12 Week Shred

12 WEEK SHRED
Cover Model – Pham Woodbridge

Instagram - @phamflexx
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The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant
to be taken as medical advice. The information provided in this guide is based upon my experiences as well as
my Interpretations of the current research available. The advice and tips given in this download are meant for
healthy adults only. You should consult your physician to insure tips given in this course are appropriate for
your individual circumstances. If you have any health issues or pre-existing conditions, please consult with
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12 WEEK SHRED
12 WEEK SHRED
Overview
One of the most important things to keep in mind

as you read your way through this book is that
Look in any bodybuilding/fitness related
knowledge is power. The information to be
magazine and you’ll come across outlandish diets
presented here is meant to teach you the
that greatly restrict the reader. Ultimately, these
fundamentals of what makes the body lose fat
diets fail because they are impractical and
and build muscle and how to optimize these
promote deprivation.
processes with proper training and diet.
Just because you are trying to shed off some flab
It’s rather simple to lay out a program and tell
doesn’t mean you have to sacrifice everything
people to follow it, but that’s also ineffective and
you enjoy about food in the process. Rather than
doesn’t inspire readers to really think for
going to the extremes of eliminating certain food
themselves. This book is not only a guide to an
groups and/or macronutrients, it is better to
effective fat-loss program, but also an
follow a more modest approach that slightly
educational tool that will propel your
restricts calorie intake but yet gives the dieter the
understanding of human physiology and
freedom to work in portions of foods they
nutrition.
genuinely love.
It is imperative to grasp the reasoning for why
things are a certain way, and that is exactly why
this book contains a bounty of information. The
more informed you (the reader) are, the more
prepared you will be to succeed.
OVERVIEW
For example, if a business owner was reviewing
their yearly sales, they might notice that 80% of
It can’t be stressed enough from the get-go that their revenue comes from 20% of their
no matter how perfect a plan sounds on paper, it customers. This is information that the owner
will fail if you do not stick to it for a significant could then use to maximize the efficiency of
period of time. The number one reason many his/her marketing by targeting that loyal 20% of
people fall short of their health and fitness goals customers more aggressively in the future.
is simply because they are inconsistent and
eventually quit altogether. Even if you follow a
suboptimal regimen for a long period of time, you
will see decent results. So which is better, a
perfect plan and inconsistency or a decent plan It’s not a stretch to assume that 80% of one’s
and being consistent? The latter case prevails results come from 20% of the exercises in their
every single time. current training routine. If you want to maximize
Many people want instant gratification when it your efficiency and time in the gym, wouldn’t it
comes to their physique goals, but the reality is make more sense to focus on those key exercises
that contribute to the majority of your results? Or
that you have to create yourself every day.
would you rather continue to put a lot of time and
effort into exercises that do very little for you
when all is said and done? Hopefully you can see
that the former option is going to make you much
happier in the long run.
The “80/20” principle is a simple observation that

many things in life don’t have even distributions.
It was originally founded after examination
revealed that 80% of Italy’s wealth belonged to
20% of the population. It should be noted that the
80/20 principle is simply a rough guide about
typical distributions; it is not a law of nature and
the numbers don’t need to add up to 100.
OVERVIEW
Before we dive into the nutrition and exercise

aspects of the 12-Week Shred Program it is
necessary to cover what realistic goal setting Furthermore, goals are meant to encourage (and
should look like. Also, it’s important to address push) one’s self, but they must be realistic. It’s
how progress is not always visible to the human okay to be an optimist and hope for big changes,
eye, and also that obstacles are inevitable on your but don’t be impractical as that will only hamper
journey. your results.
With that said, let’s take a look at what some

realistic goals might look like in the short and
long-term for individuals trying to get in better
shape physically:
More often than not, people tend to shoot
themselves in the foot by not having any realistic
goals as they embark on their endeavor to create
a better, healthier body.  Lose 2-3lb of fat in the next two weeks
 Increase bench press by 5lbs in the next two
weeks
 Do 30 minutes of cardio on 1-2 days this
week
If you don’t have realistic goals and a plan on how  Track and reach your daily calorie quota each
to reach them, then you’re simply preparing to day this week
fall short.
The best way to categorize goals is as either

short-term or long-term. Generally, a short-term  Lose 15lbs of fat in the next 3 months
goal is something that can be accomplished in a  Increase bench press by 30lbs in the next 3
matter of weeks, or maybe even days. Long-term months
goals are things that you hope to achieve in a few  Reduce waist size by 3 inches in next 3
months or further down the road. months
OVERVIEW
For better or for worse, setbacks/obstacles are

going to be inevitable on your journey to a better
If you’re not progressing in some fashion on a
physique. The path to success is often a very
weekly basis, then you’re simply running in place
bumpy one, but that’s what makes it all worth it
and wasting your time. Most people that start on
in the end.
a diet and exercise program never see it through
to the end because they’re unsatisfied with their Don’t let things that come up throw you off your
short-term progress and give in to their old plan. It’s only natural that unexpected life events
habits. will crop up at some point and cause you to make
some adjustments, and that’s perfectly ok. The
For whatever reason, people often can’t see the
worst thing you can do is let those obstacles
forest for the tress when it comes to their health
completely ruin your plan.
and physique. It’s not uncommon for people to
scrutinize their body on a daily basis and worry
over every minute change they see. Honestly, the
best way to avoid paralysis by analysis is to give
yourself time and realize that big changes don’t
happen overnight.
Also, realize that stress is a part of living. The

obstacles that lay before you are what give
meaning to your journey. It will be just that much
more gratifying to overcome everything that
stands in your way when all is said and done. Just
be resilient; don’t let a little bump in the road
throw off the entire trip.
12 WEEK SHRED
MYTH BUSTERS
Reality: One of the most frequent debates that

Therefore it seems wise to take a look at some
plagues the fitness industry is how frequently one
common training and nutrition myths and more
should eat to lose fat. Well frankly speaking, there
importantly, the reality of things.
isn’t much to debate anymore since this theory
Fear not; it’s time to put the most popular myths has been contradicted in a plethora of research
under the microscope and decipher the facts studies. Many fitness “gurus” and nutritionists
from fiction. believe that if you eat more frequently, you will
naturally boost your energy (calorie) expenditure
due to the thermic effect of food (TEF)
increasing. However, this is a flawed assumption.
The fact of the matter is that when energy intake

is kept constant, the net TEF at the end of the day
Reality: Do all the crunches and leg raises you is the same, independent of meal frequency. For
want; if your body-fat remains too high you won’t example, if someone gives you six 4-oz pieces of
see anything but a chubby belly peeking through chicken breast to eat throughout the day, at your
your shirt. Look at a really skinny, lean person discretion, you might either:
who rarely lifts weights or even trains their
abs…notice how you can still see their six-pack? A. Eat one 4-oz breast six times per day and
It’s because they have such low body-fat. If you slightly increase your energy expenditure
want that abdominal wall to appear carved, you (due to the TEF) each time…OR
need to lose fat. Period. B. Eat three 4-oz breasts at two different
times and experience a larger increase in
energy expenditure (again, from the TEF)
at those two respective feedings.
OVERVIEW
More simply, if the net TEF of eating ALL six 4-oz Essentially, they’re constantly spiking blood
breasts is 240 calories, then eating 1 of the glucose and not using the energy for anything, so
breasts at a time would yield a TEF of 40 calories it ends up being stored and eventually converted
per feeding, while eating three at a time would to adipose tissue. As such a habit progresses it
yield a TEF of 120 calories per feeding. You still manifests itself into type-II diabetes due to
reach the same net TEF at the end of the day in impaired insulin sensitivity.
either scenario.
Intuitively, people figure they will just cut back (or
practically eliminate) carbs altogether and all will
be fine. However, the reality is that carbs
shouldn’t be eradicated from your diet, but just
controlled (like any other macronutrient).
Reality: This is simply not how your body utilizes Research does indicate that overweight
adipose and muscle tissue physiologically. individuals are susceptible to impaired insulin
Adipose tissue is liberated and oxidized under the response… so yes, overeating carbs can be an
proper circumstances, not converted to muscle issue.
tissue. Building skeletal muscle requires many
different conditions and metabolic intermediates
than burning fat does. That being said, weight
training is definitely the best way to stimulate
your body when trying to elicit muscle growth and For many individuals, it just won’t remain a
burn body-fat. practical long-term lifestyle to avoid
carbohydrates, and by keeping them at a level to
support energy and mood (among a host of other
benefits) while maintaining a weight/fat loss
regimen will only be a positive factor.
Reality: Carbohydrates seem to have a poor

reputation because many people have a diet
composed of copious amounts of simple sugars
while simultaneously leading a sedentary
lifestyle.
OVERVIEW
Reality: This is taking the saying, “You are what

