Daily Activity Plan

Daily Activity Plan Day Activity

1 Resistance2 Cardio3 Resistance4 Cardio5 Resistance6 Cardio7 Resistance8 Rest9 Cardio10 Resistance11 Cardio12 Resistance13 Rest14 Cardio

Daily Activity Plan

Intensity

Frequency

Resistance

In order to produce the desired results, you’re going to have to submit to a slightly less academic—but utterly more chaotic—method of training. while most programs carefully manipulate a multitude of variables, we’re going to whittle that list down to those that are most conducive to fat loss and muscle preservation. it’s going to be tough, but it’s

going to work.

It takes more than a couple of leisurely jaunts on the treadmill to get into photo-shoot ready shape. those who achieve the lean, muscular look of the men you see in these pages

have done so by tackling tough workouts with zeal. by incorporating higher intensity protocols—such as Tabata and high-intensity interval training (H.I.I.T.)—you keep your

workouts at a modest length and maximize muscle breakdown, which helps boost post-workout calorie burn. Tabata, which calls for eight 20-second cycles of work followed by 10

seconds of rest, allows you to exhaust all types of muscle fiber while elevating your metabolism.

Two weeks doesn’t give you much time to trigger noticeable changes in your body. To negate the time factor, you’ll be condensing the work schedule. over the next 14 days,

you’ll put in 12 total workouts, with two rest days built in. the increased frequency of workouts will up the number of calories you’re burning over the course of the program. by

keeping repair and recovery constant between workouts, you’ll have your metabolism working overtime to keep up. This type of schedule is not sustainable in the long term, but you’ll find that your body can do almost anything for a two-week block, often with

positive results.

Daily Activity Plan

Cardio

Rest

This two-week program mandates the use of heavy compound exercises to start every weight workout. by keeping heavy training in your program, you’ll force your body to keep its

natural production of growth hormone (gh). High gh, which peaks while you sleep, is a key player in the fat-burning process. Then, by targeting individual body parts with Tabata-style work, you’ll increase local blood flow to working muscles. on each Tabata exercise, start with a weight you can handle for 12–15 reps. as the work drags on, your rep counts will fade. pause only when needed, and perform partial reps if necessary to keep going

the entire 20 seconds.You’ll start each cardio day with Tabata-timed cardio. The h.i.i.T. protocol that follows

calls for sprinting “on the minute,” meaning that your sprints and active rest will always add up to a minute. you’re free to choose your method of cardio, but treadmill

running has been shown to burn more calories than cycling. in the first workout, perform 10 all-out 12-second sprints, with 48 seconds of active rest. This will amount to 120 seconds of total sprinting. The next time out, do more: 11 sprints at 13 seconds each,

with active rest diminishing by a second. you can expect a similar uptick in volume each cardio session.

Yes, there is rest built in—two days, to be exact—but not until you’ve put in seven straight days of pedal-to-the-metal work. rest on days 8 and 13 to allow your body to temporarily recover from the grind of the program. this will help you bank more energy for the work days that follow. These rest days are mandatory. For those of you hitting

the panic button, don’t fret—12 out of 14 days at these intensities will still be plenty adequate for getting your shred. remember: your body changes while it recovers, not while

you train. so consider these two days your chance to bust into the gym a little more ripped on Days 9 and 14.

Daily Activity Plan

Intensity

Frequency

Resistance

In order to produce the desired results, you’re going to have to submit to a slightly less academic—but utterly more chaotic—method of training. while most programs carefully manipulate a multitude of variables, we’re going to whittle that list down to those that are most conducive to fat loss and muscle preservation. it’s going to be tough, but it’s

going to work.

