the live shredded - bodybuilding.com
TRANSCRIPT
A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR WOMEN TO GET SHREDDED
live shreddedDIET+WORKOUT GUIDE
the
TEAM MUSCLEPHARM®
NATALIA MUNTEANWBFF FITNESS ICON
PHASE 2 OF 34 WEEK PLAN
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.
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 PACKET8-12 OZ. OF WATER
FOOD1 APPLE 1 CUP OF COOKED SPINACH3 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 2: WEEKS 5 - 8
© 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 BROCCOLI1/2 CUP OF RICE (ON LEG DAYS)
EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURSCONSUME 6-8 CUPS OF WATER PER DAY
THE LIVE SHREDDED: DIET PROGRAM
PHASE 2: WEEKS 5 - 8
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED
TRI-SET
TRI-SET IS SUPERSETTINGTHREE DIFFERENT LIFTSONE RIGHT AFTER THE OTHEREACH TIME THROUGH COMPLETES ONE SET
TRI-SET IS SUPERSETTINGTHREE DIFFERENT LIFTSONE RIGHT AFTER THE OTHEREACH TIME THROUGH COMPLETES ONE SET
A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING,WITH NO REST IN BETWEEN.
SUPERSET
A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING,WITH NO REST IN BETWEEN.
SUPERSET
SUPERSET
SUPERSET
SUPERSET
THE LIVE SHREDDED: WORKOUT PROGRAM
MONDAYLOWER BODY
EXERCISE SETS/REPS
20 MINUTE STAIR STEPPER10 MINUTE BIKE
SQUATS
LEG EXTENSIONS
HAMSTRING CURLS
5 MINUTES OF WALKING LUNGES
INNER THIGH MACHINE
OUTER THIGH MACHINE
CRUNCHES WITH LEGS UP & CROSSED, 5 POUND WEIGHT OVERHEAD
4 X 20
4 X 20
4 X 20
4 X 25
4 X 25
1 X 100
TRAINING TIP
TUESDAYUPPER BODY
EXERCISE SETS/REPS
WALK/RUN
INCLINE DUMBBELL PRESS
FLAT DUMBBELL PRESS
WIDE GRIP PULLDOWNS
SEATED ROWS
BICEP CURLS STRAIGHT BAR
TRICEP ROPE PUSHDOWNS
LATERAL RAISES
MILITARY PRESS
CRUNCHES WITH LEGS UP & CROSSED, 5 POUND WEIGHT OVERHEAD
4 X 12
4 X 12
4 X 12
4 X 12
5 X 12
5 X 12
4 X 12
4 X 12
1 X 100
WALK 5 MINUTES AT %15 INCLINE THEN RUN 5 MINUTES AT %5 INCLINE
TRAINING TIP
PHASE 2: WEEKS 5 - 8
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED
PRE-WORKOUTASSAULT™1 SCOOP8-12 OZ. OF WATER15-30 MINUTES BEFORE WORKOUT
POST-WORKOUTMUSCLEGEL®1 PACKET 8-12 OZ. OF WATERIMMEDIATELY AFTER WORKOUT
TRI-SET
TRI-SET IS SUPERSETTINGTHREE DIFFERENT LIFTSONE RIGHT AFTER THE OTHEREACH TIME THROUGH COMPLETES ONE SET
TRI-SET IS SUPERSETTINGTHREE DIFFERENT LIFTSONE RIGHT AFTER THE OTHEREACH TIME THROUGH COMPLETES ONE SET
A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING,WITH NO REST IN BETWEEN.
SUPERSET
A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING,WITH NO REST IN BETWEEN.
SUPERSET
SUPERSET
SUPERSET
SUPERSET
WEDNESDAYLOWER BODY
EXERCISE SETS/REPS
20 MINUTE STAIR STEPPER10 MINUTE BIKE
SQUATS
LEG EXTENSIONS
HAMSTRING CURLS
5 MINUTES OF WALKING LUNGES
INNER THIGH MACHINE
OUTER THIGH MACHINE
CRUNCHES WITH LEGS UP & CROSSED, 5 POUND WEIGHT OVERHEAD
4 X 20
4 X 20
4 X 20
4 X 25
4 X 25
1 X 100
TRAINING TIP
THURSDAYUPPER BODY
EXERCISE SETS/REPS
WALK/RUN
INCLINE DUMBBELL PRESS
FLAT DUMBBELL PRESS
WIDE GRIP PULLDOWNS
SEATED ROWS
BICEP CURLS STRAIGHT BAR
TRICEP ROPE PUSHDOWNS
LATERAL RAISES
MILITARY PRESS
CRUNCHES WITH LEGS UP & CROSSED, 5 POUND WEIGHT OVERHEAD
4 X 12
4 X 12
4 X 12
4 X 12
5 X 12
5 X 12
4 X 12
4 X 12
1 X 100
WALK 5 MINUTES AT %15 INCLINE THEN RUN 5 MINUTES AT %5 INCLINE
TRAINING TIP
THE LIVE SHREDDED: WORKOUT PROGRAM
PHASE 2: WEEKS 5 - 8
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED
SATURDAYREST
FRIDAYREST
SUNDAYREST
THE LIVE SHREDDED: 12 WEEK PLAN
© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED
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PHASES
1-3
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