Bodybuilding.com - Getting Shredded - A Five Day Diet And Training Guide!

- Christopher Mohr

5-day training and diet guide to help you get shredded - not in 5 days, but it's a
start to get you on the right foot. This is no sciency mumbo jumbo - this is what to
eat and how to train. This is based on a 45% carbs, 35% protein, and 20% fat,
and is designed for a 215 lb male.

I wrote a previous article on gaining mass; it gave a formula on how to calculate

your caloric needs. Review that piece, determine your needs, and multiply by 20%
to cut back. Fat loss requires a calorie reduction through diet and through exercise.

Last week, I discussed some "must do" tips to lose fat; combine those tips with a
fat loss program, such as this, and you'll be on your way.

5-Day Diet & Training Guide

Day 1

Day 1: Diet.
Meal Amount Food Energy
½ cup Rolled oats
407 calories
Meal ½ Banana
39g Carbs, 37g
1 2 Egg yolks
Protein, 13g Fat
6 Egg whites
1 cup Plain nonfat yogurt
Meal 1 cup Nonfat cottage cheese 450 calories
2 1 cup Red grapes 41g C, 40g P, 14g F
1 tbsp Flax oil
3 cups Spinach leaves
2 strips Turkey bacon
½ cup Black beans
Meal ½ cup Mushrooms 347 calories
3 1 cup Chopped carrots 38g C, 31g P, 9g F
3 oz Grilled chicken
- Balsamic vinegar with
Italian seasoning
2 Apples
Meal 435 calories
1 oz Walnuts
4 42g C, 34g P, 14g F
1½ scoop Protein powder
3 oz Grilled salmon
Meal 416 calories
½ cup Brown rice
5 50g C, 24g P, 13g F
2 cups Steamed Swiss chard

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Bodybuilding.com - Getting Shredded - A Five Day Diet And Training Guide! - Christopher Mohr

1 cup Nonfat cottage cheese

1 oz Toasted almonds
1 cup Cherry tomatoes, basil
Meal 357 calories
leaves, & balsamic
6 19g C, 34g P, 14g F
vinegar (mix all
ingredients together and
eat)

Day 1: Training - Workout 1A.

Order* Exercise Sets Reps Tempo** Rest
A Squat 2-3 12-15 2,2,1 60 seconds
B1 Seated Row 2-3 12-15 2,1,1 60 seconds
B2 Step Up 2-3 12-15 2,1,1 60 seconds
C1 Inc DB Press 2-3 12-15 2,1,1 60 seconds
C2 DB Lunge 2-3 12-15 2,1,1 60 seconds
D Swiss Ball Crunch 2-3 12-15 2,0,2 60 seconds

Click Here For A Printable Log Of This Routine.

*B1 & B2, and C1 & C2 are supersets. Perform one set of each exercise in a circuit
format, until you have completed all the work sets.

**Tempo refers to lifting speed. The first number is lowering, the second is pausing
in the bottom position, and the third is lifting. So a 4,2,2 tempo would be a 4-second
lowering, a 2-second pause, and a 2-second lift.

Day 2

Day 2: Diet.
Meal Amount Food Energy
1 cup Plain nonfat yogurt
1 cup Nonfat cottage cheese 450 calories
Meal 1
1 cup Red grapes 41g C, 40g P, 14g F
1 tbsp Flax oil
2 cups Nonfat chocolate milk* 316 calories
Meal 2
52g C, 16g P, 0g F
½ cup Oat bran
1 cup Frozen blueberries
399 calories
Meal 3 1 tbsp Flax seed
49g C, 33g P, 12g F
½ oz Walnuts
1 scoop Protein powder

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Bodybuilding.com - Getting Shredded - A Five Day Diet And Training Guide! - Christopher Mohr

3 oz Canned salmon
1 cup Cooked barley 448 calories
Meal 4
1 tsp Balsamic vinaigrette 48g C, 35g P, 11g F
½ cup Nonfat cottage cheese
3 oz Grilled pork chops
1 med Baked sweet potato 379 calories
Meal 5
1 cup Steamed broccoli 45g C, 28g P, 9g F
1 med Orange
1 Your favorite MRP
460 calories
Meal 6 1 cup Blackberries
44g C, 45g P, 10g F
2 tsp Flax oil

*Post-workout (one idea)

