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FEARLESS SHRED

congrats! 

You've made the first step on your Fearless Shred Fuel System journey. Our vision is to have a nutrition program that teaches you simple ways to fuel your body. By keeping it easy, realistic, achievable and science based, our nutrition program can help guide you to create a lifestyle that is clean, healthy and energy driven. Think of fuelling your body, helping it achieve maximal energy and health by what you put into it. By taking care of your health and putting the effort in, you will see long lasting results.

Your goal is to get SHREDDED FAST! And that is exactly what you are going to do. You should already be in a good routine, working out 5-6 times/ week, low body fat and lots of muscle. Laid out is 2 weeks of meals; breakfasts, lunches and dinners. You will make enough dinner to portion out for the next day, to save time and ensure you are eating the leftovers. There are 3-4 breakfasts per week to choose from, so alternate or choose your favourite for days 5-7. You will eat 3 meals per day, plus your pre/post workout fuel. Ensure you are eating the right portions and are never hungry.

GUIDELINES:

  • Cut out all processed and refined foods (anything packaged and prepared)
  • Eat nothing that is refined, processed, pasteurized, microwaveable, preserved or fried
  • Avoid sugar and alcohol
  • Eat 3 meals + PreWO and PostWO
  • Unlimited amounts of vegetables
  • Fruit in moderation (1-3 servings/day)
  • Caffeine minimum 1-2x/day
  • Drink 3-4L of water/day (add lemon/lime for sweetness)
  • Exercise 3-4 times per week
  • Eat meals before 8 pm
  • No cheats- give yourself two weeks to cleanse and fuel your body
  • Use the food list provided to create meals and variety to your plate 

 

Post Workout snack

200-400 kcal

15-30min post workout

Includes protein+dense carb (ex. yams, squash) 

 

PRE WORKOUT SNACK 

200- 400 kcal

15-75min before workout

Includes protein+fat (200-400kcal)

 

                                                                                   

*Do not use fruit in Pre or Post Workout Snack

 

You will eat:

3 meals plus Pre workout + Post workout snack

 

macronutrient ratio

WEEK 1

MACRONUTRIENT RATIO 40:30:30 (PRO:CHO:FAT)

Week 2

MACRONUTRIENT RATIO 50:30:20 (PRO:CHO:FAT) 

Supplements

You want to try to achieve most of your nutrition through food while adding these few supplements to help with your pre/post workout recovery:

  • Caffeine - 60 min before exercise
  • BCAAs (approx. 5g) with Pre workout snack and during your workouts
  • Whey protein (20g) /Casein Protein (10-20g), BCAAs (5g) with Post workout snack

Helpful Tips and Tricks

  • Find items that have no sugar in them (<3g sugar per serving size)
  • Buy all vegetables, fruits, and meat in large quantities and portion out to freeze
  • Prepare, wash, cut fruit/vegetables, and boil eggs on Sundays to put into containers and get ready for the week ahead
  • Have a 5-10 snack grab bags available at all times (in car, purse, gym bag) this includes 1 lara bar, dates, almonds/cashews, dried fruit
  • Have a bottle of water in the car as well as gym bag and purse (never get to the point of thirst)
  • Drink 1 glass of cold water upon waking up
  • Use condiments and spices at all meals and cook in approved oils to provide flavour

bulk cooking

Bulk cooking is an easy way to ensure you are prepared for the week. This is great for people who lead very busy lives and want the ability to go into their freezer and choose a quick meal to bake or microwave. 

TIPS & TRICKS

1. Choose 3-4 dinner meals for the week

ex. Week 1

Meal # 1- 1 cup ground turkey sautéed with 2-3 cups of carrots/peppers/beans/asparagus blend served with ½ cup rice.

