14 Day SHRED Cheat Sheets - Train Aggressive€¦ · 14/8/2015 · The SHRED Tactics – SHRED...

The SHRED Tactics – SHRED Cheat Sheets


The information in this book is for educational purposes only. The information in this book is basedon my own personal experiences and my own interpretation of available research. It is not medicaladvice and I am not a medical doctor nor have I claimed to be.

The information within this book is meant for healthy adult individuals.

You should consult with your physician to make sure it is appropriate for your individualcircumstances. Keep in mind that nutritional needs vary from person to person, depending on age,sex, health status and total diet.

If you have any health issues or concerns please consult with your physician.

Always consult your physician before beginning or making any changes in your diet or exerciseprogram, for diagnosis and treatment of illness and injuries, and for advice regarding medications.

Copyright © 2015 by Train Aggressive, LLC

All rights Reserved


Quick Notes Before Digging In:

Please note that before I started this 14-Day “SHRED” I was consistently follow my LMS System bycycling my carbs and eating a well balanced, “lean and clean” diet.

I follow the “80/20” rule consistently year around and it’s actually more like 90/10 at times.

Just know that the following layout is being used in conjunction to what I’ve covered within the ShredTactics Video Series so make sure you refer to that if you’ve got any questions about what you see.

I started 2 weeks out after a Friday night cheat meal.

For training, I was following my own programming VS the sample “SHRED” week I layout and discussin the Shred Tactics Video Series.

Also, just note that I’m a “creature of habit” so when I need to dial things in I typically eat the SAMEthings over and over. This is something I don’t normally do as I like to rotate sources of foodsregularly, but it works well for when you really need to tighten things up.

On every day I’d drink at LEAST a gallon of water and would take 2 tablets of Onnit’s Krill Oil withevery main meal (breakfast, lunch, dinner).

And that’s about it.

Enjoy and #goham!

http://bit.ly/killo3


Day “ZERO” – Friday (Day before I started the SHRED Tactic’s Protocol)

Training:

Every 3 Mins x 12400m Run

Every 3 Mins x 12Sled Push / Pull x 100ftFarmer Walk x 100 ft

Air Dyne Intervals 30/30’s x 20 Mins***Hard for 30 secs / 30 secs active recovery

Nutrition

AM Breakfast (2 hours pre workout):

½ Cup Gluten Free OatmealPackage of ‘Love Beets”4 Egg Whites (taken from cage free eggs – I just dump the yokes)2 Scoops Onnit Hemp Force

Post Workout

2 Scopps Quest Protein Powder8 oz Coconut Water

Lunch:Large Mixed Greens Salad (Kale, Spinach)8 oz Chicken BreastSprinkled with Goat Cheese

Snack:

Kill CliffQuest Bar

Dinner (CHEAT)**From Cheesecake Factory**Large Chopped Salad – Extra Chicken, Extra BaconTopped with Ranch2 Serving Sweet Potato Fries1 Slice Smore’s Brownie

http://bit.ly/hempforce


Day 1 – Saturday (LOW Carb)

Training:

Build To Heavy 1RM Front Squat - 390

10 Rounds For Time:3 HSPU @ 4 Inch Deficit6 Power Cleans @ 18512 KBS @ 6224 Double Under’s21:22

The Run (1.3 Miles)7:11

Nutrition:

Breakfast

Cup of Black Coffee32oz Water

90 Mins Pre-Workout

2 Tbsp Almond Butter5 Egg Whites2 Scoops Onnit Hemp Force Protein

Sipped on Onnit EGN

Post Workout:

2 Scoops Quest ProteinWater

LunchLarge bowl of steamed veggies (cauliflower, broccoli, zucchini)8 oz grilled chicken breastSprinkled w/ goat cheese

Dinner2 x “Naked” Salmon Sushi Roll (wrapped with cucumber VS seaweed + rice)12 oz Steak FiletSteamed Asparagus

http://bit.ly/egnutrition


Day 2 – Sunday (Low Carb)