It takes more than a couple of leisurely jaunts on the treadmill to get into photo-shoot ready shape. those who achieve the lean, muscular look of the men you see in these pages

have done so by tackling tough workouts with zeal. by incorporating higher intensity protocols—such as Tabata and high-intensity interval training (H.I.I.T.)—you keep your

workouts at a modest length and maximize muscle breakdown, which helps boost post-workout calorie burn. Tabata, which calls for eight 20-second cycles of work followed by 10

seconds of rest, allows you to exhaust all types of muscle fiber while elevating your metabolism.

Two weeks doesn’t give you much time to trigger noticeable changes in your body. To negate the time factor, you’ll be condensing the work schedule. over the next 14 days,

you’ll put in 12 total workouts, with two rest days built in. the increased frequency of workouts will up the number of calories you’re burning over the course of the program. by

keeping repair and recovery constant between workouts, you’ll have your metabolism working overtime to keep up. This type of schedule is not sustainable in the long term, but you’ll find that your body can do almost anything for a two-week block, often with

positive results.

Daily Activity Plan

Cardio

Rest

This two-week program mandates the use of heavy compound exercises to start every weight workout. by keeping heavy training in your program, you’ll force your body to keep its

natural production of growth hormone (gh). High gh, which peaks while you sleep, is a key player in the fat-burning process. Then, by targeting individual body parts with Tabata-style work, you’ll increase local blood flow to working muscles. on each Tabata exercise, start with a weight you can handle for 12–15 reps. as the work drags on, your rep counts will fade. pause only when needed, and perform partial reps if necessary to keep going

the entire 20 seconds.You’ll start each cardio day with Tabata-timed cardio. The h.i.i.T. protocol that follows

calls for sprinting “on the minute,” meaning that your sprints and active rest will always add up to a minute. you’re free to choose your method of cardio, but treadmill

running has been shown to burn more calories than cycling. in the first workout, perform 10 all-out 12-second sprints, with 48 seconds of active rest. This will amount to 120 seconds of total sprinting. The next time out, do more: 11 sprints at 13 seconds each,

with active rest diminishing by a second. you can expect a similar uptick in volume each cardio session.

Yes, there is rest built in—two days, to be exact—but not until you’ve put in seven straight days of pedal-to-the-metal work. rest on days 8 and 13 to allow your body to temporarily recover from the grind of the program. this will help you bank more energy for the work days that follow. These rest days are mandatory. For those of you hitting

the panic button, don’t fret—12 out of 14 days at these intensities will still be plenty adequate for getting your shred. remember: your body changes while it recovers, not while

you train. so consider these two days your chance to bust into the gym a little more ripped on Days 9 and 14.

DIET PLAN

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5

► 6 egg whites ► 6 oz nonfat or ► 6 oz salmon

► ½ cup oatmeal ► 1% greek yogurt ► 4 oz sweet potato ► ¼ cup brown rice

► 1 banana ► 1 cup broccoli ► 4 oz asparagus

TOTALS: TOTALS: TOTALS: TOTALS: TOTALS:Calories: 266 Calories: 258 Calories: 406 Calories: 120 Calories: 315Protein: 30g Protein: 17g Protein: 60g Protein: 35g Protein: 24gCarbs: 32g Carbs: 44g Carbs: 30g Carbs: 4g Carbs: 16gFat: 4g Fat: 0 g Fat: 0g Fat: 1g Fat: 19g

TOTAL Calories: 1,557Protein: 176gCarbs: 135gFat: 37g

► 6 oz chicken breast

► post-workout shake with 35g whey

protein

TOTALS FOR THE DAY:

DIET PLAN

Meal 6

► 10 almonds

TOTALS:Calories: 205Protein: 21gCarbs: 9gFat: 8g

► 6 oz cottage cheese

RESISTANCE WORKOUT

Resistance Days

Workout

Days 1 + 7

ExerciseDeadlift

Rest no more than 60 seconds between sets.

Days 3 + 10

ExerciseDeadlift

There are three resistance workouts—each done twice—in the 14-Day emergency shred schedule. all start off with a basic compound movement done with heavy weight, which is followed by a series of more targeted exercises done Tabata style.

