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4WEEKS2LEAN THE MOST INTENSIVE FAT LOSS PROGRAM TO GET YOU SUMMER READY!
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KRIS GETHIN’S 4WEEKS2LEAN
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KRIS GETHIN’S 4WEEKS2LEAN 4Weeks2Lean is the most intensive fat loss program, riddled with workouts that will challenge you 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 this is a proven blueprint of methodologies I’ve prescribed for nearly two decades.
IF YOU WANT THE MOST AGGRESSIVE TRANSFORMATION POSSIBLE IN JUST 28 DAYS, YOU’VE COME TO THE RIGHT PLACE.
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4WEEKS2LEAN WILL GIVE YOU:
1 COMPLETE 28 DAY TRAINING PLAN,
devised to shred every fiber and melt away fat so you get ripped while retaining all of your muscle
2 FULL CARDIO PROGRAM
to blast away the most resilient fat cells in your body
3 TOTAL DIET OVERHAUL
to optimize your body for the fastest route to fat loss
4 ELITE STANDARD SUPPLEMENTATION PROGRAM
to make the unchievable achievable
ARE YOU READY? LET’S DO THIS...
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MOTIVATION & MINDSET
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.
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UNDERSTAND YOUR REASON WHY
You cannot expect to feel motivated to work for something through
Always keep this “why” on hand – put it on your fridge so you see it
the challenge that lies ahead if you don’t know what it is you’re working
first thing in the morning, on your screen saver and on your alarm
for. Getting to the very core of your “why” is going to provide the fuel
clock screen. Pepper your environment with the very reason you’re
required to march on when the going gets tough, which it will from
choosing to make all of these sacrafices.
time to time. If it were easy, everybody would be walking around with the physique they wanted.
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
Do some soul searching now and discover what your true “why” is
has their own reasons; the important thing is that you know yours.
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.
What’s Your Why...
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BURN SOME BRIDGES
Some will sugar coat this but I will jump straight in and tell you that
It’s all within your control. You’ve just got to choose to push them
some people in your life are not right for you and they are the reason
aside for now. I understand that’s not always easy or pleasant, but
why you’re not where you want to be. I’ve previously discussed how
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
. That’s a scary fact because if those five people aren’t aligned with your direction
choose the correct relationships in life and leave those behind that aren’t a positive influence on you, you’re going to face problems.
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.
FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE.
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BUILD SOME NEW BRIDGES
Whenever you begin a new journey that’s is riddled with positive
conflict because you won’t be constantly justifying your actions to
intentions, you will attract new people into your life who have the
those around you. Instead, they’ll be encouraging you.
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
This is such a powerful transition in your day-to-day existence because
more extreme circumstances.
the dynamics of the way your world works completely changes for the better. No longer will you be wasting valuable energy and time arguing
Building these new bridges will give you a new lease on life plus make
about bulls***. Instead, they’ll be sharing conversations with like-
your transformation journey one that is loaded with self-fulfillment.
minded people who only want to see you succeed.
It will also relieve your stress levels and help you avoid unnecessary
BUILDING THESE NEW BRIDGES WILL GIVE YOU A NEW LEASE ON LIFE
MAKE YOUR TRANSFORMATION JOURNEY ONE THAT IS LOADED WITH SELF-FULFILLMENT.
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BECOME GOAL ORIENTATED
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…
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TRAINING FOR FAT LOSS
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TRAINING FOR FAT LOSS Training for muscle and working out to get lean aren’t actually that
The cardio you’ll be doing is split across AM and PM workouts so that
different. The real difference is the volume required. Most people
you get two spikes to your metabolism each day. As you can see from
associated getting shredded with loads of extra volume, which doesn’t
the program, the volume of cardio does increase with the plan, but
really make any sense. The training program for my 4Weeks2Lean is
that’s OK because it’s low impact on your body.
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 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.
IT'S ALL ABOUT MAXIMIZING INTENSITY TO BLAST YOUR FAT AWAY, WITHOUT DOING EXCESSIVE VOLUME.
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4WEEKS2LEAN WORKOUTS: DAY 1 DAY 1: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Resting one second per rep of each rep in dropsets for example: in set 3, rest 5 seconds, then 10 seconds
Moderate Intensity
DAY 1: P.M. WORKOUT — CALVES + ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
Seated Calf Raise
3
5, 10, 15 reps
60
2:0:1:0
Superset with Superset with Hanging leg raise Hanging Leg Raise
2
Hanging Leg Raise
3
To Failure
60
2:0:1:0
3
Cardio
N/A
30 minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 2 DAY 2: A.M. WORKOUT — SHOULDERS + TRICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
8
Cardio
N/A
30 minutes
N/A
N/A
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Resting one second per rep of each rep in dropsets for example: in set 3, rest 5 seconds, then 10 seconds
Moderate Intensity
DAY 2: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
30 minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 3 DAY 2: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
40 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE.
