Lifestyle Cut Diet

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The Liestyle Cut DietThe Final Diet Youll Ever Need to Be Lean and Healthy Forever!

By Derek Charlebois

with Marc Lobliner and Chuck Rudolph, MEd, RD


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W W W . S C I V A T I O N . C O M

W W W . L I F E S T Y L E C U T D I E T . C O M

W W W . D I E T S B Y C H U C K . C O M

Copyright 2007 Scivation, Inc. All rights reserved. No duplication or reproduction o The Liestyle Cut DietThe Final Diet Youll Ever Need to Be Lean and Healthy Forever! is allowed in any orm without writtenpermission rom Scivation, Inc. The opinions expressed are not necessarily the opinions o Scivation, Inc. Noclaim or opinion in this guide is intended to be , nor should be construed to be, medical advice. Please consult

with a healthcare proessional beore starting any diet or exercise program. The ood and drug administrationhas not evaluated any o the claims made in this book. The inormation or products mentioned in this bookare not intended to diagnose, treat, cure or prevent any disease. The respective authors o the book and Sciva-tion, Inc. make no representations about the suitability o the inormation contained in this guide or anypurpose. The entire risk arising out o the use o its contents remains with the recipient. In no event shall therespective authors o this book and or Scivation, Inc. be liable or any direct, consequential, incidental, special,punitive or other damages whatsoever. By reading and ollowing the principles in this guide, you acknowledgethat you have read, understand and agree to be bound by these terms and conditions.


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Table o Contents

Chapter 1:Eat To Live And Live To Eat

Chapter 2:Why The Liestyle Cut Diet Works

Chapter 3:The Keys To Burning Fat All Day Long

Chapter 4: Liestyle Workout Nutrition & Supplements

Chapter 5:Liestyle Workout

Chapter 6:Training Essentials

Chapter 7:The Blueprint For Your Liestyle Diet

Chapter 8:High Perormance Nutrient Selection

Chapter 9:The Authors


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The cut diet outlined in Game Over - The FinalShowtime Cut Diet Youll Ever Need is geared towardcompetitive bodybuilders preparing to get on-stage or acompetition. For the average tness enthusiast, this diet maynot be practical to ollow. Thereore, Scivation has outlinedThe Liestyle Diet or those not looking to get on stage but stillwanting to lose at and maintain a lean physique.

The Big Letdown

It seems like everyday a new diet ad pops up. The thingall o these diets have in common is one word, FAD, acatchy little strategy guaranteed to melt that at o o your

1ChapterEat To Live And Live To Eat


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body. There are so many new diet ads that we have lost count.Yet while the diets dont stay around long, people do get resultsollowing them. People do lose weight. Then why do they ail?Most diets will work at least short term, but who wants to livetheir lie depriving themselves o the oods they love? And iyou dont mind deprivation, which diet is right or you? Whatis the nal answer or healthy at loss that you can stick with?

In 1998, Americans consumed $1,104,000,000 worth obagels. This is just one carb ood and i a diet is asking peopleto give up a ood they obviously love very dearly, will they

stick to it? No way! This is why the low-carb ood market hastaken a serious dive. At the other end o the dieting spectrum, alow-at diet causes a persons blood sugar levels to fuctuate,having an impact on their mood and appetite, making themcranky and hungry all the time. Who wants to live like that? Whowants to ollow an extreme diet that deprives you o an entire

macronutrient like carbs or at? A more practical diet would beone that allows you to eat a balanced diet o proteins, carbs andats, while still losing at, being healthy, and enjoying lie.

Diet is mainly about calories in and calories out. The


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main roadblock in dieting success is nding a diet you can stickto that will work long term. I you hate ollowing a specic diet,then you will not ollow it long term, and then you are backat square one. Below, we will lay out the diet principles thathave been successul or many o our clients and us personallyat not only improving appearance and sel esteem, but alsodramatically improving health. I getting lean and stillenjoying lie are two things you are interested in, read on, thisbook might change your lie. This is no dieting ad, this is aLIFESTYLE!


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The Liestyle Cut Diet works because it is built to tyour schedule and needs. You are allowed to eat various oodswithout having to count every calorie. Dieting is very stressulas is without trying to calculate every single calorie you eat.Instead The Liestyle Cut Diet counts servings o oods,which makes meal planning much easier. We recommend thatyou measure your ood the rst two weeks to teach yourselwhat a serving really is. Soon you may not need to measure

everything because you will know how much o a certain ooda serving is.

The key to The Liestyle Diet is it MUST work with yourschedule. We ask you to give us 85% eort to ollow the simple,

2ChapterWhy The Liestyle Cut Diet Works


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delicious meal plans and you take 15% or yoursel. Meaningthat when Friday night comes around and you want to go outand have dinner with your riends/amily, YOU GO DO ITand not stress or worry about the meal plans. All we ask is thatthe next day, take the dog or just yoursel or a 15-20 minutewalk and get right back on track. We never want the meal plansto interere with your daily liestyle.

Another example; say Sunday morning you wantpancakes, eggs, bacon and hash browns. By all means, have it.

Just do not think you have to starve and not eat the rest o the

day to make up or the larger breakast. This is the last thingyou want to do. Your job is to get right back on track and getthat second meal in as planned.

Starving is not the answer. When you starve yoursel ororget to eat, your body senses this and slows down your

metabolic rate because it thinks it does not have the calories itneeds to survive. The bodys goal is to survive. So when it sensesstarvation mode, it simply slows everything down to preserveenergy stores, such as at tissue. This means that at burning isslowed down to preserve energy. The goal o The Liestyle Cut


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Diet is to keep the body cranking and burning calories. Everytime you eat, your body has no choice but to burn calories todigest the oods. That is why we promote eating small mealsmore requently. It promotes the constant burning o at.

By eating small, requent meals, you create a small insulin

spike. By eating inrequent, higher calorie meals, you cause alarger insulin spike that can result in a blood glucose crash thathalts at loss. We want to keep insulin levels steady throughoutthe day. By eating smaller, more requent meals, insulin levelsremain stable and you keep your metabolism revving because

your body is like a urnacei you dont keep coal in it, itllstop burning.

We also always include at with our meals. Whenyou eat at with any meal, especially one containingcarbohydrates, it reduces gastric emptying and allows your

body release insulin at a much slower and steady rate thaneating carbohydrates alone. Lets look at these Keys to DietingSuccess more closely.


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Calorie Control

Even though you will probably eatmore on this diet than any diet you have ever used

beore, the biggest actor in a diet is calories inversus calories out with macronutrient manipulation.

Do not skip meals. Skipping meals can drasticallyreduce your blood sugar levels and make you crave sweetslater on.

YOU MUST EAT TO LOSE WEIGHT.Starving yoursel may get you to lose a ew quick pounds, butthe repercussion o not eating and providing the body withessential nutrients will lead to an unhealthy liestyle. When you

3ChapterThe Keys To Burning Fat All Day Long


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do not eat, the body senses that there is no nutrition and its jobnow becomes to Survive. It will slow down your metabolicrate and begin to eat away lean muscle tissue. This makes itextremely dicult to lose body at once you begin to eat again.

Be aware o portion sizes o your ood selections.One serving o spaghetti is cup AFTER COOKED. Mostrestaurants provide 4-5 servings per plate. The key is eatinguntil you are CONTENT, not until you are FULL.

Insulin Control

Insulin is reerred to as the storage hormone becauseits job is to activate transportation o nutrients (i.e. carbs andat) into cells and to turn o the burning o nutrients. Whenyou eat carbs, blood glucose levels rise, which the body doesnot like. In order to bring blood glucose levels back into

normal range, the pancreas secretes insulin, which signals cellsto increase the uptake o glucose rom the blood into them.During this time, at burning is blunted. Thereore we wantto control insulin levels to keep at burning elevated. Keys todoing this are:


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Eat ve to six small meals per day: Large meals cancreate enormous an insulin spike, which can cause yourbody to store at. Small meals create a much smaller, morecontrolled insulin release thus less at storage and more at loss.

Never skip a meal: We dont care i meal one was at

the local buet and you ate until you had to unbutton yourpants. Do not skip your second meal! Keep the motor revving.

Eat good at with every meal, especiallycarbohydrate meals.

Do not combine carbohydrates and protein alone,this elicits the highest insulin response. For example, a cup ooatmeal has a moderate insulin response but when youcombine oatmeal with whey protein, you get a much higherresponse. I you do combine these, be sure to add a at source.

Acidity Control

We are talking about controlling the acidity o your meals.

Why is this important and how can it be accomplished?


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Your bodys pH level is slightly alkaline, with anormal range o 7.36 to 7.44. To maintain optimal health and

results, you should attempt to keep your body in an alkaline

state through diet. An imbalanced diet high in acidic oods

can make your body acidic. This can deplete the body o

alkaline minerals such as sodium, potassium,magnesium, and calcium, making you more prone to chronic and

degenerative diseases and potentially disrupting nutrient

absorption.

Add at to your meals! For example, when you

eat a meal like oatmeal and egg whites, you are eating a

very acidic meal. But when you put raisins and almonds in

your oatmeal and have some steamed vegetables with it,

you are lowering the acidity o that meal dramatically. All

o the Liestyle Cut Diet meals keep this actor in mind.

When you cannot add at or vegetables to your meals,add two to ve grams o L-Glutamine. This will lower the

acidity o your meal to keep you in a more alkaline state.


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What are some Alkaline Foods?

VegetablesAsparagusArtichokes

CabbageLettuceOnionCaulifowerRadishWatercress

SpinachGreen BeansCeleryCucumberBroccoli

FruitsGraperuitBanana

LemonTomatoWatermelon(neutral)

Nuts & Seeds

AlmondsPumpkinSunfowerSesameFlax

Fats & OilsAvocadoHemp

FlaxOliveEvening PrimroseBorage

General Guidelines: Stick to salads, resh vegetables and healthynuts and oils. Try to consume at least two to three liters oclean, pure water daily.


