Fat Cutting PDF

Vince DelMontes
NO-NONSENSE
FAT CUTTING
Hello and Welcome!
Thank you for trusting me and
purchasing my e-book NoNonsense Muscle Building:
Skinny Guy Secrets to Insane
Muscle Gain. I debated until
the wee hours of the morning
(right now its 2:30 a.m. and if
you know me then this wont
surprise you - I get my best
A Complete Guide To
Getting Shredded!
No Nonsense Fat Cutting
Introduction
Preface
IMPORTANT
This is a step-by-step program that involves gradual but consistent progression to the
point of lifting very heavy weights. Proper warm-up is mandatory before every workout to ensure that you protect your tendons, ligaments and joints from injury.
Although exercise is beneficial, and this program has been created to progress beginners to advanced and elite training levels, there is still the risk of injury. Vince
DelMonte Fitness and its owners, agents, affiliates and employees will not be held
responsible or liable for any injury sustained while lifting or moving weights at your
home, gym or elsewhere. Always consult with your physician before beginning any
weight-training program or other exercise plan, even if it is progressive in nature. If
you experience any strain or pain while training, stop and immediately consult your
family doctor.
Vince Delmonte www.VinceDelMonteFitness.com 2007.

All rights reserved.
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www.VinceDelMonteFitness.com
Introduction
INTRODUCTION
Hello and Welcome!
This special fat loss report will unlock all the secrets you need for maximum fat loss,
which in turn will lead you to a lean and shredded physique: 5-6% body fat for
males and 10-12% body fat for females!
By the time you read this report, you should have packed on some serious muscle size
and strength and look big and powerful. Now its time to enter the cutting phase
and burn off the excess fat to show off a really ripped, sculpted and shredded physique!
In this exclusive fat loss report, Ill reveal an extremely powerful fat burning system
that will allow you to maximize your fat burning potential, despite your genetics,
while maintaining your lean muscle gains. After all, what good is a bulked up physique without the proper cuts, lines and definition?
Instead of confusing you by focusing on whats the new, latest, and most cutting edge,
this system will simplify fat loss right down to the lowest common denominator.
Instead of complicating fat loss, so that you need to be a Ph.D. research scientist to
understand it, this system will reveal real world, practical information that I have
used in every fitness model show I have competed in personally and those that my
clients have competed in as well.
Compiled in this manual is a simple yet detailed road map with

regards to working with your body type, adjusting your mindset, dieting, training and supplementation.
You could say that this book is based on the quote of Albert Einstein:
Make everything as simple as possible, but not any simpler.
The entire concept of this system will be based on the principles of losing fat by
gaining and keeping muscle.
The first guideline is to burn the fat, dont starve the fat. The most popular
approach to losing fat is to go on a diet. On a side note, what are the first three letters of the word diet? D I E ! Coincidence? Ill let you decide in a moment. Lets
consider what happens when you go on a diet:
The typical diet consists of about 1200 calories (even for some men) which is a far cry

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Introduction
from the energy requirements of most females and all males. I refer to any low calorie diet as starvation. Not to mention that the majority of diets include zero exercise!
So what happens when you drastically reduce your calories with zero exercise?
Your body needs to get energy from somewhere and unfortunately, since youre in survival mode, your body holds onto your fat stores for dear life and strips off the muscle
instead. There has been plenty of research to show that low calories and no exercise
leads to muscle loss.
Some research has shown that you will lose one pound of muscle for every three
pounds of fat. In my opinion, that research sounds very conservative. I wouldnt be
surprised if dieters are losing as much as half fat and half muscle!
Dieting without exercise is a lethal double-edged sword. Not

only do you experience a drop in your metabolism because of
the lower calories, but you also experience a drop in your metabolism because of the lost muscle. So now you have a double decrease in metabolism, inevitably resulting in a smaller
and flabbier version of your self!
The second guideline is to burn the fat, dont lose the weight. I am amazed by how
many people are still fixated on losing weight rather than fat. Unfortunately, most
transformation stories are perfect examples of weight loss and not fat loss. These
individuals only lose a lot of water weight, accompanied by muscle. A very small
percentage of their weight loss is actual fat. It will be no surprise when they put the
weight back on within the next year because they never fixed the root problem!

So the key is to adjust your mindset and realize that weight is not fat! Dramatic
weight loss does not necessarily mean losing fat. It can also include losing water
weight and dry muscle tissue. So dont get overly excited when you lose 20 pounds of
weight in the first month. The question is: 20 pounds of what? This entire fat loss
program is based on losing fat without losing muscle. So lets get started!
BURN
-Vince-

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No Nonsense Muscle
Fat Cutting
Building
Table Introduction
OfChapter
Contents
1
No Nonsense Fat Cutting:

A 4-Month Guide to Getting Shredded
By Vince DelMonte
TaBLE oF ContEntS
Chapter 1
Genetic Factors and Fat Loss
Page 6
Chapter 2
The Fat Cutting Mind Set
Page 18
Chapter 3
The Fat Cutting Diet
Page 25
Chapter 4
The Fat Cutting Training Program
Page 44
Chapter 5
The Fat Cutting Supplementation Plan
Page 64
Closing Comments Page 66

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Introduction
Chapter 1
Chapter 1:

GENETIC FACTORS AND FAT LOSS
Will You Let Genetic Limitations Affect Your Ability To Get Shredded?
If you have completed my No Nonsense Muscle Building program, then you know that
it is possible to defeat muscle unfriendly genes because you are wearing a new body!
You have stayed committed to your goals and are now living proof that you can transform if you take the right steps. The same principles are going to apply to those getting prepared to defeat fat unfriendly genes.

You have heard the saying: Choose your parents wisely! But if your parents are
overweight or obese, this does not condemn you to a life of being overweight or stuck
with a stubborn pot belly. Just like many of you skinny guys thought you were condemned to a life of skinniness, you know that this is no reason to throw in the towel.
In this first section of the special fat loss report, it is critical to understand the role of
genetics.
I dont know about you, but the term genetics used to scare me. I was always reminded of geeky (but still intimidating) high school teachers, images of funky DNA
structures, and my worst high school subject -- biology.
But within these doors lies the answer to unlocking

the fat-loss confusion.
Have you ever wondered why some people can start a bulking program, gain massive amounts of muscle and keep their entire six-pack in check while others start
to bulk up and lose sight of their abdominals in just a few days? Some people will
attempt a cutting program after they bulk up and will appear extremely muscular because they dont lose an ounce of muscle in the dieting process. Others try to cut the
fat after a bulking program and seem to go soft and lose all the muscle they gained.
GENETICS
In this section, I will teach you why you should not be fearful or intimated by your
genetics. And in later chapters of this book, I will teach you how to manipulate certain training and nutrition variables based on your body type. The key to success is to
be fully educated, believe in yourself, have a good support team and follow the right
plan.
The reality is that if both parents are overweight, their children will have an 80%
chance of being overweight. And if both parents are skinny, their children will

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Introduction
Chapter 1
have an 80% chance of being skinny. This does not mean that you are sentenced to
a life of being overweight or skinny, but knowing the facts will help you try harder in
certain areas of your diet and training. In fact, you will have to train smarter compared to those with more genetically friendly genes.
The History of Body Types
Physiologists often refer to body types to describe a persons build. Body types (also
known as somatotypes) are a highly significant genetic determinant in the quest for fat
loss. To give credit where it is due, it was in the 1940s that Dr. William H. Sheldon introduced the theory of somatotypes.
His theory described three basic human body types: the endomorph, characterized by
a preponderance of body fat; the mesomorph, marked by a well-developed musculature; and the ectomorph, distinguished by a lack of either much fat or muscle tissue.
He also stated that most people were a mixture of these types.
These body types can be early indicators of whether you will

have a hard time cutting fat or easy time cutting fat and what
kind of physique you will have in the future.
(see table on following page)

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Sheldons description of three body types has become an integral part of most
literature on weight loss, fitness and bodybuilding. The three body types are further
described below, after thousands of physical traits were evaluated by physicians and
exercise physiologists over the years:
ECTOMORPH
MESOMORPH
ENDOMORPH
fragile
athletic
soft body
thin
hard, muscular body
flabby
flat chest
overly mature appearance
underdeveloped
muscles
rectangular shaped
(hourglass shaped for
women)
round shaped
thick skin
trouble losing weight
delicate build
young appearance
tall
lightly muscled
stoop-shouldered
large brain
trouble gaining weight
muscle growth takes
longer
upright posture
gains or loses weight
easily
over-developed digestive system

generally gains muscle easily
grows muscle quickly

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What is Your Body Type?

Since we all come in different shapes and sizes, knowing our Body Type (genetics)
is essential.
Discovering your body type will help indicate the kind of fat
loss strategy you must take in optimizing your goal, cleaning
up your diet and choosing the right style of training.
As mentioned previously, there are three distinct body types. While everybody is a
mix of the three, one particular type is always predominant. Your main type will
obviously be the one you can associate most closely with! Later on in this program,
we will discuss specific ways to train and eat based on your body types.
1) My bone structure is:

Very large
3 points
Large to medium
2 points
Small to frail
1 point
2) My body tends towards:

Carrying too much fat
3 points
Being lean and muscular
2 points
Being too skinny
1 point

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3) My body looks:
Men answer here:
Round and soft
3 points
Square and rugged
2 points
Long and tenuous
1 point
Pear-shaped
3 points
Hourglass-shaped
2 points
Mostly straight up and down
1 point
Chubby
3 points
Normal
2 points
Too thin
1 point
Women answer here:
4) As a child I was:

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5) My activity level is:
Sedentary
3 points
Fairly Active
2 points
Over active, cant sit still
1 point
6) My approach to life is:
Laid back
3 points
Dynamic
2 points
Worrisome
1 point
Slow
3 points
Just right
2 points
Too fast
1 point
7) My metabolism is:

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8) People tell me:
I should lose some weight
3 points
Stay the same, that I look fine
2 points
I should gain some weight
1 point
9) If you encircle your wrist with your other hands middle finger and
thumb:
Middle finger and thumb do not touch
3 points
Middle finger and thumb just touch
2 points
Middle finger and thumb overlap
1 point
10) Concerning my weight, I:
Gain weight easily, but find it hard to lose
3 points
Gain or lose weight fairly easily.

