Get Jacked Fast

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(2)

GET JACKED ... FAST

Your complete body transformation guide

12 weeks periodized training, nutrition and

supplementation program

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PHASE I (weeks 1-4)

Foundational and metabolic capacity

The goal of this first phase of training is to set the stage for your complete body transformation. To

reach that objective we will focus on:

!

Increasing your work capacity so that you will be able to tolerate the training stress to come

!

Maximum fat loss. During a body transformation, fat loss comes in two stages... initially you use

an industrial crane (losing a lot of fat, fast) then you finish off with a spoon (losing the last few

pounds is a tough job).

!

Build some muscle, especially in ''show'' areas; muscle groups that help create the illusion of more

mass even if you only gain a small amount of mass.

I want to clarify some things; it is true that gaining a lot of muscle while losing a lot of fat at the same

time is impossible (or very hard to accomplish). However you can do so for short periods of time when

the circumstances are right.

For example when you go from a shitty (or below average) diet, giving you too much junk and not

enough needed nutrients, to a nutrients-dense diet you can gain muscle even if you are consuming less

total calories in the later case. You will also lose a lot of fat doing so.

Also, when you initially jack up your training volume/frequency (training stress) you can gain muscle

and lose fat simultaneously because the profound shock placed on the body will force it to build muscle

while the energy drain will lead to fat loss.

Obviously this doesn't work forever; when the body is overstressed or fully adapted this stops working

(you will not build muscle). But it is possible to use a short 4 weeks blast phase to build some muscle

while losing a ton of blubber.

As for dieting; extreme energy restriction over the long run is a very bad idea as it will lead to muscle

loss, lack of energy and metabolic slowdown. However, just like with training, it is possible to do a

short highly-restrictive diet to initiate fat loss. If it's done on the short term (2 weeks) while still

providing enough protein and essential fatty acids, you will not lose any muscle mass.

Furthermore, at the end of those 2 weeks, you will have a mini-anabolic rebound when you reintroduce

some calories in your diet. This will lead to muscle growth while continuing to lose fat at the same

time.

So this first phase will start with 2 weeks of intense caloric restriction and a moderately high training

volume and will then switch to a moderate caloric restriction and very high training volume for the last

2 weeks of the phase.

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PHASE IA – INTRODUCTORY LOADING – WEEKS 1-2

Training split

Monday: Lower body

Tuesday: Upper body + steady state cardio

Wednesday: Intervals

Thursday: Lower body

Friday: OFF

Saturday: Metabolic training

Sunday: Upper body

Week 1 – Monday – Lower body

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat A1/A2 back and forth 4 6-8 3010 75 sec Stutter reps A2. Leg curl - - - - 4 6-8 5010 75 sec Slow eccentrics B1. Romanian deadlift B1/B2 back and forth 4 6-8 3010 75 sec Stutter reps B2. Leg extension - - - - 4 10-12 3012 75 sec Peak contraction C1. Long step lunges C1/C2 back and forth 3 10-12/leg 2010 60 sec Normal

C2. Standing calves raise - - - - 3 8-10 2212 60 sec Peak contraction

Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter squats, 1 full squat, 3 quarter squat,

1 full squat, etc.)

Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase

Week 1 – Tuesday – Upper body

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Push press A1/A2 back and forth 5 6-8 Explosive 75 sec Explosive lifting A2. Chin-up or lat pulldown - - - - 5 6-8 2012 75 sec Peak contraction B1. Bench press B1/B2 back and forth 5 6-8 3010 75 sec Normal

B2. Seated rowing - - - - 5 10-12 2012 75 sec Peak contraction C1. Incline close-grip bench C1/C2 back and forth 4 6-8 3010 60 sec Stutter reps

C2. Preacher curl - - - - 4 6-8 5050 60 sec Superslow up & down Treadmill Alone 1 20 minutes 3.2 – 3.4

mph - - - - 6 to 8 deg. Incline

Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 top portion quarter bench, 1 full bench, 3

top portion quarter bench, 1 full bench, etc.)

Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase

(5)

Week 1 – Wednesday – Intervals & abs

Exercise

Organization

Sets

Intense portion

Relax portion

Elliptical trainer Alone 10-12 15 sec 45 sec

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Kneeling cable crunches Superset 4 10-12 3021 none Normal A2. Swiss ball crunches - - - - 4 Max 3021 45 sec Normal

B1. Serratus crunches Superset 4 10-12 3022 none Peak contraction B2. Double crunches - - - - 4 Max 3021 45 sec Normal

Week 1 – Thursday – Lower body

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Leg press A1/A2 back and forth 4 15-20 3010 75 sec Stutter reps A2. Back extension - - - - 4 15-20 3010 75 sec Slow eccentrics B1. Bulgarian split squat B1/B2 back and forth 4 10-12/leg 3010 75 sec Stutter reps B2. Lying single leg curl - - - - 4 8-10/leg 3012 75 sec Peak contraction C1. Short step lunges C1/C2 back and forth 3 10-12/leg 2010 60 sec Normal

C2. Seated calves raise - - - - 3 15-20 2212 60 sec Peak contraction

Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter leg press, 1 full leg press, 3 quarter

leg press, 1 full leg press, etc.)

