live shredded 12 week 3 phase diet + workout guide by musclepharm

A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED

live shreddedDIET+WORKOUT GUIDE

the

PHASE 1 OF 34 WEEK PLANTEAM MUSCLEPHARM®

CORY GREGORYFITNESS ICON / MP PRES.

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

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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


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





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


© 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




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






THE LIVE SHREDDED: 12 WEEK PLAN


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



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WELCOME TO PHASE 2. PHASE 1 GOT THE BALL ROLLING TO CREATE THAT LEAN, TONED PHYSIQUE. NOW WE STEP IT UP. The 28-day Start Phase shocked your system. Now Live Shredded takes it to the maintenance phase, where results flow. Continue using MusclePh-arm products for proven weight loss.

NOW THAT THE START PHASE IS OVER, PHASE 2 BUILDS ON THIS MOMENTUM.








DIET+WORKOUT GUIDE

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10:00 AM


FOOD3 TEASPOONS OF FLAX SEED OIL


7:00 AM


FOODOATMEAL - 1/2 CUP5 EGG WHITES1 SLICE OF WHOLE WHEAT BREAD


6:30 AM


FOODNONE








12:00 PM


FOOD6 OZ. OF BAKED WHITEFISH1 CUP OF COOKED BROCCOLI 8 OZ. OF BROWN RICE


6:00 PM


FOOD


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









LIVE SHREDDED



MONDAYBACK +BICEPS + ABS

EXERCISE SETS/REPS

LAT PULL DOWNS

DUMBBELL PREACHER CURLS

MEDICINE BALL CRUNCH

PULL-UPS

BENT-OVER ROWS

LEG RAISES

HAMMER CABLE CURLS WITH ROPE

SIT-UPS

4 X 12-15

4 X 12-15

4 X 20-25

4 X 12-15

4 X 12-15

4 X 20-25

4 X 12-15

4 X 20-25

TRAINING TIP

CARDIO 35 MINUTES OF ANY CARDIO EQUIPMENT: EX. ELLIPTICAL, STAIRMASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.

TUESDAYCHEST +TRICEPS

EXERCISE SETS/REPS

PUSH-UPS

FLAT BENCH DUMBBELL FLY

INCLINE DUMBBELL CHEST PRESS

DIPS

TRICECP CABLE EXTENSION WITH ROPE

4 X 12-15

4 X 12-15

4 X 12-15

4 X 12-15

4 X 12-15


A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING,WITH NO REST IN BETWEEN.


SUPERSET

SUPERSET

SUPERSET

SUPERSET

SUPERSET

SUPERSET

SQUATS

LEG PRESS

LEG EXTENSIONS

SEATED LEG CURLS

CALF RAISES


FORWARD STABILITY BALL

CRUNCHES

4 X 12-15

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

WEDNESDAYLEGS + ABS




THURSDAYSHOULDERS

EXERCISE SETS/REPS

SHOULDER SHRUGS

DUMBBELL UPRIGHT ROWS

SINGLE ARM CABLE LATERAL RAISES

4 X 12-15

4 X 12-15

4 X 12-15

FRIDAY

TRAINING TIP

SATURDAYREST

SUNDAYREST






SUPERSET

SUPERSET

SUPERSET

SUPERSET





PHASES

1-3

DOWNLOAD THE NEXT PHASE!NOW THAT YOU’RE FAMILIAR WITH PHASE 2, HEAD TO MUSCLEPHARM.COM TO START LEARNING ABOUT PHASE 3 OF THIS PROGRAM.




the



PHASE 3—2 PHASES DOWN, 1 TO GO! THAT LEAN, TONED PHYSIQUE YOU’VE ALWAYS WANTED IS TAKING SHAPE. If friends and family are impressed now, they haven’t seen anything yet. Be proud of your hard work and weight loss dedication! Continue using MusclePharm products for proven weight loss.

PHASE 3 IS WHERE THOSE FINISHING TOUCHES COME TO LIFE. KEEP UP THE STELLAR WORK!








