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The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant
to be taken as medical advice. The information provided in this guide is based upon my experiences as well as
my Interpretations of the current research available. The advice and tips given in this download are meant for
healthy adults only. You should consult your physician to insure tips given in this course are appropriate for
your individual circumstances. If you have any health issues or pre-existing conditions, please consult with
your physician before implementing any of the information provided below. This product is for informational
purposes only and the author does not accept any responsibilities for any liabilities.
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12 WEEK SHRED
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12 WEEK SHRED
Overview
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OVERVIEW
It cant be stressed enough from the get-go that
no matter how perfect a plan sounds on paper, it
will fail if you do not stick to it for a significant
period of time. The number one reason many
people fall short of their health and fitness goals
is simply because they are inconsistent and
eventually quit altogether. Even if you follow a
suboptimal regimen for a long period of time, you
will see decent results. So which is better, a
perfect plan and inconsistency or a decent plan
and being consistent? The latter case prevails
every single time.
Many people want instant gratification when it
comes to their physique goals, but the reality is
that you have to create yourself every day.
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OVERVIEW
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OVERVIEW
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12 WEEK SHRED
MYTH BUSTERS
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OVERVIEW
More simply, if the net TEF of eating ALL six 4-oz
breasts is 240 calories, then eating 1 of the
breasts at a time would yield a TEF of 40 calories
per feeding, while eating three at a time would
yield a TEF of 120 calories per feeding. You still
reach the same net TEF at the end of the day in
either scenario.
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OVERVIEW
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OVERVIEW
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12 WEEK SHRED
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1
12 WEEK SHRED
PERFORMANCE
NUTRITION
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PERFORMANCE NUTRITION
For our objective, we are going to require a caloric
deficit with the finer details adjusted within our
nutrition and training to accommodate for
maintaining, or potentially gaining muscle
(depending on training history).
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PERFORMANCE NUTRITION
TEXT
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PERFORMANCE NUTRITION
Fats = 9 calories/gram
Carbohydrates = 4 calories/gram
Protein = 4 calories/gram
TEXT
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PERFORMANCE NUTRITION
The discussion and recommendations below are
based on research as it pertains to optimizing
body composition. We are painting in broad
strokes to get you the information you need to
create a starting point in structuring your diet for
improving your body composition.
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PERFORMANCE NUTRITION
Its recommended to split protein up evenly
across 3-6 meals. This will help ensure you meet
the required leucine threshold per meal, while
allowing enough space between meals to reap
the benefits of multiple protein feedings. Just as
importantly, having a more manageable amount
of meals also allows one to fit meals around their
schedule and not the other way around.
Chicken Breast
Lean Beef
Low Fat Pork
Cottage Cheese
Whey Protein
Tuna
Turkey Breast
Egg Whites
Low Fat or No Fat Cheese
Soy Protein
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PERFORMANCE NUTRITION
Sweet Potatoes
Oat Meal
Wheat Bread
Pasta
Vegetables
Brown Rice
Oat Bran
Beans
Fruits
Raspberries
Pears, with skin
Apples, with skin
Bananas
Oranges
Figs, dried
Raisins
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PERFORMANCE NUTRITION
The carb cycling diet is very simple; it works like this:
Throughout the week, you rotate through 5 lowcarb days and 2 high-carb days.
All days require a high protein intake.
Therefore, the sensible solution to avoid diet-andexercise induced metabolic slowing is to acutely
increase energy intake (especially carbohydrates) to
help revive hormonal and metabolic factors.
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PERFORMANCE NUTRITION
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1
12 WEEK SHRED
nutritional
strategies
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1
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Age: 22
Height: 510 (178 cm)
Weight: 176lbs (80kg)
Lifestyle: John hits the gym hard 5 times a week,
works a desk job and doesnt do much demanding
physical activity out of the gym.
TEXT
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Low-Carb Day Macros 5x/week= 56g/178g/203g or rounding to nearest five grams, 55g/180g/205g
High-Carb Day Macros 2x/week= 54g/305g/183g or rounding to nearest five grams, 55g/305g/185g
While precision and consistency are optimal, being within 5g of each macro is acceptable and isn't
going to derail progress. Being over or under 50-60 calories on the day is a lot different than 500-600.
