DISCLAIMER:

The dietary supplements, diet and workout programs detailed in this manual are to be used by healthy adults above the age of 18. The information contained in this manual is for informational use only and should not be construed as medical advice. Consult with a qualified medical professional before you begin with this or any diet, exercise program or supplement program. Read the entire bottle label before using SUBQ and follow all directions. Perform the workout in this manual at your own risk. FUSION BODYBUILDING Inc. accepts no responsibility for injuries that may occur as a result of performing these exercises. There are no typical results with use of this workout program. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

CONTENTS:

DISCLAIMER 1 CONTENTS 2 INTRODUCTION 3 HOW SUBQ WORKS 5 DARRYL FANCEYS SUCCESS STORY 9 BEYOND RIPPED TRAINER 16 PHASE 1 17 PHASE 2 23 PHASE 3 27 PHASE 1, 2 & 3 DIET PLANS 32 SUBQ SUPPLEMENT FACTS 37 SUBQ DOSING SCHEDULE 38 SUBQ INGREDIENTS 39 SCIENTIFIC REFERENCES 47 YOUR TRANSFORMATION 49

2010 FUSION BODYBUILDING Inc. All Rights Reserved.

SUBQ

GET BEYOND RIPPED 2

Congratulations on Choosing SUBQ.

As a hardworking bodybuilder, youve spent countless

hours in the gym, lifting heavy, sweating hard and pursuing excellence to the very last rep of every workout. Bodybuilders want results major guns and massive quads. Every bodybuilder wants to be a monster, but what sets the true professionals apart from the rest is only skin-deep subcutaneous fat. True bodybuilders want to incinerate every last blob of subcutaneous fat and look like a sinewy anatomy chart they want to be Beyond Ripped. SUBQ incinerates fat, including the subcutaneous fat that sits just below your skin covering your muscle like a blanket. SUBQ contains scientifically proven ingredients that are delivered by fast-acting Bullet Caplet Technology, so youll feel and see powerful and explosive results right away. Youre on your way to mind-blowing results. This FREE cantfail, professional-strength diet and training manual contains the programs top bodybuilders use to incinerate fat. SUBQ and this manual hand you every advantage and tool you need

to incinerate subcutaneous fat, leaving you looking lean and making you the envy of everyone. With SUBQ and the Beyond Ripped Manual, youll unleash your true physique defined, cut, striated and sinewy revealing your anatomy-chart-like vascularity. With SUBQ, you can unleash your true potential, pushing your limits like never before. With SUBQ, youll Get Beyond Ripped.

EXCLUSIVE V.I.P. ACCESS

As another way to support you meeting your goals, we have created an entire new site consisting of only bodybuilding tools and information. With your special V.I.P. access code below, youll find training and nutrition programs, anatomy charts, how-to posing guides and much more. Visit vip.fusionbodybuilding.com, and create your account today.

SUBQ

GET BEYOND RIPPED 4

How SUBQ Works

SUBQ was developed to produce powerful results in no time. SUBQ works because it utilizes scientifically proven ingredients and delivers them via Bullet Caplet Technology. Bullet Caplet Technology ensures rapid release and virtually instant ingredient activation, so SUBQs power immediately starts working to deliver explosive results. The ingredients in SUBQ work in synergy to attack your stubborn subcutaneous fat from every conceivable angle. Go to page 39 to read how the powerful ingredients in SUBQ work together so you Get Beyond Ripped.

disintegrating the caplet. During the disintegration process, micro-channels are created in the caplet structure, and SUBQ ingredients are released from the caplets inside to its outside, dissolving the caplet from its center.

How Bullet Caplet Technology Works

SUBQ utilizes Bullet Caplet Technology to rapidly deliver its advanced ingredients. When you take SUBQ, Bullet Caplet Technology immediately goes to work, releasing and activating its ingredients by quickly

Bullet Caplet Technology works so well because it isnt like traditional slow-dissolve from the outside caplets. That outdated technology only releases the ingredient on the outermost layer of the caplet, thereby very slowly delivering ingredients. SUBQ is very different. It rapidly delivers a fast, constant and steady stream of all its fast-acting ingredients at the same time. This means that the ingredients in SUBQ begin to work together immediately.

SUBQ

GET BEYOND RIPPED 6

The following illustrations show the dramatic loss of subcutaneous fat after a SUBQ cycle.

Subcutaneous Fat Level BEFORE SUBQ Cycle

Subcutaneous Fat Level AFTER SUBQ Cycle

SUBQ

GET BEYOND RIPPED 8

Darryl Fanceys Success Story

I always wanted to be a bodybuilder. As a child, I saw Arnold

Schwarzenegger in the movies and magazines and thought, Wow, wouldnt it be great to look like that guy! I told my family and friends that when I grew up, I wanted to be strong and have big muscles. This was so long ago that I didnt belong to a gym because I was too young. Instead, I exercised around the house, like running up and down the stairs, cutting a lot of firewood and lifting the heaviest objects I could find. As soon as I was old enough to join a gym, I did. I was already a bodybuilder, but at the age of twenty one, I did what I always promised: I competed. I won second place in the juniors and third place in the middleweight class at the Windsor Cup. I went on to compete in the level two show in Kingston and won third place in the middleweight division. Then my life changed. After the show in Kingston, I got married and started a family, so my days of competing went on hold. Although I did continue to train, my dieting and cardio fell short. After a few years, I couldnt ignore the urge, so I decided to give competing another shot. I picked a show and started training.

I had a lot of weight to lose and a long, long way to go to be ready. I needed help. A friend of mine used FUSION products, and I was impressed with his results. I decided to give their supplements a try too. I started using ZEUS and PURPLEK, and, because I heard it was the most efficient fat burner out there, I also tried SUBQ. I WAS ALREADY A BODYBUILDER, BUT AT THE AGE OF TWENTY ONE, I DID WHAT I ALWAYS PROMISED: I COMPETED. SUBQ is in a league of its own. Other fat burners Ive tried have done absolutely nothing, made me feel jittery, anxious and uncomfortable in my own skin or even made me crash after using them. But not SUBQ. When I took it, I felt energized and quickly lost 60 pounds. I found that SUBQ continued to deliver impressive results instead of plateauing, and once I achieved my goals, it helped me sustain them. SUBQ helped the huge buildup of fat under my skin melt away. It felt like I could see more muscle definition every day, and I dont think I lost one ounce of muscle! Thanks to training hard, using the FUSION supplements and using all the information in the Beyond Ripped Manual, before

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GET BEYOND RIPPED 10

I knew it, I was ready for the show. On competition day, I was looking beyond ripped. I was in the best shape of my life, and I couldnt have done it without SUBQ and the Beyond Ripped Manual. I won first place in the light heavyweight class and the overall at the Mississauga level one show. I couldnt wait to get home to see my three-year-old daughter to share my accomplishment with her. SUBQ made a huge difference.

Darryl Fancey FUSION BODYBUILDING ATHLETE

SUBQ

GET BEYOND RIPPED 12

DARRYLS TRANSFORMATION BEFORE

AFTER

SUBQ

GET BEYOND RIPPED 14

BEFORE

AFTER

Taylor Beech Beyond Ripped Trainer

This manual was prepared by FUSION BODYBUILDINGs Beyond Ripped Trainer, Taylor Beech. Taylor is a nationally certified and accredited bodybuilding trainer. He is highly regarded among his peers as the Dial Man. You can bet that, with over 10,000 hours of training experience, hell get you Beyond Ripped.

