The Project Shred Diet ! Lose fat quick and safe on this 2. Disclaimer: the author is no longer a certified nutritionist and has not been a certified nutritionist since the mid- 2. Use these diet guidelines and meal plans at your own risk. The 30 Day Shredded Diet-100% Guaranteed Results. So here it is a 30 day diet to shred you! If you lose more than 20# in 4 weeks discontinue the use of this. Jillian Michaels 30 Day Shred Diet - The 21 Day Challenge. Explore Natural Produce, Produce Wash, and more! To spare you from having to read this entire post to learn the premise, here is a quick summary of the Project Shred Diet: A PDF that you can print out, containing meal plans that you can easily follow. A strict diet used to lose fat in 2. A guideline for your post- diet lifestyle eating habits. A detox diet used to clean out your system of processed garbage. A higher protein diet to potentially allow muscle gains while losing fat. Input from no less than 2 certified sports nutritionists. I personally tried it, and it works! 21 Day Shred Pdf FreeSkip all the bunk and check out the meal plans. Judging by a recent Swole Poll, most Project Swole readers want to build muscle – 5. However, 3. 3% of you are looking to lose fat and I’d wager a guess that at least 5. Therefore I can say that if you are one of the 6. Project Swole readers that will eventually want to lose fat, then this article is for you. The Project Shred Diet is, in fact, a diet plan that you can follow for the recommended 2. There are 7 days of carefully planned out meals – 3 full meals and 2- 3 optional snacks per day. Each of the 7 days can be switched and swapped around as you prefer. To get the most benefit try to hit all 7 days before repeating. Some food substitutions can be made within reason. I’ll tell you all about the rules in a moment. The Project Shred Guidelines. These guidelines don’t need to be followed exactly as listed, but to reap the most benefits from this diet they should be followed closely. Drink plenty of water. Standard Meal schedule. Download: Jillian Michaels Ripped in 30 Meal Plan PDF. Many people say you don. That maybe true for improving and. The 21-Day Bizzy Diet Fitness Plan will reshape your body as it tests your will. This is a crash course, a hardcore action plan, an emergency break-glass-when-needed. Find and save ideas about 30 day shred diet on Pinterest, the world's catalogue of ideas. Unless you are attempting the Project Shred Diet as an Intermittent Fast, meals should occur on the following schedule: Breakfast 6: 0. You do NOT want to eat anything any later than 8pm at the absolutely latest. Intermittent Fasting Meal schedule. If you are attempting the Project Shred Diet as an Intermittent Fast, meals should occur on the following schedule: Breakfast 1. You do NOT want to eat anything any later than 8pm at the absolutely latest. Why Intermittent Fasting? Because the fasted state does something to your physiology that just makes your body burn fat like crazy. You don’t want to fast for a whole day, but for 6. So many people have had awesome results with I. F., if you haven’t tried it yet, give it a shot. Check out the I. F. Be sure to keep your work outs safe. Pay attention to how your body feels. Weight training workouts should last no longer than 4. High intensity cardio sessions should last no longer than 2. Endurance cardio sessions should not be used, but if you insist, they should last no longer than 4. Stretching, yoga, active recovery, and neural adaptation training can be used as desired, but should still observe moderation. To maintain as much strength and muscle mass as possible, your goal is to lift heavy. You don’t want to burn yourself out with endless 1. Werewolf Muscle or Strength Training are OK, Fat Loss for Men would work, and so would a plain old 5. You should still attempt to break plateaus and set PRs. You may be losing fat, but your strength could increase due to the heavy training and healthy eating. Caffeine use. If you must drink coffee, try not to drink it excessively. Learn to drink it black or with half a shot of skim milk. In the interest of detox, I’d prefer you stay away from caffeine while using the Project Shred Diet, but I can’t even do it myself, so I’m not making it a requirement. There have been numerous caffeine studies revealing the performance and