Training:

E.M.O.T.M. x 8Odd - Snatch @ 115 x 15, 12, 9, 6Even - Ring Muscle Up x 3, 5, 7, 9

"Tommy V"21-15-9 Thruster @ 11512-9-6 - Rope Climb

Nutrition:

Breakfast


90 Mins Pre-Workout

5 Egg Whites2 Tbsp Coconut Oil melted into Eggs2 Scoops Onnit Hemp Force Protein

Sipped on Onnit EGN

Post Workout:


LunchCauliflower rice8-10 oz roasted turkeyTopped with salsa

Dinner2 x Chicken Bacon Wrapped Chicken BreastSteamed AsparagusBaked Brussel Spouts in Coconut Oil


Day 3 – Monday (Low Carb)

Training:

In AM Fasted - Rowing Intervals 40/20 x 20 Mins

Nutrition:

Upon Waking:


Post Workout (around noon):

3 Scoops Onnit Hemp Force Protein Powder

Onnit EGN (Drank separately)

Lunch (60 mins post workout)Cauliflower rice8-10 oz roasted turkeyTopped with salsa

Snack5oz Bacon Wrapped Turkey CutletLarge Cucumber

Dinner10oz Filet SteakSteamed AsparagusBaked Brussel Spouts in Coconut Oil


Day 4 – Tuesday (High Carb)

Training:

250m Row Intervals x 5***Rest 1:1

2 Rounds Of10 Burpee Box Jump Overs30 C2B Pull Ups4 x 10 HSPU25 OH Squat @ 100

3 x 30 On Each:Kipping Ring DipsRecline Ring Rows

Nutrition:

Breakfast


90 Mins Pre-Workout

½ Cup Gluten Free Oatmeal5 Egg Whites2 Scoops Onnit Hemp Force Protein1 package of “Love Beets”***Mix all and eat

Sipped on Onnit EGN

Post Workout:

2 Scoops Quest Protein1 Scoop Glyco FuseWater

Lunch (75 mins Post Workout)Sweet Potato8oz Chicken BreastTopped with Salsa

Dinner10 oz Ground BisonChopped PickleCauliflower RiceBaked Brussel Spouts w/ Coconut Oil


Day 5 – Wednesday (Medium Carb)

Training:

Every 90 secs x 5 Rounds - Barbell Clean ComplexPower Clean + Hang Squat Clean + Push Jerk + Split Jerk @ 255

For Time15-12-9-6-3 Power Clean @ 2159 Back Squat @ 27517:41

50-25 Of (NOT for time)Ab Mat Sit UpsRing Push Ups

Then 400m Run

Nutrition:

Breakfast


90 Mins Pre-Workout

¼ Cup Gluten Free Oatmeal***Note change on amount of oat meal here5 Egg Whites2 Scoops Onnit Hemp Force Protein1 package of “Love Beets”***Mix all and eat

Sipped on Onnit EGN

Post Workout:


LunchMedium Sweet Potato8oz Chicken BreastTopped with salsa

Dinner10 oz Ground BisonChopped PickleBaked AsparagusBaked Brussel Spouts w/ Coconut Oil


Day 6 – Thursday (Low Carb)

Training:

Active Recovery – 30 Mins Mobility – Light Air Dyne x 20 Mins

Nutrition:

Breakfast


5 Egg Whites2 Tbsp Coconut Oil melted into EggsLarge Bowl of Mixed Greens (Kale, Spinach, Cabbage)

Sipped on Onnit EGN

LunchCauliflower Rice8 oz grilled chicken breastSprinkled w/ goat cheese

Snack3 Scoops Onnit Hemp Force Protein

Dinner10 oz Ground BisonMixed Greens (Kale, Spinach)Topped with Salsa


Day 7 – Friday (Low Carb – I actually CHEATED and had my cheat meal this night so I turnedthis into a HIGH Carb day)***I earned it with the training I did ;)***I’d only recommend this IF you’re within “striking distance” of your ideal physique or body fat % -if you’ve got a ways to go, try your best to be discipline – I make it up later in the week

