Fast & Furious: 21 Day Shredding Workout Cycle And Diet

Fast & Furious: 21 Day Shredding Workout Cycle And Diet
This 3 week fat burning cycle focuses on low-carb food choices and hardcore workouts that restrict rest between sets, finishing with intense 15 minute cardio sessions.

Workout Summary

Lose Fat
Full Body
Intermediate
3 weeks
4
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
download pdfDownload Workout

Workout Description

No, this article isn't a gimmick. It wasn't written to fool people into thinking they can get shredded in only 21 days. I call this program "fast and furious" because:

Fast - You are eating only 1/3rd of your daily calories before dinner. This will feel like fasting for most of you, and is only one step away from intermittent fasting.

Furious - Workouts are fast-paced, exhausting, exhilerating and calorie-burning.

This workout and eating plan is a fat loss cycle based around a 21 day schedule. It can be run once if you only need to knock off a quick 5-15 pounds, or multiple times if you have more weight to lose.

21 day cycle expectations

This cycle is designed to strip away fat while maintaining muscle tissue. It can help you achieve that ripped or toned look you are after.

During the first week of a reduced calorie and carbohydrate diet, you will flush a lot of excess water and lose weight rapidly. This is neither unhealthy, nor an indication of what your rate of weight loss will be like during weeks 2 and 3. With that said, men should expect to see an 8 to 12 pound loss during these 3 weeks, and women will likely lose 5 to 10 pounds. 

If you continue to run this program, your rate of overall weight loss will slow during the second and third cycles. You have already flushed out quite a bit of excess water weight, so from this point forward the majority of your weight loss will be fat loss. Men should lose about 5 to 10 pounds during the second cycle, and women 3 to 6 pounds.

These 21 day cycles are perfect for individuals who gained extra weight during the past 6 months, and need to drop just a little fat to get back to a more normal weight. I don't recommend running these cycles more than twice, maybe three times max.

So, if you're ready to look better at the beach, let's get moving.

Shredded body

21 day cycle basics

Here are the basics of each 21 day cycle:

  • Limited Pre-Workout Meals - You will be eating lighter during the day, and consuming the bulk of your calories during a 4 hour window each night.
  • Resistance Training - There will be 4 gym workouts per week, focusing on limited rest between sets.
  • Cardio - Intense 15 minute cardio sessions will follow each resistance training workout. Additional cardio is optional, but examples are provided below.

This is not a beginner workout. If you do not have an understanding of the exercises used in this program, please take some time to learn them before attempting this plan. Also note that 2 eating plans are provided: a 2,100 calorie per day plan for men, and a 1,500 calorie per day plan for women.

Here is a sample workout schedule. You can play with the days anyway you want, as long as there are 2 days of rest in between upper body workouts, or 2 days of rest between lower body workouts.

  • Monday - Upper Body Workout A
  • Tuesday - Lower Body Workout A
  • Thursday - Upper Body Workout B
  • Friday - Lower Body Workout B

Rest between each set is exactly 30 seconds. Keep the same weight for each set of a given exercise. For example, when performing the dumbbell bench press, if you are using 50 pound dumbbells, use the same weight for each set.

Make sure to pick a starting weight that allows you to perform the stated sets and reps. If you are unable to perform all the reps for each listed set, lighten the weight load the next time you perform this exercise. On the other hand, if a weight doesn't feel challenging enough, add weight the next time you perform this exercise.

Optional cardio

You can add in an optional cardio workouts:

  • First thing in the morning.
  • On off days.
  • At least 4 hours before a resistance training workout, or at least 3 hours after resistance training.

These optional workouts don't have to be boring. You can go for a walk, go hiking, swimming, running, do hill sprints, etc.