you eat,” a bit too literally. Fat may contain more
Reality: Contrary to popular belief, weight training
calories per gram than carbohydrates and
(especially at high-intensity) can actually
protein, but it doesn’t make you fat simply by
stimulate osteogenesis and increase bone
consuming it—eating too many calories (no
mineral density. The key to keep in mind here is
matter where they come from) is what makes you
that the osteogenic effects appear to be most
fat. pronounced when training intensity is at or
beyond the lactate threshold. In fact, this is one
Moreover, fatty acids play an integral role in your of the reasons weight training is often
health and well-being. Essential fatty acids, like recommended for elderly individuals, especially
omega-3 fatty acids, are necessary for proper
those with bone health issues.
cellular and heart functioning. It is best to try and
take in a variety of unsaturated fatty acids from
sources like avocados, walnuts, almonds,
cashews, flax, olive oil, fish oil, etc. That being
said, saturated fatty acids, like those found in
butter and egg yolks, are also a vital part of your
Reality: This theory is derived from the idea that
diet (albeit in lower quantities).
weight training can damage the epiphysis, which
would subsequently disrupt normal bone growth,
but the reality is that weight training, if anything,
could actually serve to prevent such damage. As
noted above, weight training is actually beneficial
Reality: This is actually a rather odd supposition for bone health/development, and this effect is
given that weight training helps increase muscle conducive to the healthy maturation of
adolescents.
mass, which in turn increases metabolic rate
since muscle is more metabolically demanding
than fat tissue. Moreover, anaerobic training
stimulates mitochondrial biogenesis and thus
increases mitochondria levels within cells;
mitochondria are cell organelles responsible for
large productions of oxidative energy.
OVERVIEW
Reality: As with the “bone health” myth, weight

training, especially at high-intensity, appears to
actually alleviate many arthritic symptoms in
comparison to no training. On the contrary,
running and other forms of cardio may actually
induce osteoarthritic changes. Hence the
rationale for doing tons of cardio (specifically
running) to “save your joints” is rather baseless.
12 WEEK SHRED
The science of fat

loss explained
Well, frankly, AMPk increases lipolysis

(breakdown of fat), enhances fatty acid oxidation,
improves glucose uptake into muscle tissue, and
inhibits lipogenesis. In essence, it is the
“metabolic switch” for burning fat.
Fat loss is largely regulated by the enzyme

adenosine monophosphate-activated protein
kinase (AMPk), a trimeric protein expressed  A protein found in almost all cells, called AMPk
throughout many tissues in the body. acts to "turn on" fat-burning mode
 Controlling calorie intake and exercising are

the best ways to activate AMPk and burn fat!
Physiology lingo aside, AMPk is activated when
the cell is in a state of energy deprivation (i.e. the  The great news is that the nutritional advice
ATP: ADP ratio drops). This occurs during times of in this book is specifically designed to
nutrient (specifically glucose) deprivation, activate AMPk and propel your fat-loss
efforts!
ischemia (lack of blood supply to an organ),
exercise, and/or use of certain chemicals/drugs.
Conversely, things such as eating and excessive
glycogen levels inhibit AMPk activity (since the
ATP: ADP ratio is elevated).
1
12 WEEK SHRED
PERFORMANCE
NUTRITION
For long-term adherence, it’s absolutely imperative
to have a basic understanding of how basic
nutritional management works and how variables can
be adjusted. Anyone can follow a cookie cutter meal
plan in the short-term and see results. But what
happens when you plateau or get tired of eating the
same thing every day? Being equipped with the
knowledge of when, why, and how to adjust your
dietary menu or long-term strategy can save you a lot
Ask any 8 year old how to lose weight and they of time and frustration. Additionally, it will make your
will tell you “Eat less and move more.” life a lot easier and oftentimes more balanced.
The FIRST thing we need to remind ourselves of when

discussing nutrition is our primary objectives. When
the goal is getting shredded, those objectives are fat
loss and muscle maintenance/growth. Below are the
Make no mistake, there are certainly variables we two very basic rules when it comes to energy balance
want to control, but micromanaging to the point and body composition:
where adherence is a daily struggle is not what
we want. That being said, a purely reductionist 
approach won’t optimize our outcomes.

Based on the above, you can see why bodybuilders

and physique athletes often have designated periods
of weight loss and weight gain. In a perfect scenario
this could be termed “fat loss” and “muscle gain.”
PERFORMANCE NUTRITION
For our objective, we are going to require a caloric In this book we will teach you how to set up and
deficit with the finer details adjusted within our track macronutrients (fat, carbs, protein), and
nutrition and training to accommodate for how to adjust these variables when plateaus
maintaining, or potentially gaining muscle occur.
(depending on training history).
Caloric management is the absolute foundation

upon which all other recommendations build off.
This is an EXTREMELY important concept to be
aware of, as the specific foods we eat fall
secondary to overall caloric intake when it comes
to weight loss.
Flexible dieting/ “If it fits your macros” also

known as “IIFYM” has become a common
approach to tackling the dietary aspect of
reaching physique goals.
This approach means you can eat any foods you

like, as long as they fit in your daily caloric budget
and your daily macronutrient split (fat,
carbohydrates and protein).
 Provide you with adequate nourishment

 Enhance your performance (in and outside the
gym)
Notice these aren't being noted as “clean” foods
 Satisfy your food cravings because that term is nonsensical; these are more
The idea behind "Flexible dieting/IIFYM" is that all properly foods termed “nutrient dense.”
you need to worry about is meeting your
macronutrient AND micronutrient quotas; But again, if someone wants to incorporate some
whatever foods you choose to eat to satisfy that foods that are more nutrient-devoid/empty calorie
condition is simply a means to an end. (like Oreo cookies or pastries, for example) they
can do that assuming they still reach their overall
When your body ingests bacon, for example, that needs (by hitting their macros) at the end of the
protein will be utilized in same fashion as protein day (and assuming they are balancing their
from chicken. Carbohydrates that come from Oreo macronutrient proportions at each feeding).
cookies will be utilized in much the same fashion
as carbohydrates coming from wheat bread.
It isn’t about eating pop-tarts all day.
It isn’t about avoiding whole foods or eating artificially made products whenever possible.
It IS about having sauce on your meals if you want to.
It IS about having the flexibility to eat out with friends.
It IS about being able to have a burger with the boys.
It IS about learning HOW to eat for your goals, learning the nutritional value of food and how to fuel your
body efficiently.
It IS about sustainable living and sustainable progress.
TEXT
50g fat x 9 cal/g=450 calories

200g carbs x 4 cal/g=800 calories
180g protein x 4 cal/g=720 calories
TOTAL calories= 1,970
 Let’s say this individual burns an average of

2,500 calories per day (including exercise). This
macronutrient intake should lead to weight loss
By controlling our macronutrient intake, we in (1,970 calories < 2500 calories).
turn control our caloric intake. Paired with a well-
managed resistance and cardiovascular training
protocol, we can fairly easily control both sides of
the energy balance equation.
So if caloric management is at the top of the list

of priorities, how do we come up with that
number based on macronutrient intake?
Fats = 9 calories/gram
Carbohydrates = 4 calories/gram
Protein = 4 calories/gram
TEXT
The discussion and recommendations below are Since we will require a caloric deficit to get
based on research as it pertains to optimizing leaner, protein intake needs to be sufficient to:
body composition. We are painting in broad
strokes to get you the information you need to  maximize muscle protein synthesis (the
create a starting point in structuring your diet for building of muscle protein)
improving your body composition.  minimize muscle protein breakdown (the
breakdown of muscle protein for energy)
If you are interested in optimizing your body

composition then you probably know the
important role protein plays in building muscle.
Adequate protein intake will help retain lean body
mass as we strip body fat, which is vital to attain
the muscular separation we are after.
The “more is better mentality” can come into play
here and research does suggest there to be a
minimal protein threshold (specifically the amino
acid leucine) that needs to be reached each meal
Through digestion, protein is broken down into to stimulate muscle protein synthesis. Having
amino acids which are then absorbed and either too many meals a day may not allow us to achieve
used to build new proteins in the body (a term this threshold within each meal. There is also
called protein synthesis), or used as energy. some evidence that muscle protein synthesis is
refractory in nature, meaning it peaks before
In the fitness industry it’s not uncommon for returning towards baseline despite a continued
people to have the mentality of “If a little is good, elevation of amino acid levels in the blood. This
then a lot must be great.” This is especially true indicates that a return towards baseline is likely
when it comes to protein. Fortunately, science necessary to optimize further elevations in
has helped bridge the gap between “in-the- muscle protein synthesis as a result of a protein
trenches experience” and what’s supported in containing meal.
research.
There are entire careers built around the study of

protein intake and body composition, so this book
will only cover the essentials.
The recommendations provided will cover our

bases to ensure we have a suitable intake and
distribution to support getting you shredded.
It’s recommended to split protein up evenly Oils (Olive, Fish, Coconut, etc)
across 3-6 meals. This will help ensure you meet Nuts and Seeds
the required leucine threshold per meal, while Avocados
allowing enough space between meals to reap Nut butters (Peanut, Almond, etc)
the benefits of multiple protein feedings. Just as
importantly, having a more manageable amount
of meals also allows one to fit meals around their Carbohydrates (specifically in their stored form
schedule and not the other way around. as muscle glycogen) are our primary fuel source
when we train.
Chicken Breast Tuna Carbohydrates are also the source for dietary
Lean Beef Turkey Breast fiber and many essential micronutrients
Low Fat Pork Egg Whites imperative for overall health. DO NOT neglect
Cottage Cheese Low Fat or No Fat Cheese fiber and micronutrient consumption within your
Whey Protein Soy Protein diet. While a multivitamin can offer a bit of a
security blanket, aim for nutrient-rich whole
foods to make up the majority of your diet.
This isn’t the 1990s anymore, more people are

becoming educated on the importance of an Carbohydrate intake is VERY individual and
adequate fat intake. Fat is used in the production dependent on a number of factors including but
of hormones as well as in the construction of not limited to:
cellular membranes. From a behavioral eating  Amount of lean body mass
standpoint, fats can increase satiety and fullness  Training volume
from a meal due to their caloric density and  Insulin sensitivity (ability to dispose of
ability to slow digestion. carbohydrates in muscle cells)
Carbs should be distributed in a manner that