Taylor Beech NSCA

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Welcome to Phase 1

Training Program Legend

Training Program Legend*
Red Reps White Reps Superset bpm THZ EFA Absolute Failure 2-3 reps from Absolute Failure One exercise immediately followed by another Beats per minute Target Heart Zone Essential Fatty Acid

Phase 1 kick-starts the most challenging and

rewarding 12 weeks of your bodybuilding life. This program isnt designed to simply get you lean or in shape this program was created to burn off so much fat that youll be Beyond Ripped. In Phase 1 we will start getting immediate results by increasing your metabolism and energy output while preparing your body for the intensity of Phase 2 and Phase 3. Be sure to take before pictures and insert them on page 49 before starting so you can show everyone your incredible transformation. Its time to work hard to take action to Get Beyond Ripped.

The legend applies to every phase of the Beyond Ripped Manual

Phase 1 Training Schedule Weeks 14 Easily keep track of your workouts by checking off each day as - Training Schedule Phase 1 you move forward.

Weeks 1-4 Week 1

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weights Cardio

Follow Phase 1 Diet on page 33.

Chest & Biceps Legs Rest Back Shoulders & Triceps Rest Rest

20 min 20 min 30 min 20 min 20 min 45 min 0 min

SUBQ SUBQ

Week 2

Day GET Weights BEYOND Chest & Biceps Monday

Cardio RIPPED 18

20 min

Friday Saturday Sunday

Shoulders & Triceps Rest Rest

Weights

20 min 45 min 0 min

Cardio

Week 2
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Absolute Failure
Absolute failure is accomplished when your muscles are no longer able to move the weight you are asking them to. It involves leaving nothing left in the tank and pushing your body past its limits. This is what it takes to Get Beyond Ripped.

Chest & Biceps Legs Rest Back Shoulders & Triceps Rest Rest
Weights

20 min 20 min 30 min 20 min 20 min 45 min 0 min

Cardio

Week 3
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Benefits of a Warm-Up
> Prepares your muscles for hardcore workouts. > Increases synovial fluid, which acts like grease on your joints. > Prepares your mind so you are able to push past your limits to Get Beyond Ripped. While you are warming up, be sure to visualize yourself pushing with ferocious intensity through every rep of every set.

Chest & Biceps Legs Rest Back Shoulders & Triceps Rest Rest
Weights

20 min 20 min 30 min 20 min 20 min 45 min 0 min

Cardio

Week 4
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Chest & Biceps Legs Rest Back Shoulders & Triceps Rest Rest

20 min 20 min 30 min 20 min 20 min 45 min 0 min

SUBQ

GET BEYOND RIPPED 20

Phase 1 Workout
Post-Exercise Cardio

Close-Grip Pulldowns Wide-Grip Chinups Bent-Over Barbell Rows Close-Grip Pulldowns One-Arm Dumbbell Rows Bent-Over Barbell Rows Reverse Dumbbell Flys One-Arm Dumbbell Rows Lower Back Extensions Reverse Dumbbell Flys Deadlifts Lower Back Extensions

Deadlifts 6X______lbs Insert your training weight in each set section.

10X_____lbs 12 min 6X______lbs 23 min 12X_____lbs 1 min 10X_____lbs 12 min 10X_____lbs 12 min 6X______lbs 23 min 10X_____lbs 12 min 6X______lbs 23 min 10X_____lbs 12 min 6X______lbs 12 min 10X_____lbs 12 min 6X______lbs 23 min 15X_____lbs 12 min 10X_____lbs 23 min 10X_____lbs 12 min 6X______lbs 12 min 12X_____lbs 12 min 15X_____lbs 12 min 10X_____lbs 23 min 10X_____lbs 23 min 6X______lbs 23 min 12X_____lbs 12 min Target Heart Zone 120125 beats per minute 10X_____lbs 23 min 6X______lbs 23 min

6X______lbs 6X______lbs 6X______lbs 6X______lbs 6X______lbs

23 min 23 min 23 min 23 min 23 min

Incline Barbell Press Bench Press Cable Crossovers Seated Incline Dumbbell Curls

10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 23 min 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 23 min 12X_____lbs 12 min 8X______lbs 12 min 12X_____lbs 12 min 8X______lbs 23 min

6X______lbs

Phase Barbell Curls 1 Back Standing 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 23 min WARM-UP: 5 Minutes on Treadmill Single-Arm Dumbbell Preacher Curls 10X_____lbs 23 min 8X______lbs 23 min Exercise Set 1 Rest Set 2 Rest Set 3 Rest
Standing Dumbbell Hammer Curls Wide-Grip Chinups

Post-Exercise Cardio Target Heart Zone 120125 beats per minute Phase 1 Chest & Biceps WARM-UP: 5 Minutes Skipping Exercise Rest Phase 1 Chest & Biceps Set 1 WARM-UP: FlysMinutes Skipping Incline Dumbbell 5 15X_____lbs 1 min
Incline Barbell Press Incline Dumbbell Flys Bench Press Incline Barbell Press Cable Crossovers Bench Press Seated Incline Dumbbell Curls Cable Crossovers Standing Barbell Curls Seated Incline Dumbbell Curls Single-Arm Dumbbell Preacher Curls Standing Barbell Curls Standing Dumbbell Hammer Curls Single-Arm Dumbbell Preacher Curls

Post-Exercise Cardio
Close-Grip Pulldowns

10X_____lbs 23 min 8X______lbs 12X_____lbs 1 min 10X_____lbs 12 min 6X______lbs Target Heart Zone 120125 beats per minute 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs

23 min 23 min

Set 2 Set 2

Rest Rest

Set 3 Set 3

Rest Rest
23 min 23 min 23 min 23 min 23 min 23 min 23 min

Phase 1 Barbell Rows Legs Bent-Over 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 23 min WARM-UP: 5 Minutes on Bike One-Arm Dumbbell Rows 10X_____lbs Rest 12 min Set 2 6X______lbs 12 min Set 3 Exercise Set 1 Rest Rest
Reverse Dumbbell Thigh Extensions Flys Lower Back Leg Press Extensions Deadlifts Squats
15X_____lbs min 10X_____lbs 12 min 12X_____lbs 112 min 10X_____lbs 23 min 6X______lbs 23 min 12X_____lbs 12 min 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 34 min

12X_____lbs 12 min 8X______lbs 23 min

Exercise

Post-Exercise Cardio

Standing Dumbbell Hammer Curls

10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 15X_____lbs 1 min 12X_____lbs 12 min 8X______lbs 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 12X_____lbs 12 min 8X______lbs 12 min 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 12X_____lbs 12 min 8X______lbs 23 min 12X_____lbs 12 min 8X______lbs 12 min 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 12X_____lbs 12 min 8X______lbs 23 min 10X_____lbs 23 min 8X______lbs 23 min 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 10X_____lbs 23 min 8X______lbs 10X_____lbs 23 min 8X______lbs 23 min Target Heart Zone 120125 beats per minute 10X_____lbs 23 min 8X______lbs Target Heart Zone 120125 beats per minute

Set 1

Rest

10X_____lbs 23 min 6X______lbs 34 min 6X______lbs 10X_____lbs 23 min 6X______lbs 23 min 6X______lbs 34 min Target Heart Zone 120125 beats per minute 8X______lbs 23 min 8X______lbs 23 min 12X_____lbs 23 min 8X______lbs 23 min 6X______lbs 34 min 8X______lbs 23 min 23 min 6X______lbs 23 min 23 min

Post-Exercise Cardio Step-Back Barbell Lunges

Isolateral Standing Leg Curls

Lying Leg Curls 10X_____lbs REMEMBER: WARM-UP: 5 Minutes Skipping Straight-Leg Deadlifts
10X_____lbs