Week 1 – Saturday – Metabolic

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. DB thrusters Mini-circuit A 3 12-15 Explosive None Explosive A2. Burpees - - - - 3 12-15 Explosive None Explosive

A3. Bodyweight squats - - - - 3 maximum 2010 90 sec Do not lockout knees B1. Back squat Mini-circuit B 3 15-20 3010 None Normal

B2. Vertical jumps - - - - 3 12-15 Explosive None Explosive B3. Mountain climber - - - - 3 30 seconds Explosive 90 sec Explosive

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Week 1 – Sunday – Upper body

Exercise

Organization

Sets Reps

Tempo

Rest

Technique

A1. Seated DB press A1/A2 back and forth 5 6-8 See technique 75 sec Burns A2. Lat-pulldown - - - - 5 6 See technique 75 sec Iso-dynamic B1. DB bench press B1/B2 back and forth 5 12-15 3010 75 sec Normal

B2. 1-arm DB rowing - - - - 5 12-15 2012 75 sec Peak contraction C1. Decline close-grip bench C1/C2 back and forth 4 8-10 3010 60 sec Stutter reps

C2. Hammer curl - - - - 4 8-10 5050 60 sec Superslow up & down

Burns: 6-8 full reps + 6-8 top portion partials

Iso-dynamic: Hold a pause at the peak contraction, after rep 1 = 12 sec., rep 2 = 9 sec., rep 3 = 7 sec., rep 4 = 5 sec., rep 5

= 3 sec., rep 6 = 1 sec

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Week 2 – Monday – Lower body

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat A1/A2 back and forth 5 6-8 3010 75 sec Stutter reps A2. Leg curl - - - - 5 6-8 5010 75 sec Slow eccentrics B1. Romanian deadlift B1/B2 back and forth 5 6-8 3010 75 sec Stutter reps B2. Leg extension - - - - 5 10-12 3012 75 sec Peak contraction C1. Long step lunges C1/C2 back and forth 4 10-12/leg 2010 60 sec Normal

C2. Standing calves raise - - - - 4 8-10 2212 60 sec Peak contraction

Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter squats, 1 full squat, 3 quarter squat,

1 full squat, etc.)

Week 2 – Tuesday – Upper body

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Push press A1/A2 back and forth 5 6-8 Explosive 75 sec Explosive lifting A2. Chin-up or lat pulldown - - - - 5 6-8 2012 75 sec Peak contraction B1. Bench press B1/B2 back and forth 5 6-8 3010 75 sec Normal

B2. Seated rowing - - - - 5 10-12 2012 75 sec Peak contraction C1. Incline close-grip bench C1/C2 back and forth 5 6-8 3010 60 sec Stutter reps

C2. Preacher curl - - - - 5 6-8 5050 60 sec Superslow up & down Treadmill Alone 1 25 minutes 3.2 – 3.4

mph

- - - - 6 to 8 deg. Incline

Week 2 – Wednesday – Intervals & abs

Exercise

Organization

Sets

Intense portion

Relax portion

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

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Week 2 – Thursday – Lower body

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Leg press A1/A2 back and forth 5 15-20 3010 75 sec Stutter reps A2. Back extension - - - - 5 15-20 3010 75 sec Slow eccentrics B1. Bulgarian split squat B1/B2 back and forth 5 10-12/leg 3010 75 sec Stutter reps B2. Lying single leg curl - - - - 5 8-10/leg 3012 75 sec Peak contraction C1. Short step lunges C1/C2 back and forth 3 10-12/leg 2010 60 sec Normal

C2. Seated calves raise - - - - 3 15-20 2212 60 sec Peak contraction

Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter leg press, 1 full leg press, 3 quarter

leg press, 1 full leg press, etc.)

Week 2 – Saturday – Metabolic

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. DB thrusters Mini-circuit A 4 12-15 Explosive None Explosive A2. Burpees - - - - 4 12-15 Explosive None Explosive

A3. Bodyweight squats - - - - 4 maximum 2010 90 sec Do not lockout knees B1. Back squat Mini-circuit B 4 15-20 3010 None Normal

B2. Vertical jumps - - - - 4 12-15 Explosive None Explosive B3. Mountain climber - - - - 4 30 seconds Explosive 90 sec Explosive

Week 2 – Sunday – Upper body

Exercise

Organization

Sets Reps

Tempo

Rest

Technique

A1. Seated DB press A1/A2 back and forth 5 6-8 See technique 75 sec Burns A2. Lat-pulldown - - - - 5 6 See technique 75 sec Iso-dynamic B1. DB bench press B1/B2 back and forth 5 12-15 3010 75 sec Normal

B2. 1-arm DB rowing - - - - 5 12-15 2012 75 sec Peak contraction C1. Decline close-grip bench C1/C2 back and forth 5 8-10 3010 60 sec Stutter reps

C2. Hammer curl - - - - 5 8-10 5050 60 sec Superslow up & down

Burns: 6-8 full reps + 6-8 top portion partials

Iso-dynamic: Hold a pause at the peak contraction, after rep 1 = 12 sec., rep 2 = 9 sec., rep 3 = 7 sec., rep 4 = 5 sec., rep 5

= 3 sec., rep 6 = 1 sec

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DIET

WEEKS 1 – 2 (heavy caloric restriction blitz)

DIET GUIDELINES (applicable to all phases)

"

The diet provided with each phase is to be followed exactly as given 6 days out of 7. The seventh

day (Sunday) you have ONE cheat meal (the rest of the day you follow the regular diet) and it

should be the last meal of the day.