2 points
Usually stay about the same

Have trouble gaining weight

1 point
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11) I am hungry:
Almost all the time
3 points
Just at meal times
2 points
Rarely
1 point
12) People would describe me as an:
Emotional person
3 points
Physical person
2 points
Intellectual person
1 point
3227221712-
37
31
26
21
16
Points
Points
Points
Points
Points
=
=
=
=
=
Pure Endomorph
Combination of Endomorph and Mesomorph
Pure Mesomorph
Combination of Ectomorph and Mesomorph
Pure Ectomorph

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Endomorph:
This particular body type is generally predisposed to higher body fat % accumulation
and will need to follow this fat loss program the strictest. Known to have a soft
look, it is harder for them to trim and tone through exercise and diet. The good
news is that endomorph bone structure is wide and strong which makes muscle gains
easier to build and maintain. This can be a bonus during your muscle building and
bulking phases.
Be aware that your genetics control a slower metabolism, but

that simply means you will only gain fat if you give your body
too much reason to gain fat.
Endomorphs are typically found amongst huge football players and wrestlers. Famous
endomorphs would be known as John Goodman, Rosanne and Jack Black.

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Mesomorph:
Called the gifted ones, this type is genetically predisposed to great musculature
gains and could get shredded by applying just a few of the tips in this fat loss program. Usually very athletic looking, they have a good posture and are symmetric. For
a bodybuilder or fitness enthusiast, this is good news!
Mesomorphs are said to build muscle mass faster than most people can and to be able
to lose fat rapidly when on the right diet! Your genetics are basically in your favor
whether you want to build muscle or cut fat. Any training system will work because
you were awarded the lucky genes. Famous mesomorph body types would be Bruce
Willis, Sylvester Stallone and all the Mr. Olympia winners.

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Ectomorph:
Also known as hard gainers, ectomorphs are known for their long limb length, low
body fat % and small muscles. While some women would kill to have this body type,
men will probably see it in a different way! Ectomorphs have trouble gaining weight
and muscle growth takes much longer to achieve and maintain. Ectomorphs, however,
can still gain fat and must be cautioned not to overdo the fat loss program because
they have the greatest chance of losing muscle while cutting.
These individuals tend to be endurance athletes, such as long distance runners, NBA
basketball players and super-models. Brad Pitt, Edward Norton and Kate Moss would
be considered your famous ectomorphs. Did I also mention that legendary bodybuilders, Flex Wheeler and Frank Zane (two of my favorite bodies of all time), happen to be
ectomorphs? Both had rapid metabolisms and physical make-ups of ectomorphs when
they were young adolescents.

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Frank Zane was an Ectomorph
Flex Wheeler was an Ectomorph

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Chapter 2:
THE MIND AND FAT LOSS
You Get What You Focus On
So how did guys like Frank Zane and Flex Wheeler, classified as ectomorphs, defeat
their skinny genetics to become legendary bodybuilders who inspire thousands and
thousands of trainees? How did Markus Ruhl, classified as an endomorph, defeat his
fat genetics to become a world famous bodybuilder? (Sure, drugs had a role for
Markus and Flex, but obviously drugs alone would not have been enough).

I assume they mastered the Law of Attraction. Whether or

not they were familiar with the formal description of this
philosophy does not matter. I am confident that they executed the belief structure of this concept every day.

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Note: I do not sell or make any money promoting The Secret. It is extremely powerful and literally life-changing and probably the best personal development tool I can
recommend to you from a secular perspective. Check it out for yourself. For now, I
will do my own interpretation of The Secret from a muscle building and fat loss standpoint.
The Law of Attraction simply states that likes attract likes. This means that you
are getting whatever your subconscious mind is focusing on.
Your subconscious is the little subtext of thoughts running through your head each
day. It might sound like this:
I have an endomorph body type so I will never really lose fat even though
I am trying my best...
I will always have this little pot belly...
No matter how much I eat clean and train consistent, I will never get a
six-pack
SUBCONSCIOUS
I could start doing more cardio to lose this fat but most likely it wont do
much...
Nobody else in my family or none of my friends are ripped and muscular
so its really not a big deal for me...
Genetics makes up 40% of how you look so whats the point...
I might as well be happy with my muscle gains and not worry about this
pot belly because I will probably just lose muscle when I start dieting...

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Can you see the problem with these thoughts?
Apart from being completely negative, they are all based on a fatalistic mentality.
The individual is focusing on trying his best and doing his best.
The individual is focusing on what he does NOT want (pot belly), instead of
focusing on what he DOES want.
The individual sees his goals (a six-pack) as impossible, so he will never
make a true effort to find a solution.
The individual has never succeeded in the past, so he is having trouble
looking towards the future and then rewriting the future.
The individual does not believe he deserves the body of his dreams. He is
allowing his surroundings to influence his decisions.
The individual who buys into academic stats will only put in a 60% effort
because he has chosen to believe that he has zero control of the other 40%.

Re-Adjust Your Belief System
Everything you do is a result of your thought process and beliefs. If you believe it will
take 30 days to change a habit, then most likely it will take 30 days. If you believe it
will take one year to lose all the fat, then you will choose the path and make the decisions that lead to a one-year plan. If you believe that you are destined to be moderately fit looking, then you will put in a moderately average effort in the gym and
your training. If you believe only the genetically gifted deserve to be ripped, then you
will not take missed workouts, fast food binges and poor lifestyle habits seriously.
However, if you believe that you are a nutrition authority in your family, you will not
be ordering in fast food on the weekends. If you believe that you are a fitness role
model to your friends, you will be suggesting physical activities on the weekends. If
you see yourself with a fitness models body, you will not have a hard time waking up
at 6 AM for cardio. If you view yourself as a tough bad ass, you will not wimp out on
those last few reps. If you believe that you are the strongest guy in the gym, you will
start assessing your lifting progress more diligently. If you see yourself as a healthy
human being, you wont throw chips and cookies into your grocery cart!
Do you see the difference? Can you see how your subconscious thoughts are a direct
product of what you are getting in life? The battle truly begins in the mind. Here are
five action steps to take today:

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1. Repetition. Repetition. Repetition.
Take one day at a time. Just because you put the Law of Attraction in place and start
having new thoughts and beliefs, does not magically mean that you will become thin
and ripped. There is still the action and effort of doing. You still need to do the work
yourself. In the end, your goals will really come down to JUST DOING IT one day at a
time.

Each day you have to keep verbally telling yourself who you are. Write down your
goals and read them on your way to work or before you get out of bed in the morning.
Record your thoughts and beliefs and listen to your own voice each day. Each day you
will have to fight against the lies that you are lazy, not motivated, not genetically
gifted, food is making you fat, etc. etc. Dont deceive yourself or trick yourself into
accepting these false truths about yourself. Dont give these lies power by enforcing
negative self thoughts. Each day you will have to make new choices based on the new
person you are becoming.

2. Surround Yourself With Emotional

Reasons To Succeed.
Perhaps you should enter a 12-week transformation competition to add a competitive and urgent component to your goals.
Buy your own gym and set it up in your home, so that you see it every day.
Replace your screen saver with super fit bodies and replace the magazine on your
coffee table with fitness magazines.
Ask the biggest guy in your gym if you could work out with him or her for a few
weeks. Or hire a personal trainer who has a body that resembles the body you want.
Find out when the next big fitness competition or fitness expo is in your area and
attend.
Make new friends with people who live and breathe fitness. Perhaps you could pursue a friendship with some of the personal trainers or gym owners in your area.
Bottom line, you need to start living and breathing the lifestyle that
will take you to your goals.

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3. Surround Yourself With Pictures

That Create Emotion.
Cut out the exact picture of the image that represents your dream physique best.
To make it emotionally appealing, cut out your own face and paste it over top. It is
very important to sense what it would feel like to have your new body.
Watch a movie or sports show that reveals your dream physique being admired
and in the public eye. Maybe you want to have the physique of an Ultimate Fighter.
Watch Ultimate Fighter regularly on TV so the feelings are etched into your subconscious. Hang out with guys or girls better looking than you and go out with them in
public. Imagine how good it will feel when you can fit right in.
Post these pictures on your fridge, bathroom window, beside your bed, in your car
and at your work space. Find that one picture that represents to YOU the glorious
crowning moment when you feel great, look great, and are proud of your victory.
Put that picture where you can see it and remember it. Make sure there are strong
emotions attached to it so it becomes branded inside your subconscious.
4. Get Emotional Support.
Whether its a social support group, a personal trainer, a close friend, an Internet
community or a coaching program on the phone, surround yourself with people who
are working towards the same goal. If you cant find a group, then create a group
yourself. Take positive action towards your goals. This is the best way to defeat a
negative environment. The emotional support you receive weekly, or however often
you meet, will help carry you throughout the week. I cant stress how important it is
to get yourself A LOT of support. These people will also represent pictures of what
you want and keep you committed to your goals

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5. Dont Focus on Trying or

Wanting.
Until you truly believe that you have the power to change, you will not be in control
of your fate. Doubt can do many things. I had doubt that I could defeat my skinny
genetics. I had doubt when I developed an unexpected pot belly one year.
I told myself I wanted to become lean and muscular. But wanting was not powerful enough. I didnt think I should be lean and muscular; I just wanted to be lean and
muscular. But I was only hoping and wanting - a huge part of my subconscious did not
think it was truly possible.
This creates a negative feedback loop. When you only want or try to succeed, then
subtle decisions affect the outcome.
For example, if you are out at a social setting with lots of finger food and fried food,
and the temptation is so bad to eat just one, what are you going to do? If you are
only trying and wanting to succeed, then you are going to cave in to the temptation
and justify it by saying: It was only one sampling and it wont really hurt my progress, right?
Another example, if you are training in the gym and getting ready to push out one
last rep in your workout, after your muscles are screaming at you to stop, what are
you going to do? If you are only trying and wanting to succeed, then you are going to
decide the pain is not worth it. Instead of pushing for that one last rep, you are going
to end the set and rack the weights and justify it by saying: Its okay, it was just one
rep, and it would have been too hard anyways, right?
As you can see, I have a huge issue with wanting and trying. In fact, it drives
me crazy! For certain decisions in your life, its not enough to want or try them. You
must make them happen. You must DECIDE that you will DO IT. Its like locking
yourself in a room with no way out -- and then throwing away the key to prove your
commitment to finding a way out!
Once you decide that you will obtain your peak physique, there will be no more uncertainty or hoping.

