TheCEOofShredded - Follow my Routine, Lose Fat & Gain Muscle with me!

February 03, 2025 - February 09, 2025

Welcome to Week 1 of the "Follow the Shredded CEO" program.

This week, we’re diving into an Arnold Split, tailored to grow all muscle groups equally while prioritizing the "masculine" muscles that define a powerful physique: upper chest, shoulders, and arms.

This split is designed to maximize hypertrophy, strength, and symmetry, ensuring you build a balanced, aesthetic physique. Let’s get into it.

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My Training Plan :

It's a variation of the Arnold Split is a classic bodybuilding routine popularized by Arnold Schwarzenegger himself.

It’s a 6-day split that focuses on chest and back, shoulders and arms, and legs, with an emphasis on volume and intensity.

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Here’s your Week 1 plan:

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Day 1: Chest & Back

Focus: Build a thick, powerful upper chest and a wide, detailed back.

1. Incline Barbell Bench Press
   • Why: Targets the upper chest, which is crucial for that full, masculine look. Also engages shoulders and triceps.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your elbows at a 45-degree angle to protect your shoulders. Squeeze your chest at the top.
   • Alternative: Incline Dumbbell Press for a greater range of motion.
2. Flat Dumbbell Flyes
   • Why: Isolates the chest, especially the inner and outer fibers, for a full, rounded look.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Keep a slight bend in your elbows and focus on the stretch at the bottom.
   • Alternative: Cable Flyes for constant tension.
3. Pull-Ups (Wide Grip)
   • Why: Builds width in your lats, essential for a V-taper.
   • Sets/Reps: 4 sets to failure
   • Tips: Pull with your back, not your arms. Squeeze your lats at the top.
   • Alternative: Lat Pulldown if you can’t do pull-ups yet.
4. Barbell Rows
   • Why: Thickens your mid-back and improves posture.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your back flat and pull the bar to your lower abdomen.
   • Alternative: T-Bar Rows for a similar effect.
5. Deadlifts
   • Why: The king of all lifts. Builds overall back thickness, traps, and grip strength.
   • Sets/Reps: 3 sets of 6-8 reps
   • Tips: Keep your core tight and drive through your heels.
   • Alternative: Trap Bar Deadlifts for less lower back strain.

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Day 2: Shoulders & ArmsFocus:

Build cannonball shoulders and thick, defined arms.

1. Overhead Barbell Press
   • Why: The ultimate shoulder builder. Targets all three deltoid heads.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your core tight and avoid arching your back.
   • Alternative: Seated Dumbbell Press for more range of motion.
2. Lateral Raises
   • Why: Isolates the lateral deltoids for wider, more capped shoulders.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Use a slight bend in your elbows and avoid swinging.
   • Alternative: Cable Lateral Raises for constant tension.
3. Barbell Curls
   • Why: Builds mass in the biceps, essential for arm size.
   • Sets/Reps: 4 sets of 10-12 reps
   • Tips: Keep your elbows pinned to your sides and avoid using momentum.
   • Alternative: Dumbbell Curls for unilateral focus.
4. Skull Crushers (EZ Bar)
   • Why: Targets the long head of the triceps for thicker arms.
   • Sets/Reps: 3 sets of 10-12 reps
   • Tips: Keep your elbows tight and lower the bar to your forehead.
   • Alternative: Overhead Dumbbell Tricep Extensions.
5. Hammer Curls
   • Why: Hits the brachialis and forearms for added arm thickness.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Keep your palms facing each other and focus on the squeeze.
   • Alternative: Reverse-Grip Barbell Curls.

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Day 3: LegsFocus:

Build powerful, balanced legs for a complete physique.

1. Barbell Squats
   • Why: The king of leg exercises. Builds quads, glutes, and overall lower body strength.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your chest up and drive through your heels.
   • Alternative: Front Squats for more quad focus.
2. Romanian Deadlifts
   • Why: Targets hamstrings and glutes for a balanced leg development.
   • Sets/Reps: 3 sets of 10-12 reps
   • Tips: Keep your back flat and push your hips back.
   • Alternative: Leg Curls for isolation.
3. Walking Lunges
   • Why: Builds unilateral leg strength and improves balance.
   • Sets/Reps: 3 sets of 12 steps per leg
   • Tips: Keep your torso upright and step far enough to feel the stretch.
   • Alternative: Bulgarian Split Squats.
4. Standing Calf Raises
   • Why: Builds calf size and definition.
   • Sets/Reps: 4 sets of 15-20 reps
   • Tips: Pause at the top for a full contraction.
   • Alternative: Seated Calf Raises for more soleus focus.

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Day 4: Rest or Active Recovery

Focus: Recovery is where the magic happens.

You’ve just crushed three intense days of training, and now it’s time to let your body recover and adapt. Recovery isn’t just about doing nothing—it’s about active restoration. This is where you set yourself up for success in the second half of the week.

• Stretching: Spend 15-20 minutes stretching your major muscle groups (chest, back, shoulders, legs, and arms). Focus on areas that feel tight or overworked. Stretching improves flexibility, reduces soreness, and enhances blood flow to help repair muscle tissue.
  • Pro Tip: Use dynamic stretches like arm circles, leg swings, and torso twists to warm up your body before static stretching.

• Foam Rolling: This is your secret weapon for breaking up muscle tightness and improving mobility. Spend 5-10 minutes foam rolling your quads, hamstrings, glutes, back, and shoulders.
  • Pro Tip: If you hit a tight spot, pause and apply pressure for 20-30 seconds until you feel the tension release.

• Light Cardio: If you’re feeling up to it, 20-30 minutes of light cardio (like walking, cycling, or swimming) can boost circulation, clear lactic acid, and speed up recovery. Keep the intensity low—this isn’t the time to push yourself.
  • Pro Tip: Use this time to clear your mind. Listen to a podcast, audiobook, or your favorite playlist.

Remember, recovery isn’t optional—it’s essential. Your muscles grow when you rest, not when you train. So, take this day seriously and come back stronger for Day 5.

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‍Day 5-6: Repeat Chest & Back, Shoulders & ArmsFocus:

Consistency meets variety.By now, you’ve already completed the first round of Chest & Back and Shoulders & Arms.

This is your chance to reinforce the gains and refine your technique. However, to keep things fresh and challenging, feel free to swap in alternative exercises.

Here’s how to approach these days:

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‍Day 5: Chest & Back (Round 2)

• Incline Dumbbell Press (instead of Incline Barbell Bench Press): This variation allows for a greater range of motion and more stretch in the chest.

• Cable Flyes (instead of Flat Dumbbell Flyes): The constant tension from cables will light up your chest in a whole new way.

• T-Bar Rows (instead of Barbell Rows): This variation emphasizes the mid-back and traps for added thickness.

• Lat Pulldown (instead of Pull-Ups): If pull-ups are still challenging, use this to build strength and control.

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Day 6: Shoulders & Arms (Round 2)

• Seated Dumbbell Press (instead of Overhead Barbell Press): This variation reduces lower back strain and allows for a deeper stretch.

• Cable Lateral Raises (instead of Dumbbell Lateral Raises): The constant tension will keep your shoulders burning.

• Dumbbell Curls (instead of Barbell Curls): Focus on each arm individually to correct imbalances.

• Overhead Dumbbell Tricep Extensions (instead of Skull Crushers): This variation targets the long head of the triceps for a fuller look.

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Pro Tip: If you’re feeling strong, increase the weight slightly or add an extra set to push your limits. But always prioritize proper form over ego lifting.

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‍Day 7: Rest or Active RecoveryFocus:

Reflect, recover, and prepare for the week ahead.You’ve made it through Week 1—congratulations! This is your day to reflect on your progress, recover fully, and set yourself up for an even stronger Week 2.

• Reflect: Take 5-10 minutes to journal about your week. What went well? What challenges did you face? How did your body feel? This reflection will help you identify areas for improvement and celebrate your wins.

• Stretch and Foam Roll: Spend 20-30 minutes stretching and foam rolling to release any lingering tension. Focus on areas that feel tight or overworked.

• Light Movement: If you’re feeling restless, go for a walk, do some yoga, or try a mobility flow. The goal is to keep your body moving without adding stress.

• Mental Prep: Visualize your goals for Week 2. What do you want to achieve? How will you push yourself further? Write down your intentions and commit to them.

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Pro Tip: Use this day to prepare your meals, organize your gym bag, and set your workout schedule for the upcoming week. Success favors the prepared.

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‍Why This Structure Works

‍This 7-day plan is designed to maximize muscle growth, recovery, and consistency.

By repeating key workouts, you reinforce the mind-muscle connection and ensure progressive overload.

The active recovery days keep your body fresh and ready to perform, while the reflection and preparation on Day 7 set you up for long-term success.

Remember, this isn’t just about lifting weights—it’s about building a lifestyle.

Stick to the plan, trust the process, and watch your body transform.

Now, let’s move on to the Nutrition Section.

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Nutrition Section: Week 1 – Slow Cut at 4,250 Calories/Day

Welcome to the nutrition plan that will fuel your gains, preserve your muscle mass, and help you slowly chip away at body fat.

At 100kg (220 lbs) and 18-22% body fat, your goal is to consume 4,250 calories/day with a focus on high protein (1-2g per pound of bodyweight) and quality carbs and fats.

Keep in mind that the calories you will need to get in a caloric deficit will be different for you, please use the AI Coach, or Calorie Calculator here in the GetFIT App to get an estimate for yourself.

Here’s your daily breakdown, meal ideas, and actionable tips to stay on track—even when eating out.

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Daily Macros & Nutrition Guidelines

• Protein: 220-440g (1-2g per pound of bodyweight)
  • Prioritize lean sources like chicken, turkey, fish, egg whites, and protein powder.
• Carbs: 400-500g
  • Focus on complex carbs like oats, rice, sweet potatoes, quinoa, and whole-grain bread.
• Fats: 100-120g
  • Get your fats from healthy sources like avocados, nuts, seeds, olive oil, and fatty fish.

• Fiber: Aim for 30-40g/day to support digestion and satiety.

• Hydration: Drink at least 4-5 liters of water daily, especially on training days.

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Sample Day of Eating (4,250 Calories)

‍Here’s a full day of meals with calorie and macro breakdowns. Feel free to adjust portion sizes based on your hunger and energy needs.

‍Meal 1: Breakfast Powerhouse (1,000 Calories)

• 6 Whole Eggs + 4 Egg Whites (scrambled with spinach and a sprinkle of cheese)
  • Protein: 40g | Carbs: 4g | Fats: 30g

• 100g Oats (cooked with water, topped with 1 tbsp peanut butter and a handful of berries)
  • Protein: 10g | Carbs: 60g | Fats: 8g

• 1 Banana
  • Protein: 1g | Carbs: 27g | Fats: 0g

Total: Protein: 51g | Carbs: 91g | Fats: 38g

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‍Meal 2: Pre-Workout Fuel (800 Calories)

• 200g Chicken Breast (grilled with a dash of olive oil and spices)
  • Protein: 60g | Carbs: 0g | Fats: 6g

• 200g Cooked Basmati Rice
  • Protein: 5g | Carbs: 50g | Fats: 1g

• 100g Steamed Broccoli
  • Protein: 3g | Carbs: 6g | Fats: 0g

• 1 Apple
  • Protein: 0g | Carbs: 25g | Fats: 0g

Total: Protein: 68g | Carbs: 81g | Fats: 7g

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‍Meal 3: Post-Workout Recovery (1,000 Calories)

• 50g Whey Protein (mixed with water or almond milk)
  • Protein: 50g | Carbs: 4g | Fats: 2g
• 200g Sweet Potato (baked, topped with 1 tbsp butter)
  • Protein: 4g | Carbs: 50g | Fats: 4g
• 150g Salmon (grilled with lemon and herbs)
  • Protein: 35g | Carbs: 0g | Fats: 20g
• 100g Quinoa
  • Protein: 4g | Carbs: 20g | Fats: 2g

‍Total: Protein: 93g | Carbs: 74g | Fats: 28g

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‍Meal 4: Dinner (1,000 Calories)

• 300g Lean Steak (grilled or pan-seared)
  • Protein: 70g | Carbs: 0g | Fats: 25g

• 200g Mashed Potatoes (made with a splash of milk and 1 tbsp butter)
  • Protein: 4g | Carbs: 40g | Fats: 5g

• 100g Green Beans (steamed with garlic)
  • Protein: 2g | Carbs: 8g | Fats: 0g

• 1 Whole Avocado
  • Protein: 3g | Carbs: 12g | Fats: 20g

Total: Protein: 79g | Carbs: 60g | Fats: 50g

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‍Meal 5: Evening Snack (450 Calories)

• 200g Greek Yogurt (plain, non-fat)
  • Protein: 20g | Carbs: 10g | Fats: 0g

• 30g Almonds
  • Protein: 6g | Carbs: 6g | Fats: 15g

• 1 Scoop Casein Protein (mixed with water)
  • Protein: 25g | Carbs: 3g | Fats: 1g

Total: Protein: 51g | Carbs: 19g | Fats: 16g

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‍Eating Out Tips

‍On days when you’re eating out, stick to high-protein options and make smart swaps:

• Steakhouse: Order a lean cut of steak (like sirloin or filet mignon) with a side of steamed veggies and a baked potato.

• Burger Joint: Opt for a double patty burger (no bun or lettuce wrap) with a side salad instead of fries.

• Asian Cuisine: Choose grilled chicken or beef with steamed rice and veggies. Avoid fried or sugary sauces.

• Italian: Go for grilled chicken or fish with a side of pasta (preferably whole-grain) and marinara sauce.

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Actionable Tips for Muscle Growth & Fat Loss

• Prioritize Protein: Aim for 1-2g of protein per pound of bodyweight daily. This preserves muscle mass during a cut.

• Time Your Carbs: Eat most of your carbs around your workouts (pre- and post-workout) to fuel performance and recovery.

• Healthy Fats: Include a source of healthy fats in every meal to support hormone production and satiety.

• Track Progress: Weigh yourself weekly and take progress photos. Adjust calories if you’re not losing 0.5-1kg per week.

• Supplements: Consider adding creatine (5g/day), omega-3s, and a multivitamin to support overall health and performance.

• Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is crucial for recovery and fat loss.

• Stay Consistent: Consistency is key. Stick to your plan, even on weekends or when life gets busy.

This plan is designed to keep you fueled, satisfied, and on track to hit your goals.

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Customization & Personalization: Your Nutrition, Your Way

While the sample day I’ve provided is a solid blueprint for my current goals, it’s important to remember that this is just a guideline.

Nutrition is highly individual, and what works for me might not be the perfect fit for you.

That’s where the GetFIT App and my team come in to help you tailor your plan to your unique needs, preferences, and goals.

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How to Use This Plan as a Starting Point

• Interchangeable Meals:
  The meals I’ve outlined are just one example of how I structure my day. In reality, I often interchange meals from the hundreds of recipes available in the GetFIT App. Whether you’re craving a high-protein breakfast burrito, a hearty chicken stir-fry, or a post-workout smoothie, the app has you covered.

• AI-Powered Personalization:
  Use the AI Coach in the GetFIT App to get personalized meal suggestions based on your calorie and macro goals. Simply input your stats, preferences, and dietary restrictions, and the AI will generate a plan tailored to you.