Fit female

21 Day Shredding Workout

Workout A
Upper Body
Exercise Sets Reps
Dumbbell Bench Press 8 8
Seated Cable Row 8 8
Machine Overhead Press 8 8
Cable Curl 6 8
Skullcrushers 6 8
Workout B
Upper Body
Exercise Sets Reps
Machine Chest Press 8 8
Lat Pull Down 8 8
Seated Overhead Dumbbell Press 8 8
EZ Bar Curl 6 8
Cable Tricep Extensions 6 8
Workout A
Lower Body
Exercise Sets Reps
Leg Press 8 8
Leg Curl 8 8
Leg Extension 6 8
Seated Calf Raise 8 8
Planks 6 30 sec
Workout B
Lower Body
Exercise Sets Reps
Hack Squat 8 8
Dumbbell Stiff Leg Deadlift 8 8
Goblet Squat 6 8
Leg Press Calf Press 8 8
Hanging Knee Raise 6 15

Workout FAQ

Do I have to use the dumbbell bench press?

No. You can use any dumbbell or barbell bench press variation.

Do I have to use machine exercises?

No. You can use any suitable dumbbell or barbell exercise replacement.

Can I use pull ups instead of lat pull downs?

Yes.

Can I use barbell rows instead of seated cable rows?

Yes.

Can I use squats instead of leg press?

You could, but the muscle soreness will be unbearable. This is a rest-pause workout. Squats might leave you in pain for a week to come.

Isn't this a lot of sets?

Yes, but it's a rest-pause workout. Because you are restricting rest in between sets, the amount of weight you will be using for each exercise will drop slightly. So while the volume is increasing, the intensity is decreasing.

Shredded six pack abs

21 day cycle Cardio Workout

Perform the following cardio workout after each resistance training session. If you are pressed for time (or the gym is packed), you can also perform this session later in the day or first thing in the morning on your training days.

For this cardio workout you will need:

This cardio session should take you around 15 minutes, or maybe longer. Perform the following sequence 5 to 6 times through using no rest between exercises and treadmill work. 

Cardio Workout
21 Day Shred
Exercise Reps
Push Ups 10
Jumping Jacks 20
Burpees 10
Treadmill walking - slow & steady pace 30 seconds
Lying Floor Knee Raise 20
Jump Squats 10
Mountain Climbers 20 each leg
Treadmill walking - slow & steady pace 30 seconds

Diet Plan For Men

This eating plan restricts food consumption prior to 5 pm. You will focus on low carb, high fat, high protein eating. Dinner (your main meal) should be eaten around 5-6 pm, and your pre-bed snack around 8-9 pm.

Here is the meal plan schedule for men:

  • 8 am - 3 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 330 calories and 20-22 grams of protein.
  • 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
  • 2 pm - 2 pieces of regular fat string cheese and one ounce of almonds. This meal contains about 324 calories and 22 grams of protein.
  • Dinner (post-workout) - Pick from one of the 3 dinner choices below.
  • Pre-bed Snack - Casein protein shake, 3 fish oil softgels and a medium apple. This meal contains about 213 calories and 25 grams of protein.
Dinner - Meal 1
  • 10 ounces of baked, boneless and skinless chicken breast. (312 calories and 65 grams of protein)
  • Sour cream and salsa topping for chicken breast. Combine 2 ounces of full-fat, natural sour cream with 2 ounces of salsa. (141 calories and 2 grams of protein)
  • Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 10 halved cherry tomatoes, 3 ounces of diced mozzarella (full-fat) cheese, one ounce of diced black olives. (631 calories and 23.2 grams of protein)
Dinner - Meal 2
  • 8 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 2 ounces of guacamole. (743 calories and 60 grams of protein)
  • Place the beef over a bed of: 2 cups of shredded lettuce, 1/2 cup fresh salsa, 1/2 cup shredded (full-fat) cheddar cheese, and one ounce of sour cream. (343 calories and 15.6 grams of protein)
Dinner - Meal 3
  • 8 ounces of salmon. (466 calories, 50 grams of protein)
  • Lemon butter sauce for salmon: 3 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (112 calories)
  • Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1 ounce of walnuts, and 1 ounce of dried cranberries. (518 calories and 3.6 grams of protein)