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When you make the decision to stop wanting and start creating, then you will cross
yet another barrier. When you are in another social setting with pot-belly food or
in the gym underneath that same set of weights, youll realize that eating just one or
racking before youre done is not an option. Why? Because you have decided to earn
your peak physique, regardless of pain and temptation! IT IS WORTH IT, because
by making hard food decisions and by pushing 110% each and every time, you will
reach your goal.

The Day You Defeat Your Genetics...
In the last chapter we discussed the three main body types, so that you know whom
you are doing battle with. Just like in a war, you have little chance of being victorious unless you know what youre up against. I have provided the information
on body types only to reveal your enemys battle plan, not to reinforce the final
outcome. You must decide for yourself what the final outcome will be by using the
mental strategies outlined in this chapter.
When you begin to sharpen your perspective and to focus on changing your inner
dialogue, you begin to experience success in gaining control over your genes.
You will not train because you are supposed to; you will train because you know the
effort will pay off. You will not eat healthy because you should; you will eat healthy
because you are seeing improvements in your recovery. You will not hope you are
building your peak physique; you will be creating your peak physique. You will not
look into the mirror and think about what you could become; you will think about
what you are becoming and what you have created. You will look at your body and
visualize what you are about to create, not what you wish you had.
It is that very thin line between deciding and trying which

will make the difference between achieving a four-pack and
achieving a six-pack - between 12% fat and 6% fat!
You will have to avoid negative talk like I cant because you can. You must
choose to think positive. Remember that these new dialogues in your head will have
no meaning if they are not backed up with action. It is time to start discussing how
to back up your new belief system with the right action.
TAKE ACTION
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Chapter 3:
THE FAT CUTTING DIET
The Calories:
Calories are the most important factor in fat loss and the first factor you should sort
out. And if you plan on getting shredded, you are going to have to cut your calories
and you are going to have to cut them hard.
Determining your calories before fancy ratio calculating is more important for a number of reasons:
No ratio has any magical fat burning ability.
No ratio will override the law of calorie balance.
No nutrient ratio will prevent you from going into starvation mode if your
calories are too low.
No nutrient ratio will prevent you from gaining fat if your calories are too
high.
No nutrient ratio will help you gain muscle if your calories are too low.
No single nutrient ratio is perfect for everyone because we all have
CUTTING
different goals, body types and insulin sensitivities.
Before You Start This Diet...
I cannot stress this point enough. This diet is not for everyone. The diet strategy I
am about to share is not easy and only for those who are in one of three categories:
1. You have successfully overshot your goal ripped look by at least 20 pounds.
You are satisfied with your bulking process and ready to blow torch the fat.
2. You are currently over 20% body fat (or any unsatisfactory body fat level for yourself)
and want to cut fat before you start gaining muscle mass again.
3. It may be only a few months away from summer time and you may have personal motivation to be ripped in the next few months.


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I really want to reinforce the first point:

If you have not overshot your goal ripped look, then most likely you have not gained a
significant amount of muscle to reveal a lean and muscular body. Whats the point of
dieting for 3 or 4 months only to have an extra 5 pounds of muscle on your body?
If you truly want to look impressive, like someone who is strong and powerful, then
you will need to dedicate at least 6-12 months to gaining mass and overshooting your
goal ripped look by at least 20 pounds.

Review the Nutrition chapter in No Nonsense Muscle Building:
If you have not mastered the fundamentals shared in the nutrition chapter of my No
Nonsense Muscle Building book, then you must go back to the basics and hold off on
this get shredded diet. I would suggest following one of my nutrition plans for at least
four weeks to move your body into hormonal balance. You might even lose some body
fat and gain some muscle mass in the process by simply eating balanced.
You should understand that if you have a shaky foundation, then nothing else you do
will matter - your castle will crumble. As Emerson wrote in his essays, The height of
the pinnacle is determined by the breadth of the base.
I know that the fundamentals are boring and not based on any super cool cutting
formula like the one I am about to share, but fundamentals are responsible for 80% of
your results! It doesnt make sense to focus on principles that only affect 20% of the
final outcome until you have mastered what affects the first 80%.
NUTRITION
REVIEW
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How To Adjust Your Ratios Based On Body Type:

Mesomorph
You have probably heard that a mesomorph could probably follow any nutrient ratio
and still look super shredded and muscular. These are the same guys on the 50-50
diet; 50% McDonalds and 50% Boston Pizza. They are probably not even reading this
book right now because they are gifted enough for almost any approach to work.
However, if a gifted mesomorph went with a more balanced approach like 45% carbohydrates, 35% protein and 20% fat (my meal plan ratios), he would get even better results.
Ectomorph
The majority of ectomorphs usually are not concerned with body fat, but you might
be a rare case that has earned the Skinny Fat Syndrome, which is an unwanted
pot belly from poor nutritional choices over a consistent period of time. Even during
a fat burning phase, ectomorphs should not cut their carbohydrates drastically, if
they want to prevent muscle loss and maintain hardness and strength. A diet composed of 45% carbohydrates, 35% protein and 20% fat should be maintained.
Endomorph
Its the endomorph that needs to pay the closest attention to nutrient ratios. Endomorphs are typically insulin resistant and carbohydrate sensitive, so the maintenance of carbohydrate is usually out of the question. A better starting point for the
endomorph is to begin their carbohydrates around 45% and gradually decrease them to
10-20% until they reach their target body fat percentage.
Trusting Your Instincts
Some people are not going to like this section because they simply want to be told exactly what to do. They want to be told to eat 34.88% protein 12 minutes before they
work out, etc. I am not writing this section as a cop-out, but to engage you in the
learning process. In the end, I believe that each person already holds the
answers to his or her own questions. You learn the answers by paying
close attention to your results and listening to your body.
The idea of adjusting your nutrition plan intuitively will frustrate some left-brained
academics, but with few exceptions, academics are usually not the ones with the best
bodies! The people who have the best bodies are those living in the real world.

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They train hard, eat properly, pay close attention to their results and listen to what their bodies are telling them, despite
what the latest textbook says.
Dont be an individual who wants to get spoon fed the answers, without thinking or
being involved in the training process. If there were a perfect nutrient ratio or
perfect formula, then you would have probably found it by now. Although I consider my system to be quite effective, its not perfect and will require you to have
the courage to make some unique decisions based on your intuitions.
There is no program or ratio combination that you should follow by law. Dont
be afraid to determine what works best for you. Have the confidence to do some
tweaking. Allow yourself some flexibility in both directions. For example, if you
are an ectomorph maintaining 45% carbohydrates and feel that you are not getting
enough, then increase your carbs and drop your proteins and fats a bit - and MONITOR the results. If you feel that your carbs are too high at 45% and making you fat,
then drop them lower and lower and dont forget to MONITOR the results. In the
end, the ratios arent the secret to fat loss - calories are.

How to Figure Out Calories for Fat Loss
Bodyweight x 10 = day one, day two, day three calories

Bodyweight x 12 = day four calories.

Repeat.
Cycling your calories (primarily your carbohydrates) is probably the most powerful fat burning strategy on the planet. It claims first place by a mile. The second place system
does not even come close. It is the ONLY way to outsmart the bodys star-
vation response when calories and carbs are restricted. Not only do
you avoid the negative responses of consistent caloric restriction, but
you also gain a series of positive responses.
Cycling your calories has earned various names over the years and is considered the
bodybuilders and fitness models best kept secret. You might hear this system promoted as carbohydrate cycling, zigzag dieting, hi-low dieting, carbing-up
or re-feeding.
It is excellent for anyone who has trouble with fat loss or crashing through a plateau.
The best benefit is that it allows you to maximize fat loss

without the expense of muscle loss.

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This is mainly because your bodys metabolism does not get turned off by going into
starvation mode; it is cranked up again right before it figures out it was even going
there! This has been the bodybuilders and fitness models best kept secret for decades and now you know it!
Why cycling calories is better than a constant low carb diet
The longer you stay on a low carb diet, the less effective your diet and training
becomes on your fat loss goals. Basically, after three or so days of low carbs, your
bodys glycogen levels will be almost depleted and you will notice that your training
intensity and workout quality will start to suffer and take a beating. You will have
very little energy, lose your strength and start noticing that your muscles will flatten
out and look softer.
Your body is smarter than you think and will interpret the low carbohydrates as a
threat for survival, so your metabolic rate will slow down and your thyroid gland will
slow down and decrease output of thyroid hormone. This is why you need to mix
things up and keep your body on full alert with a high carb day every 4th day.
The only way to lose fat and build muscle at the same time...
This question will continue with the ages. Some will scream that building muscle and
losing fat is impossible. You can only chase one goal at a time. I agree that choosing
one goal is a more effective approach, but lets consider what happens when alternating high and low carb days.
Every fourth day, during the high carb day, your energy levels go up, your muscles
fill out and become harder, and your metabolic rate catches a spark of lighter fluid
to start the fire up again. Mentally, you get a break from all the discipline and staleness of eating low carbs, which can cause some people to break and give up. Unless
you have really, really dieted before, you will not understand what I am talking about!
The high carb day is literally a high day because you can reward yourself for another three-day victory, side step the side effects and have something to look forward to
for your discipline. The best part is that you will notice your body getting noticeably leaner with every four-day cycle as your body keeps digging out the fat stores
and using the carbohydrates to make you look more ripped. Your metabolic rate
will never stop working for you.
Most importantly, the high carb day will prevent muscle loss and it may even help you
increase small amounts of muscle mass in the process. That is why you have heard of
clients losing 15-30 pounds of fat in only three or four months, but also gaining 3 or 4
pounds of muscle. Most likely, whether intentional or not, they were using some
form of carbohydrate cycling.

