Jay Manual

ROAD TO REDEMPTION

“

“

MY COMPLETE TRAINING, NUTRITION AND SUPPLEMENT PREPARATION FOR THE 2013 OLYMPIA

RECAPTURING THE TITLE ou’re probably wondering where I’ve been and what I’ve been doing, but wonder no more because I’M BACK!! Laying low has allowed me to take some time and evaluate what comes next. And as I’m sure you all know, I needed some time to let my biceps heal. I was pretty banged up the last time you guys saw me front and center. This time off has given me the opportunity to develop a game plan that best suits me and all of the people who have supported me over the years. I’ve been doing this a long time, and I ain’t going anywhere.

I’m 100% healed and ready to get back on that stage at the 2013 Olympia and kick some ass! I’ve made history once being the first ever to win back the Mr. O title in 2009, and I’m ready to shock the bodybuilding world again. I’ve always been the underdog, but if anyone can take the title back a second time, I’m the man - thanks to the support of my fans who have been with me since the beginning. I want to reach out to all of you and show the inner workings of how I do what I do best without sugarcoating it. This manual is my way of letting you all in on my journey to becoming a 5x Mr. Olympia Winner with my training

regimen, meal plans, and tips and tricks, along with details of my mobile mansion tour. Who knows...maybe I’ll be in your city soon! I want to send out a special thank you to BPI and EXT SPORTS. With their support and powerhouse products, I’m able to make all this happen.

PHOTOGRAPHERS: JASON ELLIS AND PER BERNAL

ROAD to OLYMPIA

W

THE

REGIMEN

hen I step back on the Olympia stage, I don’t just want to just equal my size and conditioning from my last Olympia win, I want to bring the best physique ever. You’re going to see a bigger and leaner Jay Cutler than you’ve ever seen before! Mark my words, I will once again dominate the professional bodybuilding stage. Every workout, from here until next September has been carefully planned out to maximize muscle growth and definition. I have to push myself harder than ever before.

TRAINING

JAY’S PLAYLIST Music motivates me to get the best workout possible, to keep me going even when I feel out of gas. Ever feel like you’re slowing down and that hardcore, blood-pumpin’ song comes on? This is when music gives me the drive to push it to the limit and crank out that last set. Add some of your adrenalin-boosting tunes to your workout and see the difference it makes. Check out my top 10 workout songs.

2 Chainz ft. Drake: No Lie Kanye West: All Of The Lights Drake: Crew Love Rick Ross: I’ma Boss French Montana ft. Rick Ross, Lil Wayne, Drake: Pop That Linkin Park: Crawling JAY-Z: Big Pimpin’ Tupac & Dr. Dre: California Love Linkin Park: Papercut The Offspring: Come Out and Play (Keep ’Em Separated) Pantera: Walk

PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this manual.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. †When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.

S

ince my injury, I wasn’t eating or training. Now I’m back doing what I love to do. I’m in the gym and eating six meals a day during MASS BUILDING and seven meals during PRE-CONTEST prep. I feel great, with no restraints from my bicep injury. But, every day is a progression. I’m refocused and excited to get back to the ground roots that got me to the top. You can bet the bank I’ll be back on the Olympia Stage in 2013. Buy your tickets now!

MASS BUILDING MEAL PLAN NUTRITION & SUPPLEMENTS

MEAL 1 20 Egg Whites 2 Whole Eggs 3 packs of Grits 2 pieces of Ezikiel Toast 8 oz Orange Juice 1 capsule REAL TEST™

MEAL 5

MEAL 2 10 oz Chicken 2 cups of Rice

MEAL 3 10 oz Beef 2 cups of Rice

PRE-WORKOUT 1 scoop PUMP-HD™

8

R O A D T O O LY M P I A

MEAL 4 10 oz Chicken 2 cups Rice 100 gram Carb Drink 1 scoop CHAIN™ between meals 3 & 4

(Various Sushi /Sashimi) Tuna, Salmon 10 pieces 1 cup Rice Salad 1 scoop BUILD-HD™

MEAL 6 15 Egg Whites 1 tablespoon Almond Butter

R O A D T O O LY M P I A

9

ROAD to OLYMPIA

THE

REGIMEN

TRAINING

EXERCISE

CHEST

10

R O A D T O O LY M P I A

SETS

REPS

INCLINE HAMMER PRESS

3

10

Flat bench

3

10

FLYES

3

10

dips

3

10

DUMBELL PULLOVER

3

10

CALF RAISES

3

10

(Each Standing & Seated)

TRAINING

CHEST

TRAINING LOG:

TRAINING DAY 1: EXERCISE

ROAD to OLYMPIA

As big as my chest is today, this wasn’t always the case. When I was younger, my chest was my worst body part. Even today it’s still the body part that I work the hardest at. My shoulders are enormous and quick to take over on

INCLINE HAMMER PRESS

SET 2

SET 1 10 REPS

WEIGHT

JAY’S WT.

