Fast & Furious: 21 Day Shredding Workout Cycle And Diet

Fast & Furious: 21 Day Shredding Workout Cycle And Diet
This 3 week fat burning cycle focuses on low-carb food choices and hardcore workouts that restrict rest between sets, finishing with intense 15 minute cardio sessions.

Workout Summary

Lose Fat
Full Body
Intermediate
3 weeks
4
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
download pdfDownload Workout

Workout Description

No, this article isn't a gimmick. It wasn't written to fool people into thinking they can get shredded in only 21 days. I call this program "fast and furious" because:

Fast - You are eating only 1/3rd of your daily calories before dinner. This will feel like fasting for most of you, and is only one step away from intermittent fasting.

Furious - Workouts are fast-paced, exhausting, exhilerating and calorie-burning.

This workout and eating plan is a fat loss cycle based around a 21 day schedule. It can be run once if you only need to knock off a quick 5-15 pounds, or multiple times if you have more weight to lose.

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21 day cycle expectations

This cycle is designed to strip away fat while maintaining muscle tissue. It can help you achieve that ripped or toned look you are after.

During the first week of a reduced calorie and carbohydrate diet, you will flush a lot of excess water and lose weight rapidly. This is neither unhealthy, nor an indication of what your rate of weight loss will be like during weeks 2 and 3. With that said, men should expect to see an 8 to 12 pound loss during these 3 weeks, and women will likely lose 5 to 10 pounds. 

If you continue to run this program, your rate of overall weight loss will slow during the second and third cycles. You have already flushed out quite a bit of excess water weight, so from this point forward the majority of your weight loss will be fat loss. Men should lose about 5 to 10 pounds during the second cycle, and women 3 to 6 pounds.

These 21 day cycles are perfect for individuals who gained extra weight during the past 6 months, and need to drop just a little fat to get back to a more normal weight. I don't recommend running these cycles more than twice, maybe three times max.

So, if you're ready to look better at the beach, let's get moving.

Shredded body

21 day cycle basics

Here are the basics of each 21 day cycle:

  • Limited Pre-Workout Meals - You will be eating lighter during the day, and consuming the bulk of your calories during a 4 hour window each night.
  • Resistance Training - There will be 4 gym workouts per week, focusing on limited rest between sets.
  • Cardio - Intense 15 minute cardio sessions will follow each resistance training workout. Additional cardio is optional, but examples are provided below.

This is not a beginner workout. If you do not have an understanding of the exercises used in this program, please take some time to learn them before attempting this plan. Also note that 2 eating plans are provided: a 2,100 calorie per day plan for men, and a 1,500 calorie per day plan for women.

Here is a sample workout schedule. You can play with the days anyway you want, as long as there are 2 days of rest in between upper body workouts, or 2 days of rest between lower body workouts.

  • Monday - Upper Body Workout A
  • Tuesday - Lower Body Workout A
  • Thursday - Upper Body Workout B
  • Friday - Lower Body Workout B

Rest between each set is exactly 30 seconds. Keep the same weight for each set of a given exercise. For example, when performing the dumbbell bench press, if you are using 50 pound dumbbells, use the same weight for each set.

Make sure to pick a starting weight that allows you to perform the stated sets and reps. If you are unable to perform all the reps for each listed set, lighten the weight load the next time you perform this exercise. On the other hand, if a weight doesn't feel challenging enough, add weight the next time you perform this exercise.

Optional cardio

You can add in an optional cardio workouts:

  • First thing in the morning.
  • On off days.
  • At least 4 hours before a resistance training workout, or at least 3 hours after resistance training.

These optional workouts don't have to be boring. You can go for a walk, go hiking, swimming, running, do hill sprints, etc.

Fit female

21 Day Shredding Workout

Workout A
Upper Body
Exercise Sets Reps
Dumbbell Bench Press 8 8
Seated Cable Row 8 8
Machine Overhead Press 8 8
Cable Curl 6 8
Skullcrushers 6 8
Workout B
Upper Body
Exercise Sets Reps
Machine Chest Press 8 8
Lat Pull Down 8 8
Seated Overhead Dumbbell Press 8 8
EZ Bar Curl 6 8
Cable Tricep Extensions 6 8
Workout A
Lower Body
Exercise Sets Reps
Leg Press 8 8
Leg Curl 8 8
Leg Extension 6 8
Seated Calf Raise 8 8
Planks 6 30 sec
Workout B
Lower Body
Exercise Sets Reps
Hack Squat 8 8
Dumbbell Stiff Leg Deadlift 8 8
Goblet Squat 6 8
Leg Press Calf Press 8 8
Hanging Knee Raise 6 15

Workout FAQ

Do I have to use the dumbbell bench press?