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A little tip to emphasize weak body parts

during carbohydrate cycling:
I always had my high carbohydrate days on Wednesday and Saturday. This does not
work perfectly to a 3:1 rotation, but I adapted the principles of cycling to my training program. My two weakest body parts were shoulders and biceps. Shoulders got
trained on Wednesday and biceps got trained on Saturday. I made sure that I had my
high carbohydrate day on the same days I trained my weakest body parts, so that if
any muscle were to make gains during my get shredded diet, it would be my two
weakest muscle groups.
Adaptation of 3:1 cycling based on body type
Ectomorph: Ultra skinny guys have the greatest chance of losing muscle while cutting, so 3:1 might actually backfire on you. Instead, one high carb day might need to
be substituted with 2 or 3 high carb days and then repeat. This will really ensure that
no muscle is lost and that you might even make better muscle gains on your high days.
CARB CYCLING
Mesomorphs: Naturally muscular guys should suit the 3:1 model perfectly, although
the only way to be sure is to test it out and assess the results. An extra day can be
added to make the rotation 4:1 or even 5:1. Some mesomorphs, who have a harder
time losing fat, could also benefit from a 7:1 rotation. Again, if the high days need to
be adjusted, 2 days should do the trick.
Endomorphs: Naturally chubby guys, who have the hardest time losing fat, will benefit the most from stretching out the rotation to a longer cycle such as 7:1 to a maximum of 14:1. If you have a large percentage of fat to lose in a short period of time,
then you will have to push your body to its limits to maximize the fat loss. 3:1 will be
just too damn slow, so start with a more stretched-out rotation.
How Do I Know How to Adjust The Days?
Simple. Make sure you are dropping around 1.5 to 3 pounds of
body fat per week. Anything more is not very wise and will result in loss of lean body mass. It will take 3 or 4 weeks to figure out what
is working.
Use the mirror and stay in tune with the visual changes of your body. If you are leaning out and looking more muscular, then everything is working perfectly and on track.
If you are losing body fat but looking softer, then you need an extra re-feed day or
more frequent re-feed days because you might be losing muscle. If you are getting
bigger and not losing fat where you need to, then your calories are still too high or
you need to lengthen out the break between high and low days.

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You Become What You Eat

You have probably heard that when you increase your fats for a long enough time,
your body begins to depend on fat as a source of energy and learns how to use fat
more efficiently. You might hear someone explain that they are on a low carb diet so
they can go into fat burning mode. You have probably heard the opposite as well.
When you eat carbohydrates all day, you go into sugar burning mode. This might be
true, but there is also a huge negative to staying on a low carb diet for too long.
If you stay on low carbs for too long, then your body forgets what to do when you start eating carbs again.
Because you have been in primarily fat burning mode for so long, your body has become lazy and inefficient at burning up carbs for energy. Guess what happens when
you start eating them again? You blow up and gain a ton of weight in a short period
of time - sometimes overnight. That is why bodybuilders and fitness models look
completely different the day of their show and a week after their show.
How to Calculate Protein Intake

Protein will make up at least 30-35% of your caloric intake and 90% of it should
come from whole food sources. This is for three main reasons:
Whole food provides more vitamins and minerals and, since your body
will be deprived of lots of essential vitamins and minerals with the low
calorie diet, you do not want to make the situation worse by using low micronutrient proteins during this hypo-caloric diet.
Whole foods provide more fiber, more substance and therefore more
satiety versus supplemental liquid sources. And trust me, you are going to
be hungry, so will want to relieve your hunger every chance you get.
Whole food sources have a much higher thermic effect versus most supplemental proteins. Since you will want to maximize your metabolic rate,
you cannot afford to base less than 90% of your meals on real food.
So What About My Protein Supplements?
First, lets get one thing straight: the supplement industry is a big business. You have
been brain washed with fancy terms like cross flow micro-filtration, ion exchange,
whey isolates, oligopeptides and tons of other scientific terms that make you think
you are missing out on something magical.
The truth is that if you eat a sufficient amount of whole food in regular eating intervals, its not necessary to take in protein supplements to get extraordinary results.
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The reason you are, and should be, using protein powder is convenience. Protein
supplements are simply an easy way to hit your daily protein mark each day, especially if you have trouble getting your protein intake from primarily whole food during
bulking phases.
During your get shredded diet, you will be taking in fewer calories, so there is no
excuse for the convenience factor - unless you are truly not committed to doing this!
Your bodys digestive system was not designed to process liquids all day; it was designed to digest food, making protein supplements an inferior form of protein compared to whole food.
How Much Protein to Take
The foundation of the get shredded diet is determining your protein intake before
anything else. For bodybuilders, one gram per pound of body weight has been the
rule of thumb for years - and its very close to the 0.8 grams per pound of body
weight recommended in the majority of research. However, this method has a few
drawbacks:
Does this mean a 250-lb woman with 35% body fat needs to eat 250 grams
of protein a day? Of course not. This method would overestimate her
protein needs.
She should be concerned with fueling her lean body mass, NOT her fat
mass as well. A better guideline would be for her to consume 1 gram
of protein per pound of LEAN BODY MASS - not complete body weight.
Therefore, 163 grams (250 lbs x 35% body fat = 87.5 fat mass and 250 lbs
87.5 fat mass = 163.5 lean body mass) would be more appropriate.
The best way to determine protein intake is based on a percentage of total calories.
Remember that your caloric intake is your body weight multiplied by 10 for days 1, 2
and 3. And your re-feed day is your body weight multiplied by 12.
Once you have determined your number of calories, multiply this number by 35%.
This will tell you how many of your daily total calories come from protein. The next
step is to divide protein calories by four (there are four calories per gram of protein) and this
will leave you with the amount of protein, in grams, which you must eat each day.

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Example 1:
You are 200 lbs with 15 % fat

Your optimal caloric intake for cutting is 2000 calories

(200 lbs x multiple of 10)

2000 calories per day x 35 % = 700 calories a day from protein
700 calories a day / 4 calories / 1 gram = 175 grams of protein per day
You will notice that 175 grams of protein is about the same as if you had calculated
your protein intake by simply multiplying your lean body mass of 170 lbs (if you are 200
lbs and 15% fat) by the standard recommendation of 1 gram of protein per pound of lean
body mass.
Choosing the Best Fat Burning Proteins

Here is a short primer on choosing the best proteins for fat burning:
Any sort of chicken or turkey should be roasted, grilled or broiled -- not
fried. Make sure you remove the skin to avoid the fat and calories. Dont
confuse sliced lunchmeat that is pre-packaged or found in the deli as quality protein. Lunch meats are processed and will not help you get lean and
shredded because they are filled with sodium, preservatives, binders,
fillers and other unidentified chemicals. If you are Italian like me, having
a nice Prosciutto or Mortadella sandwich is inevitable. Just dont make deli
meats a staple in your fat loss diet!
Since the name of the game is to eat the leanest protein possible, you will
have to cut back on your egg yolks. This makes egg whites one of the most
powerful proteins right after chicken. I recommend one egg yolk for every
six egg whites. Whether you use pre-packaged egg whites, or simply break
the egg and separate the yolk, is up to you. Personally, I stopped using the
pre-packaged egg whites as I got closer to contest time to eliminate the
extra sodium.
Do not limit your fish intake to simply tuna. Not only is it potentially
unhealthy (because of the mercury), but it also does not allow you to digest any
good fats that come from salmon, mackerel, sardines, herring and trout.
Make sure you include a variety of fish, since they are very high in protein and provide a nice diversion from eggs and chicken! Avoid fish that is
high in calorie-drenched sauces and butter and stick to fish that is broiled,
grilled and baked.

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Not all meat is created equal. A lot of red meat has got a bad rap because its high in fat, but choosing the leanest cut of red meat can provide high amounts of protein, B-12, iron and creatine. Always trim the fat
unless you are on your anniversary date at your favorite restaurant!
What about dairy products you are asking? Personally, I cut my dairy for
12 weeks in preparation for my first show and that is when I came in the
most ripped. I found that dairy slowed my progress because of the lactose
(sugar) and caused my lower abs to hold water. If you are going to use
dairy, limit it to fat free, skim or 1% low fat. Anything else is out of the
question. I consider dairy a combination food because it has proteins and
carbs in it. I always count it as a carb, and then simply consider the protein
an extra bonus.
Here is the list:

1.
2.
3.
4.
5.
Chicken
Egg whites
Fish
Lean red meat
Cottage cheese
How Many Carbohydrates to Take
Equally important as protein intake is carbohydrate intake. This can become a very
complicated and confusing topic because each person responds to carbohydrates differently. Lets begin with a baseline and progress to individualization:
My personal rule of thumb for getting shredded is to initially

keep your carbohydrate intake equal to your protein intake
- 35% or 1 gram of carbohydrate per gram of lean body mass.
As you noticed in the protein example, these recommendations work out to be about
equal.
So a 200 lb man with 15% body fat will begin with a carbohydrate intake of 175
grams of carbohydrate per day and decrease them in a linear fashion every 1-3
weeks. So far we have used a 1:1 ratio of protein to carbohydrates. Decreasing
your carbs will be discussed shortly.

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Carbohydrate Timing
There are two methods for timing your carbohydrates:
1. Spreading out your carbs equally between each meal. This is considered
very straight forward and will yield average to slightly above average results,
since your body will be in hormonal balance.
2. Timing your carbohydrates for when your body deserves them. This will
require a little more planning, but the results will be the most powerful for
revealing your most ripped and muscular physique, because you will be manipulating your bodys fat loss and muscle building hormones accordingly.
Another argument for building muscle and losing fat at the same time: I have found
the second method, from personal experience, to be the most effective way to maximize muscle gains while losing fat at the same time. And if you do not notice an
actual increase in muscle mass, you will surely not lose any muscle you already have
by using this method.
Consider carbohydrates as your primary source of gasoline. However, for this particular car, you only require gas in the tank when you are going for a drive or need to
refuel (aka during a workout or during recovery). Nothing more and nothing less. At
all other times of the day, you want the tank empty, so that you are burning fat.
This method teaches you to eat carbs at a few critical times in

the day where they will be most required for energy and muscle building. Only when you deserve them! At all other times
of the day, they are off limits. Its very cut and dried.
So what are these windows when I can eat carbs?
Breakfast - 25 % carbohydrates
Within 1 to 1.5 hours before your workout - 25% carbohydrates
Within 1 to 1.5 hours after your workout - 25 % carbohydrates
The remaining 3-4 meals in your day will split the remaining
25% evenly.
All other times of the day are off limits. Notice that these three times are when your
body will be either depleted of energy or will be ready for energy (and a slight combination of both situations).

