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
Banana
1/2
Egg Whites
6
Eggs
2
Meal 2
Yogurt
1 cup
Cottage Cheese
1 cup
Grapes
1 cup
Flaxseed Oil
1 cup
Meal 3
Spinach
3 cups
Turkey Bacon
2 strips
Black Beans
1/2 cup
Mushrooms
1/2 cup
Carrots
1 cup
Chicken
3 oz.
Meal 4
Apple
1
Walnuts
1 oz.
Protein Shake
1
Meal 5
Salmon
3 oz.
Brown Rice
1/2 cup
Meal 6
Cottage Cheese
1 cup
Almonds
1 oz.
Cherry Tomato
1 cup

Training

Workout
1
Barbell Squat
2-3 sets, 12-15 reps
2
Superset
Seated Cable Rows
2-3 sets, 12-15 reps
Barbell Step Ups
2-3 sets, 12-15 reps
3
Superset
Incline Dumbbell Press
2-3 sets, 12-15 reps
Dumbbell Lunges
2-3 sets, 12-15 reps
4
Exercise Ball Crunch
2-3 sets, 12-15 reps

Day 2

Meal 1
Yogurt
1 cup
Cottage Cheese
1 cup
Grapes
1 cup
Flaxseed Oil
1 cup
Meal 2
Chocolate Milk
2 cups
Meal 3
Walnuts
1 oz.
Protein Shake
1
Flaxseed Oil
1 tbsp
Oat Bran
1/2 cup
Blueberries
1 cup
Meal 4
Salmon
3 oz.
Cottage Cheese
1/2 cup
Meal 5
Pork
3 oz
Sweet Potato
1
Broccoli
1 cup
Orange
1
Meal 6
Blueberries
1 cup
Flaxseed Oil
2 tsp

training: off

Day 3

Meal 1
Yogurt
1 cup
Cottage Cheese
1 cup
Oatmeal
1 cup
Apple
1
Meal 2
Banana
1/2
Protein Shake
1
Peanut Butter
1 tbsp
Walnuts
1 oz
Meal 3
Eggs
2
Egg Whites
6
Broccoli
1 cup
Bell Pepper
1/2 cup
Pear
2
Meal 4
Spinach
1 cup
Turkey Bacon
2 strips
Black Beans
1/2 cup
Mushrooms
1/2 cup
Carrots
1 cup
Chicken
3 oz.
Meal 5
Carrots
1 cup
Milk
1 cup
Ground Turkey
4 oz.
Meal 6
Cottage Cheese
1 cup
Yogurt
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
Cottage Cheese
1 cup
Flaxseed Oil
1 tsp
Blueberries
1 cup
Oats
1/2 cup
Meal 2
Eggs
2
Egg Whites
2
Spinach
2 cups
Garlic
1
Squash
1 cup
Grapefruit
1 whole
Meal 3
Apple
1
Orange
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
Black Beans
1/2 cup
Peppers
1
Steak
5 oz.
Marinara Sauce
1/2 cup
Meal 6
Blueberries
1 cup
Flaxseeds
2 tsp

training: off

Day 5

Meal 1
Oats
1/2
Banana
1/2
Egg Whites
9
Spinach
1 cup
Turkey
2 strips
Garlic
1 clove
Meal 2
Yogurt
1 cup
Cottage Cheese
1 cup
Grapes
1 cup
Flaxseed Oil
1 cup
Grapes
1 cup
Meal 3
Milk
1 cup
Walnuts
1 oz
Banana
1
Protein Powder
1 scoop
Meal 4
Whole-Wheat Tortilla
1
Spinach
1 handful
Chicken
3 oz.
Carrots
1/2 cup
Meal 5
Pork
3 oz.
Sweet Potato
1
Asparagus
1 cup
Milk
1 cup
Meal 6
Cottage Cheese
1 cup
Almonds
1 oz.
Pineapple
1 cup

Training

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

About the Author

Christopher Mohr

Christopher Mohr

Christopher R. Mohr recently finished his PhD while majoring in Exercise Physiology, at the University of Pittsburgh. He is a Registered Dietitian.

View all articles by this author