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PHYSIQUE TRANSFORMATIONBLUEPRINT8 Weeks To ASHREDDEDPHYSIQUE!

Eight Weeks To AShredded Physique!Getting Shredded – Why?Why would any bodybuilder, orany person in general, want toget shredded? A more logicalquestion might be: “Why wouldn’tone want to get shredded?“ If you’re aserious bodybuilder, then you alreadyspend every waking hour of your day inthe gym, or in the kitchen, trying to buildup as much muscle as humanly possible.Losing your excess body fat occasionallyallows you to show off the new muscleyou add each year. On the other hand, ifyou’re just an everyday Joe who trainsto look good, then you probably wantto shed a few extra pounds around yourwaistline to look better in the beach, theboardroom, and the bedroom – everyplace where a trimmer waistline, chiseledchest and arms, and cut legs are admiredand desired. Take a look at any of whatis considered the ‘top bodies’ in anyarena – from sports to acting to everydaylife – and one aspect will stand out aboveall others – they all possess low body fatlevels.of sets of heavy exercises – will be howyou maintain the muscle as you work toshed body fat. However, there are someadvantages to continue your heavy liftingwhile utilizing a form of training whichwill help to boost your metabolism,which will speed up the fat burningprocess as much as diet, supplementationand cardiovascular exercise canprovide. This metabolic conditioning,or “met con”, can be achieved throughCross-Fit training. Essentially, thiskind of training involves super-settingheavy compound movements andcardiovascular movements which targetmultiple muscles group – along withraising the heart rate and increasing themovement of oxygen in the body. Let’sexamine a week of “Metcon” or “CrossFit” training.Let’s engage in an eight week processto change our current physique – anadmirable block of unprocessed muscleand bulk – into a work of art, worthyof admiration and display anywhere– from the beach, the boardroom, orthe bedroom, up to and including thebodybuilding stage!“Metcon” or “Cross-Fit”Training for the UltimateCutting WorkoutWe all know that for the most part, thesame you built the muscle – through lots2Ultimate Training Guide- Order Now! 800-535-9858 - www.PrimalMuscle.com

Monday – Upper Body Training usingmodified MetCon techniques.Wednesday – Lower Body Trainingusing modified MetCon techniques.Today you will be training chest, back,shoulders, and arms using both standardand MetCon training.You will start yourtraining with,following warmups, two heavy sets foreach of these majormuscle groups. Aftercompleting those ten sets,you will advance to ten moresets of MetCon training. Let’s look atsuch a routine:Similar to Monday’s training, you willstart with a single heavy compoundmovement for each of the majorlower body muscle groups(quads, hamstrings, andcalves)Chest: Two sets incline dumbbell benchpress (8 to 10 repetitions)Back: Two sets deadlifts (6 to 10repetitions)Quadriceps: Three setsbarbell squats (6 to 8repetitions)Hamstrings: Three sets lying legcurls (8 to 10 repetitions)Calves: Three sets seated calf raises (8 to10 repetitions)MetCon portion of training:Triceps: Two sets skull crushers (8 to 10repetitions)One set 20-rep lightweight squats,immediately followed by light weightdumbbell lunges across gym, one 40 yarddash in parking lot, standing jumps forcalves, and then bodyweight squats tofailure. You will be completing 19 totalsets today (nine using standard heavycompound training, and ten sets fromyour two MetCon rotations).MetCon portion of training:Friday - Full Body MetCon Training.One set 20-repetition light weightdumbbell side raises, immediatelyfollowed by tenbodyweight pull-ups,45 seconds pushupson floor, 45 seconds highintensity light weightbiceps dumbbellcurls, then tricepsbench dips untilfailure. Rest threeminutes, then repeatthis super set, and you cancall it a day! You repeat thisrotation twice, which meansyour training totals 10 setsMetCon training and 20total training sets.Today, you will be facing no-holdsbarred, all out Met-Con training. Let’scheck out a sampleworkout:Shoulders: Two sets shoulder press (8 to10 repetitions)Biceps: Two sets barbell curls (8 to 10repetitions)www.PrimalMuscle.com - Order Now! 800-535-9858Barbell lunges (12to 25 repetitions)immediately followedby 2 minutes cablerowing for backFlat bench pressimmediately followed by40 yard dash for speed.Bodyweight chin-upsto failure, immediatelyfollowed by standingbarbell curls- Ultimate Training Guide3