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4WEEKS2LEAN WORKOUTS: DAY 4 DAY 4: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
30 minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Resting one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 4: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
30 minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 5 DAY 5: A.M. WORKOUT — CHEST + CALVES
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
30 minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Rest one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 5: P.M. WORKOUT — CARDIO + ABS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
30 minutes
N/A
2:0:1:0
2
Decline Sit-Up
5
To failure
60
2:0:1:0
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
SET 5
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4WEEKS2LEAN WORKOUTS: DAY 6 DAY 6: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
40 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
4WEEKS2LEAN WORKOUTS: DAY 7 DAY 7: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
40 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
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4WEEKS2LEAN WORKOUTS: DAY 8 DAY 8: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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-ed Bent-Over Row
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
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
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
Reps, resting one second per rep of each rep in dropsets
Moderate Intensity
DAY 8: P.M. WORKOUT — CALVES + ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
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
3
Cardio
N/A
40 Minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
SET 4
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4WEEKS2LEAN WORKOUTS: DAY 9 DAY 9: A.M. WORKOUT — SHOULDERS + TRICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
8
Cardio
N/A
40 Minutes
N/A
N/A
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Rest one second per rep of each rep in dropsetsfor example: in set 4, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 9: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
40 Minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 10 DAY 2: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
45 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE.
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4WEEKS2LEAN WORKOUTS: DAY 11 DAY 11: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
40 Minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
SET 3
Reps, rest one second per rep of each rep in dropsets for example: in set 4, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 11: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
40 Minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 4
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4WEEKS2LEAN WORKOUTS: DAY 12 DAY 12: A.M. WORKOUT — CHEST + CALVES
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
40 Minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
Reps, rest one second per rep of each rep in dropsets for example: in set 4, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 12: P.M. WORKOUT — CARDIO + ABS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Crunch
5
To Failure
60
2:0:1:0
2
Cardio
N/A
40 Minutes
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
SET 5
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4WEEKS2LEAN WORKOUTS: DAY 13 DAY 13: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
45 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
4WEEKS2LEAN WORKOUTS: DAY 14 DAY 14: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
45 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
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4WEEKS2LEAN WORKOUTS: DAY 15 DAY 15: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
7
Cardio
N/A
45 Minutes
N/A
N/A
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Reps, rest one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 15: P.M. WORKOUT — CALVES + ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
Seated Calf Raise
3
10, 10/10, 10/20/10
60
2:0:1:0
Superset with Lying Leg Raise
2
Lying Leg Raise
3
To Failure
60
2:0:1:0
3
Cardio
N/A
45 Minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 16 DAY 16: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Seated Front Raise to Standing Front Raise
4
10, 10/10, 10/20/10
60
2:0:1:0
2
Seated Lateral Raise to Standing Lateral Raise
4
10, 10/10, 10/20/10
60
2:0:1:0
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
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
SET 3
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
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
45 minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET4
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4WEEKS2LEAN WORKOUTS: DAY 17 DAY 17: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 17: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
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4WEEKS2LEAN WORKOUTS: DAY 18 DAY 18: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
45 Minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, resting one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 18: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
45 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 19 DAY 19: A.M. WORKOUT — CHEST + CALVES + ABS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
6
Cardio
N/A
45 Minutes
N/A
N/A
TRAINING SCHEME
SET 2
SET 3
Reps, resting one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 19: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
1
45 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET4
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4WEEKS2LEAN WORKOUTS: DAY 20 DAY 20: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 20: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
50 Minutes
N/A
N/A
Moderate Intensity
Cardio
FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE.
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4WEEKS2LEAN WORKOUTS: DAY 21 DAY 21: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 21: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
50 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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4WEEKS2LEAN WORKOUTS: DAY 22 DAY 22: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
7
Cardio
N/A
55 Minutes
N/A
N/A
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, rest one second per rep of each rep in dropsets for example: in sets 1 and 2, rest 10 seconds before dropset
Moderate Intensity
DAY 22: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
55 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 23 DAY 23: A.M. WORKOUT — SHOULDERS + TRICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
ed Dumbbell Rear Raise
3
10/5, 10/10, 20
60
2:0:1:0
2
Dumbbell Deltoid "around the world"
3
10/5, 10/10, 20
60
2:0:1:0
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 Triceps Extension
3
10/5, 10/10, 20
60
3:1:2:0
7
Cable Triceps Kick back
3
10/5, 10/10, 20
60
N/A
8
Cardio
N/A
55 minutes
N/A
N/A
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Reps, rest one second per rep of each rep in dropsets for example: in sets 1 and 2, rest 10 seconds before dropset
Moderate Intensity
DAY 23: P.M. WORKOUT — ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
Seated Calf Raise
3
10/5, 10/10, 20
60
2:0:1:0
Superset with Hanging Leg Raise
2
Weighted Sit-Up
3
To Failure
60
2:0:1:0
3
Cardio
N/A
55 Minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 24 DAY 24: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 24: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
60 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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4WEEKS2LEAN WORKOUTS: DAY 25 DAY 25: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
45 Minutes
N/A
N/A
7
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, rest one second per rep of each rep in dropsets for example: in sets 1 and 2, rest 10 seconds before dropset
Moderate Intensity
DAY 25: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
45 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 26 DAY 26: A.M. WORKOUT — CHEST + CALVES
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
50 Minutes
N/A
N/A
7
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, rest one second per rep of each rep in dropsets for example: in sets 1 and 2, rest 10 seconds before dropset
Moderate Intensity
DAY 26: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
50 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 27 DAY 27: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
DAY 27: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
50 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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4WEEKS2LEAN WORKOUTS: DAY 28 DAY 28: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
DAY 28: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
50 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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EATING FOR FAT LOSS
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 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.
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GET FAT LOSS DOWN TO AN ART
On this program, I’ll explain exactly what to eat, how to prepare it and
reduction in calories to keep the fat coming off. This is how you force
even when to eat it. Before we go through that, I just need you to go
your body to use stored fat as energy instead.
through your cupboard and clear them of any junk foods that may be in place.