DIET+WORKOUT GUIDE

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EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURSCONSUME 6-8 CUPS OF WATER PER DAYYOU NOW HAVE 1-2 CHEAT MEALS ON THE WEEKENDS


10:00 AM


FOOD1 APPLE1/2 CUP COOKED BROCCOLI3 OZ. OF WHITE TUNA


7:00 AM


FOODOATMEAL - 1/2 CUP4 EGG WHITES


6:30 AM


FOODNONE








12:00 PM


FOOD3 OZ. OF CHICKEN BREAST1 CUP OF COOKED BROCCOLI8 OZ. OF SWEET POTATOES


6:00 PM


FOOD


3:00 PM

MP SUPPLEMENTNONE

FOOD3 OZ. OF STEAK1 CUP OF COOKED BROCCOLI

6 OZ. OF WHITE MEAT1 CUP OF COOKED BROCCOLI

EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURSCONSUME 6-8 CUPS OF WATER PER DAYYOU NOW HAVE 1-2 CHEAT MEALS ON THE WEEKENDS







NO MORE THAN 30 SECONDS BETWEEN LIFTS, TRAIN AT %60 ONE REP MAX.TRY TO DO CARDIO FIRST THING IN THE MORNING ON AN EMPTY STOMACHTHIS HELPS TO BURN FAT.

LIVE SHREDDED



MONDAYCHEST +BICEPS + ABS

EXERCISE SETS/REPS

FLAT BENCH PRESS

STANDING DUMBBELL CURLS

INCLINE DUMBBELL PRESS

PREACHER CURLS

CABLE CHEST CROSSOVER

CRUNCHES

BUTTERFLY CHEST MACHINE

SIT-UPS

LEG RAISES

4 X 12

4 X 12

4 X 12

4 X 12

4 X 12

4 X 25

4 X 12

4 X 25

4 X 25

TRAINING TIP

TUESDAYSHOULDERS+ BACK

EXERCISE SETS/REPS

SHOULDER PRESS

PULL-UPS

BARBELL ROWS

LAT PULL-DOWNS

SHOULDER SHRUGS

BENT-OVER ROWS

4 X 12

4 X 12

4 X 12

4 X 12

4 X 12

4 X 12





SUPERSET

SUPERSET

SUPERSET

SUPERSET

SUPERSET

SUPERSET

LEG PRESS

TRICEP CABLE PULLDOWN

SQUATS

TRICEP DIPS

SEATED LEG CURLS

DUMBBELL KICKBACKS

LYING LEG CURLS


SEATED CALF RAISES

OBLIQUE STABILITY MEDICINE BALL CRUNCH

STANDING CALF RAISES

4 X 12

4 X 12

4 X 12

4 X 12

4 X 12

4 X 12

4 X 12

4 X 25

4 X 12

4 X 25

4 X 12

WEDNESDAYLEGS + TRI’S + ABS




THURSDAYCHEST +BICEPS

EXERCISE SETS/REPS

INCLINE BENCH PRESS

SEATED HAMMER CURLS

FLAT DUMBBELL PRESS

STANDING CABLE CURLS

PUSH-UPS

4 X 12

4 X 12

4 X 12

4 X 12

4 X 20

TRAINING TIP

FRIDAYREST

SATURDAYREST

SUNDAYREST



NO MORE THAN 30 SECONDS BETWEEN LIFTS, TRAIN AT %60 ONE REP MAX.TRY TO DO CARDIO FIRST THING IN THE MORNING ON AN EMPTY STOMACHTHIS HELPS TO BURN FAT.


SUPERSET

SUPERSET

SUPERSET

SUPERSET

SUPERSET





PHASES

1-2

DOWNLOAD THE NEXT PHASE!CONGRATULATIONS, YOU’VE FINISHED THE 12 WEEK PROGRAM!HEAD TO MUSCLEPHARM.COM TO START LEARNING ABOUT MORE DIET AND TRAINING GUIDES OR TO JUST TELLOTHERS ABOUT YOUR SUCCESS!


live shredded 12 week 3 phase diet + workout guide by musclepharm

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