game over vol.2

8/4/2019 GAME OVER VOL.2

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THE FINAL SHOWTIME CUT DIET YOULL EVER NEED!

By Chuck Rudolph, MEd, RDWith

Marc Lobliner, Derek Charleboisand Layne Norton, BS Biochemistry

Foreword by: Douglas Kalman PhD(c), RD, FACN

VOLUME TWO


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GAME OVERThe FinalShowtime Cut Diet Youll Ever Need!

Volume 2

By Chuck Rudolph, MEd, RDWith

Marc Lobliner, Derek Charleboisand Layne Norton, BS Biochemistry

Foreword by: Doug Kalman, PhD(c), RD FACN


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Copyright 2006 Scivation, Inc. All rights reserved. No duplication or reproduction o Game OverThe Final

Showtime Cut Diet Youll Ever Need is allowed in any orm without written permission rom Scivation, Inc.

The opinions expressed are not necessarily the opinions o Scivation, Inc. No claim or opinion in this guide is

intended to be , nor should be construed to be, medical advice. Please consult with a healthcare proessional be-

ore starting any diet or exercise program. The ood and drug administration has not evaluated any o the claims

made in this book. The inormation or products mentioned in this book are not intended to diagnose, treat, cure

or prevent any disease. The respective authors o the book and Scivation, Inc. make no representations about the

suitability o the inormation contained in this guide or any purpose. The entire risk arising out o the use o its

contents remains with the recipient. In no event shall the respective authors o this book and or Scivation, Inc.

be liable or any direct, consequential, incidental, special, punitive or other damages whatsoever. By reading and

ollowing the principles in this guide, you acknowledge that you have read, understand and agree to be bound

by these terms and conditions.

W W W . S C I V A T I O N . C O M

W W W . C U T D I E T . C O M

W W W . D I E T S B Y C H U C K . C O M


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From the Authors:

Chuck Rudolph, MEd, RD

Well, I must say how shocked I was that the CUT DIET book,

Game OverThe Final Showtime Cut Diet Youll Ever Need, was such anenormous hit. I knew it was going to be a challenge to place on paper myideas and philosophies or putting someone on stage and have it relate toa vast number o people without the personal touch. My ear was thatsince everyone is so dierent; how can one diet work or everyone? Well,it just goes to show that it can work and with the online support at www.scivation.com as well as various message boards, it worked very well. Thebest part was all o the questions, comments, eedback and usage romour customers that allowed us to see where we could make this diet moreecient in a manual ormat to get competitors on stage, shredded andconditioned.

Ater putting the actual book to the test, as well as taking moredetailed notes rom my personal clients in response to what I do outside

the book, we at Scivation were able to make adjustments and additionsto make Game Over Volume 2 and YOUR RESULTS even better. I per-sonally would like to thank everyone that read the book and utilized itsprinciples whether to get on stage or just to try it out to see how lean theycan get. As I stated, the eedback rom everyone was critical and very help-ul making Game Over Volume 2 even better.


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Marc Lobliner

Game OverThe Final Showtime Cut Diet Youll Ever Need, hasbeen distributed to thousands o people worldwide. We have receivedcountless letters oering praise or the condition this book helped themachieve. Not only did the Cut Diet help people look the best theyve ever

looked in their entire lives, but it also helped countless people improvetheir health and eating habits by promoting the use o healthy proteins,vegetables and ats and also demonstrating the proper use o insulin con-trol in ones diet and challenging long-ollowed nutritional strategies likethe inclusion o a carb-laden post workout shake even when one is dietingto lose at!

This revision is not only the result o listening to our customers,

but it is also the result o doing the diet ourselves. I used the Cut Diet toget ready or my rst bodybuilding show and I dieted or 11 total weeks.In that time, I attained a condition good enough to earn a victory as alight-heavyweight in an NPC show. I did all o this while moving cross-country, working very long hours, and also being a amily man to a wieand a young child. I was out to prove that anyone can get in stage-condi-tion i they ollow the proper diet, training and supplementation strate-gies outlined in this book regardless o how hectic lie is, and I did justthat.

So enjoy Volume 2. We took a great program and made it evenbetter. Your body will thank us.


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Derek Charlebois

In order to get into competition condition one MUST adhereto a strict, well-structured diet. The main roadblock that keeps peoplerom losing all the body at they need to and getting on stage in theirbest condition ever is HUNGER. I you are constantly hungry you willbe tempted to cheat on your diet, which will set your progress back. The

diet outlined in Game Over is setup to control hunger by eating nutrientdense oods and maintaining stable insulin levels. In addition to theseactors, the cyclic carb reeed is setup to give your body the carbs its needsat strategic times to keep your body in a at burning mode without haltingyour progress. The Cut Diet is truly a wonderul program to lose body atand improve your health.

One thing you will notice when you read the revised Game OverVolume 2 is that we scaled back the supplement section and recommen-dation. We elt that people were ocusing too much on the supplementsrecommended and overlooking the priceless diet and training programdetailed throughout the book. The Cut Diet is created to work withoutthe use o dietary supplements, though supplements can help. Thereore,we have revised the supplement section to list what we eel are the most

ecient supplements to use while preparing or your competition or los-ing body at. The keys to the Cut Diet are the synergistic diet and trainingprogram and the supplements simply add to that synergism.

In addition, we have added new sections addressing issues or con-cerns that may arise as you prepare or your competition. We hope youenjoy Game Over Volume 2!


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Volume 2: Taking What Works and Making It Better!

As science and experience evolves, we take note. Game OverTheFinal Showtime Cut Diet Youll Ever Need, has helped hundreds o peo-ple just like you get in the shape o their lives and even step onstage. It isa HIT so to speak.

But this diet was only used on maybe one hundred or so o Chuckselite athletes and bodybuilders beore the book came out. As more andmore people tried it, we had the ortune to work with people on the Sciva-tion.com message boards and also via personal contact to make the CutDiet even more eective! Heck, Scivation President Marc Lobliner evenprepped or an NPC show and WON his class using the diet, training andsupplementation exactly as it was laid out in the book. And rom this, we

learned.Game Over Volume 2 contains updates and a more ecient pro-gram or getting lean. This is the result o taking real-world eedback andletting a successul program evolve and become even better.

I youve tried the Cut Diet or have never tried the Cut Diet, giveV2 a shot. We guarantee i ollowed as outlined that you will get your bestbody ever. Read on and ollow or the body o your dreams.


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Foreword

Douglas Kalman PhD(c), RD, FACN

We all want it, yes, many people in act envy others that have it canyou guess what I am alluding to? Thats right, a t body that is muscular,ripped and looks the part o a physique competitor. It is not that easy tojust get in shape and look the part o a Mens health cover model or even a

body builder as eatured in such great magazines as Muscular Developmentor Natural Body Building. However, there are sure-re ways to make yourgenetics and liestyle work or you.

I you decided to join a gym because you were rst inspired by thephysiques o Arnold, Ronnie Coleman, Milos Sarcev or various NFL players,than you are just like thousands o other people. Have you ever wonderedwhat might be the dierence between a body like Kevin Levrones and Ste-

ven Seagals? Besides genetics, there are two other actors actually knowingwhat you do inside a gym and understanding how to uel the re o at burn-ing via smart eating. In other words, using the principles o the Cut Diet canlead you to a more toned, more t and healthier appearance than i you justwent to the gym and ollowed the general advice given to all trainers. Youknow what I am talking about, eat many small meals per day, you must


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advice is actually sound or good and this is EXACTLY where the Cut Dietand the core principles taught by The Ripper come into play.

I you are looking to sure up your physique, i you are looking tomake that last leap rom gym eort to ully looking the part, or i you arelooking or physique improvement or your next contest, look no urther,this book contains the Cut Diet principles to help you achieve your goals.There is nothing like this book currently out there and thankully, ater years

o Chuck Rudolph helping countless clients achieve more, so can you. As aellow sports nutritionist, I embrace and enjoy Chucks teachings so shouldyou. So, enjoy this book and lets all stay cut and a step ahead o the oth-ers!

Sincerely,

Douglas S. Kalman PhD(c), RD, FACN

Adjunct ProessorNew York Chiropractic Collegewww.nycc.edu

Co-ounder

The International Society o Sports Nutritionwww.theissn.org


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The body is not a textbook


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Table o Contents

Chapter 1:Building Your Best Body Eciently

Chapter 2:The Three Corners o the Results Pyramid

-Diet, Training and Supplementation

Chapter 3:Cut Diet Principles

Chapter 4: Cut Diet Training

Chapter 5:Essential Cut Diet Supplementation

Chapter 6:The Cut Diet

Chapter 7:Dialing it in or The Big Day-Chuck Rudolph Reveals His Secret Technique

Appendix A:Introducing Dialene 4

Appendix B:Benets o Using VasoXplode on the Game Over Cut Diet


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How I Found the Cut Diet

I was a division-one college baseball player (D-1) and what mostwould consider a top-level athlete. When I injured my elbow, I was a mess.I was living the easy lie; drinking beer, eating ast ood, and was quicklybecoming, or lack o better terms, a at mess. I knew this had to changebecause my amily had a history o high blood pressure and diabetes. Toget back into playing shape and rehab my elbow, I knew something hadto be done.

I started to research nutrition thinking this could help me get backinto playing shape in six months. At that time, I was doing volunteerwork at a renal care center (a center or people with kidney disease) and acenter or diabetics. All o this was volunteer work required on my resume

to apply or Medical School. This is where the most undamental parto how to diet became clear to me. There was a dietitian there who putpatients on a meal plan with ve to six meals per day. Some o these pa-tients on insulin (Type I Diabetic) as well as not on insulin (Type II) werevery lean and were obtaining these results with no exercise. Within 6-10weeks, patients with controlled insulin levels would reduce their body at

1ChapterBuilding Your Best Body Efciently


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percentage and lose very little muscle mass or no muscle mass at all. I wasamazed at these results. I thought, What i I could eat this way and getback into shape? I did just that. Then the thought occurred, What ithis response to balancing insulin levels via proper ood intake could beduplicated in all healthy populations, athletes, exercise enthusiasts, andeven bodybuilders?

