Dtone's Complete 12 wk Advanced Cutting Regimen

[dialtone]

Notes:
This weight loss regimen is intended for the advanced dieter. The dieter should be preferably under 16% bf, (18% bf at the very most) before beginning this. It is very condensed and gets more and more challenging every week.

The hardest part about dieting is avoiding plateaus. With this regimen; you don***8217;t give your body a chance to adapt so the weight loss is always maximal and consistent. I have put this together mostly by myself throughout my dieting experiences over the years, but also with some help from others. This is exactly what I did this year to lose 30lbs in 10 wks (I***8217;ve got 2 more left).

The AAS portion is not necessary if you are natural, but it certainly helps. Please feel free to add or make comments on any aspect. This is strictly what I do and I***8217;m not saying that other people***8217;s ways don***8217;t work or are less effective. This just works great for me so I thought I***8217;d share. I***8217;m sure someone is going to ask the foods I ate, which I will add later. I***8217;m also sure there will be some mistakes that I will proofread and edit later.

*I did not take anavar or hcg throughout but will in the future. I also wait to bring in masteron and l-arginine until I am fairly lean so I can better notice their effects.


* Cardio should be steady state and only moderately intense. You should be able to carry on a conversation fairly well while doing cardio.

*****CHEAT MEALS - ONE MEAL PER WEEK! NO HOLDING BACK, EAT WHATEVER YOU WANT! JUST MAKE SURE ITS WITHIN A ONE HOUR AND RICH IN CARBS!*******

*No alcohol, even on cheats and no eating out, except on cheats. Snacking should consist of green vegetables (celery, broccoli, lettuce, spinach, asparagus, onions, green bell peppers) and diet soft drinks until the last wk.
AND NO SLIPPING UP!

Supplements:
CLA - 4g ed
Fish Oil ***8211; 4g ed
rALA before each meal
*l ***8211; carnitine (optional)
*yohimbine hcl 10-20mg ed (optional)
Glutamine ***8211; 10g ed
Creatine- 5g ed
BCAA ***8211; 5g ed

Week 1:
Cardio ***8211; 30 min am; 5 days/wk
Meal 1 ***8211; 1 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

AAS :
test prop 100mg eod
T3 25 mcg ed
AI of choice

Week 2:
Cardio ***8211; 40 mins am; 5 days/wk
Meal 1 ***8211; 1 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 3 (15g carb each) rice cakes, 6oz chicken
Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

AAS :
test prop - 100mg eod
T3 - 25 mcg ed
HCG ***8211; 250 iu***8217;s e3d
AI of choice

Week 3:
Cardio ***8211; 50 mins am; 6 days/wk
Meal 1 ***8211; 1 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

AAS:
test prop ***8211; 100mg eod
tren Ace ***8211; 75mg eod
T3 ***8211; 50mcg ed
clen cycle ***8211; start @ 20mcg ed and increase dose by 20mcg every 2 days
HCG ***8211; 250 iu***8217;s e3d
AI of choice

Week 4:
Cardio ***8211; 1 hr am; 6 days/wk
Meal 1 ***8211; 1 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

AAS:
test prop ***8211; 100mg eod
tren Ace ***8211; 75mg eod
T3 ***8211; 50mcg ed
Continue clen cycle, finish at the end of the week with 2 days @ 140mcg
HCG ***8211; 250 iu***8217;s e3d
AI of choice

Week 5:
Cardio ***8211; 35 mins am, 30 min pwo or evening; 7 days/wk
*begin carb rotation (2 days low carb, 1 day carb load)
First 2 days of week:
Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 2 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 4 ***8211; 1 oz. nuts, 6 oz chicken
Meal 5 ***8211; 8 oz lean beef, 1 cup broccoli
Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Third day
Meal 1 ***8211; 1.5 cups oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1 large sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Repeat

AAS:
test prop ***8211; 100mg eod
tren Ace ***8211; 75mg eod
Anavar ***8211; 60mg ed
T3 ***8211; 75mcg ed
HCG ***8211; 250 iu***8217;s e3d
AI of choice

Week 6:
Cardio ***8211; 40 mins am, 30 min pwo or evening; 7 days/wk
* continue carb rotation
First 2 days of week:
Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 2 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 4 ***8211; 1 oz. nuts, 6 oz chicken
Meal 5 ***8211; 8 oz lean beef, 1 cup broccoli
Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Third day
Meal 1 ***8211; 1.5 cups oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
Meal 3 ***8211; 1 large sweet potato, 6 oz 96/4 extra lean beef
Meal 4 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 5 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Repeat

AAS:
test prop ***8211; 100mg eod
tren Ace ***8211; 75mg eod
Anavar ***8211; 60mg ed
T3 ***8211; 75mcg ed
HCG ***8211; 250 iu***8217;s e3d
AI of choice

Week 7:
Cardio ***8211; 45 min am, 30 pwo or evening; 7 days/wk
*harsher carb rotation (3 days low carb, 1 day carb load) and begin calorie reduction
First 3 days of week:
Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 2 (15g carb each) rice cakes, 8 oz chicken
Meal 3 ***8211; 1 oz. nuts, 8 oz chicken
Meal 4 ***8211; 8 oz lean beef, 1 cup broccoli
Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Fourth day
Meal 1 ***8211; 1.5 cups oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
Meal 3 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 4 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Repeat

AAS:
test prop ***8211; 50mgs ed
tren Ace ***8211; 50mgs ed
Masteron ***8211; 50mgs ed
Anavar ***8211; 60mgs ed
T3 ***8211; 100mcg ed
Begin clen cycle #2 the same way as the first
HCG ***8211; 250 iu***8217;s e3d
L ***8211; arginine ***8211; 3g daily
AI of choice