Meal #2- 1 cup ground beef with seasoning in tomato sauce and diced peppers mixed with ½ spaghetti squash

Meal #3 - 1 chicken breast with cauliflower mash and fresh salad

These dinners will be eaten 6 times and lunches 6 times so you have to prepare 12 meals (4 portions of each meal)

 

2. Prepare Your ProteiNS

Sautée 4 Cups Ground Turkey

Sautée 4 Ground Beef in Tomato Sauce

Bake 4 Chicken Breasts

 

3. Prepare your Carbs

Cook 3-4 cups Brown Rice

Bake 2 Spaghetti Squashes

Boil and Mash your Cauliflower "Potatoes"

 

4. Prepare your veggies

Dic your peppers and then sautée

Bake your Carrots/Peppers/Beans/Asparagus and Blend until Soft

Cut all your Veggies for your Salads and put into Containers

 

5. Dish out and create meals

Take all the Cooked Components and Create Your Meals in Freezer Sealed Containers

 

6. Throw in freezer

Take Out the Night Ahead for the Next Day's Lunch and Dinners

There you have it! All your lunch and dinners prepared for 6 out of 7 days of the week. This should only take you about 1 hr and 15min so get it done and be prepared!

 

POST WORKOUT

  • 200-400 kcal
  • 15-30min post workout
  • Includes protein + dense carb (ex. yams, squash)  

Examples:

  • Protein + Dense Carb
  • Bacon and egg omelet with ½ bake yam
  • Kale salad with ground turkey and butternut squash
  • ½ cup of oats with protein powder sprinkled on top
  • Protein Shake with ½ cup oatmeal

Pre Workout

  • 200-400 kcal
  • 15-75min before workout
  • Includes protein + fat 

Examples:

  • Protein + Fat
  • 2 boiled eggs with ½ avocado
  • 2 turkey pepperoni sticks and a handful of almonds
  • ½ chicken breast with steamed veggies with coconut oil on top

 

Sweets and Simple Treats

  • 1 apple with 1 tbsp. almond butter with sprinkled cinnamon
  • 3 dates and ¼ cup cashews
  • 1 brown rice cake with 1 tbsp. almond butter with sliced banana
  • 1 cup frozen berries
  • Frozen greek yogurt with sprinkled cocoa and ¼ cup hazelnuts

 

GROCERY LIST

vegetables

  • Acorn Squash
  • Artichoke
  • Arugula
  • Asparagus
  • Beets
  • Bell Peppers
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Beets
  • Butternut Squash
  • Cabbage
  • Carrots
  • Cauliflower
  • Cucumber
  • Collard Greens
  • Eggplant
  • Endive
  • Garlic
  • Green beans
  • Kale
  • Leeks
  • Lettuce
  • Mushrooms
  • Onion
  • Radishes
  • Rhubarb
  • Rutabaga
  • Snow Peas
  • Sugar snap peas
  • Spinach 
  • Sprouts
  • Swiss Chard
  • Squash
  • Tomatoes
  • Turnips
  • Zucchini

fat

OILS

  • Avocado oil 
  • Clarified butter
  • Ghee
  • Coconut oil
  • Extra virgin olive oil
  • Lard
  • Palm oil
  • Flaxseed oil
  • Sesame oil
  • Safflower oil

FRUIT

  • Avocado
  • Olives

NUTS AND SEEDS

  • Almonds
  • Almond butter
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans 
  • Pistachios
  • Flax seeds
  • Pine nuts
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

condiments and sauces

  • Balsamic vinaigrette
  • Mustard
  • Pickles
  • Red wine vinegar
  • Rice vinegar
  • Hot Sauce
  • Fish Sauce
  • Curry Paste
  • Relish
  • Tomato paste
  • Diced canned tomatoes
  • Vegetable/ beef broth
  • Organic sugar free ketchup
  • Coconut milk
  • Almond milk
  • Hemp milk
  • Cashew milk

 

 

 

 

