The Shredded Effect Ulisse

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CONTENTS GETTING STARTED YOUR GYM PLAN THE SHREDDED EFFECT GYM RULES

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6 8 12 32

CORE TRAINING CARDIO TRAINING EAT FOR SHREDDED ABS 8 DIET RULES

34 46 48 49

CONTENTS GETTING STARTED YOUR GYM PLAN THE SHREDDED EFFECT GYM RULES

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6 8 12 32

CORE TRAINING CARDIO TRAINING EAT FOR SHREDDED ABS 8 DIET RULES

34 46 48 49

DISCLAIMER You should consult your physician or other health care professional before starting this or any other tness program as well as making any nutritional changes in order to determine if it is right for your needs. Get Abs by Ulisses and UlissesWorld offers health, tness and nutritional information and is designed for educational purposes only only.. You You should not rely the following material and all subsequent information as a substitute or replacement for professional medical advice, diagnosis, treatment, or rehabilitation. The information distributed and promoted are meant to supplement, not replace, proper exercise training. By engaging in this program, you acknowledge that it is your sole responsibility to consult with your physician regarding both your medical tness to engage in this exercise program and any medical or physical conditions which might arise during the course of your exercise program. If you have any concerns or questions about your health, you agree to consult with a physician or other health-care professional. You You further agree to not disregard, avoid or delay obtaining medical or health related advice from your health-care professional in connection with information or suggestions provided. The use of any information provided, distributed, and promoted are to be used solely at your own risk. Please discuss all nutritional changes with your physician or a registered dietician. Don’t perform any exercise without proper instruction. Always perform a warm-up prior to performing any type of physical activity. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately and arrange to be seen and evaluate by a physician. Developments in medical research may impact the health, tness and nutritional advice that is promoted and distributed. No guarantee can be given that the advice promoted and distributed will always include the most recent ndings or developments with respect to that particular subject. All exercise poses possible risk of injury or death, depending upon your underlying medical condition. We advise everyone to take full responsibility or their safety and know their limits. Do not take risks beyond your level of experience, f or expertise, training and tness level. Don’t perform any exercise unless you have been shown the proper technique by a certied tness professional (personal trainer or certied strength and conditioning specialist). By enrolling in the program, you agree to consult your physician or other health care professional before starting this tness program.

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The Shredded Effect by Ulisses Jr. This right here is over 20 years of blood, sweat and tears rolled into one guide to help you get the results you’ve struggled to get so far. If it isn’t in this guide then don’t worry about it, I’ve given you everything you could ever need to get the results you want. You just have to trust me and follow the guide, the rest will all fall into place.

achieve and those who don’t. Do you know that around 80% of gym members only ever use their membership once, and then never go go back? That’s a really sad fact. You’ve done well to invest in this guide and it really is the best thing I’ve ever created, but you have to now do the work.

Every workout, every exercise, every meal all Don’t procrastinate in getting started, that’s the way down to your supplement plan is all laid out for you. All you have to do is START! the biggest difference between those who

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GETTING STARTED Getting results is all about action so I’ve gone ahead and created a list of things you need to do before you start “The Shredded Effect” so that there’s nothing in your way. You might have some of these things covered, but I’m just making sure. The more obstacles you address upfront the less likely it is they can stop you, so we’re just planning ahead right here.

Grocery shopping Diet is something which you’ve got to get right, and in this guide you’ve got every last meal laid out perfectly for you so you’ve got no worries there. However, the number one reasons guys like you fall off their diet is because their preparation is lacking. There’s not enough of the right groceries in the house so they end up choosing something off plan, or not eating at all. This is such an easy thing to avoid, just by preparing yourself. So once you’ve gone through this guide and seen the diet section, please go straight to the grocery store and get all of the food in that you’ll be needing.

Clear out To make room for the incoming groceries which you need for this intensive transformation you’re about to go under, you need to clear out all of the food you don’t need in the house. If you’ve got food in the house which isn’t going to be on your plan, the easiest thing for you to do is remove it. Of course, being a father of 2 amazing young boys I understand the food cupboards aren’t just there for you. So in this case have that cupboard where “off limit” foods are kept, this way you’ll never need to go in there, for yourself at least. Even better still, make this new chapter in your life deeper than getting shredded yourself. The main difference in your diet is going to be eating healthier, more wholesome food. There’s nothing wrong with sharing that with your loved ones, in fact it’s a true act of love and care because it’ll only make them healthier. I’m not saying you put your wife and kids on a diet, I’m just saying by enjoying healthy food together you become a healthier family. I’m always trying to teach my boys about the value of a healthy diet.

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Well equipped You’re going to need the right gym to get the full “Shredded Effect” experience. I’ve been really thoughtful when creating this gym programme to keep things as accessible as I can, so that you don’t need a world class training facility to follow it. But you’re still going to need a good gym with plenty of free weight, space to move and the right equipment. Once you’ve gone through your workout programme create a check list of the equipment you need and see if you’re current gym is able to accommodate your needs. If it doesn’t then you can either look what other facilities are available or make some “like for like” changes with certain exercise. Just make sure that for the most part you’re following this programme to the letter, every detail counts and has been well thought out.

