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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 it’s 2:30 a.m. and if you know me then this won’t surprise you - I get my best
A Complete Guide To Getting Shredded!
No Nonsense Fat Cutting
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.
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No Nonsense Fat Cutting
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 it’s 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, I’ll 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 what’s 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, don’t 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? I’ll let you decide in a moment. Let’s 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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com 2007.com . InevItably resultIng In a smaller and flabbIer versIon of your self! The second guideline is to burn the fat. not only do you experIenCe a drop In your metabolIsm beCause of tHe loWer CalorIes. that research sounds very conservative. I refer to any low calorie diet as starvation. I am amazed by how many people are still fixated on losing weight rather than fat.VinceDelMonteFitness. 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 you’re in survival mode. accompanied by muscle. It can also include losing water weight and dry muscle tissue. I wouldn’t be surprised if dieters are losing as much as half fat and half muscle! dIetIng WItHout exerCIse Is a letHal double-edged sWord. In my opinion. most “transformation stories” are perfect examples of weight loss and not fat loss. These individuals only lose a lot of water weight.No Nonsense Fat Cutting Introduction from the energy requirements of most females and all males. The question is: “20 pounds of what?” This entire fat loss program is based on losing fat without losing muscle. So let’s get started! BURN -Vince- © Vince Delmonte www. 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. your body holds onto your fat stores for dear life and strips off the muscle instead. Page 4 of 67 www.VinceDelMonteFitness. so noW you Have a double deCrease In metabolIsm. All rights reserved. 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. Unfortunately. but you also experIenCe a drop In your metabolIsm beCause of tHe lost musCle. So don’t get overly excited when you lose 20 pounds of weight in the first month. A very small percentage of their weight loss is actual fat. don’t lose the weight.
No Nonsense Fat Cutting Muscle Building Table Introduction OfChapter 1 Contents no nonsense fat CuttIng: a 4-montH guIde to gettIng sHredded By Vince DelMonte TABLE OF CONTENTS Chapter 1 genetic factors and fat loss Chapter 2 the fat Cutting mind set Chapter 3 The Fat Cutting Diet Chapter 4 the fat Cutting training program Chapter 5 the fat Cutting supplementation plan Closing Comments page 6 page 18 page 25 page 44 page 64 page 66 © Vince Delmonte www.VinceDelMonteFitness. All rights reserved.com 2007.com . Page 5 of 67 www.VinceDelMonteFitness.
VinceDelMonteFitness. you know that this is no reason to throw in the towel. the reality is that if both parents are overweight. images of funky DNA structures. believe in yourself. 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. their children will have an 80% chance of being overweight. have a good support team and follow the right plan. I was always reminded of geeky (but still intimidating) high school teachers. In this section. . I will teach you why you should not be fearful or intimated by your genetics.biology. Have you ever wondered why some people can start a bulking program. All rights reserved. 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 don’t 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. but WItHIn tHese doors lIes tHe ansWer to unloCkIng tHe fat-loss ConfusIon. You have heard the saying: “Choose your parents wisely!” But if your parents are overweight or obese. In this first section of the special fat loss report. and my worst high school subject -.VinceDelMonteFitness. I will teach you how to manipulate certain training and nutrition variables based on your body type.No Nonsense Fat Cutting 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. And in later chapters of this book. I don’t know about you.com 2007. Just like many of you skinny guys thought you were condemned to a life of skinniness.com GENETICS © Vince Delmonte www. it is critical to understand the role of genetics. and if both parents are skinny. but the term genetics used to scare me. The key to success is to be fully educated. this does not condemn you to a life of being overweight or stuck with a stubborn pot belly. their children will Page 6 of 67 www. The same principles are going to apply to those getting prepared to defeat fat unfriendly genes.
No Nonsense Fat Cutting
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 person’s 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 1940’s 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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No Nonsense Fat Cutting
Introduction Chapter 1
sheldon’s 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 fragile thin flat chest delicate build young appearance tall lightly muscled stoop-shouldered large brain trouble gaining weight muscle growth takes longer
mesomorpH athletic hard, muscular body overly mature appearance rectangular shaped (hourglass shaped for women) thick skin upright posture gains or loses weight easily grows muscle quickly
endomorpH soft body flabby underdeveloped muscles round shaped over-developed digestive system trouble losing weight generally gains muscle easily
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No Nonsense Fat Cutting
Introduction Chapter 1
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 Large to medium Small to frail 3 points 2 points 1 point
2) my body tends toWards:
Carrying too much fat
Being lean and muscular
Being too skinny
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Page 10 of 67 www.com 2007.No Nonsense Fat Cutting Introduction Chapter 1 3) my body looks: men answer here: Round and soft 3 points Square and rugged 2 points Long and tenuous 1 point Women answer here: Pear-shaped 3 points Hourglass-shaped 2 points Mostly straight up and down 1 point 4) as a CHIld I Was: Chubby 3 points Normal 2 points Too thin 1 point © Vince Delmonte www.VinceDelMonteFitness. All rights reserved.VinceDelMonteFitness.com .
can’t sit still 1 point 6) my approaCH to lIfe Is: Laid back 3 points Dynamic 2 points Worrisome 1 point 7) my metabolIsm Is: Slow 3 points Just right 2 points Too fast 1 point © Vince Delmonte www.VinceDelMonteFitness.com .com 2007.VinceDelMonteFitness. All rights reserved.No Nonsense Fat Cutting Introduction Chapter 1 5) my aCtIvIty level Is: Sedentary 3 points Fairly Active 2 points Over active. Page 11 of 67 www.
Usually stay about the same 2 points Have trouble gaining weight 1 point © Vince Delmonte www. but find it hard to lose 3 points Gain or lose weight fairly easily. that I look fine 2 points I should gain some weight 1 point 9) If you enCIrCle your WrIst WItH your otHer Hand’s 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.No Nonsense Fat Cutting Introduction Chapter 1 8) people tell me: I should lose some weight 3 points Stay the same. I: Gain weight easily.VinceDelMonteFitness. All rights reserved.com 2007.VinceDelMonteFitness.com . Page 12 of 67 www.
com 2007. Page 13 of 67 www. All rights reserved.No Nonsense Fat Cutting Introduction Chapter 1 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 © Vince Delmonte www.com .VinceDelMonteFitness.VinceDelMonteFitness.
VinceDelMonteFitness. Known to have a “soft look”.com . All rights reserved. Endomorphs are typically found amongst huge football players and wrestlers. Rosanne and Jack Black.VinceDelMonteFitness. Page 14 of 67 www. The good news is that endomorph bone structure is wide and strong which makes muscle gains easier to build and maintain. but tHat sImply means you WIll only gaIn fat If you gIve your body too muCH reason to gaIn fat. Famous endomorphs would be known as John Goodman. be aWare tHat your genetICs Control a sloWer metabolIsm. it is harder for them to trim and tone through exercise and diet.com 2007. © Vince Delmonte www.No Nonsense Fat Cutting Introduction Chapter 1 endomorpH: This particular body type is generally predisposed to higher body fat % accumulation and will need to follow this fat loss program the strictest. This can be a bonus during your muscle building and bulking phases.
For a bodybuilder or fitness enthusiast. Page 15 of 67 www.com . Usually very athletic looking. © Vince Delmonte www. 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. Famous mesomorph body types would be Bruce Willis. Any training system will work because you were awarded the “lucky” genes.VinceDelMonteFitness. they have a good posture and are symmetric.com 2007.No Nonsense Fat Cutting Introduction Chapter 1 mesomorpH: Called the “gifted” ones. All rights reserved. Olympia winners. Sylvester Stallone and all the Mr. 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.VinceDelMonteFitness.
Page 16 of 67 www. low body fat % and small muscles.VinceDelMonteFitness.VinceDelMonteFitness. Did I also mention that legendary bodybuilders. such as long distance runners.No Nonsense Fat Cutting Introduction Chapter 1 eCtomorpH: Also known as hard gainers. however. Brad Pitt.com 2007. Edward Norton and Kate Moss would be considered your famous ectomorphs. Flex Wheeler and Frank Zane (two of my favorite bodies of all time). These individuals tend to be endurance athletes. men will probably see it in a different way! Ectomorphs have trouble gaining weight and muscle growth takes much longer to achieve and maintain. © Vince Delmonte www. All rights reserved. Ectomorphs. While some women would kill to have this body type. ectomorphs are known for their long limb length.com . happen to be ectomorphs? Both had rapid metabolisms and physical make-ups of ectomorphs when they were young adolescents. 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. NBA basketball players and super-models.