By eating small, requent meals that are low in starchy carbohy-

drates and high in healthy ats and lean protein, you create adequateinsulin release. By eating inrequent meals with high carbohydrates andloaded with calories, you cause a drastic insulin spike that results in exces-sive bodyat storage and an insulin crash that halts at loss. The goal is tobalance insulin throughout the day and provide requent, smaller mealsto keep your metabolism revving because your body is like a urnaceiyou dont keep coal in it, it will stop burning.

At Scivation, we believe in high lean protein (2.0-3.2g/kg bodyweight), high healthy ats and low glycemic carbohydrates (mostly brousones) with timed carbohydrate loads to keep your thyroid happy. Theproblem with eating all low carbohydrate all the time is that your thyroidresponds to not only total calories, but also carbohydrates. When thereare no or very low carbohydrates in the diet or too long o a period, thethyroid senses that the body is starving or dying and its natural responseis to slow down your metabolic rate to preserve bodymass. Not only dothe carbohydrate loads replenish glycogen to the muscle, they also keepyour thyroid cranking and burning all day long.

When you eat at with any meal, especially a meal containingcarbohydrates, it will reduce the bolus size entry into the small intestine

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signaling the pancreas to release an appropriate insulin concentration, nota major spike caused by carbohydrates and protein.

As trainers to many top athletes and physique competitors, weknow what it takes to get someone ready or a show or a competition.The problem is that this method has only been available or the top-levelbodybuilders and athletes that we consult with, until now.

I youre ready to make a change or the better and nd out my

proven strategies or gaining lean muscle and losing at, read on. This justmay be the book you have been waiting or

Building Your Best Body Eciently 9


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The Most Important ComponentSynergy

We have all heard it beore, Diet is the most important thing.From our experience, this is partially correct. You can do a lot with diet,but without adequate training with both resistance and cardiovascular

training, you will be undermining your results. I you add in a proven,eectively dosed supplementation regime, youll be amazed at what thesethree components can do or you.

The Big Hoax

Lose 10 pounds in two weeks! Eat what you want and still lose

weight! We have all heard these promises, but yet over 60% o Ameri-cans are obese or overweight. What gives? The answer is that weve beenlied to. As consumers and physique enthusiasts, we are always looking orthe next big thing and hoping or the magic pill. Unortunately, there isno magic pill. Yes, we believe in supplements and advocate their use. Butor optimal results, the other two corners cannot be ignored!

2ChapterThe Three Corners o the Results Pyramid:Diet, Training and Supplementation


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The History and Failure o Fad Diets

Low Carbohydrate, Low Fat, The Graperuit Diet, The Liquid Diet.Heck there are so many ad diets that have come and gone over the yearsthat we have lost count. The one thing they all have in common is oneword, Fad. These diets all come and go ast. However, people seem tolose weight on these diets. Then why do they ail?

Diet is about calories in and calories out rst and oremost withmacronutrient manipulation secondary. One thing we emphasize is con-trolling insulin. How do we do this? We keep protein and at high withcarbohydrates coming mainly rom low glycemic index (GI) and broussources. On the Cut Diet, every third day, we have a low GI carbohydrateand good at reeed meal with no protein. A reeed is an infux o carbo-hydrates and overall calories above what you normally consume. Thisconsists o the ollowing and must be eaten in the ollowing order:

Fibrous Vegetables (green beans, broccoli, spinach or asparagus) areeaten rst to ll the stomach with ber to reduce transit time o thecarbohydrates coming you are about to consume.

1.

3ChapterCut Diet Principles


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Next, we consume a higher ber complex carbohydrate, like oatmeal,along with raisins and honey (alkaline oods), and almonds as the atsource.The nal portion o the reeed is sweet potato (low GI, but easilydigested and absorbed) and either almonds or peanut/almond but-ter. You might be thinking, A carbohydrate and at reeed meal? Arethese guys crazy?

As stated beore, the problem with low carbohydrate diets is theact that your thyroid does not operate optimally on reduced calories, letalone carbohydrates. This got us thinking, What is the best way to inusecarbohydrates into the diet without spiking insulin too much and stallingat loss? Then it hit us

Never Combine Carbohydrates and Protein

The act o the matter is, by utilizing this approach, the insulinspike is dramatically minimized and the carbohydrates will do what wewant them to do, rell glycogen stores and support healthy thyroid unc-tion. When you combine at and carbohydrates, the at encapsulates thecarbohydrates and slows down digestion, minimizing the insulin spike.When you combine protein and carbohydrates, it sends insulin skyrocket-ing and can lead to the last thing you want when dieting, at storage!

We like to reeed with starchy, nutrient-dense carbohydrates andgood ats with no protein every third day depending on caloric intake.This all depends on the bodytype o the individual. In our experience, 85-

2.

3.

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90% o our clients see great results with this tactic. The reason or this is toget the body in a at-burning state but not allow it to think it is starving.One problem we have with the low-carbohydrate phase is that a personsmetabolic rate (especially thyroid) unctions o o calories and carbohy-drates. I you cut out carbohydrates all the way, the body begins to sensea state o starvation. This will slow down the metabolic rate as well asthyroid production and you then hit the wall, or a sticking point. What

we like to do is incorporate good carbohydrates with good ats becauseit slows down digestion and supports healthy insulin output so there isoptimal metabolism along with healthy calories and protein to preservemuscle tissue. Lets ace it; muscle preservation is the key to at burning.I we have a person that begins at 185 pounds and is 19-20% bodyat andater 12-16 weeks is 165 pounds and at 15% bodyat, then we are not toohappy with the results. On the other hand, i that same person is 180

pounds at the end o 12-16 weeks and is 10-11% bodyat, then we havesucceeded.

Good Fats

Fat = STORED ENERGY.

Good Fats AKA EFAs (Essential Fatty Acids) are mono- (MUFA)

and polyunsaturated atty acids (PUFA). They are essential because ourbody does not manuacture them, and they must be obtained throughour diet on a daily basis or optimal health and well-being. All ats havethe same amount o calories, but their chemical compositions vary. Fats

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are made o chains o carbon and hydrogen atoms. The saturation reersto whether all the available positions on the carbon atoms are bondedto hydrogen atoms, or i there are any hydrogen atoms missing. The twoGOOD FATS are:

1. Monounsaturated Fats

These ats have one position missing a hydrogen atom, insteadcontaining a double bond between carbon atoms. Monounsaturated atis ound in oils such as canola, olive, and peanut as well as most nuts andnut butters. This type o at does not cause a rise in total cholesterol. Inact, science has indicated that individuals who substitute monounsatu-rated at or saturated at in their diet, actually shows a reduction in the

bad cholesterol, and protects the good cholesterol (HDL) rom decreas-ing.

2. Polyunsaturated Fats

These ats have more than one position missing in the carbonchain, and contain more than one double bond as a result. Two majorcategories o polyunsaturated ats are Omega-3 and Omega-6 atty acids.Omega-3 means there is a double bond in the third position rom the endo the carbon chain. These ats are extremely healthul and have shown inclinical investigations to support cardiovascular/heart health, reduce totaltriglycerides and increase good cholesterol, produce hormone-like sub-

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stances with anti-infammatory benets and promote optimal ocus andconcentration. The best sources o Omega-3s are atty sh such as salmon,sardines, mackerel, herring, and rainbow trout and sh oil supplementshigh in DHA (docosahexaoic acid). Canola oil, walnuts, and faxseed alsocontain some Omega-3. Omega-6 ats have a double bond in the sixthposition rom the end o the carbon chain. These ats are ound in oilssuch as corn, soybean, cottonseed, sunfower, and safower.

Why are EFAs important?

Our bodies must ingest a constant and balanced supply o EFAs.Essential Fatty Acids produce benecial hormone-like compounds calledeicosanoids that aect the unction o virtually every system in the body.

They also regulate pain and swelling, help maintain proper blood pressureand cholesterol levels, and promote fuidity in nerve transmission.

The most important Essential Fatty Acids are EicosapentaenoicAcid (EPA), an omega-3 PUFA with 20 carbons and 5 double bonds syn-thesized rom linolenic acid and Docosahexaenoic Acid (DHA), an omega-3 PUFA with 22 carbons and 6 double bonds synthesized rom linolenicacid. They are the nutrients responsible or cell fexibility, nerve commu-

nications, mood support, and even body at reduction. Good ats or Es-sential Fatty Acids, are the naturally-occurring, traditional ats that haventbeen damaged by high heat, rening, processing or have been slightly tam-pered or not tampered with, such as partial hydrogenation. The best othese kinds o ats are ound in sh, nuts, avocados, seeds and various oils.



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Dietary Fiber

Fiber is a type o carbohydrate but cannot be digested by thehuman gut nor does it provide any energy o which to speak. Amongits protective qualities, it helps soten stool and encourages normaleliminations (healthy bowel movements). Fiber rich diets also pro-mote a eeling o ullness, which is very benecial or those look-

ing to drop a ew excess pounds. Finally, ber has been linked toa reduction in heart attacks, strokes, colon cancer and diabetes.

Fibrous veggies we recommend are the green ones like broccoli, as-paragus, spinach, green beans and lettuce.

Whole Food Versus Liquid Meals

Thermogenesis is the state every individual who has ever dieteddesires. How do we keep thermogenesis cranked to the ullest? Easy, keepeeding your body whole oods. Every time you eat a meal, your bodyhas to burn calories to digest it. The more oten you eat (to a point),the more thermogenic you are. So can you just drink a shake instead?

