Kizzito Ejam's Cutting Program

If you want to know how get sliced and diced, you've come to right source. Learn how Kizzito Ejam turns his muscle gains into shredded beef with no loss of strength or power.

If you want to know how to get sliced and diced, you've come to the right source. Learn how Kizzito Ejam turns his muscle gains into shredded beef with no loss of strength or power.

Kizzoto Ejam Fitness 360
Watch The Video - 11:55

Cutting Regimen

Nutrition

My diet plan for leaning out is pretty much the same with a few adjustments. I cut carbs to about 50 grams a day, starting a week out from a shoot, and zero carbs the last 2 days before a shoot.

Also, because I consume so much water on a daily basis, One week out I cut to drink about a half a liter a day and little to none the last 3 days prior.

I keep my protein intake the same and cut fats to about 25 grams. I also keep my fats before 12 p.m.

Calories: About 1625
Protien: 300g
Carbs: 50g
Fats: 25g

Training

My weight training stays the same during my leaning out phase. But my cardio changes. I actually don't do cardio a week before a shoot. The reason is because I do so much already, I tend to hold subcutaneous water. So stopping cardio helps me to flush it all out. However, I switch my cardio to anaerobic aerobic exercises. High rep weight training.

Day 1: A.M. Weights/Abs
1

Barbell Squat

3 sets 20-30 reps
Barbell Squat Barbell Squat

2
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

3

Leg Extensions

3 sets 20-30 reps
Leg Extensions Leg Extensions

Abs circuit: 2 rounds
4

Hanging Pike

1 set of 1 minute
Hanging Pike Hanging Pike

Exercise Ball Crunch

1 set of 1 minute
Exercise Ball Crunch Exercise Ball Crunch

Oblique Crunches

1 set of 1 minute
Oblique Crunches Oblique Crunches

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Seated Barbell Twist

1 set of 1 minute
Seated Barbell Twist Seated Barbell Twist

Day 1: P.M. Legs/Abs
1

Leg Press

1 drop set of 6-8 reps
Leg Press Leg Press

2

Leg Extensions

3 sets 12-15 reps
Leg Extensions Leg Extensions

3

Seated Leg Curl

3 sets 12-15 reps
Seated Leg Curl Seated Leg Curl

4

Standing Calf Raises

3 sets 12-15 reps
Standing Calf Raises Standing Calf Raises

5

Dumbbell Lunges

1 set up and down basketball court
Dumbbell Lunges Dumbbell Lunges

abs circuit: 3 rounds
6

Hanging Leg Raise

1 set of 1 minute
Hanging Leg Raise Hanging Leg Raise

Exercise Ball Pull-In

1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In

Ab Crunch Machine

1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine

Plate Twist

1 set of 1 minute
Plate Twist Plate Twist

Jackknife Sit-Up

1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up

Day 2: A.M. Weights/Abs
1
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

2

EZ-Bar Curl

2 sets 20-30 reps
EZ-Bar Curl EZ-Bar Curl

3
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

4
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

5

Bench Dips

2 sets 20-30 reps
Bench Dips Bench Dips

6

Overhead Cable Curl

2 sets of 20 reps to failure
Overhead Cable Curl Overhead Cable Curl

Day 2: P.M. Arms/Abs
1

Barbell Curl

4 sets of 6-8 reps
Barbell Curl Barbell Curl

2

Lying Triceps Press

4 sets of 6-8 reps
Lying Triceps Press Lying Triceps Press

3

Incline Dumbbell Curl

3 sets of 8-10 reps
Incline Dumbbell Curl Incline Dumbbell Curl

4

Reverse Grip Triceps Pushdown

3 sets of 12-15 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

5

Machine Preacher Curls

3 sets of 12-15 reps
Machine Preacher Curls Machine Preacher Curls

6

Tricep Dumbbell Kickback

3 sets of 12-15 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

abs circuit: 2 rounds
7

Decline Crunch

1 set of 1 minute
Decline Crunch Decline Crunch
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Hanging Pike

