®

DISCLAIMER:
The dietary supplements, diet and workout programs detailed in this manual are to be used by healthy adults above the age of 18. The information contained in this manual is for informational use only and should not be construed as medical advice. Consult with a qualified medical professional before you begin with this or any diet, exercise program or supplement program. Read the entire bottle label before using SUB•Q® and follow all directions. Perform the workout in this manual at your own risk. FUSION BODYBUILDING Inc. accepts no responsibility for injuries that may occur as a result of performing these exercises. There are no typical results with use of this workout program. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

CONTENTS:

DISCLAIMER • 1 CONTENTS • 2 INTRODUCTION • 3 HOW SUB•Q WORKS • 5 DARRYL FANCEY’S SUCCESS STORY • 9 BEYOND RIPPED TRAINER • 16 PHASE 1 • 17 PHASE 2 • 23 PHASE 3 • 27 PHASE 1, 2 & 3 DIET PLANS • 32 SUB•Q SUPPLEMENT FACTS • 37 SUB•Q DOSING SCHEDULE • 38 SUB•Q INGREDIENTS • 39 SCIENTIFIC REFERENCES • 47 YOUR TRANSFORMATION • 49

© 2010 FUSION BODYBUILDING Inc. All Rights Reserved.

SUB•Q

GET BEYOND RIPPED • 2

As a hardworking bodybuilder. you can unleash your true potential. but what sets the true professionals apart from the rest is only skin-deep – subcutaneous fat. anatomy charts. You’re on your way to mind-blowing results. EXCLUSIVE V.Congratulations on Choosing SUB•Q. Bodybuilders want results – major guns and massive quads. True bodybuilders want to incinerate every last blob of subcutaneous fat and look like a sinewy anatomy chart – they want to be Beyond Ripped. you’ve spent countless hours in the gym. leaving you looking lean and making you the envy of everyone. Visit vip. striated and sinewy – revealing your anatomy-chart-like vascularity. sweating hard and pursuing excellence to the very last rep of every workout.P. SUB•Q and this manual hand you every advantage and tool you need to incinerate subcutaneous fat. you’ll unleash your true physique – defined.fusionbodybuilding. how-to posing guides and much more. With SUB•Q and the Beyond Ripped Manual. pushing your limits like never before. SUB•Q GET BEYOND RIPPED • 4 .I. With SUB•Q. SUB•Q® incinerates fat. so you’ll feel and see powerful and explosive results right away. cut. ACCESS As another way to support you meeting your goals. access code below. This FREE can’tfail. With your special V. you’ll Get Beyond Ripped. SUB•Q contains scientifically proven ingredients that are delivered by fast-acting Bullet Caplet Technology™. and create your account today. you’ll find training and nutrition programs. including the subcutaneous fat that sits just below your skin covering your muscle like a blanket. With SUB•Q. lifting heavy. Every bodybuilder wants to be a monster.I. professional-strength diet and training manual contains the programs top bodybuilders use to incinerate fat.P. we have created an entire new site consisting of only bodybuilding tools and information.com.

During the disintegration process. It rapidly delivers a fast. This means that the ingredients in SUB•Q begin to work together immediately. constant and steady stream of all its fast-acting ingredients at the same time. The ingredients in SUB•Q work in synergy to attack your stubborn subcutaneous fat from every conceivable angle. disintegrating the caplet. releasing and activating its ingredients by quickly Bullet Caplet Technology works so well because it isn’t like traditional “slow-dissolve from the outside” caplets. Bullet Caplet Technology ensures rapid release and virtually instant ingredient activation. SUB•Q works because it utilizes scientifically proven ingredients and delivers them via Bullet Caplet Technology™. SUB•Q GET BEYOND RIPPED • 6 . SUB•Q is very different. micro-channels are created in the caplet structure. When you take SUB•Q.How SUB•Q Works SUB•Q® was developed to produce powerful results in no time. and SUB•Q ingredients are released from the caplet’s inside to its outside. Go to page 39 to read how the powerful ingredients in SUB•Q work together so you Get Beyond Ripped. That outdated technology only releases the ingredient on the outermost layer of the caplet. so SUB•Q’s power immediately starts working to deliver explosive results. dissolving the caplet from its center. thereby very slowly delivering ingredients. How Bullet Caplet Technology Works SUB•Q utilizes Bullet Caplet Technology to rapidly deliver its advanced ingredients. Bullet Caplet Technology immediately goes to work.

Subcutaneous Fat Level BEFORE SUB•Q Cycle Subcutaneous Fat Level AFTER SUB•Q Cycle SUB•Q GET BEYOND RIPPED • 8 .The following illustrations show the dramatic loss of subcutaneous fat after a SUB•Q ® cycle.

” SUB•Q is in a league of its own. I found that SUB•Q continued to deliver impressive results instead of plateauing. “Wow. I exercised around the house. like running up and down the stairs. anxious and uncomfortable in my own skin or even made me crash after using them. I did what I always promised: I competed. As a child. so my days of competing went on hold. As soon as I was old enough to join a gym. Other fat burners I’ve tried have done absolutely nothing. before SUB•Q GET BEYOND RIPPED • 10 . made me feel jittery. Then my life changed. But not SUB•Q. SUB•Q helped the huge buildup of fat under my skin melt away. because I heard it was the most efficient fat burner out there. When I took it. I saw Arnold Schwarzenegger in the movies and magazines and thought. my dieting and cardio fell short. so I decided to give competing another shot. and once I achieved my goals. Instead. BUT AT THE AGE OF TWENTY ONE. I had a lot of weight to lose and a long. I won second place in the juniors and third place in the middleweight class at the Windsor Cup. it helped me sustain them. I wanted to be strong and have big muscles. but at the age of twenty one. I DID WHAT I ALWAYS PROMISED: I COMPETED. After the show in Kingston. and I was impressed with his results. I went on to compete in the level two show in Kingston and won third place in the middleweight division. using the FUSION™ supplements and using all the information in the Beyond Ripped Manual. I couldn’t ignore the urge. long way to go to be ready.Darryl Fancey’s Success Story I always wanted to be a bodybuilder. It felt like I could see more muscle definition every day. Although I did continue to train. I picked a show and started training. I got married and started a family. A friend of mine used FUSION products. I needed help. “ I WAS ALREADY A BODYBUILDER. I did. and I don’t think I lost one ounce of muscle! Thanks to training hard. I also tried SUB•Q®. After a few years. wouldn’t it be great to look like that guy!” I told my family and friends that when I grew up. I decided to give their supplements a try too. I started using ZEUS® and PURPLE•K®. This was so long ago that I didn’t belong to a gym because I was too young. I felt energized and quickly lost 60 pounds. and. I was already a bodybuilder. cutting a lot of firewood and lifting the heaviest objects I could find.

SUB•Q made a huge difference.I knew it. I was ready for the show. On competition day. I won first place in the light heavyweight class and the overall at the Mississauga level one show. and I couldn’t have done it without SUB•Q® and the Beyond Ripped Manual. Darryl Fancey – FUSION BODYBUILDING ATHLETE SUB•Q GET BEYOND RIPPED • 12 . I was looking beyond ripped. I was in the best shape of my life. I couldn’t wait to get home to see my three-year-old daughter to share my accomplishment with her.

DARRYL’S TRANSFORMATION BEFORE AFTER SUB•Q GET BEYOND RIPPED • 14 .

Taylor Beech – NSCA SUB•Q GET BEYOND RIPPED • 16 . Taylor Beech. he’ll get you Beyond Ripped.000 hours of training experience. with over 10. He is highly regarded among his peers as the “Dial Man.BEFORE AFTER Taylor Beech – Beyond Ripped Trainer This manual was prepared by FUSION BODYBUILDING’s Beyond Ripped Trainer.” You can bet that. Taylor is a nationally certified and accredited bodybuilding trainer.