Phase 1 Chest & Biceps

Exercise Set 1 Rest Set Red reps are absolute failure and white 2reps Rest 23 3 are Set reps Rest from Standing Calf Raises 20X_____lbs 12 1 min 12X_____lbs 23 min Incline Dumbbell Flys 15X_____lbs min 12X_____lbs 12 min 8X______lbs 23 min absolute failure.
Seated Barbell Press Incline Calf Raises
12X_____lbs 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 23 min 10X_____lbs 12 min 6X______lbs 23 min Target Heart Zone 120125 beats per minute 6X______lbs 23 min

Phase 1 Legs Post-Exercise Cardio WARM-UP: 5 Minutes Exercise Phase 1 Legs WARM-UP: 5 Minutes Thigh Extensions Exercise
Leg Press Thigh Extensions Squats Leg Press Step-Back Barbell Lunges Squats Isolateral Standing Leg Curls Step-Back Barbell Lunges Lying Leg Curls Isolateral Standing Leg Curls Straight-Leg Deadlifts Lying Leg Curls Standing Calf Raises Straight-Leg Deadlifts Seated Calf Raises Standing Calf Raises

on Bike Set 1 Rest on Bike 12X_____lbs 1 min Set 1 Rest

Set 2
10X_____lbs

Rest Rest

Set 3 Set 3

Rest Rest

Bench Press Post-Exercise Cardio

Post-Exercise Cardio
Seated Calf Raises

SUBQ

Phase 1 Shoulders & Triceps Post-Exercise Minutes Skipping Target Heart Zone 120125 beats per minute WARM-UP: 5Cardio Exercise Rest Set 2 Rest Set 3 Rest Phase 1 Shoulders & Set 1 Triceps WARM-UP: 5 Minutes 12X______lbs 1 min Skipping Seated Dumbbell Press 10X______lbs 12 min 6X_______lbs 23 min Exercise Set 1 Rest Set 2 Rest Set 3 Rest
Smith Machine Military Press Seated Dumbbell Press
10X______lbs 12 min 6X_______lbs 23 min 6X_______lbs 12X______lbs 1 min 10X______lbs 12 min 6X_______lbs 23 min 23 min

10X_____lbs 12 min 6X______lbs 23 min 12X_____lbs 1 min 10X_____lbs 12 min 10X_____lbs 23 min 6X______lbs 34 min 10X_____lbs 12 min 6X______lbs 23 min 8X______lbs 23 min 8X______lbs 23 min 10X_____lbs 23 min 6X______lbs 34 min 12X_____lbs 23 min 8X______lbs 23 min 8X______lbs 23 min 8X______lbs 23 min 10X_____lbs 23 min 6X______lbs 23 min 12X_____lbs 23 min 8X______lbs 23 min 10X_____lbs 34 min 8X______lbs 23 min 10X_____lbs 23 min 6X______lbs 23 min 20X_____lbs 12 min 12X_____lbs 23 min 10X_____lbs 34 min 8X______lbs 23 min 12X_____lbs 20X_____lbs 12 min 12X_____lbs 23 min Target Heart Zone 120125 beats per minute 12X_____lbs

Set 2

12 min 6X______lbs 23 min 6X______lbs 6X______lbs 6X______lbs 6X______lbs 34 min 23 min 34 min 34 min

Cable Crossovers 12X_____lbs 12 min 8X______lbs 12 min Phase 1 Shoulders & Triceps WARM-UP: 5 Minutes Skipping Seated Incline Dumbbell Curls 12X_____lbs 12 min 8X______lbs 23 min Exercise Set 1 Rest Set 2 Rest Set 3

Standing Barbell Curls 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 23 min Seated Dumbbell Press 12X______lbs 1 min 10X______lbs 12 min 6X_______lbs 23 min Single-Arm Dumbbell Preacher Curls 10X_____lbs 23 min 8X______lbs 23 min Smith Machine Military Press 10X______lbs 12 min 6X_______lbs 23 min 6X_______lbs Standing Dumbbell Hammer Curls 10X_____lbs 23 min 8X______lbs Anterior Raises withCardio Post-Exercise EZ Bar
12X______lbs 12 min 8X_______lbs 12per minute Target Heart Zone 120125 beats min 23 min

Rest

6X______lbs 34 min 6X______lbs 23 min 6X______lbs 23 min

Phase 1 Legs Isolateral Cable 5 Minutes 10X______lbs 23 min 6X_______lbs 23 min WARM-UP:Raises on Bike Exercise Set 1 Rest Set 2 Rest Set 3 Dumbbell Shrugs 10X______lbs 12 min 6X_______lbs 23 min 6X_______lbs Rest
Thigh Pressdowns Tricep Extensions with Bar Leg Press Skullcrushers with EZ Bar

Seated Lateral Dumbbell Raises 15X______lbs 12 min 12X______lbs 23 min 10X______lbs 23 min

12X_____lbs 1 min 10X_____lbs 12 min 6X______lbs 23 min 12X______lbs 12 min 6X_______lbs 23 min 6X_______lbs 23 min 10X_____lbs 12 min 6X______lbs 23 min 6X______lbs 12X______lbs 23 min 6X_______lbs 23 min 6X_______lbs 34 min 34 min 6X______lbs 34 min

Squats 10X_____lbs 23 min 6X______lbs Reverse-Grip Cable Pressdowns 10X______lbs 23 min 6X_______lbs Step-Back Barbell Lunges Post-Exercise Cardio Isolateral Standing Leg Curls Lying Leg Curls

8X______lbs Heart Zone 120125 beats 23 minute Target 23 min 8X______lbs per min 12X_____lbs 10X_____lbs 10X_____lbs 23 min 8X______lbs 23 min 6X______lbs 34 min 8X______lbs 23 min 23 min 6X______lbs 23 min 23 min

Straight-Leg Deadlifts

GET BEYOND RIPPED 22

Welcome to Phase 2

Phase 2 - Training Schedule Phase 2 Training Schedule Weeks 58 Weeks 5-8 Week 5
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weights Cardio

Congratulations!

Youve completed

Phase 1, and youve begun to experience impressive results. Already your physique looks better than ever. Now its time to take it to the next level its time to stoke the fire and push further for even more powerful results.

Legs Chest, Shoulders & Triceps Back & Biceps Legs Chest, Shoulders & Triceps Rest Rest
Weights

30 min 30 min 30 min 30 min 30 min 45 min 0 min

Cardio

Week 6
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

In Phase 2, you will reduce your caloric intake and increase your cardio. At the same time, your rest times will be reduced along with a new, advanced exercise selection so you can burn more fat and protect your lean muscle mass.

Back & Biceps Legs Chest, Shoulders & Triceps Back & Biceps Legs Rest Rest
Weights

35 min 35 min 35 min 35 min 35 min 45 min 0 min

Cardio

Week 7
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Stay focused and watch your body transform into what youve only dreamed of before SUBQ and the Beyond Ripped Manual. Follow Phase 2 Diet on page 34.