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
NEXT, TAKE A TRIP TO YOUR LOCAL STORE AND PURCHASE THE FOLLOWING:
cortisol levels in check. This program has a very specific formula to follow that will guarantee
Tupperware
Food scale
the results you’ve come here for. Every macro and calorie counts,
Shakers
Measuring cups
so don’t allow yourself to eat any more or less than is required.
Drink bottles
Ice blocks
You’ll notice that there’s no extra fat in your diet, only those that
Cooler bags
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
There’s no question that you’re going to need more fuel on training
stored. You’re only permitted to have one serving of lean red meat or
days because my workouts are always intense – you can expect
salmon per day - no more than that please.
nothing less. However, as this program goes on, you will see a
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FORMULAS FOR PROTEIN AND COMPLEX CARB REQUIREMENTS:
DAILY PROTEIN REQUIREMENTS: 1.18 x lbs. of body weight
Example: 150 lbs. x 1.18 = 177g of lean protein per day DAILY COMPLEX CARB REQUIREMENTS: Week 1: .65 x lbs. of body weight
Example: 150 lbs. x .65 = 97.5 g of starch carbs daily Week 2: .58 x lbs. of body weight
Example: 150 lbs. x .58 = 87 g of starch carbs daily Week 3: .53 x lbs. of body weight
Example: 150 lbs. x .53 = 79.5 g of starch carbs daily
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FORMULAS FOR CARB DEPLETION & LOADING PROCESS FOR "AFTER" IMAGES:
WEEK 4, DAYS 22-23: .47 x lbs. of body weight
Example: 150 lbs. x .47 = 70.5 g of starch carbs daily WEEK 4, DAYS 24-25: .35 x lbs. of body weight
Example: 150 lbs. x .35 = 52.5 g of starch carbs daily WEEK 4, DAYS 26-27: .28 x lbs. of body weight (for 2 days)
Example: 150 lbs. x .28 = 42 g of starch carbs daily WEEK 4, DAY 28 (PHOTO DAY): .50 x lbs. of body weight (for 1 day)
Example: 150 lbs. x .50 = 75 g of starch carbs daily
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SOME OTHER NOTES TO KEEP IN MIND:
1 2 3
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 occuring 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.
4
Only eat Natural forms of meat, nothing processed. I’d recommend you go to a local butcher for higher quality cuts
5
No dairy, wheat or gluten. This is intended to be an anti-inflammatory diet, because you’ll be getting all the inflammation
and ask them to trim as much of the fat off as possible.
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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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:
MEAL 4:
• 6 Scrambled Egg Whites (no oil)
• Post Workout 1 Scoop of RE-KAGED
• Salt and Pepper • 1/2 cup (1.5 oz / 40 grams) Oatmeal Cooked in Water
MEAL 5: • 6oz Grilled Steak
MEAL 2:
• 1 cup Broccoli
• 6oz Cooked Chicken Breast
• 1 portion Spinach
• 1 cup Broccoli
• 1 portion Cabbage
• 1 cup Spinach • 1/2 (1.5 oz / 40 grams) Cup of Cooked Brown Rice
MEAL 6:
MEAL 3:
• 1 Scoop of KASEIN Protein Shake or 1 Cup of Fat-Free Cottage Cheese.
• 6oz Grilled White Fish • 1 cup Lettuce • 1 cup Cucumber • ½ Cup of Sweet Potato
On non-training days: Substitute a meal for your post workout protein shake instead of drinking a protein shake.
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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:
MEAL 4:
• 6 Scrambled Egg Whites (no oil)
• Post Workout 1 Scoop of RE-KAGED
• Salt and Pepper • 1/2 cup (1.5 oz / 40 grams) Oatmeal Cooked in Water
MEAL 5: • 4 Egg White Omelet (no oil)
MEAL 2:
• 1 cup Mushrooms
• 1 cup Fat Free Cottage Cheese
• 1 portion Tomatoes
• 1 cup Broccoli
• 1 portion Spring Onions
• 1 cup Spinach • 1/2 (1.5 oz / 40 grams) Cup of Cooked Brown Rice
MEAL 6:
MEAL 3:
• 1 Scoop of KASEIN Protein Shake or 1 Cup of Fat-Free Cottage Cheese.
• 1 cup Low Fat Tofu • 1 cup Lettuce • 1 cup Cucumber • ½ Cup of Sweet Potato
On non-training days: Substitute a meal for your post workout protein shake instead of drinking a protein shake.
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GROCERY SHOPPING LIST PROTEIN
FIBROUS CARBOHYDRATES
Fish
Asparagus
Poultry
Broccoli
Lean steak
Spinach
KAGED MUSCLE RE-KAGED
Lettuce
KAGED MUSCLE KASEIN
Kale
Egg whites
Cucumber
FOR VEGETARIANS: (ADDITIONAL TO RE-KAGED, KASEIN AND EGG WHITES)
FLUIDS
Tofu
Green tea
Soy
Black coffee (no more than two cups per day)
Low-fat cottage cheese/paneer
KAGED MUSCLE HYDRA-CHARGE Water
COMPLEX/STARCHY CARBOHYDRATES Quinoa Oats Sweet potato Brown Rice
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THE SCIENCE OF 4WEEKS2LEAN
You can rest assured that with my 18 years of
more intense than anything you’ve had to face before. For sure, if you’re
experience and the backing of science, my
obese and are leading a sedentary lifestyle, cutting carbs down makes
program really works. I’m going to explain some of the science to you now.
