENTATION
Multi-vitamins are unique in the supplement Follow the label’s directions for your specific
industry in that they present consumers with a multi-vitamin; 1 serving per day is all that should
fail-safe to avoid vitamin and mineral be needed.
deficiencies.
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12 WEEK SHRED
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ADJUSTING THE PLAN
When decreasing calories, typically we only
While we are primarily concerned with fat decrease from carbs and fat. The reason we do
loss, there is obviously a correlation between not decrease from protein is because it is crucial
weight loss and fat loss over time. Weigh in for preserving lean body mass (ie. muscle) so
each day under the same conditions (upon therefore, you want to maintain your protein
waking and after using restroom) and track intake at a constant level throughout your cut. The
your weight daily (using the Weight Loss Log calorie drops would be much better served
Spreadsheet). A weekly drop of ~.5-1% of coming from carbs and fat.
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 This will depend what level you are at (read below
the mirror and/or measurements but not on for recommendations).
the scale then DO NOT CHANGE ANYTHING.
There is a lot more that goes into bodyweight
than just adipose tissue.
For those at an overweight or obese level you
should go with a bigger drop in the 100 to 200
While the mirror and progress photos are range.
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 If you’re a general dieter and dropping calories for
- Hip circumference at widest point the first time then you should go with a range of
50 to 100 calories per day.
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ADJUSTING THE PLAN
Bianca (General Dieter) has just reached week 4 Our DCR (Daily Calorie Requirements) adapts
of her 12 Week Shred and has hit a weight loss as we lose body fat to protect against
plateau. 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.
As a general dieter the recommendations are to Do not rely solely on the scale to determine if
lower carbs by 10-15 grams per day and fat by 3- you are progressing. Many relatively new
6 grams per day. Bianca wishes to deduct 15 trainees can build muscle and lose fat
grams from carbs and 5 grams from fat on both simultaneously, which can obviously partially
her low and high-carb days. mask drops on the scale.
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12 WEEK SHRED
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FAQ
We are in a dynamic state of losing and Even acute losses of sleep have been shown to
replenishing water in our bodies; when the have a host of harmful effects in humans,
amount of water being taken in becomes less including tendency to overeat the next day and
than the amount being lost, we become decrease insulin sensitivity, two things that spell
dehydrated. disaster when combined.
Proper hydration is crucial to maintaining cell Sleep loss usually results in feeling stressed out
functions, and without enough water, as well, which is generally not favorable for proper
performance and overall health can be greatly appetite regulation. Aim to get at least 7-8 hours
hindered. The amount of water one needs on a of sleep per night.
daily basis varies based on their size and their
activity level (active individuals generally require
much more liquid than sedentary individuals).
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
While everyone has different fluid requirements those endless crunches. Visible abs are simply a
based on size, activity level, etc., 1-1.5 gallons result of low body-fat. (Approx. below 12%)
per day is usually sufficient.
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, seated or
standing presses and pulldowns, etc.
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FAQ
If you're allergic to a certain vittles, you should Determine if you would like to continue to get
definitely follow standard protocol and avoid leaner. If the answer is yes, then continue dieting
them. Allergies are a serious medical condition for fat loss using the recommendations within
and trigger an immune system response that this book. If you decide you would like to begin a
could be life-threatening if care is not taken; mass phase, then slowly add calories in the form
please consult a physician if you are concerned of carbs and fat until you are gaining .5-1 lbs. per
about a food allergy. month.
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FAQ
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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.
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12 WEEK SHRED
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REFERENCES
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