A 12 WEEK DIET AND TRAINING GUIDE DESIGNED · PDF filea 12 week diet and training guide designed specifically for men to get shredded live shredded diet+workout guide the team musclepharm®

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



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

EXERCISE SETS/REPS TRAINING TIP


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




TRAIN ALL WEIGHTS AT %55 OF YOUR 1 REP MAXIMUM


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

Documents

A 12 WEEK DIET AND TRAINING GUIDE DESIGNED · PDF filea 12 week diet and training guide designed specifically for men to get shredded live shredded diet+workout guide the team musclepharm®