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:
The high protein content is going to help you retain your muscle
Maximize high-intensity exercise
rather than lose it, whilst being in a calorie deficit. This is the most
Reduce cortisol and aid in recovery after exercise
important part of your diet because you need to protect your muscle
Reduce gluconeogenesis, the biological breakdown of using amino
to get the shape you want, protecting it against catabolism. The lower
acids and proteins for energy. By reducing this process, you can
fat intake is going to mean that your body is going to have to seek out
minimize muscle loss when dieting
other energy sources to get by on, which will come from your stored fat. This is how you will come to look leaner.
Increase muscle protein synthesis, the process of adding new muscle fibers and proteins Increased insulin levels and nutrient delivery to the muscle
I’ve always been in favor of keeping carbs in the diet. Anybody who follows my training program needs them because my workouts are
Increase workout volume and reduce fatigue, allowing you to train for longer with higher intensity.
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THE SCIENCE OF 4WEEKS2LEAN
, the most important part of this transformation plan or any fat loss plan is consistency. This is especially true for 4W eek s2Lean as with only 28 days to transform, there’s zero room for error. Just one day a week can quickly wreck your results, ing for 16% of the total period. 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.
TO STAY CONSISTENT, ALL DAY, EVERYDAY.
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YOUR INTRODUCTION TO SUPPLEMENTS
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 4Weeks2Lean 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 certified to be free 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 4Weeks2Lean 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.
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SUPPLEMENT PLAN UPON WAKING
BEFORE BED
• 5g KAGED MUSCLE Glutamine
• 5g KAGED MUSCLE Glutamine
• 5g KAGED MUSCLE BCAA
• High EPA/DHA Omega 3
• High EPA/DHA Omega 3
• 1 Scoop of KAGED MUSCLE KASEIN
• 500 IU Vitamin D
• 1 Scoop KAGED MUSCLE HYDRA-CHARGE
• 1 Scoop KAGED MUSCLE HYDRA-CHARGE BEFORE MEALS 35 MINUTES PRE-WORKOUT
• Take CLEAN BURN 3 times per day before meals.
• 1 Scoop KAGED MUSCLE PRE-KAGED DURING THE WORKOUT
ON REST DAYS:
• 1 Scoop KAGED MUSCLE IN-KAGED
Take 3 servings of Citrulline, 2 servings of Creatine HCl, 4 servings of Glutamine, and 3 servings of BCAA. Take 4 servings
IMMEDIATELY POST WORKOUT
of Hydra-Charge, all mixed within a gallon jug and sipped on
• 1 Scoop KAGED MUSCLE RE-KAGED
throughout the day.
• 5g KAGED MUSCLE BCAA
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PRE-KAGED & IN-KAGED PRE-KAGED and IN-KAGED are two of the most powerful supplements to your intense training session. 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 fatiuge and sustain the intensity levels right until the end.
PURCHASE
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PAGE 50
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. , 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)
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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.
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PAGE 51
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- 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 s 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.
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PAGE 52
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Creatine HCl is the most , 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. It’s the perfect supplement to use on a fat loss program to help sustain performance.
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PAGE 53
GLUTAMINE & BCAAS 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 the new muscle and during 4Weeks2Lean, they will also play an important role at m eals and around the workouts to reduce any muscle breakdown that would otherwise occur. By adding in BCAAs, you can ensure you help 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 ing your recovery when dieting.
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PAGE 54
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 s 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 antioxidant levels. DURING THE 4WEEKS2LEAN, 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
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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!
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PAGE 55
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Clean Burn will help kick your body’s fat-burning machinery into high gear. This fat loss 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
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PAGE 56
OTHER SUPPLEMENTS
Fish Oils
Vitamin D
Supplementing with an omega 3 fish oil, rich in EPA/DHA is going to
Nearly everybody in the Western world is deficient in Vitamin D, or runs the risk of
your ts on this program, boost your natural testosterone and improve
it especially through the darker months of the year. Vitamin D has lots of functions
fat loss. Diets high in protein usually have enough omega 6s, so you need
which we require, such as immune health. However it’s really well known for
the extra omega 3s to balance that ratio. Otherwise, it can effect health
promoting healthy bones which is of real importance to you as someone who’s
and performance.
about to put your body through physical torture in the gym!
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TAKE ACTION NOW!
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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PAGE 02
KRIS GETHIN’S 4WEEKS2LEAN 4Weeks2Lean is the most intensive fat loss program, riddled with workouts that will challenge you 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 this is a proven blueprint of methodologies I’ve prescribed for nearly two decades.
IF YOU WANT THE MOST AGGRESSIVE TRANSFORMATION POSSIBLE IN JUST 28 DAYS, YOU’VE COME TO THE RIGHT PLACE.
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PAGE 03
4WEEKS2LEAN WILL GIVE YOU:
1 COMPLETE 28 DAY TRAINING PLAN,
devised to shred every fiber and melt away fat so you get ripped while retaining all of your muscle
2 FULL CARDIO PROGRAM
to blast away the most resilient fat cells in your body
3 TOTAL DIET OVERHAUL
to optimize your body for the fastest route to fat loss
4 ELITE STANDARD SUPPLEMENTATION PROGRAM
to make the unchievable achievable
ARE YOU READY? LET’S DO THIS...
