DAVEY FISHER–

CUTTING PROGRAM 12
12 WEEK WORKOUT &
NUTRITION PROGRAM

Davey Fisher’s -12week Cut training program is for 4400 VANOWEN ST.
anyone looking to gain more muscle definition for an BURBANK, CA 91505
overall more chiseled physique. MUSCLEPHARM.COM
TABLE OF
CONTENTS
01 | INTRO / PHASE 1 - FOUNDATION WORKOUT PLAN 2

02 | PHASE 2 - STRENGTH WORKOUT PLAN 5

03 | PHASE 3 - CUT WORKOUT PLAN 9

04 | INTRO TO NUTRITIONAL GUIDE 14

05 | PHASE 1 - FOUNDATION NUTRITIONAL PLAN 19

06 | PHASE 2 - STRENGTH NUTRITIONAL PLAN 21

07 | PHASE 1 - CUT NUTRITIONAL PLAN 23

08 | FREQUENTLY ASKED QUESTIONS 26

DAVEY FISHER 12-WEEK 4400 VANOWEN ST.

CUTTING PROGRAM BURBANK, CA 91505

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CUT TRAINING PROGRAM

Davey Fisher’s 12-week Cut training program is for anyone looking to gain more muscle definition for
an overall more chiseled physique. Through Davey’s approach you will work from low reps high weight
exercise to low weight high reps exercises, allowing your body to build lean muscle earlier on in the
program, before cutting unwanted fat towards the end of the program.

PHASE 1 – BUILD During the BUILD phase (weeks 1-4) of this program you will
work out five days a week and focus on building strength

(WEEKS 1 - 4)
Eat every few hours to ensure proper
protein synthesis throughout the day in
order to properly aid in muscle recovery
and growth. Also, make sure you have
a meal focused on an adequate amount
of proteins and carbs with minimal fat
within an hour of your workouts.
through the use of low reps, high weight and longer rest
periods. Rest periods during this part of the program will
range from 90 seconds to 2 minutes providing ample time
for the muscles to recover between sets. In phase 1 you will
put an extreme metabolic demand on your body so be sure
to elevate your caloric intake, while keeping your macros
balanced. Meaning roughly 40% of your daily calories should
come from carbs (1g carbs = 4 calories), 30% from protein
(1g protein = 4 calories and 30% from fat (1g fat = 9 calories).
Make sure that during this first month that you don’t let
yourself become hungry or workout on an empty stomach.

WEEKS 1 - 4 VOLUME WEIGHT REST

WORKOUT OVERVIEW:
LOW HIGH HIGH

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TRAINING WEEKS 1 - 4
EXERCISE SETS X REPS TIPS
(MONDAY - FRIDAY)

Heavy, 2 minutes rest

MONDAY: CHEST / TRICEPS DB BENCH PRESS 5x5
between sets

BARBELL DECLINE
4x8 90 seconds rest
BENCH PRESS

Slow: use assistance if

BAR DIPS 3 x 10
necessary

10-15 reps, less than

CABLE CHEST FLY 2 x failure
90 seconds rest

BANDED PUSH-UPS 1 x failure Band optional

Use assistance if
TUESDAY: BACK / BICEPS PULL-UPS 5 x failure necessary (5-15 reps),
2 minutes rest

DB SINGLE ARM 4 sets each side, heavy,

4x8
HAMMER ROW 90 seconds rest

BENT OVER
3 x 10 90 seconds rest
BARBELL ROW

CHIN-UP 2 x failure 90 seconds rest

Dropset: 5 sets with

SEATED CABLE ROW 1 x failure
descending weight

Heavy; pause at the top

SMITH MACHINE
WEDNESDAY: LEGS 5x6 of each rep, 90 seconds
HIP THRUST rest between sets

Heavy but controlled,

BARBELL BACK
3 x 10 2 minutes res
SQUAT between sets

ROMANIAN DEADLIFT 5x5 90 seconds rest

LEG PRESS 2 x 15 90 seconds rest

WALL SIT 1 x failure

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TRAINING WEEKS 1 - 4
EXERCISE SETS X REPS TIPS
(MONDAY - FRIDAY)
SMITH MACHINE Slow and controlled,
THURSDAY: SHOULDERS SEATED MILITARY 5x6 90 seconds rest
PRESS between sets

Fast and explosive,

DB PUSH PRESS 4x8
90 seconds rest

INCLINE BENCH
3 x 10 90 seconds rest
PRESS

Less than
DB REAR DELT FLY 2 x 15
90 seconds rest

Dropset: 5 sets with

DB LATERAL RAISE 1 x failure
descending weight

CURLBAR BICEPS
FRIDAY: ARMS 4 x 10 Superset 1
CURL

CURLBAR SKULL
4 x 10 Superset 1
CRUSHER

DB ALTERNATING
3 x 12 Superset 2
BICEPS CURL

DB OVERHEAD
3 x 12 Superset 2
TRICEPS EXTENSION

CABLE ROPE
2 x 15 Superset 3
BICEPS CURL

CABLE ROPE
2 x 15 Superset 3
TRICEPS EXTENSION

BANDED BICEPS
1 x failure
CURL

BANDED TRICEPS
1 x failure
EXTENSION

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PHASE 2 - The second phase (weeks 5-8) focuses on total body activation with
many of the movements being compound exercises. These compound

STRENGTH exercises are designed to help you develop overall mass while still
ensuring growth of individual body parts. Unlike the first phase of this

(WEEKS 5 - 8) program, you will be working out 6 days a week with the addition of full
body conditioning on day six. Use heavy enough weights to exhaust the
muscles, but not too heavy as to not be able to complete the prescribed
reps with the 60 -90 second rest periods between sets.

