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Copyright 2015 HIITBURN.com     DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

Welcome to Bodyweight Shred! We are Dennis and Kelsey Heenan, creators of Bodyweight Shred. We have been in the fitness industry a combined 10-years, and have worked with thousands of people in that time to help build happier, healthier lives. We have had the opportunity to work with people from all walks of life, and have found that before coming to us, many people have struggled for years to get their desired results, and never seem to fully reach their goals.

That’s why we have created the Bodyweight Shred system. This program is designed to jump-start your fitness to get your real, rapid and safe results in 21-Days. We have poured hours of time, testing, sweat and love into this program so that we could help you achieve your goals.

Meet the Creators of Bodyweight Shred

Dennis and Kelsey Heenan

We want you to be happy, healthy and confident…And this is where we come in. We strive to provide you with top quality programs that bring results and are actually FUN. We really look forward to working with you in these next workouts and can’t wait to hear about your results!

-Dennis & Kelsey Heenan

First and foremost, I want to personally thank you for starting this program.   I really appreciate you for putting your trust in me. Because of that, my goal is simple in these next 21-days…   To bring you your best 21-days results ever so that you can get the kick-start you need and get the body you want…   These next 21-days are going to be what I call “focused effort”. However, once you get rolling, it will get easier and easier.   Push past the first few days and your going to love what you see by day 21.   We’ll be covering the program below, everything you need to get started and see awesome results.   I’ve laid out everything for you in the simplest way possible. So take a few minutes and read through everything below.   And remember… This is ONLY 21-days.   You can do anything for 21-days.   So stay strong, push through, and lets get you some amazing results…   With much anticipation and appreciation,   -Dennis Heenan  

The next 21-days were designed to be simple to follow. That doesn’t mean it’s going to be EASY though…   It will take some stepping out of your comfort zone and putting in some hard work.   That being said, let’s dive into what the next 21-days are going to look like…   First, I just want to go over a quick overview of what you’ll be doing on the program. This is the “bare bones” so to speak.   You MUST follow these 5 rules for the next 21-days. No excuses.   1) Each morning you are going to start the day with 6-10 minutes of MOVEMENT…   Some days this will be intense exercise, other days this will be an ab workout, and others will simply be stretching or slow movements.   This part is incredibly important. Do not skip out on these short 6-10 minute routines.   If your not one for working out in the morning… Then welcome to the club.   I’m not either. You just gotta do it.   In the workout manual you will see the routines for each day that you will do.  

2) You will be eating the SAME breakfast for the next 21-days   This plan is all about getting your day started off right and continuing that momentum throughout the rest of your day…   And after finishing your 10-minutes of movement, you’re going to want to have a good fat burning breakfast.   In the nutrition section below is where you will see your breakfast each morning.   3) You will be eating very SIMILAR meals for the next 21-days…   This makes things EASY. It allows you to simply have a plan and follow it. And with how the plan is set up, you can cook all your food in one day and have it prepped for the next few days.   4) You will be cycling your carbs…   This is incredibly important and if you follow the outline below, your results will be insane.   In the nutrition section is where we dive more into building your plan…  

5) You will be working out 3-5 days per week for 30 minutes or less…   Aside from the 6-10 minute workouts in the morning, you will be focusing on 3-5 strength bodyweight training workouts per week that will be 30-minutes or less.    You want your best results, right? Just get the workouts done!   If you workout in the morning, simply do your 10-minute workout followed immediately by your 30-minute workout.   If you workout in the afternoon, do your 10-minute morning workout then do your 30-minute workout later in the day.   It’s that simple. Still… Even doing that, you’re not working out past 40-minutes in a day…   Oh yea, and ALL your workouts can be done right at home :) To be honest, that pretty much sums up the next 21-days.   That’s it in a nutshell.   Now… Let’s dive in further starting with nutrition…  