10 REPS

SET 3 WEIGHT

JAY’S WT.

10 REPS

WEIGHT

JAY’S WT.

180 Lbs.

270 Lbs.

360 Lbs.

225 Lbs.

315 Lbs.

315 Lbs.

BODY WT. 280 to 300 Lbs.

BODY WT. 280 to 300 Lbs.

BODY WT. 280 to 300 Lbs.

DIPS

65 Lbs.

75 Lbs.

85 Lbs.

DUMBELL PULLOVER

100 Lbs.

100 Lbs.

100 Lbs.

CALf RAISES

250 Lbs.

300 Lbs.

350 Lbs.

90 Lbs.

135 Lbs.

180 Lbs.

FLAT BENCH flyes

“To get that allout intensity and strength each and every workout I take 1 scoop of GO™ 20 minutes before hitting the gym.” - Jay

(Each Standing & Seated)

any pressing motions for my chest. When training chest don’t worry about how much weight you use. Become stronger by focusing on your form. Make sure you feel the muscle working. Make each rep burn. Make each rep count. If you’re just throwing around a lot of weight it doesn’t mean jack.

R O A D T O O LY M P I A

11

ROAD to OLYMPIA TRAINING LOG:

TRAINING DAY 2: ARMS EXERCISE

14

R O A D T O O LY M P I A

EXERCISE SETS

REPS

ROPE PRESS DOWNS

TRAINING

ARMS

SET 3

SET 2

SET 1 10 REPS

WEIGHT

JAY’S WT.

10 REPS

BUILD-HD™ is the only anabolic formula of this nature that utilizes the brain’s function to enhance exercise performance and muscle mass. With BUILD-HD™ there is no loading, no sugars and no maltodextrins— just one scoop of pure Muscle-in-a-Bottle.

WEIGHT

JAY’S WT.

10 REPS

WEIGHT

JAY’S WT.

100 Lbs.

130 Lbs.

150 Lbs.

DIPS

BODY WT. 280 to 300 Lbs.

BODY WT. 280 to 300 Lbs.

BODY WT. 280 to 300 Lbs.

ROPE PRESS DOWNS DIPS FRENCH PRESS CLOSE GRIP BENCH PRESS straight bar pushdowns

3

10

3 3 3

10 10 10

FRENCH PRESS

65 Lbs.

85 Lbs.

105 Lbs.

CLOSE GRIP BENCH PRESS

185 Lbs.

225 Lbs.

245 Lbs.

3

10

straight bar pushdowns

120 Lbs.

150 Lbs.

180 Lbs.

Barbell curl

3

10

95 Lbs.

115 Lbs.

135 Lbs.

Preacher curl

3

10

Alternate dumbbell

3

10

Preacher curl

85 Lbs.

105 Lbs.

125 Lbs.

Hammer curls

3

10

45 Lbs.

55 Lbs.

65 Lbs.

reverse forearm curls

3

10

Alternate dumbbell Hammer curls

65 Lbs.

65 Lbs.

65 Lbs.

reverse forearm curls

85 Lbs.

105 Lbs.

105 Lbs.

What does everyone want? Massive arms! Arms are everyone’s favorite muscle. When training your arms, you want to get good full range of motion. Don’t swing the weights. Feel the muscle stretch at the bottom and then get that extra squeeze at full contraction. Again, feel the muscle. The good news is getting bigger arms can be very simple as long as you understand proper bodybuilding training principles.

Barbell curl

“The absolute highest quality creatine is an essential part of my supplement program. BUILD-HD™ utilizes the most well researched creatine on the planet.” - Jay

R O A D T O O LY M P I A

15

TRAINING DAY 3:

SET 1 EXERCISE

BACK

10 REPS

EXERCISE

SETS

REPS

WEIGHT

TRAINING

BACK

ROAD to OLYMPIA

TRAINING LOG:

10 REPS

REVERSE GRIP PULL

SET 4

SET 3

SET 2

JAY’S WT.

WEIGHT

JAY’S WT.

10 REPS

WEIGHT

JAY’S WT.

