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DC Cutting
Tonka1675
Page | 2
DC Cutting Plan
Table of contents
Disclaimer…………………………………………………………………………...3
General Information……………………………………………………………...3
Phase 1……………………………………………………………………………..…4
Phase 2………………………………………………………………………………..7
Phase 3………………………………………………………………………………..9
Phase 4………………………………………………………………………………11
Phase 5………………………………………………………………………………13
Nutrition……………………………………………………………………………..15
Supplements………………..……………………………………………………..17
“Drying Out”………………………………………………………………………..18
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DC Cutting Plan DISCLAIMER
Reader discretion is advised. Please consult your physician before beginning
any exercise or diet program, or making any changes in an existing program
if you have any doubts about your health status. I am not a certified personal
trainer. I also did not invent/discover/develop anything contained within. I
have only compiled the information I have, and this is merely how I prepare
for DC. It is intended for informational purposes only.
Linear Periodization
One of the best ways for adding mass is by cycling from high reps (15-20) to low reps (3-
5) in two week periods. This lifting program is divided into 5 two week phases, and can
be used as a mass building phase if you’re eating a lot of calories (around 5,000 for a 200
lb lifter) or as a cutting phase if you’re dieting.
Use Enough Weight
For all working sets, use a weight that is heavy enough to reach the prescribed range, but
doesn’t allow you to go past the prescribed range. If you can exceed the required number
of reps, move up in weight.
Recuperation
8 hours of sleep per night MINIMUM. Your body grows during sleep, not during your
workout.
Tracking
It’s easiest if you use an app (JEFIT) to track progress and program your workouts the
week before you need them.
Cardio
When cutting, cardio should be done 2x per day on a “3 days on, 1 day off” schedule with
the day off also corresponding with a lifting rest day. Session 1 should be completed in
the A.M. before eating breakfast, with session 2 being completed after lifting in the
afternoon. This ensures that you start burning stored fat faster since your body does not
have any blood sugar to burn through first. Cardio should not be done this way by
anyone with diabetic tendencies.
Page | 4
Phase 1: Max the Pump Weeks 1 & 2
Filling your muscles with blood literally makes them swell like water balloons.
That swelling stretches the cell membrane and muscle fascia, allowing room for
future growth.
In addition, blood transports the needed nutrients for growth.
Why it works?
Although research shows that 1-7 reps are ideal for strength gains, it also confirms that a
higher range (8-12) is best for building mass. Higher reps increase lactic acid and
metabolic byproducts, which stimulate GH release. A recent study from Canada reported
that extremely high reps (20-30) are also superior for boosting protein synthesis.
Advanced Techniques
Pre-Exhaust: Exhaust a muscle with an isolation exercise before moving onto a
compound movement (i.e. flyes before bench presses).
Supersets: Perform a set of 2 exercises for the same or different muscle groups
back-to-back with no rest in between.
Drop Sets: AFTER reaching failure, reduce the weight by 20%-30% and
continue doing as many reps as possible. After reaching failure the second time,