Nutrition is going to be the most important aspect for you over these next 21-days.   We’ll be using a technique that is extremely simple to follow yet will bring great results for you.   Now, there are three things we will NOT be doing during these next 21-days.   X Counting Calories… X Measuring or Weighing Food.. X Starving Yourself…   I am not one for counting calories or measuring food (too complicated and too boring). And I live by the saying “eat to burn” and that’s exactly what you’ll be doing…   All that to say… We DO need to talk calories really quick because it is important to understand what you are putting in your body…   Because as I am sure you can guess, 100 calories of chicken is a lot different than 100 calories of chips…   Now, instead of having a strict calorie count that you have to hit on a daily basis… We are going to follow a looser format…   Instead, we are going to follow what I call a “Calorie Estimate”.   What this means is that your goal each day is to hit “around” a certain number of calories for YOUR body…      

There are two reasons for doing this:   1) To make sure you don’t OVEREAT…   2) To make sure you don’t UNDER eat…   Both will hurt your results… Each one of you is different which means you’ll need to hit a different number of calories each day in order to maximize your success…   So… How do you figure out that number for YOU? It’s very simple… You are going to take your GOAL WEIGHT and multiply it by the number 12.   For example, let’s say you weight 200 pounds right now and you want to get to 180 pounds…You’re going to take 180 (your goal weight) and multiply that by 12… So…   180 pounds X 12 = 2,160 calories per day   What if you don’t want to lose weight and instead just want to burn body fat?   Then all you will do is take your current weight and multiply that by 12. For example, if I weight 190 pounds and simply want to burn body fat and maintain my weight… The equation would be:   190 pounds X 12 = 2,280   I want you to take a second and calculate that yourself now…    

IMPORTANT:   MEN: Do NOT go lower than 1,600 calories in a day WOMEN: Do NOT go lower than 1,200 calories in a day   What is YOUR goal weight?   Then multiply that by 12…   Now… Write down that YOUR number of calories…   Did you do it? .   .   .   OK. Good.   This is your daily “Calorie Estimate” number that you are going to try and hit each day with high quality foods…   Don’t worry, this is super easy to hit as you’ll see in just a second…   Now that you have your number… It’s time to start building your nutrition plan.   First, let’s cover the list of approved foods that you can eat while on this plan…  

Protein:   •  Eggs (1 egg) - 70 calories, 6g protein, 1g carbs, 4g fat  •  Chicken (8 ounces) - 200 calories, 40g protein, 0g carbs, 1g fat •  Turkey (93% lean/7% fat) (8 ounces) - 339 calories, 66.8g protein, 0g carbs, 5.9g fat •  Fish (6 ounces) - 200 calories, 36g protein, 0g carbs, 11g fat (6oz) •  Grass Fed Beef (95% lean/5% fat) (8 ounces) - 436 calories, 40.0g protein, 0g carbs,

17.1g fat ( •  Whey Protein (Isopure Zero Carb) (1 scoop) - 105 calories, 25g protein, 0g carbs, .

5g fat   Fats:   •  Grass Fed Butter (unsalted for cooking) (1 tablespoon/0.5 ounces) - 102 calories, .

1g protein, .1g carbs, 11.5g fat •  Coconut Oil (1 tablespoon) - 120 calories, 0g protein, 0g carbs, 14g fat •  Olive Oil (1 tablespoon) - 120 calories, 0g protein, 0g carbs, 14g fat •  Almond Butter or Peanut Butter (1 tablespoon) - 101 calories, 2.4g protein, 3.4g

carbs, 9.5g fat •  Avocado (1 whole) - 260 calories, 2g protein, 12g carbs, 24g fat   Carbs:    •  Oatmeal (1/2 cup) - 120 calories, 1g protein, 25g carbs, 1g fat •  White Rice (1 cup) - 205 calories, 4.3g protein, 44.5g carbs, .4g fat •  Sweet Potatoes (1 medium potato) - 105 calories, 1.9g protein, 24.5g carbs, .1g fat •  Banana (1 medium banana) - 105 calories, 1.3g protein, 27g carbs, .4g carbs  Veggies:   •  Broccoli (1 cup) - 30 calories, 2.5g protein, 5.8g carbs, .3g fat •  Spinach (1 cup) - 7 calories, .9g protein, 1.1g carbs, .1g fat •  Kale (1 cup) - 34 calories, 2.2g protein, 6.7g carbs, .5g fat •  Asparagus (1 cup) - 27 calories, 2.9g protein, 5.3 carbs, .2g fat •  Brussel Sprouts (1 cup) - 38 calories, 3g protein, 7.9 carbs, .3g fat •  Celery (1 cup) - 14 calories, .7g protein, 3.5g carbs, .2g fat •  Green Beans (1 cup) - 44 calories, 2.4g protein, 9.9g carbs, .4g fat

