Cut Diet

VOLUME THREE
THE FINAL SHOWTIME CUT DIET YOU’LL EVER NEED!
By Chuck Rudolph, MEd, RD

With
Marc Lobliner, Derek Charlebois
and Layne Norton, BS Biochemistry
Foreword by: Douglas Kalman PhD(c), RD, FACN

GAME OVER
The Final Showtime Cut Diet You’ll Ever Need!
Volume 3
By Chuck Rudolph, MEd, RD

With
Marc Lobliner, Derek Charlebois
and Layne Norton, BS Biochemistry
Foreword by: Doug Kalman, PhD(c), RD FACN

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
©Copyright 2006-2007 Scivation, Inc. All rights reserved. No duplication or reproduction of “Game
Over—The Final Showtime Cut Diet You’ll Ever Need” is allowed in any form without written per-
mission from Scivation, Inc. The opinions expressed are not necessarily the opinions of 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 professional before starting any diet or exercise program.
The food and drug administration has not evaluated any of the claims made in this book. The in-
formation or products mentioned in this book are not intended to diagnose, treat, cure or prevent
any disease. The respective authors of the book and Scivation, Inc. make no representations about
the suitability of the information contained in this guide for any purpose. The entire risk arising
out of the use of its contents remains with the recipient. In no event shall the respective authors
of this book and or Scivation, Inc. be liable for any direct, consequential, incidental, special, pu-
nitive or other damages whatsoever. By reading and following the principles in this guide, you
acknowledge that you have read, understand and agree to be bound by these terms and conditions.
Foreword
Douglas Kalman PhD(c), RD, FACN
We all want it, yes, many people in fact envy others that have
it – can you guess what I am alluding to? That’s right, a fit body that
is muscular, ripped and looks the part of a physique competitor. It is
not that easy to just get in shape and look the part of a Men’s health
cover model or even a body builder as featured in such great maga-
zines as Muscular Development or Natural Body Building. However,
there are sure-fire ways to make your genetics and lifestyle work for
you.
If you decided to join a gym because you were first inspired by
the physiques of Arnold, Ronnie Coleman, Milos Sarcev or various
NFL players, than you are just like thousands of other people. Have
you ever wondered what might be the difference between a body like
Kevin Levrone’s and Steven Seagal’s? Besides genetics, there are
two other factors – actually knowing what you do inside a gym and
understanding how to fuel the fire of fat burning via smart eating.
In other words, using the principles of the Cut Diet can lead you to a
more toned, more fit and healthier appearance than if you just went
to the gym and followed the general advice given to all trainers. You
know what I am talking about, “eat many small meals per day”, “you
must
advice is actually sound or good and this is EXACTLY where the Cut
Diet and the core principles taught by “The Ripper” come into play.
If you are looking to sure up your physique, if you are looking
to make that last leap from gym effort to fully looking the part, or
if you are looking for physique improvement for your next contest,
look no further, this book contains the Cut Diet principles to help
you achieve your goals. There is nothing like this book currently out
there and thankfully, after years of Chuck Rudolph helping count-
less clients achieve more, so can you. As a fellow sports nutritionist, I
embrace and enjoy Chuck’s teachings – so should you. So, enjoy this
book and let’s all stay “cut” and a step ahead of the others!
Sincerely,
Douglas S. Kalman PhD(c), RD, FACN
Adjunct Professor
New York Chiropractic College
www.nycc.edu
Co-founder
The International Society of Sports Nutrition
www.theissn.org
"The Body Is Not A Textbook."
Table of Contents
Chapter 1: Building Your Best Body Efficiently
Chapter 2: The Three Corners of the Results Pyramid:

Diet, Training and Supplementation
Chapter 3: Cut Diet Principles
Chapter 4: Striation Training System (STS)
Chapter 5: Essential Cut Diet Supplementation
Chapter 6: The Cut Diet
Chapter 7: Dialing it in for The Big Day—Chuck Rudolph Re-

veals His Secret Technique
1
Chapter
Building Your Best Body Efficiently
How I Found the Cut Diet

I was a division-one college baseball player (“D-1”) and
what most would consider a top-level athlete. When I injured my
elbow, I was a mess. I was living the easy life; drinking beer,
eating fast food, and was quickly becoming, for lack of better
terms, a fat mess. I knew this had to change because my family
had a history of high blood pressure and diabetes. To get back
into playing shape and rehab my elbow, I knew something had to
be done.
I started to research nutrition thinking this could help me
get back into playing shape in six months. At that time, I was
doing volunteer work at a renal care center (a center for people
with kidney disease) and a center for diabetics. All of this was
volunteer work required on my resume to apply for Medical School.
This is where the most fundamental part of how to diet became
clear to me. There was a dietitian there who put patients on a
meal plan with five to six meals per day. Some of these patients
on insulin (Type I Diabetic) as well as not on insulin (Type II)
were very lean and were obtaining these results with no exercise.
Within 6-10 weeks, patients with controlled insulin levels would
reduce their body fat percentage and lose very little muscle mass
or no muscle mass at all. I was amazed at these results. I thought,
“What if I could eat this way and get back into shape?” I did just
that. Then the thought occurred, “What if this response to balanc-
ing insulin levels via proper food intake could be duplicated in
all healthy populations, athletes, exercise enthusiasts, and even
bodybuilders?”
By eating small, frequent meals that are low in starchy
carbohydrates and high in healthy fats and lean protein, you
create adequate insulin release. By eating infrequent meals
with high carbohydrates and loaded with calories, you cause a
drastic insulin spike that results in excessive bodyfat storage and
an insulin crash that halts fat loss. The goal is to balance insulin
throughout the day and provide frequent, smaller meals to keep
your metabolism revving because your body is like a furnace—if
you don’t keep coal in it, it will stop burning.
At Scivation, we believe in high lean protein (2.0-3.2g/kg
body weight), high healthy fats and low glycemic carbohydrates
(mostly fibrous ones) with timed carbohydrate loads to keep
your thyroid happy. The problem with eating all low carbohy-
drate all the time is that your thyroid responds to not only total
8 Game Over
calories, but also carbohydrates. When there are no or very low
carbohydrates in the diet for too long of a period, the thyroid
senses that the body is starving or dying and its natural response
is to slow down your metabolic rate to preserve bodymass. Not
only do the carbohydrate loads replenish glycogen to the muscle,
they also keep your thyroid cranking and burning all day long.
When you eat fat with any meal, especially a meal
containing carbohydrates, it will reduce the bolus size entry
into the small intestine signaling the pancreas to release an
appropriate insulin concentration, not a major spike caused by
carbohydrates and protein.
As trainers to many top athletes and physique competi-
tors, we know what it takes to get someone ready for a show or a
competition. The problem is that this method has only been
available for the top-level bodybuilders and athletes that we
consult with, until now.
If you’re ready to make a change for the better and find out
my proven strategies for gaining lean muscle and losing fat, read
on. This just may be the book you have been waiting for…
Building Your Best Body Efficiently 9

10 Game Over
2
Chapter
The Three Corners of the Results Pyramid:

Diet, Training and Supplementation
The Most Important Component—Synergy
We have all heard it before, “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 with cardiovascular training, you will be undermining your
results. If you add in proven, effectively dosed supplementation,
you’ll be amazed at what these three components can do for 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% of Americans are obese or overweight. What gives? The
answer is that we’ve been lied to. As consumers and physique
enthusiasts, we are always looking for the next big thing and hop-
ing for the magic pill. Unfortunately, there is no magic pill. Yes,
we believe in supplements and advocate their use. But for optimal
results, the other two corners cannot be ignored!
12 Game Over
3
Chapter
Cut Diet Principles
The History and Failure of Fad Diets
Low Carbohydrate, Low Fat, The Grapefruit Diet, The

Liquid Diet. Heck there are so many fad diets that have come and
gone over the years that we have lost count. The one thing they
all have in common is one word, “Fad”. These diets all come and
go fast. However, people seem to lose weight on these diets. Then
why do they fail?
Diet is about calories in and calories out first and
foremost with macronutrient manipulation secondary. One thing we
emphasize is controlling insulin. How do we do this? We keep
protein and fat high with carbohydrates coming mainly from low
glycemic index (GI) and fibrous sources. On the Cut Diet, every
third day, we have a low GI carbohydrate and good fat refeed
meal with no protein. A refeed is an influx of carbohydrates and
overall calories above what you normally consume. This consists
of the following and must be eaten in the following order:
Cut Diet Principles 13
1. Fibrous Vegetables (green beans, broccoli, spinach or
asparagus) are eaten first to fill the stomach with fiber to
reduce transit time of the carbohydrates
coming you are about to consume.
2. Next, we consume a higher fiber complex carbohydrate,
like oatmeal, along with raisins and honey (alkaline
foods), and almonds as the fat source.
3. The final portion of the refeed is sweet potato (low GI,
but easily digested and absorbed) and either almonds or
peanut/almond butter. You might be thinking, “A carbo-
hydrate and fat refeed meal? Are these guys crazy?”
As stated before, the problem with low carbohydrate diets

is the fact that your thyroid does not operate optimally on reduced
calories, let alone carbohydrates. This got us thinking, “What is
the best way to infuse carbohydrates into the diet without spiking
insulin too much and stalling fat loss?” Then it hit us…
Never Combine Carbohydrates and Protein
The fact of the matter is, by utilizing this approach, the

insulin spike is dramatically minimized and the carbohydrates
will do what we want them to do, refill glycogen stores and
support healthy thyroid function. When you combine fat and
carbohydrates, the fat slows down the bolus entry into the small
intestine, reducing transit time while providing an appropriate
14 Game Over
insulin response. When you combine protein and carbohydrates,
it sends insulin skyrocketing and can lead to the last thing you
want when dieting, fat storage!
We like to refeed with starchy, nutrient-dense carbohy-
drates and good fats with no protein every third day depending on
caloric intake. This all depends on the bodytype of the individual.
In our experience, 85-90% of our clients see great results with
this tactic. The reason for this is to get the body in a fat-burning
state but not allow it to think it is starving. One problem we have
with the low-carbohydrate phase is that a person’s metabolic rate
(especially thyroid) functions off of calories and carbohydrates. If
you cut out carbohydrates all the way, the body begins to sense
a state of starvation. This will slow down the metabolic rate as
well as thyroid production and you then hit the wall, or a sticking
point. What we like to do is incorporate good carbohydrates with
good fats because it slows down digestion and supports healthy
insulin output so there is optimal metabolism along with healthy
calories and protein to preserve muscle tissue. Let’s face it;
muscle preservation is the key to fat burning. If we have a
person that begins at 185 pounds and is 19-20% bodyfat and after
12-16 weeks is 165 pounds and at 15% bodyfat, then we are not
too happy with the results. On the other hand, if that same person
is 180 pounds at the end of 12-16 weeks and is 10-11% bodyfat,
then we have succeeded.
Good Fats
Fat = STORED ENERGY.
“Good Fats” AKA EFAs (Essential Fatty Acids) are

mono- (MUFA) and polyunsaturated fatty acids (PUFA). They are
"essential" because our body does not manufacture them, and they
must be obtained through our diet on a daily basis for optimal
health and well-being. All fats have the same amount of calories,
but their chemical compositions vary. Fats are made of chains of
carbon and hydrogen atoms. The saturation refers to whether all
the available positions on the carbon atoms are bonded to hydro-
gen atoms, or if there are any hydrogen atoms missing. The two
“GOOD FATS” are:
1. Monounsaturated Fats
These fats have one position missing a hydrogen atom,
instead containing a double bond between carbon atoms. Mono-
unsaturated fat is found in oils such as canola, olive, and peanut
as well as most nuts and nut butters. This type of fat does not
cause a rise in total cholesterol. In fact, science has indicated that
individuals who substitute monounsaturated fat for saturated fat
in their diet, actually shows a reduction in the bad cholesterol,
and protects the good cholesterol (HDL) from decreasing.
16 Game Over
2. Polyunsaturated Fats
These fats have more than one position missing in the
carbon chain, and contain more than one double bond as a result.
Two major categories of polyunsaturated fats are Omega-3 and
Omega-6 fatty acids. Omega-3 means there is a double bond in
the third position from the end of the carbon chain. These fats
are extremely healthful and have shown in clinical investigations
to support cardiovascular/heart health, reduce total triglycerides
and increase good cholesterol, produce hormone-like substances
with anti-inflammatory benefits and promote optimal focus and
concentration. The best sources of Omega-3s are fatty fish such
as salmon, sardines, mackerel, herring, and rainbow trout and
fish oil supplements high in DHA (docosahexaoic acid). Canola
oil, walnuts, and flaxseed also contain some Omega-3. Omega-6
fats have a double bond in the sixth position from the end of the
carbon chain. These fats are found in oils such as corn, soybean,
cottonseed, sunflower, and safflower.
Why are EFA's important?

Our bodies must ingest a constant and balanced supply
of EFA's. Essential Fatty Acids produce beneficial hormone-like
compounds called eicosanoids that affect the function of virtually
every system in the body. They also regulate pain and swelling,
help maintain proper blood pressure and cholesterol levels, and
promote fluidity in nerve transmission.
The most important Essential Fatty Acids are Eicosap-
entaenoic Acid (EPA), an omega-3 PUFA with 20 carbons and 5
double bonds synthesized from linolenic acid and Docosahexaeno-
ic Acid (DHA), an omega-3 PUFA with 22 carbons and 6 double
bonds synthesized from linolenic acid. They are the nutrients
responsible for cell flexibility, nerve communications, mood
support, and even body fat reduction. “Good” fats or Essential
Fatty Acids, are the naturally-occurring, traditional fats that
haven't been damaged by high heat, refining, processing or have
been slightly tampered or not tampered with, such as 'partial
hydrogenation'. The best of these kinds of fats are found in fish,
nuts, avocados, seeds and various oils.
Dietary Fiber
A type of carbohydrate but cannot be digested by the hu-

man gut nor does it provide any energy of which to speak. Among
its protective qualities, it helps soften stool and encourages nor-
mal eliminations (healthy bowel movements). Fiber rich diets also
promote a feeling of fullness, which is very beneficial for those
looking to drop a few excess pounds. Finally, fiber has been linked
to a reduction in heart attacks, strokes, colon cancer and diabe-
tes.
• Fibrous veggies we recommend are the green ones like

broccoli, asparagus, spinach, green beans and lettuce.
18 Game Over
Whole Food Versus Liquid Meals
Thermogenesis is the state every individual who has ever

dieted desires. How do we keep thermogenesis cranked to the
fullest? Easy, keep feeding your body whole foods. Every time
you eat a meal, your body has to burn calories to digest it. The
more often you eat (to a point), the more thermogenic you are. So
can you just drink a shake instead?
We recommend getting most of your meals from whole
foods. Sometimes convenience forces us to rely on protein shakes.
For this reason, we recommend a pure whey protein isolate
that is easy to digest with a very high biological value such as
Primaforce Substance WPI. Whey protein also has unique
immune benefits not offered by whole foods.
The Keys to Burning Fat all day long
Calorie Control
Even though you will probably eat more on this diet than
any diet you have ever used before, the biggest factor in a diet is
calories in versus calories out with macronutrient manipulation.
By keeping insulin under control, the Cut Diet will keep your
appetite suppressed and your metabolism revving! The two
major “secrets” to the Cut Diet are to control insulin to maintain
an alkaline state in the body. Below are some of the ways we
accomplish this:
Control insulin levels
• Eat five to eight meals per day: Large meals can create
enormous an insulin spike, which can cause your body
to store fat. Small meals create a much smaller, more
controlled insulin release thus less fat storage and more
fat loss.
• Never skip a meal: We don’t care if meal one was at the

local buffet and you ate until you had to unbutton your
pants. Do not skip your second meal! Keep the motor
revving.
• Eat good fat with every meal, especially carbohydrate

meals.
• Do not combine carbohydrates and protein alone, this

elicits the highest insulin response. For example, a cup
of oatmeal has a moderate insulin response but when
you combine oatmeal with whey protein, you get a much
higher response. If you do combine these, be sure to add
a fat source.
20 Game Over
Keep it Base
We are talking about controlling the acidity of your meals.
Why would we do this and why does it matter?
• Your body's pH level is slightly alkaline, with a normal

range of 7.36 to 7.44. To maintain optimal health and
results, you should attempt to keep your body in an al-
kaline state through diet. An imbalanced diet high in
acidic foods can make your body acidic. This can deplete
the body of alkaline minerals such as sodium, potassi-
um, magnesium, and calcium, making you more prone
to chronic and degenerative disease and potentially dis-
rupting nutrient absorption.
• Add fat to your meals! For example, when you eat a meal
like oatmeal and egg whites, you are eating a very acidic
meal. But when you put raisins and almonds in your
oatmeal and have some steamed vegetables with it, you
are lowering the acidity of that meal dramatically. All of
the Cut Diet meals keep this factor in mind.
• When you cannot add fat or vegetables to your meals,

add two to five grams of L-Glutamine. This will lower
the acidity of your meal to keep you in a more alkaline
state.
What are some Alkaline Foods?
Vegetables Fruits Fats & Oils