Lat pull downs

Diet Plan For Women

Here is the meal plan schedule for women:

  • 8 am - 2 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 260 calories and 14-16 grams of protein.
  • 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
  • 2 pm - 1 piece of regular fat string cheese and one ounce of almonds. This meal contains about 244 calories and 16 grams of protein.
  • Dinner (post-workout) - Pick from one of the 3 dinner choices below.
  • Pre-bed Snack - Casein protein shake and 3 fish oil softgels. This meal contains about 143 calories and 25 grams of protein.
Dinner - Meal 1
  • 6 ounces of baked, boneless and skinless chicken breast. (187 calories and 39 grams of protein)
  • Sour cream and salsa topping for chicken breast. Combine 1 ounce of full-fat, natural sour cream with 1 ounce of salsa. (71 calories and 1 gram of protein)
  • Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 5 halved cherry tomatoes, 1.5 ounces of diced mozzarella (full-fat) cheese. (432 calories and 16 grams of protein)
Dinner - Meal 2
  • 6 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 1 ounce of guacamole. (545 calories and 44 grams of protein)
  • Place the beef over a bed of: 1 cup of shredded lettuce, 1/2 cup fresh salsa, and 1/4 cup shredded (full-fat) cheddar cheese. (161 calories and 7.6 grams of protein)
Dinner - Meal 3
  • 6 ounces of salmon. (350 calories, 37.6 grams of protein)
  • Lemon butter sauce for salmon: 2 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (76 calories)
  • Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1/2 ounce of walnuts and 1/2 ounce of dried cranberries. (254 calories and 2.7 grams of protein)

Diet Plan FAQ

What if I don't like the meal choices?

These meal choices are merely examples. You can swap in any protein source, fats and veggies. Just make sure you are not eating rice, potatoes, oatmeal or any other non-fruit or veggie carbs.

For men, dinner calories should equal around 1,076. For women, calories should come to around 690.

Do I need to use casein and whey protein?

No. You can swap in any protein foods as long as the calories come to about 120.

354 Comments+ Post Comment

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Posted Fri, 01/19/2018 - 18:04
Bilal

Hi,

Also can i use 5 grams of Creatine as Post Workout. Please advise.

Thank you

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Posted Fri, 01/19/2018 - 18:02
Bilal

Hi,

Can i eat Tuna (Drained), Shrimps (Baked) and Steak (Grilled/Baked) during this diet as they are also very good source of protein with no carbs and moderate in fats (I'm only consuming same amount of calories as Chicken, Salmon & Lean Beef). Just to have little bit more variety.

Thanks

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Posted Sun, 01/14/2018 - 07:09
Umair

Hi ,

I am planning to start this program from tomorrow but I have few concerns:

1) I work 8:30 to 5pm and by the time I get back home that's 6 pm .. I can only hit the gym after that .. So I wont be able to have dinner until 9 pm and the casein shake till 11 pm . However in your diet it states that dinner should be eaten by 5-6pm ? Not sure how I can sort this out ? I wont get the chance to work out during the day to take my dinner at 5-6pm.

2)I am a male weighing 85kg and my height is 6ft and age 32 . I wish to lose arund 10 kgs so I was wondering if I should reduce my calories intake to 1500 kcalories which may help me lose weight better along with these excercise .. What do you think ?

3) The cardio circuit workout mentioned includes treadmill in between. The gymI goto doesn't have enough space besides the treadmill so is it ok if I skip treadmill from this circuit training and towards the very end todo a 5 mins treadmill run ?

I would really appreciate your response and suggestion regarding this please.
Thanks
Umy

JoshEngland's picture
Posted Mon, 01/15/2018 - 09:08
JoshEngland

Hi Umar,

1. When you consume doesn't necessarily matter so long as you meet your calorie needs each day.

2. Start by finding your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Then subtract 250-500 calories from that number for a healthy fat loss approach.

3. Yes, that should be fine.

Hope this helps!

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Posted Mon, 01/15/2018 - 11:19
Umair

Thank you so much Josh .