Context is key.
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First, its good that you are aware that you have
overshot your macronutrient intake. While that isnt
ideal, it certainly isnt the end of the world.
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Track EVERYHING
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Visit: http://www.eatthismuch.com
Visit: http://www.eatthismuch.com
4.
5.
6.
7.
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12 WEEK SHRED
TEXT
TRAINING
.
Many people see adaptation and stagnation as
synonymous terms. While in a sense this can be
true, realize that adaptation is exactly what we
want. Every time we go to the gym to train we
create a specific stress on our nervous system,
and musculoskeletal system. From this stress we
are seeking to obtain a downstream adaptation
to allow us to be ready for future stressors. For an
individual trying to build muscle, our adaptations
are actually our goal outcomes (increased muscle
size/hypertrophy and strength). A bigger,
stronger muscle will be better equipped to handle
that training stress in the future.
TEXT
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1
PROGRESSIVE OVERLOAD
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12 WEEK SHRED
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1
TRAINING GUIDE
During this program, you will progress through 3
phases/microcycles that modify your workouts
by increasing the number of sets per exercise,
and level of intensity:
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TRAINING GUIDE
Failure is a tool and has to be used correctly and
is not necessarily the goal of every set. Once you
get adjusted to the volume and frequency then
you can start adding in sets to failure for power
movements and some of your explosive type
training. Abstain from training to failure
consistently for more than 6 weeks in a row
without at least a brief hiatus. The reason this is
recommended is because if you constantly train
to failure it will impede your performance,
strength, decrease the volume you are able to
handle, and ultimately reduce your training
capacity. There seems to be a notion out there
that any set NOT taken to absolute failure is an
exercise in futility, but thats utter NONSENSE.
Theres plenty of research that shows volume is
the main dictator of how much muscle damage
occurs.
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TRAINING GUIDE
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12 WEEK SHRED
Cardio
/
/
/
/
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CARDIO
HIIT trains the body to effectively remove
metabolic waste from the muscles between
intervals. By quickly removing lactate and other
by-products resulting from high intensity
exercise, you enable the body to be primed and
ready for another bout of high-intensity exercise
with less rest.
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CARDIO
Incorporating Cardio into the 12 Week
Shred Program
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12 WEEK SHRED
Supplementation
Moreover, studies corroborate that the
proportion of leucine in a given protein source
has direct effect on the peak muscle protein
synthetic rate attained in the postprandial state.
So in short, whey protein is one of the highest
quality protein sources you can take in.
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SUPPLEMENTATION
Increase metabolism
Enhance the use of fat tissue (and other
substrate) as energy
Increase energy and focus
Lower rate of perceived exertion
TEXT
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SUPPLEMENTATION
Side effects should be rather minimal if you use a
safe, efficacious fat-burner/thermogenic. While it
is impossible to list specific side effects without
knowing the product youre using, we can say
that SimplyShreddeds VANQUISH ELITE was
formulated to avoid side effects and maximize fat
burning.
A: Certainly not, but if you buy a properlyformulated product, it can certainly assist you
throughout the fat-loss process.
TEXT
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SUPPLEMENTATION
TEXT
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SUPPLEMENTATION
TEXT
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12 WEEK SHRED
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Increase the energy deficit by an additional 1015% from further dietary restriction and/or
added cardiovascular work.
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12 WEEK SHRED
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FAQ
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FAQ
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FAQ
Eat your food slowly to give your brain time to
catch up with your stomach. If you eat very quickly
you may end up taking in an excessive amount of
food and not feeling satiated.
Drink plenty of water (or other low-calorie liquids)
The benefits of staying hydrated are numerous,
and keeping enough liquid in your stomach while
you eat will create a sense of fullness (not to
mention its great for digestive purposes).
Eat foods that provide more satiety early in your
meals:
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I t
n e v e r
g e t s
e a s I e r.
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12 WEEK SHRED
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REFERENCES
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