Organise yourself Of course you already know that to really accomplish this you’re going to have to be organised, that requires strategy. You need to start thinking about all of this now rather than when you’ve alr eady begun following the guide. Give yourself 20 minutes to sit down alone and consider what a normal week day is for you, when do you wake, how often do you eat, what’s your commute, how long do you have to eat in the morning? There’s tonnes more to think about, but these are some of the questions you need to be asking yourself. By creating a mental map of what a normal day and week is for you at this present moment, you will be able to get more organised in dealing with this new lifestyle. Maybe you need to cook most of your food for the week on a Sunday and then freeze/refrigerate it? Maybe you never eat breakfast on a Tuesday and Friday because you have something else on those mornings, so you need to factor that in and decide how you’re going to overcome that. There’s so many things which people just don’t think enough about and then struggle too much when they start. Organise yourself now, it’ll help you I promise.

Tell them Whoever your loved ones are, or those who are involved in your life on a daily basis need to know about this new venture of yours. This isn’t to get t heir approval or to seek attention, it’s just to politely point out that where possible you’d appreciate their co-operation rather than destructive comments. It’s quite common for those around you to question things and sometimes get in the way, it’s best to have this conversation now be-fore you begin so you don’t come up against this once you’ve started.

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Your gym plan Let’s start off with your workout schedule and some of the details I wish to share with you about training, in general terms. Training is a skill and t o really make this guide work for you there needs to be a certain understanding of resistance training. Have you ever wondered why a lot of guys who train every day, seem to lift heavy and hard don’t really change visually? This is because they don’t “get it.” You will by the end of this, so don’t worry.

Control The rst thing any coach worth their salt will teach you about resistance training is to retain control of the weight at all times. That means from the time y ou lift the weight to the time you put it down, you remain in control of the weight rather than let it gain momentum and become in control of you. There’s 2 reasons for this: 1. This is safe practise when lifting weight, when people get injured using resistance training it’s usually because they don’t lift with control. 2. Being in control of the weight means that you dictate the speed of every rep which obviously means that you can make things harder (in a good way) on yourself, if you want to. In this guide you’ll nd that I’ve set out time targets for you with every rep, so that you keep the weight under control for longer. This allows you to build muscle faster and burn fat easier. Just to be sure, when I say “control” I’m talking about how y ou are able to manage the weight you’re lifting. If the weight ever gains momentum and you’re not physically able to resist against it, then you’re not in control and it’s too heavy.

Get Focused Every set needs to begin with mental intent to draw effort from the muscle. If it’s bicep curls, you have to mentally communicate to your biceps “hey bicep, I need you to work for me and really tense up against this weight.” It’s like you’re commanding more effort of yourself and making it specic to the area you’re training.

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When that set begins nothing else should be in your mind, it’s you, your mind, your muscle and the weight. Have every intention of making your muscle work harder and harder and making it suffer the burden of that resistance, to the fullest extent possible.

Form “Form” is just another way of saying “doing things right” when you lift weight. It describes the process of lifting the weight through a full range of motion, from start to nish without using any unnecessary momentum to move the weight. If you’re having to hoist the weight and put your body in all kinds of shapes then it’s too heavy and you’re f orm will suffer. Bad form isn’t just dangerous, it also means you’re not going to get anything from lifting weight because you’re not working the muscles as they need to be.

Weight Isn’t Everything The rst thing guys want to do in the gym is lift big heavy weight, and that’s ne. But, lifting heavier doesn’t always correlate with more progress you know? This is because if we go back to my previous points about control and form, sometimes it pays to go a little lighter and gain more control, using a full range of motion. That’s where being smart really pays off and this is what separates us guys who get the results and those who train without thinking.

Sweat Equity There’s no replacement for hard work man, nothing. When you use resistance training after reading this guide always give everything you’ve got and remember that sweat equity is the fastest route to change. Be willing to sit there and etch away at your physique, one rep at a time, one set at a time. Stay in control of the weight and avoid taking shortcuts even when the muscle is burning so badly it feels like you need to stop, sweat baby sweat!

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Purpose In the gym and on your workout plan in this guide you’ll nd a wide variety of equipment based and free weight based exercises. All of these things have their own purpose in the world of resistance training. Dumbbells work your xator muscles harder, barbells allow you to really load up the weight for your power work, machines make isolating your muscles easier , cables bring the heat. There’s nothing which is intrinsically right or wrong, it’s about understanding their purpose and bringing them altogether to help mould the physique you’re after. Got it?