We recommend getting most o your meals rom whole oods.Sometimes convenience orces us to rely on protein shakes. For this rea-son, we recommend a pure whey protein isolate that is easy to digest witha very high biological value such as Primaorce Substance WPI. Wheyprotein also has unique immune benets not oered by whole oods.

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The Keys to Burning Fat all day long

Calorie Control

Even though you will probably eat more on this diet thanany diet you have ever used beore, the biggest actor in a diet is cal-ories in versus calories out with macronutrient manipulation. By

keeping insulin under control, the Cut Diet will keep your appe-tite suppressed and your metabolism revving! The two major se-crets to the Cut Diet are to control insulin and to maintain an alka-line state in the body. Below are some o the ways we accomplish this:

Control insulin levels

Eat ve to eight meals per day: Large meals can create an enormousinsulin spike, which can cause your body to store at. Small mealscreate a much smaller, more controlled insulin release thus less atstorage and more at loss.Never skip a meal: We dont care i meal one was at the local buetand you ate until you had to unbutton your pants. Do not skip yoursecond meal! Keep the motor revving.

Eat good at with every meal, especially carbohydrate meals.Do not combine carbohydrates and protein alone, this elicits the highestinsulin response. For example, a cup o oatmeal has a moderate insulin re-sponse but when you combine oatmeal with whey protein, you get a muchhigher response. I you do combine these, be sure to add a at source.



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Keep it Base

We are talking about controlling the acidity o your meals. Whywould we do this and why does it matter?

Your bodys pH level is slightly alkaline, with a normal range o7.36 to 7.44. To maintain optimal health and results, you should at-tempt to keep your body in an alkaline state through diet. An im-balanced diet high in acidic oods can make your body acidic. Thiscan deplete the body o alkaline minerals such as sodium, potassium,magnesium, and calcium, making you more prone to chronic and

degenerative disease and potentially disrupting nutrient absorption.

Add at to your meals! For example, when you eat a meal like oat-meal and egg whites, you are eating a very acidic meal. But whenyou put raisins and almonds in your oatmeal and have somesteamed vegetables with it, you are lowering the acidity o that mealdramatically. All o the Cut Diet meals keep this actor in mind.

When you cannot add at or vegetables to your meals, add two to vegrams o L-Glutamine. This will lower the acidity o your meal to keepyou in a more alkaline state.

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What are some Alkaline Foods?

VegetablesAsparagusArtichokesCabbageLettuceOnion

CaulifowerRadishWatercressSpinach

Green BeansCeleryCucumberBroccoli

Fruits

AvocadoGraperuitBananaLemon

TomatoWatermelon (neutral)

NutsAlmonds

PumpkinSunfowerSesameFlax

Fats & OilsAvocadoHempFlaxOliveEvening Primrose

Borage

General Guidelines: Stick to salads, resh vegetables and healthy nutsand oils. Try to consume at least two to three liters o clean, pure water

daily.

GraperuitThe Great Fruit

We recommend obtaining your carbohydrates in every meal dur-ing the Cut Diet (not including the carbohydrate meal) rom leay greenvegetables and graperuit. Why graperuit?

Graperuit is loaded with naringin. The majority o caeine andother alkaloids are metabolized by various enzymes such as CYP1A2,CYP2E1 and CYP3A4. However, naringin has been documented to in-hibit CYP34A (as well as CYP1A2) activity in human liver. This meansthat naringin may increase the hal lie (extending the activity) o various



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alkaloids, especially caeine. Many at burners utilize naringin or en-hanced alkaloid eect. We got hooked on in it 10-11 years ago in the CutDiet and since then, we have never dealt with anything else. We will alloworanges i necessary but they do not contain as much naringin as grape-ruit. So unless you cannot stomach them at all, eat your graperuit! Werecommend sprinkling a packet or two o Splenda on them. In a recentstudy in La Jolla, CA, graperuit consumption was ound to be associated

with a reduction in weight. Moreover, 2-hour post-glucose insulin levelswere signicantly reduced among subjects consuming hal a graperuitwith each meal, as compared to a placebo.

Just Say NO to the Post Workout Insulin Spike

Our opinion may upset people but here it is. We do not recom-

mend a postworkout (PWO) shake when the activity is or physiquepurposes. We would rather provide aminos (Branch Chain Amino Acids(BCAA) and Whey Protein Isolate (WPI)) during the workout to helpreduce muscle tissue catabolism and provide energy. I you do not haveBCAAs and WPI during your workout/cardio training, then we recom-mend a WPI shake (protein only with no carbohydrates) PWO to getthe body into an anabolic state. When you hop o that cardio machine

postworkout, get home and eat your next meal around 30-45 minutes ol-lowing your training session.

I you are a perormance athlete (hockey, tennis, soccer, basket-ball, etc), then a PWO shake with carbohydrates and protein would beideal to replenish glycogen stores and get the body recovered or the next

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days training or event. This is irrelevant because a perormance athletewould not be on a Cut Diet. The goal or this athlete is perormance andthe goal o the Cut Diet is physique. Thereore, a perormance athletemay even get Carbohydrates during their workout depending on the in-tensity. Many people we do diets or are looking to reduce at. Thereore,maintaining as much muscle tissue as possible in a lowered caloric state isour goal. In the Cut Diet, we control insulin to enhance at loss and even

our carbohydrate meal keeps insulin under control. Thus, the last thingwe want on this diet is to spike insulin!

Here are some other keys to the Cut Diet:

Drink Plenty o Water. Try to drink eight glasses o water per day.Drinking water has many benets and provides optimal hydration as

well as a eeling o ullness without added calories.Do not skip meals. Skipping meals can drastically reduce your bloodsugar levels and make you crave sweets later on.YOU MUST EATto lose weight. Starving yoursel may get you to losea ew quick pounds, but the repercussion o not eating and providingthe body with essential nutrients will lead to an unhealthy liestyle.When you do not eat, the body senses that there is no nutrition and

its job now becomes to Survive. It will slow down your metabolicrate and begin to eat away lean muscle tissue. This makes it extremelydicult to lose body at once you begin to eat again.Choose resh, wholesome oods. Try to purchase resh oods versusprocessed (packaged) oods. Packaged oods are loaded with preserva-

1.

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tives, especially sodium and saturated ats. You will be amazed at howast you can lose at just by packing meals rom home rather thanpurchasing ast ood or packaged oods. You also will save a lot omoney!

BCAAs the perect dieting uel?

Layne Norton BS Biochemistry

In recent years BCAA supplementation has come back intovogue in the bodybuilding and tness community and with good rea-son; Branched Chain Amino Acids may have more research to supporttheir use as a supplement than any other supplement available! WhileBCAA supplementation may be useul or gaining mass, I believe they

are most useul or maintaining muscle mass while on a diet, especiallyor bodybuilding competitors who take their physiques to the extreme oleanness. Although getting shredded makes you look awesome onstageand on the beach and with your opposite sex riend (or riends i youare that kind o guy/gal) it can also cause mucho loss o muscle mass.

Dieting is catabolic or several reasons. The leaner ones bodygets, the more likely they are to lose muscle mass as the body will try

harder and harder to hold onto body at stores. In doing so, the bodywill turn to muscle to satisy its energy needs. On the molecular levelthis occurs by the body increasing protein breakdown in order to liberatemuscle amino acids or uel. I this isnt bad enough it is compoundedby the act that levels o protein synthesis will also decrease due to re-

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duced energy intake. Since the basic equation or muscle mass = (rateprotein synthesis rate o protein breakdown) you better believe this isbad news. When the rate o synthesis equals the rate o breakdown, thereis no net loss or gain o muscle. I the rate o synthesis exceeds the rateo breakdown, there is a net gain o muscle. Conversely, when the rateo breakdown exceeds the rate o synthesis, there is a net loss o musclemass. Thereore, during dieting you may be burning the candle at both

ends as breakdown is elevated and synthesis is reduced.To compound the metabolic aects o dieting, there is also the workoutactor to consider. As one becomes leaner and leaner, they also becomemore lethargic due to decreased energy intake and decreased glycogenstorage. This causes workout intensity and strength to suer. This mayincrease muscle loss by preventing the individual rom liting heavy loadswith the sucient intensity required to cause their body to adapt to the

workout by increasing or maintaining lean mass. Essentially what yourbody thinks i you start using lighter weights due to strength/intensitylosses is, Hey this load isnt as heavy as Im used to, I can use some othis muscle or energy since I dont need it or liting a heavy load.

Thus ar I have presented you with the 3-headed monster o muscleloss. So how does BCAA supplementation help prevent muscle loss? Byattacking all 3 heads o this monster. It is well established that branched

chain amino acids (particularly leucine) stimulate protein synthesis andcan do so to a greater extend than a normal protein meal by itsel. Whatis even more interesting is that BCAAs also increase synthesis o the cel-lular machinery responsible or carrying out the process o protein syn-thesis. So not only do BCAAs increase the RATE o protein synthesis but



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they also increase the cells CAPACITY or protein synthesis! BCAAsalso work in your avor at the other end o the muscle gain equationby reducing the rate o protein breakdown. This is most accomplishedby decreasing the activity o the components o the protein breakdownpathway and also by decreasing the expression (the amount o mRNAproduced rom the gene that codes or these components) o several com-plexes involved in protein breakdown. I we revisit our original balance

equation or muscle mass, one can plainly see that increasing synthesisand decreasing breakdown will swing the pendulum ar in avor o musclegain/maintenance.

The positive eects o BCAA supplementation on protein break-down & protein synthesis are not the only benets to BCAA supplemen-tation while on a cutting diet. BCAAs can also help improve workout

ocus. BCAAs compete with the amino acid Tryptophan or entry intothe brain where Tryptophan can be converted to the neurotransmitterserotonin through a series o reactions. During exercise, serotonin levelsrise and can (amongst other things) increase the perception o atigue andcut workout intensity short. Supplementation with BCAAs reduces theamount o Tryptophan that enters the brain and thereore reduces theamount o serotonin that is produced, which may allow you to workout

harder and longer.

