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Steve Cook's Cutting Program
By the time he hit the stage to win the BodySpace Spokesmodel Search, Steve Cook was in the best shape of his life. Score his complete program here!
Steve Cook's Fitness Program
Watch The Video - 10:45
Cutting Regimen
Nutrition
When getting ready for a show I try to lose weight slowly (about 1 lb per week) and without dropping my carbs too low. By carb cycling I am always keeping my body guessing.
I typically go four days of low-to-medium carbs and then I have a re-feed day where I have a high carb day. I try to schedule this on my leg or back training day.
If I'm not losing weight I drop my carbs while leaving protein high and fat around 17% of my caloric intake.
Meal 1:
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Egg Whites
6
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Whole Eggs
2
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Veggies
1 serving
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Oatmeal
40-60g (depends on if I'm low or high carb)
Meal 2: Pre Workout
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Brown Rice
35g
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Broccoli
3oz
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Chicken (or Turkey or Fish)
6oz
Meal 3: Post Workout
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Whey Protein Isolate
1/5 scoops
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Vitargo
1-2 scoops (depends on carb day)
Meal 4:
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Brown Rice
35g
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Broccoli
3oz
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Chicken or Steak
1 serving
Meal 5:
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Optimum 100% Gold Standard Whey
2 scoops
Meal 6:
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Tuna Salad w/ Olive Oil
1 serving
Training
I don't think just one workout works the best. I am constantly changing rep rage, rep tempo and volume to make sure the muscle is always being shocked into new growth.
When I'm cutting I typically follow a nonlinear style where I train heavy one workout and then more volume the next.
On these higher-volume days I go slightly higher reps with less of a break in between sets. I also take out some of the more high-risk exercises when I'm cutting.
Day 1:
- Heavy Chest/Abs
- Triceps
- Medial Delt
- Cardio
Day 2:
- Heavy Back/Calves
- Biceps
- Rear Delt
- Cardio
Day 3:
- Rest (Cardio only)
Day 4:
- Shoulders/Abs
- Upper Chest
- Cardio
Day 5:
- Arms/Forearms
- Back
- Cardio
Day 6:
- Quads/Hams
- Calves
Day 7:
- Cardio
Supplementation
What I Use
Steve Cook's Personal Philosophy
Nutrition
Nutrition is the most important aspect when it comes to being healthy and in shape. By eating lean protein, complex carbs, veggies and healthy fats you will provide your body and mind with the proper nutrients it needs.
By staying away from fast foods, sugary sweets, and anything with hydrogenated oils, you look and feel better.
Training
Motivation is key! My Motivation comes from a deep love for weights and to see how far I can push myself everyday in the weight room. I want to be the best I can genetically be. As healthy and as strong and lean as possible.
I sometimes have to remind myself not to overdo it. As I've gotten older I realized how important recovery is. Ultimately I want to be the next Steve Reeves.
I want a body that is appealing to the masses. My goal is to have the perfect balance of size, shape and symmetry.
Supplementation
While good quality supplements can make a difference (especially when dieting) they aren't an excuse to have poor nutrition and sleep habits.
By taking the right supplements for your goals and in the right amount, one can achieve results faster than without supplementing. It's important to know exactly what you are putting into your body.
Follow the instructions...just because some is good doesn't mean more is better!
20 Comments
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- Follow This Discussion by:
- Body Stats
- ht: 5'7"
- wt: 169.5 lbs
malted_tea
The cutting program has one set per exercise: you'll be in and out of the gym in no time. The cooking could be done in advance. I think I remember seeing a part of the video where he basically lays out meals/snacks for a week using a simple measuring scoop.
- Body Stats
- ht: 5'7"
- wt: 147.2 lbs
- bf: 30.4%
ccdavis31
I have a real job and am able to keep up with this diet...you just have to prepare your meals ahead of time and have them ready to eat at each interval
- Body Stats
- ht: 6'1"
- wt: 186 lbs
- bf: 8.0%
Esthetique
you should look into intermittent fasting and say good bye to preparing meals
- Body Stats
- ht: 5'10"
- wt: 190.3 lbs
- bf: 10.0%
- Body Stats
- ht: 5'7"
- wt: 175 lbs
meudt44
Just wondering how this plan works for you? Is is the right protein to carb ratio for you..jw becasue you are around the same size and weight as me...would appreciate your input on the diet itself...did you have to change anything up or pretty much what is already says is what you are doing exactly? Thanks!
- Body Stats
- ht: 5'8"
- wt: 180 lbs
- bf: 9.0%
meudt44
Agree..I work 50 hours a week and I can keep a steady diet going. I prepare mostly all my meals a week in advance. Works out just fine for me and most other people. If your dedicated enough to your diet I guess!
- Body Stats
- ht: 5'8"
- wt: 180 lbs
- bf: 9.0%
- Body Stats
- ht: 5'7"
- wt: 187 lbs
- bf: 25.0%
- Body Stats
- ht: 6'6"
- wt: 290 lbs
- bf: 13.0%
- Body Stats
- ht: 5'9"
- wt: 165.6 lbs
- bf: 12.9%
- Body Stats
- ht: 5'9"
- wt: 172 lbs
- bf: 5.3%
Spartaperez
Interdasting, My routine now is pretty similar to this, including a carb cycling. Can you clarify which exercises you do per muscle group.
- Body Stats
- ht: 6'0"
- wt: 185 lbs
Striem
This might be a dumb question but when it says 35 grams of brown rice f.e. Does that indicate cooked or uncooked rice? Has to be uncooked?
Cheers!
- Body Stats
- ht: 5'8"
- wt: 138.6 lbs
- bf: 10.0%
tboust
For your post workout shake, is it 1-5 scoops of whey iso? What is the ideal amount if I weight 187lbs. What a good alternative to vitargo, ie, a fruit or veggie or something?
- Body Stats
- ht: 5'7"
- wt: 187 lbs
- bf: 25.0%
CellRiot
@Kdad0917
this program isnt that hard for someone with a job, you can make it the night before then eat it the next day, thats why they invented portable containers.
- Body Stats
- ht: 5'10"
- wt: 199 lbs
- bf: 18.0%
ambiguous420
I'm following this workout plan for 12- weeks. May 18 to Aug 3 ... I hope to see some results within 5 to 6 weeks ...
- Body Stats
- ht: 5'11"
- wt: 167 lbs
- bf: 22.0%
- Body Stats
- ht: 5'9"
- wt: 161.7 lbs
- bf: 11.0%
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