Hardcore 40: Blast Fat and Get Shredded in 40 Days!
It’s time for all out war on fat. You have a goal – look good by Summer, lean out before your next birthday, or drop the freshman 15 – and now you need a plan. You’ve read and researched until your eyes couldn’t take any more, and you’re beyond frustrated. The pounds aren’t coming off, and you don’t know what to do.
Stop and listen. Now is the time for results. No more reading. No more researching. You have a goal, and it’s time to get there.
The Hardcore 40 Program is your saving grace. It does not present you with ideas or concepts. It is a specific program designed to maximize fat loss and muscle retention over the course of the next 40 days. This program tells you how to train, what to eat and how to perform cardio to get shredded fast! It's not easy, but you can expect results.
So let's get moving moving. You’ll be well on your way to six pack and shredded in no time.
Quick jump to the sub-sections on this page:
- Program Pillar #1: Fuel (Food)
- Sample peak, hold and light day meal plans
- Program Pillar #2: Fire (Weight Training)
- Program Pillar #3: Flashpoint (HIIT)
- Hardcore 40 program template
- Weight training workouts A & B
- Program notes
- Recommended supplements
Program Pillar #1: Fuel (Food)
Cycling carbs is an effective fat-burning strategy. The Hardcore 40 diet utilizes a zig-zagging, or cycling of calories and carbs to keep your metabolic fire stoked and high. On a day to day basis, the only macronutrient you will be changing – or cycling – will be carbohydrates. Protein and fat intake will remain consistent throughout all training days, making this a fairly simple diet to follow.
By rotating carbs and confusing your body, you will fight off metabolic adjustment. Fat burning will remain consistent over the next 40 days.
- Peak Day. This is a higher carb and calorie day. You will eat 2600 calories, which includes 280 grams of protein, 235 grams of carbs, and 60 grams of fat.
- Hold Days. This is an "average" calorie and carb day. You will eat 2300 calories, which includes 280 grams of protein, 160 grams of carbs and 60 grams of fat.
- Light Days. This is a lower calorie and carb day. You will eat 2000 calories, which includes 280 grams of protein, 85 grams of carbs and 60 grams of fat.
Eating Cycle
You will following a 4 day eating cycle of: peak day, hold day, light day, hold day. This 4 day pattern will be repeated 10 times during the course of the 40 day program.
- Day 1: Peak Day. 2,600 calories, 235 grams of carbs, 280 grams of protein, 60 grams of fat.
- Day 2: Hold Day - 2,300 calories, 160 grams of carbs, 280 grams of protein, 60 grams of fat.
- Day 3: Light Day - 2,000 calories, 85 grams of carbs, 280 grams of protein, 60 grams of fat.
- Day 4: Hold Day - 2,300 calories, 160 grams of carbs, 280 grams of protein, 60 grams of fat.
Meal Frequency
It is best to eat smaller meals every 2 to 3 hours. This will provide your body with a constant supply of fuel and protein, allowing for optimal fat loss and muscle building or retention. How many meals you eat per day is an individual thing, but anywhere from 5 to 7 is optimal. Plan your meals around your schedule, and make them convenient. You don’t want frequent eating to become a burden. And don’t forget – sometimes a simple protein shake and a piece of fruit is your best option!
Protein Food Choices
The best protein choices are fish (tilapia, salmon, tuna), lean meat (chicken, ground turkey, lean beef), protein powders, eggs and low fat milk and cheese. Try to eat a minimum of 30 to 40 grams of protein per meal.
Carb Food Choices
Carbs encompass a wide variety of foods, healthy and unhealthy. Stick with fruit (bananas, strawberries, blueberries, apples, oranges), veggies (broccoli, asparagus, cauliflower, spinach), and healthier grains such as quinoa, wild rice, oatmeal, and wheat. Remember that most fruit and veggie carb sources such as strawberries, apples, spinach, tomatoes and broccoli allow you to eat more without being calorie dense.
Fat Food Choices
Fats are the hardest macronutrient to monitor. It is best to plan out your daily meals, allotting the required protein and carbs first. Then, research and find out the fat content in these foods. If you find that you are not getting enough daily fat intake, consider adding small amounts of olive oil, almonds, and avocados to your daily meal plan. You can also supplement with fish oil and other essential fatty acids (EFAs).