Asparagus Avocado Avocado
Artichokes Grapefruit Hemp
Cabbage Banana Flax
Lettuce Lemon Olive
Onion Tomato Evening Primrose
Cauliflower Watermelon (neutral) Borage
Radish
Watercress Nuts
Spinach Almonds
Green Beans Pumpkin
Celery Sunflower
Cucumber Sesame
Broccoli Flax
General Guidelines: Stick to salads, fresh vegetables and

healthy nuts and oils. Try to consume at least two to three liters
of clean, pure water daily.
Grapefruit—The Great Fruit
We recommend obtaining your carbohydrates in every meal

during the Cut Diet (not including the carbohydrate meal) from
leafy green vegetables and grapefruit. Why grapefruit?
22 Game Over
Grapefruit is loaded with naringin. The majority of caffeine
and other alkaloids are metabolized by various enzymes such as
CYP1A2, CYP2E1 and CYP3A4. However, naringin has been
documented to inhibit CYP34A (as well as CYP1A2) activity in
human liver. This means that naringin may increase the half life
(extending the activity) of various alkaloids, especially caffeine.
Many fat burners utilize naringin for enhanced alkaloid effect. We
got hooked on in it 10-11 years ago in the Cut Diet and since then,
we have never dealt with anything else. We will allow oranges if
necessary but they do not contain as much naringin as grapefruit.
So unless you cannot stomach them at all, eat your grapefruit! We
recommend sprinkling a packet or two of Splenda® on them. In a
recent study in La Jolla, CA, grapefruit consumption was found
to be associated with a reduction in weight. Moreover, 2-hour
post-glucose insulin levels were significantly reduced among
subjects consuming half a grapefruit with 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

recommend a postworkout (PWO) shake when the activity is for
physique purposes. We would rather provide aminos (Branch
Chain Amino Acids (BCAA) during the workout to help reduce
muscle tissue catabolism and provide energy. If you do not have
BCAAs during your workout/cardio training, then we recommend
a WPI shake (protein only with no carbohydrates) PWO to get
the body into an anabolic state. When you hop off that cardio
machine postworkout, get home and eat your next meal around
30-45 minutes following your training session.
If you are a performance athlete (hockey, tennis, soccer,
basketball, etc), then a PWO shake with carbohydrates and
protein would be ideal to replenish glycogen stores and get
the body recovered for the next days training or event. This is
irrelevant because a performance athlete would not be on a Cut
Diet. The goal for this athlete is performance and the goal of
the Cut Diet is physique. Therefore, a performance athlete may
even get Carbohydrates during their workout depending on the
intensity. Many people we do diets for are looking to reduce fat.
Therefore, maintaining as much muscle tissue as possible in
a lowered caloric state is our goal. In the Cut Diet, we control
insulin to enhance fat loss and even our carbohydrate meal keeps
insulin under control. Thus, the last thing we want on this diet is
to spike insulin!
Here are some other keys to the Cut Diet:
1. Drink Plenty of Water. Try to drink eight glasses of

water per day. The benefits of drinking provide
optimal hydration as well as a feeling of “fullness”
without added calories.
24 Game Over
2. Do not skip meals. Skipping meals can drastically re-
duce your blood sugar levels and make you crave sweets
later on
3. YOU MUST EAT to lose weight. Starving

yourself may get you to lose a few quick pounds, but the
repercussion of not eating and providing the body with
essential nutrients will lead to an unhealthy lifestyle.
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 metabolic rate and begin to eat away
lean muscle tissue. This makes it extremely difficult to
lose body fat once you begin to eat again.
4. Choose fresh, wholesome foods. Try to purchase

fresh foods versus processed (packaged) foods. Pack-
aged foods are loaded with preservatives, especially so-
dium and saturated fats. You will be amazed at how fast
you can lose fat just by packing meals from home rather
than purchasing fast food or packaged foods. You also
will save a lot of money!

BCAAs… the perfect dieting fuel?
Layne Norton BS Biochemistry
In recent years BCAA supplementation has come back into

‘vogue’ in the bodybuilding and fitness community and with good
reason; Branched Chain Amino Acids may have more research
to support their use as a supplement than any other supplement
available! While BCAA supplementation may be useful for gain-
ing mass, I believe they are most useful for maintaining muscle
mass while on a diet, especially for bodybuilding competitors who
take their physiques to the extreme of leanness. Although getting
shredded makes you look awesome onstage and on the beach…
and with your opposite sex friend (or friends if you are that kind
of guy/gal) it can also cause mucho loss of muscle mass.
Dieting is catabolic for several reasons. The leaner one’s
body gets, the more likely they are to lose muscle mass as the
body will try harder and harder to hold onto body fat stores. In
doing so, the body will turn to muscle to satisfy its energy needs.
On the molecular level this occurs by the body increasing protein
breakdown in order to liberate muscle amino acids for fuel. If this
isn’t bad enough it is compounded by the fact that levels of protein
synthesis will also decrease due to reduced energy intake. Since
the basic equation for muscle mass = (rate protein synthesis –
rate of protein breakdown) you better believe this is bad news.
When the rate of synthesis equals the rate of breakdown, there
is no net loss or gain of muscle. If the rate of synthesis exceeds
26 Game Over
the rate of breakdown, there is a net gain of muscle. Conversely,
when the rate of breakdown exceeds the rate of synthesis, there
is a net loss of muscle mass. Therefore, during dieting you may
be ‘burning the candle at both ends’ as breakdown is elevated and
synthesis is reduced.
To compound the metabolic affects of dieting, there is also
the workout factor to consider. As one becomes leaner and leaner,
they also become more lethargic due to decreased energy intake
and decreased glycogen storage. This causes workout intensity
and strength to suffer. This may increase muscle loss by pre-
venting the individual from lifting heavy loads with the sufficient
intensity required to cause their body to adapt to the workout by
increasing or maintaining lean mass. Essentially what your body
‘thinks’ if you start using lighter weights due to strength/inten-
sity losses is, “Hey this load isn’t as heavy as I’m used to, I can
use some of this muscle for energy since I don’t need it for lifting
a heavy load.”
Thus far I have presented you with the 3-headed mon-
ster of muscle loss. So how does BCAA supplementation
help prevent muscle loss? By attacking all 3 heads of this
monster. It is well established that branched chain amino acids
(particularly leucine) stimulate protein synthesis and can do so to
a greater extend than a normal protein meal by itself. What is
even more interesting is that BCAAs also increase synthesis of the
cellular machinery responsible for carrying out the process of
protein synthesis. So not only do BCAAs increase the RATE of
protein synthesis but they also increase the cell’s CAPACITY for
protein synthesis! BCAAs also work in your favor at the other
end of the muscle gain equation by reducing the rate of protein
breakdown. This is most accomplished by decreasing the activity
of the components of the protein breakdown pathway and also by
decreasing the expression (the amount of mRNA produced from
the gene that codes for these components) of several complexes
involved in protein breakdown. If we revisit our original balance
equation for muscle mass, one can plainly see that increasing
synthesis and decreasing breakdown will swing the pendulum far
in favor of muscle gain/maintenance.
The positive effects of BCAA supplementation on
protein breakdown & protein synthesis are not the only
benefits to BCAA supplementation while on a cutting diet. BCAAs
can also help improve workout focus. BCAAs compete with the
amino acid Tryptophan for entry into the brain where Tryptophan
can be converted to the neurotransmitter serotonin through a
series of reactions. During exercise, serotonin levels rise and can
(amongst other things) increase the perception of fatigue and cut
workout intensity short. Supplementation with BCAAs reduces
the amount of Tryptophan that enters the brain and therefore
reduces the amount of serotonin that is produced, which may
allow you to workout harder and longer.
Despite the numerous positive benefits to BCAA
supplementation, there are many skeptics who suggest that
BCAAs are overpriced and that one can just increase their
28 Game Over
consumption of whey protein which is rich in BCAAs.
Unfortunately this is not the case. The BCAAs in whey are pep-
tide bound to other amino acids and must be liberated through
digestion & absorbed into the bloodstream to exert their effects.
Even though whey protein is relatively fast digesting, it still takes
several hours for all the amino acids to be liberated & absorbed
into the bloodstream. BCAAs in supplement form, however,
are free form BCAAs and require no digestion and are therefore
rapidly absorbed into the bloodstream, spiking blood amino acids
to a much greater extent than peptide bound amino acids. Even a
few grams of BCAAs will spike plasma levels of BCAAs to a much
greater extent than a 30g dose of whey protein, impacting protein
synthesis and protein degradation to a much greater degree. The
reason a supplement has such a powerful effect on blood levels of
BCAAs is that unlike other amino acids, BCAAs are not metabo-
lized to a significant extent by the small intestine or the liver,
therefore an oral supplement is more like a BCAA injection since
it reaches the bloodstream so rapidly.
All of this information is all well and good, but what’s the
bottom line? The bottom line is that new studies have shown
that supplementing with BCAAs (like leucine) increase muscle
retention and maximize fat loss on a diet when compared to
non-supplemented groups. That’s the bottom line my friends,
more muscle mass retained and a greater percentage of body fat
lost. Forget other supplements that are long on promises but
short on results, BCAAs deliver the goods!
Determining Calories For The Cut Diet
For simplicity and a rough estimate, we have divided

people into six different groups (these numbers are not
scientifically proven, they are estimates we have gathered based
on all weights and body types using our calorie calculator) based
on if you are an Endomorph, Mesomorph or Ectomorph with
high or low bodyfat.
High body fat (15%+) Endomorph = 28-31 calories/kg

High body fat (15%+) Mesomorph = 32-35 calories/kg
High body fat (15%+) Ectomorph = 36-40 calories/kg
Low body fat (14%-) Endomorph = 30-33 calories/kg

Low body fat (14%-) Mesomorph = 34-36 calories/kg
Low body fat (14%-) Ectomorph = 37-40 calories/kg
For example, a 180lb male at 22% body fat who is a mesomorph

body type 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
Diet 3,000. To be more accurate, for example, if this individual
were 15-17% bodyfat, then we would recommend starting closer
to the 2,900 calories. However, if this person started at 22-24%
30 Game Over
bodyfat then we would recommend starting at the 2,500 calorie
range. As you progress, gradually reduce total calories by 150-300
calories (strength and bodyfat reduction pending).
16 Weeks for Contest Shape?
The Cut Diet is VERY effective for getting someone ready

to step onstage. However, it has its limitations. To get stage
ready, we recommend starting the 16 week Cut Diet at 12-13%
bodyfat or less. If you are over 15% bodyfat, you might not be able
to achieve stage-ready conditioning. If you are over 15% bodyfat,
the Cut Diet can help you lose fat exceptionally fast, yet is not
likely to get you stage- ready in 16 weeks. Once you get to 12-13%
bodyfat, this 16 week program will dial you in!
Carb Load at Night
The preference to carb load at night time (with healthy

fats and no protein) is to add carbohydrates back to replenish
glycogen stores (from very mild ketosis) and provide the body
with an excess of calories to jolt its metabolism and keep the
thyroid happy. We use fibrous veggies first to provide bulk in the
gut and reduce transit time. The good fats along with low GI car-
bohydrates are provided to add calories, glycogen replenishment
and a controlled insulin release. We do not use any protein with
the carbohydrate meals because we do not want an additional,
possibly uncontrolled, insulin spike that is seen when carbo-
hydrates and proteins are eaten together. This may appear old
school, but we have added a new school twist.
No Water With The Carb Load!
We recommend drinking four to six ounces of water 60

minutes prior to the carbohydrate meal and then consume four to
six ounces 45-60 minutes after the last bite of the carbohydrate
meal. Even though you are consuming low GI carbs, these have a
tendency to draw water to the abdomen. Any excess water intake
during the meal may result in unwanted bloating or feeling of
fullness before the meal is complete. Since you are consuming a
major influx of total calories from nutrient dense food sources, we
want to make sure you get all of this meal in.
Following The Cut Diet While Traveling
If you are going out of town for business or pleasure and

plan to stick to your Cut Diet schedule, eating the recommended
Carb Meal can pose problems. Getting your standard Cut Diet
meals of protein, vegetables, and fats should not be an issue. You
can always bring food with you, but even if you are going out to eat
at a restaurant, you can order meals to fit. For example, a grilled
chicken salad with an olive oil-based dressing or grilled salmon
(which contains your required fats) and steamed broccoli would
32 Game Over
work. To avoid excessive dressing on your salads, a good idea is to
get your dressing on the side and as you take a bite of your salad,
dip the fork into the dressing, then into the salad. This will allow
the perfect taste and you will not go overboard with the calories
from the dressing. Restaurants will usually put too much dress-
ing in the salad.
The Carb Meal can pose some problems since it would be

hard to get exactly what you need at a restaurant. Therefore, you
have three options for your Carb Meal:
1. Bring the food required for the Carb Meal with you or go
to the store and buy it.
2. If not preparing for a competition, you could be a lit-

tle more lenient with your Carb Meal and order a carb
source at a restaurant (i.e. a sweet potato with your
meal).
3. Forgo the Carb Meal until you return home. “Missing”

