This is week 1 of the 12 Week Get Shredded Challenge. Read Week 0 to understand why we’re taking this challenge. Week 1Week 2. Week 3, Week 4.

Here’s what I did this week. Day by day and meal by meal

Insight

So week one is done and it was definitely interesting. The overarching theme for this week was hunger. The drastic change in my diet is shocking my body. Because of this shock I feel hungry constantly. However it’s this same shock, that’s causing me to lose fat.

This has prompted me to tweak a few things in the diet plan. First, I will eat 3-5 egg whites in the morning with breakfast. Currently, I’m drinking a protein shake in the morning. However, this is not nearly as filling. Second, I’ll be eating a handful of almonds twice per day. Not only is this a great source of good fats, but it will also help curb my cravings. Finally, I will drink one gallon of water per day. I’ve read that many times our body confuses hunger for thirst. Let’s see how this helps.

Temptation was also a big part of this week’s challenge. June is graduation month and my fiancé and I were invited to a few parties this week. Passing up beer and great fatty foods was a bit challenging. However, I did find healthy alternatives at every event I attended. To help with this temptation, I’ve decided to control my environment and prep meals at home ahead of time. This will mean carrying a lunch box around and cooking at home, but this should help with the temptation.

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The pressure from others has been interesting. While I’ve received a great deal of support, I’ve also been questioned about my decision to go on such a strict plan. I often hear “why are you going on a diet, you’re already skinny?” I then proceed to explain that the 12 Week Get Shredded Challenge is not about losing weight. It’s about body composition (ratio of body fat to muscle). It’s also about achieving a difficult goal and proving that it can be done.

The training has been good. My training intensity has been average. I’ve had some lack of energy and waking up for 5am for workouts has been a challenge. Whenever I feel like quitting I tell myself, “without sacrifice there is no glory.”

Here’s to week 2. Bring it on!

Results

Here are the results for the week first as well a progress picture.

Week 1 - Get Shredded Chall

Plan For Week 2:

Diet

This is a sample diet, the quantities of food will differ based on your own body’s needs.

  • Meal 1 – 3-5 egg whites, ½ cup of oats
  • Meal 2 – Protein shake, handful of almonds
  • Meal 3 – Chicken breast, vegetables
  • Meal 4 – Chicken breast, vegetables
  • Meal 5 – Protein shake, handful of almonds
  • 1 gallon of water per day

Training

  • Day 8 (Chest/Triceps)
    • Flat Dumbbell Press: 2 warm-up sets of 8-10 reps, 2 sets to failure in 6-8 reps
    •  Flat Bench Flyes: 1 warm-up set of 8-10 reps, 3 sets to failure in 8-10 reps, 1 drop set to failure
    •  Incline Cable Flyes: 1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure
    •  Cable Crossovers: 1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure
    •  Tricep Cable Pushdowns:  1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure
    •  Reverse Cable Pushdowns: 1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure
    •  Giant Set:
      •  Head Smackers: 3 sets of 7 reps
      • Skull Crushers: 3 sets of 7 reps
      • Rockers: 3 sets of 7 reps
    •  Cardio: 20 minutes
  • Day 9 (Rest)
  • Day 10 (Shoulders)
    • Seated Smith Machine Military Press: 2 warm-up sets of 8-10 reps, 3 sets to failure in 6-8 reps
    •  One Arm Shoulder Press Machine: 1 warm-up sets of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure
    •  Superset
      • Side Raises: 1 warm-up set of 8-10 reps, 3 sets to failure 12-16 reps
      • Side Raises Behind The Back: 3 sets to failure 12-15 reps
    •  Dumbbell Shrugs: 1 warm-up set of 8-10 reps, 3 sets to failure in 12-20 reps
    •  Rear Raises: 1 warm-up set of 8-10 reps, 7 sets of 12-16 reps
    •  Cardio: 20 minutes
  • Day 11 (Calves/Abs)
    • Standing Calf Raises: 2 warm-up sets of 8-10 reps , 4 sets to failure in 12-15 reps
    •  Donkey Calf Raises: 4 sets to failure in 18-20 reps
    •  Hanging Leg Raises: 3 sets to failure in 20 reps
    •  Cardio: 20 minutes
  • Day 12 (Back/Biceps)
    • Reverse Grip Pulldown: 1 warm-up set of 8-10 reps, 3 sets to failure in 8-10 reps
    •  Wide Grip Lat Pulldown: 1 warm-up set of 8-10 reps, 3 sets to failure in 8-12 reps
    •  One Arm Dumbbell Row: 1 warm-up set of 8-10 reps, 3 sets to failure in 8-12 reps
    •  Romanian Deadlift: 1 warm-up set of 8-10 reps, 3 sets to failure in 16 reps
    •  Hammer Dumbbell Curl: 1 warm-up set of 8-10 reps, 3 sets to failure in 18-20 reps
    •  Preacher Machine Curl: 1 warm-up set of 8-10 reps, 3 sets to failure in 14-16 reps
    • E-Z Bar Curls: 1 warm-up set of 8-10 reps, 3 sets to failure in 8-10 reps
    •  Cardio: 20 minutes
  • Day 13 (Rest)
  • Day 14 (Legs)
    • Superset:
      • Leg Extensions: 3 sets to failure in 20 full and partial reps
      •  Seated Leg Curl: 3 sets to failure in 12-15 reps
    •  Superset:
      • Hack Squat: 4 sets to failure in 50 reps
      • Standing Leg Curl: 4 sets to failure in 18-20 reps
    •  Cardio: 20 minutes

Remember, you can follow along with this plan and include your progress in the comments. Let’s do this together. Remember, check out daily progress on my Instagram and Twitter accounts. Use the hashtag #GetShreddedChallenge

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