PROTEIN

Red Meat

  • Beef
  • Buffalo
  • Venison

Dairy

  • Greek Yogurt
  • Eggs
  • Cottage Cheese

Poultry

  • Chicken
  • Turkey
  • Duck Breast

Seafood

  • Clams
  • Cod
  • Crab
  • Halibut
  • Lobster
  • Mussels
  • Salmon
  • Whitefish
  • Shrimp
  • Scallops
  • Tilapia
  • Trout
  • Tuna 

Other

  • Pork
  • Bacon
  • Sausage
  • Pepperoni
  • Protein Powder (low in sugar)

fruit 

  • Apricots
  • Apples
  • Blackberries
  • Bananas
  • Cherries
  • Dates
  • Figs
  • Grapefruit
  • Grapes
  • Kiwi
  • Lemon
  • Lime
  • Mango
  • Melon
  • Nectarine
  • Papaya
  • Peaches
  • Pears
  • Plum
  • Pomegranate
  • Raspberries
  • Strawberries
  • Watermelon
  • Dried fruit

carbs

Bread

  • Whole grain bread with bran/oats/rye/kasha
  • Corn Tortillas
  • Wraps

Grain

  • Amaranth
  • Barley
  • Corn
  • Quinoa
  • Couscous
  • Spelt
  • Brown rice
  • Brown Rice Pasta
  • Brown Rice Wraps
  • Rice cakes
  • Oats

Flours

  • Almond Flour
  • Coconut Flour
  • Whole wheat flour
  • Quinoa Flour

Root Vegetables

  • Potatoes
  • Sweet Potato
  • Yam
  • Pumpkin

Legumes

  • Beans
  • Edamame
  • Lentils
  • Peas

 


WEEKLY FUEL GUIDE

ENSURE YOU STICK TO THE RIGHT PORTIONS AND MACRONUTRIENTS. IF YOU DO NOT LIKE A CERTAIN PAIRING, REFER TO THE FOOD LIST PROVIDED AND SWITCH OUT THE PROTEINS, FATS OR CARBOHYDRATES. 

*anything italicized, only have on high carb days

week 2

BREAKFAST CHOICES

  • Omelette Explosion
    • 2 egg omelet with veggies
    • 1 pc (GF) toast
    • ½ apple and 1 tbsp peanut butter
  • Mexican Egg Delight
    • 2 fried eggs
    • 2 pc bacon
    • 1 cup strawberries
    • 1 rice cake with ½ avocado and salsa
  • Pancake Delight
    • 2-3 pancakes
    • (1 scoop protein, 2 eggs, ½ cup ground oats, ½ banana and cinnamon, blend and fry on medium pan), 
    • ¼ cup greek yogurt
    • ½ cup assorted fruit
  • Chocolate Peanut Butter Cup Smoothie
    • 1 frozen banana
    • 1 scoop protein powder 
    • 1 tbsp cocoa,
    • 1/2 teaspoon vanilla
    • 2 tablespoons peanut butter
    • 2 handfuls of spinach

DINNERS

Bulk cooking for 14 meals (Monday- Friday/ Lunch and Dinner)

  • Meal #1- (3 portions)
    • 4-5 turkey meatballs with 1 cup rice pasta and assorted grilled vegetables
  • Meal #2- (3 portions)
    • Shrimp stir fry (assorted vegetables) with ½ brown rice and ½ avocado
  • Meal #3 (3 portions)
    • Grilled Salmon with 1 cup yam fries and fresh salad
  • Meal # 4 (2 portions)
    • Taco salad- ground beef with low salt seasoning, lettuce, corn, peppers, black beans, salsa, ½ avocado and ¼ cup brown rice or ground up corn chips.
  • Meal # 5 (3 portions)
    • Chicken rice wraps with assorted vegetables and ½ cup quinoa