one Carb Meal will not harm your progress and is better
than completely messing up your Carb Meal. While you
may feel more depleted than usual, this will not put a
damper in your fat loss efforts. Simply have your nor-
mal Carb Meal for your last meal of the day on the day
you return home.
What to Expect on the Cut Diet
Once the Cut Diet begins, your body will go through some
changes and adaptations. Please note these changes are normal
and they will go away. Initially, you may feel weak in the gym,
low energy, possible headaches, irritability and weight loss. DO
NOT FREAK. The symptoms will last about one to two weeks and
they do not happen to everyone. Your strength, energy, pumps
and fat loss will start to kick-in between week four to six.
The first two to three carbohydrate loads can be difficult
to handle. First, the amount of food is large and the stomach
may have problems adjusting. This is normal. Also, you may get
light-headed, woozy, dizzy and tired after the meal and even
the next day. The day after this meal, you may experience gas,
bloating and water retention the first two to three carbohydrate
loads. One way to help avoid this is to take your time eating this
meal. Make it last a minimum of 30 minutes and no longer than
45. Also, be sure that you do not lie down to bed within 45-60
minutes of the last bite.
The Calories Don’t Add Up!
We don’t count every calorie in the Cut Diet or any

other diet we design. Instead of counting every calorie, we focus on
serving sizes based on the amounts/measurements we provide.
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This method began with the use of the diabetic exchange list
which only counts servings rather than every calorie. Over our
years and use of a very sophisticated food processor system, we
have made the serving sizes to account for total calories that we
believe to be most optimal and very well balanced. Unless you are
wearing a monitor that can tell you every calorie you burn every
minute of the day, we find it unnecessary to count every calorie
from every food item. What if you have more stress on one day
than on the next? What if you are mildly sick or have cold?
We think you may actually burn calories just trying to
calculate them all from every darn piece of food which is a
waste of time in our opinion. The Cut Diet provides grams per
servings. The general rule of thumb is one carbohydrate serving is
15 grams of carbohydrates, one fat serving is five grams of fat and
one protein serving is seven grams of protein. With this simple
format, you can make different meals on the Cut Diet by simply
sticking to the amounts allowed in our food options section. This
will also allow you to match up the recommended grams of carbo-
hydrates, fat and protein per meal as indicated.
Make Sure to Measure Your Dietary Fats Correctly
From the feedback we’ve received, it seems that the one

thing that keeps people from progressing is not measuring/track-
ing their fat intake correctly. If you eat a steak or fatty fish such
as salmon, be sure to account for the fat in these proteins, which
may take care of your fat requirement for a given meal. When it
comes to peanut and almond butter, use measuring spoons or a
digital scale to make sure you are eating the correct amount. It is
very easy to under and over measure peanut butter and almond
butter when eyeballing the amount. Remember, fat has nine
calories per gram. If you over or under estimate by 10-20 grams
per day, you are eating an additional or NOT eating 90-180
calories above or below what you should be, which is 630-1260
extra, or lower, calories each week. Be sure to accurately measure
your fats because the calories can add up, or not be enough!
When to Lower Calories and Where From
As we have mentioned, optimal dieting is about calories in

versus calories out with macronutrient manipulation as well as a
major focus on insulin control through diet. Initial caloric intake
when starting the Cut Diet all depends on where the individual
starts. Ideally, we want to start the calories on the highest side to
maintain current “scale weight” with the goal in mind to preserve/
build lean body mass (LBM) and burn fat. However, a person that
starts a Cut Diet at higher body fat percentage (>15%) will have
lower calories than what our formula would estimate based on
activity to maintain (starting body fat < 15%) current weight. The
idea is to provide the calories but manipulate the macronutri-
36 Game Over
ents (carbohydrates, fat and protein) to keep the current “scale
weight” yet reduce body fat. As with all diets, you will encounter
stick points. Stick points are when you do not notice changes over
a week’s time. Meaning that you do not see the scale lowering (as
previous weeks) and/or bodyfat percentage is not lowering and/
or definition is not appearing more noticeable. When these arise,
calories need to be reduced or low intensity cardio increased. We
prefer starting with a five to ten minute increase in cardio until 45
minutes is reached. That is the max time on any cardio machine
with your heart rate (HR) at 130-150 beats per minute (BPM).
Once the next stick point occurs, we remove the grapefruit
later in the day along with 15 grams of vegetables (½ cup = five
grams of carbohydrates from veggies) and ten grams of fat (one oz
avocado, two tsp peanut butter and six almonds = five grams of
fat).
As for the carbohydrate meal, we will take out five grams
fat and 15 grams of carbohydrates (first to be removed is the
honey). As each stick point is reached, we try to reduce 160-220
calories from the main daily diet and then 50-100 calories from
carbohydrate meal. This is tricky, but it works. You just have
to listen to your body and understand what it needs. It will
always need nutrients. A general rule of thumb (although not
indicative for everyone’s “Stick Point”) is that every 2-3 weeks
your daily caloric intake should be cut by ~200 calories and the
Carb Meal should be cut by ~50-75 calories so that by four weeks
out from the show day you are approximately 35-45% lower from
your starting calories. For instance, if you start on the CUT DIET
2500 calorie plan, you should be talking in ~ 1375 – 1625 calo-
ries per day and your Carb Meal should be ~ 480 calories - 570
calories.
PLEASE NOTE: This is a GENERAL RULE and that everybody
responds somewhat different.
Do Not Stress Over Minor Things
People have the tendency to overanalyze and stress

about their diet. The Cut Diet is setup so you don’t have to
overanalyze and stress over it. The basics of each meal are simple;
eat lean protein with vegetables and good fats every 2-3 hours. If
for some reason you have to wait 3.5 hours or even 4 hours after
a meal to eat your next meal DO NOT STRESS! Eat your meal
and then get back on schedule. If you are supposed to eat 6 oz.
of lean meat for your protein and you only have a 5 oz. chicken
breast cooked DO NOT STRESS! Being shy 1 oz. of protein here
and there is not going to harm your progress. If something comes
up and you have to cut your post workout cardio session short
DO NOT STRESS! Simply do more cardio the next day or two to
make up for it. Stressing over the little details is doing you more
harm than good. Dieting is hard enough as is without you putting
undue stress upon yourself.
38 Game Over
Vitamins – What They Do and Where to Get Them
Mineral DRI* Major Food Sources Function in the Body
Calcium 1300mg Milk, Cheese, Yogurt, Essential role in blood clot-

Corn Tortillas, Egg Yolks, ting, muscle contraction, nerve
DarkGreen Vegetables, transmission and bone and
Cauliflower tooth formation
Magnesium 420mg Milk, Yogurt, Green Leafy Supports protein synthesis,

Vegetables, Whole Grain smooth muscle contraction,
Products, Nuts, Meat and bone health
Phosphorus 1250mg All Meat, Milk, Cheese, Promotes bone formation, pH

Eggs, Whole Grain Prod- maintenance, cell membrane
ucts structure, B vitamin activation
Iron 18mg Meat, Fish, Poultry, Formation of Hemoglobin and

Shellfish, (Oysters) Whole Myoglobin, electron transfer
Grain, Green Leafy Veg- and essential in oxidative ro-
etables, Dried Beans, Broc- cess
coli, Raisins
Iodine 150mcg Iodized Salts, Seafood, Assists in formation of thyroid

Vegetables hormones
Selenium 55mcg Meat, Fish, Poultry, Cofactor of glutathione peroxi-

Seafood, Whole Grains, dase and antioxidant enzymes
Nuts

Zinc 11mg Meat, Fish, Poultry, Cofactor of many enzymes in-
Shellfish (Oysters), Dairy volved in energy metabolism,
Products, Whole Grain protein synthesis, immune
Products, Vegetables, health, sexual maturation,
Asparagus, Spinach sensations of taste and smell
Copper 1.0mg Meat, Fish, Poultry, Shell- Proper use of iron and hemoglo-
fish, Nuts, Eggs, Bran bin, metalloenzyme involved in
Cereals, Avocados, Broc- connective tissue formation and
coli, Bananas oxidation
Manganese 2.3mg Whole Grain Prod- Supports many enzymes in-

ucts, Dried Beans and volved in energy metabolism,
Peas, Leafy Vegetables, bone formation, fat synthesis
Bananas
Chromium 35mcg Meats, Oysters, Cheese, Enhances insulin function as

Whole Grain Products glucose tolerance factor
Molybdenum 45mcg Whole Grain Products, Works with riboflavin in en-

Dried Beans and Peas zymes involved in carbohydrate
and fat metabolism
Sodium 2400mg Processed Foods, Table Nerve impulse conduction,

Salt, Dairy, soups muscle contraction, acid base
balance and blood volume
homoeostasis - inside cell
Potassium 3500mg Banana, Orange, Baked Nerve impulse conduction,

Potato, yogurt muscle contraction, acid Base
balance and blood volume ho-
meostasis - inside cell
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*The Dietary Reference Intakes (DRI) are the most recent set of
dietary recommendations established by the Food and Nutrition
Board of the Institute of Medicine, 1997-2001. They replace pre-
vious RDAs and may be the basis for eventually updating the
RDIs. The value shown here is the highest DRI for each nutrient.
- Council for Responsible Nutrition, 2001
Fat-Soluble Vitamins
Vitamin DRI* Major Food Sources Function in the Body
Vitamin A 3000IU Whole Milk, Fortified Maintains skin tissue and mu-
Milk, Cheese, Carrots, cous membranes, supports
Green Leafy Vegetables night vision and bone health
Sweet Potatoes, Fortified
Vegetable Oils
Vitamin D 600IU Vitamin D Fortified Foods Acts as a hormone to increase

Like Dairy Products,Fish intestinal absorption of cal-
Oils, Action of Sun Light cium, supports bone and teeth
health
Vitamin E 22IU Vegetable Oils, Green
Leafy Vegetables, Wheat Powerful antioxidant to protect
Germ, Whole Grain Prod- cell membranes
ucts, Egg Yolks
Vitamin K 120mcg Eggs, Spinach, Cauliflower Essential for blood coagulation

Water-Soluble Vitamins
Thiamin (B1) 1.2mg Ham, Pork, Lean Meat, A Coenzyme (CE) for energy
Whole Grain Products, For- production from carbohy-
tified Breads and Cereals, drates essential for normal
Legumes CNS functioning
R i b o f l a v i n 1.3mg Milk and Dairy Products, A (CE) for energy production

(B2) Meat, Fortified Grain Prod- from carbohdrates maintains
ucts, Green Leafy and fats, healtrhy skin
Vegetables, Beans
Lean Meats, Fish, Poul-

Niacin 16mg try, Whole Grain Products, A (CE) for the aerobic and
Beans, Also Formed in the anaerobic production of
Body from Tryptophan energy from carbohydrates,
helps synthesize fat and
blocks release of Free Fatty
Acids, supports healthy skin
Lean Meats, Fish, Poultry,
Vitamin B6 1.7mg Legumes, Green Leafy Veg- Protein metabolism, forma-
etables tion of hemoglobin/red blood
cells
Animal Foods Only, Meat,

Vitamin B12 2.4mcg Fish, Poultry, Milk, Eggs Formation of DNA, Red
Blood Cell and maintain
nerve tissue
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Water-Soluble Vitamins
Folic Acid 400mcg Green Leafy Vegetables, A (CE) for formation of DNA,
Legumes, Nuts RBC development
Biotin 30mcg Meats, Legumes, Milk, A (CE) for metabolism of carbs,

Yolks, Whole Grain, Most fats and proteins
Vegetables
Pantothenic 5mg Lean Meats, Milk, Eggs, Functions as part of coenzyme

Acid Legumes, Whole Grain A in energy metabolism
Products, Most Vegetables
Vitamin C 90mg Citrus, Green Leafy Veg- Forms collagen-essential for

gies, Broccoli, Strawber- connective tissue development
ries, Potatoes supports iron absorption, anti-
oxidant
Choline 550mg Milk, Eggs, Peanuts Precursor for acetylcholine,

phospholipids and betaine

*The Dietary Reference Intakes (DRI) are the most recent set of
dietary recommendations established by the Food and Nutrition
Board of the Institute of Medicine, 1997-2001. They replace pre-
vious RDAs and may be the basis for eventually updating the
RDIs. The value shown here is the highest DRI for each nutrient.
Can Women Follow the Cut Diet?
Absolutely! The Cut Diet has helped many female figure

and fitness competitors’ step on stage in their best condition ever
and has also helped some achieve pro card status. All components
of the Cut Diet, from the exercise recommendations to the supple-
ment recommendations, are safe and very effective for women.
44 Game Over
4
Chapter
Cut Diet Training
QUICK and EASY Exercise Tips
1. See your doctor before starting any new exercise

program. It is always beneficial to get a physical before
starting any new exercise program. You can learn a lot
from a simple physical especially what you need to work
on both through nutrition and exercise.
2. Drink plenty of water before, during and after
exercising. Maintaining healthy hydration supports
energy levels, increases endurance, prevents cramping
and potential injuries and increases fat loss.
3. Make an exercise plan. Sit down and make a realistic
plan as to what exercises you want to do and what days
and what time of the day the workout will mesh with
your schedule.
4. Set Daily and weekly goals. Long term goals are
great to reach for, but sometimes get lost in the shuf-
fle and we tend to ask, “Why am I working so hard,” if
the ultimate goal is so far away. Take “Baby Steps” and
set daily goals, then stretch it out to weekly goals. Be-
fore you know it, you will be at your ultimate long term
goal.
5. NEVER OVEREXERCISE! Use common sense and
avoid trying to do too much too soon. The key to a suc-
cessful exercise program is “Little and Frequent.” Exer-
cising should not be a temporary thing, make it a life-
style decision.
Dieting and Strength—Will it all go away?
In the first couple weeks on the Cut Diet, you might

feel like you’re losing strength until your body adjusts. That is
perfectly normal. As time goes on, your body will adjust to the
lower carbohydrate intake and by using Glutamine and healthy
fats in your diet, you will find that you have more energy than
before!
Training Versus Overtraining
When we tell people to perform cardio after weight

training, they sometimes say, “That means I’ll be in the gym for
two hours!” We usually recommend between 20-35 minutes of low
46 Game Over
intensity cardio post workout. What are these guys doing training
for two hours? Weight training should take 30-45 minutes max.
It is easy to overtrain, and we want to prevent that by getting in,
training, and then getting out. Also, who wants to spend all day
in the gym?
Note: Our Training System is outlined later in this chapter.
Cardio--Low Intensity Versus HIIT
The key to dieting is to preserve or even gain lean

mass while dropping bodyfat. In our opinion, High Intensity
Interval Training (HIIT) used on a dieting individual while weight
training and on reduced calories will lead to one thing, muscle
loss. We do not want this. We utilize cardio not only for calorie
burning, but also for nutrient absorption and oxygenation of
the muscles. Think about it, as your heart beats and blood flows
throughout your body, the nutrients are being delivered to you
muscles at an accelerated rate, thereby promoting recovery and
fat-loss!
HIIT Cardio -- When and How to Add It
Despite what the previous section states, there is a time

and a place for HIIT on the Cut Diet. We know that the leaner
Cut Diet Training 47
one gets as the contest approaches, the harder it is to burn that
final body fat. What we like to do is add in 1-2 days of HIIT to
help get rid of that last bit of fat. After doing our LI cardio for the
beginning 10-12 weeks, which works great with our high fat/
low carb diet, the final 4-6 weeks may call for some HIIT. HIIT
is very beneficial in post workout fat oxidation. We do not
recommend HIIT on a weight training day since the effects are
similar to weight training, but on a non-workout day during
the last 4-6 weeks, we strongly feel that HIIT will optimize fat
burning.
During HIIT, consume your Workout Nutrition as if you
were weight training. HIIT can be done on non-workout days as
well as in the evening or Morning on shoulder day, allowing for
two days per week the last four to six weeks for HIIT. On the
non-workout day, the HIIT can be very intense. The
breakdown will be: Five minute warm up, 30 minutes of HIIT, then
5 minutes cool down. On shoulder day, HIIT should be either
performed in the morning (then weights at night) or weights in
the morning (HIIT at night). Please note on shoulder day and
especially during the final four to six weeks that we recommend
Workout Nutrition for weights as well as HIIT sessions. Also, on
shoulder days with HIIT implemented, the HIIT can be reduced to
5 minutes for warm up, 20 minutes HIIT, and 5 minutes cool down.
To enhance the fat burning effects, we recommend continuing the
postworkout LI cardio and just add in the HIIT at a different time
during the day.
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Warming up with Cardio
There are some instances when cardio before weights is
acceptable. If your diet is in check (which it will be if you
follow the Cut Diet) and you consume Xtend pre, during and post
training, your energy levels and power output will be fine. For
example, some people do cardio before weights because there is no
way they would be able to do cardio after weight training. Also,
since they might train first 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 form on all movements. This means stabilizing your body
and contracting your abs so you isolate the primary intended
muscles. For example, when doing a standing barbell curl, tight-
en your abs and do not rock or swing the weight. By tightening
your abs, you stabilize your body and prevent momentum. This
will also help condition your abs and save your lower back.
Rest, Don’t Nap, Between Sets
We recommend 60-120 seconds of rest periods between sets.