"

If you do not have a workout, simply do not ingest the post-workout drink. Do not substitute it with

anything else.

"

Post-workout drinks are for after strength workouts only, not interval sessions.

"

The only seasonings you can use are: spices, salt, pepper, mustard, soy sauce, stevia and splenda

NOTHING ELSE!!!

"

DO NOT drink any liquid containing calories except for your shake and occasional glass of milk

(following the plan). No juice, soft drink, regular energy drink, V8, Gatorade and the likes, etc.

"

You can only drink water, green tea, coffee, Crystal light, diet soft drink, flavored water (as long as

it doesn't have any calories).

"

DO NOT ingest ''frankenstein foods'' . By that I mean foods that are sugary (cookies, candy,

chocolate bars, etc.) that are touted as being ''sugar free'' or with ''no sugar added'', or with ''low

impact carbs''. THERE IS NO SUCH THING AS FREE FOOD.

Note: I am not giving you specific food choices but rather portions of each category of food. The table

provided gives you the appropriate food choice and the size of one portion. You can make up your

meals by picking any food you want in the list as long as you respect the prescribed number of portion

for each meal.

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Individuals who are under 150lbs

Meal / Time Food category and portion

Breakfast / Upon rising Protein – 3 portions Fat – 1 portion Green veggies AM snack (3-4 hours after breakfast) Protein – 2 portions

Dairy – 1 portion Green veggies Lunch (2-3 hours after snack) Protein – 3 portions

Fat – 1 portion Green veggies PM Snack (2-3 hours after lunch) Protein – 2 portions

Green veggies Supper (2-3 hours after snack) Protein – 3 portions

Fat – 1 portion Green veggies Post-workout (only after weight sessions) Protein powder 2 scoops

Glutamine 20g Before bed Protein – 2 portions

Green veggies

Individuals who are between 150 and 185

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Individuals who are between 185 and 225

Green veggies

Individuals who are over 225lbs

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DIET FOOD LIST

Number in the parenthesis = 1 portion

Protein

Dairy - Chicken (75g) - Turkey (75g) - Wild meat (75g) - Extra-lean beef (50g) - Tuna (75g) - Salmon (75g) - Shrimps (75g) - Lobster (75g) - Egg whites (3) - Whole eggs (1) - Pork (50g) - Sole (75g) - Tilapia (75g) - Truit (75g) - Ham (50g)

- Fat-free yogurt no sugar added (100-125g) - 1% milk (100ml)

- Skim milk (150ml) - 4% fat cheese (40g) - 18-25% fat cheese (25g) - Cottage cheese 1% fat (75g)

Fat

Green veggies (at will)

- Fish oil (3g/3 caps)

- All-natural peanut butter (1 tablespoon) - Almond butter (1 tablespoon)

- Avocado (1/2) - Almonds (25g) - Nuts (25g)

- Butter (1 tablespoon) - Mayonaise (1 tablespoon)

- Coconut oil/for cooking (1 tablespoon) - Olive oil (1 tablespoon)

- Lettuce (any type) - Brussel sprouts - Broccoli - Asparagus - Celery - Cucumbers

Fruits

Low glycemic carbs

- Pear (1) - Apple (1) - Kiwi (1) - Grapefruit (1) - Orange (1) - Tangerine (2) - Peach (1) - Grapes (150g) - Cherries (150g) - Strawberries (150g) - Raspberries (150g) - Blackberries (150g) - Blueberries (150g) - Pineapple (150g) - Sweet potatoe (1) - Basmatti rice (¼ of a cup) - Whole wheat pasta (¼ of a cup) - Natural oatmeal (¼ of a cup) - Rye bread (1 slice)

- Kamut bread (1 slice) - Ezekiel bread ( 1 slice)

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SUPPLEMENTS

WEEKS 1 – 2

OPTION 1 (BEST) OPTION 2 (MID-POINT) OPTION 3 (MINIMUM) BREAKFAST 5g fish oil

2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine

3-5g leucine

5g fish oil

2 caps Multi-intense by Poliquin 5g creatine

3-5g leucine

5g fish oil 5g creatine

LUNCH 5g fish oil

2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine

5g fish oil

2 caps Multi-intense by Poliquin 3-5g leucine

5g fish oil

SUPPER 5g fish oil

5g glycine

5g fish oil

PRE-WORKOUT 1 scoop SURGE WORKOUT FUEL 10g BCAA

5g creatine

1 scoop whey isolate 10g BCAA 5g creatine

10g BCAA 5g creatine

POST-WORKOUT SEE DIET SEE DIET SEE DIET

BEFORE BED 5g fish oil 5g glycine ZMA

5g fish oil

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PHASE IB – TRAINING BLITZ – WEEKS 3-4

Training split

Monday: Chest/Biceps + steady state cardio

Tuesday: Lower body

Wednesday: Intervals

Thursday: Back/Triceps + intervals

Friday: Shoulders + steady state cardio

Saturday: Overall day

Sunday: OFF

Week 3 – Monday – Chest/Back

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press A1/A2 back and forth 6 7/5/3/7/5/3 3010 75 sec Normal A2. Preacher curl - - - - 6 7/5/3/7/5/3 5010 75 sec Slow eccentrics B1. Incline DB press B1/B2 back and forth 6 10/8/6/10/8/6 3010 75 sec Normal B2. Reverse preacher curl - - - - 6 10/8/6/10/8/6 5010 75 sec Slow eccentrics C1. Decline DB flies C1/C2 back and forth 4 10-12 5010 60 sec Slow eccentrics C2. Hammer curl - - - - 4 10-12 3020 60 sec Normal Treadmill Alone 1 30 minutes 3.2 – 3.4

mph

- - - - 6 to 8 deg. Incline

Slow eccentrics: lower the weight slowly while keeping the muscle tensed

Week 3 – Tuesday – Lower body

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat A1/A2 back and forth 6 7/5/3/7/5/3 3010 75 sec Normal

