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

live shreddedDIET+WORKOUT GUIDE

the

TEAM MUSCLEPHARM®

NATALIA MUNTEANWBFF FITNESS ICON

PHASE 1 OF 34 WEEK PLAN

THIS DIET AND TRAINING GUIDE WAS DESIGNED TO HELP YOU GET THAT LEAN, TONED PHYSIQUE YOU’VE BEEN AFTER. This diet and workout program were created to help you shape your physique for definition that pops. The MusclePharm products were picked because they are tuned perfectly with the goals of Live Shredded.

LIVE SHREDDED BEGINS WITH THE 21-DAY START PHASE. ONCE THAT IS ACCOMPLISHED, LIVE SHREDDED DIETERS MOVE INTO THE MAINTENANCE PHASE.

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 aren’t critical, obeying the amount of time BETWEEN meals is very important.

Let’s say you work nights. No problem. Just adjust each time so you’re 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.

LIVE SHREDDED IS NO DIFFERENT THAN ANY OTHER DIET: IF YOU DON’T FOLLOW IT, IT WON’T WORK. We built this diet around MusclePharm products because we believe in their superiority. Products like Shred Matrix™, Armor-V™ and Assault™ are your best bet. Assault—our clinically-proven pre-workout—is 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 women 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.

WELCOME TO THE LIVE SHREDDED PROGRAM. YOU’LL SEE THE RESULTS—SO WILL EVERYONE ELSE.

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.

PRODUCTS IN THIS GUIDElive shredded

DIET+WORKOUT GUIDE

the

SHRED MATRIXSHRED 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 body’s multiple energy pathways and systems to cause aggressive mobilization of fat to be burned for fuel.

ARMOR-VArmor-V™ is the most comprehensive multi-nutrient complex available. It’s 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.

MUSCLEGELMuscleGel™ 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 servingof most powders.

ASSAULTASSAULT™ is a combination of several powerful, clinically proven, naturally occurring substances brought together for their specific performance-enhancing, 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.

EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURSCONSUME 6-8 CUPS OF WATER PER DAY

TIME: 3 HOURS AFTER BREAKFASTEXAMPLE TIME:

10:00 AM

MP SUPPLEMENT / PROTEINMUSCLEGEL®1 PACKET8-12 OZ. OF WATER

FOOD1 APPLE 1 CUP OF COOKED SPINACH3 TEASPOONS OF FLAX SEED OIL

TIME: MEAL 1EXAMPLE TIME:

7:00 AM

MP SUPPLEMENT / COMPLETE MULTI-VITAMINARMOR-V™TAKE 6 CAPSULES8-12 OZ. OF WATER

FOODOATMEAL - 1/2 CUP 5 EGG WHITES 2 SLICES OF WHOLE WHEAT BREAD

TIME: WAKE UP 1/2 HOUR BEFORE BREAKFASTEXAMPLE TIME:

6:30 AM

MP SUPPLEMENT / FAT LOSSSHRED MATRIX™3 CAPSULES8-12 OZ. OF WATER

FOODNONE

THE LIVE SHREDDED: DIET PROGRAM

PHASE 1: WEEKS 1 - 4

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED

PRE-WORKOUT POST-WORKOUT

ASSAULT™1 SCOOP15-30 MINUTES BEFORE WORKOUT

MUSCLEGEL®1 PACKETIMMEDIATELY AFTER WORKOUT

TIME: LUNCHEXAMPLE TIME:

12:00 PM

MP SUPPLEMENT / FAT LOSSSHRED MATRIX™3 CAPSULES8-12 OZ. OF WATER

FOOD6 OZ. OF BAKED WHITEFISH1 CUP OF COOKED BROCCOLI 8 OZ. OF BROWN RICE

TIME: DINNEREXAMPLE TIME:

6:00 PM

MP SUPPLEMENTNO SUPPLEMENTS

FOOD

TIME: 3 HOURS AFTER LUNCHEXAMPLE TIME:

3:00 PM

MP SUPPLEMENTNONE

FOOD6 OZ. OF BROILED SHRIMP 1 CUP OF COOKED SPINACH

6 OZ. OF BAKED TURKEY BREAST1 CUP OF COOKED BROCCOLI

EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURSCONSUME 6-8 CUPS OF WATER PER DAY

THE LIVE SHREDDED: DIET PROGRAM

PHASE 1: WEEKS 1 - 4

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED

THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.

THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.

THE LIVE SHREDDED: WORKOUT PROGRAM

MONDAYLIFTING(WEEKS 2 AND 4)

CARDIO(WEEKS 1 AND 3)

EXERCISE SETS/REPS

FLAT BENCH PRESS

ONE ARM ROWS

MILITARY PRESS

BICEP CURLS

TRICEP KICKBACKS

5 MINUTES OF FAST WALKING %10 INCLINE

FLAT DUMBBELL PRESS

SEATED ROW

MILITARY PRESS BICEP CURLS

BICEP CURLS

TRICEP EXTENSIONS ROPE

5 MINUTES LIGHT JOG

FLAT DUMBBELL PRESS

SEATED ROW

MILITARY PRESS

BICEP CURLS

TRICEP EXTENSIONS ROPE

5 MINUTES OF FAST WALKING %10 INCLINE

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

BIKE

FAST WALKING %10 INCLINE

STAIR STEPPER

FAST WALKING %10 INCLINE

ELLIPTICAL (FORWARD)

15

20

10

10

5

ALTERNATE 1 MINUTE FAST 1 MINUTE SLOW

GO ALL OUT

TRAINING TIP

PHASE 1: WEEKS 1 - 4

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

SWEAT WEEKS: WEEKS 1 AND 3 DO ONLY CARDIO - 60 MINUTES OF CARDIO 5 DAYS A WEEKLIFT WEEKS: WEEKS 2 AND 4 - ADD WEIGHTS WITH CARDIO INTERVALS - 20 MINUTE CARDIO WARM -UP

LIVE SHREDDED

PRE-WORKOUTASSAULT™1 SCOOP8-12 OZ. OF WATER15-30 MINUTES BEFORE WORKOUT

POST-WORKOUTMUSCLEGEL®1 PACKET 8-12 OZ. OF WATERIMMEDIATELY AFTER WORKOUT

THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.

THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.

THE LIVE SHREDDED: WORKOUT PROGRAM

TUESDAYLIFTING(WEEKS 2 AND 4)

CARDIO(WEEKS 1 AND 3)

EXERCISE SETS/REPS

BODY WEIGHT SQUATS

STATIONARY LUNGES

HAMSTRING CURLS ON BALL

CALVE RAISES

JUMP SQUATS

5 MINUTES OF FAST WALKING %10 INCLINE

BODY WEIGHT SQUATS

STATIONARY LUNGES

HAMSTRING CURLS ON BALL

CALVE RAISES

JUMP SQUATS

5 MINUTES LIGHT JOG

BODY WEIGHT SQUATS

STATIONARY LUNGES

HAMSTRING CURLS ON BALL

CALVE RAISES

JUMP SQUATS

5 MINUTE WALK

20-30

15

10-20

30-50

10-20

20-30

15

10-20

30-50

10-20

20-30

15

10-20

30-50

10-20

ELLIPTICAL (FRONT AND BACK)

BIKE

WALK %5 INCLINE

BIKE

20

15

15

10

ALTERNATE EVERY 10 MINUTES

TRAINING TIP

PHASE 1: WEEKS 1 - 4

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

SWEAT WEEKS: WEEKS 1 AND 3 DO ONLY CARDIO - 60 MINUTES OF CARDIO 5 DAYS A WEEKLIFT WEEKS: WEEKS 2 AND 4 - ADD WEIGHTS WITH CARDIO INTERVALS - 20 MINUTE CARDIO WARM -UP

LIVE SHREDDED

THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.

THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.

