hardcore 40: blast fat and get shredded in 40 days! (muscle & strength)

5/28/2018 Hardcore 40: Blast Fat and Get Shredded in 40 Days! (Muscle & Strength)

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Hardcore 40:Blast Fat andGet Shredded in 40

Days!

The Hardcore 40 combines a high-speed, fat burning workout system with HIIT cardio

and a precision diet to melt away fat and leave behind muscle.

Its time for all out war on fat. You have a goal look good by Summer, lean out before your next birthday,

or drop the freshman 15 and now you need a plan. Youve read and researched until your eyes couldnt

take any more, and youre beyond frustrated. The pounds arent coming off, and you dont know what to do.

Stop and listen. Now is the time for results. No more reading. No more researching. You have a goal, and its

time to get there.

The Hardcore 40 Programis your saving grace. It does not present you with ideas or concepts. It is a

specific program designed to maximize fat loss and muscle retention over the course of the next 40 days.

This program tells you how to train, what to eat and how to perform cardio to get shredded fast! It's not

easy, but you can expectresults.

So let's get moving moving. Youll be well on your way to six pack and shredded in no time.

Quick jump to the sub-sections on this page:

1. Program Pillar #1: Fuel (Food)

2. Samplepeak, holdand lightday meal plans

3. Program Pillar #2: Fire (Weight Training)

4. Program Pillar #3: Flashpoint (HIIT)

5. Hardcore 40 program template

6. Weight training workouts A & B

7. Program notes

8. Recommended supplements

Program Pillar #1: Fuel (Food)

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2/21

Cycling carbs is an effective fat-burning strategy. The Hardcore 40diet utilizes a zig-zagging, or cycling of

calories and carbs to keep your metabolic fire stoked and high. On a day to day basis, the only

macronutrient you will be changing or cycling will be carbohydrates

(http://www.muscleandstrength.com/store/category/carbohydrates.html). Protein

(http://www.muscleandstrength.com/store/category/protein.html) and fat intake will remain consistent

throughout all training days, making this a fairly simple diet (http://www.muscleandstrength.com/diet-and-

nutrition/main.html) to follow.

By rotating carbs and confusing your body, you will fight off metabolic adjustment. Fat burning will remain

consistent over the next 40 days.

1. Peak Day. This is a higher carb and calorie day. You will eat 2600 calories, which includes 280 grams

of protein (http://www.muscleandstrength.com/store/category/protein.html), 235 grams of carbs(http://www.muscleandstrength.com/store/category/carbohydrates.html), and 60 grams of fat.

2. Hold Days. This is an "average" calorie and carb day. You will eat 2300 calories, which includes 280

grams of protein, 160 grams of carbs and 60 grams of fat.

3. Light Days. This is a lower calorie and carb day. You will eat 2000 calories, which includes 280 grams

of protein, 85 grams of carbs and 60 grams of fat.

Eating Cycle You will following a 4 day eating cycle of: peak day, hold day, light day, hold day. This 4 day

pattern will be repeated 10 times during the course of the 40 day program.

Day 1: Peak Day. 2,600 calories, 235 grams of carbs, 280 grams of protein, 60 grams of fat.

Day 2: Hold Day- 2,300 calories, 160 grams of carbs, 280 grams of protein, 60 grams of fat.

Day 3: Light Day- 2,000 calories, 85 grams of carbs, 280 grams of protein, 60 grams of fat.

Day 4: Hold Day- 2,300 calories, 160 grams of carbs, 280 grams of protein, 60 grams of fat.

Meal Frequency It is best to eat smaller meals every 2

to 3 hours. This will provide your body with a constant

supply of fuel and protein

(http://www.muscleandstrength.com/store/category/protein.html), allowing for optimal fat loss

(http://www.muscleandstrength.com/store/category/fat-loss.html) and muscle building or retention. How many

meals you eat per day is an individual thing, but anywhere from 5 to 7 is optimal. Plan your meals around

your schedule, and make them convenient. You dont want frequent eating to become a burden. And dont

forget sometimes a simple protein shake and a piece of fruit is your best option!

Protein Food Choices The best protein choices are fish (tilapia, salmon, tuna), lean meat (chicken,

ground turkey, lean beef), protein powders (http://www.muscleandstrength.com/store/category/protein.html),

eggs and low fat milk and cheese. Try to eat a minimum of 30 to 40 grams of protein per meal.

Carb Food Choices- Carbs (http://www.muscleandstrength.com/store/category/carbohydrates.html)

encompass a wide variety of foods, healthy and unhealthy. Stick with fruit (bananas, strawberries,

blueberries, apples, oranges), veggies (broccoli, asparagus, cauliflower, spinach), and healthier grains such

as quinoa, wild rice, oatmeal, and wheat. Remember that most fruit and veggie carb sources such as

strawberries, apples, spinach, tomatoes and broccoli allow you to eat more without being calorie dense.

Fat Food Choices Fats are the hardest macronutrient to monitor. It is best to plan out your daily meals,

allotting the required protein and carbs first. Then, research and find out the fat content in these foods. If

you find that you are not getting enough daily fat intake, consider adding small amounts of olive oil,

almonds, and avocados to your daily meal plan. You can also supplement with fish oil and other essential

fatty acids (http://www.muscleandstrength.com/store/category/oils-efas.html) (EFAs

(http://www.muscleandstrength.com/store/category/oils-efas.html)).

Sample Meal Plans - Peak Day, Hold Day and Light Day

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3/21

Peak Day - Sample M eal Plan

Peak Day - Sample M eal Plan

Meal Food

Meal

1

1/2 cup cooked oats, 2 large eggs, 1 scoop whey protein

(http://www.muscleandstrength.com/store/category/protein/whey-protein.html)

Meal

2

1 medium banana, 6 oz chicken

Meal

3

1 cup cooked quinoa, 1/4 cup salsa, 1 can tuna (5 oz)

Meal

4

1 oz roasted almonds, 2 cups cooked broccoli, 5 oz tilapia

Meal

5

(Pre-workout (http://www.muscleandstrength.com/store/category/pre-workout.html)) -

1 scoop whey protein, 4 oz strawberries

Meal

6

(Intra-workout (http://www.muscleandstrength.com/store/category/intra-workout.html))

- 1 scoop whey protein

Meal

7

4 oz lean ground turkey, 8 oz cooked wild rice, 2 cups asparagus

2600 Calories

280 grams protein, 235 grams of carbs, 60 grams of fat

Hold Day - Sample Meal Plan

Hold Day - Sample Meal Plan

Meal Food

Meal

1

1 medium banana, 10 egg whites

Meal

2

1 oz walnuts, 2 scoops whey protein

(http://www.muscleandstrength.com/store/category/protein/whey-protein.html), 1medium orange

