the live shredded - · PDF filea 12 week diet and training guide designed specifically for...
Transcript of the live shredded - · PDF filea 12 week diet and training guide designed specifically for...
A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR WOMEN TO GET SHREDDED
live shreddedDIET+WORKOUT GUIDE
the
TEAM MUSCLEPHARM®
NATALIA MUNTEANWBFF FITNESS ICON
PHASE 1 OF 34 WEEK PLAN
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 shape your physique for definition that pops. The MusclePharm products were picked because they are tuned perfectly with the goals of Live Shredded.
LIVE SHREDDED BEGINS WITH THE 21-DAY START PHASE. ONCE THAT IS ACCOMPLISHED, LIVE SHREDDED DIETERS MOVE INTO THE MAINTENANCE PHASE.
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.
LIVE SHREDDED 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. 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 women 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 LIVE SHREDDED PROGRAM. YOU’LL SEE THE RESULTS—SO WILL EVERYONE ELSE.
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.
PRODUCTS IN THIS GUIDElive shredded
DIET+WORKOUT GUIDE
the
SHRED MATRIXSHRED 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-VArmor-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.
MUSCLEGELMuscleGel™ 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 servingof most powders.
ASSAULTASSAULT™ is a combination of several powerful, clinically proven, naturally occurring substances brought together for their specific performance-enhancing, 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.
EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURSCONSUME 6-8 CUPS OF WATER PER DAY
TIME: 3 HOURS AFTER BREAKFASTEXAMPLE TIME:
10:00 AM
MP SUPPLEMENT / PROTEINMUSCLEGEL®1 PACKET8-12 OZ. OF WATER
FOOD1 APPLE 1 CUP OF COOKED SPINACH3 TEASPOONS OF FLAX SEED OIL
TIME: MEAL 1EXAMPLE TIME:
7:00 AM
MP SUPPLEMENT / COMPLETE MULTI-VITAMINARMOR-V™TAKE 6 CAPSULES8-12 OZ. OF WATER
FOODOATMEAL - 1/2 CUP 5 EGG WHITES 2 SLICES OF WHOLE WHEAT BREAD
TIME: WAKE UP 1/2 HOUR BEFORE BREAKFASTEXAMPLE TIME:
6:30 AM
MP SUPPLEMENT / FAT LOSSSHRED MATRIX™3 CAPSULES8-12 OZ. OF WATER
FOODNONE
THE LIVE SHREDDED: DIET PROGRAM
PHASE 1: WEEKS 1 - 4
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED
PRE-WORKOUT POST-WORKOUT
ASSAULT™1 SCOOP15-30 MINUTES BEFORE WORKOUT
MUSCLEGEL®1 PACKETIMMEDIATELY AFTER WORKOUT
TIME: LUNCHEXAMPLE TIME:
12:00 PM
MP SUPPLEMENT / FAT LOSSSHRED MATRIX™3 CAPSULES8-12 OZ. OF WATER
FOOD6 OZ. OF BAKED WHITEFISH1 CUP OF COOKED BROCCOLI 8 OZ. OF BROWN RICE
TIME: DINNEREXAMPLE TIME:
6:00 PM
MP SUPPLEMENTNO SUPPLEMENTS
FOOD
TIME: 3 HOURS AFTER LUNCHEXAMPLE TIME:
3:00 PM
MP SUPPLEMENTNONE
FOOD6 OZ. OF BROILED SHRIMP 1 CUP OF COOKED SPINACH
6 OZ. OF BAKED TURKEY BREAST1 CUP OF COOKED BROCCOLI
EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURSCONSUME 6-8 CUPS OF WATER PER DAY
THE LIVE SHREDDED: DIET PROGRAM
PHASE 1: WEEKS 1 - 4
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED
THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.
THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.
THE LIVE SHREDDED: WORKOUT PROGRAM
MONDAYLIFTING(WEEKS 2 AND 4)
CARDIO(WEEKS 1 AND 3)
EXERCISE SETS/REPS
FLAT BENCH PRESS
ONE ARM ROWS
MILITARY PRESS
BICEP CURLS
TRICEP KICKBACKS
5 MINUTES OF FAST WALKING %10 INCLINE
FLAT DUMBBELL PRESS
SEATED ROW
MILITARY PRESS BICEP CURLS
BICEP CURLS
TRICEP EXTENSIONS ROPE
5 MINUTES LIGHT JOG
FLAT DUMBBELL PRESS
SEATED ROW
MILITARY PRESS
BICEP CURLS
TRICEP EXTENSIONS ROPE
5 MINUTES OF FAST WALKING %10 INCLINE
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
BIKE
FAST WALKING %10 INCLINE
STAIR STEPPER
FAST WALKING %10 INCLINE
ELLIPTICAL (FORWARD)
15
20
10
10
5
ALTERNATE 1 MINUTE FAST 1 MINUTE SLOW
GO ALL OUT
TRAINING TIP
PHASE 1: WEEKS 1 - 4
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
SWEAT WEEKS: WEEKS 1 AND 3 DO ONLY CARDIO - 60 MINUTES OF CARDIO 5 DAYS A WEEKLIFT WEEKS: WEEKS 2 AND 4 - ADD WEIGHTS WITH CARDIO INTERVALS - 20 MINUTE CARDIO WARM -UP
LIVE SHREDDED
PRE-WORKOUTASSAULT™1 SCOOP8-12 OZ. OF WATER15-30 MINUTES BEFORE WORKOUT
POST-WORKOUTMUSCLEGEL®1 PACKET 8-12 OZ. OF WATERIMMEDIATELY AFTER WORKOUT
THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.
THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.
THE LIVE SHREDDED: WORKOUT PROGRAM
TUESDAYLIFTING(WEEKS 2 AND 4)
CARDIO(WEEKS 1 AND 3)
EXERCISE SETS/REPS
BODY WEIGHT SQUATS
STATIONARY LUNGES
HAMSTRING CURLS ON BALL
CALVE RAISES
JUMP SQUATS
5 MINUTES OF FAST WALKING %10 INCLINE
BODY WEIGHT SQUATS
STATIONARY LUNGES
HAMSTRING CURLS ON BALL
CALVE RAISES
JUMP SQUATS
5 MINUTES LIGHT JOG
BODY WEIGHT SQUATS
STATIONARY LUNGES
HAMSTRING CURLS ON BALL
CALVE RAISES
JUMP SQUATS
5 MINUTE WALK
20-30
15
10-20
30-50
10-20
20-30
15
10-20
30-50
10-20
20-30
15
10-20
30-50
10-20
ELLIPTICAL (FRONT AND BACK)
BIKE
WALK %5 INCLINE
BIKE
20
15
15
10
ALTERNATE EVERY 10 MINUTES
TRAINING TIP
PHASE 1: WEEKS 1 - 4
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
SWEAT WEEKS: WEEKS 1 AND 3 DO ONLY CARDIO - 60 MINUTES OF CARDIO 5 DAYS A WEEKLIFT WEEKS: WEEKS 2 AND 4 - ADD WEIGHTS WITH CARDIO INTERVALS - 20 MINUTE CARDIO WARM -UP
LIVE SHREDDED
THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.
THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.
THE LIVE SHREDDED: WORKOUT PROGRAM
WEDNESDAYLIFTING(WEEKS 2 AND 4)
CARDIO(WEEKS 1 AND 3)
EXERCISE SETS/REPS
FLAT BENCH PRESS
ONE ARM ROWS
MILITARY PRESS
BICEP CURLS
TRICEP KICKBACKS
5 MINUTES OF FAST WALKING %10 INCLINE
FLAT DUMBBELL PRESS
SEATED ROW
MILITARY PRESS BICEP CURLS
BICEP CURLS
TRICEP EXTENSIONS ROPE
5 MINUTES LIGHT JOG
FLAT DUMBBELL PRESS
SEATED ROW
MILITARY PRESS
BICEP CURLS
TRICEP EXTENSIONS ROPE
5 MINUTES OF FAST WALKING %10 INCLINE
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
1 X 20
STAIR STEPPER
ELLIPTICAL
BIKE
20
20
20
TRAINING TIP
PHASE 1: WEEKS 1 - 4
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
SWEAT WEEKS: WEEKS 1 AND 3 DO ONLY CARDIO - 60 MINUTES OF CARDIO 5 DAYS A WEEKLIFT WEEKS: WEEKS 2 AND 4 - ADD WEIGHTS WITH CARDIO INTERVALS - 20 MINUTE CARDIO WARM -UP
LIVE SHREDDED
EXERCISE SETS/REPS TRAINING TIP
THE LIVE SHREDDED: WORKOUT PROGRAM
THURSDAYLIFTING - REST
CARDIO(WEEKS 1 AND 3)
BIKE
WALK %10 INCLINE
STAIR STEPPER
FAST WALK %0 INCLINE
ROWING MACHINE
15
20
10
10
5
ALTERNATE 1 MINUTE FAST 1 MINUTE SLOW
PHASE 1: WEEKS 1 - 4
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
SWEAT WEEKS: WEEKS 1 AND 3 DO ONLY CARDIO - 60 MINUTES OF CARDIO 5 DAYS A WEEKLIFT WEEKS: WEEKS 2 AND 4 - ADD WEIGHTS WITH CARDIO INTERVALS - 20 MINUTE CARDIO WARM -UP
LIVE SHREDDED
THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.
THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.
THE LIVE SHREDDED: WORKOUT PROGRAM
FRIDAYLIFTING(WEEKS 2 AND 4)
CARDIO(WEEKS 1 AND 3)
EXERCISE SETS/REPS
BODY WEIGHT SQUATS
STATIONARY LUNGES
HAMSTRING CURLS ON BALL
CALVE RAISES
JUMP SQUATS
5 MINUTES OF FAST WALKING %10 INCLINE
BODY WEIGHT SQUATS
STATIONARY LUNGES
HAMSTRING CURLS ON BALL
CALVE RAISES
JUMP SQUATS
5 MINUTES LIGHT JOG
BODY WEIGHT SQUATS
STATIONARY LUNGES
HAMSTRING CURLS ON BALL
CALVE RAISES
JUMP SQUATS
5 MINUTE WALK
20-30
15
10-20
30-50
10-20
20-30
15
10-20
30-50
10-20
20-30
15
10-20
30-50
10-20
STAIR STEPPER
ELLIPTICAL
BIKE
20
20
20
TRAINING TIP
PHASE 1: WEEKS 1 - 4
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
SWEAT WEEKS: WEEKS 1 AND 3 DO ONLY CARDIO - 60 MINUTES OF CARDIO 5 DAYS A WEEKLIFT WEEKS: WEEKS 2 AND 4 - ADD WEIGHTS WITH CARDIO INTERVALS - 20 MINUTE CARDIO WARM -UP
LIVE SHREDDED
SATURDAYREST
SUNDAYREST
THE LIVE SHREDDED: 12 WEEK PLAN
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED
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