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6 WEEK SHREDDEDe- ningSpecialistCopyright 2013GuruMann,US.Allrightsreserved

NUTRITION // ct.Asitturnsout,plant- nt- tsincludeextra- pyright 2013GuruMann,US.Allrightsreserved

kout//Agoodpre- ranched- ‐chainaminoacids,creatine,beta- ht 2013GuruMann,US.Allrightsreserved

Weekly Macronutrient IntakeMONDAY TO SATURDAY – HIGH PROTEIN & LOW eandprovidesyouenergy.NUTRITION(Non- chNutritionVideo]BoiledEggs1spWheyProtein1full kCoffeeORSupplementà ORSupplementà [WatchNutritionVideo][WatchNutritionVideo]6 WEEK einShake1.5spWhey 1MV Shake1.5spWhey 1MV i- ‐MenOption#2- ‐RevitalCalories 339P- ‐31,C- ‐31,F- ‐10Calories 226P- ‐24,C- ‐10,F- ‐16Calories 232P- ‐32,C- ‐8,F- ‐8Option#1- ‐ExpandOption#2- ‐AminoEnergy- ‐WheyProtein- ‐1MultiVitamin- ‐BCAACalories 258P- ‐36,C- ‐24,F- ‐3OPTIONAL- ‐1gFishOil(NV)- ‐1gFlaxseedOil(V)*NV- ‐NonVeg,*V- ‐VegOption#1- ‐CaseinProteinOption#2- ‐WheyProteinCalories 343P- ‐20,C- ‐32,F- ��82gCopyright 2013GuruMann,US.AllrightsreservedCalories 295P- ‐34,C- ‐6,F- ‐15Calories 299P- ‐32,C- ‐9,F- ‐15

SUNDAY – MODERATE PROTEIN & HIGH AL6OnSunday,whichisyourrecoverydaymeansnon- abolism.HIGHCARBSDAYUPONWALKINGUPNUTRITION(Non- hNutritionVideo]- ‐1MultiVitaminsCalories 392P- ‐36,C- ‐35,F- ‐12Calories 401P- ‐34,C- ‐46,F- ‐9Calories 268P- ‐20,C- ‐38,F- ‐4Calories 325P- ‐30,C- ‐40,F- ‐5Calories 404P- ‐30,C- ‐44,F- er)MEAL6(BeforeBed)- ARBS–221gFAT–50gCopyright 2013GuruMann,US.AllrightsreservedCalories 210P- ‐16,C- ‐18,F- ‐8

weeneachmuscle.Forexample:Monday- ‐upperabs,Tuesday- ‐Lowerabs,Wednesday- ‐Upperabs YSHOULDERS TRICEPSUPPERABSTUESDAYCHESTUPPERBACK LOWERABSWEDNESDAYCARDIOUPPERABSTHURSDAYLAT,MIDBACK etEXERCISESRopeOverheadExt.DBKickBackCopyright 2013GuruMann,US.Allrightsreserved

velaidoutabove!Theseface- 2)RopeUprightRow(Angle3)Copyright 2013GuruMann,US.Allrightsreserved

doutabove!Theseface- mup5:01–5:306.030secSprint5:31–6:00- ‐- ‐- 530secSprint6:31–7:00- ‐- ‐- 00- ‐- ‐- 00- ‐- ‐- :00- ‐- ‐- �11:00- ‐- ‐- �12:00- ‐- ‐- �13:00- ‐- ‐- ��14:00- ‐- ‐- ��15:00- ‐- ‐- ‐- ‐- ‐- herratethisway.Copyright 2013GuruMann,US.Allrightsreserved

THRUSDAY:Lats,Mid- ‐Back&

MONDAY TO SATURDAY – HIGH PROTEIN & LOW CARBS ut!meal),!