Meal

3

6 oz pink salmon, 4 oz wild rice

Meal

4

5 oz 80% lean ground beef, 2 cups cooked spinach

Meal

5


1 scoop whey protein, 1 medium apple

Meal

6



Meal

7

6 oz chicken breast, 1 cup cooked carrots, 5 oz cooked quinoa

2300 Calories


Light Day - Sample Me al Plan

Light Day - Sample Me al Plan

Meal Food

Meal

1

1/2 cup blueberries, 8 egg whites, 1 oz cheddar cheese

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4/21

Meal

2

2 scoops whey protein, 4 oz strawberries

Meal

3

1/2 cup cooked wild rice, 6 oz tilapia, 1/2 cup cooked broccoli

Meal

4

1 oz roasted almonds, 5 oz canned tuna

Meal

5


1 scoop whey protein, 4 oz strawberries

Meal

6



(http://www.muscleandstrength.com/store/category/protein/whey-protein.html)

Meal

7

6 oz lean ground turkey, 1/2 cup cooked wild rice, 1/2 cup asparagus

2000 Calories


Program Pillar #2: Fire (Weight Training)

Muscle building over the course of the next 40 days will focus on two metabolism-jolting training styles:

1. Heavy Complex. (Heavy Weight, Short Rest) Utilizing heavy compound exercises

(http://www.muscleandstrength.com/exercises/compound.html), you will perform 3 sets with only 60

seconds of rest between each set. Compound lifts blast multiple bodyparts, requiring a greater effort

and causing you to expend more energy. Training with heavy weight maximizes muscle retention and

gains. The more muscle you have, the more calories you burn.

2. Light Complex. (Light Weight, High Reps) Once again using compound movements

(http://www.muscleandstrength.com/exercises/compound.html), you will perform two higher rep sets with

only 60 seconds of rest between sets. During the first set of a light complex, you will be working within

the 15 to 20 rep range. For the second set, you will drop to a lighter weight and aim for 20 to 30 total

reps. If you cant complete the minimum amount of reps, rack the weight, count to 5, and attempt to

knock out the last several reps that you missed.

Workout Fre quency You will be following a 2 days on, 1 day offworkout schedule. On training days, you

will be performing both weight training and cardio. Off days are truly that off days. This is a workout

frequency of nearly 5 days per week, and may be more then you are accustomed to. Hang in there. Training

during this 40 period is intense, but worth it!
http://www.muscleandstrength.com/exercises/compound.htmlhttp://www.muscleandstrength.com/exercises/compound.htmlhttp://www.muscleandstrength.com/store/category/protein/whey-protein.htmlhttp://www.muscleandstrength.com/store/category/intra-workout.htmlhttp://www.muscleandstrength.com/store/category/pre-workout.html


5/21

Workout Structure You will be rotating between three workouts

(http://www.muscleandstrength.com/workouts/main.html): push, pull and legs. Push days focus on hitting the

chest, shoulders and triceps. Pull days blast your back, biceps and abs. On leg day, you will hammer your

quads, hamstrings and calves.

Push Day- Chest (http://www.muscleandstrength.com/exercises/chest.html), Shoulders

(http://www.muscleandstrength.com/exercises/shoulders.html) and Triceps

(http://www.muscleandstrength.com/exercises/triceps.html)

Pull Day- Back (http://www.muscleandstrength.com/exercises/back.html), Biceps

(http://www.muscleandstrength.com/exercises/biceps.html) and Abs

(http://www.muscleandstrength.com/exercises/abs.html)

Leg Day- Quads (http://www.muscleandstrength.com/exercises/quads.html), Hamstrings

(http://www.muscleandstrength.com/exercises/hamstrings.html) and Calves(http://www.muscleandstrength.com/exercises/calf.html)

Workout Exercises As mentioned, you will be rotating between heavy and light complexes. During the

course of each workout, you will perform 8 total complexes 4 heavy complexes and 4 light complexes.

Each workout should last 45 minutes to one hour.

Progression One of the keys to challenging yourself during workouts is to work for more reps and weight

on every set. This is calledprogression. Never waste a set! When you hit the high end of the rep range for

an exercise, add weight.

Failure Do not train to failure. Use your instincts, and try to end a set one rep before positive failure. If

you have doubts about the next rep, stop the set.

Program Pillar #3: Flash Point (HIIT)

HIIT, or high intensity interval training, is a form of cardio used by the muscle building community because of

its effectiveness at burning stubborn fat. HIIT training involves alternating between extremely intense

exercise periods (in which your heart is beating at about 80 to 90% of its maximum heart rate), and lower

intensity periods. Lower intensity exercise can also be substituted with periods of complete rest.

There are many ways to perform HIIT cardio. During the Hardcore 40 Program, you will be utilizing both

running and biking. Feel free to insert your favorite form of cardio (such as stairmaster, jumping rope,

swimming, etc.) into the program, but remember to stick to the intensity template.

You will be performing HIIT cardio on weight training days only. Resist the urge to do any training on

schedule rest days. Your body needs rest to function properly. Too much cardio exercise can actually

decrease muscle mass and make it harder for you to recover in between weight training sessions. Here is

the intensity template:

1. Warmup Warmup for 4 minutes. This period is low intensity, and is used to get the blood flowing.

2. Intervals You will be performing 16 total intervals. Each interval consists of a 30 seconds high

intensity period, followed by a 30 second low intensity period.

Rest If you are winded, it is completely acceptable to rest instead of performing the 30 seconds of low

intensity work. But push yourself! Try to improve, and make it a goal to complete the entire 20 minute period

with no rest whatsoever.

When To Perform HIIT Try to perform your HIIT sessions immediately after lifting weights. Research

reveals you will burn more calories and fat this way.

HIIT Variety Do you need to stick with only two forms of HIIT training? No. As long as you are hitting HIIT

on your training days, you can use whatever form of HIIT that works best for you, on any training day.

