Excuse me! But you’d need to buy a new shirt!! Because it’s summer time!!

Posted on March 13, 2012

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The great majority of people in the gym scene, probably 87.923% have started training because they wanted to get shredded!! The other 12.077% are, of course, hypocrites!! Even if  getting shredded isn’t an aspiring girl top priority!! I’m willing to bet it’s placed way up there!!
It’s easy to say why getting shredded is so popular in Kuwait : most Kuwaitis equate shredded abs, veiny arms with sex appeal, and who doesn’t want to look sexy in this damn hot weather?! Plus, shredded body is so easy to show off  in summer!!  Especially in the gyms, pools, summer vacations!! oh well you got the idea.!!

Sadly, boys/girls summer is in!! and you’re probably far from being shredded!!

He's JACK!! but I'd lose the shirt.

He's JACK!! but I'd lose the shirt.

Bloody time!! is something that we all share!! And whether you like it or not, we are all given the right amount of time!!
But unfortunately, getting oneself psyched up to take advantage of any given time isn’t a piece of cake!! This might be a the reason, why most of the people fail by just thinking of doing that!!
For example, I never get bored seeing people trying, and trying, to fail miserably by doing what someone else is doing with any given amount of time!! Honey!! Life is so FUCKIN short to try living someone else’s life!!

It’s a good thing to look like you workout, but to have THE BODY!! that commands appreciations and attention is a whole different thing, and has its own different story. Sure thing, when we first all started lifting weights, moving our asses on the cardio machines, prepared our meals day in, and day out. And by doing so, and getting good results in return, we were overwhelmed by a good sense of accomplishment. But this is no longer a life changing experience regarding all the time spent on doing that.
So what does it take to go from the “okayish look”, to a muscular, more developed, shredded or a whatever look so many people admire “awesome”.

Got 28 days? Please be honest here!! Don’t fool yourself!!

Program Attributes:

Time Frame: 28 days. (Little days that can make huge difference!)

  • First things first, you need to get yourself 100% committed to your training schedule, as diet will be tailored according the preset sequence of each exercise, therefore carbs will be manipulated to match training intensity. This will consist of bringing out the show piece muscles, and shred you down to the bone.
  • 28 days is no sufficient time to build huge slabs of muscle, but it’s quite enough to drop down few digits of your body fat percentage which would really be beneficial for the overall physique. Losing fat makes your show piece muscles pop insanely.
  • Given the fact that your show piece muscles are so so, this program will make sure to hit them the right way to make them grow.
  • You need to assume that 28 days has  8 (6 hours of re-feeds window). So you need to lay that down perfectly into your week, as it’s the only time where you can stuff your face with all the good food you have been craving.
  • You need to get your 28 days worth of supplies of the following, MultivitaminsBCAA‘s, Whey protein, L-Carnitine.

Diet & Supplementation:

Protein-sparing modified fasting!! 5-6 low-carb/no-carb protein shakes throughout the day, 1500-2000 calories worth of meat, preferably RED MEAT!! for the sole evening meal

Diet needs to be clean 94%,  percent of the time!! And the dirty 6% is going to act as your “ticket to cheat and enjoy” yes I calculated it.  And you have to love to believe that FASTING!! spares muscle and accelerate fat loss!!

Before you wuss out!! take a look at the images below!!

Burger, Cheese, Bacon, Fried Egg!! Can't Complain!!

Spares muscle and accelerate fat loss!!

  • Day 1: Limit yourself to 20 grams of carbs for the whole day. Go as crazy as you want with proteins and fats.
  • Day 2: Limit yourself to 20 grams of carbs for the whole day. Go as crazy as you want with proteins and fats.
  • Day 3: Limit yourself to 20 grams of carbs for the whole day. Go as crazy as you want with proteins and fats.
  • Day 4: Limit yourself to 20 grams of carbs for the whole day. Go as crazy as you want with proteins and fats.
  • Day 5: Limit yourself to 20 grams of carbs for the whole day. Go as crazy as you want with proteins and fats.
  • Day 6: GO CRAZY!! indulge on everything that look awfully fattening!! after 16 hours fast  from your last meal!!
  • Day 7: GO CRAZY!! indulge on everything that look awfully fattening!! after 16 hours fast  from your last meal!!

This is to be carried through the end of the 28 days.

As far as supplementation concern. You will keep it as simple as 1,2,3

  • 10 grams of BCAA’s during workout.
  • 1000 mg of L-Carnitine upon waking up, pre-workout.
  • 5-6 50 grams of low-carb/no-carb whey protein through out the day.

Workout:

Day 1:

Chest
Incline Bench Press 3/8-10 -superset with- Incline Flye 3/12-15 1 min.
Flye 3/12-15 -superset with- Dumbbell Bench Press 3/9-10 1 min.
6 -minute HIIT Stationary Bike
Shoulders
Barbell Overhead Press 3/8-10  -superset with- Bent-Over Lateral Raise 3/12-15 1 min.
Lateral Raise 3/12-15 -superset with- Dumbbell Upright Row 3/9-10 1 min.
6 -minute HIIT Stationary Bike
Triceps Pressdown 2/8-10 -superset with- Cable Overhead Triceps Extension 2/12-15 1 min.
Lying Triceps Extension 2/8-10 -superset with- Close-Grip Bench Press 2/8-10 1 min.
10-minute LISS Elliptical/Treadmill/Stationary Bike

Day2

Legs
Squat 3/8-10 -superset with- Dumbbell Lunge 3/12-15 1 min.
Leg Extension 3/12-15 -superset with- Body Weight Squat 3/12-15 1 min.
Leg Curl 3/12-15 -superset with- Romanian Deadlift 3/9-10 1 min.
6 -minute HIIT Stationary Bike
Calves Standing Calf Raise 2/12 -superset with- Seated Calf Raise 2/15 1 min.
Abs
Hanging Leg Raise 2/to failure -superset with- Crunch 2/to failure
6 -minute HIIT Stationary Bike

Day 3

Back

Pullups 3/8-10 -superset with- Standing Bent Cable Row 3/12-15 1 min.
Hammer Strength Pulldown 3/12-15 -superset with- Barbell Row 3/8-10 1 min.
6 -minute HIIT Stationary Bike
Traps
Behind-the-Back Smith Machine Shrug 2/8-10 -superset with- Smith Machine Shrug 2/12-15 1 min.
6 -minute HIIT Stationary Bike
Biceps EZ-BarCurl 2/8-10 -superset with- Dumbell Hammer Curl 2/12-15 1 min.
Incline Dumbbell Curl 2/12-15 -superset with- Alternating Standing Dumbbell Curl 2/8-10 1 min.
Forearms
Barbell Wrist Curl 2/12 -superset with- Barbell Reverse 2/12 1 min.
10-minute LISS Elliptical/Treadmill/Stationary Bike

Rest on Day 4, and repeat.

Shredded soon enough, huh?! One plan fits everyone’s needs, you may ask?

This program has a strong ability to control the variables of the lives of different individuals. Come on GUYS!! this is the best time of the year when everybody becomes the best version of himself, and I would love to believe that every body is not so different from anyone else but their attitudes can be.

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