It’s time to work hard – to take action – to Get Beyond Ripped. Chest & Biceps Legs Rest Back Shoulders & Triceps Rest Rest 20 min 20 min 30 min 20 min 20 min 45 min 0 min SUB•Q SUB•Q Week 2 Day GET Weights BEYOND Chest & Biceps Monday Cardio RIPPED • 18 20 min . This program isn’t designed to simply get you “lean” or “in shape” – this program was created to burn off so much fat that you’ll be Beyond Ripped. The legend applies to every phase of the Beyond Ripped Manual Phase 1 Training Schedule Weeks 1–4 Easily keep track of your workouts by checking off each day as . Be sure to take “before” pictures and insert them on page 49 before starting so you can show everyone your incredible transformation.Welcome to Phase 1 Training Program Legend Training Program Legend* Red Reps White Reps Superset bpm THZ EFA Absolute Failure 2-3 reps from Absolute Failure One exercise immediately followed by another Beats per minute Target Heart Zone Essential Fatty Acid Phase 1 kick-starts the most challenging and rewarding 12 weeks of your bodybuilding life. In Phase 1 we will start getting immediate results by increasing your metabolism and energy output while preparing your body for the intensity of Phase 2 and Phase 3.Training Schedule Phase 1 you move forward. Weeks 1-4 Week 1 Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weights Cardio Follow Phase 1 Diet on page 33.

> Increases synovial fluid. While you are warming up. Chest & Biceps Legs Rest Back Shoulders & Triceps Rest Rest Weights 20 min 20 min 30 min 20 min 20 min 45 min 0 min Cardio Week 3 Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Benefits of a Warm-Up > Prepares your muscles for hardcore workouts.Friday Saturday Sunday Shoulders & Triceps Rest Rest Weights 20 min 45 min 0 min Cardio Week 2 Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Absolute Failure Absolute failure is accomplished when your muscles are no longer able to move the weight you are asking them to. Chest & Biceps Legs Rest Back Shoulders & Triceps Rest Rest Weights 20 min 20 min 30 min 20 min 20 min 45 min 0 min Cardio Week 4 Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Chest & Biceps Legs Rest Back Shoulders & Triceps Rest Rest 20 min 20 min 30 min 20 min 20 min 45 min 0 min SUB•Q GET BEYOND RIPPED • 20 . which acts like grease on your joints. > Prepares your mind so you are able to push past your limits to Get Beyond Ripped. be sure to visualize yourself pushing with ferocious intensity through every rep of every set. It involves leaving nothing left in the tank and pushing your body past its limits. This is what it takes to Get Beyond Ripped.