• ‍Track Your Progress:
  The app also allows you to log your meals, track your macros, and monitor your progress over time. This makes it easy to stay accountable and make adjustments as needed.

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Why Personalization Matters

• Your Goals Are Unique: Whether you’re looking to lose fat, build muscle, or improve performance, your nutrition plan should reflect your specific goals.

• Your Lifestyle Is Unique: Maybe you’re vegetarian, have food allergies, or prefer intermittent fasting. Your plan should work with your lifestyle, not against it.

• Your Preferences Matter: If you don’t enjoy the food you’re eating, you won’t stick to the plan. That’s why customization is key.

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How to Get a Fully Custom Plan

‍If you’re serious about taking your results to the next level, I encourage you to reach out for a free consultation with me or my team. Here’s how:

• Message Me in the App:
  Have questions about your current plan? Need advice on how to adjust your macros? Shoot me a message directly in the GetFIT App, and I’ll get back to you with personalized tips.

• Schedule a Free Consultation:
  For a deeper dive into your nutrition and training, schedule a free consultation with me or one of my coaches. We’ll analyze your current habits, discuss your goals, and create a fully custom plan designed just for you.

• Join the Premium Membership:
  As a Premium Member, you’ll get access to exclusive resources, including custom meal plans, live Q&A sessions, and priority support from my team.

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Final Thoughts

‍The sample day I’ve provided is a snapshot of what works for me right now. But remember, your journey is your own. Use the GetFIT App to explore new recipes, track your progress, and get personalized recommendations. And if you ever feel stuck, don’t hesitate to reach out—I’m here to help you every step of the way.

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Supplement Section: Enhancing Health, Performance, and Recovery

Supplements are a powerful tool to fill nutritional gaps, enhance performance, and support overall health. While they’re not a replacement for a well-balanced diet, they can provide that extra edge when used correctly. Below, I’ll break down each supplement I use, why I take it, and when to take it. Remember, these are not 100% required, but they can help optimize your results when combined with proper training, nutrition, and recovery.

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1. Creatine Monohydrate

Why I Take It:

• Creatine is one of the most researched and effective supplements for improving strength, power, and muscle growth. It works by increasing phosphocreatine stores in your muscles, which helps regenerate ATP (your body’s energy currency) during high-intensity exercise.

• It also has cognitive benefits, improving memory and mental clarity.

When I Take It:

• 5g per day, taken at any time. I usually mix it with my post-workout protein shake for convenience.

• No need to cycle creatine—it’s safe for long-term use.

Science Note: Over 500 studies support creatine’s safety and efficacy. It’s particularly beneficial for strength training, sprinting, and other explosive activities.

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‍2. Vitamin C

Why I Take It:

• Vitamin C is a powerful antioxidant that supports immune function, skin health, and collagen production. It also helps with the absorption of iron from plant-based foods.

• During intense training, your body’s demand for antioxidants increases, making Vitamin C especially important.

When I Take It:

• 500-1000mg per day, usually with breakfast or lunch.

• I avoid taking it too close to bedtime, as it can interfere with sleep in some people.

Science Note: Vitamin C is water-soluble, meaning your body doesn’t store it. Regular intake is key to maintaining optimal levels.

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‍3. Vitamin D

Why I Take It:

• Vitamin D is essential for bone health, immune function, and mood regulation. It also plays a role in muscle function and recovery.

• Many people are deficient in Vitamin D, especially those who live in areas with limited sunlight.

When I Take It:

• 2000-5000 IU per day, taken with a meal that contains fat (since Vitamin D is fat-soluble).

• I usually take it in the morning with breakfast.

Science Note: Vitamin D acts more like a hormone than a vitamin, influencing hundreds of processes in the body. Regular blood tests can help you determine the right dosage for your needs.

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‍4. Vitamin A

Why I Take It:

• Vitamin A is crucial for vision, immune function, and skin health. It also supports cell growth and differentiation.

• It’s particularly important for maintaining healthy mucous membranes, which act as a barrier against infections.

When I Take It:

• 5000 IU per day, taken with a meal that contains fat.

• I usually take it with dinner to spread out my fat-soluble vitamin intake.

Science Note: Vitamin A is best obtained from a combination of animal sources (retinol) and plant sources (beta-carotene). Supplementation is useful if your diet is lacking in these.

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‍5. Multivitamins

Why I Take It:

• A high-quality multivitamin acts as an insurance policy, filling in any nutritional gaps in my diet.

• It ensures I’m getting a broad spectrum of vitamins and minerals that support overall health and performance.

When I Take It:

• 1 serving per day, usually with breakfast.

• I choose a multivitamin that’s tailored to my age, gender, and activity level.

Science Note: While whole foods should always be your primary source of nutrients, a multivitamin can help cover your bases, especially during periods of high stress or intense training.

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‍6. Magnesium

Why I Take It:

• Magnesium is involved in over 300 biochemical reactions in the body, including energy production, muscle function, and sleep regulation.

• It’s particularly important for recovery and relaxation, as it helps regulate the nervous system.

When I Take It:

• 200-400mg per day, taken in the evening before bed.

• I prefer magnesium glycinate or citrate for better absorption and relaxation benefits.

Science Note: Magnesium deficiency is common, especially among athletes and those under stress. Supplementation can improve sleep quality, reduce muscle cramps, and support overall health.

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‍7. Glycine

Why I Take It:

• Glycine is an amino acid that supports collagen production, sleep quality, and gut health.

• It also acts as a calming neurotransmitter, helping to reduce stress and improve recovery.

When I Take It:

• 3-5g per day, taken before bed.

• I mix it with water or add it to my evening tea.

Science Note: Glycine has been shown to improve sleep quality and reduce inflammation, making it a great addition to your nighttime routine.

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‍8. Arginine

Why I Take It:

• Arginine is an amino acid that supports nitric oxide production, improving blood flow and nutrient delivery to muscles.

• It’s particularly beneficial for endurance and pump-focused workouts.

When I Take It:

• 3-5g per day, taken before workouts.

• I mix it with my pre-workout drink for maximum effect.

Science Note: While the body can produce arginine, supplementation can enhance performance, especially during high-intensity or endurance activities.

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‍9. L-Citrulline

Why I Take It:

• L-Citrulline is another amino acid that boosts nitric oxide production, improving blood flow and reducing fatigue.

• It’s more effective than arginine at increasing plasma arginine levels, making it a better choice for performance enhancement.

When I Take It:

• 6-8g per day, taken before workouts.

• I combine it with arginine for a synergistic effect.

Science Note: L-Citrulline has been shown to improve exercise performance, reduce muscle soreness, and enhance recovery.

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‍10. Protein Powder

Why I Take It:

• Protein powder is a convenient way to meet my daily protein requirements, especially when whole food sources aren’t available.

• It supports muscle repair, growth, and recovery.

When I Take It:

• 1-2 servings per day, usually post-workout or as a snack.

• I prefer whey protein for its fast absorption and high leucine content.

Science Note: Protein powder is not a replacement for whole foods, but it’s a practical tool for ensuring you hit your protein targets, especially on busy days.

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‍11. Vitamin B Complex

Why I Take It:

• B vitamins are essential for energy production, brain function, and red blood cell formation.

• They also play a key role in metabolizing carbohydrates, fats, and proteins.

When I Take It:

• 1 serving per day, usually with breakfast.

• I choose a B complex that includes all eight B vitamins.

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Science Note: B vitamins are water-soluble, meaning your body doesn’t store them. Regular intake is necessary to maintain optimal levels.

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‍Final Thoughts on Supplements: While supplements can be incredibly helpful, they’re just one piece of the puzzle.

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‍Focus on nailing your diet, training, and recovery first, and use supplements to fill in the gaps. Always choose high-quality products from reputable brands, and consult with a healthcare professional if you have any concerns.Remember, supplements are meant to enhance your efforts, not replace them. Stick to the basics, stay consistent, and let these tools support your journey to peak performance.

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Lifestyle Section: Week 1 – Optimizing Daily Habits for Fat Loss, Muscle Growth, and Overall Health

Welcome to the lifestyle section of Week 1. This is where the magic happens outside the gym and kitchen.

Your daily habits, routines, and recovery practices are just as important as your training and nutrition when it comes to achieving your goals.

Here’s a detailed look at everything I do on a daily basis to support fat loss, muscle growth, and overall health.

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1. Hydration: Water & Electrolytes

Why It’s Important:

• Water is essential for nearly every bodily function, including nutrient transport, digestion, and muscle recovery.

• Electrolytes (sodium, potassium, magnesium) help maintain fluid balance, support nerve function, and prevent cramps, especially during intense training.

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My Routine:

• I aim to drink 4-5 liters of water daily, more on training days.

• I add electrolytes to my water, especially after workouts or if I’m sweating heavily.

• Pro Tip: Start your day with a large glass of water with a pinch of sea salt and lemon to kickstart hydration.

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2. Morning Sunlight ExposureWhy It’s Important:

• Natural sunlight in the morning helps regulate your circadian rhythm, improving sleep quality and energy levels.

• Sunlight also boosts vitamin D production, which supports immune function, mood, and bone health.

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My Routine:

• I spend 10-15 minutes outside in the morning without sunglasses to maximize sunlight exposure.

• If the weather doesn’t cooperate, I use a light therapy box to simulate natural light.

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3. Ice Bath / Cold PlungeWhy It’s Important:

• Cold exposure reduces inflammation, speeds up recovery, and boosts energy levels.

• It also activates brown fat, which can help with fat loss over time.

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My Routine:

• I do a 5-10 minute ice bath or cold plunge in the morning.

• If you don’t have access to an ice bath, a cold shower can provide similar benefits.

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4. Protein-Centric Eating - Why It’s Important:

• Protein is the building block of muscle. Eating enough protein ensures you preserve muscle mass while in a calorie deficit.

• It also keeps you full and supports metabolic health.

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My Routine:

• I aim for 1-2g of protein per pound of bodyweight daily, spread across 4-6 meals.

• I don’t restrict myself with food choices, but I always prioritize protein and stay in a calorie deficit.

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5. Strategic Caffeine Use - Why It’s Important:

• Caffeine improves focus, energy, and workout performance.

• However, too much caffeine can disrupt sleep and increase stress hormones.

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My Routine:

• I consume caffeine strategically, usually in the form of black coffee or pre-workout, before training or during work.

• I avoid caffeine after 2 PM to ensure it doesn’t interfere with my sleep.

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6. Evening Recovery Practices - Why It’s Important:

• Recovery is where your body repairs and grows. Without proper recovery, you won’t see optimal results.

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My Routine:

• Red Light Therapy: I use red light therapy in the evening to reduce inflammation, improve skin health, and support recovery.

• Sauna: I spend 15-20 minutes in the sauna a few times a week to relax, detoxify, and improve cardiovascular health.

• Cool, Dark Environment: As it gets dark, I keep my living space cool and use blue-light blocking glasses to signal to my body that it’s time to wind down.

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7. Sleep: The Ultimate Recovery Tool - Why It’s Important:

• Sleep is when your body repairs muscle tissue, regulates hormones, and consolidates memories.

• Poor sleep can sabotage fat loss, muscle growth, and overall health.

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‍My Routine:

• I aim for at least 8 hours of sleep per night.

• I try to get to bed way before midnight, ideally by 10 PM, to align with my natural circadian rhythm.

• I keep my bedroom cool, dark, and quiet to optimize sleep quality.

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8. Recovery Basics: Stick to the Fundamentals - Why It’s Important:

• While tools like saunas, ice baths, and red light therapy are great, they’re not necessary. The basics—sleep, hydration, and stress management—are the foundation of recovery.

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My Routine:

• If you don’t have access to fancy equipment (it's not a necessity), focus on the basics:
  • Sleep: Prioritize 7-9 hours of quality sleep.
  • Hydration: Drink plenty of water and electrolytes.
  • Stress Management: Practice mindfulness, deep breathing, or light stretching to reduce stress.

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Why Recovery Is Non-Negotiable

‍Recovery is the glue that holds everything together. Without it, your training and nutrition efforts won’t yield the results you’re looking for. Here’s why:

• Muscle Repair: Your muscles grow and repair during rest, not during workouts.

• Hormone Balance: Poor recovery can lead to elevated cortisol levels, which can hinder fat loss and muscle growth.

• Mental Clarity: Recovery practices like sleep and mindfulness improve focus, mood, and overall well-being.

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Final Thoughts for Week 1

‍This is a behind-the-scenes look at how I optimize my lifestyle to support my fitness goals.

While some of these practices (like ice baths and red light therapy) are extras, the fundamentals—hydration, sleep, and recovery—are what truly matter. Stick to the basics, stay consistent, and you’ll see incredible progress.Remember, this is just Week 1. As we move forward, I’ll continue to tweak and refine my routine based on how my body responds.

Stay tuned for updates, and don’t hesitate to reach out if you have questions or need personalized advice.

• Coach Shredded (@theceoofshredded)
  Let’s build your Dream Body, one week at a time.

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February 10, 2025 - February 16, 2025

Welcome to Week 2 of the "Follow the Shredded CEO" program. This week, we’re building on the foundation laid in Week 1, with small tweaks to keep your progress moving forward. The focus remains on growing all muscle groups equally while prioritizing the "masculine" muscles—upper chest, shoulders, and arms. We’ll also introduce a few new exercises and recovery strategies to keep things fresh and challenging. Let’s dive in.

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Training Plan: Arnold Split (Week 2)

The Arnold Split continues to be our go-to for building a balanced, aesthetic physique. This week, we’ll add a few new exercises and increase the intensity slightly to keep your muscles guessing.

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Day 1: Chest & Back

Focus: Build a thick, powerful upper chest and a wide, detailed back.

1. Incline Barbell Bench Press
   • Why: Targets the upper chest, which is crucial for that full, masculine look. Also engages shoulders and triceps.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your elbows at a 45-degree angle to protect your shoulders. Squeeze your chest at the top.
   • Alternative: Incline Dumbbell Press for a greater range of motion.
2. Flat Dumbbell Flyes
   • Why: Isolates the chest, especially the inner and outer fibers, for a full, rounded look.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Keep a slight bend in your elbows and focus on the stretch at the bottom.
   • Alternative: Cable Flyes for constant tension.
3. Pull-Ups (Wide Grip)
   • Why: Builds width in your lats, essential for a V-taper.
   • Sets/Reps: 4 sets to failure
   • Tips: Pull with your back, not your arms. Squeeze your lats at the top.
   • Alternative: Lat Pulldown if you can’t do pull-ups yet.
4. Barbell Rows
   • Why: Thickens your mid-back and improves posture.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your back flat and pull the bar to your lower abdomen.
   • Alternative: T-Bar Rows for a similar effect.
5. Deadlifts
   • Why: The king of all lifts. Builds overall back thickness, traps, and grip strength.
   • Sets/Reps: 3 sets of 6-8 reps
   • Tips: Keep your core tight and drive through your heels.
   • Alternative: Trap Bar Deadlifts for less lower back strain.

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Day 2: Shoulders & Arms

Focus: Build cannonball shoulders and thick, defined arms.

