Over the next 28 days you will join me eating clean to get lean. As with my training, mental and supplement strategies, the nutrition program has evolved from my books, DTP, Muscle Builder Video Trainer, 12-Week Hardcore Trainer, and my and my clients’ success to create something quite extraordinary – a precise and periodical nutrition plan that I personally use to prove it is possible to be ripped in 4 weeks.
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I don’t swap my training program for Pilates, inadequate supplements don’t replace premium grade, and I would never allow a cheat meal during this training plan. If you want to take your foot off the gas and justify your complacency to yourself because other “experts” told you so, go follow their plans and see if it gets you the results my clients attain. Like anything worth doing, you have to work for it and suffer for your work of art. We can’t gain extraordinary results with ordinary nutrition.

You will see me consume some meals and I will explain what to eat and when, but first you need to prepare and clear out your cupboards, invest in Tupperware, shakers, drink bottles, cool bags, a food scale, measuring cups, and ice blocks, so you can supercharge your shred program.

Your food will be relatively basic except for the recommended condiments, herbs, and spices and 6 meals per day plan. Your macros split will look like this over the coming weeks:

Your training days will require more fuel to power your workouts and recover from the muscle breakage. The training will intensify week by week but your calories will slowly reduce as your bodyweight does, and we will be using fat as fuel and taking in just enough calories to maintain muscle. Our cortisol levels will rise during the following 28 days so it’s imperative that your nutrition is 100% at all times, non-training and training days included.

Although simple to follow, I have the formula down to a science. Below is a simple formula for you to follow when calculating your calories per day. The reason why fats aren’t included in this calculation is because I do not allow any fats further than the naturally occurring ones you may find in your protein sources, especially if you eat salmon or lean cuts of steak, which I recommend you don’t eat more than once per day.

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Source: Nutrition Plan | Kris Gethin’s 4Weeks2Shred