Transformassacre Part II: It’s All About the Diet

Transformassacre Part II: It’s All About the Diet
 


At this point, it becomes more and more obvious that taking on a Transformassacre is no easy feat. In week one, you saw Shaun putting in the work and sweating his ass off. Now in week two, we take a closer look at what it’s like to maintain the strict dieting regimen that comes with such an intense transformation. After all, diet is the majority of the battle. 

 

A Sample of Shaun’s Daily Diet Plan: [Non-Training Day]

>>Meal 1: 6:30AM: 4 scrambled eggs with salsa and a banana

>>Meal 2: 9:45AM: FAGE full-fat greek yogurt with walnuts

>>Meal 3: 12:30PM: 6 oz. of grilled chicken with steamed broccoli

>>Meal 4: 4:00PM: 6 oz. of grilled chicken with steamed green beans

>>Meal 5: 7:00PM: 7 oz. of steak with mixed greens

>>Meal 6: 9:30PM: FAGE full-fat Greek yogurt with walnuts

* On training days, a post-workout shake containing 30 grams of whey protein is taken at 2:00PM.

 

If this is your first time watching Shaun, get caught up by checking out the Transformassacre Part II: Introduction or check out week one’s action in the gym.

 

You’ll be able to follow Shaun’s journey through photos and video each week at The 8-Week Fitness Transformassacre: PART II. And be sure to keep Shaun motivated with inspiring messages on our Facebook page and on Twitter, #Transformassacre.

Or, you can be even MORE involved with The Transformassacre by sending in your own personal videos straight from your smartphone to Men’s Fitness Magazine on SparkReell! Want to take on The Transformassacre yourself? Follow along with Shaun’s weekly workouts!

NEXT PAGE: Week 2 Workouts – at Peak and at Home >>

Shaun’s Week Two Workout – At Peak Performance

MYOFASCIAL RELEASE SETS REPS TEMPO REST
A1: FOAM ROLLING 1 1 30s medium
DYNAMIC WARM UP SETS REPS TEMPO REST
A1: World’s Greatest 1 3 Slow 0
A1: Wall Slides 1 8-10 Slow 0
RESISTANCE TRAINING SETS REPS TEMPO REST
A1: Trap Bar Deadlift 3 8-10 3/0/X/0 60s
A2: Semi-Supinated BB Bench Press 3 8-10 3/0/X/0 60s
B1: Walking Lunges 3 8-10 3/0/X/0 60s
B2: Band Assisted Pull Ups 3 8-10 3/0/X/0 60s
C1: Forward Sled Drag 3 1 LAP As Fast As Possible 60s
C2: Reverse Sled Drag 3 1 LAP As Fast As Possible 60s
POST WORKOUT SETS REPS TEMPO REST
A1: Stretch – Hamstrings, Adductors, Hip Flexors, Quads 1 30s N/A N/A

Shaun’s Week Two, At-Home Workouts

Workout A

EXERCISE SETS REPS TEMPO REST
A1: GOBLET SQUATS 3 10-12 3/0/X/0 60 S
A2: DB BENCH PRESS 3 10-12 3/0/X/0 60 S
B1: LYING LEG CURLS 3 10-12 3/0/X/0 60 S
B2: SEATED ROW 3 10-12 3/0/X/0 60 S
C1: INTERVALS 12-15 MIN

Workout B

EXERCISE SETS REPS TEMPO REST
A1: BB ROMANIAN DL 3 10-12 3/0/X/0 60 S
A2: ASSISTED CHIN UPS 3 10-12 3/0/X/0 60 S
B1: LEG PRESS 3 10-12 3/0/X/0 60 S
B2: SEATED OH PRESS 3 10-12 3/0/X/0 60 S
C1: INTERVALS 12-15 MIN