One last question are we meant to not eat rice the whole 3 weeks or just during the work out days ?

JoshEngland's picture
Posted Mon, 01/15/2018 - 14:05
JoshEngland

Hi Umair,

You're welcome! You can eat rice, so long as you stay within your calorie limits needed to achieve your goals. Fat loss and muscle growth are all about calories in vs calories out.

The meal plan laid out is a template that was written a long time ago. And it doesn't take into account everyone's individual calorie needs, food accessibility, and economic status.

If you want to eat rice, eat rice. Just make sure you are eating in accordance to your goals when it comes to caloric intake.

Hope this helps!

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Posted Sun, 01/14/2018 - 00:18
Bilal

Hi,

Macros for Meals please if possible, Scramble eggs means 3 large eggs including YOLK. Very nice plan except i wish the Diet Plan was explained a little bit more better. Looking forward to hear from you.

Thanks

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Posted Wed, 01/10/2018 - 15:33
Selina S

I’m a spin instructor. My classes are an hour long and I typically burn about 500 kcals. If I’m doing my classes in addition to your program, should I have an additional meal to make up the calories I burned in class? If so, what kind of macros am I looking at for that meal? Thanks!

JoshEngland's picture
Posted Thu, 01/11/2018 - 08:46
JoshEngland

Hi Selina,

I recommend finding your calorie needs here first: https://www.muscleandstrength.com/tools/bmr-calculator

Then add or subtract ~250 calories from that number depending on if your goal is to build muscle or lose fat.

For information on figuring out your individual macros start here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

For information on building a meal plan, check this resource out: https://www.muscleandstrength.com/articles/fat-loss-meal-plan

Hope this helps!

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Posted Sun, 01/07/2018 - 19:42
Byron

Is it ok if I eat the main meal before my workout? I work from 7am to 5:30pm, so if I workout first, I'm not eating the post workout meal till 8 o'clock or later. Would eating first, then working out, and having a post workout shake be more beneficial for me?

JoshEngland's picture
Posted Mon, 01/08/2018 - 09:59
JoshEngland

Hi Byron,

I would say so. You always want to have fuel in the tank before hitting your workouts.

For more on workout nutrition, check out this article:

https://www.muscleandstrength.com/articles/what-to-eat-before-and-after-...

Hope this helps!

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Posted Sun, 01/07/2018 - 10:34
Casey

Question- are you doing 8 sets of each workout back to back then moving on to next exercise or all in workout A, and repeating 8 times. Seems like there’s be more then 30 seconds between sets if switching.

JoshEngland's picture
Posted Mon, 01/08/2018 - 09:57
JoshEngland

Hi Casey,

As the program is written, you should perform all of the sets for one exercise before moving on to the next.

Hope this helps!

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Posted Fri, 01/05/2018 - 05:15
Leon

Hello, is this a ketogenic diet posted on this plan?

JoshEngland's picture
Posted Fri, 01/05/2018 - 09:11
JoshEngland

Hi Lean,

I haven't calculated the complete macro profile of the plan, but at first glance, it appears to have too many calories from protein sources to be a true ketogenic plan.

For more on ketogenic diets, check this guide out:

https://www.muscleandstrength.com/diet-plans/ketogenic-low-carb-diets

Hope this helps!

JoshEngland's picture
Posted Mon, 01/08/2018 - 09:58
JoshEngland

Hi Casey,

Both. Rest after each set and between each exercise while you set up for the next.

Hope this helps!

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Posted Sun, 01/07/2018 - 20:02
Casey

I’ve tried to message but it’s not going through. Are the rest periods on exercises between each exerside or after each set of excercise?

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Posted Sat, 12/30/2017 - 21:50
Joseph

After completing this program 2x , what would you recommend doing after?

JoshEngland's picture
Posted Tue, 01/02/2018 - 09:14
JoshEngland

Hi Joseph,

Depends on if your goals have remained the same or changed.