Periodisation Training has to be a well thought out process, like a game of chess. You think ahead, weeks ahead in fact to make sure you’re always able to recover and break new boundaries each week. You can’t just follow the same workout plan every week for ever more, it doesn’t work like that. If you do this then your body will stop responding, you’ll stop seeing changes and mentally you’ll become over tired of the process. The programme in this guide changes every single week for the 12 week duration, this is why. It’s all periodised and set out to keep your body guessing and to guarantee there’s no plateaus around the corner for you.

Progressive overload Alongside periodisation, is progressive overload. Progressively overloading your body just means using more weight in the same training context over a xed window of time so that your body has no choice but to adapt. To achieve this you’ve got to train smart, monitor your numbers and use periodisation (which is why I told you about that rst).

Summary Resistance training is more than benching press heavy, much more than doing bicep curls and even more than training every day without direction. It’s about having the understanding before you go to the gym so the plan is already laid down, you’ve just got to execute upon that plan. That’s smart and that’s how you’ll make your body change. So here’s the 12 week training programme I’ve made especially for you, take it all in champ.

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The Shredded Effect Training Plan You’ve got 12 weeks of intensive, precise training ahead of you. In great detail I’ve outlined each workout for you so that there’s no chance you’re going to be left feeling unsure about what you’re supposed to do next when it comes to the gym. If I say something do it, don’t question it. Just this once follow the process without cutting any corners, you’ll benet from it I promise. Let’s roll from here, a week at a time.

Week 1 & 7

LEG & CALVES EXERCISE Exercise A) Squats Exercise B) Pendulum squats Exercise C) Leg press Exercise D) Glute ham raises Exercise E) Lying single legged leg curls Exercise F) Standing cal raises

SETS

REPS

x5 x4 x3 x5 x5 x6

6-8 12-15 15-20 6-8 8-12 15-20

Chest, triceps & deltoids EXERCISE Exercise A) Decline bench press Exercise B) Flat dumbbell lies Exercise C) Pec dec Exercise D) Side lateral dumbbell raises Exercise E) Standing cable ace pulls Exercise F) Close grip bench press Exercise G) Cable pushdowns Exercise H) Incline overhead dumbbell extensions

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SETS

REPS

x5 x4 x3 x4 x3 x3 x3 x2

6-8 12-15 15-20 15-20 15-20 10-12 10-12 15-20

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Back & biceps EXERCISE

SETS

REPS

Exercise A) Deadlifs Exercise B) Saety bar deadlifs Exercise C) Reverse grip pulldowns Exercise D) Renegade rows Exercise E) Single arm cable preacher curls Exercise F) Barbell curls Exercise G) EZ bar spider curls

x5 x4 x4 x4 x4 x3 x2

6-8 12-15 15-20 15-20 10-12 10-12 15-20

Active recovery day

Shoulders & calves EXERCISE Exercise A) Seated overhead smith machine press Exercise B) Arnold press Exercise C) Side lateral dumbbell raises Exercise D) Upright rows Exercise E) Barbell shrugs Exercise F) Seated cal raises

SETS

REPS

x4 x4 x4 x4 x4 x6

12-15 15-20 15-20 15-20 15-20 15-20

Arms EXERCISE Exercise A) Lying overhead EZ bar triceps extensions Exercise B) Close grip cable pushdowns Exercise C) Close grip dips (weighted if necessary) Exercise D) EZ bar curls Exercise E) Concentration curls Exercise F) Cruciix cable curls

Active recovery day 14

SETS

REPS

x3 x3 x3 x3 x3 x3

8-12 10-12 12-15 10-12 12-15 15-20

NOTES

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The Shredded Effect Training Plan

Week 2 & 8

LEG & CALVES EXERCISE

SETS

REPS

Exercise A) Leg extensions Exercise B) V Squats Exercise C) Hack squats Exercise D) Leg press Exercise E) Lying leg curls Exercise F) Dumbbell Romanian deadlifs Exercise G) Walking lunges Exercise H) Standing cal raises

x3 x3 x3 x3 x4 x3 x3 x5

20-25 12-15 12-15 20-25 8-10 20-25 20-25 20-25

Chest, triceps & deltoids EXERCISE Exercise A) Pec dec Exercise B) Flat bench press Exercise C) Machine chest press Exercise D) Wide grip dips (weighted if necessary) Exercise E) Overhead cable extensions Exercise F) Rope cable pushdowns Exercise G) Side lateral dumbbell raises

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SETS

REPS

x3 x3 x3 x3 x3 x3 x4

20-25 10-12 12-15 20-25 20-25 12-15 20-25

Back & biceps EXERCISE Exercise A) T-bar rows Exercise B) Bent over barbell rows Exercise C) Chin ups Exercise D) Seated cable rows Exercise E) Seated hammer curls Exercise F) Reverse barbell curls

SETS

REPS

x3 x3 x3 x3 x3 x3

20-25 10-12 6-12 12-15 20-25 15-20

Active recovery day

Shoulders & calves EXERCISE Exercise A) Side lateral dumbbell raises Exercise B) Seated overhead pause dumbbell press Exercise C) Reverse seated machine shoulder press Exercise D) Upright rows Exercise E) Seated cal raises