1. Overhead Barbell Press
   • Why: The ultimate shoulder builder. Targets all three deltoid heads.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your core tight and avoid arching your back.
   • Alternative: Seated Dumbbell Press for more range of motion.
2. Lateral Raises
   • Why: Isolates the lateral deltoids for wider, more capped shoulders.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Use a slight bend in your elbows and avoid swinging.
   • Alternative: Cable Lateral Raises for constant tension.
3. Barbell Curls
   • Why: Builds mass in the biceps, essential for arm size.
   • Sets/Reps: 4 sets of 10-12 reps
   • Tips: Keep your elbows pinned to your sides and avoid using momentum.
   • Alternative: Dumbbell Curls for unilateral focus.
4. Skull Crushers (EZ Bar)
   • Why: Targets the long head of the triceps for thicker arms.
   • Sets/Reps: 3 sets of 10-12 reps
   • Tips: Keep your elbows tight and lower the bar to your forehead.
   • Alternative: Overhead Dumbbell Tricep Extensions.
5. Hammer Curls
   • Why: Hits the brachialis and forearms for added arm thickness.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Keep your palms facing each other and focus on the squeeze.
   • Alternative: Reverse-Grip Barbell Curls.

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Day 3: Legs

Focus: Build powerful, balanced legs for a complete physique.

1. Barbell Squats
   • Why: The king of leg exercises. Builds quads, glutes, and overall lower body strength.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your chest up and drive through your heels.
   • Alternative: Front Squats for more quad focus.
2. Romanian Deadlifts
   • Why: Targets hamstrings and glutes for a balanced leg development.
   • Sets/Reps: 3 sets of 10-12 reps
   • Tips: Keep your back flat and push your hips back.
   • Alternative: Leg Curls for isolation.
3. Walking Lunges
   • Why: Builds unilateral leg strength and improves balance.
   • Sets/Reps: 3 sets of 12 steps per leg
   • Tips: Keep your torso upright and step far enough to feel the stretch.
   • Alternative: Bulgarian Split Squats.
4. Standing Calf Raises
   • Why: Builds calf size and definition.
   • Sets/Reps: 4 sets of 15-20 reps
   • Tips: Pause at the top for a full contraction.
   • Alternative: Seated Calf Raises for more soleus focus.

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Day 4: Rest or Active Recovery

Focus: Recovery is where the magic happens.

You’ve just crushed three intense days of training, and now it’s time to let your body recover and adapt. Recovery isn’t just about doing nothing—it’s about active restoration. This is where you set yourself up for success in the second half of the week.

• Stretching: Spend 15-20 minutes stretching your major muscle groups (chest, back, shoulders, legs, and arms). Focus on areas that feel tight or overworked. Stretching improves flexibility, reduces soreness, and enhances blood flow to help repair muscle tissue.
  • Pro Tip: Use dynamic stretches like arm circles, leg swings, and torso twists to warm up your body before static stretching.

• Foam Rolling: This is your secret weapon for breaking up muscle tightness and improving mobility. Spend 5-10 minutes foam rolling your quads, hamstrings, glutes, back, and shoulders.
  • Pro Tip: If you hit a tight spot, pause and apply pressure for 20-30 seconds until you feel the tension release.

• Light Cardio: If you’re feeling up to it, 20-30 minutes of light cardio (like walking, cycling, or swimming) can boost circulation, clear lactic acid, and speed up recovery. Keep the intensity low—this isn’t the time to push yourself.
  • Pro Tip: Use this time to clear your mind. Listen to a podcast, audiobook, or your favorite playlist.

Remember, recovery isn’t optional—it’s essential. Your muscles grow when you rest, not when you train. So, take this day seriously and come back stronger for Day 5.

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Day 5-6: Repeat Chest & Back, Shoulders & Arms

Focus: Consistency meets variety.

By now, you’ve already completed the first round of Chest & Back and Shoulders & Arms. This is your chance to reinforce the gains and refine your technique. However, to keep things fresh and challenging, feel free to swap in alternative exercises. Here’s how to approach these days:

Day 5: Chest & Back (Round 2)

• Incline Dumbbell Press (instead of Incline Barbell Bench Press): This variation allows for a greater range of motion and more stretch in the chest.

• Cable Flyes (instead of Flat Dumbbell Flyes): The constant tension from cables will light up your chest in a whole new way.

• T-Bar Rows (instead of Barbell Rows): This variation emphasizes the mid-back and traps for added thickness.

• Lat Pulldown (instead of Pull-Ups): If pull-ups are still challenging, use this to build strength and control.

Day 6: Shoulders & Arms (Round 2)

• Seated Dumbbell Press (instead of Overhead Barbell Press): This variation reduces lower back strain and allows for a deeper stretch.

• Cable Lateral Raises (instead of Dumbbell Lateral Raises): The constant tension will keep your shoulders burning.

• Dumbbell Curls (instead of Barbell Curls): Focus on each arm individually to correct imbalances.

• Overhead Dumbbell Tricep Extensions (instead of Skull Crushers): This variation targets the long head of the triceps for a fuller look.

Pro Tip: If you’re feeling strong, increase the weight slightly or add an extra set to push your limits. But always prioritize proper form over ego lifting.

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Day 7: Rest or Active Recovery

Focus: Reflect, recover, and prepare for the week ahead.

You’ve made it through Week 2—congratulations! This is your day to reflect on your progress, recover fully, and set yourself up for an even stronger Week 3.

• Reflect: Take 5-10 minutes to journal about your week. What went well? What challenges did you face? How did your body feel? This reflection will help you identify areas for improvement and celebrate your wins.

• Stretch and Foam Roll: Spend 20-30 minutes stretching and foam rolling to release any lingering tension. Focus on areas that feel tight or overworked.

• Light Movement: If you’re feeling restless, go for a walk, do some yoga, or try a mobility flow. The goal is to keep your body moving without adding stress.

• Mental Prep: Visualize your goals for Week 3. What do you want to achieve? How will you push yourself further? Write down your intentions and commit to them.

Pro Tip: Use this day to prepare your meals, organize your gym bag, and set your workout schedule for the upcoming week. Success favors the prepared.

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Why This Structure Works

This 7-day plan is designed to maximize muscle growth, recovery, and consistency. By repeating key workouts, you reinforce the mind-muscle connection and ensure progressive overload. The active recovery days keep your body fresh and ready to perform, while the reflection and preparation on Day 7 set you up for long-term success.

Remember, this isn’t just about lifting weights—it’s about building a lifestyle. Stick to the plan, trust the process, and watch your body transform.

Now, let’s move on to the Nutrition Section. Prompt me when you’re ready, and I’ll break down exactly what to eat to fuel your gains and shred fat.

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Nutrition Section: Week 2 – Slow Cut at 4,250 Calories/Day

Welcome to Week 2 of the "Follow the Shredded CEO" nutrition plan. This week, we’re refining the meal structure to keep things fresh, delicious, and aligned with your goals. At 99.2kg (around 220 lbs) and 18-21% body fat, your goal remains to consume 4,250 calories/day with a focus on high protein (1-2g per pound of bodyweight) and quality carbs and fats.

Remember, the calories you need for a deficit will vary based on your individual stats. Use the AI Coach or Calorie Calculator in the GetFIT App to get a personalized estimate.

Here’s your updated daily breakdown, meal ideas, and actionable tips to stay on track—even when eating out.

Daily Macros & Nutrition Guidelines

• Protein: 220-440g (1-2g per pound of bodyweight)
  • Prioritize lean sources like chicken, turkey, fish, egg whites, and protein powder.
• Carbs: 400-500g
  • Focus on complex carbs like oats, rice, sweet potatoes, quinoa, and whole-grain bread.
• Fats: 100-120g
  • Get your fats from healthy sources like avocados, nuts, seeds, olive oil, and fatty fish.
• Fiber: Aim for 30-40g/day to support digestion and satiety.
• Hydration: Drink at least 4-5 liters of water daily, especially on training days.

Sample Day of Eating (4,250 Calories)

Here’s a full day of meals with calorie and macro breakdowns. Feel free to adjust portion sizes based on your hunger and energy needs.

Meal 1: Breakfast Powerhouse (1,000 Calories)

1. Protein Pancakes
   • Ingredients:
     • 50g oat flour (blend oats into flour)
     • 30g whey protein (vanilla or unflavored)
     • 1 whole egg + 2 egg whites
     • 1/2 tsp baking powder
     • 1/2 cup almond milk
   • Toppings:
     • 1 tbsp peanut butter
     • 1/2 cup mixed berries
   • Macros (per 100g):
     • Protein: 10g | Carbs: 12g | Fats: 3g
   • Total: Protein: 40g | Carbs: 50g | Fats: 12g
2. 2 Slices Whole-Grain Toast with Avocado
   • Ingredients:
     • 2 slices whole-grain bread
     • 1/2 avocado, mashed
     • Sprinkle of sea salt and chili flakes
   • Macros (per 100g):
     • Protein: 5g | Carbs: 20g | Fats: 10g
   • Total: Protein: 10g | Carbs: 40g | Fats: 20g

Total Meal 1: Protein: 50g | Carbs: 90g | Fats: 32g

Meal 2: Pre-Workout Fuel (800 Calories)

1. Grilled Chicken & Quinoa Bowl
   • Ingredients:
     • 200g chicken breast
     • 150g cooked quinoa
     • 100g roasted sweet potatoes
     • 100g steamed broccoli
     • 1 tbsp olive oil (for cooking)
   • Macros (per 100g):
     • Protein: 15g | Carbs: 20g | Fats: 5g
   • Total: Protein: 60g | Carbs: 70g | Fats: 10g
2. 1 Medium Apple
   • Macros:
     • Protein: 0g | Carbs: 25g | Fats: 0g

Total Meal 2: Protein: 60g | Carbs: 95g | Fats: 10g

Meal 3: Post-Workout Recovery (1,000 Calories)

1. Protein Smoothie
   • Ingredients:
     • 50g whey protein (chocolate or vanilla)
     • 1 medium banana
     • 1 tbsp almond butter
     • 1 cup unsweetened almond milk
     • 1 handful spinach
   • Macros (per 100g):
     • Protein: 10g | Carbs: 8g | Fats: 3g
   • Total: Protein: 50g | Carbs: 40g | Fats: 10g
2. Grilled Salmon & Rice
   • Ingredients:
     • 150g salmon fillet
     • 150g cooked jasmine rice
     • 100g steamed asparagus
     • 1 tbsp olive oil (for cooking)
   • Macros (per 100g):
     • Protein: 20g | Carbs: 25g | Fats: 10g
   • Total: Protein: 40g | Carbs: 50g | Fats: 20g

Total Meal 3: Protein: 90g | Carbs: 90g | Fats: 30g

Meal 4: Dinner (1,000 Calories)

1. Beef Stir-Fry
   • Ingredients:
     • 200g lean beef strips
     • 100g brown rice noodles
     • 100g mixed stir-fry veggies (bell peppers, broccoli, carrots)
     • 1 tbsp sesame oil
     • 2 tbsp low-sodium soy sauce
   • Macros (per 100g):
     • Protein: 15g | Carbs: 20g | Fats: 8g
   • Total: Protein: 50g | Carbs: 60g | Fats: 20g
2. 1 Whole Avocado
   • Macros:
     • Protein: 3g | Carbs: 12g | Fats: 20g

Total Meal 4: Protein: 53g | Carbs: 72g | Fats: 40g

Meal 5: Evening Snack (450 Calories)

1. Greek Yogurt Bowl
   • Ingredients:
     • 200g non-fat Greek yogurt
     • 30g granola
     • 1 tbsp honey
     • 1/2 cup mixed berries
   • Macros (per 100g):
     • Protein: 10g | Carbs: 15g | Fats: 3g
   • Total: Protein: 20g | Carbs: 30g | Fats: 6g
2. 1 Scoop Casein Protein
   • Macros:
     • Protein: 25g | Carbs: 3g | Fats: 1g

Total Meal 5: Protein: 45g | Carbs: 33g | Fats: 7g

Eating Out Tips

On days when you’re eating out, stick to high-protein options and make smart swaps:

• Steakhouse: Order a lean cut of steak (like sirloin or filet mignon) with a side of steamed veggies and a baked potato.
• Burger Joint: Opt for a double patty burger (no bun or lettuce wrap) with a side salad instead of fries.
• Asian Cuisine: Choose grilled chicken or beef with steamed rice and veggies. Avoid fried or sugary sauces.
• Italian: Go for grilled chicken or fish with a side of pasta (preferably whole-grain) and marinara sauce.

Actionable Tips for Muscle Growth & Fat Loss

1. Prioritize Protein: Aim for 1-2g of protein per pound of bodyweight daily. This preserves muscle mass during a cut.
2. Time Your Carbs: Eat most of your carbs around your workouts (pre- and post-workout) to fuel performance and recovery.
3. Healthy Fats: Include a source of healthy fats in every meal to support hormone production and satiety.
4. Track Progress: Weigh yourself weekly and take progress photos. Adjust calories if you’re not losing 0.5-1kg per week.
5. Supplements: Consider adding creatine (5g/day), omega-3s, and a multivitamin to support overall health and performance.
6. Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is crucial for recovery and fat loss.
7. Stay Consistent: Consistency is key. Stick to your plan, even on weekends or when life gets busy.

This plan is designed to keep you fueled, satisfied, and on track to hit your goals. Let’s crush Week 2 and set the tone for the months ahead.

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Supplement Section: Week 2 – Enhancing Health, Performance, and Recovery

Supplements are a powerful tool to fill nutritional gaps, enhance performance, and support overall health. While they’re not a replacement for a well-balanced diet, they can provide that extra edge when used correctly. Below, I’ll break down each supplement I use, why I take it, and when to take it. Remember, these are not 100% required, but they can help optimize your results when combined with proper training, nutrition, and recovery.

1. Creatine Monohydrate

Why I Take It:

• Creatine is one of the most researched and effective supplements for improving strength, power, and muscle growth. It works by increasing phosphocreatine stores in your muscles, which helps regenerate ATP (your body’s energy currency) during high-intensity exercise.
• It also has cognitive benefits, improving memory and mental clarity.

When I Take It:

• 5g per day, taken at any time. I usually mix it with my post-workout protein shake for convenience.
• No need to cycle creatine—it’s safe for long-term use.

Science Note: Over 500 studies support creatine’s safety and efficacy. It’s particularly beneficial for strength training, sprinting, and other explosive activities.

2. Vitamin C

Why I Take It:

• Vitamin C is a powerful antioxidant that supports immune function, skin health, and collagen production. It also helps with the absorption of iron from plant-based foods.
• During intense training, your body’s demand for antioxidants increases, making Vitamin C especially important.

When I Take It:

• 500-1000mg per day, usually with breakfast or lunch.
• I avoid taking it too close to bedtime, as it can interfere with sleep in some people.

Science Note: Vitamin C is water-soluble, meaning your body doesn’t store it. Regular intake is key to maintaining optimal levels.

3. Vitamin D

Why I Take It:

• Vitamin D is essential for bone health, immune function, and mood regulation. It also plays a role in muscle function and recovery.
• Many people are deficient in Vitamin D, especially those who live in areas with limited sunlight.

When I Take It:

• 2000-5000 IU per day, taken with a meal that contains fat (since Vitamin D is fat-soluble).
• I usually take it in the morning with breakfast.

Science Note: Vitamin D acts more like a hormone than a vitamin, influencing hundreds of processes in the body. Regular blood tests can help you determine the right dosage for your needs.

4. Vitamin A

Why I Take It:

• Vitamin A is crucial for vision, immune function, and skin health. It also supports cell growth and differentiation.
• It’s particularly important for maintaining healthy mucous membranes, which act as a barrier against infections.

