The Cut Diet

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Chapter 1
The Most Effective Contest Prep Program Ever Created
Contest Prep Dieting is the same as any nutrition plan: lose as much fat as possible while maintaining or
gaining muscle mass. However, during a true bodybuilding show prep, you must be in greater control of
all variables from timely macronutrient count to water intake. Meanwhile, you are in a strict caloric deficit
and pushing your training to tougher heights. Not easy by any means.
One hallmark of our methodology is we include an innovative practice to SAFELY drop water and “dry out”
so you can display your best physique.
Read it, follow it, and stay disciplined in its execution. We balance protein and fats while keeping carbs in
to fuel the INSANE training program. This effective, balanced prep diet has produced many champion
physiques. Yours could be next.
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Chapter 2
The Cut Diet
Water Intake
Slowly progress into drinking 1-2 gallons of water daily. Start with a gallon of water daily for week one.
Then add a 1/4 of a gallon at the beginning of week 2. Repeat till you reach 2 gallons.
Coffee
Coffee is OKAY! You just cannot add empty calories from sweeteners or syrups. Use a non-caloric
sweetener like stevia!
Try something like this: https://www.tigerfitness.com/products/better-stevia-liquid-sweetener
You may add zero calorie flavorings like Skinny Syrups as well.
The Diet Plans

Over the next 4 pages, we will cover each diet in detail. Scroll to the one that applies to you and follow it.
They are in the following order.
1. Men’s Meal Plan (over 200 pounds)
2. Men’s Meal Plan (under 200 pounds)
3. Women’s Meal Plan (over 180 pounds)
4. Women’s Meal Plan (under 180 pounds)
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Men’s Meal Plan (over 200 lbs.)
Meal 1
● Protein Options (choose 1):
○ MTS Nutrition Machine Whey (2 scoops)
○ 8 Egg Whites + 2 Whole Eggs
● Carb Options (choose 1):
○ 1/4 cup Cream of Rice
○ 3/4 cup Oatmeal
● Fat Options (choose 1):
○ 1 oz. Almonds
○ 1 TBSP Natural Peanut Butter
Meal 2
● Protein Options (choose 1, serving size of 7oz):
○ Chicken Breast
○ 93% Lean/7% Fat Ground Turkey or Beef
● Carb Options (choose 1, servings size of 7 oz.):
○ Red Potatoes
○ Sweet Potatoes
● Veggie Options (choose 1, serving size of 1 cup):
○ Green Beans, Asparagus Spears, Kale, Spinach, Broccoli, or Brussels Sprouts
Meal 3
○ Chicken Breast
○ 1/4 cup Jasmine Rice
○ 7 oz. Sweet Potatoes
Pre Workout
● Outright Bar (one bar)
Intra Workout
● O15 Nutrition Intra-Advantage (1 scoop)
Post Workout
● O15 Nutrition Big Hydro Protein Shake (2 scoops)
Meal 4
○ Salmon, Cod, or Shrimp
● Veggie Options (choose 1, serving size of 1 cup)
3
Men’s Meal Plan (under 200 lbs.)
Meal 1
○ MTS Nutrition Machine Whey (2 scoops)
○ 6 Egg Whites + 2 Whole Eggs
○ 3 Rice Cakes
○ 3/4 cup Oatmeal
○ 1 oz. Almonds
Meal 2
● Protein Options (choose 1, serving size of 5 oz.):
○ Chicken Breast
● Carb Options (choose 1, serving size of 5 oz.):
○ Red Potatoes
○ Sweet Potatoes
● Veggie Options (choose 1, servings size of 1 cup):
Meal 3
○ Chicken Breast
Pre Workout
Intra Workout
● O15 Nutrition Intra Advantage (1 scoop)
Post Workout
● MTS Nutrition Machine Whey (1 scoop)
Meal 4
● Protein Options (choose 1, servings size of 5 oz.):
4
Women’s Meal Plan (over 180 lbs.)
Meal 1
○ MTS Nutrition Machine Whey (1 scoop)
○ 4 Egg Whites + 1 Whole Egg
○ 1/4 cup Cream of Rice
○ 1/2 cup Oatmeal
○ 1 oz. Almonds
Meal 2
○ Chicken Breast
○ 3/4 cup Jasmine
Meal 3
○ Chicken Breast
○ 1 cup Jasmine Rice
Pre Workout
Post Workout
● O15 Nutrition Big Hydro (1 scoop)
Meal 4
5
Women’s Meal Plan (under 180 lbs.)
Meal 1
○ MTS Nutrition Machine Whey (1 scoop)
○ 3 Whole Organic Eggs
○ 2 Rice Cakes
○ 1/2 Cup Oatmeal
○ 1 oz. Almonds
Meal 2
○ Chicken Breast
○ 1/2 cup Jasmine
Meal 3
○ Chicken Breast
○ 4oz. Sweet Potatoes
Pre Workout
Post Workout
Meal 4
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How to Adjust Your Diet
At the beginning stages, your initial weight loss will be from water.
This is 100% natural and expected.
The goal is to lose 1-2lbs a week or sometimes slightly more.
NOTE: Weigh yourself on the same day weekly first thing in the morning. Saturday is usually the
best day since it’s after a consistent week of work.
If you lose 1-2lbs or more a week, CHANGE NOTHING. If you lose under 1lb at the end of a week,
then we simply remove carbs from a meal, starting with the last meal and working up to meal one.
For example:
● Sticking point 1: Remove carbs from meal 4
PEAK WEEK DIET