Week 8:
Cardio ***8211; 50 mins am, 30 min pwo or evening; 7 days/wk
*continue harsh carb rotation and calorie reduction
First 3 days of week:
Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 2 (15g carb each) rice cakes, 8 oz chicken
Meal 3 ***8211; 1 oz. nuts, 8 oz chicken
Meal 4 ***8211; 8 oz lean beef, 1 cup broccoli
Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
Fourth day
Meal 1 ***8211; 1.5 cups oatmeal, 2 scoops protein powder with water
Meal 2 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
Meal 3 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
Meal 4 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

AAS:
test prop ***8211; 50mgs ed
tren Ace ***8211; 50mgs ed
Masteron ***8211; 50mgs ed
Anavar ***8211; 60mgs ed
T3 ***8211; 100mcg ed
Continue clen cycle, finish last 2 days of wk @ 140mcg ed
L ***8211; arginine ***8211; 3g daily
HCG ***8211; 250 iu***8217;s e3d
AI of choice

Week 9:
Cardio ***8211; 55 min am, 30 min pwo or evening; 7 days/wk
*begin keto diet (no carb). competitor trainer helped arrange this. THIS IS WHERE IT GETS BAD
Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions

AAS:
test prop ***8211; 50mgs ed
tren Ace ***8211; 50mgs ed
Masteron ***8211; 50mgs ed
Anavar ***8211; 60mgs ed
T3 ***8211; 100mcg ed
L ***8211; arginine ***8211; 3g daily
HCG ***8211; 250 iu***8217;s e3d
AI of choice

Week 10:
Cardio ***8211; 1 hr am, 30 min pwo or evening; 7 days/wk
*continue keto
Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions

AAS:
test prop ***8211; 50mgs ed
tren Ace ***8211; 50mgs ed
Masteron ***8211; 50mgs ed
Anavar ***8211; 60mgs ed
T3 ***8211; 100mcg ed
L ***8211; arginine ***8211; 3g daily
HCG ***8211; 250 iu***8217;s e3d
AI of choice

Week 11:
Cardio ***8211; 1 hr am, 35 min pwo or evening; 7 days/wk
*begin keto/no fat rotation. competitor trainer helped arrange this. THIS IS WHERE IT GETS REALLY BAD
A Day:
Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
B Day:
*no fish oil or CLA
Meal 1 ***8211; 12 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder in water
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 4 ***8211; 2 scoops protein powder in water
Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 6 ***8211; 12 egg whites with spinach and onions
Repeat

AAS:
test prop ***8211; 50mgs ed
tren Ace ***8211; 50mgs ed
Masteron ***8211; 50mgs ed
Anavar ***8211; 60mgs ed
T3 ***8211; 125mcg ed
HCG ***8211; 250 iu***8217;s e3d
AI of choice
Begin clen cycle #3 the same way as the first two
L ***8211; arginine ***8211; 3g daily

Week 12:
Cardio ***8211; 1hr am, 40 min pwo or evening; 7 days/wk
*harsher keto/no fat rotation, no sugar free/diet snacks. THIS IS WHERE IT GETS HORRIBLY UNBEARABLE!
A Day:
Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
B Day:
*no fish oil or CLA
Meal 1 ***8211; 12 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder in water
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 4 ***8211; 2 scoops protein powder in water
Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 6 ***8211; 12 egg whites with spinach and onions
C Day:
*no fish oil or CLA
Meal 1 ***8211; 12 egg whites with spinach and onions
Meal 2 ***8211; 2 scoops protein powder in water
Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 4 ***8211; 2 scoops protein powder in water
Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
Meal 6 ***8211; 12 egg whites with spinach and onions
Repeat

AAS:
test prop ***8211; 50mgs ed
tren Ace ***8211; 50mgs ed
Masteron ***8211; 50mgs ed
Anavar ***8211; 60mgs ed
T3 ***8211; 125mcg ed
Continue clen cycle, finish last 2 days of wk @ 140mcg ed
L ***8211; arginine ***8211; 3g daily
HCG ***8211; 250 iu***8217;s e3d
AI of choice

Begin PCT when cycle finishes and eat your fucking ass off.

[fvp05]

Great post d-tone. I see you had no rice brown and most of your carbs where in the form of oatmeal, sweetpotatoes, brocoli, and nuts. Is this just a personal choice or is there a reason why you left out rice?Btw thanks for this information I'm sure it took you a while to put it together.

[dialtone]

Great post d-tone. I see you had no rice brown and most of your carbs where in the form of oatmeal, sweetpotatoes, brocoli, and nuts. Is this just a personal choice or is there a reason why you left out rice?Btw thanks for this information I'm sure it took you a while to put it together.

i used rice cakes in place of rice simply because rice is a bitch to cook

[dialtone]

ps - nuts and broccoli are not carb sources

[ozzygaza]

brilliant post dtone

its put it all in perspective for me cheers ,

When do reckon would be the best time to train following this diet mornings or evenings

[dialtone]

brilliant post dtone

its put it all in perspective for me cheers ,

When do reckon would be the best time to train following this diet mornings or evenings

i would have my first meal directly after my morning cardio. then 2-3 hours later have my second and then i trained. i workout for like an hour and then did the rest of my cardio and then had my third meal, a shake, roughly 2 hours after my second meal. the rest of the meals have to spread apart by 3 hours.

[ozzygaza]

does this type of dieting have a huge affect on your moods

[dialtone]

does this type of dieting have a huge affect on your moods

hahaha....yes.

[DeadnBloated]

brown rice is very high in estrogen. White rice is not, but it's high in the glycemic index. Rice cakes are also high in the G.I. Try googling foods that are high in estro and stay away from them! Especially your last week out before a show.