When I Take It:

• 5000 IU per day, taken with a meal that contains fat.
• I usually take it with dinner to spread out my fat-soluble vitamin intake.

Science Note: Vitamin A is best obtained from a combination of animal sources (retinol) and plant sources (beta-carotene). Supplementation is useful if your diet is lacking in these.

5. Multivitamins

Why I Take It:

• A high-quality multivitamin acts as an insurance policy, filling in any nutritional gaps in my diet.
• It ensures I’m getting a broad spectrum of vitamins and minerals that support overall health and performance.

When I Take It:

• 1 serving per day, usually with breakfast.
• I choose a multivitamin that’s tailored to my age, gender, and activity level.

Science Note: While whole foods should always be your primary source of nutrients, a multivitamin can help cover your bases, especially during periods of high stress or intense training.

6. Magnesium

Why I Take It:

• Magnesium is involved in over 300 biochemical reactions in the body, including energy production, muscle function, and sleep regulation.
• It’s particularly important for recovery and relaxation, as it helps regulate the nervous system.

When I Take It:

• 200-400mg per day, taken in the evening before bed.
• I prefer magnesium glycinate or citrate for better absorption and relaxation benefits.

Science Note: Magnesium deficiency is common, especially among athletes and those under stress. Supplementation can improve sleep quality, reduce muscle cramps, and support overall health.

7. Glycine

Why I Take It:

• Glycine is an amino acid that supports collagen production, sleep quality, and gut health.
• It also acts as a calming neurotransmitter, helping to reduce stress and improve recovery.

When I Take It:

• 3-5g per day, taken before bed.
• I mix it with water or add it to my evening tea.

Science Note: Glycine has been shown to improve sleep quality and reduce inflammation, making it a great addition to your nighttime routine.

8. Arginine

Why I Take It:

• Arginine is an amino acid that supports nitric oxide production, improving blood flow and nutrient delivery to muscles.
• It’s particularly beneficial for endurance and pump-focused workouts.

When I Take It:

• 3-5g per day, taken before workouts.
• I mix it with my pre-workout drink for maximum effect.

Science Note: While the body can produce arginine, supplementation can enhance performance, especially during high-intensity or endurance activities.

9. L-Citrulline

Why I Take It:

• L-Citrulline is another amino acid that boosts nitric oxide production, improving blood flow and reducing fatigue.
• It’s more effective than arginine at increasing plasma arginine levels, making it a better choice for performance enhancement.

When I Take It:

• 6-8g per day, taken before workouts.
• I combine it with arginine for a synergistic effect.

Science Note: L-Citrulline has been shown to improve exercise performance, reduce muscle soreness, and enhance recovery.

10. Protein Powder

Why I Take It:

• Protein powder is a convenient way to meet my daily protein requirements, especially when whole food sources aren’t available.
• It supports muscle repair, growth, and recovery.

When I Take It:

• 1-2 servings per day, usually post-workout or as a snack.
• I prefer whey protein for its fast absorption and high leucine content.

Science Note: Protein powder is not a replacement for whole foods, but it’s a practical tool for ensuring you hit your protein targets, especially on busy days.

11. Vitamin B Complex

Why I Take It:

• B vitamins are essential for energy production, brain function, and red blood cell formation.
• They also play a key role in metabolizing carbohydrates, fats, and proteins.

When I Take It:

• 1 serving per day, usually with breakfast.
• I choose a B complex that includes all eight B vitamins.

Science Note: B vitamins are water-soluble, meaning your body doesn’t store them. Regular intake is necessary to maintain optimal levels.

12. Omega-3 Fatty Acids (New Addition for Week 2)

Why I Take It:

• Omega-3s are essential fats that support heart health, brain function, and inflammation control.
• They’re particularly important for athletes, as they help reduce exercise-induced inflammation and support joint health.

When I Take It:

• 2-3g per day, taken with a meal that contains fat.
• I usually take it with dinner to spread out my fat-soluble supplement intake.

Science Note: Omega-3s (EPA and DHA) are found in fatty fish like salmon and mackerel. If you don’t eat enough fish, supplementation is a great way to meet your needs.

Final Thoughts on Supplements

While supplements can be incredibly helpful, they’re just one piece of the puzzle. Focus on nailing your diet, training, and recovery first, and use supplements to fill in the gaps. Always choose high-quality products from reputable brands, and consult with a healthcare professional if you have any concerns.

Remember, supplements are meant to enhance your efforts, not replace them. Stick to the basics, stay consistent, and let these tools support your journey to peak performance.

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Lifestyle Section: Week 2 – Optimizing Daily Habits for Fat Loss, Muscle Growth, and Overall Health

Welcome to Week 2 of the "Follow the Shredded CEO" lifestyle plan. This week, we’re building on the habits established in Week 1, with a few tweaks and additions to keep your progress on track. Remember, your daily habits, routines, and recovery practices are just as important as your training and nutrition when it comes to achieving your goals. Here’s a detailed look at everything I do on a daily basis to support fat loss, muscle growth, and overall health.

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1. Hydration: Water & Electrolytes

Why It’s Important:

• Water is essential for nearly every bodily function, including nutrient transport, digestion, and muscle recovery.
• Electrolytes (sodium, potassium, magnesium) help maintain fluid balance, support nerve function, and prevent cramps, especially during intense training.

My Routine:

• I aim to drink 4-5 liters of water daily, more on training days.
• I add electrolytes to my water, especially after workouts or if I’m sweating heavily.
• Pro Tip: Start your day with a large glass of water with a pinch of sea salt and lemon to kickstart hydration.

New for Week 2:

• I’ve started adding a splash of coconut water to my post-workout hydration routine for natural electrolytes and a touch of sweetness.

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2. Morning Sunlight Exposure

Why It’s Important:

• Natural sunlight in the morning helps regulate your circadian rhythm, improving sleep quality and energy levels.
• Sunlight also boosts vitamin D production, which supports immune function, mood, and bone health.

My Routine:

• I spend 10-15 minutes outside in the morning without sunglasses to maximize sunlight exposure.
• If the weather doesn’t cooperate, I use a light therapy box to simulate natural light.

New for Week 2:

• I’ve added a short morning walk to my routine to combine sunlight exposure with light movement.

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3. Ice Bath / Cold Plunge

Why It’s Important:

• Cold exposure reduces inflammation, speeds up recovery, and boosts energy levels.
• It also activates brown fat, which can help with fat loss over time.

My Routine:

• I do a 5-10 minute ice bath or cold plunge in the morning.
• If you don’t have access to an ice bath, a cold shower can provide similar benefits.

New for Week 2:

• I’ve started using a contrast shower (alternating between hot and cold water) on days when I don’t do a full ice bath. This helps improve circulation and recovery.

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4. Protein-Centric Eating

Why It’s Important:

• Protein is the building block of muscle. Eating enough protein ensures you preserve muscle mass while in a calorie deficit.
• It also keeps you full and supports metabolic health.

My Routine:

• I aim for 1-2g of protein per pound of bodyweight daily, spread across 4-6 meals.
• I don’t restrict myself with food choices, but I always prioritize protein and stay in a calorie deficit.

New for Week 2:

• I’ve added collagen powder to my morning coffee for an extra protein boost and to support joint health.

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5. Strategic Caffeine Use

Why It’s Important:

• Caffeine improves focus, energy, and workout performance.
• However, too much caffeine can disrupt sleep and increase stress hormones.

My Routine:

• I consume caffeine strategically, usually in the form of black coffee or pre-workout, before training or during work.
• I avoid caffeine after 2 PM to ensure it doesn’t interfere with my sleep.

New for Week 2:

• I’ve started experimenting with matcha green tea as an alternative to coffee. It provides a more sustained energy boost without the jitters.

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6. Evening Recovery Practices

Why It’s Important:

• Recovery is where your body repairs and grows. Without proper recovery, you won’t see optimal results.

My Routine:

• Red Light Therapy: I use red light therapy in the evening to reduce inflammation, improve skin health, and support recovery.
• Sauna: I spend 15-20 minutes in the sauna a few times a week to relax, detoxify, and improve cardiovascular health.
• Cool, Dark Environment: As it gets dark, I keep my living space cool and use blue-light blocking glasses to signal to my body that it’s time to wind down.

New for Week 2:

• I’ve added evening stretching sessions to my routine, focusing on areas that feel tight or overworked.

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7. Sleep: The Ultimate Recovery Tool

Why It’s Important:

• Sleep is when your body repairs muscle tissue, regulates hormones, and consolidates memories.
• Poor sleep can sabotage fat loss, muscle growth, and overall health.

My Routine:

• I aim for at least 8 hours of sleep per night.
• I try to get to bed way before midnight, ideally by 10 PM, to align with my natural circadian rhythm.
• I keep my bedroom cool, dark, and quiet to optimize sleep quality.

New for Week 2:

• I’ve started using a sleep tracking app to monitor my sleep patterns and make adjustments as needed.

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8. Recovery Basics: Stick to the Fundamentals

Why It’s Important:

• While tools like saunas, ice baths, and red light therapy are great, they’re not necessary. The basics—sleep, hydration, and stress management—are the foundation of recovery.

My Routine:

• If I don’t have access to fancy equipment, I focus on the basics:
  • Sleep: Prioritize 7-9 hours of quality sleep.
  • Hydration: Drink plenty of water and electrolytes.
  • Stress Management: Practice mindfulness, deep breathing, or light stretching to reduce stress.

New for Week 2:

• I’ve added 10 minutes of meditation to my evening routine to help manage stress and improve mental clarity.

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Why Recovery Is Non-Negotiable

Recovery is the glue that holds everything together. Without it, your training and nutrition efforts won’t yield the results you’re looking for. Here’s why:

• Muscle Repair: Your muscles grow and repair during rest, not during workouts.
• Hormone Balance: Poor recovery can lead to elevated cortisol levels, which can hinder fat loss and muscle growth.
• Mental Clarity: Recovery practices like sleep and mindfulness improve focus, mood, and overall well-being.

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Final Thoughts for Week 2

This is a behind-the-scenes look at how I optimize my lifestyle to support my fitness goals. While some of these practices (like ice baths and red light therapy) are extras, the fundamentals—hydration, sleep, and recovery—are what truly matter. Stick to the basics, stay consistent, and you’ll see incredible progress.

Remember, this is just Week 2. As we move forward, I’ll continue to tweak and refine my routine based on how my body responds. Stay tuned for updates, and don’t hesitate to reach out if you have questions or need personalized advice.

February 17, 2025 - February 23, 2025

This week, we’re taking things up a notch with refined training strategies, advanced recovery techniques, and even more value-packed insights to keep your progress on track. The focus remains on growing all muscle groups equally while prioritizing the "masculine" muscles—upper chest, shoulders, and arms. We’ll also introduce new exercises, tweak recovery practices, and provide actionable tips to help you push past plateaus. Let’s dive in.

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Training Plan: Arnold Split (Week 3)

The Arnold Split continues to be our go-to for building a balanced, aesthetic physique. This week, we’re adding new exercises, increasing intensity, and refining techniques to keep your muscles guessing and growing.

Day 1: Chest & Back

Focus: Build a thick, powerful upper chest and a wide, detailed back.

1. Incline Barbell Bench Press
   • Why: Targets the upper chest, which is crucial for that full, masculine look. Also engages shoulders and triceps.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your elbows at a 45-degree angle to protect your shoulders. Squeeze your chest at the top.
   • Alternative: Incline Dumbbell Press for a greater range of motion.
2. Flat Dumbbell Flyes
   • Why: Isolates the chest, especially the inner and outer fibers, for a full, rounded look.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Keep a slight bend in your elbows and focus on the stretch at the bottom.
   • Alternative: Cable Flyes for constant tension.
3. Pull-Ups (Wide Grip)
   • Why: Builds width in your lats, essential for a V-taper.
   • Sets/Reps: 4 sets to failure
   • Tips: Pull with your back, not your arms. Squeeze your lats at the top.
   • Alternative: Lat Pulldown if you can’t do pull-ups yet.
4. Barbell Rows
   • Why: Thickens your mid-back and improves posture.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your back flat and pull the bar to your lower abdomen.
   • Alternative: T-Bar Rows for a similar effect.
5. Deadlifts
   • Why: The king of all lifts. Builds overall back thickness, traps, and grip strength.
   • Sets/Reps: 3 sets of 6-8 reps
   • Tips: Keep your core tight and drive through your heels.
   • Alternative: Trap Bar Deadlifts for less lower back strain.

New for Week 3:

• Added Incline Cable Flyes (3 sets of 12-15 reps) to target the upper chest from a different angle.

Day 2: Shoulders & Arms

Focus: Build cannonball shoulders and thick, defined arms.

1. Overhead Barbell Press
   • Why: The ultimate shoulder builder. Targets all three deltoid heads.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your core tight and avoid arching your back.
   • Alternative: Seated Dumbbell Press for more range of motion.
2. Lateral Raises
   • Why: Isolates the lateral deltoids for wider, more capped shoulders.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Use a slight bend in your elbows and avoid swinging.
   • Alternative: Cable Lateral Raises for constant tension.
3. Barbell Curls
   • Why: Builds mass in the biceps, essential for arm size.
   • Sets/Reps: 4 sets of 10-12 reps
   • Tips: Keep your elbows pinned to your sides and avoid using momentum.
   • Alternative: Dumbbell Curls for unilateral focus.
4. Skull Crushers (EZ Bar)
   • Why: Targets the long head of the triceps for thicker arms.
   • Sets/Reps: 3 sets of 10-12 reps
   • Tips: Keep your elbows tight and lower the bar to your forehead.
   • Alternative: Overhead Dumbbell Tricep Extensions.
5. Hammer Curls
   • Why: Hits the brachialis and forearms for added arm thickness.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Keep your palms facing each other and focus on the squeeze.
   • Alternative: Reverse-Grip Barbell Curls.

New for Week 3:

• Added Face Pulls (3 sets of 12-15 reps) to improve rear delt development and posture.

Day 3: Legs

Focus: Build powerful, balanced legs for a complete physique.

1. Barbell Squats
   • Why: The king of leg exercises. Builds quads, glutes, and overall lower body strength.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your chest up and drive through your heels.
   • Alternative: Front Squats for more quad focus.
2. Romanian Deadlifts
   • Why: Targets hamstrings and glutes for a balanced leg development.
   • Sets/Reps: 3 sets of 10-12 reps
   • Tips: Keep your back flat and push your hips back.
   • Alternative: Leg Curls for isolation.
3. Walking Lunges
   • Why: Builds unilateral leg strength and improves balance.
   • Sets/Reps: 3 sets of 12 steps per leg
   • Tips: Keep your torso upright and step far enough to feel the stretch.
   • Alternative: Bulgarian Split Squats.
4. Standing Calf Raises
   • Why: Builds calf size and definition.
   • Sets/Reps: 4 sets of 15-20 reps
   • Tips: Pause at the top for a full contraction.
   • Alternative: Seated Calf Raises for more soleus focus.

New for Week 3:

• Added Leg Press (3 sets of 10-12 reps) to add volume and intensity to your leg workout.

Day 4: Rest or Active Recovery

Focus: Recovery is where the magic happens.