 

Yes, this is a small list. HOWEVER… This simplifies things, which is exactly what you want.   Now let’s quickly cover HOW you will be eating these foods… Not only do you have YOUR goal calorie estimate number, you will also be ROTATING your calories through a unique and never before seen Carb Cycle. This will be a game changer for you. So, before we start building out your plan…   Let’s cover the carb cycle you will be following… And again, don’t worry if this looks complicated… We will be covering more in just a second where everything is literally laid out for you…   Days 1, 2, 3, 4: Lower Carb   We are starting this program with 4 low carb days in a row. With the workouts we will be doing, this will completely drain your glycogen stores which is exactly what you want…   Day 5: Higher Carb   Day 6: Lower Carb   Day 7: Higher Carb   Day 8, 9, 10: Lower Carb   Week 2 starts with 3 days of low carb meals…   Day 11: Higher Carb   Day 12, 13: Lower Carb   Day 14: Higher Carb   Day 15, 16: Lower Carb   Day 17: Higher Carb Day 18, 19: Lower Carb   Day 20: Higher Carb   Day 21: Lower Carb    

Here’s a calendar for those who are a little more visual:     Now that you have to format that you’ll be using, let me define what I mean by “Lower Carb” and “Higher Carb”…   •  Lower Carb: 25-50 grams of carbs •  Higher Carb: 125-200 grams of carbs   Typically on High Carb days you want to shoot for eating about your bodyweight in carbs without going over the 200 mark… You also want to keep the majority of your carbs for your post workout. I’ll show you how to do that below…   Pretty simple, right?   It’ll get even easier when we build your plan together in a second…   Now… For protein and fats…  

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week1 LowCarb LowCarb LowCarb

LowCarb HighCarb LowCarb HighCarb

Week2 LowCarb LowCarb

LowCarb HighCarb LowCarb

LowCarb HighCarb

Week3 LowCarb

LowCarb HighCarb LowCarb

LowCarb

HighCarb LowCarb

  Here’s the general rule of thumb for protein and fats:   Protein: Eat 1 gram per pound of bodyweight each day for both low and high carb days. Include protein at EVERY meal.   For example: If you weigh 190 pounds, eat 190 grams of protein per day.   Fats: Eat between 40-50 grams per day   For lower carb days, it’s OK to go slightly higher than 50 grams. Just don’t go too crazy!   Now… We are about to build your nutrition plan for the next 21-days…   First though, remember our breakfast rule from earlier? Here it is…   Every morning you will eat the SAME EXACT breakfast on both low AND high carb days. No excuses.   That breakfast will be: 3 eggs cooked in coconut oil or grass fed butter, 1/4-1/2 cup of oatmeal (cooked). Feel free to use cinnamon on your oats.   Note: If you are not a breakfast eater, you can skip breakfast sub out the eggs for a chicken breast.   Now that we’ve gotten that out of the way…   Let’s start building your plan…  

Below, I’ve included 10 different meal options that range from 250-600 calories.   When building your plan, all you will need to do is copy and paste the meals to fit your calorie estimate.   I’ve also broken these down into low and high carb meal options to make it even easier.   Now… Remember what I said earlier…   We are NOT counting calories or measuring food…   Going over or under your calorie range by a couple hundred calories fine, as long as you are cycling your carbs and staying true to eating the foods on this list.   And as mentioned previously, men do not go below 1,600 calories per day and women do not go below 1,200 calories per day. Your body is meant to eat lots of food… just make it good food!   So, overall you are to just estimating calories and focus on cycling your carbs. That is the most important part.   Cycle. Your. Carbs. I recommend either using an excel document or MyFitnessPal.com when building your plan…   OR if you’re like me, just put it in a text document and print it out.   I recommend choosing 2-days of low carb meals and ONE day of high carb meals. That will make it super easy!  