For further fat loss, you could go with a program such as this one: https://www.muscleandstrength.com/workouts/12-week-fat-destroyer

Hope this helps!

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Posted Tue, 01/02/2018 - 20:52
Joseph

Thank you for your reply , my goal is to countine fat loss for a few months I’m 220 5”7 and want to get to 175 lean muscle. I will do the suggested link you replied. Then I’m thinking of doing a muscle building program. Thank you again.

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Posted Tue, 01/02/2018 - 21:09
Joseph

I’m also curious why I cannot repeat this cycle ? Can I adjust the workout to keep this same routine?

JoshEngland's picture
Posted Wed, 01/03/2018 - 08:36
JoshEngland

Hi Joseph,

You certainly can! You're more than welcome to repeat this workout for as long as you desire.

Hope this helps!

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Posted Fri, 12/29/2017 - 19:22
Shawna

Im a bit lactose intolerant.
2 pm - 1 piece of regular fat string cheese and one ounce of almonds. This meal contains about 244 calories and 16 grams of protein.
*** What would you recommend to substitute the string cheese????

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Posted Tue, 12/05/2017 - 06:09
Ahmed Basheer

I got question, is this program for beginners people who haven't lift weight but want to lose pounds, wish the quick answer please, Thank You.

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Posted Mon, 12/04/2017 - 21:29
Simi

I’m vegan, is there a vegan plan to go with this workout?

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Posted Thu, 11/23/2017 - 05:53
Lauren

Who actually came up with the 21 day shred? Was this plan ever for sale?

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Posted Sun, 10/29/2017 - 15:18
Mitchell Benson

Can you send me the Macro's this plan has per meal?

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Posted Wed, 10/04/2017 - 11:11
Robert Fullick

Update - weight has stayed same, but fat % up 2% and skeletal muscle mass down 2kg! Elusive 6 pack still well hidden !!

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Posted Sun, 10/01/2017 - 15:31
Robert Fullick

Hi, I'm doing this (started 3 weeks ago) as a pre holiday shred - I go in 2 weeks, and I'm busting my butt, diet etc and in 4 days dropped 1kg and 3% body fat, increased 1kg skeletal muscle mass...and for the last week it's not changed, I'm at the point of exhaustion and can't shift this last bit. I'm 6ft and 79kg and 20% body fat. Trying to strip away as much as possible, help!!

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Posted Sun, 10/01/2017 - 14:45
Kris

Hi.. Excellent routine and would start in my next session tomorrow.. i am currently 210lbs 172cms 28% body fat. Am trying to cut desperately in 90 days as i have a special occassion coming. Can I perform a cardio or HIIT before this workout and resting cardio after?

JoshEngland's picture
Posted Mon, 10/02/2017 - 08:46
JoshEngland

Hi Kris,

Yes, you're more than welcome to alter this workout template to better meet your individual needs. Although, I'd be weary of expecting drastic fat loss in a short amount of time. Health and fitness is a very long-term lifestyle change. You want to make sustainable alterations to your lifestyle so you can reap results in the long run.

Hope this helps!

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Posted Sun, 09/24/2017 - 10:32
MatV

I work in evening time. This looks like a 9-5er plan. I wake up and drink coffee and then go to gym. I’m done between 11-12... then I eat my 1st meal. How can I modify this to my schedule?

JoshEngland's picture
Posted Tue, 09/26/2017 - 11:50
JoshEngland

Hi MatV,

When you eat the food isn't all that important. So long as you get the appropriate amount of calories for your goals down during the course of the day, you'll be fine.

With that said, it may be beneficial to drink a periworkout drink of bcaas and/or carbs and protein, since you havent consumed and digested a meal beforehand. Also aim to eat a post workout meal after your workout (for recovery). Outside of that, when you eat your meals and how many meals you eat per day will have a minimal effect on your results at best.

Find out your daily calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator
Then aim to eat that many calories each day (or slightly more or less depending on your goals).

Hope this helps!

