Ropey to Ripped in 4 Weeks!

With the month of July coming to an end, you could argue that most people only have about 4 weeks left to get into really top condition to enjoy the last of the beautiful summer weather! Achieving a lean physique in 4 weeks is no easy task; therefore FitMag will provide you with a 4 week ‘all in one’ guide to give you the best chance possible of doing just that!

Week 1

Diet –

If you are going to get lean in 4 weeks there is NO room for junk food, missed meals or generally poor food choices. Every single gram of food you ingest has to count towards your goal!

Breakfast – 60g oats, 2 chopped strawberries, handful of blueberries, 20g raisins, and 6 egg whites with 1 whole egg.

Mid Morning – 2 slices of wholemeal toast, ½ sliced banana, tablespoon of almond butter spread, 2 scoops of multi-blend timed release protein.

Lunch – ½ sachet of microwavable brown rice, 180g chicken breast, mixed salad.

Mid afternoon – 200g white fish, 200g sweet potato, and 50g broccoli and chopped tomatoes.

Train –

Post-workout – 2 scoops of whey isolate protein and 1 kiwi fruit.

Dinner – 150g lean beef steak, 1 whole egg, 50g broccoli, 50g cauliflower, chopped tomatoes and sliced mushrooms.

Before bed – 2 scoops of multi-blend timed release protein

Week 2

In the second week your afternoon carbs are removed along with your post-workout carbs. This should put your body in state where it needs to start resorting to body fat as a key energy source!

Breakfast – 60g oats, 2 chopped strawberries, handful of blueberries, 20g raisins, and 6 egg whites with 1 whole egg.

Mid Morning – 2 slices of wholemeal toast, ½ sliced banana, tablespoon of almond butter spread, 2 scoops of multi-blend timed release protein.

Lunch – ½ sachet of microwavable brown rice, 180g chicken breast, mixed salad.

Mid afternoon – 200g white fish, 50g broccoli and chopped tomatoes.

Train –

Post-workout – 2 scoops of whey isolate protein.

Dinner – 150g lean beef steak, 1 whole egg, 50g broccoli, 50g cauliflower, chopped tomatoes and sliced mushrooms.

Before bed – 2 scoops of multi-blend timed release protein

Week 3

For week 3 you are now only having 2 carb meals! However, you can see that your fat intake has increased which is important. If we didn't add fats in to replace the carbohydrates there is a much higher chance you will become catabolic and you will also struggle to shift your body fat!

Breakfast – 60g oats, 2 chopped strawberries, handful of blueberries, 20g raisins, and 6 egg whites with 1 whole egg.

Mid Morning – 2 slices of wholemeal toast, ½ sliced banana, tablespoon of almond butter spread, 2 scoops of multi-blend timed release protein.

Lunch – 180g chicken breast, 50g low fat cottage cheese, mixed salad.

Mid afternoon – 200g white fish, 50g broccoli and chopped tomatoes.

Train –

Post-workout – 2 scoops of whey isolate protein.

Dinner – 150g lean beef steak, 1 whole egg, 50g broccoli, 50g cauliflower, chopped tomatoes and sliced mushrooms.

Before bed – 2 scoops of multi-blend timed release protein

Week 4

Week 4 is going to be touch for some of you! This is the second week on the bounce where your carbs are low, and this week along with the ultra-high intense workouts, your carbs are even lower again!

Breakfast – 50g oats, 2 chopped strawberries, handful of blueberries, 20g raisins, and 6 egg whites with 1 whole egg.

Mid Morning – 2 slices of wholemeal toast, ½ sliced banana, tablespoon of almond butter spread, 2 scoops of multi-blend timed release protein.

Lunch – 180g chicken breast, 50g low fat cottage cheese, mixed salad.

Mid afternoon – 200g white fish, 50g broccoli and chopped tomatoes.

Train –

Post-workout – 2 scoops of whey isolate protein.

Dinner – 150g lean beef steak, 1 whole egg, 50g broccoli, 50g cauliflower, chopped tomatoes and sliced mushrooms.

Before bed – 2 scoops of multi-blend timed release protein

This isn’t the style of diet I would advocate for every day of the week, this is what I would describe as a healthy ‘emergency diet’ for those of you who need results fast because you are going on holiday. In a nutshell, you are tapering down your carbohydrates week on week, yet you are increasing your exercise levels! Therefore it stands to reason your body will be forced to use more body fat as energy, provided that you feed it enough healthy fats! This will cause some people to sacrifice some muscle fullness; however it will also help you get lean! With the correct use of supplementation your health and muscle retention should be OK.

