My Original Complete Cutting Plan: Ross Dickerson 10 Weeks
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MY ORIGINAL COMPLETE CUTTING PLAN Ross Dickerson
10 Weeks
Table of Contents INTRODUCTION FROM ROSS
3
TRAINING
4
TRAINING GUIDELINES
5
PROGRAM 1
8
PROGRAM 2
13
PROGRAM 3
18
PROGRAM 4
24
PROGRAM 5
29
CALFS
34
ABS
35
CARDIO
42
DIET
47
FOOD TYPES AND PORTION SIZES
51
STANDARD DAILY MEAL PLANS
53
CARB CYCLING
55
CARB CYCLING MEAL PLANS
56
DIET Q & A
64
SUPPLEMENTS
65
TERMS AND CONDITIONS
68
Introduction Hi guys So many of you have asked for my Original Cutting Plan so here it is! First released in 2014/2015, it’s pretty intense and is great for people who want quick results with an intense variation on my unique carb cycling. FIVE separate training programs to be performed in a specified sequence, including my take on a GVT week. I have added my video feature, now standard in my recent plans, so that by clicking on each exercise you are linked to a video of me showing how to perform the exercise and providing tips on technique and form. This will provide a fresh training regime to continue your cutting goals if you have already used one of my other
plans, or if you are starting out on your first cut then you won’t be disappointed! Enjoy and don’t forget you can email me with questions : [email protected]
Ross
TRAINING
Guidelines for Resistance Training
Give 100% every time and be the hardest working person in your gym
Keep “Safe” form at all times – it does not have to be strict form and it is OK to lose some form to lift heavier – but always be safe, and keep the fundamental shape - no swinging weights and avoid temptation to use your whole body to lift as it defeats the object of working specific muscles and will likely result in injury
Always warm up as shown in each program – use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them
Always aim for the number of reps stated in the program for each working set, aiming to reach failure – it may take some time to figure out the right weight to use to hit failure at the right time but that comes with practice and knowing your own limits. Recommended weights to use are not included as it will vary for everyone
As you go through the plan, getting stronger, the weights you lift will increase but number of reps stays the same
If you hit failure before the number of reps stated, just use “Rest Pause” (put the weight down, rest for 515 seconds and then try again to complete the reps, always with safe form)
Rest 60-90 secs between Sets and 2-3 minutes between Exercises
Tempo, i.e. the rhythm and timing for each exercise is important, and by varying this you will work your muscles in different ways. Follow the tempos as shown. An example of how to use tempo is as follows:
Bench press: 1-0-2 means 1 second lifting the weight, followed by lowering the weight slowly to a count of 2 seconds
Drop-sets: Drop Sets : Perform stated reps then drop weight and perform stated reps again. This is ONE complete set. Triple Drop Sets : Perform stated reps then drop weight, and perform stated reps again, drop weight again and perform stated reps. one more time. This is ONE complete set.
Supersets: Perform 2 consecutive exercises for specified number of reps with no rest between. Then rest at the end of the 2 exercises for 60-90 seconds, then repeat for as many sets as stated. At the end of the superset rest 2-3min before moving onto the next exercise. Tri-Sets are simply Supersets with 3 exercises included. So perform 3 consecutive exercises for specified number of reps with no rest between
How to Run this Training Plan for 10 Weeks There are 5 Programs. Complete them in this sequence: Plan Week
1
2
3
4
5
6
7
8
9
10
Program
1
2
3
1
2
3
4
5
4
5
This is a guide to how you should fit your sessions in each week. This is flexible and you can move days around to suit you. For example, you could start your week’s training on a Tuesday because you like to have your Rest day on a Monday, or if you cannot train 6 days a week then add Cardio Abs in after another session but try to leave 2 days between Abs sessions. Programs 1, 4 & 5
Program 2
Program 3 (GVT)*
Day
Muscle Groups
Day
Muscle Groups
Day
Muscle Groups
Monday
Quads & Hams
Monday
Chest & Biceps
Monday
Chest
Tuesday
Chest & Triceps
Tuesday
Quads & Hams
Tuesday
Legs
Wednesday
Weighted Abs
Wednesday
Weighted Abs
Wednesday
Weighted Abs
Thursday
Back & Biceps
Thursday
Back & Triceps
Thursday
Back
Friday
Shoulders/Traps
Friday
Shoulders/Traps
Friday
Shoulders/Traps
Saturday
Cardio Abs
Saturday
Cardio Abs
Saturday
Arms
Sunday
Rest
Sunday
Rest
Sunday
Rest
* German Volume Training - In GVT week there is no Cardio Abs day
The Calfs Routine at the end of this Training section can be added in at the end of any gym session 2-3 times a week. Rotate the 3 sessions.
Program 1
Program 1: Quads & Hams
Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
4
6-8
2-1-2
90
Leg Extensions
4
8-10
1-1-4
90
Front Squats OR Kettle Bell Front Squats OR DB Front Squats
3
8-10
2-1-2
90
Leg Press
3
8-10
1-1-4
90
WARM UP
Leg Curls
3
Hams
Stiff Leg Dead Lifts *
4
6-8
2-1-2
90
Leg Curls
3
8-10
1-1-4
90
Walking Lunges
2
10 each leg
1-0-1
90
WARM UP
Quads
* Slightly bent legs, but not locked
Reps
Tempo
Rest
No Failure increasing weight each set
Program 1: Chest & Triceps
Exercise
Sets
WARM UP
DB Incline Chest Press
3
Chest
DB Incline Chest Press
4
6-8
1-1-4
90
DB Incline Fly
3
8-10
2-1-2
90
DB Flat Bench Press
4
6-8
1-1-4
90
Cable Fly
3
8-10
2-1-2
90
Weighted Tricep Dips
3
6-8
2-1-2
90
Skull Crushers
4
6-8
1-1-4
90
Cable Straight Bar Push Downs
3
8-10
1-1-4
90
Triceps
Reps
Tempo
Rest
No Failure increasing weight each set
Program 1: Back & Biceps
Exercise
Sets
WARM UP
Lateral Pull Down
3
Back
Pull Ups (wgt held between legs)
4
6-8
2-1-2
90
Close Grip Pull Down
3
8-10
1-1-4
90
T-Bar Row
4
6-8
2-1-2
90
Seated Row
3
8-10
1-1-4
90
Cable Straight Arm Push Downs
3
8-10
1-1-4
90
Olympic Bar Curls
4
6-8
1-1-4
90
Seated DB Curls
3
8-10
1-1-4
90
Biceps
Reps
Tempo
Rest
No Failure increasing weight each set
Program 1: Shoulders & Traps
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Military Press
3
Shoulders
Military Press
4
6-8
2-1-2
90
Lateral Raises
3
8-10
1-1-4
90
DB Shoulder Press
4
6-8
2-1-2
90
DB Front Raises
3
8-10
1-1-4
90
Upright Row
3
8-10
2-1-2
90
Rear Delt Raises
3
8-10
2-1-2
90
Olympic Bar OR DB Shrugs
3
8-10
1-1-4
90
No Failure increasing weight each set
Program 2
Program 2: Chest & Biceps
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Flat Bench Press
3
Chest
Flat Bench Press
4
10
2-1-2
90
DB Fly
3
10-12
1-1-4
90
Decline DB Press
4
10
2-1-2
90
Cable Fly
3
10-12
1-1-4
90
No Failure increasing weight each set
WARM UP
EZ Bar Curls
Biceps
EZ Bar Curls
4
10
2-1-2
90
Cable Rope Curls
3
10-12
1-1-4
90
No Failure increasing weight each set
Program 2: Quads & Hams
Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
4
10
2-1-2
90
Leg Press
4
10
2-1-2
90
Leg Extensions
3
12
1-1-4
90
WARM UP
Leg Curls
3
Hams
Dead Lifts
4
10
2-1-2
90
Leg Curls
4
12
1-1-4
90
WARM UP
Quads
Reps
Tempo
Rest
No Failure increasing weight each set
Program 2: Back & Triceps
Exercise
Sets
WARM UP
Seated Row
3
Back
T-Bar Row
4
10
2-1-2
90
Upper Back Row
3
12
1-1-4
90
Lateral Pull Down
4
10
2-1-2
90
Single Arm Close Grip Pull Down
3
12
1-1-4
90
Tricep Bench Dips
4
10
2-1-2
90
DB Overhead Extensions
3
12
1-1-4
90
Tricep Cable Rope Extensions
3
12
1-1-4
90
Triceps
Reps
Tempo
Rest
No Failure increasing weight each set
Program 2: Shoulders & Traps
Exercise
Sets
Reps
Tempo
Rest
WARM UP
DB Shoulder Press
3
Shoulders
Arnold Press
4
10
2-1-2
90
Smith Machine Shoulder Press
3
12
2-1-2
90
Lateral Raises
3
12
2-1-2
90
Rear Delt Raises
3
12
2-1-2
90
Smith Machine Shrugs
4-5
12
2-1-2
60
No Failure increasing weight each set
Program 3
Program 3: Legs
WARM UP
Legs
Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
5
10
2-1-2
90
Leg Press
5
10
2-1-2
90
Leg Extensions
3
15
1-1-4
90
Stiff Leg Dead Lifts*
5
10
2-1-2
90
Walking Lunges
3
10
2-1-2
90
Leg Curls
3
15
1-1-4
90
* Slightly bent legs, but not locked
Reps
Tempo
Rest
Program 3: Chest
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Bench Press
3
Chest
Bench Press
5
10
2-1-2
90
DB Flat Bench Press
5
10
2-1-2
90
Machine Fly
3
15
1-1-4
90
Weighted Dips
10
10
2-1-2
90
Decline Cable Fly
3
15
1-1-4
90
No Failure increasing weight each set
Program 3: Back
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Seated Row
3
Back
T-Bar Row
5
10
2-1-2
90
Seated Row
5
10
2-1-2
90
Upper Back Row
3
15
1-1-4
90
Lateral Pull Down
10
10
2-1-2
90
Straight Arm Push Down
3
15
1-1-4
90
No Failure increasing weight each set
Program 3: Shoulders
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Military Press
3
Shoulders
Military Press
10
10
2-1-2
90
Lateral Raises
3
15
1-1-4
90
EZ Bar Upright Row
5
10
2-1-2
90
Cable Rope Upright Row
5
10
2-1-2
90
Rear Delt Raises
3
15
1-1-4
90
No Failure increasing weight each set
Program 3: Arms
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Cable Straight Bar Push Downs
3
Triceps
Weighted Bench Dips
10
10
2-1-2
90
Cable Rope Extensions
3
15
1-1-4
90
WARM UP
EZ Bar Curls
3
Biceps
EZ Bar Curls
10
10
2-1-2
90
Cable Rope Curls
3
15
1-1-4
90
No Failure increasing weight each set
No Failure increasing weight each set
Program 4
Program 4: Chest & Triceps
WARM UP
Chest
Supersets
Triceps
Exercise
Sets
DB Fly
2
Machine Press
2
DB Incline Fly
4
10-12
2-1-2
90
DB Incline Press
4
10-12
2-1-2
90
Decline Bench Press
3
10-12
2-1-2
90
Machine Fly
3
10-12
2-1-2
90
Machine Press (Triple Drop Sets* )
3
12 drop (36 total)
1-0-1
90
Skull Crushers
3
10-12
2-1-2
90
Single Arm Cable Extensions
3
2-1-2
90
Cable Straight Bar Push Downs (Triple Drop Sets* )
3
2-1-2
90
Supersets
Reps
Tempo
Rest
No Failure increasing weight each set No Failure increasing weight each set
10-12 each arm 12 drop (36 total)
* Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform 12 more reps. This is ONE complete set.