Caloric intake should be high, but not quite as high as the building
phase of the program (weeks 1-4). A reduction of 10-15% of both carbs
and fats can be achieved by eating “clean”, more nutrient dense foods
and less processed foods (such as unhealthy, trans fats and simple
carbs specifically).

WEEKS 5 - 8 VOLUME WEIGHT REST

WORKOUT OVERVIEW:
MODERATE MODERATE MODERATE

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TRAINING WEEKS 5 - 8
EXERCISE SETS X REPS TIPS
(MONDAY - SATURDAY)

At least seconds rest

MONDAY: CHEST / TRICEPS BENCH PRESS 4x8
between sets

BAR DIPS 3 x 10 90 seconds rest

SMITH MACHINE
3 x 10 Slow; 90 seconds rest
FLOOR PRESS

DB CHEST FLY 2 x 12 Slow: 60 seconds rest

DB CABLE
2 x 12 Slow: 60 seconds rest
CHEST PRESS

2 minutes rest
TUESDAY: BACK / BICEPS PULL-UPS 4 x failure
between sets

“Shrug” at the top of

BARBELL RACK
3 x 10 every rep, heavy,
PULLS 90 seconds rest

BENT OVER
3 x 10 90 seconds rest
BARBELL ROW

90 seconds rest
CHIN-UPS 3 x failure
between sets

DB BENT -OVER ROW 2 x 15 90 seconds rest

LAT PULLDOWNS 2 x 15 60 seconds rest

BODY ROW 1 x failure

BARBELL BACK 2 minutes

WEDNESDAY: LEGS 4x8
SQUAT between sets

At least 90
ROMANIAN DEADLIFT 3 x 10
seconds rest

At least 90
DB FRONT SQUAT 3 x 10
seconds rest

BULGARIAN
2 x 12 90 seconds rest
SPLIT SQUAT

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TRAINING WEEKS 5 - 8
EXERCISE SETS X REPS TIPS
(MONDAY - SATURDAY)

GLUTE-HAM RAISE 2 x 12 60 seconds rest

DB FRONT SQUAT 2 x 12 60 seconds rest

KB SWING 1 x failure

Fast and explosive,

DB HANG
THURSDAY: SHOULDERS 4x8 90 seconds rest
CLEAN+PRESS between sets

STRICT BARBELL
3 x 10 Slow, 90 seconds rest
SHOULDER PRESS

BARBELL BEHIND
3 x 10 Slow, 90 seconds rest
THE NECK PRESS

UPRIGHT ROW 2 x 12 60 seconds rest

CABLE FACE PULLS 2 x 12 60 seconds rest

DB FRONT RAISE +
Light weight, complete
LATERAL RAISE + 1 x failure
reps sequentially
REAR FLY
ALTERNATING DB Alternate 10 reps each
FRIDAY: ARMS 3 x 10
BICEPS CURL side, Superset 1

DB TRICEPS 10 straight reps each

3 x 10
KICKBACK side, Superset 1

REVERSE CURL 2 x 12 Superset 2

OVERHEAD CABLE
TRICEPS EXTENSION
2 x 12 Superset 2
(WITH ROPE
ATTACHMENT)

DB HAMMER CURL 2 x 15 Superset 3

DB HAMMER SKULL
2 x 15 Superset 3
CRUSHERS

Dropset: 5 sets with

BICEPS MACHINE 1 x failure
descending weight

Dropset: 5 sets with

TRICEPS MACHINE 1 x failure
descending weight

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TRAINING WEEKS 5 - 8
EXERCISE SETS X REPS TIPS
(MONDAY - SATURDAY)

SATURDAY: FULL BODY DB GROUND TO 2 minutes rest

4 x 10
CONDITIONING OVERHEAD between sets

DB ALTERNATING 12 reps each side,

3 x 12
RENEGADE ROW 90 seconds rest

CABLE MACHINE
3 x 15 60 seconds rest
SQUAT+ROW

AMERICAN KB
2 x 25 60 seconds rest
SWING

BURPEES 2 x 60 seconds 60 seconds rest

FLEXED ARM HANG 1 x failure

PLANK 1 x failure

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PHASE 3 - CUT
(WEEKS 9 - 12)
The “Cut”. The final 4 weeks of this program
is designed to cut away fat through the use of
high reps, low weight exercises designed to
keep you working at a steady pace throughout
your workout. Our heaviest work load of all
three phases, you will be working out 6 days
a week, with rest periods greatly reduced (60
seconds between sets). During these workouts
you will be working multiple muscle groups
per session which allow one muscle group to
rest while working the other.
WEEKS 9 - 12
WORKOUT OVERVIEW:
WORKOUT & NUTRITION GUIDE
When preforming super-sets and tri-sets scale
the intensity by letting the reps dictate the weight
you are using. If you are often missing reps in
your sets decrease the weight. Being that we are
in the cutting phase of this program you will want
to reduce your caloric intake to a caloric deficit,
specifically through the reduction of fats and carbs.
Use these last 4 weeks to help you come up with
your long-term diet plan. It doesn’t have to be as
strict and shouldn’t feel like you have too much to
miss out on.
VOLUME WEIGHT REST
HIGH LOW LOW
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TRAINING WEEKS 9 - 12
EXERCISE SETS X REPS TIPS
(MONDAY - SATURDAY)

WIDE GRIP BENCH Superset 1, 60 seconds

MONDAY: CHEST / TRICEPS 3 x 12
PRESS rest between sets

CLOSE GRIP BENCH Superset 1,

3 x 12
PRESS 60 seconds rest

DECLINE DB BENCH Superset 2,

2 x 15
PRESS 60 seconds rest

INCLINE DB BENCH Superset 2,

2 x 15
PRESS 60seconds rest

HORIZONTAL CHEST Superset 3, less than

2 x 15
PRESS MACHINE 60 seconds rest

Superset 3, less than

SEATED BENCH DIP 2 x 15
60 seconds rest

5 SECOND PLANK 1 push-up every

1 x failure
+ 1 PUSHUP 5 second plank

OVERHAND GRIP 90 seconds rest

TUESDAY: BACK / BICEPS 2 x failure
PULL- UP between sets

CHIN UP 2 x failure 90 seconds rest

NEUTRAL GRIP
2 x failure 90 seconds rest
PULL-UP

90 seconds rest
CHIN-UPS 3 x failure
between sets

HORIZONTAL
Superset 1,
CROSSOVER 2 x 15
60 seconds rest
CABLE ROW

DB SEAL ROW (ON Superset 1,

2 x 15
INCLINE BENCH) 60 seconds rest

OVERHEAD BARBELL
1 x failure Superset 2
BODY ROW

UNDERHAND
2 x 15 Superset 2
BARBELL BODY ROW

OVERHAND
FLEXED ARM 1x
HANG+UNDERHAND failure each
FLEXED ARM HANG

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TRAINING WEEKS 9 - 12
EXERCISE SETS X REPS TIPS
(MONDAY - SATURDAY)
Superset 1, at least
SUMO
WEDNESDAY: LEGS 3 x 10 90 seconds rest
DEADLIFT between sets

Superset 1, at least
BARBELL FRONT
3 x 10 90 seconds rest
SQUAT between sets

Superset 2,
TRAP BAR DEADLIFT 2 x 12
90 seconds rest

SMITH MACHINE
Superset 2,
ECCENTRIC BACK 2 x 12
90 seconds rest
SQUAT

Superset 3,
LEG CURL MACHINE 2 x 15
60 seconds rest

LEG EXTENSION Superset 3,

2 x 15
MACHINE 60 seconds rest

STATIONARY 1 x 5minutes
SPIN BIKE max distance

Superset 1, 60 seconds
THURSDAY: SHOULDERS DB FRONT RAISE 3 x 12
rest between sets

Superset 1,
DB LATERAL RAISE 3 x 12
60 seconds rest

Superset 1,
DB REAR DELT FLY 3 x 12
60 seconds rest

SEATED DB Superset 2,
2 x 15
MILITARY PRESS 60 seconds rest

BARBELL Superset 2,
2 x 15
FRONT RAISE 60 seconds rest

REAR DELT Superset 2,

2 x 15
CABLE FLY 60 seconds rest

Superset 1,
FRIDAY: ARMS PREACHER CURL 3 x 12
60 seconds rest

INCLINE BENCH
Superset 1,
OVERHEAD CURLBAR 3 x 12
60 seconds rest
TRICEPS EXTENSION

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TRAINING WEEKS 9 - 12
EXERCISE SETS X REPS TIPS
(MONDAY - SATURDAY)

Superset 2,
DOUBLE CABLE CURL 2 x 15
60 seconds rest

CABLE REVERSE
Superset 2,
GRIP TRICEPS 2 x 15
60 seconds rest
EXTENSION

Superset 2,
TRX BODY CURL 2 x 20
60 seconds rest

TRX BODY TRICEPS Superset 3, less than

2 x 20
EXTENSION 60 seconds rest

FLEXED ARM HANG

1 x 100 Rest as needed
KNEE TUCKS

AB WHEEL ROLLOUT 1 x 100 Rest as needed

SATURDAY: FULL BODY

BURPEE PULL-UPS 4 X 12 60 seconds rest
CONDITIONING

BARBELL Less than

3 x 15
THRUSTERS 60 seconds rest

BARBELL DEADLIFT
BURPEES (1 Less than
2 x 15
DEADLIFT +1 PUSH- 60 seconds rest
UP)

SMITH MACHINE
Less than
ASSISTED MUSCLE 2 x 20
60 seconds rest
UPS

TREADMILL RUN 1 x 1 mile fast

DECLINE BENCH
1 x 100 Rest as needed
CRUNCHES

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12 WEEK CUTTING
NUTRITION GUIDE
WE LIVE THIS 12 WEEK CUT TRAINING WORKOUT & NUTRITION GUIDE

MACROS

If you are unfamiliar with macro tracking, we wanted to give you a quick rundown here! There are 3
macronutrients (aka macros) that your body needs in large quantities to survive. These are protein,
carbs, and fat.

1 gram of protein = 4 calories

1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories

Depending on our goals, we need to eat a certain amount of macronutrients a day in order to lose weight,
gain weight, or maintain our weight. I have calculated the amount of macros that you personally need
to eat each day in order to reach your goal. That being said, macros make up calories. For example if
my macro goal for the day was 130C 50F 120P I would be eating 1,450 calories a day (130 grams of
carbs=520cals, 50 grams of fat=450 cals, 120 grams of protein= 480 cals). However, instead of focusing
on the calorie number and just making sure we eat a certain amount of calories a day, it is better to
focus on the specific macro amounts you need to eat a day. This is because our bodies need a specific
amount of each macronutrient for different bodily functions (ex. Fat is important for hormone stability,
carbs are important for energy, and protein is important for maintaining lean muscle mass and a fast
metabolism). Therefore if we only focused on eating a certain amount of calories and disregarded the
macronutrient breakdown in our foods, we may be deficient in a certain macronutrient and our bodies
won’t be able to function 100%.

When it comes to “dieting” people make the mistake of thinking that there are “good” foods and “bad” foods.
There is no such thing. To keep this short, 10 grams of carbs from something healthy like fruit will have the
same effect on your body (weight wise) that 10 grams of carbs from something “unhealthy” like pizza would.
Just because you ate your 10 grams of carbs from pizza doesn’t mean you’ll gain weight. Similarly, if you ate
your carbs from fruit, that doesn’t mean you’ll lose weight just because it’s “healthy”. HOWEVER, fruit has
more vitamins and minerals and will benefit your body in other ways so of course I would still recommend
the more macronutrient-dense food option.

That being said, you can always feel free to swap out any of your meals with different foods that will
still fit your macros. We like to use the free app, My Fitness Pal, to track our meals and see how many
macros are in a certain food. For example, if you don’t like chicken, you can swap that out for another
food that has the same amount of carbs, protein, and fat (We give you a specific example in the FAQ
section at the end). As long as you eat foods that stay in the macro range that we calculated for you, you
will continue to progress!

If you have any additional questions on macros, please feel free to email us! We didn’t want to make this
section too long in order to minimize any confusion. However, we did want to put it in here so that you
understand the basis of how we created your meal guides and why we have also provided you with a set
of macros for you to follow.

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BENEFITS OF THE FOOD YOU'RE EATING

Asparagus: Great natural diuretic which makes it perfect for flushing out water weight,
high in vitamins A, C, E, and K

Avocado: Contains potassium, and fiber, and is great for heart health due to its
monounsaturated fatty acid

Bananas: High fiber, eases digestion, high source of potassium.

Bell peppers: Contains vitamin C, B6, folate, antioxidants, and helps support night vision

Berries: Loaded with antioxidants, fiber, and anti-cancer properties

Black beans: High protein and fiber content as well as other vitamins and minerals

Chicken: Lean meat loaded with protein, selenium, and free radical-fighting antioxidants

Coconut oil: High in healthy saturated fats that can help burn fat. May also reduce risk of heart
disease thanks to it raising your good HDL cholesterol

Eggs: Great source of protein, full of vitamin B2, D, B6, B12, zinc, iron, and copper

Nuts: Rich in iron, magnesium, omega 3 fatty acids (great for brain health), calcium,
and antioxidants
Onion: Contains folic acid which helps the body create new healthy cells and detoxify your
liver

Protein powder: Helps support lean muscle mass, a fast metabolism, important for healthy hair,
skin, and nails

Whole wheat/Ezekiel/Gluten Free bread:

High in nutrients and fiber. Helps lower risk of heart disease, stroke, and obesity,
supports a healthy digestion

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GROCERY LIST
Produce: Complex Carbs:
• Apple • Whole wheat, Gluten free, or Ezekiel Bread
• Berries • Rice (brown, white, or jasmine)
• Spinach • Oats
• Lettuce • Quinoa
• Bell peppers • Sweet potato
• Onion
• Asparagus Healthy Fats:
• Avocado • Nut butter of choice
• Mixed nuts
Protein: • Coconut oil
• Protein powder • Avocado
• Egg whites
• Egg Other:
• Chicken • Unsweetened Almond Milk
• Turkey • Bolthouse Farms salad dressing
• Black beans • Salsa
• 0% Greek yogurt • Cinnamon
• Coconut Aminos
• Marinara Sauce

CONDIMENT Feel free to top your salads, veggies, etc. with any of these
savory condiments! We really love using Bolthouse Farms

OPTIONS salad dressing (you will usually find it in the produce section
of almost any grocery store). They have a large variety of
flavors! Another great dressing option is mixing together 2
Savory Tbs mustard with Braggs liquid aminos or coconut aminos
• Mustard and a few drops of liquid stevia. You can put this on almost
• Sugar-free ketchup anything (ex. salad, veggies, meat, eggs, etc.) to really make
• Liquid Aminos your dish more flavorful with almost no added calories!
• Coconut Aminos
• Bolthouse Farms I love using the sweet condiments on my breakfast or dessert
salad dressing meals such as protein pancakes, protein brownies, oatmeal,
or really any sweet meal I have that day! Don’t go overboard
Sweet of course, but definitely feel free to use them to add a little
• Liquid stevia drops flare to your desserts! And DON’T forget sprinkles! I love
• Sugar-free syrup (try to adding rainbow sprinkles on almost everything! I put some
keep this to a minimum) in my breakfast shake, on my yogurt, on my pancakes- really
• Agave anything sweet! They are low in calories and just make
• Rainbow sprinkles everything so much more fun

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DRINKING OPTIONS
• Unsweetened almond milk Please try to drink AT LEAST half your body weight in ounces of
• Tea water per day (but we definitely would recommend more since
you will be working out and sweating out some of your water).
• Sparkling water
Other than water, the drinks listed above are a few other options
• Kombucha we would recommend.
• Zero calorie sports drinks
(try to limit) Arctic Ice and La Croix sparkling waters are great soda subsitutes
or something to drink when you’re craving something sweet or
need something to hold you over before your next meal. Tea is
also a great option as not only will it fill you up but also it has
MANY health benefits due to its probiotics and metabolism-
boosting properties. I personally drink tea at least twice a day
(I love chai tea, green tea, chamomile, cinnamon, and Yogi Vanilla
spice). If you are going to get iced tea, look out for sweet tea and
try to stick to the unsweetened variety (I love Steaz tea from
Sprouts or Bristol Farms).

SUPPLEMENTS
We want to start off by saying you don’t NEED any
supplements what so ever! Supplements are just
that – a supplement to a healthy diet. If you follow
the meal guide you will be getting the proper
amount of micronutrients and macronutrients to
sustain a healthy lifestyle, but below are a few
supplements we recommend if you feel you want
to add them to your routine!
• Greens powders (Brand Recommendation
Barleans Greens or Amazing Grass)
• MusclePharm Branched Chain Amino Acids
• Protein Powder – this isn’t really a
supplement but is actually more of a “food”
but figured we would include it here as well.

• MusclePharm Multi V • MusclePharm Combat Protein Powder

• MusclePharm Fish Oil • MusclePharm 100% Whey

• Probiotics (Brand Recommendation: • MusclePharm 100% Isolate

Garden of Life or Ortho Biotic)
• MusclePharm Organic Plant-Based Protein

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PHASE 1 - FOUNDATION - NUTRITION PLAN
(WEEKS 1 - 4)
CALORIES
This program will put an extreme metabolic demand
on your body over the course of 12 weeks. As such,
elevate caloric intake during the first month of this
program, but keep your macros (protein, carbs, fats)
fairly balanced. That means roughly 40% of daily
calories from carbs 1g carbohydrate = 4 calories),
roughly 30% from protein (1g protein = 4 calories),
and 30% from fat (1g fat = 9 calories. Everyone caloric
demands will be different, so sticking to your macros
is a great way to stay on track. Building muscle
requires extra calories to support anabolic growth.
Maintaining muscle also means burning more calories
even at rest, so it is OK to gain weight during this
program. Don’t just add “filler” or “empty” calories;
avoid fast food and junk food. Make sure that for the
first month of the program you don’t let yourself get
hungry or workout on an empty stomach. Eat every
few hours to keep consistent metabolic function and
daily energy. Also, make sure you have a blend of all
macronutrients within an hour of your workouts.
FAT
Fat intake should be limited throughout this program
(30% of calories or less). Don’t let that percent fool
you; at 9 calories per gram, fat calories add up fast.
If you already eat fairly healthy, that means eating
no more fat than you probably do on a regular basis
Note: not all fats are objectively “bad” and unhealthy.
Instead, try changing where your dietary fat comes
from (see food list below containing healthier fats).
Avoid excess saturated fats, especially those from
animal-based products (butter, meat, etc). Fish is the
exception; fish fats and oils in fish meat can actually
help promote cardiovascular benefits and overall
health. Try substituting more fish and plant- based
fats in your diet.
WEEKS 1 - 4 CALORIES
DIETARY
GUIDELINES: HIGH
WORKOUT & NUTRITION GUIDE
PROTEIN
Protein intake will remain high throughout this program
(at least 25-30%) in order to maximize anabolic potential.
Aim for 1 gram of protein per pound of your goal weight.
For example, if you want to weight 185 pounds, your goal
is 185 grams of protein per day.
Protein can come from a variety of sources, but all
protein is not necessarily created equal. Protein is made
up of amino acids, which are considered the building
blocks of muscle mass.
The greater amount and diversity of amino acids
(especially essential amino acids), the more “complete”
the protein. See food list below for good protein sources.
You will likely need to rely an added supplemental
protein (whey protein, plant protein, BCAAs) during the
first 4 weeks on this routine. Make your post workout
protein shake a staple, and load it up with protein, fat,
and carbs.
CARBS
Carbohydrate will and should remain the primary
macronutrient of your caloric intake for the next few
months. Don’t be afraid of carbs; carbohydrate represents
your muscles’ most abundant source of energy and most
readily available source of fuel. Make sure a large portion
(about 40%) of your daily calories over the first month of
this routine come from some form of carbohydrate, but
monitor which type of carb you’re eating.
Simple carbs (sugar, sucrose, fructose, processed grains
etc) can add up and are easily stored as fat when eaten
in excessive amounts. Make most carbs throughout this
program complex carbs. That means with no added sugar
and minimally processed. Fruits, vegetables, grains,
potatoes, and legumes are all great complex carb options.
Like fats, carbs get a bad reputation. Again, be mindful
where they are coming from.
PROTEIN FAT CARBS
HIGH MODERATE HIGH
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PHASE 1 - FOUNDATION - SAMPLE MEAL GUIDE

YOUR CUSTOMIZED MACROS: 250C 50F 200P

MEAL 1 – Oatmeal (78C 21F 42P)

• 1 cup oats
• Mix in 1 scoop protein powder and 1 Tbs chia seeds
• Top with 1 Tbs nut butter and 1 cup fruit

MEAL 2 – Ground Turkey and Sweet Potato (39C 8F 26P)

• 4 oz ground turkey
• 5 oz baked sweet potato
• 2 cups veggies of choice

MEAL 3 – Chicken Sandwich (46C 7F 56P)

• 2 slices whole wheat or Ezekiel bread
• 8 oz chicken
• 2 cups veggies of choice/spinach/lettuce
• 2 Tbs. hummus

MEAL 4 – Chicken Stir Fry (91C 14F 59P)

• In a pan sauté 2 cups stir fry vegetables and 8 oz chicken
• Pour over 1 cup brown rice
• Top with 1/8 cup peanuts and liquid aminos

MEAL 5 – Chocolate Fudge Brownie (8C 9F 25P)

• In a microwavable bowl or mug, combine 1 scoop protein powder, 1 Tbs dark cocoa powder,
¼ tsp baking powder, 1/3 cup unsweetened almond milk
• Microwave 30 secs – 1 minute
• Top with ½ Tbs nut butter of choice

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PHASE 2 - STRENGTH - NUTRITION PLAN
(WEEKS 5 - 8)
CALORIES
Similar to last month, this month overall caloric intake
should be high, but not quite as high as it was during
the “building” phase of this program. Muscular size
and strength should peak during this phase, while diet
should be cleaned up a bit. Everyone is different, so
use your best judgment with your most recent weight
fluctuation and current results to gauge a reduction in
caloric consumption between 10 and 15% (less carbs
and fats for this phase).
Most of this can be achieved by simply eating a bit
“cleaner” ... less of the stuff you were trying to
avoid last month (unhealthy fats and simple carbs
specifically). By cutting those down, you’ll still feel
as high your still eating the same amount. Basically,
the “amount” of food you eat shouldn’t feel much
less, because the overall caloric density of your
food will decrease.
FAT
Fat intake will decrease this month, which will con-
tinue next month. Fat should represent about 20-25%
total calories. Remember, fat is still necessary and
important, but it is also important that you monitor
what type of fat your eating and where it comes from.
Keep it up with the healthy fats; it can seem compli-
cated but when in doubt, avoid the “saturated fats” in
the meat and dessert isles.
WEEKS 5 - 8 CALORIES
DIETARY
GUIDELINES: MODERATE
WORKOUT & NUTRITION GUIDE
PROTEIN
Protein is the only macronutrient that should remain
stable during the next 4 weeks, just as it should the rest
of the program. Even though you’re not “adding” protein
here, protein should represent a larger portion of total
caloric intake (around 30-35%).
Stick to your goal bodyweight in grams of protein per
day; your body will need it. With an extra day of training
during this phase (full body conditioning), protein will
make sure that your muscles can build, repair and heal
prior to your next workout. Make sure your post-workout
protein shake is still part of your routine, but maybe with
less calories this month.
CARBS
Like fats, carbs will also decrease during this phase of
the program, but not by a lot. As a result, don’t skimp out
on complex carbs or fiber. Simple carbs can still be eaten,
just limit them, and eat them pre or post workout to max-
imize their use most productively. Too much overall car-
bohydrate intake CAN lead to increase in storage of body
fat, but too much such simple carbs can also do the same
thing. Aim for about 35-40% total carbohydrate intake
PROTEIN FAT CARBS
HIGH MODERATE MODERATE
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PHASE 2 - STRENGTH - SAMPLE MEAL GUIDE

YOUR CUSTOMIZED MACROS: 230C 60F 200P

MEAL 1 – Egg Scramble + Toast (48C 12F 41P)

• 5 egg whites + 1 egg
• 1 cup veggies of choice
• 1 tsp coconut oil
• 2 slices whole grain bread

MEAL 2 – Chicken Quinoa Salad (48C 10F 46P)

• 6 oz chicken
• 1 cup cooked quinoa
• 2 cups shredded lettuce
• 2 Tbs Bolthouse Farms dressing

MEAL 3 – Turkey Rice Bowl (78C 15F 40P)

• Cook 1 cup rice
• Top with 6oz ground turkey + 1 cup veggies of choice
• Combine 1 Tbs Coconut aminos with ½ Tbs mustard and 4 drops of stevia to make a
“healthified” Asian-style dressing. Drizzle on top of rice bowl.

MEAL 4 – Taco Lettuce Cups/Taco Salad (22C 8F 38P)

• 2 cups romaine lettuce
Top with:
• 6 oz chicken
• ¼ cup black beans (or other beans of choice)
• ¼ cup salsa
• ¼ avocado
• Diced onion
• Chopped bell peppers

MEAL 5 – Protein Pancake (38C 16F 37P)

• Mash ½ banana, mix in 1 egg white, 1 scoop protein powder, and 1 tsp cinnamon.
Cook on a pan like you would any pancake! Top with 1 ½ Tbs nut butter and 1 cup
of berries.

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PHASE 3 - CUT - NUTRITION PLAN
(WEEKS 9 - 12)
CALORIES
During the last phase of the 12 weeks, we are in a
“cutting” phase; which sounds appropriate given
the reduction in calories once again during this
month. Use last month once again as a parameter
to help you determine roughly how dramatic your
reduction should be; another 10-15% should be
appropriate. That calorie reduction should come
from fat and carbs once again. Use these last 4
weeks to help you come up with an overall diet plan
that will work for you long term. It doesn’t have to
be quite as strict, but it also shouldn’t feel like you
have to miss out on much.
FAT
Fats will be at their lowest during this last stretch. It
is always easiest to decrease overall caloric intake by
decreasing fat intake since fat has by far the highest
calorie value of the macronutrients. Even “healthy
fats” are high in calories so do your best to limit those
too. Opt for “low fat” options of your favorite foods
and take it easy on the butter, dressing, and hot fudge.
More importantly, try to keep it to 15-20% of your total
calories.
WEEKS 9 - 12 CALORIES
DIETARY
GUIDELINES: MODERATE
WORKOUT & NUTRITION GUIDE
PROTEIN
Stick with what works; use this last month to determine
what’s realistic for you in terms of daily protein intake,
but keep it high. Refrain from doing anything dramat-
ic, but if it feels like you’re getting to much or too little
protein then make small adjustments. Either way, this
should not feel like a major stretch. In addition to helping
you lean out but retain muscle during this phase, protein
will help you feel fuller longer. If you get hungry, have
something small but with some protein in it. Protein
should be again around 35% and not exceed 40%. This is
A LOT for a normal person, but it isn’t if you’re working
out hard enough.
CARBS
Part of leaning out means burning a bit more calories and
consuming a bit less. A small reduction in carbs here can
go a long way. Go for more volume with your food than
more calories: adding in fiber with plenty of leafy greens
is a great place to start. At this point, hopefully you’ve
noticed your naturally eating more fruits and veggies.
Salads, steamed vegetables, and fresh fruit are the best
ways to add size to your plate without adding calories.
Just limit the fruit and sugar in your pre-workout coffee.
PROTEIN FAT CARBS
HIGH LOW LOW
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PHASE 3 - CUT - SAMPLE MEAL GUIDE

YOUR CUSTOMIZED MACROS: 185C 55F 200P

MEAL 1 – Protein Shake (35C 13F 32P)

In a blender combine-
• 1 cup unsweetened almond milk
• 1 scoop protein
• 1 banana
• 2 cups spinach
• 1 Tbs nut butter

MEAL 2 – Veggie Marinara Pasta (46C 9F 29P)

• 4 oz ground turkey
• 1 cup veggies of choice
• ¾ cup whole wheat pasta
• ½ cup marinara sauce

MEAL 3 – Chicken Salad (14C 15F 47P)

• 7 oz chicken
• 1 cup veggies of choice
• 1/8 cup mixed nuts
• 3 cups lettuce
• 2 Tbs Bolthouse Farms Dressing

MEAL 4 – Chicken, Rice, and Veggies (62C 6F 48P)

• 7 oz chicken
• 2/3 cup brown rice
• 2 cups veggies of choice

MEAL 5 – Greek Yogurt (25C 9F 34P)

• In a bowl combine 2/3 cup 0% fat Greek yogurt and 2/3 scoop protein powder
• Top with 1 Tbs. nut butter and 1 cup fruit

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WE LIVE THIS 12 WEEK CUT TRAINING WORKOUT & NUTRITION GUIDE

HEALTHY FOODS LIST: DIETARY OPTIONS

PROTEIN FAT CARBS SUPPLEMENTS

• EGGS • EGGS • OATMEAL • WHEY PROTEIN

ISOLATE
• EGG WHITES • OLIVE OIL • RICE CAKES
• PLANT PROTEIN
• CHICKEN • AVOCADO OIL • QUINOA
• PRE-WORKOUT
• FISH • COCONUT OIL • BERRIES
• BCAAs
• TURKEY • FISH OIL • BANANA

• LOW FAT OR NON FAT • NUTS • MELON

COTTAGE CHEESE
• NUT BUTTER • POTATOES
• SKIM MILK (SWEET OR REGULAR)
• SALMON
• NUT BUTTER • ORANGES
• AVOCADO
• GRASS FED LEAN BEEF • BLACK BEANS
• BEEF
• LEAFY GREENS

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WE LIVE THIS 12 WEEK CUT TRAINING WORKOUT & NUTRITION GUIDE

FOOD SWAPS
Thanks to macro tracking, you are able
to swap out foods you may not like for
something you do like without going off
track! [See “Macros” section for details
on tracking macros]. Here, we wanted
to provide you with some easy swaps in
case you want to change up your meals
throughout the week.
Carbs:
• 4oz sweet potato ~ ½ cup cooked
brown rice ~ ½ cup whole wheat pasta
• 1/3 cup oats ~ 1 slice of whole wheat bread
• 2 corn tortillas ~ 1 slice of whole wheat bread
Protein:
• 4oz chicken ~ 4oz tilapia
• 4oz turkey ~ 4oz salmon
• 1 scoop protein powder ~ 4 egg whites
Fat:
• ½ avocado ~ 1Tbs nut butter
• 1Tbs coconut oil ~ 1Tbs extra virgin olive oil

FREQUENTLY ASKED QUESTIONS

1. This is a lot of food! Am I supposed to eat everything even if I’m feeling full?

Try to eat what you can. We calculated your calories and created your meals based off of what
you should be eating to lose weight. However, if you’re feeling too full, definitely don’t force
yourself to finish everything.

2. Shoot!! I went off my plan and ate something bad! What should I do?

First of all, don’t think of any food as “bad”. Food is meant to be enjoyed and shouldn’t be
labeled as anything negative. Sure, some foods are more nutrient dense than others (such as
fruits and vegetables), but that doesn’t mean cookies shouldn’t be enjoyed every once and a
while too! That being said, if you ate something you weren’t “supposed to”, don’t stress! Just
hop back onto your plan with your next meal! Many times when people go “off track” they
throw in the towel and feel like they ruined all of their progress. This is NOT TRUE! However, if
you have that mentality and just go back to a poor diet and no exercise, then that will happen.
Instead, just enjoy the food you ate and get back to your normal healthy routine as soon as you
can!

3. Can I put spices on my food?

YES! While some of the recipes don’t tell you exactly what spices to use, feel free to use
anything to spice up your meals and make it more enjoyable for your specific taste buds!

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4. I’m eating healthy and exercising but I don’t notice any changes in my body, what am I doing
wrong?