Chest, Shoulders & Triceps Back & Biceps Legs Chest, Shoulders & Triceps Back & Biceps Rest Rest

35 min 35 min 35 min 35 min 35 min 45 min 0 min

SUBQ SUBQ

Week 8
Day Monday

Weights GET BEYOND RIPPED Cardio 24 Legs

30 min

Thursday Friday Saturday Sunday

Chest, Shoulders & Triceps Back & Biceps Rest Rest

Weights

35 min 35 min 45 min 0 min

Cardio

StandingRopeHammerCurls Deadlifts StandingDumbbellCurls

12X_______lbs 1min 8X________lbs 12X_______lbs 12min 8X________lbs 23min TargetHeartZone135140beatsperminute 12X_______lbs 1min 8X________lbs 12min 12X_______lbs 1min 12X_______lbs 1min 8X________lbs 12min 8X________lbs

8X_________lbs 8X_________lbs 12min 8X_________lbs 12min

Post-Exercise Cardio

PreacherCurlswithEZBar StandingRopeHammerCurls

Week 8
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Phase 2 Chest, Shoulders & Triceps WARM-UP: 5 Minutes Skipping Post-Exercise Cardio TargetHeartZone135140beatsperminute Exercise Set 1 Rest Set 2 Rest
InclineBarbellPress

Set 3

Rest

Legs Chest, Shoulders & Triceps Back & Biceps Legs Chest, Shoulders & Triceps Rest Rest

30 min 30 min 30 min 30 min 30 min 45 min 0 min

10X________lbs 1-2min 6x________lbs 2-3min 6x________lbs 2-3min

InclineDumbbellFlys 10X________lbs 1-2min 6x________lbs 1-2min 6x________lbs 2-3min Phase 2 Chest, Shoulders & Triceps WARM-UP: 5 Minutes Skipping BenchPress 10X________lbs 12min 6X________lbs 23min Exercise Set 1 Rest Set 2 Rest Set 3 Rest CableCrossovers InclineBarbellPress SeatedDumbbellPress InclineDumbbellFlys StandingLateralDumbbellRaises BenchPress BarbellShrugs CableCrossovers TricepPressdownswithBar SeatedDumbbellPress 10X________lbs 12min 6X________lbs 12min 10X________lbs 1-2min 6x________lbs 2-3min 6x________lbs 2-3min 10X________lbs 12min 6X________lbs 23min 6X________lbs 23min 10X________lbs 1-2min 6x________lbs 1-2min 6x________lbs 2-3min 10X________lbs 12min 6X________lbs 12min 6X________lbs 12min 10X________lbs 12min 6X________lbs 23min 10X________lbs 12min 6X________lbs 12min 10X________lbs 12min 6X________lbs 12min 10X________lbs 12min 6X________lbs 12min 6X________lbs 12min 10X________lbs 12min 6X________lbs 23min 6X________lbs 23min

DeclineSkullcrusherswithDumbbells 10X________lbs 12min 6X________lbs 12min StandingLateralDumbbellRaises 10X________lbs 12min 6X________lbs 12min 6X________lbs 12min Dips BarbellShrugs 10X________lbs 12min 6X________lbs 10X________lbs 12min 6X________lbs 12min TargetHeartZone135140beatsperminute 10X________lbs 12min 6X________lbs 12min 6X________lbs 12min

Phase 3 - Training Schedule Phase 2 Workout Weeks 9 - 12 Week 9 Phase 2 Back & Biceps
Monday Tuesday Close-GripPulldowns Wednesday Bent-OverBarbellRows Thursday SeatedRows Friday ReverseCableFlys Saturday LowerBackExtensions Sunday
Wide-GripChin-Ups Deadlifts StandingDumbbellCurls

Post-Exercise Cardio TricepPressdownswithBar

REMEMBER: Dips Phase 2 Legs

Set 3 Rest 30 min 30 min 8X_________lbs 12min 30 min 8X_________lbs 23min 30 min 30 min 45 min 0 min

DeclineSkullcrusherswithDumbbells 10X________lbs 12min 6X________lbs 12min 10X________lbs 12min 6X________lbs

WARM-UP: 5 Minutes on Bike Day Weights Exercise Set 1 Rest

Set Rest Back & Triceps 2 15X_______lbs 1min 12X_______lbs 23min Legs & Shoulders 12X_______lbs 12min 8X________lbs 12min Chest & Biceps 12X_______lbs 12min 8X________lbs 23min Back & Triceps 12X_______lbs 12min 8X________lbs 12min Legs & Shoulders 15X_______lbs 1min 10X_______lbs 12min Interval Cardio 12X_______lbs 12min Core Training
12X_______lbs 12min 8X________lbs 23min 8X________lbs 12min 12X_______lbs 1min

Cardio

Red reps areMinutes onTargetHeartZone135140beatsperminute 23 reps from failure and white reps are WARM-UP: Cardio Post-Exercise 5 absolute Bike Exercise Rest Set 2 Rest Set 3 Rest absolute failure. Set 1
ThighExtensions 12X________lbs 12min 10X________lbs 12min 6X_________lbs 23min 6X_________lbs 23min 6X_________lbs 23min

8X_________lbs 23min

Phase 2 Legs LegPress 10X________lbs 12min WARM-UP: 5 Minutes on Bike

Exercise
FrontSquats

Set 1

10X________lbs 12min

Rest

Set 2

6X_________lbs 23min

Rest

Set 3

6X_________lbs 23min

Rest

WalkingLunges ThighExtensions

6X_________lbs 23min 12X________lbs 12min

6X_________lbs 12min 10X________lbs 12min 6X_________lbs 12min 6X_________lbs 23min 6X_________lbs 12min 6X_________lbs 23min 6X_________lbs 12min 6X_________lbs 12min 6X_________lbs 12min 6X_________lbs 12min 6X_________lbs 12min

6X_________lbs 23min 6X_________lbs 23min 6X_________lbs 23min 6X_________lbs 23min

IsolateralStandingLegCurls 10X________lbs 12min 10X________lbs 12min LegPress LyingLegCurls FrontSquats RomanianDeadlifts WalkingLunges 10X________lbs 12min 10X________lbs 12min 10X________lbs 12min 6X_________lbs 23min

Week 10

8X_________lbs

8X_________lbs 12min 8X_________lbs 12min

StandingCalfRaises 10X________lbs 12min IsolateralStandingLegCurls 10X________lbs 12min SeatedCalfRaises LyingLegCurls RomanianDeadlifts 6X_________lbs 10X________lbs 12min

SUBQ

Day Weights 1min 8X________lbs 12min 12X_______lbs Chest & Biceps Monday StandingRopeHammerCurls 12X_______lbs 1min 8X________lbs Back & Triceps Tuesday Post-Exercise Cardio TargetHeartZone135140beatsperminute Wednesday Legs & Shoulders Chest & Biceps Thursday Phase 2 Chest, Shoulders & Triceps Back & Friday WARM-UP: 5 Minutes Skipping Triceps Exercise Set 1 Rest Rest Interval CardioSet 2 Saturday InclineBarbellPress 10X________lbs 1-2min Core Training 6x________lbs 2-3min Sunday
PreacherCurlswithEZBar

Cardio

6X_________lbs 23min

35 min 35 min 35 min 35 min 35 min Set 3 45 Rest min 6x________lbs 2-3min 0 min

Post-Exercise Cardio 10X________lbs 12min 6X_________lbs 12min TargetHeartZone135140beatsperminute

10X________lbs 12min 6X_________lbs TargetHeartZone135140beatsperminute 6X_________lbs 12min

StandingCalfRaises SeatedCalfRaises

Post-Exercise Cardio

GET BEYOND RIPPED 26

Welcome to Phase 3

Your results are really starting to show you truly are

a monster in the making. If you enjoy the attention youre getting now, just imagine what it will feel like when you complete the program youre almost Beyond Ripped. In Phase 3, weve slashed your calories to their lowest levels and focused on maintaining your muscle mass. Your energy output will be pushed to its maximum level to incinerate every last blob of subcutaneous fat. Youll continue to get results every day. Each day in Phase 3 takes you a giant step toward that sinewy dream physique. Now its time to prove to you to everyone that you are a serious bodybuilder. Its time for you to Get Beyond Ripped! Follow Phase 3 Diet on page 35.