Program 4: Back & Biceps
Exercise
Sets
WARM UP
Upper Back Row
3
Back
Upper Back Row
4
10-12
2-1-2
90
Lateral Pull Down
4
10-12
2-1-2
90
Straight Bar Push Down
3
10-12
2-1-2
90
T-Bar Row
3
10-12
2-1-2
90
DB Pull Overs
3
12-15
2-1-2
90
3
10-12
2-1-2
90
DB Hammer Curls
3
10-12
2-1-2
90
Double Arm Cable Bicep Curls (Triple Drop Sets* )
3
12 drop (36 total)
2-1-2
90
Supersets
Biceps Supersets
Olympic Bar Curls OR EZ Bar Curls
Reps
Tempo
Rest
No Failure increasing weight each set
* Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform 12 more reps. This is ONE complete set.
Program 4: Quads & Hams
Exercise
Sets
WARM UP
Leg Extensions
3
Quads
Leg Extensions
4
10-12
2-1-2
90
Squats
4
10-12
2-1-2
90
Front Squats using DB, Kettle Bells or Olympic Bar
3
10-12
2-1-2
90
Leg Press
3
10-12
2-1-2
90
Lunges
3
10-12
2-1-2
90
Dead Lifts
3
10-12
2-1-2
90
Leg Curls (Triple Drop Sets* )
3
12 drop (36 total)
2-1-2
90
Supersets
Hams Supersets
Reps
Tempo
Rest
No Failure increasing weight each set
* Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform 12 more reps. This is ONE complete set.
Program 4: Shoulders
Exercise
Sets
WARM UP
Lateral Raises
3
Shoulders
Lateral Raises
4
10-12
2-1-2
90
DB Shoulder Press
4
10-12
2-1-2
90
DB Front Raises
3
10-12
2-1-2
90
Smith Press
3
10-12
2-1-2
90
3
12 drop (36 total)
2-1-2
90
3
10-12
2-1-2
90
3
10-12
2-1-2
90
Supersets
Supersets
Rear Delt Raises (Triple Drop Sets*) Smith Machine OR Olympic Bar Shrugs DB or Plate Shrugs
Reps
Tempo
Rest
No Failure increasing weight each set
* Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform 12 more reps. This is ONE complete set.
Program 5
Program 5: Chest & Triceps
Exercise
Sets
WARM UP
Incline Smith Chest Press
3
No Failure increasing weight each set
Chest
Incline Smith Chest Press
4
10-12
2-1-2
90
DB Incline Fly
4
10-12
2-1-2
90
Flat DB Press
3
10-12
2-1-2
90
Machine Fly
3
10-12
2-1-2
90
Close Grip Chest Press (Drop Sets*)
2
WARM UP
Overhead DB Extensions
3
Triceps
Overhead DB Extensions
3
10-12
2-1-2
90
Cable Rope Extensions
3
10-12
2-1-2
90
Supersets
Supersets
Reps
Tempo
Rest
12 drop 2-1-2 90 (24 total) No Failure increasing weight each set
Supersets
* Perform 12 reps then drop weight and perform 12 more reps. This is ONE complete set.
Program 5: Back & Biceps
Exercise
Sets
WARM UP
Lateral Pull Down
3
Back
Lateral Pull Down
4
10-12
2-1-2
90
Upper Back Row
4
10-12
2-1-2
90
T-Bar Row
3
10-12
1-1-4
90
3
10-12
2-1-2
90
2
12 drop (24 total)
1-1-4
90
EZ Bar Curls
4
10-12
2-1-2
90
Cable Rope Curls (Triple Drop Sets**)
3
12 drop (36 total)
2-1-2
90
Supersets
Supersets
Biceps
Cable Straight Arm Push Downs Close Grip Pull Down (Drop Sets*)
Reps
Tempo
Rest
No Failure increasing weight each set
* Drop Sets: Perform 12 reps then drop weight and perform 12 more reps. This is ONE complete set. * * Triple Drop Sets: Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform 12 more reps. This is ONE complete set.
Program 5: Quads & Hams Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
4
10-12
2-1-2
90
Leg Extensions
4
10-12
2-1-2
90
Front Squats OR Kettle Bell Front Squats OR DB Front Squats
3
10-12
2-1-2
90
Single Leg Extensions
3
2-1-2
90
Leg Press (Drop Sets)
2
1-0-1
90
WARM UP
Leg Curls
3
No Failure increasing weight each set
Hams
Leg Curls
3
10-12
2-1-2
90
Dead Lifts
3
10-12
2-1-2
90
WARM UP
Quads Supersets
Supersets
Reps
12-15 (each leg) 12 drop (24 total)
Tempo
Rest
* Drop Sets: Perform 12 reps then drop weight and perform 12 more reps. This is ONE complete set.
Program 5: Shoulders & Traps
WARM UP
Shoulders Supersets
Supersets
Supersets
Exercise
Sets
DB Shoulder Press
2
No Failure increasing weight each set
Lateral Raises
2
No Failure increasing weight each set
DB Shoulder Press
4
10-12
2-1-2
90
Lateral Raises
4
12-15
2-1-2
90
EZ Bar Upright Row
3
10-12
2-1-2
90
Rear Delt Raises
3
12-15
2-1-2
90
2
12 drop (24 total)
1-0-1
90
3
10-12
2-1-2
90
3
10-12
2-1-2
90
Plate Front Raises (Drop Sets) Olympic Bar OR Smith Machine Shrugs Plate or DB Shrugs
Reps
Tempo
Rest
* Drop Sets: Perform 12 reps then drop weight and perform 12 more reps. This is ONE complete set.
Calfs Perform a session 2-3 times a week, rotating sessions, adding to end of your workout Exercise
Sets
WARM UP
Leg Press Calf Raises
3
No Failure increasing weight each set
Session 1
Leg Press Calf Raises
4
10-12
1-1-4
90
Calf Raise Machine
4
12-15
2-1-2
90
Leg Press Calf Raises
5
10
2-1-2
90
Calf Raise Machine
5
10
2-1-2
90
Calf Raise Machine
4
12-15
2-1-2
90
Leg Press Calf Raises
4
12-15
2-1-2
90
Calf Raise Machine (Drop Sets)
2
15 drop (total 30)
1-0-1
90
Session 2
Session 3 Supersets
Reps
Tempo
Rest
Abs
Abs : Introduction
One Cardio Abs session per week and One Weighted Abs session per week Cardio Abs There are 2 routines, entitled Program 1 and Program 2. Rotate these , performing alternate weeks throughout the course of the 10 weeks
Weighted Abs There are 3 routines, Program 1, Program 2 and Program 3. Perform them in this order for the 10 weeks of the plan: 1, 2, 1, 2, 1, 2, 3, 1, 2, 3
Cardio Abs – Program 1 This session should take around 30 minutes and leave you dripping with sweat. Make sure you perform all exercises in a group (Abs 1 and 2) before resting. If you manage to do all the reps with good form and without failure, then simply increase the number of reps of the specific exercise. If you struggle for time in the gym then you can always split this program up. For example, put each section at the end of a resistance day in the gym.
Exercise
Reps
WARM UP
Lower Crunch
3 – no failure
Abs 1
Hanging Leg Raises
15-20
TRX OR Normal Squat Thrusts
20-30
Swiss Ball Upper Crunch
15-20
Russian Twists
20-30
Rest Abs 2
Rest
Perform above 4 exercises then rest 30 seconds. Repeat 3 times V-Sit Crunches
15-20
Criss Cross (Bicycle)
20-30
Mountain Climbers
20-30 each leg
Perform above 3 exercises then rest 30 seconds. Repeat 3 times
Cardio Abs - Program 2 This session should take around 30 minutes and leave you dripping with sweat. Make sure you perform all exercises in a group (Abs 1 and 2) before resting. If you manage to do all the reps with good form and without failure, then simply increase the number of reps of the specific exercise. If you struggle for time in the gym then you can always split this program up. For example, put each section at the end of a resistance day in the gym.
Exercise
Reps
WARM UP
V-Sits
3 – no failure
Abs 1
V-Sits
20-25
TRX OR Floor Mountain Climbers
25-30
Russian Twists
20-25
TRX OR Normal Squat Thrusts
25-30
Rest Abs 2
Rest
Rest
Perform above 4 exercises then rest 30 seconds. Repeat - 3 times Criss Cross (Bicycle)
25-30
High Knees
30-50
Machine Abs Crunch
25-30
Perform above 3 exercises then rest 30-60 seconds if needed. Repeat 3 times Plank
30 seconds
Side Plank
30 seconds each side
Perform above 2 exercises then rest 30 seconds if needed. Repeat 3 times
Weighted Abs - Program 1 In Program 1 keep the eccentric part of the exercises slow and controlled ( 3-4 sec eccentric, 1 sec concentric)
Program 1
Really focus on keeping form strict and using your abdominals to lift the weight not other parts of your body such as the hip flexors when performing Hanging Leg Raises.
