Hi, it’s Tim, your Vshred coach!

If you have any questions about your plan

please email me at [email protected]
but first please read through the full intro
email as it is packed with tons of great
information!
I am your dedicated coach for any
questions related to your custom plan over
the next 4 weeks or 8 weeks, depending on
which program you purchased!
I have put together a customized plan for
you based on your specific goals and needs.
So, let’s put our foot on the gas and over
the next few weeks let’s make moves!!
And please do not forget we will edit your
plan as needed before you get going.
Below you’ll find tips, guidelines, and
FAQs. Please just email me directly and I
will be happy to answer any questions or
edit requests.
I’m sure you’re excited to review your
plan, but please
read through. Most commonly asked
questions: When will I receive week 2 of
my plan?
• - Your plan is not meant to change week
to week and will stay the same for
around 4
weeks , but this all depends on how
your check ins go, and if changes are
required. If progress slows down we can
start tweaking and changing things, but
you really need about four weeks of
consistency to really be able to assess if
it's working or not. If you're constantly
changing things we won’t have a clear
 picture of week over week progress.
This is the reason for the four week
time frame.

• - Our time together is for a 4 week

period (or 8 weeks if you purchased the
custom diet and custom training
package), not a 90 day period. The 90
day exercise program and the custom
plan/trainer access are not the same
program. While they can be done
together (I encourage that they are),
their duration in time is not the same. I
will send you information
about continuing to work together
beyond the initial 4 weeks with a new
plan at your 3rd and 4th week,
respectively.
 Where is my exercise plan?

• - IF you purchased a custom exercise

program in addition to the nutrition
program, this has been uploaded to your
Vshred profile with your nutrition plan.

• - IF you did not purchase a custom

exercise program, your purchased
exercise programs (either Ripped/
Toned in 90 Days or Fat Loss Extreme)
will be found in "My Stuff."
I can’t view my nutrition plan on the
app.
- For Android users, the app will not
support the viewing of your plan. This
is an issue on Android’s side and we’re
hoping to have a fix for it soon. Please
 go to Vshred.com, log in, and you may
access it from the website.
What does “3 oz high-fat protein (or) 4
oz low-fat protein mean?”
• - Here you get to choose your own
meat: • - High fat proteins include
things like:
• -Beef
• -Pork
• - Salmon
• - Low fat proteins include things like:
• - Chicken

• - Turkey

• - Whitefish
• - If your plan calls for 1 1⁄2 servings
of 3 oz high fat protein (or) 4 oz low fat
protein
- 4.5 oz of high fat options or 6 oz of
low fat options
- If your plan calls for 2 servings of 3 oz
high fat protein (or) 4 oz low fat protein
- 6 oz high fat options or 8 oz low fat
options
I’ve included a lot of great, additional
information below that will help along
the journey
WEEKLY CHECK IN:
Weigh yourself daily, first thing in the
morning, and write it down!
PRO TIP: F or the most accurate results
it’s important to do this at the same time
everyday. So as soon as you wake up,
hit the bathroom and then the scale! At
the end of each week send me A check
 in email and please label it as to what
week you are on so i can easily organize
them in your client folder. Ex. “Client
name week 2 check in” and include
your weight log along with your
thoughts on the plan and any questions
or concerns that came up throughout the
week including hunger, energy levels,
etc.

This will help me get a feel for how things

are going day to day and if any tweaks to
your plan are needed. Diet Guidelines
• ● Preparation: Preparation is key. If you
can prep your food a few days ahead of
time, pack it and have it ready to go with
you then you won’t
have to think about it! Plus, you’ll save
time, energy and grocery money!
• ● Weigh Ins: Weigh yourself first thing
every morning after you have used the
bathroom. Why is it important to weigh
yourself at the same time? Believe it or
not, but your weight can fluctuate
several pounds in a single day, so to
accurately measure it’s best to do this
when your body is proportional to the
day before.

• ● Food scale: It is best to purchase a

food scale on this plan, this is not
required but it will allow you to
measure everything to perfection. With
the added long term benefit of training
your brain to understand what portion
 sizes look like. You can find these in
moststoresandonline.A

vailableonAmazonforunder$15
• ● Alcohol: Alcohol is something that
your body views as a toxin and when
your body recognizes a toxin it will
shift focus from fat burning and
metabolization to getting rid of the
toxin! It will dehydrate your muscles
and can cause your body to not burn fat
for up to 48 hours so it is best to stay
away from alcohol throughout your
plan. However, if you do consume
alcohol it is best to stay in moderation
and minimize the calories, particularly
the ones that come from sugary mixers,
so stick to soda water (club soda),
calorie/sugar free drinks. A typical glass
 of red wine has 125 calories... and that
adds up quickly!

