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Six Week Shred: Customize Your Fitness Plan

This document discusses modifying a six week fitness program called Six Week Shred to accommodate different goals. It outlines tweaks for those wanting to focus on fat loss and muscle toning versus mass gain and muscular development. For mass gain, it recommends consuming more calories than burned each week through a calorie surplus, skipping cardio, and potentially using a mass gainer supplement. Customizing the program in this way aims to help people achieve their specific physique goals.

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Rahul kumar
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927 views1 page

Six Week Shred: Customize Your Fitness Plan

This document discusses modifying a six week fitness program called Six Week Shred to accommodate different goals. It outlines tweaks for those wanting to focus on fat loss and muscle toning versus mass gain and muscular development. For mass gain, it recommends consuming more calories than burned each week through a calorie surplus, skipping cardio, and potentially using a mass gainer supplement. Customizing the program in this way aims to help people achieve their specific physique goals.

Uploaded by

Rahul kumar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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SIX WEEK SHRED

MODIFYING THIS PROGRAM

Hey, there! I’m so excited to watch you transform your physique during these six weeks. And, at
the end of the day, everyone has different goals. To accommodate this, we can tweak Six Week
Shred slightly to help you achieve your specific goals.

Fat Loss / Muscle Toning


By design, Six Week Shred focuses on fat loss, while developing and maintaining muscle mass.
If you’re a little “thicker” than you’d like to be, and you’re on a quest to showcase your abs, Six
Week Shred is a perfect choice. You won’t need to modify or change anything in the course.

Mass Gain / Muscular Development


If you’re smaller-massed, and really want to focus on developing your muscles, we’ll want to
modify a few things. This is for people that are extremely skinny, and want bigger shoulders,
pecs, and arms.

- First, ​you’ll want to swap the calorie deficits for a SURPLUS​. This means, every day
and week, we’ll want to be consuming MORE calories than we burn. Those extra
calories let our body focus on getting bigger – providing a structure for muscle to grow at
a turbocharged rate. For example, Week 1, you’d want to consume 500 calories OVER
your Sedentary TDEE.
- Second, ​you’ll want to skip the cardio​ found in Six Week Shred. Cardio is awesome
for heart health, but it ultimately burns calories. If we’re in a surplus, we want to STAY in
a surplus. Doing cardio will work against our surplus, so we’ll want to skip it during these
six weeks.
- Lastly, while optional,​ I’d recommend looking into a Mass Gainer supplement​. It’s not
needed, but it can help if you struggle to consume enough calories. It’s essentially a
protein powder that’s been loaded with extra carbs and calories to help with hitting your
macros.
- After the six weeks, ​you can run this program again without tweaking it,​ which will
take your newly larger physique and help lean it out, exposing your killer abs
underneath.

Have any more questions? Post them in the Facebook group so I can help!

GROUP:
https://www.facebook.com/groups/hagerfit/

You can also find me here!


http://instagram.com/alexhager

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