You’ve just crushed three intense days of training, and now it’s time to let your body recover and adapt. Recovery isn’t just about doing nothing—it’s about active restoration. This is where you set yourself up for success in the second half of the week.

• Stretching: Spend 15-20 minutes stretching your major muscle groups (chest, back, shoulders, legs, and arms). Focus on areas that feel tight or overworked. Stretching improves flexibility, reduces soreness, and enhances blood flow to help repair muscle tissue.
  • Pro Tip: Use dynamic stretches like arm circles, leg swings, and torso twists to warm up your body before static stretching.
• Foam Rolling: This is your secret weapon for breaking up muscle tightness and improving mobility. Spend 5-10 minutes foam rolling your quads, hamstrings, glutes, back, and shoulders.
  • Pro Tip: If you hit a tight spot, pause and apply pressure for 20-30 seconds until you feel the tension release.
• Light Cardio: If you’re feeling up to it, 20-30 minutes of light cardio (like walking, cycling, or swimming) can boost circulation, clear lactic acid, and speed up recovery. Keep the intensity low—this isn’t the time to push yourself.
  • Pro Tip: Use this time to clear your mind. Listen to a podcast, audiobook, or your favorite playlist.

New for Week 3:

• Added Yoga or Mobility Flow (20-30 minutes) to improve flexibility and reduce muscle tension.

Day 5-6: Repeat Chest & Back, Shoulders & Arms

Focus: Consistency meets variety.

By now, you’ve already completed the first round of Chest & Back and Shoulders & Arms. This is your chance to reinforce the gains and refine your technique. However, to keep things fresh and challenging, feel free to swap in alternative exercises. Here’s how to approach these days:

Day 5: Chest & Back (Round 2)

• Incline Dumbbell Press (instead of Incline Barbell Bench Press): This variation allows for a greater range of motion and more stretch in the chest.
• Cable Flyes (instead of Flat Dumbbell Flyes): The constant tension from cables will light up your chest in a whole new way.
• T-Bar Rows (instead of Barbell Rows): This variation emphasizes the mid-back and traps for added thickness.
• Lat Pulldown (instead of Pull-Ups): If pull-ups are still challenging, use this to build strength and control.

Day 6: Shoulders & Arms (Round 2)

• Seated Dumbbell Press (instead of Overhead Barbell Press): This variation reduces lower back strain and allows for a deeper stretch.
• Cable Lateral Raises (instead of Dumbbell Lateral Raises): The constant tension will keep your shoulders burning.
• Dumbbell Curls (instead of Barbell Curls): Focus on each arm individually to correct imbalances.
• Overhead Dumbbell Tricep Extensions (instead of Skull Crushers): This variation targets the long head of the triceps for a fuller look.

Pro Tip: If you’re feeling strong, increase the weight slightly or add an extra set to push your limits. But always prioritize proper form over ego lifting.

Day 7: Rest or Active Recovery

Focus: Reflect, recover, and prepare for the week ahead.

You’ve made it through Week 3—congratulations! This is your day to reflect on your progress, recover fully, and set yourself up for an even stronger Week 4.

• Reflect: Take 5-10 minutes to journal about your week. What went well? What challenges did you face? How did your body feel? This reflection will help you identify areas for improvement and celebrate your wins.
• Stretch and Foam Roll: Spend 20-30 minutes stretching and foam rolling to release any lingering tension. Focus on areas that feel tight or overworked.
• Light Movement: If you’re feeling restless, go for a walk, do some yoga, or try a mobility flow. The goal is to keep your body moving without adding stress.
• Mental Prep: Visualize your goals for Week 4. What do you want to achieve? How will you push yourself further? Write down your intentions and commit to them.

Pro Tip: Use this day to prepare your meals, organize your gym bag, and set your workout schedule for the upcoming week. Success favors the prepared.

Why This Structure Works

This 7-day plan is designed to maximize muscle growth, recovery, and consistency. By repeating key workouts, you reinforce the mind-muscle connection and ensure progressive overload. The active recovery days keep your body fresh and ready to perform, while the reflection and preparation on Day 7 set you up for long-term success.

Remember, this isn’t just about lifting weights—it’s about building a lifestyle. Stick to the plan, trust the process, and watch your body transform.

Now, let’s move on to the Nutrition Section. Prompt me when you’re ready, and I’ll break down exactly what to eat to fuel your gains and shred fat.

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Nutrition Section: Week 3 – Slow Cut at 4,000 Calories/Day

This week, we’re adjusting your calorie intake to 4,000 calories/day to reflect your progress and keep you in a slight deficit as you continue to lean out. At 97.5-98kg (around 215 lbs) and an estimated 17-20% body fat, your goal remains to consume high protein (1-2g per pound of bodyweight) and quality carbs and fats while maintaining energy levels and preserving muscle mass.

This week, we’re diving deeper into meal timing, nutrient partitioning, and advanced strategies to optimize fat loss while maintaining muscle. You’ll also find new recipes, tips for eating out, and actionable advice to keep you on track. Let’s make this week your best yet.

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Daily Macros & Nutrition Guidelines

• Protein: 215-430g (1-2g per pound of bodyweight)
  • Prioritize lean sources like chicken, turkey, fish, egg whites, and protein powder.
• Carbs: 350-450g
  • Focus on complex carbs like oats, rice, sweet potatoes, quinoa, and whole-grain bread.
• Fats: 90-110g
  • Get your fats from healthy sources like avocados, nuts, seeds, olive oil, and fatty fish.
• Fiber: Aim for 30-40g/day to support digestion and satiety.
• Hydration: Drink at least 4-5 liters of water daily, especially on training days.

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Sample Day of Eating (4,000 Calories)

Here’s a full day of meals with calorie and macro breakdowns. Feel free to adjust portion sizes based on your hunger and energy needs.

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Meal 1: Breakfast Powerhouse (900 Calories)

1. Protein Oatmeal Bowl
   • Ingredients:
     • 80g rolled oats
     • 30g whey protein (vanilla or unflavored)
     • 1 tbsp almond butter
     • 1/2 cup mixed berries
     • 1/2 cup almond milk
   • Macros (per 100g):
     • Protein: 10g | Carbs: 15g | Fats: 4g
   • Total: Protein: 40g | Carbs: 60g | Fats: 12g
2. 2 Hard-Boiled Eggs
   • Macros:
     • Protein: 12g | Carbs: 1g | Fats: 10g

Total Meal 1: Protein: 52g | Carbs: 61g | Fats: 22g

Why This Works:

• The combination of oats, protein powder, and almond butter provides a balanced mix of complex carbs, protein, and healthy fats to fuel your morning.
• Eggs add high-quality protein and essential fats to keep you full and satisfied.

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Meal 2: Pre-Workout Fuel (750 Calories)

1. Grilled Chicken & Sweet Potato Mash
   • Ingredients:
     • 200g chicken breast
     • 200g sweet potato (mashed with 1 tsp butter)
     • 100g steamed green beans
     • 1 tbsp olive oil (for cooking)
   • Macros (per 100g):
     • Protein: 15g | Carbs: 20g | Fats: 5g
   • Total: Protein: 50g | Carbs: 60g | Fats: 10g
2. 1 Medium Orange
   • Macros:
     • Protein: 1g | Carbs: 15g | Fats: 0g

Total Meal 2: Protein: 51g | Carbs: 75g | Fats: 10g

Why This Works:

• Chicken breast and sweet potatoes provide a perfect balance of protein and carbs to fuel your workout.
• The orange adds a quick source of vitamin C and natural sugars for an energy boost.

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Meal 3: Post-Workout Recovery (950 Calories)

1. Protein Smoothie
   • Ingredients:
     • 50g whey protein (chocolate or vanilla)
     • 1 medium banana
     • 1 tbsp peanut butter
     • 1 cup unsweetened almond milk
     • 1 handful spinach
   • Macros (per 100g):
     • Protein: 10g | Carbs: 8g | Fats: 3g
   • Total: Protein: 50g | Carbs: 40g | Fats: 10g
2. Grilled Salmon & Quinoa
   • Ingredients:
     • 150g salmon fillet
     • 150g cooked quinoa
     • 100g roasted asparagus
     • 1 tbsp olive oil (for cooking)
   • Macros (per 100g):
     • Protein: 20g | Carbs: 25g | Fats: 10g
   • Total: Protein: 40g | Carbs: 50g | Fats: 20g

Total Meal 3: Protein: 90g | Carbs: 90g | Fats: 30g

Why This Works:

• The protein smoothie provides fast-digesting protein and carbs to kickstart recovery.
• Salmon and quinoa offer a sustained release of nutrients to support muscle repair and growth.

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Meal 4: Dinner (900 Calories)

1. Turkey Meatballs with Zucchini Noodles
   • Ingredients:
     • 200g ground turkey (formed into meatballs)
     • 200g zucchini noodles
     • 1/2 cup marinara sauce (low-sugar)
     • 1 tbsp olive oil (for cooking)
   • Macros (per 100g):
     • Protein: 15g | Carbs: 10g | Fats: 8g
   • Total: Protein: 50g | Carbs: 40g | Fats: 20g
2. 1 Whole Avocado
   • Macros:
     • Protein: 3g | Carbs: 12g | Fats: 20g

Total Meal 4: Protein: 53g | Carbs: 52g | Fats: 40g

Why This Works:

• Turkey meatballs are a lean protein source, while zucchini noodles keep the meal light and low-carb.
• Avocado adds healthy fats to support hormone production and satiety.

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Meal 5: Evening Snack (500 Calories)

1. Greek Yogurt Bowl
   • Ingredients:
     • 200g non-fat Greek yogurt
     • 30g granola
     • 1 tbsp honey
     • 1/2 cup mixed berries
   • Macros (per 100g):
     • Protein: 10g | Carbs: 15g | Fats: 3g
   • Total: Protein: 20g | Carbs: 30g | Fats: 6g
2. 1 Scoop Casein Protein
   • Macros:
     • Protein: 25g | Carbs: 3g | Fats: 1g

Total Meal 5: Protein: 45g | Carbs: 33g | Fats: 7g

Why This Works:

• Greek yogurt and casein protein provide slow-digesting protein to support overnight muscle repair.
• Granola and berries add fiber and natural sweetness to satisfy your sweet tooth.

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Eating Out Tips

On days when you’re eating out, stick to high-protein options and make smart swaps:

• Steakhouse: Order a lean cut of steak (like sirloin or filet mignon) with a side of steamed veggies and a baked potato.
• Burger Joint: Opt for a double patty burger (no bun or lettuce wrap) with a side salad instead of fries.
• Asian Cuisine: Choose grilled chicken or beef with steamed rice and veggies. Avoid fried or sugary sauces.
• Italian: Go for grilled chicken or fish with a side of pasta (preferably whole-grain) and marinara sauce.

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Actionable Tips for Muscle Growth & Fat Loss

1. Prioritize Protein: Aim for 1-2g of protein per pound of bodyweight daily. This preserves muscle mass during a cut.
2. Time Your Carbs: Eat most of your carbs around your workouts (pre- and post-workout) to fuel performance and recovery.
3. Healthy Fats: Include a source of healthy fats in every meal to support hormone production and satiety.
4. Track Progress: Weigh yourself weekly and take progress photos. Adjust calories if you’re not losing 0.5-1kg per week.
5. Supplements: Consider adding creatine (5g/day), omega-3s, and a multivitamin to support overall health and performance.
6. Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is crucial for recovery and fat loss.
7. Stay Consistent: Consistency is key. Stick to your plan, even on weekends or when life gets busy.

This plan is designed to keep you fueled, satisfied, and on track to hit your goals. Let’s crush Week 3 and set the tone for the months ahead.

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Supplement Section: Week 3 – Enhancing Health, Performance, and Recovery

Supplements are a powerful tool to fill nutritional gaps, enhance performance, and support overall health. While they’re not a replacement for a well-balanced diet, they can provide that extra edge when used correctly. Below, I’ll break down each supplement I use, why I take it, and when to take it. Remember, these are not 100% required, but they can help optimize your results when combined with proper training, nutrition, and recovery.

This week, we’re refining our supplement strategy to maximize fat loss, muscle retention, and overall health. I’ve also added a few new supplements and adjusted dosages based on the latest research and my personal experience. Let’s dive in.

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1. Creatine Monohydrate

Why I Take It:

• Creatine is one of the most researched and effective supplements for improving strength, power, and muscle growth. It works by increasing phosphocreatine stores in your muscles, which helps regenerate ATP (your body’s energy currency) during high-intensity exercise.
• It also has cognitive benefits, improving memory and mental clarity.

When I Take It:

• 5g per day, taken at any time. I usually mix it with my post-workout protein shake for convenience.
• No need to cycle creatine—it’s safe for long-term use.

Science Note: Over 500 studies support creatine’s safety and efficacy. It’s particularly beneficial for strength training, sprinting, and other explosive activities.

New for Week 3:

• I’ve started taking creatine with a carb-rich meal (like post-workout) to enhance absorption and uptake by muscles.

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2. Vitamin C

Why I Take It:

• Vitamin C is a powerful antioxidant that supports immune function, skin health, and collagen production. It also helps with the absorption of iron from plant-based foods.
• During intense training, your body’s demand for antioxidants increases, making Vitamin C especially important.

When I Take It:

• 500-1000mg per day, usually with breakfast or lunch.
• I avoid taking it too close to bedtime, as it can interfere with sleep in some people.

Science Note: Vitamin C is water-soluble, meaning your body doesn’t store it. Regular intake is key to maintaining optimal levels.

New for Week 3:

• I’ve added liposomal Vitamin C for better absorption and bioavailability.

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3. Vitamin D

Why I Take It:

• Vitamin D is essential for bone health, immune function, and mood regulation. It also plays a role in muscle function and recovery.
• Many people are deficient in Vitamin D, especially those who live in areas with limited sunlight.

When I Take It:

• 2000-5000 IU per day, taken with a meal that contains fat (since Vitamin D is fat-soluble).
• I usually take it in the morning with breakfast.

Science Note: Vitamin D acts more like a hormone than a vitamin, influencing hundreds of processes in the body. Regular blood tests can help you determine the right dosage for your needs.

New for Week 3:

• I’ve increased my dosage to 5000 IU daily to ensure optimal levels during the winter months.

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4. Vitamin A

Why I Take It:

• Vitamin A is crucial for vision, immune function, and skin health. It also supports cell growth and differentiation.
• It’s particularly important for maintaining healthy mucous membranes, which act as a barrier against infections.

When I Take It:

• 5000 IU per day, taken with a meal that contains fat.
• I usually take it with dinner to spread out my fat-soluble vitamin intake.

Science Note: Vitamin A is best obtained from a combination of animal sources (retinol) and plant sources (beta-carotene). Supplementation is useful if your diet is lacking in these.

New for Week 3:

• I’ve added sweet potatoes and carrots to my diet to boost beta-carotene intake naturally.

5. Multivitamins

Why I Take It:

• A high-quality multivitamin acts as an insurance policy, filling in any nutritional gaps in my diet.
• It ensures I’m getting a broad spectrum of vitamins and minerals that support overall health and performance.

When I Take It:

• 1 serving per day, usually with breakfast.
• I choose a multivitamin that’s tailored to my age, gender, and activity level.

Science Note: While whole foods should always be your primary source of nutrients, a multivitamin can help cover your bases, especially during periods of high stress or intense training.