Despite the numerous positive benets to BCAA supplementa-tion, there are many skeptics who suggest that BCAAs are overpriced andthat one can just increase their consumption o whey protein which is rich

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in BCAAs. Unortunately this is not the case. The BCAAs in whey arepeptide bound to other amino acids and must be liberated through diges-tion & absorbed into the bloodstream to exert their eects. Even thoughwhey protein is relatively ast digesting, it still takes several hours or allthe amino acids to be liberated & absorbed into the bloodstream. BCAAsin supplement orm, however, are ree orm BCAAs and require no di-gestion and are thereore rapidly absorbed into the bloodstream, spiking

blood amino acids to a much greater extent than peptide bound aminoacids. Even a ew grams o BCAAs will spike plasma levels o BCAAs toa much greater extent than a 30g dose o whey protein, impacting proteinsynthesis and protein degradation to a much greater degree. The reason asupplement has such a powerul eect on blood levels o BCAAs is thatunlike other amino acids, BCAAs are not metabolized to a signicantextent by the small intestine or the liver, thereore an oral supplement is

more like a BCAA injection since it reaches the bloodstream so rapidly.

All o this inormation is all well and good, but whats the bottomline? The bottom line is that new studies have shown that supplementingwith BCAAs (like leucine) increase muscle retention and maximize atloss on a diet when compared to non-supplemented groups. Thats thebottom line my riends, more muscle mass retained and a greater percent-

age o body at lost. Forget other supplements that are long on promisesbut short on results, BCAAs deliver the goods!



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Determining Calories For The Cut Diet

For simplicity and a rough estimate, we have divided people intosix dierent groups (these numbers are not scientically proven, they areestimates we have gathered based on all weights and body types using ourcalorie calculator) based on i you are an Endomorph, Mesomorph orEctomorph with high or low bodyat.

High body at (15%+) Endomorph = 28-31 calories/kgHigh body at (15%+) Mesomorph = 32-35 calories/kgHigh body at (15%+) Ectomorph = 36-40 calories/kg

Low body at (14%-) Endomorph = 30-33 calories/kg

Low body at (14%-) Mesomorph = 34-36 calories/kgLow body at (14%-) Ectomorph = 37-40 calories/kg

For example, a 180lb male at 22% body at who is a mesomorph bodytype would equal:

180/2.2 = 81.819 Kg x 32-35 calories/kg = ~2,600 2,900 calories

This individual would opt to use the Cut Diet 2,500 or Cut Diet3,000. To be more accurate, or example, i this individual were 15-17%bodyat, then we would recommend starting closer to the 2,900 calories.However, i this person started at 22-24% bodyat then we would rec-

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ommend starting at the 2,500 calorie range. As you progress, graduallyreduce total calories by 150-300 calories (strength and bodyat reductionpending).

16 Weeks or Contest Shape?

The Cut Diet is VERY eective or getting someone ready to step

onstage. However, it has its limitations. To get stage ready, we recommendstarting the 16 week Cut Diet at 12-13% bodyat or less. I you are over15% bodyat, you might not be able to achieve stage-ready conditioning.The Cut Diet can help you lose at exceptionally ast, yet is not likely toget you stage- ready in 16 weeks. Once you get to 12-13% bodyat, this 16week program will dial you in!

Carb Load at Night

The preerence to carb load at night time (with healthy ats and noprotein) is to add carbohydrates back to replenish glycogen stores (rommild ketosis) and provide the body with an excess o calories to jolt its me-tabolism and keep the thyroid happy. We use brous veggies rst to providebulk in the gut and reduce transit time. The good ats along with low GI

carbohydrates are provided to add calories, glycogen replenishment anda controlled insulin release. We do not use any protein with the carbohy-drate meals because we do not want an additional, possibly uncontrolled,insulin spike that is seen when carbohydrates and proteins are eaten to-gether. This may appear old school, but we have added a new school twist.



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No Water With The Carb Load!

We recommend drinking our to six ounces o water 60 minutesprior to the carbohydrate meal and then consume our to six ounces 45-60 minutes ater the last bite o the carbohydrate meal. Even though youare consuming low GI carbs, these have a tendency to draw water to theabdomen. Any excess water intake during the meal may result in unwant-

ed bloating or eeling o ullness beore the meal is complete. Since youare consuming a major infux o total calories rom nutrient dense oodsources, we want to make sure you get all o this meal in.

What to Expect on the Cut Diet

Once the Cut Diet begins, your body will go through some chang-

es and adaptations. Please note these changes are normal and they will goaway. Initially, you may eel weak in the gym, low energy, possible head-aches, irritability and weight loss. DO NOT FREAK. The symptoms willlast about one to two weeks and they do not happen to everyone. Yourstrength, energy, pumps and at loss will start to kick-in between week ourto six.

The rst two to three carbohydrate loads can be dicult to handle.

First, the amount o ood is large and the stomach may have problems ad-justing. This is normal. Also, you may get light-headed, woozy, dizzy andtired ater the meal and even the next day. The day ater this meal, youmay experience gas, bloating and water retention the rst two to threecarbohydrate loads. One way to help avoid this is to take your time eating

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this meal. Make it last a minimum o 30 minutes and no longer than 45.Also, be sure that you do not lie down to bed within 45-60 minutes o thelast bite.

The Calories Dont Add Up!

We dont count every calorie in the Cut Diet or any other diet we

design. Instead o counting every calorie, we ocus on serving sizes basedon the amounts/measurements we provide. This method began with theuse o the diabetic exchange list which only counts servings rather thanevery calorie. Over our years and use o a very sophisticated ood proces-sor system, we have made the serving sizes to account or total caloriesthat we believe to be most optimal and very well balanced. Unless you arewearing a monitor that can tell you every calorie you burn every minute

o the day, we nd it unnecessary to count every calorie rom every ooditem. What i you have more stress on one day than on the next? What iyou are mildly sick or have cold?

We think you may actually burn calories just trying to calculatethem all rom every darn piece o ood which is a waste o time in ouropinion. The Cut Diet provides grams per servings. The general rule othumb is one carbohydrate serving is 15 grams o carbohydrates, one

at serving is ve grams o at and one protein serving is seven grams oprotein. With this simple ormat, you can make dierent meals on theCut Diet by simply sticking to the amounts allowed in our ood optionssection. This will also allow you to match up the recommended grams ocarbohydrates, at and protein per meal as indicated.



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When to Lower Calories and Where From

As we have mentioned, optimal dieting is about calories in versuscalories out with macronutrient manipulation as well as a major ocus oninsulin control through diet. Initial caloric intake when starting the CutDiet all depends on where the individual starts. Ideally, we want to startthe calories on the highest side to maintain current scale weight with

the goal in mind to preserve/build lean body mass (LBM) and burn at.However, a person that starts a Cut Diet at higher body at percentage(>15%) will have lower calories than what our ormula would estimatebased on activity to maintain (starting body at < 15%) current weight.The idea is to provide the calories but manipulate the macronutrients(carbohydrates, at and protein) to keep the current scale weight yetreduce body at. As with all diets, you will encounter stick points. Stick

points are when you do not notice changes over a weeks time. Meaningthat you do not see the scale lowering (as previous weeks) and/or bodyatpercentage is not lowering and/or denition is not appearing more no-ticeable. When these arise, calories need to be reduced or low intensitycardio increased. We preer starting with a ve to ten minute increase incardio until 45 minutes is reached. That is the max time on any cardiomachine with your heart rate (HR) at 130-150 beats per minute (BPM).

Once the next stick point occurs, we remove the graperuit laterin the day along with 15 grams o vegetables ( cup = ve grams o car-bohydrates rom veggies) and ten grams o at (one oz avocado, two tsppeanut butter and six almonds = ve grams o at).

As or the carbohydrate meal, we will take out ve grams at

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and 15 grams o carbohydrates (rst to be removed is the honey). Aseach stick point is reached, we try to reduce 160-220 calories rom themain daily diet and then 50-100 calories rom carbohydrate meal. Thisis tricky, but it works. You just have to listen to your body and under-stand what it needs. It will always need nutrients. A general rule othumb (although not indicative or everyones Stick Point) is thatevery 2-3 weeks your daily caloric intake should be cut by ~200 calo-

ries and the Carb Meal should be cut by ~50-75 calories so that byour weeks out rom the show day you are approximately 35-45% lowerrom your starting calories. For instance, i you start on the CUT DIET2500 calorie plan, you should be talking in ~ 1375 1625 caloriesper day and your Carb Meal should be ~ 480 calories - 570 calories.PLEASE NOTE: This is a GENERAL RULE and that everybody respondssomewhat dierent.



