live shredded
the
live shredded DIET+WORKOUT GUIDE A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED
PHASE 1 OF 3 TEAM MUSCLEPHARM®
CORY GREGORY FITNESS ICON / MP PRES.
4 WEEK PLAN
the
live shredded
DIET+WORKOUT GUIDE
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.
PRODUCTS IN THIS GUIDE SHRED MATRIX
SHRED 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-V
Armor-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.
MUSCLEGEL
MuscleGel™ 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 serving of most powders.
ASSAULT
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.
ASSAULT™ is a combination of several powerful, clinically proven, naturally occurring substances brought together for their specific performanceenhancing, 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.
THE
LIVE SHREDDED: DIET PROGRAM
PHASE 1: WEEKS 1 - 4
PRE-WORKOUT
POST-WORKOUT
ASSAULT™
MUSCLEGEL®
1 SCOOP
1 PACKET
15-30 MINUTES BEFORE WORKOUT
IMMEDIATELY AFTER WORKOUT
EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURS CONSUME 6-8 CUPS OF WATER PER DAY
TIME: WAKE UP 1/2 HOUR BEFORE BREAKFAST
MP SUPPLEMENT / FAT LOSS
FOOD
EXAMPLE TIME:
SHRED MATRIX™ 3 CAPSULES 8-12 OZ. OF WATER
NONE
6:30 AM
TIME: MEAL 1
MP SUPPLEMENT / COMPLETE MULTI-VITAMIN
FOOD
EXAMPLE TIME:
7:00 AM
ARMOR-V™ TAKE 6 CAPSULES 8-12 OZ. OF WATER
OATMEAL - 1/2 CUP 5 EGG WHITES 2 SLICES OF WHOLE WHEAT BREAD
TIME: 3 HOURS AFTER BREAKFAST
MP SUPPLEMENT / PROTEIN
FOOD
EXAMPLE TIME:
MUSCLEGEL® 1 PACKET 8-12 OZ. OF WATER
1 APPLE 1 CUP OF COOKED SPINACH 3 TEASPOONS OF FLAX SEED OIL
10:00 AM
LIVE SHREDDED
LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
© 2011 MUSCLEPHARM CORP.
THE
LIVE SHREDDED: DIET PROGRAM
PHASE 1: WEEKS 1 - 4 EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURS CONSUME 6-8 CUPS OF WATER PER DAY
TIME: LUNCH
MP SUPPLEMENT / FAT LOSS
FOOD
EXAMPLE TIME:
12:00 PM
SHRED MATRIX™ 3 CAPSULES 8-12 OZ. OF WATER
6 OZ. OF BAKED WHITEFISH 1 CUP OF COOKED BROCCOLI 8 OZ. OF BROWN RICE
TIME: 3 HOURS AFTER LUNCH
MP SUPPLEMENT
FOOD
EXAMPLE TIME:
NONE
6 OZ. OF BROILED SHRIMP 1 CUP OF COOKED SPINACH
TIME: DINNER
MP SUPPLEMENT
FOOD
EXAMPLE TIME:
NO SUPPLEMENTS
6 OZ. OF BAKED TURKEY BREAST 1 CUP OF COOKED BROCCOLI
3:00 PM
6:00 PM
LIVE SHREDDED
LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
© 2011 MUSCLEPHARM CORP.
THE
LIVE SHREDDED: WORKOUT PROGRAM
PHASE 1: WEEKS 1 - 4
TRAIN ALL WEIGHTS AT %55 OF YOUR 1 REP MAXIMUM
PRE-WORKOUT ASSAULT™ 1 SCOOP 8-12 OZ. OF WATER 15-30 MINUTES BEFORE WORKOUT
POST-WORKOUT MUSCLEGEL® 1 PACKET 8-12 OZ. OF WATER IMMEDIATELY AFTER WORKOUT
MONDAY
EXERCISE
SETS/REPS
LEGS + ABS
HACK SQUATS
4 X 12-15
LUNGES
4 X 12-15
SEATED LEG CURLS
4 X 12-15
LYING DOWN LEG CURLS
4 X 12-15
SIT-UPS
4 X 20-25
FORWARD STABILITY BALL ROLL
4 X 20-25
KNEELING CABLE CRUNCHES
4 X 20-25
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.