Standing military press, immediatelyfollowed by standing calf jumpsRepeat this cycle three times.Each week, you will rotate Mondayand Wednesday’s training routines. Yourfirst week of training will see upper bodytrained on Monday, and lower bodytrained on Wednesday. Week two willsee lower body trained on Monday, andupper body trained on Wednesday. Thispattern will continue for the duration ofyour eight weeks of gettingshredded training. Friday willremain consistent throughoutthis time.You will complete thisworkout for eight weeks,following the programreligiously. Each week, youshould work to add moreweight to the movementswhile keeping the numberof sets and reps – and theintensity of your training– equal or greater. In orderwords, you will want toincrease the numbers each weekin order to add intensity and keep yourbody adapting, so that you can keepimproving. Now that we’ve nailed downthe weight training aspects of your eightweek program to get diced, let’s look atthe cardiovascular training you will needto endure in order to become as shreddedas possible!Cardiovascular Training: Upand At Em’!Lifting weights alone, even in such amanner as to bump up the metabolicrate, will not raise your daily caloricexpenditure (how many calories youburn) enough to get your body shredded.In addition to the weight training, youwill want to include the use of somesort of cardiovascular training into yourdaily regimen. Cardio is most effective4Ultimate Training Guidewhen conductedimmediatelyuponwaking inthe morning.Climb out of bed,visit the restroom,then weigh yourself(for tracking purposes).Stretch out a bit on the wayto the refrigerator to graban ice cold bottled water or sugar-freedrink such as Crystal Lite, andthen grab your running/walkingshoes. Consume your morningBeach Freak Stack (more onthis later!). Take your morningpass through your neighborhood,or atop your favorite piece ofcardio equipment in your house.It is imperative that you consumezero calories before conductingthis cardio. Some bodybuilders willshort-circuit their efforts by sippingjuice while training. While juicemight have some health benefits, itwill force your body to burn sugarsand carbohydrates now present in thestomach, instead of utilizing stored bodyfat. Conducting cardiovascular exerciseon an empty stomachresults in a situation wherestored body fat is burned.You’ll have plenty of timethroughout the remainderof the day to enjoy thesecarbohydrates and calories– just not before your cardiotraining in the morning!Diet/Nutrition: MiniSuper ShreddingMeals!Your eight week diet to get shredded willbe a simple one. Here are the approvedprotein, carbohydrate and fat sources ofwhich you are allowed to eat.- Order Now! 800-535-9858 - www.PrimalMuscle.com

Protein:Chicken, fish orlean egg whites.Carbohydrate:Rice and potatoes (red orsweet).Fat: Omega-3 or fish oil, taken threetimes per day with meals.Every meal should include 1-2servings (4 ounces) of proteinand one serving ofcarbohydrates (about ahandful). You can alsoconsume as many leafygreens (romaine lettuceor kale) as you wish.Remove all sourcesof sugar and flourfrom your diet.Stick with theapproved list ofprotein, carb and fatsources, and eat nothing else. It’sonly eight weeks – it’s not likeyou’re giving up your favoritefoods forever. By the time thoseeight weeks have passed, youwill not only be much leaner, butyour body will have“I have to say takingbecome a highlyLipotase helped mereachmy goals easier,effective digestionfaster, and now helpsmachine!with keeping the weightoff! And nothing buildsMany bodybuilders better confidencemake a commonthen being 44 poundsless!!!!”mistake when- Ronnie S.restricting theirAnnapolis, MDcalories in orderto shed body fat. You don’twant to starve yourself. Eatas many of these small supershredding meals as your bodyrequires. Some days it willbe six meals, and other daysyou may need nine meals. Usethe mirror, not the scale, todictate if you are restrictingyour calories too much, or too little. Nowthat we’ve nailed down the weighttraining, cardiovascular training, anddiet aspects of the getting shreddedplan, there’s just one place to look tosolidify your perfect shredding quadrant– supplements!Supplements: Using theBeach Freak Stack for SuccessWe engage in some seriously toughtraining on a daily basis while in thedieting mode. We limit our calories,force our bodies to endure tougherweight training than we’ve ever used,and toss in 30 to 60 minutes of cardioon an empty stomach to top things off.The result of this combination of factorswill be a body that is under some seriousdistress, and a central nervous systemthat could use a hand in maintainingexisting muscle while deliveringhigh energy levels while training.This is where supplements comeinto place.The Beach Freak Stack is acombination of three supplements– Lipotase , TridenosenH , and NitroxATP . Individually, these supplementsare very useful and highly effective.Taken together, they deliver an additionalboost in training ability, recoverability,and muscle maintenance while fatis being burned. Let’s look at eachsupplement individually.Lipotase The first and most obvioussupplement you will need to useif you want to bump up yourbody’s fat burning processes.Lipotase contains TTA, ortetradecylthioacetic acid, whichdelivers a variety of benefits tothe body. First and foremost,it helps to decrease body fatlevels. Appetite is suppressed.Insulin sensitivity is increased,www.PrimalMuscle.com - Order Now! 800-535-9858- Ultimate Training Guide5