Kris Gethin 4 weeks 2 shred HELP ME

Hi all, I apologise if I posted this in the wrong section, I’m nee to this website.

I just started the 4weeks2shred program by Kris Gethin. I was quite lean and toned before I started, only I’d gained a little extra weight than as I had just come back from overseas so my current photos don’t do me much justice. I haven’t even finished week 1 yet and my skin feels so loose and I honestly feel like I have lost muscle definition on this program. I stick to the recommended carb and protein intake, (which for me is 85g of carbs a day), but it seems to do more harm than good for me. Even my abs are barely showing anymore and I feel depressed with myself because I feel like my body is rebounding back to what I used to look like years ago…. I don’t even look lean I just look like I have lost muscle. My main goal to achieve from following the program was to lose body fat whilst maintaining muscle (as Kris implies in his videos), but so far I’m on day 4 and my body seems to have rapidly reverted itself into almost no muscle?

Is this program actually reliable? Is it normal to feel a little more excess skin when you pinch it during the first week? Will it actually improve over the next 3 weeks? Or should I just go back to the strength training I was doing because I look like I have lost so much tonage just by trying to follow his guide and lose fat 🙁

I haven’t felt this depressed about my body in years. Can people who have completed the program share their thoughts? Especially if you felt or experienced the same thing during week 1?

I’ve been eating extremely clean every day so it’s not like carbs, grains, dairy or sugar have effected me. I just feel so disappointed as a friend recommended this guide for me. He got great results but I am really not feeling it right now :/ Forums – Losing Fat

We Tried One Of Selena Gomez’s Beauty Secrets And It Was Hot AF

Can’t keep my sweat to myself.

Lara Parker for BuzzFeed

Nina Mohan for BuzzFee

So when we heard that Selena Gomez was wrapping herself up like a burrito in a sweat bed, we just HAD to try it.

So when we heard that Selena Gomez was wrapping herself up like a burrito in a sweat bed, we just HAD to try it.

Selena said sweating in the bed for 45 minutes “gets your heart rate up, and it gets everything flowing in your body. It's changed my skin, it's kind of changed my body as well, so it feels really good.”

Timothy A. Clary / Getty Images

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Motivation not being at school

Hello! So I’m in somewhat of a hard position right now. I am a college student, and have found myself in a bit of a slump. When I am at school I am constantly crazy busy. I am involved in many aspects of my college life and have a very challenging major. I always manage to eat right, and somehow always find an hour or two to workout at least 5 days a week at the university gym. However, now that I am home for the summer I am having a hard time. I used to work at a gym so I have access to one. Unfortunately I take 8 am classes four days a week and work 2 jobs and several days per week as well. Work and class often leave me more exhausted than when I am at school which blows my mind since I am always on the go at school. I have attempted to stick to a short darebee HIIT routine, but it’s just not the same. I do not want to lose muscle and gain fat. I was on great track and was making great progress at school. I’m just in a bit of a slump and thrown off the routine that has been working for so many months.
Any suggestions, I want to keep my tone will the HIIT help? I still eat clean! Forums – Motivation

Vegan Protein Brownies

Devour plant protein in its most glorious form with this recipe for a gains-friendly batch of chocolaty brownies.

Plant protein powders such as pea, rice, and hemp are all the rage these days. They’re hypoallergenic, usually non-GMO, often organic, and absolutely wonderful to cook with. You can use them to make homemade protein bars, pizza crusts, cheesecakes, cookies, and yes, even brownies!

These protein brownies were made without eggs, without butter, and without cow’s milk! They’re gluten-free, high in protein and fiber, and packed with antioxidants. They’re also absolutely amazingly soft and chocolaty—just as a brownie should be.

Best of all, they’re a welcome treat no matter the time of day. Enjoy a fudgy square alongside a cup of coffee before hitting the gym, with tea as a midafternoon pick-me-up. or dunked in a tall glass of milk before bed.

Looking for something a little more decadent? Warm one up and pair it with a scoop of vanilla protein ice cream for that extra oomph factor. If you ask me, it’s the perfect dessert.


Ground almonds 1 cup

Cannellini beans, unsalted and drained 1 can

Cocoa powder 3/4 cup

Coconut sugar 1/4 cup

Coconut oil 2 tbsp

Almond milk 1 cup

Almond butter 4-1/2 tbsp

Sea salt 1 tsp

Baking powder 1 tsp

  1. Using a handheld immersion blender or a food processor, blend all ingredients together until you get a smooth batter.
  2. Once blended, pour into a small brownie tray.
  3. Bake at 340 degrees F (around 170 C) for about an hour or until an inserted knife comes out relatively clean. Be careful not to overbake the brownies: you want them a bit gooey in the center.

Nutrition Facts
Serving size: 1 brownie
Recipe yields: 8 servings
Amount per serving
Calories 321
Fat25 g
Carbs16 g (2 g fiber)
Protein9 g

Power up your protein with Anna Sward’s collection of delicious recipes! Go Now! Nutrition Articles

Looking for a workout buddy in NYC or Northern NJ

Whats up! I’m 26 and I’ve been training for 10 years. I’ve had the body I want before and now its just OK. I found that I train much better with a buddy. I’ll join your gym perhaps. I work in the city but live in Teaneck, NJ. My schedule is flexible. Forums – Motivation