live shredded DIET+WORKOUT GUIDE

A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED

the

TEAM MUSCLEPHARM WBFF FITNESS ICON

OF PHASE 3 PLAN 3 4 WEEK

OBI OBADIKE
THE WORLDS MOST RIPPED FITNESS MODEL

live shredded
DIET+WORKOUT GUIDE
PHASE 32 PHASES DOWN, 1 TO GO! THAT LEAN, TONED PHYSIQUE YOUVE ALWAYS WANTED IS TAKING SHAPE.
If friends and family are impressed now, they havent seen anything yet. Be proud of your hard work and weight loss dedication! Continue using MusclePharm products for proven weight loss.

the

PRODUCTS IN THIS GUIDE

SHRED MATRIX
SHRED MATRIX is the most powerful fat loss system available. SHRED MATRIX is unique utilizing a comprehensive, multi-system approach to fat loss. Powerful, but safe and effective for both men and women, SHRED MATRIX utilizes the bodys multiple energy pathways and systems to cause aggressive mobilization of fat to be burned for fuel.

PHASE 3 IS WHERE THOSE FINISHING TOUCHES COME TO LIFE. KEEP UP THE STELLAR WORK!
The Live Shredded program works. Follow it and see. As you begin using this program, please remember to stick to the basics as they are spelled out. For instance, the eating times in the following pages are to be used as examples only. While the times listed arent critical, obeying the amount of time BETWEEN meals is very important. Lets say you work nights. No problem. Just adjust each time so youre consuming the foods and supplements at their optimum times. If you wake at 9 a.m. instead of 5:30 a.m., then that is when your Live Shredded Diet schedule starts.

ARMOR-V

LIVE SHREDDED IS NO DIFFERENT THAN ANY OTHER DIET: IF YOU DONT FOLLOW IT, IT WONT WORK.
We built this diet around MusclePharm products because we believe in their superiority. MusclePharm products like Shred Matrix, Armor-V and Assault are your best bet. Assaultour clinically-proven pre-workoutis perfect for the Live Shredded program because it supplies the body with a stream of nutrients like BCAAs during the workout. Shred Matrix utilizes a proven 8-stage weight loss program that is designed for athletes and those who believe in fitness. A weight loss secret: your moods matter too. The diet and training schedule we lay out here is designed to promote rapid toning of your physique. The products recommended here also contain herbs that suppress urges for food and sugar, keeping you focused.

Armor-V is the most comprehensive multi-nutrient complex available. Its unique blend of organics, herbals and natural ingredients were specifically formulated to feed your body with everything nature intended - and then some. Armor-V is the end of boring vitamins, loaded with pure vegetable and fruit derivatives, rich in anti-oxidants and system optimizers establishing the foundation for strength and performance athletes.

MUSCLEGEL

WELCOME TO THE LIVE SHREDDED PROGRAM. YOULL SEE THE RESULTSSO WILL EVERYONE ELSE.

MuscleGel provides 22 grams of high-power protein in a single serving. New MuscleGel provides more protein than 6 egg whites, a whole chicken breast, or a single serving of most powders.

ASSAULT

WARNING: The training and nutrition programs described here are not intended to be used a substitute for any exercise plan or dietary regimen that may have been prescribed by your physician. MusclePharm strongly recommends that you consult with your physician before beginning any training and nutrition program and perform exercises under the supervision of a certified fitness trainer or conditioning coach.

ASSAULT is a combination of several powerful, clinically proven, naturally occurring substances brought together for their specific performanceenhancing, endurance-boosting and strength-building properties. These key ingredients work synergistically to provide your muscles with true increased energy at the cellular level, to dramatically improve performance.

