By: Christopher Mohr

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

Day 1: Diet.

Meal Amount Food Energy Meal 1 ½ cup ½ 2 6 Rolled oats Banana Egg yolks Egg whites 407 calories 39g Carbs, 37g Protein, 13g Fat Meal 2 1 cup 1 cup 1 cup 1 tbsp Plain nonfat yogurt Nonfat cottage cheese Red grapes Flax oil 450 calories 41g C, 40g P, 14g F Meal 3 3 cups 2 strips ½ cup ½ cup 1 cup 3 oz -  Spinach leaves Turkey bacon Black beans Mushrooms Chopped carrots Grilled chicken Balsamic vinegar with Italian seasoning 347 calories 38g C, 31g P, 9g F Meal 4 2 1 oz 1½ scoop Apples Walnuts Protein powder 435 calories 42g C, 34g P, 14g F Meal 5 3 oz ½ cup 2 cups Grilled salmon Brown rice Steamed Swiss chard 416 calories 50g C, 24g P, 13g F Meal 6 1 cup 1 oz 1 cup Nonfat cottage cheese Toasted almonds Cherry tomatoes, basil leaves, & balsamic vinegar (mix all ingredients together and eat) 357 calories 19g C, 34g P, 14g F

Day 1: Training - Workout 1A.

Order* Exercise Sets Reps Tempo** Rest A Squat 2-3 12-15 2,2,1 60 seconds B1 Seated Row 2-3 12-15 2,1,1 60 seconds B2 Step Up 2-3 12-15 2,1,1 60 seconds C1 Inc DB Press 2-3 12-15 2,1,1 60 seconds C2 DB Lunge 2-3 12-15 2,1,1 60 seconds D Swiss Ball Crunch 2-3 12-15 2,0,2 60 seconds

Click Here For A Printable Log Of This Routine.

*B1 & B2, and C1 & C2 are supersets. Perform one set of each exercise in a circuit format, until you have completed all the work sets.

**Tempo refers to lifting speed. The first number is lowering, the second is pausing in the bottom position, and the third is lifting. So a 4,2,2 tempo would be a 4-second lowering, a 2-second pause, and a 2-second lift.

Day 2

Day 2: Diet.

Meal Amount Food Energy Meal 1 1 cup 1 cup 1 cup 1 tbsp Plain nonfat yogurt Nonfat cottage cheese Red grapes Flax oil 450 calories 41g C, 40g P, 14g F Meal 2 2 cups Nonfat chocolate milk* 316 calories 52g C, 16g P, 0g F Meal 3 ½ cup 1 cup 1 tbsp ½ oz 1 scoop Oat bran Frozen blueberries Flax seed Walnuts Protein powder 399 calories 49g C, 33g P, 12g F Meal 4 3 oz 1 cup 1 tsp ½ cup Canned salmon Cooked barley Balsamic vinaigrette Nonfat cottage cheese 448 calories 48g C, 35g P, 11g F Meal 5 3 oz 1 med 1 cup 1 med Grilled pork chops Baked sweet potato Steamed broccoli Orange 379 calories 45g C, 28g P, 9g F Meal 6 1 1 cup 2 tsp Your favorite MRP Blackberries Flax oil 460 calories 44g C, 45g P, 10g F

*Post-workout (one idea)

Day 2: Training.

Off

Day 3

Day 3: Diet.

Meal Amount Food Energy Meal 1 1 cup 1 1 cup 1 oz Wheatena (measured after cooking) Apple Nonfat cottage cheese Walnuts 545 calories 50g C, 35g P, 15g F Meal 2 2 slices ½ 1 tbsp 1½ scoop Whole grain bread Banana Natural peanut butter Protein powder 389 calories 39g C, 38g P, 9g F Meal 3 2 6 1 cup ½ cup 2 Egg yolks Egg whites Broccoli florets Mixed bell peppers Pears 437 calories 55g C, 32g P, 10g F Meal 4 3 cups 2 strips ½ cup ½ cup 1 cup 3 oz -  Spinach leaves Turkey bacon Black beans Mushrooms Chopped carrots Grilled chicken Balsamic vinegar with Italian seasoning 347 calories 38g C, 31g P, 9g F Meal 5 4 oz 1 cup ½ cup 1 cup Ground turkey breast burger Carrot sticks Cooked quinoa Nonfat milk 427 calories 54g C, 37g P, 7g F Meal 6 1 cup 1 cup 1 cup 1 tbsp Plain nonfat yogurt Nonfat cottage cheese Pineapple Ground flax seed 499 calories 60g C, 45g P, 8g F

Day 3: Training.

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

Day 4

Day 4: Diet.

Meal Amount Food Energy Meal 1 ½ cup 1 cup 1 cup 1 tsp Rolled oats Cottage cheese Blueberries Flax oil and cinnamon to taste* 433 calories 53g C, 33g P, 8g F Meal 2 2 6 2 cups 1 clove 1 cup 1 Egg yolks Egg whites Spinach Garlic Chopped yellow squash Whole grapefruit 350 calories 35g C, 32g P, 10g F Meal 3 1 1 1 oz 1 cup Orange Apple Almonds Vanilla yogurt 414 calories 60g C, 18g P, 15g F Meal 4 1 can ½ cup 1 tsp 1 Tuna in spring water Black beans Balsamic vinaigrette Banana 448 calories 42g C, 53g P, 7g F Meal 5 1 5 oz 1 cup ½ cup ½ cup Whole red pepper or orange pepper 96% lean red meat Cooked barley Sauteed mushrooms Spaghetti sauce** 467 calories 55g C, 39g P, 14g F Meal 6 1 1 cup 2 tsp Your favorite MRP Frozen blueberries Ground flax seed 460 calories 44g C, 45g P, 6g F

*Blend all ingredients and refrigerate overnight (should be pudding-like consistency).

**Cook red meat, add sauteed mushrooms and sauce. Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes.

Day 4: Training.

Off

Day 5

Day 5: Diet.

Meal Amount Food Energy Meal 1 9 2 strips 1 cup 1 clove 1 1 Egg whites Turkey bacon Spinach Garlic Grapefruit Apple 385 calories 42g C, 40g P, 6g F Meal 2 1 cup 1 cup 1 cup 1 tbsp 1 cup Plain nonfat yogurt Nonfat cottage cheese Red grapes Flax oil Plain unsweetened tea 450 calories 41g C, 40g P, 14g F Meal 3 1 oz 1 1 cup 1 scoop Walnuts Banana Nonfat milk Protein 465 calories 39g C, 33g P, 19g F Meal 4 1 ½ cup 1 handful 3 oz ½ cup Whole wheat tortilla Hummus Spinach leaves Grilled chicken Shredded carrots 438 calories 49g C, 32g P, 11g F Meal 5 3 oz 1 1 cup 1 cup Grilled pork chop Medium sweet potato Asparagus Nonfat milk 399 calories 42g C, 34g P, 9g F Meal 6 1 cup 1 cup 2 tbsp 1 oz Nonfat cottage cheese Pineapple Wheat germ Almonds 472 calories 41g C, 41g P, 16g F

Day 5: Training.

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

Because Nothing Is Sexier Than Tight, Hard And Lean... Get The Scorching Hot Secrets For Transforming Your Body Into A Human Inferno In 99 Days Or Less... Guaranteed!

chris@MohrResults.com

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