1 set of 1 minute
Hanging Pike Hanging Pike

Air Bike

1 set of 1 minute
Air Bike Air Bike

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Day 3: A.M. Weights/Abs
1

Incline Dumbbell Press

2 sets 20-30 reps
Incline Dumbbell Press Incline Dumbbell Press

2

Dumbbell Bench Press

2 sets 20-30 reps
Dumbbell Bench Press Dumbbell Bench Press

3

Pushups (one-handed)

2 sets to failure
Pushups Pushups

4

Cable Crossover

2 sets 20-30 reps
Cable Crossover Cable Crossover

5

Pushups

2 sets to failure
Pushups Pushups

abs circuit: 3 rounds
6

Hanging Leg Raise

1 set of 1 minute
Hanging Leg Raise Hanging Leg Raise

Exercise Ball Crunch

1 set of 1 minute
Exercise Ball Crunch Exercise Ball Crunch

Oblique Crunches

1 set of 1 minute
Oblique Crunches Oblique Crunches

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Seated Barbell Twist

1 set of 1 minute
Seated Barbell Twist Seated Barbell Twist

Day 3: P.M. Chest/Abs
1

Decline Barbell Bench Press

3 sets of 10, 8, 6 reps
Decline Barbell Bench Press Decline Barbell Bench Press

2

Neck Press

3 sets of 10, 8, 6 reps
Neck Press Neck Press

3

Reverse Triceps Bench Press

2 sets of 15 reps
Reverse Triceps Bench Press Reverse Triceps Bench Press

4

Machine Bench Press

2 sets of 8 reps
Machine Bench Press Machine Bench Press

5

Cable Crossover

2 sets of 12-15 reps
Cable Crossover Cable Crossover

6

Butterfly

2 sets of 12-15 reps
Butterfly Butterfly

7

Bench Dips

1 set to failure
Bench Dips Bench Dips

abs circuit: 3 rounds
8

Hanging Leg Raise

1 set of 1 minute
Hanging Leg Raise Hanging Leg Raise

Exercise Ball Pull-In

1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In

Ab Crunch Machine

1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine

Plate Twist

1 set of 1 minute
Plate Twist Plate Twist

Jackknife Sit-Up

1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up

Day 4: A.M. Weight/Abs
1

Dumbbell Shoulder Press

3 sets 20- 30 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

2

Side Lateral Raise

3 sets 20- 30 reps
Side Lateral Raise Side Lateral Raise

3
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

4
Handstand Push-Ups Handstand Push-Ups

abs circuit: 2 rounds
5

Hanging Leg Raise

1 set of 1 minute
Hanging Leg Raise Hanging Leg Raise

Exercise Ball Crunch

1 set of 1 minute
Exercise Ball Crunch Exercise Ball Crunch

Oblique Crunches

1 set of 1 minute
Oblique Crunches Oblique Crunches

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Seated Barbell Twist

1 set of 1 minute
Seated Barbell Twist Seated Barbell Twist

Day 4: P.M. Shoulders/Traps/Abs
1
Seated Barbell Military Press Seated Barbell Military Press

2
Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck

3

Arnold Dumbbell Press

2 sets of 12-15 reps
Arnold Dumbbell Press Arnold Dumbbell Press

4

Side Lateral Raise

2 sets of 12-15 reps
Side Lateral Raise Side Lateral Raise

5

Front Dumbbell Raise

2 sets of 12-15 reps
Front Dumbbell Raise Front Dumbbell Raise

6
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

7
Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Lying One-Arm Rear Lateral Raise

Superset
8

Barbell Shrug

2 sets of 15-20 reps
Barbell Shrug Barbell Shrug

Barbell Shrug Behind The Back

2 sets of 15-20 reps
Barbell Shrug Behind The Back Barbell Shrug Behind The Back

abs circuit: 5 rounds
9

Decline Crunch

1 set of 1 minute
Decline Crunch Decline Crunch

Gorilla Chin/Crunch

1 set of 1 minute
Gorilla Chin/Crunch Gorilla Chin/Crunch
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Day 5: A.M. Weights/Abs
1

Pullups

2 sets to failure
Pullups Pullups

2

Wide-Grip Rear Pull-Up

2 sets 20-30 reps
Wide-Grip Rear Pull-Up Wide-Grip Rear Pull-Up

3

One-Arm Dumbbell Row

2 sets 20-30 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

4

Upright Cable Row

2 sets 20-30 reps
Upright Cable Row Upright Cable Row

abs circuit: 3 rounds
5

Decline Crunch

1 set of 1 minute
Decline Crunch Decline Crunch
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Hanging Pike