A2. Standing calves - - - - 6 8-10 2212 75 sec Peak contraction B1. Sumo deadlift B1/B2 back and forth 6 7/5/3/7/5/3 3010 75 sec Normal

B2. Seated calves - - - - 6 15-20 2212 75 sec Peak contraction C1. Leg extension 2/1 C1/C2 back and forth 4 6-8 5010 60 sec 2/1 technique C2. Leg curl 2/1 - - - - 4 4-6 5010 60 sec 2/1 technique

Peak contraction: squeeze the muscle hard at the end of the lifting phase 2/1 technique: lift with both limbs, lower slowly one limb at a time

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Week 3 – Wednesday – Intervals & abs

Exercise

Organization

Sets

Intense portion

Relax portion

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

Week 3 – Thursday – Back/Triceps

Exercise

Organization Sets

Reps

Tempo

Rest

Technique

A1. Pull ups (or pulldown) A1/A2 back and

forth 6 7/5/3/7/5/3 3010 75 sec Normal A2. Close-grip bench - - - - 6 7/5/3/7/5/3 3010 75 sec Normal B1. Bent over bar rowing B1/B2 back and

forth 6 10/8/6/10/8/6 3010 75 sec Normal B2. Nosebreaker - - - - 6 10/8/6/10/8/6 5010 75 sec Slow eccentrics C1. Seated rowing C1/C2 back and

forth

4 10-12 3012 60 sec Peak contraction C2. Overhead DB triceps

ext. - - - - 4 10-12 3020 60 sec Normal

Exercise

Organization

Sets

Intense portion

Relax portion

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Week 3 – Friday – Shoulders

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Push press A1/A2 back and forth 6 7/5/3/7/5/3 Explosive 75 sec Explosive A2. Upright rowing - - - - 6 7/5/3/7/5/3 3012 75 sec Peak contraction B1. Seated DB press B1/B2 back and forth 6 10/8/6/10/8/6 3010 75 sec Normal

B2. Barbell shrugs - - - - 6 10/8/6/10/8/6 2012 75 sec Peak contraction C1. Lateral raise C1/C2 back and forth 4 10-12 3020 60 sec Normal

C2. Barbell front raise - - - - 4 10-12 3020 60 sec Normal Treadmill Alone 1 30 minutes 3.2 – 3.4

Peak contraction: squeeze the muscle hard at the end of the lifting phase

Week 3 – Saturday – Overall

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A. Back squat Alone 5 5/4/3/2/1 3010 120 sec Normal B. Sumo deadlift Alone 6 5/4/3/2/1 3010 120 sec Normal C. Bench press Alone 6 5/4/3/2/1 3010 120 sec Normal D. Bent over bar rowing Alone 6 5/4/3/2/1 3010 120 sec Normal

Treadmill Alone 1 30 minutes 3.2 – 3.4

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Week 4 – Monday – Chest/Back

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press A1/A2 back and forth 6 6/4/2/6/4/2 3010 75 sec Normal A2. Preacher curl - - - - 6 6/4/2/6/4/2 5010 75 sec Slow eccentrics B1. Incline DB press B1/B2 back and forth 6 8/6/4/8/6/4 3010 75 sec Normal B2. Reverse preacher curl - - - - 6 8/6/4/8/6/4 5010 75 sec Slow eccentrics C1. Decline DB flies C1/C2 back and forth 4 8-10 5010 60 sec Slow eccentrics C2. Hammer curl - - - - 4 8-10 3020 60 sec Normal Treadmill Alone 1 35 minutes 3.2 – 3.4

Slow eccentrics: lower the weight slowly while keeping the muscle tensed

Week 4 – Tuesday – Lower body

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat A1/A2 back and forth 6 6/4/2/6/4/2 3010 75 sec Normal

A2. Standing calves - - - - 6 6-8 2212 75 sec Peak contraction B1. Sumo deadlift B1/B2 back and forth 6 6/4/2/6/4/2 3010 75 sec Normal

B2. Seated calves - - - - 6 20-25 2212 75 sec Peak contraction C1. Leg extension 2/1 C1/C2 back and forth 4 4-6 5010 60 sec 2/1 technique C2. Leg curl 2/1 - - - - 4 2-4 5010 60 sec 2/1 technique

Peak contraction: squeeze the muscle hard at the end of the lifting phase 2/1 technique: lift with both limbs, lower slowly one limb at a time

Week 4 – Wednesday – Intervals & abs

Exercise

Organization

Sets

Intense portion

Relax portion

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

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Week 4 – Thursday – Back/Triceps

