GET IN PEAK CONDITION WITH THE 7-DAY SHRED (2)

GET IN PEAK CONDITION WITH THE 7-DAY SHRED

This handy formula will finish off your lean look.

DAY 1

Start a 24-hour fast between noon and 2 p.m.  That means don’t eat anything until the same time the next day. During this fast, you can drink water (flat or sparkling), black coffee, or tea. 

DAY 2

Nutrition

Your body weight (BW) x 8 = Total Calories

BW x 2 = Calories from Protein

BW x 3 = Calories from Carbs 

BW x 3 = Calories from Fat

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Hydration: Drink an extra 2.5 liters of water than you normally do.

Training: Do low-intensity cardio (performed toward end of fast) for 60 minutes.

DAY 3

Nutrition 

BW x 12 = Total Calories

BW x 3 = Calories from Protein

BW x 5 = Calories from Carbs

BW x 4 = Calories from Fat

Hydration: Add another 0.5 liter of water, so now you’re drinking 3 more liters of water than you normally do.

DAY 4

Nutrition

BW x 10 = Total Calories 

BW x 3 = Calories from Protein 

BW x 4 = Calories from Carbs 

BW x 3 = Calories from Fat 

Hydration: Add another .5 liter of water so now you’re drinking 3.5 more liters of water than you normally do. 

Training: Do low-intensity cardio for 45 minutes.

DAY 5

Nutrition

BW x 8 = Total Calories

BW x 3 = Calories from Protein

BW x 3 = Calories from Carbs

BW x 2 = Calories from Fat

Hydration: Add another .5 liter of water so now you’re drinking 4 more liters of water than you  normally do.

Training: Do a full-body, high-volume weight workout. Post-workout, eat a meal that includes at least your body weight in pounds of calories from carbohydrates. For example, if you weigh 180 pounds, eat 180 calories from carbs, which is 45 grams of carbs. After your post-workout meal begin a 16-hour fast. Start between 4 p.m. and 10 p.m. During this fast continue to drink water, black coffee, or tea, but no carbonated drinks.

DAY 6

Nutrition

Eat the following once your fast is over:

BW x 10 = Total Calories

BW x 3 = Calories from Protein + 8–10 grams BCAAs

BW x 1 = Calories from Carbs

BW x 5 = Calories from Fat

Avoid: All dairy products, except butter or cheese that are at least 45% fat, for example, picobella. Cheeses with more fat will have more protein.

Hydration: Drink as much water as you did on Day 5."

Training: Low-intensity cardio (perform fasted in the morning). Keep the duration to 45 minutes.

Throughout the program avoid simple sugars like:

Soda

Bread

Fruit juice

Yogurt with fruit, candy, additives, etc.

Breakfast cereal

Crackers

Honey, jam, and sweet sauces

DAY 7

Nutrition

BW x 8 = Total Calories

BW x 2 = Calories from Protein + 2 Servings of 8–10 grams BCAAs

BW x 1 = Calories from Carbs

BW x 5 = Calories from Fat

Start a 12-hour fast between 8 p.m. and 10 p.m. At the beginning of your fast, you’re done with water loading. So once you start fasting, your water consumption can go back to your normal intake before starting this program. 

Avoid: All dairy products, except butter or cheese that are at least 45% fat. Avoid carbonated beverages.

SHOW TIME!

Avoid dairy and sparkling water the day you're showing off your physique.

SAMPLE SHRED

This is how the numbers would look for a 190-pound male for Day 1.

190 x 8 = 1,520 Total Calories

190 x 2 = 380 = Calories from Protein

190 x 3 = 570 = Calories from Carbs

190 x 3 = 570 = Calories from Fat

http://www.muscleandfitness.com/nutrition/lose-fat/get-peak-condition-7-day-shred?page=2