SETS

REPS

x3 x3 x3 x3 x5

20-25 12-15 12-15 20-25 20-25

SETS

REPS

x3 x3 x2 x3 x3 x2

8-10 20-25 20-25 10-12 15-20 20-25

Arms EXERCISE Exercise A) Close grip bench press Exercise B) Double handed overhead dumbbell extensions Exercise C) Cable pushdowns Exercise D) Standing alternating dumbbell curls Exercise E) Single arm preacher cable curls Exercise F) Drag cable curls


NOTES

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Week 3 & 9

LEG & CALVES EXERCISE Exercise A) Front squats Exercise B) Single legged leg press Exercise C) Box squats Exercise D) Free standing body weight squats Exercise E) Barbell Romanian deadlifs Exercise F) Single legged lying leg curls Exercise G) Weighted glute bridges Exercise H) Standing cal raises

SETS

REPS

x3 x3 x3 x3 x3 x3 x3 x7

10-12 15-20 10-12 50 8-10 12-15 12-15 10-12

Chest, triceps & deltoids EXERCISE Exercise A) Decline dumbbell press Exercise B) Decline smith machine press Exercise C) Cable cross-overss Exercise D) Flat cable lies Exercise E) Upright rows Exercise F) Lying single arm dumbbell extensions Exercise G) Close grip dips (weighted if necessary)

SETS

REPS

x3 x3 x3 x3 x4 x4 x3

10-12 12-15 15-20 15-20 15-20 6-8 8-12

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Back & biceps EXERCISE Exercise A) Sumo deadlifs Exercise B) Bent over dumbbell rows Exercise C) Seated machine rows Exercise D) T-bar rows Exercise E) Alternating cable curls Exercise F) Lying down straight bar cable curls (on bench)

SETS

REPS

x3 x3 x3 x3 x4 x3

8-10 12-15 15-20 20-25 15-20 15-20

Active recovery day

Shoulders & calves EXERCISE Exercise A) Seated military press Exercise B) Seated shoulder machine press Exercise C) Upright rows Exercise D) Single arm side lateral cable raises Exercise E) Dumbbell shrugs Exercise F) Seated cal raises

SETS

REPS

x3 x3 x3 x3 x4 x7

10-12 20-25 10-12 15-20 12-15 10-12

Arms EXERCISE Exercise A) Incline overhead EZ bar extensions Exercise B) Overhead rope extensions Exercise C) Smith machine close grip bench press Exercise D) Single arm preacher curls Exercise E) Wide grip EZ bar curls Exercise F) Hammer curls


SETS

REPS

x3 x3 x3 x3 x3 x3

12-15 15-20 15-20 6-8 10-12 15-20

NOTES

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Week 4 & 10

LEG & CALVES EXERCISE ExerciseA) Squats ExerciseB) Leg press Exercise C) Lying leg curls Exercise D) Standing cal raises

SETS x10 x10 x10 x10

REPS 10 10 15 15

Chest, triceps & deltoids EXERCISE Exercise A) Decline bench press Exercise B) Incline dumbbell lies ExerciseC) Cable pushdowns Exercise D) Side lateral dumbbell raises


REPS 10 10 10 10

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Back & biceps EXERCISE

SETS

ExerciseA) Rack pulls ExerciseB) Wide grip pulldowns Exercise C) Wide grip EZ bar curls

x10 x10 x10

REPS 10 10 10

Active recovery day

Shoulders & calves EXERCISE

SETS

Exercise A) Seated military press Exercise B) Upright rows Exercise C) Seated cal raises

x10 x10 x10

REPS 10 10 10

Arms EXERCISE Exercise A) Close grip bench press Exercise B) Close grip able pushdowns Exercise C) Alternating dumbbell curls Exercise D) Close grip EZ bar curls



REPS 10 10 10 10

NOTES

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Week 5 & 11

LEG & CALVES EXERCISE Superset A) Front squats & back squats Superset B) Leg press & walking lunges Superset C) Leg extensions & goblet squats Superset D) Lying leg curls & partial lying leg curls Superset E) Glute ham raises & dumbbell Romanian deadlifs Superset F) Standing calf raises & seated calf raises

SETS

REPS

x3 x3 x3 x3 x3 x3

8-10 15-20 15-20 12-15 12-15 20-25

Chest, triceps & deltoids EXERCISE Superset A) Incline dumbbell press & incline dumbbell flies Superset B) Flat barbell press & wide stance press ups Superset C) Cable cross-overs & dips Superset D) Cable pushdowns & overhead cable extensions Superset E) Close grip bench press & double handed overhead dumbbell extensions Superset F) Upright rows & side lateral dumbbell raises

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SETS

REPS

x3 x3 x3 x3

12-15 15-20 15-20 12-15

x3

10-12

x3

12-15

Back & biceps EXERCISE Superset A) Rack pulls & bent over barbell rows Superset B) Close grip seated cable rows & bent over