(For a Saturday Show)
3 Days Depletion (Start Tuesday):
Keep protein the same in your meals. For example, if you are eating 5oz. lean beef with meal 1,
keep it there! With the exception of meal 1, you will be eating only the protein and nothing else –
no veggies, no pre or post-workout bar/shake, and no intra-workout drink. JUST THE PROTEIN
SOURCE.
With meal 1 on all three days, add in 40g of slow-digesting carbs (low glycemic) from either red or
sweet potatoes.
Meal 1
● 40g carbs from Red or Sweet Potatoes
Meals 2, 3, and 4
● 3 oz. Chicken Breast
Carb Up Day Before (Friday):
Women: 40g Carbs with each meal

Men: 60g Carbs with each meal
First 2 Meals: Slow Digesting Carbs (Sweet potatoes)

Last 3 to 4 Meals: Fast Digesting (White rice)
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Morning of Show (Saturday):
Meal 1 (as soon as you wake up):

● Women: 30g Slow Digesting Carbs (Sweet Potato)
● Men: 50g Slow Digesting Carbs (Sweet Potato)
Meal 2 & 3:
● Women: 30g Fast Digesting Carbs (White Rice)
● Men: 50g Fast Digesting Carbs (White Rice)
After Morning Show:
Eating the night before the show truly determines your desired morning look.
If you are flat (muscles not “popping” – lack of pump) then the next 2 -3 Meals, following
pre-judging, should be eaten two hours apart and consist of the following:
● Women: 50-75g Fast Digesting Carbs (Rice or Rice Cakes)

● Men: 75-100g Fast Digesting Carbs (Rice or Rice Cakes)
If you looked EXACTLY how you wanted to, then do the following for the next 2-3 meals spaced
two hours apart:
● Women: 30g Lean Protein from Chicken, Fish or Beef with 30g Fast Digesting Carbs
● Men: 50g Lean Protein from Chicken, Fish or Beef with 50g Fast Digesting Carbs
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Chapter 3
Cardio Breakdown
Cardio cannot be skipped. No questions asked.
As we begin the prep process, you will start briskly walking at 30 minutes per day. You should be able to
maintain a conversation while walking but don’t move as if you are strolling through a store.
This will burn anywhere from 80-120 calories per 10 minutes depending on the intensity and heart rate.
As the body starts to adjust and you get deeper in prep, you will need to make changes to the type of
cardio and its duration.
Cardio intervals can be performed on a spin bike, treadmill, rower, etc… Whatever tool you use, make sure
to push yourself.
16-12 Weeks Out

Fasted, Steady State Cardio
● 30 minutes upon waking up
12-8 Weeks Out

10 Minutes Post Workout Cardio
● 1 min. high intensity (as fast as you can go)
● 1 min. low intensity (walking pace)
● Repeat
8-4 Weeks Out

