4Weeks2Shred Results

kris-gethins-4-weeks-to-shred-day28-graphics-2After four grueling weeks Kris Gethin’s 4Weeks2Shred program is complete! I’m not going to lie to you, it was exhausting but I feel an immense sense of accomplishment for staying strong during this demanding month. I was pushed physically in the gym and mentally with the nutrition! Kris is one tough trainer but now for the first time, I get to be tough on Kris! Let’s see how this training program stacks up to the EG rating!

 

Training: 7 out of 10

I can find no flaw in 4weeks2shreds weight lifting portion of the training. Every workout used standard gym equipment and Kris suggests alternative movements based on your needs. It might sound like no big deal but many programs do not offer this leaving you caught skipping sets or coming up with your own alternative lift which may not be ideal.

The training itself consists of high intensity drop sets. For example, on the first week your initial set after warming up will be just 5 reps. On your second set you’ll do the same weight for 5 reps, then drop the weight and perform another 10 reps. The third set is 5 reps, drop, then 10 rep, drop again, and finish with 15 reps. With this kind of lifting your muscles are training all across the board. In general, a rep range 1-5 is done for strength, 6-12 for hypertrophy (size), and 15+ for endurance. I really enjoyed this style of drop sets coined “DTP Extreme” by Gethin. The reps and sets changed each week keeping you and your muscles guessing. This helped combat boredom from performing the same repetitive movements week after week. It made each workout something to look forward to, never knowing what he’s got for you next!

The only gripe with the training was with the cardio. Cardio was performed every day, twice a day. Plus each week the cardio was longer and longer! This is my personal preference but I loathe cardio. You can imagine the angst I had while performing 60 minutes of cardio twice a day on “active rests” days…. The one saving grace to it all is that Gethin doesn’t care what you do for cardio. This gives you freedom to run, bike, kayak, play sports, swim, or any other physically demanding activity you want as long as you elevate your heart rate to your cardio range. I understand the necessity since we only had 4 weeks yet if I were to follow this program again I would drop extreme cardio portion and perform less cardio or HIIT. This would no doubt have deterred the progress but saved my sanity!

Time Commitment: 4 out of 10

For these 4 weeks my life was the gym. There are NO DAYS OFF! On your “active rest” you still need to perform your cardio twice a day! On training days you still are running twice a day plus lifting. Since I work full time I had to wake up at 4am to get my cardio in before heading off to work and after a long day in the office head back to the gym to lift! Also don’t forget more cardio after lifting!! This program will consume your life. I see this program working well for students or if you have a job with a lot of free time. Why I gave it a 4 and not a 0 is because A) it’s doable since I just did it and B) it is only for 4 weeks. If you can free up your life for 4 weeks you can commit to this schedule but I warn you it is quite draining.

Nutrition: 8 out of 10

The nutrition guide that was provided was deceptively easy to follow. Daily grams of protein stayed the same each week making meal prep a breeze. The carb manipulation was difficult at first because I was slightly hungry but once adjusted the weekly carb drops weren’t too bad at all. Lastly since we weren’t eating any fats besides in our protein it made logging food even easier. The meals were very flexible too.

A typical day for me looked like the following:

Meal 1: ½ cup oats, banana, 4 whole eggs

Meal 2: ¾ cup rice, 5 oz chicken, veggie

Meal 3: 5 oz chicken, veggie

Meal 4: Protein powder, fat free milk

Meal 5: 6oz Sweet potato, 8 oz meat (fatty meat like pork or steak), veggies

Meal 6: 1 cup cottage cheese

Each week when the carbs went down I just lost one thing like a banana, or halved the amount of oatmeal or rice. Very strict diet but not too tough to follow.

Ability to follow: 10 out of 10

Kris provides daily workout videos which follow him through the workout. He talks about what he is doing each day, and explains things from form, to nutrition, to dealing with sickness. These short little videos are a great motivator! I looked forward to watching them before heading to the gym. Everything was excellently explained either in the videos or the bodybuilding.com page or in the program overview. It lost a point because there were times when the video said something different than the web page did. These discrepancies were slightly confusing and probably were just typos yet needs to be mentioned.

Results: 9 out of 10

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Well I got to say I feel great after finishing this program! I think I look better and my cardio endurance has gone through the roof! I noticed that lifting became extremely difficult during the last week. With the low carb diet my glycogen levels were so depleted that my muscles were spent after the first set!

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Let’s take a look at the numbers!

Date

Total Body Weight (lbs)

BF%

Lean Mass (lbs)

Fat Mass (lbs)

16-Apr

187.1

17.1%

155.1

32.0

24-Apr

184.0

15.3%

155.8

28.2

30-Apr

181.6

15.0%

154.4

27.2

7-May

180.0

14.1%

154.6

25.4

14-May

177.0

13.2%

153.6

23.4

Total Weight Loss

10.1

4%

1.5

8.6

So over the 4 weeks I lost a total of 10.1lbs or 2.5lbs/week! Very solid weight loss goals. Of the weight lost 85% was fat loss and 15% was muscle loss. With any calorie restrictive diet you should expect to lose some muscle mass. It’s sad to see it go but I think the pictures speak for themselves. Although I’m lighter and leaner in the after photo I think I look much better which is what my whole goal is here!

All and all I’m very happy with the results I saw… BUT… Kris did promise I could lose half of my body fat. I only lost about a quarter (23%). I am by no means complaining but I pushed myself as hard as I could in order to give the most accurate and honest results and I was unable to achieve what was promised.

I really enjoyed the weight training in 4Weeks2Shred and will be utilizing DTP Extreme within my own workouts. The nutrition guide was extremely well done and once again I will be referencing back to it. Honestly Kris Gethin is an excellent personal trainer and I hope that some of you check him out.

4Weeks2Shred gets an EG rating of 38 out of 50!


I’m happy to have done thing program and look forward to testing another one of Gethin’s trainers in the future!

Speaking of the future, I now have an opening for a new training program! I would love to hear from the readers any suggestions of programs you would like to see reviewed. Also any feedback on this review or any other post is welcome. Is there anything that I didn’t cover that you want to know more about? Leave a comment below with suggestions or questions regarding the next program.

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