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A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR WOMEN TO GET SHREDDED live shredded DIET+WORKOUT GUIDE the TEAM MUSCLEPHARM® NATALIA MUNTEAN WBFF FITNESS ICON PHASE 2 OF 3 4 WEEK PLAN

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A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR WOMEN TO GET SHREDDED

live shreddedDIET+WORKOUT GUIDE

the

TEAM MUSCLEPHARM®

NATALIA MUNTEANWBFF FITNESS ICON

PHASE 2 OF 34 WEEK PLAN

WELCOME TO PHASE 2. PHASE 1 GOT THE BALL ROLLING TO CREATE THAT LEAN, TONED PHYSIQUE. NOW WE STEP IT UP. The 28-day Start Phase shocked your system. Now Live Shredded takes it to the maintenance phase, where results flow. Continue using MusclePh-arm products for proven weight loss.

NOW THAT THE START PHASE IS OVER, PHASE 2 BUILDS ON THIS MOMENTUM.

The Live Shredded program works. Follow it and see. As you begin using this program, please remember to stick to the basics as they are spelled out. For instance, the eating times in the following pages are to be used as examples only. While the times listed aren’t critical, obeying the amount of time BETWEEN meals is very important.

Let’s say you work nights. No problem. Just adjust each time so you’re consuming the foods and supplements at their optimum times. If you wake at 9 a.m. instead of 5:30 a.m., then that is when your Live Shredded Diet schedule starts.

LIVE SHREDDED IS NO DIFFERENT THAN ANY OTHER DIET: IF YOU DON’T FOLLOW IT, IT WON’T WORK. We built this diet around MusclePharm products because we believe in their superiority. MusclePharm products like Shred Matrix™, Armor-V™ and Assault™ are your best bet. Assault—our clinically-proven pre-workout—is perfect for the Live Shredded program because it supplies the body with a stream of nutrients like BCAAs during the workout. Shred Matrix™ utilizes a proven 8-stage weight loss program that is designed for athletes and those who believe in fitness.

A weight loss secret: your moods matter too.The diet and training schedule we lay out here is designed to promote rapid toning of your physique. The products recommended here also contain herbs that suppress urges for food and sugar, keeping you focused.

WELCOME TO THE LIVE SHREDDED PROGRAM.YOU’LL SEE THE RESULTS—SO WILL EVERYONE ELSE.

WARNING: The training and nutrition programs described here are not intended to be used a substitute for any exercise plan or dietary regimen that may have been prescribed by your physician. MusclePharm strongly recommends that you consult with your physician before beginning any training and nutrition program and perform exercises under the supervision of a certified fitness trainer or conditioning coach.

PRODUCTS IN THIS GUIDElive shredded

DIET+WORKOUT GUIDE

the

SHRED MATRIXSHRED MATRIX™ is the most powerful fat loss system available. SHRED MATRIX™ is unique – utilizing a comprehensive, multi-system approach to fat loss. Powerful, but safe and effective for both men and women, SHRED MATRIX™ utilizes the body’s multiple energy pathways and systems to cause aggressive mobilization of fat to be burned for fuel.

ARMOR-VArmor-V™ is the most comprehensive multi-nutrient complex available. It’s unique blend of organics, herbals and natural ingredients were specifically formulated to feed your body with everything nature intended - and then some. Armor-V™ is the end of boring vitamins, loaded with pure vegetable and fruit derivatives, rich in anti-oxidants and system optimizers establishing the foundation for strength and performance athletes.

MUSCLEGELMuscleGel™ provides 22 grams of high-power protein in a single serving. New MuscleGel™ provides more protein than 6 egg whites, a whole chicken breast, or a single servingof most powders.

ASSAULTASSAULT™ is a combination of several powerful, clinically proven, naturally occurring substances brought together for their specific performance-enhancing, endurance-boosting and strength-building properties. These key ingredients work synergistically to provide your muscles with true increased energy at the cellular level, to dramatically improve performance.

EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURSCONSUME 6-8 CUPS OF WATER PER DAY

TIME: 3 HOURS AFTER BREAKFASTEXAMPLE TIME:

10:00 AM

MP SUPPLEMENT / PROTEINMUSCLEGEL®1 PACKET8-12 OZ. OF WATER

FOOD1 APPLE 1 CUP OF COOKED SPINACH3 TEASPOONS OF FLAX SEED OIL

TIME: MEAL 1EXAMPLE TIME:

7:00 AM

MP SUPPLEMENT / COMPLETE MULTI-VITAMINARMOR-V™TAKE 6 CAPSULES8-12 OZ. OF WATER

FOODOATMEAL - 1/2 CUP 5 EGG WHITES 2 SLICES OF WHOLE WHEAT BREAD

TIME: WAKE UP 1/2 HOUR BEFORE BREAKFASTEXAMPLE TIME:

6:30 AM

MP SUPPLEMENT / FAT LOSSSHRED MATRIX™3 CAPSULES8-12 OZ. OF WATER

FOODNONE

THE LIVE SHREDDED: DIET PROGRAM

PHASE 2: WEEKS 5 - 8

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED

PRE-WORKOUT POST-WORKOUT

ASSAULT™1 SCOOP15-30 MINUTES BEFORE WORKOUT

MUSCLEGEL®1 PACKETIMMEDIATELY AFTER WORKOUT

TIME: LUNCHEXAMPLE TIME:

12:00 PM

MP SUPPLEMENT / FAT LOSSSHRED MATRIX™3 CAPSULES8-12 OZ. OF WATER

FOOD6 OZ. OF BAKED WHITEFISH1 CUP OF COOKED BROCCOLI 8 OZ. OF BROWN RICE

TIME: DINNEREXAMPLE TIME:

6:00 PM

MP SUPPLEMENTNO SUPPLEMENTS

FOOD

TIME: 3 HOURS AFTER LUNCHEXAMPLE TIME:

3:00 PM

MP SUPPLEMENTNONE

FOOD6 OZ. OF BROILED SHRIMP 1 CUP OF COOKED SPINACH

6 OZ. OF BAKED TURKEY BREAST1 CUP OF COOKED BROCCOLI1/2 CUP OF RICE (ON LEG DAYS)

EAT EACH MEAL OR SNACK EVERY 2.5 - 3 HOURSCONSUME 6-8 CUPS OF WATER PER DAY

THE LIVE SHREDDED: DIET PROGRAM

PHASE 2: WEEKS 5 - 8

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED

TRI-SET

TRI-SET IS SUPERSETTINGTHREE DIFFERENT LIFTSONE RIGHT AFTER THE OTHEREACH TIME THROUGH COMPLETES ONE SET

TRI-SET IS SUPERSETTINGTHREE DIFFERENT LIFTSONE RIGHT AFTER THE OTHEREACH TIME THROUGH COMPLETES ONE SET

A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING,WITH NO REST IN BETWEEN.

SUPERSET

A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING,WITH NO REST IN BETWEEN.

