This is an example of what to do in the cut phase before a bodybuilding show. Twelve weeks is the most common length of cut phase for fairly experienced bodybuilders. It's possible that you may want to extend it a little bit, but that's up to you. The exercise with weights is only marked with changes. If it says nothing, continute what you were doing the previous week until it lists another change, then add that change into what you're doing clear through the rest of the cut phase. It will list a few changes. Every change it lists, you do until the cut phase is over. Cardio, food, water, and supplements it describes what you're supposed to do each week. If it says after cardio or after weights and you don't do one or the other, do a set of crunches or two and eat after that. Once in the morning, and once in the afternoon. It's possible you might want to adjust your calories depending on how much you weight. The caloric setting is for a fairly lean male between about 205lb and 230lb. That doesn't mean that if you weight 170lb that you need to eat way less than that. It just means that it may be different depending on your metabolism and lean body mass.



Week One:
Begin doing cardio for a minimum of 30 minutes 5 mornings per week
Keep weights just the same as you've been doing them
Begin drinking minimum one gallon of water per day
No carbohydrates before cardio, and cut down on them in all meals except for those following workouts
Never go longer than 2 hours without a meal
Supplements: HMB, glutamine, vitamin C, vitamin B, multivitamin/mineral


Week Two:
Cardio minimum 35 minutes, 5 mornings per week
Minimum one gallon water
No carbohydrates before cardio, 45 after, 90 after weights, limit intake the rest of the day to 50
Never longer than 2 hours without a meal
Supplements: Cytodyne, glutamine, vitamin C, vitamin B, multivitamin/mineral


Week Three:
Cardio minimum 40 minutes, 5 mornings per week
Minimum one gallon water
No carbohydrates before cardio, 45 after, 90 after weights, limit intake the rest of the day to 50
Never longer than 2 hours without a meal
Supplements: Cytodyne, glutamine, vitamin C, vitamin B, multivitamin/mineral


Week Four:
Cardio minimum 45 minutes, 5 mornings per week
Minimum one gallon water
No carbohydrates before cardio, 40 after, 80 after weights, limit intake the rest of the day to 40
Never longer than 2 hours without a meal
Supplements: HMB, glutamine, vitamin C, vitamin B, multivitamin/mineral
Saturday of week four eat a kiwi or red potato with every meal in addition to what you would normally eat


Week Five:
Cardio minimum 45 minutes, 5 mornings per week
Minimum one gallon water
No carbohydrates before cardio, 40 after, 80 after weights, limit intake the rest of the day to 35
Never longer than 2 hours without a meal
Supplements: Cytodyne, glutamine, vitamin C, vitamin B, multivitamin/mineral


Week Six:
Cardio minimum 45 minutes, 5 mornings per week
Now that you're getting leaner, target abs and areas that appear to need more work, otherwise the same workout
Minimum one gallon water
No carbohydrates before cardio, 35 after, 70 after weights, limit intake the rest of the day to 30
Never longer than 2 hours without a meal
Supplements: Cytodyne, glutamine, vitamin C, vitamin B, multivitamin/mineral
Tuesday of week six eat a kiwi or red potato with every meal in addition to what you would normally eat


Week Seven:
Cardio minimum 50 minutes, 5 mornings per week
Minimum one gallon water
No carbohydrates before cardio, 35 after, 70 after weights, limit intake the rest of the day to 30
Never longer than 2 hours without a meal
Supplements: HMB, glutamine, vitamin C, vitamin B, multivitamin/mineral


Week Eight:
Cardio minimum 50 minutes, 5 mornings per week
Minimum one and a half gallons of water
No carbohydrates before cardio, 35 after, 70 after weights, limit intake the rest of the day to 25
Never longer than 2 hours without a meal
Supplements: Cytodyne, glutamine, vitamin C, vitamin B, multivitamin/mineral
Saturday of week eight, eat a kiwi or a red potato in six of the meals in addition to what you would normally eat


Week Nine:
Cardio minimum 50 minutes, 5 mornings per week
Cut out squats and replace with same amount of effort in isolation exercises, otherwise continue as you were
Minimum two gallons of water
No carbohydrates before cardio, 35 after, 60 after weights, limit intake the rest of the day to 20
Never longer than 1 hours without a meal
Almost all fat coming only from flax oil - 3 to 4 teaspoons
Supplements: Cytodyne, glutamine, vitamin C, vitamin B, multivitamin/mineral