reduce and do one more set to failure.
TRAINING SPLIT
MONDAY Chest, tri, calves
TUESDAY Back, biceps, abs
WEDNESDAY Rest
THURSDAY Quads, hams, calves
FRIDAY Shoulders, traps, abs
SATURDAY Rest
SUNDAY Rest
Page | 5
CHEST, TRICEPS, and CALVES
IN DB FLY
SS WITH
IN DB PRESS
3/20
3/15-20
--
2 MIN
DB FLY
SS WITH
DB BENCH PRESS
3/20
3/15-20
--
2 MIN
CABLE CROSSOVER 3/25-30 (1 drop set) 2 MIN
LYING EXTENSION
SS WITH
CLOSE GRIP BENCH
3/20
3/15-20
--
2 MIN
OVERHEAD ROPE EXT
SS WITH
DIPS
3/20
3/FAILURE
--
2 MIN
STANDING CALF RAISE
SS WITH
SEATED CALF RAISE
4/25-30
4/30-35
--
2 MIN
BACK, BICEPS, AND ABS
STR ARM PULLDOWN
SS WITH
WIDE GRIP PULLDOWN
3/20
3/15-20
--
2 MIN
PULL-UPS
SS WITH
BB ROW
3/FAILURE
3/15-20
--
2 MIN
1 ARM SEATED CBL ROW 3/25-30 (6 Sets / no rest) 2 MIN
PREACHER CURL
SS WITH
BB CURL
3/20
3/15-20
--
2 MIN
DB HAMMER CURL
SS WITH
CROSS CABLE CURL
3/20
3/15-20
--
2 MIN
BB REV WRIST CURL
SS WITH
BB WRIST CURL
3/25-30
3/25-30
--
2 MIN
HANGING LEG RAISE
SS WITH
CRUNCHES
3/FAILURE
3/FAILURE
--
2 MIN
Page | 6
QUADS, HAMS, and CALVES
LEG EXT
SS WITH
FRONT SQUAT
3/20
3/15-20
--
2 MIN
SMITH REV LUNGE
SS WITH
SMITH SQUAT
3/20
3/15-20
--
2 MIN
LYING LEG CURL
SS WITH
ROMANIAN DEADLIFT
3/20
3/15-20
--
2 MIN
SEATED CALF RAISE
SS WITH
LEG PRESS CALF RAISE
4/30-35
4/30-35
--
2 MIN
SHOULDERS, TRAPS, and ABS
LATERAL RAISE
SS WITH
DB SHOULDER PRESS
3/20
3/15-20
--
2 MIN
SMITH UPRIGHT ROW
SS WITH
SMITH SHOULDER PRESS
3/20
3/15-20
--
2 MIN
BENT OVER LAT RAISE
SS WITH
DB SHRUG
3/20
3/15-20
--
2 MIN
REVERSE CRUNCH
SS WITH
CABLE CRUNCH
3/FAILURE
4/25-30
--
2 MIN
Page | 7
Phase 2: Raise GH and IGF-1 Weeks 3 & 4
Muscles grow with the help of 2 hormones, GH and IGF-1.
GH is produced in the pituitary gland, where it travels to the muscle cells to
promote growth. It also increases the release of IGF-1 in the liver, which then
travels to muscle cells to augment GH.
IGF-1 is also produced within muscle cells to further boost muscle growth.
Why it works?
Studies from Iran show an increase in the production of GH and IGF-1 when subjects are
only allowed 1 min of rest between sets over the control group. Other studies since have
supported limiting to 1 min of rest between sets. Although it is true that resting 2 minutes
allows you to complete more reps and thus, increase in size and strength, it is good
periodically to drop your rest down to 1 minute to ramp up levels of these hormones.
Advanced Techniques
Forced Reps: After reaching failure, have a spotter assist you just enough to get
2-3 more reps.
Rest-Pause Reps: After failure, rack the weight and rest 10-15 seconds. Then
resume the set to failure again. This can be done 2-3 times per set.
TRAINING SPLIT
MONDAY Chest, tri, abs
TUESDAY Quads, hams, calves
WEDNESDAY Rest
THURSDAY Shoulders, traps, abs
FRIDAY Back, biceps, forearm
SATURDAY Rest
SUNDAY Rest
* = REST-PAUSE ON LAST 2 SETS ONLY
+ = DROP SETS ON LAST 2 SETS ONLY
++ = 3-4 FORCED REPS ON LAST 2 SETS ONLY
Page | 8
CHEST, TRICEPS, and ABS
INCLINE BENCH 3/10 * 1 MIN
DB FLY 3/12 + 1 MIN
CABLE CROSSOVER 3/15 + 1 MIN
MACHINE CHEST PRESS 3/12-15 ++ 1 MIN
CLOSE GRIP BENCH 3/10 * 1 MIN
OVERHEAD DB EXT 3/12 + 1 MIN
DIPS 3/15 ++ 1 MIN
HANGING LEG RAISE 3/FAILURE * 1 MIN
ROPE CRUNCH 3/12-15 ++ 1 MIN
QUADS, HAMS, and CALVES
SQUAT 3/10 * 1 MIN
BB LUNGE 3/10-12 * 1 MIN
LEG EXT 3/12-15 + 1 MIN
UNILATERAL LEG PRESS 3/15 ++ 1 MIN