SUPERSET

SUPERSET

SUPERSET

SUPERSET

THE LIVE SHREDDED: WORKOUT PROGRAM

MONDAYLOWER BODY

EXERCISE SETS/REPS

20 MINUTE STAIR STEPPER10 MINUTE BIKE

SQUATS

LEG EXTENSIONS

HAMSTRING CURLS

5 MINUTES OF WALKING LUNGES

INNER THIGH MACHINE

OUTER THIGH MACHINE

CRUNCHES WITH LEGS UP & CROSSED, 5 POUND WEIGHT OVERHEAD

4 X 20

4 X 20

4 X 20

4 X 25

4 X 25

1 X 100

TRAINING TIP

TUESDAYUPPER BODY

EXERCISE SETS/REPS

WALK/RUN

INCLINE DUMBBELL PRESS

FLAT DUMBBELL PRESS

WIDE GRIP PULLDOWNS

SEATED ROWS

BICEP CURLS STRAIGHT BAR

TRICEP ROPE PUSHDOWNS

LATERAL RAISES

MILITARY PRESS

CRUNCHES WITH LEGS UP & CROSSED, 5 POUND WEIGHT OVERHEAD

4 X 12

4 X 12

4 X 12

4 X 12

5 X 12

5 X 12

4 X 12

4 X 12

1 X 100

WALK 5 MINUTES AT %15 INCLINE THEN RUN 5 MINUTES AT %5 INCLINE

TRAINING TIP

PHASE 2: WEEKS 5 - 8

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED

PRE-WORKOUTASSAULT™1 SCOOP8-12 OZ. OF WATER15-30 MINUTES BEFORE WORKOUT

POST-WORKOUTMUSCLEGEL®1 PACKET 8-12 OZ. OF WATERIMMEDIATELY AFTER WORKOUT

TRI-SET

TRI-SET IS SUPERSETTINGTHREE DIFFERENT LIFTSONE RIGHT AFTER THE OTHEREACH TIME THROUGH COMPLETES ONE SET

TRI-SET IS SUPERSETTINGTHREE DIFFERENT LIFTSONE RIGHT AFTER THE OTHEREACH TIME THROUGH COMPLETES ONE SET

A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING,WITH NO REST IN BETWEEN.

SUPERSET

A SUPERSET IS A BACK TO BACK GROUPING OF YOUR SETS, ALTERNATING,WITH NO REST IN BETWEEN.

SUPERSET

SUPERSET

SUPERSET

SUPERSET

WEDNESDAYLOWER BODY

EXERCISE SETS/REPS

20 MINUTE STAIR STEPPER10 MINUTE BIKE

SQUATS

LEG EXTENSIONS

HAMSTRING CURLS

5 MINUTES OF WALKING LUNGES

INNER THIGH MACHINE

OUTER THIGH MACHINE

CRUNCHES WITH LEGS UP & CROSSED, 5 POUND WEIGHT OVERHEAD

4 X 20

4 X 20

4 X 20

4 X 25

4 X 25

1 X 100

TRAINING TIP

THURSDAYUPPER BODY

EXERCISE SETS/REPS

WALK/RUN

INCLINE DUMBBELL PRESS

FLAT DUMBBELL PRESS

WIDE GRIP PULLDOWNS

SEATED ROWS

BICEP CURLS STRAIGHT BAR

TRICEP ROPE PUSHDOWNS

LATERAL RAISES

MILITARY PRESS

CRUNCHES WITH LEGS UP & CROSSED, 5 POUND WEIGHT OVERHEAD

4 X 12

4 X 12

4 X 12

4 X 12

5 X 12

5 X 12

4 X 12

4 X 12

1 X 100

WALK 5 MINUTES AT %15 INCLINE THEN RUN 5 MINUTES AT %5 INCLINE

TRAINING TIP

THE LIVE SHREDDED: WORKOUT PROGRAM

PHASE 2: WEEKS 5 - 8

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED

SATURDAYREST

FRIDAYREST

SUNDAYREST

THE LIVE SHREDDED: 12 WEEK PLAN

© 2011 MUSCLEPHARM CORP.LEARN MORE ABOUT DIET AND NUTRITION AT MUSCLEPHARM.COMLIVE SHREDDED

AVAILABLE FOR DOWNLOAD

PHASES

1-3

DOWNLOAD THE NEXT PHASE!NOW THAT YOU’RE FAMILIAR WITH PHASE 2, HEAD TO MUSCLEPHARM.COM TO START LEARNING ABOUT PHASE 3 OF THIS PROGRAM.

DOWNLOAD PHASE 1 AND 3 AT: BODYBUILDING.COM/MILITARY