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PAGE 04
MOTIVATION & MINDSET
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.
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PAGE 05
UNDERSTAND YOUR REASON WHY
You cannot expect to feel motivated to work for something through
Always keep this “why” on hand – put it on your fridge so you see it
the challenge that lies ahead if you don’t know what it is you’re working
first thing in the morning, on your screen saver and on your alarm
for. Getting to the very core of your “why” is going to provide the fuel
clock screen. Pepper your environment with the very reason you’re
required to march on when the going gets tough, which it will from
choosing to make all of these sacrafices.
time to time. If it were easy, everybody would be walking around with the physique they wanted.
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
Do some soul searching now and discover what your true “why” is
has their own reasons; the important thing is that you know yours.
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.
What’s Your Why...
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PAGE 06
BURN SOME BRIDGES
Some will sugar coat this but I will jump straight in and tell you that
It’s all within your control. You’ve just got to choose to push them
some people in your life are not right for you and they are the reason
aside for now. I understand that’s not always easy or pleasant, but
why you’re not where you want to be. I’ve previously discussed how
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
. That’s a scary fact because if those five people aren’t aligned with your direction
choose the correct relationships in life and leave those behind that aren’t a positive influence on you, you’re going to face problems.
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.
FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE.
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PAGE 07
BUILD SOME NEW BRIDGES
Whenever you begin a new journey that’s is riddled with positive
conflict because you won’t be constantly justifying your actions to
intentions, you will attract new people into your life who have the
those around you. Instead, they’ll be encouraging you.
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
This is such a powerful transition in your day-to-day existence because
more extreme circumstances.
the dynamics of the way your world works completely changes for the better. No longer will you be wasting valuable energy and time arguing
Building these new bridges will give you a new lease on life plus make
about bulls***. Instead, they’ll be sharing conversations with like-
your transformation journey one that is loaded with self-fulfillment.
minded people who only want to see you succeed.
It will also relieve your stress levels and help you avoid unnecessary
BUILDING THESE NEW BRIDGES WILL GIVE YOU A NEW LEASE ON LIFE
MAKE YOUR TRANSFORMATION JOURNEY ONE THAT IS LOADED WITH SELF-FULFILLMENT.
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PAGE 08
BECOME GOAL ORIENTATED
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…
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TRAINING FOR FAT LOSS
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PAGE 10
TRAINING FOR FAT LOSS Training for muscle and working out to get lean aren’t actually that
The cardio you’ll be doing is split across AM and PM workouts so that
different. The real difference is the volume required. Most people
you get two spikes to your metabolism each day. As you can see from
associated getting shredded with loads of extra volume, which doesn’t
the program, the volume of cardio does increase with the plan, but
really make any sense. The training program for my 4Weeks2Lean is
that’s OK because it’s low impact on your body.
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 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.
IT'S ALL ABOUT MAXIMIZING INTENSITY TO BLAST YOUR FAT AWAY, WITHOUT DOING EXCESSIVE VOLUME.
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PAGE 11
4WEEKS2LEAN WORKOUTS: DAY 1 DAY 1: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Resting one second per rep of each rep in dropsets for example: in set 3, rest 5 seconds, then 10 seconds
Moderate Intensity
DAY 1: P.M. WORKOUT — CALVES + ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
Seated Calf Raise
3
5, 10, 15 reps
60
2:0:1:0
Superset with Superset with Hanging leg raise Hanging Leg Raise
2
Hanging Leg Raise
3
To Failure
60
2:0:1:0
3
Cardio
N/A
30 minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
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PAGE 12
4WEEKS2LEAN WORKOUTS: DAY 2 DAY 2: A.M. WORKOUT — SHOULDERS + TRICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
8
Cardio
N/A
30 minutes
N/A
N/A
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Resting one second per rep of each rep in dropsets for example: in set 3, rest 5 seconds, then 10 seconds
Moderate Intensity
DAY 2: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
30 minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 3
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PAGE 13
4WEEKS2LEAN WORKOUTS: DAY 3 DAY 2: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
40 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE.
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PAGE 14
4WEEKS2LEAN WORKOUTS: DAY 4 DAY 4: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
30 minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Resting one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 4: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
30 minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 3
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PAGE 15
4WEEKS2LEAN WORKOUTS: DAY 5 DAY 5: A.M. WORKOUT — CHEST + CALVES
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
30 minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Rest one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 5: P.M. WORKOUT — CARDIO + ABS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
30 minutes
N/A
2:0:1:0
2
Decline Sit-Up
5
To failure
60
2:0:1:0
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
SET 5
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PAGE 16
4WEEKS2LEAN WORKOUTS: DAY 6 DAY 6: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
40 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
4WEEKS2LEAN WORKOUTS: DAY 7 DAY 7: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
40 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
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PAGE 17
4WEEKS2LEAN WORKOUTS: DAY 8 DAY 8: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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-ed Bent-Over Row
4
10, 10, 10/20, 10/20/10
60
2:0:2:2
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
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
Reps, resting one second per rep of each rep in dropsets
Moderate Intensity
DAY 8: P.M. WORKOUT — CALVES + ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
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
3
Cardio
N/A
40 Minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
SET 4
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PAGE 18
4WEEKS2LEAN WORKOUTS: DAY 9 DAY 9: A.M. WORKOUT — SHOULDERS + TRICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
8
Cardio
N/A
40 Minutes
N/A
N/A
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Rest one second per rep of each rep in dropsetsfor example: in set 4, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 9: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
40 Minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 3
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PAGE 19
4WEEKS2LEAN WORKOUTS: DAY 10 DAY 2: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
45 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE.
