This is week 6 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 2week 3, and week 4.

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


I’ve hit it. I finally reached the 50% mark of the Get Shredded Challenge. Here’s what happened this week.

I continued to make progress this week. While not as dramatic as the first few weeks it’s still a step forward. I’m learning about myself. When I get to the 5 week mark of any challenge, I tend to get bored. This is usually when I start to cave in to pressure.

Here’s a prime example. All was going great in terms of my diet. However, over the weekend things got busy and I ended up skipping two meals in a row. I got hungry and jittery and stopped by the first In-N-Out I could find. I cheated on my meal plan! I’m not happy about it, but I want to be completely transparent on this journey.

Instead of considering the whole day lost, I jumped back on my plan and continued to push forward. In spite of that I still lost body fat this week. I’ve started reading the Fat Loss Factor program to see if this will give me the motivation I need. I’ve heard some great things about the program. We’ll see how well it works.

In order to keep my motivation high, I’ll be doing the following:

  • Removing carbs from my morning meal (except for vegetables). The only time I’ll eat carbs will be during my cheat day.
  • Reading the Fat Loss Factor to see what other tweaks I can add to my diet.
  • Incorporating a PAGG stack as recommended by Tim Ferris in the 4-Hour Body. PAGG is 4 different supplements taken in combination of particular doses. These include Polcosanol, Alpha-Lipoic Acid, Green Tea Extract and Garlic (deodorized).

Here’s to the other 50%.


Here are the results from start to Week 6.

Weight: 154 lbs.

Bodyfat: 14.6%


Plan Week 7


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

  • Meal 1 – 3-5 egg whites
  • 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
  • PAGG stack


Day 43

  • Dumbbell Shoulder Press: 2 warm-up sets of 8-10 reps, 2 sets of 6-10 reps
  • Side Raises: 3 sets of 10-12 reps
  • Front Raises: 3 sets of 10-12 reps
  • Cable Side Raises: 3 sets of 8-10 reps and 3 negative reps
  • Wide Grip Upright Row: 7 sets of 15 reps
  • Superset:
    • Calf Raises on Leg Press Machine: 3 sets of 20 reps
    • Modified Crunches: 3 sets of 20-30 reps
  • Cardio: 25 minutes
  • Twists: 1 set of 150 reps

Day 44

Day 45 

  • Incline Flyes: 2 warm-up sets of 8-10 reps, 2 sets of 10-12 reps
  • Flat Machine Press: 2 sets of 12-15 reps
  • Modified Push-Up: 2 sets of 10 reps
  • Machine Dips: 3 sets of 10-12 reps
  • Overhead Rope Extension: 3 sets of 12-15 reps
  • Cable Pushdowns: 2 sets of 10-12 reps
  • Cardio: 25 minutes
  • Twists: 1 set of 150 reps

Day 46 

  • Leg Extensions: 2 warm-up sets of 8-10 reps, 3 sets of 20 “One And A Half” reps
  • Partial Leg Extensions: 2 sets of 50 reps (dropping weight every 10 reps)
  • Leg Press: 2 sets of 60 reps (adjust feet position every 20 reps)
  • Walking Lunges: 1 warm up set 8-10 reps, 2 sets to failure
  • Machine Stiff-Leg Deadlift: 3 sets of 12-15 reps
  • Cardio: 25 minutes
  • Twists: 1 set of 150 reps

Day 47

Day 48

Day 49

  • Giant Set:
    • Chins: 1 warm up set of 8-10 reps, 3 sets of 15 reps
    • Cable Rows: 1 warm up set of 8-10 reps, 3 sets of 15 reps
    • Behind The Neck Pulldowns: 1 warm up set of 8-10 reps, 3 sets of 15 reps
  • Bent-Over Smith Machine Row: 1 warm-up set of 8-10 reps, 3 sets of 8-10 reps
  • Hammer Curls: 2 warm-up sets of 8-10 reps, 3 sets of 20 reps
  • Barbell Curls: 2 warm-up sets of 8-10 reps, 3 sets of 10-12 reps
  • Hammer Cable Curls: 3 sets of 20 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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