The Hardcore 40 Program Template

The following table breaks down how you will be training and what you will be eating for each of the 40 days:

Hardcore 40 - The 40 Days

Day Fuel (Diet) Fire (Lifting) Flashpoint (HIIT)

Day 1 Peak Push - A Run

Day 2 Hold Pull - A Bike

Day 3 Light OFF OFF
http://www.muscleandstrength.com/exercises/calf.htmlhttp://www.muscleandstrength.com/exercises/hamstrings.htmlhttp://www.muscleandstrength.com/exercises/quads.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/biceps.htmlhttp://www.muscleandstrength.com/exercises/back.htmlhttp://www.muscleandstrength.com/exercises/triceps.htmlhttp://www.muscleandstrength.com/exercises/shoulders.htmlhttp://www.muscleandstrength.com/exercises/chest.htmlhttp://www.muscleandstrength.com/workouts/main.html


6/21

Day 4 Hold Legs - A Run

Day 5 Peak Push - B Bike

Day 6 Hold OFF OFF

Day 7 Light Pull - B Run

Day 8 Hold Legs - B Bike

Day 9 Peak OFF OFF

Day 10 Hold Push - A Run

Day 11 Light Pull - A Bike

Day 12 Hold OFF OFF

Day 13 Peak Legs - A Run

Day 14 Hold Push - B Bike

Day 15 Light OFF OFF

Day 16 Hold Pull - B Run

Day 17 Peak Legs - B Bike

Day 18 Hold OFF OFF

Day 19 Light Push - A Run


Day 21 Peak OFF OFF


Day 23 Light Push - B Bike

Day 24 Hold OFF OFF

Day 25 Peak Pull - B Run

Day 26 Hold Legs - B Bike


Day 28 Hold Push - A Run

Day 29 Peak Pull - A Bike

Day 30 Hold OFF OFF

Day 31 Light Legs - A Run

Day 32 Hold Push - B Bike

Day 33 Peak OFF OFF

Day 34 Hold Pull - B Run

Day 35 Light Legs - B Bike


7/21

Day 36 Hold OFF OFF

Day 37 Peak Push - A Run




Weight Training Workouts A&B

Push Workout A

Push Workout A

Exercise Sets Reps

Bench Press (http://www.muscleandstrength.com/exercises/barbell-

bench-press.html) - Heavy Complex*

3 8 to 10

Reps on

1st Set

Bench Press (http://www.muscleandstrength.com/exercises/barbell-

bench-press.html) - Light Complex

2 15 to 20,

20 to 30

Incline DB Bench Press

(http://www.muscleandstrength.com/exercises/incline-dumbbell-bench-

press.html) - Heavy Complex*

3 8 to 10

Reps on

1st Set

Incline DB Bench Press

(http://www.muscleandstrength.com/exercises/incline-dumbbell-bench-

press.html) - Light Complex

2 15 to 20,

20 to 30

Military Press (http://www.muscleandstrength.com/exercises/military-


3 8 to 10

Reps on

1st Set

Military Press (http://www.muscleandstrength.com/exercises/military-


2 15 to 20,

20 to 30

Seated French Press

(http://www.muscleandstrength.com/exercises/overhead-barbell-

extension.html) - Heavy Complex*

3 8 to 10

Reps on

1st Set

Seated French Press

(http://www.muscleandstrength.com/exercises/overhead-barbell-

extension.html) - Light Complex

2 15 to 20,

20 to 30

* Note on Heav y Complexes: Pick a weight that allows you to per form 8 to 10 reps

on the first set. Do not worry about the rep total on the second and third sets. Do

as many as possible. Because of the limited rest between sets, your rep totals will

drop.

Push Workout B

Push Workout B

Exercise Sets Reps

Dumbbell Bench Press

(http://www.muscleandstrength.com/exercises/dumbbell-bench-


3 8 to 10

Reps on

1st Set

Dumbbell Bench Press

(http://www.muscleandstrength.com/exercises/dumbbell-bench-


2 15 to 20,

20 to 30
http://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/overhead-barbell-extension.htmlhttp://www.muscleandstrength.com/exercises/overhead-barbell-extension.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.html


8/21

Weighted Chest Dip

(http://www.muscleandstrength.com/exercises/weighted-chest-dip.html) -

Heavy Complex*

3 8 to 10

Reps on

1st Set

Incline Bench Press

(http://www.muscleandstrength.com/exercises/incline-bench-press.html)

- Light Complex

2 15 to 20,

20 to 30

Seated Dumbbell Press

(http://www.muscleandstrength.com/exercises/standing-dumbbell-


3 8 to 10

Reps on

1st Set

Seated Dumbbell Press

(http://www.muscleandstrength.com/exercises/standing-dumbbell-


2 15 to 20,

20 to 30

Close Grip Bench Press

(http://www.muscleandstrength.com/exercises/close-grip-bench-


3 8 to 10

Reps on

1st Set

Close Grip Bench Press

(http://www.muscleandstrength.com/exercises/close-grip-bench-


2 15 to 20,

20 to 30




drop.

Pull Workout A

Pull Workout A

Exercise Sets Reps

Barbell Rows (http://www.muscleandstrength.com/exercises/bent-

over-barbell-row.html) - Heavy Complex*

3 8 to 10 Reps

on 1st Set

Barbell Rows (http://www.muscleandstrength.com/exercises/bent-

over-barbell-row.html) - Light Complex

2 15 to 20, 20

to 30

Weighted Pull Up (http://www.muscleandstrength.com/exercises/wide-

grip-pull-up.html) - Heavy Complex*

3 8 to 10 Reps

on 1st Set

Lat Pull Down (http://www.muscleandstrength.com/exercises/lat-pull-

down.html) - Light Complex

2 15 to 20, 20

to 30

Barbell Curl (http://www.muscleandstrength.com/exercises/standing-

barbell-curl.html) - Heavy Complex*

3 8 to 10 Reps

on 1st Set

Barbell Curl (http://www.muscleandstrength.com/exercises/standing-

barbell-curl.html) - Light Complex

2 15 to 20, 20

to 30

Weighted Situp (http://www.muscleandstrength.com/exercises/sit-

up.html) - Heavy Complex

3 10 to 15

Reps on 1st

Set

Weighted Situp (http://www.muscleandstrength.com/exercises/sit-

up.html) - Light Complex

2 15 to 20, 20

to 30




drop.

Pull Workout B

Pull Workout B

Exercise Sets Reps
http://www.muscleandstrength.com/exercises/sit-up.htmlhttp://www.muscleandstrength.com/exercises/sit-up.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/weighted-chest-dip.html


9/21

Seated Cable Row

(http://www.muscleandstrength.com/exercises/seated-row.html) - Heavy

Complex*

3 8 to 10

Reps on 1st

Set

Seated Cable Row

(http://www.muscleandstrength.com/exercises/seated-row.html) - Light

Complex

2 15 to 20, 20

to 30

Close Grip Lat Pull Down

(http://www.muscleandstrength.com/exercises/close-grip-pull-

down.html) - Heavy Complex*

3 8 to 10

Reps on 1st

Set

Close Grip Lat Pull Down

(http://www.muscleandstrength.com/exercises/close-grip-pull-

down.html) - Light Complex

2 15 to 20, 20

to 30

Seated Dumbbell Curl

(http://www.muscleandstrength.com/exercises/seated-dumbbell-

curl.html) - Heavy Complex*

3 8 to 10

Reps on 1st

Set

Seated Dumbbell Curl

(http://www.muscleandstrength.com/exercises/seated-dumbbell-

curl.html) - Light Complex

2 15 to 20, 20

to 30

Weighted Crunch

(http://www.muscleandstrength.com/exercises/weighted-crunch.html) -Heavy Complex

3 10 to 15

Reps on 1stSet

Weighted Crunch

(http://www.muscleandstrength.com/exercises/weighted-crunch.html) -

Light Complex

2 15 to 20, 20

to 30




drop.