This allows your body to recover some of its expended ATP but is
not so long that you lose the flow of the workout. Remember, the
goal is to get in and out of the weight room in 30-45 minutes.
Compound Movements – Kill 2 Birds
We like to begin the workout with compound movements,

or free weight exercises targeting more than one muscle group.
This is why we recommend Bench Press (chest, shoulders,
triceps), Rows (back, biceps, forearms) and the daddy of them all,
Squats (entire body).
No Pre-Workout Shake?
On the Cut Diet with your pre, during and post-workout

Xtend, you do not need a pre workout shake or a special pre-
workout meal other than the recommended handful of capsules
that provide antioxidants, stimulants, nootropics, etc. that you
will find in our recommended Cut Diet supplement plan. You
simply need to train 60-90 minutes after one of your scheduled
meals. What if you train first thing in the morning? Simply
start sipping your Xtend 15 minutes prior to your workout and
continue sipping throughout your weight training and cardio.
This is all you need!
If you do not have Xtend, you can sip on Whey Protein
Isolate during training and then consume one to two scoops (40
grams) of Whey Protein Isolate immediately post workout. Eat
your next scheduled meal 30-45 minutes after your workout.
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When do I eat for training?
We recommend eating first thing in the morning to get

the body cranking. Breakfast is the most important meal of
the day. Get up, wash your face, go to the bathroom and start
making breakfast. Every meal thereafter should be two to three
hours apart. So if you get up at 5am then your meals will look like
this:
5:30am Breakfast
8:00am Meal 2
11:00am Meal 3
1:30pm Meal 4
4:30pm Meal 5
7:00pm Meal 6
9:30pm Meal 7
Bed around 10:30-11pm
As for scheduling training, we recommend planning your

meals so that one of your meals is 75-90 minutes before you
workout (PRE-WORKOUT MEAL) and then the next meal in
line is 45-60 min after the workout. This is assuming that you
have your Xtend during training. If you dot not have Xtend dur-
ing training, then we recommend a PWO shake of whey protein
isolate/whey protein concentrate immediately following your
workout. Then within 60-75 minutes, eat your next scheduled meal.
Example of morning 6 AM workout:
Six Meal Plan
4:45am Breakfast
6-7:30am Workout
9:30am Meal 2
12:30pm Meal 3
3:30pm Meal 4
6:30pm Meal 5
9:30pm Meal 6
Bed around 10:30-11 pm
Seven Meal Plan
4:45am Breakfast
6-7:30am Workout
8:00am Meal 2
11:00am Meal 3
1:30pm Meal 4
4:30pm Meal 5
7:00pm Meal 6
9:30pm Meal 7
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Eight Meal Plan
4:45am Breakfast
6-7:30am Workout
8:00am Meal 2
10:30am Meal 3
1:00pm Meal 4
3:00pm Meal 5
5:30pm Meal 6
7:30pm Meal 7
9:30pm Meal 8
Example of evening 6 PM workout:
Six Meal Plan
7:00am Breakfast
10:00am Meal 2
1:00pm Meal 3
4:30pm Meal 4
6-7:30pm Workout
8:30pm Meal 5
10-10:30pm Meal 6
Seven Meal Plan
6:30am Breakfast
9:00am Meal 2
11:30am Meal 3
2:00pm Meal 4
4:30pm Meal 5
6-7:30pm Workout
8:00pm Meal 6
10:00-10:30pm Meal 7
Eight Meal Plan
5:30am Breakfast
7:30am Meal 2
9:30am Meal 3
11:30am Meal 4
1:30pm Meal 5
4-4:30pm Meal 6
6-7:30pm Workout
8:00pm Meal 7
10:00-10:30pm Meal 8
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As we have stated, the goal is to continually fuel the body
and allow it to recover. We hear constant debate over what the
best pre and post workout options are and frankly, we like to give
the body what it needs during training; ample amino acids with
an abundance of BCAAs, Glutamine and the proven performance
enhancer, Citrulline Malate. This is why we formulated Xtend.
No Xtend? Don’t worry, just take Whey Protein Isolate post
workout. Remember, it is not the pre-workout meal that fuels
your workout; it is the many meals the days prior that fuel your
training and recovery.
What if I Miss a Workout?
If you miss a workout, simply work your schedule so you

get back on track. Do not skip a workout! This program is based
on training each muscle group as prescribed for optimal results.
For example, if you miss an arm workout on Friday, simply train
arms on Saturday then train your shoulders on Sunday. You will
then be on track and ready to go on Monday!
Strength Versus Bodybuilding
If you are a strength athlete or a performance athlete, you

need movements performed in training to translate to your sport.
Bodybuilding is about growing deeply defined, etched muscle,
not performance. We know that you must condition a muscle,
strengthen it and then build it. This process takes time. Howev-
er, the body also adapts very well. We recommend a 15-16 week
training program (split routine hitting each body part once per
week and allowing recovery, which is highly notarized by body-
builders) that will condition, strengthen and build your muscles
while on the Cut Diet. It is known in the Exercise Science realm
that repetitions lower than five are designed solely for strength
and power. Muscle growth (hypertrophy) is found in the 8-12 rep
range. These are the two extremes. Meaning that if, hypotheti-
cally, 100% of strength is found in reps five or below and 100%
growth is found in reps 10-12, then it’s safe to say that strength
and growth can be attained (not 100% of each) at reps 6-10. This
is our focus. We divide the routine into four week categories:
Week 1: Conditioning
Week 2: Growth/Strength
Week 3: Strength/Growth
Week 4: SHOWTIME.
Weeks 1-4: Conditioning
During the Conditioning weeks, our rep ranges are 12-15

and we perform three to four sets for all upper body and lower
body work. The goal 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 between sets.
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Week 1
The goal is to handle a weight and rep range that allows for
completion of 15 reps for three to four sets.
Week 2
The 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 4
The goal is to increase the weight again, but drop the reps back
to 12. By varying our weight and reps we essentially are tricking
our bodies into getting major results that are not capable from old
training regimes. We are promoting a new type of athlete that
is in control of his body and whose training allows for complete
development of muscle density, tone, definition, symmetry, and
superior strength.
Weeks 5-8: Growth/Strength

During the Growth/Strength weeks, our rep ranges are six to
ten and five to six sets for all upper body and lower body work.
The goal is to adjust the weight (increase the load as the volume
decreases) to get six to ten reps on every exercise. Rest 60-90
seconds between sets.
Week 1
The rep range will be ten reps for five sets.
Week 2
The goal is to increase the weight, but you must get eight reps for
five sets.
Week 3
The goal is to increase the weight, but you must get six reps for
five sets.
Week 4
The goal is to increase the weight and to increase the sets, but you
must get eight reps for six sets.
Our philosophy for this program is to stimulate the mus-

cle fiber to recruit more muscle fibers quickly. By increasing the
muscle fiber density and recruitment patterns we are creating
growth in the muscle. With the increase of growth, we now have
the ability to increase strength through greater muscle fiber re-
cruitment. When this happens, growth occurs more rapidly due
to muscle fiber recruitment and strength gains. This allows us to
perform a higher load volume for training.
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Weeks 9-12: Strength/Growth
During the Strength/Growth weeks, our rep ranges are four to

six and perform five to six sets for all upper body and lower body
work. Rest 2 minutes between sets.
Weeks 1 and 2
The goal is to adjust the weight (decrease the load as the volume
increases) to get four reps on every exercise.
Weeks 3 and 4
The goal is to maintain the same weight but increase the reps to
six and perform six sets.
By having a higher level of strength we are able to increase

the firing pattern of the muscle allowing for greater muscle fiber
recruitment and coordination that will allow for greater symme-
try and tone of the muscle prior to SHOWTIME. This will allow
for a greater looking body as we go into the final stages of our
training.
Weeks 13-16: SHOWTIME!
During the SHOWTIME weeks, our rep ranges rise

considerably so we can further get the “conditioned” look and
etched muscle. Our total reps get up to between 25 and 30 per
set after a heavier set of 8-10 reps. The reason for this is to
maximally stimulate the muscle fibers and then to drop the weight
and deplete all glycogen in the muscle. This will ensure that when
we have our Carb Up for the show, your muscles will supercom-
pensate and will be full 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 25-30 total reps on last set of each exercise.
Week 4 – SHOWTIME!
7th Day out CARB LOAD – This Carb Meal (the normal Carbo-
hydrate Meal you have been doing the past 12-16 weeks) should
be planned out so it occurs on the day one week prior to event. No
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water intake 60 minutes prior to the Carb Meal or after the Carb
Meal. Get all of your water in 60 minutes before the Carb Meal.
60 minutes after the Carb Meal, you can drink four to six ounces
of water.
6th day out – Chest, shoulders, legs and triceps workout – 8-10
reps with drop sets to total 25-30 reps, two sets each – Dumbbell
bench press, pushups (until failure – one set), dumbbell military
press, side lateral raise, triceps press down, leg press and seated
calf raises. Perform your regular cardio routine.
Salt everything (10-12 shakes of a salt shaker every meal)

99mg potassium every four hours
2.5-3 gallons of water throughout the day
Follow meal plan as normal with all fresh foods and switch all
vegetable servings to asparagus or spinach and all fat servings to
avocado or almond butter.
5th day out - Back, legs and biceps workout – 8-10 reps with
drop sets to total 25-30 reps, two sets each – Lat pull down, Low
rows, dumbbell shrug, standing barbell or cable curl, lunges and
standing calf raises. Perform your regular cardio routine.

2.5 gallons of water throughout the day
4th day out – Can do 6th day out routine which was Chest, shoul-
ders, legs and triceps workout – 8-10 reps with drop sets to total
25-30 reps, two sets each – Dumbbell bench press, pushups (un-
til failure – one set), dumbbell military press, side lateral raise,
triceps press down, leg press and seated calf raises. Perform the
following cardio routine:
Cardio 30-35 minutes + 10-15 minutes posing practice

99mg potassium every three hours
2 gallons of water throughout the day
100mg Vitamin B6 – three times per day
1000mg Dandelion – three times per day
625 mg Uva Ursi – three times per day
100mg caffeine – three times per day
CARB LOAD – NO WATER intake 60 minutes prior to the Carb

Meal or 60 minutes after the Carb Meal.
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3rd day out – Can 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, two sets each – Lat pull down,
Low rows, dumbbell shrug and standing barbell or cable curl,
lunges and standing calf raises. Perform the following cardio rou-
tine:
Light Cardio 30-35 minutes + 20 min posing practice

We are not training legs to avoid any water retention or swelling
of the legs for the big day.
Salt everything up to 6:00 PM (10-12 shakes of a salt shaker ev-

ery meal up to 6 PM)
99mg potassium every two - three hours

Follow meal plan as normal with all fresh foods and NO SALT
and switch all vegetable servings to asparagus or spinach and all
fat servings to avocado or almond butter.
2nd day out
15 – 20 minutes posing practice – NO Weights and 20-25 minutes
of Cardio if Desired.
99mg potassium every two hours

1-1.5 gallons of water throughout the day
Day before Show

15 – 20 minutes posing practice – NO Weights, No Cardio.
NO SALT AT ALL – all foods are plain, fresh (not frozen or pro-
cessed) and dry, dull, bland

0.5-0.75 gallons of water throughout the day
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Night Time Meal: Follow meal plan as normal with all fresh
foods and NO SALT and switch all vegetable servings to aspara-
gus or spinach and all fat servings to avocado or almond butter.
Please NOTE: This meal maybe started early and cut in half to
be consumed over a 4-4.5 hr period. It maybe too much food at
one time and the “nibbling” effect has indicated better results.
The last meal (INSTEAD OF NORMAL CARB LOAD) is the fol-
lowing:
Six to ten oz LEAN Fillet or Halibut - no salt, no seasoning, no marinade.