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Posted Sun, 10/01/2017 - 15:35
Robert Fullick

Cool - that answers what I was thinking too...up at 5, gym at 6 and work 10-7

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Posted Mon, 09/18/2017 - 21:13
Gee

How would I determine my calories and macros? I'm finding I'm pretty hungry following this, eating close to 1,600 calories. I normally eat close to 2,400 give or take. I'm 5'7" female at 180 pretty muscular build.

JoshEngland's picture
Posted Tue, 09/19/2017 - 08:34
JoshEngland

Hi Gee,

Start by finding your bmr here: https://www.muscleandstrength.com/tools/bmr-calculator

Then add or subtract ~250-500 calories from that number depending on your goal.

As far as determining your macros go, read this: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Hope this helps!

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Posted Thu, 09/14/2017 - 09:52
Tia P

I'm marathon training but want to do this program. I've run several marathons so I'm not a newbie to this and also enjoy lifting. I currently run 3 days a week, one long run and 2 short to medium runs. So I can definitely do the training schedule. My question is, on my long run days (Saturdays), should I increase the calories or stick with the 1500? And it looks like according to the plan, I still do the recommended cardio routine after each gym workout but on the other days I can do my runs.

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Posted Tue, 08/22/2017 - 11:53
Abhishek Jhariya

Hi,
I weigh 230 lbs and found interested in following this routine.
The only question I have - its mentioned above to do this routine 3 times max (30 lbs loss of weight ) . To get into standard weight I'll have to do it a couple of more rounds (to loose 80 lbs) . Is there any harm to do it more than 3 times ?

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Posted Mon, 08/14/2017 - 14:17
Ryan

The meal plan calls for Almonds and Walnuts. I have a peanut allergy that forces me to stay away from all nuts due to cross contamination. What would be the suggested alternatives to these nuts that will fit in with these meal plans?

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Posted Wed, 08/02/2017 - 19:44
Sophie

I am sure this has been asked but there are a lot of comments to wade through. I train 6:30am - 7:30am most days so breakfast is normally 8/8:30am. Also I finish work at 6pm and typically train from 6:30 - 7:30pm (cardio in the morning, weights in the evening) so should I not be eating anything before my training sessions? I want to make sure i have my timings correct before I start. Thanks!

JoshEngland's picture
Posted Thu, 08/03/2017 - 09:20
JoshEngland

Hi Sophie,

When you eat the food isn't all that important. So long as you get the appropriate amount of calories for your goals down during the course of the day, you'll be fine.

With that said, it may be beneficial to drink a periworkout drink of bcaas and/or carbs and protein, since you wont have enough time to consume and digest a meal beforehand. Also aim to eat a post workout meal after your workout (for recovery). Outside of that, when you eat your meals and how many meals you eat per day will have a minimal effect on your results at best.

Find out your daily calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator
Then aim to eat that many calories each day (or slightly more or less depending on your goals).

Hope this helps!

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Posted Sun, 07/30/2017 - 07:31
Aman

Hi
This plan looks really promising. But I was just wondering that what if a person has already lost a couple of pounds (20lbs) over a past few months with healthy dieting and other weight teaining program.Will he still lose fat, since I guess this plan is meant for ones who are completely new to losing fat. Maybe I'm wrong. Please reply!

JoshEngland's picture
Posted Mon, 07/31/2017 - 10:00
JoshEngland

Hi Aman,

Yes, this program can be used in that fashion. So long as you are in a calorie deficit (taking in less calories than you burn), you'll lose body fat.

Hope this helps!

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Posted Thu, 07/13/2017 - 08:58
eric

Started this program Monday and after todays (Thursday's) workout I'm really noticing strength dropping. I typically trained with a lot of 4 or 5 sets of 5 with 60-90 sec rest periods in the past but I've been dropping weight since early June. On 6 June I was (I'm 6ft2 37 y/o) 226/16% BF 40in around the naval and today when I woke I was 215/13% BF (accumeasure caliper) and 38in around the naval.. Between early june and Monday I had trained for about 4 to 6 weeks but was unable for the last 3 weeks of June. Is the strength drop normal? I was pushing 80lb Db's for 4 to 5 sets of 5 on a slight incline bp with 60 to 90 secs rest now im at 15 degree angle bench using 50's for 8 sets of 8 with 30 secs rest. I'm following the diet as prescribed above but added a few extra calories (prot and fat) through the day.