● Repeat
4-1 Weeks Out

● Repeat
Peak Week
● 40 min. upon waking
○ Perform through Thursday of Peak Week
Steady-State Cardio Post Workout
● 15 minutes through Wednesday of Peak Week
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Chapter 4
How to Properly “Drop Water” – The Fighter Method
In my eight years away from the bodybuilding stage, I boxed. Boxing fascinated me in that these fighters
would drop 10-20 pounds on Friday and then come back, look fuller and better, and fight the next day at
full potential. It was insane to see and I thought, “What if we could apply this to bodybuilding?”
After all, bodybuilders just have to pose while boxers have to fight a guy trying to literally knock them
unconscious!
We can, and we did.
Bodybuilders hardly use the tools that fighters implement such as saunas, steam rooms, and Epsom salt
baths. Bodybuilders use oral or injectable diuretics which cause you to excrete water through the kidneys
and urine. If it works, it works. But it usually doesn’t and you end up with a flat, depleted physique.
Internally losing water is also very dangerous and has caused serious injury and even death within the
bodybuilding community. But you never hear of that happening with fighters.
Why aren’t fighters dying?
They drop water through the skin, subcutaneously, and “sweat it out”. When you lose enough, you just
stop. Whereas with diuretics, if you lose too much, sometimes they don’t stop. It’s kidney and physique
Russian Roulette.
If executed properly, we can lose the water either to replete fully or “dry out” or to even make a weight
class – I lost 17lbs to go from heavyweight to light heavyweight in one week to win my show!
But, we will allow for a natural diuretic to keep things flowing. For this, I recommend Blackstone Labs
Evaporate. Simply take per label instruction, no special tricks. It is very mild and all you need. Take 3 caps
2x a day on Thursday and Friday for a Saturday show then the day of the show (Saturday), take 3 caps
with your first meal and 3 caps two hours before finals.
You can get Black Labs Evaporate here:

https://www.tigerfitness.com/products/evaporate-water-loss-agent
The goal is to excrete water but be able to stop the drop when needed and also to refill at will. By losing
the water subcutaneously (through the skin), you will be able to fill out while being dry and hard!
Here is the protocol for a Saturday show with a Friday weigh-in. This will assume we have access to a
sauna. If you don’t, we will also do an Epsom salt bath-only protocol. If you don’t have Epsom salt, a
warm bath does just fine but I find that, although it lacks scientific evidence, Epsom salt helps alleviate
swelling and soreness – perfect for the week of the show!
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Sauna Option
Tuesday Night Before Bed

● 20 min. Sauna 150°-170°
● 20 min. Epsom Salt Bath (water temperature as hot as you can handle without burning)
Wednesday AM
● 20 min. Sauna 150°-170°
Wednesday Night Before Bed

● 30 min. Sauna 150°-170°
Thursday AM
● 20 min. Sauna 150°-170°
Thursday Night Before Bed

● 30 min. Sauna 150°-170°
Friday AM
● Sauna for as long as it takes to hit your weight class OR if already there, 30 minutes. If you
need to make weight, drink sips of water and eat lean protein only until you weigh in.
Assuming 5pm weigh-in, you’ll eat 12oz plain chicken breast until weigh-in and SIPS of
water only.
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Chapter 5
PTM Training (Peak Training Method)
The goal of this methodology is to challenge the muscle so we can maintain or even gain strength while
stimulating hypertrophy with volume and intensity sets.
We do this by using periodic-rep-ranges within each workout.
● The first exercise is a pre-exhaust to get the muscles warmed and primed for maximum loads and
kick-start hypertrophy.
● The second exercise is a power and strength movement done for 3-5 reps.
● The latter exercises will start with rep ranges of 8-12 reps for hypertrophy. We end with 15-20 reps
sets to promote blood flow and nutrient delivery.
These sets/rep ranges are executed for the whole 16 weeks. You CAN alternate exercises as long as they
target the same body part.
Let’s get started – and YOU MUST TRAIN INTENSE AND WITH PURPOSE!
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MEN’S TRAINING PROGRAM
Monday: Legs
Superset
● Leg Extension: 5x15-20
● Leg Curls: 5x15-20
Squats
● 5x3 (working sets)
○ Start with warmup sets of 4-6 reps before hitting 3 reps. For example, if doing 315
for your working sets, warm up with:
■ 135 x6
■ 225 x4
○ Then get to the working sets. When you can get all 5 sets for 3 reps, raise the weight
by 10lbs.
Leg Press
THE GAUNTLET! Work up to your max weight by ONE PLATE PER SIDE AT A TIME until you get to
your 10RM! If you do 5 plates….
● 1 plate x 15
● 2 plates x 12
● 3 plates x 10
● 4 plates x 10
● 5 plates x 10
● THEN WORK BACK DOWN
● 4 plates x 10
● 3 plates x 10
● 2 plates x 10
● 1 plate x 10
Romanian Deadlift
● 4x8-12
Hack Squat, Belt Squat, or any Machine Leg Press-Type Movement (Gym-Dependent)
● 3x20 (LIGHT WEIGHT! You don’t want to be near failure.)
Standing Calf Raise

● 4x15-20
Tuesday: Chest and Biceps

Pec Deck Flys
● 4x15-20
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Dumbbell Bench Press
● 5x5
○ Start with warmup sets of 6-8 reps. For example, if doing 100s for your working sets,
warmup with:
■ 50 x 8
■ 80 x 6
by 5lbs per dumbbell.
Incline Machine or Smith Machine Bench Press