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Vitamins What They Do and Where to Get Them

Mineral

Calcium

Magnesium

Phosphorus

Iron

Iodine

Selenium

DRI*

1300 mg

420 mg

1250 mg

18 mg

150 mcg

55 mcg

Major Food Sources

Milk, Cheese, Yogurt, CornTortillas, Egg Yolks, Dark-Green Vegetables, Caulifower

Milk, Yogurt, Green LeayVegetables, Whole Grain Prod-ucts, Nuts, Meat

All Meat, Milk, Cheese, Eggs,Whole Grain Products

Meat, Fish, Poultry, Shellsh,(Oysters) Whole Grain, GreenLeay Vegetables, Dried Beans,Broccoli, Raisins

Iodized Salts, Seaood, Veg-etables

Meat, Fish, Poultry, Seaood,Whole Grains, Nuts

Function in the Body

Essential role in blood clotting,muscle contraction, nerve trans-mission and bone and tooth or-

mation

Supports protein synthesis, smoothmuscle contraction, and bonehealth

Promotes bone ormation, pHmaintenance, cell membranestructure, B vitamin activation

Formation o Hemoglobin andMyoglobin, electron transer andessential in oxidative process

Assists in ormation o thyroidhormones

Coactor o glutathione peroxidaseand antioxidant enzymes

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Zinc

Copper

Manganese

Chromium

Molybdenum

Sodium

Potassium

11 mg

1.0 mg

2.3 mg

35 mcg

45 mcg

2400 mg

3500 mg

Meat, Fish, Poultry, Shellsh(Oysters), Dairy Products,Whole Grain Products, Veg-etables, Asparagus, Spinach

Meat, Fish, Poultry, Shellsh,Nuts, Eggs, Bran Cereals, Av-ocados, Broccoli, Bananas

Whole Grain Products, DriedBeans and Peas, Leay Vegeta-bles, Bananas

Meats, Oysters, Cheese,Whole Grain Products

Whole Grain Products, Dried

Beans and Peas

Processed Foods, Table Salt,Dairy, soups

Banana, Orange, Baked Po-tato, yogurt

Coactor o many enzymes in-volved in energy metabolism,protein synthesis, immune health,sexual maturation, sensations otaste and smell

Proper use o iron and hemoglobin,metalloenzyme involved in connec-tive tissue ormation and oxidation

Supports many enzymes involvedin energy metabolism, bone orma-tion, at synthesis

Enhances insulin unction as glu-cose tolerance actor

Works with ribofavin in enzymes

involved in carbohydrate and atmetabolism

Nerve impulse conduction, musclecontraction, acid base balance andblood volumehomoeostasis - inside cell

Nerve impulse conduction, musclecontraction, acid Base balance and

blood volume homeostasis - inside

cell



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*The Dietary Reerence Intakes (DRI) are the most recent set o dietaryrecommendations established by the Food and Nutrition Board o the In-stitute o Medicine, 1997-2001. They replace previous RDAs and may bethe basis or eventually updating the RDIs. The value shown here is thehighest DRI or each nutrient. - Council or Responsible Nutrition, 2001

Fat-Soluble Vitamins

Vitamin

Vitamin A

Vitamin D

Vitamin E

Vitamin K

DRI*

3000 IU

600 IU

22 IU

120 mcg

Major Food Sources

Whole Milk, Fortied Milk,

Cheese, Carrots, Green Leay

Vegetables Sweet Potatoes,

Fortied Vegetable Oils

Vitamin D Fortied FoodsLike Dairy Products,Fish Oils,

Action o Sun Light

Vegetable Oils, Green Leay

Vegetables, Wheat Germ,

Whole Grain Products, Egg

Yolks

Eggs, Spinach, Caulifower


Maintains skin tissue and mucous

membranes, supports night vision

and bone health

Acts as a hormone to increase in-testinal absorption o calcium, sup-

ports bone and teeth health

Powerul antioxidant to protect cell

membranes

Essential or blood coagulation

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Water-Soluble Vitamins

Vitamin

Thiamin (B1)

Ribofavin (B2)

Niacin

Vitamin B6

Vitamin B12

DRI*

1.2 mg

1.3 mg

16 mg

1.7 mg

2.4 mcg

Major Food Sources

Ham, Pork, Lean Meat, Whole

Grain Products, Fortied

Breads and Cereals, Legumes

Milk and Dairy Products,

Meat, Fortied Grain Prod-

ucts, Green Leay and ats,

Vegetables, Beans

Lean Meats, Fish, Poultry,

Whole Grain Products, Beans,

Also Formed in the Body romTryptophan

Lean Meats, Fish, Poultry,

Legumes, Green Leay Veg-

etables

Animal Foods Only, Meat,

Fish, Poultry, Milk, Eggs


A Coenzyme (CE) or energy

production rom carbohydrates

essential or normal CNS unc-

tioning

A (CE) or energy production

rom carbohdrates m a i n t a i n s

healtrhy skin

A (CE) or the aerobic and an-

aerobic production o energy

rom carbohydrates, helps syn-thesize at and blocks release

o Free Fatty Acids, supports

healthy skin

Protein metabolism, ormation

o hemoglobin/red blood cells

Formation o DNA, Red Blood

Cell and maintain nerve tissue



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Water-Soluble Vitamins

Vitamin

Folic Acid

Biotin

Pan tothen i c

Acid

Vitamin C

Choline

DRI*

400 mcg

30 mcg

5 mg

90 mg

550 mg

Major Food Sources

Green Leay Vegetables, Le-

gumes, Nuts

Meats, Legumes, Milk, Yolks,

Whole Grain, Most Vegeta-bles

Lean Meats, Milk, Eggs, Le-

gumes, Whole Grain Prod-

ucts, Most Vegetables

Citrus, Green Leay Veggies,

Broccoli, Strawberries, Pota-toes

Milk, Eggs, Peanuts


A (CE) or ormation o DNA,

RBC development

A (CE) or metabolism o carbs,

ats and proteins

Functions as part o coenzyme A

in energy metabolism

Forms collagen-essential or con-

nective tissue development sup-ports iron absorption, antioxidant

Precursor or acetylcholine, phos-

pholipids and betaine

*The Dietary Reerence Intakes (DRI) are the most recent set o dietaryrecommendations established by the Food and Nutrition Board o the In-stitute o Medicine, 1997-2001. They replace previous RDAs and may bethe basis or eventually updating the RDIs. The value shown here is thehighest DRI or each nutrient. - Council or Responsible Nutrition, 2001

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Can Women Follow the Cut Diet?

Absolutely! The Cut Diet has helped many emale gure and t-ness competitors step on stage in their best condition ever and has alsohelped some achieve pro card status. All components o the Cut Diet,rom the exercise recommendations to the supplement recommenda-tions, are sae and very eective or women.



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QUICK and EASY Exercise Tips

See your doctor beore starting any new exercise program. It is al-ways benecial to get a physical beore starting any new exercise pro-gram. You can learn a lot rom a simple physical especially what youneed to work on both through nutrition and exercise.

Drink plenty o water beore, during and ater exercising. Maintain-ing healthy hydration supports energy levels, increases endurance,prevents cramping and potential injuries and increases at loss.

Make an exercise plan. Sit down and make a realistic plan as to whatexercises you want to do and what days and what time o the day theworkout will mesh with your schedule.

Set daily and weekly goals. Long term goals are great to reach or, butsometimes get lost in the shufe and we tend to ask, Why am I work-ing so hard, i the ultimate goal is so ar away. Take Baby Steps andset daily goals, then stretch it out to weekly goals. Beore you know it,

1.

2.

3.

4.

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4ChapterCut Diet Training


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you will be at your ultimate long term goal.

NEVER OVEREXERCISE! Use common sense and avoid trying todo too much too soon. The key to a successul exercise program isLittle and Frequent. Exercising should not be a temporary thing,make it a liestyle decision.

Dieting and StrengthWill it all go away?

In the rst couple weeks on the Cut Diet, you might eel likeyoure losing strength until your body adjusts. That is perectly normal.As time goes on, your body will adjust to the lower carbohydrate intakeand by using Glutamine and healthy ats in your diet, you will nd thatyou have more energy than beore!

Training Versus Overtraining

When we tell people to perorm cardio ater weight training, theysometimes say, That means Ill be in the gym or two hours! We usuallyrecommend between 20-35 minutes o low intensity cardio post workout.What are these guys doing training or two hours? Weight training shouldtake 30-45 minutes max. It is easy to overtrain, and we want to preventthat by getting in, training, and then getting out. Also, who wants tospend all day in the gym?

Note: Our Training System is outlined later in this chapter.

5.

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Cardio--Low Intensity Versus HIIT

The key to dieting is to preserve or even gain lean mass while drop-ping bodyat. In our opinion, High Intensity Interval Training (HIIT)used on a dieting individual while weight training and on reduced calorieswill lead to one thing, muscle loss. We do not want this. We utilize cardionot only or calorie burning, but also or nutrient absorption and oxygen-ation o the muscles. Think about it, as your heart beats and blood fowsthroughout your body, the nutrients are being delivered to you musclesat an accelerated rate, thereby promoting recovery and at-loss!

HIIT Cardio -- When and How to Add It

Despite what the previous section states, there is a time and a place

or HIIT on the Cut Diet. We know that the leaner one gets as the contestapproaches, the harder it is to burn that nal body at. What we like to dois add in 1-2 days o HIIT to help get rid o that last bit o at. Ater doingour LI cardio or the beginning 10-12 weeks, which works great with ourhigh at/low carb diet, the nal 4-6 weeks may call or some HIIT. HIITis very benecial in post workout at oxidation. We do not recommendHIIT on a weight training day since the eects are similar to weight train-

ing, but on a non-workout day during the last 4-6 weeks, we strongly eelthat HIIT will optimize at burning.During HIIT, consume your Workout Nutrition as i you were

weight training. HIIT can be done on non-workout days as well as in theevening or Morning on shoulder day, allowing or two days per week the



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last our to six weeks or HIIT. On the non-workout day, the HIIT can be

very intense. The breakdown will be: Five minute warm up, 30 minutes oHIIT, then 5 minutes cool down. On shoulder day, HIIT should be eitherperormed in the morning (then weights at night) or weights in the morn-ing (HIIT at night). Please note on shoulder day and especially during thenal our to six weeks that we recommend Workout Nutrition or weightsas well as HIIT sessions. Also, on shoulder days with HIIT implemented,the HIIT can be reduced to 5 minutes or warm up, 20 minutes HIIT, and5 minutes cool down. To enhance the at burning eects, we recommendcontinuing the postworkout LI cardio and just add in the HIIT at a dier-ent time during the day.

Warming up with Cardio

There are some instances when cardio beore weights is accept-able. I your diet is in check (which it will be i you ollow the Cut Diet)and you consume your Xtend and Substance WPI cocktail pre, duringand post training, your energy levels and power output will be ne. Forexample, some people do cardio beore weights because there is no waythey would be able to do cardio ater weight training. Also, since theymight train rst thing in the morning, this helps to warm up aging joints

to avoid injury.