Legs Workout A

Legs Workout B

Exercise Sets Reps

Squat (http://www.muscleandstrength.com/exercises/squat.html) - Heavy

Complex*

3 8 to 10

Reps on

1st Set

Leg Press (http://www.muscleandstrength.com/exercises/45-degree-leg-


2 15 to 20,

20 to 30

Hack Squat (http://www.muscleandstrength.com/exercises/hack-

squat.html) - Heavy Complex*

3 8 to 10

Reps on

1st Set

Barbell Lunge (http://www.muscleandstrength.com/exercises/barbell-

lunge.html) - Light Complex

2 15 to 20,

20 to 30

Romanian Deadlift (http://www.muscleandstrength.com/exercises/stiff-

leg-deadlift-aka-romanian-deadlift.html) - Heavy Complex*

3 8 to 10

Reps on

1st Set

Romanian Deadlift (http://www.muscleandstrength.com/exercises/stiff-

leg-deadlift-aka-romanian-deadlift.html) - Light Complex

2 15 to 20,

20 to 30

Seated Calf Raise (http://www.muscleandstrength.com/exercises/seated-

calf-raise.html) - Heavy Complex

3 10 to 15

Reps on

1st Set

Seated Calf Raise (http://www.muscleandstrength.com/exercises/seated- 2 15 to 20,
http://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/barbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/hack-squat.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/weighted-crunch.htmlhttp://www.muscleandstrength.com/exercises/weighted-crunch.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/close-grip-pull-down.htmlhttp://www.muscleandstrength.com/exercises/close-grip-pull-down.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.html


10/21

calf-raise.html) - Light Complex 20 to 30




drop.

Legs Workout B

Legs workout B

Exercise Sets Reps

Front Squat (http://www.muscleandstrength.com/exercises/front-

squat.html) - Heavy Complex*

3 8 to 10

Reps on

1st Set

Leg Press (http://www.muscleandstrength.com/exercises/45-degree-

leg-press.html) - Light Complex

2 15 to 20,

20 to 30

Dumbbell Lunge

(http://www.muscleandstrength.com/exercises/dumbbell-lunge.html) -

Heavy Complex*

3 8 to 10

Reps on

1st Set

Dumbbell Step Up

(http://www.muscleandstrength.com/exercises/dumbbell-step-up.html) -

Light Complex

2 15 to 20,

20 to 30

DB Stiff Leg Deadlift

(http://www.muscleandstrength.com/exercises/dumbbell-stiff-leg-

deadlift.html) - Heavy Complex*

3 8 to 10

Reps on

1st Set

DB Stiff Leg Deadlift

(http://www.muscleandstrength.com/exercises/dumbbell-stiff-leg-

deadlift.html) - Light Complex

2 15 to 20,

20 to 30

Standing BB Calf Raise

(http://www.muscleandstrength.com/exercises/standing-calf-raise.html)

- Heavy Complex

3 10 to 15

Reps on

1st Set

Standing BB Calf Raise

(http://www.muscleandstrength.com/exercises/standing-calf-raise.html)

- Light Complex

2 15 to 20,

20 to 30




drop.

Program Notes

40 Day Cycles Because eating is based on a 4-day cycle, training on a 3-day cycle, and HIIT on a 2-day

cycle, nearly every day will be different. On some days you will hammer legs and eat very few carbs. And on

some off days you will enjoy the luxury of eating more carbs and larger meals.

This structure is designed to keep you mentally engaged, and to help maximize the bodys tendency to

adapt. Your body has a difficult time adapting to a program that is constantly changing.

Diet Planning The key to the Hardcore 40program lies in proper diet planning. It is best to create an

eating template forpeak, holdand light days, and then stick to these templates! Try to build in some food

variety. If you force yourself to eat chicken, rice and broccoli for every meal, you might lose focus and want

to cheat.

Prepare your meals in advance on Sunday. Keep them in the freezer, so during the week you are ready to

roll. Bad planning and preparation will only open the door for you to cheat. You will have moments where

you are tired, from life or your workouts (http://www.muscleandstrength.com/workouts/main.html), and wont

feel like cooking. Always, always, always cook your larger meals in advance.
http://www.muscleandstrength.com/workouts/main.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-stiff-leg-deadlift.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-stiff-leg-deadlift.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-step-up.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/front-squat.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.html


11/21

View all Fat Loss Articles (/articles/burning-fat.html)

Metabolism Everyone has a different metabolism. The calorie structure of this program is designed to

work for most men. If you have an extremely high metabolism, you may need to add in 300 more daily

calories to help stave off muscle loss. If your metabolism has slowed, it may make more sense to lower daily

calories by 200. If any adjustments are make to daily calorie levels, make them only to carbs, and not to

protein and/or fat. Proper protein and fat intake are crucial for good health and maintaining muscle while

losing fat.

Expectations What can you expect during these 40 days? Results! You can expect to maintain your

current muscle mass, and to lose approximately 10 pounds or more, or about a 5% drop in bodyfat

percentage.

Remember, a program is only as good as the effort put into it. Push for progression of weight, plan a solid

diet filled with lots of lean protein, fruits and veggies, and do your cardio!

Recommended Supplements

To amplify your results, consider supplementing with the following:

Pre-workout Supplement(http://www.muscleandstrength.com/store/category/pre-workout.html). A

pre-workout supplement with nitric oxide and caffeine, such as Black Powder

(http://www.muscleandstrength.com/store/mri-black-powder.html) or Dark Rage

(http://www.muscleandstrength.com/store/mhp-dark-rage.html), will fuel you with extra energy and

stamina, allowing you to take your workouts to the next level, speed up your metabolism and wage war

on bodyfat.

Multivitamin(http://www.muscleandstrength.com/store/category/vitamins-minerals/multivitamins.html).

The Hardcore 40is an intense fat loss program. Because you will be eating less and working harder

during this time, a quality multivitamin will insure that there are no holes in your nutrition and diet plan.

Fat Loss Supplement(http://www.muscleandstrength.com/store/category/fat-loss.html). A quality fat

loss product, such as Animal Cuts (http://www.muscleandstrength.com/store/animal-cuts.html),

Meltdown (http://www.muscleandstrength.com/store/meltdown.html) or Lipo 6

(http://www.muscleandstrength.com/store/lipo-6.html), will provide you will a clean energy boost

throughout the day, and help to fight off unwanted food cravings.

