The Summer Cut – Training & Diet
By Ollie Matthews
With a completely different approach to how most people train. The training program here is designed to keep your body guessing, never adapt, and always stay in a fat burning muscle building state.
It is based upon a three week rotation using three different training methods training over 4 sessions a week meaning one session you will repeat twice each week before moving onto the next rotation e.g Week 1 start and finish with Chest & Biceps, Week 2 start and finish with Back & Triceps week 3 start and finish Legs & Shoulders. Each week you will rotate from Heavy, Pre-Exhaust, Volume, and repeat allowing not just muscular recovery but also central nervous system recovery too.
Week One – Heavy
Chest & Biceps
Flat BB Bench Press – 3 sets 6-8 Reps
Incline DB Bench Press – 3 sets 6-8 reps
Incline Flyes – 3 sets 10-12 reps
Dips – 1 Set Failure
BB Bicep Curls – 3 sets 6-8 Reps
Hammer Curls – 3 sets 6-8 Reps
Back & Triceps
Barbell Rows Underhand grip – 3 sets 6-8 Reps
Wide Chins – 3 sets failure
Deadlift – 3 sets 6 reps
Seated Row – 3 sets 10-12 reps
Lying Skullcrushers EZ Bar – 3 sets 6-8 Reps
Tricep Pushdowns – 3 sets 10-12 reps
Legs & Shoulders
Squats – 3 Sets 6-8 Reps
Leg Extensions – 3 Sets 6-8 Reps
Leg Curls – 3 sets 6-8 Reps
Stiff Legged deadlifts DB – 3 Sets 10-12 reps
Military Press (Standing) – 3 Sets 6-8 Reps
Lateral Raise 3 Sets 10-12 Reps
Bent Over Lat Raise – 3 Sets 10-12 Reps
Week Two – Pre-Exhaust
Chest & Biceps
Incline DB Flyes – 25 Reps follow by drop set 1×6,6,6
Flat BD Press – 3 sets 6-8 Reps
Dips 3 sets 10-15 reps
Preacher Curl – 25 Reps follow by drop set 1×6,6,6
DB Curls – 3 sets 6-8
Back & Triceps
DB Pullovers – 25 Reps follow by drop set 1×6,6,6
DB Rows – 3 sets 6-8 Reps
Close Grip Pulldowns 3 sets 10-12 Reps
Tricep Push Downs – 25 Reps follow by drop set 1×6,6,6
Overhead DB Extensions – 3 sets 6-8 reps
Deadlifts – 1 set 25 reps
Legs & Shoulders
Leg Extensions – 25 Reps follow by drop set 1×6,6,6
Leg Press – 3 sets 6-8 Reps
Stiff legged Deadlifts Barbell – 3 Sets 6-8 Reps
DB Lateral Raises – 25 reps follow by drop set 1×6,6,6
Seated DB Shoulder Press – 3 sets 6-8 Reps
Bent Over Lateral Raisies – 3 sets 10-12 reps
Week Three Volume
Perform all sets with same weight 30-60seconds between sets the last few sets should be a real big struggle
Chest & Biceps
Incline Barbell Press – 10sets 10 reps
Standing DB curls – 6sets 10 reps
Back & Triceps
Bent over Barbell Row (overhand Grip) – 10sets 10 reps
Rope Pushdowns – 6sets 10 reps
Legs & Shoulders
Squats – 10sets 10 reps
Standing Military BB Press – 6sets 10 reps
The Diet
The summer cut obviously needs to have a nice focus on the diet side of things as well as training. The way the diet is structured is to allow the body to stay steady with insulin levels utilising both fast and slower digesting carbohydrates (around 250-300g) with most meals a good level of protein (250-300g total) and lowered fat levels throughout the day. Also focusing on the supplement plan to allow you to hit your target goals regarding fat loss whilst staying in an anabolic state throughout. Now, we say diet but I would prefer to call this an eating plan, allowing the body to utilise the nutrients how it was designed to, spreading meals out through the day averaging about every two hours. Also note the lowered levels of cardio, this is designed to give the metabolism a spike if the food is stuck too your bodyfat levels will gradually reduce and apart from 15-20 minutes post workout cardio you should not need to adjust too much and add more cardio over a 12-15 week period.
Cardio Upon Waking
Steady intensity for 10-20minutes and a serving of Bodybuilding Warehouses ‘Fat Loss Stack’ http://www.bodybuildingwarehouse.co.uk/bodybuilding-warehouse-fat-loss-stack-bbw-sida-caffeine–green-tea-4541-p.asp
Meal one – Breakfast
60 Oats
2 Scoops of BBW Premium Whey or 8 Egg Whites
150ml Orange Juice (Not from concentrate)
BBW Creatine Ethyl Ester
BBW L-Glutamine 10g
Meal two
One Serving of BBW Premium Whey in 150ml Skimmed Milk topped up with water if desired.
Meal Three
Tuna Sandwich – Add lettuce not butter if need to moisten the bread (100g Tuna 100g Wholemeal Bread)
1 apple
Meal Four
80g Cooked Wholemeal Basmati Rice 130g Cooked Chicken and 100g Green Veg ½ Grapefruit
Meal Five
Turkey Sandwich – Add lettuce not butter once again if needed (100g Turkey 100g Wholemeal Bread)
½ Large Orange
Pre Workout
1MR Shake and Premium Whey Shake in water
Post Workout
BBW Whey Isoclear Shake
150ml Orange Juice
BBW Creatine Ethyl Ester
10g Glutamine
Meal 6
140g (uncooked weight) Sweet Potato, 130g Cooked Chicken, Beef or Tuna, 100g Green Veg
Meal 7 Before bed
50g Tuna or Serving of BBW Premium Casein & Half a grapefruit
Pre Bed Cardio
10-15 Minutes Steady State
