Thursday, March 22, 2012

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 TypeQuantityExamples
Meal 1FruitSmall ServingBerries
Complex Carb1 servingOatmeal
Meal 2Fibrous Carb1 servingWhole wheat bread
Proteinsmall servingPeanut butter
Meal 3Protein1 servingChicken Breast
Fibrous carb1 servingSpinach Salad
Fruit1 servingApple
Meal 4Fruit1 servingBanana
ProteinSmall ServingBar
Meal 5Protein1 servingFish/Chicken
Fibrous Carb1 servingVegetable Plate


Complex CarbsFibrous CarbsProtein
Wheat BreadSpinachPeanut Butter (2 Tbsp)
Wheat PastaBroccoliWhey Protein powder (10-15g)
Brown RiceZucchiniLean chicken breast (4-6oz)
OatmealCucumbersLean turkey/roastbeef (4-6oz)
Baked PotatoAsparagusTuna (2-4 oz)
Sweet PotatoCarrotsEggs (2)
GranolaCauliflowerSalmon (4-6 oz)
Bran CerealPeasYogurt 
BeansGreen BeansCottage cheese
Popcorn
Squash



Shredded Guys Meal Plan:


Meal Food TypeQuantityExamples
Meal 1
Protein15-20gEggs
Complex CarbHalf CupOatmeal
Meal 2Protein20-30gShake/Bar
Tuna/PBJ
Meal 3Protein30-40gChicken Breast
Complex CarbBaked Potato
Fibrous CarbGreen Beans/Broccoli/Spinach
Meal 4Protein20-30gChicken/Turkey Breast
Fibrous CarbSalad/Lima Beans
Meal 5Protein40-50gSteak/Fish/Chicken
Fibrous CarbSalad or Green Veggies



Protein choicesComplex CarbsFibrous Carbs
EggsWheat BreadSpinach
TunaWheat PastaBroccoli
SalmonBrown RiceZucchini
Turkey BreastOatmealCucumbers
Chicken BreastBaked PotatoAsparagus
CheeseSweet PotatoCarrots
Cottage CheeseGranolaCauliflower
Lean BeefBran CerealPeas
YogurtBeansGreen Beans
Roast BeefPopcorn
Squash








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