Amino Acids (http://www.muscleandstrength.com/store/category/amino-acids.html), BCAAs

(http://www.muscleandstre ngth.com/store/category/amino-acids/bcaas.html) andGlutamine

(http://www.muscleandstrength.com/store/category/glutamine.html).Encourage your body to

hold on to as much muscle as possible by supplement with an amino acid/BCAAs supplement such as

Scivation Xtend (http://www.muscleandstrength.com/store/scivation-xtend.html) or LG Sciences BC +

EAA (http://www.muscleandstrength.com/store/bc-eaa.html). These supplements will also assist in

minimizing muscle soreness.

Related Articles
http://www.muscleandstrength.com/store/bc-eaa.htmlhttp://www.muscleandstrength.com/store/scivation-xtend.htmlhttp://www.muscleandstrength.com/store/category/glutamine.htmlhttp://www.muscleandstrength.com/store/category/amino-acids/bcaas.htmlhttp://www.muscleandstrength.com/store/category/amino-acids.htmlhttp://www.muscleandstrength.com/store/lipo-6.htmlhttp://www.muscleandstrength.com/store/meltdown.htmlhttp://www.muscleandstrength.com/store/animal-cuts.htmlhttp://www.muscleandstrength.com/store/category/fat-loss.htmlhttp://www.muscleandstrength.com/store/category/vitamins-minerals/multivitamins.htmlhttp://www.muscleandstrength.com/store/mhp-dark-rage.htmlhttp://www.muscleandstrength.com/store/mri-black-powder.htmlhttp://www.muscleandstrength.com/store/category/pre-workout.htmlhttps://www.muscleandstrength.com/articles/burning-fat.html


12/21

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RELATED SUPPLEMENTS

Adriana Smith

Posted Sat, 04/24/2010 - 22:56

Hi, I was wondering if this workout could be customized for a woman as well? I am 39 yearsold, 5'7, 139 lbs, and 12% body fat. I was wondering what my calorie intake should be.

Thanks in advance for any suggestions you may have for me or if you have a different

workout plan that would work better for a woman.

Thanks,

Adriana

Steve

Posted Sun, 04/25/2010 - 11:47

The workout principles are basically the same for a woman. To tone up you need

progressive resistance. In general, women tend to respond better to higher rep ranges,

so I would maybe start that you could perform 12 to 15 reps with on the heavy

complexes. Regarding diet, a woman will require fewer calories and less protein. But the

principles are the same. You simply have to find an average calorie intake that allows

you to lose weight, and cycle that with higher carb and lower carb days. If you need help,

PM me:

http://www.muscleandstrength.com/forum/members/bendthebar.html

(http://www.muscleandstrength.com/forum/members/bendthebar.html)

(/articles/cardio-question-

what-type-cardio-be st-fat-

loss.html)

What Type Of Cardio Is Best

For Fat Loss ?

(/articles/cardio-question-

what-type-cardio-be st-fat-

loss.html)

(/articles/get-shredded-by-

summer-resources-to-get-

ripped.html)

Winter Bulk Is Done. Time

To Shed The Fat

(/articles/get-shredded-by-

summer-resources-to-get-

ripped.html)

(/articles/step-by-step-

guide-getting-shredded)

Get Shredded! Step By Step

Guide (/articles/step-by-

step-guide-getting-

shredded)

(/articles/cardio-fat-loss-

high-versus-low-intensity)

Cardio Debate: High

Intensity Versus Low

Intensity (/articles/cardio-

fat-loss-high-versus-low-

intensity)

106

RATE & SHARE

Average: 3.9 (37 votes)

ABOUT THE AUTHOR

M&S Writers (/authors/mands-writer.html)

M&S writers is a collection of all the other writers that

have published content on Muscle and Strength.

View all by M&S Writers (/authors/mands-writer.html)
https://www.muscleandstrength.com/authors/mands-writer.htmlhttps://www.muscleandstrength.com/authors/mands-writer.htmlhttps://www.muscleandstrength.com/articles/cardio-fat-loss-high-versus-low-intensityhttps://www.muscleandstrength.com/articles/cardio-fat-loss-high-versus-low-intensityhttps://www.muscleandstrength.com/articles/step-by-step-guide-getting-shreddedhttps://www.muscleandstrength.com/articles/step-by-step-guide-getting-shreddedhttps://www.muscleandstrength.com/articles/get-shredded-by-summer-resources-to-get-ripped.htmlhttps://www.muscleandstrength.com/articles/get-shredded-by-summer-resources-to-get-ripped.htmlhttps://www.muscleandstrength.com/articles/cardio-question-what-type-cardio-best-fat-loss.htmlhttps://www.muscleandstrength.com/articles/cardio-question-what-type-cardio-best-fat-loss.htmlhttp://www.muscleandstrength.com/forum/members/bendthebar.htmlhttps://www.muscleandstrength.com/comment/reply/1048/3214https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=4llcxq_D21fJBkZeK0vQJt2moBw16V4IaIstNTZPkMQhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=5m5jz505mo28z5Jophk5Bwz9kfTWqvne1h5aKA7SSnAhttps://www.muscleandstrength.com/comment/reply/1048/3215https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=PLEfvHcdzIVBoQcESlHL6C-W0m2ciwPFVjaUzpK12oohttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=DJauyi60km6WTBLtvB9xBn52y5hKfZv9iQpTlElXo1ghttps://www.muscleandstrength.com/store/musclepharm-shaker-bottle.htmlhttps://www.muscleandstrength.com/store/musclepharm-shaker-bottle.htmlhttps://www.muscleandstrength.com/store/testo-hardcore.htmlhttps://www.muscleandstrength.com/store/testo-hardcore.htmlhttps://www.muscleandstrength.com/store/top-sellers.html


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Adriana Smith

Posted Sun, 04/25/2010 - 14:30

Thank you so much for writing back. Yes, I would appreciate your help. I think not

knowing how many calories I should take-in daily has been my problem. I think for the

last 3 months I have been eating between 1200-1400 and some times I wonder if I

am not eating enough. 3 months ago when I really dedicated myself to eating very

healthy 6 times a day eating protein,carbs, and veggies (however not realy cycling

the carbs) I went from 17% to 12% body fat. However my weight never changed. I

started at 139 and I am still at 139. I am defininately more defined and have more

muscle but my clothes are not any looser. Anyway, if you could help me out with my

diet and calorie intake I would really appreciate it.