Rest
Exercise
Sets
Reps
Hanging Leg Raises (weighted)
4
8-10
Hanging Leg raises with Twists
3
8-10
Cable Rope Crunch
4
8-10
Decline Bench Oblique Crunch
3
12-15 each side
Abs Machine
3
10-12
-
-
60 seconds between sets; 90-120 seconds between exercises
Weighted Abs – Program 2
In Program 2 the reps have increased so the eccentric changes to roughly the average working pace (2 sec eccentric, 1 sec concentric)
Program 2
Be strict with tempo as it’s key to keeping it fresh and constantly be putting new loads on the abdominal area.
Rest
Exercise
Sets
Reps
Hanging Leg Raises with Twists
4
10 each side
Decline Bench Oblique Crunches
4
12-15 each side
Hanging Leg Raises
3
12-15 each side
Cable Rope Crunch
3
20
Abs Machine
3
25-30
-
-
60 seconds between sets; 90-120 seconds between exercises
Weighted Abs - Program 3 In Program 3, two Supersets are introduced. This will really get your blood pumping and heart racing. Both exercises must be performed straight after each other with a slight rest in between each set (Both the eccentric and concentric part of the exercises need to be around 1 sec).
Triple Drop Set: Perform 15-20 reps and then drop the weight, perform a further 15-20 reps, drop the weight again and perform 15-20 more reps. This is One set. Rest for 60 secs. Repeat for 3 sets. Work to failure on both parts of the drop set. It is really important that you focus on the technique of each exercise to make sure you are giving the abdominal area an efficient workout.
Exercise
Sets
Reps
Hanging Leg Raises with Twist
4
15-20
Decline Bench Oblique Crunches
4
15-20
Hanging Leg Raises
3
12-15
Cable Rope Crunch
3
15-20
Abs Machine
3
15-20
-
-
Program 3
Supersets
Supersets
Triple Drop Set
Rest
60 seconds between sets; 90-120 seconds between exercises
CARDIO
Introduction
•
Cardio sessions can be performed on any piece of cardio equipment, but I find spinning bike and running are most effective. Try to vary so also include stationary bike, rowing, treadmill, etc. (Ideally stay away from the cross-trainer).
•
After each session you should be dripping with sweat and feel you have given your all.
•
Increase the resistance on the bike and rowing machine, and the incline on the treadmill to make it harder as you progress. Make sure you are doing this as you should always be pushing yourself further.
•
There are 3 differently formatted sessions to be performed each week for the first 6 weeks. However, during the last 4 weeks of your 10 week plan, perform Session 3 only, 3 times per week. If you feel comfortable earlier than Program 7, you can move to this earlier.
•
This type of training is highly effective in burning fat. It helps speed up your natural metabolism and is known to continue burning calories for up to 12 hours after completion.
•
Cardio routines can be done on rest day, abs day or after a workout
Session 1
5 Minute Warm Up
Slowly increase speed but only up to a working rate of 50% of max effort
10 Minute Working
Phase 1: (5 mins) • 15 seconds as fast as you can i.e. 100% effort • 30 seconds recovery (keep moving very slowly) Phase 2: (5 mins) • 30 seconds as fast as you can i.e. 100% effort • 60 seconds recovery (keep moving very slowly)
5 Minute Cool Down
•
Slowly decrease speed each minute, gradually lowering your heart rate
Session 2
5 Minute Warm Up
Slowly increase speed but only up to a working rate of 50% of max effort
15 Minute Working
• • •
30 seconds as fast as you can i.e. 100% effort 60 seconds recovery (keep moving very slowly) Repeat until 15 minutes is up
5 Minute Cool Down
•
Slowly decrease speed each minute, gradually lowering your heart rate
Session 3
5 Minute Warm Up
Slowly increase speed but only up to a working rate of 50% of max effort.
20 Minute Working
Use ratio of 1:2 working time to recovery time. • Start at 15 second working and 30 second recovery • Repeat but increase working time by 5 seconds and recovery time by 10 seconds each time • Once you reach 30 second working and 60 second rest, start going back down i.e. 25 working and 50 rest, and so on until you reach 15 and 30. • Keep repeating this cycle until you have competed 20 minutes.
5 Minute Cool Down
•
Slowly decrease speed each minute, gradually lowering your heart rate.
DIET
Overview and General Tips
OVERVIEW •
This diet plan is based on 4 weeks steady diet, followed by 6 weeks of carb cycling
•
For the first 4 weeks get into the routine of healthy eating, experimenting with different foods and getting used to preparing food in advance. Try different recipes from my website. Introduce a CHEAT MEAL on one day per week from Week 1, replacing one main meal from that day. (A Cheat Meal comprises a main course and dessert of your choice.)
•
From Week 5, the diet moves into a 7 day carb cycle. You can start the cycle on any day of the week to adapt it to your lifestyle. For example if you like to have your cheat meal on a Saturday – pizza, ice cream and a movie – then start your cycle on a Tuesday so that Cheat Meal Day (Day 4) lands on a Saturday.
TIPS •
Use the food plan as your guide when to put carbs in and take them out
•
Remember it is always easier to prepare your food for each day. It is easy to end up buying something “off-plan” because it’s convenient!
•
Avoid sauces as a they carry a lot of fat, sugar and salt – make your own without the additives – see my recipes for some examples.
•
Post-workout shake: Depending on what time you train will dictate when you have this. Simply swap the shake for whatever meal is around the time of your session and have the other meal at another time.
•
Try and stick to the food as this is more important than the training….. Remember Training 30% /Diet 70%
•
Mix up your meats, fish, vegetables, nuts, and carbs but keep red meat to twice a week max and always healthy natural foods.
•
Keep the protein lean (chicken, turkey, pork and beef with fat trimmed off, tuna)and the vegetables green.
•
Make sure you are having protein shakes mainly on training days and post workout. This diet plan is all about peeking your metabolism with high carb days followed up by low carb days which helps to burn through those hard to lose bits of fat.
My Diet Rules 1.
Eat clean. Virtually nothing processed from tin, a jar, or a packet. If the product has more than one or two ingredients. Stay away from it. The only ingredient an apple has is an apple, so it’s fine to eat - do you get me?
2.
No calorie counting and no macro counting. The diet is based on cooking and eating foods in their natural state. Macro and calorie counting isn’t necessary. You get the right amount of nutrients by just eating the right weight of chicken or turkey or whatever the recommended food might be. Macros and calories are only useful if not on a clean diet and using food stuffs out of packets and tins. Not having to count calories or macros also makes the diet more sustainable, because who wants to count calories for the rest of their life?
3.
Try to always eat natural foods in their natural state. Lean meat (mainly chicken, turkey and some beef or pork – lean cuts with fat trimmed off); all fish, of which some should be oily; vegetables, fruit, nuts (not roasted or with salt added); oats for porridge, eggs, 0% fat Greek yogurt (no/low sugar added), skimmed milk. The closer you can stick to food in its natural form, the better your results will be.
4.
Exceptions to the rule for tins/packets: tinned tuna (in spring water only), oats for porridge, frozen vegetables, 0% fat Greek yogurt. These are all foods that come in packaging but have nothing added.
5.
Cooking should be kept plain but most of the time avoid adding sauces. Sauces in jars or packets always have added sugar and can cause havoc with your diet without you even knowing. Make your own sauces from scratch or use dry spices and herbs for flavouring.
My Diet Rules
6.
Recipes provided are suggested meals for some evenings but keep most of your meals plain using the basic cooking guidelines.
7.
Aim for 90% clean eating – so for example in a week of plan foods: 1 cheat meal, a couple of slices of wholemeal bread or tortilla.
8.
Avoid wheat based foods even if you’re not sensitive to gluten as can make you feel bloated and therefore not feeling as good as you should on the diet. The main ones to avoid are pasta and bread.
9.
Always drink plenty of water. The amount will vary for everyone and some of your water you will get from the food you eat. Drink more when you’re working out and doing your cardio sessions. You can drink some tea and coffee if desired in moderate quantities. I would suggest 1-2 cups per day maximum. Green tea is great, but remember it still contains caffeine. Herbal teas can be drunk more often and are a great inhibitor of cravings for sweet things.
10. The
objective is to lose body fat slowly while eating a healthy diet. This is the most sustainable way and you are less likely to gain weight again. This will gradually get your body into the healthy way of eating. If you were eating a lot of sweet foods before this new eating plan, your body will gradually get used to not having them. Or if you were eating a lot of fried, fatty food your body will gradually get used to not craving them.
Food Types and Recommended Portion Sizes (UNCOOKED) Carbohydrates
Grams
Meat & Fish
Grams
Oats
50g
Chicken (no skin)
200g
Wholegrain Rice
75g
Turkey
200g
Quinoa
75g
Pork (trimmed of fat)
200g
Potato (raw peeled)
200g
Lean Beef (trimmed of fat)
150g
Sweet Potato (raw unpeeled)
200g
Lamb (trimmed of fat)
150g
2 pieces
Oily Fish (Salmon, trout, tuna, etc.)
175g
Grams
White Fish (Cod, bass, plaice, sole, tilapia, halibut, haddock, etc.)
200g
Ryvita or Rice Cakes
Vegetables Green Vegetables (Broccoli, Green Beans, Asparagus, Leeks, Kale, etc.)
300g
Tomatoes
200g
Red/Green Peppers
100g
Other
Grams
Cottage Cheese
250g
0% Fat Greek Yogurt
150g
Fruit & Nuts
Approx. Portions
Apple, Pear. Peach, Orange
1 medium
Berries
150g
Melon – all types
120g
Grapefruit
½ large
Nuts (Almonds, Cashews, etc.)