Wednesday 30 min Superset Elbow-to-Knee Crunches 10X 8X 6X Legs Thursday 30 min sec Front Smith Machine Squats45 sec12X______lbs30 sec 12X______lbs Bicycle 30 Chest,30X 12X______lbs25X sec 12X______lbs 12 min Shoulders & Triceps Friday 30 min Smith Machine Military Press 45 Leg Lifts 20X Superset Saturday Rest 10X10 45 min Russian Twists* 8X10 6X10 Sunday Lying Leg Curls 12X______lbs Rest 30X 12X______lbs25X 0 20X Crunches Phase 3Dumbbell Raises Schedule Weeksmin 912 Seated Lateral Training 12X______lbs 45 sec 12X______lbs 12 min Plank 90 sec 23 min 60 sec 23 min 60 sec Superset Standing Calf Raises 12X______lbs 12X______lbs Seated Calfto weeks 91012X______lbs 12X______lbs Apply Raises Dumbbell Shrugs - Training12X______lbs 45 sec 12X______lbs PhaseBefore Meal #1 complete 45 minutes of cardio Schedule Mon - Fri 3 THZ 135140 Weeks 9bpm Target Heart Zone 125130 beats per minute Post-Exercise- 12 Cardio
Mon Fri Before Weights Meal #1 complete 45 minutes of interval Day Cardio cardio 3 Core PhaseTHZ135140 bpm Triceps Back & Monday 30 min WARM-UP: 5 Legs & Shoulders Minutes on Treadmill Tuesday 30 min

Back & Biceps

Apply 9 Weekto weeks 1112

Exercise Set 1 Rest Set 2 Rest min Set 3 Wednesday Chest & Biceps 30 Thursday 30 min Giant Superset Back & Triceps Interval Cardio: Legs & Shoulders Friday cardio burns more calories than a typical cardiomin 30 session Interval Full V-Sit-Up 15X 12X 10X Interval Cardio and increases the amount of time your body stays in45fat-burning a min Saturday Alternating V-Sit-Up 12X 10X 8X zone Core Beyond Sundayso you can GetTraining Ripped. 0 min Elbow-to-Knee Crunches 10X 8X 6X
Perform 4 minutes at an intensity that yields 130140 Bicycle 45 sec 30 sec Weekbeats per minute followed by a 30-second sprint. 30 sec 10 3 minutes that 130140 Leg Lifts Perform Weights at an intensity 25X yieldsCardio20X 30X Day beats second sprint. Russian Twists* per minute followed by a 30 8X10 10X10 Chest & Biceps Monday 35 min6X10 Repeat for duration of cardio session. Crunches 25X Triceps Tuesday chooseBack &30X cardio you prefer: 35 min20X You can the form of Plank bicycle, treadmill or & Shoulders stepper Wednesday Legsthe90 sec 23 min 60 sec 23 min 60 sec 35 min

35 min 35 min SaturdayBeforeInterval Cardio 45 minutes of cardio min 45 Mon - Fri Meal #1 complete Core Training Sunday 0 min THZ 135140 bpm Back Triceps Friday Apply to weeks&910
Thursday

Chest & Biceps

Week to weeks 1112 Apply 11

Day Fri Before Weightscomplete 45 minutes of interval Cardio Mon Meal #1 cardio THZ Monday 135140 bpmShoulders Legs & 40 min Tuesday Chest & Biceps 40 min Wednesday Back & Triceps 40 min Thursday GET Legs & Shoulders RIPPED40 min BEYOND 28 Interval Friday Cardio:Chest & Biceps 40 min

SUBQ

Chest Thursday 35 min Target Post-Exercise Cardio & BicepsHeart Zone 125130 beats per minute Back & Triceps Friday 35 min Interval Cardio Saturday 45 min Phase 3 Core Core Training Sunday 0 min WARM-UP: 5 Minutes on Treadmill
Exercise Set Day Weights 1 Rest Giant Superset Legs & Shoulders Monday Tuesday Chest15X Biceps & Full V-Sit-Up Alternating V-Sit-Up Back 12X Wednesday & Triceps Elbow-to-Knee Crunches Thursday Legs 10X & Shoulders Bicycle Friday Chest45 sec & Biceps Leg Lifts 30X Saturday Interval Cardio Russian Twists* 10X10 Sunday Core Training
Crunches Plank

Week 11

Set 2 Rest Cardio 3 Set

12X 10X 8X 30 sec 25X 8X10 25X 60 sec

Phase 3 Workout
Phase 3 Back & Triceps WARM-UP: 5 Minutes Skipping
Exercise Set 1 Rest Set 2 Rest Set 3
10X______lbs 10X______lbs 10X______lbs 10X______lbs

Week 12
Day

30X 90 sec

40 min 40 10X min 40 8X min 40 6X min 40 30 sec min 20X 45 min 6X10 0 20X min
23 min 60 sec

Rest
23 min

23 min

Monday Back & Triceps 45 min Apply to weeks 910 Tuesday Legs complete 45 minutes of cardio 45 min Mon - Fri Before Meal #1& Shoulders Wednesday 45 min THZ 135140 bpmChest & Biceps Thursday Back & Triceps 45 min Apply to weeks 1112 Friday Legs & Shoulders 45 min Mon Fri Before Meal #1 complete 45 minutes of interval Saturday Interval 45 min cardio THZ 135140 bpm Cardio Sunday Core Training 0 min
Interval Cardio: Interval cardio burns more calories than a typical cardio session and increases the amount of time your body stays in a fat-burning zone so you can Get Beyond Ripped. Perform 4 minutes at an intensity that yields 130140 beats per minute followed by a 30-second sprint. Perform 3 minutes at an intensity that yields 130140 beats per minute followed by a 30 second sprint. Repeat for duration of cardio session. You can choose the form of cardio you prefer: bicycle, treadmill or the stepper

Weights

Cardio

REMEMBER:

Red reps are absolute failure and white reps are 23 reps from Superset absolute failure. 15X______lbs Zone 125130 beats per minute 10X______lbs Target Heart Post-Exercise Cardio Incline Flys 12X______lbs
Seated Incline Dumbbell Curls 15X______lbs 45 sec Superset Phase 3 Press Chest & Biceps Incline Barbell 15X______lbs WARM-UP: 5 Minutes Skipping 45 sec Standing Barbell Curls 15X______lbs Superset Exercise Set 1 Rest Bench Press 15X______lbs Superset Preacher Curls with EZ Bar 15X______lbs 45 sec Incline Flys 15X______lbs Superset Seated Incline Dumbbell Curls 15X______lbs 45 sec Cable Crossovers 15X______lbs Superset Concentration Curls 15X______lbs 45 sec Incline Barbell Press 15X______lbs 12X______lbs 12 min 12X______lbs 12X______lbs 12 min 12X______lbs 12X______lbs 12 min 12X______lbs 12X______lbs 12 min 12X______lbs 12X______lbs 12 min 12X______lbs 10X______lbs 23 min 10X______lbs 10X______lbs 23 min 10X______lbs 10X______lbs 23 min 10X______lbs 10X______lbs 23 min 10X______lbs 10X______lbs 10X______lbs 10X______lbs 23 min 10X______lbs 10X______lbs 23 min 10X______lbs Rest Set 3 10X______lbs 10X______lbs 10X______lbs 23 min 10X______lbs 10X______lbs 23 min

Superset Bent-Over Barbell Rows 15X______lbs 12X______lbs Tricep Pressdowns with Bar 15X______lbs 45 sec 12X______lbs 12 min Superset 3 Back & Triceps Phase Seated Rows with5 Minutes Skipping 15X______lbs 12X______lbs WARM-UP: Cable Reverse Flys with Dumbbells 15X______lbs 45 sec 12X______lbs 12 min Exercise Set 1 Rest Set 2 Rest Superset Superset One-Arm Dumbbell Rows 15X______lbs 12X______lbs Bent-Over Barbell Rows 15X______lbs 12X______lbs Kickbacks with Dumbbells 15X______lbs 45 sec 12X______lbs 12 min Tricep Pressdowns with Bar 15X______lbs 45 sec 12X______lbs 12 min Superset Superset Wide-Grip Chin-Ups 15X______lbs 12X______lbs Seated Rows with Cable 15X______lbs 12X______lbs Skullcrushers with EZ Bar 15X______lbs 45 sec 12X______lbs 12 min Reverse 15X______lbs 45 sec 12X______lbs 12 min SupersetFlys with Dumbbells Superset Close-Grip Pulldowns 15X______lbs 12X______lbs One-Arm Extensions with 15X______lbs 12X______lbs Overhead Dumbbell Rows EZ Bar 15X______lbs 45 sec 12X______lbs 12 min Kickbacks with Dumbbells 15X______lbs 45 sec 12X______lbs 12 min Superset Target Heart Zone 125130 beats per minute Post-Exercise Cardio Wide-Grip Chin-Ups 15X______lbs 12X______lbs Skullcrushers with EZ Bar 15X______lbs 45 sec 12X______lbs 12 min Phase 3 Chest & Biceps Superset WARM-UP: 5 Minutes Skipping Close-Grip Pulldowns 15X______lbs 12X______lbs Overhead Extensions with EZ Bar 15X______lbs 45 sec Set 2 12X______lbs Rest 12 min Exercise Set 1 Rest

Set 3

23 min

Rest

10X______lbs 10X______lbs 10X______lbs 23 min 10X______lbs 23 min 10X______lbs 10X______lbs 10X______lbs 23 min 10X______lbs 23 min 10X______lbs 10X______lbs 10X______lbs 10X______lbs 23 min 10X______lbs 10X______lbs

23 min

10X______lbs 10X______lbs Rest Set 3

Set 2

Rest

Set 3

Rest

Bench Press 15X______lbs 12X______lbs Phase 3 Legs & Shoulders Preacher Curls with EZ Bar 15X______lbs 45 sec 12X______lbs 12 min WARM-UP: 5 Minutes Skipping Superset Cable Crossovers 15X______lbs Exercise Set 1 Rest 12X______lbs Rest Set 2 Concentration Curls 15X______lbs 45 sec 12X______lbs 12 min Superset Thigh Extensions 12X______lbs 12X______lbs beats per minute Post-Exercise Cardio Target Heart Zone 12513012X______lbs 12 min Standing Dumbbell Press 12X______lbs 45 sec Superset Phase 3 Legs & Shoulders Leg Press 12X______lbs 12X______lbs WARM-UP: 5 Minutes Skipping Walking Lunges 12X______lbs 45 sec 12X______lbs 12 min Exercise Set 1 Rest Set 2 Rest Superset Superset Front Smith Machine Squats 12X______lbs 12X______lbs Thigh Extensions 12X______lbs 12X______lbs Smith Machine Military Press 12X______lbs 45 sec 12X______lbs 12 min

Post-Exercise Cardio Superset

Standing Barbell Curls

15X______lbs 45 sec 12X______lbs 12 min Target Heart Zone 125130 beats per minute

SUBQ

Set Rest GET BEYOND RIPPED3 30

10X______lbs 10X______lbs 10X______lbs 23 min

Preacher Curls with EZ Bar Superset Cable Crossovers Concentration Curls

15X______lbs 45 sec 15X______lbs 15X______lbs 45 sec

12X______lbs 12 min 12X______lbs 12X______lbs 12 min

10X______lbs 23 min 10X______lbs 10X______lbs

Post-Exercise Cardio

Target Heart Zone 125130 beats per minute

Phase 3 Legs & Shoulders WARM-UP: 5 Minutes Skipping Exercise Set 1

Superset Thigh Extensions Standing Dumbbell Press Superset Leg Press Walking Lunges Superset Front Smith Machine Squats Smith Machine Military Press Superset Lying Leg Curls Seated Lateral Dumbbell Raises Superset Standing Calf Raises Seated Calf Raises Dumbbell Shrugs

Rest Set 2

Rest

Set 3

Rest

PHASE 1, 2 & 3 Diet Plans

12X______lbs 12X______lbs 10X______lbs 12X______lbs 45 sec 12X______lbs 12 min 10X______lbs 23 min 12X______lbs 12X______lbs 10X______lbs 12X______lbs 45 sec 12X______lbs 12 min 10X______lbs 23 min 12X______lbs 12X______lbs 10X______lbs 12X______lbs 45 sec 12X______lbs 12 min 10X______lbs 23 min 12X______lbs 12X______lbs 10X______lbs 12X______lbs 45 sec 12X______lbs 12 min 10X______lbs 23 min 12X______lbs 12X______lbs 12X______lbs 12X______lbs 12X______lbs 45 sec 12X______lbs Target Heart Zone 125130 beats per minute

To have the paper-thin skin that gets attention, you need

to Get Beyond Ripped. The following section contains the three-phase diet plan that gets you there.

Each phase is designed to progressively fine-tune your physique. This diet has been developed to maximize your energy output while maintaining your hard-earned muscle

Post-Exercise Cardio

Phase 3 Core WARM-UP: 5 Minutes on Treadmill

Exercise Set 1
15X 12X 10X 45 sec 30X 10X10 30X 90 sec

Rest

Set 2 Rest
12X 10X 8X 30 sec 25X 8X10 25X 60 sec

Set 3
10X 8X 6X 30 sec 20X 6X10 20X 60 sec

mass. Be tough show some grit and stick to this plan.

Giant Superset
Full V-Sit-Up Alternating V-Sit-Up Elbow-to-Knee Crunches Bicycle Leg Lifts Russian Twists* Crunches Plank

REMEMBER:
It is crucial to maintain the strict supplement schedule outlined.

23 min

23 min

*Russian Twist: A twisting crunch where you hold your body in Mon - Fri Before Meal #1 complete 45 minutes of cardio THZ 135140 bpm crunch position and rotate side to side 10 times and then down. This is Apply to weeks 1112 one repFri Before Meal #1 complete 45 minutes oftimes. Mon and needs to be repeated 10 interval
cardio THZ 135140 bpm

Apply to weeks 910

SUBQ

Interval Cardio: Interval cardio burns more calories than a typical cardio session and increases the amount of time your body stays in a fat-burning zone so you can Get Beyond Ripped. Perform 4 minutes at an intensity that yields 130140 beats per minute followed by a 30-second sprint. Perform 3 minutes at an intensity that yields 130140 beats per minute followed by a 30 second sprint.

GET BEYOND RIPPED 32

Phase Beyond Ripped Diet Weeks 1-4 Phase 1 1Beyond Ripped Diet Weeks 1-4
Phase Phase 1 1 Meal Meal 1 1 Meals Meals
8 large egg whites 8 large egg whites 1 whole egg 1 whole egg 1 cups cooked unavored oatmeal 1 1/2 1/2 cups cooked unavored oatmeal 1 large apple 1 large apple 40 grams whey protein isolate 40 grams whey protein isolate 1 cup skim milk 1 cup skim milk 1 cup potato 1 cup potato 1 1/2 cans tuna 1 1/2 cans tuna 1 1/2 cups cooked brown rice 1 1/2 cups cooked brown rice 1 cup vegetables 1 cup vegetables 1 cup boneless, skinless chicken 1 cup boneless, skinless chicken 1 cup skim milk 2 OMEGAOIL Softgels 2 OMEGAOIL Softgels

Phase 22 Beyond Ripped Diet Weeks 5-8 Phase Beyond Ripped Diet Weeks 5-8
Phase 2 2 Phase Pre-Meal 1 1 Pre-Meal
100 Calories 100 Calories

