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!

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
Meal 2
Meal 3
Meal 4
Meal 6
Meal 7

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

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!

Steve Cook's Fitness Programs
Fitness 360

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Kdad0917

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Kdad0917

How about making a workout/cooking plan for people who have real jobs!!!

Jan 17, 2012 4:14am | report
 
malted_tea

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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.

Jan 29, 2012 5:10pm | report
FARVIN

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FARVIN

You can cook your meals in advance.. like he's doing in the video..

Aug 24, 2012 1:21am | report
sjpaladino

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sjpaladino

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.

Sep 23, 2012 10:53am | report
acas96

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acas96

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.

Mar 12, 2013 9:56pm | report
Tosh85

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Tosh85

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

Mar 27, 2013 7:47pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 199.52 lbs
  • bf: 15.3%
MKattenberg

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MKattenberg

I dont see how this is a difficult cooking plan. if you cannot even bake/boil eggs, then you should just not even eat at all!

Sep 4, 2013 5:35am | report
  • Body Stats
  • ht: 5'10"
  • wt: 187.39 lbs
  • bf: 12.0%
palle486

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palle486

I couldnt agree more..

May 23, 2014 12:45am | report
ccdavis31

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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

Jan 17, 2012 8:01am | report
 
Esthetique

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Esthetique

you should look into intermittent fasting and say good bye to preparing meals

Apr 21, 2012 7:48am | report
  • Body Stats
  • ht: 5'10"
  • wt: 185.02 lbs
  • bf: 10.0%
josephhinojos

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josephhinojos

this is my plan!

Jan 30, 2012 11:03pm | report
 
meudt44

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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!

Feb 16, 2012 6:22pm | report
Amelli

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Amelli

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

Feb 7, 2012 6:05pm | report
 
meudt44

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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!

Feb 16, 2012 5:40pm | report
 
tboust

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tboust

How much cardio on working days and how much on off days?

Feb 24, 2012 1:30pm | report
 
FlipThaScrip

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FlipThaScrip

I'm looking for a change up routine/diet plan and this might be it!

Mar 3, 2012 5:20pm | report
 
zunayir1

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zunayir1

i see this program has only one set for everything...do we have to increase the reps per week?....plz clarify....and how one set will result in?...one set is just needed for a warm up...

Mar 8, 2012 12:57pm | report
 
SimplyShreddedJ

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SimplyShreddedJ

I see which muscle groups to train but where are the exercises?

Mar 17, 2012 8:39am | report
 
andorandor

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andorandor

did u get a reply?

Mar 23, 2012 12:52am | report
Bogdanator

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Bogdanator

This is the one I really like!

Mar 21, 2012 8:44pm | report
 
Spartaperez

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Spartaperez

Interdasting, My routine now is pretty similar to this, including a carb cycling. Can you clarify which exercises you do per muscle group.

Mar 27, 2012 7:10am | report
 
Striem

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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!

Apr 1, 2012 12:37am | report
 
tboust

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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?

Apr 9, 2012 12:39pm | report
 
CellRiot

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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.

May 2, 2012 12:24pm | report
 
ambiguous420

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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 ...

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May 18, 2012 3:36pm | report
 
Showing 1 - 25 of 59 Comments

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