Tabata (focus: chst, back abs): Inclinde Dumbbell Press, Wide-grip Pulldown, Pec Deck, Seated Cable Row, Double Crunch

Perform sets in rest-pause fashion, if necessary, doing 2–3 reps at a time, then resting 15–20 seconds; repeat as many times as necessary till you reach 8 reps. Rest no more than 60 seconds between sets.

Tabata (focus: delts, biceps, triceps): Dumbbell Lateral raise, incline Dumbbell Curl, Lying Dumbbell extension, rear-delt raise, Hammer Curl, Pressdown

RESISTANCE WORKOUT

Day 5 + 12

ExerciseBench Press

Rest no more than 60 seconds between sets.

Dynamic Cardio

Tabata (focus: chest, back, abs): mountain Climber, kettlebell or Dumbbell swing, Pushup, Underhand Pulldown, Dumbbell Flye, Dumbbell row, bicycle Crunch

Moves like the mountain climber, kettlebell swing, and bicycle crunch allow you to train multiple muscle groups in an athletic, dynamic fashion. each move also actively works your rectus abdominis and your deeper-lying transverse abdominis.

CARDIO WORKOUT

Cardio DaysWorkout

Day 2

Tabata: BurpeeSprints TimeHigh Intensity 12 sec.Low Intensity 48 sec.10 TOTAL SPRINTS

Day 4Tabata: Speed SkaterSprints TimeHigh Intensity 13 sec.Low Intensity 47 sec.11 TOTAL SPRINTS

Day 6

Tabata: Mountain ClimberSprints TimeHigh Intensity 14 sec.Low Intensity 46 sec.

On your cardio days, you’ll lead off with a Tabata-timed cardio move to send your heart rate soaring. you’ll follow with interval sprints.

CARDIO WORKOUT

12 TOTAL SPRINTS

Day 9

Tabata: BurpeeSprints TimeHigh Intensity 15 sec.Low Intensity 45 sec.13 TOTAL SPRINTS

Day 11

Tabata: Speed SkaterSprints TimeHigh Intensity 16 sec.Low Intensity 44 sec.14 TOTAL SPRINTS

Day 14

Tabata: Mountain ClimberSprints TimeHigh Intensity 17 sec.Low Intensity 43 sec.15 TOTAL SPRINTS

WHAT IS IT?

Beta-alanine is technically a non-essential beta-amino acid, but it has quickly become anything but non-essential in the worlds of performance

nutrition and bodybuilding. Also known by its trademarked name CarnoSyn, it has become a shining star due to claims that it raises

muscle carnosine levels and increases the amount of work you can perform at high intensities.

Beta-alanine is also famous for producing a certain "tingle" you probably felt—and possibly freaked out about—the first time you tried a pre-workout supplement containing beta-alanine.

Beta-alanine can offer real performance benefits, but it has unique chemical properties that need to be understood. It may also have a unique push-and-pull relationship with our old friend taurine that should be taken into account.

Beta-alanine could earn a permanent place in your nutritional war-chest. I'm here to provide you the science-based intel you need to decide if it's right

for you.

Beta-alanine, or 3-aminopropionic acid is a naturally-occurring beta-amino acid and a component of the histidine dipeptides carnosine and anserine, as well as vitamin B5, or pantothenic acid. Structurally, beta-alanine is a hybrid between the potent neurotransmitters L-glycine and GABA, which may explain why consumers often claim to experience a caffeine-like response

from it. Beta-alanine is even gaining support within the scientific community for being secondarily classified as a neurotransmitter.

Your body can produce beta-alanine in at least three ways. It can be released during the breakdown of histidine dipeptides, such as carnosine or anserine, or it can be formed as a secondary byproduct of a reaction that converts L-alanine to pyruvate. Additionally, beta-alanine can be formed during digestion, when intestinal microbes remove a carbon atom from L-

aspartate, releasing both beta-alanine and CO2. But don't tell Al Gore that, or he'll try to argue that you should be charged for increasing your carbon

footprint.