Supplementation

If you are going to get into shape in 4 weeks, stop ‘umming and arrring’ about supplements, they are a must! Without them, you will really struggle to maintain your energy levels, strength levels not to mention your lean muscle tissue! Without supplements your rate of fat loss will also suffer heavily in this 4 week period! The following list of supplements are a must, and I will explain why next to each one!

Multi-Vitamins – following a diet where you are lowering or cutting food groups right back it stands to reason your body will be able to get less and less of it’s vitamin and mineral content from food. Therefore you need to make sure you are using a supplement which makes up for this loss! If you are short on vitamins and minerals then your body won’t be able to recover effectively after exercise, metabolise body fat, build muscle tissue and you can also suffer from bad skin, tiredness among other things! My pick would be USN Multiplex Vitamin & Mineral Complex! Here is the link so you can get yours now!

http://monstersupplements.com/store/p/2716/1/USN-Multiplex-Vitamin-and-Mineral-Complex-60-caps.html

 

Proteins

Next on the list are two different types of protein supplement! Without enough protein not only will your body struggle to recover from your workouts, it will fail to build new muscle tissue. However, a lot of people don’t understand that protein plays a huge part in fat loss! Protein plays a vital role in the promotion of stable blood sugar levels, which without you will fail to burn any body fat! For the morning and after training, you want a fast digesting whey isolate protein! My choice would certainly be PhD Whey HT+, which is available via the link below!

http://monstersupplements.com/store/p/4598/1/Pharma-Whey-HT+---2.27kg-+-FREE-Blender-Cup-and-Wire-Ball.html

Before bed and during the day it pays to have a multi-blend timed release protein blend which drip feeds your muscles with amino acids throughout the day and night! This means that your blood sugar levels will remain stable for longer and your rate of recovery and growth should prosper with this supplement! As you know, my personal choice is Gaspari Myofusion! This needs no introduction, the taste is simply amazing! Here is the link to the best tasting supplement in the world!!!

http://monstersupplements.com/store/p/3659/1/Gaspari-Myofusion-2.27lb-from-Monstersupplements.com.html

Pre-workout

I’m not going to lie guys, during these 4 weeks you will feel tired and low on energy some days! This is why it is absolutely essential you have a pre-workout supplement on hand to give you that lift before you hit the gym. Whether you are a 17 stone guy or a 9 stone girl, I would insist you get this supplement! My personal choice through experimentation and trial is PhD V-Max Pump! It isn’t too hard hitting that you cannot sleep, yet it takes your intensity and energy levels right into the next threshold in the gym!!! Grab yours right here!

http://monstersupplements.com/store/p/3931/1/PHD-Nutrition-V-Max-Pump-:-800g.html

Fat burners

Fat burners are going to play a huge part in this 4 week intense transformation! To burn extra calories you need to ensure your metabolic rate is very high! Fat burners do this by stimulating your overall rate of thermogenesis. The more thermogenic you are, the calories you should burn! By using this supplement AND sticking to the diet and training plan religiously you should feel the fat falling off!!! My choice is Anabolic Designs Shredabull! During a transformation like this your stress levels may be higher and you could be more vulnerable to elevated Cortisol levels. Shredabull has a key component to help suppress this which is so important because Cortisol is a prime cause of fat gain! Get yours right here!

http://monstersupplements.com/store/p/4273/1/Anabolic-Designs-Shredabull-90caps.html

L-Carnitine is also another prime fat burning supplement! In short it acts as a transport system within the body, carting fatty acids to the mitochondria where they can be converted into a useful energy source! Obviously if your body can use your stored fats as energy then your body fat percentage should drop! Here is my choice from Reflex!

http://monstersupplements.com/store/p/526/1/Reflex-L-Carnitine---100-caps.html

Fats

Yes that is right, you are looking to burn body fat and to do that you are going to need FATS! However these are healthy fats which will really help you shed the unwanted stored body fat around your waist! Healthy fats promote fat loss by enabling your body to metabolise body fat, and they also help suppress cravings by slowing down the rate at which your body digests calories! Get your healthy fats right here with USN CLA and Udo’s Choice Oil!

http://monstersupplements.com/store/p/3801/1/USN-CLA-45-soft-gels.html

http://monstersupplements.com/store/p/130/1/Udos-Choice---Ultimate-Oil-Blend---500ml.html

This supplement stack is what I would suggest to be ‘vital’ in order to achieve your goal in 4 short intense weeks! Don’t leave anything to chance and get your nutrition and supplementation sorted! Make sure you follow the brands direction for use to ensure for maximum results!

Training

Over the next 4 weeks your training is going to be split up into two parts. Cardio and resistance training! By following the plan below you will be giving yourself the very best chance to shed as much body fat as possible in the next 4 weeks!

