T Nation

Shredding Panik

I have fallen off the wagon a bit.

My grandfather passed a few weeks ago, it was impossible to work out and watch my nutrition due to hospital visits, services, family in town and Shiva (Jewish custom of having an open house for friends and family to come pay their respects. They bring food and we eat a lot), and just the grieving process.

Basically it’s been tough to maintain any sort of routine during the mourning. I have tried, but I can’t seem to find the will I had before Grandpa died.

I’ve put on a nice layer from the winter and all the Jewish food from Shiva, I figured that if I could not lift I better eat, a lot, to preserve my muscle mass as much as possible. It worked I lost very little strength, -5 to 10 lbs in my lifts.

So, what to do? I can’t find my will or structure. I’ve gotten a bit fat.

I need routine, discipline, drive.

I need to get Shredded for summer!

So what better way to get myself back on track and lean than getting on a strict plan.

I’ve chosen Dr. Berardi’s “Get Shredded”. And a lifting program based on concepts I have learned from CT’s articles and newsletters. This is a 30 day program starting

06-04-07 to 07-04-07.

Lets get started-

NUTRITION:

2150 kcal (actually comes out to about 2267 Kcal)

35% Protein
10-15% Carbs
55-60% Fats

Not very much I know, but I need something extreme right now, normal is just not working. Besides I’m only doing this once then its back to a nice slow clean bulk.

WAKE UP PRE-TRAINING 4:30 A.M.
Power Drive in1L water.
5g BCAA and 2.5g creatine
3 HOT-ROX

TRAINING 5:00 A.M
5g BCAA and 2.5g creatine
1L water

POST TRAINING 6:00 A.M.
5g BCAA and 2.5g creatine and Glutamine
Power Drive in 1L water
1 multi+
2 TRIBEX Gold

BREAKFAST 7:30 A.M
3 eggs whites, 1 whole egg
30g Havarti cheese
2 pieces lean turkey bacon
0.25 bell pepper
2 oz baby carrots
0.25 avocado
1 cup green tea
1 cup water
3 Fish Oil capsules
5g BCAA
1 Chromium Picolate
2 BETA-7
1 Broccoli concentrate
1 Glucosamine

BCAA/CREATINE 9:30 A.M.
5g BCAA and 2.5g creatine
1L water
3 HOT-ROX

LUNCH 12:00 P.M.
6 oz extra lean beef (1.25 cups)
2 pieces lean turkey bacon
30g Havarti cheese
2 oz spinach
1 small tomato
0.5 small zucchini
0.25 small red pepper
0.25 avocado
4 flax oil caps
1 tbsp vinegar
1 cup water
3 Fish Oil capsules
5g BCAA
2 BETA-7

BCAA/CREATINE 2:00 P.M.
5g BCAA and 2.5g creatine
1L water
3 HOT-ROX

DINNER 6:00 P.M.
6 oz extra lean beef
2 pieces lean turkey bacon
30g Havarti cheese
2 oz spinach
2 oz broccoli
2 oz cauliflower
2 oz green beans
0.25 avocado
1 teaspoon olive oil
1 tbsp vinegar
1 cup water
3 Fish Oil capsules
5g BCAA

PRE-BED
2 whole eggs
0.25 green pepper
2 oz carrots
1 serving Greens+
3 Fish Oil capsules
3 ZMA
2 TRIBEX Gold
2 BETA-7
5g BCAA

TRAINING: M-F and GPP on Sat.

MONDAY: Shoulders

A. Push Press 10,7,5,3,7,5,3

B1. Pitcher Raise 3x8

B2. 1-arm cable lateral, muscle-round style 3x4 mini sets of 6 reps per arm

C. Bent Over Lateral Raise 10,7,5,3,7,5,3

D1.Unwinding Press 3x8

D2. High Pulley Cross-body rear Delts 3x13

TUESDAY: Arms

A. Preacher Curl 10,7,5,3,7,5,3

B1. Reverse Preacher Curl 3x10

B2. Hammer Curl 3x12

C. Weighted Dips 10,7,5,3,7,5,3

D1. Close Grip Bench 3x8

D2. Decline Tri Ext. 3X10

WENESDAY: Legs

A. Back Squat 10,7,5,3,7,5,3
B. Front Squat 10,7,5,3,7,5,3
C. Over Head Squat 10,7,5,3,7,5,3
D. Dead Lift 10,7,5,3,7,5,3

THURSDAY: Chest

A. Bench Press 10,7,5,3,7,5,3

B1. Mod Decline Bench Press 3x7

B2. Two-position cable cross-over 3x9 @ high position & low

C. Wide Grip Incline Bench Press 10,7,5,3,7,5,3

D1. Half Dumbell Flys 3x11

FRIDAY: Back

A. Weighted Pull Up 10,7,5,3,7,5,3

B1. Rope Lat. Pull down 3x7

B2. Standing Straight Bar Pull Over 3x11

C. Old Time Standing Row 10,6,3,10,6,3 (Drop Set)

D.Bent over row 10,7,5,3,7,5,3

SAT: GPP

I will post Start Pics and Stats tonight or tomorrow morning.

FYI Currently 215lbs, 5’9"

Thanks for reading and if you have a comments please feel free.

  1. Happy Birthday

  2. Sorry to hear about your grandfather. May he rest in peace.

  3. Good luck on reaching your goals.