live shredded the DIET+WORKOUT GUIDE PHASE 1 OF 3 A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED

Transcription

1 the live shredded DIET+WORKOUT GUIDE A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED TEAM MUSCLEPHARM OBI OBADIKE WBFF FITNESS ICON THE WORLDS MOST RIPPED FITNESS MODEL PHASE 1 OF 3 4 WEEK PLAN

2 the live shredded DIET+WORKOUT GUIDE THIS DIET AND TRAINING GUIDE WAS DESIGNED TO HELP YOU GET THAT LEAN, TONED PHYSIQUE YOU VE BEEN AFTER. This diet and workout program were created to help you tone your physique for muscle definition that pops. The MusclePharm products were picked because they are tuned perfectly with the goals of Live Shredded. BEGINS WITH THE 4 WEEK START PHASE. ONCE THAT IS ACCOMPLISHED, DIETERS MOVE INTO PHASE 2. The Live Shredded program works. Follow it and see. As you begin using this program, please remember to stick to the basics as they are spelled out. For instance, the eating times in the following pages are to be used as examples only. While the times listed aren t critical, obeying the amount of time BETWEEN meals is very important. Let s say you work nights. No problem. Just adjust each time so you re consuming the foods and supplements at their optimum times. If you wake at 9 a.m. instead of 5:30 a.m., then that is when your Live Shredded Diet schedule starts. IS NO DIFFERENT THAN ANY OTHER DIET: IF YOU DON T FOLLOW IT, IT WON T WORK. We built this diet around MusclePharm products because we believe in their superiority. MusclePharm products like Shred Matrix, Armor-V and Assault are your best bet. Assault our clinically-proven pre-workout is perfect for the Live Shredded program because it supplies the body with a stream of nutrients like BCAAs during the workout. Shred Matrix utilizes a proven 8-stage weight loss program that is designed for athletes and those who believe in fitness. A weight loss secret: your moods matter too. The diet and training schedule we lay out here is designed to promote rapid toning of your physique. The products recommended here also contain herbs that suppress urges for food and sugar, keeping you focused. WELCOME TO THE PROGRAM. YOU LL SEE THE RESULTS SO WILL EVERYONE ELSE. PRODUCTS IN THIS GUIDE SHRED MATRIX SHRED MATRIX is the most powerful fat loss system available. SHRED MATRIX is unique utilizing a comprehensive, multi-system approach to fat loss. Powerful, but safe and effective for both men and women, SHRED MATRIX utilizes the body s multiple energy pathways and systems to cause aggressive mobilization of fat to be burned for fuel. ARMOR-V Armor-V is the most comprehensive multi-nutrient complex available. It s unique blend of organics, herbals and natural ingredients were specifically formulated to feed your body with everything nature intended - and then some. Armor-V is the end of boring vitamins, loaded with pure vegetable and fruit derivatives, rich in anti-oxidants and system optimizers establishing the foundation for strength and performance athletes. MUSCLEGEL MuscleGel provides 22 grams of high-power protein in a single serving. New MuscleGel provides more protein than 6 egg whites, a whole chicken breast, or a single serving of most powders. WARNING: The training and nutrition programs described here are not intended to be used a substitute for any exercise plan or dietary regimen that may have been prescribed by your physician. MusclePharm strongly recommends that you consult with your physician before beginning any training and nutrition program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. ASSAULT ASSAULT is a combination of several powerful, clinically proven, naturally occurring substances brought together for their specific performanceenhancing, endurance-boosting and strength-building properties. These key ingredients work synergistically to provide your muscles with true increased energy at the cellular level, to dramatically improve performance.