 

Week 1

Monday –

AM: 45 minutes fasted power walking

PM: Back & Abs

3 X wide grip pulldowns for 10-15 repetitions

3 X bent over barbell rows for 10-15 repetitions

3 X single arm dumbbell rows for 10-15 repetitions

3 X seated cable rows for 10-15 repetitions

4 X crunches to failure

4 X hanging leg raises to failure

Tuesday –

AM: 45 minutes fasted power walking

PM: Chest & Triceps

3 X incline dumbbell press for 10-15 repetitions

3 X incline dumbbell flies for 10-15 repetitions

3 X seated chest press for 10-15 repetitions

3 X straight bar pushdowns for 10-15 repetitions

3 X close grip bench press for 10-15 repetitions

3 X over head rope extensions for 10-15 repetitions

Wednesday –

AM: 45 minutes fasted power walking

PM: 30 minutes fasted power walking

Thursday –

AM: 45 minutes fasted power walking

PM: Shoulders & Biceps

3 X seated dumbbell press for 10-15 repetitions

3 X seated military press for 10-15 repetitions

3 X side lateral raises for 10-15 repetitions

3 X alternating dumbbell curls for 10-15 repetitions

3 X barbell curls for 10-15 repetitions

3 X hammer curls for 10-15 repetitions

Friday –

AM: 45 minutes fasted power walking

PM: Legs

3 X squats for 15-20 repetitions

3 X leg press for 15-20 repetitions

3 X leg extensions for 15-20 repetitions

3 X leg curls for 15-20 repetitions

Saturday –

AM: 45 minutes fasted power walking

PM: Off

Sunday –

AM: 45 minutes fasted power walking

PM: Off

Week 2

Every exercise remains the same as week 1, yet on your third and final set of EVERY exercise you must do a triple drop set! This means failing between 10-15 repetitions as usual, then dropping the weight by about 25% and going to failure, then dropping it another 25% and going to failure again! This will be a massive shock to your muscles and it will stimulate the expenditure of loads of calories!!!

Monday –

AM: 60 minutes fasted power walking

PM: Back & Abs

3 X wide grip pulldowns for 10-15 repetitions

3 X bent over barbell rows for 10-15 repetitions

3 X single arm dumbbell rows for 10-15 repetitions

3 X seated cable rows for 10-15 repetitions

4 X crunches to failure

4 X hanging leg raises to failure

Tuesday –

AM: 60 minutes fasted power walking

PM: Chest & Triceps

3 X incline dumbbell press for 10-15 repetitions

3 X incline dumbbell flies for 10-15 repetitions

3 X seated chest press for 10-15 repetitions

3 X straight bar pushdowns for 10-15 repetitions

3 X close grip bench press for 10-15 repetitions

3 X over head rope extensions for 10-15 repetitions

Wednesday –

AM: 60 minutes fasted power walking

PM: 30 minutes fasted power walking

Thursday –

AM: 60 minutes fasted power walking

PM: Shoulders & Biceps

3 X seated dumbbell press for 10-15 repetitions

3 X seated military press for 10-15 repetitions

3 X side lateral raises for 10-15 repetitions

3 X alternating dumbbell curls for 10-15 repetitions

3 X barbell curls for 10-15 repetitions

3 X hammer curls for 10-15 repetitions

Friday –

AM: 60 minutes fasted power walking

PM: Legs

3 X squats for 15-20 repetitions

3 X leg press for 15-20 repetitions

3 X leg extensions for 15-20 repetitions

3 X leg curls for 15-20 repetitions

Saturday –

AM: 60 minutes fasted power walking

PM: Off

Sunday –

AM: 60 minutes fasted power walking

PM: Off

 

Week 3

Week 3 the intensity is going up a level, this is getting serious! Don’t think because the repetition ranges are higher you just choose a light weight and rep out! Yes, you will need to use a ‘lighter’ weight but not considerably lighter. If you are using a weight and you fail at 15 repetitions, then decrease the weight by 25% to shoot for 25 repetitions for example! You will need to rest/pause through each set, don’t use a weight where you can hit the target repetitions without resting, it isn’t intense enough! Remember, you have 1 week left so PUSH IT! As with week 2, on the final set of each exercise hit a triple drop set! You won’t feel like it, but do it!!!