Exercise

Organization Sets

Reps

Tempo

Rest

Technique

A1. Pull ups (or pulldown) A1/A2 back and

forth 6 6/4/2/6/4/2 3010 75 sec Normal A2. Close-grip bench - - - - 6 6/4/2/6/4/2 3010 75 sec Normal B1. Bent over bar rowing B1/B2 back and

forth 6 8/6/4/8/6/4 3010 75 sec Normal B2. Nosebreaker - - - - 6 8/6/4/8/6/4 5010 75 sec Slow eccentrics C1. Seated rowing C1/C2 back and

forth 4 8-10 3012 60 sec Peak contraction C2. Overhead DB triceps

ext. - - - - 4 8-10 3020 60 sec Normal

Exercise

Organization

Sets

Intense portion

Relax portion

Week 4 – Friday – Shoulders

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Push press A1/A2 back and forth 6 6/4/2/6/4/2 Explosive 75 sec Explosive A2. Upright rowing - - - - 6 6/4/2/6/4/2 3012 75 sec Peak contraction B1. Seated DB press B1/B2 back and forth 6 8/6/4/8/6/4 3010 75 sec Normal

B2. Barbell shrugs - - - - 6 8/6/4/8/6/4 2012 75 sec Peak contraction C1. Lateral raise C1/C2 back and forth 4 8-10 3020 60 sec Normal

C2. Barbell front raise - - - - 4 8-10 3020 60 sec Normal Treadmill Alone 1 35 minutes 3.2 – 3.4

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Week 4 – Saturday – Overall

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A. Back squat Alone 6 3/2/1/3/2/1 3010 120 sec Normal B. Sumo deadlift Alone 6 3/2/1/3/2/1 3010 120 sec Normal C. Bench press Alone 6 3/2/1/3/2/1 3010 120 sec Normal D. Bent over bar rowing Alone 6 3/2/1/3/2/1 3010 120 sec Normal

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DIET

WEEKS 3 – 4 (medium caloric restriction)

Note: I am not giving you specific food choices but rather portions of each category of food. The table

provided gives you the appropriate food choice and the size of one portion. You can make up your

meals by picking any food you want in the list as long as you respect the prescribed number of portion

for each meal.

Breakfast / Upon rising Protein – 3 portions Fruit – 1 portion

Green veggies AM snack (3-4 hours after breakfast) Protein – 2 portions

Fruit - 1 portion Glutamine 20g Before bed Protein – 2 portions

Green veggies

Individuals who are between 150lbs and 185lbs

Dairy – 2 portions Green veggies Lunch (2-3 hours after snack) Protein – 3 portions

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Individuals who are between 185 and 225lbs

Fat – 1 portion Green veggies

(22)

SUPPLEMENTS

WEEKS 3 – 4

3-5g leucine

5g fish oil

3-5g leucine

LUNCH 5g fish oil

5g fish oil

SUPPER 5g fish oil

5g glycine

5g fish oil

5g creatine

1 scoop whey isolate 10g BCAA 5g creatine

BEFORE BED 5g fish oil 5g glycine ZMA 5g fish oil ZMA 5g fish oil ZMA

(23)

PHASE II (weeks 5-8)

Limit strength for muscle maintenance

(and even gain)

Now that you have been dieting for 4 weeks you have reached a pivotal point in your body

transformation project; it's at this point that you risk starting to lose muscle mass. As I mentioned, your

body can handle caloric restriction pretty well for a short period of time. However, as the deficit is

maintained over the long run, preventing the negative effects of energy restriction (metabolic

downregulation, muscle loss, cravings) becomes increasingly more difficult.

At this point our goal should be to do everything we can to avoid muscle loss. This means utilizing

training methods that force the body to maintain its muscle mass. This means lifting big weights! You

must give your body a damn good reason to keep its muscle while energy supplies are limited. And

trust me, this damn good reason is not lifting light weights for a lot of reps!

From experience, my own and that acquired by training tons of clients, as long as you are at least

maintaining your strength while dieting you will not lose any muscle mass. And if you gain strength

you might even put on a pound of muscle or two.

For that reason this 4 weeks phase will focus on big lifts with big weights. We will stimulate fat loss by

doing more energy systems work and continuing to diet hard.

We will also add some carbs pre and post-workout to favor strength gains.

As for supplements, this is a good time to throw in a fat burner like Hot Rox extreme and insulin

controlling products like Fenuplex and Yang r-ala.

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PHASE II – CONCENTRATED STRENGTH LOADING – WEEKS 5-8

Training split

Monday: Squat dominant + steady state cardio

Tuesday: Upper body + intervals

Wednesday: Intervals

Thursday: Deadlift dominant + steady state cardio

Friday: Upper body + intervals

Saturday: Intervals

Sunday: OFF

Week 5 – Monday – Squat dominant

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat A1/A2 back and forth 6 6/5/4/6/5/4 3010 120 sec Normal A2. Standing calves - - - - 6 10 - 12 3010 120 sec Normal B1. Leg press B1/B2 back and forth 6 6/5/4/6/5/4 3010 120 sec Normal B2. Seated calves - - - - 6 15 - 20 3010 120 sec Normal C. Back squat Alone 4 6-8 3010 120 sec Normal

Treadmill Alone 1 30 minutes 3.2 – 3.4 mph - - - - 8 to 10 deg. Incline

Week 5 – Tuesday – Upper body/Horizontal

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press A1/A2 back and forth 6 6/5/4/6/5/4 3010 90 sec Normal A2. Preacher curl - - - - 6 8 - 10 3010 90 sec Normal B1. Close-grip bench B1/B2 back and forth 6 6/5/4/6/5/4 3010 90 sec Normal B2. Hammer curl - - - - 6 8 - 10 3010 90 sec Normal C1. Bench press C1/C2 back and forth 4 6 - 8 3010 90 sec Normal

