GET IN PEAK CONDITION WITH THE 7-DAY SHRED

Last Updated on January 7, 2021

Avoid: All dairy products, except butter or cheese that are at least 45% fat, for example, picobella. Cheeses with more fat will have moreprotein.
Hydration: Drink as much water as you did on Day 5.”
Training: Low-intensity cardio (perform fasted in the morning). Keep the duration to 45 minutes.

Throughout the program avoid simple sugars like:

• Soda
• Bread
• Fruit juice
• Yogurt with fruit, candy, additives, etc.
• Breakfast cereal
• Crackers
• Honey, jam, and sweet sauces

DAY 7

Nutrition
BW x 8 = Total Calories
BW x 2 = Calories from Protein + 2 Servings of 8–10 grams BCAAs
BW x 1 = Calories from Carbs
BW x 5 = Calories from Fat
Start a 12-hour fast between 8 p.m. and 10 p.m. At the beginning of your fast, you’re done with water loading. So once you start fasting, your water consumption can go back to your normal intake before starting this program.

Avoid: All dairy products, except butter or cheese that are at least 45% fat. Avoid carbonated beverages.

SAMPLE SHRED

This is how the numbers would look for a 190-pound male for Day 1.
190 x 8 = 1,520 Total Calories
190 x 2 = 380 = Calories from Protein
190 x 3 = 570 = Calories from Carbs
190 x 3 = 570 = Calories from Fat