DARE TO SHRED - Scotty K's 30 Day Workout Program
A 30 day shredding program designed by me to burn body fat whilst maintaining muscle. I've built this program from scratch using fitness principles from some of the best known personal trainers in the business. All workout methods have been tried and tested by me in over the last 2 years.
** This workout program is my own creation which I am beginning March 1st **
Anyone wishing to take part or try out some of the workouts just need to check out my created file - They are called "DARE TO SHRED" and each day will be numbered (I've added 7 so far).
**This is my personal journal to track my daily progress. I have been using a monthly journal since December to hold myself accountable and document my skimble journey. Here I will log my daily weight (I only weigh myself daily while shredding to establish a daily routine), my daily calories and macronutrients, and workouts.**
The Countdown - Day One
Yesterday was my final bulking day and I have started my 'deload week' ( A week where I will give my body a chance to rest by doing only steady state cardio and only lifting 60-70% my normal weight at the gym )
The workout I will be using is called "DELOAD WEEK"(in my created file) - A 60min full body workout incorporating compound exercises/steady state cardio intervals
- Weight = 211.4lbs
- Height = 6ft 1ins
- Starting Calories = 2654 - This is 15% below my 'maintenance level' calories of 3100 and should reduce my weight approximately 2lbs by the end of this week. I will then maintain this calorie level for the first week of March but the intensity of my workouts will increase significantly which should shock my body into losing a further 2-3lbs. In the second week my calories will be reduced by 200 each week while the workout intensity will increase.
- Macro Ratios = 50% protein / 40% carbs / 10% fats - through the week the carbs will reduce and the fats increase proportionately. The 7th day will be high carb.
THE WORKOUT PROGRAM - PROMISES:
- It'll hurt! You'll be sore! Your body will be shocked into burning fat, you'll be exhausted be the end of each week
- You get one day's rest. Use it!
- Each day will get tougher. Each week will get tougher. Every day will change, Every week will change. Your body literally will not know what the hell is going on.
- You'll lose FAT, you'll tone up, your muscle endurance will improve, your stamina will improve significantly
- You will not see many changes, if any, by the end of the first week. You might see changes by the en of the second week. You'll see major changes by the end of the third week. If you don't eat clean don't expect unreal results
- I'll post daily info, my weight, progress photos, how I'm feeling, what's working, what's not.
- I lost 17lbs in 30 days in December 2014 doing a shred workout program. This one is tougher.
HOW DOES THE PROGRAM WORK?
- It is gym-based (sorry to those who asked me to design a home-based program. It just wasn't possible given what I want it to achieve)
- You hit the weights 4 times a week - Monday / Tuesday / Thursday / Friday (if this doesn't work change it to suit your needs but stick to the muscle order)
- 2 days per week are abs/cardio days only. One day is rest, use it if you need to, if you can burn more calories then do it. Hell, I know if I've got an ounce of energy left I'll be doing something!!
Monday - Legs / Shoulders
Tuesday - Chest / Back
Wednesday - Abs / Cardio
Thursday - Arms / Calves / Traps
Friday - Legs / Shoulders
Saturday - Abs / Cardio
Sunday - Rest (or get your ass up and move!)
**You'll notice that you work your legs/shoulders twice in the first week. That's not a mistake!! The following week you'll do the same with your chest/back etc etc**
HERE'S THE SCIENCE
- You'll be shocking the body by alternating the reps each week. For example, you'll be doing 8 rep lifting with heavy weight in the first 3 gym sessions. When you hit the legs/shoulders on the 4th day you'll jump to 25 reps with lighter weight. This will engage different muscle fiber groups and keep the body guessing so it continues to grow. This will change again in the 3rd week, and again in the 4th where we'll introduce pyramid sets.
- Each week will involve different exercises, combining compound exercises on some days, and isolation exercises on other days. There will be explanations on each workout and I'll be happy to answer any questions about exercises etc
- You'll be doing cardio.. A lot of cardio! But we'll be changing it each day and week and you'll be mixing it up with HIIT and steady state cardio. Don't worry about using muscle, the weight-lifting elements are designed to minimise muscle loss
- You'll be using methods you may not be familiar with such as Heavy Volume Training (10 sets of max weight, 3 reps). These methods have been specifically chosen to stimulate muscle growth whilst elevating your heart-rate to create a cardio effect on your body and burn calories.
- Each week you'll work some muscle groups TWICE. Yep!! Told you it's gonna hurt!! Trust me, the results will be worth it.
I'll post a photo of the calendar breakdown on to this topic today
OK!! Enough waffling!!
It's day one on my low calories of 2654 and I'm hungry! Hell, dropping from 4000 to 2654 was always gonna be tough!!