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Hydration Control

You should drink plenty o water everyday. Try to drinkeight glasses (or 64 oz.) o water per day. The benets o drink-ing provide optimal hydration as well as a eeling o ullnesswithout added calories.

Quality Control

Choose resh, wholesome oods over pre-packaged,

processed oods. Packaged oods are loaded with preserva-tives, especially sodium and saturated ats, and oten have highamounts o sugars, such as high ructose corn syrup. You willbe amazed at how ast you can lose at just by packing mealsrom home rather than purchasing ast ood or packaged oods.You also will save a lot o money!

Eat one to two ruit servings and three to ve vegetableserving everyday. Fruits and vegetables are packed with ber,antioxidants, vitamins and minerals. One serving o vegetables


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is one-hal o a cup unless leay. One serving o leay vegeta-bles is one cup. Fruits and vegetables provide nutrient densecalories and healthy ber.

Now with an understanding on the principles and keys to TheLiestyle Cut Diet, lets discuss nutrition.

What Is Nutrition?

Nutrition is the science o oods and nutrients and theiractions within the body (including ingestion, digestion, ab-

sorption, transportation, utilization and excretion). Nutritionhas played a signicant role in your lie, even beore birth, andwill continue to aect your lie in major ways depending onthe oods you select.

Food Selections People decide what to eat and whento eat oten based on social motives rather than onawareness o nutritional importance to their health. Theollowing are various behavioral/social motives or oodselections:


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1. Body weight and personal image Some people selectcertain oods and supplements that they believe will improvetheir physical appearance and avoid oods they eel might bedetrimental. These decisions can be benecial when basedon sound nutrition and exercise inormation, but can be thereverse i based on quick xes and ads with no backing.

2. Availability, convenience and economy Peopleeat oods that are accessible, quick and easy to prepare andwithin their nancial means. With todays daily stressors (work,children, nances, personal appearance, etc), quick and easyselections outweigh healthy nutrition selections all the time.

3. Social interactions Many people enjoy eating withriends. Meals are social events and the sharing o ood is parto hospitality.

4. Emotional comort Many people eat in responseto stress or emotional stimuli. Eating in response to emotionsand/or stress can lead to overeating and increased weight gain.

5. Personal preerence People like certain oods basedon favor and taste.

6. Habits Certain oods are selected based on habit.People will eat cereal every morning or breakast based on


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habit. Eating a amiliar ood and not having to make anydecisions can be easy/less stressul and comorting.

7. Ethnic heritage or tradition One o the strongestinfuences on ood selections. Dierent ethnic backgroundshave staple oods that they use in their main dishes.

8. Positive and negative association People tend to like

oods that were related to a un or happy moment in their lie.On the other hand, they may not like a ood because it madethem sick or they ate it while they were sick.

9. Values Food selections that may refect onesreligious belies, political views or environmental concerns.

FOODS vs. NUTRIENTS = ENERGY

Foods are products derived orm plants and animalsthat can be consumed by the body to provide nutrientsor maintenance o lie and the growth and repair o

tissues. Nutrients are the chemical compounds obtained romood and used by the body to provide energy, structuralmaterials and regulating agents to support growth, maintenanceand repair o the bodys tissues and organs.


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ENERGY is the capacity to do work. The energy romood is chemical energy. The body can convert this chemicalenergy into mechanical, electrical and heat energy.

The Six Essential Nutrients

The body can make some nutrients, but it cannot makeall o the nutrients it needs or sucient amounts o some nu-trients; these nutrients are called essential nutrients. Essentialnutrients must be consumed through ones diet in order tomeet the bodys needs; the body must obtain these nutrientsrom oods. The nutrients that ood must supply are called ES-SENTIAL NUTRIENTS.

There are six classes of essential nutrients:

Carbohydrates Fats/Lipids

Proteins Water

Minerals Vitamins


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Macronutrients: Carbs, Protein, and Fats

This section will tell you why we use these nutrients, what theyare or, and educate you on the dierence within the catego-ries.

Carbohydrates Types = Simple, Complex and Fiber. Primary Function = Supply energy to body. Immediate energy source. Only uel useable by brain & blood cells.

Primary uel or muscles during high intensity exercise. Long chains o sugar units.

Simple Carbohydrates

Only one to two sugar units in length.

Monosaccharides & Disaccharides. Make oods sweet. Digested and absorbed quickly which leads

to highblood glucose levels (large insulin spike) and


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conversion o ood to at in the liver. Examples = Table sugar, candy, sodas, high ructose

corn syrup, ruits, honey.

Complex (starchy) Carbohydrates

Chains o many sugar units (10s to 1000s in length). Digested and absorbed slowly which leads to healthyblood glucose levels (normal insulin response) andconversion o ood energy or the body.

Whole grains, oatmeal, bran, potatoes, wheat/wholegrain bread/pastas.

Dietary Fiber

A type o carbohydrate but cannot be digested by thehuman gut nor does it provide any energy o which tospeak.

Among its protective qualities, it helps soten stool andencourages normal eliminations (healthy bowelmovements).

Fiber rich diets also promote a eeling o ullness,


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which is very benecial or those looking to drop a ewexcess pounds.

Fiber has been linked to a reduction in heart attacks,strokes, colon cancer and diabetes.

Two Types o Dietary Fiber:

Soluble o Dissolves in water & can be broken down by bacteria

in the large intestine. o Slows down glucose absorption and binds up

cholesterol molecules.

o Sources o soluble ber are: Fruits, Vegetables, Oats,Barley, Legumes.

o Benets: Slower release o glucose into bloodstream. Slower stomach emptying (increased eeling o

ullness). Reduces absorption o dietary cholesterol.

Insoluble o Does not dissolve in water and can not be broken

down by bacteria in the large intestine.


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o

Binds water into the eces, making it soter & bulkierso that it passes quickly & easily through thedigestion system.

o Sources o insoluble ber are: wheat bran, whole grainbreads, whole grain cereals, cabbage, carrots, brusselsprouts.

o Benets: Prevents constipation, hemorrhoids &

diverticulitis. Binds up carcinogens, reducing exposure to

them.

BOTH orms o ber reduce atty acid absorption (de-creasing risk o CVD) and reduce the risk o Colon/Rectal can-cer. However, extremely high dietary ber intake (more than40 grams per day) can also lead to health problems includingchronic diarrhea & diculties in dietary nutrient absorption.

Carbohydrate Selection Tips and Recommendations

1. Select oods high in ber like whole grains, oats andbran.


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2. Eat starchy carbs (breads, pastas, cereals, rice, etc)earlier in the day beore three PM.3. Eat brous vegetable carbs (broccoli, asparagus,

spinach, green beans, lettuce, tomato, cucumber, etc) in placeo starchy carbs ater three PM.

4. Carbs provide our calories per gram.

5. Limit intake o simple sugars/sweets, ruit drinks andsodas.

6. Consume one to two ruit servings per day.7. When eating any carbohydrate (simple or complex), it

is benecial to add one to two servings o good ats (al-monds, peanut butter, avocado, fax oil, reduced atdressing) to reduce insulin release. Fats will bind withcarbohydrates in the stomach and release smalleramounts into the intestine. This smaller (bolus) amounto digested good carbs will indicate a smaller need orinsulin. Thereore, reducing chances o excess at storage.

Proteins

These nutrients serve as structural building blocks andthe work horses in body chemistry.


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They are only used as a source o energy whenalternative sources are not adequately available - veryinecient conversion to glucose!

Functions o Protein in the Body: o Structural Components o Body (esp. Muscle, Bone). o Enzymes (workhorses o body chemistry).

o Hormones (communication). o Antibodies (immunity). o Emergency source o energy. o Help maintain body fuid balance.

Made up o NITROGEN containing subunits called

AMINO ACIDS. There are 20 total amino acids.

9 o the 20 amino acids are essential: Histidine,Isoleucine, Phenylalanine, Methionine, Leucine,Threonine, Valine, Lysine, and Tryptophan

Protein QualityComplete vs. Incomplete

COMPLETE PROTEINS o Contain all the essential amino acids in adequate

amounts.


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o

Good sources include: Lean meat, boneless/skinlesschicken breast, resh sh, egg white, cheese, milk, soy.

INCOMPLETE PROTEINS: o Lacking in one or more o the essential amino acids. o Least present essential amino acid (relatively) is the

Limiting Factor in protein synthesis.

o Complimentary Proteins (need to mix & match to getcorrect quantities and balance).

Examples: o wheat bread/peanut butter

o beans/rice

Protein Selection Tips and Recommendations

1. Select lean meats such as halibut, tilapia, boneless/skinless chicken breast (white meat), lean turkey breast,egg whites and whey protein.

2. Necessary or building lean muscle tissue.3. Protein provides 4 calories per gram.4. Protein needs vary based on activity levels; 0.8 grams

per kg body weight in normal people and 1.2 2.2 grams perkg body weight in athletes.


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5. I on a high protein diet, it is essential to stayhydrated. Dehydration and increased protein intakecan cause the kidneys to over work themselves.

Fats / Lipids

These nutrients represent the most concentrated source

o energy. They are a necessary nutrient in the body, only excesses

should be avoided!

Functions o Fat in Body: o Storage o Energy.

o Absorption o Fat-Soluble Vitamins. o Adding Flavor & Texture to Food.

o Structural Components o Hormones.

o Structural Components o Cell Membranes.

o Insulation o Body.

o Cushioning o Body.

Triglycerides o 95% o all stored lipids in the body


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o

90% o at weight in oods. o Function = Stored Energy

Three TYPES o TRIGLYCERIDES

Saturatedo All hydrogen bonding locations are lled.

o No carbons are double bonded. o More stable so solid at room temperature. o Common in red meats, whole milk, cheese, butter, ice

cream.

o Causes increases in LDL production! (the badcholesterol)

Monounsaturated o All hydrogen bonding locations are lled except

ONE. o One pair o carbons is double bonded. o Sources: olive & canola oil, avocados, almonds,

peanut butter. o Reduces total blood cholesterol, LDL, and blood

triglyceride levels. (Reducing risk o heart disease,


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stroke, and some cancers!)o Increases HDL levels - MOST EFFECTIVE FORPROMOTING CARDIOVASCULAR HEALTH!