Monday –

AM: 60 minutes fasted power walking

PM: Back & Abs

3 X reverse grip pulldowns for 20-25 repetitions

3 X single arm cable rows for 20-25 repetitions

3 X standing straight arm pushdowns for 20-25 repetitions

3 X seated cable rows for 20-25 repetitions

4 X crunches to failure

4 X hanging leg raises to failure

Tuesday –

AM: 60 minutes fasted power walking

PM: Chest & Triceps

3 X decline dumbbell press for 20-25 repetitions

3 X flat dumbbell flies for 20-25 repetitions

3 X cable cross-overs for 20-25 repetitions

3 X straight bar pushdowns for 20-25 repetitions

3 X single arm cable extensions for 20-25 repetitions

3 X over head rope extensions for 20-25 repetitions

Wednesday –

AM: 60 minutes fasted power walking

PM: 30 minutes fasted power walking

Thursday –

AM: 60 minutes fasted power walking

PM: Shoulders & Biceps

3 X seated dumbbell press for 20-25 repetitions

3 X seated Arnold press for 20-25 repetitions

3 X side lateral raises for 20-25 repetitions

3 X alternating dumbbell curls for 20-25 repetitions

3 X barbell curls for 20-25 repetitions

3 X concentration for 20-25 repetitions

Friday –

AM: 60 minutes fasted power walking

PM: Legs

3 X squats for 30-40 repetitions

3 X leg press for 30-40 repetitions

3 X leg extensions for 30-40 repetitions

3 X stiff leg deadlifts for 30-40 repetitions

3 X dumbbell lunges for 15-25 repetitions

Saturday –

AM: 60 minutes fasted power walking

PM: 30 minutes fasted power walking

Sunday –

AM: 60 minutes fasted power walking

PM: 30 minutes fasted power walking

 

Week 4

The final week is upon you, and congratulations for making it this far! The fourth week is really going to separate the ‘doers’ from the ‘dreamers’ because it is going to be hard! Your calorie intake is at its lowest this week which is why I advocate higher reps because your joints are going to be more vulnerable! This is all about burning calories now so let’s go! In week 2 & 3 we have been doing a tripe drop set on the final set of each exercise. Week 4 is going to be a little different! Due to the increase in rep range, what you are going to do is break the sets up into 10s and 5s. So use a weight where you fail at 10, rest for 10 seconds, then aim for 5, rest for 5 seconds and so on! This will be incredibly gruelling but this is where it really pays off!!! The beauty is the weight won’t be that heavy because your muscles will be exhausted, therefore it is predominately the muscle fibres taking the strain!

Monday –

AM: 60 minutes fasted power walking

PM: Back & Abs – 20 minutes cross-trainer post-workout

3 X reverse grip pulldowns for 30-35 repetitions

3 X single arm cable rows for 30-35 repetitions

3 X standing straight arm pushdowns for 30-35 repetitions

3 X seated cable rows for 30-35 repetitions

4 X crunches to failure

4 X hanging leg raises to failure

Tuesday –

AM: 60 minutes fasted power walking

PM: Chest & Triceps – 20 minutes cross-trainer post-workout

3 X decline dumbbell press for 30-35 repetitions

3 X flat dumbbell flies for 30-35 repetitions

3 X cable cross-overs for 30-35 repetitions

3 X straight bar pushdowns for 30-35 repetitions

3 X single arm cable extensions for 30-35 repetitions

3 X over head rope extensions for 30-35 repetitions

Wednesday –

AM: 60 minutes fasted power walking

PM: 45 minutes fasted power walking

Thursday –

AM: 60 minutes fasted power walking

PM: Shoulders & Biceps – 20 minutes cross-trainer post-workout

3 X seated dumbbell press for 30-35 repetitions

3 X seated Arnold press for 30-35 repetitions

3 X side lateral raises for 30-35 repetitions

3 X alternating dumbbell curls for 30-35 repetitions

3 X barbell curls for 30-35 repetitions

3 X concentration for 30-35 repetitions

Friday –

AM: 60 minutes fasted power walking

PM: Legs

3 X squats for 20+ repetitions

3 X leg press for 50+ repetitions

3 X leg extensions for 50+ repetitions

3 X stiff leg deadlifts for 20+ repetitions

3 X dumbbell lunges for 15-25 repetitions

Saturday –

AM: 60 minutes fasted power walking

PM: 45 minutes fasted power walking

Sunday –

AM: 60 minutes fasted power walking

PM: 45 minutes fasted power walking

 

Finish!

That is probably the most intense and gruelling plan I have ever written out. The reason for the intensity is that you have to take your body into a place where it is FORCDED to burn body fat if you only have a short space of time. The body is always reluctant to let go of body fat, however, by using the diet provided and the supplements, I believe this training programme will deliver great results for those of you who will stick to it!

About the Author

As an individual I strive to always better myself and my knowledge and to help others who are starting out like I was 5 years ago! Above all else, it is an absolutely huge honour to be the online editor of MonsterSupplements.com!
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