One to two cup steamed asparagus/spinach - NO SALT
12-15 oz baked potato or sweet potato - NO SALT
One to Two tbsp UNSALTED butter or almond butter
Six to Ten oz Red Wine (if applicable)
• 1.5 Hrs AFTER this meal - One large slice DENSE

cheesecake (If not lactose intolerant) or RICH
chocolate cake that is sugary, fatty and salty (last bite
45-60 minutes before lying down to sleep). The size
should NOT bloat you nor stuff you. This should be
eaten slowly and enjoyed as well as leave you “wanting
more” so you are not too full. BE SURE TO HAVE AN
ADDITIONAL STEAK/CHICKEN/HALIBUT AND
SLICE OF CHEESECAKE or CHOCOLATE CAKE
for the morning.
EARLY Breakfast Day of Show: To be nibbled on to avoid
bloated feeling
1-2 whole eggs

Three to five oz steak
½ - ¾ cup oatmeal or 4-6 oz baked sweet potato
½ of the cheese cake or chocolate cake
Two tbsp honey

– Here is the tricky part. Your body needs water to FILL UP the
muscles; however it’s a fine line of when you add salt to foods as
well as begin to gradually add water on competition day. The
rule of thumb is if you feel great about how you look keep water
minimal and away from food intake. If you feel flat then consume
water three to five oz every 45-60 minutes and three to five salt
shakes onto nibbled food or you can use Gatorade (with the elec-
trolytes and sodium) four to six oz every 45-60 minutes. PLEASE
NOTE: These are tips that may work for you or you may try dif-
ferent approaches as you learn your body.
The key is PAYING ATTENTION TO DETAIL, especially the last

week.
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Food to bring with Day of Show (nibbled on – YOU DO NOT

WANT TO FEEL STUFFED OR BLOATED:
Other half of cheese cake/chocolate cake

Gatorade – 4-6 oz can be consumed every 45-60 minutes if de-
sired. Keep away from food intake. This is loaded with carbohy-
drates and electrolytes and can help fill you back up.
Baked sweet potatoes
Lean protein (boiled chicken or more of the steak/halibut)
Almond butter
Snickers candy bar – eat 30-45 minutes prior to getting on stage
of both prejudging (morning show) and finals (night show)
Weeks 1-4 – Conditioning 12-15 Reps 3-4 Sets
Monday – Chest
Exercise to be performed in order
1. Incline Barbell Press - 3-4 sets 12-15 reps

2. Flat Barbell Press - 3-4 sets 12-15 reps
3. Dumbbell flys - 3-4 sets 12-15 reps - smooth and controlled motion
4. Push Ups - to failure
5. Crunches - 3-4 sets 30 seconds
6. Reverse crunches - 3-4 sets 30 seconds
Tuesday – Legs
1. Squat - 3-4 sets 12-15 reps

2. Straight Leg Dead Lift - 3-4 sets 12-15 reps
3. Leg curl - 3-4 sets 12-15 reps
4. Leg press - 3-4 sets 12-15 reps reps each leg
5. Leg extension - 3-4 sets 12-15 reps
6. Standing Calf Raises - 3-4 sets 12-15 reps
7. Seated Calf Raise - 3-4 sets 12-15 reps
Wednesday – Back
1. Bent Over Barbell row - 3-4 sets 12-15 reps

2. 1 Arm Dumbbell Rows - 3-4 sets 12-15 reps
3. Cable Pull Downs (like dumbbell pullover but with cable standing)
- 3-4 sets 12-15 reps
4. Wide Grip Pull downs - 3-4 sets 12-15 reps
5. Dumbbell Shrugs with Abduction start - 3-4 sets 12-15 reps
6. Hyperextensions - 3-4 sets 12-15 reps - smooth and controlled motion
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Friday – Arms
1. Standing Barbell Curls - 3-4 sets 12-15 reps

2. Preacher Curls - 3-4 sets 12-15 reps
3. Hammer Curls - 3 sets 12-15 reps
4. Triceps Press Down with V-Bar or Rope
- 3-4 sets 12-15 reps
5. Over the Head Extensions using rope or Skull Crushers
- 3-4 sets 12-15 reps
6. Weighted Dips - 3 sets 12-15 reps
7. V-ups - 3-4 sets 30 seconds
8. Leg raises - 3-4 sets 30 seconds
Saturday – Shoulders
1. Dumbbell Military Press NO BACK SUPPORT

- 3-4 sets 12-15 reps
2. Seat Front Dumbbell Raise NO BACK SUPPORT
- 3-4 sets 12-15 reps
3. Standing Side Lateral Raise - 3-4 sets 12-15 reps
4. Rear Deltoid Machine or Bent Over Rear Delt Fly
- 3 sets 12-15 reps - smooth and controlled motion
5. Standing Calf Raises - 4 sets 15 reps
6. Seated Calf Raises - 4 sets 15 reps
Perform 30-45 minutes of cardio before or after weights with heart
rate 130-150.
Weeks 5-8 – Growth/Strength 6-10 Reps 5-6 Sets
Monday – Chest

3. Peck Deck - 3-4 sets 8-10 reps – smooth and controlled motion
5. V-ups - 3-4 sets 30-45 seconds
6. Leg raises - 3-4 sets 30-45 seconds
Tuesday – Legs
1. Squats - 5-6 sets 6-10 reps

4. Stationary Barbell Lunges - 5-6 sets 6-10 reps
7. Seated Calf Raises - 3-4 sets 8-12 reps
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Wednesday – Back
1. High Row Wide Grip - 5-6 sets 6-10 reps

2. Close grip low row - 5-6 sets 6-10 reps
4. Dumbbell Pull overs - 3-4 sets 8-10 reps
5. Barbell Shrugs - 5-6 sets 6-10 reps
6. Hyperextensions - 3 sets 8-10 reps – smooth and controlled motion
Friday – Arms
1. Standing Dumbbell curls - 5-6 sets 6-10 reps

2. Single arm Dumb bell Preacher Curls - 5-6 sets 6-10 reps
3. Concentration Curls - 3 sets 8-10 reps
4. Close grip press - 5-6 sets 6-10 reps
5. V bar press down - 5-6 sets 6-10 reps
6. Single arm over the head extension – 3 sets 8-10 reps
7. Toe touches - 3-4 30-45 seconds
8. Roman Chair Knee ups - 3-4 sets 30-45 seconds

- 5-6 sets 6-10 reps
- 5-6 sets 6-10 reps
- 5-6 sets 6-10 reps - smooth and controlled motions

rate 130-150.
Weeks 9-12 – Strength/Growth 4-6 Reps and 5-6 Sets
Monday – Chest

3. Dumbbell flys - 3-4 sets 6-8 reps – smooth and controlled motion
5. Crunches - 3-4 sets 30-45 seconds
6. Reverse crunches - 3-4 sets 30-45 seconds
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Tuesday – Legs
1. Squat - 5-6 sets 4-6 reps

4. Leg press - 5-6 sets 4-6 reps
Wednesday – Back
1. Bent Over Barbell row - 5-6 sets 4-6 reps

2. 1 Arm Dumbbell Rows - 5-6 sets 4-6 reps
- 3-4 sets 6-8 reps
5. Dumbbell Shrugs with Abduction start - 5-6 sets 4-6 reps
6. Hyperextensions - 3 sets 8-12 reps – smooth and controlled motion
Friday – Arms
1. Standing Barbell Curls - 5-6 sets 4-6 reps

2. Preacher Curls - 5-6 sets 4-6 reps
3. Seated Hammer Curls - 3-4 sets 6-8 reps
4. Triceps Press Down with V-Bar or Rope - 5-6 sets 4-6 reps
5. Weighted Dips - 5-6 sets 4-6 reps
6. Over the Head Extensions using ROPE or Skull Crushers
- 3-4 sets 6-8 reps
7. V-ups - 3-4 sets 30-45 seconds
8. Leg raises - 3-4 sets 30-45 seconds

- 5-6 sets 4-6 reps
- 5-6 sets 4-6 reps
- 5-6 sets 4-6 reps - smooth and controlled motion

rate 130-150.
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Week 13 – SHOWTIME (1st week of 4)
Monday – Chest
1. Incline Dumbbell Press - 3 sets 12-15 reps
2. Flat Dumbbell Press - 3 sets 12-15 reps
3. Dumbbell flys - 3 sets 12-15 reps – smooth and controlled motion
5. Crunches - 3 sets for 30 – 45 seconds
6. Reverse crunches - 3 sets for 30 - 45 seconds
Tuesday – Legs
1. Squat – 4 sets 12-15 reps

2. Straight Leg Dead Lift - 3 sets 12-15 reps
3. Leg curl –3 sets 12-15 reps
4. Stationary Barbell Lunges 3 sets 12-15 reps
5. Leg extension– 3 sets 12-15 reps
6. Standing Calf Raises – 4 sets 20 reps
7. Seated Calf Raises – 4 sets 20 reps
Wednesday – Back
1. Bent Over Barbell row - 3 sets 12-15 reps

2. 1 Arm Dumbbell Rows - 3 sets 12-15 reps
- 3 sets 12-15 reps
4. Wide Grip Pull downs - 3 sets 12-15 reps
5. Dumbbell Shrugs with Abduction start - 4 sets 15 reps
6. Hyperextensions - 3 sets 20 reps – smooth and controlled motion
Friday – Arms
1. Standing Barbell Curls - 3 sets 12-15 reps

2. Preacher Curls - 3 sets 12-15 reps
4. Triceps Press Down with V-Bar or Rope - 3 sets 12-15 reps
- 3 sets 12-15 reps
6. Weighted Dips - 2 sets 12-15 reps
7. V-ups - 3 sets for 30 – 45 seconds
8. Leg raises - 3 sets for 30 – 45 seconds

- 3 sets 12-15 reps
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- 3 sets 12-15 reps
3. Standing Side Lateral Raise
- 3 sets 12-15 reps
- 3 sets 12-15 reps – smooth and controlled motions

rate 130-150.
Week 14 – SHOWTIME (2nd week of 4)
Monday – Chest
1. Incline Dumbbell Press - 3 sets 8-10 reps

2. Flat Dumbbell Press - 3 sets 8-10 reps
3. Dumbbell flys - 3 sets 8-10 reps – smooth and controlled motions
6. Reverse crunches - 3 sets for 30 – 45 seconds
Tuesday – Legs
1. Squat - 3 sets 8-10 reps

2. Straight Leg Dead Lift - 3 sets 8-10 reps
3. Leg curl - 3 sets 8-10 reps
4. Leg press - 3 sets 8-10 reps
5. Leg extension - 3 sets 8-10 reps
Wednesday – Back
1. Bent Over Barbell row - 3 sets 8-10 reps

2. 1 Arm Dumbbell Rows - 3 sets 8-10 reps
- 3 sets 8-10 reps
4. Wide Grip Pull downs - 3 sets 8-10 reps
5. Dumbbell Shrugs with Abduction start - 3 sets 15 reps
6. Hyperextensions - 3 sets 30 reps – smooth and controlled motion
Friday – Arms
1. Standing Barbell Curls - 3 sets 8-10 reps

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2. Preacher Curls - 3 sets 8-10 reps
4. Triceps Press Down with V-Bar or Rope - 3 sets 8-10 reps
- 3 sets 8-10 reps
6. Regular Body weight Dips - 3 sets for 30 seconds
7. V-ups - 3 sets for 30 – 45 seconds

- 3 sets 8-10 reps
- 3 sets 8-10 reps
3. Standing Side Lateral Raise - 3 sets 8-10 reps
- 3 sets 8-10 reps – smooth and controlled motions

rate 130-150.
Week 15 – SHOWTIME (3rd week of 4)
Monday – Chest
1. Incline Dumbbell Press

- 3 sets 8-10 reps with a dropset on last set to total 25-30 reps
2. Flat Dumbbell Press
3. Dumbbell flys
- smooth and controlled motion
4. Push Ups - 1 set to failure
6. Reverse crunches - 3 sets for 30 – 45 seconds
Tuesday – Legs
1. Squat
2. Straight Leg Dead Lift
3. Leg curl
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4. Stationary Barbell Lunges
5. Leg extension
6. Standing Calf Raises
7. Seated Calf Raises
Wednesday – Back
1. Bent Over Barbell row

2. 1 Arm Dumbbell Rows
4. Wide Grip Pull downs
5. Dumbbell Shrugs with Abduction start
6. Hyperextensions
- 3 sets 40 reps – smooth and controlled motion
Friday – Arms
1. Standing Barbell Curls

2. Preacher Curls
3. Hammer Curls
4. Triceps Press Down with V-Bar or Rope
6. Regular Bodyweight Dips
7. V-ups 3 sets for 30 – 45 seconds

3. Standing Side Lateral Raise
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- smooth and controlled motions
5. Standing Calf Raises
6. Seated Calf Raises

rate 130-150.
Cardio: Why we recommend it
While we believe that diet is 90% of getting lean and

reducing bodyfat, we still recommend 30-45 minutes of cardio
(130-150 Heart Rate which is equivalent to 55-65% VO2 Max age/
gender pending) four to five days per week depending on body
type and bodyfat percentage while on the Cut Diet. Cardio is
essential for supplying oxygen to your muscles for maximum
growth. Our entire approach to dieting is based on muscle
preservation. Too much cardio or cardio at a high level of intensi-
ty will eat at muscle tissue. This is counterproductive because we
are trying to lose fat and keep as much muscle as possible. Long
duration cardio is more geared toward cardiovascular training
(at or above 80% VO2 Max). Therefore, lower intensity cardio
increases fat oxidation (burns bodyfat) and does not catabolize
(waste) nearly as much muscle as high intensity cardio, espe-
cially on a reduced calorie/low carbohydrate diet. We usually
recommend light walking on a treadmill with an incline.
As you have read, there are times when we do recommend
HIIT. In the final four weeks leading into your BIG DAY, you
can add in HIIT. This will shock your body into using up that
stubborn fat you might have sitting around your lower abs and
glutes and if you have your Workout Nutrition for HIIT and keep
it to the last four weeks, muscle loss is not a huge concern.
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5
Chapter
Essential Cut Diet Supplementation
This is what we do: We supplement your performance.

What does that mean? Well, as we said before, there is no magic
pill. But by utilizing these real-world proven and science-based
supplements, we can tip the scales (literally!) in your favor to the
lean, hard body of your dreams!
The Cut Diet is based on utilizing cutting-edge diet and
training principles to help you achieve your best body ever. Each
of recommended supplements will work together with the Cut Diet
and help you achieve your fitness and physique goals. However,
if you cannot afford to add supplements in your diet, you will still
see good results with the Cut Diet and Training program. Here
are the most important supplements to optimize your Cut Diet!
Pre-Workout = Primaforce Primal EAA + Primaforce Primal N2O

During Workout = Scivation Xtend
Fat Loss Enhancers = Scivation Sesamin + Scivation Dialene 4

Getting Primal, but Not Primitive
- Primal EAA + Primal N2O* PreWorkout Nutrition
The word “primal” means of first or fundamental

importance. When it comes to pre-workout nutrition, no better
word than “primal” could be used to describe it because it is of
fundamental importance to your workout performance. The
nutrients you give your body prior to working out can make of
break your performance; it could be the difference between
winning and losing the race. With proper pre-workout
nutrition, you may be able to get an extra three to four reps, lift
10-15 more pounds, or shave a minute off your time than if you
simply overlooked your pre-workout nutrition. Well it’s time to
stop overlooking your pre-workout nutrition and get PRIMAL
with PRIMAFORCE!
Primal EAA is a high leucine EAA blend while Primal
N2O is a pre-workout performance/NO booster that contains
creatine, citrulline malate, arginine, beta-alanine, tyrosine,
carnitine, and caffeine along with NAC for anti-oxidant support.
Each supplement is very effective on its own, but when taken
together pre-workout, the results are out of this world!
The Synergy of Primal EAA and Primal N2O
Research has shown time and time again that the essential
amino acids (EAA) boost protein synthesis when taken around
86 Game Over
your workout. Free-form EAA do not need to be digested and
are therefore absorbed very rapidly, leading to a greater spike of
amino acids and protein synthesis than if a whole protein
source was consumed. Free-form EAA even outperformed whey
protein, a fast digesting protein, when both were taken pre-workout
(Kerksick, 2006). Supplementing with free-form EAA is more
effective than using a whole protein source, even whey protein.
The increase in protein synthesis from supplemental EAA
is greater when the EAA are taken pre-workout versus post-
workout (Tipton, 1999). One of the reasons for this difference in
rotein synthesis is EAA delivery to skeletal muscle is greater
when they are taken pre-workout due to increased blood flow to
skeletal muscle during exercise. At rest, skeletal muscle receives
very little blood compared to the rest of the body, but during
exercise, over 80% of blood is sent to the working skeletal
muscle. The rate-limiting step of amino acid uptake into skeletal
muscle is the transportation of the amino acids through the blood
to the skeletal muscle, which is governed by blood flow (Wolfe,
2004). Greater results can be seen by supplementing with EAA
pre-workout than post-workout due to increased blood flow.
One way to further increase the effectiveness of supplemen-
tal EAA is to increase blood flow to skeletal muscle beyond what
normal exercise does. This can be accomplished by increasing
the production of Nitric Oxide (NO) in the body during exercise.
NO vasodilates blood vessels, thereby increasing blood flow. This
increase, when combined with exercise means greater blood flow
Essential Cut Diet Supplementation 87
and amino acid deliver and uptake in the working skeletal mus-
cle. Supplementing with Arginine and Citrulline Malate has been
shown to increase NO production (Douglas, 2004). In addition to
increasing amino acid delivery to skeletal muscle, blood flow is
thought to be one of the factors that increases protein synthesis
post-workout (Douglas, 2004). Supplementing with Arginine and
Citrulline Malate to increase NO production not only increases
amino acid delivery to skeletal muscle, but it also may boost
post-workout protein synthesis.
In addition to the effect Primal EAA and Primal N2O have
on protein synthesis and blood flow to skeletal muscle, Primal
N2O also contains the proven performance enhancers creatine,
citrulline malate, beta-alanine, tyrosine, carnitine, and caf-
feine. All of these supplements work together to increase ATP
(energy) production, performance, power output, work capacity,
lean mass, and strength while decreasing fatigue. Primal N2O
contains proven performance and energy enhancers, which allow
you to workout harder and longer, leading to greater results.
Primal EAA and Primal N2O contain synergistic
ingredients that work together to take the results you will see to
the next level and beyond. There is nothing primitive about these
supplements. Stack them and you will feel what it is like to have
your pre-workout nutrition dialed in.
We recommend taking one Scoop Primal EAA + two Scoops