All rights reserved.com 2007.com . Page 17 of 67 www.VinceDelMonteFitness.VinceDelMonteFitness.No Nonsense Fat Cutting Introduction Chapter 1 Frank Zane was an Ectomorph Flex Wheeler was an Ectomorph © Vince Delmonte www.
but obviously drugs alone would not have been enough). All rights reserved.VinceDelMonteFitness. Page 18 of 50 www.No Nonsense Fat Cutting Muscle Building Introduction Chapter 2 Chapter 2: tHe mInd and fat loss you get What you focus on So how did guys like Frank Zane and Flex Wheeler. I assume tHey mastered tHe laW of attraCtIon. defeat their skinny genetics to become legendary bodybuilders who inspire thousands and thousands of trainees? How did Markus Ruhl. drugs had a role for Markus and Flex. © Vince Delmonte www. defeat his “fat” genetics to become a world famous bodybuilder? (Sure.com 2007.com . I am ConfIdent tHat tHey exeCuted tHe belIef struCture of tHIs ConCept every day. classified as ectomorphs. classified as an endomorph.VinceDelMonteFitness. WHetHer or not tHey Were famIlIar WItH tHe formal desCrIptIon of tHIs pHIlosopHy does not matter.
” • “Nobody else in my family or none of my friends are ripped and muscular so it’s really not a big deal for me.” • “Genetics makes up 40% of how you look so what’s the point..” this means that you are getting whatever your subconscious mind is focusing on.com 2007... All rights reserved. Your subconscious is the little subtext of thoughts running through your head each day.VinceDelMonteFitness.” • “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.. the law of attraction simply states that “likes attract likes. I will never get a six-pack…” SUBCONSCIOUS • “I could start doing more cardio to lose this fat but most likely it won’t do much. I will do my own interpretation of The Secret from a muscle building and fat loss standpoint.” • “I will always have this little pot belly. Check it out for yourself.VinceDelMonteFitness..” • “No matter how much I eat clean and train consistent. Page 19 of 50 www......com . It is extremely powerful and literally life-changing and probably the best personal development tool I can recommend to you from a secular perspective.No Nonsense Fat Cutting Muscle Building Introduction Chapter 2 Note: I do not sell or make any money promoting The Secret. 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.” © Vince Delmonte www. For now...
Page 20 of 50 www. you will start assessing your lifting progress more diligently. then you will put in a moderately average effort in the gym and your training. they are all based on a fatalistic mentality.VinceDelMonteFitness. Here are five action steps to take today: © Vince Delmonte www.com 2007. you won’t 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. If you believe that you are a fitness role model to your friends. He is allowing his surroundings to influence his decisions. The individual is focusing on trying his best and doing his best. you will not be ordering in fast food on the weekends. then most likely it will take 30 days.com . then you will choose the path and make the decisions that lead to a one-year plan. If you believe it will take one year to lose all the fat. so he will never make a true effort to find a solution. re-adjust your belIef system Everything you do is a result of your thought process and beliefs. If you see yourself with a fitness model’s body. All rights reserved. If you view yourself as a tough bad ass. if you believe that you are a nutrition authority in your family. • The individual sees his goals (a six-pack) as impossible. so he is having trouble looking towards the future and then rewriting the future. If you believe it will take 30 days to change a habit. • The individual has never succeeded in the past. If you believe that you are destined to be moderately fit looking. • 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%.VinceDelMonteFitness. you will be suggesting physical activities on the weekends. you will not have a hard time waking up at 6 AM for cardio. • The individual is focusing on what he does NOT want (pot belly). then you will not take missed workouts. fast food binges and poor lifestyle habits seriously. you will not wimp out on those last few reps. If you believe that you are the strongest guy in the gym. If you see yourself as a healthy human being. instead of focusing on what he DOES want. • The individual does not believe he deserves the body of his dreams. However.No Nonsense Fat Cutting Muscle Building Introduction Chapter 2 Can you see the problem with these thoughts? Apart from being completely negative. If you believe only the genetically gifted deserve to be ripped.
Each day you have to keep verbally telling yourself who you are. • Find out when the next big fitness competition or fitness expo is in your area and attend. Take one day at a time. not genetically gifted. SuRRound YouRSelf With “emotional” ReaSonS to Succeed.No Nonsense Fat Cutting Muscle Building Introduction Chapter 2 1. There is still the action and effort of doing. Don’t give these lies power by enforcing negative self thoughts. so that you see it every day. Repetition. You still need to do the work yourself. © Vince Delmonte www.com 2007. etc. Repetition. 2. Each day you will have to fight against the lies that you are lazy. Repetition.VinceDelMonteFitness. Each day you will have to make new choices based on the new person you are becoming. Don’t deceive yourself or trick yourself into accepting these false truths about yourself. Perhaps you could pursue a friendship with some of the personal trainers or gym owners in your area. Record your thoughts and beliefs and listen to your own voice each day. bottom line. • Perhaps you should enter a 12-week transformation competition to add a competitive and urgent component to your goals. Write down your goals and read them on your way to work or before you get out of bed in the morning. • Replace your screen saver with super fit bodies and replace the magazine on your coffee table with fitness magazines. not motivated. Or hire a personal trainer who has a body that resembles the body you want. you need to start living and breathing the lifestyle that will take you to your goals. Just because you put the Law of Attraction in place and start having new thoughts and beliefs. • Buy your own gym and set it up in your home. In the end. Page 21 of 50 www. food is making you fat. All rights reserved. does not magically mean that you will become thin and ripped. • Ask the biggest guy in your gym if you could work out with him or her for a few weeks.com . • Make new friends with people who live and breathe fitness. your goals will really come down to JUST DOING IT one day at a time. etc.VinceDelMonteFitness.
then create a group yourself. Find that one picture that represents to YOU the glorious crowning moment when you feel great.No Nonsense Fat Cutting Muscle Building Introduction Chapter 2 3. Put that picture where you can see it and remember it. or however often you meet. Maybe you want to have the physique of an Ultimate Fighter. an Internet community or a coaching program on the phone. Get emotional SuppoRt. SuRRound YouRSelf With pictuReS that cReate emotion. This is the best way to defeat a negative environment. To make it emotionally appealing. If you can’t find a group.com 2007. Imagine how good it will feel when you can fit right in. Take positive action towards your goals. Page 22 of 50 www. Make sure there are strong emotions attached to it so it becomes branded inside your subconscious.VinceDelMonteFitness. bathroom window. in your car and at your work space. These people will also represent “pictures” of what you want and keep you committed to your goals © Vince Delmonte www. All rights reserved. 4. • Watch a movie or sports show that reveals your dream physique being admired and in the public eye. • Cut out the exact picture of the image that represents your dream physique best.VinceDelMonteFitness. Watch Ultimate Fighter regularly on TV so the feelings are etched into your subconscious. look great. cut out your own face and paste it over top. Hang out with guys or girls better looking than you and go out with them in public. a close friend. • Post these pictures on your fridge. will help carry you throughout the week. and are proud of your victory. I can’t stress how important it is to get yourself A LOT of support. Whether it’s a social support group. beside your bed. surround yourself with people who are working towards the same goal.com . a personal trainer. It is very important to sense what it would feel like to have your new body. The emotional support you receive weekly.
Page 23 of 50 www. and it would have been too hard anyways. it was just one rep.a huge part of my subconscious did not think it was truly possible.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. right?” Another example. you must deCIde that you will do It.No Nonsense Fat Cutting Muscle Building Introduction Chapter 2 5. All rights reserved. I just wanted to be lean and muscular. then subtle decisions affect the outcome. right?” As you can see. This creates a negative feedback loop. I told myself I wanted to become lean and muscular. But I was only hoping and wanting –. don’t focuS on “tRYinG” oR “WantinG”. I had doubt when I developed an unexpected pot belly one year. then you are going to decide the pain is not worth it. what are you going to do? If you are only trying and wanting to succeed. after your muscles are screaming at you to stop.VinceDelMonteFitness. there will be no more uncertainty or hoping. When you only want or try to succeed. I didn’t think I should be lean and muscular. Doubt can do many things.com . You must make them happen. and the temptation is so bad to eat just one. Instead of pushing for that one last rep. Until you truly believe that you have the power to change.com 2007. it’s not enough to want or try them. you will not be in control of your fate. if you are out at a social setting with lots of finger food and fried food. if you are training in the gym and getting ready to push out one last rep in your workout.VinceDelMonteFitness. But “wanting” was not powerful enough. I had doubt that I could defeat my skinny genetics. it drives me crazy! For certain decisions in your life. It’s like locking yourself in a room with no way out -. then you are going to cave in to the temptation and justify it by saying: “It was only one sampling and it won’t really hurt my progress. In fact. © Vince Delmonte www. For example. I have a huge issue with “wanting” and “trying”. you are going to end the set and rack the weights and justify it by saying: “It’s okay. what are you going to do? If you are only trying and wanting to succeed.
