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.

Kizzito Ejam's Fitness Program
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 AM—Weights/Abs
Barbell Squat Barbell Squat Barbell Squat
3 sets 20-30reps
Leg Extensions Leg Extensions Leg Extensions
3 sets 20-30 reps

Abs Circuit: 2 rounds
Hanging Pike
1 set of 1 minute
Exercise Ball Crunch
1 set of 1 minute
Oblique Crunches
1 set of 1 minute
Straight-Arm Pulldown
1 set of 1 minute
Seated Barbell Twist
1 set of 1 minute



Day 1 PM—Legs/Abs
Leg Press Leg Press Leg Press
1 drop set of 6-8 reps
Leg Extensions Leg Extensions Leg Extensions
3 sets 12-15 reps
Seated Leg Curl Seated Leg Curl Seated Leg Curl
3 set 12-15 reps
Seated Calf Raise Seated Calf Raise Seated Calf Raise
3 sets 12-15 reps
Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
1 set up and down basketball court

Abs Circuit: 3 rounds
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In Exercise Ball Pull-In
1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine Ab Crunch Machine
1 set of 1 minute
Plate Twist Plate Twist Plate Twist
1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up Jackknife Sit-Up
1 set of 1 minute



Day 2AM—Weights/Abs
EZ-Bar Curl EZ-Bar Curl EZ-Bar Curl
2 sets 20-30 reps
Bench Dips Bench Dips Bench Dips
2 sets 20 reps - to failure
Overhead Cable Curl Overhead Cable Curl Overhead Cable Curl
2 sets 20 reps - to failure



Day 2 PM—Arms/Abs
Barbell Curl Barbell Curl Barbell Curl
4 set of 6-8 reps
Lying Triceps Press Lying Triceps Press Lying Triceps Press
4 sets of 6-8 reps
Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
3 sets of 8-10 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown
3 sets of 8-10 reps
Machine Preacher Curls Machine Preacher Curls Machine Preacher Curls
3 sets of 12-15 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback Tricep Dumbbell Kickback
3 sets of 12-15 reps

Abs Circuit: 2 rounds
Decline Crunch Decline Crunch Decline Crunch
1 set of 1 minute
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set of 1 minute
Hanging Pike Hanging Pike Hanging Pike
1 set of 1 minute
Air Bike Air Bike Air Bike
1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
1 set of 1 minute



Day 3 AM—Weights/Abs
Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
2 sets 20-30 reps
Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
2 sets 20-30 reps
Pushups Pushups Pushups (one-handed)
2 sets to failure
Cable Crossover Cable Crossover Cable Crossover
2 sets 20- 30 reps
Pushups Pushups Pushups
2 sets to failure

Abs Circuit: 3 rounds
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
1 set of 1 minute
Exercise Ball Crunch Exercise Ball Crunch Exercise Ball Crunch
1 set of 1 minute
Oblique Crunches Oblique Crunches Oblique Crunches
1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
1 set of 1 minute
Seated Barbell Twist Seated Barbell Twist Seated Barbell Twist
1 set of 1 minute



Day 3 PM—Chest/Abs
Decline Barbell Bench Press Decline Barbell Bench Press Decline Barbell Bench Press
3 sets of 10, 8, 6 reps
Neck Press Neck Press Neck Press
3 sets of 10, 8, 6 reps
Reverse Triceps Bench Press Reverse Triceps Bench Press Reverse Triceps Bench Press
2 sets of 15 reps
Machine Bench Press Machine Bench Press Machine Bench Press
2 sets of 8 reps
Cable Crossover Cable Crossover Cable Crossover
2 sets of 12-15 reps
Butterfly Butterfly Butterfly
2 sets of 12-15 reps
Bench Dips Bench Dips Bench Dips
1 set to failure

Abs Circuit: 3 rounds
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In Exercise Ball Pull-In
1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine Ab Crunch Machine
1 set of 1 minute
Plate Twist Plate Twist Plate Twist
1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up Jackknife Sit-Up
1 set of 1 minute



Day 4 AM—Weight/Abs
Dumbbell Shoulder Press Dumbbell Shoulder Press Dumbbell Shoulder Press
3 sets 20-30 reps
Side Lateral Raise Side Lateral Raise Side Lateral Raise
3 sets 20-30 reps
Handstand Push-Ups Handstand Push-Ups Handstand Push-Ups
As many as I can do.

