Kris Gethin 8 week program: Plus Nutrition & Cardio Schedule

Kris Gethin 8 week program

Kris Gethin is no Helmut Strebl AKA The Most Shredded Man in The World but he’s no Homer Simpson either.  The Kris Gethin 8 week program aka the Kris Gethin Hardcore is for those with an intermediate fitness level looking to lose body fat and gain muscle.

It requires 5, 60-90 minute workouts per week and cardio twice daily. This is a rigorous program and will require a lot of time, dedication, and proper planning. You can access this program by purchasing BodyFit from bodybuilding.com at $6.99 monthly or $47.99 yearly.

First, we’ll go over the nutrition, supplements, and the kris gethin workout routine.

Then we’ll break down the pros and cons of this program and discuss alternative options that may be cheaper or better for you.

Nutrition:

1. Get some Protein. You need 1.28 grams per pound of lean body mass. To get your lean body mass (LBM), add your total weight and subtract fat mass.
2. How many Carbohydrates do you need? The amount is based on your workout regime. On days you workout they will be calculated at 0.98 grams per LBM. On rest days carbs will be at 0.85 grams per LBM. All carbohydrates consumed will be from complex carbs. Complex carbs are made up of starch and fiber which help regulate blood sugar levels.
3. Get Fats from natural protein sources. Good sources are below.
4. Fiber is to be consumed with each meal in the form of leafy green vegetables.
5. Drink plenty of water. A minimum of 1 gallon (8 pints) of water daily, possibly more further in the program, based on the climate you live in. You will need to add an electrolyte supplement called Hydra-Charge 2-3 times daily.

Protein & Fat Sources:

• Chicken breast
• Turkey breast
• Cod
• Tilapia
• Pollock
• Low-fat steak (one meal per day)
• Salmon (one meal per day)
• Egg whites
• Fat-free cottage cheese (vegetarian option)
• Low-fat Tofu (vegetarian option)
• Re-Kaged – whey protein isolate
• Casein -Casein protein

Carbohydrate Sources:

• Yams
• Potato
• Rice
• Oats
• Rice cakes
• Quinoa

Supplements:

• Pre-Kaged– A pre-workout supplement to be consumed right before your workout in this program.
• In-Kaged– A BCAA supplement with coconut water and organic caffeine to be consumed during your workout.
• Re-Kaged– A hydrolyzed whey protein for immediately after your training session.
• Hydra-Charge– An electrolyte powder to restore hydration levels throughout the day.
• Clean Burn (Amped)– A thermogenic fat burner with appetite suppressing properties. This one is a non-stimulant so you won’t get a tingly, jittery sensation.
• BCAAs– Stands for branch-chain amino acids. These 3 BCAAs, leucine, isoleucine, and valine are essential amino acids, meaning they are not produced by the body and must be consumed in food or supplement form.
• Glutamine– Increases the body’s supply of glutamine.
• Citrulline– An amino acid that boosts nitric oxide which relaxes the blood vessels and helps improve blood flow. Only to be consumed on rest days.
• Creatine HCL– To help keep your creatine levels up on rest days. This helps cells produce ATP (energy) in the body when your muscles are at rest.

*Kris Gethin has his own range of supplements (pre-kaged etc.) which I’m sure he loves. That said, there’s no reason why you cannot source cheaper alternatives provided they contain what you need. To get the facts about supplements to tailor them to your needs, grab this FREE Download.

Kris Gethin 8 week program-workout routine:

Training Split:

1. Monday: Quads, Calves & Lower Abs
2. Tuesday: Chest & Shoulders
3. Wednesday: Arms
4. Thursday: Lower Back, Hamstrings & Upper Abs
5. Friday: Upper Back & Calves
6. Saturday: Active Rest Day*
7. Sunday: Active Rest Day*

*2 x 20-minute cardio sessions during active rest days

Cardio Schedule:

These are scheduled 2x daily, morning & evening. THEY CANNOT BE COMBINED INTO ONE SESSION.  Fasted cardio is not recommended, so you should have your 1st meal prior to your first session each day. All cardio should be performed as LISS, low-intensity steady-state cardio, with a target heart rate of 65-70% of your max heart rate (MHR). MHR is calculated by subtracting 220- your age. Ex. If you’re 37, subtract 220-37= 183. 183 is your max heart rate._