C2. Seated rowing - - - - 4 8 - 10 2012 90 sec Peak contraction

Exercise

Organization

Sets

Intense portion

Relax portion

(25)

Week 5 – Wednesday – Intervals

Exercise

Organization

Sets

Intense portion

Relax portion

Week 5 – Thursday – Deadlift dominant

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Deadlift (or sumo) A1/A2 back and forth 6 6/5/4/6/5/4 3010 120 sec Normal A2. Lying leg curl - - - - 6 8 - 10 3010 120 sec Normal B1. Romanian deadlift B1/B2 back and forth 6 6/5/4/6/5/4 3010 120 sec Normal B2. Leg extension - - - - 6 10 -12 3010 120 sec Normal C. Deadlift (or sumo) Alone 4 6-8 3010 120 sec Normal

Week 5 – Friday – Upper body/Vertical

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Push press A1/A2 back and forth 6 6/5/4/6/5/4 Explosive 90 sec Explosive A2. Pull-ups (or pulldowns) - - - - 6 8 - 10 2011 90 sec Normal B1. Incline DB press B1/B2 back and forth 6 6/5/4/6/5/4 3010 90 sec Normal B2. Single-arm pulldowns - - - - 6 8 - 10 2011 90 sec Normal C1. Push press C1/C2 back and forth 4 6 - 8 Explosive 90 sec Explosive C2. Standing curl - - - - 4 8 - 10 3010 90 sec Normal

Exercise

Organization

Sets

Intense portion

Relax portion

(26)

Week 5 – Saturday – Intervals & abs

Exercise

Organization

Sets

Intense portion

Relax portion

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

Week 6 – Monday – Squat dominant

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat A1/A2 back and forth 6 5/4/3/5/4/3 3010 120 sec Normal A2. Standing calves - - - - 6 8 - 10 3010 120 sec Normal B1. Leg press B1/B2 back and forth 6 5/4/3/5/4/3 3010 120 sec Normal B2. Seated calves - - - - 6 12 - 15 3010 120 sec Normal C. Back squat Alone 4 4 - 6 3010 120 sec Normal

Week 6 – Tuesday – Upper body/Horizontal

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

Exercise

Organization

Sets

Intense portion

Relax portion

(27)

Week 6 – Wednesday – Intervals

Exercise

Organization

Sets

Intense portion

Relax portion

Week 6 – Thursday – Deadlift dominant

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Deadlift (or sumo) A1/A2 back and forth 6 5/4/3/5/4/3 3010 120 sec Normal A2. Lying leg curl - - - - 6 6 - 8 3010 120 sec Normal B1. Romanian deadlift B1/B2 back and forth 6 5/4/3/5/4/3 3010 120 sec Normal B2. Leg extension - - - - 6 8 - 10 3010 120 sec Normal C. Deadlift (or sumo) Alone 4 4 - 6 3010 120 sec Normal

Week 6 – Friday – Upper body/Vertical

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

Exercise

Organization

Sets

Intense portion

Relax portion

(28)

Week 6 – Saturday – Intervals & abs

Exercise

Organization

Sets

Intense portion

Relax portion

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

Week 7 – Monday – Squat dominant

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat A1/A2 back and forth 6 3/2/1/3/2/1 3010 120 sec Normal A2. Standing calves - - - - 6 6 - 8 3010 120 sec Normal B1. Leg press B1/B2 back and forth 6 3/2/1/3/2/1 3010 120 sec Normal B2. Seated calves - - - - 6 10 - 12 3010 120 sec Normal C. Back squat Alone 4 3 - 5 3010 120 sec Normal

Week 7 – Tuesday – Upper body/Horizontal

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

Exercise

Organization

Sets

Intense portion

Relax portion

(29)

Week 7 – Wednesday – Intervals

Exercise

Organization

Sets

Intense portion

Relax portion

Week 7 – Thursday – Deadlift dominant

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Deadlift (or sumo) A1/A2 back and forth 6 3/2/1/3/2/1 3010 120 sec Normal A2. Lying leg curl - - - - 6 4 - 6 3010 120 sec Normal B1. Romanian deadlift B1/B2 back and forth 6 3/2/1/3/2/1 3010 120 sec Normal B2. Leg extension - - - - 6 6 - 8 3010 120 sec Normal C. Deadlift (or sumo) Alone 4 3 - 5 3010 120 sec Normal

Week 7 – Friday – Upper body/Vertical

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

Exercise

Organization

Sets

Intense portion

Relax portion

(30)

Week 7 – Saturday – Intervals & abs

Exercise

Organization

Sets

Intense portion

Relax portion

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

Week 8 – Monday – Squat dominant

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat A1/A2 back and forth 9 3/2/1/3/2/1/

3/2/1 3010 120 sec Normal A2. Standing calves - - - - 9 4 - 6 3010 120 sec Normal

Week 8 – Tuesday – Upper body/Horizontal

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press A1/A2 back and forth 9 3/2/1/3/2/1/

3/2/1 3010 90 sec Normal

A2. Seated rowing - - - - 9 4 - 6 2012 90 sec Peak contraction

Exercise

Organization

Sets

Intense portion

Relax portion

(31)