Training:

E.M.OT.M. x 12Clean and Jerk x 1275, 280, 285, 290, 295, 300 x 6

For Time5, 4, 3, 2, 1 Rope Climbs10, 8, 6, 4, 2 Strict HSPU @ 10 Inch Deficit15, 12, 9, 6, 3 Front Squat @ 18514:51

3 Rounds Of (NOT for time)30 GHDSUKB Farmer Racks Walks x 100 ft / side

Nutrition:

AM Breakfast (2 hours pre workout):

½ Cup Gluten Free Oatmeal5 Egg Whites2 Scoops Onnit Hemp Force

Post Workout

2 Scopps Quest Protein Powder8 oz Coconut Water

Lunch:Large Mixed Greens Salad (Kale, Spinach)8 oz Chicken BreastSprinkled with Goat Cheese

Dinner (CHEAT Meal)**From Cheesecake Factory**Large Chopped Salad – Extra Chicken, Extra BaconTopped with Ranch2 Serving Sweet Potato Fries1 Slice Salted Carmel Cheesecake topped w/ marshmallow


Day 8 – Saturday (Low Carb)

Training:

Every 10 Mins x 30 Mins1st 10 - The Run (1.3 Miles)2nd 10 - 30 Squat Snatch @ 1853rd 10 - 30 Muscle Ups

3 RoundsGHDSU x 30T2B x 20

Nutrition:

Breakfast


2 Tbsp Coconut Oil melted into Eggs5 Egg Whites2 Scoops Onnit Hemp Force Protein

Sipped on Onnit EGN

LunchCauliflower Rice3 Grilled Bison Patties (about 10 oz)Large Cucumber

Dinner2 “Naked” Salmon Sushi RollsMixed Greens Salad (Kale, Spinach)Topped with Salsa12 oz Lean Sirloin Bacon Wrapped Filet


Day 9 – Sunday (High Carb – I actually went LOW Carb to make up for Friday’s Cheat)

Training:

Rowing Intervals 45/15’s x 20 Mins

Nutrition:

Breakfast


2 Tbsp Almond Butter5 Egg Whites2 Tbsp Coconut Oil melted into Eggs2 Scoops Onnit Hemp Force Protein

Sipped on Onnit EGN

LunchCauliflower Rice10 ox Grilled Chicken BreastLarge Cucumber

Dinner3 Bacon Wrapped Turkey Cutlets (3 oz each)Mixed Greens Salad (Kale, Spinach)Topped with SalsaBaked cauliflower with coconut oil


Day 10 – Monday (Low Carb – First Day of “SHRED” / Reveal Week)

Training:

Every 5-6 MinsFor Time: Snatch x 15 @ 195For Time: Snatch x 10 @ 215For Time: Snatch x 5 @ 225

Every 3 Mins x 9OH Squat x 10 @ 225

For Time:50 C2B Pull Ups (33+17)

***Was WAY low on energy after this session due to the 4th Low Carb Day – I NEVER recommendgoing past 4 days in a row ;)

Nutrition:

***2.5 Gallons of Water – Over the course of the day

Breakfast

Cup of Black Coffee


Sipped on Onnit EGN

LunchCauliflower Rice10 oz Chicken BreastLarge Cucumber

Snack4oz Turkey Breast3 Egg WhitesLarge Cucumber

Dinner12 oz Lean FiletCauliflower Rice


Day 11 – Tuesday 8/12 (Low Carb)

Training:

Every 90 Secs x 6Power Clean + Hang Power Clean + Hang Squat Clean

Every 90 Secs x 5Front Squat x 10, 8, 6, 4, 2@ 235, 265, 285, 305, 325

7 Min AMRAP Of3, 6, 9...Clean and Jerk @ 135T2B

Nutrition:

***2 gallons of water

Breakfast

Cup of Black Coffee


Sipped on Onnit EGN

LunchCauliflower Rice10 oz Chicken Breast

Snack3oz Turkey breast3 Egg WhitesLarge Cucumber



Day 12 – Wednesday (Low Carb)