ROMANIAN DEADLIFT 3/10-12 * 1 MIN
LYING LEG CURL 3/12-15 + 1 MIN
LP CALF RAISE 3/15-20 * 1 MIN
SEATED CALF RAISES 3/20-30 + 1 MIN
SHOULDERS, TRAPS, and ABS
SMITH SHOULDER PRESS 3/10 * 1 MIN
LATERAL RAISE 3/12-15 + 1 MIN
BENT OVER LAT RAISE 3/15 + 1 MIN
MACHINE SHOULDER PRESS 3/15 ++ 1 MIN
BB SHRUG 3/10 * 1 MIN
DB SHRUG 3/12-15 + 1 MIN
WEIGHTED CRUNCH 3/10-12 * 1 MIN
CABLE OBLIQUE CRUNCH 3/12-15 + 1 MIN
BACK, BICEPS, and FOREARMS
WIDE GRIP PULL UP 3/10 * 1 MIN
BB ROW 3/10 * 1 MIN
STRAIGHT ARM PULLDOWN 3/12-15 ++ 1 MIN
SEATED CABLE ROW 3/15 + 1 MIN
EZ BAR CURL 3/10 * 1 MIN
PREACHER CURL 3/12-15 + 1 MIN
ONE ARM CABLE CURL 3/15 ++ 1 MIN
BB WRIST CURL 3/10-12 * 1 MIN
BB REVERSE WRIST CURL 3/12-15 * 1 MIN
SEATED CALF RAISE 3/15-20 * 1 MIN
STANDING CALF RAISE 3/25-30 + 1 MIN
Page | 9
Phase 3: Boost Testosterone Weeks 5 & 6
Raising testosterone is crucial to growth.
Studies show that using your 10 rep max increases test levels by 10%.
Yet when training with 70% or 40% of that weight, they received little if any
change in testosterone levels.
Why it works?
New Zealand researchers have found during squatting volume experiments that:
10 reps x 10 sets = 100 total reps showed a 90% increase in testosterone levels, where as
6 x 4 (24 reps) and 8 x 6 (48 reps) shoed no increase, suggesting that volume is a key in
raising testosterone.
Advanced Techniques
Tri-Sets: Perform three exercises for the same muscle group back-to-back-to-
back with no rest in-between.
TRAINING SPLIT
MONDAY Chest, tri, abs
TUESDAY Back, biceps, forearm, calves
WEDNESDAY Rest
THURSDAY Shoulders, traps, abs
FRIDAY Quads, hams, calves
SATURDAY Rest
SUNDAY Rest
CHEST, TRICEPS, and ABS
REV GRIP BENCH 4/8 1-2 MIN
FLAT BENCH 4/8 1-2 MIN
SMITH DECLINE PRESS 4/10 1-2 MIN
LOW PULLEY CABLE CROSS 4/10 1-2 MIN
DECLINE PUSH UP
SS WITH
PUSH UP
3/FAILURE
3/FAILURE
--
1-2 MIN
CLOSE GRIP BENCH 4/8 1-2 MIN
LYING EXTENSION 4/8 1-2 MIN
ROPE PUSHDOWN
TRISET WITH
ROPE OVERHEAD EXT
PUSHDOWN
4/10
4/10
4/10
--
--
1-2 MIN
HANGING LEG RAISE
TS WITH
DEC TWISTING CRUNCH
CRUNCH
4/FAILURE
4/FAILURE
4/FAILURE
--
--
1-2 MIN
Page | 10
BACK, BICEPS, FOREARMS, and CALVES
BB ROW 4/8 1-2 MIN
WIDE GRIP PULLDOWN 4/8-10 1-2 MIN
REVERSE GRIP PULLDOWN 4/8-10 1-2 MIN
ONE ARM DB ROW 4/10 1-2 MIN
SEATED ROW 4/10 1-2 MIN
BB CURL 4/8 1-2 MIN
INC DB CURL 4/8-10 1-2 MIN
EZ BAR CABLE CURL 4/10 1-2 MIN
ROPE HAMMER CURL 4/10 1-2 MIN
BB WRIST CURL 4/10 1-2 MIN
BB REV WRIST CURL 4/10 1-2 MIN
STANDING CALF RAISE
TRISET WITH
SEATED CALF RAISE
BW CALF RAISE
4/15-20
4/20-25
4/FAILURE
--
--
1-2 MIN
SHOULDERS, TRAPS, and ABS
STAND DB SHDR PRESS 4/8 1-2 MIN
SMITH SHDR PRESS 4/8-10 1-2 MIN
ALT DB UPRIGHT ROW 4/10 1-2 MIN
BENT OVER LAT RAISE
TRISET WITH
LAT RAISE
DB FRONT RAISE
4/10
4/10
4/10
--
--
1-2 MIN
SMITH SHRUGS 4/8-10 1-2 MIN
SMITH BEHIND SHRUG 4/10 1-2 MIN
REV CRUNCH
TRISET WITH
BICYCLE CRUNCH
PLANK
4/FAILURE
4/FAILURE
4/1 MINUTE
--
--
1-2 MIN
QUADS, HAMS, and CALVES
SQUAT 4/8 1-2 MIN
FRONT SQUAT 4/8-10 1-2 MIN
LEG PRESS 4/10 1-2 MIN
DUMBELL STEP UP 4/10 1-2 MIN
LEG EXT
TRISET WITH
LYING OR SEATED CURL
SISSY SQUATS
4/10
4/10
4/FAILURE
--
--
1-2 MIN
ROMANIAN DEADLIFT 4/8-10 1-2 MIN
SEATED CALF RAISE
TRISET WITH
DONKEY OR STAND CALF
BW CALF RAISE
4/15-20
4/20-25
4/FAILURE
--
--
1-2 MIN
Page | 11
Phase 4: Gene Stimulus Weeks 7 & 8
Training activates genes that ramp up protein synthesis.