SETS

REPS

x3 x3

8-10 12-15

x3 x3 x3 x3

15-20 15-20 12-15 15-20

dumbbell rows

Superset C) Wide grip pulldowns & close grip pulldowns Superset D) T-bar rows & renegade rows Superset E) Close grip EZ bar curls & wide grip EZ bar curls Superset F) Seated dumbbell curls & seated hammer curls

Active recovery day

Shoulders & calves EXERCISE Superset A) Seated overhead dumbbell press & standing military press Superset B) Side lateral dumbbell raises & front dumbbell raises Superset C) Standing cable face pulls & upright rows

Superset D) Behind the back barbell shrugs & barbell shrugs Superset E) Seated machine shoulder press & arnold press Superset F) Standing cal raises & seated cal raises

SETS

REPS

x3

10-12

x3

15-20

x3 x3 x3 x3

15-20 10-12 12-15 20-25

Active recovery day Active recovery day 27

NOTES

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Week 6 & 12

LEG & CALVES EXERCISE Exercise A) Leg press triple drop set Exercise B) Leg extensions triple drop set Exercise C) Squats drop set Exercise D) Lying leg curls triple drop set Exercise E) High stance leg press triple drop set Exercise F) Seated cal raises

SETS

REPS

x3 x2 x2 x3 x3 x4

6-8 15-20 10-12 6-8 8-10 10-12

Chest, triceps & deltoids EXERCISE

SETS

Exercise A) Incline smith machine press triple dropx3 set Exercise B) Flat cable lies triple drop set x2 Exercise C) Pec dec triple drop set x2 Exercise D) Cable pushdowns triple drop set x4

REPS 8-10 10-12 10-12 6-8

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Back & biceps EXERCISE Exercise A) Close grip seated cable rows triple drop set Exercise B) Rack pulls drop set Exercise C) Wide grip pulldowns triple drop set Exercise D) Seated dumbbell curls triple drop set

SETS

REPS

x3

8-10

x2 x2 x4

8-10 12-15 8-10

Active recovery day

Shoulders & calves EXERCISE Exercise A) Seated military press triple drop set Exercise B) Side lateral dumbbell raises triple drop set Exercise C) Upright rows triple dos set Exercise D) Standing cal raises triple drop set

Active recovery day Active recovery day 30

SETS

REPS

x3

6-8

x3 x3 x4

12-15 10-12 10-12

NOTES

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Gym Rules Training programmes are only effective if you apply them with the correct rules. Take the rules below to every workout and don’t ever let yourself f orget them because they will be the difference between staying the same and change. 1. On all of your sets which are below 10 reps use a 3 second count to control the speed of your training. Any sets above 10 reps use a 2 second count, for the same reason. This will make your muscles work much harder, making them grow more quickly as well as expend more energy which is how you get shredded abs! 2. Intensity is one of the golden rules of effective training which is why you’ve got to get used to keeping a careful eye on the clock, between sets. This will prove to be a really valuable factor in making your body change, as it becomes more efcient at burning fuel and adapting to stressors which is how we get to look sharper.

Putting This Together… You can see that you have 6 weeks training written down, which is then to be repeated once you complete the rst 6 weeks for a second rotation. However it’s more complicated than that, I need to remind you of the principles I shared with y ou before which all go into creating the perfect training programme. Now you have the programme to hand I can explain how these all work. When you go through the rst 6 weeks it’s really important that you keep a diary of all the weight you managed to lift and all the reps you hit… This gives you an indication of where your performance is at right now. What also happens is that your body responds to the stimulus of your new training plan which is how you start to see changes in the way you look, but if you don’t change things up this can be short lived. This is why for the second half of your 12 week programme you need to take those same workouts and add some new rules to your training sessions. These will guarantee change and help avoid plateaus which everybody seems to get caught out by.

During the second 6 week phase of your 12 week programme you need to: 1. Aim to do more weight and reps with every exercise so that you facilitate “progression-al overload” which is the scientic route to building muscle. When you make a muscle do work it hasn’t had to do before it grows, which is why you’ve got to keep your numbers in a diary and beat them in the second half of the 12 week programme. 2. Change your rep count below 10 reps to 4 seconds and to 3 seconds for any rep ranges above 10 reps. This will make the workouts even more challenging for your muscles and become another route to progressive overload. 3. Do one extra set for every exercise during the last 6 weeks of your programme, this means you achieve more overload and you will also burn more energy which is important for the nal half of your transformation. To get those abs popping we need to burn energy!

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Core Training Did you think I had forgotten all about your core training? My training brand has become synonymous with helping people get shredded abs and I think a lot of that comes down to the time I’ve devoted to learning how to train abs properly. So many people just throw in some crunches at the end of their workouts to train abs, but to get serious results you’ve got to be a lot more precise than that.