Form Over Ego!

We cannot stress enough how important it is to maintain strict

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orm on all movements. This means stabilizing your body and contract-

ing your abs so you isolate the primary intended muscles. For example,when doing a standing barbell curl, tighten your abs and do not rock orswing the weight. By tightening your abs, you stabilize your body andprevent momentum. This will also help condition your abs and save yourlower back.

Rest, Dont Nap, Between Sets

We recommend 60-120 seconds o rest periods between sets. Thisallows your body to recover some o its expended ATP but is not so longthat you lose the fow o the workout. Remember, the goal is to get in andout o the weight room in 30-45 minutes.

Compound Movements Kill 2 Birds

We like to begin the workout with compound movements, or reeweight exercises targeting more than one muscle group. This is why werecommend Bench Press (chest, shoulders, triceps), Rows (back, biceps,orearms) and the daddy o them all, Squats (entire body).

No Pre-Workout Shake?

On the Cut Diet with your pre, during and post-workout Xtendand Substance WPI cocktail, you do not need a pre workout shake or aspecial pre-workout meal other than the recommended handul o cap-



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sules that provide antioxidants, stimulants, nootropics, etc. that you will

nd in our recommended Cut Diet supplement plan. You simply need totrain 60-90 minutes ater one o your scheduled meals. What i you trainrst thing in the morning? Simply start sipping your Xtend and SubstanceWPI cocktail 15 minutes prior to your workout and continue sippingthroughout your weight training and cardio. This is all you need!

I you do not have Xtend, you can sip on Whey Protein Isolateduring training and then consume one to two scoops (40 grams) o WheyProtein Isolate immediately post workout. Eat your next scheduled meal30-45 minutes ater your workout.

When do I eat or training?

We recommend eating rst thing in the morning to get the body

cranking. Breakast is the most important meal o the day. Get up, washyour ace, go to the bathroom and start making breakast. Every mealthereater should be two to three hours apart. So i you get up at 5am thenyour meals will look like this:

5:30am Breakast8:00am Meal 2

11:00am Meal 31:30pm Meal 44:30pm Meal 57:00pm Meal 69:30pm Meal 7Bed around 10:30-11pm

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As or scheduling training, we recommend planning your meals

so that one o your meals is 60-90 minutes beore you workout (PRE-WORKOUT MEAL) and then the next meal in line is 45-60 min aterthe workout. This is assuming that you have your Xtend/Substance WPIcocktail during training. I you dot not have Xtend/Substance WPI dur-ing training, then we recommend a PWO shake o whey protein isolate/whey protein concentrate immediately ollowing your workout. Thenwithin 60-75 minutes, eat your next scheduled meal.

Example o morning 6 AM workout:Six Meal Plan4:45AM Breakast6-7:30 Workout9:30 Meal 212:30 Meal 33:30 Meal 4

6:30 Meal 59:30 Meal 6

Bed around 10:30-11 PM

Seven Meal Plan4:45AM Breakast6-7:30 Workout8:00 Meal 2

11:00 Meal 31:30 Meal 44:30Meal 57:00 Meal 69:30 Meal 7

Bed around 10:30-11 PM



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Eight Meal Plan

4:45AM Breakast6-7:30am Workout8:00am Meal 210:30am Meal 31:00pm Meal 43:00pm Meal 55:30pm Meal 67:30pm Meal

9:30pm Meal 8Bed around 10:30-11 PM

Example o evening 6 PM workout:Six Meal Plan7:00 Breakast10:00 Meal 2

1:00 Meal 34:30 Meal 46-7:30 Workout8:30 Meal 510-10:30 Meal 6Bed around 11:30-12 PM

Seven Meal Plan6:30 Breakast9:00 Meal 211:30 Meal 32:00 Meal 44:30 Meal 5

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6-7:30 Workout

8:00 Meal 610:00 10:30 Meal 7Bed around 11:30-12 PM

Eight Meal Plan5:30am Breakast7:30am Meal 29:30am Meal 311:30am Meal 41:30pm Meal 54-4:30pm Meal 66-7:30pm Workout8:00 Meal 710:00 10:30pm Meal 8

Bed around 11:30-12pm

As we have stated, the goal is to continually uel the body andallow it to recover. We hear constant debate over what the best pre andpost workout options are and rankly, we like to give the body what itneeds during training; ample amino acids with an abundance o BCAAs,

Glutamine and the proven perormance enhancer, Citrulline Malate. Thisis why we ormulated Xtend. No Xtend? Dont worry, just take WheyProtein Isolate post workout. Remember, it is not the pre-workout mealthat uels your workout; it is the many meals the days prior that uel yourtraining and recovery.



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What i I Miss a Workout?

I you miss a workout, simply work your schedule so you get backon track. Do not skip a workout! This program is based on training eachmuscle group as prescribed or optimal results. For example, i you missan arm workout on Friday, simply train arms on Saturday then train yourshoulders on Sunday. You will then be on track and ready to go on Mon-day!

Strength Versus Bodybuilding

I you are a strength athlete or a perormance athlete, you needmovements perormed in training to translate to your sport. Bodybuild-ing is about growing deeply dened, etched muscle, not perormance.

We know that you must condition a muscle, strengthen it and then buildit. This process takes time. However, the body also adapts very well. Werecommend a 15-16 week training program (split routine hitting eachbody part once per week and allowing recovery, which is highly notarizedby bodybuilders) that will condition, strengthen and build your muscleswhile on the Cut Diet. It is known in the Exercise Science realm that rep-etitions lower than ve are designed solely or strength and power. Muscle

growth (hypertrophy) is ound in the 8-12 rep range. These are the twoextremes. Meaning that i, hypothetically, 100% o strength is ound inreps ve or below and 100% growth is ound in reps 10-12, then its saeto say that strength and growth can be attained (not 100% o each) at reps6-10. This is our ocus. We divide the routine into our week categories:

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Week 1: Conditioning

Week 2: Growth/StrengthWeek 3: Strength/GrowthWeek 4: SHOWTIME.

Weeks 1-4: Conditioning

During the Conditioning weeks, our rep ranges are 12-15 and we

perorm three to our sets or all upper body and lower body work. Thegoal is to adjust the weight (increase the load (weight) as the volume (reps)decreases) to get 12-15 reps on every exercise. Rest 60 seconds betweensets.

Week 1The goal is to handle a weight and rep range that allows or completion o15 reps or three to our sets.

Week 2The goal is increase the weight but drop the reps to 12.

Week 3

The goal is to increase the weight and increase the reps to 15.

Week 4The goal is to increase the weight again, but drop the reps back to 12. Byvarying our weight and reps we essentially are tricking our bodies into get-



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ting major results that are not capable rom old training regimes. We are

promoting a new type o athlete that is in control o his body and whosetraining allows or complete development o muscle density, tone, deni-tion, symmetry, and superior strength

Weeks 5-8: Growth/Strength

During the Growth/Strength weeks, our rep ranges are six to tenand ve to six sets or all upper body and lower body work. The goal is toadjust the weight (increase the load as the volume decreases) to get six toten reps on every exercise. Rest 60-90 seconds between sets.

Week 1The rep range will be ten reps or ve sets.

Week 2The goal is to increase the weight, but you must get eight reps or ve sets.

Week 3

The goal is to increase the weight, but you must get six reps or ve sets.

Week 4The goal is to increase the weight and to increase the sets, but you mustget eight reps or six sets.

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Our philosophy or this program is to stimulate the muscle ber

to recruit more muscle bers quickly. By increasing the muscle berdensity and recruitment patterns we are creating growth in the muscle.With the increase o growth, we now have the ability to increase strengththrough greater muscle ber recruitment. When this happens, growthoccurs more rapidly due to muscle ber recruitment and strength gains.This allows us to perorm a higher load volume or training.

Weeks 9-12: Strength/Growth

During the Strength/Growth weeks, our rep ranges are our to sixand perorm ve to six sets or all upper body and lower body work. Rest2 minutes between sets.

Weeks 1 and 2The goal is to adjust the weight (decrease the load as the volume increases)to get our reps on every exercise.

Weeks 3 and 4The goal is to maintain the same weight but increase the reps to six andperorm six sets.

By having a higher level o strength we are able to increase thering pattern o the muscle allowing or greater muscle ber recruitmentand coordination that will allow or greater symmetry and tone o themuscle prior to SHOWTIME. This will allow or a greater looking bodyas we go into the nal stages o our training.



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Weeks 13-16: SHOWTIME!

During the SHOWTIME weeks, our rep ranges rise considerablyso we can urther get the conditioned look and etched muscle. Our totalreps get up to between 25 and 30 per set ater a heavier set o 8-10 reps.The reason or this is to maximally stimulate the muscle bers and thento drop the weight and deplete all glycogen in the muscle. This will ensurethat when we have our Carb Up or the show, your muscles will super-compensate and will be ull and hard. Rest 60 seconds between sets.

Week 1

The goal is to adjust the weight (decrease the load as the volume increases)to get 12-15 reps on every exercise.

Week 2

The goal is to get 8-10 reps on every exercise.Week 3

The goal is to get 8-10 reps on every exercise with a dropset to total 25-30total reps on last set o each exercise.

Week 4 SHOWTIME!

7th Day outCARB LOAD This Carb Meal (the normal Carbohydrate Meal youhave been doing the past 12-16 weeks) should be planned out so it occurs

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on the day one week prior to event. No water intake 60 minutes prior to

the Carb Meal or ater the Carb Meal. Get all o your water in 60 minutesbeore the Carb Meal. 60 minutes ater the Carb Meal, you can drink ourto six ounces o water.

