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

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

 

Insight

Lack of time was a big factor this week. I had a two-day conference which threw my schedule off a bit. I skipped a workout on Friday, but made up for it on Sunday (which was supposed to be a rest day).

Thursday was a challenging day. A graduation party got the best of me and I had some alcohol. Thankfully I did this during my cheat day and still ended up losing a good amount of body fat.

I’m still having those days where I say to myself “What the heck did I get myself into.” However, I snap myself out of it and focus on making progress one week at a time.

I dropped 3.5 lbs. and lost .7% body fat this week. I’ve noticed significant fat loss in my face and shoulders. This has increased my drive to push even harder.

I will incorporate an Oxyelite fat burner (Aff.) into my plan. I’ll take the fat burner and see how much the fat loss accelerates. I’ll continue to push myself in the gym and maintain the 8 out of 10 intensity.

*Please consult with a doctor before attempting to take any fat burners or other supplements.

Results

  • Weight: 157.5
  • Body fat: 17%

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Plan Week 4

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
  • 2-3 Kre-Alkalyn (Aff.) after each workout
  • 1 Oxyelite (Aff.) 15-30 minutes before breakfast

Training

Day 22 (Rest)

Day 23 (Back & Biceps)

  • Reverse Grip Hammer Pulldowns: 2 warm up sets of 8-10, reps 3 sets of 10-12 reps
  • Bent Over Barbell Rows: 1 warm up set of 8-10 reps, 3 sets of 10-12 reps
  • Single-Arm Rows: 1 warm up set of 8-10 reps, 2 sets of 10-12 reps
  • Reverse Grip Pulldowns: 1 warm up set of 8-10 reps, 3 sets of 10-12 reps
  • Preacher Curls: 1 warm up set of 8-10 reps, 4 triple drop sets of 12, 12, 12, reps
  • EZ Bar Curls: 4 triple drop sets of 12, 12, 12, reps
  • Cardio: 20 minutes
  • Twists: 1 set of 150 reps

Day 24 (Shoulders)

  • Side Lateral Raise: 2 warm-up sets of 8-10 reps, 3 triple drop sets of 10, 10, 10 reps
  • Shoulder Press: 1 warm-up set of 8-10 reps, 3 triple drop sets of 10, 10, 10 reps
  • Rear Delt Raise: 1 set of 12 reps 20 partial reps Cardio: 20 minutes
  • Twists: 1 set of 150 reps

Day 25 (Chest)

  • Pec Deck: 2 warm-up sets of 8-10 reps, 3 triple drop sets of 12, 12, 12 reps
  • Machine Press: 3 triple drop sets of 12, 12, 12 reps
  • Incline Dumbbell Flyes: 3 triple drop sets of 12, 12, 12 reps
  • Cardio: 20 minutes
  • Twists: 1 set of 150 reps

Day 26 (Rest)

Day 27 (Rest)

Day 28 (Legs)

  • Superset:
    • Leg Press: 3 sets of 85 reps: 20 reps with feet at bottom of plate, 20 reps after moving feet 1 inch up, 20 reps after moving feet 1 inch up, 25 reps after moving feet to top of plate
    • Squats: 3 sets of 20 reps
    • Leg Extensions: 3 triple drop sets of 12-15 reps, 1 burnout set with partial reps

It’s time to step it up! 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.

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