THE

PHASE 3: WEEKS 9 - 12
EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURS CONSUME 6-8 CUPS OF WATER PER DAY YOU NOW HAVE 1-2 CHEAT MEALS ON THE WEEKENDS

LIVE SHREDDED: DIET PROGRAM

PRE-WORKOUT

POST-WORKOUT

ASSAULT
1 SCOOP
15-30 MINUTES BEFORE WORKOUT

MUSCLEGEL
1 PACKET
IMMEDIATELY AFTER WORKOUT

TIME: WAKE UP 1/2 HOUR BEFORE BREAKFAST

EXAMPLE TIME:

MP SUPPLEMENT / FAT LOSS

SHRED MATRIX 3 CAPSULES 8-12 OZ. OF WATER

FOOD
NONE

6:30 AM

TIME: MEAL 1
EXAMPLE TIME:

MP SUPPLEMENT / COMPLETE MULTI-VITAMIN

ARMOR-V TAKE 6 CAPSULES 8-12 OZ. OF WATER

FOOD
OATMEAL - 1/2 CUP 4 EGG WHITES

7:00 AM

TIME: 3 HOURS AFTER BREAKFAST

EXAMPLE TIME:

MP SUPPLEMENT / PROTEIN
MUSCLEGEL 1 PACKET 8-12 OZ. OF WATER

FOOD
1 APPLE 1/2 CUP COOKED BROCCOLI 3 OZ. OF WHITE TUNA

10:00 AM

LIVE SHREDDED

LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

2011 MUSCLEPHARM CORP.

THE

PHASE 3: WEEKS 9 - 12
EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURS CONSUME 6-8 CUPS OF WATER PER DAY YOU NOW HAVE 1-2 CHEAT MEALS ON THE WEEKENDS

LIVE SHREDDED: DIET PROGRAM

TIME: LUNCH
EXAMPLE TIME:

MP SUPPLEMENT / FAT LOSS

SHRED MATRIX 3 CAPSULES 8-12 OZ. OF WATER

FOOD
3 OZ. OF CHICKEN BREAST 1 CUP OF COOKED BROCCOLI 8 OZ. OF SWEET POTATOES

12:00 PM

TIME: 3 HOURS AFTER LUNCH

EXAMPLE TIME:

MP SUPPLEMENT
NONE

FOOD
3 OZ. OF STEAK 1 CUP OF COOKED BROCCOLI

3:00 PM

TIME: DINNER
EXAMPLE TIME:

MP SUPPLEMENT
NO SUPPLEMENTS

FOOD
6 OZ. OF WHITE MEAT 1 CUP OF COOKED BROCCOLI

6:00 PM

LIVE SHREDDED

LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

2011 MUSCLEPHARM CORP.

THE

NO MORE THAN 30 SECONDS BETWEEN LIFTS, TRAIN AT %60 ONE REP MAX. TRY TO DO CARDIO FIRST THING IN THE MORNING ON AN EMPTY STOMACHTHIS HELPS TO BURN FAT.

PHASE 3: WEEKS 9 - 12
PRE-WORKOUT
ASSAULT
1 SCOOP 8-12 OZ. OF WATER 15-30 MINUTES BEFORE WORKOUT

LIVE SHREDDED: WORKOUT PROGRAM

POST-WORKOUT MUSCLEGEL
1 PACKET 8-12 OZ. OF WATER IMMEDIATELY AFTER WORKOUT

TRAINING TIP

MONDAY
CHEST + BICEPS SUPERSET + ABS
A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING, WITH NO REST IN BETWEEN.

EXERCISE FLAT BENCH PRESS STANDING DUMBBELL CURLS INCLINE DUMBBELL PRESS PREACHER CURLS CABLE CHEST CROSSOVER

SETS/REPS 4 X 12 4 X 12 4 X 12 4 X 12 4 X 12 4 X 25 4 X 12 4 X 25 4 X 25

SUPERSET

SUPERSET

CRUNCHES BUTTERFLY CHEST MACHINE

SUPERSET

SIT-UPS LEG RAISES CARDIO

30 MINUTES OF ANY CARDIO EQUIPMENT: EX. ELLIPTICAL, STAIRMASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.

TUESDAY
SHOULDERS + BACK SUPERSET
A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING, WITH NO REST IN BETWEEN.