No. You can use any dumbbell or barbell bench press variation.

Do I have to use machine exercises?

No. You can use any suitable dumbbell or barbell exercise replacement.

Can I use pull ups instead of lat pull downs?

Yes.

Can I use barbell rows instead of seated cable rows?

Yes.

Can I use squats instead of leg press?

You could, but the muscle soreness will be unbearable. This is a rest-pause workout. Squats might leave you in pain for a week to come.

Isn't this a lot of sets?

Yes, but it's a rest-pause workout. Because you are restricting rest in between sets, the amount of weight you will be using for each exercise will drop slightly. So while the volume is increasing, the intensity is decreasing.

Shredded six pack abs

21 day cycle Cardio Workout

Perform the following cardio workout after each resistance training session. If you are pressed for time (or the gym is packed), you can also perform this session later in the day or first thing in the morning on your training days.

For this cardio workout you will need:

This cardio session should take you around 15 minutes, or maybe longer. Perform the following sequence 5 to 6 times through using no rest between exercises and treadmill work. 

Cardio Workout
21 Day Shred
Exercise Reps
Push Ups 10
Jumping Jacks 20
Burpees 10
Treadmill walking - slow & steady pace 30 seconds
Lying Floor Knee Raise 20
Jump Squats 10
Mountain Climbers 20 each leg
Treadmill walking - slow & steady pace 30 seconds

Diet Plan For Men

This eating plan restricts food consumption prior to 5 pm. You will focus on low carb, high fat, high protein eating. Dinner (your main meal) should be eaten around 5-6 pm, and your pre-bed snack around 8-9 pm.

Here is the meal plan schedule for men:

  • 8 am - 3 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 330 calories and 20-22 grams of protein.
  • 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
  • 2 pm - 2 pieces of regular fat string cheese and one ounce of almonds. This meal contains about 324 calories and 22 grams of protein.
  • Dinner (post-workout) - Pick from one of the 3 dinner choices below.
  • Pre-bed Snack - Casein protein shake, 3 fish oil softgels and a medium apple. This meal contains about 213 calories and 25 grams of protein.
Dinner - Meal 1
  • 10 ounces of baked, boneless and skinless chicken breast. (312 calories and 65 grams of protein)
  • Sour cream and salsa topping for chicken breast. Combine 2 ounces of full-fat, natural sour cream with 2 ounces of salsa. (141 calories and 2 grams of protein)
  • Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 10 halved cherry tomatoes, 3 ounces of diced mozzarella (full-fat) cheese, one ounce of diced black olives. (631 calories and 23.2 grams of protein)
Dinner - Meal 2
  • 8 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 2 ounces of guacamole. (743 calories and 60 grams of protein)
  • Place the beef over a bed of: 2 cups of shredded lettuce, 1/2 cup fresh salsa, 1/2 cup shredded (full-fat) cheddar cheese, and one ounce of sour cream. (343 calories and 15.6 grams of protein)
Dinner - Meal 3
  • 8 ounces of salmon. (466 calories, 50 grams of protein)
  • Lemon butter sauce for salmon: 3 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (112 calories)
  • Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1 ounce of walnuts, and 1 ounce of dried cranberries. (518 calories and 3.6 grams of protein)

Lat pull downs

Diet Plan For Women

Here is the meal plan schedule for women:

  • 8 am - 2 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 260 calories and 14-16 grams of protein.
  • 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
  • 2 pm - 1 piece of regular fat string cheese and one ounce of almonds. This meal contains about 244 calories and 16 grams of protein.
  • Dinner (post-workout) - Pick from one of the 3 dinner choices below.
  • Pre-bed Snack - Casein protein shake and 3 fish oil softgels. This meal contains about 143 calories and 25 grams of protein.
Dinner - Meal 1
  • 6 ounces of baked, boneless and skinless chicken breast. (187 calories and 39 grams of protein)
  • Sour cream and salsa topping for chicken breast. Combine 1 ounce of full-fat, natural sour cream with 1 ounce of salsa. (71 calories and 1 gram of protein)
  • Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 5 halved cherry tomatoes, 1.5 ounces of diced mozzarella (full-fat) cheese. (432 calories and 16 grams of protein)
Dinner - Meal 2
  • 6 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 1 ounce of guacamole. (545 calories and 44 grams of protein)
  • Place the beef over a bed of: 1 cup of shredded lettuce, 1/2 cup fresh salsa, and 1/4 cup shredded (full-fat) cheddar cheese. (161 calories and 7.6 grams of protein)
Dinner - Meal 3
  • 6 ounces of salmon. (350 calories, 37.6 grams of protein)
  • Lemon butter sauce for salmon: 2 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (76 calories)
  • Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1/2 ounce of walnuts and 1/2 ounce of dried cranberries. (254 calories and 2.7 grams of protein)

Diet Plan FAQ

What if I don't like the meal choices?