Polyunsaturated o Multiple hydrogen bonding locations are open. o Multiple double bonds are present.

o Unstable so liquid at room temperature. o Sources: Corn & sunfower oils, soy, walnuts, sh,

and dark green leay vegetables. o Reduces total blood cholesterol, LDL, and blood

triglyceride levels. (Reducing risk o heart disease,stroke, and some cancers!)

Two Essential Fatty Acids (BOTH are polyunsaturated)

Omega-6 Fatty Acids (AKA Linoleic Acid) o Common sources include vegetable oils, seeds, nuts,

and whole grains. o Commonly ound in margarine, mayonnaise, and

salad dressings. Omega-3 Fatty Acids (AKA Linolenic Acid) o Common sources are sh and sh oils.


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o

This one is where decits usually occur! Functions: o Same as other polyunsaturates, but also aect growth

in inants and proper unctioning o nerves and cellmembranes.

Decits: o Can lead to growth retardation decreased reproduc-

tive unction, kidney/liver ailure.

Fat Selection Tips and Recommendations

1. Select lean ats rich in omega 3 and omega 6 attyacids such as sh oil, olive & canola oil, avocados,almonds, peanut butter, nuts, etc.

2. Total calories per day rom at should not exceed30%3. No more than 7% o total ats rom saturated

sources - red meats, whole milk, cheese, butter, ice cream.4. Select ood low in Cholesterol 300mg o cholesterol

or less per day.5. Select Salad dressing that are Light and made with

canola oil, olive oil, or safower oil.


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Simple Ways to Reduce Fat Consumption

Prepare meatless main dishes or those containing onlysmall amounts o meat.

Use skinless chicken & turkey.

Bake, barbecue, broil, steam, roast, or stew meats ratherthan rying.

Use lean cuts o meat and trim o visible at. Drink non-at milk.

Limit creamy spreads and dressings (substitute vinaigerettes).

Avoid cooking with lard or tropical oils (palm &coconut).

Skim the at o the top o soups (they naturallydissociate & foat at the top).

Use tomatoes, onions, peppers, garlic, etc. to add favorto sauces instead o butter, creams, or cheeses.


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Carbophobia (Fear o Carbohydrates)Do Carbohydrates Make You Fat?Or is it the Type o Carbohydrate that Make you Fat?

Low Carb, NO Carbs, Good Carbs, Bad Carbs That seems tobe the slogan or all dieters nowadays. Everybody wants the quick x.So what do we do? Who do we listen to? Well research has indicatedthat there are so called Good Carbs and Bad Carbs. What helps us todistinguish between a good carb or bad carb is whats called the glycemiceect o ood.

What is Glycemic Eect o Food?

The glycemic eect o ood is a measure o the extent to which

a ood, as compared to pure glucose (given a score o 100), raises bloodsugar concentrations and elicits and insulin response. The glycemiceect indicates how ast glucose is absorbed ater a person eats a particularood, how high blood glucose rises, and how quickly it returns to normal.The best carbs to take in to reduce excessive at storage are slow digest-

ing/absorbing carbs. Slow absorbing carbs will give a low to mild rise inblood glucose and a smooth return to normal blood glucose levels (lowinsulin response = low glycemic eect). The undesirable carbs produce aSURGE in blood glucose, a major insulin response and then an overreac-tion that plunges blood glucose down (this is what causes the lethargy or


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sluggishness you eel ater eating a meal with high GI carbs).Most relevant to real lie, a oods glycemic eect diers

depending on whether it is eaten alone or as part o a meal. Also,eating requent, small meals spreads glucose absorption throughout theday and thus oers similar metabolic advantages to eating oods with a lowglycemic eect. The reason that using the glycemic index in mealplanning is popular with some dietitians is that this diet can reduce

insulin secretion and improve glucose and at metabolism. Inaddition, meal plans designed using Low GI oods have also been related toprevention o heart disease and diabetes as well as preventing obesity.Slow digesting and high ber carbs prolong the presence o oods inthe digestive track, increase the sensation o ullness and reduce insulinresponse. The lower the insulin response, the less insulin is produced,leading to better weight control. In contrast, high GI oods will cause

a large insulin response or spike, causing increased cravings, low bloodsugar and overeating.

Why is the Glycemic Eect o Food Important to Understand?

The theory behind the Glycemic Eect o Food is to utilize oods

(Low Glycemic Index Foods) that can support healthy blood glucose bybalancing insulin response naturally. Your body perorms best when yourblood sugar is kept relatively constant. I your blood sugar drops toolow, you become lethargic and/or experience increased hunger, nausea,agitation, headaches and sweet cravings. On the other hand, i it goes too


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high, your brain signals your pancreas to secrete more insulin. Insulinbrings your blood sugar back down, but primarily by converting the ex-cess sugar to stored at. In addition to this high blood glucose is the actthat the greater the increase in insulin output the more likely it will drivedown blood glucose leading to low blood glucose levels then the viscouscycle continues unless stopped. Thereore, when you eat oods that causea large and rapid glycemic response, you may eel an initial elevation in

energy and mood as your blood sugar rises, but this is ollowed by a cycleo increased at storage, lethargy, and unstoppable ood cravings!How Can Understanding and Selecting Low GI Foods Help Me Lose Fat?

As stated, one o the most eective ways to reduce body at andcontrol insulin balance is by eating 5-6 small meals throughout the day

combined with physical activity (such as resistance training and someorm o cardio). Small, requent meals also increase the thermic eect oood as well as prevent the body rom going into starvation mode. Thinko it as every time you eat nutrient dense and low GI oods, your bodyhas to burn calories to digest the oods. Hence, the more requently youeat, the more you balanced your insulin levels and the more calories youburn.

Many people think that all they have to do is starve themselvesand they will lose weight. That is true to an extent. What happens whenyou do not eed your body, it senses a need to preserve itsel. Over time,it slows down its metabolic rate and begins to eed on muscle tissueand body at at a very slow rate. On a worse note, when you decide to


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begin to eat again, your metabolic rate is so slow that any excess caloricintake will be stored VERY EASILY as body at. The current science alsoagrees there should be a larger portion o carbohydrates mixed with moremoderate amounts o protein and especially at. The glycemic indexallows us to more eectively evaluate our nutrition plan ocusing on thequality o carbohydrates. For those who incorporate a larger amount olow glycemic oods, will be rewarded with a slow and steady release o

glucose keeping insulin levels in check and lowering body at.Are there Ways to Lower the GI o Foods that I like that are High GI?

1. FATS: Fats slow gastric emptying and slows the absorption oood. I absorption into the small intestine is slowed, the insulin responsewill be low. Any time you add ats to a meal it will lower the GI o themeal.

2. FIBER: Vegetables anyone? Fiber is a complex structure thattakes a long time or the body to break down and absorb. Some beris indigestible by the body. Soluble ber ound in oats & grains, ruits,and gums are ideal. As they dissolve they gel up in the stomach and slowdown gastric emptying reducing the insulin response.

3. COMBINING CARBS: You can also lower the total GI o

a meal by combining high glycemic carbs with low glycemic carbs. Forexample i you ate a baked potato (High GI) and then ate around thesame amount o steamed broccoli (Low GI), the total GI o the mealwould be much lower than i you just ate the baked potato.


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A ew pointers to about the benefts o LOW GI oods:

To balance blood sugar levels and reduce drastic insulinspikes, eat smaller more requent balanced meals.

Each carbohydrate in your meals must be combinedwith a quality at source and some sort o vegetable.

You should not have a diet too low in at. The wholecraze over high at, high protein diets are to decreasespikes in insulin and to lower the GI index o oods andmeals. Just make sure you are selecting HEALTHY atssuch as avocado, fax/enova oil, peanut butter, almonds,walnuts, REDUCED FAT dressing, canola oil and olive

oil. Low GI diets help people lose body at and controlweight.

Low GI diets increase the bodys sensitivity to insulin. Low GI carbs reduce the risk o heart disease.

Low GI carbs reduce blood cholesterol levels.

Low GI carbs reduce hunger and keep you uller orlonger periods o time. Low GI carbs provide long lasting energy so you arealert all day long.


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Glycemic Index o some Common FoodsI dextrose gets a score o 100, what does that mean or

other oods and their score? Well, brown rice is assigned anindex number o 55, which means brown rice raises blood glu-cose levels 55 percent as much as pure glucose. In general, oods

below 55 are considered low glycemic index oods, 55-70 rep-resents mid-glycemic index oods and over 70 are consideredhigh glycemic oods. The ollowing oods are listed as Low GI,Moderate GI and High GI.

Low GI (55 or less)

Breads:100% stone ground whole wheatHeavy mixed grainPumpernickel

Cereal:All Bran Bran Buds with PsylliumOatmeal Oat BranMuesli


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Grains:Parboiled or converted rice BarleyBulgar Pasta/noodles

Fruits:Apple Peaches

Banana StrawberriesOrange Grapes

Vegetables:Broccoli Lettuce

Cabbage MushroomsCarrots Green peas

Pastas:Whole wheat pasta White spaghettiLinguini Macaroni

Rice and Grains:

Brown Rice White rice

Barely Buckwheat


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Others:

Sweet potato Yam

Legumes Lentils

Chickpeas Kidney beans

Split peas Soy beans

Baked beans Fructose

Milk Whole and Non Fat YogurtHoney Peanuts

Walnuts Cashews

Medium GI (56-69)

Breads:

Whole wheat Rye

Pita Taco shell

Cereal:Grapenuts Shredded WheatRaisin Bran Cream o WheatSpecial K


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Rice & Grains:Basmati rice CouscousCorn mealOther:Potato, new/white Sweet cornPopcorn Black bean soupGreen pea soupGrains:Parboiled or converted rice BarleyBulgar Pasta/noodles

Fruits:Papaya KuiwiRaisins MangoPineappleVegetables:

Corn BeetsPastas:Whole wheat pasta White spaghettiLinguini Macaroni


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High GI (70 or more)Breads:White bread Kaiser rollBagel, white

Cereal:Bran fakes Corn fakesRice Krispies Cheerios

Rice & Grains:

Short-grain rice Wild RiceInstant Rice Glutinous Rice

Other:Glucose SucroseCandy Gatorade

Soda Coke, Pepsi Potato, baking (Russet)French ries PretzelsRice cakes Soda crackersPancake syrup Jelly beans


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Food Cravings, Lack o Energy, and Frequent illness:Can it be related to stress?

