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THE MOST INTENSIVE FAT LOSS PROGRAM IN THE WORLD TODAY!

4WEEKS2SHRED

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4Weeks2Shred is the most intensive fat loss program in the world today, riddled with workouts that will make you shudder and a diet plan so effective it will have your friends asking what exactly it is you are doing. If you want the most aggressive transformation possible in just 28 days, you’ve come to the right place. However, be warned! You are going to have to work for this like you’ve never done before. This isn’t a magic potion or quick fix; this is a proven blueprint of methodologies I’ve prescribed for nearly two decades.

KRIS GETHIN’S 4WEEKS2SHRED

K R I S G E T H I N ’ S 4 W E E K S 2 S H R E D | P A G E 0 2

IF YOU WANT THE MOST AGGRESSIVE

TRANSFORMATION POSSIBLE IN JUST 28 DAYS, YOU’VE COME

TO THE RIGHT PLACE.

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4WEEKS2SHRED WILL GIVE YOU:

ARE YOU READY? LET’S DO THIS...

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COMPLETE 28 DAY TRAINING PLAN, devised to shred every fiber and melt away fat so you get ripped while retaining all of your muscle

FULL CARDIO PROGRAM to blast away the most resilient fat cells in your body

TOTAL DIET OVERHAUL to optimize your body for the fastest route to fat loss

ELITE STANDARD SUPPLEMENTATION PROGRAM to make the unchievable achievable

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MOTIVATION & MINDSET

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Successful transformations always begin with positive energy transcending from within, which is why before I even discuss your diet or workout plan, we go through a specific mind-set overhaul together. Without your mind being well rehearsed in how to sustain your motivation and repel negativity, your transformation will be doomed before you begin.

Well over 150 million people have followed my video trainers and they’ve all used my mind-set conditioning guidelines first to prime their mind for success. Motivation alone won’t cut it. You have to understand how to nurture your motivation, protect it and feed its growth. This is the true secret of motivation, which I’m about to share with you now.

YOU HAVE TO UNDERSTAND HOW TO NURTURE YOUR

MOTIVATION, PROTECT IT AND FEED

ITS GROWTH.

UNDERSTAND YOUR REASON WHY

What’s Your Why...

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You cannot expect to feel motivated to work for something through

the challenge that lies ahead if you don’t know what it is you’re working

for. Getting to the very core of your “why” is going to provide the fuel

required to march on when the going gets tough, which it will from

time to time. If it were easy, everybody would be walking around with

the physique they wanted.

Do some soul searching now and discover what your true “why” is

and write it down. Keep asking yourself “why” you want this goal

until you cannot simplify or elaborate the answer any further.

The answer you’re left with after all of the layers have been peeled

away is your true “why.” That’s what has brought you here to seek

advice and guidance from me and is what is going to keep you upright

when you feel like caving in to the challenges as they press against

your resolve.


Always keep this “why” on hand – put it on your fridge so you see it

first thing in the morning, on your screen saver and on your alarm

clock screen. Pepper your environment with the very reason you’re

choosing to make all of these sacrifices.

This gives you a real purpose and direction when the dark clouds rest

above your head and when you’d usually quit and give in. Everybody

has their own reasons; the important thing is that you know yours.

BURN SOME BRIDGES

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Some will sugar coat this but I will jump straight in and tell you that

some people in your life are not right for you and they are the reason

why you’re not where you want to be. I’ve previously discussed how

the five people you spend most of your time with become a

direct influence on your reality in great length. That’s a scary

fact because if those five people aren’t aligned with your direction

and goals, you will almost be guaranteed failure down the road.

Failure has never been something I accept or tolerate. Instead, I

choose to control my environment and if people within that circle

can’t appreciate or respect my destiny, they are removed

without hesitation.

On this transformation, you might have to burn some bridges and

distance yourself from those who are negative, question your healthy

habits and try to lead you astray. These people will only cause you

stress, demotivation and pain.


It’s all within your control. You’ve just got to choose to push them

aside for now. I understand that’s not always easy or pleasant, but

you have to start putting yourself first on the priorities list in order to

serve the ones you love down the line. If you cannot bring yourself to

choose the correct relationships in life and leave those behind that

aren’t a positive influence on you, you’re going to face problems.

FAILURE HAS NEVER BEEN SOMETHING I

ACCEPT OR TOLERATE.

BUILD SOME NEW BRIDGES

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Whenever you begin a new journey that’s is riddled with positive

intentions, you will attract new people into your life who have the

same ambitions and who possess the right mindset. This might be

a new training partner, a new social group or even a new partner in

more extreme circumstances.

Building these new bridges will give you a new lease on life plus make

your transformation journey one that is loaded with self-fulfillment.

It will also relieve your stress levels and help you avoid unnecessary


conflict because you won’t be constantly justifying your actions to

those around you. Instead, they’ll be encouraging you.

This is such a powerful transition in your day-to-day existence because

the dynamics of the way your world works completely changes for the

better. No longer will you be wasting valuable energy and time arguing

about bulls***. Instead, they’ll be sharing conversations with like-

minded people who only want to see you succeed.