Training:

E.M.OT.M. x 20 Mins - Active Recovery / Depletion Circuit1 – 80 Yard Run @ 75%2 – Push Ups x 253 – KB Swings x 204 – BW Squats x 205 – Band Pull Aparts x 30

Nutrition:

***2 Gallons of Water

Breakfast

Cup of Black Coffee5 Egg Whites2 Tbsp Coconut Oil melted into Eggs2 Scoops Onnit Hemp Force Protein

Sipped on Onnit EGN

LunchCauliflower Rice10 oz Chicken Breast

Snack3oz Turkey breast3 Egg WhitesLarge Cucumber



Day 13 – Thursday (Medium Carb)

Training:

Every 4-5 Mins x 2010, 8, 6, 4, 2 - Deadlift4 - Step Box Jump

Every 4 Mins x 12Hang Power Snatch x 10Strict Ring Dips x Submax

1 x Max SetDead Hang Pull Ups - 25

For Time30, 20, 10 OfCals on AirdyneBarbell Push Press @ 1156:21

Nutrition:

***1.5 Gallons of Water

Breakfast

Cup of Black Coffee

90 Mins Pre-Workout

¼ Cup Gluten Free Oatmeal5 Egg Whites2 Scoops Onnit Hemp Force Protein1 package of “Love Beets”***Mix all and eat

Sipped on Onnit EGN

Post Workout:


Lunch½ Cup White Rice8oz Chicken BreastTopped with salsa


(Day 13 Con’t)

Dinner10 oz Lean Turkey BreastChopped PickleBaked Brussel Spouts in Coconut Oil

Day 14 – Friday (High Carb)***I was in Vegas this day so I stayed “low carb” until later in the day so I could make it up with mydinner and late day meal

Training:

First thing in AM

Row Intervals 30/30’s x 10

Then

E.M.O.T.M. x 12Odd - Row 15 CalsEven - Push Ups x 20

After I arrived in Vegas:

Every 2 Mins x 103 Push Jerks @ 265

For Time - 5, 10, 15 Of:Back Squat @ 225Box Jump @ 303:07

Nutrition:

Morning Fast until Noon

***Sipped on water all day – for me, since I’m doing a big “reveal” I hydrated like normal – If I was tostep on stage or really want to shred up an look “dry” for a pool party, I would have just sipped onwater and not drank more than 4-5 over the course of the day – pretty extreme but if you’re reallywanting to shred, this is the key to looking completely ripped – NOT for performance

Lunch8 oz Chicken BreastLarge CucumberWhite Rice

Post Workout3 Scoops Onnit Hemp Force


(Day 14 Con’t)

Dinner12 oz SteakSweet Potato Mash topped with grass fed butterSteamed Asparagus

Day 15 and 16 (Saturday and Sunday – “Reveal” and Have FUN (HIGH Carb – CHEAT!)

When I get home I’ll again return to my normal “Lean, Mean, STRONG” nutritional programmingrotating my carbs, fasting on off days, and sticking around an 80/20, 90/10 rule for clean eating.

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In Closing…

Remember that this is only a sample layout of what I personally did.

If may or may not work for you as it all just depends.

SHRED week always takes a bit of testing and tweaking to find out what works the best for you.

Everyone’s body reacts a bit differently, but with what’s laid out in the main SHRED Tactics VideoSeries has been proven to work over and over again.

Have fun testing it out and make sure to let me know how things go!

I look forward to pictures and updates!

Connect With Me Below:

Facebook / Twitter / YouTube / Lean And Mean Blueprint

http://www.facebook.com/trainaggressive

http://www.twitter.com/tstoetzel

http://www.youtube.com/getitdonefitness

http://www.leanandmeanblueprint.com/

14 Day SHRED Cheat Sheets - Train Aggressive€¦ · 14/8/2015 · The SHRED Tactics – SHRED...

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