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30 Day Shred program for gym

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30 Day Shred
4 Week Gym Training Regimen
Monday: Legs/Glutes
Deadlifts 4x10
Weighted walking lunges 4x20
x (superset)
Jump Squats 4x10
Weighted hip thrusts 4x12
Weighted bench step ups 4x10 each leg
Donkey kicks 3x20
Abductor machine 3x20
Tuesday: Back/Arms
Lat Pull down 4x12
Seated close grip rows 4x12
Hammer curls 3x10
Tricep press down (cable machine) 3x10
Rear delt flies machine 4x15
Overhead tricep press (cable machine) 4x10
Burnout: Incline curls, to seated curls, to standing curls 3 drop sets of 10-8-6 (like a drop set,
but you’re not dropping weight, you’re just changing positions from incline on bench to seated,
to standing)
Wednesday: Legs/Abs
Leg Press 4x15
Squats 4x10
Bicycle crunches 4x30
Weighted reverse lunges (smith machine) 4x10 each leg
Bench cross overs 4x25 each leg
Leg Extensions 3x15
Toes to bar 3x20
Thursday: Shoulders/Chest
Incline dumbbell flies 3x15
Incline chest press 3x10
Cable or machine flies 3x15
Front press 3x15
Upright flies 4x10
Car Drivers 4x10
Cable front raises (back to machine and pull ropes through legs) 4x10
Alternating DB front/lateral raises 4x10
Friday: Full Body/Conditioning
Pulsing squats 4x15
Jump squats 4x20
Full circle lateral raises 4x10
Walk outs 4x10
Alternating overhead press 4x10 each arm
Burpees 4x15
Dips 3x10
Mt Climbers 3x40
Abs: (you can add this in to any days you like, I recommend at least 3 days)
Giant set: 3 sets with no rest in between until 1 set is complete, then 30-60 sec rest
1 min plank
10 toes to bar/db/hands
30 sec plank each side
30 bicycle crunches
1 min plank
Cardio: 2 HIIT and 2 LISS each week
You can add cardio to any days you choose. I would recommend having 1 total rest day per week.
(cardio won’t replace workout, it’s in addition to your weight training to see optimal results)
HIIT Cardio options:
*Treadmill sprints
*Stair stepper intervals
20 minutes:
Week 1: 15 seconds work, 45 seconds rest
Week 2: 20 seconds work, 40 seconds rest
Week 3: 25 seconds work, 35 seconds rest
Week 4: 30 seconds work, 30 seconds rest
*Pyramid Workout:
Jump squats
Weeks 1 & 2: 10-1 reps
Weeks 3 & 4: 15-1 reps
LISS Cardio options:
*Treadmill/outside running
*Incline treadmill walking
*Stair stepper
Week 1: 20 minutes
Week 2: 25 minutes
Weeks 3 & 4: 30 minutes
General Meal Plan Info:
1.) Eat the daily amount of protein, carbs and fat that I have listed in your template and get at least 20
grams of fiber per day. You’ll need to meet your calorie goal as well as macro goal within 3-4 grams of
protein and carbs and 1-2 of fat. (For example if your goal for protein for the day is 100, try to be with 3-
4 grams either way, 96-104 would be safe)
2.) Have your post workout meal within 30-60 minutes of lifting. This is the only meal that I will ever tell
you that you have to eat.
3.) Try to make 80% of your food choices healthy/clean foods while meetings your macronutrients (aka
grams of protein carbs and fat).
4.) Drink a ton of water. 1 gallon a day minimum. This helps to curb your appetite and flush out any
toxins and speed up your metabolism.
5.) I have attached a template for your meal plan. This template is just an example of what your diet
could look like for a day. It contains the amount of grams of protein, carbs and fat that I want you to try
to eat every day. You can eat this exact meal plan or substitute anything you don’t like, as long as you
meet your macro and calorie goal for the day. Remember to keep your food choices to 80% clean whole
6.) If you don’t use it already, download myfitnesspal. This is where you’ll track your food daily. You can
add your macro/calorie goals and input your food. This is vital to tracking your food each day. I go in
each night and input my meals and snacks for the following day to ensure I will meet all of my goals.