BUILDING THESE NEW BRIDGES WILL GIVE YOU A NEW LEASE ON LIFE

MAKE YOUR TRANSFORMATION JOURNEY ONE THAT IS LOADED WITH SELF-FULFILLMENT.

BECOME GOAL ORIENTATED

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Having a goal to reach will keep your pulse going every day of the year. Goals are like the lifeblood of your existence; you become your goal. By learning to live your life by a goal at a time, your productivity and success will grow alongside you.

If you don’t have goals, you don’t have direction so your motivation will dwindle into a flame so weak its heat cannot be felt. Whatever your goals are, write them down now and then break them into micro goals. Some might seem so far away from you right now or even impossible. The only way to achieve the impossible is to start ticking those smaller goals off your list first.

FOLLOW ME TO THE GYM FLOOR AND BEGIN TODAY…>

TRAINING FOR FAT LOSS

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TRAINING FOR FAT LOSS

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Training for mass and working out to get shredded aren’t actually that

different. The real difference is the volume required. Most people

associated getting shredded with loads of extra volume, which doesn’t

really make any sense. The training program for my 4Weeks2Shred

is all about maximizing intensity to blast your fat away, without doing

excessive volume. You’re going to exist within a calorie restricted

diet for the next 28 days, so you don’t want to be doing more

volume than you need to be. If you do, you’re going to risk losing

too much muscle as the catabolic furnace turns on.

You’re only lifting four times per week and most workouts are going to

be done within an hour. Don’t invite conversation with eye contact in

the gym. Treat it just like work. Politely apologize to anybody who talks

to you and explain you’re there to work as you only have an hour.


The cardio you’ll be doing is split across AM and PM workouts so that

you get two spikes to your metabolism each day. As you can see from

the program, the volume of cardio does increase with the plan, but

that’s OK because it’s low impact on your body.

IT'S ALL ABOUT MAXIMIZING INTENSITY

TO BLAST YOUR FAT AWAY, WITHOUT DOING

EXCESSIVE VOLUME.


4WEEKS2SHREDWORKOUTS: DAY 1

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DAY 1: A.M. WORKOUT — BACK + BICEPS ACTUAL REPS + WEIGHT LIFTED

# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3

1 Reverse-Grip Pulldown 3 5, 5/10, 5/10/15 60 2:0:1:0

2 Neutral-Grip Pulldown 3 5, 5/10, 5/10/15 60 2:0:1:0

3 Reverse-Grip Machine Row 3 5, 5/10, 5/10/15 60 2:0:2:2

4 T-Bar Row 3 5, 5/10, 5/10/15 60 2:0:2:2

5 Machine Preacher Curl 3 5, 5/10, 5/10/15 60 2:0:2:2

6 Cable Curl 3 5, 5/10, 5/10/15 60 3:1:2:0

7 Cardio N/A 30 minutes N/A N/A Moderate Intensity

8 Twist N/A 300 N/A N/A

DAY 1: P.M. WORKOUT — CALVES + ABS + CARDIO ACTUAL REPS + WEIGHT LIFTED


1 Seated Calf Raise 3 5, 10, 15 reps 60 2:0:1:0 Superset with Hanging leg raise

2 Hanging Leg Raise 3 To Failure 60 2:0:1:0


Resting one second per rep of each rep in dropsets for example: in set 3, rest 5 seconds, then 10 seconds

Superset with Hanging Leg Raise



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DAY 2: A.M. WORKOUT — SHOULDERS + TRICEPS ACTUAL REPS + WEIGHT LIFTED


1 Machine Military Press 3 5, 5/10, 5/10/15 60 2:0:1:0

2 Rear Machine Fly 3 5, 5/10, 5/10/15 60 2:0:1:0

3 Machine Lateral Raise 3 5, 5/10, 5/10/15 60 2:0:2:2

4 Machine Shrug 3 5, 5/10, 5/10/15 60 2:0:2:2

5 Triceps Cable Pushdown 3 5, 5/10, 5/10/15 60 2:0:2:2

6 Overhead Rope Triceps Extension 3 10, 10/20, 10/20/30 60 3:1:2:0

7 Close-Grip Bench Press 3 10, 10/15, 10/15/20 60 N/A



DAY 2: P.M. WORKOUT — CARDIO ACTUAL REPS + INTENSITY

# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME

1 Cardio N/A 30 minutes N/A 2:0:2:2 Moderate Intensity




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DAY 2: ACTIVE REST ACTUAL REPS + INTENSITY


1 Cardio N/A 40 Minutes N/A 2:0:1:0

2 Twist N/A 300 N/A 2:0:1:0


ACCEPT OR TOLERATE.