Absolutely NOTHING! It takes a bit of time to notice physical changes in your body, but DON’T
give up! If you stop because you feel discouraged, you’ll only put yourself further away from
your goals. Also, don’t always focus on just the physical changes. Do you have more energy?
Are you getting stronger? Is your endurance increasing? Is your mood getting better? Being
healthy provides far more benefits than just physical ones so try to focus on other changes as
well! Just keep following your plan and I promise the changes will come!

5. Oh no! The scale went UP this week! Did I gain fat?

NO! If you’re following your plan, you most definitely did not gain fat. The scale can fluctuate for
many reasons. Some reasons why your weight may increase are –

• You weighed yourself later in the day than usual - I recommend weighing
yourself first thing in the morning on an empty stomach

• You ate a bigger meal the night before - although the meal may have been on
your plan, some foods (such as huge salads) have more volume then other
meals which means it may make the scale weight higher the next morning, but
that is not fat! It will go away once your body fully digests it.

• You had your treat meal the night before – when you go out to eat and have a
meal that isn’t quite as healthy for you, they are usually packed with a lot more
sodium. This causes you to hold onto water weight. While this is not fat, this
water weight may make you feel a bit “softer” and cause you to gain some
temporary weight that will soon go away.

• You are stressed or haven’t been sleeping well – If your stress levels are high,
your cortisol will increase. Cortisol is your “stress” hormone and will cause you
to hold onto water weight. Again, this isn’t fat, but make sure you do things
such as yoga, self care, and get PLENTY of sleep in order to make sure your
cortisol levels come back down.

• You didn’t drink enough water yesterday – You need to really make sure you
drink at least half of your body weight in ounces of water every day! I personally
drink more than a gallon a day. If you don’t drink enough water, you body will
actually hold on to the water it does have inside and cause the scale to rise.
However, if you drink enough water, it will flush that excess water away and
your weight will go back to normal.

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WE LIVE THIS 12 WEEK CUT TRAINING WORKOUT & NUTRITION GUIDE

6. What time should I eat my meals?

The majority of you will have 5 meals a day. This may seem like a lot of food and you might
not be used to having to fit 5 different meals in one day, so meal timing might be tricky at
first. Realistically, you should eat when you’re hungry. For us, this is what our eating schedule
usually looks like:

• 8AM – Meal 1
• 11AM – Meal 2
• 2 PM – Meal 3
• 5 PM – Meal 4
• 7:30PM – Meal 5

Again, this is just what we like to do, but do what works for you and your schedule! Also, if you
are unable to eat 5 times a day, then feel free to combine some of your meals! For example, you
can combine meals 1 and 2 or meals 2 and 3 and just have one larger meal instead! This way
you’ll be eating only 4 meals a day. That’s totally fine! You want this meal plan to work for your
lifestyle so make any adjustments you may need.

7. What can I eat for my treat meal?

Every Saturday you get to have a treat meal. Again, this is one treat MEAL, not a full out treat
DAY! This means, that you will swap out one of your meals for something that isn’t on your
plan. Use this time to go out with family or friends and really enjoy yourself! For example,
instead of Meal 5, you may want to get frozen yogurt or instead of Meal 1 you might decide to
go out to brunch with your friends. Whatever you decide, enjoy it, but remember your goals!
Also, if your family wants to get dinner on a different day during the week, feel free to swap
that Saturday treat meal with that family meal and just stay on your plan Saturday instead.

8. There are 3 days of meals on my plan, what day am I supposed to follow?

We gave you 3 different days so you have options! Usually with meal guides you are only given
1 day to follow for the entirety of the plan. However, we didn’t want you to get bored, so we
created 3 different versions using your same macros. This means that you can follow any day
you want! For example if you like the meals on Day 1 the best, then feel free to eat those meals
every day if you want! Or if you like a variety you can rotate through the days and eat Day 1 one
day, then Day 2 the next, then Day 3 the next and keep rotating like that. Whatever works for
you! All three days are created with the same set macros that we calculated for you, so you
have freedom of what days you want to follow and how you want to follow them! Side note-
after your 2nd check in you will be getting a new meal plan to follow for the last 2 weeks. That
meal plan will be a bit stricter and will only be one day of meals for you to follow to really get
you into the best shape for your final check in!

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9. I really don’t like a certain meal on my meal plan, do I have to eat it?

Nope! Following macros means that you can swap out foods you don’t like with foods that have
a similar macro profile (like we mentioned above in the Macro section). For example, say you
have ½ cup of oatmeal on your meal plan. The macros for this are 27C 3F 5P. Maybe you’re not
a huge fan of oatmeal and want to trade it out for something else. You can easily exchange this
½ cup of oats for a banana with ½ Tbs peanut butter! The macros for this are 29C 4F and 3P
which is almost identical to the oatmeal! As we mentioned earlier, we like to use My Fitness Pal
to track our food and find swaps! We give you your macros so that you don’t get tired of food
and feel restricted. If there are foods on your meal plan that you truly don’t enjoy, play around
with other food options and see what else you can eat instead! If you want any help with finding
food substitutes, you can feel free to email us and we will definitely help you out 

10. Always remember why you started.

Throughout these next 4 weeks you are going to experience highs and lows. Becoming
healthier isn’t always easy. There are going to be times that make you want to give up and
revert back to poor habits. Don’t do this! Think of why you started and remember that the
benefits of living a healthy lifestyle far outweigh any temporary challenges that you may be
facing. You CAN do this, and 4 weeks from now you will be thanking yourself that you did!

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