These meal choices are merely examples. You can swap in any protein source, fats and veggies. Just make sure you are not eating rice, potatoes, oatmeal or any other non-fruit or veggie carbs.

For men, dinner calories should equal around 1,076. For women, calories should come to around 690.

Do I need to use casein and whey protein?

No. You can swap in any protein foods as long as the calories come to about 120.

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

524 Comments+ Post Comment

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Posted Tue, 10/08/2019 - 21:33
Laura D

If I workout at 5am am I still able to have pre workout.

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Posted Sun, 08/04/2019 - 10:45
Vin

Hi,
What tempo we should maintain ?

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Posted Tue, 07/23/2019 - 07:41
Ajmal Hussain

I am a morning workout person, and I workout first thing in the morning. So how should be my post workout meal and pre workout of any?

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Posted Mon, 07/15/2019 - 18:09
Bobby

Can I eat dinner before workout ? I go to the gym at 6pm don’t wanna eat to late

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Posted Mon, 07/15/2019 - 15:33
Will

Can someone please explain how the cardio sequence is supposed to be done 5-6 times in 15min, or am I reading it wrong?

Cardio Workout

21 Day Shred
Exercise Reps
Push Ups 10
Jumping Jacks 20
Burpees 10
Treadmill walking - slow & steady pace 30 seconds
Lying Floor Knee Raise 20
Jump Squats 10
Mountain Climbers 20 each leg
Treadmill walking - slow & steady pace 30 seconds

This cardio session should take you around 15 minutes, or maybe longer. Perform the following sequence 5 to 6 times through using no rest between exercises and treadmill work.

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Posted Tue, 07/16/2019 - 17:15
Bobby

Yeah I do it 5 times through.. you just keep going though start to finish it only takes a couple minutes each time when your done climbers and walk 30 seconds go right back to push ups

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Posted Tue, 08/20/2019 - 05:03
Kisra

Yes ur supposed to do it over and over 5 or 6 times with almost no rest, they said "it might take 15 minutes or longer" cause they don't want u to take longer by resting, just make sure u don't workout ur way to oblivion just yet, also good luck, I my self about to begin this, gotta lose lots of phat !!

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Posted Sat, 07/06/2019 - 00:19
Dan

What if you work out in the morning? How do you properly arrange your meals then?

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Posted Thu, 06/27/2019 - 19:04
Mike

Fish oil. Says 2x3 pills a day. Whats the total EPA and DHA we should try and hit.

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Posted Tue, 10/08/2019 - 21:31
Laura D

Hi there
I’m going to start this diet Monday.
Re the fish oil I take the 2000 how many would I need to take? I also workout in the mornings do u still just follow the meal plan as is?
Thanks

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Posted Mon, 06/24/2019 - 20:47
Mike St Hilaire

Are the meats and measurements cooked or uncooked?

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Posted Sat, 06/08/2019 - 03:38
Kristiyan

I have a question. So I am 62kg 185cm and ~18% body fat and I want to know will I get abs at the end and can I eat:
Oatmeal with banana for breakfast
Omlete with onions for lunch
And with else for dinner
I'm asking because I don't know since I'm new to the gym

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Posted Thu, 07/04/2019 - 04:39
Tc

Hey, you seem light for your height, and with 18% bodyfat isnt too terrible, buf id reccomend a more resistance based, beginners bodybuilding routine for 12 wks first and eat a well rounded diet. Repect that if you are a beginner there is a steep learning curve with theory and technique both gym, diet and cookinh, dont injure yourself in the first 4 weeks trying to go all out, at first forget foods atm but track your calories and macros everyday this will give you a jump point and rounded understanding or your diet and then you can adjust to suit. Pick good solid compound exercises that you can do 12 reps but cant make 15 reps, this will give you a solid technique and allow to lift extra weights over the course of 12 wks move weights up until you are liftinv weight you can lift for 6 to 8 reps. Read about rest weeks and deloading and why you may be "skinny fat" and why you definitely dont want skinny abs.. look at it like this, you want to build a good body you got eat, mo one built anything by cutting back on supplies! Go for it and good luck, build before the cut.