I’ve made for you a 2 week abdominal & core training programme which you rotate between from one week to the next. This programme will hit all 4 areas of your core which the majority never do. You’ve got your:

1. Transverse abdominus 2. External Obliques 3. Internal Obliques 4. Rectus Abdominus Following this new guide to core training along with your programme above you will be targeting all 4 areas of your core very successfully, with 3 core workouts per week.

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Core Training – Week A)

Workout 1: EXERCISE Exercise A) Hanging knee raises Exercise B) Hanging alternating side knee raises Exercise C) Reverse hyper extensions

SETS 4 x 15 4 x 15 4 x 15

Workout 2: EXERCISE Exercise A) Kneeling cable crunches Exercise B) Side plank 3 x 45 seconds Exercise C) Ab roll outs

SETS 3 x 20 3 x 45 seconds 3 x 20

Workout 3: EXERCISE Exercise A) Incline bench knee roll ups Exercise B) Exercise ball crunches Exercise C) Plank

SETS 3 x 15 3 x 25 3 x 60 seconds

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Core Training – Week B)

Workout 1: EXERCISE Exercise A) Hanging leg raises Exercise B) Hanging alternating side leg raises Exercise C) Weighted reverse hyper extensions

SETS 4 x 15 4 x 15 4 x 10

Workout 2: EXERCISE Exercise A) Lying roll ups Exercise B) Side crunches Exercise C) Weighted Plank

SETS 4 x 15 4 x 20 (per side) 4 x 45 seconds

Workout 3: EXERCISE Exercise A) Reverse kneeling cable crunches Exercise B) Side plank Exercise C) Crunch & reach

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SETS 3 x 20 3 x 60 seconds 3 x 20

NOTES

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That’s your core routine for the next 12 weeks, rotating from one week to the next. Keep your core workouts spread out across the week and try to do them at a separate time to your main workouts. This will help build a stronger metabolism and give more focus to each workout, respectively.

To get the most from your core training follow these 4 steps: 1. Learn to control your breathing so that your abdominal wall moves in synergy with your breathing. As you crunch that’s when you need to be breathing out as hard as you can, so that your abs can squeeze much harder. If you get this the wrong way round you won’t get the results because your abs won’t be working hard enough. Practice your timing sat down right now, it won’t take you long to get it right! 2. If you can train your abs on an empty stomach because you won’t have any bloating or anything else in that area which will affect your connection with your abs as you crunch. If your stomach is full you might not get the same contraction and you might even get abdominal pain, which obviously isn’t good for a productive core workout. 3. Don’t be afraid to use more resistance! Core muscles are just like any other muscle, they respond to exertion and resistance. As your core muscles become stronger and more efcient work them harder by adding resistance so that they adapt, by becoming more pronounced in their appearance.

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Cardio Training To get shredded abs you’re going to have to start working on your cardiovascular conditioning to raise your metabolic rate, burn more energy and gradually remove the layer of fat which is hiding your abs. This isn’t such a complicated subject, you just need to “do” rather than think too much about it. The only rules to cardio are that you have to put the work in and make it a progressive process so that your fat loss doesn’t stagnate.

To really mix things up and give you the best of both worlds I’ve given you a full cardio schedule which includes LISS (low impact steady state cardio) and HIIT (high intensity interval training) so that you’re disrupting the fat from every angle.

Week 1: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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25 minutes LISS 25 minutes LISS 10 HIIT intervals 25 minutes LISS 25 minutes LISS OFF OFF







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35 minutes LISS 35 minutes LISS 14 HIIT intervals 35 minutes LISS 35 minutes LISS 20 minutes LISS OFF


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40 minutes LISS 40 minutes LISS 16 HIIT intervals 40 minutes LISS 40 minutes LISS 20 minutes LISS 20 minutes LISS



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Just to make sure you’ve got this right I want to explain a couple of things to you about your LISS and HIIT workouts, so you’ve got a specic template to follow.

LISS Sessions: These workouts should be fasted in the morning, ideally power walking outside, on the treadmill, cross-trainer, Stairmaster or even a static bike. You need to work with your heart rate staying around 60-70% of your max, to work optimally. This is a perfect way to help gradually mobilise more body fat and use it as energy.

HIIT Sessions: HIIT workouts should be done on rest days away from the gym and can be done on a sprint track, playing eld or on a Watt bike. You go all out for 15 seconds and then rest for 45 second s… That is one interval! Do as many intervals as the programme asks of you on any given day. HIIT is very effective for pushing your metabolism up because of the oxy gen decit it creates, by pushing your body through the lactate threshold. This is very effective and very intense, which is why the workout only ever lasts for 10-16 minutes.