EXERCISE SHOULDER PRESS PULL-UPS BARBELL ROWS LAT PULL-DOWNS SHOULDER SHRUGS BENT-OVER ROWS

SETS/REPS 4 X 12 4 X 12 4 X 12 4 X 12 4 X 12 4 X 12

SUPERSET

CARDIO

30 MINUTES OF ANY CARDIO EQUIPMENT: EX. ELLIPTICAL, STAIRMASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.

LIVE SHREDDED

LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

2011 MUSCLEPHARM CORP.

THE

NO MORE THAN 30 SECONDS BETWEEN LIFTS, TRAIN AT %60 ONE REP MAX. TRY TO DO CARDIO FIRST THING IN THE MORNING ON AN EMPTY STOMACHTHIS HELPS TO BURN FAT.

PHASE 3: WEEKS 9 - 12
WEDNESDAY
LEGS + TRIS + ABS
SUPERSET

LIVE SHREDDED: WORKOUT PROGRAM

EXERCISE LEG PRESS TRICEP CABLE PULLDOWN SQUATS

SETS/REPS 4 X 12 4 X 12 4 X 12 4 X 12 4 X 12 4 X 12 4 X 12 4 X 25 4 X 12 4 X 25 4 X 12

TRAINING TIP

SUPERSET
A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING, WITH NO REST IN BETWEEN.

TRICEP DIPS SEATED LEG CURLS DUMBBELL KICKBACKS LYING LEG CURLS

SUPERSET

SUPERSET

KNEELING CABLE CRUNCHES SEATED CALF RAISES

SUPERSET

OBLIQUE STABILITY MEDICINE BALL CRUNCH STANDING CALF RAISES

CARDIO

35 MINUTES OF ANY CARDIO EQUIPMENT: EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS.

THURSDAY
CHEST + BICEPS

EXERCISE INCLINE BENCH PRESS SEATED HAMMER CURLS FLAT DUMBBELL PRESS STANDING CABLE CURLS PUSH-UPS

SETS/REPS 4 X 12 4 X 12 4 X 12 4 X 12 4 X 20

TRAINING TIP

CARDIO

35 MINUTES OF ANY CARDIO EQUIPMENT: EX. ELLIPTICAL, STAIR MASTER, OR TREADMILL. THE LAST 20 MINUTES OF EACH DAILY CARDIO ROUTINE ALTERNATE SPRINTING FOR 30 SECONDS AND WALKING FOR 30 SECONDS. EXERCISE CRUNCHES KNEELING CABLE CRUNCH LEG RAISES SETS/REPS 4 X 25 4 X 25 4 X 25 TRAINING TIP

THURSDAY
CHEST + BICEPS

CARDIO

SPRINTS: DO 10, 100 METER SPRINTS ON A TRACK. RUN THESE AT %50 - %60 SPEED. YOUR REST IS WALKING BACK TO THE STARTING LINE.

SATURDAY
REST

SUNDAY
REST

LIVE SHREDDED

LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

2011 MUSCLEPHARM CORP.

THE

LIVE SHREDDED: 12 WEEK PLAN

DOWNLOAD THE NEXT PHASE!

PHASES

1-2

CONGRATULATIONS, YOUVE FINISHED THE 12 WEEK PROGRAM! HEAD TO MUSCLEPHARM.COM TO START LEARNING ABOUT MORE DIET AND TRAINING GUIDES OR TO JUST TELL OTHERS ABOUT YOUR SUCCESS!
DOWNLOAD PHASE 1 AND 2 AT: BODYBUILDING.COM/MILITARY

AVAILABLE FOR DOWNLOAD

LIVE SHREDDED

LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

2011 MUSCLEPHARM CORP.