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PAGE 20
4WEEKS2LEAN WORKOUTS: DAY 11 DAY 11: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
40 Minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
SET 3
Reps, rest one second per rep of each rep in dropsets for example: in set 4, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 11: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
40 Minutes
N/A
2:0:2:2
Moderate Intensity
Cardio
SET 1
SET 4
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4WEEKS2LEAN WORKOUTS: DAY 12 DAY 12: A.M. WORKOUT — CHEST + CALVES
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
40 Minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
Reps, rest one second per rep of each rep in dropsets for example: in set 4, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 12: P.M. WORKOUT — CARDIO + ABS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Crunch
5
To Failure
60
2:0:1:0
2
Cardio
N/A
40 Minutes
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
SET 4
SET 5
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4WEEKS2LEAN WORKOUTS: DAY 13 DAY 13: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
45 Minutes
N/A
2:0:1:0
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
4WEEKS2LEAN WORKOUTS: DAY 14 DAY 14: ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
45 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
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4WEEKS2LEAN WORKOUTS: DAY 15 DAY 15: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
7
Cardio
N/A
45 Minutes
N/A
N/A
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Reps, rest one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 15: P.M. WORKOUT — CALVES + ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
Seated Calf Raise
3
10, 10/10, 10/20/10
60
2:0:1:0
Superset with Lying Leg Raise
2
Lying Leg Raise
3
To Failure
60
2:0:1:0
3
Cardio
N/A
45 Minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 16 DAY 16: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
Seated Front Raise to Standing Front Raise
4
10, 10/10, 10/20/10
60
2:0:1:0
2
Seated Lateral Raise to Standing Lateral Raise
4
10, 10/10, 10/20/10
60
2:0:1:0
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
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
SET 3
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
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
45 minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET4
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4WEEKS2LEAN WORKOUTS: DAY 17 DAY 17: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 17: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
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4WEEKS2LEAN WORKOUTS: DAY 18 DAY 18: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
45 Minutes
N/A
N/A
6
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, resting one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 18: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
45 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 19 DAY 19: A.M. WORKOUT — CHEST + CALVES + ABS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
6
Cardio
N/A
45 Minutes
N/A
N/A
TRAINING SCHEME
SET 2
SET 3
Reps, resting one second per rep of each rep in dropsets for example: in set 3, rest 10 seconds, then 20 seconds
Moderate Intensity
DAY 19: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
1
45 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET4
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4WEEKS2LEAN WORKOUTS: DAY 20 DAY 20: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 20: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
50 Minutes
N/A
N/A
Moderate Intensity
Cardio
FAILURE HAS NEVER BEEN SOMETHING I ACCEPT OR TOLERATE.
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4WEEKS2LEAN WORKOUTS: DAY 21 DAY 21: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 21: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
50 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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4WEEKS2LEAN WORKOUTS: DAY 22 DAY 22: A.M. WORKOUT — BACK + BICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
7
Cardio
N/A
55 Minutes
N/A
N/A
8
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, rest one second per rep of each rep in dropsets for example: in sets 1 and 2, rest 10 seconds before dropset
Moderate Intensity
DAY 22: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
55 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 23 DAY 23: A.M. WORKOUT — SHOULDERS + TRICEPS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
1
ed Dumbbell Rear Raise
3
10/5, 10/10, 20
60
2:0:1:0
2
Dumbbell Deltoid "around the world"
3
10/5, 10/10, 20
60
2:0:1:0
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 Triceps Extension
3
10/5, 10/10, 20
60
3:1:2:0
7
Cable Triceps Kick back
3
10/5, 10/10, 20
60
N/A
8
Cardio
N/A
55 minutes
N/A
N/A
9
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 1
SET 2
SET 3
Reps, rest one second per rep of each rep in dropsets for example: in sets 1 and 2, rest 10 seconds before dropset
Moderate Intensity
DAY 23: P.M. WORKOUT — ABS + CARDIO
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
Seated Calf Raise
3
10/5, 10/10, 20
60
2:0:1:0
Superset with Hanging Leg Raise
2
Weighted Sit-Up
3
To Failure
60
2:0:1:0
3
Cardio
N/A
55 Minutes
N/A
N/A
Moderate Intensity
SET 1
SET 2
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 24 DAY 24: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
2:0:1:0
TRAINING SCHEME
DAY 24: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
60 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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4WEEKS2LEAN WORKOUTS: DAY 25 DAY 25: A.M. WORKOUT — LEGS
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
45 Minutes
N/A
N/A
7
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, rest one second per rep of each rep in dropsets for example: in sets 1 and 2, rest 10 seconds before dropset
Moderate Intensity
DAY 25: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
45 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 26 DAY 26: A.M. WORKOUT — CHEST + CALVES
ACTUAL REPS + WEIGHT LIFTED
# EXERCISE
SETS
REPS
REST
TEMPO
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
5
Cardio
N/A
50 Minutes
N/A
N/A
7
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
SET 2
Reps, rest one second per rep of each rep in dropsets for example: in sets 1 and 2, rest 10 seconds before dropset
Moderate Intensity
DAY 26: P.M. WORKOUT — CARDIO
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
TRAINING SCHEME
1
N/A
50 Minutes
N/A
N/A
Moderate Intensity
Cardio
SET 1
SET 3
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4WEEKS2LEAN WORKOUTS: DAY 27 DAY 27: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
DAY 27: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
50 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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4WEEKS2LEAN WORKOUTS: DAY 28 DAY 28: A.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
Cardio
N/A
50 Minutes
N/A
N/A
2
Twist
N/A
300
N/A
N/A
TRAINING SCHEME
DAY 28: P.M. WORKOUT — ACTIVE REST
ACTUAL REPS + INTENSITY
# EXERCISE
SETS
REPS
REST
TEMPO
1
N/A
50 Minutes
N/A
N/A
Cardio
TRAINING SCHEME
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PAGE 37
EATING FOR FAT LOSS
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 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.