220 Lbs.

250 Lbs.

300 Lbs.

100 Lbs.

140 Lbs.

160 Lbs.

180 Lbs. 270 Lbs.

10

ONE ARM DUMBBELL ROWS

4

10

4

10

T BAR ROWS

135 Lbs.

180 Lbs.

225 Lbs.

BENT OVER BARBELL ROWS

3

10

Lbs. BENT OVER 225 BARBELL ROWS

315 Lbs.

365 Lbs.

SEATED CABLE ROWS

3

10

DEADLIFTS

4

10

SEATED CABLE 250 Lbs.ROWS

250 Lbs.

275 Lbs.

deadlifts 225 Lbs. (Every other week)

315 Lbs.

315 Lbs.

130 Lbs. hyper extensions

150 Lbs.

150 Lbs.

(Every other week add 4 sets)

HYPER EXTENSIONS

3

10

JAY’S WT.

200 Lbs.

4

WEIGHT

DOWNS

REVERSE GRIP PULL DOWNS T BAR ROWS

10 REPS

ONE ARM DUMBELL ROWS

“To put on as much muscle as possible your testosterone levels need to be at their peak. I take REAL TEST™ in the morning with my first meal.” - Jay

When I train my back, I hit every muscle from several angles. It is important though to work all areas of the back when strength training, including your upper and lower back. Many people just focus on the lats and ignore the rest. A good complete back routine will add a lot of overall muscle mass to your upper body as well as giving you that “V” shape. I suggest using a belt and wrist wraps during this workout because the sheer volume of work performed will probably wear out your grip long before you’ve finish the workout.

16

R O A D T O O LY M P I A

R O A D T O O LY M P I A

17

ROAD to OLYMPIA

SHOULDERS

TRAINING

TRAINING LOG:

TRAINING DAY 4: shoulders

SET 2

SET 1

SET 4

SET 5

SET 6

WEIGHT JAY’S WT. 10 REPS

WEIGHT JAY’S WT. 10 REPS

WEIGHT JAY’S WT. 10 REPS

WEIGHT JAY’S WT. 10 REPS

40 Lbs.

45 Lbs.

50 Lbs.

55 Lbs.

60 Lbs.

65 Lbs.

100 Lbs.

125 Lbs.

150 Lbs.

150 Lbs.

10

100 Lbs.

120 Lbs.

135 Lbs.

3 10

55 Lbs.

60 Lbs.

70 Lbs.

50 Lbs.

55 Lbs.

60 Lbs.

160 Lbs.

160 Lbs.

EXERCISE

SETS

SEATED SIDE LATERALS

6

DUMBBELL PRESSES

4 10

FRONT RAISES WITH BARBELL

3

BEHIND THE BACK CABLE LATERALS

Rear dumbbell laterals 3

REPS 10

10

10 REPS

WEIGHT JAY’S WT.

10 REPS

SET 3

REAR CABLE LATERALS

3 10

50 Lbs.

55 Lbs.

55 Lbs.

DUMBBELL SHRUGS

6 10

120 Lbs.

140 Lbs.

160 Lbs.

160 Lbs.

WEIGHT JAY’S WT.

Massive delts are a critical bodypart in shaping a well-rounded and wellproportioned physique. It’s never a good idea to perform shoulder and chest or back workouts together. When you train your shoulders, your chest and back muscles get a little worked up, So save your back and chest exercises for another day and just focus on shoulders today.

18

R O A D T O O LY M P I A

“Amino acids are a critical part of building more muscle. I take a scoop of CHAIN™ right before my workout and another right after.” – Jay

IF NITRIC OXIDE PRODUCTS DON’T WORK, HOW DO I GET THE PUMP? e always hear the term “muscle pump” in the gym and bodybuilding magazines, but what’s the real deal? The most famous bodybuilders of all time describe it as the best feeling you can ever get in the gym; when your muscles feel so pumped that they are about to explode. The veins in your arms are bulging out of your skin and you walk out of the gym looking twice as big as you did when you walked in. It’s the standard by which we measure the effectiveness or productivity of our workouts. No pump = bad workout. Big pump = great workout and big muscle growth. This “pump” that each of us chase is the ultimate blood infusion into the muscle. So what causes this “pump”? It’s very simple actually. It is repeated muscular

activity, such as concentrated and intense weight training repetitions, that trigger the body to open the floodgates of nutrient and oxygen rich blood into the muscle. This in turn equals bigger, fuller muscles during your workout and ultimately new muscle growth. So, what if there was something that you could take that would solicit all of these things? A PUMP PRODUCT THAT REALLY DOES WORK. The scientific development team at BPI SPORTS has created just such a product. PUMP-HD™ was developed utilizing the most well-researched, trialed and tested ingredients proven to build muscle and increase exercise performance. We’ll tell you more about PUMP-HD™ in a second, but first let’s take a look at what you’ve been taking…