Sample Meal Plans - Peak Day, Hold Day and Light Day
Peak Day
| Meal | Food |
|---|---|
| Meal 1 | 1/2 cup cooked oats, 2 large eggs, 1 scoop whey protein |
| Meal 2 | 1 medium banana, 6 oz chicken |
| Meal 3 | 1 cup cooked quinoa, 1/4 cup salsa, 1 can tuna (5 oz) |
| Meal 4 | 1 oz roasted almonds, 2 cups cooked broccoli, 5 oz tilapia |
| Meal 5 | (Pre-workout) - 1 scoop whey protein, 4 oz strawberries |
| Meal 6 | (Intra-workout) - 1 scoop whey protein |
| Meal 7 | 4 oz lean ground turkey, 8 oz cooked wild rice, 2 cups asparagus |
| Totals | 2600 Calories; 280g protein, 235g carbs, 60g fat |
Hold Day
| Meal | Food |
|---|---|
| Meal 1 | 1 medium banana, 10 egg whites |
| Meal 2 | 1 oz walnuts, 2 scoops whey protein, 1 medium orange |
| Meal 3 | 6 oz pink salmon, 4 oz wild rice |
| Meal 4 | 5 oz 80% lean ground beef, 2 cups cooked spinach |
| Meal 5 | (Pre-workout) - 1 scoop whey protein, 1 medium apple |
| Meal 6 | (Intra-workout) - 1 scoop whey protein |
| Meal 7 | 6 oz chicken breast, 1 cup cooked carrots, 5 oz cooked quinoa |
| Totals | 2300 Calories; 280g protein, 160g carbs, 60g fat |
Light Day
| Meal | Food |
|---|---|
| Meal 1 | 1/2 cup blueberries, 8 egg whites, 1 oz cheddar cheese |
| Meal 2 | 2 scoops whey protein, 4 oz strawberries |
| Meal 3 | 1/2 cup cooked wild rice, 6 oz tilapia, 1/2 cup cooked broccoli |
| Meal 4 | 1 oz roasted almonds, 5 oz canned tuna |
| Meal 5 | (Pre-workout) - 1 scoop whey protein, 4 oz strawberries |
| Meal 6 | (Intra-workout) - 1 scoop whey protein |
| Meal 7 | 6 oz lean ground turkey, 1/2 cup cooked wild rice, 1/2 cup asparagus |
| Totals | 2000 Calories; 280g protein, 80g carbs, 60g fat |
Program Pillar #2: Fire (Weight Training)
Muscle building over the course of the next 40 days will focus on two metabolism-jolting training styles:
- Heavy Complex. (Heavy Weight, Short Rest) Utilizing heavy compound exercises, you will perform 3 sets with only 60 seconds of rest between each set. Compound lifts blast multiple bodyparts, requiring a greater effort and causing you to expend more energy. Training with heavy weight maximizes muscle retention and gains. The more muscle you have, the more calories you burn.
- Light Complex. (Light Weight, High Reps) Once again using compound movements, you will perform two higher rep sets with only 60 seconds of rest between sets. During the first set of a “light complex”, you will be working within the 15 to 20 rep range. For the second set, you will drop to a lighter weight and aim for 20 to 30 total reps. If you can’t complete the minimum amount of reps, rack the weight, count to 5, and attempt to knock out the last several reps that you missed.
Workout Frequency
You will be following a 2 days on, 1 day off workout schedule. On training days, you will be performing both weight training and cardio. Off days are truly that – off days. This is a workout frequency of nearly 5 days per week, and may be more then you are accustomed to. Hang in there. Training during this 40 period is intense, but worth it!
Workout Structure
You will be rotating between three workouts: push, pull and legs. Push days focus on hitting the chest, shoulders and triceps. Pull days blast your back, biceps and abs. On leg day, you will hammer your quads, hamstrings and calves.
- Push Day - Chest, Shoulders and Triceps
- Pull Day - Back, Biceps and Abs
- Leg Day - Quads, Hamstrings and Calves
Workout Exercises
As mentioned, you will be rotating between heavy and light complexes. During the course of each workout, you will perform 8 total complexes – 4 heavy complexes and 4 light complexes. Each workout should last 45 minutes to one hour.
Progression
One of the keys to challenging yourself during workouts is to work for more reps and weight on every set. This is called progression. Never waste a set! When you hit the high end of the rep range for an exercise, add weight.
Failure
Do not train to failure. Use your instincts, and try to end a set one rep before positive failure. If you have doubts about the next rep, stop the set.