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NOTES

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Eating For Shredded Abs The workout programme is going to instigate the change in the physic al appearance of your muscles and help burn away the fat, but you’ve got to be in full control of everything that goes into your mouth to create the energy decit required to get shredded abs. Abs are really made in the kitchen, you cannot out do bad eating so make sure that you give as much effort towards your diet as you do to this workout programme. They compliment one another. The amount of diets which are out there can be scary because you don’t really know which one to pick or choose. The diet I’ve got together for the Shredded Effect has got you covered, don’t waste anymore time worrying about anything else out there otherwise it might confuse you and slow you down. Here’s your diet plan, check it out… Shredded Effect Diet Plan:

We’ve got to be real specic about how much food you’re eating so I’ve given you a full calorie and macro based plan to follow. This way we remove the guessing from your life, which will guarantee the results as long as you put the work in. As there will be different sized people following this programme I’ve broke it down into 3 categories to help you tailor it to your own body.

75-85kg Meal 1: 55g oatmeal, 8 egg whites, 1 egg, 25g blueberries with sugar free pancake syrup

Meal 2: 145g chicken breast, 140g white potato, 120g broccoli, 10g almond butter Meal 3: 155g cod, 50g basmati long grain rice, 120g green cabbage Meal 4: 145g chicken breast, 160g sweet potato, 120g broccoli Meal 5: 125g rump steak, 2 eggs, 140g white potato, 120g green cabbage, 2 rice cakes 80g banana Meal 6: Casein ice shake (30g casein protein, 1/2 cup of ice, 500ml chilled water), 12g almonds

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85-95kg Meal 1: 70g oatmeal, 9 egg whites, 2 eggs, 30g blueberries with sugar free pancake syrup

Meal 2: 155g chicken breast, 170g white potato, 120g broccoli, 15g almond Meal 3: 160g cod, 60g basmati long grain rice, 120g green cabbage Meal 4: 155g chicken breast, 190g sweet potato, 120g broccoli Meal 5: 135g rump steak, 2 eggs, 170g white potato, 120g green cabbage, 2 rice cakes 100g banana Meal 6: Casein ice shake (35g casein protein, 1/2 cup of ice, 500ml chilled water), 14g almonds

95-105kg Meal 1: 85g oatmeal, 10 egg whites, 2 eggs, 30g blueberries with sugar free pancake syrup

Meal 2: 165g chicken breast, 190g white potato, 120g broccoli, 20g almond butter Meal 3: 170g cod, 65g basmati long grain rice, 120g green cabbage Meal 4: 165g chicken breast, 210g sweet potato, 120g broccoli Meal 5: 150g rump steak, 2 eggs, 190g white potato, 120g green cabbage, 3 rice cakes 100g banana Meal 6: Casein ice shake (40g casein protein, 1/2 cup of ice, 500ml chilled water), 14g almonds Right there you’ve got your numbers to follow with your meals, but there’s a whole lot more to this before you can get started. Rather than confuse you with loads of different meal sheets full of data I’ve given you the core diet to follow and now I’m going to give you a list of rules to add to this plan. This way it’s really simple for you to take away and start using without too much thought.

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Ulisses 8 Diet Rules For Shredded Abs: Each one of these rules has to be plugged into your diet plan because they all have their own part to play. Look at these as the ne tuning to your diet plan, when things need adjusting to keep the fat coming off your abs. 1. On training days you are going to be getting some extra energy from the supplements you take during and afterwards. This means that your total calorie intake will be higher on training days, to help with speedy recovery and sustained performance. This will also help keep your metabolic rate jacked up whilst you’re living in a calorie decit. 2. If you drop more than 2.5kg/4lbs in a week, add an extra 150g of white potato and 2 extra rice cakes to your evening meal. This will help keep your metabolic rate robust rather than let it crash early on in your transformation. 3. Cook all your meals with 1 cal spray so that you’re not adding extra hidden calories into your diet. If you were to use lots of oil this could make an extra 200-400 calories per day! 4.

If you haven’t lost any weight or inches off your waist after 2 weeks of sticking to the programme (this is very unlikely, but just in case) then reduce your carbohydrate portions by 15%. If your white potato meal is 150g, then it would be reduced to 127.5g for that meal. 5. Try and be smart about getting variety into your diet by choosing different foods in the store which do the same thing. You have my blessing to swap foods in and out of your diet which rep resent the same macronutrient and calorie reading as l ong as they are healthy! You might want to take a break away from chicken and go for turkey, or cod to salmon. Just watch the macronutrient numbers and adjust your diet where you see t to make your numbers work. 6. Water is an awesome way to jack your metabolism up, make your muscles look bigger, make you stronger, more durable and healthier. On this plan you have got to drink 4 litres of water every day. To add some avour you can add some sliced lemon, lime or add some BCAAs in there as long as they’re calorie free. 7. If you’re eating out then you are going to have to rely on your intuition t o pick the right option. If you’re out in the evening and you’re due to have steak with potato then that shouldn’t be too difcult to get right. Just remember that it’s like you’re going to get more calories from a meal out because of the way it is cooked and the overall portion size. As long as this is an infrequent thing you shouldn’t have to worry, but try and reduce the impact by cutting the fat off the steak and avoiding calorie dense dressings. 8. I know I’m going to get a lot of questions about cheat meals so I’m going to address it here right now. On this plan you can have a cheat meal every 3 weeks, but it has to be limited to 600 calories. This will give you a break from your diet but putting that number restriction on there will also stop you going crazy and spoiling all your hard work. This has to be done because it is so easy to over do it and end up eating far too much. The good news is that you get to choose what these 600 calories are, but this meal RE-PLACES your evening meal.