3 THE : DIET PROGRAM EAT EACH MEAL OR SNACK EVERY HOURS CONSUME 6-8 CUPS OF WATER PER DAY PRE-WORKOUT POST-WORKOUT ASSAULT 1 SCOOP MINUTES BEFORE WORKOUT MUSCLEGEL 1 PACKET IMMEDIATELY AFTER WORKOUT TIME: WAKE UP 1/2 HOUR BEFORE BREAKFAST 6:30 AM MP SUPPLEMENT / FAT LOSS SHRED MATRIX 3 CAPSULES NONE TIME: MEAL 1 7:00 AM MP SUPPLEMENT / COMPLETE MULTI-VITAMIN ARMOR-V TAKE 6 CAPSULES OATMEAL - 1/2 CUP 5 EGG WHITES 2 SLICES OF WHOLE WHEAT BREAD TIME: 3 HOURS AFTER BREAKFAST 10:00 AM MP SUPPLEMENT / PROTEIN MUSCLEGEL 1 PACKET 1 APPLE 1 CUP OF COOKED SPINACH 3 TEASPOONS OF FLAX SEED OIL

4 THE : DIET PROGRAM EAT EACH MEAL OR SNACK EVERY HOURS CONSUME 6-8 CUPS OF WATER PER DAY TIME: LUNCH 12:00 PM MP SUPPLEMENT / FAT LOSS SHRED MATRIX 3 CAPSULES 6 OZ. OF BAKED WHITEFISH 1 CUP OF COOKED BROCCOLI 8 OZ. OF BROWN RICE TIME: 3 HOURS AFTER LUNCH 3:00 PM MP SUPPLEMENT NONE 6 OZ. OF BROILED SHRIMP 1 CUP OF COOKED SPINACH TIME: DINNER 6:00 PM MP SUPPLEMENT NO SUPPLEMENTS 6 OZ. OF BAKED TURKEY BREAST 1 CUP OF COOKED BROCCOLI

5 THE : WORKOUT PROGRAM TRAIN ALL WEIGHTS AT %55 OF YOUR 1 REP MAXIMUM PRE-WORKOUT ASSAULT 1 SCOOP MINUTES BEFORE WORKOUT POST-WORKOUT MUSCLEGEL 1 PACKET IMMEDIATELY AFTER WORKOUT MONDAY LEGS + ABS EXERCISE HACK SQUATS SETS/REPS TRAINING TIP LUNGES SEATED LEG CURLS LYING DOWN LEG CURLS SIT-UPS FORWARD STABILITY BALL ROLL KNEELING CABLE CRUNCHES TUESDAY BICEPS + TRICEPS EXERCISE SETS/REPS TRAINING TIP SEATED DUMBBELL CURLS STANDING BARBELL CURLS SKULL CRUSHERS FRENCH PRESS

6 THE : WORKOUT PROGRAM TRAIN ALL WEIGHTS AT %55 OF YOUR 1 REP MAXIMUM WEDNESDAY CHEST + ABS EXERCISE SETS/REPS TRAINING TIP INCLINE BENCH DECLINE DUMBBELL PRESS BUTTERFLY CHEST MACHINE HANGING LEG RAISES CRUNCHES OBLIQUE STABILITY BALL CRUNCH THURSDAY SHOULDERS + BACK EXERCISE MILITARY SHOULDER PRESS BARBELL UPRIGHT ROWS SETS/REPS TRAINING TIP DUMBBELL POSTERIOR DELTOID RAISES MACHINE BACK ROW OVERHEAD PULL-DOWN UNDER-HAND CHIN UPS FRIDAY SATURDAY REST SUNDAY REST

7 THE : 12 WEEK PLAN DOWNLOAD THE NEXT PHASE! PHASES 2-3 AVAILABLE FOR DOWNLOAD THE START IS JUST THE BEGINNING. NOW THAT YOU RE FAMILIAR WITH PHASE 1, HEAD TO MUSCLEPHARM.COM TO START LEARNING ABOUT PHASES 2 AND 3 OF THIS PROGRAM. DOWNLOAD PHASE 2 AND 3 AT: BODYBUILDING.COM/MILITARY