SKYWALKER'S AESTHETIC SHREDDING DIET OF CHAMPIONS
Total Calories:
2500
Carbs Proteins Fats 14%
43% 43% 14%
258g 258g 39g Carbs
43%
Proteins
Hello and thank you for purchasing 43%
Fats
my guide to your ULTIMATE shred!
While shredding many people make the
mistake of trying to lose as much weight
as possible in the shortest amount of time.
This is actually super counter-productive considering the fact that if you/re cut too hard you'll just
end up losing a lot of muscle mass that you will have to regain when you start bulking up again.
With that in mind I've created this diet and workout routine meant to work hand-in-hand to
help you achieve the maximum gains. The diet focuses on healthy foods with low preservatives,
healthy carbs, and high proteins. Perfect for cutting body fat while maintaining as much muscle mass
as possible! Obviously you can be a little flexible with the diet, but the less you stray the better.
Goodluck with your shredding goals and keep me updated with your progress :)
SKYWALKER'S AESTHETIC SHREDDING DIET OF CHAMPIONS
BREAKFAST: UNITS: CALORIES:
EGG WHITES 6 whites 102
GREEK YOGURT (FAT-FREE) 6 ounces 100
WHOLE GRAIN OATS 1/3 cup dry 120
LUNCH: UNITS: CALORIES:
GROUND TURKEY (93% LEAN) 7 ounces 301
WHOLE WHEAT PASTA 110 grams uncooked 420
POSTWORKOUT MEAL: UNITS: CALORIES:
BROWN RICE 1/2 cup uncooked 343
TILAPIA 3 fillet 333
VEGITABLES 2 cups 140
DINNER: UNITS: CALORIES:
BROWN RICE 1/3 cup raw 226
BAKED CHICKEN TENDER 8 ounces 200
COTTAGE CHEESE 4 ounces 81
PROTEIN SHAKE: Make sure you take a protein shake after your workout EVERYDAY.
SKYWALKER'S AESTHETIC SHREDDING ROUTINE OF PEACE
Monday: Chest/Triceps + H.I.I.T.
SET 1 SET 2 SET 3 SET 4
Incline Dumbbell Press 20 Reps/Failure +10lbs x 18 +20lbs x 12 +30lbs x 8
Incline Dumbbell Flies 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure
Flat Bench 20 Reps/Failure +5lbs x 15 +10lbs x 12 +15lbs x 10
Cable Crossovers 15 Reps/Failure 15 Reps/Failure 15 Reps/Failure -10lbs x 20
Tricep Rope Pulldowns 15 Reps/Failure +10lbs x 12 +15lbs x 10 +20lbs x 18
Tricep Skullcrushers 15 Reps/Failure +20lbs x 12 +30lbs x 6-8
Tricep Kickbacks 15 Reps/Failure +5lbs x 12 +5lbs x 12
H.I.I.T:
Bike 10 sets of 1 minute intervals; consisting of 40 seconds of biking at
maximum intensity followed by 20 seconds of light intensity (or
complete rest if you must).
Tuesday: Back/Biceps + Abdominals
SET 1 SET 2 SET 3 SET 4
Lat Machine Pulldown 20 Reps/Failure 20 Reps/Failure +10lbs x 18 +10lbs x 18
Seated Rows 20 Reps/Failure +5lbs x 18 +5lbs x 15 -20lbs x 20
Isolateral High Row 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure
Dumbbell row 8 Reps/Failure -10lbs x 10 -15lbs x 12 -20lbs x 25
Ez-Bar Curls 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure
Seated Hammer Curls 20 Reps/Failure +5lbs x 15 +10lbs x 10
Preacher Curls 15 Reps/Failure 15 Reps/Failure 15 Reps/Failure -5lbs x 18
Abs:
Plank Till Failure Till Failure Till Failure
Russian Twist 30 30 30
Hanging Knee Raise 10 10 10
Crunches 25 25 25
Wednesday: Quadriceps/Hamstrings/Calves
SET 1 SET 2 SET 3 SET 4
Squats 15 Reps/Failure +50lbs x Failure +70lbs x Failure +90lbs x Failure
Leg Press 15 Reps/Failure +20lbs x 12 +40lbs x 10 +60lbs x 8
Leg Extensions 12 Reps/Failure -20lbs x 15 -20lbs x 15 -30lbs x 20
Stiff Leg Deadlift 10 Reps/Failure +20lbs x Failure +40lbs x Failure +60lbs x Failure
Seated Hamstring Curls 15 Reps/Failure 15 Reps/Failure 15 Reps/Failure 15 Reps/Failure
Seated Calf Raise 15 Reps/Failure +20lbs x 12 +30lbs x Failure
Standing Calf Raise 15 Reps/Failure +20lbs x 12 +30lbs x Failure
Leg Press Calf Press 15 Reps/Failure +20lbs x 12 +30lbs x Failure
Thursday: Shoulders/Trapezius + Cardio
SET 1 SET 2 SET 3 SET 4
Seated Smith Shoulder Press 15 Reps/Failure +20lbs x 12 +40lbs x 8-10 +40lbs x Failure
Shoulder Dumbbell Press 15 Reps/Failure 15 Reps/Failure +10lbs x 12 +20lbs x 6-10
Lateral Dumbbell Raise 20 Reps/Failure 20 Reps/Failure +5lbs x 15-18 +5lbs x 12-15
Front Plate Raise 15 Reps/Failure 15 Reps/Failure 15 Reps/Failure 15 Reps/Failure
Lateral Cable Raise 20 Reps/Failure 20 Reps/Failure +10lbs x 15-18 +20lbs x 8-12
Cardio:
Stair-stepper 25 minutes of medium intensity stair stepper followed by 10
minutes of stretching.
Friday: Chest/Back + Abdominals
SET 1 SET 2 SET 3 SET 4
Incline Smith Press 15 Reps/Failure +40lbs x 10 +40lbs x 9 +50lbs x 6-8
Pec Fly Machine 15 Reps/Failure 15 Reps/Failure +20lbs x 12 +20lbs x 12
Push-ups To Failure To Failure To Failure To Failure
Seated Rope Rows 20 Reps/Failure +30lbs x 15 +60lbs x 10-12 +80lbs x 8
Close-Grip Pulldowns 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure
Bent Smith Row 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure 20 Reps/Failure
Abs:
Reverse Crunches 20 20 20
Russian Twist 30 30 30
Oblique Crunches 10 10 10
Saturday: Legs/Calves + Low Intensity Cardio
SET 1 SET 2 SET 3 SET 4
Front Barbell Squats 15 Reps/Failure +20lbs x Failure +20lbs x Failure +40lbs x Failure
Barbell Lunges 15 Reps/Failure 15 Reps/Failure 15 Reps/Failure -20lbs x Failure
Dumbbell Sumo Squats 12 Reps/Failure +20lbs x 10 +20lbs x 10 +20lbs x 10
Low Intensity Cardio
Treadmill (Slight Incline) 45-60 minutes of light intensity stair stepper followed by 10
minutes of stretching.
Sunday: Rest and Recuperation