Alright, let’s start building…   First… Remember, breakfast is the SAME on both days… So that’s already done for you…   •  3 eggs** - 210 calories, 18g protein, 3g carbs, 12g fat  •  1/2 Cup Oatmeal (cooked) - 120 calories, 1g protein, 25g carbs, 1g fat   OR, if that is to much…   •  3 eggs** - 210 calories, 18g protein, 3g carbs, 12g fat  •  1/4 Cup Oatmeal (cooked) - 60 calories, .5g protein, 25g carbs, .5g fat   **Cooked in…   •  1/2 tbsp of Coconut Oil - 60 calories, 0g protein, 0g carbs, 7g fat •  1/2 tbsp of Grass Fed Butter - 50 calories, 0g protein, 0g carbs, 6g fat So your very first step is to place that breakfast on your nutrition plan for BOTH low and high carb days…   Now let’s cover some meals that you can eat on low carb and high carb days…   NOTE: Please feel free to adjust the AMOUNTS to fit YOUR needs. Many people can’t eat 8 ounces of chicken. Simply adjust it to 6 ounces or 4 ounces.    

Option 1: 8oz Chicken Breast, 2 cups of broccoli, 1 TBSP of coconut oil •  Calories: 440 •  Protein: 59g •  Carbs: 12g •  Fat: 16g   Option 2: 8oz Chicken Breast, 10 spears of asparagus in ½ tbsp of butter, 2 cups of spinach, homemade salad dressing (1 tbsp of olive oil, spicy mustard, spices) •  Calories: 460 •  Protein: 57g •  Carbs: 6g •  Fat: 22g   Option 3: 8oz grass fed ground beef patty, 1½ cup of brussel sprouts, ½ tbsp of butter •  Calories: 450 •  Protein: 51g •  Carbs: 12g •  Fat: 24g   Option 4: 8oz grass fed beef steak, 10 asparagus spears and 1-cup broccoli (steamed) •  Calories: 490 •  Protein: 45g •  Carbs: 10g •  Fat: 32   Option 5: 6oz Salmon, 1 cup of green beans, 1 tbsp of coconut oil •  Calories: 404 •  Protein: 36g •  Carbs: 11g •  Fat: 25g      

Option 1: 8 oz. chicken breast, 1 cup white rice, ½ cup steamed broccoli   •  Calories: 420 •  Protein: 45 •  Carbs: 47 •  Fat: 1.5   Option 2: 8 oz. chicken breast, 2 medium sweet potatoes, 1/2 cup asparagus •  Calories: 423. •  Protein: 45 •  Carbs: 51 •  Fat: 1.3   Option 3: 8 oz. ground turkey, 1 cup white rice, ½ cup brussel sprouts •  Calories: 563 •  Protein: 72 •  Carbs: 48 •  Fat: 6.6   Option 4: 8 oz. ground turkey 2 medium sweet potatoes, ½ cup broccoli •  Calories: 564 •  Protein: 71 •  Carbs: 52 •  Fat: 6   Option 5: 2 scoops protein powder, 1 banana, ½ cup oatmeal •  Calories: 435 •  Protein: 52 •  Carbs: 52 •  Fat: 2  

Want to have a snack? Here are your options:   Low Carb Day (SNACK OPTIONS)   Option 1: 1 cup celery sticks with 1 tablespoon of almond butter or peanut butter •  Calories: 115 •  Protein: 3 •  Carbs: 7 •  Fat: 10   Option 2: Protein Shake: 1 scoop of protein, tablespoon of almond butter, 1 cup spinach •  Calories: 213 •  Protein: 28 •  Carbs: 4.5 •  Fat: 10   Option 3: Protein Shake: 2 scoops protein, 1 cup spinach •  Calories: 217 •  Protein: 51 •  Carbs: 1 •  Fat: 1   High Carb Day (SNACK OPTIONS)   Option 1: Protein Shake: 1 scoop protein, 1 banana, 1 cup spinach •  Calories: 217 •  Protein: 27 •  Carbs: 25 •  Fat: .7   Option 2: Protein Shake: 2 scoops protein, 1 cup spinach •  Calories: 217 •  Protein: 51 •  Carbs: 1 •  Fat: 1   Option 3: 4 ounces chicken, 1 medium sweet potato •  Calories: 205 •  Protein: 21.9, •  Carbs: 24.5 •  Fat: 1.4  