6th day outChest, shoulders, legs and triceps workout 8-10 reps with drop sets tototal 25-30 reps, two sets each Dumbbell bench press, pushups (untilailure one set), dumbbell military press, side lateral raise, triceps press

down, leg press and seated cal raises. Perorm your regular cardio routine.

Salt everything (10-12 shakes o a salt shaker every meal)99mg potassium every our hours2.5-3 gallons o water throughout the dayFollow meal plan as normal with all resh oods and switch all vegetableservings to asparagus or spinach and all at servings to avocado or almondbutter.

5th day outBack, legs and biceps workout 8-10 reps with drop sets to total 25-30reps, two sets each Lat pull down, Low rows, dumbbell shrug, standingbarbell or cable curl, lunges and standing cal raises. Perorm your regularcardio routine.

Salt everything (10-12 shakes o a salt shaker every meal)99mg potassium every our hours2.5 gallons o water throughout the dayFollow meal plan as normal with all resh oods and switch all vegetableservings to asparagus or spinach and all at servings to avocado or almondbutter.



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4th day out

Can do 6th day out routine which was Chest, shoulders, legs and tri-ceps workout 8-10 reps with drop sets to total 25-30 reps, two sets each Dumbbell bench press, pushups (until ailure one set), dumbbell mili-tary press, side lateral raise, triceps press down, leg press and seated calraises. Perorm the ollowing cardio routine:

Cardio 30-35 minutes + 10-15 minutes posing practice

Salt everything (10-12 shakes o a salt shaker every meal)99mg potassium every three hours2 gallons o water throughout the day100mg Vitamin B6 three times per day1000mg Dandelion three times per day625 mg Uva Ursi three times per day100mg caeine three times per day

Follow meal plan as normal with all resh oods and switch all vegetableservings to asparagus or spinach and all at servings to avocado or almondbutter.

CARB LOAD NO WATER intake 60 minutes prior to the Carb Mealor 60 minutes ater the Carb Meal.

3rd day outCan do 5th day out weight routine without leg training which was: Back,legs and biceps workout 8-10 reps with drop sets to total 25-30 reps, twosets each Lat pull down, Low rows, dumbbell shrug and standing barbellor cable curl, lunges and standing cal raises. Perorm the ollowing cardioroutine:

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Light Cardio 30-35 minutes + 20 min posing practice

We are not training legs to avoid any water retention or swelling o thelegs or the big day.Salt everything up to 6:00 PM (10-12 shakes o a salt shaker every mealup to 6 PM)

99mg potassium every two - three hours1.5 gallons o water throughout the day100mg Vitamin B6 three times per day

1000mg Dandelion three times per day625 mg Uva Ursi three times per day100mg caeine three times per day

Follow meal plan as normal with all resh oods and NO SALT and switchall vegetable servings to asparagus or spinach and all at servings to avo-cado or almond butter.

2nd day out15 20 minutes posing practice NO Weights and 20-25 minutes oCardio i Desired.99mg potassium every two hours1-1.5 gallons o water throughout the day100mg Vitamin B6 three times per day1000mg Dandelion three times per day625 mg Uva Ursi three times per day100mg caeine three times per day0.5 gallons o water throughout the day

Follow meal plan as normal with all resh oods and NO SALT and switchall vegetable servings to asparagus or spinach and all at servings to avo-



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cado or almond butter.

Day beore Show15 20 minutes posing practice NO Weights, No Cardio.NO SALT AT ALL all oods are plain, resh (not rozen or processed)and dry, dull, bland99mg potassium every two hours0.5-0.75 gallons o water throughout the day100mg Vitamin B6 three times per day

1000mg Dandelion three times per day625 mg Uva Ursi three times per day100mg caeine three times per day

Night Time MealFollow meal plan as normal with all resh oods and NO SALT and switchall vegetable servings to asparagus or spinach and all at servings to avo-

cado or almond butter.Please NOTE: This meal maybe started early and cut in hal to be con-sumed over a 4-4.5 hr period. It maybe too much ood at one time andthe nibbling eect has indicated better results. The last meal (INSTEADOF NORMAL CARB LOAD) is the ollowing:

Six to ten oz LEAN Fillet or Halibut - no salt, no seasoning, no mari-nade.One to two cup steamed asparagus/spinach - NO SALT12-15 oz baked potato or sweet potato - NO SALTOne to Two tbsp UNSALTED butter or almond butterSix to Ten oz Red Wine (i applicable)

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- 1.5 Hrs AFTER this meal - One large slice DENSE cheesecake (I not

lactose intolerant) or RICH chocolate cake that is sugary, atty and salty(last bite 45-60 minutes beore lying down to sleep). The size should NOTbloat you nor stu you. This should be eaten slowly and enjoyed as wellas leave you wanting more so you are not too ull. BE SURE TO HAVE AN ADDITIONAL STEAK/CHICKEN/HALIBUT AND SLICE OFCHEESECAKE or CHOCOLATE CAKE or the morning.

EARLY Breakast Day o ShowTo be nibbled on to avoid bloated eeling

1-2 whole eggsThree to ve oz steak - cup oatmeal or 4-6 oz baked sweet potato o the cheese cake or chocolate cakeTwo tbsp honey

99mg potassium every two hours

0.5-0.75 gallons o water throughout the day Here is the tricky part.Your body needs water to FILL UP the muscles; however its a ne lineo when you add salt to oods as well as begin to gradually add water oncompetition day. The rule o thumb is i you eel great about how youlook keep water minimal and away rom ood intake. I you eel fat thenconsume water three to ve oz every 45-60 minutes and three to ve salt

shakes onto nibbled ood or you can use Gatorade (with the electrolytesand sodium) our to six oz every 45-60 minutes.

PLEASE NOTE: These are tips that may work or you or you may try di-erent approaches as you learn your body. The key is PAYING ATTEN-



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TION TO DETAIL, especially the last week.

100mg Vitamin B6 three times per day1000mg Dandelion three times per day625 mg Uva Ursi three times per day100mg caeine three times per day

Food to bring with Day o Show(nibbled on YOU DO NOT WANT TO FEEL STUFFED OR BLOATED)

Other hal o cheese cake/chocolate cakeGatorade 4-6 oz can be consumed every 45-60 minutes i desired. Keepaway rom ood intake. This is loaded with carbohydrates and electrolytesand can help ll you back up.Baked sweet potatoesLean protein (boiled chicken or more o the steak/halibut)Almond butterSnickers candy bar eat 30-45 minutes prior to getting on stage o both

prejudging (morning show) and nals (night show)Weeks 1-4 Conditioning 12-15 Reps 3-4 Sets

Monday ChestExercise to be perormed in order

Incline Barbell Press - 3-4 sets 12-15 reps

Flat Bench Press - 3-4 sets 12-15 repsDumbbell Flys - 3-4 sets 12-15 reps smooth and controlled motionPush Ups - to ailureCrunches - 3-4 sets 30 secondsReverse Crunches - 3-4 sets 30 seconds

1.

2.3.4.5.6.

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Tuesday Legs

Exercise to be perormed in orderSquat - 3-4 sets 12-15 reps each legStraight Leg Dead Lit - 3-4 sets 12-15 repsLeg Curl - 3-4 sets 12-15 repsLeg Press - 3-4 sets 12-15 reps each legLeg Extension - 3-4 sets 12-15 repsStanding Cal Raises - 3-4 sets 12-15 reps

Seated Cal Raise - 3-4 sets 12-15 reps

Wednesday BackExercise to be perormed in order

Bent Over Barbell row - 3-4 sets 12-15 reps1 Arm Dumbbell Rows - 3-4 sets 12-15 repsCable Pull Downs (like dumbbell pullover but with cable standing)3-4 sets 12-15 repsWide Grip Pull downs - 3-4 sets 12-15 repsDumbbell Shrugs with Abduction start - 3-4 sets 12-15 repsHyperextensions - 3-4 sets 12-15 reps - smooth and controlled motion

Friday ArmsExercise to be perormed in order

Standing Barbell Curls - 3-4 sets 12-15 repsPreacher Curls - 3-4 sets 12-15 repsHammer Curls - 3 sets 12-15 repsTriceps Press Down with V-Bar or Rope - 3-4 sets 12-15 repsOver the Head Extensions using rope or Skull Crushers - 3-4 sets 12-15 reps

1.2.3.4.5.6.

7.

1.2.3.4.5.6.

1.2.3.4.5.



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Weighted Dips - 3 sets 12-15 reps

V-ups - 3-4 sets 30 secondsLeg Raises - 3-4 sets 30 seconds

Saturday ShouldersExercise to be perormed in order

Dumbbell Military Press NO BACK SUPPORT - 3-4 sets 12-15 repsSeat Front Dumbbell Raise NO BACK SUPPORT - 3-4 sets 12-15 repsStanding Side Lateral Raise - 3-4 sets 12-15 repsRear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets 12-15 reps- smooth and controlled motionSeated Cal Raises 4 sets 15 repsSeated Cal Raises 4 sets 15 reps

Perorm 30-45 minutes o cardio beore or ater weights with heart rate 130-150.

Weeks 5-8 Growth/Strength 6-10 Reps 5-6 Sets


Incline Barbell Press 5-6 sets 6-10 repsFlat Barbell Press - 5-6 sets 6-10 repsPeck Deck 3-4 sets 8-10 reps smooth and controlled motionPush Ups to ailureV-ups 3-4 sets 30-45 secondsLeg raises 3-4 sets 30-45 seconds

6.

7.8.

1.2.3.4.

5.6.

1.2.3.4.5.6.