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Posted Wed, 05/29/2019 - 12:33
Ashley smith

Guys can anyone help me out! Im from the United Kingdom and looking to start this workout, but im unsure on the lunch meal? To what it actually is?! As we do not have string fat cheese! Also is it separated to the almonds or are they baked together? Any sort of help would be much appreciated guys!

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Posted Sat, 06/01/2019 - 08:43
Hannah

I think they mean cheesestrings, you know the kiddie snack that comes in a purple package?

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Posted Sun, 05/26/2019 - 13:50
Jennie

Love this program 1st day was today. I picked a weight that I could feel comfortable with Dumbbell 50# bench press by the end of the 8th set I had to really give a push to get those suckers up...
Even though it's a fat loss program can you still gain muscle somewhat?

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Posted Sat, 05/25/2019 - 22:14
Jennie

Almost like German training Volume in a way

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Posted Tue, 05/21/2019 - 02:30
akram

hai there...i Almost finished with my 2nd course of 21 days...can i use this plan to maintain my muscle?
thanks

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Posted Mon, 05/20/2019 - 14:01
Andy

How do I tailor the meal plan for morning workouts? Also, can I have some carbs preworkout?

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Posted Thu, 05/09/2019 - 17:10
Prabin

In this workout i see most of the food consumed is post workout, I workout in the morning, any help on how this can be achieved?

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Posted Sat, 05/04/2019 - 08:36
Hapoy

How much water intake do you need?

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Posted Sat, 04/27/2019 - 22:30
Omar Johnson

Been following the diet meals to a T having to switch the pre-bed snack and dinner because of work, not eating the dinner til probably 9:30/45. Been a week of killing the workouts and still same weight

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Posted Mon, 06/17/2019 - 01:24
Brandon Chambers

The diet and calories are a template. If you are not in a calorie deficit you will not lose weight.

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Posted Thu, 07/04/2019 - 04:44
Tc

Honestly i think 2100 calories is a great guide for weight loss avg but you need to adjust to suit you. Im 94kg 12% bf and 6'1" i work hard and my maintenance is around 2100, i cut bk to 1680 for fat loss. Also check your water / dluid intake, a lot of initial weight loss here is water loss. Personally id drop another 300 from the calories and track fliuds just to check your are not compensating hunger with drinks.

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Posted Tue, 04/23/2019 - 20:28
Jeff Maier

Finishing up 7th week now. Hoping I can get some updated info on what workout to go from here to continue cutting up and building lean muscle.. along with a life style diet plan.

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Posted Mon, 04/22/2019 - 23:42
Omar Johnson

I get home from to 9:30,so not able to have dinner till then.. Is that OK? I switched around the meals to where all the other lower calorie meals take up the whole day.

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Posted Thu, 04/18/2019 - 09:14
Omar Johnson

Could I get a brief overview of our off days, with the diet and the workout? You can do some cardio such as running, swimming, on the off days, but does this diet stay the same all 21 days, no cheat meal to trick metabolism, etc?

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Posted Fri, 04/12/2019 - 13:06
ansh

How restricted are we on this carb wise? For example if I were to make a chipotle style dinner meal would I be fine cutting out the rice or would I also have to cut out the veggies too?

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Posted Tue, 04/09/2019 - 19:39
Chris

I’m just about to start this plan. Heard nothing but good about it. I’m currently taking GNC performance and vitality packets once daily, can I continue taking these with the fish oil and supplements in this meal plan. Or are there better options to be taking?

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Posted Wed, 04/10/2019 - 11:28
JoshEngland

Hi Chris,

You can probably find better pricing on similar products in our store: https://www.muscleandstrength.com/store/

To answer your questions, supplementation would be fine to add to this program.

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Posted Mon, 04/08/2019 - 20:48
pete

Do i do you complete all the sets for 1 excercise and then move on to the next or
do a circuit of all of them with rest in between?

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Posted Tue, 04/09/2019 - 10:01
JoshEngland

Hi Pete,

Complete all of the sets for 1 exercise then move on to the next.

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Posted Mon, 04/01/2019 - 19:24
Jeff Maier

Almost finished with my 2nd course of 21 days. Working very well. Started at 5'11" 210 with good amount of muscle but 20%body fat. Now at 190 at around 13% body fat.

Can you recommend a more stable diet plan I can transition to since this current diet is now getting old for me. I want to maintain my bodyfat level and increase muscle at this point. Also if you have a workout plan to transition to as well???? Thanks so much in advance!

