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Kizzito Ejam's Cutting Program

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.
by Fitness 360 Apr 19, 2011

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 SquatBarbell Squat
3 sets 20-30reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell DeadliftStiff-Legged Dumbbell Deadlift
3 sets 20-30 reps
Leg Extensions Leg ExtensionsLeg 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 PressLeg Press
1 drop set of 6-8 reps
Leg Extensions Leg ExtensionsLeg Extensions
3 sets 12-15 reps
Seated Leg Curl Seated Leg CurlSeated Leg Curl
3 set 12-15 reps
Seated Calf Raise Seated Calf RaiseSeated Calf Raise
3 sets 12-15 reps
Dumbbell Lunges Dumbbell LungesDumbbell Lunges
1 set up and down basketball court

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



Day 2AM—Weights/Abs
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps ExtensionCable Rope Overhead Triceps Extension
2 sets 20-30 reps
EZ-Bar Curl EZ-Bar CurlEZ-Bar Curl
2 sets 20-30 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
2 sets 20-30 reps
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope AttachmentCable Hammer Curls - Rope Attachment
2 sets 20-30 reps
Bench Dips Bench DipsBench Dips
2 sets 20 reps - to failure
Overhead Cable Curl Overhead Cable CurlOverhead Cable Curl
2 sets 20 reps - to failure



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

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



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

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



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

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



Day 4 AM—Weight/Abs
Dumbbell Shoulder Press Dumbbell Shoulder PressDumbbell Shoulder Press
3 sets 20-30 reps
Side Lateral Raise Side Lateral RaiseSide Lateral Raise
3 sets 20-30 reps
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid RaiseStanding Low-Pulley Deltoid Raise
3 sets 20- 30 reps
Handstand Push-Ups Handstand Push-UpsHandstand Push-Ups
As many as I can do.

Abs Circuit: 2 rounds
Hanging Leg Raise Hanging Leg RaiseHanging 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 PressSeated Barbell Military Press
3 sets of 6-8 reps
Standing Barbell Press Behind Neck Standing Barbell Press Behind NeckStanding Barbell Press Behind Neck
3 sets of 8-10 reps
Arnold Dumbbell Press Arnold Dumbbell PressArnold Dumbbell Press
2 sets of 12-15 reps
Side Lateral Raise Side Lateral RaiseSide Lateral Raise
2 sets of 12-15 reps
Front Dumbbell Raise Front Dumbbell RaiseFront Dumbbell Raise
2 sets of 12- 15 reps
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid RaiseStanding Low-Pulley Deltoid Raise
1 set of 4-6 reps
Dumbbell Lying Rear Lateral Raise Dumbbell Lying Rear Lateral RaiseDumbbell Lying Rear Lateral Raise
3 sets 8-10 reps

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

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



Day 5 AM—Weights/Abs
Pullups PullupsPullups
2 sets to failure
Wide-Grip Rear Pull-Up Wide-Grip Rear Pull-UpWide-Grip Rear Pull-Up
2 sets 20-30 reps
One-Arm Dumbbell Row One-Arm Dumbbell RowOne-Arm Dumbbell Row
Upright Cable Row Upright Cable RowUpright Cable Row
2 sets 20-30 reps

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



Day 5 PM—Back/Abs
Pullups PullupsPullups
2 warm up sets of 20 reps
Wide-Grip Lat Pulldown Wide-Grip Lat PulldownWide-Grip Lat Pulldown
3 sets of 6-8 reps
Close-Grip Front Lat Pulldown Close-Grip Front Lat PulldownClose-Grip Front Lat Pulldown
3 sets of 8-10 reps
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The NeckWide-Grip Pulldown Behind The Neck
3 sets of 8-10 reps
Seated Cable Rows Seated Cable RowsSeated Cable Rows
3 sets of 6-8 reps
Bent Over Barbell Row Bent Over Barbell RowBent Over Barbell Row
3 sets of 6-8 reps
Straight-Arm Pulldown Straight-Arm PulldownStraight-Arm Pulldown
2 sets of 12-15 reps

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



Day 6 AM—Rest

Rest. Believe it or not.



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

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



Day 7 AM—Swimming
SwimmingSwimming
45 Minutes



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

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



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      • notify me when users reply to my comment
jazibhi

Rep Power: 10

  • rep this user
jazibhi

I want to ask about me bicep and tricep.my arm is healthy.i want a cut in bicep and tricep.please guide me.

Mar 18, 2012 2:20am | report
St3alright00

Rep Power: 10

  • rep this user
St3alright00

I am starting this today,I am looking at dropping 5.6kg in a short period of time I have been looking for this program for a long time now.
Let's do this!!!!

Mar 30, 2012 10:46pm | report
RobKnows14

Rep Power: 10

  • rep this user
RobKnows14

This is a very effective workout plan. Im on day 7 today and i see a BIG difference.If i keep this up ill have a 6pack in a month for sure...(i had a bear belly 1 week ago)...If your like me and you want to really get cut up...DO CARDIO IN THE MORNING...ATLEAST ONE HOUR EVERYDAY OF HILL INTERVALS....(on elliptical.)

May 4, 2012 8:24am | report
evren1299

Rep Power: 10

  • rep this user
evren1299

i dont even walk to gym with 50 gr of carb thats too little

May 20, 2012 1:24pm | report
Showing 1 - 4 of 4 Comments

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