TABLE OF

CONTENTS

LETS LOOK AT NUTRITION 1

ALL ABOUT SUPPLEMENTS 2-3

MEAL PLAN 4

TRAINING PROGRAM 5-10

- WEEK 1-2 5-6
- WEEK 3-4 7-8
- WEEK 5 9-10
 Program
Disclaimer

Disclaimer:
It is my understanding, and I have been informed that there exists the possibility and that I
may experience during or following the program adverse changes including, but not
limited to, abnormal blood pressure, fainting, physical dizziness, disorders of the heart
rhythm, and less likely heart attack, stroke or even death. I further understand and have
been informed that there exists the risk of bodily injury,including  but not limited to,
injuries to the muscles, ligaments, tendons and joints of the body. By following this
program I agree that Heidi Somers shall not be liable or responsible for any injuries to me
resulting from my participation in any of her programs (whether at home or at the
gym, outdoors or at other public place, or corporate, commercial, residential or other
fitness facility). I expressly release and discharge Heidi Somers from any claims, suits and
the like of a result of any injury or other damage and or related to which may occur in
connection with the participation in the programs worldwide and indefinitely. This release
shall be binding upon my heirs, executors, administrators and assigns. I have read this
form and understand all of its terms. I consent to the rendition of all services and
procedures as explained herein by Heidi Somers.
 LETS LOOK AT
NUTRITION

DRINK YOUR WATER!

The body is roughly made up of 70% of water. Drinking enough H20 maintains the body's
fluid balance, which helps transport nutrients in the body. Drinking plenty of water is
shown to help with weight loss. Your muscles are thirsty so drink up. Let's flush your body
with plenty of water for the next 5 weeks.

How much water should I drink daily?

.67% x Current Body Weight = Ounces of Water Daily

EXAMPLE
PERCENTAGE WEIGHT (lb) OUNCES
.67 x 150 = 100.5

PROTEIN:
Protein is broken down for energy at a higher rate when shredding. You need to have a
higher protein intake to help maintain muscle mass during a shred. Unless you want to
lose muscle mass during your shred.

How much protein should I consume daily?

General recommendation for protein intake is 1 gram per lean body weight.

CARBOHYDRATES:
Carbohydrates will help you blast fat away. They give your body energy that is needed for
your workouts and daily activities. Slow release carbs like oatmeal don't spike blood sugar
as high as when eating refined carbohydrates. During this shred let's stick to complex
carbs to experience the benefits of fiber and starches.

FATS:
Fats are great for slowing down digestion. When your digestion is slowed down you feel
fuller longer. Good fats like polyunsaturated fats are fat sources we want to use during the
next 5 weeks for this shred.

1
 ALL ABOUT
SUPPLEMENTS

MULTI-VITAMIN
Taking a multi vitamin daily has shown to maintain muscle stregth and enhance weight
loss. Any Daily Multi vitamin will work.

PROTEIN POWDER:
In this 5 week shred I want you to up your protein intake. Taking a protein supplement will
help with getting extra protein if you can not get it from your food.

FISH OIL
Liquid fish oil - helps retain your muscle while helping lean out problem areas such as the
abdomen, thighs, and lower back (love handle area). I recommend taking the liquid form.

BCAA
The building blocks of Protein. The 3 essential aminos are leucine, valine, and isoleucine
and make up 1/3 of muscle protein. This supplement helps grow your muscle, helps
speed up recovery, and helps fight fatigue.

PRE-WORKOUT
A properly dosed premium preworkout can help give you high energy, focus, endurance,
better performance, and a good muscle pump. This is not required every workout. This
will help you on the days that you are exhausted and need a litle push on your training
days.

12
ALL ABOUT
SUPPLEMENTS

L-CARNITINE
Helps convert your stored fat into energy. I use the L-Carnitine that 1Up Nutrition makes.

CLA
Is a dietary supplement that will help you lose fat, maintain weight loss, and retain lean
muscle mass.

WHAT I USE
I take all of my supplement from 1 Up Nutrition. If you would like to use them too, you can
use the discount code “BuffBunny” for 20%-30% off all supplements you purchase on
their website. If you already have a brand you love, then stick with them.

3
 4
MEAL PLAN
WEEK 1-5

MEAL 1
FOOD SERVING
Old Fashion Oats 1/3 cup
Rasberries 1/2 cup
Almond Butter 1 tbsp
Eggs 4 Eggs (2 w/o yolk)
* You can add stevia or cinnamon to your oats and replace Rasberries with any other fruit

MEAL 2
FOOD SERVING
Sweet Potato 1 medium
Chicken Breast 4 ounces
Broccoli 1 cup
* You can replace broccoli with any other green vegetable

MEAL 3
FOOD SERVING
Protein Powder 1 scoop
Rice Cake 2 cakes
* Post-workout meal

MEAL 4
FOOD SERVING
Lean Ground Turkey 4 ounces
Bell Peppers 1 pepper
Spinach & Kale Salad 2 cup
* You can add any other veggies and pico or house dressing (1 tbsp)