These genes stay active for hours (some up to 72 hrs).
Training the same muscle within a short time frame will make the gene reach an
even higher activity level and lead to greater growth.
Why it works?
Genes are bumped up to 100% stimulus when a muscle is trained. Stimulus drops 25%
each day until it returns to normal by day 4. If the same muscle is trained on day 4, its
gene stimulus is bumped back up to 100%. If trained again on day 2 however, it may
potentially be bumped up to 150% gene stimulus, which can lead to greater growth.
Advanced Techniques
None for this phase.
TRAINING SPLIT
MONDAY Upper 1
TUESDAY Lower and arms 1
WEDNESDAY Upper 2
THURSDAY Lower and arms 2
FRIDAY Upper 3
SATURDAY Lower and arms 3
SUNDAY Rest
UPPER 1
BENCH PRESS 4/6-8 2 MIN
INCLINE DB PRESS 4/6-8 2 MIN
STR ARM PULLDOWN 4/6-8 2 MIN
SEATED CABLE ROW 4/6-8 2 MIN
SMITH SHOULDER PRESS 4/6-8 2 MIN
LATERAL RAISE 4/6-8 2 MIN
DB SHRUG 4/6-8 2 MIN
CABLE CRUNCH 3/8 1-2 MIN
HANG LEG RAISE-WEIGHT 3/6-8 1-2 MIN
Page | 12
LOWER and ARMS 1
SQUAT 4/6-8 2 MIN
LEG EXT 4/6-8 2 MIN
ROMANIAN DEADLIFT 4/6-8 2 MIN
ROPE PUSHDOWN 3/6-8 2 MIN
DB OVERHEAD EXT 3/6-8 2 MIN
CABLE CURL 3/6-8 2 MIN
DB CONCETRATION CURL 3/6-8 2 MIN
DB WRIST CURL 3/6-8 1-2 MIN
STAND CALF RAISE 3/6-8 1-2 MIN
LP CALF RAISE 3/6-8 1-2 MIN
UPPER 2
INC DB FLY 4/6-8 2 MIN
CABLE CROSSOVER 4/6-8 2 MIN
ONE ARM DB ROW 4/6-8 2 MIN
WIDE GRIP PULLDOWN 4/6-8 2 MIN
BB SHOULDER PRESS 4/6-8 2 MIN
DB UPRIGHT ROW 4/6-8 2 MIN
BB SHRUG 4/6-8 2 MIN
REVERSE CRUNCH 3/FAILURE 1-2 MIN
OBLIQUE CRUNCH 3/FAILURE 1-2 MIN
LOWER and ARMS 2
LUNGE 4/6-8 2 MIN
LEG EXTENSION 4/6-8 2 MIN
LYING LEG CURL 4/6-8 2 MIN
CLOSE GRIP BENCH 3/6-8 2 MIN
LYING TRI EXT 3/6-8 2 MIN
PREACHER CURL 3/6-8 2 MIN
INC DB CURL 3/6-8 2 MIN
SEATED CALF RAISE 3/10-12 1-2 MIN
STAND CALF RAISE 3/15-20 1-2 MIN
UPPER 3
REV BENCH PRESS 4/6-8 1-2 MIN
DECLINE DB PRESS 4/6-8 1-2 MIN
BB ROW 4/6-8 2 MIN
REV GRIP PULLDOWN 4/6-8 2 MIN
CABLE LAT RAISE 4/6-8 2 MIN
REV MACHINE FLY 4/6-8 2 MIN
SMITH BEHIND SHRUG 4/6-8 2 MIN
WEIGHTED DEC CRUNCH 3/6-8 1-2 MIN
HANG LEG RAISE 3/FAILURE 1-2 MIN
Page | 13
LOWER and ARMS 3
SMITH FRONT SQUATS 4/6-8 2 MIN
LEG PRESS 4/6-8 2 MIN
SEAT OR LYING LEG CURL 4/6-8 2 MIN
BB CURL 3/6-8 2 MIN
ALT DB HAMMER CURL 3/6-8 2 MIN
REV GRIP BB CURL 3/6-8 2 MIN