Can it be the reason I gain weight?

Stress has become an everyday word in our society. Howmany times have you said or heard Boy, what a stressul dayI had, or I have been so stressed out lately. How oten toodo you shovel a sandwich down your mouth while typing ane-mail or nishing a report. Then 15 minutes later eel bloated,stued and tired?

The term stress describes any alteration or interruption

in your lie, be it physical, emotional or psychological. Manyo us recognize stress as a negative eeling such as meeting adeadline or work, nancial concerns, relationships, childrenand the list goes on. Anxiety, the unknown, ear, rustration,anger, and tension are the eelings we most oten associate withstress.

The act is, stress can also be experienced rom a positivestimulus such as getting married, buying your rst car or rsthouse, witnessing your child graduate rom high school. Evenwhen your body responds to an illness, it undergoes stress.


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What we do not realize is that repetitive tension and stressincreases a neurochemical response that clinically has shown tolead to overeating and weight gain. When your body respondsto a stressul stimulus, it goes through many neurochemical,behavioral and immunological changes. These changes areWAY OUT OF YOUR CONTROL. The goal is to bring your

body back to a state o calmness.It all starts with our brain. When we eel stress, the brain

stimulates the pituitary gland to release a hormone calledAdrenoCorticotropic Hormone (ACTH) which then signalsyour adrenal glands (located near your kidneys) to releasevarious hormones, mainly adrenaline and cortisol.Adrenaline makes you eel alert, increas-ing heart rate and blood pressure.

Adrenaline will also increase your metabolismbreaking down ats, carbohydrates and proteins or energy toget the body back to a balanced, happy state. While doing this,

your body depletes itsel o energy stores and essential vitaminsand minerals. The other hormone released is CORTISOL.Cortisol is utilized to breakdown stored energy as well as muscletissue. Cortisol also stimulates insulin, which leads to blood


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sugar dips and at storage. Its a vicious cycle that eeds onitsel, over and over until the stress is calmed.

Now that we know cortisol breaks down storedenergy to increase blood glucose which then stimulates insulinsecretion, we now can understand why stress will cause oodcravings, lethargy, irritability as well as weight gain. The

cascade o events may appear as ollows:

1. Stress response Finances are tight and your bills aredue. You have a report due the next day and you have to missyour sons rst pop warner ootball game. The stressul eelingmakes you eel ear, anxiety, sweaty palms, etc.

2. Hormone action Neurochemical reactions causeadrenaline and cortisol to be released rise in blood pressure,heart rate, alertness.

3. Action in the body Breakdown o stored energy (car-bohydrates, ats and proteins) increases blood glucose levels

(which in turn causes insulin to rise) utilizing all blood sugaror protection leaving you in a LOW BLOOD GLUCOSEstate.

4. LOW BLOOD GLUCOSE One o the rst signs


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o low blood glucose is a craving or sweets and carbohydrates.

When the blood sugar levels all below normal, symptoms

such as nervousness, irritability, atigue, nausea, depression,

disturbed vision, and headaches appear.

5. Excessive intake o sweets and rened carbohydrates

- The typical human response now is to consume excessive

amounts o sweets and rened carbohydrates to eel better andget blood glucose back to normal. The problem here is the

EXCESSIVE intake which now increases blood glucose too

high and spikes another insulin response. This insulin response

is so drastic that the body stores body at (rom the excessive

caloric intake) and then puts the body back into an LOWBLOOD GLUCOSE state.

6. Weight Gain, Body Fat storage - Over the long haul,

this pattern o excessive sugar and rened carbohydrate intake

causes the pancreas to go into overdrive. With each intake, the

pancreas foods the body with insulin, which makes blood-sug-ar level drop dramatically back to a LOW BLOOD GLUCOSE

state and the viscous cycle continues. The increase in excessive

insulin is a major culprit to weight gain and at storage.


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What i Im still hungry ater I fnish eating my meal?

I you eat all the protein, carbs, and at servings or agiven meal and are still hungry we recommend that you eatmore green vegetables. In act, you can eat unlimited greenveggies during every meal. Green vegetables contain low

amounts o carbs and high amounts o ber, which make themgreat or lling you up without the added calories.


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In order to recovery rom each workout and be ready

or your next workout, proper Workout Nutrition should

not be overlooked. Workout Nutrition is a term we use todescribe the nutrients you give your body pre, during, and post

workout. The Backbone o the Liestyle Workout Nutrition is

Scivation Xtend mixed with Primaorce Substance WPI. The

stack o Xtend + Substance WPI gives your body the building

blocks (amino acids) needed to enhance your perormance andrecovery. Next we have the at burning enhancers Dialene 4

and Sesamin, which work together to boost your metabolism

and elevate the oxidation o ats, leading to greater at loss.

4Chapter

Lifestyle Workout Nutrition & Supplements


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Implementing Xtend & Substance WPIWorkout Nutrition

XtendEnergy Aminos

Branched Chain Amino Acids (L-Leucine, L-Isoleucineand L-Valine)

Glutamine Citrulline Malate Vitamin B6 Workout Nutrition Dosing

o 200 lbs. = 6 Scoops

Substance WPIWhey Protein Isolate

100% Whey Protein Isolate

Workout Nutrition Dosing o 200 lbs. = 2 Scoops


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During exercise, Branched Chain Amino Acid (BCAA)oxidation, especially leucine, is increased. The BCAA aredierent rom other amino acids in that they are primarilymetabolized in skeletal muscle. In order to meet the increaseddemand or BCAAs during exercise, the body breaks downmuscle tissue to supply additional BCAA. By supplying the

body exogenous BCAA during exercise, one can meet theincreased demand or BCAA oxidation without breaking downmuscle tissue to supply the needed BCAA. This leads to greatergains in lean muscle tissue and at loss. Because BCAA serve asa uel or skeletal muscle, BCAA supplementation has beenused to enhance sports perormance and recovery.

Implementing Dialene 4 & SesaminThe Fat Burners!Dialene 4Fat Loss You Can Feel

It has been a couple o years since our ally in at lossephedra was orced o o the market. Since then, we have been

ed alse promises by companies saying that they have oundthe next ephedra, or made ephedra obsolete, or..you getthe point. Well, we have ound the golden ticket o at loss.Move over Willy Wonka and drop the chocolate, we are about


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to burn some serious at! I you have been looking or theultimate at burner, read on. Dialene 4 could change the wayyou look and eel within the blink o an eye.

The Mission

Our goal with Dialene 4 was to use synergy to createthe ultimate at burner. A at burner so eective that you caneel it working and burning o that pesky at. How we do thatinvolves more than just putting eective ingredients in acapsule. For Scivation, it entails researching and testing

how these compounds can work synergistically and thendelivering it through a never-beore used, scientically advanced,patent-pending delivery system to ensure optimal delivery. Wedid just that. Here is a brie overview o these combinations:

G4 Fat Incinerating Matrix 675mg

(Lean Green (Green Tea standardized or 50% EGCG), Ca-eine (USP), Green Coee Bean Extract (Containing Chloro-genic Acid, Feruloyl Quinic Acid and Neochlorogenic acid),Naringin


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The bottom line is that this matrix is meant burn at atan unparalleled rate. EGCG rom Green Tea, Caeine USP,Chlorogenic Acid, Feruloyl Quinic Acid, Neochlorogenic acidsand Naringin work together to ignite thermogenesis, increaselipolysis (at burning) and even improve glucose tolerance.Bottom line, NOTHING on the market compares to the G4

Fat Incinerating Matrix or burning at! All without any crashat all.

CogniLean Blend 660mg(N-Acetyl-L-Tyrosine, Phenylethylamine, D,L-Phenylalanine,Vinpocetine)

This is the most synergistic blend or mentalperormance ever created. The CogniLean Blend is especiallyuseul while dieting with lowered calories and/or carbs. The bot-tom line is that this blend increases blood fow and the addition oN-Acetyl-L-Tyrosine to Phenylethylamine and D,L-Phenyala-

nine prevents these compounds rom breaking down and putsthem to work. And as you will see ater trying your ree sample(see end o article), they work unbelievably well. On top o thatyou have Vinpocetine, which increases blood fow to the brain.


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The increased blood fow also enhances at burning, workingwith the G4 Fat Incinerating Matrix to make Dialene 4 evenMORE POTENT o a at burner. Hold onto your seats, theride is not over yet.

LipoLean Blend 325mg

(Cayenne Pepper 40,000 HU, Citrus Peel Extract (containinglimonene and terpinen-4-ol), Evodiamine)

This is the blend created by Mysel and LayneNorton, Scivation athlete and Natural Bodybuilding Pro whois also a leader in BCAA research at the University o Illinois.

Cayenne Pepper was added because it increases thermogenesis bydilating blood vessels and increasing blood circulation. Bloodfow to adipose tissue is very important or the transportationo atty acids to be burned. Increasing blood fow allows moreatty acids to be delivered to tissues where they can be burned.Evodiamine is an alkaloid extracted rom the plant Evodiae

Fructus. In-vitro studies and studies done on rats have shownevodiamine to decrease at uptake into cells, increase bodytemperature, and increase catecholamine secretion. Then thereis the proprietary Citrus Peel Extract blend used exclusively by


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Scivation. This is one o the biggest discoveries on lipolysis todate. Scivation ound it, and expect copycats to ollow suit.

