LDNM Cutting Guide V.2
LDNM Cutting Guide V.2 Attention LDNMuscle accept no liability for any injury, loss or damage resulting from physicalexercise. By following our guide you voluntarily assume the inherent risk of physical/resistance training. Should you su er from any medical conditions, injuries or allergies,or should you be in any doubt whatsoever, we advise you seek medical/professionaladvice immediately and do NOT proceed to partake in any activity. Any supplementsfeatured within the guides are optional and must be taken in strict accordance withmanufactures recommendations, if in any doubt always consult a physician. Always ensureyour technique is correct and train within your own capabilities and observe any safetypractices/code of conducts present within your own gym. Copyright As with all our products the LDNMuscle Cutting Guide is subject to our standard termsand conditions, disclaimer and protected by copyright, and as such any attempts to;• Copy or duplicate• Issue copies• Sell, rent or lend• Show or communicateThis guide to other members of the public, is strictly prohibited.p. 2 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2AcknowledgementsThere are several individuals and companies we would like to thank;without their help it would have been impossible to construct theCutting Guide V2 to the high standard it has been put together.Thank you to City Athletic for the use of their top class facility: Website: www.cityathletic.co.uk Facebook: City Athletic Performance Gym Twitter: @CityATHLETIC1 Contact number: 020 7710 9231 Address: City Athletic, Trump St, London, EC2V 8AFThank you to Guy and Julian from Teralon Films for the outstandingphotography contained within the Cutting Guide V2: Website: www.teralon.co.uk Email: [email protected] Vimeo:www.vimeo.com/teralonAnd nally, thank you to the food and supplement companies thatgranted us exclusive discounts on their produce, made available onlyto LDNMuscle Cutting Guide V2 owners: www.musclefoods.com www.vyomaxnutrition.com www.geneticsupplements.co.uk www.myprotein.com www.angrysquirrelco ee.com www.probeef.co.ukp. 3 Copyright LDNMuscle Ltd 2014
Our Ethos LDNM Cutting Guide V.2 We are two sets of brothers from South-West London with a passion for nutrition and training forhealth, tness and aesthetic goals. We set up www.ldnmuscle.com (EST. 2012) as a way of creating aninformative website that could answer all the questions we commonly received on topics such as dietand training. We all have full-time jobs and varying commitments whilst running the company, and of course nding time to t in intense training and a strict diet. This allows us to have greater empathy with ourfollowers than most companies and tness models, who have the luxury of training full-time. We are, and always have been 100% natural, using only legal, commonly available supplements-strictly no pro-hormones, steroids or performance-enhancing drugs. We are intent on spreadingthe natural ethos we all uphold - recreational users are often uneducated of the mechanism andbiochemistry of the drugs they are taking and are sold nothing more than a course of hormone-debilitating and potentially cut, tampered with and/or contaminated tablets or liquids. We are 100% independent, having turned down various sponsors, allowing us to give unbiased,simple, honest and realistic advice. We chose to distance ourselves from supplement companies as webelieve the vast majority attempt to sell customers the ‘dream’, as does much of the tness industry as anentity. We became highly frustrated and increasingly disenchanted with an industry commonly forti edby unjust bold claims and obvious lies.This is our approach, how we strive to do things; • Diet is the biggest factor- optimal training intensity, and health and tness related goals will never befully achieved by the average working person without the accompaniment of a good diet plan. • We spare you from unscrupulous claims- the supplement industry makes bold claims about almostevery supplement they market, using monstrous ambassadors and models as implicit evidence that theywork. The vast amount of supplements don’t do what the company, or the hulk- like models promise,and will only truly work when combined with a strong diet. • We’re all proud to practice what we preach- our muscular gains have not been drastic over a periodof months, we have had to work hard year on year, learning from our mistakes and learning what kind oftraining and nutrition works for us; all four of us with di erent genetic strengths and weaknesses. • This ethos is engrained within all the LDNM Guides and Packs available; with mostcontaining at least four di erent workouts, and valued diverse input from each of the members of#TeamLDNM. Best of luck on achieving your health, tness and aesthetic goals, we wish you every success from all ofus here at Team LDNM:Max, Lloyd, James & Tom. p. 4 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2 Introduction Congratulations, this is the world renowned LDNM Cutting Guide,your journey to shredsville starts here! If you tried the incredibly popular 2013 Cutting Guide, or ifyou’re new to the LDNM movement – you won’t be disappointed.Building on the success of its predecessor, we have made your routeto lean aesthetics even better; for 2014 you get even more DOMSinducing brutal workouts than ever before & while you make thoseall-important aesthetic gains, your wallet will now be treated tonumerous exclusive LDNM Cutting Guide discounts, (you can’t getthese anywhere else!). We love to see & hear your progress, so please do drop us aTweet with how you’re getting on & if you’ve got any questions.24/7 – someone will get back to you very quickly. We also love tosee transformations, and will feature & reward our transformingshredders with a freebie. A very good idea at this stage is to grab a relaxed shot of yourselffront-on, in natural lighting, and side on too. Keep these as ayardstick to measure & monitor your aesthetic progress along theway, and also are a great motivational tool. (All before/after pics tobe sent to [email protected]) Commit, train hard, eat right & you WILL see that body you’vealways wanted. All that’s left to say at this stage is happy cutting, & welcome toTeam LDNM. Max, Lloyd, James & Tomp. 5 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2 Training Schedule We have put together a 15 week training schedule, that whencoupled with proper nutrition and conditioning will enable you toreduce body fat in a sustainable manner, preserving muscle andstrength.p. 6 Copyright LDNMuscle Ltd 2014