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Nutrient timing works extremely effectively for pure ectomorphs and mesomorphs
because your body will perform better with energy and will ensure you protect and
enhance your well-earned muscle mass.
For endomorphs, this situation could be customized by maintaining a more balanced
carb intake during the majority of the day, as they might not need to rely on nutrient
timing as much. Since the majority of endomorphs have the hardest time digging
into their fat stores, they do not want the insulin spikes caused by nutrient timing
-particularly because this is time taken away from fat burning.
How to Decrease Carbs
Ideally, if you can lose a consistent 1-2 lbs of fat per week without having to drop
your carbs, then you are golden! This means you have hit the jackpot and can enjoy
the constant progress to the finish line.
However, for most, this will be the exception and not the rule. If you are not dropping body fat at the rate you wish (dont aim to lose more then 1% of your fat per week), here
is your game plan:
Decrease your carbohydrates 25 grams every 1-3 weeks. For the majority
of people, it will take anywhere from 4-16 weeks to bring you down to zero carbohydrate intake. However, I never want you to take in less than 50 grams of carbohydrates a day. This is the lowest you should ever go.
Here is an example:

Weeks
Weeks
Weeks
Weeks
Weeks
1-3: 175 grams

4-6: 150 grams
7-9: 125 grams
10-12: 100 grams
13-15: 75 grams
It should not be necessary to go below 75 or 50 grams of carbohydrates a day. Although some fitness models and bodybuilders do this, in my opinion its because of
poor planning and being uneducated. If you need to drop your carbs below these
marks, then you are not maximizing the intensity in your weight training and cardio
workouts.
Even if you are a pure endomorph, and the body fat is moving slowly, do not cut
your carbohydrates below 50 total grams a day (particularly to avoid ketosis). I
simply do not think it is necessary or healthy to eliminate your carbs completely.
Zero is never a good place to be.

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Choosing the Best Fat Burning Carbohydrates

Here are the criteria that I use to classify a carbohydrate as optimal for fat burning:
Low glycemic foods, which means they leak a steady stream of energy slowly
into your muscles, avoiding insulin spikes that can cause fat storage.
Abundant in fiber, that will help suppress the appetite by making you feel
fuller longer. High fiber foods slow the absorption of sugar that will help depress insulin levels and have a powerful impact on lowering cholesterol levels.
Fruits and vegetables are loaded with vitamins, minerals and the antioxidant power to combat oxidative stress and free radical damage. They are also
loaded with fiber and water which will make you feel fuller, and most importantly, contain all the vitamins and minerals essential for the cellular processes
that lead to fat being burnt off your darn pot belly!
Here is the list:

1.
2.
3.
4.
5.
6.
7.
Oatmeal
Brown Rice
Yams
Vegetables
Whole-Wheat Pasta
Mixed Beans
Fruits
What about Liquid Carbohydrates before and after My Workout?

The better question to ask is this: Will eating high glycemic carbs, such as dextrose or
some sport drink (Gatorade or Powerade), get you closer to your goals of getting ripped or
farther away?
I assume that you understand that sugary carbs cause an insulin spike that leads to fat storage. Knowing this fact should
motivate you to avoid any wasted minute in the day where you
are not in fat burning mode. The only problem with the liquid carb drink
before and after your workout is that you will no longer be in fat burning mode. If
you magnify this situation by 4-5 x a week (every time you train with weights), on top of
twelve to sixteen weeks of dieting, that is a lot of time that could have been used to
melt fat and get you to your goals sooner.

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So for your fat burning phase, eliminate all of your high glycemic carbs and substitute
your post workout protein shake with some cooked oatmeal. Its not the best tasting
but at least you can get a quick source of carbs that will not mess with your insulin
levels and will keep your body in fat burning mode. This is the same strategy that all
my fitness model competitors and I use during our cutting phase and it has worked
time and time again.
Use Common Sense
Its amazing how many people make fat loss more complicated than it really is.
Asking questions, reading more and more, and consulting every expert in the area is
NOT going to get you closer to your goals. It wont get you ripped. What will get you
ripped is taking the information you already know and implementing it in your
daily 24-hour schedule!
Here is another example where the 80/20 rule applies. 80% of your results will come
from 20% of your knowledge. Test this principle out in action and you will be blown
away!
Its unbelievable how many emails I get each day from individuals who are simply
afraid to make their own decision. In my opinion, you already know the answer to
your question, but dont have the confidence to make a decision and then take responsibility for that decision. It is rarely a lack of knowledge that
prevents people from sticking to their diet, but a lack of commitment, discipline and planning.
One of the most common questions I get is: Well, what about this food...? My reply
is usually: Use common sense. Will this item get you closer to your goals or farther
from your goals? Dont use foods that got you fat in the first place and if
you are unsure, simply avoid it. Its that simple. Now here is my famous
list of foods that you should avoid at all cost:
Anything packaged in a box
Chips
Cookies
Ice cream and milk shakes
Processed meat (i.e. sausage)
Packaged deli meat
Breads and bagels
Donuts and pastries
Sodas
Juices
Chocolate and candy
Coffee with cream and sugar
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Sauces
Weight gain shakes
Condiments like ketchup, mayo, relish etc
Meal replacement bars
Anything deep fried
Anything fast food
Alcohol
How to Determine Your Fat Intake
It is easy to determine your fat intake based on the process of elimination. Carbohydrates have accounted for 35% of your intake and proteins have accounted for 35% of
your intake. That leaves us with a remainder of 30% for healthy fat intake.
Lets consider our 200 lbs male at 15% fat again.
200 lbs x 0.30 fat mass = 600 calories then 600 calories / 9 calories per gram = 67
grams of fat per day or 11 grams of fat per meal (based on six meals a day)
Unless you are still living in the 80s with the anti-fat campaign, you will be fully
aware that some fats protect against heart disease, inflammation within the body,
free radical damage, and can even increase the metabolic rate. On top of all that, a
healthy dose of good fat can increase muscle mass by increasing the production of the
king of all hormones - testosterone!

How to Choose Your Fat Intake

1/3 of your meals = Saturated fat
1/3 of your meals = Polyunsaturated fat (balanced
between omega 3s and omega 6s)
1/3 of your meals = Monounsaturated fat
Here is a practical application of the above recommendations:
Meals 1 and 4 --> Coconut oil, beef or dairy (large
percentage of saturated fat)
Meals 2 and 5 --> Mixed nuts, natural peanut butter
or olive oil (large percent age of monounsaturated
fat)
Meals 3 and 6 --> Fish oil or flax seed oil (large

percentage of polyunsaturated fats)

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Additional Tricks and Tips to Maximize Your Get Shredded Diet:

1. As an ectomorph, I found it beneficial to increase my fats and proteins while
decreasing my carbohydrates. Personally, I did not feel strong or healthy when I was
eating less then 2000 calories per day. So, instead of letting my overall calories sink
and sink (because of the carb depletion), I increased my fats and protein to make up for
the decrease.
If you begin at 35% carb intake and start to drop it to 30%, 25% and 20% etc, I would
suggest increasing your protein and/or your fats at the same time, in order to maintain 100% intake. So if your carb intake is down to 20%, your fat intake should be
40% and your protein intake should be 40%. This will ensure you still have the same
amount of energy coming into your body. It will also allow your body to use fat as the
primary source of fuel for almost everything you do because it will become your more
dominant fuel source. The extra fats will also provide you energy, so you can function
normally and not feel like a zombie!
2. Slowly eliminate all sugars. This strategy should only be done for a short-term
situation, like preparing for a photo shoot or bodybuilding competition. Whenever I
compete for a fitness show, I have gotten my best results when I have eliminated my
dairy and fruits completely, since they are sugars.
Yes, I know, this is not extremely healthy, but consider that I am only doing this for
about the last 4-6 weeks, which is a small sacrifice to finally reveal everything hidden
under that body fat! If you can get your body fat down to 6% without cutting your
sugars completely, then by all means go for it. More power to you.
However, if you have never seen what your stomach looks like shredded, then this
strategy might be necessary. If someone says: youre crazy or thats stupid, simply remind them its only 4 weeks of my life! Its actually not that bad if you are
supplementing properly, which will be discussed shortly.
3. Veggies are considered a free food. That means you can literally eat as much as
you want. I have never met somebody who has gotten fat on too many vegetables.
Vegetables will control your appetite, provide a lot of fiber, control your insulin levels
and provide vitamins and minerals critical for the fat burning process.
Therefore, when you are dropping your carbohydrates, keep veggies out of the
equation. You should aim for at least 1-3 cups of cooked veggies each meal, which
works out to about 5-15 grams of carbs. Since most veggies are almost calorie-less
(one big red pepper has only 25 calories in it), have no fear of veggies ruining your chance of
a six-pack!
4. Maintain a very high water intake. It is extremely critical that you super hydrate
your body. If you are drinking anything less then 4 liters of water a day, you will make
your fat loss quest like moving icebergs! Here is what I do:
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Set out a 4-liter jug of water each day and pour all your fluids from it. Your goal is
to have the jug empty by the end of the day. It will become a powerful visual tool to
reveal how much water you are actually drinking. If its not done before you go to
bed, drink up, and as your punishment for not drinking evenly throughout the day,
you get a long night running to the bathroom!
5. Eat the same foods over and over. I know this does not sound exciting, but it
works. Do not use gourmet recipes or have aspirations of becoming a master chef to
motivate you during this strict dieting period. Simply create your plan, follow it and
you will get results. That will be enough to motivate you through the tough days.
The biggest advantage about eating the same foods is that it involves little food
preparation. Because you can cook in bulk, it is easy to monitor food intake and
calories. I guarantee you that the majority of people who are ripped and shredded
eat the same foods over and over!
6. Avoid diet pitfalls and break-downs. If you have never dieted before with a
carbohydrate-restricted plan, its quite an experience. I dont know anybody who
claims it to be easy. In fact, it might be the most difficult task you set out to do
in your entire life.
No matter what, there will be times (more than once!) that you will be at the end of
your rope and ready to give in to the next donut you see! There will be times when
a salty bag of chips will look like winning the lottery! There will be times when you
drive past a pizza parlor and will be willing to trade in your first born for just one
slice! There will be times when a plate of nachos, wings and beer will be worth taking a 50% pay cut next year!
The only way you will make it out of these situations alive is
if you plan ahead. Plan ahead that YOU WILL NOT CHEAT! It really comes down to being truly committed to your goals and
making the right decision before youre in the bad situation.
It will also take a few victories to boost your confidence. This will create a strong
momentum that you will strive to maintain -- especially as you start seeing your discipline and willpower paying off in the shape of a beach-worthy body!
7. Create your own meal plan. What?! Youre not going to tell me exactly what to
eat? Not exactly. Below you will find a sample meal plan. I have never had success
simply copying someone elses meal plan. Instead, I have provided a template to
work from.
After you have calculated how many calories, proteins, carbs and fats you require,