* Week 1 – 20 minutes am/pm
* Week 2 – 25 minutes am/pm
* Week 3 – 30 minutes am/pm
* Week 4 – 35 minutes am/pm
* Week 5 – 40 minutes am/pm
* Week 6 – 45 minutes am/pm
* Week 7 – 50 minutes am/pm
* Week 8 – 55 minutes am/pm

PROS:

• The cost of this program can easily fit into anyone’s budget.
• Having an app handy on your phone, makes all your nutrition plans accessible while you’re on the move, and there’s no need to carry around pen and paper from station to station during your workout.
• You’ll also get access to knowledge from a highly successful athlete with daily updates and possibly learn some moves you haven’t heard of before.
• If you stick to this program, you’re bound to see some results over the course of 8 weeks.

CONS:

• Fast-paced.  This program is fast-paced and styled around a quick result. Sustainable lifestyle habits and body composition happen over a much longer period. If you’re looking to hang on to those results, you’ll have to keep up the pace and intensity, or you will need to back off slowly with a well-structured program that isn’t offered here.
• Can be expensive if you allow it. The cost of the supplements over an 8-week period will add up in cost and offset the low cost of the program. Most supplements, like the ones listed, aren’t necessary until you reach a certain level of performance.For example, glutamine is the most abundant type of amino acid in the body and most people only need more once they have reached peak performance in the gym and their body can’t keep up with the demand. A great place to start is to get the basics first and they’re inexpensive. You will need:
  • Pre Workout supplement containing caffeine
  • Protein powder
• Is the Kris Gethin diet plan right for you? Because this is a diet plan for the masses doesn’t mean it’s a nutrition plan that will work for you. Certain types of protein powders, such as whey can have adverse reactions on people suffering from gut issues like SIBO or IBS.It can also worsen inflammatory symptoms in some cases. Certain cases of underlying health issues like Celiac Disease and PCOS are not taken into consideration and the gluten from oats could have the opposite effect of what you’re trying to do. Other protein powders to suit your dietary needs are here
• It could be healthier. This program lacks healthy fat options from an actual fat source. Using olive, walnut, and flax oil, a natural nut butter, or even nuts would help promote a healthy hormone balance but that will push up the price of your diet.
• Time-consuming. Between meal prepping, eating, training, cardio twice daily, and supplement timing, you will need to make this a priority and have solid time management skills.
• You may need to improvise a lot. This isn’t a program for at-home workouts unless you have the best home gym so you will have to find alternative exercises to cable pulley-type exercises.

Is The Kris Gethin Hardcore Right For You?

1. What are your goals?...The Kris Gethin 8 week hardcore is only for people that want to look and feel hardcore and it has to fit into your lifestyle. When looking at a training program, you should keep in mind, what exactly you are wanting to get out of it? Are you looking for a quick physique change that you might struggle to hang on to? This program will keep you on your toes, requires a strict schedule and for 8 weeks you have to give it your everything. Do this and you will have massive gains.
    
2. Do you have the time?…You’ll need to plan your life around your workouts to make sure you can complete them before work, after taking the kids to school. or your own school work if you’re enrolled. You’ll also need to look at the cost of the supplements and be aware of the ingredients if you have any known health problems.
3. Do you want complete control over your health?… When you have goals where you want to make life-changing, self-improvements on things like more energy, a better night’s sleep, clearer focus, a healthier mentality.What about learning how to structure your meals, understanding how certain micronutrients affect your body, and getting a training and cardio program that is designed specifically for you and your lifestyle (family, career, and hobbies).
4. Alternative option.  If you can’t fit this in, then a private health coach might be a better option for you. You could search for holistic coaches or health coaches online, ask around your local gym, or search for a dietician and enlist the help of a personal trainer.

Remember This…It’s like most things in life…you get out of it what you put into it. If you want to have the physique and confidence of an educated athlete that is admired and respected inside and outside of the gym, then you should go for it, because when you raise the bar high and challenge yourself, you will transform not just your body but your mind… You only live once!