Training Schedule LDNM Cutting Guide V.2 Weeks 1-4: Weeks 5-8: Weeks 9-15: A-B-C-D A-B-C-D A-B-C-A-B-C-DWeek A: Volume Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Rest HIITSession 1 LISS Shoulders Rest Legs & Arms HIIT & Abs Back & Biceps Chest & TrisSession 2 Legs & Abs OFF OFF OFF OFFWeek B – Hypertrophy Week Monday Tuesday Wednesday Thursday Friday Saturday SundaySession 1 LISS Shoulders Rest HIIT HIIT & Abs Back & Biceps Chest & TrisSession 2 Legs & Abs OFF Rest Legs & Arms OFF OFF OFFWeek C – Strength Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Rest Legs & ArmsSession 1 LISS Shoulders Rest OFF HIIT & Abs Back & Biceps HIITSession 2 Legs & Abs OFF OFF OFF Chest & TrisWeek D – Taper Week Monday Tuesday Wednesday Thursday Friday Saturday SundaySession 1 (Optional) LISS Legs Rest LISS Legs and Arms HIIT & Abs Chest & TrisSession 2 Back & Bis OFF OFF OFF Rest Shoulders OFF p. 7 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2 What is the idea behind the 4 week training cycle? Training for 4-12 weeks in a one-dimensional method is ne, but even practicing progressive overload/accumulation you will nd your gains in strength/size/body composition will begin to slow. Using a multi-faceted approach of perodised training cycles is one of the best models currentlyavailable – especially for experienced trainers! Frequent periods of changing your training volume(tempo, rep range and weight) will help to maximising your lifting potential, muscular maintenance(possibly even growth!) and help prevent injury.The main reasons we have utilised the 4 week training cycle are to:• Reduce monotony of sessions• Maintain maximum muscle mass (potentially increase muscle mass in some individuals)• Introduce di erent rep ranges• Introduce di erent lifting tempos• Prevent plateauing• Create speci c periods of overreaching• Maximise the bene ts of overreaching with strategic use of taper weeks• Reduced chance of injury• Increase cardiovascular tnessWhile minimising the potential negative e ects of a cutting phase:• Catabolism (loss) of muscle mass• Loss of strength• Injury/illness/fatiguep. 8 Copyright LDNMuscle Ltd 2014
Training Principals LDNM Cutting Guide V.2Resistance Training: The positives vastly outweigh the negatives of resistance training. Building lean muscle mass raisesyour basal metabolic rate, as your body burns more calories in order to support a body with a higherpercentage of lean muscle mass. Similar to HIIT cardio, resistance training can burn calories for up to 48hours post-workout; repairing and building new muscle tissue. Injuries can be common from this style of training, but they are mainly due to human error and easyto avoid; common causes of injury include insu cient or no warm up, lifting with incorrect form, liftingtoo heavy, or from not recovering properly/stretching enough. Conditioning is a key part of any serioustraining regimen, and should not be overlooked if you wish to maximise the e ectiveness of yoursessions.HIIT Cardio: HIIT (High Intensity Interval Training) Cardio is a fantastic form of cardio; proven to raise yourmetabolic rate and burn calories for up to 48 hours post-workout. As it is performed at 100% e ort forshorter intervals your body does not adapt to it, as it does with LISS cardio, preventing habituation of thebody to the cardio, which can lessen the amount of calories burnt over a prolonged period of time. The downside to HIIT is that it HAS to be performed at 100%, otherwise you are wasting your time–this can lead to negative e ects such as throwing up or being completely exhausted at the end of asession! NEVER perform HIIT on an empty stomach – we advise 90-120 after a meal, but realistically/at aminimum have 5-10g of BCAAs 30 minutes prior.LISS Cardio: When performed in a fasted state, LISS (Low Intensity Steady State) cardio burns a higher percentageof calories from fat DURING exercise than HIIT, but it also burns muscle – for this reason it should not beover used, as you are looking to conserve the maximum amount of muscle mass. LISS does not signi cantly raise your metabolic rate (so does not burn calories after exercising) andthe body will also become conditioned to LISS, meaning it becomes more e cient at it and burns lesscalories during. For maximum e ect we suggest LISS should be performed fasted (in the morning, beforeyou have eaten) – but would also advise consuming 5-10g of BCAAs15-30 minutes prior for their musclesparing e ects.p. 9 Copyright LDNMuscle Ltd 2014
FAQs LDNM Cutting Guide V.2Can I move the workout schedule around? Yes, if you want. But the program has been put together to give adequate rest (48 hours) betweentraining overlapping muscle groups, so try to avoid training chest and shoulders or back and shoulderson consecutive days.I only want to workout on week days? That is also ne – simply follow the order of the workouts and move the rest days to the weekend. TheHIIT & abs session should be split in two and tagged onto the end of two other sessions.I can only train once a day? On days where there are two sessions, you can combine them into one if you so desire - just be sure toperform weights before cardio!I have injured body part X, can I still train it? We would advise, NO - do not train it and seek the advice of a doctor or relevantly quali ed medicalprofessional for a diagnosis and treatment. But if you choose to train on it, no one is going to stop you –but a full blown injury may well do so.I can’t do exercise Y (due to lack of equipment or discomfort), what can I doinstead? Tweet at us (@LDN_Muscle) and we will get back to you with a replacement exercise!p. 10 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2 Supplements While sports supplements are necessary to any training plan, theuse of a few speci c supplements can help you maximise your gains.The core supplements we would use are; whey protein, creatine,BCAAs and dextrose - although we have included information aboutother commonly used supplements too.p. 11 Copyright LDNMuscle Ltd 2014
Supplements LDNM Cutting Guide V.2Whey protein: TAKE ME: to make up protein in your meal macros and towards/at the end Whey is derived from milk; a fast digesting protein source of a workout. You only need 20-30g ofwith an excellent amino acid pro le that initiates protein actual protein from whey to achievesynthesis (muscle growth) quickly, making it ideal for maximum protein synthesis, so don’tbreakfast or post-workout nutrition. waste your money by necking a triple scoop shake. There are two main forms of whey – CONCENTRATES andISOLATES. Whey isolates have a more advanced ltrationmethod so the powder is often more ‘pure’ – contains lesssugars and fats – and is more bioavailable (more of theprotein is converted into muscle tissue) so you may be gettingmore protein for your pound! If you are lactose intolerant,stick to whey isolates to avoid lactose.Creatine monohydrate: TAKE ME: 3-5g post workout on training days or at breakfast on Creatine has been the most studied supplement in sports non-training days. We recommendscience. Creatine DOES NOT build muscle, but provides your taking a 2 week break after 6-8 weeksmuscles with the capacity to derive more energy in short continued use.bursts. This will allow you to work out at a higher intensity NB: While creatine is not dangerousfor longer, giving you the potential to stimulate more protein and has been shown to have no longsynthesis. Doses of 3-5g a day will achieve 100% saturation of term health risks, do not use it if youyour muscles; so there is no need to perform a loading phase are allergic to creatine or have kidneyor buy a more expensive form such as kre-alkalyn. weakness/disease.BCAAs: TAKE ME: 5-10g intra-workout – but, servings MUST contain 3-4g of There are 20 basic amino acids which are the building Leucineblocks of new proteins, however 3 of these are key toinitiating protein synthesis, Luscine, Iso-Luscine and Valine –branch chain amino acids. Some argue that BCAAS are not completely necessarywhen on a high calorie diet – but if you have the money,we would recommend taking a BCAA product during yourworkout to decrease amino acid oxidisation (breakdown ofmuscle tissue for energy) and promote protein synthesis.p. 12 Copyright LDNMuscle Ltd 2014
Dextrose: LDNM Cutting Guide V.2 Dextrose is a fast absorbing, simple sugar, ideal for around TAKE ME: Appropriate amountsyour workout window. Consuming dextrose causes insulin (calculated later in guide) intra/levels to spike – driving glucose and other nutrients into cells post workoutand in uencing their amino acid utilisation, amongst otherthings. There are a few specialist carbohydrates that are faster TAKE ME: As a replacement proteinabsorbing, but are much more expensive, and in our case source at meals when caught short.we are not worried about the di erence of a few minutes in Mix 50% casein with 50% whey.absorption. TAKE ME: Generally, once a dayCasein: with breakfast – but follow manufacturer’s instructions. Casein is also derived from milk, but is a much slowerdigesting source of protein. This makes it ideal to consume TAKE ME: At any meal as a source ofas a meal replacement (whole animal proteins are preferable carbohydrates.to meal replacement shakes); although we suggest mixing50% casein with 50% whey, due to the very slow liberation of TAKE ME: With meals, to increaseamino acids from casein. your bre intake, if you are not getting enough from other sourcesMultivitamin: TAKE ME: As directed by On a calorie de cit (cutting) diet it is easy to not consume manufacturer, but generallyenough vitamins and minerals – especially if you are training straight before bedhard – which can lead to fatigue/illness. A good qualitymultivitamin will help to ensure you are getting an adequate Copyright LDNMuscle Ltd 2014supply while training hard.Instant oats: Instant oats are a very good source of slow digestingcarbohydrates that are low in fat and since they come in apowdered form are quick to prepare and easy to transport.Oatbran Oatbran is the outer husk of the oat grain that is rich invitamins, minerals and bre. It is a convenient and naturalsource of insoluble and soluble bre – bre that has beenshown to lower LDL (‘bad’ cholesterol) levels.ZMA: Zinc is important for almost all metabolic processes-especially to protein synthesis and maintenance of a healthyimmune system. Magnesium helps regulate electrolytebalance, energy production and neuro-muscular function.ZMA is shown to increase growth compounds production andmany users (including us) note sensations of deeper sleepwhen supplementing with it. p. 13
Pre-workout: LDNM Cutting Guide V.2 There are plenty of pre-workout supplements on the TAKE ME: A double espressomarket now, some so strong they make you want to 30 minutes prior to startingroundhouse kick your mum in the head for looking at you the your workout, or as directed bywrong way, before crashing and losing the will to do anything manufacturerfor the rest of the day. If you want to use these, by all meansgo ahead – but the main ingredient that makes you feel TAKE ME: At breakfast and 30energetic is ca eine. We at LDNM like to keep things simple, minutes pre workout – or asand natural, and therefore stick with a double espresso. directed by manufacturer.Fat burners: These are not something we believe you need when tryingto cut – they are often tremendously overpriced and do verylittle to actually help burn fat (products such as CLA alsodo little in the way of increasing fat oxidisation). The mostcommon ingredients by far are green tea extract and ca eine– so if you really want a ‘fat burner’ save yourself a lot ofmoney and buy green tea extract pills and ca eine pills fromMyProtein or similar retailer.p. 14 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2 Discount Codes At LDNM, we know the costs of a healthy lifestyle can add up. Weare not sponsored by, nor have a liations to any companies – webuy all our supplements and food ourselves, from our hard earnedwages. There are hundreds of companies to choose from, in the endit comes down to personal preference, but we are regularly askedwhich companies and supplements we use. So to save countlessemails and tweets, we have negotiated exclusive discounts withthese companies for you guys! Please remember that when we refer to ‘Team LDNM’srecommendations,’ they are merely a suggestion – all supplementsare optional, none are mandatory!p. 15 Copyright LDNMuscle Ltd 2014
Discount Codes LDNM Cutting Guide V.2 Alongside the exclusive LDNM discounts within the cutting guide, we will be emailing you otherexlusive discounts as we negotiate them!Muscle Food:www.musclefood.comMusclefood o er unrivalled quality, service and prices on bulk meats and foods. With prices around halfof what you would pay in most major supermarkets, free delivery on orders over £75 (food is kept chilled,never frozen) scheduled at a time to suits you - they are a no brainer.For NEW customers use the code ‘LM6088’ for a free protein gift with your order, or for returningcutomers use the code ‘LDNMUSCLE’ for 10% o all Irish steaks.Team LDNM’s recommendations;• Lean meats (turkey and chicken breast)• Steak/lean beef mince• Liquid egg whites• Nuts ‘n’ more peanut butter (very highly recommended!)Genetic Supplements:www.geneticsupplements.co.ukOne of the leading companies in supplements research, with the highest quality products and customerservice. No fancy branding, frills or gimmicks, just high quality products.5% discount o your total order when you use the code ‘LDNM100’This dicount is exclusive to the LDNM cutting guide, you will not nd any discount codes elsewhere!Team LDNM’s recommendations;• Bio-whey• Genuine Creapure (creatine monohydrate)• ZMA• Sustain (BCAA intra workout formula)Probeef:www.probeef.co.ukAn excellent and convenient protein source on the go, or when you fancy something a little di erent!10% discount o total order when you use the code ‘LDNM10’Team LDNM’s recommendations;• Original/piri-piri (it’s spicy!) dried beef.MYPROTEIN:www.myprotein.co.ukThe biggest retailer in the UK for bulk powders, with unrivalled stock and selection.10% discount o your total order when you use the code ‘007PT255’Team LDNM’s recommendations;• Dextrose• Instant oats• Oat branp. 16 Copyright LDNMuscle Ltd 2014