Within the context of body composition the right allow you to perform your best during training
fat intake within our diet will: and keep you alert throughout the day without
 help attenuate decreases in anabolic wildly variable changes in blood sugar levels.
hormones as we diet
 leave enough calories for sufficient
protein and dietary carbohydrate
Sweet Potatoes Brown Rice Spaghetti, whole-wheat, cooked

Oat Meal Oat Bran Barley, pearled, cooked
Wheat Bread Beans Bran flakes
Pasta Fruits Oat bran muffin
Vegetables Brown rice, cooked
Bread, rye
Bread, whole-wheat or multigrain
Fiber provides bulk to waste in the intestines and Split peas, cooked
promotes healthy gastrointestinal functioning. Lentils, cooked
Black beans, cooked
Lima beans, cooked
Baked beans, vegetarian, canned, cooked
Sunflower seed kernels
Almonds
 Soluble fibers mesh with water to form a
Pistachio nuts
gel and slow the digestive process, which Pecans
as aforementioned can help attenuate
blood sugar levels.
Artichoke, cooked
 Insoluble fibers, on the other hand, travel
Green peas, cooked
through the GI tract without dissolving Broccoli, boiled
and speed the passage of waste through Turnip greens, boiled
the gut (i.e. they have a laxative effect). Brussels sprouts, cooked
Sweet corn, cooked
Potato, with skin, baked
Carrot, raw
Adults should aim for a diet that contains 30 g to
35 g of fiber per day.
Raspberries
Pears, with skin
Apples, with skin
Bananas
Oranges
Figs, dried
Raisins
The carb cycling diet is very simple; it works like this: The most notable endocrine adaptations associated
 Throughout the week, you rotate through 5 low- with chronic energy deprivation are the lowering of
carb days and 2 high-carb days. thyroid hormones (thryonines) and the fat-secreted
 All days require a high protein intake. hormone (adipokine) leptin.
1. First, leptin’s primary role is regulating metabolic

In essence, carb cycling acts as a means of expenditure as well as caloric intake, both of
regulating your endocrine system (and thus which have obvious implications with regards to
metabolic rate). When you impose aggressive, bodyweight.
chronic energy deprivation on yourself (such as 2. Second, thyroid hormones act on nearly every cell
when dieting for fat loss), your body compensates
in the body to increase metabolic rate.
by lowering its demand for energy (i.e. metabolic
rate slows).
Lowering metabolic rate is a basic survival

mechanism in many organisms; it would be
counterproductive for an organism to be burning
through energy rapidly when nourishment is
restricted. A lower metabolic rate means your
metabolism is actually becoming more Therefore, the sensible solution to avoid diet-and-
efficient…yes, MORE efficient. exercise induced metabolic slowing is to acutely
increase energy intake (especially carbohydrates) to
help revive hormonal and metabolic factors.
 Stimulate an insulin response that shuttle

nutrients in your muscle cells, causing them to
grow
 Replenish glycogen stores that fuel your muscles
 Make you feel good and energized
A good way to think of this is as your metabolism
being a vehicle and food is your fuel source; you
want a less efficient vehicle as it will need more gas
 Promote fat loss by tricking your body into
to travel the same distance than a more efficient
burning fat for fuel (instead of the sugar from the
vehicle. So in metaphorical terms, if you want to eat
carbs it would normally get)
more (e.g. maximize the amount of gas you need to
 Keep your body more receptive to insulin,
get from A to B), you better decrease your metabolic
improving your body’s muscle-building response
efficiency...or start shopping for a Hummer.
Anyone who has spent any time invested in 1-2 hours prior to training as this will allow the
optimizing their own fitness journey can likely carbohydrates adequate time to be digested and
acknowledge that workout nutrient timing is a hot enter the bloodstream.
topic of debate in sports nutrition. Immediately
slamming a post-workout shake with a magical ratio
of protein to carbs is still common practice in locker
rooms around the world.  Wholegrain cereals (oats: one of the reigning
champions of low-GI living)
 Legumes (kidney beans, baked beans,
chickpeas)
 Sweet potato
 Low-fat dairy products (milk, yoghurt)
 Many whole fruits (including apples and
The goal of the pre workout meal is to provide fuel oranges)
for your training session while decreasing muscle  Wholegrain breads
breakdown during training. We want to fuel
ourselves to perform our best in the gym, while
reducing the amount in which we are using muscle
tissue as fuel.
Consumption of carbohydrate pre-workout can

reduce the amount of glycogen use during training.
Since glycogen is our primary energy source when
we lift weights, pre-workout carbohydrate
consumption can positively impact training
performance.
 Carbohydrates: 30-40% of your total daily

carbohydrate intake
 Protein: 15-25% of your total daily protein Intake
 Fat: 15-20% of your total daily fat intake
Post-workout meal timing/composition is

intended to facilitate recovery and “jump start”
the muscle building process. The intent of an
immediate post-workout meal is to:
 provide carbohydrate to promote glycogen

replenishment in the muscle
 provide protein to increase muscle protein
synthesis
It is generally advised to eat a "complete" meal

(one containing all three macronutrients) with a
bit higher proportion of carbohydrates. You don't
have to worry too much about glycemic index of
carbohydrates, but avoid taking in excessive
amounts of simple sugar. Also make sure to
ingest a high-quality/complete protein source as
well to help maximize the muscle repairing
process.
 Carbohydrates: 20-30% of your total daily

carbohydrate intake
 Protein: 15-25% of your total daily Protein
Intake
 Fat: 15-20% of your total daily Fat intake
30 – 60 mins after training
 Fiber provides bulk to waste in the intestines

 To lose fat, you need a negative energy balance, and promotes healthy gastrointestinal
also known as a calorie deficit, where you’re functioning.
consuming fewer calories than you burn. o Adults should aim for a diet that
contains 30 g to 35 g of fiber per day.
 Protein contains 4 calories per gram
o Protein (specifically amino acids) are the  Nutrient Timing
building blocks of new muscle tissue. o Pre-workout nutrition is very
o An overall protein intake of 40% of your individual but intent is to fuel training
overall caloric intake for Low-Carb Days and minimize muscle protein
and 30% for High-Carb Days is breakdown
recommended when dieting to optimize o In practice consumption of anywhere
body composition. from 30-40% of total daily
o Split protein up evenly across 3-6 meals. carbohydrate in the pre workout meal
Within that, allow the nature of your (along with your protein/fat) will help
lifestyle to dictate meal frequency. fuel the training session. (1-2 hours
prior to training)
 Fat contains 9 calories per gram o Post-workout meal
o Fat is an essential macronutrient used in timing/composition is intended to
the production of hormones and the facilitate recovery and “jump start”
construction of cellular membranes the muscle building process.
(amongst many other things) o In practice consumption of anywhere
o An overall fat intake of 25% of your overall from 20-30% of total daily
caloric intake for Low-Carb Days and 20% carbohydrate in the post workout
for High-Carb Days is recommended meal (along with your protein/fat) will
when dieting to optimize body help start the recovery process. (30-
composition. 60 mins after training)
 Carbohydrates contain 4 calories per gram

o Carbohydrate (specifically stored muscle
glycogen) is the primary fuel source in
resistance training
o An overall carbohydrate intake of 35% of
your overall caloric intake for Low-Carb
Days and 50% for High-Carb Days is
recommended when dieting to optimize
body composition.
12 WEEK SHRED
nutritional 1
strategies
If you want to take the guess work out and know

exactly what you’re putting in your body, then it is
best to get in the habit of counting your calorie
intake, and also tracking your macronutrient intake
as well.
If you want to roll the dice and play the guessing

game then that’s up to you. However, bear in mind Scientifically speaking, a calorie is simply the amount
that you wouldn't expect to bake the perfect cake of energy (heat) needed to raise the temperature of 1
by guessing the required amounts of flour, sugar gram of water by 1 degrees Celsius.
and butter in the recipe.
It is likely that the definition we’ve just given you has
You also wouldn't expect that cake to rise only made the idea of a calorie even more confusing,
appropriately if you set the temperature of the so let’s use a real-world analogy to make it more
oven at random and changed it intermittently comprehensible:
whilst cooking; nor would you expect your cakes to
taste similar from one bake to the next should you
repeat the steps above.
Of course, if you overload your car’s gas tank with fuel