The Sci-Cap Revolution

Dialene 4 is delivered with the revolutionarySci-Cap Technology. Sci-Caps utilize a unique, patent-pendingdelivery system that stabilizes Dialene 4s components inCandelia Wax. Candelia Wax is a natural, plant-derived waxthat is used commonly in kosher and vegetarian ormulations.Unlike other liquid capsules, Dialene 4 orms a gel-like mix-ture inside o the capsule rather than ree-fowing liquid. This

provides or maximum protection and stability o Dialene4s highly-eective components in various climates as well asreduces the risk o melting, where sotgels will stick togetherover time. This ensures that the components in Dialene 4 goto work and burn that pesky at without wasting even onemilligram!

Dialene 4 is the result o years o scientic researcheaturing the G4 Fat Incinerating Matrix, shown in clinicalstudies to promote large increases in nor-adrenalin all while


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having numerous health benets. Dialene 4 works through

our pathways:

Promote increased atty acid liberation rom at cellsand oxidation o those atty acids by increasing thebodys metabolic rate

Provide a strong boost in energy Promote Fat Burn Support optimal mental ocus and clarity

By adding Dialene 4 to the Liestyle Cut Diet you willincrease the amount o at released rom at cells and then burnthat newly released at, accelerating your weight and at loss.

SesaminThe Healthy Solution to Fat Loss

What is Sesamin and What Does it Do?

Sesamin is a naturally occulting lignan ound insesame seeds and oil. A lignan is a molecule that combines with areceptor or another entity acting as an activator. In thecase o Sesamin, it binds to and activates a receptor called


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Peroxisome Prolierator-Activator Receptor Alpha (PPARal-

pha).

Fat can be oxidized in the mitochondria and theperoxisomes o cells, the majority o this oxidationoccurring in skeletal muscle cells and the liver. PPARalphaactivation by sesamin increases at oxidation in mitochondria and

peroxisomes by increasing the creation o enzymes involvedin the oxidation o atty acids. As its name suggests, activationo the Peroxisome Prolierator-Activator Receptor causes thecreation o new peroxisomes. More ezymes or at oxidationand more peroxisomes means more at can be oxidized.

In addition to increasing the oxidation o at, Sesaminsupplementation has also been shown to decrease lipogenesis(at storage) by decreasing lipogenic enzymes in the liver. SoSesamin works in two ways to make you lean (and keep youlean): increasing at oxidation and decreasing at storage.

Additional Health Benefts o Sesamin

In addition to increasing at oxidation and decreasinglipogensis, Sesamin supplementation also has many health


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benets. Sesamin has been shown to be antihypertensive,

an antioxidant itsel and increase the recycling o vitamin E,provide liver protection against alcohol and improve liver andkidney unction, decrease cholesterol levels while increasinghigh density lipoprotein (HDL aka good cholesterol) levels,and is an anti-infammatory. These health benets alone make

Sesamin supplementation a wise decision.How much and when should I take Sesamin?

Sesamin is generally dosed at 1500 mg per day dividedinto three 500mg dosages spread throughout the day, but someusers may desire to use more or less (1,000-2,000 mg).

Sesamin is best taken with a meal that includes at because theat will increase the lymphatic absorption o Sesamin, therebyincreasing its eectiveness.

Sesamin Point-Blank Summary

Sesamin supplementation will prime your body tooxidize at and not store it. Sesamin supplementation shouldalso help spare muscle mass while dieting and has MANYpositive health benets.


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Sesamin:

Increases Thermogenesis Increases Fat Oxidation

o Up-regulates Fat-burning Enzymes

Decreases Fat Storageo Down-regulates Fat-storage Enzymes

Increases Insulin Sensitivity Increases Ketone Formation o A Fuel Used When Dieting o Spares Glucose

Potent Anti-Oxidant

Cholesterol Reducer o Increases HDL levels o Decreases LDL levels

Decreases blood pressure (antihypertensive) Improves Liver and Kidney Health

Anti-infammatory No Stimulant Eect


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You can ollow whatever training program youd likewhile ollowing the Liestyle Cut Diet, but we recommendliting weights 4-5 times a week with a similar workload as theworkouts below in order to burn sucient calories to lose at.

The ollowing recommended workout is a 4-day split,hitting each muscle once a week. The days can be swappedaround i need be.

Monday

Barbell or DB Bench Press 3 X 6-10Barbell or DB Incline Press 3 X 6-10Barbell or DB Shoulder Press 2 X 6-10DB Side Lateral 2 X 6-10

5Chapter

Lifestyle Workout


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Tuesday

Pull-Up or Lat Pulldown 3 X 6-10Bent Over Row or Seated Cable Row 3 X 6-10Barbell Shrug 2 X 6-10DB Shrug 2 X 6-10

ThursdaySquats or Leg Press 3 X 6-10Sti Leg Deadlit or Leg Curl 3 X 6-10Lunges 3 X 6-10Standing Cal Raise 2 X 6-10

Seated Cal Raise 2 X 6-10

FridayBarbell or DB Curl 3 X 6-10

Skull Crusher 3 X 6-10Cable Curl 3 X 6-10Tricep Pressdown 3 X 6-10Barbell Forearm Curl 3 X 6-10


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A More Advanced Training Routine

I you are a strength athlete or a perormance athlete,

you need movements perormed in training to translate to

your sport. Bodybuilding is about growing deeply dened,

etched muscle, not perormance. We know that you must

condition a muscle, strengthen it and then build it. Thisprocess takes time. However, the body also adapts very well. We

recommend a 12-week training program (split routine hitting

each body part once per week and allowing recovery, which

is highly notarized by bodybuilders) that will condition,

strengthen and build your muscles while on the Liestyle CutDiet. It is known in the Exercise Science realm that repetitions

lower than ve are designed or strength and power. Muscle

growth (hypertrophy) is ound in the 8-12 rep range. These

are the two extremes. Meaning that i, hypothetically, 100%

o strength is ound in reps ve or below and 100% growthis ound in reps 10-12, then its sae to say that strength and

growth can be attained (not 100% o each) at reps 6-10. This is

our ocus. We divide the routine into three phases:


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Phase 1: Conditioning

Phase 2: Growth/StrengthPhase 3: Strength/Growth

Weeks 1-4: Conditioning

During the Conditioning weeks, our rep ranges are 12-15and we perorm three to our sets or all upper body and lowerbody work. The goal is to adjust the weight (increase the load(weight) as the volume (reps) decreases) to get 12-15 reps onevery exercise. Rest 60 seconds between sets.

Week 1The goal is to handle a weight and rep range that allows orcompletion o 15 reps or three sets.

Week 2

The goal is increase the weight but drop the reps to 12.

Week 3The goal is to increase the weight and increase the reps to 15.


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Week 4

The goal is to increase the weight again, but drop the reps backto 12. By varying our weight and reps we essentially are trick-ing our bodies into getting major results that are not capablerom old training regimes. We are promoting a new type oathlete that is in control o his body and whose training allows

or complete development o muscle density, tone, denition,symmetry, and superior strength.

Weeks 1-4 Conditioning 12-15 Reps 3 Sets

Monday Chest

Exercise to be perormed in order

1. Incline Barbell Press - 3 sets 12-15 reps2. Flat Barbell Press - 3 sets 12-15 reps3. Dumbbell fys - 3 sets 12-15 reps

smooth and controlled motion4. Push Ups - 3 sets to ailure5. Crunches - 3 sets 30 seconds6. Reverse crunches - 3 sets 30 seconds


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Tuesday Legs


1. Squat - 3 sets 12-15 reps each leg2. Straight Leg Dead Lit - 3 sets 12-15 reps3. Leg curl - 3 sets 12-15 reps4. Leg press - 3 sets 12-15 reps each leg

5. Leg extension - 3 sets 12-15 reps6. Standing Cal Raises - 3 sets 12-15 reps7. Seated Cal Raise - 3 sets 12-15 reps

Wednesday BackExercise to be perormed in order

1. Bent Over Barbell row - 3 sets 12-15 reps2. 1 Arm Dumbbell Rows - 3 sets 12-15 reps3. Cable Pull Downs - 3 sets 12-15 reps (like dumbbell pullover but with cable standing)

4. Wide Grip Pull downs - 3 sets 12-15 reps

5. Dumbbell Shrugswith Abduction start - 3 sets 12-15 reps

6. Hyperextensions - 3 sets 12-15 reps smooth and controlled motion


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Friday Arms


1. Standing Barbell Curls - 3 sets 12-15 reps2. Preacher Curls - 3 sets 12-15 reps3. Hammer Curls - 3 sets 12-15 reps4. Triceps Press Down

with V-Bar or Rope - 3 sets 12-15 reps5. Over the Head Extensions

using rope or Skull Crushers - 3 sets 12-15 reps6. Weighted Dips - 3 sets 12-15 reps7. V-ups - 3 sets 30 seconds

8. Leg raises - 3 sets 30 seconds

Saturday ShouldersExercise to be perormed in order

1. Dumbbell Military Press

NO BACK SUPPORT - 3 sets 12-15 reps2. Seat Front Dumbbell Raise

NO BACK SUPPORT - 3 sets 12-15 reps3. Standing Side Lateral Raise - 3 sets 12-15 reps


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4. Rear Deltoid Machine

or Bent Over Rear Delt Fly - 3 sets 12-15 reps smooth and controlled motion

5. Standing Cal Raises - 4 sets 15 reps6. Seated Cal Raises - 4 sets 15 reps

Perorm 30-45 minutes o cardio beore or ater weights withheart rate 130-150.

Weeks 5-8: Growth/Strength

During the Growth/Strength weeks, our rep ranges aresix to ten and ve to six sets or all upper body and lower bodywork. The goal is to adjust the weight (increase the load as thevolume decreases) to get six to ten reps on every exercise. Rest60-90 seconds between sets.

Week 1The rep range will be ten reps or ve sets.


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Week 2

The goal is to increase the weight, but you must get eight repsor ve sets.

Week 3

The goal is to increase the weight, but you must get six reps or

ve sets.

Week 4

The goal is to increase the weight and to increase the sets, but

you must get eight reps or six sets.

