How To get Shredded In 16 Weeks | Meal Prep | Workouts | Supplements

How To get Shredded In 16 Weeks | Meal Prep | Workouts | Supplements

Cardio Days
Monday – 20 Minutes 3.2mph @ 3.5 Incline Treadmill (AIM For 1 Mile/100 Calories Burned
Wednesday – 10 Minutes Stairmaster – 40 Steps Per Minute/100 Calories Burned
Friday – 20 Minutes 3.2mph @ 3.5 Incline Treadmill (AIM For 1 Mile/100 Calories Burned

Week 1 Meal Prep | 16 Weeks Out

Meal 1 (Breakfast) – Supplements (2 Yohimbine Pills = 5 mg) 2 Multi Vitamin, 5 grams German creatine
1 ounce of uncooked baby spinach (28 grams), 220 grams of liquid egg white (Uncooked weight), 65 grams natural jiff peanut butter,

Meal 2 (Lunch)
5 ounces cooked chicken breast, 250 grams jasmine rice (cooked weight) 14 grams coconut oil, 4 ounce cooked green beans

Meal 3 (Pre Workout Meal) – Supplements 2 Yohimbine Pills = 5mgs, 2 HMB pills = 1,000mgs
5 ounces cooked chicken breast, 8 ounces cooked sweet potatoes, 3 ounces pineapple

Meal 4 (Post Workout Shake)
1.5 scoops optimum nutrition powder, 1 cup (140 grams) frozen strawberries, 35 grams frozen blueberries, 40 grams raw oats

Meal 5 (Supper)
5 ounces cooked chicken breast, 200 grams jasmine rice (cooked weight) 4 ounces green beans

Total Macro & Micronutrients Breakdown (2,892 Cal.)
Protein 225 Grams
Carbohydrates 320 Grams
Fiber 19 Grams
Sugar 38 Grams
Fat 46 Grams
Saturated Fat 14 Grams
Cholesterol 45mgs
Sodium 1,164mgs
Potassium 2,511mgs
Vitamin A 100+%
Vitamin C 100+%
Calcium 58%
Iron 67%

Monday’s Workout | Chest – Triceps – Calves – Cardio
1) Machine Chest Fly 3 sets x 10 reps (Nothing fancy just make sure to feel your pecs stretching and contracting. Rest 1-2 minutes after every set)
2) Barbell Bench Press 6 sets x 6 reps & 6th set is a double drop set x failure!!!) (Use a very challenging weight for every set. Rest 2-3 minutes. (I used 275lbs on 1st 4 sets & 260lbs on 5th & 245+195+145lbs on 6th set)
3) Incline Dumbbell Bench Press 4 sets x 8-10 reps (Keep your reps slow and controlled. Rest 2-3 minutes after every set)
4) Single Arm Cable Chest Fly 3 sets x 10-12 reps (Focus on squeezing the inner portion of your chest on these reps. Rest 1-2 minutes after every set)
5) Standing Single Arm Tricep Overhead Extensions w/ rope 3-4 x 10-12 reps (Go as heavy as you can for 10-12 reps. Rest 2 minutes after every set)
6) Standing Smith Machine Calf Raises 100 Total Reps!!! (Perform as many sets of how many reps you choose to reach 100 total reps. Make the weight challenging. Rest 1-2 minutes after every set)

***CARDIO*** 20 Minutes On Treadmill 3.2mph @ 3.5 Incline Aim For 1 Mile & Keep Heart Rate At 130 beats per minute) (Track Calories Burned) (110 Calories Burned)

Tuesday’s Workout | Back – Traps – Biceps – Abs
1) Neutral Grip Lat Pulldown 4 sets x 8-10 reps (Make sure these are good quality reps. Try to increase the weight every set. Rest 1-2 minutes)
2) Barbell Row 4 sets x 8-10 reps (Choose challenging weights each set. Use full range of motion. Rest 2-3 minutes)
3) Underhand Lat Pulldown 4 sets x 8-12 reps (Focus on a good stretch and a good hold. The last 2 sets hold each rep at the bottom for 1 second. Rest 1-2 minutes)
4) Seated Cable Underhand Row 2 sets x 15 reps (Rest 1-2 minutes)
5) Dumbbell Shrugs 6 sets x 8-10 reps (Go heavy as you can. Rest 1-2 minutes)
6) Dumbbell Curls 4 sets x 6 reps & 4th set is a drop set x 8-10 reps. Rest 1 minute)

***ABS***
Hanging Weighted Knee Raises 4 sets x 15-20 reps (Rest 1-2 minutes)
Resistance Band Crunches 2 sets x 20-25 reps (Rest 1-2 minutes)

Wednesday’s Workout – Legs & Stairmaster
1) Barbell OR Safety Bar Squat 4 sets x 8 reps. (Go heavy as possible on these 4 sets. Rest 2-3 minutes)
2) Hack Squat Machine 3 sets x 5-3 Pulsing Reps (Do 5 half reps at the bottom to half way up and that’s 1 rep. Do this 3 times. Rest 2-3 minutes)
3) Dumbbell Stiff Leg Deadlifts 4 sets x 8-10 reps (Get a deep stretch on your hamstrings. Rest 2 minutes)
4) Standing Single Leg Curls OR Floor DB Hamstring Curls 4 sets x 10-15 reps (Keep the reps slow and controlled. Rest 1-2 minutes)
5) Leg Extensions 4 sets x 20 reps!!! (Choose a challenging weight and get 20 reps. Rest 2 minutes after every set)
6) Smith Machine Calf Raise 100 Total Reps!!! (Do as many sets as it takes to reach 100 reps. Make the weight challenging and don’t do more than 20 reps per set. Rest 1-2 minutes after every set)
***CARDIO*** – Stairmaster x 10 Minutes 40 Steps Per Minute)