Getting Shredded - A Five Day Diet And Training Guide!

This is a five-day training guide to help you get shredded. Now it won't get you shredded in five days but will certainly get you going in the right direction. Try out this great program right here!

A 5-day training and diet guide to help you get shredded - not in 5 days, but it's a start to get you on the right foot. This is no sciency mumbo jumbo - this is what to eat and how to train. This is based on a 45% carbs, 35% protein, and 20% fat, and is designed for a 215 lb male.

I wrote a previous article on gaining mass; it gave a formula on how to calculate your caloric needs. Review that piece, determine your needs, and multiply by 20% to cut back. Fat loss requires a calorie reduction through diet and through exercise.

Last week, I discussed some "must do" tips to lose fat; combine those tips with a fat loss program, such as this, and you'll be on your way.

5-Day Diet & Training Guide

Day 1

meal 1

oats 1/2 cup


banana 1/2


egg yolks 2


egg whites 6


meal 2

non-fat yogurt 1 cup


cottage cheese 1 cup


grapes 1 cup


flax oil 1 cup


meal 3

spinach 3 cups


turkey bacon 2 strips


black beans 1/2 cup


mushrooms 1/2 cup


chopped carrots 1 cup


grilled chicken 3 oz


meal 4

apple 2


walnuts 1 oz


protein shake 1


meal 5

grilled salmon 3 oz


brown rice 1/2 cup


meal 6

cottage cheese 1 cup


almonds 1 oz


cherry tomatoes 1 cup


Training
1

Barbell Squat

2-3 sets of 12-15 reps
Barbell Squat Barbell Squat

Superset
2

Seated Cable Rows

2-3 sets of 12-15 reps
Seated Cable Rows Seated Cable Rows

Barbell Step Ups

2-3 sets of 12-15 reps
Barbell Step Ups Barbell Step Ups

Superset
3

Incline Dumbbell Press

2-3 sets of 12-15 reps
Incline Dumbbell Press Incline Dumbbell Press

Dumbbell Lunges

2-3 sets of 12-15 reps
Dumbbell Lunges Dumbbell Lunges

4

Exercise Ball Crunch

2-3 sets of 12-15 reps
Exercise Ball Crunch Exercise Ball Crunch


Day 2

Meal 1

non-fat yogurt 1 cup


cottage cheese 1 cup


grapes 1 cup


flax oil 1 cup


meal 2

chocolate-milk 2 cup


meal 3

oat bran 1/2 cup


blueberries 1 cup


flax seed 1 tbsp


walnuts 1/2 oz


protein shake 1 scoop


meal 4

salmon 3 oz


cottage cheese 1/2 cup


meal 5

pork chops 3 oz


sweet potato 1


broccoli 1 cup


orange 1


meal 6

blueberries 1 cup


flax oil 2 tsp



training: off

Day 3

meal 1

oatmeal 1 cup


apple 1


cottage cheese 1 cup


walnuts 1 0z


meal 2

whole grain bread 2 slices


banana 1/2


natural peanut butter 1 tbsp


protein shake 1 1/2 scoop


meal 3

egg yolks 2


egg whites 6


broccoli 1 cup


bell peppers 1/2 cup


pear 2


meal 4

spinach leaves 3 cups


turkey bacon 2 strips


black beans 1/2 cup


mushrooms 1/2 cup


chopped carrots 1 cup


grilled chicken 3 oz


meal 5

carrots 1 cup


non-fat milk 1 cup


ground turkey breast 4 oz


meal 6

non-fat yogurt 1 cup


cottage cheese 1 cup


pineapple 1 cup



Training

Intervals: 3
5 minute warm-up
30 seconds hard - 60 seconds easy = One round (which means 3 of these)

Day 4

Meal 1

rolled oats 1/2 cup


cottage cheese 1 cup


blueberries 1 cup


flax oil 1 tsp


meal 2

egg yokes 2


egg whites 2


spinach 2 cups


garlic 1 clove


chopped yellow squash 1 cup


grapefruit whole


meal 3

orange 1


apple 1


almonds 1 oz


yogurt 1 cup


meal 4

tuna 1 can


black beans 1/2 cup


balsamic vinaigrette 1 tsp


banana 1


meal 5

red pepper 1


lean red meat 5 oz


mushrooms 1/2 cup


Spaghetti Sauce 1/2 cup


meal 6

blueberries 1 cup


ground flax seed 2 tsp



training: off

Day 5

Meal 1

egg whites 9


turkey bacon 2 strips


spinach 1 cup


garlic 1 clove


flax oil 2 tbsp


apple 1


meal 2

yogurt 1 cup


cottage cheese 1 cup


red grapes 1 cup


flax oil 2 tbsp


tea 1 cup


meal 3

non-fat milk 1 cup


walnuts 1 oz


protein 1 scoop


banana 1


meal 4

whole wheat tortilla 1


spinach leaves 1 handful


grilled chicken 3 oz


shredded carrots 1/2 cup


meal 5

grilled pork chop 3 oz


sweet potato 1


asparagus 1 cup


non-fat milk 1 cup


meal 6

cottage cheese 1 cup


pineapple 1 cup


almonds 1 oz



Training

Intervals: 3
5 minute warm-up
30 seconds hard - 60 seconds easy = One round (which means 3 of these total)