These macro and calorie counted meal plans will get you totally shredded in only 4 weeks. That’s why I have created an insanely simple, jailhouse meal plan to get you totally jacked. I get also that the shelves are bare and trips to the supermarket are limited. Finally, eat a solid diet and get at least 8 hours of sleep every night. I get that you just want to be told what to do. (Feel free to do your optional cardio workout on your “off days.”) Go as heavy as you can for each exercise while maintaining great technique and matching the rest period. Our Certified V Shred Coaches can build a plan designed for your body type. ![]() Get at least 24 hours of rest in between strength workouts. Take the FREE Body Type quiz to find out exactly what diet and exercises will. This 4-week plan will require you to go that extra mile apart from indulging in a calorie deficit diet plan and continuous exercising. Intense exercise is immensely beneficial in building that muscle and simultaneously results in the long-run build-up. ![]() How It Worksįollow this program for the next four weeks to see the maximal effect. A weight loss plan comprises 60 of the diet and 40 of exercise. This is how you get ready for summer, guys. Finally, we’ll throw in a cardio day engineered to spike your metabolism and shed that last layer of fat. Then, you’ll perform a ton of volume under strict rest periods to stimulate more growth hormone and testosterone production for better results. We blend all the best strength exercises with intense set and rep protocols to help you add muscle while melting the fat. But if you still have some extra fat to lose, you’ll need to crank up the intensity to boost your results without having to spend a ton of time in the gym. Now is the time to put the finishing touches on your body before you hit the beach, go on vacation, or just start wearing more T-shirts and shorts.
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