It is time to start discussing how to back up your new belief system with the right “action”. TAKE ACTION © Vince Delmonte www.VinceDelMonteFitness. Page 24 of 50 www. When you begin to sharpen your perspective and to focus on changing your inner dialogue. you will reach your goal. Remember that these new dialogues in your head will have no meaning if they are not backed up with action. regardless of pain and temptation! It Is WortH It.VinceDelMonteFitness.com 2007. then you will cross yet another barrier. You must decide for yourself what the final outcome will be by using the mental strategies outlined in this chapter. you’ll realize that eating just one or racking before you’re done is not an option. You will not train because you are supposed to. you will train because you know the effort will pay off. not to reinforce the final outcome. You will look at your body and visualize what you are about to create. You will not look into the mirror and think about what you could become. Why? because you have decided to earn your peak physique. so that you know whom you are doing battle with. You will not eat healthy because you should. not what you wish you had. you will be creating your peak physique. When you are in another social setting with “pot-belly” food or in the gym underneath that same set of weights. All rights reserved.com . In the last chapter we discussed the three main body types. 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 –. you will eat healthy because you are seeing improvements in your recovery. you have little chance of being victorious unless you know what you’re up against. you will think about what you are becoming and what you have created. You will not hope you are building your peak physique.No Nonsense Fat Cutting Muscle Building Introduction Chapter 2 When you make the decision to stop wanting and start creating. just like in a war.betWeen 12% fat and 6% fat! You will have to avoid negative talk like “I can’t” because you can. you must choose to think positive.. tHe day you defeat your genetICs. you begin to experience success in gaining control over your genes. I have provided the information on body types only to reveal your enemy’s battle plan. because by making hard food decisions and by pushing 110% each and every time..
No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 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. • No nutrient ratio will prevent you from gaining fat if your calories are too high.VinceDelMonteFitness. All rights reserved. 3. 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. 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. CUTTING before you start tHIs dIet.. Page 25 of 67 www. • No single nutrient ratio is “perfect” for everyone because we all have different goals. © Vince Delmonte www. • 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. body types and insulin sensitivities. This diet is not for everyone. 2. And if you plan on getting shredded. I cannot stress this point enough. 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.VinceDelMonteFitness. You are satisfied with your bulking process and ready to blow torch the fat. You have successfully overshot your goal ripped look by at least 20 pounds. • No nutrient ratio will help you gain muscle if your calories are too low.com 2007. The diet strategy I am about to share is not easy and only for those who are in one of three categories: 1.com .
All rights reserved. then nothing else you do will matter –. I would suggest following one of my nutrition plans for at least four weeks to move your body into hormonal balance. then you must go back to the basics and hold off on this get shredded diet.com 2007. You should understand that if you have a shaky foundation. then most likely you have not gained a significant amount of muscle to reveal a lean and muscular body. 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.VinceDelMonteFitness. but fundamentals are responsible for 80% of your results! It doesn’t make sense to focus on principles that only affect 20% of the final outcome until you have mastered what affects the first 80%. You might even lose some body fat and gain some muscle mass in the process by simply eating balanced.VinceDelMonteFitness.your castle will crumble. As Emerson wrote in his essays. 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. NUTRITION REVIEW © Vince Delmonte www. What’s 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.com .No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 I really Want to reInforCe tHe fIrst poInt: If you have not overshot your goal ripped look.” I know that the fundamentals are boring and not based on any super cool cutting formula like the one I am about to share. like someone who is strong and powerful. Page 26 of 67 www. “The height of the pinnacle is determined by the breadth of the base.
These are the same guys on the 50-50 diet. 35% protein and 20% fat should be maintained. you learn the answers by paying close attention to your results and listening to your body. Page 27 of 67 www. 50% McDonald’s and 50% Boston Pizza. In the end. endomorpH It’s the endomorph that needs to pay the closest attention to nutrient ratios. which is an unwanted pot belly from poor nutritional choices over a consistent period of time. They want to be told to eat 34. if a gifted mesomorph went with a more balanced approach like 45% carbohydrates. 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. endomorphs are typically insulin resistant and carbohydrate sensitive.com . I believe that each person already holds the answers to his or her own questions. but you might be a rare case that has earned the “skinny fat syndrome”. All rights reserved. trustIng your InstInCts… Some people are not going to like this section because they simply want to be told exactly what to do. even during a fat burning phase.com 2007. eCtomorpH The majority of ectomorphs usually are not concerned with body fat. However. The idea of adjusting your nutrition plan intuitively will frustrate some left-brained academics.VinceDelMonteFitness. A diet composed of 45% carbohydrates. so the maintenance of carbohydrate is usually out of the question.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 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. academics are usually not the ones with the best bodies! The people who have the best bodies are those living in the real world. © Vince Delmonte www. etc. ectomorphs should not cut their carbohydrates drastically. They are probably not even reading this book right now because they are gifted enough for almost any approach to work.VinceDelMonteFitness. if they want to prevent muscle loss and maintain hardness and strength. but with few exceptions. he would get even better results.88% protein 12 minutes before they work out. but to engage you in the learning process. I am not writing this section as a cop-out. 35% protein and 20% fat (my meal plan ratios).
Cycling your calories has earned various names over the years and is considered the bodybuilder’s and fitness model’s best kept secret. It claims first place by a mile. then you would have probably found it by now. It is the only way to outsmart the body’s star- vation response when calories and carbs are restricted. “hi-low dieting”. then increase your carbs and drop your proteins and fats a bit –. In the end. there is no program or ratio combination that you should follow by law. For example. without thinking or being involved in the training process. then drop them lower and lower and don’t forget to MONITOR the results.com .com 2007. You might hear this system promoted as “carbohydrate cycling”. Allow yourself some flexibility in both directions. pay Close attentIon to tHeIr results and lIsten to WHat tHeIr bodIes are tellIng tHem. the ratios aren’t the “secret” to fat loss –. If there were a “perfect” nutrient ratio or “perfect” formula. day two.and MONITOR the results. despIte WHat tHe latest textbook says. “carbing-up” or “re-feeding”. but you also gain a series of positive responses. day three calories bodyweight x 12 = day four calories. Have the confidence to do some “tweaking”.calories are. don’t be afraid to determine what works best for you.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 tHey traIn Hard. Page 28 of 67 www. Don’t be an individual who wants to get spoon fed the answers. repeat.VinceDelMonteFitness. Cycling your calories (primarily your carbohydrates) is probably the most powerful fat burning strategy on the planet. eat properly. not only do you avoid the negative responses of consistent caloric restriction. tHe best benefIt Is tHat It alloWs you to maxImIze fat loss WItHout tHe expense of musCle loss. It is excellent for anyone who has trouble with fat loss or crashing through a plateau. © Vince Delmonte www. Although I consider my system to be quite effective. “zigzag dieting”. if you are an ectomorph maintaining 45% carbohydrates and feel that you are “not getting enough”.VinceDelMonteFitness. All rights reserved. The second place system does not even come close. If you feel that your carbs are too high at 45% and making you fat. it’s not “perfect” and will require you to have the courage to make some unique decisions based on your intuitions. How to figure out Calories for fat loss… bodyweight x 10 = day one.
which can cause some people to break and give up. You can only chase one goal at a time. your muscles fill out and become harder. they were using some form of carbohydrate cycling. most likely. so your metabolic rate will slow down and your thyroid gland will slow down and decrease output of thyroid hormone. tHe only Way to lose fat and buIld musCle at tHe same tIme.VinceDelMonteFitness.com . Some will scream that building muscle and losing fat is impossible. the high carb day will prevent muscle loss and it may even help you increase small amounts of muscle mass in the process. Most importantly. during the “high carb” day. Mentally. That is why you have heard of clients losing 15-30 pounds of fat in only three or four months.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 This is mainly because your body’s metabolism does not get turned off by going into starvation mode. Your body is smarter than you think and will interpret the low carbohydrates as a threat for survival. 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. Basically. All rights reserved. after three or so days of low carbs.VinceDelMonteFitness.com 2007. you get a break from all the discipline and staleness of eating low carbs. Every fourth day.. 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. side step the side effects and have something to look forward to for your discipline. really dieted before. the less effective your diet and training becomes on your fat loss goals. Unless you have really. your energy levels go up. but let’s consider what happens when alternating high and low carb days. whether intentional or not. it is cranked up again right before it figures out it was even going there! This has been the bodybuilder’s and fitness model’s 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. lose your strength and start noticing that your muscles will “flatten out” and look softer. your body’s 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.. Page 29 of 67 www. This question will continue with the ages. this is why you need to “mix things up” and keep your body on full alert with a high carb day every 4th day. You will have very little energy. © Vince Delmonte www. I agree that choosing one goal is a more effective approach. but also gaining 3 or 4 pounds of muscle. Your metabolic rate will never stop working for you. and your metabolic rate catches a spark of lighter fluid to start the fire up again.
© Vince Delmonte www. Instead.com . so start with a more stretched-out rotation.com 2007. Some mesomorphs. HoW do I knoW HoW to adjust tHe days? Simple. Again. If you are losing body fat but looking softer. This will really ensure that no muscle is lost and that you might even make better muscle gains on your high days. so that if any muscle were to make gains during my get shredded diet. If you are leaning out and looking more muscular. It will take 3 or 4 weeks to figure out what is working. 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.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 a lIttle tIp to empHasIze Weak body parts durIng CarboHydrate CyClIng: I always had my high carbohydrate days on Wednesday and Saturday. 2 days should do the trick. make sure you are droppIng around 1. it would be my two weakest muscle groups. although the only way to be sure is to test it out and assess the results.VinceDelMonteFitness. CARB CYCLING endomorphs: Naturally chubby guys. mesomorphs: Naturally muscular guys should suit the 3:1 model perfectly. If you are getting bigger and not losing fat where you need to. then you need an extra re-feed day or more frequent re-feed days because you might be losing muscle. could also benefit from a 7:1 rotation. 3:1 will be just too damn slow. I made sure that I had my high carbohydrate day on the same days I trained my weakest body parts. adaptatIon of 3:1 CyClIng based on body type… ectomorph: Ultra skinny guys have the greatest chance of losing muscle while cutting. if the high days need to be adjusted. An extra day can be added to make the rotation 4:1 or even 5:1. then your calories are still too high or you need to lengthen out the break between high and low days. My two weakest body parts were shoulders and biceps. Use the mirror and stay in tune with the visual changes of your body. then everything is working perfectly and on track. Page 30 of 67 www. All rights reserved. so 3:1 might actually backfire on you.5 to 3 pounds of body fat per Week. anytHIng more Is not very WIse and WIll result In loss of lean body mass. This does not work perfectly to a 3:1 rotation. but I adapted the principles of cycling to my training program. who have the hardest time losing fat.VinceDelMonteFitness. one high carb day might need to be substituted with 2 or 3 high carb days and then repeat. Shoulders got trained on Wednesday and biceps got trained on Saturday. who have a harder time losing fat. then you will have to push your body to its limits to maximize the fat loss.
you are going to be hungry. let’s get one thing straight: the supplement industry is a big business. You have been brain washed with fancy terms like cross flow micro-filtration. it’s not necessary to take in protein supplements to get extraordinary results. If you stay on loW Carbs for too long. ion exchange.sometimes overnight. Page 31 of 67 www. oligopeptides and tons of other scientific terms that make you think you are missing out on something “magical”. This might be true. • Whole food sources have a much higher thermic effect versus most supplemental proteins.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 you beCome WHat you eat You have probably heard that when you increase your fats for a long enough time. tHen your body forgets WHat to do WHen you start eatIng Carbs agaIn. All rights reserved. You might hear someone explain that they are on a low carb diet so they can go into “fat burning mode”.com 2007. you cannot afford to base less than 90% of your meals on real food. Because you have been in primarily fat burning mode for so long. since your body will be deprived of lots of essential vitamins and minerals with the low calorie diet.VinceDelMonteFitness. And trust me. so will want to relieve your hunger every chance you get. The truth is that if you eat a sufficient amount of whole food in regular eating intervals.com . 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. Since you will want to maximize your metabolic rate. That is why bodybuilders and fitness models look completely different the day of their show and a week after their show. more substance and therefore more satiety versus supplemental liquid sources. this is for three main reasons: • Whole food provides more vitamins and minerals and. • Whole foods provide more fiber. When you eat carbohydrates all day. Guess what happens when you start eating them again? you blow up and gain a ton of weight in a short period of time –. your body has become lazy and inefficient at burning up carbs for energy.VinceDelMonteFitness. © Vince Delmonte www. your body begins to depend on fat as a source of energy and learns how to use fat more efficiently. you do not want to make the situation worse by using low micronutrient proteins during this hypo-caloric diet. so WHat about my proteIn supplements? First. whey isolates. You have probably heard the opposite as well. but there is also a huge negative to staying on a low carb diet for too long. you go into “sugar burning mode”.
unless you are truly not committed to doing this! Your body’s digestive system was not designed to process liquids all day. Protein supplements are simply an easy way to hit your daily protein mark each day. a better guideline would be for her to consume 1 gram of protein per pound of lean body mass –. And your re-feed day is your body weight multiplied by 12.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 The reason you are. it was designed to digest food. 163 grams (250 lbs x 35% body fat = 87. multiply this number by 35%. therefore.8 grams per pound of body weight recommended in the majority of research. This will tell you how many of your daily total calories come from protein. in grams.com . 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. especially if you have trouble getting your protein intake from primarily whole food during bulking phases. Remember that your caloric intake is your body weight multiplied by 10 for days 1. using protein powder is convenience. you will be taking in fewer calories.5 fat mass = 163. HoW muCH proteIn to take The foundation of the get shredded diet is determining your protein intake before anything else. Page 32 of 67 www. Once you have determined your number of calories. tHe best Way to determIne proteIn Intake Is based on a perCentage of total CalorIes.VinceDelMonteFitness. All rights reserved.VinceDelMonteFitness.5 lean body mass) would be more appropriate. During your get shredded diet. making protein supplements an inferior form of protein compared to whole food. she should be concerned with fueling her lean body mass. one gram per pound of body weight has been the rule of thumb for years –. and should be. © Vince Delmonte www. this method would overestimate her protein needs.not complete body weight. 2 and 3. so there is no excuse for the convenience factor –.and it’s very close to the 0. not her fat mass as well. For bodybuilders. which you must eat each day.5 fat mass and 250 lbs – 87. However.com 2007. 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.
grilled or broiled -. grilled and baked. or simply break the egg and separate the yolk.com . binders. If you are Italian like me. 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.VinceDelMonteFitness. you will have to cut back on your egg yolks. Not only is it potentially unhealthy (because of the mercury). Page 33 of 67 www.com 2007. sardines. fillers and other unidentified chemicals. I stopped using the pre-packaged egg whites as I got closer to contest time to eliminate the extra sodium.not fried. Don’t confuse sliced lunchmeat that is pre-packaged or found in the deli as quality protein. I recommend one egg yolk for every six egg whites. is up to you. Whether you use pre-packaged egg whites. mackerel. • Do not limit your fish intake to simply tuna. Just don’t make deli meats a staple in your fat loss diet! • Since the name of the game is to eat the leanest protein possible. All rights reserved. preservatives. © Vince Delmonte www. lunch meats are processed and will not help you get lean and shredded because they are filled with sodium. having a nice Prosciutto or Mortadella sandwich is inevitable. 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. but it also does not allow you to digest any good fats that come from salmon. Make sure you include a variety of fish.VinceDelMonteFitness.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 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. Make sure you remove the skin to avoid the fat and calories. this makes egg whites one of the most powerful proteins right after chicken. Personally. herring and trout.
Page 34 of 67 www. 5. limit it to “fat free”. and then simply consider the protein an “extra bonus”. Here Is tHe lIst: 1. b-12. 2. “skim” or 1% low fat.com . I cut my dairy for 12 weeks in preparation for my first show and that is when I came in the most ripped. Let’s 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 –. This can become a very complicated and confusing topic because each person responds to carbohydrates differently.VinceDelMonteFitness. 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. Anything else is out of the question. 4. so far we have used a 1:1 ratio of protein to carbohydrates. iron and creatine. decreasing your carbs will be discussed shortly.com 2007. As you noticed in the protein example. I consider dairy a “combination” food because it has proteins and carbs in it. CHICken egg WHItes fIsH lean red meat Cottage CHeese HoW many CarboHydrates to take Equally important as protein intake is carbohydrate intake. but choosing the leanest cut of red meat can provide high amounts of protein. a lot of red meat has got a bad rap because it’s high in fat. 3. these recommendations work out to be about equal.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 • Not all meat is created equal. All rights reserved.VinceDelMonteFitness. I always count it as a carb. I found that dairy slowed my progress because of the lactose (sugar) and caused my lower abs to hold water. Always trim the fat unless you are on your anniversary date at your favorite restaurant! • What about dairy products you are asking? Personally. If you are going to use dairy.35% or 1 gram of CarboHydrate per gram of lean body mass. © Vince Delmonte www.
tHey are off lImIts.25% carbohydrates • Within 1 to 1. so that you are burning fat.VinceDelMonteFitness. And if you do not notice an actual increase in muscle mass.com 2007. from personal experience. you want the tank empty. since your body will be in hormonal balance. 2. because you will be manipulating your body’s fat loss and muscle building hormones accordingly. to be the most effective way to maximize muscle gains while losing fat at the same time. Another argument for building muscle and losing fat at the same time: I have found the second method.5 hours before your workout –.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 CarboHydrate tImIng there are two methods for timing your carbohydrates: 1. Consider carbohydrates as your primary source of gasoline. only WHen you deserve tHem! at all otHer tImes of tHe day. you will surely not lose any muscle you already have by using this method.VinceDelMonteFitness. 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). So what are these windows when I can eat carbs? • Breakfast –. This is considered very straight forward and will yield average to slightly above average results. At all other times of the day. Nothing more and nothing less. It’s very Cut and drIed. 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). for this particular car. but the results will be the most powerful for revealing your most ripped and muscular physique.25 % carbohydrates • Within 1 to 1.com .5 hours after your workout –. Page 35 of 67 www. All rights reserved. timing your carbohydrates for when your body deserves them. This will require a little more planning.25 % carbohydrates • The remaining 3-4 meals in your day will split the remaining 25% evenly. However. spreading out your carbs equally between each meal. 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. All other times of the day are off limits. © Vince Delmonte www.
for most.com 2007. even if you are a pure endomorph. this will be the exception and not the rule.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 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. If you are not dropping body fat at the rate you wish (don’t aim to lose more then 1% of your fat per week). zero is never a good place to be. © Vince Delmonte www. Page 36 of 67 www. However. and the body fat is moving slowly. since the majority of endomorphs have the hardest time digging into their fat stores. This is the lowest you should ever go. If you need to drop your carbs below these marks. in my opinion it’s because of poor planning and being uneducated. this situation could be customized by maintaining a more balanced carb intake during the majority of the day. I simply do not think it is necessary or healthy to eliminate your carbs completely. do not cut your carbohydrates below 50 total grams a day (particularly to avoid ketosis). 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. For endomorphs. 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. as they might not need to rely on nutrient timing as much. they do not want the insulin spikes caused by nutrient timing –-particularly because this is time taken away from fat burning. here is your game plan: decrease your carbohydrates 25 grams every 1-3 weeks. For the majority of people. I never want you to take in less than 50 grams of carbohydrates a day. All rights reserved. then you are not maximizing the intensity in your weight training and cardio workouts. HoW to deCrease Carbs Ideally.VinceDelMonteFitness.com . However. Although some fitness models and bodybuilders do this. it will take anywhere from 4-16 weeks to bring you down to zero carbohydrate intake.VinceDelMonteFitness.
minerals and the antioxidant power to combat oxidative stress and free radical damage. 7. © Vince Delmonte www. knoWIng tHIs faCt sHould motIvate you to avoId any Wasted mInute In tHe day WHere you are not In fat burnIng mode. 6. such as dextrose or some sport drink (Gatorade or Powerade).com 2007. All rights reserved. • Fruits and vegetables are loaded with vitamins. 3. 5. that is a lot of time that could have been used to melt fat and get you to your goals sooner. They are also loaded with fiber and water which will make you feel fuller.VinceDelMonteFitness. avoiding insulin spikes that can cause fat storage.VinceDelMonteFitness. and most importantly. 2. If you magnify this situation by 4-5 x a week (every time you train with weights). Page 37 of 67 www. 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. 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. that will help suppress the appetite by making you feel fuller longer.com .No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 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. 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. on top of twelve to sixteen weeks of dieting. 4. which means they leak a steady stream of energy slowly into your muscles. The only problem with the liquid carb drink before and after your workout is that you will no longer be in fat burning mode. High fiber foods slow the absorption of sugar that will help depress insulin levels and have a powerful impact on lowering cholesterol levels. • Abundant in fiber.
you already know the answer to your question. It Is rarely a laCk of knoWledge tHat prevents people from stICkIng to tHeIr dIet. It’s 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.?” My reply is usually: “Use common sense. what about this food.VinceDelMonteFitness.” 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. Will this item get you closer to your goals or farther from your goals? Don’t use foods that got you fat in the first place and if you are unsure. eliminate all of your high glycemic carbs and substitute your post workout protein shake with some cooked oatmeal.com .. but don’t have the confidence to make a decision and then take responsibility for that decision. 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. It won’t get you ripped.e.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 So for your fat burning phase. Page 38 of 67 www.com 2007. In my opinion. simply avoid it. Test this principle out in action and you will be blown away! It’s unbelievable how many emails I get each day from individuals who are simply afraid to make their own decision.VinceDelMonteFitness. Asking questions. One of the most common questions I get is: “Well. 80% of your results will come from 20% of your knowledge. but a laCk of CommItment. and consulting every expert in the area is NOT going to get you closer to your goals. reading more and more. 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. It’s that simple. All rights reserved.. dIsCIplIne and plannIng. use Common sense It’s amazing how many people make fat loss more complicated than it really is. sausage) • Packaged deli meat • Breads and bagels • Donuts and pastries • Sodas • Juices • Chocolate and candy • Coffee with cream and sugar © Vince Delmonte www.
Carbohydrates have accounted for 35% of your intake and proteins have accounted for 35% of your intake.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 80’s with the anti-fat campaign.com 2007.testosterone! How to Choose your fat Intake 1/3 of your meals = saturated fat 1/3 of your meals = polyunsaturated fat (balanced between omega 3’s and omega 6’s) 1/3 of your meals = monounsaturated fat Here is a practical application of the above recommendations: meals 1 and 4 --> Coconut oil. let’s consider our 200 lbs male at 15% fat again.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 • Sauces • Weight gain shakes • Condiments like ketchup. a healthy dose of good fat can increase muscle mass by increasing the production of the king of all hormones –.com . That leaves us with a remainder of 30% for healthy fat intake. 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) © Vince Delmonte www. All rights reserved.VinceDelMonteFitness. inflammation within the body. you will be fully aware that some fats protect against heart disease. free radical damage.VinceDelMonteFitness. beef or dairy (large percentage of saturated fat) meals 2 and 5 --> mixed nuts. On top of all that. Page 39 of 67 www. 200 lbs x 0. and can even increase the metabolic rate. 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.
when you are dropping your carbohydrates. you should aim for at least 1-3 cups of cooked veggies each meal. Whenever I compete for a fitness show. I found it beneficial to increase my fats and proteins while decreasing my carbohydrates. then this strategy might be necessary. you will make your fat loss quest like moving icebergs! Here is what I do: © Vince Delmonte www. This strategy should only be done for a short-term situation. 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. which works out to about 5-15 grams of carbs. your fat intake should be 40% and your protein intake should be 40%. The extra fats will also provide you energy. slowly eliminate all sugars.com . However.VinceDelMonteFitness. I have never met somebody who has gotten fat on too many vegetables. since they are sugars. have no fear of veggies ruining your chance of a six-pack! 4.VinceDelMonteFitness. control your insulin levels and provide vitamins and minerals critical for the fat burning process. Personally. therefore. If someone says: “you’re crazy” or “that’s stupid”. It is extremely critical that you super hydrate your body. veggies are considered a free food.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 addItIonal trICks and tIps to maxImIze your get sHredded dIet: 1. Page 40 of 67 www. This will ensure you still have the same amount of energy coming into your body. like preparing for a photo shoot or bodybuilding competition. instead of letting my overall calories sink and sink (because of the carb depletion). So. All rights reserved. I know. Since most veggies are almost calorie-less (one big red pepper has only 25 calories in it). I would suggest increasing your protein and/or your fats at the same time. I did not feel strong or healthy when I was eating less then 2000 calories per day. in order to maintain 100% intake. I have gotten my best results when I have eliminated my dairy and fruits completely. this is not extremely healthy. 3. if you have never seen what your stomach looks like shredded. maintain a very high water intake. Vegetables will control your appetite. then by all means go for it. If you begin at 35% carb intake and start to drop it to 30%. which will be discussed shortly. I increased my fats and protein to make up for the decrease. If you are drinking anything less then 4 liters of water a day. That means you can literally eat as much as you want. so you can function normally and not feel like a zombie! 2. 25% and 20% etc. simply remind them “it’s only 4 weeks of my life!” It’s actually not that bad if you are supplementing properly. As an ectomorph. but consider that I am only doing this for about the last 4-6 weeks. Yes. provide a lot of fiber.com 2007. More power to you. keep veggies out of the equation. So if your carb intake is down to 20%. 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.
it is easy to monitor food intake and calories. In fact. Your goal is to have the jug empty by the end of the day.especially as you start seeing your discipline and willpower paying off in the shape of a beach-worthy body! 7. follow it and you will get results. Instead. I have provided a template to work from. I know this does not sound exciting. Eat the same foods over and over. and as your punishment for not drinking evenly throughout the day. This will create a strong momentum that you will strive to maintain -. avoid diet pitfalls and “break-downs”. I have never had success simply copying someone else’s meal plan. you get a long night running to the bathroom! 5.com 2007. Simply create your plan. It will also take a few victories to boost your confidence. Page 41 of 67 www.VinceDelMonteFitness. it might be the most difficult task you set out to do in your entire life. drink up. 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. 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. I don’t know anybody who claims it to be “easy”. If it’s not done before you go to bed.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 Set out a 4-liter jug of water each day and pour all your fluids from it. After you have calculated how many calories. If you have never dieted before with a carbohydrate-restricted plan.VinceDelMonteFitness. proteins. I guarantee you that the majority of people who are ripped and shredded eat the same foods over and over! 6. Do not use gourmet recipes or have aspirations of becoming a master chef to motivate you during this strict dieting period.com © Vince Delmonte www. carbs and fats you require. but it works. All rights reserved. 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. Create your own meal plan. . It will become a powerful visual tool to reveal how much water you are actually drinking. it’s quite an experience. plan aHead tHat you WIll not CHeat! It really Comes doWn to beIng truly CommItted to your goals and makIng tHe rIgHt deCIsIon before you’re In tHe bad sItuatIon. No matter what. Below you will find a sample meal plan. What?! You’re not going to tell me exactly what to eat? Not exactly. Because you can cook in bulk.
it will be easy to increase or decrease everything incrementally. your job is to figure out how many eggs.VinceDelMonteFitness. For example.com .No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 you will need to determine which foods equal those amounts. if you need 25 grams of protein for each meal. how many chicken breasts. Page 42 of 67 www. since dieting is such an individualized and challenging process. © Vince Delmonte www. 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. in small units. it is very important that you choose foods that suit your preferences.com 2007. and as you need to cut your calories.VinceDelMonteFitness. etc you need for 25 grams. All rights reserved. You will have to do this for all of your carbs and fats as well.
Brown Rice. Vitamin C. Fish Oils © Vince Delmonte www. Glutamine. Fish Oils -CardIo Workoutmeal 2: Oatmeal Pancake. Veggies 2 chicken breasts 1 cup of brown rice 1 teaspoon of olive oil 2 cups of veggies + Multi-Vitamin.com 2007. Digestive Enzymes. Vitamin B. Vitamin C. Creatine meal 6: Fish & Veggies 2 salmon steaks 1 teaspoon olive oil 2 cups of veggies + Multi-Vitamin. Vitamin B. Creatine + Multi-Vitamin. Glutamine. Digestive Enzymes. Creatine -WeIgHt traInIng Workoutmeal 5: Post Workout Shake 2 scoops of protein powder 1 cup of cooked oatmeal + Post-Weight Training Supplements: BCAA. Greens Optional: Extra Vitamin E. Greens Optional: Extra Vitamin E. BCAA. Greens Optional: Extra Vitamin E.com . Page 43 of 67 www. Fish Oils meal 7: Egg Omelet 1 egg and 6 egg whites 2 cups of veggies 1 teaspoon of olive oil Optional: ZMA. Vitamin C. Digestive Enzymes. Fish Oils meal 3: Cottage Cheese and Nuts 1 cup of cottage cheese 1 handful of mixed nuts meal 4: Chicken.VinceDelMonteFitness. Digestive Enzymes.VinceDelMonteFitness. All rights reserved. Glutamine. 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: BCAA.No Nonsense Fat Cutting Muscle Building Introduction Chapter 3 tHe sample meal plan meal 1: Pre-Cardio Supplements: 1 scoop protein powder. Vitamin B.
I will embarrassingly admit that I slacked off a few years ago and earned Skinny Fat Guy Syndrome. 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.. nachos and beer I looked like this. Not a pretty sight. I wanted to add to my resume that I was qualified to help chubby guys lose fat as well. I didn’t think it was possible. but you do not need to be as massive or muscular. . All rights reserved. That is why I decided to enter a fitness competition that judged me primarily on my physique. I can’t stand fitness experts who talk about fat loss but are fat themselves. 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.VinceDelMonteFitness.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Chapter 4: tHe fat CuttIng traInIng program You asked for it and now you’ve got it. For those of you who don’t know.com 2007. You also don’t need to wear those tiny Page 44 of 67 www. wings. I can’t stand listening to a muscle-building expert who does not look the part. but after a summer of too much pizza. Over the next few pages.VinceDelMonteFitness. fitness modeling is very similar to bodybuilding..com © Vince Delmonte www. Some of you know that even though my website is geared towards skinny guys and my major obstacle in life was gaining weight.
com . They are looking for leaner and more muscular physiques that would be more appealing and attainable to the general public.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Speedos! The judges are looking more for those bodies that make the cover of Men’s Health. Page 45 of 67 www. All rights reserved. I started out at a chubby and soft 195 lbs with a body fat percentage of about 18%.VinceDelMonteFitness. Over the course of 5 months.com 2007. © Vince Delmonte www.VinceDelMonteFitness. I leaned down to 171 lbs and a body fat percentage of 6% on the day of the show. The physiques that the ladies go crazy for and the physiques that the guys get jealous over! To make a long story short.
All rights reserved. the point is that I did lose 25 pounds of body fat and added 1 pound of muscle.com .No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 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. © Vince Delmonte www. Here are some of tHe pICtures WItH my gIrlfrIend at tHe tIme and some frIends.VinceDelMonteFitness.VinceDelMonteFitness. Page 46 of 67 www. tHIs proves tHat even eCtomorpHs Can dIet doWn WItHout losIng any musCle. However.com 2007.
com 2007. All rights reserved.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 © Vince Delmonte www.com .VinceDelMonteFitness. Page 47 of 67 www.VinceDelMonteFitness.
I adapt a very unique approach to training while cutting. brad pitt in troy is an excellent example.No Nonsense Fat Cutting Muscle 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. So in the short run. but what most people noticed was how ripped he appeared. 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. Another example is Ryan Reynolds in Blade III. So we could say the most important area is the scapular belt. I have divided your cutting program into a sixteen-week block that Page 48 of 67 www.VinceDelMonteFitness. All rights reserved. let’s consider movie stars who have to prepare for a super hero movie. Despite being only 155 lbs in the movie. upper chest and traps. Arms would come in a close second. you will notice that the most dominant muscles that stand out on these “super heroes” are broad shoulders and back. his extreme muscle definition made him look much more impressive.com 2007. thick traps and then a full chest. It’s based on the concept that your body has a limited capacity to adapt to stress because of the low calorie intake. He said he put on 20-22 pounds in two months for that role. That being said. Spiderman or Gladiator. specifically the shoulders.VinceDelMonteFitness. So which muscles create the illusion of power and size? If you ever watch an action movie like Batman. while upper back would be third in importance.com © Vince Delmonte www. .
Giant Sets and Crash Sets.com 2007. if your goal is to become a ripped 175 lbs at 6% body fat. Page 49 of 67 www. Simply follow the same program below before you start adding muscle mass. Just to remind you. © Vince Delmonte www. then you will need to bulk up to at least 200 lbs before you start this cutting program. 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).VinceDelMonteFitness. No problem. Some of you might have ordered this program because you are currently overweight and unsatisfied with your body fat percentage. I am assuming that you have been gaining muscle for the past 6-12 months using Undulating Periodization. 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.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 allows you to specialize on certain muscles every four weeks.com . And if your goal is to be a ripped 200 lbs. You have successfully overshot your goal ripped look by 20-30 pounds. You will also be training your abdominals two times a week.VinceDelMonteFitness. All rights reserved. then you will need to bulk up to at least 225-230 lbs before you start this cutting program.
No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Without fuRtheR ado.T friday saturday D Chest/ back 30-40 Minutes Low-Med sunday Week # 4-8 Weight Training 4-8 Cardio Training monday A Biceps/ Triceps 40-45 Minutes Low-Med tuesday B Chest/ Back 40-45 Minutes Low-Med Wednesday thursday C Triceps/ Biceps friday saturday D Legs/ Shoulders 40-45 Minutes Low-Med sunday 20-30 Minutes H. Page 50 of 67 www.I.com 2007.T 50-60 Minutes Low-Med 20-30 H.T 40-45 Minutes Low-Med 20-30 Minutes H.I.I.I.I. heRe iS the 16-Week fat cuttinG pRoGRam! Week # 1-4 Weight Training 1-4 Cardio Training monday A Shoulders/ Traps 30-40 Minutes Low-Med tuesday B Legs/ Arms 30-40 Minutes Low-Med Wednesday thursday C Traps/ Shoulders 30-40 Minutes Low-Med 20-30 H.I.I.T Week # 8-12 Weight Training 8-12 Cardio Training monday A Chest/ Back 45-50 Minutes Low-Med tuesday B Legs/ Shoulders 45-50 Minutes Low-Med Wednesday thursday C Chest/ Back friday saturday D Biceps/ Triceps 45-50 Minutes Low-Med sunday 20-30 Minutes H.com .I.VinceDelMonteFitness.I.I.I.I.VinceDelMonteFitness. All rights reserved.T © Vince Delmonte www.I.T 45-50 Minutes Low-Med 20-30 Minutes H.T Week # 12-16 Weight Training 12-16 Cardio Training monday A Shoulders/ Traps 50-60 Minutes Low-Med tuesday B Legs/ Arms 50-60 Minutes Low-Med Wednesday thursday C Traps/ Shoulders friday saturday D Chest/ back 50-60 Minutes Low-Med sunday 20-30 H.I.
So a 300 lb man will aim to lose 3 lbs per week.I. • Separate your cardio workouts as far away as possible from your weight training workouts. If you can drop 1-2 lbs of fat each week with only 4 days of cardio.T.I. but don’t be afraid to make your own adaptations based on your own knowledge and experiences with your self. For most. then do it! The above program is a solid template to work from.) can be done with sprinting.I. you still have somewhere to go and you don’t get stuck.com . have your workout shake after your weights and then perform your cardio immediately after your weights. Page 51 of 67 www. Still train with the same intensity as your bulking phase.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 ***Special Tips • the bottom line is results! I can’t stress this enough. • your goal is to lose 1 % of fat per week. you will have to add more cardio as shown. • High Intensity Interval training (H.VinceDelMonteFitness. I know this is not 3 days exactly. during the shoulder/trap specialization phase. Step on the scale each week to ensure you are dropping. © Vince Delmonte www.com 2007. a 200 lb man will aim to lose 2 lbs a week etc. Do not mentally “relax” during your workouts just because you are cutting. cycling. • Cardio increases in duration by 5-10 minutes every 4 weeks.I. Some sort of activity that targets your gluts and thighs that will maximize the most calories being burnt. • I would recommend having your high carb days on the specialization days. If this is not possible. then simply keep doing what you did the previous week as far as cardio workouts. For example.t. You will also notice that the H. This ensures that if you plateau. then do it! If you are not dropping. is scheduled on days separate from your weight training. If you are dropping perfectly. These workouts are the most intense and glutes deserve their own day. Your best source of cardio is walking on an incline or doing the stair climber. but the main principle is cycling in some sort of fashion. this means losing on average 1-2 lbs of fat each week. These workouts are not designed to improve your conditioning (although they may for some) but simply to increase energy expenditure. And you will notice the workout frequency for cardio uses a linear progression increasing from 4 days a week to six days a week. • low intensity cardio is designed to burn fat. plan your re-feed day on the Monday and Thursday. For example. If you feel you get better results with interval cardio versus low-medium intensity cardio.VinceDelMonteFitness. • Continue to train heavy during your weight training sessions. All rights reserved. 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.
© Vince Delmonte www. • use Crash sets and giant set as the rep and set protocol for muscle groups trained in during the specialization phases.com .VinceDelMonteFitness. it will be the same formula you use to keep muscle. Or 10-20 x 30 sec intervals at 90% effort with 30 sec rest. This combination will maintain strength and size by stimulating the fast and slow twitch muscle fibers. The focus on these workouts is SPEED and INTENSITY. Page 52 of 67 www. • 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. All rights reserved.VinceDelMonteFitness.com 2007. 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. If this is the formula you used to gain muscle. Only increase the reps if your speed can increase accordingly.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 swimming.
All rights reserved.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 Barbell Shrugs Wide Grip Barbell Shrugs Behind Back Barbell Shrugs Close Grip sets 1 3 3 3 1 3 3 3 reps Crash Set 7-10 7-10 7-10 Crash Set 7-10 7-10 7-10 tempo 211 211 211 211 211 211 211 211 rest 2-3 minutes 60 2-3 minutes 60 © Vince Delmonte www. Page 53 of 67 www.com 2007.I.VinceDelMonteFitness.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Week # 1-4 Weight Training 1-4 Cardio Training monday A Shoulders/ Traps 30-40 Minutes Low-Med tuesday B Legs/ Arms 30-40 Minutes Low-Med Wednesday thursday C Traps/ Shoulders 30-40 Minutes Low-Med friday saturday D Chest/ back sunday 20-30 H.com .I.VinceDelMonteFitness.
Page 54 of 67 www.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Workout B (Tuesday) Legs/Arms order A B1 B2 C C1 C2 D D1 exercise Back Squats Lying Leg Curl Lunges Barbell Curls Incline Curls Preacher Curls Decline Close Grip Press Decline Skull Crushers Rope Pressdowns sets 5 2 2 5 2 2 5 2 reps 5 7-10 7-10 5 7-10 7-10 5 7-10 tempo 211 211 211 211 211 211 211 211 rest 2-3 minutes 60 2-3 minutes 60 2-3 minutes - D2 2 7-10 200 60 Workout C (Thursday) Shoulder/Traps order A B1 B2 exercise Barbell Shrugs Barbell Shrugs Wide Grip Barbell Shrugs Behind Back Barbell ShrugsClose Grip Standing Military Press Bent Over Lateral Raises Seated Lateral Raises Seated Front Raises sets 1 3 3 reps Crash Set 7-10 7-10 tempo 211 211 211 rest 2-3 minutes - B3 3 7-10 211 60 C D1 D2 D3 1 3 3 3 Crash Set 7-10 7-10 7-10 211 211 211 211 2-3 minutes 60 © Vince Delmonte www.com 2007.com .VinceDelMonteFitness. All rights reserved.VinceDelMonteFitness.
Page 55 of 67 www.com 2007.VinceDelMonteFitness. All rights reserved.com .VinceDelMonteFitness.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Workout D (Saturday) Chest/Back order A B1 B2 C D1 D2 exercise Incline Bench Press Incline DB Chest Press Cable Flys Bent Over Rows Chin Ups Close Grip Seated Rows sets 5 2 2 5 2 2 reps 5 7-10 7-10 5 7-10 7-10 tempo 211 211 211 211 211 211 rest 2-3 minutes 60 2-3 minutes 60 © Vince Delmonte www.
T Workout A (Monday) Biceps/Triceps order A B1 B2 B3 C D1 D2 D3 exercise Barbell Curls Incline Curls Hammer Curls Preacher Curls Close Grips Presses Dips Decline Skull Crushers Rope Pressdowns sets 1 3 3 3 1 3 3 3 reps Crash Set 7-10 7-10 7-10 Crash Set 7-10 7-10 7-10 tempo 211 211 211 211 211 211 211 211 rest 60 60 2-3 minutes 60 Workout B (Tuesday) Chest/Back order A B1 B2 C C1 C2 exercise Incline Bench Press Incline DB Chest Press Cable Flys Bent Over Rows Chin Ups Close Grip Seated Rows sets 5 2 2 5 2 2 reps 5 7-10 7-10 5 7-10 7-10 tempo 211 211 211 211 211 211 rest 2-3 minutes 60 2-3 minutes 60 © Vince Delmonte www.com 2007.T 40-45 Minutes Low-Med 20-30 Minutes H.I.VinceDelMonteFitness.I. Page 56 of 67 www.I.VinceDelMonteFitness.com .No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Week # 4-8 Weight Training 4-8 Cardio Training monday A Biceps/ Triceps 40-45 Minutes Low-Med tuesday B Chest/ Back 40-45 Minutes Low-Med Wednesday thursday C Triceps/ Biceps friday saturday D Legs/ Shoulders 40-45 Minutes Low-Med sunday 20-30 Minutes H.I. All rights reserved.
All rights reserved.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Workout C (Thursday) Biceps/Triceps order A B1 B2 B3 C D1 D2 D3 exercise Close Grips Presses Dips Decline Skull Crushers Rope Pressdowns Barbell Curls Incline Curls Hammer Curls Preacher Curls sets 1 3 3 3 1 3 3 3 reps Crash Set 7-10 7-10 7-10 Crash Set 7-10 7-10 7-10 tempo 211 211 211 211 211 211 211 211 rest 2-3 minutes 60 60 60 Workout D (Saturday) Shoulders/Legs order A B1 B2 C D1 D2 exercise DB Shoulder Press Upright Rows Incline Lateral Raises Back Squats Lying Leg Curls Lunges sets 5 2 2 5 2 2 reps 5 7-10 7-10 5 7-10 7-10 tempo 211 211 211 211 211 211 rest 2-3 minutes 60 2-3 minutes 60 © Vince Delmonte www.com 2007.VinceDelMonteFitness.com .VinceDelMonteFitness. Page 57 of 67 www.
I.I.VinceDelMonteFitness.I.T 45-50 Minutes Low-Med 20-30 Minutes H.com 2007. Page 58 of 67 www. All rights reserved.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Week # 8-12 Weight Training 8-12 Cardio Training monday A Chest/ Back 45-50 Minutes Low-Med tuesday B Legs/ Shoulders 45-50 Minutes Low-Med Wednesday thursday C Chest/ Back friday saturday D Biceps/ Triceps 45-50 Minutes Low-Med sunday 20-30 Minutes H.com .I.VinceDelMonteFitness.T Workout A (Monday) Chest/Back order A B1 B2 B3 C D1 D2 D3 exercise Bench Press DB Chest Press Cable Flys Decline Bench Press Bent Over Rows Close Grip Chin Ups Reverse DB Flys Seated Row sets 1 3 3 3 1 3 3 3 reps Crash Set 7-10 7-10 7-10 Crash Set 7-10 7-10 7-10 tempo 211 211 211 211 211 211 211 211 rest 2-3 minutes 60 2-3 minutes 60 © Vince Delmonte www.
No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Workout B (Tuesday) Legs/Shoulders order A B1 B2 C D1 D2 exercise Back Squats Lying Leg Curls Lunges DB Shoulder Press Upright Rows Incline Lateral Raises sets 5 2 2 5 2 2 reps 5 7-10 7-10 5 7-10 7-10 tempo 211 211 211 211 211 211 rest 2-3 minutes 60 2-3 minutes 60 Workout C (Thursday) 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 DB Chest Press Cable Flys Decline Bench Press sets 1 3 3 3 1 3 3 3 reps Crash Set 7-10 7-10 7-10 Crash Set 7-10 7-10 7-10 tempo 211 211 211 211 211 211 211 211 rest 2-3 minutes 60 2-3 minutes 60 © Vince Delmonte www. All rights reserved. Page 59 of 67 www.VinceDelMonteFitness.VinceDelMonteFitness.com .com 2007.
All rights reserved.com 2007.No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Workout D (Saturday) Biceps/Triceps order A B1 B2 exercise Barbell Curls Incline Curls Preacher Curls Decline Close Grip Press Decline Skull Crushers Rope Pressdowns sets 5 2 2 reps 5 7-10 7-10 tempo 211 211 211 rest 2-3 minutes 60 C D1 D2 5 2 2 5 7-10 7-10 211 211 211 2-3 minutes 60 © Vince Delmonte www. Page 60 of 67 www.com .VinceDelMonteFitness.VinceDelMonteFitness.