WHAT DOES IT DO?

When consumed as a dietary supplement, beta-alanine passes from the bloodstream into skeletal muscle via a beta-alanine and taurine transporter that's dependent upon both sodium and chloride availability. Once it enters a skeletal muscle cell, it binds with the essential amino acid L-histidine

to form the dipeptide carnosine. That's where the fun really begins.

The sports benefit of supplementing with beta-alanine lies mostly in its ability to raise muscle carnosine concentrations. In fact, beta-alanine is the limiting amino acid in carnosine synthesis, meaning that its presence in

the bloodstream is directly tied to muscle carnosine levels.

To date, every study in which beta-alanine has been supplemented to human subjects has resulted in a significant increase in muscle carnosine. This stands in contrast to other iconic supplements like creatine, for which distinct responders and non-responders have been observed. But beta-alanine doesn't just work broadly; it also works well. Supplementation with beta-alanine has been shown to increase muscle carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks.

What's so special about carnosine, you ask? Well, aside from being a potent antioxidant, this peptide is one of your muscles' first lines of defense against the buildup of hydrogen ions (H+) during high-intensity exercise. This rise in H+ dramatically lowers the pH within muscle cells, negatively effecting enzyme function and muscle excitation-contraction coupling events that support continued, high-intensity output. Put simply, a drop in muscle pH is a major contributor to muscle fatigue.

Muscle carnosine concentration is also linked with having a high percentage of Type II fast-twitch muscle fibers. For this reason, you'll find higher levels of muscle carnosine among sprinters and natural muscle freaks. Men

also generally have higher muscle carnosine concentrations than women, most likely because the enzyme that breaks down carnosine is more active in

women.

WHAT ARE THE SOURCES OF BETA-ALANINE?

You derive little free-form beta-alanine from the foods you consume. Most comes in the form of the dipeptides carnosine, anserine or balenine, each of

which contribute to raising beta-alanine availability when broken down during digestion. Unless you are vegetarian, you derive these from the

animal proteins in your diet. Specifically, pork and beef are good sources of carnosine, whereas tuna and venison are high food sources of anserine.

Just how tied is carnosine to being a carnivore? Well, carnosine synthase (the enzyme that produces carnosine) expression has been shown to be

significantly reduced in response to just five weeks of a vegetarian diet. As you might expect from that, muscle carnosine concentrations are

significantly lower in vegetarians than in the muscles of their carnivorous or omnivorous counterparts.

Beta-alanine is also a standard ingredient in many pre-workout supplements, in addition to being available on its own. When purchasing a beta-alanine

supplement, however, look for the brand name CarnoSyn® on the label.

Natural Alternatives International, Inc. is the patent-holder on the manufacturing process by which beta-alanine is made, and its product is the only one protected by use patents and is the one that has been suggested to

be effective in repeated research trials.

Buyer, be wary if you don't see CarnoSyn® on the label! You may instead just be consuming regular L-alanine or something altogether different.

WHAT ARE THE PERFORMANCE AND PHYSIQUE APPLICATIONS?

If you're looking for a boost in short-to-medium duration high-intensity muscle performance, few supplements to date have fit the bill as

consistently as beta-alanine.

Specifically, beta-alanine seems most effective for supporting exercise lasting longer than 60 seconds. It has not been shown to be significantly or consistently effective in shorter duration bouts of exercise, where the ATP-

phosphocreatine energy system is in highest demand.

For example, in one of the first published studies on beta-alanine and human athletic performance, subjects received either a placebo, 20 g per day of creatine monohydrate, 800 mg of beta-alanine four times per day, or the same dose of beta-alanine plus 20 g of creatine monohydrate. Maximal power output in a four-minute all-out cycling test was significantly increased in the two groups receiving beta-alanine, versus those receiving the placebo or only creatine. The most significant improvement was noted in the first and fourth minutes of cycling.