New for Week 3:

• I’ve switched to a whole-food-based multivitamin for better absorption and fewer synthetic additives.

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6. Magnesium

Why I Take It:

• Magnesium is involved in over 300 biochemical reactions in the body, including energy production, muscle function, and sleep regulation.
• It’s particularly important for recovery and relaxation, as it helps regulate the nervous system.

When I Take It:

• 200-400mg per day, taken in the evening before bed.
• I prefer magnesium glycinate or citrate for better absorption and relaxation benefits.

Science Note: Magnesium deficiency is common, especially among athletes and those under stress. Supplementation can improve sleep quality, reduce muscle cramps, and support overall health.

New for Week 3:

• I’ve added magnesium oil spray for topical absorption, especially on sore muscles.

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7. Glycine

Why I Take It:

• Glycine is an amino acid that supports collagen production, sleep quality, and gut health.
• It also acts as a calming neurotransmitter, helping to reduce stress and improve recovery.

When I Take It:

• 3-5g per day, taken before bed.
• I mix it with water or add it to my evening tea.

Science Note: Glycine has been shown to improve sleep quality and reduce inflammation, making it a great addition to your nighttime routine.

New for Week 3:

• I’ve started combining glycine with chamomile tea for enhanced relaxation.

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8. Arginine

Why I Take It:

• Arginine is an amino acid that supports nitric oxide production, improving blood flow and nutrient delivery to muscles.
• It’s particularly beneficial for endurance and pump-focused workouts.

When I Take It:

• 3-5g per day, taken before workouts.
• I mix it with my pre-workout drink for maximum effect.

Science Note: While the body can produce arginine, supplementation can enhance performance, especially during high-intensity or endurance activities.

New for Week 3:

• I’ve added beetroot powder to my pre-workout stack for an extra nitric oxide boost.

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9. L-Citrulline

Why I Take It:

• L-Citrulline is another amino acid that boosts nitric oxide production, improving blood flow and reducing fatigue.
• It’s more effective than arginine at increasing plasma arginine levels, making it a better choice for performance enhancement.

When I Take It:

• 6-8g per day, taken before workouts.
• I combine it with arginine for a synergistic effect.

Science Note: L-Citrulline has been shown to improve exercise performance, reduce muscle soreness, and enhance recovery.

New for Week 3:

• I’ve increased my dosage to 8g daily to maximize performance benefits.

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10. Protein Powder

Why I Take It:

• Protein powder is a convenient way to meet my daily protein requirements, especially when whole food sources aren’t available.
• It supports muscle repair, growth, and recovery.

When I Take It:

• 1-2 servings per day, usually post-workout or as a snack.
• I prefer whey protein for its fast absorption and high leucine content.

Science Note: Protein powder is not a replacement for whole foods, but it’s a practical tool for ensuring you hit your protein targets, especially on busy days.

New for Week 3:

• I’ve added collagen protein to my evening shake for joint and skin health.

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11. Vitamin B Complex

Why I Take It:

• B vitamins are essential for energy production, brain function, and red blood cell formation.
• They also play a key role in metabolizing carbohydrates, fats, and proteins.

When I Take It:

• 1 serving per day, usually with breakfast.
• I choose a B complex that includes all eight B vitamins.

Science Note: B vitamins are water-soluble, meaning your body doesn’t store them. Regular intake is necessary to maintain optimal levels.

New for Week 3:

• I’ve started taking my B complex with green tea to enhance absorption and energy levels.

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12. Omega-3 Fatty Acids

Why I Take It:

• Omega-3s are essential fats that support heart health, brain function, and inflammation control.
• They’re particularly important for athletes, as they help reduce exercise-induced inflammation and support joint health.

When I Take It:

• 2-3g per day, taken with a meal that contains fat.
• I usually take it with dinner to spread out my fat-soluble supplement intake.

Science Note: Omega-3s (EPA and DHA) are found in fatty fish like salmon and mackerel. If you don’t eat enough fish, supplementation is a great way to meet your needs.

New for Week 3:

• I’ve switched to krill oil for better absorption and added antioxidants.

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13. Ashwagandha (New Addition for Week 3)

Why I Take It:

• Ashwagandha is an adaptogen that helps reduce stress, improve sleep, and support hormone balance.
• It’s particularly beneficial during periods of intense training or calorie restriction.

When I Take It:

• 300-500mg per day, taken in the evening with dinner.

Science Note: Ashwagandha has been shown to lower cortisol levels, improve sleep quality, and enhance recovery.

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Final Thoughts on Supplements

While supplements can be incredibly helpful, they’re just one piece of the puzzle. Focus on nailing your diet, training, and recovery first, and use supplements to fill in the gaps. Always choose high-quality products from reputable brands, and consult with a healthcare professional if you have any concerns.

Remember, supplements are meant to enhance your efforts, not replace them. Stick to the basics, stay consistent, and let these tools support your journey to peak performance.

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Lifestyle Section: Week 3 – Optimizing Daily Habits for Fat Loss, Muscle Growth, and Overall Health

This week, we’re building on the habits established in Weeks 1 and 2, with a few tweaks and additions to keep your progress on track. Remember, your daily habits, routines, and recovery practices are just as important as your training and nutrition when it comes to achieving your goals. Here’s a detailed look at everything I do on a daily basis to support fat loss, muscle growth, and overall health.

This week, we’re diving deeper into recovery optimization, stress management, and habit stacking to ensure you’re getting the most out of every day. Let’s make this week your best yet.

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1. Hydration: Water & Electrolytes

Why It’s Important:

• Water is essential for nearly every bodily function, including nutrient transport, digestion, and muscle recovery.
• Electrolytes (sodium, potassium, magnesium) help maintain fluid balance, support nerve function, and prevent cramps, especially during intense training.

My Routine:

• I aim to drink 4-5 liters of water daily, more on training days.
• I add electrolytes to my water, especially after workouts or if I’m sweating heavily.
• Pro Tip: Start your day with a large glass of water with a pinch of sea salt and lemon to kickstart hydration.

New for Week 3:

• I’ve started using hydration packets (like LMNT or Liquid IV) for a more precise electrolyte balance.
• I’ve also added cucumber and mint to my water for a refreshing twist and extra hydration benefits.

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2. Morning Sunlight Exposure

Why It’s Important:

• Natural sunlight in the morning helps regulate your circadian rhythm, improving sleep quality and energy levels.
• Sunlight also boosts vitamin D production, which supports immune function, mood, and bone health.

My Routine:

• I spend 10-15 minutes outside in the morning without sunglasses to maximize sunlight exposure.
• If the weather doesn’t cooperate, I use a light therapy box to simulate natural light.

New for Week 3:

• I’ve added 5 minutes of deep breathing during my morning sunlight exposure to enhance relaxation and mental clarity.

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3. Ice Bath / Cold Plunge

Why It’s Important:

• Cold exposure reduces inflammation, speeds up recovery, and boosts energy levels.
• It also activates brown fat, which can help with fat loss over time.

My Routine:

• I do a 5-10 minute ice bath or cold plunge in the morning.
• If you don’t have access to an ice bath, a cold shower can provide similar benefits.

New for Week 3:

• I’ve started using contrast therapy (alternating between hot and cold water) for 2-3 cycles to improve circulation and recovery.

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4. Protein-Centric Eating

Why It’s Important:

• Protein is the building block of muscle. Eating enough protein ensures you preserve muscle mass while in a calorie deficit.
• It also keeps you full and supports metabolic health.

My Routine:

• I aim for 1-2g of protein per pound of bodyweight daily, spread across 4-6 meals.
• I don’t restrict myself with food choices, but I always prioritize protein and stay in a calorie deficit.

New for Week 3:

• I’ve added bone broth as a mid-afternoon snack for an extra protein boost and gut health benefits.

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5. Strategic Caffeine Use

Why It’s Important:

• Caffeine improves focus, energy, and workout performance.
• However, too much caffeine can disrupt sleep and increase stress hormones.

My Routine:

• I consume caffeine strategically, usually in the form of black coffee or pre-workout, before training or during work.
• I avoid caffeine after 2 PM to ensure it doesn’t interfere with my sleep.

New for Week 3:

• I’ve started using L-theanine (200mg) with my morning coffee to reduce jitters and improve focus.

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6. Evening Recovery Practices

Why It’s Important:

• Recovery is where your body repairs and grows. Without proper recovery, you won’t see optimal results.

My Routine:

• Red Light Therapy: I use red light therapy in the evening to reduce inflammation, improve skin health, and support recovery.
• Sauna: I spend 15-20 minutes in the sauna a few times a week to relax, detoxify, and improve cardiovascular health.
• Cool, Dark Environment: As it gets dark, I keep my living space cool and use blue-light blocking glasses to signal to my body that it’s time to wind down.

New for Week 3:

• I’ve added evening yoga sessions (20-30 minutes) to improve flexibility and reduce muscle tension.

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7. Sleep: The Ultimate Recovery Tool

Why It’s Important:

• Sleep is when your body repairs muscle tissue, regulates hormones, and consolidates memories.
• Poor sleep can sabotage fat loss, muscle growth, and overall health.

My Routine:

• I aim for at least 8 hours of sleep per night.
• I try to get to bed way before midnight, ideally by 10 PM, to align with my natural circadian rhythm.
• I keep my bedroom cool, dark, and quiet to optimize sleep quality.

New for Week 3:

• I’ve started using a weighted blanket to improve sleep quality and reduce nighttime awakenings.

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8. Recovery Basics: Stick to the Fundamentals

Why It’s Important:

• While tools like saunas, ice baths, and red light therapy are great, they’re not necessary. The basics—sleep, hydration, and stress management—are the foundation of recovery.

My Routine:

• If I don’t have access to fancy equipment, I focus on the basics:
  • Sleep: Prioritize 7-9 hours of quality sleep.
  • Hydration: Drink plenty of water and electrolytes.
  • Stress Management: Practice mindfulness, deep breathing, or light stretching to reduce stress.

New for Week 3:

• I’ve added 10 minutes of journaling to my evening routine to reflect on the day and reduce mental stress.

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Why Recovery Is Non-Negotiable

Recovery is the glue that holds everything together. Without it, your training and nutrition efforts won’t yield the results you’re looking for. Here’s why:

• Muscle Repair: Your muscles grow and repair during rest, not during workouts.
• Hormone Balance: Poor recovery can lead to elevated cortisol levels, which can hinder fat loss and muscle growth.
• Mental Clarity: Recovery practices like sleep and mindfulness improve focus, mood, and overall well-being.

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Final Thoughts for Week 3

This is a behind-the-scenes look at how I optimize my lifestyle to support my fitness goals. While some of these practices (like ice baths and red light therapy) are extras, the fundamentals—hydration, sleep, and recovery—are what truly matter. Stick to the basics, stay consistent, and you’ll see incredible progress.

Remember, this is just Week 3. As we move forward, I’ll continue to tweak and refine my routine based on how my body responds. Stay tuned for updates, and don’t hesitate to reach out if you have questions or need personalized advice.

• Coach Shredded (@theceoofshredded)
  I know this is a long program, with tons of value and details, but gurantee if you consume this, your own transformation will be much quicker!

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February 24, 2025 - March 2, 2025

This week, we’re taking things to the next level with advanced training strategies, refined recovery techniques, and even more value-packed insights to keep your progress on track. The focus remains on growing all muscle groups equally while prioritizing the "masculine" muscles—upper chest, shoulders, and arms. We’ll also introduce new exercises, tweak recovery practices, and provide actionable tips to help you push past plateaus. Let’s dive in.

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Training Plan: Arnold Split (Week 4)

The Arnold Split continues to be our go-to for building a balanced, aesthetic physique. This week, we’re adding new exercises, increasing intensity, and refining techniques to keep your muscles guessing and growing.

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Day 1: Chest & Back

Focus: Build a thick, powerful upper chest and a wide, detailed back.

1. Incline Barbell Bench Press
   • Why: Targets the upper chest, which is crucial for that full, masculine look. Also engages shoulders and triceps.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your elbows at a 45-degree angle to protect your shoulders. Squeeze your chest at the top.
   • Alternative: Incline Dumbbell Press for a greater range of motion.
2. Flat Dumbbell Flyes
   • Why: Isolates the chest, especially the inner and outer fibers, for a full, rounded look.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Keep a slight bend in your elbows and focus on the stretch at the bottom.
   • Alternative: Cable Flyes for constant tension.
3. Pull-Ups (Wide Grip)
   • Why: Builds width in your lats, essential for a V-taper.
   • Sets/Reps: 4 sets to failure
   • Tips: Pull with your back, not your arms. Squeeze your lats at the top.
   • Alternative: Lat Pulldown if you can’t do pull-ups yet.
4. Barbell Rows
   • Why: Thickens your mid-back and improves posture.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your back flat and pull the bar to your lower abdomen.
   • Alternative: T-Bar Rows for a similar effect.
5. Deadlifts
   • Why: The king of all lifts. Builds overall back thickness, traps, and grip strength.
   • Sets/Reps: 3 sets of 6-8 reps
   • Tips: Keep your core tight and drive through your heels.
   • Alternative: Trap Bar Deadlifts for less lower back strain.

New for Week 4:

• Added Incline Cable Flyes (3 sets of 12-15 reps) to target the upper chest from a different angle.
• Added Single-Arm Dumbbell Rows (3 sets of 10-12 reps per arm) to address muscle imbalances.

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Day 2: Shoulders & Arms

Focus: Build cannonball shoulders and thick, defined arms.

1. Overhead Barbell Press
   • Why: The ultimate shoulder builder. Targets all three deltoid heads.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your core tight and avoid arching your back.
   • Alternative: Seated Dumbbell Press for more range of motion.
2. Lateral Raises
   • Why: Isolates the lateral deltoids for wider, more capped shoulders.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Use a slight bend in your elbows and avoid swinging.
   • Alternative: Cable Lateral Raises for constant tension.
3. Barbell Curls
   • Why: Builds mass in the biceps, essential for arm size.
   • Sets/Reps: 4 sets of 10-12 reps
   • Tips: Keep your elbows pinned to your sides and avoid using momentum.
   • Alternative: Dumbbell Curls for unilateral focus.
4. Skull Crushers (EZ Bar)
   • Why: Targets the long head of the triceps for thicker arms.
   • Sets/Reps: 3 sets of 10-12 reps
   • Tips: Keep your elbows tight and lower the bar to your forehead.
   • Alternative: Overhead Dumbbell Tricep Extensions.
5. Hammer Curls
   • Why: Hits the brachialis and forearms for added arm thickness.
   • Sets/Reps: 3 sets of 12-15 reps
   • Tips: Keep your palms facing each other and focus on the squeeze.
   • Alternative: Reverse-Grip Barbell Curls.

New for Week 4:

• Added Face Pulls (3 sets of 12-15 reps) to improve rear delt development and posture.
• Added Concentration Curls (3 sets of 12-15 reps) to isolate the biceps for peak contraction.

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Day 3: Legs

Focus: Build powerful, balanced legs for a complete physique.