30g
Mixed Seeds
25g
Occasional Foods
Only eat from this list 1 or 2 portions per week per food group. If you do eat more items from this list and find you are not losing weight, then cut down on these.
Fats:
Other Vegetables:
(Total serving size of 125g) Carrots (75g) Parsnips (50g) Turnips (50g) Peas (50g) Corn (50g)
Carbs:
Wholegrain pasta (70g) Cous cous (80g) Quinoa (85g) Wholegrain bread (low added sugar) (2 medium slices)
Nuts such as walnuts and brazils (30g)
Fruit:
Bananas (1 medium) Pears (1 small/medium) Oranges (1 medium/large or 2-3 satsumas) Peaches (1 medium) Grapes (70g)
STANDARD DAILY MEAL PLANS
Daily Food Plan – First 4 Weeks Time/Meal Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Snack
Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake Meat or Fish (Chicken, Beef, White Fish, Oily Fish)
Meal 2:
Healthy Carb (Sweet Potato . Wholegrain Rice, Wholemeal Pasta, Cous Cous) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Snack
Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Healthy Carb (Sweet Potato, Wholegrain Rice, Wholemeal Pasta, Cous Cous) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Late Night/PreBedtime: PLUS
Casein shake OR Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Daily Food Plan : Weeks 5 thru 10 : 7 day Carb Cycle Day 1: High Carbs (HC) : Clean carbs with your three main meals. Day 2: No Carbs (NC) : No carbs with any meal Day 3: Low Carbs (LC) : Carbs only at breakfast. Day 4: HC + Cheat Meal : Carbs three times during the day; one meal anything you choose. Day 5: No Carbs (NC) : No carbs with any meal Day 6-7: Low Carbs (LC) : Carbs only at breakfast. Follow the food plan until you are into the routine of eating better. It takes diet to the next level so if you only stick to the approximate food outline it’s still OK. Use the tips below to make it easier!
DIET/RECIPE TIPS: • • • • • • •
Increase natural fats on NO CARB days – nuts, seeds, half an avocado, also more protein I use cottage cheese to liven up a dry uninteresting meal or snack – onion and chives is a good one Keep variety in your eating – there are plenty of ways to liven up the basic diet. I have included a few examples at the end of this section or visit my website for more recipes, updated regularly However, keep the majority of meals plain – e.g. have a plain mid-day meal, but use my recipes for the evening Shop for all your key ingredients each week so you can always pull together a meal at short notice Don’t be afraid to make substitutes in recipes, (as long as clean and within your daily allowances) Cravings can be especially difficult in the evenings - try cup of tea (green, camomile, peppermint, etc – or even regular English Tea) to curb the desire to go off plan
Day 1 : High Carbs Time/Meal Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Snack
Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake Meat or Fish (Chicken, Beef, White Fish, Oily Fish)
Meal 2:
Healthy Carb (Sweet Potato . Wholegrain Rice, Wholemeal Pasta, Cous Cous) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Snack
Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Healthy Carb (Sweet Potato, Wholegrain Rice, , Quinoa) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Late Night/PreBedtime: PLUS
Casein shake OR
Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 2 : No Carbs Time/Meal Meal 1: Snack
Meal 2:
Snack
Meal 3:
Late Night/PreBedtime: PLUS
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit) Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Oily Fish) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Casein shake OR Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 3 : Low Carbs Time/Meal Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Snack
Meal 2:
Snack
Meal 3:
Late Night/PreBedtime: PLUS
Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Oily Fish) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Casein shake OR Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 4 : High Carbs + Cheat Meal Time/Meal Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Snack
Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake
Meal 2:
CHEAT MEAL – Main course and dessert e.g. pizza and ice cream; fish & chips and cheese cake (Either as Meal 2 or if preferred can swap with Meal 3)
Snack
Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Healthy Carb (Sweet Potato, Wholegrain Rice, , Quinoa) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Late Night/PreBedtime: PLUS
Casein shake OR Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 5 : No Carbs Time/Meal Meal 1: Snack
Meal 2:
Snack
Meal 3:
Late Night/PreBedtime: PLUS
4 egg whites, 2 egg yolks scrambled
1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit) Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Oily Fish) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Casein shake OR Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 6-7 : Low Carbs Time/Meal Oats
Meal 1:
Snack Meal 2:
Snack
Meal 3:
Late Night/PreBedtime: PLUS
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit) Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Oily Fish) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Casein shake OR
Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Additional Fat Reduction Option
If the 7 day cycle is not allowing you to drop as much fat as required, you can move to a 9 day carb cycle during the last few weeks of the 10 week plan: Day 1: High Carbs (HC) : Clean carbs with your three main meals. Day 2: No Carbs (NC) :
No carbs with any meals.
Day 3-4: Low Carbs (LC) :
Carbs only at breakfast.
Day 5: HC + Cheat Meal : choose.
Carbs three times during the day; one meal anything you
Day 6: No Carbs (NC) : No carbs with any meals Day 7-9: LC : Carbs only at breakfast or no carbs. Overall this will reduce your carb intake but keep the carb cycle in place
My Top Diet Tips
1.
Cook food in bulk for storage in fridge for 2-3 days, or in freezer for longer so you have meals to take to work or college.
2.
Invest in a variety of Tupperware containers for taking food with you to work or college. Then you have no excuses for eating off plan!
3.
Always have packets of raw nuts and an apple with you for snacks when needed.
4.
Never ever miss breakfast.
5.
Don’t try to get by eating less than recommended – you need all the nutrients from the recommended foods and you could lose too much weight too fast.
6.
Stick to lower sugar fruits such as apples and berries and melons. Avoid peaches, mangos and grapes. Bananas only in moderation – one or two a week.
7.
Green vegetables can be eaten in large portions – broccoli, asparagus, kale, spinach etc. but carrots and other root vegetables such as parsnips and turnips should only be eaten in small quantities because of their sugar levels. • Mix up the foods you eat to get the best variety of nutrients – eat different fruits, different veg and try to eat fish a few times each week
DIET Q & A : a few questions I often get asked Q Why are the weights provided for foods before cooking? Typically, the weight of different foods changes when cooked according to the type of food and how it is cooked. For example, rice absorbs water as it cooks and the cooked weight will be greater than raw, and how much greater, according to how long rice is cooked for and therefore how much water it absorbs. Conversely, chicken when grilled or roasted will lose water and a little fat as it cooks, so will end up weighing less than the raw weight. The only consistent way to weigh food is therefore in its raw state. Q Why don’t you recommend wheat based foods? Many people have some level of intolerance to wheat based foods (the gluten contained in wheat), but even those who don’t find they can leave them feeling bloated. Also many wheat-based products are processed – most pastas, bread, cereals – and have sugar added. So I have included a few wheat based foods as “occasional” foods – use sparingly, a couple of times a week. Q Why can’t I use sauces even in small quantities? Sauces from jars and packets almost always have sugar added (and usually salt too). The amounts used soon add up and can end up consuming considerable amounts of hidden sugars (empty calories). Make your own simple sauces to liven up your food using vegetables, herbs and spices. Q Why do you recommend discarding some of the egg yolk when eating eggs? Eggs are a great source of protein, but come with the downside of a concentration of fat (and cholesterol) in the yolk. So eating a lot of eggs can mean you take on too much fat alongside the protein. If you discard 2-3 yolks if eating 4-5 eggs, then you are reducing the fat content while keeping the benefit of additional protein from the egg whites. Q Why don’t I need to count calories or macros? My diet doesn’t work by counting calories/macros. I devised my own diet when I found I had no patience for counting macros or calories and needed something simple to follow - it works by eating the right quantities of clean food i.e. not processed - nothing out of a packet/ tin. Macro/calorie counting isn’t necessary - you get the right amount by just eating the right weight of chicken or turkey etc. Macros/calories may be useful if not on a clean diet and using food stuffs out of packets and tins. You just need to follow the diet as it is in the plan and monitor yourself carefully. Weigh in once a week - same time, same day, same place, same scales, preferably when you first get up and haven’t eaten anything. Otherwise daily fluctuations make it confusing. Everyone is different but it’s not just about height/weight/metabolism but also about lifestyle active vs non-active job, other sports played. No-one can calculate the exact calories or macros you personally need.
Supplements This is my simple approach to supplements for maximum effect while cutting. I have developed this plan from trying out different combinations and this is the way that I find works best. MORNING (MEAL 1 / BREAKFAST) Optional • Mix 1 scoop of chocolate whey protein or chocolate casein with porridge oats. Mix with 50% water and 50% skimmed milk.
POST WORKOUT SHAKE • 1 scoop of whey protein with water. PRE- AND POST-WORKOUT • BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout. I note you said your whey protein contains BCAAs so these are optional LATE NIGHT SNACK BEFORE BED • 1 scoop of chocolate casein with water (optional – you can have cottage cheese instead)
I am very excited and proud to now be sponsored by Morellifit! I have already started using their great supplements and Michael Morelli’s philosophy of natural and clean products is a great fit for me. My favourite is Vanilla!! Join me using great supplements, avoiding unnecessary additives, fillers, chemicals, artificial flavourings and colours.
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NOTE DR Physique Limited accepts no liability for any injury, loss or damage resulting from physical exercise. By following this plan you voluntarily assume the inherent risk of physical/ resistance training. Should you suffer from any medical conditions, injuries or allergies, or should you be in any doubt whatsoever, we advise you seek medical/professional advice immediately and do NOT proceed to partake in any activity. Any supplements featured within the guides are optional and must be taken in strict accordance with manufacturers’ recommendations. If in any doubt always consult a doctor. Always ensure your technique is correct and train within your own capabilities and observe any safety practices/code of conducts present within your own gym. Copyright As with all our products our Complete Cutting Plan is subject to our standard terms and conditions, disclaimer and protected by copyright, and as such any attempts to copy or duplicate; issue copies; sell, rent or lend; show or communicate this plan to other members of the public, is strictly prohibited.