Since that early trial, beta-alanine has been consistently suggested to increase muscle power output, strength, training volume, high-intensity exercise performance and peak oxygen uptake (aerobic capacity). Most

recently, when players consumed 3.2 g per day of beta-alanine for 12 weeks during a competitive soccer season, their performance was shown to improve by 34.3 percent, compared to a -7.6 percent change in those consuming a

placebo. In fact, when all subject responses were analyzed, those consuming beta-alanine improved by a range of 0 to 72.7 percent, whereas those consuming the placebo had a response range of between -37.5 and +14.7

percent.

Similarly, researchers out of the U.K. presented evidence that just four weeks of six grams per day of beta-alanine (1.5 g, four times per day) increased the punch force of amateur boxers by an amazing 20 times, and

punch frequency by four times, as compared to a placebo. However, when long rest periods (2-5 minutes) were provided between sets of a high-intensity strength training session, the effects of beta-alanine were insignificant.

Therefore, for the effects of beta-alanine to be most noticeable, I would recommend a high-intensity bodybuilding-style training

program, HIIT or interval training, CrossFit, or all-out 1-5 minute bouts to exhaustion, with short rest periods of less than 2 minutes.

WHEN SHOULD I TAKE IT?

HOW SHOULD I COMBINE IT?

Beta-alanine can provide an acute stimulant response and is therefore a good candidate for being consumed pre-workout. If you take a pre-workout supplement, you might already be taking it this way. However, the

performance benefits from beta-alanine are based upon raising muscle carnosine concentrations over time. Thus, the time of day you consume beta-alanine isn't nearly as important as consistently consuming beta-alanine

each day.

Your muscle fiber makeup and the amount of muscle carnosine you have when you start supplementing with beta-alanine do not appear to impact how you will respond to supplementation. Likewise, the size of individual doses

doesn't appear to affect the maximal concentration of muscle carnosine that you can achieve. Instead, the total dose over a period of time affects the

final muscle carnosine concentration that you can achieve.

The dose response to beta-alanine increases exponentially over time because of the long clearance time of elevated muscle carnosine concentrations. Once you build up your carnosine concentration with beta-alanine, those elevated levels have been shown to drop by just two percent every two weeks after you

cease supplementing.

I recommend consuming taurine when supplementing with beta-alanine. Not only is taurine an underutilized super-nutrient, it's also incredibly important for neuromuscular, cognitive and lung function, blood glucose utilization, and as an antioxidant. Since beta-alanine and taurine compete for uptake and

the concentration of one affects the other, consuming one of them consistently while dosing the other is just common sense.

SHOULD I PERIODIZE MY CONSUMPTION?

If common sense isn't enough for you, then let's get specific. Over the long term, there is a possibility that high-dose beta-alanine use in the absence of dietary taurine may lead to health and performance complications. Data in mice seem to indicate that pushing either supplement in the absence of the other can lead to neurological and neuromuscular decreases in performance tests. With beta-alanine, the result was an angiogenic (stress-inducing)

response as serotonin production was compromised.

Other research in rats seems to indicate that significant taurine deficiency, in response to chronic, high-dose beta-alanine, reduces nitric

oxide production and response. However, no long-term studies have been conducted to determine the likelihood of such problems with humans in

response to typical beta-alanine dosing.

Aside from taurine, what you choose to stack with beta-alanine will depend most upon your goals. Remember, beta-alanine works best when exercise is of a high-intensity and lasts at least 1-5 minutes. So if your goal is exercise improvement for sessions lasting less than 60 seconds, aim for ingredients that support the ATP-PCr energy system. These include creatine, oral ATP,

caffeine, and betaine.

If you are training for sports, then also consider adding ingredients such as DL-malate and similar energy system intermediates such as alpha-

ketoglutarate, citrates, aspartates, in addition to carbohydrates, BCAAs, glutamine, citrulline, and Co-Q10.