Eating at Restaurants:
You can eat out at restaurants. Just make sure it fits your plan. If possible, find out where you’re going to
eat and put it into myfitnesspal before you go. I swear by this and I always hit my numbers. You might
want to stick with the plan I’ve laid out for you for a couple of weeks till you get used to how to much
protein is required, serving sizes, etc.
Food Scale:
If you don’t have one, get one. You’ll absolutely need one to weigh and measure all of your food. Meat
needs weighed raw and oats need weighed/measured dry (before cooked).
What are macronutrients? AKA Macros:
Nutrients that the body uses in relatively large amounts - proteins, carbohydrates, and fats.
Each has a caloric value
1 gram of:
P=4 calories
C=4 calories
F=9 calories
So if you are hitting your macros correctly the total number HAS to add up to the total calories. If you
are short one gram of fat and you will be 9 calories short. Sometimes it helps to think of it in this simple
mathematical way instead of in terms of food.
MY FITNESS PAL & IIFYM (if it fits your macros):
Okay this is important. The key to making this more flexible and doable.... Here is how you can make this
"meal plan" fit your lifestyle a little more and make it a little more flexible without having to eat the
exact same things every day. Like I mentioned, the meal plan that I have created gives your body the
ratio of carbs, protein and fat for optimal fat loss. Some people have no problem with eating the same
meals every day. I would recommend trying out the meal plan for the first week or so to get used to this
type of eating . If it sounds miserable then you don’t have to do that. If you want to get results without
following this exact meal plan every single day you can, it just takes a little more work on your part. If
you aren't eating these exact meals, the most important thing to pay attention to are the daily totals
that I have listed for protein, fat, carbs and fiber. You can use an app like myfitnesspal and track
everything and if you can hit those daily totals while incorporating most of the foods that I've given you
that will be effective also. When using myfitnesspal you can view the daily breakdown of your food by
clicking “home” at the bottom and then “daily” in the top middle.
Meal Timing and Frequency of Meals:
You don't have to eat it all in 6-7 meals the way that I have it listed. That is how I prefer to eat, every 2-3
hours. Others like 3 big meals a day. As long as you are eating this many grams of protein, carbs and fat
and having your post workout meal after you workout (lift) then it doesn't make a difference. Also,
many people think eating after a certain time at night will cause them to gain weight. That’s a myth.
Stick with your macros and eat when you prefer.
Mustard and Franks Red Hot Sauce are both ok to use. Any condiment that has calories will need to be
accounted for in your macros for the day. I personally use Walden’s Farms pancake syrup, and barbecue
sauce because they have no calories. You can use Stevia. Don’t get too carried away with artificial
sweeteners because they can cause you to bloat.
Consistency: The biggest key to making all of this work is being consistent. You can’t eat good and hit
your macros all week and then go crazy on the weekend and expect to lose, at best you’ll maintain.
There are no “cheat meals” with IIFYM. If you’re able to work in a treat within your plan, then that’s
fine, just make sure you’re hitting your goals for the day.
Food Substitutions:
Fruit (any and every fruit)
Rice cakes
Veggies (some are higher in carbs than others)
Bagels, English muffins, bread in general,
Cream of rice
Cream of wheat
Protein powders
Cottage Cheese
Greek Yogurt
Orange Roughy
Egg Whites
Nuts (almonds, peanuts, cashews, etc.)
Egg Yokes
Salmon and steak
Nut Butters (peanut butter, almond butter, etc)
Olive Oil, Coconut oil (If you use either of these for cooking your food be sure to count it.)
My fitness pal is recommending more calories based on my workouts or steps taken. Do
I add more calories for calories burned?
-No, you will not add in extra calories to your day for calories burned during workout
Can I drink alcohol?
-Yes. Alcohol contains 7 calories per gram. Although it is empty calories (meaning it
provides no nutritional support or function), you can still calculate it into your day. I’ve
attached a separate guide for this.