Program Pillar #3: Flash Point (HIIT)
HIIT, or high intensity interval training, is a form of cardio used by the muscle building community because of its effectiveness at burning stubborn fat. HIIT training involves alternating between extremely intense exercise periods (in which your heart is beating at about 80 to 90% of its maximum heart rate), and lower intensity periods. Lower intensity exercise can also be substituted with periods of complete rest.
There are many ways to perform HIIT cardio. During the Hardcore 40 Program, you will be utilizing both running and biking. Feel free to insert your favorite form of cardio (such as stairmaster, jumping rope, swimming, etc.) into the program, but remember to stick to the intensity template.
You will be performing HIIT cardio on weight training days only. Resist the urge to do any training on schedule rest days. Your body needs rest to function properly. Too much cardio exercise can actually decrease muscle mass and make it harder for you to recover in between weight training sessions. Here is the intensity template:
- Warmup – Warmup for 4 minutes. This period is low intensity, and is used to get the blood flowing.
- Intervals – You will be performing 16 total intervals. Each interval consists of a 30 seconds high intensity period, followed by a 30 second low intensity period.
Rest
If you are winded, it is completely acceptable to rest instead of performing the 30 seconds of low intensity work. But push yourself! Try to improve, and make it a goal to complete the entire 20 minute period with no rest whatsoever.
When To Perform HIIT
Try to perform your HIIT sessions immediately after lifting weights. Research reveals you will burn more calories and fat this way.
HIIT Variety
Do you need to stick with only two forms of HIIT training? No. As long as you are “hitting” HIIT on your training days, you can use whatever form of HIIT that works best for you, on any training day.
The Hardcore 40 Program Template
The following table breaks down how you will be training and what you will be eating for each of the 40 days:
| Day | Fuel (Diet) | Fire (Lifting) | Flashpoint (HIIT) |
|---|---|---|---|
| Day 1 | Peak | Push - A | Run |
| Day 2 | Hold | Pull - A | Bike |
| Day 3 | Light | OFF | OFF |
| Day 4 | Hold | Legs - A | Run |
| Day 5 | Peak | Push - B | Bike |
| Day 6 | Hold | OFF | OFF |
| Day 7 | Light | Pull - B | Run |
| Day 8 | Hold | Legs - B | Bike |
| Day 9 | Peak | OFF | OFF |
| Day 10 | Hold | Push - A | Run |
| Day 11 | Light | Pull - A | Bike |
| Day 12 | Hold | OFF | OFF |
| Day 13 | Peak | Legs - A | Run |
| Day 14 | Hold | Push - B | Bike |
| Day 15 | Light | OFF | OFF |
| Day 16 | Hold | Pull - B | Run |
| Day 17 | Peak | Legs - B | Bike |
| Day 18 | Hold | OFF | OFF |
| Day 19 | Light | Push - A | Run |
| Day 20 | Hold | Pull - A | Bike |
| Day 21 | Peak | OFF | OFF |
| Day 22 | Hold | Legs - A | Run |
| Day 23 | Light | Push - B | Bike |
| Day 24 | Hold | OFF | OFF |
| Day 25 | Peak | Pull - B | Run |
| Day 26 | Hold | Legs - B | Bike |
| Day 27 | Light | OFF | OFF |
| Day 28 | Hold | Push - A | Run |
| Day 29 | Peak | Pull - A | Bike |
| Day 30 | Hold | OFF | OFF |
| Day 31 | Light | Legs - A | Run |
| Day 32 | Hold | Push - B | Bike |
| Day 33 | Peak | OFF | OFF |
| Day 34 | Hold | Pull - B | Run |
| Day 35 | Light | Legs - B | Bike |
| Day 36 | Hold | OFF | OFF |
| Day 37 | Peak | Push - A | Run |
| Day 38 | Hold | Pull - A | Bike |
| Day 39 | Light | OFF | OFF |
| Day 40 | Hold | Legs - A | Run |
Weight Training Workouts A&B
Push Workout A
| Exercise | Sets | Reps |
|---|---|---|
|
|
3 | 8-10 Reps on 1st Set |
|
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2 | 15-20, 20-30 |
|
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3 | 8-10 Reps on 1st Set |
|
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2 | 15-20, 20-30 |
|
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3 | 8-10 Reps on 1st Set |
|
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2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
* Note on Heavy Complexes: Pick a weight that allows you to perform 8 to 10 reps on the first set. Do not worry about the rep total on the second and third sets. Do as many as possible. Because of the limited rest between sets, your rep totals will drop.
