GET IN PEAK CONDITION WITH THE 7-DAY SHRED

Last Updated on January 7, 2021

Sugar: Foods with added sugar are prohibited.
Cardio: “Low-intensity cardio” refers to walking, biking, or using an exercise machine like an elliptical or StairMaster StepMill. Keep your heart rate between 120–140 beats per minute.

DAY 1

Start a 24-hour fast between noon and 2 p.m. That means don’t eat anything until the same time the next day. During this fast, you can drink water (flat or sparkling), black coffee, or tea.

DAY 2

Nutrition

Your body weight (BW) x 8 = Total Calories

BW x 2 = Calories from Protein
BW x 3 = Calories from Carbs
BW x 3 = Calories from Fat

Hydration: Drink an extra 2.5 liters of water than you normally do.
Training: Do low-intensity cardio (performed toward end of fast) for 60 minutes.

DAY 3

Nutrition
BW x 12 = Total Calories
BW x 3 = Calories from Protein
BW x 5 = Calories from Carbs
BW x 4 = Calories from Fat

Hydration: Add another 0.5 liter of water, so now you’re drinking 3 more liters of water than you normally do.

DAY 4

Nutrition
BW x 10 = Total Calories
BW x 3 = Calories from Protein
BW x 4 = Calories from Carbs
BW x 3 = Calories from Fat

Hydration: Add another .5 liter of water so now you’re drinking 3.5 more liters of water than you normally do.
Training: Do low-intensity cardio for 45 minutes.

DAY 5

Nutrition
BW x 8 = Total Calories

BW x 3 = Calories from Protein
BW x 3 = Calories from Carbs
BW x 2 = Calories from Fat

Hydration: Add another .5 liter of water so now you’re drinking 4 more liters of water than you normally do.

Training: Do a full-body, high-volume weight workout. Post-workout, eat a meal that includes at least your body weight in pounds of calories from carbohydrates. For example, if you weigh 180 pounds, eat 180 calories from carbs, which is 45 grams of carbs. After your post-workout meal begin a 16-hour fast. Start between 4 p.m. and 10 p.m. During this fast continue to drink water, black coffee, or tea, but no carbonated drinks.

DAY 6

Nutrition
Eat the following once your fast is over:
BW x 10 = Total Calories
BW x 3 = Calories from Protein + 8–10 grams BCAAs
BW x 1 = Calories from Carbs
BW x 5 = Calories from Fat