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Making Your Diet Easy: This diet will take a lot of preparation, commitment and forward thinking. Welcome to my world baby, this is how I live my life every day so if you want results like me you’ve got to put in the work the same as me. I’ve done this for over 20 years now so I’ve got a lot of things down to a ne art, making my food prep and planning a lot more efcient than it used to be. Being a father and husband, as well as a very busy guy with my work I have got to be on top of my game all the time otherwise I will start letting things slip.

Here are some of the ways make my food prep easier for me, which you can also do. I don’t cook all my meals the night before or the morning of anymore, not very often anyway. Instead I get all my meals cooked and prepared in one big cook out each week and then keep them refrigerated/frozen for the week. It might only take you an extra few minutes to cook 20 meals rather than 5 meals, so you may as well get it all done in one hit and be set-up for the week. The only meals I do fresh are breakfast and my evening meal with my family which is a really nice way to sustain normality and get my quality time with them. Working in Canary Wharf, out in East London I know a thing or two about dealing with trafc and delays. It’s just unavoidable in the part of the world I live in and work which is why I’ve always got to keep myself prepared for the unexpected. Wherever I go I keep some whey protein with me, some dry oats and something like a banana. In the event of being caught up, or without a meal I resort to adding water to the oats and protein to then just drink it out of my shake whilst eating the fruit. It’s a really quick way of getting some-thing in if I have nothing else to choose from. Just remember about your numbers for the day though! You’ve already seen that you’re eating all through the day and I like to do this with my clients because it keeps you stronger, ready for your workout and makes losing fat easier. Don’t let yourself think that it is OK to start forgetting your meals from time to time because it isn’t! Each meal represents a small contribution towards the goal you’re here for, if you start missing your meals then you will start missing out on your goals as well.

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Using Supplements For Shredded Abs People always ask me if supplements really work and which ones are the best to get shredded abs. Supplements do work but only if you let them, by following your diet and training really hard in the gym… If you do this then they really do work for you! I’ve got so much experience in trying different supplements and seeing how they work with my 20+ years of experience, so I’ve got your back man. I only use BioTech USA supplements for their quality and effectiveness. This supplement plan is purely for The Shredded Effect programme which you’re now following for at least the next 12 weeks. Everything you need is in here, just get these supplements, use them as I’ve said to and follow the rest of the plan.

Whey Isolate Protein You’ve got your protein target for the day right there in front of you, using whey protein isolate will make it much more convenient reaching that number each day. What you also need to remember with whey protein isolate is that it digests so easily, versus conventional food. This is exactly what you need once your workout is nished, because your muscles are starving for amino acids which will help them rebuild after the damage they’ve suffered for the last hour or so. On this plan take a whey isolate protein shake after every workout, totalling an extra 35g of protein on top of the food you are eating for maximum effect and recovery.

Creatine Creatine is a really misunderstood supplement for fat loss because it is thought to cause water retention underneath the skin. Creatine pulls water into the muscle, making the water retention caused by creatine “intramuscular” rather than subcutaneous. Creatine is an amazing addition to your supplement stack for this programme because it helps you train harder, maintain your endurance, lift bigger weights and get bigger. This means that you’re actually going to nd it easier to drop fat as you’re now training that little bit harder each workout.

L-Carnitine This is a natural amino acid which is really effective for burning extra body fat, which you use before your workouts and in the morning. Here’s the magic bit… L-Carnitine acts as a transportation system to the fat which is stored in your adipose tissue, taking it straight to the cell where it is then burned as energy. Over time this helps lower your body fat reading, making it a really worthwhile staple product for this programme. As a byproduct of being able to use more stored fat for energy you will probably feel an improvement in your own energy as well.

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BCAAs You’ve got to be using BCAAs to see recovery happen quickly enough because they work as a main component of muscle repair and building, once you’ve recovered. During your cardio and workout you can take BCAAs to stop your muscle being used as fuel which will only mean you end up with less muscle mass. The idea on this programme is to stay in a calorie restricted state whilst doing the utmost to keep on to your muscle at the same time so come the end of your t ransformation you’ve still got all of your muscle ready to show off as the fat disappears.

Fat Burner This is the nal product you’re going to be using on this plan… A natural, thermogenic agent to make you burn more calories for doing nothing! Thermogenesis describes the sensation of your body warming up internally, which means that it starts burning more energy. You end up getting extra fat loss each week for doing no extra work and they al-so help with appetite management which can be really useful when you’re hungry! That’s all of the supplements I want you to take on this programme, no more and no less! Don’t cut corners on this, get each product in ready for day 1 so that you’re off to a ying start with me.

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The Shredded Effect Ulisse

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