DB OR CABLE KICKBACK 3/6-8 2 MIN
CABLE OH EXT 3/6-8 2 MIN
STAND CALF RAISE 3/6-8 2 MIN
SEATED CALF RAISE 3/10-12 2 MIN
Phase 5: Muscle Damage and Repair Weeks 9& 10
Muscle fibers incur damage from training, and the repair that happens afterward is
what is responsible for strength and size. Nothing causes more damage than
negatives.
Typically, negatives are used after positive failure. In this program we are staring
with negatives, so the first exercise for each group you will do no positives.
Follow the 3-5 rep range for negative and positive sets.
Why it works?
Negative rep training promotes more growth than standard training due to a greater
hormonal response.
Advanced Techniques
Negative: Emphasizes the negative portion (lowering) of the lift. Use a weight
that is 120% - 130 % of your 1 rep max and lower it over 3 – 5 seconds, having a
spotter help lift it off you for the positive portion of the lift. If you can resist for
more than 5 seconds, use more weight.
TRAINING SPLIT
MONDAY Quads, calves, abs
TUESDAY Rest
WEDNESDAY Chest, shoulders, traps, tri
THURSDAY Rest
FRIDAY Hams, back, biceps, calves, abs
SATURDAY Rest
SUNDAY Rest
Page | 14
QUADS, CALVES, and ABS
SMITH SQUAT 3/4-6 (NEG) 3-4 MIN
SQUAT 3/3-5 3-4 MIN
LEG PRESS 3/3-5 3-4 MIN
LEG EXTENSION 3/4-6 (NEG)
3/3-5
3-4 MIN
3-4 MIN
LP CALF RAISE 3/4-6 (NEG)
3/3-5
3-4 MIN
3-4 MIN
SEATED CALF RAISE 3/12-15 1-2 MIN
HANGING LEG RAISE 3/FAILURE 1-2 MIN
CRUNCH 3/FAILURE 1-2 MIN
CHEST, SHOULDERS, TRAPS, and TRICEPS
BENCH PRESS 3/4-6 (NEG)
3/3-5
3-4 MIN
3-4 MIN
INC DB PRESS 3/3-5 3-4 MIN
CABLE CROSSOVER 3/5 3-4 MIN
SMITH SHOULDER PRESS 3/4-6 (NEG)
3/3-5
3-4 MIN
3-4 MIN
SMITH UPRIGHT ROW 3/5 3-4 MIN
LATERAL RAISE 3/5 3-4 MIN
BB SHRUG 3/3-5 3-4 MIN
CLOSE GRIP BENCH 3/4-6 (NEG)
3/3-5
3-4 MIN
3-4 MIN
STRAIGHT BAR PUSHDOWN 3-5 3-4 MIN
CHEST, SHOULDERS, TRAPS, and TRICEPS
DEADLIFT 3/4-6 (NEG)
3/3-5
3-4 MIN
3-4 MIN
ROMANIAN DEADLIFT 3/3-5 3-4 MIN
LYING LEG CURL 3/5 3-4 MIN
WIDE GRIP PULLDOWN 3/4-6 (NEG)
3/3-5
3-4 MIN
3-4 MIN
BB ROW 3/3-5 3-4 MIN
DB ROW 3/3-5 3-4 MIN
BB CURL 3/4-6 (NEG)
3/3-5
3-4 MIN
IN DB CURL 3/5 3-4 MIN
WEIGHTED DEC CRUNCH 4/15-20 1-2 MIN
PLANK 4/1 MIN 1-2 MIN
Page | 15
Nutrition
Utilize The Subsequent Equations To Find Your Caloric Baseline:
Mesomorphs – bodyweight x 15.