Can I eat fruit?
-Yes, it’s a carb source
Can I drink diet soda?
-Yes, you can drink whatever you’d like, just remember you need to track it. However,
zero calorie drinks are ok and don’t have to be tracked. Diet soda is ok to have in
moderation as long as you’re still hitting your water goal.
I’m not used to eating so much protein. How can I get my protein goal in?
-I personally use protein powder so I’m not eating meat all day long. I do recommend
working protein into every meal, and into most snacks. Other great options are greek
yogurt, fat free cheeses, lean meats, egg whites, tuna packs, protein bars, etc.
What kind of protein bars do I eat?
-Literally any that you can work into your macros. I usually like one higher in fiber so I
feel fuller if I’m using it to replace a meal. I like Quest, Oh Yeah One bars, Fit Crunch,
Pure Protein, just to name a few.
I’m hitting my macros in My Fitness Pal, but my calories aren’t being met…
-Mathematically if you hit your macros, you should be hitting your calories. There are
some times that you might not depending on what you’ve used in MFP. Some of the
information might have been input incorrectly from another user, so double check that
first. Second, if you’re eating something high in fiber, ( like whole wheat pitas, English
muffins, wraps, quest bars) these things have dietary fiber subtracted out from the
calories on their label, so if you are logging them in your day, chances are your calories
are going to come up slightly short for that day. You always want to hit your calorie goal,
but with times like this, if your macros are met because of something with high fiber,
don’t add in extra calories to hit your goal.
Making Alcohol Fit Your Macros
Alcohol contains 7 calories per gram
It is empty calories, meaning there’s no nutritional value
It impairs judgement and lower inhibitions, and can often create the thinking of “I don’t
care, I’ll eat whatever I want” which leads to over eating
Causes loss of sleep
To make any plan really work, it’s got to be realistic. Most people like to enjoy a drink or two
occasionally, so to say you’re going to totally cut out all alcohol, might not be sustainable for
you. However, there are those extreme cases, like preparing for a competition or photo shoot,
where you cut it out for a time period.
What I recommend for drinking:
Ensure you stay within your calorie goal
Prioritize protein so you’re still hitting your goal. I eat heavy protein, moderate fat, and
lower carbs on a day I plan to drink and I save calories for the drinks.
Pre plan your food, and drinks if possible (this allows you to set a drink maximum and
hopefully enjoy yourself, but not get drunk, or blow your calorie budget)
Focus more on the calories you’re drinking, rather than the macros. (My fitness pal
usually doesn’t display accurate macros for drinks, but calories should be accurate)
Stick to lower calories options, and try to stray from sugary drinks.
For example My Fitness Pal shows Michelob Ultra having 95 calories .6P/0F/2.6C, so the rest of
the calories come from alcohol. Again, this would lead to doing crazy math, and too much work
for you. Just stick to the calories shown, knowing that your macros won’t be hit for the day, but
by going light on carbs, you’re making room for the calories in the alcohol.