Week 8 – Wednesday – Intervals

Exercise

Organization

Sets

Intense portion

Relax portion

Week 8 – Thursday – Deadlift dominant

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Deadlift (or sumo) A1/A2 back and forth 9 3/2/1/3/2/1/

3/2/1 3010 120 sec Normal A2. Lying leg curl - - - - 9 3 - 5 3010 120 sec Normal

Week 8 – Friday – Upper body/Vertical

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Push press A1/A2 back and forth 9 3/2/1/3/2/1

/3/2/1 Explosive 90 sec Explosive A2. Pull-ups (or pulldowns) - - - - 9 3 - 5 2011 90 sec Normal

Exercise

Organization

Sets

Intense portion

Relax portion

(32)

Week 8 – Saturday – Intervals & abs

Exercise

Organization

Sets

Intense portion

Relax portion

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

(33)

DIET

WEEKS 5 – 8 (targeted carbs intake)

Note: I am not giving you specific food choices but rather portions of each category of food. The table

provided gives you the appropriate food choice and the size of one portion. You can make up your

meals by picking any food you want in the list as long as you respect the prescribed number of portion

for each meal.

SURGE RECOVERY* 1 scoop Fruit – 1 portion

Green veggies

*Note that if you do not have SURGE RECOVERY available, you an use 1 scoop of powdered Gatorade and 10g of BCAAs

SURGE RECOVERY* 2 scoops Fruit – 1 portion

(34)

Green veggies

*Note that if you do not have SURGE RECOVERY available, you an use 2 scoops of powdered Gatorade and 15g of BCAAs

Green veggies

(35)

SUPPLEMENTS

WEEKS 5 - 8

4-5g beta-alanine 3-5g leucine

5g fish oil

3-5g leucine 4-5g beta-alanine

LUNCH 5g fish oil

2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 4-5g beta-alanine

3-5g leucine

5g fish oil

4-5g beta-alanine

5g fish oil

SUPPER 5g fish oil

4-5g beta-alanine 5g glycine

5g fish oil

4-5g beta-alanine

5g fish oil

4-5g beta-alanine 5g creatine

1 scoop whey isolate 10g BCAA 5g creatine 4-5g beta-alanine

BEFORE BED 5g fish oil 5g glycine 20g glutamine ZMA 5g fish oil 5g glycine 20g glutamine ZMA 5g fish oil 5g glycine 20g glutamine ZMA

(36)

PHASE III (weeks 9-10)

Open the Gates of Hell!!!

(2 weeks all out fat loss blitzkrieg)

Our body transformation comes to an end; sadly this also means that it's crunch time! We initiated our

transformation project by a fat loss blitz, the get the body into high ''fat burning gear''. We then focused

on maintaining and even gaining muscle mass while losing fat progressively during phase II. It's now

time to shift things up into high gear once again.

As I mentioned earlier, it is possible to use a very intense period of caloric reduction without risking

muscle loss or other negative impacts. That's what we accomplished during the first two weeks of this

program.

We then stabilized the body by maintaining or even increasing muscle mass (thus preventing metabolic

downregulation). If you did things according to plan you should not be suffering any ill-effect from

dieting at this point. This indicates that you are capable of tolerating yet another short fat loss blitz.

That's what this phase will be about. Simply put, over these next two weeks you will enter a state of

transient overtraining and undereating. At the conclusion of these 2 weeks you should feel like crying

all the time and your strength migth be down somewhat. You'll also be a lot lighter, mostly from fat

loss. Despite how bad you are feeling, don't panic. At the end of the those two weeks we will use a 2

weeks peaking phase (weeks 11 and 12). This peaking or surcompensation week should allow you to

actually put on a significant amount of muscle mass while becoming slightly leaner and all that, while

eating everything in sight!

But prior to that feast, we must first go through this upcoming blitzkrieg unharmed! This phase is

designed to include 2 days of two-a-days workouts and 3 days of once-a-day workout. Are you up to it?

(37)

PHASE III – FAT LOSS BLITZKRIEG – WEEKS 9-10

Training split

Monday AM: Chest/Back heavy + steady state cardio

Monday PM: Chest/Back volume

Tuesday AM: Lower body heavy + steady state cardio

Tuesday PM: Lower body volume

Wednesday: Intervals

Thursday: Biceps/Triceps + intervals

Friday: Steady state cardio

Saturday: Shoulders + intervals

Sunday: OFF

Week 9 – Monday AM – Chest/Back heavy

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5 A2. Barbell rowing - - - - 5 3 – 5 +RP 2012 120 sec Rest pause B1. Incline DB press B1/B2 back and forth 5 5/43/2/1 3010 90 sec Normal

B2. Lat pulldown - - - - 5 5/4/3/2/1 2012 90 sec Peak contraction

Cluster 5 = 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep Rest/Pause = Perform 3-5 reps to failure, rest 10 seconds and perform additional reps to failure

Week 9 – Monday PM – Chest/Back volume

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. DB bench press A1/A2 back and forth 5 10 - 12 3010 75 sec Normal

A2. 1-arm DB rowing - - - - 5 10 - 12/arm 2012 75 sec Peak contraction B1. Incline bench press B1/B2 back and forth 4 12 - 15 3010 60 sec Normal

B2. Seated rowing - - - - 4 12 – 15 2012 60 sec Peak contraction C1. DB flies C1/C2 back and forth 3 15 - 20 3020 45 sec Normal