MEAL 5
FOOD SERVING
Tilapia 4 ounce
Asparagus 14 spears
* Add lemon and fresh herbs for more flavor
4
TRAINING PLAN
WEEK 1-2

MONDAY - LEGS & ABS

EXERCISE SETS REPETITIONS
Alternating Lunges 1 50 ea
Band Kicks 4 15
Bsrbell Squats 4 12
Bulgarian Split Squat 4 10
Sumo Deadlifts 4 12
Ab Rollouts 3 10
Jack Knives 1 25

TUESDAY - SHOULDERS & BICEPS

EXERCISE SETS REPETITIONS
Cross Body Curls 4 15, 10, 10, 10
Seated DB Shoulder Press 4 12
Upright Rows 4 10
DB Curls w/ Hold 3 12
DB Hammer Curls w/ Hold 3 10
Standing BB Shoulder Press 4 12

WEDNESDAY - BACK & TRICEPS

EXERCISE SETS REPETITIONS
Tricep DB Kickback 3 12-15
Cable Rope Tricep Ext. 3 12
Rope Pushdowns 4 12
Rear Delt Fly 3 12
Reverse Cable Crossover 3 12
Straight Arm Pulldown 3 15
Assisted Pull-up 4 12, 10, 8, 6

5
TRAINING PLAN
WEEK 1-2

THURSDAY - LEGS & ABS

EXERCISE SETS REPETITIONS
Straight Leg Deadlifts
SUPER SET 4 10
Calf Raises
Stiff Leg Deadlifts 3 10
Step Ups w/ Barbell 3 12
Russain Twists 1 60 ea (20 w/med ball)

FRIDAY - UPPER BODY

EXERCISE SETS REPETITIONS
Single Arm Pulldowns 4 12
Back Extension 4 12
Standing Arnold Press 3 10
Alternating Front Raise 4 12
Lateral Raises 3 12
Neutral Grip Shoulder Press 4 10

6
TRAINING PLAN
WEEK 3-4

MONDAY - PLYOS
EXERCISE SETS REPETITIONS
Jump Squat 4 10
Scissor Jumps 3 10
Box Jump 3 on repeat 30 sec
Toe Taps 2 on repeat 30 sec

TUESDAY - SHOULDERS & BICEPS

EXERCISE SETS REPETITIONS
PVC Pass Throughs 1 100
Seated DB Shoulder Press 3 20
Alternating DB Press 5 16, 16, 12, 12, 20
Cable Bicep Curls 5 18, 16, 15, 12, 18

WEDNESDAY - BACK & TRICEPS

EXERCISE SETS REPETITIONS
Advanced Tricep Dips 4 15
Overhead Tricep Ext. 3 12
Reverse Grip Tricep Pushdown 4 12
DB Tricep Kick Back 4 10
Bent Over DB Row 4 12
Bent Arm Rope Pulldown 5 15, 15, 12, 12, 16

7
TRAINING PLAN
WEEK 3-4

THURSDAY - LEGS & ABS

EXERCISE SETS REPETITIONS
Squat w/ Reverse Lunge 1 100
Squat Hold w/ Upright Row 4 10
Pulsing Barbell Squats 3 10
Cable Rope Crunches 5 20
Swiss Ball Crunches 5 20

FRIDAY - UPPER BODY

EXERCISE SETS REPETITIONS
Band Upright Rows 4 20
Inverted Rows 3 15
Back Extensions 3 15
Pull-Ups 4 12
Single Arm DB Row 3 12 ea

8
TRAINING PLAN
WEEK 5

MONDAY - PLYOS
EXERCISE SETS REPETITIONS
Alternating Jump Squats 1 100
Plyo Lateral Lunges 1 60
Ankle Hops 3 30
Line Jumps 4 15

TUESDAY - SHOULDERS & BICEPS

EXERCISE SETS REPETITIONS
Alt Lunges w/ Shoulder Raise 3 12
Bicep Curls 4 12
Seated Shoulder Press 4 12
Front Raise w/ Neutral Grip 4 10
Dumbbell Rows 3 12
Altenating Bicep Curls 4 12

WEDNESDAY - BACK & TRICEPS

EXERCISE SETS REPETITIONS
Lat Pulldown 5 12, 10, 8, 13
Close Grip Pulldown 4 12, 12, 10, 10
Meadow Row 3 12

9
TRAINING PLAN
WEEK 5

THURSDAY - LEGS & ABS

EXERCISE SETS REPETITIONS
Leg Swings 3 15
DB Squat Variation 4 10
Hip Thrusts 5 12, 12, 10, 10, 8
Glute Pushbacks 4 10
Single Leg DB Hip Thrusts 3 10
Pulsing Romanian Dealifts 15
SUPER SET 1
Reverse Lunge High Kick 20
Jack Knives 3 20

FRIDAY - UPPER BODY

EXERCISE SETS REPETITIONS
Wide Grip Lat Pulldown 5 15, 15, 12, 12, 10
Bent Over Barbell Row 3 10
Good Mornings 3 12
Upright Rows
SUPER SET 4 10
Shoulder Press

10