Grocery List Go-tos
Lean Protein:
Chicken Breast
Ground Turkey (99% fat free or 93/7)
Tuna (flavored packs, cans, doesn’t matter)
Protein Powder or shakes (if you need recommendations, let me know)
Protein Bars
Lunch Meat (low sodium)
Dairy & Eggs:
Egg Whites
Cottage Cheese (low fat or fat free)
Cheese (made with skim milk, laughing cow, or fat free)
Greek Yogurt (can be flavored Light & Fit)
Carbmaster Yogurt
Carbmaster Milk
Unsweetened Cashew or Almond Milk
Oatmeal (quick oats, Better Oats 100 calories packs)
Cream of rice
Whole grain or wheat bread (I like 35 or 45 calorie bread)
English Muffins (80 or 100 calories Healthy Life)
Sweet potatoes
Red Potatoes
Rice (brown, jasmine, white, doesn’t matter)
Rice Cakes (can do flavored)
Joseph’s Pita Wraps and Lavash Bread
Flat Outs Beans (black, great northern white beans, etc)
Nut Butter (peanut, almond, cashew, whipped pb)
Nuts (unsalted or lightly salted)
Coconut Oil
Extra Virgin Olive Oil
Red Meat
Veggies: (can be frozen)
Green Beans
Stir Fry Mix
Salad Mix
Bell Peppers
Romaine Lettuce Wraps
Spaghetti squash
Fruits: (can be frozen)
Tea Bags
Crystal Light or 0 calorie water flavor
Reduced Sugar Ketchup
Bolt House Farms Salad Dressing
Buffalo Wing Sauce
Franks Hot Sauce
Low Sodium Soy Sauce
Taco Bell Mild or Hot Sauce
Walden’s Farms (anything)
Spray Butter
Low Sodium Chicken Broth
Light pasta sauce
Mrs Dash anything
Sea Salt
Garlic Powder
Chili Powder
Kernel Seasonings
Stevia (any 0 calorie sweetener)
Baking Powder
Oat or Coconut Flour
Non-stick cooking spray
Using myfitnesspal
In your information packet there was a whole section one how you make “substitutions” to this
meal plan. Instead of thinking of this as making substitutions to my foods I want you to think of
it as entirely making ALL of your own foods choices. So do not think of subbing foods as a one
for one exchange ( aka what can I eat instead of tilapia) because that gets tough. Instead it is
your goal to meets the DAILY totals on the bottom of your meal template. Here is how you do
1.) Look at the numbers of protein, carbs and fat at the bottom of the spreadsheet. The
total that you are supposed to have for the day.
2.) I suggest planning out a day of food till you get used to tracking. Do not just start eating
and tracking because this will take some time to hit your numbers.
3.) To plan out your food start thinking of the things that you want to eat and adding them
into the myfitnesspal app like this…
a.) Click “Add Food” Under breakfast, lunch or
b.) Start typing the food
c.) Select the correct food. Or you can scan the barcode on the food.
On this screen you can easily change the portion size.
Once you have adjusted click the check mark in the top right hand corner to save the
d.) Continue to add everything that you’ve eaten for that meal the same way
e.) Now that you have one meal added click on the goal calories at the top. In this
example it is 1800 calories. This will take you to a screen that shows your entire
breakdown of what you’ve eaten so far.
Keep scrolling down for the rest….
**These numbers represent the amount of protein, carbs and fat that you’ve eaten so far. The
goal that you are aiming for are the numbers that I gave you in your meal plan spread sheet.
You can customize your goals. I have included instructions on how to do that below.
f.) You’ll repeat this process for each meal/snack you eat. At some point you will go
over one of the macronutrients and you will need to adjust. For example, if you are
adding food and you are over on carbs already. What you need to do at that point is
go take a look at your food choices and identify which foods contain a lot of carbs. In
order to do this you just click on the food in this screen.
And it will take you back to this screen…
In this example you will see that a half cup of oats contains 27 grams of carbs. If you are over by
27 grams of carbs you may want to consider eliminating this entirely. If you are over by 10
grams then you may want to consider making it a ¼ cup of oats instead.
Eventually you will get used to which foods contain majority protein, carbs and fat and you will
be able to add in the food as you go throughout the day. What I do and what I would
recommend is putting in your menu the day before that way you’re sure to hit your goals.
Customizing myfitnesspal Goal amounts
1.) Click on “More” at the bottom Then “Goals”
2.) Click “Calorie and Macronutrient goals”
3.) From here you can manually add in your calorie amount (do that first)
4.) Then you can adjust your macro numbers based on percentages. The problem with this
is that might not allow you to get dead on with the grams that I’ve given you. What I do
is just select as close as it lets me get and then I just do the math in my head and keep
my totals in mind as I’m adding my food.
5.) OR you can adjust by grams but you have to pay for an upgrade to the app. There are
other food tracking apps if you don’t like myfitnesspal, but this is what I use and
This program is not intended to be used for long term. This program is
not meant to be a replacement for any medical directive given by your
physician. SwoleSisters Fitness & Nutrition, LLC does not assume any
liability for the information given in this e-book.