40 Day Challenge Final 1 1

SHREDFAST
40 DAY
CHALLENGE
CONTENTS
PAGE 3 ------ INTRODUCTION
PAGE 4 ------ GUIDANCE
PAGE 5 ------ SHREDFAST TIPS
PAGE 6 ------ DAILY RITUALS
PAGE 7 ------ STEP CHALLENGE
PAGE 8 ------ STEP TRACKER (PRINT)
PAGE 9 ------ AFFIRMATIONS
PAGE 10 ------ AFFIRMATION EXAMPLES
PAGE 11 ------ MY AFFIRMATION (PRINT)
PAGE 12 ------ TRAINING PROTOCOL
PAGE 13 ------ TRAINING LOG (PRINT)
PAGE 14 ------ NUTRITION PROTOCOL
PAGE 15 ------ SUPPLEMENTS
PAGE 16 ------ RECOMMENDED SUPPLEMENTS
PAGE 17 ------ NUTRITION PLAN
PAGE 18 ------ MALE
PAGE 19 ------ MALE NUTRITION EXAMPLE (LOW CARB)
PAGE 20 ------ MALE NUTRITION EXAMPLE (HIGH CARB)
PAGE 21 ------ MALE NUTRITION EXAMPLE (V) LOW CARB
PAGE 22 ------ MALE NUTRITION EXAMPLE (V) HIGH CARB)
PAGE 23 ------FEMALE
PAGE 24 ------ FEMALE NUTRITION EXAMPLE (LOW CARB)
PAGE 25 ------ FEMALE NUTRITION EXAMPLE (HIGH CARB)
PAGE 26 ------ FEMALE NUTRITION EXAMPLE (V) LOW CARB
PAGE 27 ------ FEMALE NUTRITION EXAMPLE (V) HIGH CARB
PAGE 28 ------ RECOMMENDED FOOD LIST
PAGE 29 ------ LET'S GET IT!
INTRODUCTION
Hello, and welcome to all subscribers, new and existing!
Are you ready for a challenge? Are you ready to break old habits and create
new ones? Commit to us for the next 40 days, we guarantee your life will
improve in all aspects...
This document contains everything you need to know regarding the challenge
and provides you with the tools to get the best results possible.
If you have any questions or require any further support please email:
shredfastwell-being@outlook.com
GUIDANCE
Although the scales are a good way to track progress, we would emphasise
that you take progress pictures as sometimes the scale may not show any
change which could cause you to lose motivation.
HOW TO TAKE PROGRESS PICTURES:
1) FACE FORWARD
2) TURN TO ONE SIDE
3) TURN TO BACK
ENSURE YOU ARE IN THE SAME LIGHTING, POSITIONING AND SIMILAR

CLOTHING FOR EACH PICTURE
We recommend taking progress pictures once per month, so for this

challenge, take your first picture on Wednesday 2nd March, again on the 30th
March and again on the final day of our challenge.
SHREDFAST TIPS
ACCOUNTABILITY
You are a direct reflection of the expectations of your peer group. We recommend an accountability partner to keep
each other on track throughout our 40 Day Challenge. Studies show a huge increase in completion of tasks when being held
accountable by a family member, friend or professional coach. The more people holding you accountable, the better.
Forming Habits
It takes 21 days to create a new habit. By following this 6 week challenge challenge you are cementing good habits and
behaviour into your lifestyle that will elevate your entire life.
Alcohol & Hydration

Enjoy alcohol responsibly. Do not be tempted to starve the body of what it needs for the sake of a quick fix. Hydrate
regularly and limit alcohol intake for the next 40 days.
Discipline
We are all human and it is only natural to slip up at times. Just be sure to get straight back on the wagon as soon as possible.
Resume your usual routine and do not punish yourself with harsh dieting or excessive training.
DAILY RITUALS
1) AFFIRMATIONS - Follow the affirmation guidance in this document. Affirmations are

powerful, positive statements that can help you to challenge and overcome self-
sabotaging and negative thoughts. When you repeat them often, you start to make
positive changes.
2) DAILY WORKOUT - Complete the workout of the day each day, posted in the workout
section of the programme.
3) 3 MINUTE MEDITATION - We would recommend performing this meditation after