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PAGE 38
GET FAT LOSS DOWN TO AN ART
On this program, I’ll explain exactly what to eat, how to prepare it and
reduction in calories to keep the fat coming off. This is how you force
even when to eat it. Before we go through that, I just need you to go
your body to use stored fat as energy instead.
through your cupboard and clear them of any junk foods that may be in place.
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
NEXT, TAKE A TRIP TO YOUR LOCAL STORE AND PURCHASE THE FOLLOWING:
cortisol levels in check. This program has a very specific formula to follow that will guarantee
Tupperware
Food scale
the results you’ve come here for. Every macro and calorie counts,
Shakers
Measuring cups
so don’t allow yourself to eat any more or less than is required.
Drink bottles
Ice blocks
You’ll notice that there’s no extra fat in your diet, only those that
Cooler bags
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
There’s no question that you’re going to need more fuel on training
stored. You’re only permitted to have one serving of lean red meat or
days because my workouts are always intense – you can expect
salmon per day - no more than that please.
nothing less. However, as this program goes on, you will see a
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PAGE 39
FORMULAS FOR PROTEIN AND COMPLEX CARB REQUIREMENTS:
DAILY PROTEIN REQUIREMENTS: 1.18 x lbs. of body weight
Example: 150 lbs. x 1.18 = 177g of lean protein per day DAILY COMPLEX CARB REQUIREMENTS: Week 1: .65 x lbs. of body weight
Example: 150 lbs. x .65 = 97.5 g of starch carbs daily Week 2: .58 x lbs. of body weight
Example: 150 lbs. x .58 = 87 g of starch carbs daily Week 3: .53 x lbs. of body weight
Example: 150 lbs. x .53 = 79.5 g of starch carbs daily
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PAGE 40
FORMULAS FOR CARB DEPLETION & LOADING PROCESS FOR "AFTER" IMAGES:
WEEK 4, DAYS 22-23: .47 x lbs. of body weight
Example: 150 lbs. x .47 = 70.5 g of starch carbs daily WEEK 4, DAYS 24-25: .35 x lbs. of body weight
Example: 150 lbs. x .35 = 52.5 g of starch carbs daily WEEK 4, DAYS 26-27: .28 x lbs. of body weight (for 2 days)
Example: 150 lbs. x .28 = 42 g of starch carbs daily WEEK 4, DAY 28 (PHOTO DAY): .50 x lbs. of body weight (for 1 day)
Example: 150 lbs. x .50 = 75 g of starch carbs daily
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PAGE 41
SOME OTHER NOTES TO KEEP IN MIND:
1 2 3
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 occuring 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.
4
Only eat Natural forms of meat, nothing processed. I’d recommend you go to a local butcher for higher quality cuts
5
No dairy, wheat or gluten. This is intended to be an anti-inflammatory diet, because you’ll be getting all the inflammation
and ask them to trim as much of the fat off as possible.
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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PAGE 42
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:
MEAL 4:
• 6 Scrambled Egg Whites (no oil)
• Post Workout 1 Scoop of RE-KAGED
• Salt and Pepper • 1/2 cup (1.5 oz / 40 grams) Oatmeal Cooked in Water
MEAL 5: • 6oz Grilled Steak
MEAL 2:
• 1 cup Broccoli
• 6oz Cooked Chicken Breast
• 1 portion Spinach
• 1 cup Broccoli
• 1 portion Cabbage
• 1 cup Spinach • 1/2 (1.5 oz / 40 grams) Cup of Cooked Brown Rice
MEAL 6:
MEAL 3:
• 1 Scoop of KASEIN Protein Shake or 1 Cup of Fat-Free Cottage Cheese.
• 6oz Grilled White Fish • 1 cup Lettuce • 1 cup Cucumber • ½ Cup of Sweet Potato
On non-training days: Substitute a meal for your post workout protein shake instead of drinking a protein shake.
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PAGE 43
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:
MEAL 4:
• 6 Scrambled Egg Whites (no oil)
• Post Workout 1 Scoop of RE-KAGED
• Salt and Pepper • 1/2 cup (1.5 oz / 40 grams) Oatmeal Cooked in Water
MEAL 5: • 4 Egg White Omelet (no oil)
MEAL 2:
• 1 cup Mushrooms
• 1 cup Fat Free Cottage Cheese
• 1 portion Tomatoes
• 1 cup Broccoli
• 1 portion Spring Onions
• 1 cup Spinach • 1/2 (1.5 oz / 40 grams) Cup of Cooked Brown Rice
MEAL 6:
MEAL 3:
• 1 Scoop of KASEIN Protein Shake or 1 Cup of Fat-Free Cottage Cheese.