● 4x8-12
Dumbbell Flys
● 4x8-12
Cable Crossover
● 3x20
Incline Dumbbell Curls

● 3x8-12
Cable Curls
● 3x20
Wednesday: Back
Lat Pull Downs with close grip
● 4x15-20
Barbell Rows
● 5x5
○ Start with warmup sets of 6-8 reps. For example, if doing 315 for your working sets,
warm up with:
■ 135 x 8
■ 225 x 6
by 10lbs.
Machine Rows
● 4x8-12
Hex-Bar Deadlifts (High Bar)

● 3 Work up sets, NOT to failure (do only 2-3 reps) 5x5
Hyperextensions
● 3x20
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Thursday: Shoulders and Triceps
Lateral Raise or Lateral Raise Machine
● 4x15
Rear Delt Fly

● 4x8-15
One Arm Standing Overhead Press

● 4x6-10
○ Pyramid up in weight, right up to failure. So if you do 100 lb DBs:
■ 40 x 10
■ 60 x 8
■ 80 x 8
■ 100 x 6
Standing Barbell Shoulder Press

● 5x5
○ Start with warmup sets of 6-8 . For example, if doing 315 for your working sets,
warm up with:
■ 135 x 8
■ 225 x 6
by 10lbs.
Dumbbell Shrugs
● 4x8-12
Scarecrow (https://youtu.be/Mfyfqx4PnbE)
● 3x20
Skullcrushers
● 4x8-12
Triceps Pressdowns
● 3x20
After you complete the first set of training days, schedule your workouts as such…
Friday: Legs
Saturday: Chest
Sunday: Off Day
Monday: Back
Tuesday: Shoulder & Triceps
Wednesday: Legs
Thursday: Do Chest Workout and so on…..
SUNDAY IS YOUR OFF DAY! If you need another day off instead of Sunday, simply train Sunday and swap
it for a different day.
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FEMALE TRAINING PROGRAM
Females have slightly different needs, so we have this female-specific training program!
Day 1: Quads
Day 2: Hamstrings
Day 3: Back/Shoulders/Chest/Arms
Day 5: Leg Day
Day 6: Active Rest Day (400 to 500 Calories Burn) Can be in or outside of the gym, cardio of your choice.
Day 7: REST AND RECOVERY DAY
Day 1: Quads
● Squats 10×10 (30 sec. rest only)
● Sumo Squats 5×15
● Leg Extensions 5×15
● Band Lunges 3×20
● Band Abductors 5×12
NOTE: With Each Working Set Sumo and Leg Extensions (10 Total Sets) Superset with Ab Rollouts for
30 seconds each.
Day 2: Hamstrings
● Stiff Leg Deadlifts 3×10
● Lying Band Hamstring Curl 3×12
● Leg Press 4×20..16..12..8 (increase weight each set)
○ High Feet Positioning On Platform
● Lying Hamstring Curls 3×12
● Cable Kickbacks 3×12
● Lying Hamstring Curls pt2 3×20
NOTE: With each working set of Deadlifts, Hamstring Curls, and Leg Press (10 Total Sets) Superset with
Hip Thrust x 10 heavy reps.
● Assisted Pull-Ups 4×12
● Incline Dumbbell Press Flys 4×12
● Shoulder Press 4×12
● Stiff Leg Deadlifts w/ Row 4×10
● Rope or Band Triceps Pressdowns 4×10
● Barbell or Dumbbell Curls 4×10
● Barbell Rollout w/ Upright Row 4×10
NOTE: 30 seconds rest only on ALL exercises
● Lat Band Pulldowns 4×12
● Dumbbell Bent Over Row 4×15
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● Dumbbell Side Raises 4×20
● Hammer Curls 4×15
● Band Pullovers 4×10
● Barbell or Band Front Raise 4×20
● Burpee Upright Row 4 x 30 sec
NOTE: 30 seconds rest only on ALL exercises
Day 5: Leg Day

● 4x20 (Circuit)
○ Dumbbell Front Squats
○ Bulgarian Lunges
○ Band Leg Press
● 4x20 (Circuit)
○ Hip Thrust
○ Band Leg Extensions
○ Band Hamstring Curls
● 4 SETS (Circuit)
○ Front Lunges to Back Lunges 30 sec. each leg
○ Stiff Leg Deadlifts (only come up halfway) x12
○ HEAVY Weighted Donkey Kicks 15x each leg
DAY 6: Active Recovery