TUESDAY
EXERCISE
SETS/REPS
BICEPS + TRICEPS
SEATED DUMBBELL CURLS
4 X 12-15
STANDING BARBELL CURLS
4 X 12-15
SKULL CRUSHERS
4 X 12-15
FRENCH PRESS
4 X 12-15
CARDIO
TRAINING TIP
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.
LIVE SHREDDED
LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
© 2011 MUSCLEPHARM CORP.
THE
LIVE SHREDDED: WORKOUT PROGRAM
PHASE 1: WEEKS 1 - 4
TRAIN ALL WEIGHTS AT %55 OF YOUR 1 REP MAXIMUM
WEDNESDAY
EXERCISE
SETS/REPS
CHEST + ABS
INCLINE BENCH
4 X 12-15
DECLINE DUMBBELL PRESS
4 X 12-15
BUTTERFLY CHEST MACHINE
4 X 12-15
HANGING LEG RAISES
4 X 20-25
CRUNCHES
4 X 20-25
OBLIQUE STABILITY BALL CRUNCH
4 X 20-25
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.
THURSDAY
EXERCISE
SETS/REPS
SHOULDERS + BACK
MILITARY SHOULDER PRESS
4 X 12-15
BARBELL UPRIGHT ROWS
4 X 12-15
DUMBBELL POSTERIOR DELTOID RAISES
4 X 12-15
MACHINE BACK ROW
4 X 12-15
OVERHEAD PULL-DOWN
4 X 12-15
UNDER-HAND CHIN UPS
4 X 12-15
CARDIO
TRAINING TIP
TRAINING TIP
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.
FRIDAY 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.
SATURDAY REST
SUNDAY REST
LIVE SHREDDED
LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
© 2011 MUSCLEPHARM CORP.
THE
LIVE SHREDDED: 12 WEEK PLAN
DOWNLOAD THE NEXT PHASE! PHASES
2-3
AVAILABLE FOR DOWNLOAD
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
LIVE SHREDDED
LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
© 2011 MUSCLEPHARM CORP.
live shredded DIET+WORKOUT GUIDE A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED
PHASE 1 OF 3 TEAM MUSCLEPHARM®
CORY GREGORY FITNESS ICON / MP PRES.
4 WEEK PLAN
the
live shredded
DIET+WORKOUT GUIDE
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.
PRODUCTS IN THIS GUIDE SHRED MATRIX
SHRED 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-V
Armor-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.
MUSCLEGEL
MuscleGel™ 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 serving of most powders.
ASSAULT
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.
ASSAULT™ is a combination of several powerful, clinically proven, naturally occurring substances brought together for their specific performanceenhancing, 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.
THE
LIVE SHREDDED: DIET PROGRAM
PHASE 1: WEEKS 1 - 4
PRE-WORKOUT
POST-WORKOUT
ASSAULT™
MUSCLEGEL®
1 SCOOP
1 PACKET
15-30 MINUTES BEFORE WORKOUT
IMMEDIATELY AFTER WORKOUT
EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURS CONSUME 6-8 CUPS OF WATER PER DAY
TIME: WAKE UP 1/2 HOUR BEFORE BREAKFAST
MP SUPPLEMENT / FAT LOSS
FOOD
EXAMPLE TIME:
SHRED MATRIX™ 3 CAPSULES 8-12 OZ. OF WATER
NONE
6:30 AM
TIME: MEAL 1
MP SUPPLEMENT / COMPLETE MULTI-VITAMIN
FOOD
EXAMPLE TIME:
7:00 AM
ARMOR-V™ TAKE 6 CAPSULES 8-12 OZ. OF WATER
OATMEAL - 1/2 CUP 5 EGG WHITES 2 SLICES OF WHOLE WHEAT BREAD
TIME: 3 HOURS AFTER BREAKFAST
MP SUPPLEMENT / PROTEIN
FOOD
EXAMPLE TIME:
MUSCLEGEL® 1 PACKET 8-12 OZ. OF WATER
1 APPLE 1 CUP OF COOKED SPINACH 3 TEASPOONS OF FLAX SEED OIL
10:00 AM
LIVE SHREDDED
LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
© 2011 MUSCLEPHARM CORP.