you have said your affirmations. We are recommending just 3 minutes to introduce this
new habit to you. Feel free to meditate for longer if you wish.
4) NO REFINED SUGAR, PROCESSED FOODS OR ALCOHOL - all of these are proven to

cloud judgement and increase brain fog. Try your best to eliminate all three for the next
40 days. You will notice improved mental clarity and improved productivity.
STEP CHALLENGE
Aim for 10,000 steps each day and 12,000 every Sunday.
We encourage these steps to be completed in nature and also recommend a couple of
minutes earthing. Earthing (also known as grounding) is having bodily contact with the
earth's natural electric charge. In layman's terms, this is walking barefoot across a natural
ground such as grass or sand. It has been scientifically proven to reduce inflammation, pain
and stress and can improve blood flow, energy levels and sleep quality.
By the end of the challenge you will have walked 432,000 steps!!
Print off the page below and mark each day off after you have hit your steps.
Be sure to tag us in your step count each day, especially on Sundays! Remember, we are all
completing the challenge together!
Print the page below to keep track of your steps throughout the challenge!
(PRINT THIS PAGE)
AFFIRMATIONS
Say each affirmation out loud once in the morning and immediately follow with a
minute or so of contemplation and calm breathing. This exercise is simple, yet
very effective.
We have outlined some powerful affirmation examples below. If you would like to
add your own affirmation, print the page below and write your personalised
affirmation to solidify it.
Print the "My Affirmation" page below to write down your personal affirmation to
give it more meaning.
AFFIRMATION EXAMPLES
1) I am grateful for the many blessings in my life.
2) Today I look for and appreciate the good.
3) I welcome joy into my life.
4) I am in tune with the abundant nature of the universe.
5) Money comes to me in expected and unexpected ways.
6) My body knows what is best for my health and well-being.
7) I attract the perfect people at the right time.
8) I deserve happiness and success.
9) Something wonderful is always on the verge of happening.
10) I am worthy. I am enough.

MY AFFIRMATION
(PRINT THIS PAGE)

TRAINING PROTOCOL
There will be a workout for you to perform every day Monday - Saturday. Monday, Wednesday & friday are your
ShredFast workouts - we have 3 levels available - Beginner, intermediate and advanced.
Tuesday and Saturday will be your bodyweight workouts, and Thursday's workout will be a 5k run for time, if you
are a beginner start walking. The aim of this is to increase your pace each week!
The ShredFast Programme requires x2 Kettlebells of the same weight.

We recommend the average male starts out with x2 8-12kg and the average female starts out with x2 6-8kg.
Introducing...
The ShredFast games! The perfect way to monitor your progress.
Your first workout of the challenge will be the first time you complete this sort of workout, we ask that you
complete the second at the end of your 40 day challenge to see your progress!
Print the training log. below to keep track of your progress!

TRAINING LOG
STARTING KETTLEBELL WEIGHT
KETTLEBELL WEIGHT AT THE END OF CHALLENGE
FIRST ATTEMPT SHREDFAST GAMES
BURPEE KETTLEBELL PLANK

AMRAP AMRAP TIME
SECOND ATTEMPT SHREDFAST GAMES
BURPEE KETTLEBELL PLANK

AMRAP AMRAP TIME
5k TIME AT THE START 5k TIME AT THE END

OF CHALLENGE OF CHALLENGE
NUTRITION PROTOCOL
The carb cycling nutrition plan is a 6 day cycle consisting of:
2 day Low Carb
1 day High Carb
2 day Low Carb
1 day High Carb
REPEAT
We recommend complying to an eating window of 10:00am - 6:00pm
I have provided you with an example meal plan for your training days and your rest days, as
well as a list of recommended foods for you to make any substitutes. The lists are colour
coded so you know where to make your swaps from.
SUPPLEMENTS
Supplementation is a great way of making sure that your body is getting enough of
the essential nutrients, especially when dieting and training hard.
By taking supplements you can enhance your recovery from your training sessions
as well as multiple other benefits such as: improved sleep quality, improved focus,
improved mood and enhanced immunity.
Below are the supplements that Luke currently takes each day and are what he
would recommend. They are not essential to your progress and it is important to
know that supplementation cannot make up for a balanced diet, they are used to
enhance not replace.
SUPPLEMENTS
NUTRITIONAL YEAST
Nutritional yeast is a great source of vitamins and minerals. It also contains all nine
essential amino acids, making it a complete protein like those found in animal products.
BIO-MAGNESIUM
Bio-Magnesium supports the normal functioning of the nervous system and contributes to
normal muscle function and protein synthesis, meaning it is beneficial in recovery.
VITAMIN C
Vitamin C is necessary for the growth, repair and development of all body
tissues. It also supports the optimal functioning of the immune system
preventing illness.
FISH OIL
Fish oils contribute to normal brain and eye development and improve cognitive function.
VITAMIN D
Vitamin D is involved in calcium absorption, immune function and provides protection