stamina benefits of consuming coffee, so this guideline is up in the air. Do not cheat. This is a minimum 3 week plan so be strong in your convictions and DON’T CHEAT! That’s right, no cheating. That doesn’t mean you are allowed a cheat meal on Friday or Saturday night. No ice cream, no pizza, no candy. Follow the diet for 2. Keep progress logs. Record your weight when you start and only weigh yourself at the end of the week (Sunday morning when you wake up, for instance). Keep the weigh- in times consistent. Since you are working out, you may want to take your measurements to monitor them. It is not uncommon for you Not to lose weight due to increased muscle mass. DON’T GET DISCOURAGED! After all, it is not about how much you weigh it is about how great you look. If possible also jot down your percent body fat and take measurement of areas like neck, chest, arm, waist, thigh, and calf. Keep a food diary. Keeping a food diary will help you to better understand portion sizes and the nutrition content of your foods. It is immensely helpful to jot down foods, portions, calories, carbs, fats, and protein content in a journal, for at least 3- 4 week. Supplements. You will eat enough protein during the diet, so you can put away your protein powders for a couple weeks. Here is a helpful list of vitamins to get. Again, these are supplements that you should take year round, regardless of your diet. Multi- vitamin (covering basic RDA allowances)Omega 3 (fish oil)Vitamin EVitamin CThe only supplement I would consider, is a post- workout shake. I recommend drinking a glass of milk after the workout while you are on this diet, but if you want to exchange your milk or a snack, for a half serving of post- workout shake, I can’t fault you. Exchanging meals. Most meals fall between 3. If you absolutely hate one of the meals listed, you may swap it out for an equivalent meal. Just try to adjust for added or lost calories by adding or skipping one of the snacks. Same basic rule applies to exchanging individual foods. Try to make sure the macro- nutrients and calories line up, within reason. Try to complete each of the initial 7 meals before repeating them again, although it is OK to randomize them. If you are really good about nutrition, you may be able to construct your own meals. Just be careful what you add. Try to keep any new meals restricted to the foods that are already listed. For the most part fruits and veggies are interchangeable, but be careful with avocados, which are really high in healthy fats. Dealing with Different Body Types. How to calculating your calorie demands on Project Shred. This may be the most difficult part of the Shred diet. Currently the diet consists of a single calorie range – roughly 1. That number will definitely be too low for some, and it could even be too high for others. Until I can develop an app to automate the process, you are going to have to figure out the calories on your own. So here is what you are going to do: Weigh yourself. Let’s say our example athlete weighs 2. Estimate your goal weight. Our example athlete has been lazy lately. He knows he needs to get down to 1. He wants ripped abs, so he’s going to choose 1. It is even better if you know your own fat free mass, but since most people don’t have access to a 3- site caliper test or a handheld Omron, using your goal weight is the next best guess. Multiply your goal weight by 1. Our athlete ends up with 1. This gives us a somewhat accurate metabolic rate – the number of calories your body burns each day performing low intensity general daily tasks. If you want to know where I’m getting 1. BMR) for clients. Sometimes we figure out what the client’s fat- free mass is, by first checking the body fat percentage. In lieu of complicating life for those trying out Project Shred, I am telling you to use your goal body weight in the calculation, rather than your fat free mass. Not an intermediate goal weight, mind you – your final ultimate goal weight. Subtract 5. 