Your nutrition needs to be air-tight to make a meaningful change in your physique in just a month. Get out your calculator and make this plan work for you!
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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, the original 12-Week Hardcore Daily Trainer, DTP, Kris Gethin's Muscle-Building Trainer, and both my success and that of my clients success to create something quite extraordinary: a precise nutrition plan that I personally used to get ripped in four weeks.
Nutrition Plan Kris Gethin's 4Weeks2Shred
Watch the video - 11:56
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 it was OK, 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 art. You simply can't gain extraordinary results with ordinary nutrition.
Shredding down to an art
You will see me consume some meals in the daily videos, and I will explain what to eat and when, but first you need to prepare and clear out your cupboards, invest in the following if you haven’t already:
- Tupperware
- Shakers
- Drink bottles
- Cooler bags
- A food scale
- Measuring cups
- Ice blocks
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 you will be using fat as fuel and taking in just enough calories to maintain muscle. Your cortisol levels will rise during 28 days, so it’s imperative that your nutrition is 100 on-par 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.
Daily protein requirements:
1.18 x lbs. of body weight
Example: 200 lbs. x 1.18 = 236 g of lean protein per day
Daily complex carb requirements:
Week 1: .65 x lbs. of body weight
Example: 200 lbs. x .65 = 130 g of starch carbs daily
Week 2: .58 x lbs. of body weight
Example: 200 lbs. x .58 = 116 g of starch carbs daily
Week 3: .53 x lbs. of body weight
Example: 200 lbs. x .53 = 106 g of starch carbs daily
Carb depletion and loading process for "after" images:
Week 4, days 22-23: .47 x lbs. of body weight
Example: 200 lbs. x .47 = 94 g of starch carbs daily
Week 4, days 24-25: .35 x lbs. of body weight
Example: 200 lbs. x .35 = 70 g of starch carbs daily
Week 4, days 26-27: .28 x lbs. of body weight (for 2 days)
Example: 200 lbs. x .28 = 56 g of starch carbs daily
Week 4, day 28 (photo day): .50 x lbs. of body weight (for 1 day)
Example: 200 lbs. x .50 = 100 g of starch carbs daily
Some other notes to keep in mind:
- Eat as many green vegetables as you need to keep you full. Graze on vegetables all day if you can. Lightly dip them in an acceptable dressing or mustard if needed for flavor.
- Don’t add any fats. You will be in balance by the natural fat in the clean foods listed during this short four-week period, plus we don’t want the extra calories.
- Cook every meal yourself for the entire 4 weeks. No restaurants if possible. Just one meal that is prepared off spec demands two days to get your body back in the zone.
- Eat only natural meats during the four-week shred. Find a quality local butcher and have them trim all cuts to keep extra lean.
- No dairy, wheat or gluten. This is intended to be an anti-inflammatory diet, because you’ll be getting all the inflammation you can handle in the gym.
Sample Meal Plan
Your food will be relatively basic except for the recommended condiments, herbs, and spices and six-meals-per-day plan.
Scrambled egg whites (no oil)
Salt and pepper
Oatmeal cooked in water.
Chicken breast
Broccoli
Spinach
Brown rice
Grilled white fish
Lettuce
Cucumber
Sweet potato
Egg white omelet (no oil)
Mushrooms
Tomatoes
Spring onion
Grilled steak
Broccoli
Spinach
Cabbage
On non-training days substitute a meal for your post workout protein shake instead of drinking a protein shake.
Example Vegetarian Meal Plan
Scrambled egg whites (no oil)
Salt and pepper
Oatmeal cooked in water.
Low-fat cottage cheese (or paneer)
Broccoli
Spinach
Brown rice
Low-fat tofu
Lettuce
Cucumber
Sweet potato
Egg white omelet (no oil)
Mushrooms
Tomatoes
Spring onion
On non-training days substitute a meal for your post workout protein shake instead of drinking a protein shake. And never have two protein supplements in a row for meals.
Grocery Shopping List
Protein
- Fish
- Poultry
- Lean steak
- Whey protein isolate
- Casein
- Egg whites
For vegetarians: (additional to whey isolate, casein and egg whites)
- Tofu
- Soy
- Low-fat cottage cheese/paneer
Complex/Starchy Carbohydrates
- Quinoa
- Oats
- Sweet potato
Fibrous Carbohydrates
- Asparagus
- Broccoli
- Spinach
- Lettuce
- Cucumber
Fluids
- Green tea
- Black coffee (no more than two cups per day)
- Coconut water (no more than 600 ml per day)
- Water
- BCAAs
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