Abs Circuit: 2 rounds
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
1 set of 1 minute
Exercise Ball Crunch
1 set of 1 minute
Oblique Crunches
1 set of 1 minute
Straight-Arm Pulldown
1 set of 1 minute
Seated Barbell Twist
1 set of 1 minute



Day 4 PM—Shoulders/Traps/Abs
Seated Barbell Military Press Seated Barbell Military Press Seated Barbell Military Press
3 sets of 6-8 reps
Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
2 sets of 12-15 reps
Side Lateral Raise Side Lateral Raise Side Lateral Raise
2 sets of 12-15 reps
Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
2 sets of 12- 15 reps

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

Abs Circuit: 5 rounds
Decline Crunch Decline Crunch Decline Crunch
1 set of 1 minute
Gorilla Chin/Crunch Gorilla Chin/Crunch Gorilla Chin/Crunch
1 set of 1 minute
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set of 1 minute



Day 5 AM—Weights/Abs
Pullups Pullups Pullups
2 sets to failure
Wide-Grip Rear Pull-Up Wide-Grip Rear Pull-Up Wide-Grip Rear Pull-Up
2 sets 20-30 reps
Upright Cable Row Upright Cable Row Upright Cable Row
2 sets 20-30 reps

Abs Circuit: 3 rounds
Decline Crunch Decline Crunch Decline Crunch
1 set of 1 minute
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set of 1 minute
Hanging Pike Hanging Pike Hanging Pike
1 set of 1 minute
Air Bike Air Bike Air Bike
1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
1 set of 1 minute



Day 5 PM—Back/Abs
Pullups Pullups Pullups
2 warm up sets of 20 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
3 sets of 6-8 reps
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown
3 sets of 8-10 reps
Seated Cable Rows Seated Cable Rows Seated Cable Rows
3 sets of 6-8 reps
Bent Over Barbell Row Bent Over Barbell Row Bent Over Barbell Row
3 sets of 6-8 reps
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
2 sets of 12-15 reps

Abs Circuit: 3 rounds
Decline Crunch Decline Crunch Decline Crunch
1 set of 1 minute
Gorilla Chin/Crunch Gorilla Chin/Crunch Gorilla Chin/Crunch
Gorilla Crunches
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set of 1 minute
Air Bike Air Bike Air Bike
1 set of 1 minute
Russian Twist Russian Twist Russian Twist
1 set of 1 minute



Day 6 AM—Rest

Rest. Believe it or not.



Day 6 PM—Legs/Abs
Leg Press Leg Press Leg Press
3 sets 6-8 reps,
1 drop set of 6-8 reps
Leg Extensions Leg Extensions Leg Extensions
3 sets 12-15 reps
Seated Leg Curl Seated Leg Curl Seated Leg Curl
3 set 12-15 reps
Seated Calf Raise Seated Calf Raise Seated Calf Raise
3 sets 12-15 reps
Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
1 set up and down basketball court

Abs Circuit: 3 rounds
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In Exercise Ball Pull-In
1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine Ab Crunch Machine
1 set of 1 minute
Plate Twist Plate Twist Plate Twist
1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up Jackknife Sit-Up
1 set of 1 minute



Day 7 AM—Swimming
Swimming Swimming
45 Minutes



Day 7 PM—Arms/Abs
Barbell Curl Barbell Curl Barbell Curl
4 set of 6-8 reps
Lying Triceps Press Lying Triceps Press Lying Triceps Press
4 sets of 6-8 reps
Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
3 sets of 8-10 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown
3 sets of 8-10 reps
Machine Preacher Curls Machine Preacher Curls Machine Preacher Curls
3 sets of 12-15 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback Tricep Dumbbell Kickback
3 sets of 12-15 reps

Abs Circuit: 2 rounds
Decline Crunch Decline Crunch Decline Crunch
1 set of 1 minute
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set of 1 minute
Hanging Pike Hanging Pike Hanging Pike
1 set of 1 minute
Air Bike Air Bike Air Bike
1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
1 set of 1 minute



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
Optimum BCAA Optimum BCAA
10g an hour before workout
100% Whey Protein 100% Whey Protein
30g an hour before workout
CLA CLA
An hour before workout
Post-Workout
Optimum BCAA Optimum BCAA
5g after workout
100% Whey Protein 100% Whey Protein
50g after workout
Glutamine Powder Glutamine Powder
5-10g after workout
Flaxseed Oil Softgels Flaxseed Oil Softgels
After workout


Fitness 360


Bookmark and Share