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DAY 4: A.M. WORKOUT — LEGS ACTUAL REPS + WEIGHT LIFTED


1 Leg Extension 3 10, 10/20, 10/20/30 60 2:0:1:0

2 Standing Hack Press 3 10, 10/20, 10/20/30 60 2:0:1:0

3 Single-Leg Hamstring Curl 3 10, 10/20, 10/20/30 60 2:0:2:2

4 Hack Squat 3 10, 10/20, 10/20/30 60 2:0:2:2






1 Cardio N/A 30 minutes N/A 2:0:2:2 Moderate Intensity



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DAY 5: A.M. WORKOUT — CHEST + CALVES ACTUAL REPS + WEIGHT LIFTED


1 Decline Chest Press 3 10, 10/20, 10/20/30 60 2:0:1:0

2 Incline Chest Press 3 10, 10/20, 10/20/30 60 2:0:1:0

3 Lower Fly Machine Crossover 3 10, 10/20, 10/20/30 60 2:0:2:2

4 Calf Raise 3 10, 10/20, 10/20/30 60 2:0:2:2



Rest one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds

DAY 5: P.M. WORKOUT — CARDIO + ABS ACTUAL REPS + WEIGHT LIFTED

# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET 4 SET 5

1 Cardio N/A 30 minutes N/A 2:0:1:0

2 Decline Sit-Up 5 To failure 60 2:0:1:0




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2 Twist N/A 300 N/A 2:0:1:0




2 Twist N/A 300 N/A 2:0:1:0



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# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET 4

1 Low Hammer Row 4 10, 10, 10/20, 10/20/10 60 2:0:1:0

2 Seated Cable Row 4 10, 10, 10/20, 10/20/10 60 2:0:1:0

3 Chest-Supported 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 Bent-Over Row

4 Lat Pulldown 4 10, 10, 10/20, 10/20/10 60 2:0:2:2

5 Spider Curl 4 10, 10, 10/20, 10/20/10 60 2:0:2:2

6 High-Pulley Cable Curl 4 10, 10, 10/20, 10/20/10 60 3:1:2:0

7 Cardio N/A 40 Minutes N/A N/A Moderate Intensity




1 Seated Calf Raise 3 5, 10, 15 reps 60 2:0:1:0

2 Hanging Leg Raise 3 To Failure 60 2:0:1:0


Reps, resting one second per rep of each rep in dropsets




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1 Rear Delt Dumbbell Raise 4 10, 10, 10/20, 10/20/10 60 2:0:1:0

2 Hammer Shoulder Press 4 10, 10, 10/20, 10/20/10 60 2:0:1:0

3 Dumbbell Lateral Raise 4 10, 10, 10/20, 10/20/10 60 2:0:2:2

4 Upright Row 4 10, 10, 10/20, 10/20/10 60 2:0:2:2

5 Triceps Pushdown 4 10, 10, 10/20, 10/20/10 60 2:0:2:2

6 Reverse-Grip Triceps Pulldown 4 10, 10, 10/20, 10/20/10 60 3:1:2:0

7 Lying Triceps Extension 4 10, 10, 10/20, 10/20/10 60 N/A





1 Cardio N/A 40 Minutes N/A 2:0:2:2 Moderate Intensity

Rest one second per rep of each rep in dropsetsfor example: in set 4, rest 10 seconds, then 20 seconds



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2 Twist N/A 300 N/A 2:0:1:0


ACCEPT OR TOLERATE.



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1 Lying Hamstring Curl 4 10, 10, 10/20, 10/20/10 60 2:0:1:0

2 Leg Extension 4 10, 10, 10/20, 10/20/10 60 2:0:1:0

3 Leg Press 4 10, 10, 10/20, 10/20/10 60 2:0:2:2

4 Squat Press 4 10, 10, 10/20, 10/20/10 60 2:0:2:2





1 Cardio N/A 40 Minutes N/A 2:0:2:2 Moderate Intensity

Reps, rest one second per rep of each rep in dropsets for example: in set 4, rest 10 seconds, then 20 seconds



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1 Incline Hammer Bench Press 4 10, 10/20, 10/20/30 60 2:0:1:0

2 Flat Hammer Press 4 10, 10, 10/20, 10/20/10 60 2:0:1:0

3 Cable Crossover 4 10, 10, 10/20, 10/20/10 60 2:0:2:2

4 Calf Raise (Leg Press Machine) 4 10, 10, 10/20, 10/20/10 60 2:0:2:2




DAY 12: P.M. WORKOUT — CARDIO + ABS ACTUAL REPS + WEIGHT LIFTED

# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET 4 SET 5

1 Crunch 5 To Failure 60 2:0:1:0

2 Cardio N/A 40 Minutes N/A N/A




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2 Twist N/A 300 N/A 2:0:1:0




2 Twist N/A 300 N/A 2:0:1:0



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1 High Row 3 10, 10/10, 10/20/10 60 2:0:1:0

2 Reverse-Grip Lat Pulldown 3 10, 10/10, 10/20/10 60 2:0:1:0

3 Machine Row 3 10, 10/10, 10/20/10 60 2:0:2:2

4 Hyperxtension 3 10, 10/10, 10/20/10 60 2:0:2:2

5 Machine Preacher Curl 3 10, 10/10, 10/20/10 60 2:0:2:2

6 Barbell Curl 3 10, 10/10, 10/20/10 60 3:1:2:0






1 Seated Calf Raise 3 10, 10/10, 10/20/10 60 2:0:1:0

2 Lying Leg Raise 3 To Failure 60 2:0:1:0


Superset with Lying Leg Raise



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# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET4