1. Barbell Squats
   • Why: The king of leg exercises. Builds quads, glutes, and overall lower body strength.
   • Sets/Reps: 4 sets of 8-10 reps
   • Tips: Keep your chest up and drive through your heels.
   • Alternative: Front Squats for more quad focus.
2. Romanian Deadlifts
   • Why: Targets hamstrings and glutes for a balanced leg development.
   • Sets/Reps: 3 sets of 10-12 reps
   • Tips: Keep your back flat and push your hips back.
   • Alternative: Leg Curls for isolation.
3. Walking Lunges
   • Why: Builds unilateral leg strength and improves balance.
   • Sets/Reps: 3 sets of 12 steps per leg
   • Tips: Keep your torso upright and step far enough to feel the stretch.
   • Alternative: Bulgarian Split Squats.
4. Standing Calf Raises
   • Why: Builds calf size and definition.
   • Sets/Reps: 4 sets of 15-20 reps
   • Tips: Pause at the top for a full contraction.
   • Alternative: Seated Calf Raises for more soleus focus.

New for Week 4:

• Added Leg Press (3 sets of 10-12 reps) to add volume and intensity to your leg workout.
• Added Hack Squats (3 sets of 8-10 reps) to target the quads with less lower back strain.

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Day 4: Rest or Active Recovery

Focus: Recovery is where the magic happens.

You’ve just crushed three intense days of training, and now it’s time to let your body recover and adapt. Recovery isn’t just about doing nothing—it’s about active restoration. This is where you set yourself up for success in the second half of the week.

• Stretching: Spend 15-20 minutes stretching your major muscle groups (chest, back, shoulders, legs, and arms). Focus on areas that feel tight or overworked. Stretching improves flexibility, reduces soreness, and enhances blood flow to help repair muscle tissue.
  • Pro Tip: Use dynamic stretches like arm circles, leg swings, and torso twists to warm up your body before static stretching.
• Foam Rolling: This is your secret weapon for breaking up muscle tightness and improving mobility. Spend 5-10 minutes foam rolling your quads, hamstrings, glutes, back, and shoulders.
  • Pro Tip: If you hit a tight spot, pause and apply pressure for 20-30 seconds until you feel the tension release.
• Light Cardio: If you’re feeling up to it, 20-30 minutes of light cardio (like walking, cycling, or swimming) can boost circulation, clear lactic acid, and speed up recovery. Keep the intensity low—this isn’t the time to push yourself.
  • Pro Tip: Use this time to clear your mind. Listen to a podcast, audiobook, or your favorite playlist.

New for Week 4:

• Added Yoga or Mobility Flow (20-30 minutes) to improve flexibility and reduce muscle tension.
• Added Contrast Therapy (alternating hot and cold showers) to enhance recovery.

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Day 5-6: Repeat Chest & Back, Shoulders & Arms

Focus: Consistency meets variety.

By now, you’ve already completed the first round of Chest & Back and Shoulders & Arms. This is your chance to reinforce the gains and refine your technique. However, to keep things fresh and challenging, feel free to swap in alternative exercises. Here’s how to approach these days:

Day 5: Chest & Back (Round 2)

• Incline Dumbbell Press (instead of Incline Barbell Bench Press): This variation allows for a greater range of motion and more stretch in the chest.
• Cable Flyes (instead of Flat Dumbbell Flyes): The constant tension from cables will light up your chest in a whole new way.
• T-Bar Rows (instead of Barbell Rows): This variation emphasizes the mid-back and traps for added thickness.
• Lat Pulldown (instead of Pull-Ups): If pull-ups are still challenging, use this to build strength and control.

Day 6: Shoulders & Arms (Round 2)

• Seated Dumbbell Press (instead of Overhead Barbell Press): This variation reduces lower back strain and allows for a deeper stretch.
• Cable Lateral Raises (instead of Dumbbell Lateral Raises): The constant tension will keep your shoulders burning.
• Dumbbell Curls (instead of Barbell Curls): Focus on each arm individually to correct imbalances.
• Overhead Dumbbell Tricep Extensions (instead of Skull Crushers): This variation targets the long head of the triceps for a fuller look.

Pro Tip: If you’re feeling strong, increase the weight slightly or add an extra set to push your limits. But always prioritize proper form over ego lifting.

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Day 7: Rest or Active Recovery

Focus: Reflect, recover, and prepare for the week ahead.

You’ve made it through Week 4—congratulations! This is your day to reflect on your progress, recover fully, and set yourself up for an even stronger Week 5.

• Reflect: Take 5-10 minutes to journal about your week. What went well? What challenges did you face? How did your body feel? This reflection will help you identify areas for improvement and celebrate your wins.
• Stretch and Foam Roll: Spend 20-30 minutes stretching and foam rolling to release any lingering tension. Focus on areas that feel tight or overworked.
• Light Movement: If you’re feeling restless, go for a walk, do some yoga, or try a mobility flow. The goal is to keep your body moving without adding stress.
• Mental Prep: Visualize your goals for Week 5. What do you want to achieve? How will you push yourself further? Write down your intentions and commit to them.

Pro Tip: Use this day to prepare your meals, organize your gym bag, and set your workout schedule for the upcoming week. Success favors the prepared.

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Why This Structure Works

This 7-day plan is designed to maximize muscle growth, recovery, and consistency. By repeating key workouts, you reinforce the mind-muscle connection and ensure progressive overload. The active recovery days keep your body fresh and ready to perform, while the reflection and preparation on Day 7 set you up for long-term success.

Remember, this isn’t just about lifting weights—it’s about building a lifestyle. Stick to the plan, trust the process, and watch your body transform.

Now, let’s move on to the Nutrition Section. Prompt me when you’re ready, and I’ll break down exactly what to eat to fuel your gains and shred fat.

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Nutrition Section: Week 4 – Slow Cut at 4,000 Calories/Day

This week, we’re refining your meal structure to keep things fresh, delicious, and aligned with your goals. At 97.5-98kg (around 215 lbs) and an estimated 17-20% body fat, your goal remains to consume high protein (1-2g per pound of bodyweight) and quality carbs and fats while maintaining energy levels and preserving muscle mass.

This week, we’re diving deeper into meal timing, nutrient partitioning, and advanced strategies to optimize fat loss while maintaining muscle. You’ll also find new recipes, tips for eating out, and actionable advice to keep you on track. Let’s make this week your best yet.

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Daily Macros & Nutrition Guidelines

• Protein: 215-430g (1-2g per pound of bodyweight)
  • Prioritize lean sources like chicken, turkey, fish, egg whites, and protein powder.
• Carbs: 350-450g
  • Focus on complex carbs like oats, rice, sweet potatoes, quinoa, and whole-grain bread.
• Fats: 90-110g
  • Get your fats from healthy sources like avocados, nuts, seeds, olive oil, and fatty fish.
• Fiber: Aim for 30-40g/day to support digestion and satiety.
• Hydration: Drink at least 4-5 liters of water daily, especially on training days.

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Sample Day of Eating (4,000 Calories)

Here’s a full day of meals with calorie and macro breakdowns. Feel free to adjust portion sizes based on your hunger and energy needs.

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Meal 1: Breakfast Powerhouse (900 Calories)

1. Protein Pancakes
   • Ingredients:
     • 80g rolled oats
     • 30g whey protein (vanilla or unflavored)
     • 1 tbsp almond butter
     • 1/2 cup mixed berries
     • 1/2 cup almond milk
   • Macros (per 100g):
     • Protein: 10g | Carbs: 15g | Fats: 4g
   • Total: Protein: 40g | Carbs: 60g | Fats: 12g
2. 2 Hard-Boiled Eggs
   • Macros:
     • Protein: 12g | Carbs: 1g | Fats: 10g

Total Meal 1: Protein: 52g | Carbs: 61g | Fats: 22g

Why This Works:

• The combination of oats, protein powder, and almond butter provides a balanced mix of complex carbs, protein, and healthy fats to fuel your morning.
• Eggs add high-quality protein and essential fats to keep you full and satisfied.

New for Week 4:

• Swapped almond butter for tahini (sesame seed paste) for a unique flavor and added calcium.

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Meal 2: Pre-Workout Fuel (750 Calories)

1. Grilled Chicken & Sweet Potato Mash
   • Ingredients:
     • 200g chicken breast
     • 200g sweet potato (mashed with 1 tsp butter)
     • 100g steamed green beans
     • 1 tbsp olive oil (for cooking)
   • Macros (per 100g):
     • Protein: 15g | Carbs: 20g | Fats: 5g
   • Total: Protein: 50g | Carbs: 60g | Fats: 10g
2. 1 Medium Orange
   • Macros:
     • Protein: 1g | Carbs: 15g | Fats: 0g

Total Meal 2: Protein: 51g | Carbs: 75g | Fats: 10g

Why This Works:

• Chicken breast and sweet potatoes provide a perfect balance of protein and carbs to fuel your workout.
• The orange adds a quick source of vitamin C and natural sugars for an energy boost.

New for Week 4:

• Swapped sweet potato mash for roasted butternut squash for variety and added fiber.

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Meal 3: Post-Workout Recovery (950 Calories)

1. Protein Smoothie
   • Ingredients:
     • 50g whey protein (chocolate or vanilla)
     • 1 medium banana
     • 1 tbsp peanut butter
     • 1 cup unsweetened almond milk
     • 1 handful spinach
   • Macros (per 100g):
     • Protein: 10g | Carbs: 8g | Fats: 3g
   • Total: Protein: 50g | Carbs: 40g | Fats: 10g
2. Grilled Salmon & Quinoa
   • Ingredients:
     • 150g salmon fillet
     • 150g cooked quinoa
     • 100g roasted asparagus
     • 1 tbsp olive oil (for cooking)
   • Macros (per 100g):
     • Protein: 20g | Carbs: 25g | Fats: 10g
   • Total: Protein: 40g | Carbs: 50g | Fats: 20g

Total Meal 3: Protein: 90g | Carbs: 90g | Fats: 30g

Why This Works:

• The protein smoothie provides fast-digesting protein and carbs to kickstart recovery.
• Salmon and quinoa offer a sustained release of nutrients to support muscle repair and growth.

New for Week 4:

• Swapped quinoa for wild rice for a nuttier flavor and added antioxidants.

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Meal 4: Dinner (900 Calories)

1. Turkey Meatballs with Zucchini Noodles
   • Ingredients:
     • 200g ground turkey (formed into meatballs)
     • 200g zucchini noodles
     • 1/2 cup marinara sauce (low-sugar)
     • 1 tbsp olive oil (for cooking)
   • Macros (per 100g):
     • Protein: 15g | Carbs: 10g | Fats: 8g
   • Total: Protein: 50g | Carbs: 40g | Fats: 20g
2. 1 Whole Avocado
   • Macros:
     • Protein: 3g | Carbs: 12g | Fats: 20g

Total Meal 4: Protein: 53g | Carbs: 52g | Fats: 40g

Why This Works:

• Turkey meatballs are a lean protein source, while zucchini noodles keep the meal light and low-carb.
• Avocado adds healthy fats to support hormone production and satiety.

New for Week 4:

• Swapped zucchini noodles for spaghetti squash for a different texture and added nutrients.

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Meal 5: Evening Snack (500 Calories)

1. Greek Yogurt Bowl
   • Ingredients:
     • 200g non-fat Greek yogurt
     • 30g granola
     • 1 tbsp honey
     • 1/2 cup mixed berries
   • Macros (per 100g):
     • Protein: 10g | Carbs: 15g | Fats: 3g
   • Total: Protein: 20g | Carbs: 30g | Fats: 6g
2. 1 Scoop Casein Protein
   • Macros:
     • Protein: 25g | Carbs: 3g | Fats: 1g

Total Meal 5: Protein: 45g | Carbs: 33g | Fats: 7g

Why This Works:

• Greek yogurt and casein protein provide slow-digesting protein to support overnight muscle repair.
• Granola and berries add fiber and natural sweetness to satisfy your sweet tooth.

New for Week 4:

• Swapped granola for chia seeds for added omega-3s and fiber.

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Eating Out Tips

On days when you’re eating out, stick to high-protein options and make smart swaps:

• Steakhouse: Order a lean cut of steak (like sirloin or filet mignon) with a side of steamed veggies and a baked potato.
• Burger Joint: Opt for a double patty burger (no bun or lettuce wrap) with a side salad instead of fries.
• Asian Cuisine: Choose grilled chicken or beef with steamed rice and veggies. Avoid fried or sugary sauces.
• Italian: Go for grilled chicken or fish with a side of pasta (preferably whole-grain) and marinara sauce.

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Actionable Tips for Muscle Growth & Fat Loss

1. Prioritize Protein: Aim for 1-2g of protein per pound of bodyweight daily. This preserves muscle mass during a cut.
2. Time Your Carbs: Eat most of your carbs around your workouts (pre- and post-workout) to fuel performance and recovery.
3. Healthy Fats: Include a source of healthy fats in every meal to support hormone production and satiety.
4. Track Progress: Weigh yourself weekly and take progress photos. Adjust calories if you’re not losing 0.5-1kg per week.
5. Supplements: Consider adding creatine (5g/day), omega-3s, and a multivitamin to support overall health and performance.
6. Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is crucial for recovery and fat loss.
7. Stay Consistent: Consistency is key. Stick to your plan, even on weekends or when life gets busy.

This plan is designed to keep you fueled, satisfied, and on track to hit your goals. Let’s crush Week 4 and set the tone for the months ahead.

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Supplement Section: Week 4 – Enhancing Health, Performance, and Recovery

Supplements are a powerful tool to fill nutritional gaps, enhance performance, and support overall health. While they’re not a replacement for a well-balanced diet, they can provide that extra edge when used correctly. Below, I’ll break down each supplement I use, why I take it, and when to take it. Remember, these are not 100% required, but they can help optimize your results when combined with proper training, nutrition, and recovery.

This week, we’re refining our supplement strategy to maximize fat loss, muscle retention, and overall health. I’ve also added a few new supplements and adjusted dosages based on the latest research and my personal experience. Let’s dive in.

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1. Creatine Monohydrate

Why I Take It:

• Creatine is one of the most researched and effective supplements for improving strength, power, and muscle growth. It works by increasing phosphocreatine stores in your muscles, which helps regenerate ATP (your body’s energy currency) during high-intensity exercise.
• It also has cognitive benefits, improving memory and mental clarity.

When I Take It:

• 5g per day, taken at any time. I usually mix it with my post-workout protein shake for convenience.
• No need to cycle creatine—it’s safe for long-term use.

Science Note: Over 500 studies support creatine’s safety and efficacy. It’s particularly beneficial for strength training, sprinting, and other explosive activities.

New for Week 4:

• I’ve started taking creatine with a carb-rich meal (like post-workout) to enhance absorption and uptake by muscles.
• Added creatine loading phase (20g/day for 5 days) for those new to creatine to saturate muscle stores faster.

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2. Vitamin C

Why I Take It:

• Vitamin C is a powerful antioxidant that supports immune function, skin health, and collagen production. It also helps with the absorption of iron from plant-based foods.
• During intense training, your body’s demand for antioxidants increases, making Vitamin C especially important.

When I Take It:

• 500-1000mg per day, usually with breakfast or lunch.
• I avoid taking it too close to bedtime, as it can interfere with sleep in some people.

Science Note: Vitamin C is water-soluble, meaning your body doesn’t store it. Regular intake is key to maintaining optimal levels.

New for Week 4:

• I’ve added liposomal Vitamin C for better absorption and bioavailability.
• Started incorporating camu camu powder (a natural Vitamin C source) into my smoothies for added antioxidants.

