Shredded and Strong in 10 Weeks

On April 3, I started an ambitious diet and exercise plan to lean out while maintaining my current muscle mass and strength. I had 10 weeks to drop approximately 5% body fat from an already lean 12% to hit 7% body fat. I am happy to report, the program has been a complete success: my body weight has dropped and, more importantly, I can see the results in the mirror. In spite of the lowered calories, I was able to actually increase strength on all of my core lifts. Want to know how I did it? In the end, my results came down to a plan based on 3 key concepts: the push/pull workout program, carb cycling, and Chad Waterbury’s PLP program. In an effort to best explain, in detail, how I was able to get these spectacular results, I have decided to devote a separate article to each component of my Strong and Shredded in 10 Weeks Program. In addition, part 4 details a few extra tips and tricks, the supplements I was taking, and my commentary on the changes I would make the next time for even better results.

• Part 1: Push/Pull
• Part 2: Carb Cycling
• Part 3: The PLP Program
• Part 4: Tips, Tricks, and Supplements