THE LIVE SHREDDED: WORKOUT PROGRAM

WEDNESDAYLIFTING(WEEKS 2 AND 4)

CARDIO(WEEKS 1 AND 3)

EXERCISE SETS/REPS

FLAT BENCH PRESS

ONE ARM ROWS

MILITARY PRESS

BICEP CURLS

TRICEP KICKBACKS

5 MINUTES OF FAST WALKING %10 INCLINE

FLAT DUMBBELL PRESS

SEATED ROW

MILITARY PRESS BICEP CURLS

BICEP CURLS

TRICEP EXTENSIONS ROPE

5 MINUTES LIGHT JOG

FLAT DUMBBELL PRESS

SEATED ROW

MILITARY PRESS

BICEP CURLS

TRICEP EXTENSIONS ROPE

5 MINUTES OF FAST WALKING %10 INCLINE

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

1 X 20

STAIR STEPPER

ELLIPTICAL

BIKE

20

20

20

TRAINING TIP

PHASE 1: WEEKS 1 - 4

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

SWEAT WEEKS: WEEKS 1 AND 3 DO ONLY CARDIO - 60 MINUTES OF CARDIO 5 DAYS A WEEKLIFT WEEKS: WEEKS 2 AND 4 - ADD WEIGHTS WITH CARDIO INTERVALS - 20 MINUTE CARDIO WARM -UP

LIVE SHREDDED

EXERCISE SETS/REPS TRAINING TIP

THE LIVE SHREDDED: WORKOUT PROGRAM

THURSDAYLIFTING - REST

CARDIO(WEEKS 1 AND 3)

BIKE

WALK %10 INCLINE

STAIR STEPPER

FAST WALK %0 INCLINE

ROWING MACHINE

15

20

10

10

5

ALTERNATE 1 MINUTE FAST 1 MINUTE SLOW

PHASE 1: WEEKS 1 - 4

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

SWEAT WEEKS: WEEKS 1 AND 3 DO ONLY CARDIO - 60 MINUTES OF CARDIO 5 DAYS A WEEKLIFT WEEKS: WEEKS 2 AND 4 - ADD WEIGHTS WITH CARDIO INTERVALS - 20 MINUTE CARDIO WARM -UP

LIVE SHREDDED

THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.

THIS COUNTS AS ONE CIRCUIT. COMPLETE 2X THROUGH PRIOR TO CARDIO.

THE LIVE SHREDDED: WORKOUT PROGRAM

FRIDAYLIFTING(WEEKS 2 AND 4)

CARDIO(WEEKS 1 AND 3)

EXERCISE SETS/REPS

BODY WEIGHT SQUATS

STATIONARY LUNGES

HAMSTRING CURLS ON BALL

CALVE RAISES

JUMP SQUATS

5 MINUTES OF FAST WALKING %10 INCLINE

BODY WEIGHT SQUATS

STATIONARY LUNGES

HAMSTRING CURLS ON BALL

CALVE RAISES

JUMP SQUATS

5 MINUTES LIGHT JOG

BODY WEIGHT SQUATS

STATIONARY LUNGES

HAMSTRING CURLS ON BALL

CALVE RAISES

JUMP SQUATS

5 MINUTE WALK

20-30

15

10-20

30-50

10-20

20-30

15

10-20

30-50

10-20

20-30

15

10-20

30-50

10-20

STAIR STEPPER

ELLIPTICAL

BIKE

20

20

20

TRAINING TIP

PHASE 1: WEEKS 1 - 4

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COM

SWEAT WEEKS: WEEKS 1 AND 3 DO ONLY CARDIO - 60 MINUTES OF CARDIO 5 DAYS A WEEKLIFT WEEKS: WEEKS 2 AND 4 - ADD WEIGHTS WITH CARDIO INTERVALS - 20 MINUTE CARDIO WARM -UP

LIVE SHREDDED

SATURDAYREST

SUNDAYREST

THE LIVE SHREDDED: 12 WEEK PLAN

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED

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PHASES

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