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

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

 

Insight

I’ve made good progress this week. My pants fit better and I’ve noticed more definition in my shoulders. My energy level has increased, but not by much. My intensity at the gym is hovering at 6 out of 10. It’s also been easier to stick to my meal plan. The addition of almonds to the meal plan has curbed my hunger pains.

New developments in MaleStandard.com and a busier work schedule have made it difficult to get to the gym on time. It seems like all I’ve done lately is wake up, work, eat, gym and sleep. My weekends are filled with events, family and work commitments. It’s tough, but it needs to be done to get results.

My will power was tested this week as I took a seven hour road trip to San Francisco for a graduation. There was plenty of good food available at every turn. Good thing I was able to schedule my cheat meal during this time. Besides that, I survived off drive-thru chicken salads, Muscle Milk shakes and convenience store unsalted almonds for the rest of the trip.

There is always room for improvement. Here is what I’ll tweak for week 3.

  • Increase intensity at the gym to 8 out of 10 (where ten represents my maximum intensity).
  • Add another meal to my day to increase energy levels.
  • Increase cardio sessions to a minimum of 30 minutes to trigger more fat loss.
  • Take 2-3 pills of Kre Alkalyn (aff.) after each workout to improve muscle recovery.

Two weeks down and 10 to go.

Results

  • Weight: 161
  • Body fat: 17.7%

image-4

Plan Week 3

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
  • Meal 6 – Check breast, vegetables
  • 1 gallon of water per day

Training

Day 15 (Chest & Triceps)

  • Twists: 150 reps per side
  •  Flat Dumbbell Press:  2 warm-up sets of 8-10 reps, 2 sets to failure in 6-8 reps
  •  Straight Arm Pullovers: 1 warm-up set of 8-10 reps,  2 sets to failure 10-12 reps
  •  Incline Flyes: 2 sets to failure 10-12 reps, 1 drop set to failure
  •  Overhead Tricep Extensions: 1 sets to failure 12-15 reps, 2 drop sets to failure
  •  Dips:  3 sets to failure 12-15 reps
  •  Superset:
    •  Lying Dumbbell Extensions:  3 sets to failure 10-12 reps
    • Narrow Pushups: 3 sets to failure
    •  Bench Dips: 3 sets to failure 12-15 reps
    •  Cardio: 20 minutes
    •  Twists: 150 reps per side

Day 16 (Back & Biceps)

  • Twists: 1 set of 150 reps
  •  Reverse Grip Pulldown:  1 warm-up set of 10-12 reps, 3 sets to failure in 10-12 reps
  •  Lat Pulldown: 3 sets to failure in 12-15 reps
  •  Dumbbell Row:  3 sets to failure in 15-17 reps
  •  Close Grip Pullups With Legs Elevated: 3 sets to failure in 10-12 reps
  •  Alternating Dumbbell Curls:  1 warm-up set of 8-10 reps, 3 sets to failure in 12-14 reps
  •  Preacher Dumbbell Curls: 1 warm-up set of 8-10 reps, 3 sets to failure in 12-14 reps
  •  Spider curls: 3 sets to failure in 15-20 reps
  •  Cardio: 20 minutes
  •  Twists: 1 set of 150 reps

Day 17 (Rest)

Day 18 (Rest)

Day 19 (Shoulders)

  • Twists: 1 set of 150 reps
  •  Superset:
    •  Dumbbell Side Raises: 3 sets to failure in 15-17 reps
    •  Front Dumbbell Raises:  3 sets to failure in 15-17 reps
    •  Machine Shoulder Press: 1 warm-up set of 8-10 reps, 3 sets to failure in 15-17 reps
    • Rear Delt Raises: 7 sets to failure in 12-15 reps
    •  Standing Calf Raises: 1 warm-up set of 8-10 reps,  5 sets to failure in 20 reps
    •  Sit-Ups: 3 sets to failure
    •  Cardio: 20 minutes
    •  Twists:  1 set of 150 reps

Day 20 (Legs)

  • Twists:  1 set of 150 reps
  •  Leg Extensions:  2 warm-up sets of 8-10 reps, 1 drop set of 100 total reps
  •  Leg Press:  2 warm-up sets of 8-10 reps,  3 rest-pause sets of 30 reps
  •  Standing Hamstring Curls: 1 warm-up set of 8-10 reps , 3 sets of 20 reps
  •  Hack Squats: 2 warm-up sets of 8-10 reps, 3 rest-pause sets of 30 reps
  •  Cardio: 20 minutes
  • Twists: 1 set of 150 reps

Day 21 (Rest)

It’s time to step it up! Thanks again for the continued support. Remember, you can follow my daily progress on Twitter, Google Plus and Instagram. Take the Challenge with me and log your progress in the comment section.

Leave a Reply

%d bloggers like this: