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Welcom e to Cover Model Secrets

Did you ever wonder how guys dial it in, in such a short time frame? You see your buddy,
who looks relatively soft and a week later at the beach hes rock hard! Believe it or not,
its actually not all that difficult and virtually anyone can follow the protocol over the next
few pages and make a significant change to their physical appearance in just 7 days.
So what am I talking about? Well, in the following pages I have outlined my One Week
Out method for dialing it in. This is what I do leading up to a photo shoot or contest to
eliminate subcutaneous water, deplete glycogen stores and enhance my overall physical
appearance. In fact, this works so effectively that it can make dramatic changes even if
youre not exactly shredded on day one.
I will be honest; staying in great shape year-round isnt easy. There are times of the year
where I am asked to be ready for a shoot in just a few short days and I might not be
where I want to be. This method has helped me enhance my look on short notice, so that
I can appear razor sharp at all times.
Do you need to be a fitness model to reap the benefits of this methodology? Absolutely
not! This could help you dial it in for the beach, a wedding, even a summer party where
you know you will be walking around in just a tank for the day. Regardless of your
situation, this can help you make significant changes in a week or less so lets get to it!

Wa ter Consum ption

When attempting to eliminate subcutaneous water, its very important to actually stay
hydrated. Cellular hydration is important for maintaining that full, round look in your
muscle bellies. If you cut water too drastically you will actually end up looking flat and
soft. Follow this protocol to help flush water out while still staying hydrated:

Day 1-4: 2 Gallons of water per day.

Day 5: 1.5 Gallons of water.

Day 6: 1 Gallon of water. Reduce to sips after 5pm.

Day 7 (Day of Event): Sips as needed depending on appearance.

*Its important to never completely cut water out, as water is important for maintaining a
dry appearance.

Ca rb ohydrate Depletion & Loading

Next, you will want to manipulate your carbohydrate intake over the course of the next 7
days to enhance your look. In the beginning of the week, we will taper carbs and
increase exercise to deplete glycogen stores. Then, later in the week we will taper back
on exercise and increase carbohydrate intake to fill out. Follow this protocol for
carbohydrate consumption:
Bodyweight > 200lbs or 90kg

Day 1: 110g Carbs, 220g Protein, 98g Fat

Day 2-4: 55g Carbs, 275g Protein, 98g Fat

Day 5: 275g Carbs, 165g Protein, 49g Fat

Day 6: 220g Carbs, 193g Protein, 61g Fat

Day 7: 220g Carbs, 138g Protein, 86g Fat

Bodyweight < 200lbs or 90kg

Day 1: 100g Carbs, 175g Protein, 100g Fat

Day 2-4: 50g Carbs, 225g Protein, 100g Fat

Day 5: 250g Carbs, 150g Protein, 44g Fat

Day 6: 200g Carbs, 150g Protein, 67g Fat

Day 7: 200g Carbs, 125g Protein, 78g Fat

Glycog en Depletion Training

Next up, your training for the week. This will not be a normal week with regards to
training, as your main goal is going to be completely emptying your glycogen stores.
The strategic carbohydrate loading will then re-fill them, so that you can hit your peak
The workouts themselves will be more of a circuit-based style of training. You will work
multiple muscle groups per day, using moderate weights and higher rep ranges. You
want to work hard, but not to the point of complete exhaustion or failure. Think of these
workouts as more of a quicker, burnout style of training where your trying to maximum
blood flow to the targeted muscle groups rather than maximum breakdown of the tissue.
Use the following protocol for the week:

Day 1: Lower Body Circuit

Day 2: Biceps, Triceps & Shoulders Circuit

Day 3: Chest & Back Circuit

Day 4: Biceps, Triceps & Shoulders Circuit

Day 5: Chest & Back Circuit

Day 6: OFF

Day 7: Event

Additionally, depending on how you look, you can

add in 45-60 minutes of cardio on Days 1-5.

Glycog en Dep letion Workouts

Lower Body Circuit
Barbell Squats: 15, 15, 15, 15
---superset with--Box Jumps: 15, 15, 15, 15
Leg Extensions: 15, 15, 15, 15
---superset with--Leg Press: 15, 15, 15, 15
Leg Curls: 15, 15, 15, 15
---superset with--Walking Lunges: 15, 15, 15, 15
In addition to this workout, perform 45-60 minutes of AM Steady-State cardio (fasted). I
would suggest doing using the Treadmill at a 10% incline or the Stair Master at a
moderate pace.

Glycog en Dep letion Workouts

Biceps, Triceps & Shoulders Circuit
Barbell Military Press: 15, 15, 15, 15
---superset with--Barbell Curls: 15, 15, 15, 15
---superset with--Overhead Dumbbell Triceps Extensions: 15, 15, 15, 15
Dumbbell Lateral Raises: 15, 15, 15, 15
---superset with--Preacher Curls: 15, 15, 15, 15
---superset with--EZ-Bar Skullcrushers: 15, 15, 15, 15
Dumbbell Arnold Press: 15, 15, 15, 15
---superset with--Incline Dumbbell Curls: 15, 15, 15, 15
---superset with--Rope Triceps Extensions: 15, 15, 15, 15
In addition to this workout, perform 45-60 minutes of AM Steady-State cardio (fasted). I
would suggest doing using the Treadmill at a 10% incline or the Stair Master at a
moderate pace.

Glycog en Dep letion Workouts

Chest & Back Circuit
Barbell Bench Press: 15, 15, 15, 15
---superset with--Lat Pulldowns: 15, 15, 15, 15
Dumbbell Incline Press: 15, 15, 15, 15
---superset with--Single-Arm Dumbbell Rows: 15, 15, 15, 15
Decline Dumbbell Flyes: 15, 15, 15, 15
---superset with--Seated Cable Rows: 15, 15, 15, 15
In addition to this workout, perform 45-60 minutes of AM Steady-State cardio (fasted). I
would suggest doing using the Treadmill at a 10% incline or the Stair Master at a
moderate pace.

Rest & Recovery

One of the most important factors of this week leading up to an event is rest. You will be
putting your body through a crazy regimen over the course of a week, so its important
to take precautions and allow yourself to recover. This means doing everything in your
power to keep your body running at 100%, even if youre pushing the limits physically.
Here are some keys practices I use to stay rested during Peak Week:

Get at least 8 hours of sleep per night during this week. You are doing excessive
training and cardio, while depleting nutritionally. If you dont get ample rest
during this week, you could set yourself up for injury.

Consider getting a deep tissue massage earlier in the week to help release
tension, promote relaxation and alleviate unwanted stress.

Be sure to take a full day of rest prior to the day of the event. This will help
replenish energy levels and prime your body for the absolute best look the
following day.

In addition to the training, diet and water manipulation, you can also play with sodium
intake throughout the week to further enhance your appearance. However, I would only
manipulate sodium intake if you are <10% body fat and routinely consume some sodium
in your diet. Otherwise, this may actually cause you to
retain more water than normal. Follow this protocol for
sodium manipulation:

Day 1-3: Increase sodium by 50%

Day 4: Normal sodium consumption

Day 5: Decrease sodium by 50%

Day 6: Decrease sodium by 75%

Day 7: Small amounts of sodium throughout the


Aspa rag us
Asparagus is a natural diuretic and a great vegetable to add into your diet, especially
during this week. Consume a serving of asparagus 3 times per day for the first 5 days of
this week. After that, remove all green vegetables from your diet while you carb load.
This is one of the extra things I do
to help remove that extra little bit
of water naturally.


Taking The Perfect A fter Photo

You have worked incredibly hard leading up to this week and of course during this week,
so its important to display your hard work in the best way possible! Regardless of the
event you are prepping for, you will want to have a photo on the day of the event to
showcase your physique. The last thing you want to do is bring a great physique to the
day of the event and leave with no proof do to poor photos and execution (been there).
Here are some tips for nailing that perfect after photo:

Make sure to show up tanned on the day of the event. A darker complexion will
accentuate all of the cuts and lines that you have worked hard for. If you dont
want to jump into a tanning bed, simply get a spray tan to help bring out every
last bit of definition.

Be sure to remove all visible body hair. This may sound a bit odd if you have
never shaved, but it makes a HUGE difference in bringing out all of the definition.

Pump up before the event or shoot. Lifting some lift weights to get the blow
flowing is always a good idea before displaying your work. Remember, you didnt
work out the day before, so you may be a little flat, but nothing a few quick sets
cant fix.

Practice posing or flexing prior to the day of the event. Even if you arent
preparing for a photo shoot or competition, its important to practice keeping
things tight before the day of the event. Practice keeping the abs tight and
holding them tight for long lengths of time and be sure to stand/walk with proper
posture. The little things go a long way!


Supp lementation with Dand elion Root

Finally, after you have everything else in place, I would recommend supplementing with
a natural diuretic such as Dandelion Root for the duration of the week. Dandelion Root
has a high concentration of vitamins and minerals that have been proven to promote
normal digestion, regularity and blood circulation.
In addition, it is also quite effective as a natural
diuretic meaning it helps the body shed excess
water. I would use Dandelion Root as follows:

Day 1: 1,000mg x 1 per day

Day 2: 1,000mg x 2 per day

Day 3-7: 1,000mg x 3 per day

Co nclusion
Taking all of these things into account meticulously for a 7-Day period will result in a
dramatic change to your physical appearance. However, I would only recommend using
this method when it is absolutely needed, as it does put a good bit of stress on the
body. Enjoy these Cover Model Secrets and let me know what you think!