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Chapter 3
you will need to determine which foods equal those amounts. For example, if you
need 25 grams of protein for each meal, your job is to figure out how many eggs, how
many chicken breasts, etc you need for 25 grams. You will have to do this for all of
your carbs and fats as well. The good news is that you only need to do this once because you will be eating a lot of the same foods over and over.
Since dieting is such an individualized and challenging process, it is very important
that you choose foods that suit your preferences. And as you need to cut your
calories, it will be easy to increase or decrease everything incrementally, in small
units.

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The Sample Meal Plan

MEAL 1: Pre-Cardio Supplements:
-Weight Training Workout-
1 scoop protein powder,

BCAA, Glutamine, Creatine
MEAL 5: Post Workout Shake
-Cardio WorkoutMEAL 2: Oatmeal Pancake, Veggies

1 egg yolk and 6 egg whites
1 cup of oatmeal
1 scoop of natural peanut butter
1 cup of veggies on the side
+ Post-Cardio Supplements:
+ Multi-Vitamin, Greens
Optional: Extra Vitamin E, Vitamin C,
Vitamin B, Digestive Enzymes, Fish Oils
MEAL 3: Cottage Cheese and Nuts
1 cup of cottage cheese
1 handful of mixed nuts
MEAL 4: Chicken, Brown Rice, Veggies
2 chicken breasts
1 cup of brown rice
1 teaspoon of olive oil
2 cups of veggies
2 scoops of protein powder

1 cup of cooked oatmeal
+ Post-Weight Training Supplements:
MEAL 6: Fish & Veggies
2 salmon steaks
1 teaspoon olive oil
2 cups of veggies
MEAL 7: Egg Omelet
1 egg and 6 egg whites
2 cups of veggies
1 teaspoon of olive oil
Optional: ZMA, Digestive Enzymes, Fish
Oils

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Chapter 4
Chapter 4:
THE FAT CUTTING TRAINING PROGRAM
You asked for it and now youve got it. Over the next few pages, I am about to reveal
the exact training system I used to lose over 25 lbs of fat when I got ready for my first
fitness model show. Some of you know that even though my website is geared towards skinny guys and my major obstacle in life was gaining weight, I will embarrassingly admit that I slacked off a few years ago and earned Skinny Fat Guy Syndrome. I
didnt think it was possible, but after a summer of too much pizza, wings, nachos and
beer I looked like this. Not a pretty sight...
It was that winter when I decided to shed all the unwanted fat and see what it was
like to go from muscle building mode to fat burning mode. I wanted to add to my
resume that I was qualified to help chubby guys lose fat as well. I cant stand fitness
experts who talk about fat loss but are fat themselves. I cant stand listening to a
muscle-building expert who does not look the part. That is why I decided to enter a
fitness competition that judged me primarily on my physique.
For those of you who dont know, fitness modeling is very similar to bodybuilding, but
you do not need to be as massive or muscular. You also dont need to wear those tiny

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Fat Cutting
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Introduction
Chapter 4
Speedos! The judges are looking more for those bodies that make the cover of Mens
Health. They are looking for leaner and more muscular physiques that would be more
appealing and attainable to the general public. The physiques that the ladies go
crazy for and the physiques that the guys get jealous over!
To make a long story short, I started out at a chubby and soft 195 lbs with a body fat
percentage of about 18%. Over the course of 5 months, I leaned down to 171 lbs and
a body fat percentage of 6% on the day of the show.

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A few of my friends thought I looked a little on the ??? side and there are a few
things I would change when I compete again. However, the point is that I did lose
25 pounds of body fat and added 1 pound of muscle.
This proves that even ectomorphs can diet down without losing any muscle. Here are some of the pictures with my girlfriend at the time and some friends.

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Fat Cutting
Building

Introduction
Chapter 4
Page 47 of 67
No Nonsense Muscle
Fat Cutting
Building
Introduction
Chapter 4
The Theory behind the Program

The secret to looking more muscular is to develop the muscles that give the illusion of
power and size. Lets consider movie stars who have to prepare for a super hero
movie. Brad Pitt in Troy is an excellent example. Despite being only 155 lbs in the
movie, his extreme muscle definition made him look much more impressive. Another
example is Ryan Reynolds in Blade III. He said he put on 20-22 pounds in two months
for that role, but what most people noticed was how ripped he appeared.
I adapt a very unique approach to training while cutting. Its based on the concept
that your body has a limited capacity to adapt to stress because of the low calorie
intake. So in the short run, focusing on certain muscle groups will allow you to gain
more size on those muscles than if you were to train all the body equally.
So which muscles create the illusion of power and size? If you ever watch an action
movie like Batman, Spiderman or Gladiator, you will notice that the most dominant
muscles that stand out on these super heroes are broad shoulders and back, thick
traps and then a full chest. So we could say the most important area is the scapular
belt, specifically the shoulders, upper chest and traps. Arms would come in a close
second, while upper back would be third in importance.
That being said, I have divided your cutting program into a sixteen-week block that

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Chapter 4
allows you to specialize on certain muscles every four weeks.

Weeks
Weeks
Weeks
Weeks
1-4: Lateral head of the Shoulders and Traps

4-8: Arms
8-12: Chest/Back
12-16: Shoulders
Of course, you will be training all of your muscles each week and have one day in
each week specifically dedicated to legs to provide optimal hormonal advantage (but
at a lowered work volume compared to the muscles of focus). You will also be training your abdominals two times a week.
I am assuming that you have been gaining muscle for the past 6-12 months using Undulating Periodization, Giant Sets and Crash Sets. You have successfully overshot your
goal ripped look by 20-30 pounds.
Just to remind you, if your goal is to become a ripped 175 lbs at 6% body fat, then you
will need to bulk up to at least 200 lbs before you start this cutting program. And if
your goal is to be a ripped 200 lbs, then you will need to bulk up to at least 225-230
lbs before you start this cutting program.
Some of you might have ordered this program because you are currently overweight
and unsatisfied with your body fat percentage. No problem. Simply follow the same
program below before you start adding muscle mass.

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Without further ado, here is the 16-week Fat Cutting Program!

Week #
Monday
Tuesday
Wednesday
1-4
Weight
Training
A
Shoulders/
Traps
B
Legs/
Arms
C
Traps/
Shoulders
1-4
Cardio
Training
30-40
Minutes
Low-Med
30-40
Minutes
Low-Med
30-40
Minutes
Low-Med
20-30
H.I.I.T
30-40
Minutes
Low-Med
Week #
Monday
Tuesday
Thursday
Friday
Saturday
4-8
Weight
Training
A
Biceps/
Triceps
B
Chest/
Back
4-8
Cardio
Training
40-45
Minutes
Low-Med
40-45
Minutes
Low-Med
Week #
Monday
Tuesday
8-12
Weight
Training
A
Chest/
Back
B
Legs/
Shoulders
8-12
Cardio
Training
45-50
Minutes
Low-Med
45-50
Minutes
Low-Med
Week #
Monday
Tuesday
12-16
Weight
Training
A
Shoulders/
Traps
B
Legs/
Arms
12-16
Cardio
Training
50-60
Minutes
Low-Med
50-60
Minutes
Low-Med
Wednesday
Thursday
Friday
Saturday
Sunday
D
Chest/
back
Sunday
C
Triceps/
Biceps
D
Legs/
Shoulders
20-30
Minutes
H.I.I.T
40-45
Minutes
Low-Med
40-45
Minutes
Low-Med
20-30
Minutes
H.I.I.T
Wednesday
Thursday
Saturday
Sunday
Friday
C
Chest/
Back
D
Biceps/
Triceps
20-30
Minutes
H.I.I.T
45-50
Minutes
Low-Med
45-50
Minutes
Low-Med
20-30
Minutes
H.I.I.T
Wednesday
Thursday
Saturday
Sunday
20-30
H.I.I.T