Day 2: Training.
Off

Day 3

Day 3: Diet.
Meal Amount Food Energy
1 cup Wheatena (measured
after cooking)
Meal 545 calories
1 Apple
1 50g C, 35g P, 15g F
1 cup Nonfat cottage cheese
1 oz Walnuts
2 slices Whole grain bread
Meal ½ Banana 389 calories
2 1 tbsp Natural peanut butter 39g C, 38g P, 9g F
1½ scoop Protein powder
2 Egg yolks
6 Egg whites
Meal 437 calories
1 cup Broccoli florets
3 55g C, 32g P, 10g F
½ cup Mixed bell peppers
2 Pears
3 cups Spinach leaves
2 strips Turkey bacon
½ cup Black beans
Meal ½ cup Mushrooms 347 calories
4 1 cup Chopped carrots 38g C, 31g P, 9g F
3 oz Grilled chicken
- Balsamic vinegar with

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Bodybuilding.com - Getting Shredded - A Five Day Diet And Training Guide! - Christopher Mohr

- Balsamic vinegar with

Italian seasoning
4 oz Ground turkey breast
burger
Meal 427 calories
1 cup Carrot sticks
5 54g C, 37g P, 7g F
½ cup Cooked quinoa
1 cup Nonfat milk
1 cup Plain nonfat yogurt
Meal 1 cup Nonfat cottage cheese 499 calories
6 1 cup Pineapple 60g C, 45g P, 8g F
1 tbsp Ground flax seed

Day 3: Training.
Intervals: 3
5 minute warm-up
30 seconds hard - 60 seconds easy = One round (which means 3
of these)

Day 4

Day 4: Diet.
Meal Amount Food Energy
½ cup Rolled oats
1 cup Cottage cheese
Meal 433 calories
1 cup Blueberries
1 53g C, 33g P, 8g F
1 tsp Flax oil and cinnamon to
taste*
2 Egg yolks
6 Egg whites
Meal 2 cups Spinach 350 calories
2 1 clove Garlic 35g C, 32g P, 10g F
1 cup Chopped yellow squash
1 Whole grapefruit
1 Orange
Meal 1 Apple 414 calories
3 1 oz Almonds 60g C, 18g P, 15g F
1 cup Vanilla yogurt
1 can Tuna in spring water
Meal ½ cup Black beans 448 calories
4 1 tsp Balsamic vinaigrette 42g C, 53g P, 7g F
1 Banana
1 Whole red pepper or

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Bodybuilding.com - Getting Shredded - A Five Day Diet And Training Guide! - Christopher Mohr

1 Whole red pepper or

orange pepper
Meal 5 oz 96% lean red meat 467 calories
5 1 cup Cooked barley 55g C, 39g P, 14g F
½ cup Sauteed mushrooms
½ cup Spaghetti sauce**
1 Your favorite MRP
Meal 460 calories
1 cup Frozen blueberries
6 44g C, 45g P, 6g F
2 tsp Ground flax seed

*Blend all ingredients and refrigerate overnight (should be pudding-like consistency).

**Cook red meat, add sauteed mushrooms and sauce. Remove stem from bell
pepper, stuff mixture into cavity and bake at 425 for 40 minutes.

Day 4: Training.
Off

Day 5

Day 5: Diet.
Meal Amount Food Energy
9 Egg whites
2 strips Turkey bacon
1 cup Spinach 385 calories
Meal 1
1 clove Garlic 42g C, 40g P, 6g F
1 Grapefruit
1 Apple
1 cup Plain nonfat yogurt
1 cup Nonfat cottage cheese
450 calories
Meal 2 1 cup Red grapes
41g C, 40g P, 14g F
1 tbsp Flax oil
1 cup Plain unsweetened tea
1 oz Walnuts
1 Banana 465 calories
Meal 3
1 cup Nonfat milk 39g C, 33g P, 19g F
1 scoop Protein
1 Whole wheat tortilla
½ cup Hummus
438 calories
Meal 4 1 handful Spinach leaves
49g C, 32g P, 11g F
3 oz Grilled chicken
½ cup Shredded carrots
3 oz Grilled pork chop

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Bodybuilding.com - Getting Shredded - A Five Day Diet And Training Guide! - Christopher Mohr

3 oz Grilled pork chop

1 Medium sweet potato 399 calories
Meal 5
1 cup Asparagus 42g C, 34g P, 9g F
1 cup Nonfat milk
1 cup Nonfat cottage cheese
1 cup Pineapple 472 calories
Meal 6
2 tbsp Wheat germ 41g C, 41g P, 16g F
1 oz Almonds

Day 5: Training.
Intervals: 3
5 minute warm-up
30 seconds hard - 60 seconds easy = One round (which means 3
of these total)

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