• ● Seasonings: I encourage you to use

any spices/ seasoning you want. Be sure
to do so in moderation, particularly
those that contain sodium. Low salt
seasonings, ketchup, mustard, salsa, hot
sauce, spices and herbs can go a long
way in making your food not taste
bland, but be sure to watch out for
hidden calories and unwanted
ingredients.

• ● Water: Drink at least 1⁄2 your body

weight in oz every day. Add 8 oz of water
per 30 minutes of activity/exercise you do.
You can use crystal
light, mio, or any other sugar free drink
mixes as desired.
○ Coffee and Tea are fine to drink as well.
Black and unsweetened, respectively, are
best, but stevia and 1 serving of sugar free
creamer are fine to use.
● Week to Week: Your plan does not
change week to week and will stay the
same for around 4 weeks , but this all
depends on how your check ins go and if
changes are required. If progress slows
down we can start tweaking and changing
things ,but you really need about four
weeks of consistency to really be able to
assess if it's working or not. If you're
constantly changing things we won’t have a
clear picture of week over week progress.
This is the reason for the four week time
frame.
If you have any questions about the
guidelines, please let me know! if you get
bored of any particular foods there are
substitution options in the FAQs below
which we can help you navigate!
Additional Frequently Asked
Questions
To date we’ve done over 100,000 custom
plans and along the way we’ve seen many
of thesame questions asked, so we’ve taken
the time to pull these questions together for
you:
● Do the meal times have to be exact?
○ No. The meal times are just a general
template. Please change the timings
on your plan to fit your needs.
● Can I have a cheat meal?
○ Not yet! If you can get through 3 weeks
with 100% consistency on plan, in the
4th week, I actually recommend you
include up to 2 cheat meals (meals, not
days) per week. Plan these cheat meals into
your schedule and don’t do them on a
whim.
● What is a macro?
○ A macro, short for macronutrient, is any
one of the four food groups that
contain calories: Fat, Protein,
Carbohydrates and Alcohol (yes, alcohol. It
contains calories but does not fall into one
of the traditional groups)
• ▪ Fats are most commonly found in
things like nuts, oils, fattier cuts of meat
and certain vegetables like an
•
•
avocado
▪ Protein comes in a wide variety of foods
for the purposes of your meal plan this is
going to come by way of lean meats,
certain plant based proteins and protein
powder
▪ Carbohydrates are found in vegetables,
grains, flours, rice as well as in nuts
(usually in smaller amounts)
○ Extra tip : A macronutrient contains
calories, but a micronutrient are things like
vitamins and minerals. Think of your body
like a car... a macronutrient is the gas and
micronutrient is the oil. You need gas to
run, but you also need oil to run smoothly.
● Can I Substitute a protein ?
○ Below are some substitutes that are
typically okay to be interchangeable:
▪ Turkey breast (4 oz)
▪ Chicken breast (4 oz)
▪ Ground turkey (97 fat free) (3 oz)
•••