00 calories. Our athlete subtracts 5. This is the maximum number of calories that our athlete should consume each day on the Project Shred Diet. Dieting at this calorie deficit should singlehandedly result in a minimum weight loss of 1 lb of body fat per week. Adjust your meal plan. Since most daily calorie totals are between 1. These additional calories should come from a couple extra snacks, or doubling up on a serving size here and there to make up the difference. For really small people. If your goal weight x 1. For example if you are a tiny woman and your goal weight is 1. Sometimes subtracting 5. The point is, you probably need to cut out all snacks in order to meet your calorie requirement. A better solution would be to cut down your servings of pasta, meat, fish, eggs, and fruit by 5. The Meal Plans. Everything is here in this easy to print and read PDF. Of course, by downloading and using this diet plan, you also agree to do so at your own risk, and you agree that you will not hold me responsible for anything that happens to you or your body by following my advice or my meal plans. I was once, but I am no longer, a certified sports nutritionist. Good luck! DOWNLOAD THE PROJECT SHRED DIET ON PDF NOWLet me know how you like it. I plan to build an app around this diet for easy meal plan generation. Please send me some before and afters too, so we can post them up online. Tags: detox, Diet, eating, food, lose weight, meal plan, nutrition, project shred, shred, weight loss. This entry was posted under Diet, Nutrition Tip. Pinging is currently not allowed. SHRED The Revolutionary Diet - Dr. Smith’s SHRED is the answer to every dieter’s biggest dilemmas: How to lose that last twenty pounds? How to push through that frustrating plateau? What to do when nothing else is working? Here, Smith has created a program that uses all he knows about strategic dieting in one plan–like putting all the best players on the field at once to create a can’t lose combination. SHRED combines a low GI diet, meal spacing, and meal replacements. Those who follow SHRED will constantly be eating, 4 meals or meal replacements (soups, smoothies, shakes) and 3 snacks a day, over a six week program. SHRED also introduces Dr. Ian’s concept of “Diet Confusion”. Diet Confusion, like muscle confusion, tricks the body and revs up its performance. In the same way you need to vary your workout to see results, switch up your food intake to boost your metabolism. SHRED has taken the internet by storm, as Dr. Ian has built Shredder Nation on Twitter and Facebook, where it’s sure to grow. Taking the detox from FAT SMASH DIET, the intense cleanse from EXTREME FAT SMASH, and varying food from THE 4 DAY DIET, SHRED is a six week plan to a new way of life! The results have been amazing. SHREDDERS lose on average: 2. Join Shredder Nation at www. Shredder. Nation. Pick up your copy at all stores including: You can download your digital copy at: Before and Afters! Carla Biesecker Down 3. Julie Peterson Down 2. Bev Simon Lost 8. Kristie Thomas – Down 2. AHMED Gordon – Down 8. Jennifer Plumey – Down 2. Misty Hanes – Down 2. Heath and Charissa from Oklahoma. As seen on TV. Free Sample: SHRED. Please put minimal amounts sugar and milk in the coffee. Definitely stay away from those coffee concoctions that are full of calories–caramel macchiato, cinnamon dolce latte, caff. The hope is that you will choose beverages that are more nutritious.**2 slices of 1. ONLY 2 slices. Meal 1. Choose only one of the following. Remember, your choice must not exceed 3. Be careful of sodium content! Beverage Choices. Choose one of the following. Unlimited plain water (flat or fizzy)1 cup of flavored watered. Snack 2. 15. 0 calories or less. Meal 3. 1 small salad (no bacon, croutons); 3 tbsp fat free dressing only. Choose one of the following. Beverage Choices. Choose one of the following. Make a choice different than the one you made in meal 2. Unlimited plain water (flat or fizzy)1 cup of flavored watered. Meal 4. 3 servings of veggies. Beverage Choices. Choose one of the following. Try to choose something different from what you had in Meal 2 if you can. You don’t have to, but try. Unlimited plain water (flat or fizzy)1 cup of flavored watered. Snack 3. 10. 0 calories or less. Exercise. Amount of Exercise Today: Minimum 3. If you want to do more, all the better! Work as hard as you can! Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated. Zumba or other type of aerobicsother high intensity cardio programsrowing machine. Table of Contents: Acknowledgments. Introduction. Chapter 1: The SHRED Concept. Chapter 2: How SHRED Works. Chapter 3: Week 1: Prime. Chapter 4: Week 2: Challenge. Chapter 5: Week 3: Transformation. Chapter 6: Week 4: Ascend. Chapter 7: Week 5: Cleanse. Chapter 8: Week 6: Explode. Chapter 9: SHRED Snacks. Chapter 1. 