Thanks.

JoshEngland's picture
Posted Thu, 07/13/2017 - 09:21
JoshEngland

Hi Eric,

It can be natural. You're training in a different style with a different goal with this program. The goal here is optimal fat loss, not strength training.

When it comes to weight training you have three options:
1. Get Stronger
2. Build Muscle
3. Burn Fat

It is extremely difficult to accomplish more than 1 of these goals at one time.

Hope this helps!

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Posted Thu, 07/13/2017 - 10:19
eric

Thanks for the timely reply. I'm definitely working to lean out, my plan is to follow this program for the 3 weeks, back off a little for a week, and follow it for another 3 weeks. I'm weighing and measuring 2 to 4 times a week at the same time of day to track progress. I guess my next question is after being in a caloric deficit/low carb state for 3 weeks would it benefit me to back off a little and up the calories via carbs for brief period before starting the program over? Like everyone else I want to work my **s off and progress as quickly as possible but I know its a slow process. I've read about low carbs calorie deficits messing with metabolism and hormonal balances if you maintain them too long but does a random or weekly cheat meal help reduce that likelihood? There is so much information out there and everyone says do this not that its hard to decipher and know who to trust... but you seem to offer a pretty common sense approach without overcomplicating things. thanks again, your time and knowledge is appreciated.

JoshEngland's picture
Posted Thu, 07/13/2017 - 15:48
JoshEngland

Hi Eric,

You're welcome! There's a lot of different recommendations on the web, because there are a lot of different approaches. This is because everyone is different and reacts differently to certain stimulus. If both you and I did the program above on the same calorie diet, we'd get highly different results.

My best advice is to continuously experiment. Try things and see what works for you. If something doesn't work, go back to doing what you do know works for you.

At the end of the day it all comes down to sustainability and consistency. No matter how fast your results come, you have to be able to consistently sustain them, otherwise you'll have to start over again.

Personally, I don't enjoy low carb diets and I don't have cheat meals. I know my calorie needs and I understand the nutritional facts of the food I put in my body - whether it be chicken, veggies, and rice or a slice of pizza. Typically I go for nutritious food sources, but at the end of the day, I make sure I've eaten the exact amount of calories I need to meet my goals.

Find out your needs here: https://www.muscleandstrength.com/tools/bmr-calculator

If your goal is to lose fat subtract ~250-500 calories
If your goal is to build muscle or strength add ~250-500 calories
If you'd just like to maintain (which is fine and highly recommended from time to time) eat the amount of calories it tells you to.

Hope this helps!

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Posted Mon, 07/10/2017 - 10:58
Nicole

I'm excited to start this plan but I normally don't get to the gym until 7:30pm. Should I eat the meal before my workout and the protein shake after my workout?

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Posted Thu, 07/06/2017 - 14:52
Alix

I was really excited to find this plan but I can only get to the gym at 4am so the meal plan is an issue for me. Any suggestions?

JoshEngland's picture
Posted Thu, 07/06/2017 - 16:32
JoshEngland

Hi Alix,

When you eat the food isn't all that important. So long as you get the appropriate amount of calories for your goals down during the course of the day, you'll be fine.

With that said, it may be beneficial to drink a periworkout drink of bcaas and/or carbs and protein, since you wont have enough time to consume and digest a meal beforehand. Also aim to eat a post workout meal down after your workout (for recovery). Outside of that, when you eat your meals and how many meals you eat per day will have a minimal effect on your results at best.

Find out your daily calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Then aim to eat that many calories each day (or slightly more or less depending on your goals).

Hope this helps!