1 Seated Front Raise to 4 10, 10/10, 10/20/10 60 2:0:1:0 Standing Front Raise

2 Seated Lateral Raise to 4 10, 10/10, 10/20/10 60 2:0:1:0 Standing Lateral Raise

3 Rear Cable Crossover 4 10, 10/10, 10/20/10 60 2:0:2:2

4 Dumbbell Shrug 4 10, 10/10, 10/20/10 60 2:0:2:2

5 Triceps Rope Extension 4 10, 10/10, 10/20/10 60 2:0:2:2

6 Reverse-Grip Triceps Pushdown 4 10, 10/10, 10/20/10 60 3:1:2:0

7 Seated Triceps Extension 4 10, 10/10, 10/20/10 60 N/A

8 Cardio N/A 45 minutes N/A N/A


Reps, rest one second per rep of each rep in dropsets (for example: in set 3, rest 10 seconds, then 20 seconds).

DAY 16: P.M. WORKOUT — CARDIO + ABS ACTUAL REPS + INTENSITY





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DAY 17: A.M. WORKOUT — ACTIVE REST ACTUAL REPS + INTENSITY



2 Twist N/A 300 N/A 2:0:1:0

DAY 17: P.M. WORKOUT — ACTIVE REST ACTUAL REPS + INTENSITY



2 Twist N/A 300 N/A 2:0:1:0



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1 Leg Extensions 3 10, 10/10, 10/20/10 60 2:0:1:0

2 Squat Machine Press 3 10, 10/10, 10/20/10 60 2:0:1:0

3 Lying Hamstring Curl 3 10, 10/10, 10/20/10 60 2:0:2:2

4 Parallel Leg Press 3 10, 10/10, 10/20/10 60 2:0:2:2



Reps, resting one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds






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DAY 19: A.M. WORKOUT — CHEST + CALVES + ABS ACTUAL REPS + WEIGHT LIFTED

# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET4

1 Machine Fly 3 10, 10/10, 10/20/10 60 2:0:1:0

2 Decline Dumbbell Flyes 3 10, 10/10, 10/20/10 60 2:0:1:0

3 Incline Cable Flye 3 10, 10/10, 10/20/10 60 2:0:2:2

4 Standing Calf Raise 3 10, 10/10, 10/20/10 60 2:0:2:2

5 Swiss Ball Abdominal Crunch 4 To Failure 60 N/A


Reps, resting one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds



1 Cardio 1 45 Minutes N/A N/A Moderate Intensity



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2 Twist N/A 300 N/A 2:0:1:0


ACCEPT OR TOLERATE.






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2 Twist N/A 300 N/A 2:0:1:0






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1 Hammer Low Row 3 10/5, 10/10, 20 60 2:0:1:0

2 Hammer Mid Row 3 10/5, 10/10, 20 60 2:0:1:0

3 Hammer Reverse Pulldown 3 10/5, 10/10, 20 60 2:0:2:2

4 Lat Pulldown 3 10/5, 10/10, 20 60 2:0:2:2

5 High-Pulley Cable Curl 3 10/5, 10/10, 20 60 2:0:2:2

6 Standing Preacher Curl 3 10/5, 10/10, 20 60 3:1:2:0



Reps, rest one second per rep of each rep in dropsets for example: in sets 1 and 2, rest 10 seconds before dropset






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1 Supported Dumbbell Rear Raise 3 10/5, 10/10, 20 60 2:0:1:0

2 Dumbbell Deltoid 3 10/5, 10/10, 20 60 2:0:1:0 "around the world"

3 Incline Fron Dumbbell Raise 3 10/5, 10/10, 20 60 2:0:2:2

4 Machine Shrug 3 10/5, 10/10, 20 60 2:0:2:2

5 Cable Triceps Pushdown 3 10/5, 10/10, 20 60 2:0:2:2

6 Overhead Cable 3 10/5, 10/10, 20 60 3:1:2:0 Triceps Extension

7 Cable Triceps Kick back 3 10/5, 10/10, 20 60 N/A




DAY 23: P.M. WORKOUT — ABS + CARDIO ACTUAL REPS + WEIGHT LIFTED


1 Seated Calf Raise 3 10/5, 10/10, 20 60 2:0:1:0

2 Weighted Sit-Up 3 To Failure 60 2:0:1:0





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2 Twist N/A 300 N/A 2:0:1:0






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1 Leg Extensions 3 10/5, 10/10, 20 60 2:0:1:0

2 Hack Squat 3 10/5, 10/10, 20 60 2:0:1:0

3 Seated Hamstring Curl 3 10/5, 10/10, 20 60 2:0:2:2

4 Standing Hamstring Curl 3 10/5, 10/10, 20 60 2:0:2:2









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1 Incline Hammer Bench Press 3 10/5, 10/10, 20 60 2:0:1:0

2 Flat Hammer Press 3 10/5, 10/10, 20 60 2:0:1:0

3 Cable Crossover 3 10/5, 10/10, 20 60 2:0:2:2

4 Calf Raise (Leg Press Machine) 3 10/5, 10/10, 20 60 2:0:2:2









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EATING FOR FAT LOSS

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Abs are made in the kitchen. If you aren’t prepared to get your calculator out and

measure your food, then you’re not going to get shredded on this plan. Food is fuel,

consume what’s necessary for your goals and don’t go any further. Anybody can train

with a certain degree of intensity for 60 minutes, but it takes real mental strength to

consistently stick to a pre-planned diet day after day. This is especially the case

when you want some candy or a pizza.

