A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED
live shreddedDIET+WORKOUT GUIDE
the
TEAM MUSCLEPHARM®
OBI OBADIKEWBFF FITNESS ICON
“THE WORLDS MOST RIPPED FITNESS MODEL”
PHASE 1 OF 34 WEEK PLAN
THIS DIET AND TRAINING GUIDE WAS DESIGNED TO HELP YOU GET THAT LEAN, TONED PHYSIQUE YOU’VE BEEN AFTER. This diet and workout program were created to help you tone your physique for muscle definition that pops. The MusclePharm products were picked because they are tuned perfectly with the goals of Live Shredded.
LIVE SHREDDED BEGINS WITH THE 4 WEEK START PHASE. ONCE THAT IS ACCOMPLISHED, LIVE SHREDDED DIETERS MOVE INTO PHASE 2.
The Live Shredded program works. Follow it and see. As you begin using this program, please remember to stick to the basics as they are spelled out. For instance, the eating times in the following pages are to be used as examples only. While the times listed aren’t critical, obeying the amount of time BETWEEN meals is very important.
Let’s say you work nights. No problem. Just adjust each time so you’re consuming the foods and supplements at their optimum times. If you wake at 9 a.m. instead of 5:30 a.m., then that is when your Live Shredded Diet schedule starts.
LIVE SHREDDED IS NO DIFFERENT THAN ANY OTHER DIET: IF YOU DON’T FOLLOW IT, IT WON’T WORK. We built this diet around MusclePharm products because we believe in their superiority. MusclePharm products like Shred Matrix™, Armor-V™ and Assault™ are your best bet. Assault—our clinically-proven pre-workout—is perfect for the Live Shredded program because it supplies the body with a stream of nutrients like BCAAs during the workout. Shred Matrix™ utilizes a proven 8-stage weight loss program that is designed for athletes and those who believe in fitness.
A weight loss secret: your moods matter too.The diet and training schedule we lay out here is designed to promote rapid toning of your physique. The products recommended here also contain herbs that suppress urges for food and sugar, keeping you focused.
WELCOME TO THE LIVE SHREDDED PROGRAM.YOU’LL SEE THE RESULTS—SO WILL EVERYONE ELSE.
WARNING: The training and nutrition programs described here are not intended to be used a substitute for any exercise plan or dietary regimen that may have been prescribed by your physician. MusclePharm strongly recommends that you consult with your physician before beginning any training and nutrition program and perform exercises under the supervision of a certified fitness trainer or conditioning coach.
PRODUCTS IN THIS GUIDElive shredded
DIET+WORKOUT GUIDE
the
SHRED MATRIXSHRED MATRIX™ is the most powerful fat loss system available. SHRED MATRIX™ is unique – utilizing a comprehensive, multi-system approach to fat loss. Powerful, but safe and effective for both men and women, SHRED MATRIX™ utilizes the body’s multiple energy pathways and systems to cause aggressive mobilization of fat to be burned for fuel.
ARMOR-VArmor-V™ is the most comprehensive multi-nutrient complex available. It’s unique blend of organics, herbals and natural ingredients were specifically formulated to feed your body with everything nature intended - and then some. Armor-V™ is the end of boring vitamins, loaded with pure vegetable and fruit derivatives, rich in anti-oxidants and system optimizers establishing the foundation for strength and performance athletes.
MUSCLEGELMuscleGel™ provides 22 grams of high-power protein in a single serving. New MuscleGel™ provides more protein than 6 egg whites, a whole chicken breast, or a single servingof most powders.
ASSAULTASSAULT™ is a combination of several powerful, clinically proven, naturally occurring substances brought together for their specific performance-enhancing, endurance-boosting and strength-building properties. These key ingredients work synergistically to provide your muscles with true increased energy at the cellular level, to dramatically improve performance.
EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURSCONSUME 6-8 CUPS OF WATER PER DAY
TIME: 3 HOURS AFTER BREAKFASTEXAMPLE TIME:
10:00 AM
MP SUPPLEMENT / PROTEINMUSCLEGEL®1 PACKET 8-12 OZ. OF WATER
FOOD1 APPLE 1 CUP OF COOKED SPINACH 3 TEASPOONS OF FLAX SEED OIL
TIME: MEAL 1EXAMPLE TIME:
7:00 AM
MP SUPPLEMENT / COMPLETE MULTI-VITAMINARMOR-V™TAKE 6 CAPSULES8-12 OZ. OF WATER
FOODOATMEAL - 1/2 CUP 5 EGG WHITES 2 SLICES OF WHOLE WHEAT BREAD
TIME: WAKE UP 1/2 HOUR BEFORE BREAKFASTEXAMPLE TIME:
6:30 AM
MP SUPPLEMENT / FAT LOSSSHRED MATRIX™3 CAPSULES8-12 OZ. OF WATER
FOODNONE
THE LIVE SHREDDED: DIET PROGRAM
PHASE 1: WEEKS 1 - 4
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED
PRE-WORKOUT POST-WORKOUT
ASSAULT™1 SCOOP15-30 MINUTES BEFORE WORKOUT
MUSCLEGEL®1 PACKETIMMEDIATELY AFTER WORKOUT
TIME: LUNCHEXAMPLE TIME:
12:00 PM
MP SUPPLEMENT / FAT LOSSSHRED MATRIX™3 CAPSULES8-12 OZ. OF WATER
FOOD6 OZ. OF BAKED WHITEFISH1 CUP OF COOKED BROCCOLI 8 OZ. OF BROWN RICE
TIME: DINNEREXAMPLE TIME:
6:00 PM
MP SUPPLEMENTNO SUPPLEMENTS
FOOD
TIME: 3 HOURS AFTER LUNCHEXAMPLE TIME:
3:00 PM
MP SUPPLEMENTNONE
FOOD6 OZ. OF BROILED SHRIMP 1 CUP OF COOKED SPINACH
6 OZ. OF BAKED TURKEY BREAST1 CUP OF COOKED BROCCOLI
EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURSCONSUME 6-8 CUPS OF WATER PER DAY
THE LIVE SHREDDED: DIET PROGRAM
PHASE 1: WEEKS 1 - 4
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED
THE LIVE SHREDDED: WORKOUT PROGRAM
MONDAYLEGS + ABS
CARDIO
EXERCISE SETS/REPS
HACK SQUATS
LUNGES
SEATED LEG CURLS
LYING DOWN LEG CURLS
SIT-UPS
FORWARD STABILITY BALL ROLL
KNEELING CABLE CRUNCHES
4 X 12-15
4 X 12-15
4 X 12-15
4 X 12-15
4 X 20-25
4 X 20-25
4 X 20-25
SEATED DUMBBELL CURLS
STANDING BARBELL CURLS
SKULL CRUSHERS
FRENCH PRESS
4 X 12-15
4 X 12-15
4 X 12-15
4 X 12-15
TUESDAYBICEPS+ TRICEPS
EXERCISE SETS/REPS TRAINING TIP
TRAINING TIP
PHASE 1: WEEKS 1 - 4
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
35 MINUTES OF ANY CARDIO EQUIPMENT: EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.
CARDIO 35 MINUTES OF ANY CARDIO EQUIPMENT: EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.
TRAIN ALL WEIGHTS AT %55 OF YOUR 1 REP MAXIMUM
LIVE SHREDDED
PRE-WORKOUTASSAULT™1 SCOOP8-12 OZ. OF WATER15-30 MINUTES BEFORE WORKOUT
POST-WORKOUTMUSCLEGEL®1 PACKET 8-12 OZ. OF WATERIMMEDIATELY AFTER WORKOUT
INCLINE BENCH
DECLINE DUMBBELL PRESS
BUTTERFLY CHEST MACHINE
HANGING LEG RAISES
CRUNCHES
OBLIQUE STABILITY BALL CRUNCH
4 X 12-15
4 X 12-15
4 X 12-15
4 X 20-25
4 X 20-25
4 X 20-25
WEDNESDAYCHEST + ABS
EXERCISE SETS/REPS TRAINING TIP
CARDIO 35 MINUTES OF ANY CARDIO EQUIPMENT: EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.
THE LIVE SHREDDED: WORKOUT PROGRAM
THURSDAYSHOULDERS+ BACK
EXERCISE SETS/REPS
MILITARY SHOULDER PRESS
BARBELL UPRIGHT ROWS
DUMBBELL POSTERIOR DELTOID RAISES
MACHINE BACK ROW
OVERHEAD PULL-DOWN
UNDER-HAND CHIN UPS
4 X 12-15
4 X 12-15
4 X 12-15
4 X 12-15
4 X 12-15
4 X 12-15
FRIDAY
TRAINING TIP
SATURDAYREST
SUNDAYREST
PHASE 1: WEEKS 1 - 4
CARDIO 35 MINUTES OF ANY CARDIO EQUIPMENT: EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.
CARDIO 35 MINUTES OF ANY CARDIO EQUIPMENT: EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.
TRAIN ALL WEIGHTS AT %55 OF YOUR 1 REP MAXIMUM
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED
THE LIVE SHREDDED: 12 WEEK PLAN
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED
AVAILABLE FOR DOWNLOAD
PHASES
2-3
DOWNLOAD THE NEXT PHASE!THE START IS JUST THE BEGINNING. NOW THAT YOU’RE FAMILIAR WITH PHASE 1, HEAD TO MUSCLEPHARM.COM TO START LEARNING ABOUT PHASES 2 AND 3 OF THIS PROGRAM.
DOWNLOAD PHASE 2 AND 3 AT: BODYBUILDING.COM/MILITARY