1 set of 1 minute
Hanging Pike Hanging Pike

Air Bike

1 set of 1 minute
Air Bike Air Bike

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Day 5: P.M. Back/Abs
1

Pullups

2 warm up sets of 20 reps
Pullups Pullups

2

Wide-Grip Lat Pulldown

3 sets of 6-8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Close-Grip Front Lat Pulldown

3 sets of 8-10 reps
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

4
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

5

Seated Cable Rows

3 sets of 6-8 reps
Seated Cable Rows Seated Cable Rows

6

Bent Over Barbell Row

3 sets of 6-8 reps
Bent Over Barbell Row Bent Over Barbell Row

7

Straight-Arm Pulldown

2 sets of 12-15 reps
Straight-Arm Pulldown Straight-Arm Pulldown

abs circuit: 3 rounds
8

Decline Crunch

1 set of 1 minute
Decline Crunch Decline Crunch

Gorilla Chin/Crunch

1 set of 1 minute
Gorilla Chin/Crunch Gorilla Chin/Crunch
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Air Bike

1 set of 1 minute
Air Bike Air Bike

Russian Twist

1 set of 1 minute
Russian Twist Russian Twist

Day 6: a.m. rest
Day 6: P.M. Legs/Abs
1

Leg Press

3 sets of 6-8 reps, 1 drop set of 6-8 reps
Leg Press Leg Press

2

Leg Extensions

3 sets 12-15 reps
Leg Extensions Leg Extensions

3

Seated Leg Curl

3 sets 12-15 reps
Seated Leg Curl Seated Leg Curl

4

Standing Calf Raises

3 sets 12-15 reps
Standing Calf Raises Standing Calf Raises

5

Dumbbell Lunges

1 set up and down basketball court
Dumbbell Lunges Dumbbell Lunges

abs circuit: 3 rounds
6

Hanging Leg Raise

1 set of 1 minute
Hanging Leg Raise Hanging Leg Raise

Exercise Ball Pull-In

1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In

Ab Crunch Machine

1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine

Plate Twist

1 set of 1 minute
Plate Twist Plate Twist

Jackknife Sit-Up

1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up

Day 7: a.m. Swimming
1

swimming

45 minutes
swimming swimming

Day 7: P.M. Arms/Abs
1

Barbell Curl

4 sets of 6-8 reps
Barbell Curl Barbell Curl

2

Lying Triceps Press

4 sets of 6-8 reps
Lying Triceps Press Lying Triceps Press

3

Incline Dumbbell Curl

3 sets of 8-10 reps
Incline Dumbbell Curl Incline Dumbbell Curl

4

Reverse Grip Triceps Pushdown

3 sets of 12-15 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

5

Machine Preacher Curls

3 sets of 12-15 reps
Machine Preacher Curls Machine Preacher Curls

6

Tricep Dumbbell Kickback

3 sets of 12-15 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

abs circuit: 2 rounds
7

Decline Crunch

1 set of 1 minute
Decline Crunch Decline Crunch
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Hanging Pike

1 set of 1 minute
Hanging Pike Hanging Pike

Air Bike

1 set of 1 minute
Air Bike Air Bike

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Supplements

My supplements for Leaning are as follows: BCAA's, Whey protein, Glutamine, L-carnitine, CLA, Flax seed oil

These supplement are already a staple in my daily regimen. But I do make some minor adjustment. For example. Prior to my morning workout session I increase my BCAA's to 10 grams. And 5 grams a post.

Pre AM session. 10 grams BCAA's, CLA, 30 grams of Whey protein Post AM session. 5 grams BCAA's, Whey protein 50 grams, 5-10 grams of Glutamine, Flax seed oil

Later in the Day I take L-carnitine to help metabolize fat for energy.

pre-workout
Bcaa

Optimum Nutrition Bcaa 10g an hour before workout


protein

Optimum Nutrition Whey protein 30g an hour before workout


CLA

Post-workout

Kizzoto Ejam Fitness 360