for the bones, muscles and heart.
BRAIN PHOOD
Supports normal cognitive and immune function, reduces stress and anxiety,
improves focus and mood..
NUTRITION PLAN
These nutrition plans are based on the average male and female.
They will vary depending on body type, age and metabolic rate. Adapt it to your personal
requirements by increasing or decreasing portion sizes or by working out your macros using
MyFitnessPal.
If you wish to track calories, do so by using this exact plan and by altering your portion sizes until
you hit your recommended macros.
MALE
MALE NUTRITION PLAN
LOW CARB DAY EXAMPLE
10AM
MEAL 1
3-5 Full Eggs
1/2 Avocado
1-2 Handfuls of Spinach
1-2 Pieces of Fruit
3PM
MEAL 2
150g Chicken / Turkey / Fish
100g Sweet Potato / Brown Rice
Vegetables or Salad of your choice,
we recommend you fill up on these
6PM
MEAL 3
POST-WORKOUT
1 Scoop Vegan Whey Protein
30g Oats
Mixed Fruit of your choice
200ml Milk of your choice
15g Peanut Butter
Average Male Macros

Calories - 1900
Carbs - 145g
Protein - 145g
Fat - 57g
We recommend snacking on plenty of nuts and seeds on your low carb day to
maintain your energy levels.
A full list of recommended snacks can be found at the end of this document.
MALE NUTRITION PLAN
HIGH CARB DAY EXAMPLE
10AM
MEAL 1
3-5 Whole Eggs
1/2 Avocado
1 Handful of Cherry Tomatoes
&
60-80g of Oats
1-2 Pieces of Fruit
3PM
MEAL 2
150G Chicken / Beef / Turkey / Fish
150-200g Sweet Potato / Brown Rice /
White Rice
Vegetables or Salad of your choice, we
recommend you fill up on these
6PM
MEAL 3
150g Wholemeal Pasta / Egg Noodles /
White Potato
POST-WORKOUT
30g Oats
15g Peanut Butter
Average Male Macros

Calories - 2200
Carbs - 178g
Protein - 154g
Fat - 57g
MALE NUTRITION PLAN (V)
10AM
MEAL 1
3-5 Full Eggs
1/2 Avocado
1-2 Pieces of Fruit
3PM
MEAL 2
150g Tofu / Hempseed / Quorn
6PM
MEAL 3
150g Tofu / Hempseed / Lentils / Quorn
POST-WORKOUT
30g Oats
15g Peanut Butter
Average Male Macros

Calories - 1900
Carbs - 145g
Protein - 145g
Fat - 57g
MALE NUTRITION PLAN (V)
10AM
MEAL 1
3-5 Whole Eggs
1/2 Avocado
&
60-80g of Oats
1-2 Pieces of Fruit
3PM
MEAL 2
150g Tofu / Quorn / Lentils
150-200g Sweet Potato / Brown Rice / White Rice
Vegetables or Salad of your choice, we recommend
you fill up on these
6PM
MEAL 3
150g Tofu / Lentils / Hempseed / Falafel
150g Wholemeal Pasta / Egg Noodles / White Potato
POST-WORKOUT
30g Oats
15g Peanut Butter
Average Male Macros

Calories - 2200
Carbs - 178g
Protein - 154g
Fat - 57g
FEMALE
FEMALE NUTRITION PLAN
10AM
MEAL 1
1-2 Full Eggs
1/2 Avocado
1-2 Pieces of Fruit
3PM
MEAL 2
6PM
MEAL 3
POST-WORKOUT
20g Oats
15g Peanut Butter
Average Female Macros