No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Week # 12-16 Weight Training 12-16 Cardio Training monday A Shoulders/ Traps 50-60 Minutes Low-Med tuesday B Legs/ Arms 50-60 Minutes Low-Med Wednesday thursday C Traps/ Shoulders friday saturday D Chest/ back 50-60 Minutes Low-Med sunday 20-30 H.VinceDelMonteFitness.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 Barbell Shrugs Wide Grip Barbell Shrugs Behind Back Barbell Shrugs Close Grip sets 1 3 3 3 1 3 3 3 reps Crash Set 7-10 7-10 7-10 Crash Set 7-10 7-10 7-10 tempo 211 211 211 211 211 211 211 211 rest 2-3 minutes 60 2-3 minutes 60 © Vince Delmonte www.I. Page 61 of 67 www.com .VinceDelMonteFitness.T 50-60 Minutes Low-Med 20-30 H.I. All rights reserved.I.com 2007.
com 2007.VinceDelMonteFitness.VinceDelMonteFitness. Page 62 of 67 www.com .No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Workout B (Tuesday) Legs/Arms order A B1 B2 C C1 C2 D D1 exercise Back Squats Lying Leg Curl Lunges Barbell Curls Incline Curls Preacher Curls Decline Close Grip Press Decline Skull Crushers Rope Pressdowns sets 5 2 2 5 2 2 5 2 reps 5 7-10 7-10 5 7-10 7-10 5 7-10 tempo 211 211 211 211 211 211 211 211 rest 2-3 minutes 60 2-3 minutes 60 2-3 minutes - D2 2 7-10 200 60 Workout C (Thursday) Shoulder/Traps order A B1 B2 exercise Barbell Shrugs Barbell Shrugs Wide Grip Barbell Shrugs Behind Back Barbell ShrugsClose Grip Standing Military Press Bent Over Lateral Raises Seated Lateral Raises Seated Front Raises sets 1 3 3 reps Crash Set 7-10 7-10 tempo 211 211 211 rest 2-3 minutes - B3 3 7-10 211 60 C D1 D2 D3 1 3 3 3 Crash Set 7-10 7-10 7-10 211 211 211 211 2-3 minutes 60 © Vince Delmonte www. All rights reserved.
VinceDelMonteFitness. All rights reserved.com .No Nonsense Fat Cutting Muscle Building Introduction Chapter 4 Workout D (Saturday) Chest/Back order A B1 B2 C D1 D2 exercise Incline Bench Press Incline DB Chest Press Cable Flys Bent Over Rows Chin Ups Close Grip Seated Rows sets 5 2 2 5 2 2 reps 5 7-10 7-10 5 7-10 7-10 tempo 211 211 211 211 211 211 rest 2-3 minutes 60 2-3 minutes 60 © Vince Delmonte www.VinceDelMonteFitness. Page 63 of 67 www.com 2007.
glutamine.com . plan to take your supplements before and after your cardio workout and then before and after your weight-training workout. but these were the numbers that appeared to work best. you will take the other two servings between meals at any other time in the day. so that you don’t feel like a walking zombie throughout the day and in the gym. You will notice my recommended dosages appear to be slightly higher than most recommendations. Creatine All three of these supplements will help you maintain your strength and muscle fullness. If you weigh less than 200 lbs: take 5 grams of bCaa.com 2007.VinceDelMonteFitness.No Nonsense Fat Cutting Muscle Building Introduction 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. so Here are tHe supplements I reCommend durIng your CuttIng pHase: the muscle mass saviors: bCaa. I can promise that they will help give you the best experience and help minimize the strength and muscle losses that could potentially occur. I personally found that my muscles felt flatter whenever I dieted without these supplements.VinceDelMonteFitness. 5 grams of glutamine and 2. Page 64 of 67 www. If you weigh more than 200 lbs: SUPPLEMENTS take 10 grams of bCaa. All rights reserved. take one serving of each before your workout and one serving after your workout. If you are training 2 times per day. Although I cannot guarantee these supplements will prevent even an ounce of muscle loss and a degree of strength. © Vince Delmonte www. 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. They will also help maintain your aerobic and anaerobic energy systems. apply the same timing principles as above.5 grams of creatine 4 times per day. 10 grams of glutamine and 5 grams of creatine 4 times per day.
refer to my Recommend Supplements link in the Customer Home page. Even though the dietary plan you will be following has an assortment of vitamins and minerals.com 2007.com . just like you eat in frequency. the nutrient providers greens product Considering you are taking low calories and low nutrients to begin with. you must know that you should be taking a high quality multivitamin and mineral supplement for the rest of your life. All rights reserved. I would like to see you to take an additional vitamin e. You will not know if you are missing any gaps because of nutrient deficiencies in your food without these supplements. this is a vital addition to your cutting regimen. setting up hormonal advantages for fat loss. b-Complex and zma supplement. © Vince Delmonte www. multi vitamin By now. these will ensure that you avoid any potential dietary deficiencies. you’re good to go. I’ll just eat more vegetables because I don’t want to take all of those extras”. you should take your vitamins and minerals in frequency. Another benefit is that your sleep quality will improve dramatically. to ensure that your body can burn fat from the inside out. I would even suggest that you increase your dosage to three times per day. No problem. Because of the mineral content in commercial farmlands. and the effects of food preparation and cooking. it is very important that you counteract the loss of vital nutrients from your calorie-restricted diet with a balanced Greens product. I like Ultimate Nutrition’s BCAA product and Creapure product. you are left with about 50% nutritional value in your food. vitamin C. because these nutrients are eliminated from your body every 3-4 hours.No Nonsense Fat Cutting Muscle Building Introduction Chapter 5 As far as brands. it is now.VinceDelMonteFitness. Just realize that the supplements will put your body in the most optimal fat burning state possible. so this is just more reason to put your multi on high priority. If there is any time to supplement with a balanced Greens product. As long as your creatine is powdered and certified by Creapure. I don’t need to remind you that it is very hard to get all your recommended vitamins and minerals when you’re not in an energy restricted state.VinceDelMonteFitness. I know that some of you are saying: “well. Page 65 of 67 www.
I want you to print off the training program. Your body will be beaten by the constant workouts. Your commitment will be tested daily. Have confidence in this program. do not second-guess yourself because of something else you heard.No Nonsense Fat Cutting Muscle Building Introduction 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. not next week or next year. I was not interested in writing another fat loss manual with pages upon pages of academic research and the physiological reasoning behind everything. it was not the best part. But remember. follow the program and you will start seeing results which will accelerate your motivation to continue staying focused one day at a time! © Vince Delmonte www. 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. So don’t wait! Although competing at six percent body fat was one of the most exciting and rewarding days of my life. Trust me and trust yourself. the journey is only beginning. Trust this program. more muscular and attractive body.VinceDelMonteFitness. I wanted to provide you with real world practical information. All rights reserved.com . Your beliefs will be hammered by temptations.com 2007. but what happens when you apply this knowledge and take action! I urge you to become a new person by action and habit. Your friends will think you’re crazy. I had no interest in paralyzing you with so much information that you get overwhelmed. do not look for short cuts. start today! I want you to start writing out your meal plan. EVERY DAY IS WORTH IT! I made this manual like a road map. healthier. being there with all the other competitors and walking on stage and knowing that I belonged was a huge satisfaction and high. The power of this knowledge is not the knowledge itself. However. do not try a different program three weeks from now. just start movIng! I did not write this information because I was bored one day or to impress you with my knowledge. but it did not beat the actual journey of getting there! So enjoy the journey. I want you to take an intentional step in the next direction. A map to a treasure chest is worth nothing if you don’t set sail! The same with this program. I want you get your butt to the gym today! I want you to order your supplements today. Page 66 of 67 www. Yes. and I urge you to start today! not tomorrow. I want you to go shopping for food today. Your mind will tell you to stop.VinceDelMonteFitness.
VinceDelMonteFitness. My favorite emails are Success Stories that you send me about how much you have changed. All rights reserved. Page 67 of 67 www. six months or whatever.com . I applaud you for taking action and look forward to hearing about your best body ever. I will stay in contact with you with my newsletters and broadcast emails.No Nonsense Fat Cutting Muscle Building Introduction Chapter 5 Be patient and do it the way I have shown you. You can always get in touch with me by emailing me at: vincedelmontefitness@yahoo. I would love to hear from you every few months.ca.com 2007. Make a note to yourself that you are going to send me your transformation pictures and testimonial in two months. because I can put them up on my website to inspire others! Again. Make sure you save my email to your Safe List so I don’t get put in your junk folder! And please do me a favor by staying in touch with me. Your hard work WILL pay off! The best news is that you do not have to attack this battle on your own. Vince DelMonte © Vince Delmonte www.VinceDelMonteFitness. to a long-lasting friendship! your friend and coach.