Week 1

Breakfast choices

  • Egg Delight
    • 2 boiled eggs
    • 2 pc bacon
    • 1/2 banana
    • 1tbsp almond butter
  • Smoothie with 2 rice cakes and 1 tbsp peanut butter
    • ½ cup yogurt
    • 1 scoop protein powder
    • ½ frozen banana
    • 1tbsp chia seeds
    • ¼ cup frozen berries, handful of spinach and ice
  • Parfait
    • ¾ cup cottage cheese
    • ½ cup blueberries
    • ½ cup walnuts
    • ¼ cup baked oats with cinnamon
  • Spinach and vegetable omelette
    • 2 eggs, 1 cup spinach and assorted veggies omelette
    • 1 tomato
    • 1/2 avocado

Dinners

Cooking for 14 meals (Monday- Friday/ Lunch and Dinner)

  • Meal #1- (3 portions)
    • 1 cup ground turkey sautéed with 2-3 cups of carrots/peppers/beans/asparagus blend served with ½ cup rice.
  • Meal #2- (3 portions)
    • 1 cup ground beef with seasoning in tomato sauce and diced peppers mixed with ½ spaghetti squash
  • Meal #3 (3 portions)
    • 1 chicken breast with cauliflower mash and fresh salad
  • Meal # 4 (3 portions)
    • 1 steak with ½ cup brown rice and large salad
  • Meal #5 (2 portions)
    • 1 Lettuce wrap burgers, with  ½ cup quinoa and grilled assorted vegetables

 

 

 

 

Carb Cycling

 

A.2 low carb days, 1 high carb day Cycle

B. 1 low, 1 medium, 1 high Carb Day Cycle

Depending on your leanness before the shred, choose what would work best in your lifestyle.

 

  • LOW CARB DAY WORKOUTS: Upper body workouts and cardio
  • MEDIUM CARB DAY WORKOUTS: Shred, high cardio workouts
  • HIGH CARB DAY WORKOUTS: Heavy strength workouts
  • LOW CARB DAY FUEL: Breakfast- 1 portion carbohydrate, Lunch/dinner- No CHO's, Post workout fuel-  small portion of CHO
  • LOW CARB DAY FUEL: Breakfast/Lunch/Dinner- 1 portion of CHO, little to no fat in any meal. Post workout fuel- medium portion of CHO

The whole idea is to force your body to use the fat stored in your cells as fuel on those low carb days. Then on the high carb day, you are going to use that immediate fuel source of CHO's ingesting in your meals for the heavy workout, therefore leaving no residual fuel for the next day, forcing the body to use your fat stores.

Water and Carb Prep

Week 1 water and Carbs

 Increase water consumption by 2L/day and choose A or B of carb cycle

Week 2 Water

3 days out from vacation/shoot/special event- cut water each day by half - ex. day 4: 5L, day 3: 2.5L day 2: 1.25L day 1: sip water

Week 2 Carbs

 7 days out do 3-4 days of little to no carbs. day 3: carb load day 2; half the load, day 1: half the load.

 

Example of Week 2 Carb Cycling (A and B)

MONDAY

Low carb/ Upper body- Cardio/ 2L more water

TUESDAY

Low carb/ Upper body- Cardio/ 2 L more water

WEDNESDAY

Low carb/ Full body- Cardio/ 2 L more water

THURSDAY

Low carb/ Full body/ 2L more water

FRIDAY

High carb/ Cut water in half/ Rest

SATURDAY

Medium carb/ Cut water in half again/ Rest

SUNDAY

Medium carb/ sip water/pump workout- high sets and high reps

Example of  Week 1 Carb Cycling (A)

MONDAY

Low Carb/ Upper body Cardio/ 2L more water

TUESDAY

Low Carb/ Upper body and Cardio/ 2L more water

WEDNESDAY

High Carb/ Heavy Strength workout/2L more water

THURSDAY

Low Carb/Upper body and Cardio/2L more water

FRIDAY

Low Carb/Upper body and Cardio/2L more water

SATURDAY

High Carb/ Heavy Strength Workout/2L more water

SUNDAY

Low Carb/ Variety in workout or Rest day/2L more water

* if you chose B carb cycle, add in a medium day on Tuesday and Friday of week 1 and Monday of week 2.


Simple and Easy to follow! Good luck!


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