Primal N2O 15-30 minutes pre-workout.
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References:
Douglas, Borsheim, and Wolfe. Potential Ergogenic Effects of Arginine and
Creatine Supplementation J Nutr. 2004 Oct;134(10 Suppl):2888S-2894S.
Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C,

Greenwood M, Almada AL, Earnest CP, Kreider RB. The effects of protein and
amino acid supplementation on performance and training adaptations during
ten weeks of resistance training. J Strength Cond Res. 2006 Aug;20(3):643-
53.
Tipton, K., Ferrando, A., Phillips, S., Doyle, D. & Wolfe, R. (1999). Postexercise
net protein synthesis in human muscle from orally administered amino acids.
The American Journal of Physiology, 276(4), E628-E634.
Wolfe, et. al., In vivo muscle amino acid transport involves two distinct pro-
cesses. Am J Physiol Endocrinol Metab. 2004 Jul;287(1):E136-41.
Scivation Xtend—During Workout Nutrition
We have formulated Scivation Xtend to increase pro-

tein synthesis, recovery, and performance using a precise blend
Branch-Chained-Amino Acids (BCAA), L-Glutamine, and Cit-
rulline Malate. BCAA are a must have for workout nutrition. In
summary, the metabolic roles of the BCAA Include:
• Substrate for energy production
• Substrate for protein synthesis
• Precursor for the formation of other amino acids
• Primarily Alanine and Glutamine
• Metabolic signals (Primarily Leucine)
• Stimulates protein synthesis through insulin secre-
tion/activation of the PI3K pathway
• Stimulates protein synthesis through activation of
mTOR
• Stimulates leptin expression in adipocytes through
activation of mTOR
Xtend was formulated to give the body what it needs

during exercise. As you exercise, the body increases the demand
for various nutrients and if the body is not fed those nutrients, it
must obtain them from other sources (i.e. breakdown of skeletal
muscle to obtain amino acids). Both BCAA and Glutamine oxida-
tion/demand is increased during exercise. In order to meet this
increased demand for BCAA and Glutamine, the body breaks
down muscle protein. Breaking down muscle protein to obtain
BCAA and Glutamine is not conducive to growth and recovery.
BCAA supplementation has been shown to not only increase
protein synthesis, but also to decrease protein breakdown.
By supplementing with Xtend during your workouts you are
creating an ideal environment for muscle growth.
There is endless research backing BCAA supplemen-
tation as part of one’s workout nutrition. One way to further
increase the effectiveness of supplemental BCAA is to increase
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blood flow to skeletal muscle beyond what normal exercise does.
This can be accomplished by increasing the production of Nitric
Oxide (NO) in the body during exercise. NO vasodilates blood
vessels, thereby increasing blood flow. This increase when
combined with exercises means greater blood flow and amino
acid delivery and uptake in the working skeletal muscle. Supple-
menting with Citrulline Malate has been shown to increase NO
production (Douglas, 2004). In addition to increasing
amino acid deliver to skeletal muscle, blood-
flow is thought to be one of the factors that
increases protein synthesis post-workout (Douglas, 2004).
Supplementing with Citrulline Malate to increase NO production
not only increases amino acid delivery to skeletal muscle, but it
may also boost post-workout protein synthesis.
We recommend sipping 4-10 scoops of Xtend during your

workout.
References:
Douglas, Borsheim, and Wolfe. Potential Ergogenic Effects of Arginine

and Creatine Supplementation J Nutr. 2004 Oct;134(10 Suppl):2888S-
2894S.
Scivation Fat Oxidation Stack—Seasmin + Dialene 4
Sesamin
Sesamin is a lignan isolated from sesame seeds. A lignan

is a molecule that combines with another entity acting as an
“activator.” In the case of sesamin, it binds to and activates a
receptor called Peroxisome Proliferator-Activator Receptor Alpha
(PPARalpha). Sesamin has been shown to be a potent PPARalpha
activator [1].
The PPAR receptor family is divided into three subgroups:
alpha, beta/delta, and gamma. PPARalpha is highly expressed
in muscle, the liver, kidneys, and heart and is involved in the
regulation of lipid metabolism, specifically the transcription of the
genes involved in the beta-oxidation (burning) of fatty acids and
lipogenesis. Activation of PPARalpha increases gene expression
of the fatty acid oxidation enzymes and decreases gene expression
of lipogenic enzymes.
Of vital important, Sesamin increases the expression of
the mitochondrial enzyme carnitine palmitoyl transferase (CPT),
among other enzymes [2]. CPT, the rate-limiting enzyme in
beta-oxidation of fatty acids in skeletal muscle and liver cell
mitochondria, is found on the outer membrane of mitochondria
and carries fatty acids across the membrane into the mitochon-
dria by binding to them. Increasing the expression of CPT, along
with other enzymes involved in beta-oxidation, will allow more
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fatty acids to be transported into the mitochondria where they
can be oxidized.
In addition to increasing the oxidation of fat, Sesamin
supplementation has also been shown to decrease lipogenesis (fat
storage) by decreasing lipogenic enzymes in the liver. Sesamin
has been shown to decrease lipogenic the gene expression of ste-
rol regulatory element binding protein-1 (SREBP-1), acetyl-CoA
carboxylase, and fatty acid synthase, among other lipogenic
enzymes [3], which means less fat is esterifized in the liver and
therefore less fat is stored in adipose tissue (fat cells).
So Sesamin works in two ways to make you lean (and keep

you lean): increasing fat oxidation and decreasing fat stor-
age.
Dialene 4
It has been a couple of years since our ally in fat loss,

ephedra, was forced off of the market. Since then, we have been
fed false promises by companies saying that they have found the
next ephedra, or made ephedra obsolete, or…..you get the point.
The bottom line is that when it comes to fat loss and energy, these
products let you down. In fact, they might have let you down so
much that you still buy ephedrine HCl and stack it with these
so-called fat burners.
The Scivation team has been working hard to formulate
the dream fat burner. Then one day, Scivation Advisory Board
Member, Biochemist and Natural Bodybuilding Pro Layne Norton
presented Scivation Director of Research & Development Chuck
Rudolph with a compound with such impressive data that along
with Derek Charlebois, they began immediately working. What
came about was perhaps the ultimate fat burner.
Dialene 4 Increases Adrenaline Output
The ingredients in Dialene 4 work synergistically to

increase Adrenaline output. The term “adrenaline” is commonly
used to refer to the body’s excitatory catecholamine, Epineph-
erine (E) and Norepinepherine (NE) (Dopamine being the third
catecholamine), which are regulators of lipolysis.
The sympathetic nervous system’s postganglion neurons release
NE as their neurotransmitter. When large amounts of NE are
produced during times of stress, it can “spillover” into the blood
and act on receptors throughout the body. Catecholamines can
act on adipose tissue via direct sympathetic innervations or the
general circulation (Coppack et al 1994).
Catecholamines act on the alpha (1 and 2) and beta (1,
2, and 3) adrenoreceptors throughout the body, with E having
a greater affinity for the beta-receptors and NE for the alpha-
receptors. Activation of the alpha1 and beta-receptors is lipolytic
(causes fat breakdown) while activation of the alpha2 receptor is
anti-lipolytic (blunts fat breakdown).
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At rest, plasma catecholamine levels are low, causing the lipolytic
rate to be regulated by the inhibitory action of the alpha2-recep-
tors (Horowitz 2003). During exercise, the large increase in cate-
cholamines causes the activation of the beta-receptors to override
the alpha2-receptor inhibition of lipolysis and whole body lipolysis
increases. This is where Dialene 4 comes into play. Using Dialene
4 during the day when plasma catecholamine levels are low al-
lows you to overcome the inhibitory action of the alpha2-receptors
and stimulate lipolysis (fat breakdown). Dialene 4 accomplishes
this by increasing NE release and keeping NE levels elevated.
Norepinephrine’s (NE) Role in Lipolysis

1. NE release from synaptic nerves
2. NE binds to beta-adrenergic receptors
3. Stimulatory guanine nucleotide regulatory proteins (G-
proteins) within the cell membrane activate the enzyme
adenylate cyclase
4. Adenylate cyclase converts ATP into 3'-5' camp
• Cyclic AMP phosphodiesterase (PDE) halts this step
• Prostaglandins have receptors coupled to inhibitory G
proteins (Gi), which decrease adenylate cyclase activity
and thus decrease cAMP concentrations in the cell.
• When a beta-adrenergic agonist such as NE stimulates
a fat cell it produces adenosine. Adenosine interacts
with its receptor coupled to regulatory G proteins (Gi)
which inhibits adenylate cyclase activity and prevents
the accumulation of cAMP
5. cAMP binds to the regulatory subunit of protein kinase A
6. Protein kinase A releases its catalytic subunit
7. The catalytic subunit phosphorylates Hormone
Sensitive Lipase (HSL), transforming it into the active
form, HSL-P
8. HSL-P catalyzes a three step hydrolysis reaction to
reduce triglycerides into glycerol and fatty acids
• Re-esterification can occur (Lipogenesis)
A summary of the above scientific jargon is NE increases lipoly-

sis, which is vital to fat loss.
Dialene 4 Ingredients
B Vitamins
Vitamin B3 (Niacinimide USP): 75mg
Vitamin B6 (Pyridoxine HCl): 50mg
Vitamin B5 (Pantothenic Acid): 25mg
Vitamin B12 (Methylcobalamin): 100mcg
The B vitamins are essential to whole body metabolism,

especially fat loss. We included the B vitamins in Dialene 4 to en-
sure your body has what it needs to burn fat at its full potential.
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G4 Fat Incinerating Matrix 725mg
(Lean Green™ (Green Tea standardized for 50% EGCG), Caffeine
(USP), Green Coffee Bean Extract (Containing Chlorogenic Acid,
Feruloyl Quinic Acid and Neochlorogenic acid), Naringin
Lean Green™ (Green Tea Standardized to 50% EGCG)

The active in green tea is EGCG. EGCG has ther-
mogenic effects and has been shown to assist in weight loss by
decreasing dietary fat absorption, appetite suppression, and
catechol-O-methyl-transferase (COMT) inhibition. COMT is
involved in the breakdown of catecholamines (i.e. NE). By inhib
iting COMT, NE breakdown is slowed and it is able to activate the
adrenergic receptors to a greater degree and enhance lipolysis.
Caffeine USP
Caffeine, a plant alkaloid belonging to the drug class meth-
ylxanthines and is found in natural sources such as coffee beans,
tea leaves, cocoa beans, and other plants, is the world’s most
widely used stimulant. Caffeine is a Central Nervous System
(CNS) stimulant shown to delay fatigue and improve cognitive
performance.
Caffeine acts as an adenosine receptor antagonist.
Adenosine decreases the release of stimulatory/excitatory
neurotransmitters (i.e. norepinephrine [NE]). Therefore,
blocking the adenosine receptor allows a greater excitation to occur
by increasing NE’s ability to activate the adrenergic receptors.
Caffeine inhibits phosphodiesterase (PDE), causing a build-
up of cAMP levels and greater effect of NE on fatty acid lipolysis.
PDE blunts lipolysis; therefore inhibiting PDE allows lipolysis to
proceed at an accelerated rate. The end result is there are more
fatty acids available for oxidation after consumption of caffeine.
Green Coffee Bean Extract

Green Coffee Bean Extract contains lipolytic acids, specifi-
cally chlorogenic acid, feruloyl quinic acid and neochlorogenic ac-
ids. These acids have been shown to improve glucose tolerance,
decrease fat accumulation, and increase lipolysis.
Naringin
Naringin is a citrus flavanoid found it citrus fruits such as
grapefruit and oranges.
Grapefruit juice has been shown to decrease the breakdown of
caffeine and prolong its effects and impact on fat loss. Naringin is
believed to cause this effect from grapefruit. Adding Naringin to
Dialene 4 will enhance the effects of caffeine.
CogniLean Blend 660mg

(N-Acetyl-L-Tyrosine, Phenylethylamine, D,L-Phenylalanine, Vinpocetine)

N-Acetyl-L-Tyrosine
Tyrosine is a nonessential amino acids used to make the
catecholamine neurotransmitters dopamine, norepinephrine, and
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epinephrine, thyroid hormones, and the skin pigment melanin.
Stress, such as exercise, depletes the amount of dopamine and
norepinephrine in the brain. Tyrosine supplementation has been
shown to decrease the negative effects of stress, decrease fatigue,
and increase cognitive performance. It is believed that Tyrosine
supplementation can increase athletic performance by offsetting
fatigue and reducing the risk of overtraining or “burn out”.
Phenylethylamine (PEA)
PEA is an amphetamine-like compound found naturally in
the brain that is believed to elevate mood and have a stimulating
effect.
D,L-Phenylalanine
D,L-Phenylalanine is a 50/50 mix of D-Phenylalanine and
L-Phenylalanine. L-Phenylalanine is an essential amino acid
while D-Phenylalanine is a non-protein amino acid that is not
used in protein synthesis. Phenylalanine can be metabolized to
PEA and is also a precursor for norepinephrine and dopamine.