10 Weeks
Table of Contents INTRODUCTION FROM ROSS
3
TRAINING
4
TRAINING GUIDELINES
5
PROGRAM 1
8
PROGRAM 2
13
PROGRAM 3
18
PROGRAM 4
24
PROGRAM 5
29
CALFS
34
ABS
35
CARDIO
42
DIET
47
FOOD TYPES AND PORTION SIZES
51
STANDARD DAILY MEAL PLANS
53
CARB CYCLING
55
CARB CYCLING MEAL PLANS
56
DIET Q & A
64
SUPPLEMENTS
65
TERMS AND CONDITIONS
68
Introduction Hi guys So many of you have asked for my Original Cutting Plan so here it is! First released in 2014/2015, it’s pretty intense and is great for people who want quick results with an intense variation on my unique carb cycling. FIVE separate training programs to be performed in a specified sequence, including my take on a GVT week. I have added my video feature, now standard in my recent plans, so that by clicking on each exercise you are linked to a video of me showing how to perform the exercise and providing tips on technique and form. This will provide a fresh training regime to continue your cutting goals if you have already used one of my other
plans, or if you are starting out on your first cut then you won’t be disappointed! Enjoy and don’t forget you can email me with questions : [email protected]
Ross
TRAINING
Guidelines for Resistance Training
Give 100% every time and be the hardest working person in your gym
Keep “Safe” form at all times – it does not have to be strict form and it is OK to lose some form to lift heavier – but always be safe, and keep the fundamental shape - no swinging weights and avoid temptation to use your whole body to lift as it defeats the object of working specific muscles and will likely result in injury
Always warm up as shown in each program – use a light weight and do about 10-12 reps but never to failure – it is just about getting your muscles warm and blood running through them
Always aim for the number of reps stated in the program for each working set, aiming to reach failure – it may take some time to figure out the right weight to use to hit failure at the right time but that comes with practice and knowing your own limits. Recommended weights to use are not included as it will vary for everyone
As you go through the plan, getting stronger, the weights you lift will increase but number of reps stays the same
If you hit failure before the number of reps stated, just use “Rest Pause” (put the weight down, rest for 515 seconds and then try again to complete the reps, always with safe form)
Rest 60-90 secs between Sets and 2-3 minutes between Exercises
Tempo, i.e. the rhythm and timing for each exercise is important, and by varying this you will work your muscles in different ways. Follow the tempos as shown. An example of how to use tempo is as follows:
Bench press: 1-0-2 means 1 second lifting the weight, followed by lowering the weight slowly to a count of 2 seconds
Drop-sets: Drop Sets : Perform stated reps then drop weight and perform stated reps again. This is ONE complete set. Triple Drop Sets : Perform stated reps then drop weight, and perform stated reps again, drop weight again and perform stated reps. one more time. This is ONE complete set.
Supersets: Perform 2 consecutive exercises for specified number of reps with no rest between. Then rest at the end of the 2 exercises for 60-90 seconds, then repeat for as many sets as stated. At the end of the superset rest 2-3min before moving onto the next exercise. Tri-Sets are simply Supersets with 3 exercises included. So perform 3 consecutive exercises for specified number of reps with no rest between
How to Run this Training Plan for 10 Weeks There are 5 Programs. Complete them in this sequence: Plan Week
1
2
3
4
5
6
7
8
9
10
Program
1
2
3
1
2
3
4
5
4
5
This is a guide to how you should fit your sessions in each week. This is flexible and you can move days around to suit you. For example, you could start your week’s training on a Tuesday because you like to have your Rest day on a Monday, or if you cannot train 6 days a week then add Cardio Abs in after another session but try to leave 2 days between Abs sessions. Programs 1, 4 & 5
Program 2
Program 3 (GVT)*
Day
Muscle Groups
Day
Muscle Groups
Day
Muscle Groups
Monday
Quads & Hams
Monday
Chest & Biceps
Monday
Chest
Tuesday
Chest & Triceps
Tuesday
Quads & Hams
Tuesday
Legs
Wednesday
Weighted Abs
Wednesday
Weighted Abs
Wednesday
Weighted Abs
Thursday
Back & Biceps
Thursday
Back & Triceps
Thursday
Back
Friday
Shoulders/Traps
Friday
Shoulders/Traps
Friday
Shoulders/Traps
Saturday
Cardio Abs
Saturday
Cardio Abs
Saturday
Arms
Sunday
Rest
Sunday
Rest
Sunday
Rest
* German Volume Training - In GVT week there is no Cardio Abs day
The Calfs Routine at the end of this Training section can be added in at the end of any gym session 2-3 times a week. Rotate the 3 sessions.
Program 1
Program 1: Quads & Hams
Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
4
6-8
2-1-2
90
Leg Extensions
4
8-10
1-1-4
90
Front Squats OR Kettle Bell Front Squats OR DB Front Squats
3
8-10
2-1-2
90
Leg Press
3
8-10
1-1-4
90
WARM UP
Leg Curls
3
Hams
Stiff Leg Dead Lifts *
4
6-8
2-1-2
90
Leg Curls
3
8-10
1-1-4
90
Walking Lunges
2
10 each leg
1-0-1
90
WARM UP
Quads
* Slightly bent legs, but not locked
Reps
Tempo
Rest
No Failure increasing weight each set
Program 1: Chest & Triceps
Exercise
Sets
WARM UP
DB Incline Chest Press
3
Chest
DB Incline Chest Press
4
6-8
1-1-4
90
DB Incline Fly
3
8-10
2-1-2
90
DB Flat Bench Press
4
6-8
1-1-4
90
Cable Fly
3
8-10
2-1-2
90
Weighted Tricep Dips
3
6-8
2-1-2
90
Skull Crushers
4
6-8
1-1-4
90
Cable Straight Bar Push Downs
3
8-10
1-1-4
90
Triceps
Reps
Tempo
Rest
No Failure increasing weight each set
Program 1: Back & Biceps
Exercise
Sets
WARM UP
Lateral Pull Down
3
Back
Pull Ups (wgt held between legs)
4
6-8
2-1-2
90
Close Grip Pull Down
3
8-10
1-1-4
90
T-Bar Row
4
6-8
2-1-2
90
Seated Row
3
8-10
1-1-4
90
Cable Straight Arm Push Downs
3
8-10
1-1-4
90
Olympic Bar Curls
4
6-8
1-1-4
90
Seated DB Curls
3
8-10
1-1-4
90
Biceps
Reps
Tempo
Rest
No Failure increasing weight each set
Program 1: Shoulders & Traps
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Military Press
3
Shoulders
Military Press
4
6-8
2-1-2
90
Lateral Raises
3
8-10
1-1-4
90
DB Shoulder Press
4
6-8
2-1-2
90
DB Front Raises
3
8-10
1-1-4
90
Upright Row
3
8-10
2-1-2
90
Rear Delt Raises
3
8-10
2-1-2
90
Olympic Bar OR DB Shrugs
3
8-10
1-1-4
90
No Failure increasing weight each set
Program 2
Program 2: Chest & Biceps
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Flat Bench Press
3
Chest
Flat Bench Press
4
10
2-1-2
90
DB Fly
3
10-12
1-1-4
90
Decline DB Press
4
10
2-1-2
90
Cable Fly
3
10-12
1-1-4
90
No Failure increasing weight each set
WARM UP
EZ Bar Curls
Biceps
EZ Bar Curls
4
10
2-1-2
90
Cable Rope Curls
3
10-12
1-1-4
90
No Failure increasing weight each set
Program 2: Quads & Hams
Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
4
10
2-1-2
90
Leg Press
4
10
2-1-2
90
Leg Extensions
3
12
1-1-4
90
WARM UP
Leg Curls
3
Hams
Dead Lifts
4
10
2-1-2
90
Leg Curls
4
12
1-1-4
90
WARM UP
Quads
Reps
Tempo
Rest
No Failure increasing weight each set
Program 2: Back & Triceps
Exercise
Sets
WARM UP
Seated Row
3
Back
T-Bar Row
4
10
2-1-2
90
Upper Back Row
3
12
1-1-4
90
Lateral Pull Down
4
10
2-1-2
90
Single Arm Close Grip Pull Down
3
12
1-1-4
90
Tricep Bench Dips
4
10
2-1-2
90
DB Overhead Extensions
3
12
1-1-4
90
Tricep Cable Rope Extensions
3
12
1-1-4
90
Triceps
Reps
Tempo
Rest
No Failure increasing weight each set
Program 2: Shoulders & Traps
Exercise
Sets
Reps
Tempo
Rest
WARM UP
DB Shoulder Press
3
Shoulders
Arnold Press
4
10
2-1-2
90
Smith Machine Shoulder Press
3
12
2-1-2
90
Lateral Raises
3
12
2-1-2
90
Rear Delt Raises
3
12
2-1-2
90
Smith Machine Shrugs
4-5
12
2-1-2
60
No Failure increasing weight each set
Program 3
Program 3: Legs
WARM UP
Legs
Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
5
10
2-1-2
90
Leg Press
5
10
2-1-2
90
Leg Extensions
3
15
1-1-4
90
Stiff Leg Dead Lifts*
5
10
2-1-2
90
Walking Lunges
3
10
2-1-2
90
Leg Curls
3
15
1-1-4
90
* Slightly bent legs, but not locked
Reps
Tempo
Rest
Program 3: Chest
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Bench Press
3
Chest
Bench Press
5
10
2-1-2
90
DB Flat Bench Press
5
10
2-1-2
90
Machine Fly
3
15
1-1-4
90
Weighted Dips
10
10
2-1-2
90
Decline Cable Fly
3
15
1-1-4
90
No Failure increasing weight each set
Program 3: Back
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Seated Row
3
Back
T-Bar Row
5
10
2-1-2
90
Seated Row
5
10
2-1-2
90
Upper Back Row
3
15
1-1-4
90
Lateral Pull Down
10
10
2-1-2
90
Straight Arm Push Down
3
15
1-1-4
90
No Failure increasing weight each set
Program 3: Shoulders
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Military Press
3
Shoulders
Military Press
10
10
2-1-2
90
Lateral Raises
3
15
1-1-4
90
EZ Bar Upright Row
5
10
2-1-2
90
Cable Rope Upright Row
5
10
2-1-2
90
Rear Delt Raises
3
15
1-1-4
90
No Failure increasing weight each set
Program 3: Arms
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Cable Straight Bar Push Downs
3
Triceps
Weighted Bench Dips
10
10
2-1-2
90
Cable Rope Extensions
3
15
1-1-4
90
WARM UP
EZ Bar Curls
3
Biceps
EZ Bar Curls
10
10
2-1-2
90
Cable Rope Curls
3
15
1-1-4
90
No Failure increasing weight each set
No Failure increasing weight each set
Program 4
Program 4: Chest & Triceps
WARM UP
Chest
Supersets
Triceps
Exercise
Sets
DB Fly
2
Machine Press
2
DB Incline Fly
4
10-12
2-1-2
90
DB Incline Press
4
10-12
2-1-2
90
Decline Bench Press
3
10-12
2-1-2
90
Machine Fly
3
10-12
2-1-2
90
Machine Press (Triple Drop Sets* )
3
12 drop (36 total)
1-0-1
90
Skull Crushers
3
10-12
2-1-2
90
Single Arm Cable Extensions
3
2-1-2
90
Cable Straight Bar Push Downs (Triple Drop Sets* )
3
2-1-2
90
Supersets
Reps
Tempo
Rest
No Failure increasing weight each set No Failure increasing weight each set
10-12 each arm 12 drop (36 total)
* Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform 12 more reps. This is ONE complete set.