Ectomorphs – bodyweight x 16-17.
Endomorphs – bodyweight x 13-14.
200lb X 15 kcals = 3000 kcals per day
-600 kcals per day in order to lose 1.2 lbs of body fat per week.
Cutting = split into 6 meals per day
Mesomorphs Protein (1.5g) Carbs (.75g) Fat Calories
150 lb 225 112.5 35 ~1650
200 lb 300 150 70 ~2430
Mass Building = split into 8-11 meals per day
Lifting days = 18 calories per pound of bodyweight
Non Lifting days = 15 calories per pound of bodyweight
+1000 calories for growth
So for a 150 lb and 200 lb lifter you would need approximately:
Protein (2g) Carbs (3g) Fat Calories
150 lb 300 450 75 ~3675
200 lb 400 600 100 ~4900
I do not suggest mass building until you have at least 1-2 years of lifting under
your belt, are at least an intermediate lifter, and already have gained control of
your diet and body fat levels.
Proteins: Tuna or any other fish
Cottage cheese
Eggs (especially the whites)
Chicken breast (boneless, skinless)
Turkey breast (boneless, skinless)
Lean beef
Whey protein
Soy protein
Any other source of protein as long as it is low in saturated fat and carbohydrates.
Page | 2
Carbohydrates: Sweet potatoes
Oatmeal or oat bran
Brown rice
Wheat bread (limit to 2 slices per day)
Beans
Citrus fruits (limit to 2-3 servings per
day)
High fiber vegetables
Stay away from refined grains and anything that says “enriched” or “high fructose
corn syrup” on the label.
Fats: Omega 3 capsules (i.e. fish oil capsules)
Flax seed oil
Primrose oil
Borage oil
Olive oil
Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain
hydrogenated oils)
Egg yolks
Fish (salmon especially)
Most fats should come as a by-product of your carbohydrate and protein intake.
Page | 2
Supplements
Highly Recommended:
These are the best mass gaining supplements to help your body get the nutrients it needs
to grow.
Whey Protein: A rapidly digested protein that gets into your muscles quicker
than any other form of protein.
Casein Protein: A slow digesting protein ideal for preventing muscle breakdown
while you are sleeping. Cottage cheese is a great source of casein. Eat before
bedtime.
BCAA’s: Branched Chain Amino Acids are great for recovery and growth.
Creatine: Provides the materials for making ATP, your body’s immediate energy
source used for lifting, as well as boosting IGF-1 (weeks 3-4) and aiding muscles
in retaining more water, which helps in stretching cell membranes and muscle
fascia (weeks 1-2).
Extra Pound-Boosters:
NaNO Vapor: (Nitric Oxide) Free-form molecule that dilates blood vessels,
maximizing the pump during workouts. Aids in the delivery of nutrients
during the workout and greater production of mass building hormones.
Glutamine: Amino acid that aids in recovery and immune system function.
Since the immune system requires glutamine to function, taking supplemental
glutamine can prevent the immune system from stealing it from muscle fibers.
Great after workouts and before bed.
ZMA: (Zinc and Magnesium Aspirate) Has been shown to help with rest and
raising hormone levels during sleep. Taken before bed.
D-Aspartic Acid: Used to raise testosterone levels. Can be purchased online
in powder form and mix with apple juice in the morning.
Page | 3
“Drying Out”
While “cutting” is the process of dieting away the fat between the skin and muscle
(subcutaneous) in order to increase visibility of the muscle definition, “drying out” is the
process of tricking your body into temporarily depleting itself of the water between the
skin and muscle through elimination and transferring the remainder into the muscle,
causing the muscle to swell even more. Drying out is a very tricky process, and can even
be dangerous if not done properly. Performing it successfully is also often times the
difference between 1st and 5
th place in a bodybuilding competition. No doctor will
recommend this process, as it is not a healthy practice.
DRYING GUIDELINES (This schedule assumes a Friday NIGHT reveal)
The week prior: I drink 1.5 gallons of water a day the week prior. This is not
necessary, but is very helpful to me in preparing my body for 3 gallons a day the next week.