Push Workout B
| Exercise | Sets | Reps |
|---|---|---|
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
* Note on Heavy Complexes: Pick a weight that allows you to perform 8 to 10 reps on the first set. Do not worry about the rep total on the second and third sets. Do as many as possible. Because of the limited rest between sets, your rep totals will drop.
Pull Workout A
| Exercise | Sets | Reps |
|---|---|---|
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 10-15 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
* Note on Heavy Complexes: Pick a weight that allows you to perform 8 to 10 reps on the first set. Do not worry about the rep total on the second and third sets. Do as many as possible. Because of the limited rest between sets, your rep totals will drop.
Pull Workout B
| Exercise | Sets | Reps |
|---|---|---|
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 10-15 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
* Note on Heavy Complexes: Pick a weight that allows you to perform 8 to 10 reps on the first set. Do not worry about the rep total on the second and third sets. Do as many as possible. Because of the limited rest between sets, your rep totals will drop.
Legs Workout A
| Exercise | Sets | Reps |
|---|---|---|
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 10-15 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
* Note on Heavy Complexes: Pick a weight that allows you to perform 8 to 10 reps on the first set. Do not worry about the rep total on the second and third sets. Do as many as possible. Because of the limited rest between sets, your rep totals will drop.
Legs Workout B
| Exercise | Sets | Reps |
|---|---|---|
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 8-10 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
|
|
3 | 10-15 Reps on 1st Set |
|
|
2 | 15-20, 20-30 |
* Note on Heavy Complexes: Pick a weight that allows you to perform 8 to 10 reps on the first set. Do not worry about the rep total on the second and third sets. Do as many as possible. Because of the limited rest between sets, your rep totals will drop.
Program Notes
40 Day Cycles
Because eating is based on a 4-day cycle, training on a 3-day cycle, and HIIT on a 2-day cycle, nearly every day will be different. On some days you will hammer legs and eat very few carbs. And on some off days you will enjoy the luxury of eating more carbs and larger meals.
This structure is designed to keep you mentally engaged, and to help maximize the body’s tendency to adapt. Your body has a difficult time adapting to a program that is constantly changing.
Diet Planning
The key to the Hardcore 40 program lies in proper diet planning. It is best to create an eating template for peak, hold and light days, and then stick to these templates! Try to build in some food variety. If you force yourself to eat chicken, rice and broccoli for every meal, you might lose focus and want to cheat.
Prepare your meals in advance on Sunday. Keep them in the freezer, so during the week you are ready to roll. Bad planning and preparation will only open the door for you to cheat. You will have moments where you are tired, from life or your workouts, and won’t feel like cooking. Always, always, always cook your larger meals in advance.
Metabolism
Everyone has a different metabolism. The calorie structure of this program is designed to work for most men. If you have an extremely high metabolism, you may need to add in 300 more daily calories to help stave off muscle loss. If your metabolism has slowed, it may make more sense to lower daily calories by 200. If any adjustments are make to daily calorie levels, make them only to carbs, and not to protein and/or fat. Proper protein and fat intake are crucial for good health and maintaining muscle while losing fat.
Expectations
What can you expect during these 40 days? Results! You can expect to maintain your current muscle mass, and to lose approximately 10 pounds or more, or about a 5% drop in bodyfat percentage.
Remember, a program is only as good as the effort put into it. Push for progression of weight, plan a solid diet filled with lots of lean protein, fruits and veggies, and do your cardio!
Recommended Supplements
To amplify your results, consider supplementing with the following:
- Pre-workout Supplement. A pre-workout supplement with nitric oxide and caffeine, such as Black Powder or Dark Rage, will fuel you with extra energy and stamina, allowing you to take your workouts to the next level, speed up your metabolism and wage war on bodyfat.
- Multivitamin. The Hardcore 40 is an intense fat loss program. Because you will be eating less and working harder during this time, a quality multivitamin will insure that there are no holes in your nutrition and diet plan.
- Fat Loss Supplement. A quality fat loss product, such as Animal Cuts, Meltdown or Lipo 6, will provide you will a clean energy boost throughout the day, and help to fight off unwanted food cravings.
- Amino Acids, BCAAs and Glutamine. Encourage your body to hold on to as much muscle as possible by supplement with an amino acid/BCAAs supplement such as Scivation Xtend or LG Sciences BC + EAA. These supplements will also assist in minimizing muscle soreness.