REALLY? ARGININE AND CITRULLINE? opefully you haven’t been taking grams and grams of Arginine and Citrulline waiting for some sort of Nitric Oxide EXPLOSION. This stuff isn’t going to do anything for your physique! Not before your workout, during or after. Even a broken clock is right twice a day, but that Nitric Oxide crap won’t even work once a year on a national holiday. Unfortunately, Nitric Oxide products have become synonymous with the word pump. This is exactly why the constant debate as to whether or not PUMP products have a place in a TRUE BODYBUILDERS’ regimen. The answer is of course YES. A real pump product that is, but we need to get with the program.

YOU NEED PUMP-HD

™

PUMP-HD™ is the perfect old school “NO SECRETS ON THE PANEL” Muscle Builder with the absolute best of cutting edge modern science and innovation. PUMP-HD™ contains the clinically tested form of BETA-ALANINE, CarnoSyn®, which has been shown in groundbreaking research to be the gold standard for improving performance, power, stamina, and endurance. CarnoSyn® works as a lactic acid buffer, reducing fatigue and increasing exercise capacity. In short it allows you to train harder and longer. In fact, research shows that each dose of CarnoSyn®

literally builds on the dose before, and that performance continues to increase with ongoing use. PUMP-HD™ also contains ORNITHINE AKG for its pro-anabolic and anti-catabolic effects, CREATINE MONOHYDRATE, the most researched muscle building supplement on the planet, LEUCINE, for stimulating protein synthesis, and a pump and vascularity instigating profile unlike any other. To complete this lean muscle building formula we’ve added an advanced ELECTROLYTE blend to rehydrate and refresh for maximal muscle output. PUMP-HD™ is a model of perfection and the greatest PRE-WORKOUT formula ever created. Nothing has ever been this complete. Nothing has ever delivered these results.

ROAD to OLYMPIA TRAINING DAY 5:

TRAINING log:

LEGS

EXERCISE

EXERCISE LYING LEG CURLS SEATED LEG CURLS ONE LEG CURLS STIFF LEGGED DEADS LEG EXTENSIONS LEG PRESS HACK SQUATS FRONT SQUATS LUNGES LEG EXTENSIONS

22

R O A D T O O LY M P I A

SETS 4 3 3 3 2 4 4 4 3 4

REPS 10 10 10 10 10 10 10 10 10 10

I see too many people pussyfooting around on leg days, or just completely forgetting this workout entirely. Truly test yourself on leg days. I want you to know what it feels like to have big ass legs with cross striations and road map veins running through them. Legs are a critical part of the complete bodybuilding experience.

TRAINING

LEGS SET 2

SET 1 10 REPS

WEIGHT

JAY’S WT.

10 REPS

SET 3 WEIGHT

JAY’S WT.

10 REPS

SET 4 WEIGHT

JAY’S WT.

10 REPS

WEIGHT

JAY’S WT.

LYING LEG CURLS

100 Lbs.

140 Lbs.

160 Lbs.

SEATED LEG CURLS

120 Lbs.

140 Lbs.

150 Lbs.

ONE LEG CURLS

100 Lbs.

120 Lbs.

120 Lbs.

STIFF LEGGED DEADS

135 Lbs.

185 Lbs.

225 Lbs.

LEG EXTENSIONS

100 Lbs.

120 Lbs.

LEG PRESS

10 PLATES

12 PLATES

14 PLATES

16 PLATES

HACK SQUATS

6 PLATES

8 PLATES

10 PLATES

12 PLATES

FRONT SQUATS

135 Lbs.

225 Lbs.

315 Lbs.

365 Lbs.

120 Lbs.

140 Lbs.

150 Lbs.

160 Lbs.

180 Lbs.

LUNGES LEG EXTENSIONS

“As I get closer to the Olympia I’m going to have to start peeling off the fat. Besides my food intake and cardio, I’m going to rely on STIM 10™. This is an extremely powerful fat burner.” - Jay

T

he Mr. Olympia is the pinnacle, or Superbowl if you will, of bodybuilding. Preparing for the 2013 Olympia is serious business and I treat it as such. It’s literally my job to be the best physique on stage – the biggest, the leanest and most symmetrical. Just like a tradesman would buy the very best tools to work with, I have to buy the absolute best supplements. They are an equally important part of my regimen as are my training and nutrition routines. I can’t put just any ol’ supplements in my body. If I want to be the best I have to use the best. Below are the supplements that I’m currently using to bring the best physique you’ve ever seen to the Olympia stage. I’m in it to win it! Kill it!

