I Got Shredded In 30 Days, Just To Have Abs

By rjoachim | August 14, 2023
  • Strength train 3-4 times per week. Focus on compound exercises that work multiple muscle groups at once, such as squats, deadlifts, bench presses, and pull-ups.
  • Do high-intensity interval training (HIIT) 2-3 times per week. HIIT is a great way to burn calories and fat quickly.
  • Eat a healthy diet that is high in protein and low in processed foods. Aim to eat 1-1.5 grams of protein per pound of body weight each day.
  • Track your calories and macros. This will help you make sure you are eating enough food to support your workouts and losing enough calories to lose fat.
  • Get enough sleep. Sleep is essential for muscle growth and recovery. Aim for 7-8 hours of sleep per night.
  • Be patient and consistent. Getting shredded takes time and effort. Don’t get discouraged if you don’t see results immediately. Just keep working hard and you will eventually reach your goals.

Here is a sample workout plan that you can follow to get shredded in 30 days:

Day 1: Chest and triceps

  • Bench press: 3 sets of 8-12 reps
  • Incline dumbbell press: 3 sets of 8-12 reps
  • Dumbbell flyes: 3 sets of 10-15 reps
  • Triceps pushdowns: 3 sets of 10-15 reps
  • Overhead triceps extensions: 3 sets of 10-15 reps

Day 2: Back and biceps

  • Pull-ups: 3 sets of as many reps as possible
  • Barbell rows: 3 sets of 8-12 reps
  • Seated cable rows: 3 sets of 10-15 reps
  • Bicep curls: 3 sets of 10-15 reps
  • Hammer curls: 3 sets of 10-15 reps

Day 3: Legs and shoulders

  • Squats: 3 sets of 8-12 reps
  • Leg press: 3 sets of 10-15 reps
  • Leg extensions: 3 sets of 10-15 reps
  • Hamstring curls: 3 sets of 10-15 reps
  • Overhead press: 3 sets of 8-12 reps
  • Lateral raises: 3 sets of 10-15 reps

Day 4: Rest

Day 5: Repeat

This is just a sample workout plan. You may need to adjust it based on your individual fitness level and goals. Be sure to listen to your body and take rest days when needed.

Here is a sample meal plan that you can follow to get shredded in 30 days:

  • Breakfast: Oatmeal with berries and nuts
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Lean protein with vegetables
  • Snacks: Hard-boiled eggs, Greek yogurt, fruits, vegetables

This is just a sample meal plan. You may need to adjust it based on your individual calorie and macro needs. Be sure to eat plenty of protein and healthy fats, and limit your intake of processed foods, sugar, and unhealthy fats.

Getting shredded in 30 days is a challenge, but it is possible with hard work, dedication, and a healthy diet. Follow the tips above and you will be well on your way to achieving your goals.

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