Cardio I performed during my cutting phase. I would do this first thing in the morning before I would eat every morning. Also after everyworkout session!!

Start with a 5min warmup at 60% max heart rate.


20 sec of allout effort (85-90%max heart rate) followed by 10 sec of 60% to recover. Repeat this interval 10times.


Finish with a 5min warmdown at 60%.

This will not only burn more fat then doing and hr of moderate cario but it will also keep your metabolizm up hours after your done. One of the only cardio programs that will do that. All while keeping muscle. You can always add a min of the intense part when you feel up to it. I personally only do this on the eliptical.


What I eat on a normal day when bulking..

As soon as I wake. 1/3 cup steel cut oats+ 2 packets splenda+ 1tbsp peanut butter. 1cup egg replacment+ 1whole egg+ 1 peice fatfree cheese+ 2 peices of lean bacon, I break up the bacon after its cooked and mix that with the cheese and eggs.

2-3hrs later. 2scoops Nitro-Tech+ half a red apple.

2-3hrs later. 8oz very lean beef(i found one that is only 2% fat)+ 1/3 cup spaghetti sauce+ 1/2 cup brown or wild rice.

2-3hrs later. 2scoops Nitro-Tech+ half a red apple.

2-3hrs later. Grilled or boiled chicken( enough to get you around 40grams protein)+ 1 cup mixed veggies.

2-3hrs later. 2scoops Nitro-Tech.

I start lowering the carbs before bed always, weither im bulking or cutting. I also have my oatmeal and rice earlier in the day and veggies during the end. I also snack on JIF natural peanut butter threw the whole day.I go thru a jar in about 3-4 days from just eating it by its self. I also usually have a protein shake right after my workout consisting of 1/4 cup regular oatmeal+ 1/4 cup fat/sugar free vanilla ice cream+ 1 1/2 scoops Nitro-Tech+ 1 1/2tbsp peanut butter+ 1tbsp cinammin+ water and ice!!