Our philosophy or this program is to stimulate the mus-

cle ber to recruit more muscle bers quickly. By increasing

the muscle ber density and recruitment patterns we are creat-

ing growth in the muscle. With the increase o growth, we now

have the ability to increase strength through greater muscle -ber recruitment. When this happens, growth occurs more rap-

idly due to muscle ber recruitment and strength gains. This

allows us to perorm a higher load volume or training.

k h h


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Weeks 5-8 Growth/Strength 6-10 Reps 5 Sets

Monday ChestExercise to be perormed in order

1. Incline Barbell Press - 5 sets 6-10 reps2. Flat Barbell Press - 5 sets 6-10 reps

3. Peck Deck - 3 sets 8-10 reps smooth and controlled motion

4. Push Ups - 3 set to ailure5. V-ups - 3 sets 30-45 seconds6. Leg raises - 3 sets 30-45 seconds

Tuesday LegsExercise to be perormed in order

1. Squats - 5 sets 6-10 reps2. Straight Leg Dead Lit - 5 sets 6-10 reps3. Leg curl - 3 sets 8-10 reps

4. Stationary Barbell Lunges - 5 sets 6-10 reps5. Leg extension - 3 sets 8-10 reps6. Standing Cal Raises - 3 sets 8-12 reps7. Seated Cal Raises - 3 sets 8-12 reps

W d d B k


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Wednesday Back


1. Bent Over Row - 5 sets 6-10 reps2. Close grip low row - 5 sets 6-10 reps3. Wide Grip Pull downs - 5 sets 6-10 reps4. Dumbbell Pull overs - 3 sets 8-10 reps

5. Barbell Shrugs - 5 sets 6-10 reps6. Hyperextensions - 3 sets 8-10 reps smooth and controlled motion

Friday ArmsExercise to be perormed in order

1. Standing Dumbbell curls - 5 sets 6-10 reps2. Single arm Dumb bell

Preacher Curls - 5 sets 6-10 reps3. Concentration Curls - 3 sets 8-10 reps4. Close grip press - 5 sets 6-10 reps5. V bar press down - 5 sets 6-10 reps

6. Single armover the head extension - 3 sets 8-10 reps

7. Toe touches - 3 sets 30-45 seconds8. Roman Chair Knee ups - 3 sets 30-45 seconds

S t d Sh ld


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Saturday Shoulders


1. Dumbbell Military Press

NO BACK SUPPORT - 5 sets 6-10 reps

2. Seat Front Dumbbell Raise

NO BACK SUPPORT - 5 sets 6-10 reps3. Standing Side Lateral Raise - 5 sets 6-10 reps

4. Rear Deltoid Machine

or Bent Over Rear Delt Fly - 5 sets 6-10 reps

smooth and controlled motions

5. Standing Cal Raises - 3 sets 8-12 reps6. Seated Cal Raises - 3 sets 8-12 reps

Perorm 30-45 minutes o cardio beore or ater weights with

heart rate 130-150.

Weeks 9-12: Strength/Growth

During the Strength/Growth weeks, our rep

ranges are our to six and perorm ve to six sets or all up


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ranges are our to six and perorm ve to six sets or all up-

per body and lower body work. Rest 2 minutes between sets.

Weeks 1 and 2

The goal is to adjust the weight (decrease the load as the

volume increases) to get our reps on every exercise.

Weeks 3 and 4

The goal is to maintain the same weight but increase the

reps to six and perorm six sets.

By having a higher level o strength we are able to in-

crease the ring pattern o the muscle allowing or greater

muscle ber recruitment and coordination that will allow or

greater symmetry and tone o the muscle. This will allow or a

greater looking body as we go into the nal stages o our train-

ing.

Weeks 9 12 Strength/Growth 4 6 Reps and 5 6 Sets


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Weeks 9-12 Strength/Growth 4-6 Reps and 5-6 Sets

Monday ChestExercise to be perormed in order

1. Incline Barbell Press - 5-6 sets 4-6 reps2. Flat Barbell Press - 5-6 sets 4-6 reps

3. Dumbbell fys - 3-4 sets 6-8 reps smooth and controlled motion

4. Push Ups - to ailure5. Crunches - 3-4 sets 30-45 seconds6. Reverse crunches - 3-4 sets 30-45 seconds

Tuesday LegsExercise to be perormed in order

1. Squat - 5-6 sets 4-6 reps2. Straight Leg Dead Lit - 5-6 sets 4-6 reps3. Leg curl - 3-4 sets 6-8 reps

4. Leg press - 5-6 sets 4-6 reps5. Leg extension - 3-4 sets 6-8 reps6. Standing Cal Raises - 3-4 sets 8-12 reps7. Seated Cal Raises - 3-4 sets 8-12 reps

Wednesday Back


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Wednesday Back


1. Bent Over Barbell row - 5-6 sets 4-6 reps2. 1 Arm Dumbbell Rows - 5-6 sets 4-6 reps3. Cable Pull Downs - 3-4 sets 6-8 reps

(like dumbbell pullover but with cable standing)

4. Wide Grip Pull downs - 5-6 sets 4-6 reps5. Dumbbell Shrugs

with Abduction start - 5-6 sets 4-6 reps6. Hyperextensions - 3 sets 8-12 reps smooth and controlled motion

Friday ArmsExercise to be perormed in order

1. Standing Barbell Curls - 5-6 sets 4-6 reps2. Preacher Curls - 5-6 sets 4-6 reps

3. Seated Hammer Curls - 3-4 sets 6-8 reps4. Triceps Press Downwith V-Bar or Rope - 5-6 sets 4-6 reps

5. Weighted Dips - 5-6 sets 4-6 reps

6 Over the Head Extensions


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6. Over the Head Extensions

using ROPE or Skull Crushers - 3-4 sets 6-8 reps7. V-ups - 3-4 sets 30-45 seconds8. Leg raises - 3-4 sets 30-45 seconds

Saturday ShouldersExercise to be perormed in order

1. Dumbbell Military PressNO BACK SUPPORT - 5-6 sets 4-6 reps

2. Seat Front Dumbbell RaiseNO BACK SUPPORT - 5-6 sets 4-6 reps

3. Standing Side Lateral Raise - 5-6 sets 4-6 reps4. Rear Deltoid Machine

or Bent Over Rear Delt Fly - 5-6 sets 4-6 reps smooth and controlled motion

5. Standing Cal Raises - 3-4 sets 8-12 reps6. Seated Cal Raises - 3-4 sets 8-12 reps

Perorm 30-45 minutes o cardio beore or ater weights withheart rate 130-150.

Liestyle Cardio


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Liestyle Cardio

30-45 minutes o low-intensity cardio (heart rate o130-150 bpm) should be done prior to or ater everyworkout. Low-intensity cardio done pre or post-workout promotesincreased blood fow and nutrient and oxygen deliverythroughout the body, which aids in at loss and recovery.

Additional cardio may be done on two o the three o days.

While we believe that diet is 90% o getting lean andreducing bodyat, we still recommend 30-45 minutes o cardio(130-150 Heart Rate which is equivalent to 55-65% VO2 Maxage/gender pending) our to ve days per week depending onbody type and bodyat percentage while on the Liestyle CutDiet.

Cardio is essential or supplying oxygen to your mus-cles or maximum growth. Our entire approach to dieting

is based on muscle preservation. Too much cardio or cardioat a high level o intensity will eat at muscle tissue. This iscounterproductive because we are trying to lose at and keepas much muscle as possible. Lower intensity cardio increases

at oxidation (burns body at) and does not catabolize (waste)


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( y ) ( )

nearly as much muscle as high intensity cardio, especially on areduced calorie/low carbohydrate diet. We usually recommendlight walking on a treadmill with an incline.


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QUICK and EASY Exercise Tips

1. See your doctor beore starting any new exerciseprogram. It is always benecial to get a physicalbeore starting any new exercise program. You canlearn a lot rom a simple physical especially what youneed to work on both through nutrition and exercise.

2. Drink plenty o water beore, during and ater exer-cising. Maintaining healthy hydration supports energy levels,increases endurance, prevents cramping and potential injuries

and increases at loss.

3. Make an exercise plan. Sit down and make a realisticplan as to what exercises you want to do and what days and

6Chapter

Training Essentials

what time o the day the workout will mesh with your sched-


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ule.4. Set Daily and weekly goals. Long term goals are great

to reach or, but sometimes get lost in the shufe and we tendto ask, Why am I working so hard, i the ultimate goal is soar away. Take Baby Steps and set daily goals, then stretch itout to weekly goals. Beore you know it, you will be at yourultimate long term goal.

5. NEVER OVEREXERCISE! Use common sense andavoid trying to do too much too soon. The key to a successulexercise program is Little and Frequent. Exercising should

not be a temporary thing, make it a liestyle decision.Form Over Ego!

We cannot stress enough how important it is tomaintain strict orm on all movements. This means stabilizing

your body and contracting your abs so you isolate the primaryintended muscles. For example, when doing a standing barbellcurl, tighten your abs and do not rock or swing the weight.By tightening your abs, you stabilize your body and prevent

momentum. This will also help condition your abs and save


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your lower back.

Rest, Dont Nap, Between Sets

We recommend 60-120 seconds o rest periods betweensets. This allows your body to recover some o its expended

ATP but is not so long that you lose the fow o the workout.Remember, the goal is to get in and out o the weight room in30-45 minutes.

Compound Movements Kill 2 Birds

We like to begin the workout with compoundmovements, or ree weight exercises targeting more than onemuscle group. This is why we recommend Bench Press (chest,shoulders, triceps), Rows (back, biceps, orearms) and thedaddy o them all, Squats (entire body).

No Pre-Workout Shake?

On the Cut Diet with your pre, during and post-workout

Xtend and Substance WPI cocktail, you do not need a pre


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workout shake or a special pre-workout meal other than therecommended handul o capsules that provideantioxidants, stimulants, nootropics, etc. that you will nd in ourrecommended Liestyle Cut Diet supplement plan. Yousimply need to train 60-90 minutes ater one o your scheduledmeals. What i you train rst thing in the morning? Simply start

sipping your Xtend and Substance WPI cocktail 15 minutesprior to your workout and continue sipping throughout yourweight training and cardio. This is all you need!