Take care,

Adriana

Steve

Posted Mon, 04/26/2010 - 07:49

Congrats on losing fat and gaining muscle. This muscle gain will slow. Do you

know what your fat intake was during this time, if any? Sometimes it can be

harder for a woman to intake necessary healthy fats because they are eating

less. Carb cycling should help. If you feel like you're eating too little, I would

suggest you test the water. Try eating 1600 calories for 2 weeks, but eating only

lean meats, fruits and veggies. Try eating no grains during this time, like rice,

etc. This will be a lower carb approach, but with slightly higher calories. A 3

pound loss during this time would be optimal.

Adriana Smith

Posted Mon, 04/26/2010 - 12:21

Ok, I will try your approach. Not eating any starchy carbs will be difficult but I

will give it a try to see how it works out for me in the next two weeks. In the

past I was eating about 35g of fat and I was not really eating any fruits exceptfor apples, should I incorporate more fruits? Also, would I do the carb cycling

after the two weeks or with this plan as well?

Steve

Posted Tue, 04/27/2010 - 08:39

Fruits are fine. Apples, oranges, strawberries, bananas, blueberries. As

far as carb cycling, you could do it after the 2 weeks. Or if you are

receiving a steady weight loss and want to stick with this carb approach,

that is fine as well.

Nick

Posted Sun, 07/22/2012 - 21:04

Hey Steve,

I'm really interested in giving this workout a try. The only problem is

that I only have access to the gym at my work. I work mon-fri. Would

it be possible to switch the days around and do maybe 5 days on ad

rest on the weekend? Or maybe 2 days on and off in the middle of

the week and do cardio on wed and off on the weekends? Your

expert advice would be a lot of help. Thanks!
https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=4llcxq_D21fJBkZeK0vQJt2moBw16V4IaIstNTZPkMQhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=5m5jz505mo28z5Jophk5Bwz9kfTWqvne1h5aKA7SSnAhttps://www.muscleandstrength.com/comment/reply/1048/3222https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=2HvbR-oIBtnrsPsFa3tnoqHIqOC-noxGX_Jc1UMb0tUhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=LD8p_ulrgcWXjpdFkl14Z0sKh0vK7tbyZzQIPwdKyBIhttps://www.muscleandstrength.com/comment/reply/1048/3219https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=QvDzUAuXaLvy1z-O9sL_e2sHGWwNqqMfhm_3HinrwD0https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=4VpI_yknLDgQSANAOtp4iY_91TW9h79WEPE2ElSCxr8https://www.muscleandstrength.com/comment/reply/1048/3217https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=4wNCsdEKq0_JOyo6HbLIvD7tGPH0VoZlvzthbKVNFWEhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=D8NQX2kFeYygk4zWaae6gfI5Nm7LVn8LY5Cc8rpqln0https://www.muscleandstrength.com/comment/reply/1048/3216https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=zrqV_-TrUpb1GVZxCeVeCW2tMhW4j6SneTNBWjk87Ashttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=We0_Ko-CbFM_tEXWg9LZLq3J-tvfy6ZN-inVGA_eXEk


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Also. Im a male, 5'2, 133lbs. I don't know my bf% would you have any

recommendations on the daily calorie input and cycling? Thanks

again! I appreciate your help!

Clifton Payne

Posted Fri, 10/07/2011 - 12:42

I am 5 ft 9 and currently weight 147 lbs I was told I have only 7 percent body fat I am

trying to gain muscle mass I was wondering would this work out plan help me gain

this in this many days and would I be able to keep using this plan on a month tomonth basis because I also noticed that it said the program had some weight loss to

it and that is something that I dont think I want to do the weight loss I mean. I was told

I have a high metabolism and use to live in GNC and of course I use to hget taken its

like the sales people saw a sucker because I said I wanted to gain muscle mass and

with supplements they gave me and workout I still never gained mucle I did however

go from 137 lbs to 147 lbs but that took a total of 1 year so can someone anyone

please help me with this

darren

Posted Wed, 04/03/2013 - 08:44

Hi Steve,

I have been training on and off for 3 years with know direction i weigh about 84kg

15% body fat. I go on holiday in 10 weeks i know i have left it late but would really like

a workout plan that will make me feel more confident any ideas??

Mike

Posted Mon, 04/26/2010 - 11:37

Hello, I was wondering if you can actually gain muscle from this type of routine if tweaked

while losing fat?

George

Posted Mon, 04/26/2010 - 15:56

Thanks for the article. My question is similar to the one above...I'm 5'4 currently at 160lbs, 25

yrs old, and i have been working out consistenly since January, What should my calorie

intake be? Also protein and carb intake? Thank you!

M&S

Posted Tue, 04/27/2010 - 08:34

If you have a fast metabolism, I would run the program at an average of 2500-2600

calories per day. If not stick with the program as is. Protein is the same for all days. So is

fat. For every one hundred extra calories you eat, you need 25 more grams of carbs.

Nicole

Posted Tue, 04/27/2010 - 21:23
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I was wondering on the defintion of " average " in the hold day defintion. I want to to adapt

the calorie numbers for me since a I am a woman. Does average mean:

1) My Maintaince calorie requirment

OR

2) My calorie requirment after a 500 calorie deficit?

Thanks!

Steve

Posted Wed, 04/28/2010 - 08:28

Hi Nicole. Average would be "average between all three days", so it is the average after a

calorie deficit.

Adriana Smith

Posted Fri, 04/30/2010 - 17:19

Hi, I was considering doing this work out. Are you going to be following it? I would love to

have a partner in crime to bounce things off each other. It seems like this is gear more

towards a man but we should be able to see great results as well. I want to start a new

challenge for myself on Monday. I just finished doing a 12 week one and it's time to move

on to something else. Let me know if you are interested. Also, what is your level are you

advanced or just starting out.

Take care,

Adriana

seth

Posted Thu, 04/29/2010 - 09:52

quick question... my BMR per this site is 2800 based on my age/activity. where would i needto set my average for this program? would i be wanting to average around 2300? so that i

maintain an average of 500 less calories? or would i go a bit higher so that my light day was

500 less my BMR... let me know, thanks!

Steve

Posted Thu, 04/29/2010 - 12:28

If your BMR is around 2800, then I would run the program as is. If this isn't moving the

scale after a week, you could drop 200 calories per day. But I think 2300 will be fine.

seth

Posted Thu, 04/29/2010 - 10:08

also, please explain the NOT training to failure... i thought i was supposed to be training to

failure...