MEAL 1 20 Egg Whites 3 packs Grits Black Coffee

MEAL 2 12 oz steak 12 oz sweet potato

1 scoop of GO™ (Performance Pre-workout from EXT SPORTS) 15-20 minutes prior to workout.

PRE-CONTEST MEAL PLAN NUTRITION & SUPPLEMENTS

MEAL 5

MEAL 3

MEAL 4

16 oz fish 1.5 cups rice

16 oz fish 10 oz sweet potato 1 scoop of CHAIN™ (Silk Amino Acids/ Muscle Recovery from EXT Sports) immediately after workout

16 oz fish 10 oz sweet potato 1 scoop of BUILD-HD™ (Neurocognitivebased Creatine from BPI SPORTS) immediately after workout

MEAL 7 MEAL 6

12 oz steak

16 oz fish 1 cup rice

DIET TIP

Never miss a meal or skip cardio; both are indispensable after absolute conditioning. R O A D T O O LY M P I A

25

BUILD MUSCLE AND RECOVER FASTER

The New Breed of PRE-WORKOUT

†*

Clearly supplements should never replace food, but every part of life needs supplementation. A person needs quality whole foods the same way a car needs gas to run. But that car also needs oil changes, air filter replacements and other fine tuning, especially if you want your car to out perform the other cars on the road. Proper, quality supplementation allows a person the chance to improve performance in much the same way. This is how I treat my body. I’ve been in this for a long time. I remember my first national show was the Teen and Collegiate Nationals back in 1993.

I’ve seen a lot of nutrition fads come and go, a lot of supplements and supplement companies make noise and then vanish faster than they appeared. But there are some things that last -- supplementing with creatine, amino acids, protein, thermogenics, etc. has helped me invaluably in the last 20-plus years. And done the same for just about every bodybuilder I know. I wouldn’t be where I am today without nutritional supplements -- no pro would.

I wouldn’t be where I am today without nutritional supplements -- no pro would. 26

R O A D T O O LY M P I A

†When combined with a proper exercise and nutrition regimen. Based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings.

This unbelievable muscle building, strength conditioning, recovery formula serves as the standard for the ultimate athlete. Experience this exact Sequenced Composition and Precise Ratio for optimal pro-anabolic results!

GO™ is a Monumental Muscle Building Pre-Exercise Powder geared towards anyone that wants to power through their training sessions like nothing ever that came before it.

Performance†* ENERGY†* RECOVERY†* MUSCLE†* STAMINA†*

Pump†* Muscle†* Definition†* Strength†* Definition†*

OTHER PRODUCTS REAL TEST ™

STIM 10 ™

Muscle Growth*† Androgenic*† Male Performance*†

Appetite Control*† Energy*† CNS Stimulant*†

Increased Strength*†

Boost Metabolism*†

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

R O A D T O O LY M P I A

27

“ get bigger, “

this time i have to

harder and leaner

28

R O A D T O O LY M P I A

ow that I’m booked overseas and throughout the US on my mobile mansion tour, I’ll be hitting tradeshows, retail stores and distributors. I never know what each day will bring, and my schedule is all mapped out through next year. To be ready for the Olympia in 2013, I need to start prepping... there’s no time to lay low now! As I travel city-tocity, I have a full kitchen, personal chef and my trainers with me on the road so I ensure I eat right and train hard. Personally, I hate hotels… with my tour bus, I pretty much have my own mobile mansion. I can pack the things I need and have them right there with me as I go from location to location. I’m able to eat as if I was at home; I can prep, cook and store all my food, including my supplements, right

30 8

there with me on the bus. This way I’m able to still eat healthy and consistently as I prep for my comeback.

WHERE’S JAY? Scan here to see Jay’s next stop on his Mobile Mansion Tour

The tour bus also works as a private meeting place while on the go and, of course, it’s great for resting up so I can train hard during the day. All of this isn’t possible when you are flying all the time going from airport to airport or traveling in a car. I don’t have to deal with the headache of delayed flights, renting cars, packing, and unpacking, every other day. My mobile mansion is just like living in the comfort of my own home. I try to keep things as simple as possible with zero distractions while training to take back my title and this is the perfect way.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

RROOAADD TTOO OOLLYYMMPPI IAA

†When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.