● Active Rest Day (400 to 500 Calories Burn)
● Can be in or outside the gym. Cardio of your choice.
DAY 7: REST AND RECOVERY DAY
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Chapter 6
Supplements For Prep
There are a lot of supplements we can recommend, but it will cost you a small fortune! We will keep this
list short and only the essentials. If you want to add more, that’s great, but we realize that supplement
costs can add up and we want to keep this within reason.
We will focus on three aspects in order of importance:
● Health
● Performance
● Recovery
Health
Prep places a lot of stress on the body and immune system so we will need to mitigate that. Your
performance and physique mean nothing without optimal health.
I have put together the “Immunity Stack Plus” to provide the micronutrients you need for immune
support and physical recovery.
You can read more about the stack and purchase it here:
https://www.tigerfitness.com/products/immunity-stack-plus
Performance
Prep requires hard training, and we need the proper pre, intra, and post-workout supplements to
accomplish that. We also need a solid fat burner to make sure that you can get the most out of cardio
and maintain fat loss.
Pre-Workout: Feel free to choose your favorite pre-workout for this diet. You can check out the best
selling ones at Tiger Fitness here:
https://www.tigerfitness.com/collections/best-preworkout-supplements
Intra-Workout: For this diet, we chose O15 Nutrition Intra-Advantage. You can read more about it here:
https://www.tigerfitness.com/products/o15-nutrition-intra-advantage
Post-Workout: For this diet, we used two different post-workout proteins. You can check both out at the
links below.
O15 Nutrition Big Hydro: https://www.tigerfitness.com/products/o15-nutrition-big-hydro
MTS Nutrition Machine Whey:
https://www.tigerfitness.com/products/mts-nutrition-machine-whey-protein
Fat Burner: For this diet, we went with the proven MTS Nutrition Drop Factor. You can read more about it
here: https://www.tigerfitness.com/products/mts-nutrition-drop-factor
18
Recovery
We want to ensure we recover fully each day to be able to blast through our next workout. A great
supplement for this is Ambrosia Overtraining Solution. You can check it out here:
https://www.tigerfitness.com/products/ambrosia-overtraining-solution
You can add other supplements as you see fit, but this is a great start.
And remember, if you are doing peak week, don’t forget Blackstone Labs Evaporate that was described in
Chapter 4. You can check Evaporate out here:
https://www.tigerfitness.com/products/evaporate-water-loss-agent
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Chapter 7
Diet Application For Goals
If you’re trying to just get beach ready, then follow this diet until you reach your desired level of leanness.
Once reached, you DO NOT need to do the water drop or peak week – it’s not necessary! You will be at
your goal.
If competing, keep going! Once you’re lean enough, do it! The rule of thumb is if you are under 15% body
fat, you will need 16 weeks of prep. If over this, the program will work but you need to allow more time
and keep doing the “4-1 weeks cardio” and adjusting diet until you get there.
This is a book, hence a GENERAL guideline. To get the results tailored to you, you can hire either Marc or
Courtney as YOUR coach. This is the way to get OPTIMAL results. You can get more information on this
at:
Courtney: [email protected]
Marc: www.marclobliner.com
LET’S DO THIS!
It’s time to reach your goals. We are here to help every step of the way!
20

The Cut Diet

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Try something like this: https://www.tigerfitness.com/products/better-stevia-liquid-sweetener

The Diet Plans

This is 100% natural and expected.

The goal is to lose 1-2lbs a week or sometimes slightly more.

PEAK WEEK DIET

3 Days Depletion (Start Tuesday):

Carb Up Day Before (Friday):

Women: 40g Carbs with each meal

First 2 Meals: Slow Digesting Carbs (Sweet potatoes)

Meal 1 (as soon as you wake up):

After Morning Show:

● Women: 50-75g Fast Digesting Carbs (Rice or Rice Cakes)

16-12 Weeks Out

12-8 Weeks Out

8-4 Weeks Out

4-1 Weeks Out

We can, and we did.

Why aren’t fighters dying?

You can get Black Labs Evaporate here:

Tuesday Night Before Bed

Wednesday Night Before Bed

Thursday Night Before Bed

We do this by using periodic-rep-ranges within each workout.

Standing Calf Raise

Tuesday: Chest and Biceps

Incline Machine or Smith Machine Bench Press

Incline Dumbbell Curls

Hex-Bar Deadlifts (High Bar)

Rear Delt Fly

One Arm Standing Overhead Press

Standing Barbell Shoulder Press

Day 5: Leg Day

DAY 6: Active Recovery

DAY 7: REST AND RECOVERY DAY

We will focus on three aspects in order of importance:

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