Now that you have those meals in front of you, all you need to do is copy and paste them to fit YOUR goals…    To do this, all you need to do is follow the simple calculations below…   Let’s say your GOAL CALORIES is 2,000…   For breakfast… That’s already done for you:   •  3 eggs - 210 calories, 18g protein, 3g carbs, 12g fat  •  1/2 Cup Oatmeal (cooked) - 120 calories, 1g protein, 25g carbs, 1g fat •  1/2 tbsp of Grass Fed Butter - 50 calories, 0g protein, 0g carbs, 6g fat   This equates to 380 calories…   That means you still have 1,620 calories to eat throughout the rest of the day…   So let’s break that down:   If you want to eat 3 more meals after breakfast, you need to do some simple math:   1,620 calories / 3 = 540 calories/meal on average   THEN… All you need to do is pick and choose from the meals above that are in that calorie range and build your low and high carb days…

So, for low carb days you could do:   Meal 1: 8oz Chicken Breast, 2 cups of broccoli, 1 TBSP of coconut oil Calories: 440 Protein: 59g Carbs: 12g Fat: 16g   Option 2: 6oz Salmon, 1 cup of green beans, 1 tbsp of coconut oil   Calories: 404 Protein: 36g Carbs: 11g Fat: 25g   Option 3: 8oz Chicken Breast, 2 cups of broccoli, 1 TBSP of coconut oil Calories: 440 Protein: 59g Carbs: 12g Fat: 16g So… Let’s recalculate:   1,620 – 440 – 404 – 440 = 336 calories remaining   That’s OK because then you can simply add in a snack or two to meet your caloric needs.   Super simple. So… Take a moment to start building YOUR low carb and high carb days…   This ALL comes down to preparation!   One big thing that helps me is keeping it SIMPLE.   Eat the same few foods over and over.  

That’s all you need for your meal planning… And remember to follow this format for your day:  

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week1 LowCarb LowCarb LowCarb

LowCarb HighCarb LowCarb HighCarb

Week2 LowCarb LowCarb

LowCarb HighCarb LowCarb

LowCarb HighCarb

Week3 LowCarb

LowCarb HighCarb LowCarb

LowCarb

HighCarb LowCarb

Still have questions? Here are a few common questions about Bodyweight Shred. Q: What if I don’t really like to eat breakfast? A: Then don’t eat breakfast! If you don’t like eating breakfast, or want to fast for

breakfast, just make your first meal be chicken and an apple. If you decide to not have the breakfasts, make sure you are getting enough to eat the rest of the day.

Q: For breakfast, am I supposed to measure 1/4-1/2 cup of cooked or uncooked

oatmeal? A: Measure the oatmeal that you will eat AFTER it is cooked. You should be eating

1/4-1/2 cup of cooked oatmeal every morning. Q: What about cheat/treat meals? A: This program is only 21-Days, so try to avoid cheat meals if possible. If there is no

way around it, eat according to the plan throughout the rest of the day. Q: How much weight can I expect to lose using this program? A: The amount of weight you lose will depend on several factors: gender, age,

height, current weight, and if you stick to the plan. Most people will lose 5-15 pounds. However, as mentioned, this is NOT a weight loss plan… This is a BODY TRANSFORMATION plan. While you will lose weight, you will also be changing your body composition by gaining lean muscle... So, do not worry if the scale doesn’t move as much as you anticipated right away. By the end of the 21-Days, you will be able to SEE and FEEL an incredible difference!

THE END!Thanks for joining us for

Bodyweight Shred!

We want to hear about your incredible results. Get in touch with us to tell us about your experience with

the program.

Feel free to email us at: dennis@hiitburn.com

Or kelsey@hiitburn.com

Can’t wait to stay in touch!

-Dennis and Kelsey Heenan

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