Pha

Supplements Supplements
*3 SUBQ Bullet Caplets *3 SUBQ Bullet Caplets 1 1 Multivitamin Multivitamin 2 2 OMEGAOILSoftgels OMEGAOIL Softgels

Meals Meals
2020 grams whey protein isolate grams whey protein isolate

Supplements Supplements
3 SUBQ Bullet Caplets 3 SUBQ Bullet Caplets

Ph
75

Pr

507 Calories 507 Calories

Meal 1 1 Meal

317 Calories 317 Calories

1010 large egg whites large egg whites 1 Multivitamin 1 Multivitamin 1 cup cooked unavored oatmeal 1 cup cooked unavored oatmeal 2 OMEGAOIL Softgels 2 OMEGAOIL Softgels 40 grams whey protein isolate 40 grams whey protein isolate 1 cup skim milk 1 cup skim milk 1 large apple 1 large apple 1 can tuna 1 can tuna 1 cup cooked brown rice 1 cup cooked 1 cup vegetablesbrown rice 1 cup vegetables 40 grams whey protein isolate 40 grams 3/4 cup yam whey protein isolate 1 OMEGAOIL Softgel 1 OMEGAOIL Softgel

Me

32

400 Calories 400 Calories

Meal 2 Meal 2

356 Calories 356 Calories

Meal 2 Meal 2

Me

26

Meal 3 Meal 3

Me

667 Calories 667 Calories

458 Calories 458 Calories

Meal 3 Meal 3

29

Me

421 Calories

Meal 4 Meal 4 Calories 421

27

Meal 5 Meal 5 Calories 489

489 Calories

1 cup skim milk 1 cup potato 1 cup potato 1 cup lean red meat 1 cup lean red meat 1 cup yam 1 cup yamspinach 2 cups

5 grams Glutamine 5 2 OMEGAOIL Softgels grams Glutamine

Meal 4 328 Calories 328 Calories

Meal 5
273 Calories Meal 5

Meal 4

Me

3/4 spinach 1 cup cup yam 1 cup spinach

1 cup boneless, skinless chicken 1 OMEGAOIL Softgel 1/2 cup potato 1 cup boneless, skinless chicken 5 grams Glutamine Softgel 1 OMEGAOIL 1/2 cup potato 5 grams Glutamine 20 grams whey protein isolate 3 SUBQ Bullet Caplets 1/2 cup cooked unavoredisolate 20 grams whey protein oatmeal 2 PURPLEK Capsules 3 SUBQ Bullet Caplets

33

Pre

2 OMEGAOIL Softgels
*3 SUBQ Bullet Caplets 2 PURPLEK Capsules *3 SUBQ Bullet Caplets

78

Pre-workout 263 Calories Pre-workout

263 Calories

2 cups spinach 20 grams whey protein isolate 1/2 cup cooked unavored oatmeal 20 grams whey protein isolate 1/2 1 large orange cup cooked unavored oatmeal

Pre-workout
173 Calories Pre-workout

273 Calories

Po

150

2 PURPLEK Capsules
2 PURPLEK Capsules

TO

1 large orange Post-workout 15 grams whey protein isolate 270 Calories 50 grams maltodextrin Post-workout 15 grams whey protein isolate 270 TOTAL CALORIES 3017 Calories 50 grams maltodextrin TOTAL CALORIES 3017

173 Calories

Post-workout
195 Calories Post-workout

2 5 grams Glutamine PURPLEK Capsules 5 grams Glutamine

1/2 cup cooked unavored oatmeal 2 PURPLEK Capsules 15 grams whey protein isolate 2 PURPLEK Capsules 3015 grams whey protein isolate grams maltodextrin 5 grams Glutamine 2 PURPLEK Capsules 5 grams Glutamine

195 Calories 30 TOTAL CALORIES 2200 grams maltodextrin TOTAL CALORIES 2200

Notes:

> Pre-workout and post-workout meals do not need to be in order as shown above, but should follow each other. > Drink 2 gallons of water per day. > Eat meals every 23 hours. * Follow SUBQ dosing schedule on page 38.

Notes:
> Pre-workout and post-workout meals do not need to be in order as shown above, but should follow each other. > Drink 2 gallons of water per day. > Eat meals every 23 hours.

SUBQ

GET BEYOND RIPPED 34

Phase 3 Beyond Ripped Diet Weeks 9-12

Phase 3 Pre-Meal 1
75 Calories

DIET Notes

Meals
15 grams whey protein isolate

Supplements
3 SUBQ Bullet Caplets

Meal 1
321 Calories

12 large egg whites 1 Multivitamin 3/4 cup cooked unavored oatmeal 1 OMEGAOIL Softgel 40 grams whey protein isolate 1/2 cup potato 1 can tuna 1/2 cup cooked brown rice 40 grams whey protein isolate 1/2 cup yam 1 cup boneless, skinless chicken 1/2 cup cooked brown rice 5 grams Glutamine

Meal 2
266 Calories

Meal 3
298 Calories

Meal 4
279 Calories

Meal 5
339 Calories

Pre-workout
78 Calories

1/2 cup cooked unavored oatmeal 3 SUBQ Bullet Caplets 2 PURPLEK Capsules 30 grams whey protein isolate 2 PURPLEK Capsules 5 grams Glutamine

Post-workout
150 Calories

TOTAL CALORIES 1806

Notes:
> Pre-workout and post-workout meals do not need to be in order as shown above, but should follow each other. > Drink 2 gallons of water per day. > Eat meals every 23 hours.

SUBQ

GET BEYOND RIPPED 36

SUBQ Supplement Facts

SUBQ

GET BEYOND RIPPED 38

SUBQ Ingredients BEYOND RIPPED COMPLEX 924 MG BCAAs Branched Chain Amino Acids
BCAAs leucine, isoleucine and valine are essential for human nutrition and they help you Get Beyond Ripped by exerting powerful effects on energy production and nitrogen balance. BCAAs help you Get Beyond Ripped by stimulating cellular energy production1 and norepinephrine release,2 and this increases your metabolic rate and the number of calories that you burn from fat. By increasing your metabolic rate, you not only incinerate existing subcutaneous fat but also keep it off for good! A positive nitrogen balance is critical for preventing the loss of metabolically active calorie burning muscle tissue. Because muscle tissue is metabolically active it burns calories it encourages fat burning. So by maintaining a positive nitrogen balance, promoting muscle sparing3 and promoting muscle growth4,5 BCAAs keep your metabolism high, accelerate your recovery time and allow you to exercise with increased frequency and this all amounts to more calorie burning and the rapid incineration of subcutaneous fat.

Leucine, isoleucine and valine also help in another way: They suppress your appetite and control food cravings6 so youll be less likely to give into temptation and sabotage all of your hard work.

Razberi-K

Razberi-K 4-(4-hydroxyphenyl) butan-2-one is raspberry ketone and is a revolutionary ingredient thats extracted from red raspberries. While it has a chemical structure similar to capsaicin and synephrine fat-burning compounds Razberi-K is safer, more advanced and far more effective. Razberi-K works because it alters fat metabolism in several ways. First, Razberi-K prevents body fat gain by preventing fat absorption, and then it eliminates fat by increasing levels of norepinephrine a fat-burning hormone. Because of this dual action, Razberi-K burns fat and helps keep it off.7

Taraxacum officinale (Dandelion Leaf)

Taraxacum officinale is incredibly effective at getting you Beyond Ripped because it simultaneously speeds digestion, enhances digestive efficiency and exerts a strong diuretic effect.

SUBQ

GET BEYOND RIPPED 40

Taraxacum officinale helps to ensure efficient digestion by speeding the digestion and elimination process. This helps ensure that food is rapidly processed and moves quickly out of your system, preventing body fat accumulation caused by slow digestion. Taraxacum officinale is also a strong diuretic and rapidly eliminates excess water from underneath your skin.8 This diuretic effect makes you visibly harder and drier within hours of your first dose.