How am I gonna avoid temptations? I meal prep all my meals for the week on a Sunday. Everything is boxed up and ready to eat.
I zone out and get into a routine:
- wake up, weigh myself, log it on here, eat breakfast, check the workout I'm going to do that day, get it done!
This week's meal plan:
1 egg + 4 egg whites (scrambled) + 1 cup of oatmeal with a dash of soy milk + 1 rice cake & almond butter
6oz chicken + 7oz rice + 1 banana
** That's over a 1000 calories by mid-morning - that'll get the body fueled up to hit the gym as I go in the afternoons **
2 scoops of protein powder
FOURTH MEAL (after gym):
6oz chicken + 7oz brown rice
2 scoops of protein powder + 3 rice cakes
This is just an example - The basic rule for my calorie level is to have 53g of protein in each meal. That's a lotta protein! But it's needed to counteract the cardio and maintain muscle (trust me, I researched this fully and didn't just make it up!)
BASIC PRINCIPLE IS 1.5G OF PROTEIN PER LB EACH DAY SPLIT BETWEEN THE 6 MEALS
Obviously my meals will change, I'm not a robot! This is just an example.
The workouts are beginning to appear in my created workouts file on my profile. The first 7 days are done and are pretty much set in stone. I've started to create week 2 but they could change between now and the beginning of the program as I'm reviewing each day to ensure the exercises are suitable for the rep ranges and target muscle groups.
Is this workout program appropriate to anyone?
SURE IT IS!! Unless you have a medical condition you can do this program, you just have to push as hard as you can for as long as you can.
I appreciate feedback from anyone doing my workouts and as i'll be doing this anyway I'd welcome anyone giving one of them a try and letting me know how you get on.
I've been getting some private messages about this workout program so thought I'd clear up a few points on here for those serious about trying it out. i've chosen to do this as i've received quite a few PM's in the last couple of months and after taking a lot of time to respond in detail have seen people vanish.
- What kind of workout program is this? It's a SHRED program. It isn't for someone wanting to bulk up. It is designed to help you maintain and improve on your muscle tone whilst shredding body fat to show the muscle off better. It will not make you bigger, it will help you look better.
- Can you change the exercises? Yes you can, and I'll help where I can by recommending alternatives
- Can you do the program or workouts at home? You can 'try'. It's designed to be done at the gym merely because I need some equipment to optimise my results and some days call for maximum weight which I can only achieve at the gym. I've even had to modify it to suit Planet Fitness which I use because their dumbbells aren't heavy enough. So again, I'll try to help where I can if you comment on this thread with what you have access to.
A few more points to mention:
- I've provided detailed information on the nutrition you need to follow to make this program effective. (1) You need to keep your protein HIGH. Mine will be at 50% of my daily calories. If you don't you run the risk of losing some of the muscle you've worked hard to build. There is a high degree of cardio in this program... You are shredding, and you are doing it over only 30 days. Keep. The. Protein. High. And eat it whenever possible, keeping protein shakes to no more than 2 a day. (2) EAT CARBS! If you don't you'll have burnt yourself out by the 5th day and seriously considering quitting. My carbs will start the week at 40% of my daily calories, with the remaining 30% made up of fats. The carbs will reduce by 5% per day with my fats increasing by 5%. Sunday will go back up to 40%. Im doing this because 'carb sliding' is my preferred way to cut weight and I fully expect to be a little weaker by each weekend, but I will have more energy at the beginning of the week as a result of doing this.
If you don't plan on at least attempting to stick to a clean diet, eating enough calories and at least close to right macros you shouldn't expect results. You'll probably lose a few lbs which you'll put straight back on when you stop.
- KEEP TO THE REST STATIONS - They are specifically chosen each day to generate a different cardio effect. If you finish an exercise within the allotted time, skip to the rest and then hit the next exercise when it's up. DO NOT REST LONGER, you'll not get the total benefits of the workout.
- KEEP TO THE REPS - Again, they've been specifically chosen to hit different muscle fibers. If you hit fatigue, or don't finish in the alloted time, pause the workout catch some breath and FINISH THE DAMN REPS.
- DON'T WUSS OUT IN THE CARDIO SECTIONS - The steady state sections are to help you burn some calories while recovering, or to build up your stamina for tougher workout days. That doesn't mean you grab a magazine or watch TV. Push hard, increase the resistance, get your ass sweating. the HIIT rounds are designed to have your heart leaping out of your chest, and sweat & blood dripping on the floor. If you can talk at the end you didn't push hard enough. as one of my favorite celebrity trainers says "To look unnatural you have to do unnatural things at the gym". So suck it up, push through the pain.