Vyomax Nutrition: LDNM Cutting Guide V.2www.vyomaxnutrition.comExcellent quality, great tasting products, backed by excellent customer service and friendly sta .10% Discount o your total order when you use the code ‘LDNM’This dicount is exclusive to the LDNM cutting guide, you will not nd any discount codes elsewhere!Team LDNM’s recommendations;• Deluxe protein (whey based 7 stage protein blend).Angry Squirrel Co ee:www.angrysquirrelco ee.comOur co ee of choice, slightly higher in ca eine than your regular grind, for that extra kick mid-afternoonor pre gym. Tastes the nuts too.£1 o every 454g bag of ground cafetiere/ lter co ee or beans, when you use the code ‘muscle13’Team LDNM’s recommendations;• Espresso roast grind. p. 17 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2 Diet Diet is the most important factor in any training regimen. Youcould follow the world’s best training plan but if your nutrition isn’tright, you won’t see good results! We are designed to digest and absorb what we put inside ourbodies. The food you eat becomes the fuel for your workout andbuilding blocks to repair and build new muscle tissue. Eating theright foods at the right time will maximise the results of your trainingplan and increase your performance in the gym. When you are cutting, the real work is done in the kitchen.p. 18 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2Di erent food groups and their roles:Protein After water, your body is made up of mainly protein. It is used to build and repairEnergy density: tissue, as well as regulating hormonal processes and building enzymes. To maintain/4kcal/g build muscle, it is essential we maintain a positive nitrogen balance (more muscle tissue overall being built than broken down) by eating good quality protein every 3-4 hours.Carbohydrates Carbohydrates are the body’s primary energy source – but when cutting weEnergy density: want our body to get its energy from our fat reserves. Eating carbohydrates causes4kcal/g our body to release insulin, turning our body towards burning carbohydrates, lessening the amount of fat and muscle we burn.Fats Fat is incredibly important for the human body – without it the body could notEnergy density: function properly. It is necessary to maintain healthy cell membranes, neurone9kcal/g function, absorption of fat soluble vitamins and production of hormones (especially testosterone). Fat holds food in the stomach for longer before passing into the intestines, slowing its digestion time.Fibre Fibres are complex carbohydrates that the body cannot digest the same way as regularEnergy density: carbohydrates. They help to control blood sugar levels after eating a meal, reduce2kcal/g cholesterol, increase feelings of fullness, reduces risk of bowl diseases and keeps you regular. We suggest you aim to consume around 40-50g a day.Vitamins & While vitamins and minerals do not provide the body directly with any energy, theyMinerals are essential for all metabolic processes and many others such as production ofEnergy density: hormones and strengthening teeth and bones, so it is very important to consume the0kcal/g right amount of them! p. 19 Copyright LDNMuscle Ltd 2014
Macros LDNM Cutting Guide V.2What are macros? You will hear the term ‘macros’ used a lot in the tness community; this is essentially the amount ofprotein, carbohydrates and fat (these are the 3 macronutrients) in a given food, meal or diet.Why track macros? You cannot just count calories and expect to achieve the body you want – a calorie is not just a calorie.Eating 100kcal of protein or 100kcal of carbohydrates or 100kcal of fat have very di erent a ects on thebody. We need speci c amounts (macros) of protein, carbohydrates and fat at di erent times to allow usto maintain the most muscle mass while shredding the most fat.Are macros the same for everyone? The principles behind the diet remain the same for everyone, but the total macros (daily and at eachmeal) will be di erent for a lot of people dependant on their weight and body type. Bodies can be roughly divided into 3 di erent somatotypes, as depicted in the diagram below:Tends to gain muscle but also Tends to gain muscle Finds it hard to gain fat very easily, of a stocky relatively easily but also weight - muscle or fat, of build, nds it hard to lose some fat, of an athletic a lean build, nds it hard body fat, slow metabolism. to keep on weight, fast build, nds it easy to gain/lose weight. metabolism.Due to the di erent characteristics of each somatotype, their daily macro intake will vary considerably - even if they are the same weight. p. 20 Copyright LDNMuscle Ltd 2014
Cutting Macros LDNM Cutting Guide V.2 The table below gives the suggested macro breakdown for body fat loss of just under 0.5kg a week(500 kcal de cit per day).65kg Endomorph Mesomorph Ectomorph75kg85kg Kcal: 1700 Kcal: 2030 Kcal: 239095kg Protein: 195g Protein: 195g Protein: 195g Fat: 47g Fat: 45g Fat: 66g Carbs: 125g Carbs: 211g Carbs: 254g Kcal: 1950 Kcal: 2320 Kcal: 2730 Protein: 225g Protein: 225g Protein: 225g Fat: 54g Fat: 52g Fat: 76g Carbs: 141g Carbs: 238g Carbs: 287g Kcal: 2200 Kcal: 2625 Kcal: 3075 Protein: 255g Protein: 255g Protein: 255g Fat: 61g Fat: 58g Fat: 85g Carbs: 158g Carbs: 271g Carbs: 323g Kcal: 2455 Kcal: 2920 Kcal: 3410 Protein: 285g Protein: 285g Protein: 285g Fat: 68g Fat: 65g Fat: 95g Carbs: 176g Carbs: 299g Carbs: 354g The example meal macros are for an 85kg endomorph – although the macro split remains the samefor everyone. It is a case of calculating the meal macro split from your daily macros. p. 21 Copyright LDNMuscle Ltd 2014
Training at 0600 LDNM Cutting Guide V.2Training when you have no time for breakfast. Example Meal 5-10g BCAAs and 35g Time Macro Split Meal Macros dextrose shake before/ 0600 – workout at the beginning of your0700 – POST workout Protein: 0% Protein: 0g Carbs: 20% Carbs: 32g workout. 0930 1330 Fats: 0% Fats:0g Whey protein shake, 1730 70g powdered oats. Protein: 15% Protein: 38g Carbs: 30% Carbs: 47g Large salmon llet Fats: 10% (no skin), new/jacket Fats: 6g Protein: 20% potato, broccoli. Carbs: 30% Protein: 51g Chicken breast with a Fats: 20% Carbs: 47g tsp pesto, 20g white Fats: 12g basmati rice, mixed veg. Protein: 25% Carbs: 10% Protein: 61g Large steak, spinach, Fats: 20% Carbs: 16g broccoli, beetroot. Fats: 12g Protein: 20% Protein shake (50:50 Carbs: 5% Protein: 51g whey & casein), tsp Fats: 25% Carbs: 8g peanut butter – a little Fats: 15g milk to wash down.2130 Protein: 20% Protein: 51g Carbs: 5% Carbs: 8g Fats: 25% Fats: 15g p. 22 Copyright LDNMuscle Ltd 2014