(38)

Week 9 – Tuesday AM – Lower body heavy

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5 A2. Leg curl - - - - 5 3 – 5 +RP 2012 120 sec Rest pause B1. Sumo deadlift B1/B2 back and forth 5 Cluster 5 3010 120 sec Cluster 5 B2. Leg extension - - - - 5 3 – 5 +RP 2012 120 sec Rest pause

Week 9 – Tuesday PM – Lower body volume

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bulgarian split squat A1/A2 back and forth 5 10 - 12/leg 3010 75 sec Normal

A2. Single leg curl - - - - 5 8 - 10/leg 2012 75 sec Peak contraction B1. Long-step lunges B1/B2 back and forth 4 10 - 12/leg 2010 60 sec Normal

B2. Single leg extension - - - - 4 12 – 15/leg 2012 60 sec Peak contraction C1. Leg press C1/C2 back and forth 3 15 - 20 3020 45 sec Normal

C2. Seated calves - - - - 3 15 - 20 2012 45 sec Peak contraction

Week 9 – Wednesday – Intervals & abs

Exercise

Organization

Sets

Intense portion

Relax portion

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

(39)

Week 9 – Thursday – B iceps/Triceps

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. ½ bench press (rack) A1/A2 back and forth 5 4 - 6 3010 75 sec Normal A2. Preacher curl - - - - 5 4 - 6 3010 75 sec Normal B1. Close-grip bench B1/B2 back and forth 4 6 - 8 3010 60 sec Normal B2. Hammer curl - - - - 4 6 - 8 3010 60 sec Normal C1. Dips C1/C2 back and forth 3 8 - 10 3010 45 sec Normal C2. Reverse preacher curl - - - - 3 8 -10 3010 45 sec Normal

Exercise

Organization

Sets

Intense portion

Relax portion

Week 9 – Friday – Steady state cardio

Equipment

Organization

Sets

Time

Speed

Rest

Intensity

Week 9 – Saturday – Shoulders

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Push press A1/A2 back and forth 5 4 - 6 Explosive 90 sec Explosive A2. Power upright row - - - - 5 4 - 6 Explosive 90 sec Explosive B1. Seated DB press B1/B2 back and forth 4 6 - 8 3010 60 sec Normal B2. Barbell shrugs - - - - 4 6 - 8 3010 60 sec Normal C1. DB lateral raise C1/C2 back and forth 3 8 - 10 3010 45 sec Normal C2. Barbell front raise - - - - 3 8 -10 3010 45 sec Normal

Exercise

Organization

Sets

Intense portion

Relax portion

(40)

Week 10 – Monday AM – Chest/Back heavy

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5 A2. Barbell rowing - - - - 5 3 – 5 +RP 2012 120 sec Rest pause B1. Decline bench B1/B2 back and forth 5 5/43/2/1 3010 90 sec Normal

B2. Lat pulldown parallel - - - - 5 5/4/3/2/1 2012 90 sec Peak contraction

Week 10 – Monday PM – Chest/Back volume

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Incline DB press A1/A2 back and forth 5 10 - 12 3010 75 sec Normal

A2. 1-arm cable rowing - - - - 5 10 - 12/arm 2012 75 sec Peak contraction B1. Push ups B1/B2 back and forth 4 maximum 3010 60 sec Normal

B2. Seated rowing - - - - 4 12 – 15 2012 60 sec Peak contraction C1. Decline DB flies C1/C2 back and forth 3 15 - 20 3020 45 sec Normal

C2. Seated row to neck - - - - 3 15 - 20 2012 45 sec Peak contraction

Week 10 – Tuesday AM – Lower body heavy

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat wide stance A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5 A2. Leg curl - - - - 5 3 – 5 +RP 2012 120 sec Rest pause B1. Deadlift B1/B2 back and forth 5 Cluster 5 3010 120 sec Cluster 5 B2. Leg extension - - - - 5 3 – 5 +RP 2012 120 sec Rest pause

Treadmill Alone 1 40

minutes 3.2 – 3.4 mph - - - - 8 to 10 deg. Incline

(41)

Week 10 – Tuesday PM – Lower body volume

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Step-up A1/A2 back and forth 5 10 - 12/leg 3010 75 sec Normal A2. Single leg back

extension - - - - 5 8 - 10/leg 2012 75 sec Peak contraction B1. Romanian deadlift B1/B2 back and forth 4 10 - 12 2010 60 sec Normal

B2. Hack squat - - - - 4 12 – 15 2010 60 sec Normal C1. Single leg press C1/C2 back and forth 3 15 - 20/leg 3020 45 sec Normal

C2. Seated calves - - - - 3 15 - 20 2012 45 sec Peak contraction

Week 10 – Wednesday – Intervals & abs

Exercise

Organization

Sets

Intense portion

Relax portion

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

Week 10 – Thursday – B iceps/Triceps

Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. ½ bench press (rack) A1/A2 back and forth 5 4 - 6 3010 75 sec Normal A2. Standing bar curl - - - - 5 4 - 6 3010 75 sec Normal B1. Decline close-grip B1/B2 back and forth 4 6 - 8 3010 60 sec Normal B2. Zottman curl - - - - 4 6 - 8 3010 60 sec Normal C1. Nosebreaker C1/C2 back and forth 3 8 - 10 3010 45 sec Normal C2. Seated DB curl - - - - 3 8 -10 3010 45 sec Normal