Program 4: Back & Biceps
Exercise
Sets
WARM UP
Upper Back Row
3
Back
Upper Back Row
4
10-12
2-1-2
90
Lateral Pull Down
4
10-12
2-1-2
90
Straight Bar Push Down
3
10-12
2-1-2
90
T-Bar Row
3
10-12
2-1-2
90
DB Pull Overs
3
12-15
2-1-2
90
3
10-12
2-1-2
90
DB Hammer Curls
3
10-12
2-1-2
90
Double Arm Cable Bicep Curls (Triple Drop Sets* )
3
12 drop (36 total)
2-1-2
90
Supersets
Biceps Supersets
Olympic Bar Curls OR EZ Bar Curls
Reps
Tempo
Rest
No Failure increasing weight each set
* Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform 12 more reps. This is ONE complete set.
Program 4: Quads & Hams
Exercise
Sets
WARM UP
Leg Extensions
3
Quads
Leg Extensions
4
10-12
2-1-2
90
Squats
4
10-12
2-1-2
90
Front Squats using DB, Kettle Bells or Olympic Bar
3
10-12
2-1-2
90
Leg Press
3
10-12
2-1-2
90
Lunges
3
10-12
2-1-2
90
Dead Lifts
3
10-12
2-1-2
90
Leg Curls (Triple Drop Sets* )
3
12 drop (36 total)
2-1-2
90
Supersets
Hams Supersets
Reps
Tempo
Rest
No Failure increasing weight each set
* Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform 12 more reps. This is ONE complete set.
Program 4: Shoulders
Exercise
Sets
WARM UP
Lateral Raises
3
Shoulders
Lateral Raises
4
10-12
2-1-2
90
DB Shoulder Press
4
10-12
2-1-2
90
DB Front Raises
3
10-12
2-1-2
90
Smith Press
3
10-12
2-1-2
90
3
12 drop (36 total)
2-1-2
90
3
10-12
2-1-2
90
3
10-12
2-1-2
90
Supersets
Supersets
Rear Delt Raises (Triple Drop Sets*) Smith Machine OR Olympic Bar Shrugs DB or Plate Shrugs
Reps
Tempo
Rest
No Failure increasing weight each set
* Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform 12 more reps. This is ONE complete set.
Program 5
Program 5: Chest & Triceps
Exercise
Sets
WARM UP
Incline Smith Chest Press
3
No Failure increasing weight each set
Chest
Incline Smith Chest Press
4
10-12
2-1-2
90
DB Incline Fly
4
10-12
2-1-2
90
Flat DB Press
3
10-12
2-1-2
90
Machine Fly
3
10-12
2-1-2
90
Close Grip Chest Press (Drop Sets*)
2
WARM UP
Overhead DB Extensions
3
Triceps
Overhead DB Extensions
3
10-12
2-1-2
90
Cable Rope Extensions
3
10-12
2-1-2
90
Supersets
Supersets
Reps
Tempo
Rest
12 drop 2-1-2 90 (24 total) No Failure increasing weight each set
Supersets
* Perform 12 reps then drop weight and perform 12 more reps. This is ONE complete set.
Program 5: Back & Biceps
Exercise
Sets
WARM UP
Lateral Pull Down
3
Back
Lateral Pull Down
4
10-12
2-1-2
90
Upper Back Row
4
10-12
2-1-2
90
T-Bar Row
3
10-12
1-1-4
90
3
10-12
2-1-2
90
2
12 drop (24 total)
1-1-4
90
EZ Bar Curls
4
10-12
2-1-2
90
Cable Rope Curls (Triple Drop Sets**)
3
12 drop (36 total)
2-1-2
90
Supersets
Supersets
Biceps
Cable Straight Arm Push Downs Close Grip Pull Down (Drop Sets*)
Reps
Tempo
Rest
No Failure increasing weight each set
* Drop Sets: Perform 12 reps then drop weight and perform 12 more reps. This is ONE complete set. * * Triple Drop Sets: Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform 12 more reps. This is ONE complete set.
Program 5: Quads & Hams Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
4
10-12
2-1-2
90
Leg Extensions
4
10-12
2-1-2
90
Front Squats OR Kettle Bell Front Squats OR DB Front Squats
3
10-12
2-1-2
90
Single Leg Extensions
3
2-1-2
90
Leg Press (Drop Sets)
2
1-0-1
90
WARM UP
Leg Curls
3
No Failure increasing weight each set
Hams
Leg Curls
3
10-12
2-1-2
90
Dead Lifts
3
10-12
2-1-2
90
WARM UP
Quads Supersets
Supersets
Reps
12-15 (each leg) 12 drop (24 total)
Tempo
Rest
* Drop Sets: Perform 12 reps then drop weight and perform 12 more reps. This is ONE complete set.
Program 5: Shoulders & Traps
WARM UP
Shoulders Supersets
Supersets
Supersets
Exercise
Sets
DB Shoulder Press
2
No Failure increasing weight each set
Lateral Raises
2
No Failure increasing weight each set
DB Shoulder Press
4
10-12
2-1-2
90
Lateral Raises
4
12-15
2-1-2
90
EZ Bar Upright Row
3
10-12
2-1-2
90
Rear Delt Raises
3
12-15
2-1-2
90
2
12 drop (24 total)
1-0-1
90
3
10-12
2-1-2
90
3
10-12
2-1-2
90
Plate Front Raises (Drop Sets) Olympic Bar OR Smith Machine Shrugs Plate or DB Shrugs
Reps
Tempo
Rest
* Drop Sets: Perform 12 reps then drop weight and perform 12 more reps. This is ONE complete set.
Calfs Perform a session 2-3 times a week, rotating sessions, adding to end of your workout Exercise
Sets
WARM UP
Leg Press Calf Raises
3
No Failure increasing weight each set
Session 1
Leg Press Calf Raises
4
10-12
1-1-4
90
Calf Raise Machine
4
12-15
2-1-2
90
Leg Press Calf Raises
5
10
2-1-2
90
Calf Raise Machine
5
10
2-1-2
90
Calf Raise Machine
4
12-15
2-1-2
90
Leg Press Calf Raises
4
12-15
2-1-2
90
Calf Raise Machine (Drop Sets)
2
15 drop (total 30)
1-0-1
90
Session 2
Session 3 Supersets
Reps
Tempo
Rest
Abs
Abs : Introduction
One Cardio Abs session per week and One Weighted Abs session per week Cardio Abs There are 2 routines, entitled Program 1 and Program 2. Rotate these , performing alternate weeks throughout the course of the 10 weeks
Weighted Abs There are 3 routines, Program 1, Program 2 and Program 3. Perform them in this order for the 10 weeks of the plan: 1, 2, 1, 2, 1, 2, 3, 1, 2, 3
Cardio Abs – Program 1 This session should take around 30 minutes and leave you dripping with sweat. Make sure you perform all exercises in a group (Abs 1 and 2) before resting. If you manage to do all the reps with good form and without failure, then simply increase the number of reps of the specific exercise. If you struggle for time in the gym then you can always split this program up. For example, put each section at the end of a resistance day in the gym.
Exercise
Reps
WARM UP
Lower Crunch
3 – no failure
Abs 1
Hanging Leg Raises
15-20
TRX OR Normal Squat Thrusts
20-30
Swiss Ball Upper Crunch
15-20
Russian Twists
20-30
Rest Abs 2
Rest
Perform above 4 exercises then rest 30 seconds. Repeat 3 times V-Sit Crunches
15-20
Criss Cross (Bicycle)
20-30
Mountain Climbers
20-30 each leg
Perform above 3 exercises then rest 30 seconds. Repeat 3 times
Cardio Abs - Program 2 This session should take around 30 minutes and leave you dripping with sweat. Make sure you perform all exercises in a group (Abs 1 and 2) before resting. If you manage to do all the reps with good form and without failure, then simply increase the number of reps of the specific exercise. If you struggle for time in the gym then you can always split this program up. For example, put each section at the end of a resistance day in the gym.
Exercise
Reps
WARM UP
V-Sits
3 – no failure
Abs 1
V-Sits
20-25
TRX OR Floor Mountain Climbers
25-30
Russian Twists
20-25
TRX OR Normal Squat Thrusts
25-30
Rest Abs 2
Rest
Rest
Perform above 4 exercises then rest 30 seconds. Repeat - 3 times Criss Cross (Bicycle)
25-30
High Knees
30-50
Machine Abs Crunch
25-30
Perform above 3 exercises then rest 30-60 seconds if needed. Repeat 3 times Plank
30 seconds
Side Plank
30 seconds each side
Perform above 2 exercises then rest 30 seconds if needed. Repeat 3 times
Weighted Abs - Program 1 In Program 1 keep the eccentric part of the exercises slow and controlled ( 3-4 sec eccentric, 1 sec concentric)
Program 1
Really focus on keeping form strict and using your abdominals to lift the weight not other parts of your body such as the hip flexors when performing Hanging Leg Raises.
