Build muscle lose fat: this 10-week high-intensity training program will help you achieve the impossible—adding muscle while losing bodyfat

Muscle & Fitness, May, 2006 by Chris Aceto

MEAL TOTALS:

596 calories, 53 g protein, 85 g carbs, 4 g fat

MEAL 6 REST DAY

2 scoops whey protein mixed with water
  or 1 1/2 cups fat-free cottage cheese*
  or 10 oz. fish*
Large garden salad w/ 2 Tbsp. low-fat dressing

MEAL TOTALS:

367 calories, 49 g protein, 34 g carbs, 6 g fat

GET CUT DAY TOTALS:

2,198 calories, 301 g protein, 198 g carbs, 24 g fat

REST DAY TOTALS:

1,969 calories, 297 g protein, 147 g carbs, 26 g fat

* Food has roughly similar nutrient profiles as one listed directly above, so choose either.

CUSTOMIZE Your Calories

>> Over the course of a week, follow the sample Get Cut Meal Plan for three days, the Rest Day Meal Plan for another two and the Get Big Meal Plan for the final two; all plans are devised for a man weighing approximately 180 pounds. Start with these guidelines and check your progress--if it's working, stay the course.

Two reasons you might tweak these plans:

>> If you lose size or severely lack energy in the gym, replace a Get Cut Day with a Get Big Day and eliminate a Rest Day cardio session. For example, follow Get Big on Wednesday and eliminate the cardio on Sunday.

>> If you maintain your mass and still struggle to drop bodyfat, change Saturday from a Get Big Day to a Get Cut Day.

GET LEAN WORKOUT

>> Follow this five-days-a-week split, using moderate weights and higher reps. Reduce between-sets rest periods by 15-30 seconds to keep your heart rate up.

WEEKS 1, 4, 7, 10

EXERCISE                       SETS  REPS

MONDAY: Chest   Abs
Incline Dumbbell Press         4*    15, 12, 12, 10
Smith-Machine Bench Press      4     15, 12, 12, 10
Decline Dumbbell Press         3     12, 12, 10
Flat-Bench Cable Flye          4     12, 12, 12, 10
Double Crunch                  3     20, 20, 20
Cable Crunch                   3     20, 20, 20

TUESDAY: Back   Calves
Pull-Up                        2     10, 10
Reverse-Grip Pulldown          4     12, 12, 12, 10
Bent-Over Barbell Row          3*    12, 12, 10
One-Arm Standing               3     12, 12, 10
  Low-Cable Row
Machine Row                    4     12, 12, 12, 10
Leg-Press Calf Raise           4     15, 15, 15, 15
Seated Calf Raise              4     15, 15, 15, 15

WEDNESDAY: Arms
Standing Dumbbell Curl         4*    12, 12, 10, 10
Incline Dumbbell Curl          3     12, 12, 10
Reverse-Grip Barbell Curl      3     12, 12, 10
Overhead EZ-Bar Extension      4     12, 12, 10, 10
Weighted Bench Dip             4     12, 12, 10, 10
Kickback                       3     12, 12, 10

FRIDAY: Legs   Abs
Smith-Machine Front Squat      5*    12, 12, 12, 12, 12
Leg Press                      4     12, 12, 12, 12
Sissy Squat                    4     15, 15, 15, 15
Dumbbell Step-Up               4     12, 12, 12, 12
Seated Leg Curl                4*    12, 12, 12, 12
Glute-Ham Raise                4     15, 15, 12, 12
Exercise-Ball Crunch           3     20, 20, 20
V-Up                           3     20, 20, 20

SATURDAY: Shoulders   Traps   Calves
Arnold Press                   4*    12, 12, 12, 10
Barbell Front Raise            4     12, 12, 12, 10
Cable Lateral Raise            4     12, 12, 12, 10
Bent-Over Cable Lateral Raise  4     12, 12, 12, 10
Barbell Shrug                  3     12, 12, 10
Standing Calf Raise            4     15, 15, 15, 15
Seated Calf Raise              4     15, 15, 15, 15

* Doesn't include warm-up sets.