Calories - 1450
Carbs - 113g
Protein - 124g
Fat - 56g
FEMALE NUTRITION PLAN
10AM
MEAL 1
1-2 Whole Eggs
1/2 Avocado
&
30-50g of Oats
1-2 Pieces of Fruit
3PM
MEAL 2
130g Chicken / Beef / Turkey / Fish
6PM
MEAL 3
POST-WORKOUT
20g Oats
15g Peanut Butter

Calories - 1750
Carbs - 144g
Protein - 132g
Fat - 57g
FEMALE NUTRITION PLAN (V)
10AM
MEAL 1
1-2 Whole Eggs
1/2 Avocado
3PM
MEAL 2
120g Tofu / Chickpeas / Lentils
6PM
MEAL 3
130g Quorn / Tofu / Hempseed
POST-WORKOUT
15g Oats
15g Peanut Butter

Calories - 1450
Carbs - 113g
Protein - 124g
Fat - 56g
FEMALE NUTRITION PLAN (V)
10AM
MEAL 1
1-2 Whole Eggs
1/2 Avocado
&
30-50g of Oats
1-2 Pieces of Fruit
3PM
MEAL 2
130g Quorn / Lentils / Falafel / Tofu
6PM
MEAL 3
130g Tofu / Chickpeas / Quorn
POST-WORKOUT
20g Oats
15g Peanut Butter

Calories - 1750
Carbs - 144g
Protein - 132g
Fat - 57g
RECOMMENDED FOODS
PROTEIN CARBS
Eggs Sweet Potato
Egg Whites White Potato
Chicken White Rice
Beef Brown Rice
Turkey CousCous
Fish (Any) Wholemeal Wrap
Chickpeas White Wrap
Tofu Oatmeal
Lentils Quinoa
Soybeans White Pasta
Cottage Cheese Wholemeal Pasta
JackFruit
Hempseed
FATS OTHER
Cashew Nuts Almond Milk
Almonds Coconut Milk
Pistachios Oat Milk
Pumpkin Seeds All Fruit
Chia Seeds All Vegetables
Avocado Honey
Coconut Oil Hummus
Hummus Spirulina
Cacao
Nut Butter
Vegan Protein Powder
LET'S GET IT!
40 Days to transform your body and mind into the best version of yourself you can
possibly be.
It takes 21 days to make or break a habit - we are giving you 40 days to SOLIDIFY those
habits...
Stick with us, complete your workouts and follow our nutrition guidance and remember
we are always here to support you and guide you on your ShredFast journey.
#ANYBODYCAN
shredfastwell-being@outlook.com

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SHREDFAST

Hello, and welcome to all subscribers, new and existing!

HOW TO TAKE PROGRESS PICTURES:

ENSURE YOU ARE IN THE SAME LIGHTING, POSITIONING AND SIMILAR

We recommend taking progress pictures once per month, so for this

Alcohol & Hydration

1) AFFIRMATIONS - Follow the affirmation guidance in this document. Affirmations are

3) 3 MINUTE MEDITATION - We would recommend performing this meditation after

4) NO REFINED SUGAR, PROCESSED FOODS OR ALCOHOL - all of these are proven to

1) I am grateful for the many blessings in my life.

2) Today I look for and appreciate the good.

3) I welcome joy into my life.

4) I am in tune with the abundant nature of the universe.

5) Money comes to me in expected and unexpected ways.

6) My body knows what is best for my health and well-being.

7) I attract the perfect people at the right time.

8) I deserve happiness and success.

9) Something wonderful is always on the verge of happening.

10) I am worthy. I am enough.

(PRINT THIS PAGE)

The ShredFast Programme requires x2 Kettlebells of the same weight.

Print the training log. below to keep track of your progress!

KETTLEBELL WEIGHT AT THE END OF CHALLENGE

FIRST ATTEMPT SHREDFAST GAMES

BURPEE KETTLEBELL PLANK

SECOND ATTEMPT SHREDFAST GAMES

BURPEE KETTLEBELL PLANK

5k TIME AT THE START 5k TIME AT THE END

The carb cycling nutrition plan is a 6 day cycle consisting of:

2 day Low Carb

1 day High Carb

2 day Low Carb

1 day High Carb

We recommend complying to an eating window of 10:00am - 6:00pm

Vitamin D is involved in calcium absorption, immune function and provides protection

Average Male Macros

Average Male Macros

Average Male Macros

Average Male Macros

Average Female Macros

Average Female Macros

Average Female Macros

Average Female Macros

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