Friday
C
Traps/
Shoulders
D
Chest/
back
50-60
Minutes
Low-Med
50-60
Minutes
Low-Med
20-30
H.I.I.T
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Chapter 4
***Special Tips
The bottom line is RESULTS! I cant stress this enough. If you can drop 1-2 lbs of
fat each week with only 4 days of cardio, then do it! If you are not dropping, you will
have to add more cardio as shown. If you feel you get better results with interval
cardio versus low-medium intensity cardio, then do it! The above program is a solid
template to work from, but dont be afraid to make your own adaptations based on
your own knowledge and experiences with your self.
I would recommend having your high carb days on the specialization days. For
example, during the shoulder/trap specialization phase, plan your re-feed day on
the Monday and Thursday. I know this is not 3 days exactly, but the main principle is
cycling in some sort of fashion.
Cardio increases in duration by 5-10 minutes every 4 weeks. This ensures that
if you plateau, you still have somewhere to go and you dont get stuck. And you will
notice the workout frequency for cardio uses a linear progression increasing from 4
days a week to six days a week. You will also notice that the H.I.I.T. is scheduled on
days separate from your weight training. These workouts are the most intense and
glutes deserve their own day.
Your goal is to lose 1 % of fat per week. So a 300 lb man will aim to lose 3 lbs
per week; a 200 lb man will aim to lose 2 lbs a week etc. For most, this means losing on average 1-2 lbs of fat each week. Step on the scale each week to ensure you
are dropping. If you are dropping perfectly, then simply keep doing what you did the
previous week as far as cardio workouts.
Low intensity cardio is designed to burn fat. These workouts are not designed to
improve your conditioning (although they may for some) but simply to increase energy
expenditure. Your best source of cardio is walking on an incline or doing the stair
climber. Some sort of activity that targets your gluts and thighs that will maximize
the most calories being burnt.
Continue to train heavy during your weight training sessions. Do not mentally
relax during your workouts just because you are cutting. Still train with the same
intensity as your bulking phase.
Separate your cardio workouts as far away as possible from your weight training
workouts. For example, do your weight training workouts in the middle of the day
and do your cardio workouts early in the morning or late in the evening. If this is not
possible, have your workout shake after your weights and then perform your cardio immediately after your weights.
High Intensity Interval Training (H.I.I.T.) can be done with sprinting, cycling,
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Chapter 4
swimming, rowing or skipping. I recommend a workout based on 5-10 minutes

of warming up and cooling down and then 5-10 x 60 second intervals at 90%
effort with a 60 sec rest. Or 10-20 x 30 sec intervals at 90% effort with 30 sec
rest. The focus on these workouts is SPEED and INTENSITY. Only increase the
reps if your speed can increase accordingly.
Use Crash Sets and Giant Set as the rep and set protocol for muscle groups
trained in during the Specialization phases. If this is the formula you used to
gain muscle, it will be the same formula you use to keep muscle.
Use the 5 x 5 rep and set protocol and a mini Giant Set (super set) for the
muscles that are being maintained during each phase. This combination
will maintain strength and size by stimulating the fast and slow twitch muscle
fibers.

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Week #
Monday
Tuesday
Wednesday
Thursday
1-4
Weight
Training
A
Shoulders/
Traps
B
Legs/
Arms
C
Traps/
Shoulders
1-4
Cardio
Training
30-40
Minutes
Low-Med
30-40
Minutes
Low-Med
30-40
Minutes
Low-Med
Friday
Saturday
Sunday
D
Chest/
back
20-30
H.I.I.T
30-40
Minutes
Low-Med
Workout A (Monday)
Shoulder/Traps
Order
A
B1
B2
B3
C
D1
D2
D3
Exercise
DB Shoulder
Press
Upright Rows
Incline
Lateral Raises
Standing
Lateral Raises
Military Press
Sets
1
Reps
Crash Set
Tempo
211
3
3
7-10
7-10
211
211
Rest
2-3
minutes
-
7-10
211
60
Crash Set
211
Barbell Shrugs
Wide Grip
Barbell Shrugs
Behind Back
Barbell Shrugs
Close Grip
7-10
211
2-3
minutes
-
7-10
211
7-10
211
60

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Chapter 4
Workout B (Tuesday)
Legs/Arms
Order
A
Exercise
Back Squats
Sets
5
Reps
5
Tempo
211
B1
B2
C
Lying Leg Curl

Lunges
Barbell Curls
2
2
5
7-10
7-10
5
211
211
211
C1
C2
Incline Curls
Preacher
Curls
Decline Close
Grip Press
Decline Skull
Crushers
2
2
7-10
7-10
211
211
211
7-10
211
2-3
minutes
-
Rope
Pressdowns
7-10
200
60
D
D1
D2
Rest
2-3
minutes
60
2-3
minutes
60
Workout C (Thursday)
Shoulder/Traps
Order
A
Exercise
Barbell Shrugs
Sets
1
Reps
Crash Set
Tempo
211
B1
Barbell Shrugs
Wide Grip
Barbell Shrugs
Behind Back
7-10
211
Rest
2-3
minutes
-
7-10
211
Barbell
ShrugsClose Grip
Standing
Military Press
Bent Over
Lateral Raises
Seated
Lateral Raises
Seated Front
Raises
7-10
211
60
Crash Set
211
7-10
211
2-3
minutes
-
7-10
211
7-10
211
60
B2
B3
C
D1
D2
D3

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Chapter 4
Workout D (Saturday)
Chest/Back
Order
A
B1
B2
C
D1
D2
Exercise
Incline Bench
Press
Incline DB
Chest Press
Cable Flys
Sets
5
Reps
5
Tempo
211
7-10
211
Rest
2-3
minutes
-
7-10
211
60
Bent Over
Rows
Chin Ups
Close Grip
Seated Rows
211
2
2
7-10
7-10
211
211
2-3
minutes
60

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Chapter 4
Week #
Monday
Tuesday
4-8
Weight
Training
A
Biceps/
Triceps
B
Chest/
Back
4-8
Cardio
Training
40-45
Minutes
Low-Med
40-45
Minutes
Low-Med
Wednesday
Thursday
20-30
Minutes
H.I.I.T
Friday
Saturday
Sunday
C
Triceps/
Biceps
D
Legs/
Shoulders
40-45
Minutes
Low-Med
40-45
Minutes
Low-Med
20-30
Minutes
H.I.I.T
Workout A (Monday)
Biceps/Triceps
Order
A
Exercise
Barbell Curls
Sets
1
Reps
Crash Set
Tempo
211
Rest
60
B1
B2
Incline Curls
Hammer Curls
3
3
7-10
7-10
211
211
B3
Preacher
Curls
Close Grips
Presses
Dips
Decline Skull
Crushers
Rope
Pressdowns
7-10
211
60
Crash Set
211
3
3
7-10
7-10
211
211
2-3
minutes
-
7-10
211
60
C
D1
D2
D3
Workout B (Tuesday)
Chest/Back
Order
A
B1
B2
C
C1
C2
Exercise
Incline Bench
Press
Incline DB
Chest Press
Cable Flys
Sets
5
Reps
5
Tempo
211
7-10
211
Rest
2-3
minutes
-
7-10
211
60
Bent Over
Rows
Chin Ups
Close Grip
Seated Rows
211
2
2
7-10
7-10
211
211
2-3
minutes
60

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Fat Cutting
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Chapter 4
Biceps/Triceps
Order
A
B1
B2
B3
C
D1
D2
D3
Exercise
Close Grips
Presses
Dips
Sets
1
Reps
Crash Set
Tempo
211
7-10
211
Rest
2-3
minutes
-
Decline Skull
Crushers
Rope
Pressdowns
Barbell Curls
Incline Curls
Hammer Curls
Preacher
Curls
7-10
211
7-10
211
60
1
3
3
3
Crash Set
7-10
7-10
7-10
211
211
211
211
60
60
Rest
2-3
minutes
60
Shoulders/Legs
Order
A
B1
B2
C
D1
D2
Exercise
DB Shoulder
Press
Upright Rows
Incline
Lateral Raises
Back Squats
Sets
5
Reps
5
Tempo
211
2
2
7-10
7-10
211
211
211
Lying Leg
Curls
Lunges
7-10
211
2-3
minutes
-
7-10
211
60

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Chapter 4
Week #
Monday
Tuesday
8-12
Weight
Training
A
Chest/
Back
B
Legs/
Shoulders
8-12
Cardio
Training
45-50
Minutes
Low-Med
45-50
Minutes
Low-Med
Wednesday
Thursday
20-30
Minutes
H.I.I.T
Friday
Saturday
C
Chest/
Back
D
Biceps/
Triceps
45-50
Minutes
Low-Med
45-50
Minutes
Low-Med
Sunday
20-30
Minutes
H.I.I.T
Workout A (Monday)
Chest/Back
Order
A
Exercise
Bench Press
Sets
1
Reps
Crash Set
Tempo
211
B1
DB Chest
Press
Cable Flys
7-10
211
Rest
2-3
minutes
-
7-10
211
Decline Bench
Press
Bent Over
Rows
Close Grip
Chin Ups
Reverse DB
Flys
Seated Row
7-10
211
60
Crash Set
211
7-10
211
2-3
minutes
-
7-10
211
7-10
211
60
B2
B3
C
D1
D2
D3

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Chapter 4
Workout B (Tuesday)
Legs/Shoulders
Order
A
Exercise
Back Squats
Sets
5
Reps
5
Tempo
211
B1
Lying Leg
Curls
Lunges
DB Shoulder
Press
Upright Rows
Incline
Lateral Raises
7-10
211
2
5
7-10
5
211
211
2
2
7-10
7-10
211
211
B2
C
D1
D2
Rest
2-3
minutes
60
2-3
minutes
60
Back/Chest
Order
A
B1
B2
B3
C
D1
D2
D3
Exercise
Bent Over
Rows
Close Grip
Chin Ups
Reverse DB
Flys
Seated Row
Bench Press
Sets
1
Reps
Crash Set
Tempo
211
7-10
211
Rest
2-3
minutes
-
7-10
211
3
1
7-10
Crash Set
211
211
DB Chest
Press
Cable Flys
7-10
211
60
2-3
minutes
-
7-10
211
Decline Bench
Press
7-10
211
60

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Chapter 4
Biceps/Triceps
Order
A
Exercise
Barbell Curls
Sets
5
Reps
5
Tempo
211
B1
B2
Incline Curls
Preacher
Curls
2
2
7-10
7-10
211
211
Decline Close
Grip Press
Decline Skull
Crushers
Rope
Pressdowns
211
7-10
211
2-3
minutes
-
7-10
211
60
D1
D2