THE
LIVE SHREDDED: DIET PROGRAM
PHASE 1: WEEKS 1 - 4 EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURS CONSUME 6-8 CUPS OF WATER PER DAY
TIME: LUNCH
MP SUPPLEMENT / FAT LOSS
FOOD
EXAMPLE TIME:
12:00 PM
SHRED MATRIX™ 3 CAPSULES 8-12 OZ. OF WATER
6 OZ. OF BAKED WHITEFISH 1 CUP OF COOKED BROCCOLI 8 OZ. OF BROWN RICE
TIME: 3 HOURS AFTER LUNCH
MP SUPPLEMENT
FOOD
EXAMPLE TIME:
NONE
6 OZ. OF BROILED SHRIMP 1 CUP OF COOKED SPINACH
TIME: DINNER
MP SUPPLEMENT
FOOD
EXAMPLE TIME:
NO SUPPLEMENTS
6 OZ. OF BAKED TURKEY BREAST 1 CUP OF COOKED BROCCOLI
3:00 PM
6:00 PM
LIVE SHREDDED
LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
© 2011 MUSCLEPHARM CORP.
THE
LIVE SHREDDED: WORKOUT PROGRAM
PHASE 1: WEEKS 1 - 4
TRAIN ALL WEIGHTS AT %55 OF YOUR 1 REP MAXIMUM
PRE-WORKOUT ASSAULT™ 1 SCOOP 8-12 OZ. OF WATER 15-30 MINUTES BEFORE WORKOUT
POST-WORKOUT MUSCLEGEL® 1 PACKET 8-12 OZ. OF WATER IMMEDIATELY AFTER WORKOUT
MONDAY
EXERCISE
SETS/REPS
LEGS + ABS
HACK SQUATS
4 X 12-15
LUNGES
4 X 12-15
SEATED LEG CURLS
4 X 12-15
LYING DOWN LEG CURLS
4 X 12-15
SIT-UPS
4 X 20-25
FORWARD STABILITY BALL ROLL
4 X 20-25
KNEELING CABLE CRUNCHES
4 X 20-25
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.
TUESDAY
EXERCISE
SETS/REPS
BICEPS + TRICEPS
SEATED DUMBBELL CURLS
4 X 12-15
STANDING BARBELL CURLS
4 X 12-15
SKULL CRUSHERS
4 X 12-15
FRENCH PRESS
4 X 12-15
CARDIO
TRAINING TIP
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.
LIVE SHREDDED
LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
© 2011 MUSCLEPHARM CORP.
THE
LIVE SHREDDED: WORKOUT PROGRAM
PHASE 1: WEEKS 1 - 4
TRAIN ALL WEIGHTS AT %55 OF YOUR 1 REP MAXIMUM
WEDNESDAY
EXERCISE
SETS/REPS
CHEST + ABS
INCLINE BENCH
4 X 12-15
DECLINE DUMBBELL PRESS
4 X 12-15
BUTTERFLY CHEST MACHINE
4 X 12-15
HANGING LEG RAISES
4 X 20-25
CRUNCHES
4 X 20-25
OBLIQUE STABILITY BALL CRUNCH
4 X 20-25
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.
THURSDAY
EXERCISE
SETS/REPS
SHOULDERS + BACK
MILITARY SHOULDER PRESS
4 X 12-15
BARBELL UPRIGHT ROWS
4 X 12-15
DUMBBELL POSTERIOR DELTOID RAISES
4 X 12-15
MACHINE BACK ROW
4 X 12-15
OVERHEAD PULL-DOWN
4 X 12-15
UNDER-HAND CHIN UPS
4 X 12-15
CARDIO
TRAINING TIP
TRAINING TIP
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.
FRIDAY 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.
SATURDAY REST
SUNDAY REST
LIVE SHREDDED
LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
© 2011 MUSCLEPHARM CORP.
THE
LIVE SHREDDED: 12 WEEK PLAN
DOWNLOAD THE NEXT PHASE! PHASES
2-3
AVAILABLE FOR DOWNLOAD
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
LIVE SHREDDED
LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM
© 2011 MUSCLEPHARM CORP.