If you're constantly consuming different amounts
of protein, carbs, fats and calories from day to day, it would simply start overflowing. Unfortunately,
the progress you make and your physique when you overload your body with more fuel/calories
development will be reflective of the than it needs, the excess is converted to triglycerides
disastrous/inconsistent baking methods that were (fat molecules) and stored as fat.
just mentioned.
1
12 WEEK SHRED NUTRITIONAL STRATEGY
Let’s say your body needs 3000 calories per day to

maintain its weight – you can also say that your BMR is
We’ve already established that your body needs 3000 calories. If you consume 2500 calories per day and
fuel to function. Every day, your body uses a burn 500 calories at the gym then your calorie deficit is
certain amount of energy – quantified in calories – 1000 calories per day.
to perform basic functions like breathing,
maintaining core body temperature and pumping BMR: 3000 calories (Amount needed to maintain weight)
blood through veins.
- Calories consumed: 2500 (Via food)
Your body will perform these vital functions even if
you decide to stay in bed for the entire day. + Calories burned: 500 (Via exercise)
Therefore, your body is burning fuel – aka calories
– even when you’re resting. This is referred to as = Calorie deficit: 1000
Basal Metabolic Rate (BMR). You’ll maintain your
current weight as long as you provide your body If you repeated this process for the whole week, you
with sufficient calories through food. would’ve burned of 7000 calories which is essentially 2
pounds of fat (1 pound of fat = 3500 calories).
When trying to lose fat, a calorie deficit is exactly
the scenario we want to create as fat tissue will Ideally, a sound diet and training regimen will incorporate
start to be burned as fuel—a process called fatty- both exercise and caloric restriction, and that is precisely
acid oxidation. what this 12-Week Shred Program employs.
You can create a calorie deficit by either eating

less and/or exercising. We recommend a
combination of both for fast and lasting fat loss.
10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5
To walk you through the entire process, let’s use an That’s it! Hang onto that number as you will need it to
example of what it would look like for our fictional calculate John’s daily calorie requirement (DCR).
character, John:
Age: 22
Height: 5’10” (178 cm)

Your DCR is an estimation that takes into account
Weight: 176lbs (80kg) your “activity variable.” Your activity variable is
simply a multiplier set by the daily lifestyle tasks that
Lifestyle: John hits the gym hard 5 times a week, contribute to the amount of energy you burn.
works a desk job and doesn’t do much demanding
physical activity out of the gym.
 1.2 = Sedentary (desk job, and little structured

exercise)
 1.3 = Lightly Active (light daily activity AND light
There are a variety of equations out there that are exercise 1-3 days a week)
utilized to calculate one’s BMR, but we will be using  1.5 = Moderately Active (moderate daily activity
the most accurate method which is the Mifflin-St. AND moderate/hard exercise 4-5 days a week)
Jeor Formula.  1.7 = Very Active (physically demanding lifestyle
and rigorous exercise 6-7 days a week)
Once again, BMR is the amount of calories your  1.9 = Extremely Active (Athlete in ENDURANCE
body burns at rest to maintain normal body training or VERY RIGOROUS physical job)
functions such as breathing.
TEXT
So once you’ve figured out which bracket of the However, it is more important to determine your
activity variable you fall in, simply take that specific calorie deficit by simply taking a percentage
factor/multiplier and apply it to your BMR. of your Daily Calorie Requirement (DCR). For fat loss,
it is recommended to deduct about 25% of calories
Let’s use an example of what it would look like for our
from your DCR.
fictional character, John:
Lifestyle: John hits the gym hard 5 times a week, works

a desk job and doesn’t do much demanding physical
Daily Calorie Requirement (DCR) x 0.75
activity out of the gym. This will put him in the activity
variable “Moderately Active” and will use a multiplier of So continuing on with our previous example with
1.5.
John, since his DCR is 2,711 calories per day, he
would aim to take in: 2,711 x 0.75 = 2,033 calories
per day for fat loss.
This diet is not intended to greatly restrict any

specific macronutrient; instead it favours a
balanced approach. As we discussed in Chapter 4,
each macronutrient plays an essential role in your
health and performance. Recall that proteins and
carbohydrates contain 4 calories per gram, while
fats contain 9 calories per gram.
So there you have it; pretty simple eh? John can now
move onto the next step which is determining his Low-Carb Days are important as they enhance the
fat loss process by encouraging your body to burn
calorie deficit.
fat for fuel. They also keep your body more receptive
to insulin, improving your body’s muscle-building
response.
A pound of fat tissue contains roughly 3,500 calories.
There will be 5 low-carb days per week, and they will
Therefore, if the goal is to lose one pound of fat per
occur on
week, you need to create a calorie deficit of 500
.
calories per day (on average).
.
To determine your macronutrient breakdown for

Low-Carb Days, simply take your suggested total
calorie intake for fat loss (which is your DCR x
0.75) and apply these percentages: High-carb days are an essential component to this
diet as they allow you to:
 Protein: = 35% total calorie intake
 Carbohydrate: = 40% total calorie intake  Refill glycogen stores and help keep your
 Fat: = 25% total calorie intake brain (and metabolism) happy.
 Perform better in the gym after you’ve
These particular % breakdowns for Low-Carb Days
replenished yourself with a few higher-carb
will provide you with the following:
meals.
 A calorie deficit that is large enough to There will be 2 high-carb days per week, and they
stimulate significant fat loss, but small enough will occur on .
to keep muscle intact, control appetite and
maintain high energy levels. To determine your macronutrient breakdown for
 Sufficient protein to maximize muscle recovery High-Carb Days, simply take your High-Carb Day
and lean mass retention. calorie goal (which is your DCR x 0.90) and apply
 Enough carbohydrates and fats to keep mood these percentages:
and hormone balance in check, as well as to
keep training performance near its peak.  Protein: = 30% total calorie intake
 Carbohydrates: = 50% total calorie intake
So for John, since he is aiming for 2,033 calories
 Fat: = 20% total calorie intake
on his Low-Carb Days, his macronutrient
breakdown will look like this: So for John, since he is aiming for 2,440 calories
on his High-Carb Days, his macronutrient
 Protein: 2,033 x 0.40 = 813/4 = 203g of protein breakdown will look like this:
per day
 Carbohydrates: 2,033 x 0.35 = 712/4 = 178g of  Protein: 2,440 x 0.3 = 732/4 = 183g of protein
carbohydrate per day per day
 Fat: 2,033 x 0.25 = 508/9 = 56g of fat per day  Carbohydrates: 2,440 x 0.5 = 1220/4 = 305g of
carbohydrate per day
 Fat: 2,440 x 0.20 = 488/9 = 54g of fat per day



 



Low-Carb Day Macros 5x/week= 56g/178g/203g or rounding to nearest five grams, 55g/180g/205g
High-Carb Day Macros 2x/week= 54g/305g/183g or rounding to nearest five grams, 55g/305g/185g
While precision and consistency are optimal, being within 5g of each macro is acceptable and isn't
going to derail progress. Being over or under 50-60 calories on the day is a lot different than 500-600.
Context is key.
Macro Goals: 56/178/203 (Fat/Carbs/Protein)
Software/App: MyFitnessPal.com
Macro Goals: 54/305/183 (Fat/Carbs/Protein)
Software/App: MyFitnessPal.com
MFP has the most user-friendly/intuitive interface

of any food logging app on the market. Moreover,
Look, we get that tracking calories will feel tedious at the food database seems to be the most
first. Heck, for most of us it was the most annoying comprehensive and accurate. Whether you're
thing in the world when we first started tracking experienced with logging food intake or a newbie,
calories. However, if you’re going to track calories – and MFP is our top app recommendation.
believe us it’s worth it – don’t leave things out. Even if it
as little as eating a small chocolate bar or the
mayonnaise in your sandwich.
Track EVERYHING
 Track your macro intake as outlined in this
12 Week Shred Program. (You will have to
input your macro and calorie goals manually
into MyFitnessPal)
Basically, you will have to measure your food intake and  Monitor weight-loss progress
 Stay consistent with your diet
will need a food log in which you document every meal.
For some folks, this is painstakingly hard work so they
just don’t do it.
 Log/track exercise (lifting or cardio) since
With today’s modern technologies, it is easier than ever
this will skew the goal calorie/macro intakes
to simply enter your daily food selections into
that you calculated in this chapter.
software/apps on your PC, tablet, and/or smartphone.
Two great starting places include:
 MyFitnessPal (Most popular)

 CalorieKing
 Log/track your daily footstep count (for
same reason above). Turn off this option in
settings.
Use metric cups for foods such as breakfast cereal.