0: SHRED Smoothie Recipes. Chapter 1. 1: SHRED Protein Shake Recipes. Chapter 1. 2: SHRED Soup Recipes. The Bizzy Diet 2. Day Fitness Plan: Overview. The 2. 1- Day Bizzy Diet Fitness Plan will reshape your body as it tests your will. This is a crash course, a hardcore action plan, an emergency break- glass- when- needed rescue package for when you're not happy with your condition - - and you need to be, stat. This is not for beginners. It's for busy people who already have some training experience, but aren't as tight as needed for that important event right around the corner: whether it's a wedding, a photo shoot, or a reunion. Anything, really. The Bizzy Diet Fitness Plan is simple yet intense. It has options, but it's strict. It's only 3 weeks, but the changes you can generate will be profound. You can transform your life in less than a month! The Bizzy Diet Watch the video: 0. The Bizzy Diet Fitness Plan is simple, but it sure ain't easy. The training load forces your body to change and adapt. These workouts are backed by lean nutrition, scripted so every calorie and every ounce are planned. If you like treat/cheat meals, forget about it. The Bizzy Plan is for industrious people who seriously want to change, now, without distraction. The training consists of High Intensity Interval Training and two weightlifting circuits (upper and lower body). The 3- week course puts your body in a state of super- confusion: the training feeds off the diet and supplements, and vice versa. You feed your body, burn more calories than you take in, and then refuel. This happens over and over, melting fat the entire time. You won't get an elite physique in 3 weeks, especially if you've been out for a while, but you can drop up to 2. The Plan will teach you proper adherence to nutrition and an ethic of perseverance in the weight room. Think of this as a starter kit for the rest of your life. Step One Your deadline looms. Shape- up time starts now. No worries: here's the nutrition plan that'll help you get peeled in 2. Upper body - The clock is ticking. Luckily, you're transforming! Here's the upper- body Bizzy workout that'll help you get peeled in 2. Lower body - Your deadline looms. Shape- up time starts now. No worries: Here's the lower- body workout that'll help you get peeled in 2. You've got 3 weeks. We've got you covered, even on non- training days. Learn how to keep burning fat, even at rest. Step 2 Apply This Program In Body. Space. Week 1. Week 2. Week 3*Rest day optional: 3. Most people are used to seeing 1. Even though Bizzy is only three weeks long, it's not a shortcut. It's a condensed version. Your lifetime fitness goals cannot be completed in 3 weeks. Depending on your experience level, you could lose 1. Bizzy Trainer. It can be done with nothing more than minimal workout equipment and your time. Each workout can be completed in a little over an hour, so you can get on with your life. That's just 4- to- 5 hours of training per week. Make it fast and easy on yourself. Download my complete plan, print it off, follow it to the letter, and reap the rewards. If you start this today, you will feel different tomorrow. If you stick with it for a week, the numbers on the scale with fall. Do it for three weeks and you'll see a change so remarkable that you'll want to alter your habits for life. WHAT TO KNOW ABOUT THE PLANThere’s tons of trainers out there, a gazillion workout programs, diets, pills, powders, and pumped up websites. When asked to piece together a program on behalf of Men’s Fitness (and Muscle and Fitness) magazines, I was honored. Being into fitness for well over 1. HUMANFITPROJECT), it’s great to finally be able to create a product that will reach, and hopefully change the lives of many. Two thing I always reminded myself throughout the entire development of the program: 1. Actually do it myself (the program essentially is built off what I’ve been doing for years.)Here are collection of social media statements I’ve made throughout the first promotional of the #2. Day. Shred. Download the blueprint to the perfect body for i. Phone and i. Pad devices > > > or. Don’t have i. OS? Download the PDF > > >.
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