Don’t be mistaken, if you’ve got limited will-power then you might need to find another

program that helps you justify the need for that s*** because I won’t. You’ve come to me

for results, so I’m showing you how it’s done, but you do need to listen.

Like you always do on my program, you’re going to be eating a meal every

3 hours to encourage your metabolism to burn fast and to feed your muscles.

It also helps push back cravings and makes for more steady energy levels.

In the next pages, I’ve put the whole plan together for you so all you

need is a calculator and a shopping list. Then you can get started.

GET SHREDDING DOWN TO AN ART

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On this program, I’ll explain exactly what to eat, how to prepare it and

even when to eat it. Before we go through that, I just need you to go

through your cupboard and clear them of any junk foods that may

be in place.

NEXT, TAKE A TRIP TO YOUR LOCAL STORE AND PURCHASE THE FOLLOWING:

Tupperware Food scale

Shakers Measuring cups

Drink bottles Ice blocks

Cooler bags

There’s no question that you’re going to need more fuel on training

days because my workouts are always intense – you can expect

nothing less. However, as this program goes on, you will see a


reduction in calories to keep the fat coming off. This is how you force

your body to use stored fat as energy instead.

This is going to cause some stress on your body, so making sure that

you’re eating everything you need to is imperative to help keep your

cortisol levels in check.

This program has a very specific formula to follow that will guarantee

the results you’ve come here for. Every macro and calorie counts,

so don’t allow yourself to eat any more or less than is required.

You’ll notice that there’s no extra fat in your diet, only those that

Naturally occur through your protein sources such as salmon and

steak. The reason is simple: I don’t want to put any unnecessary fat

in your diet because we need your body to burn what it already has

stored. You’re only permitted to have one serving of lean red meat or

salmon per day - no more than that please.

FORMULAS FOR PROTEIN ANDCOMPLEX CARB REQUIREMENTS:

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DAILY PROTEIN REQUIREMENTS:1.18 x lbs. of body weight

Example: 200 lbs. x 1.18 = 236 g of lean protein per day

DAILY COMPLEX CARB REQUIREMENTS:Week 1: .65 x lbs. of body weight

Example: 200 lbs. x .65 = 130 g of starch carbs daily

Week 2: .58 x lbs. of body weight


Week 3: .53 x lbs. of body weight



FORMULAS FOR CARB DEPLETION & LOADING PROCESS FOR "AFTER" IMAGES:

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WEEK 4, DAYS 22-23: .47 x lbs. of body weight


WEEK 4, DAYS 24-25: .35 x lbs. of body weight


WEEK 4, DAYS 26-27: .28 x lbs. of body weight (for 2 days)


WEEK 4, DAY 28 (PHOTO DAY): .50 x lbs. of body weight (for 1 day)



SOME OTHER NOTES TO KEEP IN MIND:

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Eat as many green vegetables as you need to keep full. Graze on vegetables all day if you can. Lightly dip them

in an acceptable dressing or mustard if needed for added flavor.

Don’t add any fats. You’re going to be getting sufficient amounts of Naturally occurring fats from the food on this plan,

so you don’t require any more than this.

Cook every meal yourself for the entire 4 weeks. Sorry no restaurants. Food prepared in the wrong manner will

knock you back at least 2 days, which we don’t have the luxury of sparing over the next 28 days.

Only eat Natural forms of meat, nothing processed. I’d recommend you go to a local butcher for higher quality cuts

and ask them to trim as much as the fat off as possible.

No dairy, wheat or gluten. This is intended to be an anti-inflammatory diet, because you’ll be getting all the inflammation

you can handle in the gym. The only dairy that is recommended comes from the KAGED MUSCLE® proteins of RE-KAGED

and KASEIN because both are pure grade with less than 1 gram of Lactose.


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2

3

4

5


SAMPLE OF MEAL PLAN

+ Your food will be relatively basic as you consume 6 meals per day, with a select few condiments and spices that are allowed.

MEAL 1:

• 6 Scrambled Egg Whites (no oil)

• Salt and Pepper

• 1/2 cup (1.5 oz / 40 grams) Oatmeal Cooked in Water

MEAL 2:

• 6oz Cooked Chicken Breast

• 1 cup Broccoli

• 1 cup Spinach

• 1/2 (1.5 oz / 40 grams) Cup of Cooked Brown Rice

MEAL 3:

• 6oz Grilled White Fish

• 1 cup Lettuce

• 1 cup Cucumber

• ½ Cup of Sweet Potato

MEAL 4:

• Post Workout 1 Scoop of RE-KAGED

MEAL 5:

• 6oz Grilled Steak

• 1 cup Broccoli

• 1 portion Spinach

• 1 portion Cabbage

MEAL 6:

• 1 Scoop of KASEIN Protein Shake or 1 Cup of Fat-Free Cottage Cheese.