You can also use them as measuring scoops,
especially for cooked rice, pasta and noodles.
If you’re new to weighing and measuring, here are

some tips to help you:
Place a plate, a bowl, or a piece of baking paper on

electronic kitchen scales.
Add the food you want to weigh – it may take a

Use metric spoons for energy-dense foods such as
couple of seconds for the scales to settle and
oil, butter, sugar and honey. And keep the measure
display the final reading.
level by flattening off the top of the spoon with a
knife, so that it’s levelled and not heaped.
If you eat out at a restaurant you can always ask the There is no right or wrong way but ask yourself
server how big the portion sizes are and how the food which way is most sustainable for YOUR lifestyle.
is prepared. Moreover, both MyFitnessPal and Additionally, make sure you challenge yourself
enough to be comfortable meeting macros when
CalorieKing have huge catalogues of nutritional facts
things don’t go to plan. If you forget your food at
from restaurants and fast-food chains. home and have to eat out then be equipped with
the knowledge you need to succeed.
The general rule-of-thumb is that if something is If you feel a bit overwhelmed at the idea of
calorie-free, then you don’t need to be so nit-picky tracking your macros every day then you are not
about tracking it. Contrarily, certain condiments may alone. However, like anything, it takes consistent
practice. Admittedly, this is a point where many
be loaded with calories despite their small serving
people want to throw in the towel (and do).
size, so be sure to read the food labels.
For example, mustard is pretty much free of calories

(it mostly contains vinegar, salt and spices) so if you
put a few tablespoons of mustard on your sandwich,
then don’t worry about tracking it. Same goes for
most any other calorie-free foods. But if you are
instead going to use a bunch of bleu cheese dressing
then you should absolutely be tracking that as it will
All jokes aside, the learning curve can suck. It can
impact your calorie intake.
make or break you. Remind yourself why you are
doing this, and power through it. It WILL become
easier, and in the end the flexibility of
macronutrient management can be liberating.
Some people may do best out of the gate if they

create a menu designed to hit their macros prior to
each day. There is nothing wrong with this, so long as
you become comfortable with tracking and know how
to adjust your day as needed. Other people use the
flexibility offered and thrive by not eating the same
thing on any two days, or have any idea what their
next meal will be.
12 WEEK SHRED
TEXT
TRAINING
Many people see adaptation and stagnation as

synonymous terms. While in a sense this can be
true, realize that adaptation is exactly what we
want. Every time we go to the gym to train we We MUST do more work over time in a controlled,
create a specific stress on our nervous system, sustainable design. At the same time, we want to
and musculoskeletal system. From this stress we milk as much progress as we can out of a given
are seeking to obtain a downstream adaptation amount of work before we add more volume.
to allow us to be ready for future stressors. For an World-class bodybuilders and powerlifters may
individual trying to build muscle, our adaptations spend hours and hours in the gym each day
are actually our goal outcomes (increased muscle across multiple sessions. In most cases this isn’t
size/hypertrophy and strength). A bigger, because they are trying to get rapid results, it’s
stronger muscle will be better equipped to handle because they require that workload to keep
that training stress in the future. progressing. We must do more work over time.
As alluded to earlier in this chapter, progressive

Training plateaus will inevitably happen to overload is the most important thing to keep
everyone, but how do we minimize them? Much in improving your body composition and building
the same way we would increase calories during a skeletal muscle tissue. If you are not consistently
weight-gain plateau, we would increase our subjecting the body to a new form stress, then
magnitude of training stress to stimulate further there is no reason for the body to adapt. You need
adaptation. And much like our macronutrient to push yourself to a point where you haven’t
intake, we should be able to quantify our gone in the past...only after that happens will
workloads in a way we can easily assess and your muscles be forced to grow back bigger and
manipulate variables to accomplish our goals. stronger.
While going into the gym and obliterating a
muscle group can get you results, usually it’s by
proxy and not by design. At times we may be
doing much more than is required or optimal for
long-term progress.
TEXT
1
PROGRESSIVE OVERLOAD
It’s astounding how many trainees nonchalantly

lift the same weight for months, even years, on
end and (not surprisingly) they look the exact  Training is a stressor; building size and
same now as they did on day one. strength are favorable adaptations to that
stress
 Training stress is primarily a product of
volume and intensity
 Volume is the amount of work you do (sets x
 adding weight to the bar reps x weight)
 increasing repetitions  Intensity is the relative load on the bar in
 increasing time-under-tension relation to your maximum strength in a given
rep range
 increasing number of sets per exercise
 By properly managing volume and intensity
 increasing number of exercises
we can better optimize our strategy by taking
advantage of varying training intensities, and
prevent many plateaus.
12 WEEK SHRED
Triphasic TRAINING Guide
Propelling your physique and athleticism

essentially entails improving your body Triphasic Hybrid Power/Hypertrophy Training
composition and functional strength. Ask any encompasses elements of both bodybuilding and
individual in the gym what their goal is and it’s powerlifting training protocols. With this routine
the idea is that, instead of focusing on specific
likely along the lines of being leaner, stronger,
training adaptations (hypertrophy, maximal
more explosive and more muscular (i.e.
strength, power etc.) individually for weeks at a
improving their athletic or fitness performance time like with linear forms of periodization, you
and body composition). will perform exercises in both the lower rep
ranges (4-6 reps) and higher rep rages (8-15
The conundrum everyone faces is that improving reps) within the same given week. This is
body composition is a give-and-take process. It achieved by splitting the workouts into “power”
would be remiss not to mention that the path to a days and “hypertrophy” days which,
leaner body and enhanced athletic performance subsequently, means you will be training each
is an arduous one and the finish line doesn’t muscle group twice a week.
come overnight. But anything worth having is
worth working hard for, so be prepared to give
this journey to shredded everything you’ve got!
This program is ultimately suitable to most any It is, after all, in contrast to more traditional
trainee, regardless of their experience level in the bodybuilding split-style programs that have
gym. The main to keep in mind throughout the become so popular within the fitness community
process is that consistency and progression are over the years.
keys to success and achieving your goals. This
program isn’t magic; no program is. The not-so-
secret to success in health/fitness is doing things
that are effective to your goals, repeatedly.
1
TRAINING GUIDE
During this program, you will progress through 3 On power days the focus will be on major “power”
phases/microcycles that modify your workouts movements for your upper and lower body like
by increasing the number of sets per exercise, Bent-Over Barbell Rows, Incline Dumbbell
and level of intensity: Presses, Squats and Leg Press. The goal is to stay
within 4-6 reps for all 3 sets (2 sets during Phase
● 1). Be sure to rest enough in-between sets to be
● ready for your next heavy set (it may take a good
3-4 minutes to completely recover between
●
sets). Keep in mind, the purpose of these
workouts is to move maximum weight! Your
hypertrophy workouts will be quicker-paced and
As you will be performing exercises in both lower have shorter rest periods. On power days you
and higher rep ranges, it has been designed so need to have a STRENGTH mentality.
that the workouts are separated into “power”
days and “hypertrophy” days respectively. The
rationale behind this is that you will get more
‘bang for your buck’ so to speak if you focus on
lifting for either maximal strength or to induce
muscular hypertrophy within a given training
session.
On your hypertrophy days you will be doing sets
of higher repetitions with lighter loads. Emphasis
will be placed on moving the weight through the
concentric phase of the lift as quickly as
possible/explosively. Rest should be no longer
than 90 seconds between each set. Make sure to
stop a rep or two shy of failure on hypertrophy
days or you will fatigue yourself too quickly.
This will help you maintain greater overall force

production and volume during the workout and it
will prevent neural fatigue and burnout.
TRAINING GUIDE
Failure is a tool and has to be used correctly and

is not necessarily the goal of every set. Once you
Compound exercises are the bread and butter of
get adjusted to the volume and frequency then
muscle and strength building. They work multiple
you can start adding in sets to failure for power
movements and some of your explosive type muscle groups and are the most challenging and
training. Abstain from training to failure rewarding lifts. They should always be performed
consistently for more than 6 weeks in a row first in your workout plan. Isolation exercises
without at least a brief hiatus. The reason this is work only a single muscle group at a time. In
recommended is because if you constantly train general they utilize a lighter weight, and don't
to failure it will impede your performance,
allow for as much progression as compound
strength, decrease the volume you are able to
handle, and ultimately reduce your training movements. Because isolation lifts are less
capacity. There seems to be a notion out there taxing, they work better as finishing exercises,
that any set NOT taken to absolute failure is an helping to work an already fatigued and taxed
exercise in futility, but that’s utter NONSENSE. muscle. Because the focus of compound
There’s plenty of research that shows volume is exercises is to tax several muscle groups, you
the main dictator of how much muscle damage should not worry as much about feeling the
occurs.
muscles work when using them.
Make sure to keep proper form at all times.