Training at 0730 LDNM Cutting Guide V.2Your pre workout meal can be eaten an hour before training – although 90 minutes before is ideal. Time Macro Split Meal Macros Example Meal0600 – PRE workout Protein: 20% Protein: 51g LDNM protein porridge. 0730 – workout Carbs: 30% Carbs: 47g0900 – POST workout Fats: 15% 5-10g BCAAs and 35g Fats: 9g dextrose shake – drink 1300 Protein: 0% in the rst half hour of 1700 Carbs: 20% Protein: 0g 2130 Carbs: 32g your workout. Fats: 0% 2 pieces of fruit, 30g Fats: 0g instant oats, whey Protein: 20% Carbs: 30% Protein: 51g protein. Fats: 15% Carbs: 47g LDNM tuna burgers, 20g white basmati rice, Protein: 20% Fats: 9g Carbs: 10% mixed veg. Fats: 20% Protein: 51g Carbs: 16g Large steak, spinach, Protein: 20% Fats: 12g broccoli, beetroot. Carbs: 5% Fats: 25% Protein: 51g LDNM night time Carbs: 8g protein desert. Protein: 20% Fats: 15g Carbs: 5% Fats: 25% Protein: 51g Carbs: 8g Fats: 15g p. 23 Copyright LDNMuscle Ltd 2014
Training at 1200 LDNM Cutting Guide V.2 Time Macro Split Meal Macros Example Meal 0730 1030 –PRE workout Protein: 20% Protein: 51g 3 whole eggs & 2 whites 1200 – workout Carbs: 5% Carbs: 8g omelette with spinach1330 – POST workout Fats: 35% Fats: 20g 1730 and (a little) cheese, 2200 Protein: 20% Protein: 51g veg, 25g whey protein Carbs: 25% Carbs: 39g Fats: 10% shake. Fats: 6g Protein: 0% Chicken breast, 50g Carbs: 20% Protein: 0g white basmati rice, Carbs: 32g Fats: 0% mixed veg. Fats:0g Protein: 20% 5-10g BCAAs and 33ml Carbs: 30% Protein: 51g can of coke – drink in Fats: 10% Carbs: 47g the rst half hour of Fats: 12g Protein: 20% your workout. Carbs: 15% Protein: 51g Fats: 20% Carbs: 24g Handful of Haribo, Fats: 15g turkey steak, one sweet Protein: 20% Carbs: 5% Protein: 51g potato, mixed veg. Fats: 25% Carbs: 8g Fats: 15g Two homemade beef burgers in a bap with tomato, mustard and low fat cheese, salad. Blended chai tea with 50:50 mix whey & casein, 1 tsp coconut oil. p. 24 Copyright LDNMuscle Ltd 2014
Training at 1730 LDNM Cutting Guide V.2 Time Macro Split Meal Macros Example Meal 0730 1200 Protein: 20% Protein: 51g Steak with an egg,1600 – PRE workout Carbs: 5% Carbs: 8g mixed veg. 1730 – work out Fats: 30% Fats: 19g1900 – POST workout LDNM turkey burgers, 2200 Protein: 20% Protein: 51g slice of wholegrain Carbs: 10% Carbs: 16g bread, salad. Fats: 20% Fats: 12g Protein shake (50:50 Protein: 20% Protein: 51g whey & casein), 55g Carbs: 25% Carbs: 39g Fats: 10% powdered oats. Fats: 6g Protein: 0% 5-10g BCAAs and 500ml Carbs: 20% Protein: 0g of lucozade sport – Carbs: 32g drink in the rst half Fats: 0% Fats:0g hour of your workout. Protein: 20% Carbs: 30% Protein: 51g Chicken with Nandos, Fats: 10% Carbs: 47g BBQ sauce, sweet potato Protein: 20% Fats: 6g mash, mixed veg. Carbs: 15% Fats: 20% Protein: 51g LDNM protein ice cream Carbs: 24g with a few almonds Fats: 12g and squares of dark chocolate. p. 25 Copyright LDNMuscle Ltd 2014
Rest Day LDNM Cutting Guide V.2Time Macro Split Meal Macros Example Meal0800 2 poached eggs, 2 Protein: 20% Protein: 51g grilled rashers bacon,1200 Carbs: 5% Carbs: 8g 30g whey protein,1530 Fats: 30% Fats: 19g1800 mixed veg.2200 Protein: 20% Protein: 51g LDNM tuna burgers, Carbs: 10% Carbs: 16g slice wholemeal bread, Fats: 20% Fats: 12g salad, small handful of Protein: 20% Protein: 51g nuts/seeds. Carbs: 20% Carbs: 32g Fats: 20% Fats: 12g LDNM lean chilli with 40g white basmati rice. Protein: 20% Protein: 51g Carbs: 25% Carbs: 39g LDNM Healthy chicken Fats: 10% tika with Bulgar wheat. Fats: 6g Protein: 20% LDNM protein porridge. Carbs: 30% Protein: 51g Fats: 10% Carbs: 47g Fats: 6g p. 26 Copyright LDNMuscle Ltd 2014
Adapting to the cutting diet LDNM Cutting Guide V.2Your current diet may be completely di erent to the diet laid out above or you may still be bulking.Rather than jumping straight into this new diet, the best thing you can do is track your current macrosby downloading the smartphone app called My Fitness Pal. Ignore the target macros it calculates for you(and the little red and green numbers it displays), we are just interested in tracking our macros. Compareyour current daily macros to those given for your weight/somatotype in the guide and then begin tochange your diet, in the following order, until your macros are in line with the cutting guide:• Increase your protein intake by 10-20g per week• Then increase/decrease fat intake by 5-10g per week• Then increase/decrease carbohydrate intake by 10-20g per weekI can’t eat at exactly the times prescribed above? Times given above are rough outlines that would t around most people’s day. Moving meals forwardsor backwards by 30-45 minutes is not a problem, follow these rough rules: • Eat every 3-4.5 hours • Eat 90-120 minutes before working out • Eat 30-60 minutes post workoutMy meal got pushed back by an hour/I missed a meal!? Do not worry if your meal is pushed back by an hour, you will do worse to yourself by stressing! Simplyeat at the next possible opportunity, or if you do miss a meal, split and add the macros from the mealyou have missed amongst your remaining meals for the day.So you’re saying I don’t need a protein shake post workout? Having a protein shake post workout is not necessary – they should be a convenience tool. If you arehaving a BCAA and dextrose shake intra-workout, it is more bene cial to have a meal 30-60 minutes postworkout comprising of animal protein and complex carbohydrates. But if you are going back to work orschool, this isn’t always possible – so a 50:50 whey and casein shake with powdered oats can be used asa replacement.I have to have a shake post workout, but it doesn’t keep me full? A watery protein shake isn’t going to make you feel, nor keep you feeling full for very long if you haveto use it as a meal replacement. Look into buying some guar gum or exanthan gum, adding either ofthese to your shake will help thicken it out – also, adding ice will help to add more volume to your shakewithout adding extra calories.Can I have cheat days/meals? This is not something we advise when trying to cut – allowing your cravings build up and thengorging yourself builds an unhealthy relationship with food and can lead to you eating in excess of2000kcal in once sitting - undoing the best part of a weeks dieting. We advise that you build ‘bad’ foodsinto your meal macros – the best time to do this is post workout. If you have a craving for ap. 27 Copyright LDNMuscle Ltd 2014
