TNU Women's Basketball Off-season Program

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Shredded: Year II

   Next Monday we are beginning Shredded workouts again.   If you don't know what that means look here.  We will be working out here in Nashville at 10am and 3:30pm but I going to attempt to make most of the workouts conducive to home.  You will need a pullup bar, some dumbbells, a medicine ball, a box/step to jump on and a resistance band.  I will post the workouts each day here.

  These workouts take around 30 minutes but are extremely high intensity.  Email me if you have any questions/suggestions or if you want to come join us!  The Shredded food plans are listed below.  These will help you burn fat more efficiently.


Shredded Ladies Meal Plan:

Meal	Food Type	Quantity	Examples
Meal 1	Fruit	Small Serving	Berries
	Complex Carb	1 serving	Oatmeal
Meal 2	Fibrous Carb	1 serving	Whole wheat bread
	Protein	small serving	Peanut butter
Meal 3	Protein	1 serving	Chicken Breast
	Fibrous carb	1 serving	Spinach Salad
	Fruit	1 serving	Apple
Meal 4	Fruit	1 serving	Banana
	Protein	Small Serving	Bar
Meal 5	Protein	1 serving	Fish/Chicken
	Fibrous Carb	1 serving	Vegetable Plate

Complex Carbs	Fibrous Carbs	Protein
Wheat Bread	Spinach	Peanut Butter (2 Tbsp)
Wheat Pasta	Broccoli	Whey Protein powder (10-15g)
Brown Rice	Zucchini	Lean chicken breast (4-6oz)
Oatmeal	Cucumbers	Lean turkey/roastbeef (4-6oz)
Baked Potato	Asparagus	Tuna (2-4 oz)
Sweet Potato	Carrots	Eggs (2)
Granola	Cauliflower	Salmon (4-6 oz)
Bran Cereal	Peas	Yogurt
Beans	Green Beans	Cottage cheese
	Popcorn
	Squash

Shredded Guys Meal Plan:

Meal	Food Type	Quantity	Examples
Meal 1
	Protein	15-20g	Eggs
	Complex Carb	Half Cup	Oatmeal
Meal 2	Protein	20-30g	Shake/Bar
			Tuna/PBJ
Meal 3	Protein	30-40g	Chicken Breast
	Complex Carb		Baked Potato
	Fibrous Carb		Green Beans/Broccoli/Spinach
Meal 4	Protein	20-30g	Chicken/Turkey Breast
	Fibrous Carb		Salad/Lima Beans
Meal 5	Protein	40-50g	Steak/Fish/Chicken
	Fibrous Carb		Salad or Green Veggies

Protein choices	Complex Carbs	Fibrous Carbs
Eggs	Wheat Bread	Spinach
Tuna	Wheat Pasta	Broccoli
Salmon	Brown Rice	Zucchini
Turkey Breast	Oatmeal	Cucumbers
Chicken Breast	Baked Potato	Asparagus
Cheese	Sweet Potato	Carrots
Cottage Cheese	Granola	Cauliflower
Lean Beef	Bran Cereal	Peas
Yogurt	Beans	Green Beans
Roast Beef		Popcorn
		Squash