Steve

Posted Thu, 04/29/2010 - 12:25
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There is no need to train to failure, especially on every set of every workout. It will

happen occasionally. Simply make sure you are pushing yourself to the point where you

don't think another rep is possible, and during the next workout try to beat that number.

tallon

Posted Fri, 04/30/2010 - 11:12

I notice that this program suggests intra-workout protein as opposed to post-workout

protein/carbs. Is there a reason that the traditional post-workout shake/meal is eliminated? I

only ask because I thought pwo meals were good for you even when trying to burn fat...

I can't wait to try this.

Steve

Posted Fri, 04/30/2010 - 13:27

This is merely a sample template. It is not opposed to PWO protein or carbs at all. Meal 7

is assumed to come after the workout. You can take the intra-workout protein PWO if you

like, or use both an intra-workout and PWO shake.

antonio

Posted Fri, 04/30/2010 - 13:10

if allergic to walnuts, almonds and bananas what else could I substitute for these foods?

Steve

Posted Fri, 04/30/2010 - 13:23

Avacados are good sources of healthy fats. And as far as bananas, pretty much any fruit

of choice will work.

antonio

Posted Fri, 04/30/2010 - 16:17

as well I am allergic to avocados, I usually will eat peanuts or cashews but I have been told

these are not really a good option.

Dobri

Posted Fri, 04/30/2010 - 16:44

I am starting this whole thing from Monday. I`m 17 and i`m 1.80 tall weight 75 Killo`s. I will get

back to you with before and after pics :)

Steve

Posted Fri, 04/30/2010 - 16:52

Looking forward to that!
https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=AEbWUfMoi9DQXZTc_KpmGfy9THGcCHzGdIgeYnH2WBchttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=mvQOke6UQqmeYUIfHdlKvZ13vPlcS2z1vPdrImb2OM8https://www.muscleandstrength.com/comment/reply/1048/3234https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=CXzYj48Y_syUCjYVsatNd914jWvC2SLVhJG552zX32Mhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=P91EG_Q-vYA6iTlUWQu9JhmsRoZ6IzRwbmHczA9Zje0https://www.muscleandstrength.com/comment/reply/1048/3233https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=qM1N1T2FVCw235d7rDTJbm9Kh0VO1bWYmgWnxBtcncQhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=0aZGuF-_b7W-I-bFPpcsLCqzuLhTcqxWGBOS8Gmo3aYhttps://www.muscleandstrength.com/comment/reply/1048/3231https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=T2yeH_pNd7IFd2TnKjKh2ZnkkulPMiZMZaxHXO-9qmYhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=2lpUMvMg7_xNFQGabsABeeuU41CrMRYlm1cBrd7nbwEhttps://www.muscleandstrength.com/comment/reply/1048/3230https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=RZAs6b3P1MG4D6TQsT4p63LSG2NQ3yZAiN6KcdTNrlAhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=Qw6mfB5h4oUqTy8n6pSw9Y1vRdtt4ct98TuGp2X3cgQhttps://www.muscleandstrength.com/comment/reply/1048/3232https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=D9Z7pCrod1assd0ZZbX9i6GAGpEYN8UOJZMKKNGNnIYhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=62_4vN5jje0AOPtGLQJSzzdewSdDdqohNBl0fH0Ycnwhttps://www.muscleandstrength.com/comment/reply/1048/3229https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=QkmbP20xpG49Oumqj4IKG1uMyU2MQY7zD5Vgwz-1Kjshttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=t5W-9KCEpxU_66cS4csSJZTW5JAqrMpi0Jvxm5VbNY0https://www.muscleandstrength.com/comment/reply/1048/3227https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=CI_J22-NgjxCOdevqu8Ucj2YIrDfpwl1ymR3pyqmcRshttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=HJLEZUzL_83hxKU1irFsiSbRcyHra6_cotlRYZaXqrE


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Matt

Posted Sun, 05/02/2010 - 02:03

I was wondering if this program will not only help me lose weight/body fat, but also help me

build some muscle mass. I have always been an athlete but due to a series of injuries I never

was able to hit the weight room consistently. As a result I am a skinnier person and I have

gained some weight. Will this program help me gain muscle while losing fat?

Steve

Posted Sun, 05/02/2010 - 19:34

What is your current height and weight? Some beginners who workout hard can gain

muscle and lose fat, but it's difficult. If you are naturally skinny, gaining muscle on a

calorie deficit is VERY difficult.

Matt

Posted Sun, 05/02/2010 - 21:30

If I wanted to focus more on gaining muscle could I still keep the same workout plan which

is suggested on this plan but change my diet? If so could you give me a suggestion of

what my diet could look like?

Steve

Posted Mon, 05/03/2010 - 00:05

If you wanted to focus more on muscle building then generally you need to eat above

your calorie maintenance levels. You could use the same workout plan, as long as

you are pushing for progression of weight.

KENNY

Posted Sun, 05/02/2010 - 10:47

About the supplements to take I am in a very hot nvironment right now for the summer where

it gets over 100 degrees and water consumption is already essential is there any fat burner

supplements that do not focus on raising your core temperature and have less chance of

dehydrating me.

Steve

Posted Sun, 05/02/2010 - 19:38

I used a half dose of the Anabolic Addiction HT-8 and Phenom V1 stack and it gave me

very clean energy without any side effects.

Dom

Posted Sun, 05/02/2010 - 12:24
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I am on Day 4 of this workout, the first few days I love so far. Just wondering really quick what

you would recommend doing instead of leg press and hack squat. I workout at home and

have dumbbells and barbells just no leg press machine or hack machine. Thanks!

Steve

Posted Sun, 05/02/2010 - 19:31

Dumbbell squats are a solid substitution. You could also keep squats for the light

complex on Workout A. Hope that helps!

Lisa

Posted Thu, 05/06/2010 - 08:23

You can do hack squats without a hack machine. Place the dumbells behind your bottom

- the crease between your butt and thigh is where I put them. Put your legs hip width

apart and turn your feet outwards like a duck then do the squats. I find it more effective

to do this way then using a hack machine.

ntloader

Posted Sun, 05/02/2010 - 13:04

I am totally looking forward to this, can you suggest a starting point or my calorie intake? My

BMR is 2400/day. Also, what sort of results can I expect, currently 5'6" 177lbs 22% BF.