bar of chocolate, for example, and that bar contains 30g of carbohydrates – reduce theLaDmNMoCuutntitngoGfuide V.2sweet potato/rice/oats you are eat at this meal to o set the 30g of carbs coming from the chocolate.Dining out/having a blow-out meal There are cases where you won’t always be able to stick to your macros, you go out for a meal orend up having a blow-out meal. Know when to treat yourself; just try to make these a case of damagelimitation. Make sure you are hitting your protein macros at that meal and be a little bit sensible – youdon’t need that extra slice of cheesecake after your dinner at the restaurant. Once it’s done, it’s done –put any guilt behind you and move on.Can I use sauces on my food? Yes – but we would advise you to stick with sauces that are lower in fat and sugar, as these additionalmacros slyly nudge up your meal macros. Remember to account for the macronutrient content of anysauce when adding to your meal – you may have to remove some of the rice/pasta etc to avoid goingover your carbohydrate macros if the sauce is high in carbohydrates (watch out for high salt content insome sauces).Do calories stay the same on a rest day? Yes. In our opinion there is no need to taper your calories on a rest day. Although if you feel that youreally want to reduce them – we wouldn’t advise a reduction of over 200kcal.What should I eat before/after doing cardio? We suggest you perform LISS fasted – rst thing in the morning before eating. After completing this,eat a regular breakfast. Perform HIIT around 90-120 minutes after eating a meal. After completing HIITthere is no need to have a protein shake, wait until your next full meal to eat.What/how many vegetables can I have at a meal? Leafy vegetables (lettuce, kale etc) contain the lowest amount of carbohydrates from vegetablesand stem/ ower vegetables (broccoli, mushrooms, asparagus) contain slightly more – but still lessthan 5g of carbohydrates per 100g. As a rule of thumb – vegetables should cover a third of your plate(approximately 100g), but you can have more – just be sure to account for these in your macros.p. 28 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2 Macronutrient Content Tables These are the foods that we suggest you build your meals around – BUT – the point of macros is togive you a high degree of freedom, so you can but in other foods that aren’t on the lists. Just be sure toaccount for them properly! Please note: values are based on an ‘uncooked’ or ‘raw’ basis and total carbohydrate excludes brecontent. These are all typical value, per 100g, but true values will vary from product to product.Protein sources Carbohydrate Protein FatCasein protein 7g 79g 1gWhey protein 10g 71g 6gChicken breast 0g 31g 4gTurkey breast 0g 30g 1gBeef steak 0g 30g 15gLamb 0g 25g 17gTuna 0g 24g 3gPork Chop 0g 22g 3gLean beef mince 0g 21g 5gSalmon 0g 20g 13gMackerel 0g 19g 14gWhole eggs 1g 13g 11gLow fat Cottage cheese 3g 11g 1gEgg whites 1g 11g 0g Some of the above protein sources are higher in fat than others – lamb, some pork and oily fishnotably – so remember this when basing meals around them. p. 29 Copyright LDNMuscle Ltd 2014
Low GI carbohydrate sources LDNM Cutting Guide V.2 Carbohydrate Protein FatLow fat popcorn 78 13 5Wholewheat pasta 75 15 1Instant Oats 71 9 8Quinoa 64 14 6Lentils 60 26 1White Basmati Rice 58 6 1Oatbran 48 13 9Wheat/oat bread 48 8 4Sprouted grain bread 45 12 2Sweet potato 21 2 1 Try to limit the amounts of wheat/oat bread, popcorn and cereal that you eat as extruded grains andgluten can be bad for your health in higher quantities.Healthy fat sources Carbohydrate Protein Fat 0 0 100 Coconut oil 0 0 100 Olive oil 0 0 100 Flax seed oil 0 2 97 Udos Oil 21 15 59 Almond butter 20 21 51 Almonds 22 24 50 Peanut butter 0 19 14 Mackerel 0 20 13 Salmon 1 13 11 Whole Egg p. 30 Copyright LDNMuscle Ltd 2014
Nutritional point to note LDNM Cutting Guide V.2 We advise drinking 0.5-1 litre of water upon waking, before drinking your morning tea or co ee,or eating your breakfast. This will help move out waste products that have built up in your bowelsovernight and move the food you are about to eat through. We advise drinking a minimum of 2 litres of uid a day (excluding shakes) to maintain healthymetabolic processes, prevent dehydration and movement of food through your digestive tract. Try to limit your salt intake to between 6-8g a day, depending on your size and whether there is ahistory of heart disease in your family. We advise cooking with 100% virgin raw coconut oil –it has a whole host of health bene ts, a goodsource of medium length fats (a good energy source) and tastes great. p. 31 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2Getting that extra 10% - carbohydrate cycling The diet laid out will get you down to a maintainable low body fat percentage, but there are certaintimes when we all want to get a little bit leaner – like when you’re o to Magaluf with the ladzzz. Please note carbohydrate cycling is not maintainable. Sticking to it for more than 6-8 weeks will beginto crash your metabolism and wreck your hormones. Carbohydrate cycling involves cutting all carbs (except vegetables) from your diet apart from pre/intra/post workout.Your daily carbohydrate macros are lowered to: Endomorph Mesomorph Ectomorph 2.75 x bodyweight (kg) 3.5 x bodyweight (kg)Carbohydrates macros 1.5 x bodyweight (kg) (g) per dayThese carbohydrates are to be consumed in a ratio of:• 35% at your pre-workout meal• 20% in your intra-workout shake• 45% at your post workout mealThe good news is that carbohydrate cycling involves a re-feed day. On this day you should:• Double your carbohydrate macros for the day – spread them evenly throughout your meals• Reduce protein intake by one third (eat 33% less protein at each meal)As you become leaner, you have to re-feed more often:• Above 12% body fat, re-feed once a week• Between 8-12% body fat, re-feed once every 5 days• Below 8% body fat, re-feed once every every 3 daysWhich day should you re-feed on? It is up to you – we would suggest you re-feed on a day of a big muscle group eg. legs, back.How do I ‘come o ’ of carbohydrate cycling? Increase your carbohydrate macros to those originally stated in the guide. p. 32 Copyright LDNMuscle Ltd 2014
