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Sean Hardge's Cutting Program

If you think you can hang with Sean when he's preparing for battle, then enlist in his cutting program and see if you've got what it takes.

Sean Hardge's Cutting Regimen

When duty calls and Sean Hardge has to operate at full efficiency, he switches gears to his cutting phase. Sean never wants to compromise his hard earned muscle, but does look to shed some body fat when he needs to be a lean-mean fighting machine.

Just like he was taught in his military training, Sean doesn't over complicate things but makes every repetition count. He sticks to the basics, but increases the overall intensity with drop sets, less rest in between sets and by taking his muscle to complete failure.

If you think you can hang with Sean when he's preparing for battle, then enlist in his cutting program and see if you've got what it takes.

Sean Hardge's Fitness Program
Watch The Video - 10:29


Cutting Regimen

Nutrition:
Calories: 1,605
Fats: 41g
Protein: 222g
Carbs: 77g
Meal 1:
1 scoop of whey protein


Protein 24g   |   Carbs 4g   |   Fat 1.5g
Total Calories For Meal 1: 130
Meal 2:
1 cup of egg whites


Protein 26g   |   Carbs 2g   |   Fat 0g
1 whole egg


Protein 4g   |   Carbs 0g   |   Fat 4g
1 whole grain waffle (Kakashi)


Protein 4g   |   Carbs 25g   |   Fat 5g
3 strips of turkey bacon


Protein 6g   |   Carbs 0g   |   Fat 8g
Total Calories For Meal 2: 436
Meal 3:
1 can tuna


Protein 33g   |   Carbs 0g   |   Fat 4g
1 apple


Protein 0g   |   Carbs 24g   |   Fat 0g
Total Calories For Meal 3: 272
Meal 4:
1 fillet tilapia


Protein 28g   |   Carbs 0g   |   Fat 4g
6 oz broccoli


Protein 5g   |   Carbs 10g   |   Fat 0g
Total Calories For Meal 4: 195
Meal 5:
1 scoop whey protein


Protein 24g   |   Carbs 4g   |   Fat 1.5g
Total Calories For Meal 5: 130
Meal 6:
6 oz salmon


Protein 39g   |   Carbs 0g   |   Fat 12g
6 oz broccoli


Protein 5g   |   Carbs 10g   |   Fat 0g
Total Calories For Meal 6: 322
Meal 7:
1 scoop casein protein


Protein 5g   |   Carbs 10g   |   Fat 0g
Total Calories For Meal 7: 120

Training

My workout regimen is simple and easy. I don't make it very complex, but I do make every repetition count. When I'm trying to get cut I do drop sets, take less rest in between sets, and take my muscles to failure.

I strive to do more than what I actually had planned out on paper. I also use a partner so I can do negative reps, and I try to push my body to new heights.

Day 1: Legs
Exercises
Wide Stance Barbell Squat Wide Stance Barbell SquatWide Stance Barbell Squat
4 sets of 15 reps
Leg Press Leg PressLeg Press (one leg)
4 sets of 15 reps
Barbell Squat Barbell SquatBarbell Squat
4 sets of 15 reps
Day 2: Chest
Superset
Incline Dumbbell Press Incline Dumbbell PressIncline Dumbbell Press
4 sets of 15 reps
Butterfly ButterflyButterfly
4 sets of 15 reps

Exercises
Incline Dumbbell Flyes Incline Dumbbell FlyesIncline Dumbbell Flyes
4 sets of 15 reps
Dumbbell Bench Press Dumbbell Bench PressDumbbell Bench Press
4 sets of 15 reps
Dumbbell Flyes Dumbbell FlyesDumbbell Flyes
4 sets of 15 reps
Dips - Chest Version Dips - Chest VersionDips - Chest Version
3 sets to failure
Day 3: Cardio/Abs
Cardio
Exercises
Hanging Leg Raise Hanging Leg RaiseHanging Leg Raise
4 sets to failure
Reverse Crunch Reverse CrunchReverse Crunch
4 sets to failure
Day 4: Back
Exercises
Pullups PullupsPullups
3 sets to failure
Bent Over Barbell Row Bent Over Barbell RowBent Over Barbell Row
4 sets of 15 reps
alternate reverse grip
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell RowBent Over Two-Dumbbell Row
4 sets of 15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat PulldownWide-Grip Lat Pulldown
3 sets to failure
Day 5: Shoulders
Exercises
Seated Dumbbell Press Seated Dumbbell PressSeated Dumbbell Press (one arm)
3 sets to failure
Arnold Dumbbell Press Arnold Dumbbell PressArnold Dumbbell Press
3 sets of 15 reps
Side Lateral Raise Side Lateral RaiseSide Lateral Raise
3 drop sets of 15 reps
Barbell Rear Delt Row Barbell Rear Delt RowBarbell Rear Delt Row
3 sets of 15 reps
Smith Machine Bent Over Row Smith Machine Bent Over RowSmith Machine Bent Over Row
3 sets of 15 reps
Upright Barbell Row Upright Barbell RowUpright Barbell Row
3 sets of 15 reps
Day 6: Arms
Superset
Barbell Curl Barbell CurlBarbell Curl
4 sets of 15 reps

Superset
Preacher Curl Preacher CurlPreacher Curl
4 sets of 15 reps

Superset
Standing Biceps Cable Curl Standing Biceps Cable CurlStanding Biceps Cable Curl
4 sets of 15 reps
Day 7: Rest

Supplementation

Daily


Sean Hardge's Personal Philosophy

Nutrition

When it comes to nutrition I feel it's important to have discipline in order to achieve a goal. My goal is to be lean year around, so I spend a lot of time eating a healthy diet all year long. I try to experiment with the way I prepare my meals, and make the food flavorful.

I do eat cheat meals sometimes, but try to limit them to every once in a great awhile. I might go 2 months without a cheat meal. I believe if the healthy meals that you prepare taste good then there is no need for a cheat meal.

Learning how to cook is essential to optimal fitness. When I prepare food for friends they are surprised that the meals I eat are in-line with my diet. Healthy food doesn't have to taste like a cardboard box.

Training

Training efficiently is my main goal. I don't want to be in the gym sweating and training without gaining any progress. I use strict form on my exercises, and the movements that require explosiveness are still done in a manner that supports muscle growth.

I don't like to lift sloppy, because that's what causes most injuries in the gym. I normally use moderate weight to make gains. I also like the concept of time under tension, so I take my time with each repetition.

Read more in my BodyBlog Time Under Tension

Supplementation

Supplementing is important, because it helps me keep my body healthy. Eating good is the first step, but I want to excel in the fastest and safest way possible. I take my physician's advice on good supplements that I should be using. I take a lot of vitamins and minerals along with pre and post workout supplements.

I think these kinds of supplements can boost a physique to the next level. I like to know what supplements actually work so when I use certain supplements I might go on a cycle with just that one supplement plus my vitamins.

I try not to waste my money by taking several supplements that do the same thing. The supplements that I select are based off my goals. If I want more muscle I use nitric oxide and testosterone boosters.

When I am cutting I like to use a thermogenic fat burner and caffeine. Bodybuilding.com has a breakdown for anyone who is confused about what to take.

The first step is the goal. Once the goal is realized, then it's easier to hone in on the specific supplement that would best support that goal.

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whoscoke

hey battle, i trying out your cutting program. ill post how it works out and thank you for putting your story out there, stay strong brotha and keep rocking it.

Aug 11, 2013 12:21pm | report
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