On non-training days: Substitute a meal for your post workout protein shake instead of drinking a protein shake.


SAMPLE OF VEGETARIAN MEAL PLAN

+ Your food will be relatively basic as you consume 6 meals per day, with a select few condiments and spices that are allowed.

MEAL 1:

• 6 Scrambled Egg Whites (no oil)

• Salt and Pepper

• 1/2 cup (1.5 oz / 40 grams) Oatmeal Cooked in Water

MEAL 2:

• 1 cup Fat Free Cottage Cheese

• 1 cup Broccoli

• 1 cup Spinach

• 1/2 (1.5 oz / 40 grams) Cup of Cooked Brown Rice

MEAL 3:

• 1 cup Low Fat Tofu

• 1 cup Lettuce

• 1 cup Cucumber

• ½ Cup of Sweet Potato

MEAL 4:

• Post Workout 1 Scoop of RE-KAGED

MEAL 5:

• 4 Egg White Omelet (no oil)

• 1 cup Mushrooms

• 1 portion Tomatoes

• 1 portion Spring Onions

MEAL 6:

• 1 Scoop of KASEIN Protein Shake or 1 Cup of Fat-Free Cottage Cheese.

On non-training days: Substitute a meal for your post workout protein shake instead of drinking a protein shake.


GROCERY SHOPPING LIST

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PROTEIN

Fish

Poultry

Lean steak

KAGED MUSCLE RE-KAGED

KAGED MUSCLE KASEIN

Egg whites

FOR VEGETARIANS: (ADDITIONAL TO RE-KAGED, KASEIN AND EGG WHITES)

Tofu

Soy

Low-fat cottage cheese/paneer

COMPLEX/STARCHY CARBOHYDRATES

Quinoa

Oats

Sweet potato

Brown Rice

FIBROUS CARBOHYDRATES

Asparagus

Broccoli

Spinach

Lettuce

Kale

Cucumber

FLUIDS

Green tea

Black coffee (no more than two cups per day)

KAGED MUSCLE HYDRA-CHARGE

Water

THE SCIENCE OF 4WEEKS2SHRED

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I’ve always said knowledge without mileage is bullshit, so you can rest assured that with my 18 years of experience and the backing of science, my program really works. I’m going to explain some of the science to you now.

The high protein content is going to help you retain your muscle

rather than lose it, whilst being in a calorie deficit. This is the most

important part of your diet because you need to protect your muscle

to get the shape you want, protecting it against catabolism. The lower

fat intake is going to mean that your body is going to have to seek out

other energy sources to get by on, which will come from your stored

fat. This is how you will come to look leaner.

I’ve always been in favor of keeping carbs in the diet. Anybody who

follows my training program needs them because my workouts are

more intense than anything you’ve had to face before. For sure, if you’re

obese and are leading a sedentary lifestyle, cutting carbs down makes

sense. This isn’t the case if you’re following my training program however.

CARBS ARE IMPORTANT FOR SEVERAL REASONS. BASED ON STUDIES, CARBOHYDRATES WHEN DIETING CAN HELP:

Maximize high-intensity exercise

Reduce cortisol and aid in recovery after exercise

Reduce gluconeogenesis, the biological breakdown of using amino

acids and proteins for energy. By reducing this process, you can

minimize muscle loss when dieting

Increase muscle protein synthesis, the process of adding

new muscle fibers and proteins

Increased insulin levels and nutrient delivery to the muscle

Increase workout volume and reduce fatigue, allowing you to train

for longer with higher intensity.

THE SCIENCE OF 4WEEKS2SHRED

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Remember, the most important part of this transformation plan or any

fat loss plan is consistency. This is especially true for 4weeks2shred as

with only 28 days to transform, there’s zero room for error.

Just one day a week can quickly wreck your results, accounting

for 16% of the total period. Remember to stay consistent, all day,

everyday. It’s only 28 days and best of all, it’s going to give you an

extreme amount of motivation and momentum when you see the

results it provides.

To compliment your nutrition plan, you need supplements to plug in

the holes and maximize your results. Everything counts over the next

28 days, getting your supplementation right is going to be crucial. Now

that you’ve got your diet sorted, lets talk about supplements for the

next 28 days.

REMEMBER TO STAY CONSISTENT,

ALL DAY, EVERYDAY.

YOUR INTRODUCTION TO SUPPLEMENTS

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You’d be surprised how many supplements don’t come close to giving you the results they’re supposed to because of disingenuous brands that under dose their products all in the name of extra dollars. On the 4Weeks2Shred plan you’re going to be using the world’s best supplements, KAGED MUSCLE®.

KAGED MUSCLE have every product 3rd party batch tested as an act of total transparency. This means they carry the coveted MicroPure label. Every product is BSCG certified of Banned Substances and we use the very best Patented ingredients from around the world. Every process we use is of the highest standard, including fermentation, natural flavors and natural colors.

The 4Weeks2Shred program is all about heightening your rate of thermogenesis and making your body extremely efficient at mobilizing fat ready for disposal. The supplement plan you’ve been given below does exactly this with precision, which is also backed by the latest scientific research.