What Else? LDNM Cutting Guide V.2How important is rest and recovery? Without the right recovery and enough sleep, your body won’t be able to maximise protein synthesis.Lack of sleep, not recovering properly between sessions and being stressed from personal life or work allcontribute to your body releasing stress hormones, which inhibit protein synthesis. Try to maximise yoursleep and recovery and reduce the amount of stress you are under.For more information, have a read of Richie Brew’s article here, on the LDMN website: http://www.ldnmuscle.com/rest-recovery-for-optimal-results/I feel like I’m losing weight too fast If you are losing weight faster than 0.5kg per week, add 25g of carbohydrates to your post workoutmeal. This should slow the rate of weight loss.I’m constantly hungry It is a cutting diet, you will expect to feel hungry at some points. Bulking your meals out with leafyvegetables and supplementing with bre should help to increase feelings of fullness.I’m constantly in a bad mood/feel like I have no energy on this diet Reduced carbohydrate intake can have this a ect – especially when carbohydrate cycling. If it iscausing you additional irritability with work/your boss/loved ones – we would suggest stopping.Unfortunately it is something that you have to become accustomed to because our bodies are so usedto getting easy energy from carbohydrates – it does become easier over time.Can I drink on the plan? Infrequently drinking small quantities of alcohol has been shown to have some bene cial healtha ects and won’t ruin your diet! So don’t worry about the occasional drink down the pub, or glass ofwine with dinner – just try to factor these into your macros. But if you are going for a night out, you are more likely to put your diet o track. Avoid drinkingsugary/high calorie mixers and read our article below on damage limitation:http://www.ldnmuscle.com/going-for-a-night-out/ p. 33 Copyright LDNMuscle Ltd 2014
GLOSSARY LDNM Cutting Guide V.2Reps - the number of repetitions of the exercise to be performedSets - the number of times a cluster of repetitions is to be performedTempo: 3-0-X-1/a-b-c-d - tempo of the desired length (in seconds) of each phase of the lift. a - eccentricphase, b - pause at the base repetitions, c - concentric phase, d - isometric hold at peak of rep.X - Explosive concentric phase of the lift, moving weight with the maximum acceleration you can applyConcentric contraction - the positive phase of the lift (where the muscles are contracting)Eccentric contraction - the negative phase of the lift (where the muscles are extending)Peak of movement - point of the movement where the target muscle(s) are contractedBase of movement - point of the movement where the target muscle(s) are stretched/relaxedFailure - working to the point where you can no longer move the weight with proper or adequate form.You should work to failure on the LAST SET of each exercise, unless stated di erentlyImportant note: All exercises are to failure on the nal set only - unless stated otherwise.p. 34 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2 Week A - Volume Copyright LDNMuscle Ltd 2014 Rep range 12-30 Higher repetition ranges are often overlooked for hypertrophy,and whilst being a valuable part of a cyclical muscle building plan,they can also burn more calories- especially when combined withshorter rest periods- justifying their inclusion within the guide. p. 35
Week A - Volume LDNM Cutting Guide V.2 Rep range 12-30Session 1. LISS A. 40-60 mins fasted cardio. • Low intensity cross trainer, medium level resistance. • Keep Heart rate around 120-140 bmp for duration.Session 2. Legs & Abs A. Narrow Stance Hack Squat • 4 sets of 25 reps to near failure • Tempo: 2-0-1-0 • 60 seconds rest between setsB. Leg Press • 3 sets of 15-20 reps to failure • Tempo: 3-0-1-0 • 60 seconds rest between sets • Focus on keeping a neutral back and pushing through the legs and glutes. Do not allow your lower to come away from the back rest. p. 36 Copyright LDNMuscle Ltd 2014
C. Je erson Squats LDNM Cutting Guide V.2• 3 sets of 15-20 reps• Tempo: 3-0-1-0• 60 seconds rest between sets• Focus on keeping your torso upright – this is not a deadlift, it is a squat variation –the power must come from your legs. No bending of the back.D. Quad Extensions (Down the Stack) • 1 set • Start with a weight where you can complete around 15 reps to failure, then immedately drop the weight by one plate and perform reps to failure. Repeat this process until less than one third of starting weight. • Ensure full ROM and extension of legs. Do not move the body to generate momentum, ensure e ort comes from quads only. p. 37 Copyright LDNMuscle Ltd 2014
E. Laying Hamstring Curls (down the stack) LDNM Cutting Guide V.2• 1 set• Start with a weight where you can complete around 15 reps to failure, then immediatelydrop the weight by one hole and perform reps to failure. Repeat this process to failure.F. Ab Roll Outs to Lying Leg Raises Superset • 5 sets of 12-15 ab roll outs (wheel or barbell) superset to lying leg raises • Tempo: 3-0-1-0 • 45 seconds rest between sets • Rollouts: Keep your arms straight throughout movement, pivot from the hips, rolling out as far as possible. Initiate reverse phase by contracting the abs and moving your bum backwards. • Leg raises: Keep legs straight, do not allow them to touch the ground or go over an angle of around 60 degrees to the ground. p. 38 Copyright LDNMuscle Ltd 2014
G. Abdominal Plank to Bicycle Crunches Superset LDNM Cutting Guide V.2• 3 sets of 60 second plank, superset to 30 seconds of continuous bicycle crunches• 30 seconds rest between exercises• Plank: Keep your elbows below shoulders, and your body straight as a plank. No bums in theair!• Bicycles: Alternate touching opposite knee to opposite elbow. Slower and controlled ispreferable to fast.Session 3. Shoulders A. 6-12-25 Military Barbell Shoulder Press to Arnold Press to Seated Lateral Raises 3 set of 6-12-25 repsz 90 Seconds rest between each Superset. No rest between exercises • 6 reps of Military Barbell Shoulder Press • Tempo: 4-0-1-0 • The bottom of the rep is between your nose and chin (lower is better, if it does not cause discomfort). Do not lock out elbows at the top of the rep. p. 39 Copyright LDNMuscle Ltd 2014
• 12 reps of Arnold Press LDNM Cutting Guide V.2• Tempo: 3-0-1-0• Dumbbells should meet in front of your face. Focus on engaging all the delts throughthe twisting motion.• 25 reps of Seated Lateral Raises • Tempo: 1-0-1-0 • Seated with body upright and slightly forward. Dumbbells should be slightly above shoulders at the peak of the rep.B. Standing Barbell Press • 4 sets of 25 reps • Tempo: 4-0-1-0 • 60 Seconds rest between sets • Same technique as Military Bar Press. Hands slightly wider than shoulder width apart. If you begin to struggle, you can use your legs to perform a small squat-push. p. 40 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2Session 4. HIIT A. Treadmill pushes • 5-10 minute warm up walk/jog • 4 sets of 20 second pushes, 5 burpees – 60 second rest between • 4 sets of 10 second pushes, 5 burpees – 40 second rest between • 5 min cool down walk/jogSession 5. Legs & Arms A. Deadlifts • 20 single reps @ 60% 1RM • Tempo: 2-0-1-0 • 15 seconds rest between sets • With feet at beneath bar squat down and grasp bar with shoulder width, or slightly wider, over hand or mixed grip. Lift the bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return by bending knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Set up for the same starting position between each rep.p. 41 Copyright LDNMuscle Ltd 2014
