THIS IS OLD(FROM SUMMER 2009)***BUT STILL EFFECTIVE!

These are just very brief overviews of what I've done all summer and what i plan on doing. If anyone would want more info on my workout program please dont hesiatate to email, message, etc. I'd be more than happy to help! =D


Cutting Program - all of these are modified versions of programs i found and did research on, i would normally do the actual program for 4 weeks and then tweak it to fit me.

Weeks 1-12: heavily customized push pull program. 4 day split and worked each body part twice a week. Cardio three times a week. I basically just ate healthy food at breakfast, lunch, and dinner until i was full. Probably got anywhere from 2900-3500 cals daily. I was losing around .5-1lbs. per week.

Weeks 13-16: Customized Six day split. train each body part three times a week. (never do this more than 4-6 weeks at a time). Cardio three times a week. Lowered cals (got anywhere from 2400-2900 daily) and got on a structured (probably TOO structured) meal plan. Lost about 1-2lbs per week.


Complete Summer 2009 Cutting Program

This is my entire Summer right here! if you have any questions don't hesitate to ask. =)

Diet(FROM WEEKS 13-16):

Ideally i tried to get a ~50/30/20 protein/carb/fat ratio. Remember that when you cut, you need to be getting more protein so you don't lose muscle. Keeps the carbs low (no more than .5 per pound of bodyweight) and make sure that you're getting 20-25% of of your cals from good fat.

Here's a sample Workout Day and Rest Day...

Workout Day:

Breakfast - 2 whole eggs, 3 egg whites, 1 cup oatmeal, 1 scoop whey protein

Midmorning Snack - ~8oz Greek Yogurt, 1 scoop whey protein

Lunch - 1 can white tuna, 1 tbsp light mayo, 1 whole wheat pita pocket

PreWorkout - 1 scoop whey protein, 1 banana, (NO and other sups)

PostWorkout - 1 scoop whey protein, 1 scoop casein protein, ~20oz gatorade, (CEE or Monohdyrate, and other sups)

Dinner - ~8-10oz fish, 20 asparagus spears, 2 cups salad, 1 tbsp balsamic vinegar or olive oil dressing

Bedtime Snack - 1 cup fat free cottage cheese, 2 tbsp salsa


Rest Day:

Breakfast - 3 whole eggs, 3 egg whites, 1 cup oatmeal

Midmorning Snack - 1 whole wheat English muffin, 1 tbsp peanut butter, 1 scoop whey protein

Lunch - 6oz Deli Meat(turkey, chicken, etc), 2 cups salad, 1 tbsp balsamic or olive oil dressing, 1 scoop whey protein

Midafternoon Snack - half can tuna, 6 whole wheat crackers, ~8oz tomato soup

Dinner - 8 oz (96%lean) Ground beef, 1 whole wheat bun, half cup lettuce, half tomato, 1 cup green beans(or other veggie)

Bedtime Snack - 1 scoop casein protein, 1 tbsp flaxseed oil



Weight Training:

I cut this summer for a total of 16 weeks (probably a little too long). For the first 12 weeks, I did a very modified push-pull split training four days a week (M/T/TH/F) and working each bodypart twice per week. On M/T I would generally use heavier weight and more compound lifts, while on TH/F i would do higer reps with more isolation lifts.

Here's a sample workout from my first 12 weeks(every 4 weeks i would try and switch up the lifts)(I also performed my own personal Ab routine 4 days/week which I will outline later)...

Monday: No more than 60sec rest inbetween sets

DB Bench: 3 sets/4-6 reps
-superset with-
DB Incline Bench: 3 sets/6-8 reps

BB Decline Bench: 3 sets/8-10 reps

BB Squat: 3 sets/4-6 reps

Front Squat: 3 sets/6-8 reps
-superset with-
Leg Press: 3 sets/8-10 reps

Overhead BB Press: 4 sets/4-6reps
-superset with-
Overhead DB Press: 4 sets/6-8reps

Close-Grip Bench Press: 4 sets/6-8 reps
-superset with-
Tricep Dip: 4 sets/8-10 reps

Standing Calf Raise: 3 sets/ 8-10reps

Ab Routine #1


Tuesday: No more than 60sec rest inbetween sets

BB Deadlift: 3 sets/4-6 reps

Bent-Over BB Row: 3 sets/6-8 reps
-superset with-
Lat Pulldown: 3 sets/8-10 reps

Chins: 4 sets/6-8 reps
-superset with-
Drag Curl: 4 sets/8-10 reps

BB Shrug: 3 sets/6-8 reps
-superset with-
DB Shrug: 3 sets/8-10 reps

BB Wrist Curl: 3 sets/8-10 reps
-superset with-
BB Reverse Wrist Curl: 3 sets/8-10 reps

Ab Rountine #2


Thursday: No more than 30 sec rest inbetween sets(yeah, it's brutal)

Incline DB Flye: 3 sets/10-12 reps

Cable Crossover: 3 sets/12-15 reps
-superset with-
Pec-Dec Flye: 3 sets/15-20 reps

Leg Extension: 4 sets/ 15-20 reps
-superset with-
Lying Leg Curl: 4 sets/ 15-20 reps

Cable Lat Raise: 3 sets/10-12 reps

BB Front Raise: 2 sets/12-15 reps
-superset with-
Bent Over Lat Raise: 2 sets/15-20 reps

Cable Pressdown: 4 sets/ 10-12 reps
-superset with-
Overheat Triceps Ext: 4 sets/ 12-15 reps

Ab Routine #1


Friday: 30-45 sec rest inbetween sets

Decline Pullover: 4 sets/ 10-12 reps
-superset with-
Straight Arm Pulldown: 4 sets/ 12-15 reps

DB curl: 4 sets/ 10-12 reps
-superset with-
Incline DB Curl: 4 sets/12-15 reps

DB Wrist Curl: 3 sets/ 12-15 reps
-superset with-
DB Reverse W