Based upon the available data, I don't see a need for cycling beta-alanine, as long as you're also supplementing with taurine.

ARE THERE ANY SIDE EFFECTS?

If you're not consuming supplemental taurine, then it may be prudent to cycle your beta-alanine every so often. Since taurine uptake is only affected by rises in plasma beta-alanine, and because muscle carnosine remains elevated for up to three months after ceasing beta-alanine

supplementation, a 4-9 weeks "on" to 4-9 weeks "off" cycling strategy should allow you to consistently reap the performance benefits of beta-alanine. However, this is just conjecture on my part, and it's a moot point if you

just supplement with taurine.

One complication in the task of providing dosing duration and/or cycling direction is the lack of human performance studies assessing the affects of

beta-alanine beyond 12 weeks. Beyond that point, it's unclear if muscle carnosine concentrations will continue to rise, or if a ceiling is

eventually reached. Additionally, since the clearance time of muscle carnosine is so slow, more research needs to be performed to determine what

carnosine concentration increases are necessary to observe significant improvements in performance.

To put it another way: Is an 80 percent increase in muscle carnosine any more effective than a 50 percent increase? Also, is cycling beta-alanine

helpful or necessary after a certain threshold of muscle carnosine concentration has been achieved? Until we have answers to these questions,

we can only suggest general guidelines over the long-term.

Beta-alanine comes with its own built-in dosing regulator. You might recall feeling it in your neck or arms the first time you tried a pre-workout

supplement that contained beta-alanine.

The scientific name for this "pins and needles" feeling is acute paresthesia. It can also produce a burning, itching, or flushed feeling on the scalp or ears. Beta-alanine doses greater than about 800 mg-less than

half of the amount contained in a single scoop of some popular pre-workouts-have generally been reported to cause moderate to severe paresthesia lasting

60-90 minutes. In one study, in which subjects consumed 3 grams of beta-alanine in one dose, the parasthesia effect was reported as significant and

severe.

WHAT'S THE BOTTOM LINE?

If paresthesia is a concern, then I would recommend you limit your initial consumption to no more than about 800-1200 mg of beta-alanine, every 3-4 hours, for at least four weeks. This will be sufficient to derive the

supplement's performance benefits and your reaction to its use.

If you take beta-alanine on an empty stomach, blood concentrations will indeed increase faster, but you're also more likely to experience the

paresthesia side effects. Additionally, consumers who use beta-alanine for its stimulant response tend to report more consistent effects when they

consume it on an empty stomach. If however, you're just taking beta-alanine for its performance effects, then this matters less, since every dose of

beta-alanine simply adds to the previous dose's raising of muscle carnosine concentrations regardless of being consumed in the presence or absence of

food.

As probably the most consistently effective performance-enhancing supplement to hit the sports nutrition market since creatine, beta-alanine is an ingredient I strongly recommend athletes to keep in their arsenal.

Time and more research will help refine dosing and delivery, giving us a clearer picture of beta-alanine's long-term safety and effectiveness, as well as what ingredients may boost its benefits. For now, there is ample

evidence to suggest that athletes—especiallyvegetarians, ectomorphs (hard-gainers), and women—can benefit by consuming beta-alanine regularly.

SUPPLEMENTS

SUPPLEMENT

DOSE/TIMING

100–300mg, 2–3 times daily, with one dose 30–60 min pre-workoutBENEFITAcutely increases strength, delays fatigue, blunts pain, increases burning of fat during exercise

SUPPLEMENT

DOSE/TIMING

1–3g, four times daily, including immediately pre- and post-workout and before bedBENEFIT

SUPPLEMENT

DOSE/TIMING

2–3g pre- and post-workoutBENEFITMaximizes strength, power, and stamina

Caffeine

L-Carnitine

Shuttles fat to mitochondria, where it can be burned for fuel 

Beta-alanine