The week of: Sunday, Monday, Tuesday and Wednesday: 2.5 to 3 gallons of water
50g of carbs or less
Thursday: Drive to DC…..longest drive EVER with LOTS of bathroom stops.
Begin a gradual carb-up. Eat 5 or 6 meals (50-75g carbs each)
Meals 1-2: have fruits as your main carb source. Start the carb-up
with fruit to replenish liver glycogen fast!
Meals 3-4: move to starchier, faster-absorbing carbs (yams,
potatoes, rice if it's tolerated well).
Water intake should be cut completely after dinner (Meal 4). One or two more meals should be consumed after you cut water. Have only one if
you're already looking "full." Have two if not. These meals should contain carbs derived from simple sugars: pancakes and syrup, pie filling, waffles,
chocolate, etc. Along with this meal, have two tablespoons of vegetable glycerin.
Take an Epsom salt bath for 20-30 minutes. This promotes increased perspiration.
Friday (reveal day): Breakfast depends on how you look.
Looking flat? Have another simple sugar meal.
Looking good? Small portion of fruit and protein. Holding water? Protein only (shake with very little water).
Take another Epsom salt bath.
Forty-five minutes before pumping up for the reveal, take in two tablespoons of glycerin and one can of full-sugar soda.
Page | 4
TRAINING GUIDELINES (The goal is glycogen depletion, not muscle gain)
Sunday: Full Body Workout
6-8 sets per muscle group, 10-12 reps :03 negative, no pause, :02 concentric, no pause, repeat
:30 rest max between sets
Never hit failure. Excessive muscle damage slows glycogen repletion. It's best to do more sets of the same exercise than to use multiple exercises.
Monday: Full Body Workout, Different Exercises Similar to Monday, with some differences.
Use a different exercise. Still use only one exercise per muscle group. 6-8 sets per group, 12-15 reps
Faster tempo = :02 negative, :01 concentric
Tuesday: Upper Body Only 6-8 sets, 15-20 reps
:02 eccentric, :01 concentric
Wednesday: Off Day or HIIT Day
No weight training today, but you may perform some HIIT to flush water and increase insulin sensitivity. This is the only day of the week you'll perform any type
of cardio.
Thursday: Muscle Emphasis If there's a muscle you want to emphasize on Friday, train it on Thursday, de-
emphasizing the negative portion of the movement.
10-12 fast, rhythmic, sets; 12-15 reps
This will lead to more glycogen super compensation in that muscle group so the next day they will look fuller.
Friday: The Pump
Time to pump up before you head to the Hot Gates! Remember:
1. If you over-pump, you'll have a lack of separation. If you under-pump, you'll look smaller. Perform just enough resistance training to get a small pump and some
vascularity going. This is especially true for the arms.
2. Don't pump up the legs; they look better unpumped.
3. Focus most of your pumping energies on shoulders and chest. It's pretty much impossible to over-pump your shoulders, so nail them good!
4. If you have a choice, keep the temperature in the room high. This facilitates the pump and keeps you pumped for longer.
Page | 5
Common peaking mistake #1: Cutting water intake too soon
Begin to cut water intake in the evening on Thursday. Cutting too soon leads to
deflated-looking muscles. Cutting water intake too soon can also make you hold water because your body will up-regulate its Aldosterone levels, which will prevent
flushing sodium and water out of your system. Oh yeah, not drinking anything for a couple of full days might just be unhealthy too!
Common peaking mistake #2: Cutting water intake gradually
Many people will over-consume water (three gallons or more) for the first two or three days, then gradually decrease water over the next three or four days. This is
another mistake. By gradually reducing water intake you lose the benefit of the flushing mode. Why? Because over the two or three days of gradually reducing water
intake, the body will adapt and bring its Aldosterone levels back to normal. So you're flushing a lot of water at the beginning of the week, but very little at the end. The
best approach is to suddenly cut your water so that your body stays in ''flushing mode'' even when no water is coming in.
Common peaking mistake #3: Trying to do more than is necessary (DEADLY)
I have seen phenomenal athletes go to the hospital with IV’s in their arms from
taking this too far. This is not the type of thing where “more is better”. This can be a very dangerous activity if done incorrectly, and should not even really be
attempted unless you are in the single digit BF% range. Any higher than 9% and you will not see nearly enough results for the risk anyways.