Rest
Exercise
Sets
Reps
Hanging Leg Raises (weighted)
4
8-10
Hanging Leg raises with Twists
3
8-10
Cable Rope Crunch
4
8-10
Decline Bench Oblique Crunch
3
12-15 each side
Abs Machine
3
10-12
-
-
60 seconds between sets; 90-120 seconds between exercises
Weighted Abs – Program 2
In Program 2 the reps have increased so the eccentric changes to roughly the average working pace (2 sec eccentric, 1 sec concentric)
Program 2
Be strict with tempo as it’s key to keeping it fresh and constantly be putting new loads on the abdominal area.
Rest
Exercise
Sets
Reps
Hanging Leg Raises with Twists
4
10 each side
Decline Bench Oblique Crunches
4
12-15 each side
Hanging Leg Raises
3
12-15 each side
Cable Rope Crunch
3
20
Abs Machine
3
25-30
-
-
60 seconds between sets; 90-120 seconds between exercises
Weighted Abs - Program 3 In Program 3, two Supersets are introduced. This will really get your blood pumping and heart racing. Both exercises must be performed straight after each other with a slight rest in between each set (Both the eccentric and concentric part of the exercises need to be around 1 sec).
Triple Drop Set: Perform 15-20 reps and then drop the weight, perform a further 15-20 reps, drop the weight again and perform 15-20 more reps. This is One set. Rest for 60 secs. Repeat for 3 sets. Work to failure on both parts of the drop set. It is really important that you focus on the technique of each exercise to make sure you are giving the abdominal area an efficient workout.
Exercise
Sets
Reps
Hanging Leg Raises with Twist
4
15-20
Decline Bench Oblique Crunches
4
15-20
Hanging Leg Raises
3
12-15
Cable Rope Crunch
3
15-20
Abs Machine
3
15-20
-
-
Program 3
Supersets
Supersets
Triple Drop Set
Rest
60 seconds between sets; 90-120 seconds between exercises
CARDIO
Introduction
•
Cardio sessions can be performed on any piece of cardio equipment, but I find spinning bike and running are most effective. Try to vary so also include stationary bike, rowing, treadmill, etc. (Ideally stay away from the cross-trainer).
•
After each session you should be dripping with sweat and feel you have given your all.
•
Increase the resistance on the bike and rowing machine, and the incline on the treadmill to make it harder as you progress. Make sure you are doing this as you should always be pushing yourself further.
•
There are 3 differently formatted sessions to be performed each week for the first 6 weeks. However, during the last 4 weeks of your 10 week plan, perform Session 3 only, 3 times per week. If you feel comfortable earlier than Program 7, you can move to this earlier.
•
This type of training is highly effective in burning fat. It helps speed up your natural metabolism and is known to continue burning calories for up to 12 hours after completion.
•
Cardio routines can be done on rest day, abs day or after a workout
Session 1
5 Minute Warm Up
Slowly increase speed but only up to a working rate of 50% of max effort
10 Minute Working
Phase 1: (5 mins) • 15 seconds as fast as you can i.e. 100% effort • 30 seconds recovery (keep moving very slowly) Phase 2: (5 mins) • 30 seconds as fast as you can i.e. 100% effort • 60 seconds recovery (keep moving very slowly)
5 Minute Cool Down
•
Slowly decrease speed each minute, gradually lowering your heart rate
Session 2
5 Minute Warm Up
Slowly increase speed but only up to a working rate of 50% of max effort
15 Minute Working
• • •
30 seconds as fast as you can i.e. 100% effort 60 seconds recovery (keep moving very slowly) Repeat until 15 minutes is up
5 Minute Cool Down
•
Slowly decrease speed each minute, gradually lowering your heart rate
Session 3
5 Minute Warm Up
Slowly increase speed but only up to a working rate of 50% of max effort.
20 Minute Working
Use ratio of 1:2 working time to recovery time. • Start at 15 second working and 30 second recovery • Repeat but increase working time by 5 seconds and recovery time by 10 seconds each time • Once you reach 30 second working and 60 second rest, start going back down i.e. 25 working and 50 rest, and so on until you reach 15 and 30. • Keep repeating this cycle until you have competed 20 minutes.
5 Minute Cool Down
•
Slowly decrease speed each minute, gradually lowering your heart rate.
DIET
Overview and General Tips
OVERVIEW •
This diet plan is based on 4 weeks steady diet, followed by 6 weeks of carb cycling
•
For the first 4 weeks get into the routine of healthy eating, experimenting with different foods and getting used to preparing food in advance. Try different recipes from my website. Introduce a CHEAT MEAL on one day per week from Week 1, replacing one main meal from that day. (A Cheat Meal comprises a main course and dessert of your choice.)
•
From Week 5, the diet moves into a 7 day carb cycle. You can start the cycle on any day of the week to adapt it to your lifestyle. For example if you like to have your cheat meal on a Saturday – pizza, ice cream and a movie – then start your cycle on a Tuesday so that Cheat Meal Day (Day 4) lands on a Saturday.
TIPS •
Use the food plan as your guide when to put carbs in and take them out
•
Remember it is always easier to prepare your food for each day. It is easy to end up buying something “off-plan” because it’s convenient!
•
Avoid sauces as a they carry a lot of fat, sugar and salt – make your own without the additives – see my recipes for some examples.
•
Post-workout shake: Depending on what time you train will dictate when you have this. Simply swap the shake for whatever meal is around the time of your session and have the other meal at another time.
•
Try and stick to the food as this is more important than the training….. Remember Training 30% /Diet 70%
•
Mix up your meats, fish, vegetables, nuts, and carbs but keep red meat to twice a week max and always healthy natural foods.
•
Keep the protein lean (chicken, turkey, pork and beef with fat trimmed off, tuna)and the vegetables green.
•
Make sure you are having protein shakes mainly on training days and post workout. This diet plan is all about peeking your metabolism with high carb days followed up by low carb days which helps to burn through those hard to lose bits of fat.
My Diet Rules 1.
Eat clean. Virtually nothing processed from tin, a jar, or a packet. If the product has more than one or two ingredients. Stay away from it. The only ingredient an apple has is an apple, so it’s fine to eat - do you get me?
2.
No calorie counting and no macro counting. The diet is based on cooking and eating foods in their natural state. Macro and calorie counting isn’t necessary. You get the right amount of nutrients by just eating the right weight of chicken or turkey or whatever the recommended food might be. Macros and calories are only useful if not on a clean diet and using food stuffs out of packets and tins. Not having to count calories or macros also makes the diet more sustainable, because who wants to count calories for the rest of their life?
3.
Try to always eat natural foods in their natural state. Lean meat (mainly chicken, turkey and some beef or pork – lean cuts with fat trimmed off); all fish, of which some should be oily; vegetables, fruit, nuts (not roasted or with salt added); oats for porridge, eggs, 0% fat Greek yogurt (no/low sugar added), skimmed milk. The closer you can stick to food in its natural form, the better your results will be.
4.
Exceptions to the rule for tins/packets: tinned tuna (in spring water only), oats for porridge, frozen vegetables, 0% fat Greek yogurt. These are all foods that come in packaging but have nothing added.
5.
Cooking should be kept plain but most of the time avoid adding sauces. Sauces in jars or packets always have added sugar and can cause havoc with your diet without you even knowing. Make your own sauces from scratch or use dry spices and herbs for flavouring.
My Diet Rules
6.
Recipes provided are suggested meals for some evenings but keep most of your meals plain using the basic cooking guidelines.
7.
Aim for 90% clean eating – so for example in a week of plan foods: 1 cheat meal, a couple of slices of wholemeal bread or tortilla.
8.
Avoid wheat based foods even if you’re not sensitive to gluten as can make you feel bloated and therefore not feeling as good as you should on the diet. The main ones to avoid are pasta and bread.
9.
Always drink plenty of water. The amount will vary for everyone and some of your water you will get from the food you eat. Drink more when you’re working out and doing your cardio sessions. You can drink some tea and coffee if desired in moderate quantities. I would suggest 1-2 cups per day maximum. Green tea is great, but remember it still contains caffeine. Herbal teas can be drunk more often and are a great inhibitor of cravings for sweet things.
10. The
objective is to lose body fat slowly while eating a healthy diet. This is the most sustainable way and you are less likely to gain weight again. This will gradually get your body into the healthy way of eating. If you were eating a lot of sweet foods before this new eating plan, your body will gradually get used to not having them. Or if you were eating a lot of fried, fatty food your body will gradually get used to not craving them.
Food Types and Recommended Portion Sizes (UNCOOKED) Carbohydrates
Grams
Meat & Fish
Grams
Oats
50g
Chicken (no skin)
200g
Wholegrain Rice
75g
Turkey
200g
Quinoa
75g
Pork (trimmed of fat)
200g
Potato (raw peeled)
200g
Lean Beef (trimmed of fat)
150g
Sweet Potato (raw unpeeled)
200g
Lamb (trimmed of fat)
150g
2 pieces
Oily Fish (Salmon, trout, tuna, etc.)
175g
Grams
White Fish (Cod, bass, plaice, sole, tilapia, halibut, haddock, etc.)
200g
Ryvita or Rice Cakes
Vegetables Green Vegetables (Broccoli, Green Beans, Asparagus, Leeks, Kale, etc.)
300g
Tomatoes
200g
Red/Green Peppers
100g
Other
Grams
Cottage Cheese
250g
0% Fat Greek Yogurt
150g
Fruit & Nuts
Approx. Portions
Apple, Pear. Peach, Orange
1 medium
Berries
150g
Melon – all types
120g
Grapefruit
½ large
Nuts (Almonds, Cashews, etc.)
30g
Mixed Seeds
25g
Occasional Foods
Only eat from this list 1 or 2 portions per week per food group. If you do eat more items from this list and find you are not losing weight, then cut down on these.