Sloppy isolation exercises with too much weight
Take note that overload is accumulated quickly turn into mild, less-than-effective
throughout your workout and adding more compound lifts.
volume is actually a way to induce more overload,
not just by adding more weight/reps. Again, there
is nothing wrong with taking some sets to failure
once you are adapted to the routine, but it has to
be properly periodized to avoid performance
decrements and excessive central nervous
system (CNS) fatigue.
TRAINING GUIDE
1. Don’t shy away from difficult, compound

exercises; they are the best bang for your
buck.
2. If you are unfamiliar with technical exercises
like deadlifts and squats, it is imperative that
you research proper form or have a
trainer/strength coach teach you.
During this program, you will progress through 3

phases/microcycles that modify your workouts
by increasing the number of sets per exercise,
and level of intensity:
●
●
●
The workouts are listed in on the next few pages

and there is also a printable workout log included
in this 12 Week Shred Transformation Pack which
we highly recommended you use!
12 WEEK SHRED
Cardio
/
/
/
/
HIIT is a system of organizing cardiorespiratory

training which calls for repeated bouts of short
duration, high-intensity exercise intervals
intermingled with periods of lower-intensity intervals
of active recovery.
Society has done a very good job of making us
believe cardiovascular exercise paired with eating
nothing but salad is the key to fat loss. In the context
of optimizing body composition, cardio needs to be
HIIT lasts 20 minutes or less – resulting in a short
treated as a tool for fat loss more so than an
workout time nearly anyone can integrate into their
aggressive necessity.
lifestyle.
HIIT can increase VO2 max for both high intensity and
endurance athletes. VO2 max is the max amount of
oxygen a person can use and transport during
exercise. You want this number to be high because it
enables you to use more fat as fuel instead of glucose.
Chapter 9 will discuss plateaus and how to Since our fat stores tend to be much higher than
break through them, but as a spoiler we usually have glycogen stores, it is preferential to be able to get the
to decrease caloric intake and/or increase cardio highest percentage of fuel from fat during exercise.
expenditure. While sprinting uses a high amount of glycogen
because it is such high intensity, the rate at which you
change from fat burning to sugar burning is higher in
individuals with a higher VO2 max.
Not only does nobody want to spend 2 hours

of their day doing cardio, excessive cardio can
HIIT increases EPOC (excess post-exercise oxygen
interfere with the positive effects that come with
consumption) resulting in an elevated fat loss state for
weight/resistance training.
up to 24 hours after you finish your workout –
something you won’t get from lower intensity-
exercise.
1
CARDIO
HIIT trains the body to effectively remove
metabolic waste from the muscles between
intervals. By quickly removing lactate and other
by-products resulting from high intensity
exercise, you enable the body to be primed and Low-intensity cardio doesn’t have the acute
ready for another bout of high-intensity exercise metabolic benefits of high-intensity cardio, but
with less rest. it’s an easy way to chip away at calories
throughout the week without adversely affecting
your time lifting weights. LISS is a bit like
spending money eating out. At the time, it doesn’t
seem like much but at the end of the month it’s
surprising how much you have spent.
You can do these workouts using tools, such as a

jump rope, or simply doing jumping jacks, or
sprinting, or working on a stationary cycle. Use
your imagination. Just follow the work-to-rest The table below lists the calories burned by doing
intervals as indicated. dozens of activities for 30 minutes and the
numbers are based on an individual who weighs
185 pounds.
 20 seconds: High-intensity exercise (E.g.

Sprint)
 60 seconds: Rest or low-intensity exercise
(E.g. Walk)
Repeat another 10 times, followed by a final 20-

second high-intensity blast.
CARDIO
Incorporating Cardio into the 12 Week

Shred Program
 Phase 1: (Weeks 1-2) 1x LISS per week
 Phase 2: (Weeks 3-6) 2x LISS per week
 Phase 3: (Weeks 7-12) 2x LISS + 1 HIIT per week
 HIIT and LISS both have a place in your

training plan.
 Adherence, time, and recovery all need to be
considered when structuring your
cardiovascular strategy.
 Cardio not only has cardiovascular health
benefits, but will help improve our ability to
recover between sets and thus increase our
work capacity.
 Creating a caloric deficit is what’s most
important in getting leaner. Cardio is a tool
to HELP accomplish this, and not a
necessity. Having said that, inclusion of
cardio is suggested for reasons mentioned in
this chapter.
12 WEEK SHRED
Supplementation
Arguably the most popular sports supplement on

the market, and for good reason. Whey protein
presents gym-goers with a highly bioavailable,
complete protein source to help meet their daily
protein needs. Naturally, since lifting routinely
increases protein demands, whey protein
They are like the fancy shingles on a house. They
look cool and catch our eye. They round out the supplements can be the perfect way to get more
construction efforts, but a pile of shingles isn’t a protein in your diet.
house. It’s pile of expensive shingles that don’t do
anything by themselves.
Unfortunately, society’s perception of results is Whey protein, the acclaimed gold standard of
largely fueled and driven by the supplement supplementation, is one of the best sources of all
industry. We see what appears to be a quick fix nine essential amino acids, and more importantly
and spend frivolously in an attempt to obtain of L-leucine. Much of the research thus far has
rapid results. If supplement ads told you it took
uncovered that a key substrate in the activation
years instead of weeks to build substantial
amounts of muscle, then do you think their of mTOR is the amino acid L-leucine. Moreover,
products would sell? You get the point. studies corroborate that the proportion of leucine
in a given protein source has direct effect on the
peak muscle protein synthetic rate attained in
the postprandial state. So in short, whey protein
is one of the highest quality protein sources you
can take in.
 Promotes recovery and muscle growth

 Attenuates soreness/reduces fatigue
 Presents an easy option to hit your daily
protein requirements
SUPPLEMENTATION
Upset stomach and indigestion are the two most A: Yes, but this has little ramification in regards
common issues with whey protein products. This to how your body utilizes the protein since
might be alleviated by choosing a pure whey denatured protein is essentially “hydrolyzed”
isolate product over a whey concentrate (which protein; you’re still ingesting all the amino acids
contains more lactose). that were originally there to begin with.
You may use it daily as needed to meet your

protein requirements. Caffeine is the most used OTC drug in the world
and for good reason. Caffeine is an organic,
alkaline substance and a derivative of xanthine.
It’s primarily found in tea leaves, coffee beans,
Use as needed to meet your protein guarana, various fruits, and other sources. Its
sister homologues--theobromine (aka 3,7-
requirements. However, DO NOT rely on whey
dimethylxanthine) and theophylline (aka 1,3-
protein as your sole source of protein; mix it up, dimethylxanthine)--are primarily found in kola
use whole foods when possible. nut and cacao plant. It is readily available, very
affordable, relatively safe (when implemented
properly) and an exceptional ergogenic aid.
A: No, whey protein is derived from cheese so it

Caffeine serves as a central nervous system and
does contain dairy. myocardial (heart) stimulant and is often
therapeutically used to treat disorders such as
COPD and asthma due to its bronchodilating
property. It acts as an acetylcholinesterase and
A: No, whey protein itself is not bad for the phosphodiesterase (PDE) inhibitor; for
performance we are mainly concerned with the
kidneys. This myth stems from the issue of renal
latter of the two. PDE enzymes serve to break
impairment in individuals who have chronically phosphodiester bonds such as those in cyclic
superfluous amounts of protein intake in their adenosine monophosphate (cAMP) and cyclic
diet. It has nothing to do with the source of the guanosine monophosphate (cGMP).
protein.
TEXT
SUPPLEMENTATION
In brief, cAMP and cGMP convey signals from

various hormones and other substrates from
cell-membrane receptors to intracellular target-  Keeping caffeine intake within recommended
molecules. When these signals are amplified by dose ranges and cycling on and off the drug
cAMP and cGMP, metabolic processes are more every few weeks (or months) should
rapid, and this can have dramatic effects on ameliorate most of these side effects.
physical and psychological performance.  Caffeine is toxic/possibly lethal at
exceptionally high doses (>5g/day); treat it
like you would any other drug and avoid
abuse.
 Enhances carbohydrate metabolism
 Helps support fat loss by increasing fatty acid
oxidation
 Provides psychostimulation by increasing  Avoid taking if you have withstanding medical
epinephrine (adrenaline) levels conditions (especially if cardiac related)
 Increases oxygen uptake via bronchodilation
 Decreases muscle interstitial potassium *Caffeine is unique in that it is a CNS stimulant
levels and may be tolerated/perceived differently
among individuals. Given this, it is advisable to
monitor your intake of caffeine and assess if it
fits your goals for exercise/mental performance.
 Dehydration/cramping/gastrointestinal
distress
 Headache/nausea/dizziness Caffeine is a relatively quick-acting drug with a
 Frequent urination (i.e. it’s a diuretic) short half-life (~4-6 hours, assuming your liver is
 Heart palpitations working properly), so it is generally
 Increased blood pressure recommended to ingest your dose about 30-60
 Mental issues: Irritability, Anxiety, minutes before your workout.
Nervousness, Depression, etc
 Decreased fine motor skills If you work out in the late evening, it is advised to
avoid or limit caffeine intake since it may
interrupt your sleeping pattern.
TEXT
SUPPLEMENTATION
The time it takes for one to become “stimmed

