4 WEEK GET LEAN PROGRAM FOR MEN

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1 4 WEEK GET LEAN PROGRAM FOR MEN EXERCISE. NUTRITION. SUPPLMENTATION. PLEASE NOTE: All readers should consult their physician before starting any exercise, nutrition or supplementation program. Aftermath Supplements Inc. do not accept any responsibility for injury sustained as a result of following the advice or suggestions laid out in this program.

2 4 WEEK GET LEAN PROGRAM WEEK incline WEEK incline Active Rest Day WEEK incline WEEK incline Active Rest Day

3 THE GET LEAN WORKOUTS Complete 3 sets of 10 reps per exercise with a 3:3 cadence (3 secs down, 3 secs up). Rest for 2 minutes between sets. Your starting weight should be the highest weight at which you can safely complete all reps with proper form. Squats () Leg press () Deadlifts () Stiff leg deadlifts (+ 5 lbs/wk) Leg extensions (+ 5 lbs/wk) Calf raises (+ 5 lbs/wk) Sprint as fast as you can then walk or jog to recover. Only start your 30 seconds once the treadmill is at full speed. 10 min jog at a comfortable pace to warm-up 30 sec sprint 90 sec recovery walk/jog Repeat x 8 5 min jog at an easy pace to cool-down Start at 4.0 incline and increase 1.0 each week Complete 3 sets of 10 reps per supersetted exercise with a 3:3 cadence (3 secs down, 3 secs up). Rest for 2 minutes between exercises. Your starting weight should be the highest weight at which you can safely complete all reps with proper form. Barbell rows / barbell bench press (+ 5 lbs/wk) Dumbell flies / Dumbell reverse flies (+ 2.5 lbs/wk each) Overhead barbell press / pull-ups (+ 5 lbs/wk) Barbell curls / weighted tricep dips () Perform each exercise for max. reps in 1 minute before moving on to the next for a total of 4 rounds (28 mins). Jump squats Dips on bench Box jumps Mountain climbers lunges Push-ups Burpees Try to increase number of reps each week Perform each exercise for max. reps in 1 minute before moving on to the next for a total of 5 rounds (25 mins). Sumo squat push-ups Sumo deadlift Loaded Russian twists hip thrusts Increase to maximum weight you can sustain for the full minute each week Active Choose a low-intensity, unweighted exercise you enjoy doing and get out there and have fun! Try; hiking, swimming, cycling or do some of those maintenance jobs around the house Give yourself a well-earned break to help your body recover, reduce physical and mental fatigue and minimise the risk of injury. If you want to do something try some light stretching

4 THE GET LEAN DIET Using an online calculator, find your Total Daily Energy Expenditure (TDEE) in calories. To fuel steady weight loss, subtract 10% of your TDEE or 500 calories for serious cutters to find your daily calorie target. Create your meals by choosing a healthy macronutrient source (see suggestions below) and follow the recommended macronutrient breakdown as per your GET LEAN program. Day Following this breakdown of macronutrients will give you the steady energy you need on higher intensity cardio days to give your body while encouraging calorie burning. Day This is what your macrnutrient breakdown should be on resistance training and rest days to encourage your body to burn fat as fuel during lower-instensity activities. Suggested Shopping List Protein Chicken breast Turkey breast Beef tenderloin Canned tuna Fresh fish Shrimp Eggs Extra Lean Ground Beef Ground Turkey Meal Suggestions Fruits and Vegetables Fresh or frozen berries Bananas Apples Tomatoes Cucumber Broccoli Spinach Kale Bell peppers Lettuce ohydrates Sweet potato Wholegrain oats Quinoa Brown rice Black or kidney beans Flavorings Salt and pepper Herbs and spices Vinegar Health Fats Avocado Olive oil Coconut oil Nuts Seeds Beverages Water Tea Coffee Breakfast Breakfast protein smoothie Omelette Oatmeal with berries and nuts Lunch Leftover dinner Burrito bowl Dinner Chicken breast with veggies Steak, salad and sweet potato Salmon, kale and brown rice Snacks Protein shake Banana with peanut butter Treat Meals Having 1 treat meal per week can be useful to keep your diet on track and can boost your metabolism when done right. If you want a treat, try to have it on your most active day before 3pm!

5 THE GET LEAN SUPPLEMENTS FULL FORCE WHEY PROTEIN ISOLATE Drink straight after a workout to kick start recovery and muscle strengthening. It s also an easy, any time snack to make sure you re getting the protein you need to maintain and/or grow lean muscle mass while encouraging fat burning throughout the day. SHREDIT AM & SHREDIT PM These AM/PM supplements kick ass when it comes to getting lean. With a special blend of ingredients, they encourage your body to use the carbs you eat for energy rather than storing it as fat. It ll also boost your immune system and help stop weight gain that most people experience post-diet. RECLAIM POST-WORKOUT With BCAAs and glutamine this post-workout drink reduces fatigue and improves recovery. It also encourages your body to use fat as an energy source, helping you to get lean faster. GREEN PASTURE BLUE ICE With the perfect combination of royal butter and fermented cod liver oil, Blue Ice helps you meet your daily target of essential fatty acids to improve overall health and recovery. NUTRIGOLD TRIPLE STRENGTH OMEGA-3 Omega-3 fatty acids are essential for any intensive training schedule and will reduce inflamation, muscle soreness and improve strength and muscle growth. AFTERMATH BCAAs Take this immediately after a workout to to flush lactic-acid from your muscles to reduce soreness, speed up recovery and encourage growth. SPORTS RESEARCH MCT OIL Medium chain triglycerides (MCTs) are an easily digestible healthy fat which is an optimal energy source on a low-carbohydrate diet and boosts the metabolism. OUR GET LEAN TIPS Set realistic your goals with an appropriate time frame Monitor your diet, workouts and supplements and Adjust your plan Avoid making weight loss your only focus! Your life is more than just being lean Be organised; print this workout schedule and prepare your meals and supplements in advance because it s easier to get the job done when you know exactly what you re doing Avoid over-training! More isn t always better so go hard while you re working out and then REST so your muscles can repair and grow Sleep and take your relaxation seriously! High cortisol makes you hungry and encourages fat storage Avoid alcohol while using this program so your calories are nutrient dense for energy and growth