This is week 5 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 2week 3, and week 4.

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

Insight

I’ve got my momentum back. I hit the gym 4 times this week and stuck to my diet plan (except for Saturday). I was able to time my cheat meal so it landed on July 4th. Saturday, was Food Tasting for my wedding. While I did not pig out, I did eat some food that did not fit into the plan. There will be some instances where life commitments will get in the way of your fitness plans. However, this is called being human. As long as you continue to stick to your plan in the long run, you WILL get results.

I’ve decided to stop taking the fat burners. Perhaps it was a coincidence, but taking the pills was making me a big more irritable than normal. In order to compensate, I increased my cardio to 25-30 minutes twice per day. My body fat continued to drop. As of today, I’m 15.7% body fat. That’s 1.3% less than a week ago.

I’m almost half way done. I’m excited to see how the next few weeks will go. Time to bring it!

Results

Here are the results from start to Week 5.

Weight: 159

Body fat: 15.7%

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Plan Week 6

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

Training

Day 36

Day 37

Day 38 

  • Superset:
    • Side Raises:
    • 2 warm-up sets of 8-10 reps, 3 triple drop sets of 10-12 reps
    • Front Plate Raises: 1 warm-up set of 8-10 reps, 3 sets of 10-12 reps
  • Superset:
    • Military Press: 2 warm-up sets of 8-10 reps, 3 triple drop sets of 8-10 reps
    • Rear Raises: 2 warm-up sets of 8-10 reps, 3 sets of 10-12 reps
  • Dumbbell Shrugs: 3 sets of 18-20 reps
  • Superset:
    • Seated Calf Raises:  2 triple drop sets of 10-12 reps
    • Standing Calf Raises: 2 set to failure
  • Cardio: 25 minutes
  • Twists: 1 set of 150 reps

Day 39 

  • Dumbbell Press: 5 warm-up sets of 8-10 reps, 2 sets of 6-8 reps
  • Decline Bench Press: 2 warm-up sets of 8-10 reps, 1 triple drop set of 6-8 reps
  • Incline Dumbbell Flyes: 1 warm-up sets of 8-10 reps , 1 double dropset of 10 reps, 1 drop set of 8-10 reps
  • Cable Crossovers: 2 sets of 10-12 reps, 1 drop set of 10-12 reps
  • Superset:
    • Lying Tricep Extensions: 3 sets of 10-12 reps
    • Lying Pullovers: 3 sets of 8-10 reps
  • Overhead Dumbbell Extension: 2 warm-up sets of 8-10 reps, 3 sets of 10-12 reps
  • Bench Dips: 3 drop sets of 10-12, reps partial reps until failure
  • Incline Reverse Crunch: 3 sets of 12-15 reps
  • Cardio: 25 minutes
  • Twists: 1 set of 150 reps

Day 40

  • Superset:
    • Leg Press: 3 sets of 22-25 reps
    • Squats: 3 sets of 8-10 reps
  • Superset:
    • Seated Leg Curl: 3 sets of 18-20 reps
    • Standing Leg Curl: 3 sets of 8-10 slow reps, followed by 10 quick reps
  • Hack Squats: 3 sets of 20-30 reps
  • Unilateral Leg Extension: 1 set of 20 reps,  1 set of 10 reps 1 set of 5 reps
  • Cardio: 25 minutes
  • Twists: 1 set of 150 reps

Day 41

Day 42

  • Reverse Grip Hammer Pulldowns: 2 warm-up sets of 8-10 reps, 3 sets of 8-10 reps
  • Single Arm Rows: 2 warm-up sets of 8-10 reps, 3 sets of 12-15 reps
  • Bent Over Rows: 2 warm-up sets of 8-10 reps, 3 sets of 10-12 reps
  • Reverse Grip Pulldowns: 3 sets of 12-15 reps
  • Spider Curls: 1 warm-up set of 8-10 reps, 3 sets of 8-10 reps
  • Concentration Curls: 1 warm-up set of 8-10 reps, 3 sets of 12-15 reps
  • Machine Preacher Curls: 7 sets of 10-15 reps
  • Cardio: 25 minutes
  • Twists: 1 set of 150 reps

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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