Vinpocetine
Vinpocetine increases circulation and blood flow to the
brain. Just like cayenne, vinpocetine’s ability to increase blood
flow aids in the transportation of fatty acids to tissues where they
can be burned.
LipoLean Blend 325mg
(Cayenne Pepper 40,000 HU, Citrus Peel Extract (containing limonene
and terpinen-4-ol), Evodiamine)
Cayenne Pepper (40,000 HU)

Cayenne peppers have been used for centuries as a folk medicine
for stimulating circulation, aiding digestion and relieving pain (topi-
cally). Cayenne increases thermogenesis by dilating blood vessels and
increasing blood circulation. Blood flow to adipose tissue is very impor-
tant for the transportation of fatty acids to be burned. Increasing blood
flow allows more fatty acids to be delivered to tissues where they can be
burned.
Citrus Peel Extract (containing limonene and terpinen-4-ol)

Citrus Peel Extract contains compounds that are very lipolytic,
two of the most potent compounds being limonene and terpinen-4-ol.
Evodiamine
Evodiamine is an alkaloid extracted from the plant Evodiae
Fructus. In-vitro studies and studies done on rats have shown evodi-
amine to decrease fat uptake into cells, increase body temperature, and
increase catecholamine secretion
Sesamin + Dialene 4
Sesamin and Dialene 4 work together to increase the lib-
eration of fatty acids from fat cells and increase the oxidation
of these fatty acids, leading to greater losses in fat and less fat
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stored. Using Sesamin + Dialene 4 on the Cut Diet Lean Mass
program will lead to less unwanted fat gains! We recommend
stacking Sesamin and Dialene 4 together as follows:
• Sesamin—Take 1 capsule 3 times a day with meals

• Dialene 4—Take 2-3 capsules upon waking and 6-8
hours later
References:
1. JARQ 37 (3), 151 – 158 (2003)’

2. J Agric Food Chem. 2001 May;49(5):2647-51
3. Biochim Biophys Acta. 2001 Nov 30;1534(1):1-
Cut Diet Summary
1. Control insulin throughout the day by combining good fat and lean pro-
tein with green vegetables.
2. Control the acidity of your meals by consuming alkaline foods and/or
supplementing with L-Glutamine.
3. Eat frequently, every two to three hours.
4. Do NOT consume a post workout shake unless you do not have Workout
Nutrition DURING your workout. If this is the case, then we would rec-
ommend whey protein PWO then a whole meal 30-45 minutes later.
5. Do cardio 30-45 minutes pre or post workout at 40-50% VO2 Max (130-
150 beats per minute on average).
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6
Chapter
The Cut Diet
This program is laid out for OPTIMAL RESULTS. How-

ever, with any diet, there needs to be some flexibility regardless
of the goal in mind. Thus, here are some acceptable food choices
when you have to venture off of the menu laid out in this chap-
ter.
Cut Diet Food Measurements and Acceptable Sources
Carbohydrates: all equal to ~15g carbs
• Baked Sweet potato (no skin) – 57gg or 2 oz
• Yams (no skin) - 57g or 2 oz
• Oatmeal (Instant) - ¼ cup or 20g
• Rolled Oats - ¼ cup or 20.25g
• Steel Cut Oats, dry - 1/8 cup or 20g
• Honey - ¾ tbsp or 15.8g
• Grapefruit - 6.5 oz or 184g
• Raisins - 2 tbsp or 18.5g
• Orange - 3.5 oz or 99g
The Cut Diet 103
Other than orange and grapefruit, these carb sources are
meant for the Carb Meal and CANNOT be interchanged. The
Carb Meal is designed as laid out for a reason and this is not a
meal that can be changed when seeking optimal results.
Vegetables: all equal to ~5g carbs

• Asparagus 4 oz or 113 g
• Broccoli 78g or ½ cup
• Green Beans 62.5g or ½ cup
• Onions 53g or 1/3 cup
• Spinach 125g or 2/3 cup
• Celery 120g or 4.25 oz
• Cucumber 156g or 5.5 oz
• Green onions 50g or 1.75 oz
• Mushrooms 78g or 2.5 oz
• Tomato 90g or ½ cup
• Salad greens (lettuce, romaine) 165g or 3 cups
Our preferred vegetables are asparagus, broccoli, green beans

and spinach. Use all other options sparingly.
Protein: All equal to ~7g protein

• Chicken breast (white meat) boneless/skinless - 1 oz or 28.35g
• Turkey breast (LEAN) - 1 oz or 28.35g
• Fresh fish (cod, haddock, halibut, tuna in water), tilapia
- 1 oz or 28.35g
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• Egg whites - 2 or 67g
• Egg Beaters - ¼ cup or 2.15 oz or 61g
• Lean Sirloin/fillet - ¾ oz or 21.25g
*NOTE: You can substitute 3oz of any of these protein choices for
1 scoop of Substance WPI if desired.
Fats: all equal to ~5g fat

• Avocado - 1 oz or 28.35g
• Almonds (dry roasted) - 1/3 oz or 1 tbsp or 8.6g (~6 pieces)
• Enova oil - 1 Tsp or 4.5g
• Oil (olive or canola, Enova) - 1 tsp or 4.5g or 0.16 oz
• Peanuts - 1/3 oz or 9.36g (~10 pieces)
• Peanut/Almond butter (smooth or crunchy) - 2 tsp or
0.38 oz or 10.6g
• Salad dressing (Light, reduced-fat) - 2 Tbsp or 30g
• Smart Balance spread - 1 tbsp or 14g
• Walnuts - 1Tbsp or 1/4 oz or 7.5g
Our preferred sources of fat are Almond Butter, Almonds, Ava-

cado and Peanut Butter.
Based on the calorie equation above, here are different Cut Diet
options depending on the individual.
*Unless noted, measurements are based on cooked or steamed food.

The Cut Diet 105
Cut Diet 1200
DURING Workout Shake = 1 scoop Primal EAA with 4-8 scoops
Xtend (Bodyweight pending – 0.17g BCAAs/lb bodyweight) in 20-
24 oz cold water
Meal 1
6 egg whites
1 whole egg
1 oz grilled chicken
1.33 cup steamed spinach
6 almonds
6.5 oz PEELED ruby red grapefruit
- Splenda packets can be used to sweeten if desired
35g protein, 25g carbohydrates, 10g fat
Meal 2
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)+ 5g GlutaForm
4 tsp peanut butter or 12 almonds or 1 oz avocado
1/2 cup steamed Broccoli or green beans or 4 oz steamed asparagus
Meal 3
Tuna (albacore packed/canned in water)
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½ cup steamed Broccoli or green beans or 4 oz steamed asparagus
Meal 4
Meal 5
6 almonds
Meal 6
1 oz avocado
Protein – 151g = 604 Calories, Carbohydrates (not including Car-

The Cut Diet 107
bohydrate night) – 50g = 200 Calories, Fat – 45g = 405 Calories
Total Calories – 1209 Calories NON-carbohydrate night
Total Calories – 1535 – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it re-
places Meal 6. The Carb Meal must be eaten in this order.
1. 1 cup steamed green beans or 12 oz asparagus = 10g

carbohydrates
2. ½ cup oatmeal (measured dry then add water and mi-
crowave) = 30g carbohydrates
3. 2 tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates
4-6 packets splenda for sweetening
4. 12 almonds = 10g fat
5. 4 oz yam or sweet potato = 30g carbohydrates
6. 2 tsp peanut butter or almond butter = 5g fat
85g Carbohydrates = 340 Kcals, 15g Fat = 135 Kcals
Cut Diet 1500

24 oz cold water
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Meal 1
6 egg whites
1 whole egg
1.33cup steamed spinach
6 almonds
– Splenda packets can be used to sweeten if desired
Meal 2
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus beans
Meal 3
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
The Cut Diet 109
Meal 4
Meal 5
12 almonds
Meal 6
1 oz avocado

110 Game Over
Meal must be eaten in this order.
1. 1.5 cup steamed green beans or 12 oz asparagus = 15g

carbohydrates
Cut Diet 1800

24 oz cold water
The Cut Diet 111
Meal 1
6 egg whites
1 whole egg
12 almonds
Meal 2
2 tbsp peanut butter or 18 almonds
Meal 3
4 tsp peanut butter or 12 almonds
Meal 4
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Meal 5
12 almonds
6.5 oz PEELED ruby red grapefruit – splenda packets can be used
to sweeten if desired
Meal 6
½ cup steamed Broccoli or green beans or 4oz asparagus
1 oz avocado

The Cut Diet 113
places Meal 6. The Carb
Meal must be eaten in this order.

1. 1.5 cup steamed green beans or 12 oz asparagus = 15g
carbohydrates
3. tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates
Cut Diet 2000

24 oz cold water
Meal 1
6 egg whites
1 whole egg
114 Game Over
2 oz grilled chicken breast
12 almonds
Meal 2
Meal 3

Meal 4
The Cut Diet 115
Meal 5
12 almonds
– splenda packets can be used to sweeten if desired
Meal 6
½ cup steamed Broccoli or green beans or 4oz asparagus
1 oz avocado


Total Calories – 2495 Calories – Carbohydrate nights
1. 1.5 cups steamed green beans or 12 oz asparagus = 15g

carbohydrates
116 Game Over
2. ¾ cup oatmeal (measured dry then add water and
microwave) = 45g carbohydrates
6. 2 tbsp peanut butter or almond butter = 15g fat
Cut Diet 2500

24 oz cold water
Meal 1
6 egg whites
1 whole egg
The Cut Diet 117
Meal 2
2 tbsp peanut butter
Meal 3
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
Meal 4
Meal 5
18 almonds
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Meal 6
3 oz avocado or 18 almonds
Meal 7
Protein – 287g = 1148 Calories, Carbohydrates (not including

Carbohydrate night) – 100g = 400 Calories, Fat – 100g = 900 Cal-
ories

Every 21st meal is the Carb meal. It is the last meal and it re-
The Cut Diet 119
carbohydrates
2. ¾ cup oatmeal (measured dry then add water and mi-
4. ¾ tbsp honey = 15g carbohydrates
6. 8 oz sweet potato = 60g carbohydrates
Cut Diet 3000

24 oz cold water
Meal 1
6 egg whites
1 whole egg
2 tbsp peanut butter or 18 almonds or 3 oz avocado
120 Game Over
Meal 2
24 almonds
Meal 3

Meal 4
The Cut Diet 121
Meal 5
24 almonds
Meal 6
2 oz avocado + 6 almonds or 3 oz avocado or 18 almonds
Meal 7
3 oz avocado or 18 almonds or 2 oz avocado + 6 almonds

Carbohydrate night) – 130g = 520 Calories, Fat – 130g = 1170
Calories
122 Game Over
carbohydrates
2. 1 cup oatmeal (measured dry then add water and micro-
wave) = 60g carbohydrates
4. ¾ tbsp honey = 15g carbohydrates
Cut Diet 3500

24 oz cold water
The Cut Diet 123
Meal 1
6 egg whites
2 whole eggs
2-2/3 cup steamed spinach
Meal 2
2 tbsp peanut butter + 12 almonds or 30 almonds or 2 oz avocado
+ 18 almonds
Meal 3
+ 18 almonds
124 Game Over
Meal 4
+ 18 almonds
Meal 5
Meal 6
The Cut Diet 125
Meal 7

Calories

carbohydrates
3. 4 tbsp raisins or 13 oz grapefruit = 30g carbohydrates
4. 2 tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetenin

126 Game Over
Cut Diet 4000

24 oz cold water
Meal 1
6 egg whites
2 whole eggs
2-2/3 cup steamed spinach
Meal 2
+ 18 almonds
Meal 3
The Cut Diet 127
+ 18 almonds

Meal 4
+ 18 almonds
Meal 5
+ 18 almonds
128 Game Over
Meal 6
Meal 7
Meal 8

Calories
The Cut Diet 129
carbohydrates
3. 4 tbsp raisins or 13 oz grapefruit = 30g carbohydrates
4. 2 tbsp honey = 15g carbohydrates
When to Use Certain Food Choices
At four weeks out, it is SHOWTIME! Here are the preferred food

choices for these critical weeks:
130 Game Over
• Halibut
• Tilapia
• Chicken
• Egg Whites
• Asparagus
• Spinach
• Green Beans
• Avocado
• Almonds
• Almond Butter
• Peanut Butter (sparingly)
The Cut Diet 131

132 Game Over
7
Chapter
Dialing it in for The Big Day

Chuck Rudolph Reveals His Secret Technique
Whether it’s for a bodybuilding contest, a photo shoot or

just to look as good as you can for one particular day, this is the
best way to showcase your lean mass and lack of bodyfat. This is a
7 day program (considering you have been following the Cut Diet
for the previous weeks leading to your target day) meant to get
you looking your very best for that target day.
You may be asking why we eat certain foods leading into the show.
Well, here are the reasons:
• Cheesecake is typically loaded with fat and sugar. At

this point in the diet your body wants all the carbohy-
drates it can get. Since you are carb depleted and water
depleted, this sugar/fat combo will begin to fill up your
muscles with glycogen as well as any lingering water…
• The red wine is alcohol, a natural diuretic and as a bo-

nus, it tastes damn good with the fillet!
• There is no water intake around this meal or with the

cheesecake to avoid any possible “spill-over”.
What to Eat if You’re Lactose Intolerant Instead of the

Cheesecake
Scivation President Marc Lobliner competed using

cheesecake as his carb up “goody” and found himself in a
gastrointestinal battle with reality. This is not the time
you want to disrupt anything “down there”. Thus, we
have scoured the internet and in his own hunt for a per-
fect chocolate, lactose-free cake, Marc found this recipe
that not only had the fat, carbs and salt to fill him out,
but didn’t cause any negative side effects. If you can find a
store-bought, lactose-free cake, go for it. But if you’re like us
and like to control the ingredients, this recipe just might be
the thing you’re after!
134 Game Over
LACTOSE-FREE CHOCOLATE CAKE WITH CRUMB TOPPING
1-1/2 cups all-purpose flour

1 cup sugar
1/4 cup Cocoa
1 teaspoon baking soda
1/2 teaspoon salt
1 cup water
1/4 cup plus 2 tablespoons vegetable oil or Enova Oil
1 tablespoon white vinegar
1 teaspoon vanilla extract
CRUMB TOPPING (recipe follows)
Heat oven to 350°F. Grease and flour 9-inch square baking

pan. In large bowl, stir together flour, sugar, cocoa, baking soda
and salt. Add water, oil, vinegar and vanilla, beat with spoon or
whisk just until batter is smooth and ingredients are well blend-
ed. Pour batter into prepared pan. Sprinkle CRUMB TOPPING
over batter. Bake 35 minutes or until wooden pick inserted in
center comes out clean. Cool completely in pan on wire rack.
CRUMB TOPPING: In small bowl, stir together 1/2 cup graham

cracker crumbs, 1/4 cup chopped nuts and 2 tablespoons melted
butter (salted or unsalted).
Dialing It In For The Big Day 135
The Worst Two Words in Bodybuildng Contests,
“Spill Over.”
At this point in the diet and exercise plan, “spill-over”
will not likely occur until 24-36 hours after this sugar, carb, fat
frenzy. What happens here is, because you have depleted your
body of most of its water, now that you are loading up and eating
these carbohydrate and fat laden foods, they go directly into your
muscles and they bring in any left over water present, thus filling
up the muscle for that "Full” look and “Drying Out" your skin.
This helps provide the illusion of paper-thin skin and tight, full
muscles.
Week out from Show
7th Day out CARB LOAD – This Carb Meal (the normal Carbo-
hydrate Meal you have been doing the past 12-16 weeks) should
be planned out so it occurs on the day one week prior to event. No
water intake 60 minutes prior to the Carb Meal or after the Carb
Meal. Get all of your water in 60 minutes before the Carb Meal.
60 minutes after the Carb Meal, you can drink four to six ounces
of water.
6th day out – Chest, shoulders, legs and triceps workout – 8-10
reps with drop sets to total 25-30 reps, two sets each – Dumbbell
bench press, pushups (until failure – one set), dumbbell military
press, side lateral raise, triceps press down, leg press and seated
136 Game Over
calf raises. Perform your regular cardio routine.
2.5-3 gallons of water throughout the day
5th day out - Back, legs and biceps workout – 8-10 reps with
drop sets to total 25-30 reps, two sets each – Lat pull down, Low
rows, dumbbell shrug, standing barbell or cable curl, lunges and
standing calf raises. Perform your regular cardio routine.