out” is still up for debate as the variables that
The general dose recommendations for come into play are too numerous, so a general
performance enhancement with caffeine are 1- recommendation is that for every 8-12 weeks of
3mg per kg of bodyweight (1kg=2.2lbs). using caffeine, one should take 1 to 2 weeks off
of it (and almost any OTC stimulants). This will be
Example: If you’re an 81kg (~180lb) athlete, your another case of trial and error though, if you find
dose range will land around 80 to 240mg. This is you handle caffeine well and are still obtaining
where one will need to assess their individual positive effects 4-5 months in a row, then listen
goals along with their tolerance to caffeine to your body and keep dosing caffeine. Contrarily,
through trial and error. if you are 3 weeks in with supplementing caffeine
and you feel horrible (with or without your daily
dose), then it’s time to reconsider your approach
and back off for a bit.
Caffeine may become addictive and the nominal

dose to achieve performance benefit will
gradually increase as one develops tolerance to
the drug. This is why most coffee drinkers can
slam a triple-shot espresso and not feel a thing,
or they get a short-lived burst of energy and
crash 20 minutes later. A: No, in fact caffeine has been shown to promote
creatine uptake. You will however need to make
If you’ve reached such a point, we strongly sure you stay sufficiently hydrated.
encourage you to back off the caffeine either
gradually or cold turkey (if you can handle the
withdrawal for a few days).
A: Nope, caffeine is a discreet chemical; synthetic

and organic versions of it act identical
physiologically.
TEXT
SUPPLEMENTATION
One way to restore depleted ATP stores in muscle

cells is through the phosphocreatine energy
system.
This is achieved upon donation of a highly

A: This is really up to you, the user. It also
energetic phosphate from a phosphocreatine
depends on how much caffeine you plan to take
molecule to an ADP (adenosine di-phosphate)
in, as a large dose of caffeine at once could cause
molecule, thus forming a new ATP molecule.
many of the aforementioned side effects.
 Increases intracellular water levels in

muscle cells, which in turn increases
A: Simple, cut the coffee out for a few days and
protein synthesis
see if you notice a significant decrease in
 Bolsters ATP production, resulting in
cognition and physical performance. If you do,
increased power/strength output
then it’s time to cycle off the caffeine for a bit.
 Acts as a neuroprotective agent since
brain cells rely heavily on ATP for
membrane integrity
Creatine monohydrate has stood the test of time

when it comes to weight training and athletic
performance. It’s one of the most efficient
 Bloating/cramping (even though
supplements to consider when looking at its
“bloating” in this sense is actually
cost-to-benefit ratio and safety/tolerability.
conducive to creatine stimulating muscle
growth)
 Dehydration (if not drinking ample water)
The energy currency of the cell is known as

Adenosine Tri-Phosphate (ATP). Essentially, your
muscles are constantly using up and restoring
ATP levels in order to perform work (i.e. contract).
TEXT
SUPPLEMENTATION
 Avoid use if you have renal issues or diabetes

A: Unbeknownst to you, it’s likely due to an
increase in the amount of fluids you consume,
not the creatine itself.
 Preferably pre-workout but it’s not a major
issue when creatine is ingested so long as it is
kept consistent
A: Contrary to popular belief, these purported

 Most studies have concluded that once a “highly absorbable” forms of creatine are actually
saturation point is achieved creatine can be less bio-available than the tried-and-true
dosed between 3-5 grams/day to sustain monohydrate form.
intracellular levels.
NOTE: Creatine may be “front-loaded” at a higher

dose (generally 8-10g/day, split in two doses) to
achieve quicker saturation of cells, but this isn’t A: Yes, that’s fine (and often times favorable).
required.
A: I have no clue where this common claim

originated from but the answer is no, just no.
A: No, not unless you’re taking exceptionally high

amounts (and even then it’s unlikely). Creatine
may be a risk for those with pre-existing renal
impairment, but there is little evidence that
nominal doses cause such issues.
TEXT
SUPPLEMENTATION
Multi-vitamins are unique in the supplement Follow the label’s directions for your specific
industry in that they present consumers with a multi-vitamin; 1 serving per day is all that should
fail-safe to avoid vitamin and mineral be needed.
deficiencies.
The body requires that we ingest a certain

amount of micronutrients (i.e. vitamins, minerals,
A: Frankly, yes. Multi-vitamins contain a whole
polyphenols, etc.) per day to function properly.
spectrum of micronutrients that may be absent
Many processes that we carry out in everyday life
from your diet, even if you do eat a lot of nutrient-
are thanks to micronutrients. In a nutshell, multi-
dense foods (like fruits and vegetables).
vitamins work by making sure your body has an
adequate intake of important micronutrients, so
you can perform better and live healthier.
A: More often than not, multi-vitamins contain

fat-soluble micronutrients which should be taken
 Prevent micronutrient deficiencies with food to ensure proper absorption.
 Enhances well-being and cognition
 Bolsters the immune system The supplement list above is pretty basic and
inexpensive. They are by no means required, but
will arguably produce the greatest bang for your
buck.
 May cause dehydration if you do not drink
adequate fluid throughout the day
It is usually advised to take your multi-vitamin

with the first meal of the day
TEXT
12 WEEK SHRED
Adjusting the plan
As we drop bodyweight our Daily Calorie

Requirement (DCR) decreases, and we will need
to reopen the energy deficit for fat loss to
continue.
This boils down to individual preference and what

 Decreases in overall body mass lead to will allow for long-term sustainability.
lower expenditure from exercise and non-
exercise activities. The heavier we are the The following data should ALL be considered prior
more effort we have to exert to move our to making an adjustment to your fat-loss strategy:
body.
 Decreased TEF (less food to digest)
 Homeostatic hormonal mechanisms  This should trump ALL of the other factors
that will be listed. If you are looking leaner
in the mirror or through progress photos
then DO NOT CHANGE ANYTHING.
 Progress photos should be taken in similar
light in the same location if possible. This
will prevent any inconsistencies in shadows
When our stores get low our expenditure is that can mask what’s actually occurring.
down regulated in an attempt to close the gap on It’s best to take progress photos facing a
the energy deficit and preserve adequate levels of window with the camera between you and
body fat. the window. This will allow for the most
consistent light.
The greater the caloric restriction the more
we adapt to an intake. For this reason, we want to
start with our ceiling high for adjustments with
regards to diet and cardio. However, even with
the most well thought out strategy you will have
some metabolic adaptation and you will likely
plateau.
ADJUSTING THE PLAN
When decreasing calories, typically we only
 While we are primarily concerned with fat decrease from carbs and fat. The reason we do
loss, there is obviously a correlation between not decrease from protein is because it is crucial
weight loss and fat loss over time. Weigh in for preserving lean body mass (ie. muscle) so
each day under the same conditions (upon therefore, you want to maintain your protein
waking and after using restroom) and track intake at a constant level throughout your cut. The
your weight daily (using the Weight Loss Log calorie drops would be much better served
Spreadsheet). A weekly drop of ~.5-1% of coming from carbs and fat.
bodyweight will ensure that the drops are
coming primarily from fat stores assuming
you have your bases covered with adequate
protein intake and training design/execution
(which you will). If you see positive changes in This will depend what level you are at (read below
the mirror and/or measurements but not on for recommendations).
the scale then DO NOT CHANGE ANYTHING.
There is a lot more that goes into bodyweight
than just adipose tissue.
For those at an overweight or obese level you
should go with a bigger drop in the 100 to 200
 While the mirror and progress photos are range.
GREAT, they are also qualitative in nature. If
the scale isn’t moving but say your waist is
going down, then you know you are losing
body fat and SHOULD NOT CHANGE ANYTHING.
Measurements worth taking for tracking fat
loss include:
- Waist circumference at navel If you’re a general dieter and dropping calories for
- Hip circumference at widest point the first time then you should go with a range of
50 to 100 calories per day.
Note: For those of you who have been dieting for a