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Posted Mon, 04/22/2019 - 23:09
Omar Johnson

You've done amazing with this. I just started and had firsr dinner today, meal 1. Did it seem like the dinner meals were too much with all the cheese and sour cream? Thanks

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Posted Tue, 04/23/2019 - 20:26
Jeff Maier

I stuck to basic dinner meals like grilled chicken over mixed greens salad with a touch of olive oil and balsamic vinegar.

No sour cream for me. Looking forward to the cheese sticks and almonds every day.

Using Muscletech Casein Gold Cookies and cream. Diced up half an apple and mix it into the shaker with the protein. Then into the freezer for about 30-45 mins. Makes a great night time parfait out of an otherwise boring protein shake.

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Posted Mon, 03/11/2019 - 09:39
peyes

Ian, great article but please get someone to help you with the writing.

You've used 3 different units of measurements - Ounces, pats (really? are we in 18th century?) and cups.
As you may know that even digital kitchen scales don't measure in pats and the measure for cup changes depending on how much you put in it (eg: water vs sugar vs flour vs jam), leading to needless complications.

There's nothing wrong with using 1 OR 2 measures for standardisation eg: grams (for solids) and oz (for liquids). Or whatever you prefer as long as it's consistent, easy and accessible - which I reckon is your aim if you're publishing a programme to the public.

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Posted Wed, 07/17/2019 - 11:31
Jarrett

Measuring isn't a hard concept to master. I also think we all know what a pat of butter is (a small spoon).

Also not really sure where you went to school but a cup is a volume measurement which = 8oz so if I put a cup of sugar or a cup of baking soda on something its the same amount (8 oz). That is why they invented a tare measurement on scales check it out sometime.

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Posted Tue, 03/05/2019 - 11:42
Armando

Hello I will start this workout but can you tell me percentage of macros? I’m tracking with MyFitnessPal. Thanks so much

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Posted Fri, 02/22/2019 - 03:05
mzizo

Hi ,
Is there cheat meal during off days ? Can i take banana before training?

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Posted Sun, 02/17/2019 - 22:26
Nat

Hi there, I really want to try this, but I workout in the am like someone else has said. Im in the gym from 5am-6:30. How does this change how I am supposed to eat?

Thank you,

Nat

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Posted Sun, 04/07/2019 - 18:47
Dessy

Put the biggest meal(in the program this is the dinner meal) after the workout. => You will have a big breakfast , not a big dinner. If you cant workout hungry - put one of the snack meals as a preworkout meal. Throuout the day eat the small meals and have a light dinner (instead of a big one as described here).

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Posted Thu, 02/07/2019 - 21:21
Raghav Saraogi

What is the recommended warm up before starting this workout!?

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Posted Sun, 01/27/2019 - 01:40
Nikhil

Why there is no Deadlift in this program? And if.one should include then on which day is it recommended?

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Posted Wed, 03/13/2019 - 18:24
Terrence Boshoff

I'm busy with the program now and trust me, the 8 x 8 stiff leg deadlift on the one lower body day is more than suitable to hit the hamstrings and even more so, the lower back! Trust me it kills. The workouts are already hectic if you're following the program to a T! Including the cardio rounds after weights (with only 30 seconds rest). Doing deadlift in this 21 day challenge would be next level but by all means if you think you could smash it out, replace the dumbell stiff leg deadlift with normal deadlift on the one lower body day. Have fun, this is a killer routine!

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Posted Tue, 01/22/2019 - 17:41
DFrench

Just wanted to say that I started this program last week and lost 10 lbs in week one. I had a (planned) remission over the weekend (some friends visiting - partying and snowboarding in the mountains for 3 days) but plan to continue. Great plan, don't think i've ever eaten so many eggs and protein shakes in one week!

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Posted Mon, 01/14/2019 - 12:45
HClarkeLDN

I get the (optional) Cardio AM, but if the Dinner is post-workout is this saying the workout should be at like 4pm?

I liked this set-up until I realised like most of them you have to work part-time to fit them in. If anyone can point me towards a workout / diet that fits outside 8am-8pm daily hours (or later) that would be great!

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Posted Mon, 01/14/2019 - 05:53
dadach

so basically what is going to get us lean is the low-carb diet primarily, not working out :)

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Posted Sat, 01/12/2019 - 12:31
PakAli

Hi. Can i reduce the set and increase the rep instead? For example. 20 rep and 5 set. instead of 8 rep 8 set. Thanks in advance

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Posted Mon, 01/07/2019 - 04:50
Raghu

Hi. I was wondering if we could do this plan normally without a low carb diet but instead being on a caloric deficit?

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Posted Mon, 01/07/2019 - 12:44
JoshEngland

Hi Raghu,

Yes, absolutely. That's probably what I'd personally recommend.