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
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.
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.
- Heavy Chest/Abs
- Medial Delt
- Heavy Back/Calves
- Rear Delt
- Rest (Cardio only)
- Upper Chest
Steve Cook's Personal Philosophy
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.
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.
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!
- Follow This Discussion by:
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.
You can cook your meals in advance.. like he's doing in the video..
Not trying to be an *** however Kdad your comment is exactly the mindset of everyone else that I know that quits after two weeks.
People need to stop looking for excuses on why THEY cant lose weight or get in shape. Every program in the world will be harder than what you are currently doing. The good news is, after the first month, and you make it a routine, it becomes super easy. Ive done it, as have thousands more like me.
There is always a way and I find that we are always our worst enemy. Let go, give in, follow it, make it happen. Youll never be happier.
Doing these sorts of diets KDAD is fro people with the drive to go into contest or live a healthy lifestyle if you dont like that it does not look appealing to you cause your so lazy you cant start it and stick a diet then shame and blame yourself.
Steve is a great coach and role model as myself i am working and 14 weeks out from my next comp so before you say i need a program for a working person do some of your own research on a diet and stick to that but to get results you have to put in hours of prep to see what works for you.
1 day =24 hours
work/job = 8 hours
sleep = 6 hours
workout = 1 hour
food prep = 30min
even if you sleep a little more or work some extra hours you still have the time & all you need to do is put in the effort its called being dedicated
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!
my question is similar to the below one. i work out at night due to my work schedule and I dont know if i should have any carbs pre and post workout since the general rule is no carbs in the evening. I go to the gym around 9 pm
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!