•••••••
▪ Ground beef (96 fat free) (3 oz) ▪ Egg
whites (1 cup)
▪ Protein powder (1 scoop)
▪ White fish (4 oz)
▪ Tofu (4 oz)
▪ Low fat cottage cheese (3⁄4 cup/6.5 oz)
▪ Low fat greek yogurt (3⁄4 cup/7 oz)
ChefTip:Are you bored of chickenbreast?
You don’t need to change the meat to
change the meal! There are a variety of
seasoning combinations that will totally
keep your taste buds on their toes!
Mexican Style: garlic powder, paprika,
chili powder, cayenne pepper* and salt and
pepper *adjust cheyenne depending on how
spicy you like it Taco Style: chilli powder,
cumin garlic, onion powder, oregano,
paprika, salt and pepper
Italian style: sage, rosemary, basil, thyme,
oregano, salt and pepper Lemon Pepper:
lemon zest, black
pepper and salt
Curry Blend: cumin, coriander, turmeric
and cardamom
Cajun: cumin, coriander, paprika, cayenne,
oregano, salt and pepper
The old stand by: salt, pepper & garlic (this
is my go to! It works on meat, chicken,
fish, veggies, rice and has never steered me
wrong!)
You can search for exact recipes online, but
experiment and have fun with it... You may
like a little more spice so kick up the spice!
I personally love garlic so I always use a
little bit more.
*And don’t worry if you don’t have all the
ingredients missing any won’t
kill the flavor*
● Can I substitute vegetables?
○ Yes. Most vegetables are interchangeable
with one another. The one’s not
included in this are potatoes, corn, and
carrots, which are starchy vegetables. This
does not mean you can sub spinach for a
potato, but you can substitute it for all
green vegetables (including cauliflower,
which I realize is not green).
Chef Tip: Use the flavor combinations
above in the “Can I substitute protein?”
Question with your vegetables. Pair the
flavor combo of your protein with your
vegetables to bring some extra life to your
meal!
● Can I substitute Carbs?
○ Here is what is typically interchangeable:
• ▪ Potatoes (sweet, red, golden, white,
purple) (4-5 oz)
• ▪ Oatmeal (3⁄4 cup)
• ▪ Rice (any kind) (1⁄2 cup)
• ▪ Quinoa (1⁄2 cup)
• ▪ Lentils (1⁄2 cup)
• ▪ Low carb tortillas (1 tortilla)
Any vegetable except corn, carrots, and
potatoes can be used for
“vegetable of your choice” in your plan.
•••••
▪ Kashi go lean cereal (1 cup)
▪ Ezekiel bread (1-2 slice)
▪ Whole wheat or whole grain bread (1-2
slice) ▪ Fruits (1 serving)
▪ Rice cakes (2 cakes) ChefTip:T
here are a number of ways to make your
carbs more exciting. Rather than eating
plain rice switch it up! Use some garlic,
lime juice and cilantro for a Chipotle style
rice. Or garlic and basil for a simple Italian
style. Bored of your sweet potatoes? Mash
them, bake them, grill them... the
possibilities are endless! And add a little bit
of cinnamon for a healthy flavor boost!
● Can fats be substituted?
○ Here is what is typically interchangeable
per serving size:
▪ Avocado (1⁄2 avocado)
▪ Peanut, almond, or other nut butters (1.5
tbsp nut butter)
••
• ▪ Peanuts, almonds, or other nuts (1 oz
nuts)
• ▪ Olive oil, avocado oil, or coconut oil
(1 tbsp)
• ▪ Olives (1⁄2 cup)
Chef Tip: Fats are full of flavor, but they
come with a heavy calorie cost.
1 gram of fat is 9 calories, whereas 1 gram
of protein or carbohydrates are 4 calories.
This doesn’t make fats bad for you it just
means you need to be aware of how much
you are using.
Also, when eating nut butters like peanut
butter or almond butter be sure to watch
out for hidden sugars and added oils. You
can find a natural blend at just about any
grocery store.
How often will my plan be changed?
○ This all depends on the results we are
seeing but typically the meal plan stays
mostly the same for 4 weeks. This is
crucial for tracking progress and
maintaining focus on your goals rather than
your meals.
● Are Supplements required?
○ No not at all, but they do serve a
purpose. Supplements give your body an
extra shot of the good stuff and give your
diet and training efforts an extra boost to
help you see results faster. If you do want
to order supplements, use Tim.s25
for25%off any supplements you choose to
purchase.
Here are a few options that we like:
Fat Loss Bundle Special Offer: Fat Loss Bundle
(25% Off Discount Code: "Tim.s25")
Muscle Building Bundle Special Offer: Muscle
Building (25% Off Discount Code: "Tim.s25"))
●
What is "Sculpt Nation Protein?"
○ Sculpt Nation Protein Powder - Is Vshred's own
protein powder that we can
ensure you is a great quality, great tasting protein
powder. But you may use any protein powder that
has a PER SCOOP macronutrient profile around:
▪ Protein: 20 grams or more
Carbs: 5 grams or less Fat: 3 grams or less
○ PROTEIN Chocolate (25% Off Discount Code:
"Tim.s25)
○ PROTEIN Vanilla (25% Off Discount Code:
“Tim.s25”) Do I have to drink protein
shakes?
●
○ No. I put the protein shakes on the plan
for convenience reasons and they come by
popular request. If you would rather not
drink a shake you can substitute them with
any of the following:
• ▪ 3-4 oz lean meat
• ▪ 2eggs
• ▪ 2 pieces string cheese (low fat)
• ▪ 1 cup greek yogurt (low fat) ▪
▪
••
••

▪ 1 cup cottage cheese (low fat)

● Should I weigh/measure raw or cooked?
○ Please weigh/measure everything
cooked.
• ● What can I cook my food in?
○ Unless your plan calls for an oil/fat
to cook in, please use cooking sprays
 only.

• ● What can I put on my salad?

○ This goes along with what to cook
your food in, and make sure you
account for it in your daily calories
and macronutrients. Watch out for
unwanted ingredients and stick to
healthy fats. A great low calorie
option is to simply use some
seasoning along with red wine
vinegar, lemon juice or olive juice. If
it fits your plan use olive oil or any
other type of clean oil.
Chef Tip: A simple but delicious
dressing that I can whip up quickly is
equal parts olive oil and lemon juice,
a little bit of mustard (use about a
teaspoon of mustard per 2
tablespoons of your oil/ lemon
combo), and some garlic powder, salt
and pepper to taste! Mix and add to
your salad, veggies, meats or
whatever you prefer.
Now let’s get this thing rocking!!!