10X_____lbs 1–2 min 6X______lbs 2–3 min 12X_____lbs 1 min 10X_____lbs 1–2 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 10X_____lbs 1–2 min 6X______lbs 1–2 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 15X_____lbs 1–2 min 10X_____lbs 2–3 min 10X_____lbs 1–2 min 6X______lbs 1–2 min 12X_____lbs 1–2 min 15X_____lbs 1–2 min 10X_____lbs 2–3 min 10X_____lbs 2–3 min 6X______lbs 2–3 min 12X_____lbs 1–2 min Target Heart Zone 120–125 beats per minute 10X_____lbs 2–3 min 6X______lbs 2–3 min 6X______lbs 6X______lbs 6X______lbs 6X______lbs 6X______lbs 2–3 min 2–3 min 2–3 min 2–3 min 2–3 min Incline Barbell Press Bench Press Cable Crossovers Seated Incline Dumbbell Curls 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 12X_____lbs 1–2 min 8X______lbs 1–2 min 12X_____lbs 1–2 min 8X______lbs 2–3 min 6X______lbs Phase Barbell Curls 1 – Back Standing 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min WARM-UP: 5 Minutes on Treadmill Single-Arm Dumbbell Preacher Curls 10X_____lbs 2–3 min 8X______lbs 2–3 min Exercise Set 1 Rest Set 2 Rest Set 3 Rest Standing Dumbbell Hammer Curls Wide-Grip Chinups Post-Exercise Cardio Target Heart Zone 120–125 beats per minute Phase 1 – Chest & Biceps WARM-UP: 5 Minutes Skipping Exercise Rest Phase 1 – Chest & Biceps Set 1 WARM-UP: FlysMinutes Skipping Incline Dumbbell 5 15X_____lbs 1 min Incline Barbell Press Incline Dumbbell Flys Bench Press Incline Barbell Press Cable Crossovers Bench Press Seated Incline Dumbbell Curls Cable Crossovers Standing Barbell Curls Seated Incline Dumbbell Curls Single-Arm Dumbbell Preacher Curls Standing Barbell Curls Standing Dumbbell Hammer Curls Single-Arm Dumbbell Preacher Curls Post-Exercise Cardio Close-Grip Pulldowns 10X_____lbs 2–3 min 8X______lbs 12X_____lbs 1 min 10X_____lbs 1–2 min 6X______lbs Target Heart Zone 120–125 beats per minute 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 2–3 min Set 2 Set 2 Rest Rest Set 3 Set 3 Rest Rest 2–3 min 2–3 min 2–3 min 2–3 min 2–3 min 2–3 min 2–3 min Phase 1 Barbell Rows – Legs Bent-Over 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min WARM-UP: 5 Minutes on Bike One-Arm Dumbbell Rows 10X_____lbs Rest 1–2 min Set 2 6X______lbs 1–2 min Set 3 Exercise Set 1 Rest Rest Reverse Dumbbell Thigh Extensions Flys Lower Back Leg Press Extensions Deadlifts Squats 15X_____lbs min 10X_____lbs 1–2 min 12X_____lbs 11–2 min 10X_____lbs 2–3 min 6X______lbs 2–3 min 12X_____lbs 1–2 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 3–4 min 12X_____lbs 1–2 min 8X______lbs 2–3 min Exercise Post-Exercise Cardio Standing Dumbbell Hammer Curls 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 15X_____lbs 1 min 12X_____lbs 1–2 min 8X______lbs 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 12X_____lbs 1–2 min 8X______lbs 1–2 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 12X_____lbs 1–2 min 8X______lbs 2–3 min 12X_____lbs 1–2 min 8X______lbs 1–2 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 12X_____lbs 1–2 min 8X______lbs 2–3 min 10X_____lbs 2–3 min 8X______lbs 2–3 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 10X_____lbs 2–3 min 8X______lbs 10X_____lbs 2–3 min 8X______lbs 2–3 min Target Heart Zone 120–125 beats per minute 10X_____lbs 2–3 min 8X______lbs Target Heart Zone 120–125 beats per minute Set 1 Rest 10X_____lbs 2–3 min 6X______lbs 3–4 min 6X______lbs 10X_____lbs 2–3 min 6X______lbs 2–3 min 6X______lbs 3–4 min Target Heart Zone 120–125 beats per minute 8X______lbs 2–3 min 8X______lbs 2–3 min 12X_____lbs 2–3 min 8X______lbs 2–3 min 6X______lbs 3–4 min 8X______lbs 2–3 min 2–3 min 6X______lbs 2–3 min 2–3 min Post-Exercise Cardio Step-Back Barbell Lunges Isolateral Standing Leg Curls Lying Leg Curls 10X_____lbs REMEMBER: WARM-UP: 5 Minutes Skipping Straight-Leg Deadlifts 10X_____lbs Phase 1 – Chest & Biceps Exercise Set 1 Rest Set Red reps are absolute failure and white 2reps Rest 2–3 3 are Set reps Rest from Standing Calf Raises 20X_____lbs 1–2 1 min 12X_____lbs 2–3 min Incline Dumbbell Flys 15X_____lbs min 12X_____lbs 1–2 min 8X______lbs 2–3 min absolute failure.Phase 1 Workout Post-Exercise Cardio Close-Grip Pulldowns Wide-Grip Chinups Bent-Over Barbell Rows Close-Grip Pulldowns One-Arm Dumbbell Rows Bent-Over Barbell Rows Reverse Dumbbell Flys One-Arm Dumbbell Rows Lower Back Extensions Reverse Dumbbell Flys Deadlifts Lower Back Extensions Deadlifts 6X______lbs Insert your training weight in each set section. Seated Barbell Press Incline Calf Raises 12X_____lbs 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 10X_____lbs 1–2 min 6X______lbs 2–3 min Target Heart Zone 120–125 beats per minute 6X______lbs 2–3 min Phase 1 – Legs Post-Exercise Cardio WARM-UP: 5 Minutes Exercise Phase 1 – Legs WARM-UP: 5 Minutes Thigh Extensions Exercise Leg Press Thigh Extensions Squats Leg Press Step-Back Barbell Lunges Squats Isolateral Standing Leg Curls Step-Back Barbell Lunges Lying Leg Curls Isolateral Standing Leg Curls Straight-Leg Deadlifts Lying Leg Curls Standing Calf Raises Straight-Leg Deadlifts Seated Calf Raises Standing Calf Raises on Bike Set 1 Rest on Bike 12X_____lbs 1 min Set 1 Rest Set 2 10X_____lbs Rest Rest Set 3 Set 3 Rest Rest Bench Press Post-Exercise Cardio Post-Exercise Cardio Seated Calf Raises SUB•Q Phase 1 – Shoulders & Triceps Post-Exercise Minutes Skipping Target Heart Zone 120–125 beats per minute WARM-UP: 5Cardio Exercise Rest Set 2 Rest Set 3 Rest Phase 1 – Shoulders & Set 1 Triceps WARM-UP: 5 Minutes 12X______lbs 1 min Skipping Seated Dumbbell Press 10X______lbs 1–2 min 6X_______lbs 2–3 min Exercise Set 1 Rest Set 2 Rest Set 3 Rest Smith Machine Military Press Seated Dumbbell Press 10X______lbs 1–2 min 6X_______lbs 2–3 min 6X_______lbs 12X______lbs 1 min 10X______lbs 1–2 min 6X_______lbs 2–3 min 2–3 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 12X_____lbs 1 min 10X_____lbs 1–2 min 10X_____lbs 2–3 min 6X______lbs 3–4 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 8X______lbs 2–3 min 8X______lbs 2–3 min 10X_____lbs 2–3 min 6X______lbs 3–4 min 12X_____lbs 2–3 min 8X______lbs 2–3 min 8X______lbs 2–3 min 8X______lbs 2–3 min 10X_____lbs 2–3 min 6X______lbs 2–3 min 12X_____lbs 2–3 min 8X______lbs 2–3 min 10X_____lbs 3–4 min 8X______lbs 2–3 min 10X_____lbs 2–3 min 6X______lbs 2–3 min 20X_____lbs 1–2 min 12X_____lbs 2–3 min 10X_____lbs 3–4 min 8X______lbs 2–3 min 12X_____lbs 20X_____lbs 1–2 min 12X_____lbs 2–3 min Target Heart Zone 120–125 beats per minute 12X_____lbs Set 2 1–2 min 6X______lbs 2–3 min 6X______lbs 6X______lbs 6X______lbs 6X______lbs 3–4 min 2–3 min 3–4 min 3–4 min Cable Crossovers 12X_____lbs 1–2 min 8X______lbs 1–2 min Phase 1 – Shoulders & Triceps WARM-UP: 5 Minutes Skipping Seated Incline Dumbbell Curls 12X_____lbs 1–2 min 8X______lbs 2–3 min Exercise Set 1 Rest Set 2 Rest Set 3 Standing Barbell Curls 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min Seated Dumbbell Press 12X______lbs 1 min 10X______lbs 1–2 min 6X_______lbs 2–3 min Single-Arm Dumbbell Preacher Curls 10X_____lbs 2–3 min 8X______lbs 2–3 min Smith Machine Military Press 10X______lbs 1–2 min 6X_______lbs 2–3 min 6X_______lbs Standing Dumbbell Hammer Curls 10X_____lbs 2–3 min 8X______lbs Anterior Raises withCardio Post-Exercise EZ Bar 12X______lbs 1–2 min 8X_______lbs 1–2per minute Target Heart Zone 120–125 beats min 2–3 min Rest 6X______lbs 3–4 min 6X______lbs 2–3 min 6X______lbs 2–3 min Phase 1 – Legs Isolateral Cable 5 Minutes 10X______lbs 2–3 min 6X_______lbs 2–3 min WARM-UP:Raises on Bike Exercise Set 1 Rest Set 2 Rest Set 3 Dumbbell Shrugs 10X______lbs 1–2 min 6X_______lbs 2–3 min 6X_______lbs Rest Thigh Pressdowns Tricep Extensions with Bar Leg Press Skullcrushers with EZ Bar Seated Lateral Dumbbell Raises 15X______lbs 1–2 min 12X______lbs 2–3 min 10X______lbs 2–3 min 12X_____lbs 1 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 12X______lbs 1–2 min 6X_______lbs 2–3 min 6X_______lbs 2–3 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 12X______lbs 2–3 min 6X_______lbs 2–3 min 6X_______lbs 3–4 min 3–4 min 6X______lbs 3–4 min Squats 10X_____lbs 2–3 min 6X______lbs Reverse-Grip Cable Pressdowns 10X______lbs 2–3 min 6X_______lbs Step-Back Barbell Lunges Post-Exercise Cardio Isolateral Standing Leg Curls Lying Leg Curls 8X______lbs Heart Zone 120–125 beats 2–3 minute Target 2–3 min 8X______lbs per min 12X_____lbs 10X_____lbs 10X_____lbs 2–3 min 8X______lbs 2–3 min 6X______lbs 3–4 min 8X______lbs 2–3 min 2–3 min 6X______lbs 2–3 min 2–3 min Straight-Leg Deadlifts GET BEYOND RIPPED • 22 .

Chest. Follow Phase 2 Diet on page 34. and you’ve begun to experience impressive results. Back & Biceps Legs Chest. Now it’s time to take it to the next level – it’s time to stoke the fire and push further for even more powerful results. Shoulders & Triceps Rest Rest Weights 30 min 30 min 30 min 30 min 30 min 45 min 0 min Cardio Week 6 Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday In Phase 2. Legs Chest. you will reduce your caloric intake and increase your cardio.Welcome to Phase 2 Phase 2 . your rest times will be reduced along with a new. advanced exercise selection so you can burn more fat and protect your lean muscle mass. Shoulders & Triceps Back & Biceps Legs Chest. Shoulders & Triceps Back & Biceps Rest Rest 35 min 35 min 35 min 35 min 35 min 45 min 0 min SUB•Q SUB•Q Week 8 Day Monday Weights GET BEYOND RIPPED Cardio • 24 Legs 30 min . Shoulders & Triceps Back & Biceps Legs Rest Rest Weights 35 min 35 min 35 min 35 min 35 min 45 min 0 min Cardio Week 7 Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Stay focused – and watch your body transform into what you’ve only dreamed of before SUB•Q® and the Beyond Ripped Manual. At the same time.Training Schedule Phase 2 Training Schedule Weeks 5–8 Weeks 5-8 Week 5 Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weights Cardio Congratulations! You’ve completed Phase 1. Shoulders & Triceps Back & Biceps Legs Chest. Already your physique looks better than ever.

Set 1 Thigh Extensions 12X________lbs 1ñ2 min 10X________lbs 1ñ2 min 6X_________lbs 2ñ3 min 6X_________lbs 2ñ3 min 6X_________lbs 2ñ3 min 8X_________lbs 2ñ3 min Phase 2 – Legs Leg Press 10X________lbs 1ñ2 min WARM-UP: 5 Minutes on Bike Exercise Front Squats Set 1 10X________lbs 1ñ2 min Rest Set 2 6X_________lbs 2ñ3 min Rest Set 3 6X_________lbs 2ñ3 min Rest Walking Lunges Thigh Extensions 6X_________lbs 2ñ3 min 12X________lbs 1ñ2 min 6X_________lbs 1ñ2 min 10X________lbs 1ñ2 min 6X_________lbs 1ñ2 min 6X_________lbs 2ñ3 min 6X_________lbs 1ñ2 min 6X_________lbs 2ñ3 min 6X_________lbs 1ñ2 min 6X_________lbs 1ñ2 min 6X_________lbs 1ñ2 min 6X_________lbs 1ñ2 min 6X_________lbs 1ñ2 min 6X_________lbs 2ñ3 min 6X_________lbs 2ñ3 min 6X_________lbs 2ñ3 min 6X_________lbs 2ñ3 min Isolateral Standing Leg Curls 10X________lbs 1ñ2 min 10X________lbs 1ñ2 min Leg Press Lying Leg Curls Front Squats Romanian Deadlifts Walking Lunges 10X________lbs 1ñ2 min 10X________lbs 1ñ2 min 10X________lbs 1ñ2 min 6X_________lbs 2ñ3 min Week 10 8X_________lbs 8X_________lbs 1ñ2 min 8X_________lbs 1ñ2 min Standing Calf Raises 10X________lbs 1ñ2 min Isolateral Standing Leg Curls 10X________lbs 1ñ2 min Seated Calf Raises Lying Leg Curls Romanian Deadlifts 6X_________lbs 10X________lbs 1ñ2 min SUB•Q Day Weights 1 min 8X________lbs 1ñ2 min 12X_______lbs Chest & Biceps Monday Standing Rope Hammer Curls  12X_______lbs 1 min 8X________lbs Back & Triceps Tuesday Post-Exercise Cardio Target Heart Zone 135ñ140 beats per minute Wednesday Legs & Shoulders Chest & Biceps Thursday Phase 2 – Chest.Thursday Friday Saturday Sunday Chest.Training Schedule Phase 2 Workout Weeks 9 . Shoulders & Triceps Back & Biceps Rest Rest Weights 35 min 35 min 45 min 0 min Cardio Standing Rope Hammer Curls  Deadlifts Standing Dumbbell Curls 12X_______lbs 1 min 8X________lbs 12X_______lbs 1ñ2 min 8X________lbs 2ñ3 min Target Heart Zone 135ñ140 beats per minute 12X_______lbs 1 min 8X________lbs 1ñ2 min 12X_______lbs 1 min 12X_______lbs 1 min 8X________lbs 1ñ2 min 8X________lbs 8X_________lbs 8X_________lbs 1ñ2 min 8X_________lbs 1ñ2 min Post-Exercise Cardio Preacher Curls with EZ Bar Standing Rope Hammer Curls  Week 8 Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Phase 2 – Chest. Shoulders & Triceps WARM-UP: 5 Minutes Skipping Bench Press 10X________lbs 1ñ2 min 6X________lbs 2ñ3 min Exercise Set 1 Rest Set 2 Rest Set 3 Rest Cable Crossovers Incline Barbell Press Seated Dumbbell Press Incline Dumbbell Flys Standing Lateral Dumbbell Raises Bench Press Barbell Shrugs Cable Crossovers Tricep Pressdowns with Bar Seated Dumbbell Press 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 10X________lbs 1-2 min 6x________lbs 2-3 min 6x________lbs 2-3 min 10X________lbs 1ñ2 min 6X________lbs 2ñ3 min 6X________lbs 2ñ3 min 10X________lbs 1-2 min 6x________lbs 1-2 min 6x________lbs 2-3 min 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 6X________lbs 1ñ2 min 10X________lbs 1ñ2 min 6X________lbs 2ñ3 min 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 6X________lbs 1ñ2 min 10X________lbs 1ñ2 min 6X________lbs 2ñ3 min 6X________lbs 2ñ3 min Decline Skullcrushers with Dumbbells 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min Standing Lateral Dumbbell Raises 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 6X________lbs 1ñ2 min Dips Barbell Shrugs 10X________lbs 1ñ2 min 6X________lbs 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min Target Heart Zone 135ñ140 beats per minute  10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 6X________lbs 1ñ2 min Phase 3 . Shoulders & Triceps Back & Biceps Legs Chest. Shoulders & Triceps Back & Friday WARM-UP: 5 Minutes Skipping Triceps Exercise Set 1 Rest Rest Interval CardioSet 2 Saturday Incline Barbell Press 10X________lbs 1-2 min Core Training 6x________lbs 2-3 min Sunday Preacher Curls with EZ Bar Cardio 6X_________lbs 2ñ3 min 35 min 35 min 35 min 35 min 35 min Set 3 45 Rest min 6x________lbs 2-3 min 0 min Post-Exercise Cardio 10X________lbs 1ñ2 min 6X_________lbs 1ñ2 min Target Heart Zone 135ñ140 beats per minute  10X________lbs 1ñ2 min 6X_________lbs Target Heart Zone 135ñ140 beats per minute  6X_________lbs 1ñ2 min Standing Calf Raises Seated Calf Raises Post-Exercise Cardio GET BEYOND RIPPED • 26 .12 Week 9 Phase 2 – Back & Biceps Monday Tuesday Close-Grip Pulldowns Wednesday Bent-Over Barbell Rows Thursday Seated Rows  Friday Reverse Cable Flys Saturday Lower Back Extensions Sunday Wide-Grip Chin-Ups  Deadlifts Standing Dumbbell Curls Post-Exercise Cardio Tricep Pressdowns with Bar REMEMBER: Dips Phase 2 – Legs Set 3 Rest 30 min 30 min 8X_________lbs 1ñ2 min 30 min 8X_________lbs 2ñ3 min 30 min 30 min 45 min 0 min Decline Skullcrushers with Dumbbells 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 10X________lbs 1ñ2 min 6X________lbs WARM-UP: 5 Minutes on Bike Day Weights Exercise Set 1 Rest Set Rest Back & Triceps 2 15X_______lbs 1 min 12X_______lbs 2ñ3 min Legs & Shoulders 12X_______lbs 1ñ2 min 8X________lbs 1ñ2 min Chest & Biceps 12X_______lbs 1ñ2 min 8X________lbs 2ñ3 min Back & Triceps 12X_______lbs 1ñ2 min 8X________lbs 1ñ2 min Legs & Shoulders 15X_______lbs 1 min 10X_______lbs 1ñ2 min Interval Cardio 12X_______lbs 1ñ2 min Core Training 12X_______lbs 1ñ2 min 8X________lbs 2ñ3 min 8X________lbs 1ñ2 min 12X_______lbs 1 min Cardio Red reps areMinutes onTarget Heart Zone 135ñ140 beats per minute  2–3 reps from failure and white reps are WARM-UP: Cardio Post-Exercise 5 absolute Bike Exercise Rest Set 2 Rest Set 3 Rest absolute failure. Shoulders & Triceps WARM-UP: 5 Minutes Skipping Post-Exercise Cardio Target Heart Zone 135ñ140 beats per minute Exercise Set 1 Rest Set 2 Rest Incline Barbell Press Set 3 Rest Legs Chest. Shoulders & Triceps Rest Rest 30 min 30 min 30 min 30 min 30 min 45 min 0 min 10X________lbs 1-2 min 6x________lbs 2-3 min 6x________lbs 2-3 min Incline Dumbbell Flys 10X________lbs 1-2 min 6x________lbs 1-2 min 6x________lbs 2-3 min Phase 2 – Chest.

Wednesday 30 min Superset Elbow-to-Knee Crunches 10X 8X 6X Legs Thursday 30 min sec Front Smith Machine Squats45 sec12X______lbs30 sec 12X______lbs Bicycle 30 Chest. Now it’s time to prove to you – to everyone – that you are a serious bodybuilder. just imagine what it will feel like when you complete the program – you’re almost Beyond Ripped. If you enjoy the attention you’re getting now. treadmill or & Shoulders stepper Wednesday Legsthe90 sec 2–3 min 60 sec 2–3 min 60 sec 35 min 35 min 35 min SaturdayBeforeInterval Cardio 45 minutes of cardio min 45 Mon . 30 sec 10 • 3 minutes that 130–140 Leg Lifts Perform Weights at an intensity 25X yieldsCardio20X 30X Day beats second sprint. we’ve slashed your calories to their lowest levels and focused on maintaining your muscle mass. In Phase 3. 0 min Elbow-to-Knee Crunches 10X 8X 6X • Perform 4 minutes at an intensity that yields 130–140 Bicycle 45 sec 30 sec Weekbeats per minute followed by a 30-second sprint.30X 12X______lbs25X sec 12X______lbs 1–2 min Shoulders & Triceps Friday 30 min Smith Machine Military Press 45 Leg Lifts 20X Superset Saturday Rest 10X10 45 min Russian Twists* 8X10 6X10 Sunday Lying Leg Curls 12X______lbs Rest 30X 12X______lbs25X 0 20X Crunches Phase 3Dumbbell Raises Schedule Weeksmin 9–12 Seated Lateral Training 12X______lbs 45 sec 12X______lbs 1–2 min Plank 90 sec 2–3 min 60 sec 2–3 min 60 sec Superset Standing Calf Raises 12X______lbs 12X______lbs Seated Calfto weeks 9–1012X______lbs 12X______lbs Apply Raises Dumbbell Shrugs . Crunches 25X Triceps Tuesday chooseBack &30X cardio you prefer: 35 min20X You can the form of Plank bicycle. You’ll continue to get results every day.Training12X______lbs 45 sec 12X______lbs PhaseBefore Meal #1 complete 45 minutes of cardio Schedule Mon . Each day in Phase 3 takes you a giant step toward that sinewy dream physique. It’s time for you to Get Beyond Ripped! Follow Phase 3 Diet on page 35.12 Cardio Mon – Fri Before Weights Meal #1 complete 45 minutes of interval Day Cardio cardio 3 Core PhaseTHZ–135–140 bpm Triceps Back & Monday 30 min WARM-UP: 5 Legs & Shoulders Minutes on Treadmill Tuesday 30 min Back & Biceps Apply 9 Weekto weeks 11–12 Exercise Set 1 Rest Set 2 Rest min Set 3 Wednesday Chest & Biceps 30 Thursday 30 min Giant Superset Back & Triceps Interval Cardio: Legs & Shoulders Friday cardio burns more calories than a typical cardiomin 30 session Interval Full V-Sit-Up 15X 12X 10X Interval Cardio and increases the amount of time your body stays in45fat-burning a min Saturday Alternating V-Sit-Up 12X 10X 8X zone – Core Beyond Sundayso you can GetTraining Ripped. Russian Twists* per minute followed by a 30 8X10 10X10 Chest & Biceps Monday 35 min6X10 • Repeat for duration of cardio session.Fri 3 THZ 135–140 Weeks 9bpm Target Heart Zone 125–130 beats per minute Post-Exercise.Welcome to Phase 3 Your results are really starting to show – you truly are a monster in the making.Fri Meal #1 complete Core Training Sunday 0 min THZ 135–140 bpm Back Triceps Friday Apply to weeks&9–10 Thursday Chest & Biceps Week to weeks 11–12 Apply 11 Day – Fri Before Weightscomplete 45 minutes of interval Cardio Mon Meal #1 cardio THZ Monday 135–140 bpmShoulders Legs & 40 min Tuesday Chest & Biceps 40 min Wednesday Back & Triceps 40 min Thursday GET Legs & Shoulders RIPPED40 min BEYOND • 28 Interval Friday Cardio:Chest & Biceps 40 min SUB•Q . Your energy output will be pushed to its maximum level to incinerate every last blob of subcutaneous fat.

treadmill or the stepper Weights Cardio REMEMBER: Red reps are absolute failure and white reps are 2–3 reps from Superset absolute failure.Chest Thursday 35 min Target Post-Exercise Cardio & BicepsHeart Zone 125–130 beats per minute Back & Triceps Friday 35 min Interval Cardio Saturday 45 min Phase 3 – Core Core Training Sunday 0 min WARM-UP: 5 Minutes on Treadmill Exercise Set Day Weights 1 Rest Giant Superset Legs & Shoulders Monday Tuesday Chest15X Biceps & Full V-Sit-Up Alternating V-Sit-Up Back 12X Wednesday & Triceps Elbow-to-Knee Crunches Thursday Legs 10X & Shoulders Bicycle Friday Chest45 sec & Biceps Leg Lifts 30X Saturday Interval Cardio Russian Twists* 10X10 Sunday Core Training Crunches Plank Week 11 Set 2 Rest Cardio 3 Set 12X 10X 8X 30 sec 25X 8X10 25X 60 sec Phase 3 Workout Phase 3 – Back & Triceps WARM-UP: 5 Minutes Skipping Exercise Set 1 Rest Set 2 Rest Set 3 10X______lbs 10X______lbs 10X______lbs 10X______lbs Week 12 Day 30X 90 sec 40 min 40 10X min 40 8X min 40 6X min 40 30 sec min 20X 45 min 6X10 0 20X min 2–3 min 60 sec Rest 2–3 min 2–3 min Monday Back & Triceps 45 min Apply to weeks 9–10 Tuesday Legs complete 45 minutes of cardio 45 min Mon .Fri Before Meal #1& Shoulders Wednesday 45 min THZ 135–140 bpmChest & Biceps Thursday Back & Triceps 45 min Apply to weeks 11–12 Friday Legs & Shoulders 45 min Mon – Fri Before Meal #1 complete 45 minutes of interval Saturday Interval 45 min cardio THZ 135–140 bpm Cardio Sunday Core Training 0 min Interval Cardio: Interval cardio burns more calories than a typical cardio session and increases the amount of time your body stays in a fat-burning zone – so you can Get Beyond Ripped. • Perform 3 minutes at an intensity that yields 130–140 beats per minute followed by a 30 second sprint. • Perform 4 minutes at an intensity that yields 130–140 beats per minute followed by a 30-second sprint. • Repeat for duration of cardio session. You can choose the form of cardio you prefer: bicycle. 15X______lbs Zone 125–130 beats per minute 10X______lbs Target Heart Post-Exercise Cardio Incline Flys 12X______lbs Seated Incline Dumbbell Curls 15X______lbs 45 sec Superset Phase 3 – Press Chest & Biceps Incline Barbell 15X______lbs WARM-UP: 5 Minutes Skipping 45 sec Standing Barbell Curls 15X______lbs Superset Exercise Set 1 Rest Bench Press 15X______lbs Superset Preacher Curls with EZ Bar 15X______lbs 45 sec Incline Flys 15X______lbs Superset Seated Incline Dumbbell Curls 15X______lbs 45 sec Cable Crossovers 15X______lbs Superset Concentration Curls 15X______lbs 45 sec Incline Barbell Press 15X______lbs 12X______lbs 1–2 min 12X______lbs 12X______lbs 1–2 min 12X______lbs 12X______lbs 1–2 min 12X______lbs 12X______lbs 1–2 min 12X______lbs 12X______lbs 1–2 min 12X______lbs 10X______lbs 2–3 min 10X______lbs 10X______lbs 2–3 min 10X______lbs 10X______lbs 2–3 min 10X______lbs 10X______lbs 2–3 min 10X______lbs 10X______lbs 10X______lbs 10X______lbs 2–3 min 10X______lbs 10X______lbs 2–3 min 10X______lbs Rest Set 3 10X______lbs 10X______lbs 10X______lbs 2–3 min 10X______lbs 10X______lbs 2–3 min Superset Bent-Over Barbell Rows 15X______lbs 12X______lbs Tricep Pressdowns with Bar 15X______lbs 45 sec 12X______lbs 1–2 min Superset 3 – Back & Triceps Phase Seated Rows with5 Minutes Skipping 15X______lbs 12X______lbs WARM-UP: Cable Reverse Flys with Dumbbells 15X______lbs 45 sec 12X______lbs 1–2 min Exercise Set 1 Rest Set 2 Rest Superset Superset One-Arm Dumbbell Rows 15X______lbs 12X______lbs Bent-Over Barbell Rows 15X______lbs 12X______lbs Kickbacks with Dumbbells 15X______lbs 45 sec 12X______lbs 1–2 min Tricep Pressdowns with Bar 15X______lbs 45 sec 12X______lbs 1–2 min Superset Superset Wide-Grip Chin-Ups 15X______lbs 12X______lbs Seated Rows with Cable 15X______lbs 12X______lbs Skullcrushers with EZ Bar 15X______lbs 45 sec 12X______lbs 1–2 min Reverse 15X______lbs 45 sec 12X______lbs 1–2 min SupersetFlys with Dumbbells Superset Close-Grip Pulldowns 15X______lbs 12X______lbs One-Arm Extensions with 15X______lbs 12X______lbs Overhead Dumbbell Rows EZ Bar 15X______lbs 45 sec 12X______lbs 1–2 min Kickbacks with Dumbbells 15X______lbs 45 sec 12X______lbs 1–2 min Superset Target Heart Zone 125–130 beats per minute Post-Exercise Cardio Wide-Grip Chin-Ups 15X______lbs 12X______lbs Skullcrushers with EZ Bar 15X______lbs 45 sec 12X______lbs 1–2 min Phase 3 – Chest & Biceps Superset WARM-UP: 5 Minutes Skipping Close-Grip Pulldowns 15X______lbs 12X______lbs Overhead Extensions with EZ Bar 15X______lbs 45 sec Set 2 12X______lbs Rest 1–2 min Exercise Set 1 Rest Set 3 2–3 min Rest 10X______lbs 10X______lbs 10X______lbs 2–3 min 10X______lbs 2–3 min 10X______lbs 10X______lbs 10X______lbs 2–3 min 10X______lbs 2–3 min 10X______lbs 10X______lbs 10X______lbs 10X______lbs 2–3 min 10X______lbs 10X______lbs 2–3 min 10X______lbs 10X______lbs Rest Set 3 Set 2 Rest Set 3 Rest Bench Press 15X______lbs 12X______lbs Phase 3 – Legs & Shoulders Preacher Curls with EZ Bar 15X______lbs 45 sec 12X______lbs 1–2 min WARM-UP: 5 Minutes Skipping Superset Cable Crossovers 15X______lbs Exercise Set 1 Rest 12X______lbs Rest Set 2 Concentration Curls 15X______lbs 45 sec 12X______lbs 1–2 min Superset Thigh Extensions 12X______lbs 12X______lbs beats per minute Post-Exercise Cardio Target Heart Zone 125–13012X______lbs 1–2 min Standing Dumbbell Press 12X______lbs 45 sec Superset Phase 3 – Legs & Shoulders Leg Press 12X______lbs 12X______lbs WARM-UP: 5 Minutes Skipping Walking Lunges 12X______lbs 45 sec 12X______lbs 1–2 min Exercise Set 1 Rest Set 2 Rest Superset Superset Front Smith Machine Squats 12X______lbs 12X______lbs Thigh Extensions 12X______lbs 12X______lbs Smith Machine Military Press 12X______lbs 45 sec 12X______lbs 1–2 min Post-Exercise Cardio Superset Standing Barbell Curls 15X______lbs 45 sec 12X______lbs 1–2 min Target Heart Zone 125–130 beats per minute SUB•Q Set Rest GET BEYOND RIPPED3 • 30 10X______lbs 10X______lbs 10X______lbs 2–3 min .

2–3 min 2–3 min *Russian Twist: A twisting crunch where you hold your body in Mon . Giant Superset Full V-Sit-Up Alternating V-Sit-Up Elbow-to-Knee Crunches Bicycle Leg Lifts Russian Twists* Crunches Plank REMEMBER: It is crucial to maintain the strict supplement schedule outlined. Be tough – show some grit and stick to this plan. This is Apply to weeks 11–12 one repFri Before Meal #1 complete 45 minutes oftimes.Fri Before Meal #1 complete 45 minutes of cardio THZ 135–140 bpm crunch position and rotate side to side 10 times and then down. GET BEYOND RIPPED • 32 . The following section contains the three-phase diet plan that gets you there. Each phase is designed to progressively fine-tune your physique. you need to Get Beyond Ripped. • Perform 4 minutes at an intensity that yields 130–140 beats per minute followed by a 30-second sprint. • Perform 3 minutes at an intensity that yields 130–140 beats per minute followed by a 30 second sprint. This diet has been developed to maximize your energy output while maintaining your hard-earned muscle Post-Exercise Cardio Phase 3 – Core WARM-UP: 5 Minutes on Treadmill Exercise Set 1 15X 12X 10X 45 sec 30X 10X10 30X 90 sec Rest Set 2 Rest 12X 10X 8X 30 sec 25X 8X10 25X 60 sec Set 3 10X 8X 6X 30 sec 20X 6X10 20X 60 sec mass. Mon – and needs to be repeated 10 interval cardio THZ 135–140 bpm Apply to weeks 9–10 SUB•Q Interval Cardio: Interval cardio burns more calories than a typical cardio session and increases the amount of time your body stays in a fat-burning zone – so you can Get Beyond Ripped.Preacher Curls with EZ Bar Superset Cable Crossovers Concentration Curls 15X______lbs 45 sec 15X______lbs 15X______lbs 45 sec 12X______lbs 1–2 min 12X______lbs 12X______lbs 1–2 min 10X______lbs 2–3 min 10X______lbs 10X______lbs Post-Exercise Cardio Target Heart Zone 125–130 beats per minute Phase 3 – Legs & Shoulders WARM-UP: 5 Minutes Skipping Exercise Set 1 Superset Thigh Extensions Standing Dumbbell Press Superset Leg Press Walking Lunges Superset Front Smith Machine Squats Smith Machine Military Press Superset Lying Leg Curls Seated Lateral Dumbbell Raises Superset Standing Calf Raises Seated Calf Raises Dumbbell Shrugs Rest Set 2 Rest Set 3 Rest PHASE 1. 2 & 3 Diet Plans 12X______lbs 12X______lbs 10X______lbs 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 12X______lbs 12X______lbs 10X______lbs 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 12X______lbs 12X______lbs 10X______lbs 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 12X______lbs 12X______lbs 10X______lbs 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 12X______lbs 12X______lbs 12X______lbs 12X______lbs 12X______lbs 45 sec 12X______lbs Target Heart Zone 125–130 beats per minute To have the paper-thin skin that gets attention.

> Eat meals every 2–3 hours. * Follow SUB•Q dosing schedule on page 38. > Eat meals every 2–3 hours. skinless chicken 1 cup boneless. Notes: > Pre-workout and post-workout meals do not need to be in order as shown above. SUB•Q GET BEYOND RIPPED • 34 . skinless chicken 1 OMEGA•OIL Softgel 1/2 cup potato 1 cup boneless. > Drink 2 gallons of water per day. but should follow each other.Phase – Beyond Ripped Diet Weeks 1-4 Phase 1 –1Beyond Ripped Diet Weeks 1-4 Phase Phase 1 1 Meal Meal 1 1 Meals Meals 8 large egg whites 8 large egg whites 1 whole egg 1 whole egg 1 cups cooked unflavored oatmeal 1 1/2 1/2 cups cooked unflavored oatmeal 1 large apple 1 large apple 40 grams whey protein isolate 40 grams whey protein isolate 1 cup skim milk 1 cup skim milk 1 cup potato 1 cup potato 1 1/2 cans tuna 1 1/2 cans tuna 1 1/2 cups cooked brown rice 1 1/2 cups cooked brown rice 1 cup vegetables 1 cup vegetables 1 cup boneless. but should follow each other. skinless chicken 1 cup skim milk 2 OMEGA•OIL Softgels 2 OMEGA•OIL Softgels Phase 22 – Beyond Ripped Diet Weeks 5-8 Phase – Beyond Ripped Diet Weeks 5-8 Phase 2 2 Phase Pre-Meal 1 1 Pre-Meal 100 Calories 100 Calories Pha Supplements Supplements *3 SUB•Q Bullet Caplets *3 SUB•Q Bullet Caplets 1 1 Multivitamin Multivitamin 2 2 OMEGA•OILSoftgels OMEGA•OIL Softgels Meals Meals 2020 grams whey protein isolate grams whey protein isolate Supplements Supplements 3 SUB•Q Bullet Caplets 3 SUB•Q Bullet Caplets Ph 75 Pr 507 Calories 507 Calories Meal 1 1 Meal 317 Calories 317 Calories 1010 large egg whites large egg whites 1 Multivitamin 1 Multivitamin 1 cup cooked unflavored oatmeal 1 cup cooked unflavored oatmeal 2 OMEGA•OIL Softgels 2 OMEGA•OIL Softgels 40 grams whey protein isolate 40 grams whey protein isolate 1 cup skim milk 1 cup skim milk 1 large apple 1 large apple 1 can tuna 1 can tuna 1 cup cooked brown rice 1 cup cooked 1 cup vegetablesbrown rice 1 cup vegetables 40 grams whey protein isolate 40 grams 3/4 cup yam whey protein isolate 1 OMEGA•OIL Softgel 1 OMEGA•OIL Softgel Me 32 400 Calories 400 Calories Meal 2 Meal 2 356 Calories 356 Calories Meal 2 Meal 2 Me 26 Meal 3 Meal 3 Me 667 Calories 667 Calories 458 Calories 458 Calories Meal 3 Meal 3 29 Me 421 Calories Meal 4 Meal 4 Calories 421 27 Meal 5 Meal 5 Calories 489 489 Calories 1 cup skim milk 1 cup potato 1 cup potato 1 cup lean red meat 1 cup lean red meat 1 cup yam 1 cup yamspinach 2 cups 5 grams Glutamine 5 2 OMEGA•OIL Softgels grams Glutamine Meal 4 328 Calories 328 Calories Meal 5 273 Calories Meal 5 Meal 4 Me 3/4 spinach 1 cup cup yam 1 cup spinach 1 cup boneless. skinless chicken 5 grams Glutamine Softgel 1 OMEGA•OIL 1/2 cup potato 5 grams Glutamine 20 grams whey protein isolate 3 SUB•Q Bullet Caplets 1/2 cup cooked unflavoredisolate 20 grams whey protein oatmeal 2 PURPLE•K Capsules 3 SUB•Q Bullet Caplets 33 Pre 2 OMEGA•OIL Softgels *3 SUB•Q Bullet Caplets 2 PURPLE•K Capsules *3 SUB•Q Bullet Caplets 78 Pre-workout 263 Calories Pre-workout 263 Calories 2 cups spinach 20 grams whey protein isolate 1/2 cup cooked unflavored oatmeal 20 grams whey protein isolate 1/2 1 large orange cup cooked unflavored oatmeal Pre-workout 173 Calories Pre-workout 273 Calories Po 150 2 PURPLE•K Capsules 2 PURPLE•K Capsules TO 1 large orange Post-workout 15 grams whey protein isolate 270 Calories 50 grams maltodextrin Post-workout 15 grams whey protein isolate 270 TOTAL CALORIES 3017 Calories 50 grams maltodextrin TOTAL CALORIES 3017 173 Calories Post-workout 195 Calories Post-workout 2 5 grams Glutamine PURPLE•K Capsules 5 grams Glutamine 1/2 cup cooked unflavored oatmeal 2 PURPLE•K Capsules 15 grams whey protein isolate 2 PURPLE•K Capsules 3015 grams whey protein isolate grams maltodextrin 5 grams Glutamine 2 PURPLE•K Capsules 5 grams Glutamine 195 Calories 30 TOTAL CALORIES 2200 grams maltodextrin TOTAL CALORIES 2200 Notes: > Pre-workout and post-workout meals do not need to be in order as shown above. > Drink 2 gallons of water per day.

SUB•Q GET BEYOND RIPPED • 36 . > Drink 2 gallons of water per day.Phase 3 – Beyond Ripped Diet Weeks 9-12 Phase 3 Pre-Meal 1 75 Calories DIET Notes Meals 15 grams whey protein isolate Supplements 3 SUB•Q Bullet Caplets Meal 1 321 Calories 12 large egg whites 1 Multivitamin 3/4 cup cooked unflavored oatmeal 1 OMEGA•OIL Softgel 40 grams whey protein isolate 1/2 cup potato 1 can tuna 1/2 cup cooked brown rice 40 grams whey protein isolate 1/2 cup yam 1 cup boneless. but should follow each other. skinless chicken 1/2 cup cooked brown rice 5 grams Glutamine Meal 2 266 Calories Meal 3 298 Calories Meal 4 279 Calories Meal 5 339 Calories Pre-workout 78 Calories 1/2 cup cooked unflavored oatmeal 3 SUB•Q Bullet Caplets 2 PURPLE•K Capsules 30 grams whey protein isolate 2 PURPLE•K Capsules 5 grams Glutamine Post-workout 150 Calories TOTAL CALORIES 1806 Notes: > Pre-workout and post-workout meals do not need to be in order as shown above. > Eat meals every 2–3 hours.

SUB•Q Supplement Facts SUB•Q GET BEYOND RIPPED • 38 .

Because muscle tissue is metabolically active – it burns calories – it encourages fat burning. So by maintaining a positive nitrogen balance. BCAAs help you Get Beyond Ripped by stimulating cellular energy production1 and norepinephrine release. and then it eliminates fat by increasing levels of norepinephrine – a fat-burning hormone. Razberi-K burns fat and helps keep it off. Leucine.7 Taraxacum officinale (Dandelion Leaf) Taraxacum officinale is incredibly effective at getting you Beyond Ripped because it simultaneously speeds digestion. First. Razberi-K ® Razberi-K – 4-(4-hydroxyphenyl) butan-2-one – is raspberry ketone and is a revolutionary ingredient that’s extracted from red raspberries. enhances digestive efficiency and exerts a strong diuretic effect. By increasing your metabolic rate. Razberi-K prevents body fat gain by preventing fat absorption. more advanced and far more effective. Razberi-K works because it alters fat metabolism in several ways. accelerate your recovery time and allow you to exercise with increased frequency – and this all amounts to more calorie burning and the rapid incineration of subcutaneous fat. Because of this dual action. SUB•Q GET BEYOND RIPPED • 40 . isoleucine and valine – are essential for human nutrition and they help you Get Beyond Ripped by exerting powerful effects on energy production and nitrogen balance.5 BCAAs keep your metabolism high. promoting muscle sparing3 and promoting muscle growth4. isoleucine and valine also help in another way: They suppress your appetite and control food cravings6 – so you’ll be less likely to give into temptation and sabotage all of your hard work. While it has a chemical structure similar to capsaicin and synephrine – fat-burning compounds – Razberi-K is safer.2 and this increases your metabolic rate and the number of calories that you burn from fat.SUB•Q Ingredients BEYOND RIPPED COMPLEX – 924 MG BCAAs – Branched Chain Amino Acids BCAAs – leucine. you not only incinerate existing subcutaneous fat but also keep it off for good! A positive nitrogen balance is critical for preventing the loss of metabolically active – calorie burning – muscle tissue.