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3. Vitamin D

Why I Take It:

• Vitamin D is essential for bone health, immune function, and mood regulation. It also plays a role in muscle function and recovery.
• Many people are deficient in Vitamin D, especially those who live in areas with limited sunlight.

When I Take It:

• 2000-5000 IU per day, taken with a meal that contains fat (since Vitamin D is fat-soluble).
• I usually take it in the morning with breakfast.

Science Note: Vitamin D acts more like a hormone than a vitamin, influencing hundreds of processes in the body. Regular blood tests can help you determine the right dosage for your needs.

New for Week 4:

• I’ve increased my dosage to 5000 IU daily to ensure optimal levels during the winter months.
• Added K2 (menaquinone) to my Vitamin D supplement to improve calcium absorption and bone health.

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4. Vitamin A

Why I Take It:

• Vitamin A is crucial for vision, immune function, and skin health. It also supports cell growth and differentiation.
• It’s particularly important for maintaining healthy mucous membranes, which act as a barrier against infections.

When I Take It:

• 5000 IU per day, taken with a meal that contains fat.
• I usually take it with dinner to spread out my fat-soluble vitamin intake.

Science Note: Vitamin A is best obtained from a combination of animal sources (retinol) and plant sources (beta-carotene). Supplementation is useful if your diet is lacking in these.

New for Week 4:

• I’ve added sweet potatoes and carrots to my diet to boost beta-carotene intake naturally.
• Started using cod liver oil as a natural source of Vitamin A and omega-3s.

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5. Multivitamins

Why I Take It:

• A high-quality multivitamin acts as an insurance policy, filling in any nutritional gaps in my diet.
• It ensures I’m getting a broad spectrum of vitamins and minerals that support overall health and performance.

When I Take It:

• 1 serving per day, usually with breakfast.
• I choose a multivitamin that’s tailored to my age, gender, and activity level.

Science Note: While whole foods should always be your primary source of nutrients, a multivitamin can help cover your bases, especially during periods of high stress or intense training.

New for Week 4:

• I’ve switched to a whole-food-based multivitamin for better absorption and fewer synthetic additives.
• Added probiotics to my multivitamin stack to support gut health and nutrient absorption.

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6. Magnesium

Why I Take It:

• Magnesium is involved in over 300 biochemical reactions in the body, including energy production, muscle function, and sleep regulation.
• It’s particularly important for recovery and relaxation, as it helps regulate the nervous system.

When I Take It:

• 200-400mg per day, taken in the evening before bed.
• I prefer magnesium glycinate or citrate for better absorption and relaxation benefits.

Science Note: Magnesium deficiency is common, especially among athletes and those under stress. Supplementation can improve sleep quality, reduce muscle cramps, and support overall health.

New for Week 4:

• I’ve added magnesium oil spray for topical absorption, especially on sore muscles.
• Started using Epsom salt baths (2-3 times per week) for additional magnesium absorption and relaxation.

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7. Glycine

Why I Take It:

• Glycine is an amino acid that supports collagen production, sleep quality, and gut health.
• It also acts as a calming neurotransmitter, helping to reduce stress and improve recovery.

When I Take It:

• 3-5g per day, taken before bed.
• I mix it with water or add it to my evening tea.

Science Note: Glycine has been shown to improve sleep quality and reduce inflammation, making it a great addition to your nighttime routine.

New for Week 4:

• I’ve started combining glycine with chamomile tea for enhanced relaxation.
• Added magnesium glycinate to my nighttime stack for a synergistic calming effect.

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8. Arginine

Why I Take It:

• Arginine is an amino acid that supports nitric oxide production, improving blood flow and nutrient delivery to muscles.
• It’s particularly beneficial for endurance and pump-focused workouts.

When I Take It:

• 3-5g per day, taken before workouts.
• I mix it with my pre-workout drink for maximum effect.

Science Note: While the body can produce arginine, supplementation can enhance performance, especially during high-intensity or endurance activities.

New for Week 4:

• I’ve added beetroot powder to my pre-workout stack for an extra nitric oxide boost.
• Started using citrulline malate (a more bioavailable form of citrulline) for better results.

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9. L-Citrulline

Why I Take It:

• L-Citrulline is another amino acid that boosts nitric oxide production, improving blood flow and reducing fatigue.
• It’s more effective than arginine at increasing plasma arginine levels, making it a better choice for performance enhancement.

When I Take It:

• 6-8g per day, taken before workouts.
• I combine it with arginine for a synergistic effect.

Science Note: L-Citrulline has been shown to improve exercise performance, reduce muscle soreness, and enhance recovery.

New for Week 4:

• I’ve increased my dosage to 8g daily to maximize performance benefits.
• Started taking L-citrulline with pomegranate extract for enhanced nitric oxide production.

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10. Protein Powder

Why I Take It:

• Protein powder is a convenient way to meet my daily protein requirements, especially when whole food sources aren’t available.
• It supports muscle repair, growth, and recovery.

When I Take It:

• 1-2 servings per day, usually post-workout or as a snack.
• I prefer whey protein for its fast absorption and high leucine content.

Science Note: Protein powder is not a replacement for whole foods, but it’s a practical tool for ensuring you hit your protein targets, especially on busy days.

New for Week 4:

• I’ve added collagen protein to my evening shake for joint and skin health.
• Started using pea protein as a plant-based alternative on non-training days.

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11. Vitamin B Complex

Why I Take It:

• B vitamins are essential for energy production, brain function, and red blood cell formation.
• They also play a key role in metabolizing carbohydrates, fats, and proteins.

When I Take It:

• 1 serving per day, usually with breakfast.
• I choose a B complex that includes all eight B vitamins.

Science Note: B vitamins are water-soluble, meaning your body doesn’t store them. Regular intake is necessary to maintain optimal levels.

New for Week 4:

• I’ve started taking my B complex with green tea to enhance absorption and energy levels.
• Added methylated B vitamins for better bioavailability, especially for those with MTHFR gene mutations.

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12. Omega-3 Fatty Acids

Why I Take It:

• Omega-3s are essential fats that support heart health, brain function, and inflammation control.
• They’re particularly important for athletes, as they help reduce exercise-induced inflammation and support joint health.

When I Take It:

• 2-3g per day, taken with a meal that contains fat.
• I usually take it with dinner to spread out my fat-soluble supplement intake.

Science Note: Omega-3s (EPA and DHA) are found in fatty fish like salmon and mackerel. If you don’t eat enough fish, supplementation is a great way to meet your needs.

New for Week 4:

• I’ve switched to krill oil for better absorption and added antioxidants.
• Started incorporating flaxseeds and chia seeds into my meals for additional omega-3s.

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13. Ashwagandha

Why I Take It:

• Ashwagandha is an adaptogen that helps reduce stress, improve sleep, and support hormone balance.
• It’s particularly beneficial during periods of intense training or calorie restriction.

When I Take It:

• 300-500mg per day, taken in the evening with dinner.

Science Note: Ashwagandha has been shown to lower cortisol levels, improve sleep quality, and enhance recovery.

New for Week 4:

• I’ve started using ashwagandha KSM-66 (a highly concentrated extract) for better results.
• Added rhodiola rosea to my adaptogen stack for additional stress support.

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14. Zinc (New Addition for Week 4)

Why I Take It:

• Zinc is essential for immune function, hormone production, and muscle repair.
• It’s particularly important for athletes, as intense training can deplete zinc levels.

When I Take It:

• 15-30mg per day, taken with a meal.
• I usually take it with dinner to avoid stomach upset.

Science Note: Zinc plays a key role in protein synthesis and recovery, making it crucial for muscle growth.

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Final Thoughts on Supplements

While supplements can be incredibly helpful, they’re just one piece of the puzzle. Focus on nailing your diet, training, and recovery first, and use supplements to fill in the gaps. Always choose high-quality products from reputable brands, and consult with a healthcare professional if you have any concerns.

Remember, supplements are meant to enhance your efforts, not replace them. Stick to the basics, stay consistent, and let these tools support your journey to peak performance.

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Lifestyle Section: Week 4 – Optimizing Daily Habits for Fat Loss, Muscle Growth, and Overall Health

Welcome to Week 4 of the "Follow the Shredded CEO" lifestyle plan. This week, we’re building on the habits established in Weeks 1-3, with a few tweaks and additions to keep your progress on track. Remember, your daily habits, routines, and recovery practices are just as important as your training and nutrition when it comes to achieving your goals. Here’s a detailed look at everything I do on a daily basis to support fat loss, muscle growth, and overall health.

This week, we’re diving deeper into recovery optimization, stress management, and habit stacking to ensure you’re getting the most out of every day. Let’s make this week your best yet.

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1. Hydration: Water & Electrolytes

Why It’s Important:

• Water is essential for nearly every bodily function, including nutrient transport, digestion, and muscle recovery.
• Electrolytes (sodium, potassium, magnesium) help maintain fluid balance, support nerve function, and prevent cramps, especially during intense training.

My Routine:

• I aim to drink 4-5 liters of water daily, more on training days.
• I add electrolytes to my water, especially after workouts or if I’m sweating heavily.
• Pro Tip: Start your day with a large glass of water with a pinch of sea salt and lemon to kickstart hydration.

New for Week 4:

• I’ve started using hydration packets (like LMNT or Liquid IV) for a more precise electrolyte balance.
• Added cucumber, mint, and lemon slices to my water for a refreshing twist and extra hydration benefits.
• Pro Tip: Use a hydration tracking app to ensure you’re hitting your daily water goals.

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2. Morning Sunlight Exposure

Why It’s Important:

• Natural sunlight in the morning helps regulate your circadian rhythm, improving sleep quality and energy levels.
• Sunlight also boosts vitamin D production, which supports immune function, mood, and bone health.

My Routine:

• I spend 10-15 minutes outside in the morning without sunglasses to maximize sunlight exposure.
• If the weather doesn’t cooperate, I use a light therapy box to simulate natural light.

New for Week 4:

• I’ve added 5 minutes of deep breathing during my morning sunlight exposure to enhance relaxation and mental clarity.
• Started incorporating morning gratitude journaling to set a positive tone for the day.

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3. Ice Bath / Cold Plunge

Why It’s Important:

• Cold exposure reduces inflammation, speeds up recovery, and boosts energy levels.
• It also activates brown fat, which can help with fat loss over time.

My Routine:

• I do a 5-10 minute ice bath or cold plunge in the morning.
• If you don’t have access to an ice bath, a cold shower can provide similar benefits.

New for Week 4:

• I’ve started using contrast therapy (alternating between hot and cold water) for 2-3 cycles to improve circulation and recovery.
• Added Epsom salt baths (2-3 times per week) for additional magnesium absorption and relaxation.

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4. Protein-Centric Eating

Why It’s Important:

• Protein is the building block of muscle. Eating enough protein ensures you preserve muscle mass while in a calorie deficit.
• It also keeps you full and supports metabolic health.

My Routine:

• I aim for 1-2g of protein per pound of bodyweight daily, spread across 4-6 meals.
• I don’t restrict myself with food choices, but I always prioritize protein and stay in a calorie deficit.

New for Week 4:

• I’ve added bone broth as a mid-afternoon snack for an extra protein boost and gut health benefits.
• Started using collagen peptides in my morning coffee for joint and skin health.

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5. Strategic Caffeine Use

Why It’s Important:

• Caffeine improves focus, energy, and workout performance.
• However, too much caffeine can disrupt sleep and increase stress hormones.

My Routine:

• I consume caffeine strategically, usually in the form of black coffee or pre-workout, before training or during work.
• I avoid caffeine after 2 PM to ensure it doesn’t interfere with my sleep.

New for Week 4:

• I’ve started using L-theanine (200mg) with my morning coffee to reduce jitters and improve focus.
• Swapped coffee for matcha green tea on lighter training days for a more sustained energy boost.

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6. Evening Recovery Practices

Why It’s Important:

• Recovery is where your body repairs and grows. Without proper recovery, you won’t see optimal results.

My Routine:

• Red Light Therapy: I use red light therapy in the evening to reduce inflammation, improve skin health, and support recovery.
• Sauna: I spend 15-20 minutes in the sauna a few times a week to relax, detoxify, and improve cardiovascular health.
• Cool, Dark Environment: As it gets dark, I keep my living space cool and use blue-light blocking glasses to signal to my body that it’s time to wind down.

New for Week 4:

• I’ve added evening yoga sessions (20-30 minutes) to improve flexibility and reduce muscle tension.
• Started using essential oils (like lavender or eucalyptus) in my evening routine for added relaxation.

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7. Sleep: The Ultimate Recovery Tool

Why It’s Important:

• Sleep is when your body repairs muscle tissue, regulates hormones, and consolidates memories.
• Poor sleep can sabotage fat loss, muscle growth, and overall health.

My Routine:

• I aim for at least 8 hours of sleep per night.
• I try to get to bed way before midnight, ideally by 10 PM, to align with my natural circadian rhythm.
• I keep my bedroom cool, dark, and quiet to optimize sleep quality.

New for Week 4:

• I’ve started using a weighted blanket to improve sleep quality and reduce nighttime awakenings.
• Added magnesium glycinate to my nighttime stack for deeper, more restorative sleep.

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8. Recovery Basics: Stick to the Fundamentals

Why It’s Important:

• While tools like saunas, ice baths, and red light therapy are great, they’re not necessary. The basics—sleep, hydration, and stress management—are the foundation of recovery.

My Routine:

• If I don’t have access to fancy equipment, I focus on the basics:
  • Sleep: Prioritize 7-9 hours of quality sleep.
  • Hydration: Drink plenty of water and electrolytes.
  • Stress Management: Practice mindfulness, deep breathing, or light stretching to reduce stress.

New for Week 4:

• I’ve added 10 minutes of journaling to my evening routine to reflect on the day and reduce mental stress.
• Started using guided meditation apps (like Calm or Headspace) for structured relaxation.

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Why Recovery Is Non-Negotiable

Recovery is the glue that holds everything together. Without it, your training and nutrition efforts won’t yield the results you’re looking for. Here’s why:

• Muscle Repair: Your muscles grow and repair during rest, not during workouts.
• Hormone Balance: Poor recovery can lead to elevated cortisol levels, which can hinder fat loss and muscle growth.
• Mental Clarity: Recovery practices like sleep and mindfulness improve focus, mood, and overall well-being.

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Final Thoughts for Week 4

This is a behind-the-scenes look at how I optimize my lifestyle to support my fitness goals. While some of these practices (like ice baths and red light therapy) are extras, the fundamentals—hydration, sleep, and recovery—are what truly matter. Stick to the basics, stay consistent, and you’ll see incredible progress.

Remember, this is just Week 4. As we move forward, I’ll continue to tweak and refine my routine based on how my body responds. Stay tuned for updates, and don’t hesitate to reach out if you have questions or need personalized advice.

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Bonus Tip: Habit Stacking for Success

One of the most powerful ways to build and maintain habits is through habit stacking—pairing a new habit with an existing one. Here’s how I do it:

• Morning Routine: After my morning sunlight exposure, I immediately do 5 minutes of deep breathing and gratitude journaling.
• Evening Routine: After dinner, I do 10 minutes of stretching followed by 10 minutes of journaling.

By stacking habits, you create a seamless flow that makes it easier to stay consistent. Try it out this week and see how it transforms your routine!

This program is packed with value and details, but I guarantee if you consume and apply this, your transformation will be much quicker. Let’s crush Week 4 together!