Finally, Camellia sinensis has diuretic properties it causes you to lose excess water that can make you look fat and bloated. By exerting a diuretic effect, it helps reveal your true vascularity.

Caffeine anhydrous
Caffeine is a tried, tested and true ingredient. Caffeine dramatically increases your energy levels within minutes and enhances your focus, motivation and exercise performance all the while burning fat and ridding your body of excess water that can get trapped under your skin outside of your muscle cells. Caffeine helps to burn fat because it stimulates the release of fat from fat stores. At the same time, caffeine also stimulates the release of fat-burning chemicals. By giving you energy so you can work harder and by stimulating the release and burning of fat from body fat stores, caffeine anhydrous goes to work fast and produces powerful results.

FAT-INCINERATOR COMPLEX 627 MG Camellia sinensis (Green Tea Leaf)

Camellia sinensis stimulates your central nervous system with a natural form of caffeine and provides long-term energy increases and improvements in focus, moods and exercise performance. This allows you to exercise more efficiently and with more intensity, leading to an increased caloric burn. Camellia sinensis directly triggers fat loss9 by causing the release of fatty acids from body fat stores and increasing body heat generation (thermogenesis) and the burning of released fats for conversion into usable energy. This further elevates your caloric burn rate.

SUBQ

GET BEYOND RIPPED 42

Forslean

N-Acetyl L-Tyrosine
N-Acetyl L-Tyrosine is an amino acid thats a precursor to important neurotransmitters (brain chemicals) such as dopamine and norepinephrine and to the thyroid hormone thyroxine (T4). Dopamine is an excitatory brain chemical that increases energy levels, focus, workout intensity and overall mood and motivation. Norepinephrine is secreted by your adrenal glands and is also called noradrenaline. Norepinephrine dramatically increases your energy levels while simultaneously triggering fat burning by stimulating the release of fatty acids from body fat stores. By increasing your dopamine and norepinephrine levels, youll have more energy, work with greater intensity, use more oxygen to burn fat and burn more calories from fat stores. High levels of thyroxine, a thyroid hormone, are critical for a healthy and efficient thyroid. Your thyroid greatly influences your metabolic rate and the number of calories that you burn from fat. When your thyroxine levels are high, your thyroid operates at peak efficiency, and so too do your metabolism and fat burning. After ingestion, tyrosine joins with iodine to form thyroxine, and in this way keeps your metabolism and fat burning in high gear.

Forslean is an extremely effective fat-burning agent. Forslean burns fat fast because it raises levels of cAMP. cAMP stands for cyclic adenosine monophosphate, and cAMP accelerates fat burning by increasing your cells responsiveness to fat-burning hormones such as adrenaline. In other words, Forslean enables fat-burning hormones such as adrenaline to get through cellular membranes more easily, where they can exert their fat-burning effects. Therefore, the more responsive your cells are to fat hormones, the more fat youll burn consistently. Increased responsiveness to fat-burning hormones will result in a greater metabolic rate increased burning of calories and this will cause body fat loss and will prevent body fat storage. At the same time that Forslean increases the effectiveness of fat-burning hormones and accelerates your metabolism, it also further enhances fat burning by acting as a vasodilator it increases the diameter of blood vessels, leading to enhanced oxygen and nutrient delivery and accelerated exercise recovery. Forslean also increases lean muscle mass10 by stimulating the adenylate cyclase (AC) enzyme, and this shifts you into a state of anabolism (muscle growth) and fat burning.

SUBQ

GET BEYOND RIPPED 44

Salvia sclarea (Clary Sage Leaf)

Salvia sclarea is an all-natural stimulant that increases your energy levels, allowing you to work harder and more often so you burn more calories. Salvia sclarea works to burn fat by increasing your caloric burn and also accelerating cAMP. To accelerate cAMP, Salvia sclarea stimulates sympathetic nerves, increasing adenylate cyclase enzyme activity, resulting in the liberation of fatty acids from fat stores.11 This triggers increased thyroid activity and an increase in caloric burn rate. Unlike other stimulants, Salvia sclarea increases cAMP levels independently of your adrenal glands so your adrenal glands wont be over stimulated and depleted of norepinephrine a strong fatburning chemical. As a result, your adrenal glands will work at full capacity and youll lose fat consistntly youll lose more fat, longer. While simultaneously increasing your caloric burn and supporting strong adrenal gland function, Salvia sclarea also improves the absorption of nutrients into muscle tissue, potentially resulting in increases in lean muscle mass12 and a further elevation of metabolism, triggering rapid fat loss.

ABSORPTION INITIATOR 3 MG Bioperine

Bioperine is extracted from black pepper and enhances your natural thermogenic activity by enhancing both the delivery of nutrients into your bloodstream and the efficiency of nutrient uptake by your body. The resulting increase in the efficiency of nutrient delivery and uptake by the body can dramatically improve digestion. By improving digestive efficiency, waste products are rapidly processed and eliminated from the body before they can convert into body fat as happens frequently. Furthermore, the rapid delivery and uptake of nutrients can enhance exercise performance and accelerate exercise recovery, leading to increased muscle mass and an increased caloric burn, both of which contribute to fast fat loss.

SUBQ

GET BEYOND RIPPED 46

Scientific References:
1. Kimball SR, Jefferson LS. Regulation of protein synthesis by branched chain amino acids. Curr Opin Clin Nutr Metab Care. 2001 Jan;4(1):3943. Review. 2. Torigoe K, Potter PE, Katz D. P. Branched-chain amino acidinduced hippocampal norepinephrine release is antagonized by picrotoxin : Evidence for a central mode of action. Brain Res Bull. 1999;49(4):281284 (31 ref). 8. Racz-Kotilla E, Racz G, Solomon A. The action of Taraxacum officinale 3. Combaret L, et al. A leucine-supplemented diet restores the defective postprandial inhibition of proteasome-dependant proteolysis in aged rat skeletal muscle. J Physiol. 2005 Dec 1;569(Pt 2):489-99. 9. Chantre P, Lairon D. Recent findings of green tea extract AR25 4. Biolo G, Tipton KD, Klein S, Wolfe RR. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol. 1997 Jul;273 (1 Pt 1):E122-9. 10. U.S. Patent No. 5,804,596. 5. Anthony JC, et al. Contribution of insulin to the translational control of protein synthesis in skeletal muscle by leucine. Am J Physiol Endocrinol Metab. 2002 May; 282(5):E1092-101. 11. Anonymous. Sclareolide Effect on cAMP in Two Cell Lines. Unpublished report by NovaScreen. 2003;19. 12. Sclareolide from Fermented Sage Extract (FEMA GRAS #3794). (Exolise) and its activity for the treatment of obesity. Phytomedicine. 2002 Jan;9(1):3-8. extracts on the body weight and diureses of laboratory animals. Planta Med. 1974;26:212217. 6. Volpi E, et al. Essential amino acids are primarily responsible for the amino acid stimulation of muscle protein anabolism in healthy elderly adults. Am J Clin Nutr. 2003;78:250-8. 7. Morimoto C, Satoh Y, Hara M, Inoue S, Tsujita T, Okuda H. Anti-obese action of raspberry ketone. Life Sci. 2005 May 27;77(2):194-204. Epub 2005 Feb 25.

SUBQ

GET BEYOND RIPPED 48

START DATE:

FINISH DATE:

INSERT YOUR BEFORE PICTURE HERE

INSERT YOUR AFTER PICTURE HERE

Weight: Waist: Chest: Arms:

Weight: Waist: Chest: Arms:

SUBQ

GET BEYOND RIPPED 50