motivation and exercise performance all the while burning fat and ridding your body of excess water that can get trapped under your skin outside of your muscle cells. Caffeine dramatically increases your energy levels within minutes and enhances your focus.8 This diuretic effect makes you visibly harder and drier within hours of your first dose. Camellia sinensis has diuretic properties – it causes you to lose excess water that can make you look fat and bloated. caffeine anhydrous goes to work fast and produces powerful results. Taraxacum officinale is also a strong diuretic and rapidly eliminates excess water from underneath your skin. caffeine also stimulates the release of fat-burning chemicals. Caffeine helps to burn fat because it stimulates the release of fat from fat stores. At the same time. By giving you energy so you can work harder and by stimulating the release and burning of fat from body fat stores. This helps ensure that food is rapidly processed and moves quickly out of your system. Camellia sinensis directly triggers fat loss9 by causing the release of fatty acids from body fat stores and increasing body heat generation (thermogenesis) and the burning of released fats for conversion into usable energy. This further elevates your caloric burn rate. Finally.Taraxacum officinale helps to ensure efficient digestion by speeding the digestion and elimination process. SUB•Q GET BEYOND RIPPED • 42 . FAT-INCINERATOR COMPLEX – 627 MG Camellia sinensis (Green Tea Leaf) Camellia sinensis stimulates your central nervous system with a natural form of caffeine and provides long-term energy increases and improvements in focus. it helps reveal your true vascularity. preventing body fat accumulation caused by slow digestion. leading to an increased caloric burn. This allows you to exercise more efficiently and with more intensity. By exerting a diuretic effect. moods and exercise performance. Caffeine anhydrous Caffeine is a tried. tested and true ingredient.

SUB•Q GET BEYOND RIPPED • 44 . tyrosine joins with iodine to form thyroxine. Your thyroid greatly influences your metabolic rate and the number of calories that you burn from fat. and this shifts you into a state of anabolism (muscle growth) and fat burning. and so too do your metabolism and fat burning. At the same time that Forslean increases the effectiveness of fat-burning hormones and accelerates your metabolism. cAMP stands for cyclic adenosine monophosphate. leading to enhanced oxygen and nutrient delivery and accelerated exercise recovery. By increasing your dopamine and norepinephrine levels. use more oxygen to burn fat and burn more calories from fat stores. In other words. you’ll have more energy. High levels of thyroxine. work with greater intensity. Forslean also increases lean muscle mass10 by stimulating the adenylate cyclase (AC) enzyme. Dopamine is an excitatory brain chemical that increases energy levels. are critical for a healthy and efficient thyroid. your thyroid operates at peak efficiency. where they can exert their fat-burning effects. the more fat you’ll burn consistently. a thyroid hormone. Norepinephrine is secreted by your adrenal glands and is also called noradrenaline. Forslean is an extremely effective fat-burning agent. Increased responsiveness to fat-burning hormones will result in a greater metabolic rate – increased burning of calories – and this will cause body fat loss and will prevent body fat storage. focus. it also further enhances fat burning by acting as a vasodilator – it increases the diameter of blood vessels. After ingestion. Forslean enables fat-burning hormones such as adrenaline to get through cellular membranes more easily. workout intensity and overall mood and motivation. the more responsive your cells are to fat hormones. When your thyroxine levels are high. and in this way keeps your metabolism and fat burning in high gear. and cAMP accelerates fat burning by increasing your cells’ responsiveness to fat-burning hormones such as adrenaline.Forslean ® N-Acetyl L-Tyrosine N-Acetyl L-Tyrosine is an amino acid that’s a precursor to important neurotransmitters (brain chemicals) such as dopamine and norepinephrine and to the thyroid hormone thyroxine (T4). Norepinephrine dramatically increases your energy levels while simultaneously triggering fat burning by stimulating the release of fatty acids from body fat stores. Forslean burns fat fast because it raises levels of cAMP. Therefore.

As a result. Salvia sclarea increases cAMP levels independently of your adrenal glands so your adrenal glands won’t be over stimulated and depleted of norepinephrine – a strong fatburning chemical. resulting in the liberation of fatty acids from fat stores. ABSORPTION INITIATOR – 3 MG Bioperine® Bioperine is extracted from black pepper and enhances your natural thermogenic activity by enhancing both the delivery of nutrients into your bloodstream and the efficiency of nutrient uptake by your body. increasing adenylate cyclase enzyme activity. By improving digestive efficiency. Salvia sclarea stimulates sympathetic nerves.Salvia sclarea (Clary Sage Leaf) Salvia sclarea is an all-natural stimulant that increases your energy levels. longer.11 This triggers increased thyroid activity and an increase in caloric burn rate. your adrenal glands will work at full capacity and you’ll lose fat consistntly – you’ll lose more fat. waste products are rapidly processed and eliminated from the body before they can convert into body fat – as happens frequently. Salvia sclarea works to burn fat by increasing your caloric burn and also accelerating cAMP. both of which contribute to fast fat loss. Unlike other stimulants. Salvia sclarea also improves the absorption of nutrients into muscle tissue. allowing you to work harder and more often so you burn more calories. leading to increased muscle mass and an increased caloric burn. To accelerate cAMP. triggering rapid fat loss. The resulting increase in the efficiency of nutrient delivery and uptake by the body can dramatically improve digestion. the rapid delivery and uptake of nutrients can enhance exercise performance and accelerate exercise recovery. While simultaneously increasing your caloric burn and supporting strong adrenal gland function. Furthermore. potentially resulting in increases in lean muscle mass12 and a further elevation of metabolism. SUB•Q GET BEYOND RIPPED • 46 .

extracts on the body weight and diureses of laboratory animals. Anti-obese action of raspberry ketone. 1974. Inoue S. Regulation of protein synthesis by branched chain amino acids. 2002 May. Hara M. Satoh Y. Branched-chain amino acidinduced hippocampal norepinephrine release is antagonized by picrotoxin : Evidence for a central mode of action.26:212–217. et al. Chantre P. Tipton KD.569(Pt 2):489-99. Volpi E. Patent No. 12.273 (1 Pt 1):E122-9. 2005 May 27. Racz G. Phytomedicine. Racz-Kotilla E. 7. 2003. Curr Opin Clin Nutr Metab Care. P.S. 1997 Jul. Potter PE. The action of Taraxacum officinale 3. 9.49(4):281284 (31 ref). Unpublished report by NovaScreen. Tsujita T. Biolo G. Torigoe K. Sclareolide Effect on cAMP in Two Cell Lines. 2. Katz D. SUB•Q GET BEYOND RIPPED • 48 . An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. 6. 8. 5.9(1):3-8. Solomon A. Lairon D. Essential amino acids are primarily responsible for the amino acid stimulation of muscle protein anabolism in healthy elderly adults. 2003. Am J Physiol Endocrinol Metab. Review. (Exolise) and its activity for the treatment of obesity. Epub 2005 Feb 25. Combaret L. Planta Med. U. Am J Physiol. et al. Jefferson LS. Klein S.77(2):194-204. Anthony JC. Sclareolide from Fermented Sage Extract (FEMA GRAS #3794).596. Kimball SR. 10. Okuda H. Morimoto C.19. 5. 282(5):E1092-101. Brain Res Bull.4(1):3943. 1999. Anonymous. Wolfe RR. 2005 Dec 1. et al. J Physiol.Scientific References: 1. Contribution of insulin to the translational control of protein synthesis in skeletal muscle by leucine.804. Recent findings of green tea extract AR25 4. 2001 Jan.78:250-8. 11. 2002 Jan. A leucine-supplemented diet restores the defective postprandial inhibition of proteasome-dependant proteolysis in aged rat skeletal muscle. Am J Clin Nutr. Life Sci.

START DATE: FINISH DATE: INSERT YOUR BEFORE PICTURE HERE INSERT YOUR AFTER PICTURE HERE Weight: Waist: Chest: Arms: Weight: Waist: Chest: Arms: SUB•Q GET BEYOND RIPPED • 50 .