B. Narrow Stance Back Squats LDNM Cutting Guide V.2• 3 sets of 12 reps (sets 3-5 to failure)• Tempo: 2-0-1-0• 60 seconds rest between sets• Place feet slightly narrower than shoulder width apart with your toes pointing slightlyoutwards. Keep weight through your heels ensure you go as low as possible, until youcannot keep your calfs and torso at the same angle.C. Seated Hamstring Curls – Dumbbell Goblet Squats Superset • 3 sets of 20-25 reps to failure, superset to 15-20 reps of goblet squats to failure • Tempo 2-0-1-0 • 45 seconds rest between sets • Goblet Squats: Hold the dumbbell with both hands in-front of your body, perform a squat with regular technique. Focus on keeping the weight through your heels p. 42 Copyright LDNMuscle Ltd 2014
D. Reverse Grip EZ Bar Curls to Reverse Grip Tricep Extensions Superset LDNM Cutting Guide V.2• 8 sets of 8 reps each exercise• Tempo: 3-0-1-0• 60 Seconds rest between each Superset• Reverse Curls: Take an overhand grip, keep elbows locked beside your body and hands inline with your elbows. Lean body slightly forward to allow full extension of the elbow andbiceps at the bottom of the movement.• Tricep Extensions: Take a reverse (underhand grip) of the bar attachment. Keep your elbowsin by your side. Focus on a full contraction at the bottom of the rep p. 43 Copyright LDNMuscle Ltd 2014
E. Rope Tricep Rope Pulldown (with split) to Wide Grip EZ Bar Curl Superset LDNM Cutting Guide V.2• 8 sets of 8 reps Superset to 8 reps• Tempo: 3-0-1-0• 60 Seconds rest between each superset• Rope Pulldown: Keep your elbows by your side, extend your triceps fully – at the bottom ofthe rep, twist the hands so the bottom of them are pointing outwards, while maintainingtension through your triceps.• Wide EZ curls: same technique as regular EZ bar curls, hands should be 10-20cm wider onthe bar. Focus on the pinch at the top of the rep. p. 44 Copyright LDNMuscle Ltd 2014
F. Standing Dumbell Twist Curls to Overhead Dumbbell Tricep Press Superset LDNM Cutting Guide V.2 • 8 sets of 8 reps Superset to 8 reps • Tempo: 2-0-1-0 • 60 Seconds rest between each superset • Twist Curls: Start with the dumbbells in a hammer grip. As you begin to curl the dumbbells, twist them into a regular underhand grip. Focus on a strong contraction and slow twist back to hammer grip during the eccentric phase. • Overhead Press: Using a cable or dumbbell, keep elbows close to your head throughout the movement. You should feel a stretch through the long head of your tricep at the base of the movementp. 45 Copyright LDNMuscle Ltd 2014
Session 6. HIIT & Abs LDNM Cutting Guide V.2A. Kneeling Cable Crunches• 10 sets of 10 reps• Tempo: 3-0-1-1• 30 Seconds rest between sets• Keep arms and legs in the same position throughout. Try to keep your lower back straight,crunch your upper body forward so that you feel the tension in your abs. Focus on a sloweccentric phaseB. Hanging Leg Raises- Bicycle Crunches Superset • 5 Sets of 10-12 reps Superset to 10-12 reps • Tempo: 3-0-1-1 • 30 Seconds rest between each Superset. • Hanging leg raises: Keep your arms straight and allow the body to hang vertically. Pivot from the hips by contacting the lower abs, bringing your feet up to just above your hips • Bicycles: Alternate touching opposite knee to opposite elbow. Slower and controlled is preferable to fast p. 46 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2C. Oblique Twists • 4 sets of 25 reps • Tempo: s seconds per twist • 30 Seconds rest between sets • Use a medicine ball or dumbbell, aiming to twist from your abdomen keeping elbows locked at your sides. Do not allow your legs to swing/move.D. Cross Trainer HIIT • 5-8 minute warm up- gentle pace • 4 sets of 30 seconds sprint (65-75% resistance) - 60 seconds easy • 3 sets of 20 seconds sprint (65-75% resistance) – 45 seconds easy • 3 sets of 15 seconds sprint (70-80% resistance) – 30 seconds easy • 1 sets of 30 seconds sprint (85% resistance) • 5 minute cool downp. 47 Copyright LDNMuscle Ltd 2014
Session 7. Back & Bis LDNM Cutting Guide V.2A. Wide Grip Lat Pulldown- Drag Curls Superset • 5 sets of 15 reps Superset to 15 reps • Tempo: Lat Pulldown 3-0-1-1 • Tempo: Drag Curls 3-0-x-1 • 90 Seconds rest between each superset • Pulldowns: Take an overhand grip around 30cm outside your shoulder width. Initiate the movement with your lats rather than your biceps - sitting up straight; pull the bar down until it touches your upper chest • Drags: Keep the bar close to your body as you perform the curl – your elbows will move behind you in this movement. When your forearm touches your bicep, this is the peak of the rep. p. 48 Copyright LDNMuscle Ltd 2014
B. Double D Handle Seated Row- Wide Grip Barbell Curls Superset LDNM Cutting Guide V.2• 4 sets of 20 reps Superset to 20 reps• Tempo: Seated Row 4-0-X-1• Tempo: Barbell Curls 2-0-X-1• 90 Seconds rest between each superset.• Row: Fully extend at the bottom of the rep, you should feel a stretch across your backmuscles. Draw your elbows back past your body until you feel your back pinch, hold this fora second before the eccentric phase.• Wide curls: same technique as regular curls, hands should be 10-20cm wider on the EZ bar.Focus on the pinch at the top of the rep.C. The Finisher- Olympic Bar Bent Over Row (Wide Grip) - Narrow Grip EZ Bar Curl Superset 3 sets 60 Seconds rest between each superset. • 25 reps Wide Grip Bent Over Row • Tempo: 4-0-1-0 • 21’s EZ Bar Curl • 7 x Full Rep • 7 x Bottom Half Rep • 7 x Top Half Rep • Tempo: 2-0-X-0 p. 49 Copyright LDNMuscle Ltd 2014
LDNM Cutting Guide V.2Session 8. Chest & Tris A. Flat Bench press - Weighted Tricep Dips Superset • 5 sets of 15 reps Superset to 15 reps • Tempo: Bench Press 3-0-1-1 • Tempo: Dips 3-0-x-1 • 90 Seconds rest between each superset • Flat Bench: Take a comfortable width grip on the bar. Make sure it touches your chest in line with your nipples and do not lock out your arms at the top of the rep. • Dips: Elbows remain static and body upright throughout movement - isolating the triceps instead of your chest and shoulders. Push through your tricep at the base of the movement.p. 50 Copyright LDNMuscle Ltd 2014
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