Week Ten:
Cardio minimum 50 minutes, 6 mornings per week
Minimum two gallons water
No carbohydrates before cardio, 30 after, 45 after weights, limit intake the rest of the day to 10
Never longer than 1 hours without a meal
Almost all fat coming only from flax oil - 3 to 4 teaspoons
Supplements: HMB, glutamine, vitamin C, vitamin B, multivitamin/mineral
Tuesday of week ten, eat a kiwi or a red potato in 6 of the meals in addition to what you would normally eat


Week Eleven:
Cardio minimum 50 minutes, 6 mornings per week
Minimum two gallons water
No carbohydrates before cardio, 25 after, 40 after weights, limit intake the rest of the day to 5
Never longer than 1 hours without a meal
Almost all fat coming only from flax oil - 3 to 4 teaspoons
Supplements: Cytodyne, Xenedrine, glutamine, vitamin C, vitamin B, multivitamin/mineral


Week Twelve (beginning Sunday):
Cytodyne- the supplement- take a few weeks before the show for 20 days (1 bottle)- so you'll take it for 20 days and take the last pills on thursday before the show. 3 pills 45 minutes before the workout, 3 pills in the meal after. if you don't do weights, do it right before/after cardio. 2 weeks prior to the saturday show- you're done with heavy squats, leg press, and lunges. you can do light squats, ball squats, light hak squats all focussing one keeping your quads contracted perfectly bodybuilding-pose-style during the range of motion of the exercises. practice leg posing mainly though for you leg work- isometric flexing and holding. don't slack off- just change the mode of your workouts. as far as the diet and cardio stuff approaching the show- here's the schedule for you for the last week before the show- beginning sunday, the show will be on a saturday: SUNDAY: 50 minutes of morning cardio 2 gallons of water minimum no carbohydrates before cardio 20g after no carbs until after weights 30g after weights tons of glutamine, vitamin c, and e. MONDAY: 50 minutes of morning cardio 2 gallons of water minimum no carbohydrates before cardio 20g after no carbs until after weights 30g after weights tons of glutamine, vitamin c, and e. TUESDAY: 35 minutes of morning cardio for weights- combine a few bodyparts and just do pump exercises- no rest between sets- just go to town with faster movements, one set after another- pullups, barbell curls, cable crosses- something like that and just go back and forth between the three for a bunch of sets. if it's leg day- do low back, light abs, and legs back and forth. don't let your abs get sore. this is the last day you can work abs by the way too... two gallons of water minimum same carbohydrate numbers as monday. tons of glutamine, vitamin c, and e. WEDNESDAY: morning cardio 25 minutes two gallons of water minimum same carb numbers watch sodium- keep it low- same supplements THURSDAY: morning cardio 15 minutes two gallons of water minimum no carbohydrates before cardio, 30 after, 60 after weights in each meal following the post-weights meal, eat 30g of carbohydrates from kiwi, red potatoes, or plain cooked oatmeal. every meal. 30g. same supplements. cut sodium- sodium's out. don't eat it anymore at all. FRIDAY: no cardio or weights at all no more water- only sip if you need it- a swollow or two every meal is fine. same meal rules- 30 grams of carbs every meal. very low fat though. very. like none. as far as supplements- a couple vitamin c tabs. don't worry about potassium- it's in the red tatos and kiwi. nothing else for supplements. otherwise you're resting here. SATURDAY (show day): No cardio or weights at all until you begin pumping up to go on stage- when you do this- pullups. that's mainly what you want to do. a little here and there for your chest, flex your abs and quads some, practice your poses- then do tons of pullups. keep warm too. all day as far as diet goes- small meals- 30g carbs, 10g protein- that's a meal- an hour later, do the same thing. a little bit of sodium won't hurt you at all. Continue to eat small carbohydrate sources in the morning - reasonable amounts of sodium are fine in the morning before prejudging but they can't be accompanied by water- for water- very little. sip if you need it- otherwise, have a few swollows while you're pumping up- a few after, and a few right before you go on stage. when you come off stage- drink a few cups of water and eat a reasonable meal. not sodium filled- but maybe 75 grams of carbs and 25 protein. something like that. then rest. go somewhere and lay down. drink water when you need it, not tons, but a few swollows here and there- and eat what you want so long as it's low sodium again now. get some decent meals in though before the night show and rest and sleep as much as you can. you'll have to reapply some of your dreamtan before going on stage again, so give yourself enough time to do that- don't sleep right up until the deadline or anything. but relax. because so long as you're there- night show doesn't really actually matter.