Rest
2-3
minutes
60
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Chapter 4
Week #
Monday
Tuesday
12-16
Weight
Training
A
Shoulders/
Traps
B
Legs/
Arms
12-16
Cardio
Training
50-60
Minutes
Low-Med
50-60
Minutes
Low-Med
Wednesday
Thursday
Friday
Saturday
C
Traps/
Shoulders
D
Chest/
back
50-60
Minutes
Low-Med
50-60
Minutes
Low-Med
20-30
H.I.I.T
Sunday
20-30
H.I.I.T
Workout A (Monday)
Shoulder/Traps
Order
A
B1
B2
B3
C
D1
D2
D3
Exercise
DB Shoulder
Press
Upright Rows
Incline
Lateral Raises
Standing
Lateral Raises
Military Press
Sets
1
Reps
Crash Set
Tempo
211
3
3
7-10
7-10
211
211
Rest
2-3
minutes
-
7-10
211
60
Crash Set
211
Barbell Shrugs
Wide Grip
Barbell Shrugs
Behind Back
Barbell Shrugs
Close Grip
7-10
211
2-3
minutes
-
7-10
211
7-10
211
60

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Chapter 4
Workout B (Tuesday)
Legs/Arms
Order
A
Exercise
Back Squats
Sets
5
Reps
5
Tempo
211
B1
B2
C
Lying Leg Curl

Lunges
Barbell Curls
2
2
5
7-10
7-10
5
211
211
211
C1
C2
Incline Curls
Preacher
Curls
Decline Close
Grip Press
Decline Skull
Crushers
2
2
7-10
7-10
211
211
211
7-10
211
2-3
minutes
-
Rope
Pressdowns
7-10
200
60
D
D1
D2
Rest
2-3
minutes
60
2-3
minutes
60
Shoulder/Traps
Order
A
Exercise
Barbell Shrugs
Sets
1
Reps
Crash Set
Tempo
211
B1
Barbell Shrugs
Wide Grip
Barbell Shrugs
Behind Back
7-10
211
Rest
2-3
minutes
-
7-10
211
Barbell
ShrugsClose Grip
Standing
Military Press
Bent Over
Lateral Raises
Seated
Lateral Raises
Seated Front
Raises
7-10
211
60
Crash Set
211
7-10
211
2-3
minutes
-
7-10
211
7-10
211
60
B2
B3
C
D1
D2
D3

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Chest/Back
Order
A
B1
B2
C
D1
D2
Exercise
Incline Bench
Press
Incline DB
Chest Press
Cable Flys
Sets
5
Reps
5
Tempo
211
7-10
211
Rest
2-3
minutes
-
7-10
211
60
Bent Over
Rows
Chin Ups
Close Grip
Seated Rows
211
2
2
7-10
7-10
211
211
2-3
minutes
60

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Fat Cutting
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Chapter 5
Chapter 5:
THE FAT CUTTING SUPPLEMENTATION PLAN
The primary reason for supplementation during a cutting phase is to fill in the nutritional gaps from a lower intake of nutrients and calories. This will prevent brain fog
and you will keep your muscle mass intact.
This supplementation strategy or protocol has been backed up by my own personal
experience when competing and has been used by dozens of athletes and fellow competitors. Although I cannot guarantee these supplements will prevent even an ounce
of muscle loss and a degree of strength, I can promise that they will help give you the
best experience and help minimize the strength and muscle losses that could potentially occur.
So here are the supplements I recommend during

your cutting phase:
The Muscle Mass Saviors: BCAA, Glutamine, Creatine
All three of these supplements will help you maintain your strength and muscle fullness. They will also help maintain your aerobic and anaerobic energy systems, so that
you dont feel like a walking zombie throughout the day and in the gym. I personally
found that my muscles felt flatter whenever I dieted without these supplements. You
will notice my recommended dosages appear to be slightly higher than most recommendations, but these were the numbers that appeared to work best.
If you weigh less than 200 lbs:
Take 5 grams of BCAA, 5 grams of glutamine and 2.5 grams of creatine 4 times per
day. Take one serving of each before your workout and one serving after your
workout. You will take the other two servings between meals at any other time in
the day. If you are training 2 times per day, plan to take your supplements before and after your cardio workout and then before and after your weight-training
workout.
SUPPLEMENTS
If you weigh more than 200 lbs:
Take 10 grams of BCAA, 10 grams of glutamine and 5 grams of creatine 4 times per
day. Apply the same timing principles as above.

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As far as brands, refer to my Recommend Supplements link in the Customer Home

page. I like Ultimate Nutritions BCAA product and Creapure product. As long as your
creatine is powdered and certified by Creapure, youre good to go.
The Nutrient Providers

Greens product
Considering you are taking low calories and low nutrients to begin with, it is very
important that you counteract the loss of vital nutrients from your calorie-restricted
diet with a balanced Greens product. Because of the mineral content in commercial
farmlands, and the effects of food preparation and cooking, you are left with about
50% nutritional value in your food. If there is any time to supplement with a balanced
Greens product, it is now. This is a vital addition to your cutting regimen, to ensure that your body can burn fat from the inside out.
Multi Vitamin
By now, you must know that you should be taking a high quality multivitamin and
mineral supplement for the rest of your life. I dont need to remind you that it is very
hard to get all your recommended vitamins and minerals when youre not in an energy
restricted state, so this is just more reason to put your multi on high priority. I would
even suggest that you increase your dosage to three times per day. Just like you eat
in frequency, you should take your vitamins and minerals in frequency, because
these nutrients are eliminated from your body every 3-4 hours.
Even though the dietary plan you will be following has an assortment of vitamins and
minerals, I would like to see you to take an additional Vitamin E, Vitamin C, B-Complex and ZMA supplement. These will ensure that you avoid any potential dietary
deficiencies.
I know that some of you are saying: well, Ill just eat more vegetables because I
dont want to take all of those extras. No problem. Just realize that the supplements will put your body in the most optimal fat burning state possible. You will not
know if you are missing any gaps because of nutrient deficiencies in your food without
these supplements. Another benefit is that your sleep quality will improve dramatically, setting up hormonal advantages for fat loss.

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Fat Cutting
Building
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Chapter 5
CLOSING COMMENTS
You are now one step closer to reaching your

world-class fitness body!
I applaud you for reading this far because a large percentage of the population invest
in fitness information products and never even read them. I am pleased that you are
not one of these people.
However, the journey is only beginning. A map to a treasure chest is worth nothing if
you dont set sail! The same with this program. The power of this knowledge is not
the knowledge itself, but what happens when you apply this knowledge and
take action!
I urge you to become a new person by action and habit. And I urge you to start
TODAY! Not tomorrow, not next week or next year. Start TODAY! I want you to
start writing out your meal plan. I want you to go shopping for food today. I want
you to print off the training program. I want you get your butt to the gym today! I
want you to order your supplements today. I want you to take an intentional step
in the next direction. JUST START MOVING!
I did not write this information because I was bored one day or to impress you with
my knowledge. My goal is to see you develop the body you have always wanted and
to prove to yourself that any transformation is possible if you are truly committed
and prepared to take action! You now have all the tools and information you need to
achieve a leaner, healthier, more muscular and attractive body. So dont wait!
Although competing at six percent body fat was one of the most exciting and rewarding days of my life, it was not the best part. Yes, being there with all the other competitors and walking on stage and knowing that I belonged was a huge satisfaction and
high, but it did not beat the actual journey of getting there! So enjoy the journey.
Your commitment will be tested daily. Your beliefs will be hammered by temptations.
Your body will be beaten by the constant workouts. Your mind will tell you to stop.
Your friends will think youre crazy. But remember, EVERY DAY IS WORTH IT!
I made this manual like a road map. I was not interested in writing another fat loss
manual with pages upon pages of academic research and the physiological reasoning
behind everything. I had no interest in paralyzing you with so much information that
you get overwhelmed. I wanted to provide you with real world practical information.
Have confidence in this program. Trust this program. Trust me and trust yourself.
Do not look for short cuts. Do not try a different program three weeks from now.
Do not second-guess yourself because of something else you heard. Follow the
program and you will start seeing results which will accelerate your motivation to
continue staying focused one day at a time!
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Chapter 5
Be patient and do it the way I have shown you. Your hard work WILL pay off!
The best news is that you do not have to attack this battle on your own. I will stay
in contact with you with my newsletters and broadcast emails. You can always get in
touch with me by emailing me at: vincedelmontefitness@yahoo.ca. Make sure you save
my email to your Safe List so I dont get put in your junk folder!
And please do me a favor by staying in touch with me. I would love to hear from you
every few months. Make a note to yourself that you are going to send me your transformation pictures and testimonial in two months, six months or whatever. My favorite emails are Success Stories that you send me about how much you have changed,
because I can put them up on my website to inspire others!
Again, I applaud you for taking action and look forward to hearing about your best
body ever.
To a long-lasting friendship!
Your friend and coach,
Vince DelMonte

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males and 10-12% body fat for females!

Compiled in this manual is a simple yet detailed road map with

Vince Delmonte www.VinceDelMonteFitness.com 2007.

No Nonsense Fat Cutting

Dieting without exercise is a lethal double-edged sword. Not

Vince Delmonte www.VinceDelMonteFitness.com 2007.

No Nonsense Fat Cutting:

Closing Comments Page 66

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No Nonsense Fat Cutting

GENETIC FACTORS AND FAT LOSS

But within these doors lies the answer to unlocking

Vince Delmonte www.VinceDelMonteFitness.com 2007.

No Nonsense Fat Cutting

These body types can be early indicators of whether you will

(see table on following page)

Vince Delmonte www.VinceDelMonteFitness.com 2007.

No Nonsense Fat Cutting

hard, muscular body

overly mature appearance

trouble losing weight

over-developed digestive system

grows muscle quickly

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No Nonsense Fat Cutting

What is Your Body Type?

2) My body tends towards:

Carrying too much fat

Being lean and muscular

Being too skinny

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No Nonsense Fat Cutting

Round and soft

Square and rugged

Long and tenuous

Mostly straight up and down

Women answer here:

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No Nonsense Fat Cutting

5) My activity level is:

Over active, cant sit still

6) My approach to life is:

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No Nonsense Fat Cutting

8) People tell me:

I should lose some weight

Stay the same, that I look fine

I should gain some weight

Middle finger and thumb do not touch

Middle finger and thumb just touch

Middle finger and thumb overlap

10) Concerning my weight, I:

Gain weight easily, but find it hard to lose

Gain or lose weight fairly easily.

Have trouble gaining weight

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No Nonsense Fat Cutting

Almost all the time

Just at meal times