Week four is well and truly over and we have to admit that week 4 seemed like the hardest yet! The half way point is always a difficult one but now that it is out of the way, we can refocus and plough through the next 4 weeks with energy, enthusiasm and self belief.
You've made it this far so there is no reason why you cant make it through the next 2 quarters. Even if you are not progressing at the rate that you expected, do not give up! You still have another 4 weeks to make some big changes.
This week, we need to focus on making those small changes that will make the biggest differences. To do this you need to first take some further progress pictures and re take your measurements. Compare these new pictures and measurements with the ones from the start of the shred and note down the areas where you have made the most progress. This will help with motivation! Next, think about your training... Have you been feeling sore quite often? Have you been lacking energy? Have you noticed that you are unable to hit it hard on some days? The information from your pictures and the answers to these questions will help you craft your food and training plan over the next 2 weeks. We have given you an example diet and exercise plan for the next two weeks but for best results, think about your progress and adapt the plan to suit. If you're feeling overly sore, you need more protein! Don't be afraid to add more lean protein, as this will help your muscles grow and repair. If you're lacking energy, add some additional clean carbs prior to your workout. Pure Dextrose, pre-workout is perfect for this. If you feel like you haven't shifted enough fat, make sure that your diet is near perfect and that you are getting a decent amount of good fats to help with your fat burn. You may also want to inject some fat burning power this week! Tanked Strike is a fat burner that gets great reviews and contains a full 4 week cycle, which is perfect for this point in the shred. For those who are looking for a non thermogenic fat burner, try CLA to help you burn fat quicker.
Your Example Shredding Diet
The diet is based on an 84kg male, age 28 with 20% body fat. Aiming for aggressive fat loss. to get your own tailor macro split, please click here.
Total Daily MACROS (4 Meal Split)
MACROS per day 260.78 carbs | 227.45g Protein | 58.9g Fat | 2426.6 Calories
One Serving of Protein Pancakes, 1 sliced Banana, 50g peanut butter
48g Carbs | 37.8g Protein | 36g Fat | 664 Calories
226g low fat cottage cheese, 200g strawberries on a slice of toasted whole wheat bread
72g Carbs | 23.3g Protein | 4g Fat | 355 Calories
Medium Chicken breast, 200g cherry tomatoes, 200g Brown rice
52.6g Carbs | 60g Protein | 8g Fat | 536.3 Calories
Premium Protein Flapjack
37.4g Carbs | 18.3g Protein | 7.2g Fat | 273 Calories
Post Workout Shake
Performance Diet Whey
4.48g Carbs | 21.75g Protein | 1.67g Fat | 120 Calories
91g Broccoli, 180g sweet potato, 1 tin of tuna
43.3g Carbs | 48.3g Protein | 2g Fat | 384.3 Calories
One serving Pure Casein
3g carbs | 18g Protein | 0.27g Fat | 94 Calories
For the next stage of your trainig, try this 4 day split!Your Workout
Day 1: Barbell Circuit
4 rounds - 10 reps, with 2 minutes rest period between rounds!
Working at a rate of 75% of your 1RM
- Dead Lifts
- Back Squats
- Bench Press
Day 2: Kettle Bell Circuit
3 rounds - 15 reps, with 60 seconds rest period between rounds!
Working at a rate of 65% of your 1RM
Day 3: Body Weight Circuit
3 rounds - 1 minute max reps for each exercise, 60 seconds rest between rounds!
Working flat out, whilst controlling form.
- Box Jumps
- Press ups
Day 4: Dumbbell Circuit
4 rounds - 10 reps with 60 seconds rest between rounds!
Working at a rate of 75% of your 1RM
- Dead lift burpee
- Overhead farmers walk
- Step ups
- Pull overs
- One arm bench press (L & R)
5 focus points for this week!
- Mix up your training by following the plan or changing your exercises and increasing intensity.
- Reduce your overall calorie intake. If you're struggling, use this helpful MACRO calculator
- Retake your progress pictures and measurements
- Find your motivation by writing down why you started, how far you've come and what you want to achieve.
- Focus on your nutrition and include as many fat burning foods as possible!
Good luck with week 5 and join us on social using #BBWShred