SUPPLEMENT PLAN

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UPON WAKING

• 5g KAGED MUSCLE Glutamine

• 5g KAGED MUSCLE BCAA

• High EPA/DHA Omega 3

• 500 IU Vitamin D

• 1 Scoop KAGED MUSCLE HYDRA-CHARGE

35 MINUTES PRE-WORKOUT

• 1 Scoop KAGED MUSCLE PRE-KAGED

DURING THE WORKOUT

• 1 Scoop KAGED MUSCLE IN-KAGED

IMMEDIATELY POST WORKOUT

• 1 Scoop KAGED MUSCLE RE-KAGED

• 5g KAGED MUSCLE BCAA

BEFORE BED

• 5g KAGED MUSCLE Glutamine

• High EPA/DHA Omega 3

• 1 Scoop of KAGED MUSCLE KASEIN

• 1 Scoop KAGED MUSCLE HYDRA-CHARGE

BEFORE MEALS

• Take CLEAN BURN 3 times per day before meals.

ON REST DAYS:

Take 3 servings of Citrulline, 2 servings of Creatine HCl, 4

servings of Glutamine, and 3 servings of BCAA. Take 4 servings

of Hydra-Charge, all mixed within a gallon jug and sipped on

throughout the day.

PRE-KAGED & IN-KAGED

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PRE-KAGED and IN-KAGED are two of the most powerful supplements to support your intense training sessions. They provide scientifically proven patented ingredients to help enhance your workouts like nothing you’ve ever tried before.

TOGETHER, THEY ARE DESIGNED TO HELP:

Fend off fatigue Promote muscle recovery Increase strength Heighten mental focus and performance Increase muscular endurance Increase anabolism

These two products are the only way to start your workout if you crave maximal performance. As the workout progresses, you will be able to fight fatigue and sustain the intensity levels right until the end.


LEARN MORE LEARN MORE

PURCHASE PURCHASE

https://www.kagedmuscle.com/collections/kmsupplements/products/pre-kaged?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=purchase

https://www.kagedmuscle.com/collections/kmsupplements/products/pre-kaged?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=learnmore

https://www.kagedmuscle.com/collections/kmsupplements/products/in-kaged?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=purchase

https://www.kagedmuscle.com/collections/kmsupplements/products/in-kaged?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=learnmore

RE-KAGED+

RE-KAGED plays a key role in the post workout anabolic window. Without optimizing this period, you simply won’t maximize your progress. Remember, muscle growth occurs after the gym, not during your workout.

By using RE-KAGED over traditional whey protein, you can help take your post-workout nutrition protocol to the next level. First, RE-KAGED uses the most advanced form of whey protein isolates, which have been proven to maximize digestion and absorption rates to boost muscle protein synthesis and get the nutrients into the muscles as soon as possible. This is achieved with the addition of the patented ingredient, ProHydrolase.

In addition to the unique type of whey protein that you wouldn’t find in most commercial proteins, RE-KAGED also includes unique ingredients that will help take your transformation to the next level.

THIS INCLUDES:

28 g of Non-GMO Whey Protein Isolate 7 g of Glutamine and Glutamic Acid (4 g naturally occurring from WPI +

3 g of Free Form L-Glutamine) Patented BetaPower™ (betaine) Patented Creatine HCl Super Enzyme ProHydrolase®, which breaks down (hydrolyzes)

whey protein into smaller particle sizes for maximum absorption.

It’s clear to see that RE-KAGED is way more than just a protein shake, it’s a complete recovery blend that you will not find anywhere else! The combination of glutamine, creatine and betaine all combine to help make muscle soreness or DOMS a thing of the past, allowing you to train harder, for longer even when dieting.


LEARN MOREPURCHASE

https://www.kagedmuscle.com/collections/kmsupplements/products/re-kaged?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=purchase

https://www.kagedmuscle.com/collections/kmsupplements/products/re-kaged?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=learnmore

KASEIN+

KASEIN is an advanced casein protein formula designed to be the perfect night time supplement to fend against catabolism. The protein comes from ultra-premium cold processed micellar casein isolate. To end your day, you need to know that you’re going to bed with the right balance of amino acids, which are going to feed your muscles for the hours you’re without food.

KASEIN supports an elevation in muscle protein synthesis levels for up to 7 hours, helping you stay anabolic all night long. The proteins in this product are pH sensitive, causing them to thicken once they reach the acidic environment of the stomach. This slows down the release of amino acids into your blood stream, which is why it’s the perfect pre-bedtime supplement for you.


LEARN MOREPURCHASE

https://www.kagedmuscle.com/collections/kmsupplements/products/kasein?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=purchase

https://www.kagedmuscle.com/collections/kmsupplements/products/kasein?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=learnmore

CREATINE HCL+

Creatine is a proven route to becoming stronger, having more endurance and bigger muscles. However, that’s only half the story. Creatine HCl is the most premium, highly concentrated form of creatine available, and our source is the original patented version.

When you take Creatine HCl, you will boost your ATP production, giving your muscles the ability to perform at a higher level. Your lifts will go up and you’ll appear fuller because the Creatine HCl pulls water into your muscle.

Creatine is the perfect supplement to use on a shred program to help sustain performance and muscle size.