Fats:
Other Vegetables:
(Total serving size of 125g) Carrots (75g) Parsnips (50g) Turnips (50g) Peas (50g) Corn (50g)
Carbs:
Wholegrain pasta (70g) Cous cous (80g) Quinoa (85g) Wholegrain bread (low added sugar) (2 medium slices)
Nuts such as walnuts and brazils (30g)
Fruit:
Bananas (1 medium) Pears (1 small/medium) Oranges (1 medium/large or 2-3 satsumas) Peaches (1 medium) Grapes (70g)
STANDARD DAILY MEAL PLANS
Daily Food Plan – First 4 Weeks Time/Meal Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Snack
Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake Meat or Fish (Chicken, Beef, White Fish, Oily Fish)
Meal 2:
Healthy Carb (Sweet Potato . Wholegrain Rice, Wholemeal Pasta, Cous Cous) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Snack
Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Healthy Carb (Sweet Potato, Wholegrain Rice, Wholemeal Pasta, Cous Cous) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Late Night/PreBedtime: PLUS
Casein shake OR Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Daily Food Plan : Weeks 5 thru 10 : 7 day Carb Cycle Day 1: High Carbs (HC) : Clean carbs with your three main meals. Day 2: No Carbs (NC) : No carbs with any meal Day 3: Low Carbs (LC) : Carbs only at breakfast. Day 4: HC + Cheat Meal : Carbs three times during the day; one meal anything you choose. Day 5: No Carbs (NC) : No carbs with any meal Day 6-7: Low Carbs (LC) : Carbs only at breakfast. Follow the food plan until you are into the routine of eating better. It takes diet to the next level so if you only stick to the approximate food outline it’s still OK. Use the tips below to make it easier!
DIET/RECIPE TIPS: • • • • • • •
Increase natural fats on NO CARB days – nuts, seeds, half an avocado, also more protein I use cottage cheese to liven up a dry uninteresting meal or snack – onion and chives is a good one Keep variety in your eating – there are plenty of ways to liven up the basic diet. I have included a few examples at the end of this section or visit my website for more recipes, updated regularly However, keep the majority of meals plain – e.g. have a plain mid-day meal, but use my recipes for the evening Shop for all your key ingredients each week so you can always pull together a meal at short notice Don’t be afraid to make substitutes in recipes, (as long as clean and within your daily allowances) Cravings can be especially difficult in the evenings - try cup of tea (green, camomile, peppermint, etc – or even regular English Tea) to curb the desire to go off plan
Day 1 : High Carbs Time/Meal Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Snack
Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake Meat or Fish (Chicken, Beef, White Fish, Oily Fish)
Meal 2:
Healthy Carb (Sweet Potato . Wholegrain Rice, Wholemeal Pasta, Cous Cous) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Snack
Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Healthy Carb (Sweet Potato, Wholegrain Rice, , Quinoa) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Late Night/PreBedtime: PLUS
Casein shake OR
Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 2 : No Carbs Time/Meal Meal 1: Snack
Meal 2:
Snack
Meal 3:
Late Night/PreBedtime: PLUS
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit) Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Oily Fish) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Casein shake OR Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 3 : Low Carbs Time/Meal Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Snack
Meal 2:
Snack
Meal 3:
Late Night/PreBedtime: PLUS
Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Oily Fish) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Casein shake OR Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 4 : High Carbs + Cheat Meal Time/Meal Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Snack
Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake
Meal 2:
CHEAT MEAL – Main course and dessert e.g. pizza and ice cream; fish & chips and cheese cake (Either as Meal 2 or if preferred can swap with Meal 3)
Snack
Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Healthy Carb (Sweet Potato, Wholegrain Rice, , Quinoa) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Late Night/PreBedtime: PLUS
Casein shake OR Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 5 : No Carbs Time/Meal Meal 1: Snack
Meal 2:
Snack
Meal 3:
Late Night/PreBedtime: PLUS
4 egg whites, 2 egg yolks scrambled
1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit) Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Oily Fish) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Casein shake OR Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 6-7 : Low Carbs Time/Meal Oats
Meal 1:
Snack Meal 2:
Snack
Meal 3:
Late Night/PreBedtime: PLUS
4 egg whites, 2 egg yolks scrambled 1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit) Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Oily Fish) Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Nuts (Almonds) OR Mixed Seeds Berries (Blueberries best) Meat or Fish (Chicken, Beef, White Fish, Salmon) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Casein shake OR
Cottage Cheese OR 0% Fat Natural Yoghurt with scoop of whey protein Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Additional Fat Reduction Option
If the 7 day cycle is not allowing you to drop as much fat as required, you can move to a 9 day carb cycle during the last few weeks of the 10 week plan: Day 1: High Carbs (HC) : Clean carbs with your three main meals. Day 2: No Carbs (NC) :
No carbs with any meals.
Day 3-4: Low Carbs (LC) :
Carbs only at breakfast.
Day 5: HC + Cheat Meal : choose.
Carbs three times during the day; one meal anything you
Day 6: No Carbs (NC) : No carbs with any meals Day 7-9: LC : Carbs only at breakfast or no carbs. Overall this will reduce your carb intake but keep the carb cycle in place
My Top Diet Tips
1.
Cook food in bulk for storage in fridge for 2-3 days, or in freezer for longer so you have meals to take to work or college.
2.
Invest in a variety of Tupperware containers for taking food with you to work or college. Then you have no excuses for eating off plan!
3.
Always have packets of raw nuts and an apple with you for snacks when needed.
4.
Never ever miss breakfast.
5.
Don’t try to get by eating less than recommended – you need all the nutrients from the recommended foods and you could lose too much weight too fast.
6.
Stick to lower sugar fruits such as apples and berries and melons. Avoid peaches, mangos and grapes. Bananas only in moderation – one or two a week.
7.
Green vegetables can be eaten in large portions – broccoli, asparagus, kale, spinach etc. but carrots and other root vegetables such as parsnips and turnips should only be eaten in small quantities because of their sugar levels. • Mix up the foods you eat to get the best variety of nutrients – eat different fruits, different veg and try to eat fish a few times each week
DIET Q & A : a few questions I often get asked Q Why are the weights provided for foods before cooking? Typically, the weight of different foods changes when cooked according to the type of food and how it is cooked. For example, rice absorbs water as it cooks and the cooked weight will be greater than raw, and how much greater, according to how long rice is cooked for and therefore how much water it absorbs. Conversely, chicken when grilled or roasted will lose water and a little fat as it cooks, so will end up weighing less than the raw weight. The only consistent way to weigh food is therefore in its raw state. Q Why don’t you recommend wheat based foods? Many people have some level of intolerance to wheat based foods (the gluten contained in wheat), but even those who don’t find they can leave them feeling bloated. Also many wheat-based products are processed – most pastas, bread, cereals – and have sugar added. So I have included a few wheat based foods as “occasional” foods – use sparingly, a couple of times a week. Q Why can’t I use sauces even in small quantities? Sauces from jars and packets almost always have sugar added (and usually salt too). The amounts used soon add up and can end up consuming considerable amounts of hidden sugars (empty calories). Make your own simple sauces to liven up your food using vegetables, herbs and spices. Q Why do you recommend discarding some of the egg yolk when eating eggs? Eggs are a great source of protein, but come with the downside of a concentration of fat (and cholesterol) in the yolk. So eating a lot of eggs can mean you take on too much fat alongside the protein. If you discard 2-3 yolks if eating 4-5 eggs, then you are reducing the fat content while keeping the benefit of additional protein from the egg whites. Q Why don’t I need to count calories or macros? My diet doesn’t work by counting calories/macros. I devised my own diet when I found I had no patience for counting macros or calories and needed something simple to follow - it works by eating the right quantities of clean food i.e. not processed - nothing out of a packet/ tin. Macro/calorie counting isn’t necessary - you get the right amount by just eating the right weight of chicken or turkey etc. Macros/calories may be useful if not on a clean diet and using food stuffs out of packets and tins. You just need to follow the diet as it is in the plan and monitor yourself carefully. Weigh in once a week - same time, same day, same place, same scales, preferably when you first get up and haven’t eaten anything. Otherwise daily fluctuations make it confusing. Everyone is different but it’s not just about height/weight/metabolism but also about lifestyle active vs non-active job, other sports played. No-one can calculate the exact calories or macros you personally need.
Supplements This is my simple approach to supplements for maximum effect while cutting. I have developed this plan from trying out different combinations and this is the way that I find works best. MORNING (MEAL 1 / BREAKFAST) Optional • Mix 1 scoop of chocolate whey protein or chocolate casein with porridge oats. Mix with 50% water and 50% skimmed milk.
POST WORKOUT SHAKE • 1 scoop of whey protein with water. PRE- AND POST-WORKOUT • BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout. I note you said your whey protein contains BCAAs so these are optional LATE NIGHT SNACK BEFORE BED • 1 scoop of chocolate casein with water (optional – you can have cottage cheese instead)
I am very excited and proud to now be sponsored by Morellifit! I have already started using their great supplements and Michael Morelli’s philosophy of natural and clean products is a great fit for me. My favourite is Vanilla!! Join me using great supplements, avoiding unnecessary additives, fillers, chemicals, artificial flavourings and colours.
Follow my link here morellifit.com/RossDickerson and use discount code ROSS10 for all your supplement orders!
This is the perfect stack with everything you need: • Morellifit’s all natural 100% Grass Fed Whey Protein Isolate made with whey protein sourced from grass fed cows, PLUS •
Morellifit’s all natural BCAAs for speedy recovery from my intense training sessions
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NOTE DR Physique Limited accepts no liability for any injury, loss or damage resulting from physical exercise. By following this plan you voluntarily assume the inherent risk of physical/ resistance training. Should you suffer from any medical conditions, injuries or allergies, or should you be in any doubt whatsoever, we advise you seek medical/professional advice immediately and do NOT proceed to partake in any activity. Any supplements featured within the guides are optional and must be taken in strict accordance with manufacturers’ recommendations. If in any doubt always consult a doctor. Always ensure your technique is correct and train within your own capabilities and observe any safety practices/code of conducts present within your own gym. Copyright As with all our products our Complete Cutting Plan is subject to our standard terms and conditions, disclaimer and protected by copyright, and as such any attempts to copy or duplicate; issue copies; sell, rent or lend; show or communicate this plan to other members of the public, is strictly prohibited.
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