I you do not have Xtend, you can sip on Whey ProteinIsolate during training and then consume one to two scoops(40 grams) o Whey Protein Isolate immediately post work-out. Eat your next scheduled meal 30-45 minutes ater yourworkout.

When do I eat or training?

We recommend eating rst thing in the morning toget the body cranking. Breakast is the most important mealo the day. Get up, wash your ace, go to the bathroom

and start making breakast. As or scheduling training, we


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recommend planning your meals so that one o your meals is60-90 minutes beore you workout (PRE-WORKOUT MEAL)and then the next meal in line is 45-60 min ater the workout. Thisis assuming that you have your Xtend/Substance WPIcocktail during training. I you dot not have Xtend/SubstanceWPI during training, then we recommend a PWO shake o

whey protein isolate/ whey protein concentrate immediatelyollowing your workout. Then within 60-75 minutes, eat yournext scheduled meal. Every meal thereater should be two toour hours apart.

I you get up at 6am and train in the morning then your mealswill look like this:

6:00 AM - Meal 17-8:30 AM - Workout

9:00 AM - Meal 212:00 PM - Meal 34:00 PM - Meal 48:00 PM - Meal 5

I you get up at 6am and train in the evening then your meals


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will look like this:

6:00 AM - Meal 19:00 AM - Meal 212:00 PM - Meal 33:00 PM - Meal 4

6-7:30 PM - Workout8:30 PM - Meal 5

What i I Miss a Workout?

I you miss a workout, simply work your schedule so you

get back on track. Do not skip a workout! This program is basedon training each muscle group as prescribed or optimal results.For example, i you miss an arm workout on Friday, simplytrain arms on Saturday then train your shoulders on Sunday.You will then be on track and ready to go on Monday!

Setting Up Your Own Liestyle Cut Diet

Your goal is to get 5-6 small meals per day. Eating small,

requent meals helps keep blood glucose and insulin levels


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stable, keeps you ull and satised, and promotes at loss.

Liestyle Protein Intake

The Liestyle Cut Diet is geared towards making dietingless complicated so you can live your lie. Instead o getting

boggled down with counting every single gram o protein romyour diet and trying to hit an exact amount each day, we simplyrecommend eating 4-6 oz. o a lean protein source each meal. 1oz. o lean meat equals about 7 grams o protein, so you will beeating 28-42 grams o protein per meal. Good proteins includechicken, lean bee and turkey, tuna and other sh, eggs (alsohas at) and egg whites, and protein supplements.

Liestyle Carbohydrate Intake

The Liestyle Cut Diet is a low carbohydrate diet,

structured to maintain stable insulin and blood sugar levels.Our carbohydrate intake recommendation is simple, 1-2 cupso green vegetables with each meal and 2-3 pieces o ruit perday eaten with meals. Each cup o vegetables contains about 10

grams o carbs. A meal that contains 1 cup o vegetables and 1


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piece o ruit will have about 30 grams o carbohydrates in it.

Liestyle Fat Intake

Dietary at is very important or proper bodyunctioning. Most people have an unbalanced view o dietary

at and thereore limit it. The Liestyle Cut Diet promotesgetting good ats with every meal, which helps tomaintain stable blood glucose and insulin levels. We recommendgetting 10-20 grams o at with each meal. Good sources o atinclude: almonds and almond butter, peanuts and peanut butter,avocado, fax seed and olive oil, and eggs.

Liestyle Carb Reeed/Cheat Meal

In Game Over, we recommend a carb reeed consistingo oatmeal and sweet potatoes every three days. In The Liestyle

Cut Diet we give you the opinion o having a cheat meal inplace o the carb reeeds, which will allow you to go out toeat with your riends and amily and enjoy yoursel while nothampering your progress. While we recommend eating good

complex carbs like grains (such as oatmeal) and starches (such


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as sweet potatoes) or your carb reeed, a couple slices o pizzaevery now and then will not kill your progress and allows youto enjoy lie.

Cheaters Always Prosper

The OFFICIAL Scivation Guide to Dietary CheatingBy: Chuck Rudolph, MEd, RD

With

Marc Lobliner and Derek Charlebois

Since publishing Game OverThe Final Showtime CutDiet Youll Ever Need, we have been bombarded with emailsand comments. The one most requently asked question is howand when it is okay to deviate rom the plan. The answer orthis is simpleNever! I ollowing the Cut Diet, you should

not cheat and i you do cheat, it better not be oten. I youdo happen to cheat, dont cry to us that your results arentoptimal. The bottom line is that the Cut Diet relies on get-ting the body primed and in the zone. Cheats throw this o.

But what i ollowing more o a liestyle type Cut Diet where


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you taper carbs throughout the day or even bulking? These aresituations where cheating is acceptable and downright yummy.I you like eating pie and being lean at the same time read onand nd out how you can cheat and win!

How much can I cheat?

Lets set orth some guidelines. While it is okay tohave the occasional Thanksgiving-like east where you eatuntil your pants dont t and your eet are swollen, we do notrecommend doing this on a weekly basis. Thus, whenollowing the aorementioned diets, we recommend two to

three cheat meals per week with calories at around 150% o yournormal meal. Meaning that i a normal meal or you yields 500calories, you will want the cheat to be around 750 calories.But how do you count cheat calories? You dont. It is all aboutmoderation and approximating the total. In essence, eat untilyou are ull yet not stued.

What can I eat or my cheat meal?

We recommend making healthy choices, but the beauty

o a cheat meal is that you can cave in to those cravings! I you

l lik i i i li i l


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eel like a piece o pie, get a nice slice o Pecan Pie. I you eellike cheese, buy some Gouda! Just try to control yoursel andnot eat the whole pie or an entire cheese wheel. The beauty isthat you can kiss those protein to carb to at ratios goodbye orthis meal. Enjoy the reedom!

Why am I always bloated ater cheat meals?

You are bloated because you ate a lot o ood andprobably knocked back a ew Diet Cokes as well! To alleviatesome o the bloat, limit fuid intake around the cheat meal.However, since the bloat will subside in 72 hours or so, justenjoy the meal and deal with it unless o course, you have totake your shirt o in the upcoming days!

What should I eat beore a cheat meal i I know it is going tohappen?

Just eat you regularly scheduled meals and then roll intothe cheat meal as a replacement or one o your scheduledmeals.

What about ater the cheat? Should I not eat?

E h d l d l h h l I


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Eat your next scheduled meal ater the cheat meal. I tooull to do this, simply skip the meal (try not to do this) or eat aportion o your next scheduled meal.

What i about ater that?

I you eel you went overboard on the cheat meal, thenadd ve to ten minutes o cardio to the next two to threecardio sessions. I the day ater the cheat meal is an o dayrom weight training, you can go to the gym on the o day or20 to 30 minutes o cardio.

Although we put a lot o eort into looking the way wedo, it is always nice to be able to be normal once in a while.Unless you are on a Showtime Cut Diet and cheating is notan option, live a little! Take your spouse or date out to RedLobster and eat up some shrimp! Heck, get some oysters andget your reak on! Bodybuilding and the physique enthusiastliestyle is all about balance, consistency and longevity. So dowhat Scivation recommends, put down that ood scale once ina while and live lie!

Ch t


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Simplifed Liestyle Serving Breakdown

Protein per meal o 200 lbs. = 6 oz. Lean Protein/6 servings Carbs o Starchy carbs kept in meals 1-3 o 1-2 Cups o Vegetables per meal o 2 pieces o ruit per day

Fats per meal

o 200 lbs. = 3-4 servings

7Chapter

The Blueprint For Your Lifestyle Diet

Sample Day (5 Meals)Weight = 180 lbs


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Meal 1

5 servings protein 2 servings starchy carbs 2 servings at

Green Veggies

Meal 2

5 servings protein 1 serving ruit

2 servings at Green Veggies

Meal 3

5 servings protein

2 servings starchy carbs 2 servings at Green Veggies

Meal 4

5 servings protein


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5 servings protein 1 serving ruit 2 servings at Green Veggies

Meal 5 5 servings protein 3 servings at Green Veggies

Now Picking Foods and Adding Supplements to the Above Setup*Choose oods rom the Approved Food List at the end o this book

Upon Wakening

1 serving Dialene 4

Meal 1 (Take 1 Sci-Cap o Sesamin)

9 TBSP Egg Whites (3 servings protein)

2 Whole Eggs (2 servings protein & 2 servings at)

1 Cup Cooked Spinach + Mushrooms


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1 Cup Cooked Spinach + Mushrooms(put in eggs as an omelet)

2 pieces Whole Wheat Toast (2 servings carbs)

Meal 2

1.5 Scoops Substance WPI (5 servings protein) 2 TBSP Peanut Butter (2 servings at) 1 Cup Green Beans (I possible) 6.5 oz Graperuit (1 serving carbs)

Meal 3 (Take 1 Sci-Cap o Sesamin) 5 oz. Chicken (5 servings protein) 2/3 Cups Brown Rice (2 servings carbs) 1 Cup Brocolli 15-20 Almonds (2 servings at)

Pre-workout

1 serving Dialene 4

Workout Nutrition

1 Scoops Substance WPI


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1 Scoops Substance WPI 4 Scoops Xtend

Meal 4

1.5 Scoops Substance WPI (5 servings protein)

2 TBSP Almond Butter (2 servings at) 1 Cup Green Beans (I possible) 6.5 oz Graperuit (1 serving carbs)

Meal 5 (Take 1 capsule o Sesamin)

5 oz. lean bee (5 servings protein & 1 serving at) 2 oz. Avocado with added Salsa (2 servings at) 2 Cups Lettuce OAll mixed together as a salad

8Chapter


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Starches(equal to 1 serving o Carbohydrate)12-15 grams carbohydrate

Breads

Bagel - whole-wheat, oat-bran, 9-grain (3.5 inch) or 42g Bread - whole-wheat, oat-bran, 9-grain 1 slice or 32g Ezekiel bread (sprouted grains NO FLOUR) 1 slice