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Tuesday Legs

Exercise to be perormed in orderSquats 5-6 sets 6-10 repsStraight Leg Dead Lit 5-6 sets 6-10 repsLeg Curl 3-4 sets 8-10 repsStationary Barbell Lunges 5-6 sets 6-10 repsLeg Extension 3-4 sets 8-10 repsStanding Cal Raises 3-4 sets 8-12 reps

Seated Cal Raises 3-4 sets 8-12 reps


High Row Wide Grip - 5-6 sets 6-10 repsClose Grip Low Row - 5-6 sets 6-10 repsWide Grip Pull Downs 5-6 sets 6-10 repsDumbbell Pull Overs 3-4 sets 8-10 repsBarbell Shrugs 5-6 sets 6-10 repsHyperextensions 3 sets 8-10 reps smooth and controlled motion


Standing Dumbbell Curls - 5-6 sets 6-10 repsSingle arm Dumbbell Preacher Curls - 5-6 sets 6-10 repsConcentration Curls 3 sets 8-10 repsClose Grip Press - 5-6 sets 6-10 repsV Bar Press Down - 5-6 sets 6-10 reps

1.2.3.4.5.6.

7.

1.2.3.4.5.6.

1.2.3.4.5.


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Single Arm Over the Head Extension 3 sets 8-10 reps

Toe Touches 3-4 sets 30-45 secondsRoman Chair Knee ups 3-4 sets 30-45 seconds


Dumbbell Military Press NO BACK SUPPORT - 5-6 sets 6-10 repsSeat Front Dumbbell Raise NO BACK SUPPORT 5-6 sets 6-10 reps

Standing Side Lateral Raise - 5-6 sets 6-10 repsRear Deltoid Machine or Bent Over Rear Delt Fly - 5-6 sets 6-10 reps smooth and controlled motionsStanding Cal Raises 3-4 sets 8-12 repsSeated Cal Raises 3-4 sets 8-12 reps


Weeks 9-12 Strength/Growth 4-6 Reps and 5-6 Sets


Incline Barbell Press 5-6 sets 4-6 reps

Flat Bench Press - 5-6 sets 4-6 repsDumbbell Flys 3-4 sets 6-8 reps smooth and controlled motionPush Ups to ailureCrunches 3-4 sets 30-45 secondsReverse Crunches 3-4 sets 30-45 seconds

6.

7.8.

1.2.

3.4.

5.6.

1.

2.3.4.5.6.

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Tuesday Legs

Exercise to be perormed in orderSquat 5-6 sets 4-6 repsStraight Leg Dead Lit - 5-6 sets 4-6 repsLeg Curl 3-4 sets 6-8 repsLeg Press - 5-6 sets 4-6 repsLeg Extension 3-4 sets 6-8 repsStanding Cal Raises 3-4 sets 8-12 reps

Seated Cal Raises 3-4 sets 8-12 reps


Bent Over Barbell row - 5-6 sets 4-6 reps1 Arm Dumbbell Rows - 5-6 sets 4-6 repsCable Pull Downs (like dumbbell pullover but with cable standing)3-4 sets 6-8 repsWide Grip Pull Downs 5-6 sets 4-6 repsDumbbell Shrugs with Abduction Start 5-6 sets 4-6 repsHyperextensions 3 sets 8-12 reps smooth and controlled motion


Standing Barbell Curls - 5-6 sets 4-6 repsPreacher Curls - 5-6 sets 4-6 repsSeated Hammer Curls 3-4 sets 6-8 repsTriceps Press Down with V-Bar or Rope - 5-6 sets 4-6 repsWeighted Dips 5-6 sets 4-6 reps

1.2.3.4.5.6.

7.

1.2.3.4.5.6.

1.2.3.4.5.


Over the Head Extensions Using ROPE or Skull Crushers 3 4 sets 6 8 reps6


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Over the Head Extensions Using ROPE or Skull Crushers 3-4 sets 6-8 reps

V-ups 3-4 sets 30-45 secondsLeg Raises 3-4 sets 30-45 seconds


Dumbbell Military Press NO BACK SUPPORT - 5-6 sets 4-6 repsSeat Front Dumbbell Raise NO BACK SUPPORT 5-6 sets 4-6 reps

Standing Side Lateral Raise - 5-6 sets 4-6 repsRear Deltoid Machine or Bent Over Rear Delt Fly - 5-6 sets 4-6 reps smooth and controlled motionStanding Cal Raises 3-4 sets 8-12 repsSeated Cal Raises 3-4 sets 8-12 reps

Perorm 30-45 minutes o cardio beore or ater weights with heart rate 130-150.Week 13 SHOWTIME (1st week o 4)


Incline Dumbbell Press 3 sets 12-15 reps

Flat Dembbell Press - 3 sets 12-15 repsDumbbell Flys - 3 sets 12-15 reps smooth and controlled motionPush Ups to ailureCrunches 3 sets or 30 45 secondsReverse Crunches 3 sets or 30 - 45 seconds

6.

7.8.

1.2.

3.4.

5.6.

1.

2.3.4.5.6.

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Tuesday Legs

Exercise to be perormed in orderSquat 4 sets 12-15 repsStraight Leg Dead Lit - 3 sets 12-15 repsLeg Curl 3 sets 12-15 repsStationary Barbell Lunges 3 sets 12-15 repsLeg Extension 3 sets 12-15 repsStanding Cal Raises 4 sets 20 reps

Seated Cal Raises 4 sets 20 reps


Bent Over Barbell row - 3 sets 12-15 reps1 Arm Dumbbell Rows - 3 sets 12-15 repsCable Pull Downs (like dumbbell pullover but with cable standing) - 3 sets 12-15 reps

Wide Grip Pull Downs 3 sets 12-15 repsDumbbell Shrugs with Abduction Start 4 sets 15 repsHyperextensions 3 sets 20 reps smooth and controlled motion


Standing Barbell Curls - 3 sets 12-15 repsPreacher Curls - 3 sets 12-15 repsHammer Curls 2 sets 12-15 repsTriceps Press Down with V-Bar or Rope - 3 sets 12-15 repsOver the Head Extensions Using ROPE or Skull Crushers - 3 sets 12-15 reps

1.2.3.4.5.6.

7.

1.2.3.

4.5.6.

1.2.3.4.5.


Weighted Dips 2 sets 12-15 reps6


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Weighted Dips 2 sets 12 15 reps

V-ups 3-4 sets 30-45 secondsLeg Raises 3-4 sets 30-45 seconds


Dumbbell Military Press NO BACK SUPPORT - 3 sets 12-15 repsSeat Front Dumbbell Raise NO BACK SUPPORT 3 sets 12-15 reps

Standing Side Lateral Raise - 3 sets 12-15 repsRear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets 12-15 reps smooth and controlled motionsStanding Cal Raises 4 sets 15 repsSeated Cal Raises 4 sets 15 reps


Week 14 SHOWTIME (2nd week o 4)


Incline Dumbbell Press 3 sets 8-10 repsFlat Dumbbell Press 3 sets 8-10 repsDumbbell Flys 3 sets 8-10 reps smooth and controlled motionsPush Ups to ailureCrunches 3 sets 30-45 secondsReverse Crunches 3-4 sets 30-45 seconds

6.

7.8.

1.2.

3.4.

5.6.

1.2.3.4.5.6.

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Tuesday Legs

Exercise to be perormed in orderSquat 3 sets 8-10 repsStraight Leg Dead Lit 3 sets 8-10 repsLeg Curl 3 sets 8-10 repsLeg Press 3 sets 8-10 repsLeg Extension 3 sets 8-10 repsStanding Cal Raises 3 sets 30 reps

Seated Cal Raises 3 sets 30 reps


Bent Over Barbell row 3 sets 8-10 reps1 Arm Dumbbell Rows 3 sets 8-10 repsCable Pull Downs (like dumbbell pullover but with cable standing) - 3 sets 8-10 reps

Wide Grip Pull Downs 3 sets 8-10 repsDumbbell Shrugs with Abduction Start 3 sets 15 repsHyperextensions - 3 sets 30 reps smooth and controlled motion


Standing Barbell Curls 3 sets 8-10 repsPreacher Curls 3 sets 8-10 repsHammer Curls 3 sets 8-10 repsTriceps Press Down with V-Bar or Rope 3 sets 8-10 repsOver the Head Extensions Using ROPE or Skull Crushers 3 sets 8-10 reps

1.2.3.4.5.6.

7.

1.2.3.

4.5.6.

1.2.3.4.5.


Regular Body Weight Dips 3 sets or 30 seconds6.


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g y g p

V-ups 3 sets 30-45 secondsLeg Raises 3 sets 30-45 seconds


Dumbbell Military Press NO BACK SUPPORT 3 sets 8-10 repsSeat Front Dumbbell Raise NO BACK SUPPORT 3 sets 8-10 reps

Standing Side Lateral Raise 3 sets 8-10 repsRear Deltoid Machine or Bent Over Rear Delt Fly 3 sets 8-10 reps smooth and controlled motionsStanding Cal Raises 3 sets 30 repsSeated Cal Raises 3 sets 30 reps


Week 15 SHOWTIME (3rd week o 4)


Incline Dumbbell Press 3 sets 8-10 reps with a dropset on last set tototal 25-30 repsFlat Dumbbell Press - 3 sets 8-10 reps with a dropset on last set to total25-30 repsDumbbell Flys - 3 sets 8-10 reps with a dropset on last set to total 25-30 reps smooth and controlled motion

7.8.

1.2.

3.4.

5.6.

1.

2.

3.

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Push Ups 1 set to ailure4.


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p

Crunches 3 sets or 30 45 secondsReverse Crunches 3 sets or 30 45 seconds

Tuesday LegsExercise to be perormed in order

Squat 3 sets 8-10 reps with a dropset on last set to total 25-30 repsStraight Leg Dead Lit - 3 sets 8-10 reps with a dropset on last set tototal 25-30 repsLeg Curl 3 sets 8-10 reps with a dropset on last set to total 25-30 repsStationary Barbell Lunges 3 sets 8-10 reps with a dropset on last set tototal 25-30 repsLeg Extension 3 sets 8-10 reps with a dropset on last set to total 25-30 reps

Standing Cal

game over vol.2

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