4th day out – Can do 6th day out routine which was Chest, shoul-
ders, legs and triceps workout – 8-10 reps with drop sets to total
25-30 reps, two sets each – Dumbbell bench press, pushups (un-
til failure – one set), dumbbell military press, side lateral raise,
triceps press down, leg press and seated calf raises. Perform the
following cardio routine:
Cardio 30-35 minutes + 10-15 minutes posing practice
99mg potassium every three hours
2 gallons of water throughout the day
CARB LOAD – NO WATER intake 60 minutes prior to the Carb

Meal or 60 minutes after the Carb Meal.
3rd day out – Can 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, two sets each – Lat pull down,
Low rows, dumbbell shrug and standing barbell or cable curl,
lunges and standing calf raises.
Perform the following cardio routine:
Light Cardio 30-35 minutes + 20 min posing practice

We are not training legs to avoid any water retention or swelling
138 Game Over
of the legs for the big day.
Salt everything UP to 6:00 PM (10-12 shakes of a salt shaker ev-
ery meal up to 6 PM)
99mg potassium every two - three hours

2nd day out

15 – 20 minutes posing practice – NO Weights and 20-25 minutes
of Cardio if Desired.
1-1.5 gallons of water throughout the day
Day before Show

15 – 20 minutes posing practice – NO Weights, No Cardio.
NO SALT AT ALL – all foods are plain, fresh (not frozen or pro-
cessed) and dry, dull, bland
Night Time Meal: Follow meal plan as normal with all fresh foods
and NO SALT and switch all vegetable servings to asparagus or
spinach and all fat servings to avocado or almond butter.
Please NOTE: This meal maybe started early and cut in half to be
consumed over a 4-4.5 hr period. It maybe too much food at one
time and the “nibbling” effect has indicated better results. The
last meal (INSTEAD OF NORMAL CARB LOAD) is the following:
Six to ten oz LEAN Fillet or Halibut - no salt, no seasoning, no
marinade.
140 Game Over
12-15 oz baked potato or sweet potato - NO SALT
One to Two tbsp UNSALTED butter or almond butter
Six to Ten oz Red Wine (if applicable)
• 1.5 Hrs AFTER this meal - One large slice DENSE

cheesecake (If not lactose intolerant) or RICH chocolate
cake that is sugary, fatty and salty (last bite 45-60 min-
utes before lying down to sleep). The size should NOT
bloat you nor stuff you. This should be eaten slowly
and enjoyed as well as leave you “wanting more” so you
are not too full. BE SURE TO HAVE AN ADDITION-
AL STEAK/CHICKEN/HALIBUT AND SLICE OF
CHEESECAKE or CHOCOLATE CAKE for the morn-
ing.
EARLY Breakfast Day of Show: To be nibbled on to avoid

bloated feeling
1-2 whole eggs

Three to five oz steak
½ - ¾ cup oatmeal or 4-6 oz baked sweet potato
½ of the cheese cake or chocolate cake
Two tbsp honey
0.5-0.75 gallons of water throughout the day – Here is the tricky
part. Your body needs water to FILL UP the muscles; however
it’s a fine line of when you add salt to foods as well as begin to
gradually add water on competition day. The rule of thumb is if
you feel great about how you look keep water minimal and away
from food intake. If you feel flat then consume water three to five
oz every 45-60 minutes and three to five salt shakes onto nibbled
food or you can use Gatorade (with the electrolytes and sodium)
four to six oz every 45-60 minutes.
PLEASE NOTE: These are tips that may work for you or
you may try different approaches as you learn your body.
The key is PAYING ATTENTION TO DETAIL, especially the last week.

Food to bring with Day of Show (nibbled on – YOU DO NOT

WANT TO FEEL STUFFED OR BLOATED:
Other half of cheese cake/chocolate cake
sired. Keep away from food intake. This is loaded with carbohy-
drates and electrolytes and can help fill you back up.
Lean protein (boiled chicken or more of the steak/halibut)
142 Game Over
Almond butter
Snickers candy bar – eat 30-45 minutes prior to getting on stage
of both prejudging (morning show) and finals (night show)
Playing it Safe
Some of us got into this lifestyle and regardless of purposes

of filling out and looking good for one day, like to maintain our
healthy lifestyle and avoid things like cake! Scivation President
Marc Lobliner found out there was a reason he didn’t eat cheese-
cake beyond a fear of getting fat before his first show—lactose
intolerance! By subjecting yourself to foods you are not used to,
you can elicit a reaction that can be unpredictable. Well, Sciva-
tion has a solution for this and the program is right here!
The CLEAN Night-Before Carb Up, Lobliner-Style!
CLEAN Night Time Meal: Follow meal plan as normal with all
fresh foods and NO SALT and switch all vegetable servings to as-
paragus or spinach and all fat servings to avocado or almond butter.
Please NOTE: This meal may be started early and cut in

half to be consumed over a 4-4.5 hr period. It might be too
much food at one time and the “nibbling” effect has indi-
cated better results. The last meal (INSTEAD OF NORMAL
CARB LOAD) is the following:
Six to ten oz LEAN Fillet/Halibut/Chicken - no salt, no seasoning,
no marinade.

12-15 oz sweet potato - NO SALT
Two tbsp of almond butter
Six to Ten oz Red Wine (optional, but recommended)
• 1.5 Hrs AFTER this meal – More sweet potato and al-
mond butter with NO protein to avoid insulin spike.
CLEAN EARLY Breakfast Day of Show: To be nibbled on to

avoid bloat feeling
1-2 whole eggs

Three to five oz steak/chicken/halibut
½ - ¾ cup oatmeal
Two tbsp honey
99mg potassium every three hrs

1 – 1.5 gallons of water throughout the day
144 Game Over
Food to bring with Day of Show
(nibbled on – YOU DO NOT WANT TO FEEL STUFFED OR BLOATED):

sired. Just keep away from food intake.
Lean protein (Steak/Boiled Chicken/Halibut)
Almond butter
Snickers candy bar – eat 30-45 minutes prior to getting on stage.
If allergic to peanuts or you just don’t like the idea of eating candy
bars, simply have more sweet potato and almond butter.
The Big Day—Enjoy It!
You’ve done it! The Cut Diet and training program has
helped you get in SHOWTIME condition. Now get on stage and
show those abs!
People all respond differently. If you need any advice or

clarification on how to tweak the Cut Diet to your own needs,
please visit http://www.scivation.com and go into the Cut Diet fo-
rums. Here, you can receive guidance and help from your peers as
well as the authors of this book.
What To Do AFTER The Show
After the show, the diet must change to a more balanced/

lifestyle approach to get you back to your maintenance calories or
gradually get you to the caloric intake for your next goals with-
out the DRASTIC BLOAT or severe weight gain. What we rec-
ommend is gradually adding 200 calories per day for a week on
workout days and 100 calories per day for a week on non-workout
days. Then each week add another 100 calories to workout days
and 100 calories every other week on non-workout days until you
reach your desired maintenance caloric intake. These calories
can come from lean protein (one to three servings), healthy fats
(one to two servings) and good carbohydrates (one to three serv-
ings). When adding in carbohydrates, start with breakfast first
and gradually add carbs up to meal three, then meals four and
on should be vegetables, protein and fat. When you reach your
desired caloric intake for your next goal, your non-workout day
calories should be 400-600 calories less than your workout day
calories and your carbohydrates should be reduced as well on this
day.
146 Game Over

Chuck Rudolph MEd, RD
Chuck Rudolph is a Registered Dietitian and holds a

Masters degree in Nutrition Education with concentration in
Biochemistry. Chuck is a Nutritional Research Investigator and
Nutritional Product Developer for Scivation/PrimaForce - an
elite nutritional research and supplement company. At Scivation/
PrimaForce, Chuck is currently involved with the research
and the development of innovative nutritional supplements di-
rected at utilizing cutting edge nutrients for enhanced wellness
and performance. Chuck is also the Director of Sports Nutri-
tion at the Cutting Edge Athletics training facility in Southern
California, Nutrition Consultant/Lifestyle Dietitian for
OCFitnessBootCamp.com and the Co-founder of DietsByChuck.
com.
Being a former college athlete, Chuck Rudolph’s expertise
is directed at enhancing sports performance through superior
nutrition planning and sufficient supplementation. He has
developed successful meal plans for various professional,
college and high school athletes. Chuck has authored and
co-authored various published scientific articles that are written
for health care practitioners and consumers. Currently, his
personal interests involve novelty formulations for sports fitness
and recovery, weight management, cardiovascular and liver
health and antioxidant protection.
Through his efforts, Chuck Rudolph MEd, RD has acquired
an excellent reputation for his ability to assess and implement
nutritional excellence. His years of practical and clinical experi-
ence have given him a unique ability in connecting together the
disparity between nutrition science and its application for opti-
mal physical wellness and performance.
Marc Lobliner
Marc Lobliner is the President of Scivation, Inc. He is a

Certified Personal Trainer with over eight years of experience in
the Health and Fitness Industry--including over four years with
Weider Publications.
Marc’s education is in Marketing having attended college
at California Lutheran University in Thousand Oaks, CA. as a
Marketing Communications major and also graduating Cum
Laude with a BS in Marketing.
Sean Kane
Sean Kane is a dedicated professional with an extensive

educational and specialized background in developing advanced
training programs for amateur and professional athletes (NFL,
MBL, NHL, NBA, USTA). Sean is a Certified Strength and Con-
ditioning Specialist through the National Strength and Condi-
tioning Association (NSCA); as well as a Performance Enhance-
148 Game Over
ment Specialist and Corrective Exercise Specialist through the
National Academy of Sports Medicine (NASM); a United States
Weightlifting Club Coach with Team Southern California (USAW);
in addition to being a Titleist Performance Institute Certified Golf
Fitness Instructor (TPI-CGFI).
Sean graduated from California University Pennsylva-
nia with a Masters Degree in Athletic Performance and Injury
Prevention. He completed his undergraduate work at California
State University, Fullerton in Kinesiology with an emphasis in
Exercise Physiology and Athletic Training. He has co-authored
two books with Scivation/Prima Force Nutrition to increase
strength gains and to increase muscle mass. In addition, Sean
has been a guest lecturer with Chapman University and Ful-
lerton College. Furthermore, he is heading up the performance
rehabilitation programming for the LARS ligament replacement
procedure performed in Austria. Sean is committed to maximiz-
ing the athletic potential of all athletes through the most current
research in the field of Exercise Science.
Derek Charlebois
Derek “The Beast” Charlebois is an ACE certified personal

trainer, competitive bodybuilder, and holds a Bachelor’s degree
in Exercise Science from The University of Michigan. Derek is
the Promotions Coordinator/R&D at Scivation/Primaforce and is
involved in coordinating promotions, research and development,
advertising, and marketing. Derek is an accomplished author
with articles on such websites as Bodybuilding.com, Bulknutri-
tion.com, the online magazines StrengthAndScience.com and
MusclesAndCuts.com. Derek is available for online personal
training. His website is www.beastpersonaltraining.com.
150 Game Over

Game Over
The Final Showtime Cut Diet You’ll Ever Need!
Volume 3
In an upscale training facility catering to collegiate and professional athletes located

in Southern California, Chuck Rudolph, MEd, RD has spent the last thirteen years perfecting
his diet and nutrition strategies. Chuck has helped many elite athletes, including professional
bodybuilders, obtain their best physiques ever. In Game Over, Chuck takes you through all of
the steps in the Cut Diet including diet, training and supplementation in a 16 week showtime
program in collaboration with industry experts Marc Lobliner, President of Scivation, Inc.;
Derek Charlebois; and elite trainer Sean Kane. If you’re ready to take your physique to the
next level for a show or even just to show some abs this summer, Game Over is the guide
you need!
“Chuck Rudolph, MEd, RD provides a unique and non-traditional approach for attaining a
leaner physique. This information won’t be found in that dietetics manual collecting dust
on your bookshelf ! So read Chuck’s Game Over: The Final Showtime Cut Diet You’ll Ever
Need! and see if it brings you one step closer to the physique you want.”
-Jose Antonio, Ph.D., CEO of the International Society of Sports Nutrition
$19.95
WWW.CUTDIET.COM

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VOLUME THREE

THE FINAL SHOWTIME CUT DIET YOU’LL EVER NEED!

By Chuck Rudolph, MEd, RD

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

By Chuck Rudolph, MEd, RD

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

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

Chapter 1: Building Your Best Body Efficiently

Chapter 2: The Three Corners of the Results Pyramid:

Chapter 3: Cut Diet Principles

Chapter 4: Striation Training System (STS)

Chapter 5: Essential Cut Diet Supplementation

Chapter 6: The Cut Diet

Chapter 7: Dialing it in for The Big Day—Chuck Rudolph Re-

Building Your Best Body Efficiently

How I Found the Cut Diet

Building Your Best Body Efficiently 9

The Three Corners of the Results Pyramid:

The Most Important Component—Synergy

We have all heard it before, “Diet is the most important

The Big Hoax

“Lose 10 pounds in two weeks!” “Eat what you want and

Cut Diet Principles

The History and Failure of Fad Diets

Low Carbohydrate, Low Fat, The Grapefruit Diet, The

As stated before, the problem with low carbohydrate diets

Never Combine Carbohydrates and Protein

The fact of the matter is, by utilizing this approach, the

Fat = STORED ENERGY.

“Good Fats” AKA EFAs (Essential Fatty Acids) are

Why are EFA's important?

A type of carbohydrate but cannot be digested by the hu-

• Fibrous veggies we recommend are the green ones like

Thermogenesis is the state every individual who has ever

The Keys to Burning Fat all day long

Control insulin levels

• Never skip a meal: We don’t care if meal one was at the

• Eat good fat with every meal, especially carbohydrate

• Do not combine carbohydrates and protein alone, this

• Your body's pH level is slightly alkaline, with a normal

• When you cannot add fat or vegetables to your meals,

Vegetables Fruits Fats & Oils

General Guidelines: Stick to salads, fresh vegetables and

Grapefruit—The Great Fruit

We recommend obtaining your carbohydrates in every meal

Just Say “NO” to the Post Workout Insulin Spike

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

Here are some other keys to the Cut Diet:

1. Drink Plenty of Water. Try to drink eight glasses of

3. YOU MUST EAT to lose weight. Starving

4. Choose fresh, wholesome foods. Try to purchase

Cut Diet Principles 25

In recent years BCAA supplementation has come back into

For simplicity and a rough estimate, we have divided

High body fat (15%+) Endomorph = 28-31 calories/kg

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

For example, a 180lb male at 22% body fat who is a mesomorph

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

16 Weeks for Contest Shape?

The Cut Diet is VERY effective for getting someone ready