• 1 cup Low Fat Tofu • 1 cup Lettuce • 1 cup Cucumber • ½ Cup of Sweet Potato
On non-training days: Substitute a meal for your post workout protein shake instead of drinking a protein shake.
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GROCERY SHOPPING LIST PROTEIN
FIBROUS CARBOHYDRATES
Fish
Asparagus
Poultry
Broccoli
Lean steak
Spinach
KAGED MUSCLE RE-KAGED
Lettuce
KAGED MUSCLE KASEIN
Kale
Egg whites
Cucumber
FOR VEGETARIANS: (ADDITIONAL TO RE-KAGED, KASEIN AND EGG WHITES)
FLUIDS
Tofu
Green tea
Soy
Black coffee (no more than two cups per day)
Low-fat cottage cheese/paneer
KAGED MUSCLE HYDRA-CHARGE Water
COMPLEX/STARCHY CARBOHYDRATES Quinoa Oats Sweet potato Brown Rice
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THE SCIENCE OF 4WEEKS2LEAN
You can rest assured that with my 18 years of
more intense than anything you’ve had to face before. For sure, if you’re
experience and the backing of science, my
obese and are leading a sedentary lifestyle, cutting carbs down makes
program really works. I’m going to explain some of the science to you now.
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:
The high protein content is going to help you retain your muscle
Maximize high-intensity exercise
rather than lose it, whilst being in a calorie deficit. This is the most
Reduce cortisol and aid in recovery after exercise
important part of your diet because you need to protect your muscle
Reduce gluconeogenesis, the biological breakdown of using amino
to get the shape you want, protecting it against catabolism. The lower
acids and proteins for energy. By reducing this process, you can
fat intake is going to mean that your body is going to have to seek out
minimize muscle loss when dieting
other energy sources to get by on, which will come from your stored fat. This is how you will come to look leaner.
Increase muscle protein synthesis, the process of adding new muscle fibers and proteins Increased insulin levels and nutrient delivery to the muscle
I’ve always been in favor of keeping carbs in the diet. Anybody who follows my training program needs them because my workouts are
Increase workout volume and reduce fatigue, allowing you to train for longer with higher intensity.
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THE SCIENCE OF 4WEEKS2LEAN
, the most important part of this transformation plan or any fat loss plan is consistency. This is especially true for 4W eek s2Lean as with only 28 days to transform, there’s zero room for error. Just one day a week can quickly wreck your results, ing for 16% of the total period. 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.
TO STAY CONSISTENT, ALL DAY, EVERYDAY.
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YOUR INTRODUCTION TO SUPPLEMENTS
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 4Weeks2Lean 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 certified to be free 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 4Weeks2Lean 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.
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SUPPLEMENT PLAN UPON WAKING
BEFORE BED
• 5g KAGED MUSCLE Glutamine
• 5g KAGED MUSCLE Glutamine
• 5g KAGED MUSCLE BCAA
• High EPA/DHA Omega 3
• High EPA/DHA Omega 3
• 1 Scoop of KAGED MUSCLE KASEIN
• 500 IU Vitamin D
• 1 Scoop KAGED MUSCLE HYDRA-CHARGE
• 1 Scoop KAGED MUSCLE HYDRA-CHARGE BEFORE MEALS 35 MINUTES PRE-WORKOUT
• Take CLEAN BURN 3 times per day before meals.
• 1 Scoop KAGED MUSCLE PRE-KAGED DURING THE WORKOUT
ON REST DAYS:
• 1 Scoop KAGED MUSCLE IN-KAGED
Take 3 servings of Citrulline, 2 servings of Creatine HCl, 4 servings of Glutamine, and 3 servings of BCAA. Take 4 servings
IMMEDIATELY POST WORKOUT
of Hydra-Charge, all mixed within a gallon jug and sipped on
• 1 Scoop KAGED MUSCLE RE-KAGED
throughout the day.
• 5g KAGED MUSCLE BCAA
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PRE-KAGED & IN-KAGED PRE-KAGED and IN-KAGED are two of the most powerful supplements to your intense training session. 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 fatiuge and sustain the intensity levels right until the end.
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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. , 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)
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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.
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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- 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 s 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.
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Creatine HCl is the most , 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. It’s the perfect supplement to use on a fat loss program to help sustain performance.
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GLUTAMINE & BCAAS 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 the new muscle and during 4Weeks2Lean, they will also play an important role at m eals and around the workouts to reduce any muscle breakdown that would otherwise occur. By adding in BCAAs, you can ensure you help 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 ing your recovery when dieting.
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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 s 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 antioxidant levels. DURING THE 4WEEKS2LEAN, 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
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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!
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Clean Burn will help kick your body’s fat-burning machinery into high gear. This fat loss 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
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OTHER SUPPLEMENTS
Fish Oils
Vitamin D
Supplementing with an omega 3 fish oil, rich in EPA/DHA is going to
Nearly everybody in the Western world is deficient in Vitamin D, or runs the risk of
your ts on this program, boost your natural testosterone and improve
it especially through the darker months of the year. Vitamin D has lots of functions
fat loss. Diets high in protein usually have enough omega 6s, so you need
which we require, such as immune health. However it’s really well known for
the extra omega 3s to balance that ratio. Otherwise, it can effect health
promoting healthy bones which is of real importance to you as someone who’s
and performance.
about to put your body through physical torture in the gym!
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TAKE ACTION NOW!
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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