Whole Wheat English mun or 33g Whole Wheat Pita bread (6.5 inch in diameter) or 32g Whole Wheat Tortilla, 6 inches across 1 or 35g

8Chapter

High Performance Nutrient Selection

Cereals & Grains

Barley (pearled) (dry) 1.25 tbsp or 15.6gK hi M dl 1/3 19 8


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Barley (pearled) (dry) 1.25 tbsp or 15.6g Kashi Medley 1/3 cup or 19.8g Cream o Wheat regular or quick (dry) 1.5 tbsp or 16.7g Granola, low-at (Heartland brand) 2.5 tbsp or 16.5g Grape-Nuts (Post brand) 2.5 tbsp or 16.5g

Honey tbsp or 15.8g

Millet (dry) 1.5 tbsp or 18.75g Oat Bran (dry) 3.5 tbsp or 20.5g Oatmeal (Quaker Instant/Old Fashion, dry) cup or 20g Pasta, wheat (noodles, bowtie, shells etc), (cooked)1/3 cup or 46g Quinoa Grain (dry) 1.75 tbsp or 18.6g

Rice, brown long-grain (cooked) 1/3 cup or 64.35g Rolled Oats cup or 20.25g Steel Cut Oats, dry 1/8 cup or 20g

Starchy Vegetables

Baked potato (no skin) 63.8g or 2.25 oz Baked Sweet potato (baked no skin) 56.7g or 2 oz Yams (baked, no skin) 56.7g or 2 oz

Dried Beans & Lentils

ALSO COUNTS AS 1 MEAT SERVINGBl k B (S&W d) 106 3 75


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SO COUN S S S NG Black Beans (S&W - canned) 106g or 3.75 oz Red Kidney, Pinto Beans (Green Giant - canned) 85g or 3 oz

Fruits(equal to 1 serving o Carbohydrate)

12-15 grams carbohydrate

Apple, (with peel) 3.25 oz or 92g Banana, (peeled) 2.25 oz or 64g Blueberries (resh) 3.5 oz or 99g

Graperuit, (peeled) 6.5 oz or 184g Grapes 3 oz or 85g Mango (resh) 3 oz or 85g Orange, (peeled) 3.5 oz or 99g Pineapple 4 oz or 113g

Peach (resh) 4.55 oz or 127.5g Pear (resh) 3 oz or 85g Papaya (resh) 5 oz or 141.75g

Raisins (seedless) 2 tbsp or 18.5g

Strawberries (resh) 6.5 oz or 184gl h


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( ) g Watermelon (resh) 5 oz or 141.75g

Milk(equal to 1 serving o Protein & 1 serving Carbohydrate)12-15 grams carbohydrates6-8 grams protein

Milk & Very Low-Fat Milk

Skim milk (0 grams at) 1 cup or 8 Floz 1% Milk 1 cup or 8 Floz

Plain non-at yogurt cup or 6 oz Yoplait/Dannon Light Fruit yogurt 6 oz (1 container)

Low-Fat MilkAlso Counts as 1 Fat serving

2 % milk 1 cup or 8 oz Plain low-at yogurt cup or 6.5 oz Sweet acidophilus milk 1 cup

Whole Milk

Also Counts as 2 Fat servings Whole milk 1 cup or 8 oz


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g Whole milk 1 cup or 8 ozVegetables(equal to 1 serving o Vegetables)4-6 grams carbohydrates

All servings sizes are based on (raw or steamed)

Asparagus 4 oz or 113 g Broccoli 2.75oz or 78g or cup

Caulifower 2.75oz or 78g or cup Green Beans 2.2oz or 62.5g or cup Onions 53g or 1.86 oz or 1/3 cup Spinach 125g or 4.4oz or 2/3 cup Celery 120g or 4.25 oz or 1 cup

Cucumber 156g or 5.5 oz or 1/3 cup Green onions 50g or 1.75 oz or cup

Mushrooms 78g or 2.5 oz or cup

Tomato 90g or 3.2 oz or cup Salad greens (lettuce romaine) 165g or 5 2 oz or 3 cups


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Salad greens (lettuce, romaine) 165g or 5.2 oz or 3 cups

Protein(equal to 1 serving o Meat)6-8 grams protein

Very Lean Meat(all measurements AFTER cooked) Chicken breast (white meat) boneless/skinless 1 oz or 28.35g Turkey breast (LEAN) 1 oz or 28.35g Fresh sh (cod, haddock, halibut, tuna, tilapia) 1 oz or 28.35g

Shell sh (crab, lobster, shrimp) 1.25 oz or 35.5g Egg whites 2 or 67g Egg Beaters cup or 2.15 oz or 61g Non-at cottage cheese cup or 2 oz or 57 g Salmon Fillet 1 oz or 28.35g (also counts as at serving) Lean Sirloin oz or 21.25g Egg (including yolk) 1 or 50g (also counts as 1 at serving) Cheese 2% (Reduced Fat) 1 oz or 28.35g (also counts as 1 at serving)Salmon 1 oz or 28.35g (also counts as at serving)

Fat (equal to 1 serving o Fat)

5 grams at


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Monounsaturated Fats & Polyunsaturated Fats

Avocado 1 oz or 28.35g Almonds (dry roasted) 1/3 oz (~ 6 pieces) or 1 tbsp or 8.6g Benecol light 1 tbsp or 14g Cashews 1/3 oz or 1 tbsp or 9.65g Enova oil 1 Tsp or 4.5g Flax oil 1 Tsp or 4.5g Mayonnaise (Light, reduced-at) 1 Tbsp or 15g

Oil (olive or canola, Enova) 1 tsp or 4.5g or 0.16 oz Peanuts 1/3 oz or 9.36g Peanut/Almond butter (smooth or crunchy) 2 tsp or 0.38 oz or 10.6g Pecans oz or 1 tbsp or 7.44g Salad dressing (Light, reduced-at) 2 Tbsp or 30g Sesame seeds 1Tbsp or 1/3 oz or 9.4g Smart Balance Light spread 1 tbsp or 14g Sunfower seeds 1Tbsp or 1/3 oz or 9.0g Walnuts 1Tbsp or 1/4 oz or 7.5g

Free Food List

Less than 20 calories per servingLess than 5 gram carbohydrates per serving


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g y p gRecommended at 1 serving per meal per day

Fat Free or Reduced Fat Cream cheese 1 Tbsp Creamers, non-dairy liquid 1 Tbsp Creamer, non-dairy powder 2 Tbsp Mayonnaise, at-ree 1 Tbsp Margarine, at-ree 4 Tbsp Miracle Whip, non-at 1 Tbsp

Salad dressing, at-ree 1 Tbsp Sour cream, at-ree 2 Tbsp

Sugar Free or Low Sugar Hard candy, sugar ree 1 piece Gelatin dessert, sugar ree 1 Gum, sugar ree 1 piece Jam or jelly. Low sugar or light 2 tsp Syrup, sugar ree 2 Tbsp

Drinks

Coee Club soda


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Diet sot drinks, sugar ree Tea Tonic water

Sugar Substitutes Equal (aspartame) Splenda (Sucralose) Sprinkle Sweet (saccharin) Sweet One (Acesulame potassium) Sweet n Low (saccharin)

9Chapter

Th A h


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Derek Charlebois

Derek The Beast Charlebois is an ACE certiedpersonal trainer, competitive bodybuilder, and holds a

Bachelors degree in Exercise Science rom The Universityo Michigan. Derek is the Promotions Coordinator/R&D atScivation/Primaorce and is involved in coordinatingpromotions, research and development, advertising, andmarketing. Derek is an accomplished author with articles onsuch websites as Bodybuilding.com, Bulknutrition.com, the

online magazines StrengthAndScience.com and MusclesAndCuts.com. Derek is available or online personal training.His website is www.beastpersonaltraining.com.

9The Authors

Chuck Rudolph MEd, RD

Chuck Rudolph is a Registered Dietitian and holds aM d i N i i Ed i i h i i


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Masters degree in Nutrition Education with concentration inBiochemistry. Chuck is a Nutritional Research Investigatorand Nutritional Product Developer or Scivation/PrimaForce- an elite nutritional research and supplement company. At

Scivation/PrimaForce, Chuck is currently involved with theresearch and the development o innovative nutritionalsupplements directed at utilizing cutting edge nutrients orenhanced wellness and perormance. Chuck is also theDirector o Sports Nutrition at the Cutting Edge Athleticstraining acility in Southern Caliornia, Nutrition Consul-

tant/Liestyle Dietitian or OCFitnessBootCamp.com and theCo-ounder o DietsByChuck.com.

Being a ormer college athlete, Chuck Rudolphsexpertise is directed at enhancing sports perormance throughsuperior nutrition planning and sucient supplementa-

tion. He has developed successul meal plans or variousproessional, college and high school athletes. Chuck hasauthored and co-authored various published scientic

articles that are written or health care practitioners and

consumers. Currently, his personal interests involve noveltyormulations or sports tness and recovery, weight management,di l d li h l h d i id i


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cardiovascular and liver health and antioxidant protection.

Through his eorts, Chuck Rudolph MEd, RD hasacquired an excellent reputation or his ability to assess and

implement nutritional excellence. His years o practicaland clinical experience have given him a unique ability inconnecting together the disparity between nutrition science andits application or optimal physical wellness and perormance.

Marc Lobliner

Marc Lobliner is the President o Scivation, Inc. He is aCertied Personal Trainer with over eight years o experience inthe Health and Fitness Industry--including over our years withWeider Publications.

Marcs education is in Marketing having attended collegeat Caliornia Lutheran University in Thousand Oaks, CA. as a

Marketing Communications major and also graduating Cum

Laude with a BS in Marketing.

S K


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Sean Kane

Sean Kane is a dedicated proessional with anextensive educational and specialized background in developing

advanced training programs or amateur and proessionalathletes (NFL, MBL, NHL, NBA, USTA). Sean is a CertiedStrength and Condition

Lifestyle Cut Diet

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Transcript of Lifestyle Cut Diet