Increase the energy deficit by an additional 10- while, and have reduced calories a fair amount
15% from further dietary restriction and/or already on multiple occasions then you should
added cardiovascular work. stick to a 25 to 50 calorie drop. Which would
result in a recommendation of lowering carbs by
5-10 grams per day and fat by 1-2 grams per day.
ADJUSTING THE PLAN
John (General Dieter) has just reached week 4 of  Our DCR adapts as we lose body fat to protect
his 12 Week Shred and has hit a weight loss against continued fat loss, therefore plateaus
plateau. occur at given calorie intakes and cardio levels.
 When fat loss stalls we must reopen the
calorie deficit by decreasing macros,
increasing cardio or both.
 Reduce calories in the form of carbohydrate
and fat.
 Do not rely solely on the scale to determine if
As a general dieter the recommendations are to you are progressing. Many relatively new
lower carbs by 10-15 grams per day and fat by 3- trainees can build muscle and lose fat
6 grams per day. John wishes to deduct 15 grams simultaneously, which can obviously partially
from carbs and 5 grams from fat on both his low mask drops on the scale.
and high-carb days.
So there you have it! Simply make the necessary

adjustments to each day’s macros and sprinkle
some more cardio in (like an extra HIIT or LISS
session) and be patient. Progress should pick
back up.
12 WEEK SHRED
Frequently Asked questions
This may happen. Strength is not linear. Expect

some bad days and keep grinding.
Many apps allow you to input calories in addition
to the macros. Food labels use rounding, and
there is also a potential for error on behalf of the
person inputting the data in to the database. If
you are hitting your macros (Fat/Carbs/Protein) Alcohol contains approximately 7 calories per
then you are hitting your calories. There is no way gram and most alcoholic beverages get the
around it. majority of their calorie content from
carbohydrates. While drinking copious amounts of
alcohol is often a socially acceptable form of
entertainment, it behooves you to avoid such
If it’s less than 4% of total weight then hold off events if you are serious about your physique.
another week or two and reassess. If it continues,
This is NOT to say you can’t have any alcohol, but
increase calories by 5-10%. If it levels off to the
appropriate rate stay put. just that you should restrict intake to maybe 1-2
drinks per week if you must have any.
5 to 7 days. You could just be stressed and water

retention is masking fat loss. If you strongly
believe your intake should be yielding a caloric Moreover, alcohol impairs cognition and can
deficit then it probably is, and you just need to interrupt with your ability to perform in the gym
hold out a bit longer.
(and elsewhere). If you want to work an occasional
beer or glass of wine into your daily calorie intake,
that is fine. Just don’t go drinking a whole six pack
and think that is considered “moderation.”
FAQ
We are in a dynamic state of losing and Even acute losses of sleep have been shown to
replenishing water in our bodies; when the have a host of harmful effects in humans,
amount of water being taken in becomes less including tendency to overeat the next day and
than the amount being lost, we become decrease insulin sensitivity, two things that spell
dehydrated. disaster when combined.
Proper hydration is crucial to maintaining cell Sleep loss usually results in feeling stressed out
functions, and without enough water, as well, which is generally not favorable for proper
performance and overall health can be greatly appetite regulation. Aim to get at least 7-8 hours
hindered. The amount of water one needs on a of sleep per night.
daily basis varies based on their size and their
activity level (active individuals generally require
much more liquid than sedentary individuals).
Yes! Endless crunches will not melt away the fat
from your midsection. It just doesn't work that
way. And despite the "burn" of high rep ab
exercises, you barely burn any calories while doing
While everyone has different fluid requirements those endless crunches. Visible abs are simply a
based on size, activity level, etc., 1-1.5 gallons result of low body-fat. (Approx. below 12%)
per day is usually sufficient.
In regards to ab training, 2 exercises per week is
more than enough for vital stimulation. Another
thing to consider too is your abs get a lot of
indirect work from other exercises mainly
compound movements such as squats, deadlifts,
seated or standing presses and pulldowns, etc.
So just remember if you can't see your abs very

well, you're simply carrying too much body-fat.
The best thing you can do is get lean by hitting
your fat loss calorie/macro goals and training
properly; once that happens, you'll start to see
that six pack peek through.
FAQ
If you're allergic to a certain vittles, you should Determine if you would like to continue to get
definitely follow standard protocol and avoid leaner. If the answer is yes, then continue dieting
them. Allergies are a serious medical condition for fat loss using the recommendations within
and trigger an immune system response that this book. If you decide you would like to begin a
could be life-threatening if care is not taken; mass phase, then slowly add calories in the form
please consult a physician if you are concerned of carbs and fat until you are gaining .5-1 lbs. per
about a food allergy. month.
 Refer to the printable workout logs to prepare

yourself for upcoming workouts.
The best thing to do if you are intolerant of  Use the provided Excel spreadsheet to
certain foods/ingredients is either sparingly calculate your fat-loss macronutrient goals.
ingest those things or eliminate them from your You may also calculate them manually using
diet. If you absolutely cannot eliminate them, you the methods provided in chapter 5.
could try using certain digestive aids like fiber  Download a macro/calorie tracking app such
supplements and digestive enzymes. as MyFitnessPal or MyPlate
 Weigh in each day under the same conditions
(upon waking and after using restroom) and
record you weight.
 Write down a few short-term goals for
yourself; keep them posted somewhere that
you can see them to keep you accountable.
Sometimes fruits, vegetables, and meats do not  Get up off your butt and make it happen! This
come with nutritional information. Using program means nothing without YOUR
ACTION!
websites/apps like CalorieKing or MyFitnessPal
you can simply search the fruit, vegetable, or
meat to obtain the same nutritional information.
FAQ
Eat your food slowly to give your brain time to

catch up with your stomach. If you eat very quickly You will want to slowly start adding calories back
you may end up taking in an excessive amount of into your diet as you transition to a maintenance
food and not feeling satiated. phase. A maintenance phase is essentially when
your caloric expenditure and intake are in
Drink plenty of water (or other low-calorie liquids) equilibrium. To find how many calories you require
for a maintenance phase you will need to simply
The benefits of staying hydrated are numerous, calculate your DCR (Daily Calorie Requirements).
and keeping enough liquid in your stomach while You may refer to Chapter 5 or the Macro
you eat will create a sense of fullness (not to Calculator Excel Spreadsheet to calculate this
mention it’s great for digestive purposes). value.
Eat foods that provide more satiety early in your The goal is to add calories slowly over a few weeks
meals: so you add as little body fat as possible. You may
even get leaner during this process if you keep
 Fibrous vegetables and fruits are training hard and control your food intake.
micronutrient-dense, lower-calorie options
that provide bulk to waste in the intestines and
make you feel full.
 Water content foods such as soups, beans,
lean meats, poultry, fish, low-fat dairy, fruits, Please send it all through to
veggies and certain cooked grains are generally transform@simplyshredded.com
lower in calorie density. Essentially, you get
more for your money with these options
because the water promotes satiety and adds
volume to your food.
Vacate your mind from food
This sounds like common sense, but when you feel

hunger pain coming on the last thing you want to
do is be around the kitchen when grandma is
whipping up her famous chocolate chip cookies.
Try and keep yourself preoccupied with other
things and you’ll notice you stop worrying about
food so much.
KEEP THE DRIVE ALIVE
I t n e v e r g e t s e a s I e r.
you just get stronger.
12 WEEK SHRED
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REFERENCES
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12 WEEK SHRED

Cover Model – Pham Woodbridge

One of the most important things to keep in mind

The “80/20” principle is a simple observation that

Before we dive into the nutrition and exercise

With that said, let’s take a look at what some

The best way to categorize goals is as either

For better or for worse, setbacks/obstacles are

Also, realize that stress is a part of living. The

Reality: One of the most frequent debates that

The fact of the matter is that when energy intake

Reality: Carbohydrates seem to have a poor

Reality: This is taking the saying, “You are what

Reality: As with the “bone health” myth, weight

The science of fat

Well, frankly, AMPk increases lipolysis

Fat loss is largely regulated by the enzyme

 Controlling calorie intake and exercising are

The FIRST thing we need to remind ourselves of when

Based on the above, you can see why bodybuilders

Caloric management is the absolute foundation

Flexible dieting/ “If it fits your macros” also

This approach means you can eat any foods you

 Provide you with adequate nourishment

It isn’t about eating pop-tarts all day.

It IS about having sauce on your meals if you want to.

It IS about having the flexibility to eat out with friends.

It IS about being able to have a burger with the boys.

It IS about sustainable living and sustainable progress.

50g fat x 9 cal/g=450 calories

 Let’s say this individual burns an average of

So if caloric management is at the top of the list

If you are interested in optimizing your body

There are entire careers built around the study of

The recommendations provided will cover our

This isn’t the 1990s anymore, more people are

Carbs should be distributed in a manner that

Sweet Potatoes Brown Rice Spaghetti, whole-wheat, cooked

1. First, leptin’s primary role is regulating metabolic

Lowering metabolic rate is a basic survival

 Stimulate an insulin response that shuttle

Consumption of carbohydrate pre-workout can

 Carbohydrates: 30-40% of your total daily

Post-workout meal timing/composition is

 provide carbohydrate to promote glycogen

It is generally advised to eat a "complete" meal

 Carbohydrates: 20-30% of your total daily

30 – 60 mins after training

 Fiber provides bulk to waste in the intestines

 Carbohydrates contain 4 calories per gram

If you want to take the guess work out and know

If you want to roll the dice and play the guessing

Of course, if you overload your car’s gas tank with fuel

Let’s say your body needs 3000 calories per day to

You can create a calorie deficit by either eating

10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5

Height: 5’10” (178 cm)

 1.2 = Sedentary (desk job, and little structured

Lifestyle: John hits the gym hard 5 times a week, works

This diet is not intended to greatly restrict any