PURCHASE PURCHASE

https://www.kagedmuscle.com/collections/kmsupplements/products/creatine-hcl?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=purchase

https://www.kagedmuscle.com/collections/kmsupplements/products/creatine-hcl?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=purchase

https://www.kagedmuscle.com/collections/kmsupplements/products/creatine-hcl?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=learnmore

https://www.kagedmuscle.com/collections/kmsupplements/products/creatine-hcl?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=learnmore

GLUTAMINE & BCAAS

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Most of you will be aware of the importance of BCAAs, which becomes even more acute when you’re in a calorie deficit. BCAAs are the three key amino acids that your muscles need to lay down new muscle and during 4weeks2shred, they will also play an important role at meals and around the workouts to reduce any muscle breakdown that would otherwise occur.

By adding in BCAAs, you can ensure you help support muscle protein synthesis throughout the day and also improve recovery. Glutamine plays a similarly important role, being one of the most abundant amino acids, it is quickly depleted during intense exercise.

Glutamine has been shown to play a role in gut health, along with also supporting your recovery when dieting.



PURCHASE PURCHASE

https://www.kagedmuscle.com/collections/kmsupplements/products/glutamine?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=purchase

https://www.kagedmuscle.com/collections/kmsupplements/products/glutamine?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=learnmore

https://www.kagedmuscle.com/collections/kmsupplements/products/bcaa-2-1-1?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=purchase

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HYDRA-CHARGE+

Hydra-Charge provides a powerhouse of flavor that is also packed with nutrients while acting as a flavoring system for your water. Hydra-Charge supports hydration and the body’s natural defenses before, during and after intense training.

Hydra-Charge contains five essential electrolytes from coconut water and is combined with SPECTRA, a scientifically balanced blend to support antioxidant levels.

DURING THE 4WEEKS2SHRED, HYDRA-CHARGE IS GOING TO ENSURE YOU REACH YOUR TRANSFORMATION GOALS BY PROVIDING 2 KEY BENEFITS:

1. First, the antioxidants will play a key role in reducing oxidative stress and cortisol, which can cause damage to your cells and are known to elevate when dieting. When cortisol spikes up for a long period of time, it can lead to all kinds of issues such as poor recovery, fatigue, muscle damage, muscle loss and even blunting fat loss.

2. The second benefit of Hydra-Charge is of course, hydration. While many people think of hydration as just water, it is in fact the balance of water and electrolytes. As you will be eating single ingredient “clean foods”, it’s even more important to consume some high quality electrolytes. Adequate water and electrolytes play a role in fat loss, along with transporting nutrients around the body, improving the nutrient delivery of key amino acids to your muscle!


LEARN MOREPURCHASE

https://www.kagedmuscle.com/collections/kmsupplements/products/hydra-charge?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=purchase

https://www.kagedmuscle.com/collections/kmsupplements/products/hydra-charge?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=learnmore

CLEAN BURN+

Clean Burn will help kick your body’s fat-burning machinery into high gear.

This fat loss support supplement is unique as it attacks the problem from all angles, helping to provide the energy you need to power through tough workouts and enabling your body to burn fat more efficiently. It relies on specialized, patented ingredients that offer proven results.

CLEAN BURN IS FORMULATED TO HELP:

Transport fatty acids to the cells for energy with Carnipure Ignite your metabolism to burn more calories with Capsimax Stabilize blood sugar levels to assist with fat loss with Chromemate Prevent sugar cravings to avoid reaching for that mid-afternoon sugary snack

with gymnema syvestre extract


LEARN MOREPURCHASE

https://www.kagedmuscle.com/collections/kmsupplements/products/clean-burn?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=purchase

https://www.kagedmuscle.com/collections/kmsupplements/products/clean-burn?utm_campaign=4w2sEb&utm_medium=Ebook&utm_source=4weeks2shredEbook&utm_content=learnmore

OTHER SUPPLEMENTS

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Fish Oils

Supplementing with an omega 3 fish oil, rich in EPA/DHA is going to support your joints on this program, boost your natural testosterone and improve fat loss. Diets high in protein usually have enough omega 6s, so you need the extra omega 3s to balance that ratio. Otherwise, it can effect health and performance.

Vitamin D

Nearly everybody in the Western world is deficient in Vitamin D, or runs the risk of it especially through the darker months of the year. Vitamin D has lots of functions which we require, such as immune health. However it’s really well known for promoting healthy bones which is of real importance to you as someone who’s about to put your body through physical torture in the gym!


TAKE ACTION NOW!

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The time has come to take this plan and action it. Anybody can sit

down and read through the best fat loss program in the world. It takes

a very different type of beast to see it through. To reiterate, if it is fat

loss you seek, the next 28 days will surprise even the most skeptical

of minds if you apply it as you’ve been told.

DO THE FOLLOWING NOW: GET your groceries list together and purchase your foods

EMPTY your cupboards of all banished foods

BUY yourself some Tupperware containers

MAKE sure your gym is appropriate for this plan

ORDER your KAGED MUSCLE supplements

DO Day 1 of the plan within the next 3 days

I’ll be there by your side at all times, so just do as I say.

LET'S CRUSH THIS TOGETHER!

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