A BIG THANKS

Steve

Posted Sun, 05/02/2010 - 19:25

What is your height? A BMR of 2400 seems too low. This program is set up to help you

lose about 1.5 pounds per week, on the average. Some will lose more because of the

intense exercise.

ntloader

Posted Sun, 05/02/2010 - 21:21

5'6" 177lbs

Steve

Posted Mon, 05/03/2010 - 00:07

I would stick with the calories as is. That BMR calculation seems extremely low.

ntloader

Posted Mon, 05/03/2010 - 10:35

280 grams of protein seems a lot to me since im only 177lbs. Do youreccomend lowering this or keeping the same?
https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=yu3gjXq5u19dgwY_lYLahExII72___ILJqAcUF-P6lQhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=RttNvzjQJvjTQgCVCF-vZwdLPmFGPP8NWhA7LbMDZGchttps://www.muscleandstrength.com/comment/reply/1048/3252https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=k6WI-RRfJoWBMuXp1i1JV6Q9PL8aE9DBc5Et9hUOq30https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=RkzLIGidVZP0w-bhAw_oKuOX1Ewl9XCdpJUkljR0cQ4https://www.muscleandstrength.com/comment/reply/1048/3247https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=AMzFOzRUMY_Rti3o5muxnIFkjB3AdM5mngIaJak9Gy0https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=uFb-2ppEmwKJSBmSv2-WhMmDbrO0THBMotLM-KJMW3shttps://www.muscleandstrength.com/comment/reply/1048/3243https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=Kqeb-8z5i83aMucpiiqLQwhC6PNQHgIKfVGVccK72xkhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=lftxMhiB82m48SrUh2sbCVb0Ctw6-4PYsykAZYA-TKQhttps://www.muscleandstrength.com/comment/reply/1048/3242https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=fcEXA7DrMm4yY2oNaZ2wsswU89qMb0rk9ZGB34ZpjRshttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=utPXHHqKhczxKUiIU3c89BGprXgfi3xbkbFumINefKAhttps://www.muscleandstrength.com/comment/reply/1048/3260https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=eeqi2BxGuqXEumRba-tsZvW3oADUaKWJygWB12oB_3whttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=mLRq5NR4mZlstM6IHDiTt2rx0M5nD4kps-k_7_Sh8_Yhttps://www.muscleandstrength.com/comment/reply/1048/3244https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=0TsmBxC2wthM9j6VieVPdJ2DfxMCw8PZoMfpovl41Ighttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=GQ1yhpEzgQomY5WR_acKayOCOnqshBKCjFKAAiEKyU4https://www.muscleandstrength.com/comment/reply/1048/3241https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=a9GC2Fr6Djcmlmp40D1e8agLcc1rSNYCVpJIMq4zGO8https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=LBnhlZzdfY5vywHrdeEiI8-S2LbCyAHVImizC1hMNlg


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Steve

Posted Mon, 05/03/2010 - 12:45

I wouldn't lower it past 250. Part of the fuel that drives this program is

lower carbs and higher protein. Protein is the hardest macronutrient for

the body to digest, and is a natural fat-burning aid in that sense.

vanessa

Posted Sun, 05/02/2010 - 21:11

I'm really excited try this program. Just wondering if you could help me with the adjustments

to the diet. I'm female, 4'11 and 119lbs. Thanks!

Steve

Posted Mon, 05/03/2010 - 00:16

Based on age or activity level you may need 1400 to 1800 calories per day to lose

weight.

ntloader

Posted Sun, 05/02/2010 - 23:41

Do you complete the heavy and light complex sets back to back on the same day?

Steve

Posted Mon, 05/03/2010 - 00:03

You do heavy complex sets and them light complex sets.

Lisa

Posted Wed, 05/05/2010 - 08:17

My question is this - I have had gastric by-pass and in no way can eat 2600 calories a day.

How do I modify the diet portion of this to accomodate my caloric intake? Max I can probably

eat about half of the high day. So if I half the protein, carbs, and fats would this this still work

for me? Thanks!

Steve

Posted Thu, 05/06/2010 - 08:57

The high calorie day of 2600 is set up for men, based on an average of 2300 calories

per day. You would need to find a reasonable average that works for you to lose weight,

and then adjust the high and low carb days accordingly. So if an average of 1500

calories per day works for you, your high day would be 1800 and your low day 1200. If

it's hard to intake too much protein because of the procedure you had done, whey

protein drinks and meal replacements are a great way to get your calories without eating

too many solid foods.
https://www.muscleandstrength.com/comment/reply/1048/3255https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=--KBJ-gBwrRyQ6fB_Sihl4D0huoWrsJBeYUIQC0DAkchttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=BOhWpNim2V_MDSZ99T1JNQFOvAm0N1xjuMhwvJwDbj8https://www.muscleandstrength.com/comment/reply/1048/3250https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=HZb98-fOoU6TOFzotcvPJoHAS4yYM25xkN65NsXnn5ohttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=GlBV-D6ET4MM3FUQ6Qzic3pbjq3SbeHZBca9TdaaXyUhttps://www.muscleandstrength.com/comment/reply/1048/3249https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=Z1z8bsDnBagACVY4XTA-0FGqnAYjXLFrT8YAmzbEFRwhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=byMjbGQoMLTXq_2N-5Z5VAODlPjC4FttGBiDaBOy7FEhttps://www.muscleandstrength.com/comment/reply/1048/3245https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=KnIKHYNBAePgXZ0NC5PugJe442tvxhWNLnfD50ddBpchttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=57UKa72P1panIBSHbw46PdrmVl9aWbqpFBNBOPhT4BEhttps://www.muscleandstrength.com/comment/reply/1048/3246https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=sZp8oBybrfZubd28EYrPYIhVcUISh-VDd7uFgqKeHJwhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=5_xW583i-uKQo0BujGPr_sZ_NvwcG78aD3egm0wDJgshttps://www.muscleandstrength.com/comment/reply/1048/3254https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=Q4jqPtOqXGlNjXVk1v1aswh4kmgPiiPTdLeDqJpdCFshttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=01bRN5gIwOR3SYLt7j8lbcpfblT_rOokuLFTneopwxAhttps://www.muscleandstrength.com/comment/reply/1048/3253https://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=lSJT-jjDH6Z9kwW56IcSpyK166SS6WabdYIPbOKrj5Yhttps://www.muscleandstrength.com/articles/hardcore-40-blast-fat-and-get-shredded-in-40-days.html?rate=mKam1nxpPJSYItsP5pb3tUvumFyllFcFECPgRQZKMeU


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I think you are safe in cutting the amounts in half. Just make sure you're getting enough

healthy fat.

alvin

Posted Wed, 05/05/2010 - 11:08

Just wanna ask if it's ok to do the the heavy complex in three consecutive days and then 3

days light complex in 3 consecutive days also in one week?

Steve

Posted Thu, 05/06/2010 - 08:52

You want to work complexes for the same body parts on the same day. It can be

counterproductive to weight train every day of the week. Rest is a very important element

in this program.

FitzPosted Wed, 05/05/2010 - 15:24

In the supplements mentioned above, No2 stimulators were suggested as a pre-workout

formula. Would that replace the pre-workout meal listed in the diet plan? Also, if considering

taking a thermogenic, would you want to use those No2 stimulants?

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