subâ¢q beyond ripped diet & training manual - fusion vip - Fusion ...

DISCLAIMER: 

CONTENTS: 

The dietary supplements, diet and workout programs detailed in this manual are to 

be used by healthy adults above the age of 18. The information contained in this 

manual is for informational use only and should not be construed as medical advice. 

Consult with a qualified medical professional before you begin with this or any diet, 

exercise program or supplement program. Read the entire bottle label before using 

SUB•Q ® and follow all directions. Perform the workout in this manual at your own 

risk. FUSION BODYBUILDING Inc. accepts no responsibility for injuries that may 

occur as a result of performing these exercises. There are no typical results with use 

of this workout program. 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. 

© 2010 FUSION BODYBUILDING Inc. All Rights Reserved. 

DISCLAIMER 

CONTENTS 

INTRODUCTION 

HOW SUB•Q WORKS 

DARRYL FANCEY’S SUCCESS STORY 

BEYOND RIPPED TRAINER 

PHASE 1 

PHASE 2 

PHASE 3 

PHASE 1, 2 & 3 DIET PLANS 

SUB•Q SUPPLEMENT FACTS 

SUB•Q DOSING SCHEDULE 

SUB•Q INGREDIENTS 

SCIENTIFIC REFERENCES 

YOUR TRANSFORMATION 

• 1 

• 2 

• 3 

• 5 

• 9 

• 16 

• 17 

• 23 

• 27 

• 32 

• 37 

• 38 

• 39 

• 47 

• 49 

SUB•Q 

GET BEYOND RIPPED • 2

Congratulations on Choosing SUB•Q. 

As a hardworking bodybuilder, you’ve spent countless 

hours in the gym, lifting heavy, sweating hard and pursuing 

excellence to the very last rep of every workout. 

Bodybuilders want results – major guns and massive quads. 

Every bodybuilder wants to be a monster, but what sets the true 

professionals apart from the rest is only skin-deep – subcutaneous 

fat. True bodybuilders want to incinerate every last blob of 

subcutaneous fat and look like a sinewy anatomy chart – they 

want to be Beyond Ripped. 

SUB•Q ® incinerates fat, including the subcutaneous fat that 

sits just below your skin covering your muscle like a blanket. 

SUB•Q contains scientifically proven ingredients that are 

delivered by fast-acting Bullet Caplet Technology , so you’ll feel 

and see powerful and explosive results right away. 

You’re on your way to mind-blowing results. This FREE can’tfail, 

professional-strength diet and training manual contains 

the programs top bodybuilders use to incinerate fat. SUB•Q 

and this manual hand you every advantage and tool you need 

to incinerate subcutaneous fat, leaving you looking lean and 

making you the envy of everyone. 

With SUB•Q and the Beyond Ripped Manual, you’ll unleash 

your true physique – defined, cut, striated and sinewy – revealing 

your anatomy-chart-like vascularity. With SUB•Q, you can 

unleash your true potential, pushing your limits like never 

before. With SUB•Q, you’ll Get Beyond Ripped. 

EXCLUSIVE V.I.P. ACCESS 

As another way to support you meeting your goals, we have 

created an entire new site consisting of only bodybuilding tools 

and information. With your special V.I.P. access code below, 

you’ll find training and nutrition programs, anatomy charts, 

how-to posing guides and much more. 

Visit vip.fusionbodybuilding.com, and create your account today. 

SUB•Q GET BEYOND RIPPED • 4

How SUB•Q Works 

SUB•Q ® was developed to produce powerful results in no time. 

SUB•Q works because it utilizes scientifically proven ingredients 

and delivers them via Bullet Caplet Technology . 

disintegrating the caplet. During the disintegration process, 

micro-channels are created in the caplet structure, and SUB•Q 

ingredients are released from the caplet’s inside to its outside, 

dissolving the caplet from its center. 

Bullet Caplet Technology ensures rapid release and virtually 

instant ingredient activation, so SUB•Q’s power immediately 

starts working to deliver explosive results. 

The ingredients in SUB•Q work in synergy to attack your 

stubborn subcutaneous fat from every conceivable angle. 

Go to page 39 to read how the powerful ingredients in SUB•Q 

work together so you Get Beyond Ripped. 

How Bullet Caplet Technology Works 

SUB•Q utilizes Bullet Caplet Technology to rapidly deliver its 

advanced ingredients. 

Bullet Caplet Technology works so well because it isn’t like 

traditional “slow-dissolve from the outside” caplets. That outdated 

technology only releases the ingredient on the outermost 

layer of the caplet, thereby very slowly delivering ingredients. 

SUB•Q is very different. It rapidly delivers a fast, constant and 

steady stream of all its fast-acting ingredients at the same time. 

When you take SUB•Q, Bullet Caplet Technology immediately 

goes to work, releasing and activating its ingredients by quickly 

This means that the ingredients in SUB•Q begin to work 

together immediately. 


The following illustrations show the dramatic loss of 

subcutaneous fat after a SUB•Q ® cycle. 

Subcutaneous Fat Level 

BEFORE SUB•Q Cycle 

Subcutaneous Fat Level 

AFTER SUB•Q Cycle 


Darryl Fancey’s Success Story 

I always wanted to be a bodybuilder. As a child, I saw Arnold 

Schwarzenegger in the movies and magazines and thought, 

“Wow, wouldn’t it be great to look like that guy!” I told my family 

and friends that when I grew up, I wanted to be strong and have 

big muscles. This was so long ago that I didn’t belong to a gym 

because I was too young. Instead, I exercised around the house, 

like running up and down the stairs, cutting a lot of firewood and 

lifting the heaviest objects I could find. As soon as I was old enough 

to join a gym, I did. 

I had a lot of weight to lose and a long, long way to go to be ready. 

I needed help. A friend of mine used FUSION products, and I was 

impressed with his results. I decided to give their supplements a try 

too. I started using ZEUS ® and PURPLE•K ® , and, because I heard 

it was the most efficient fat burner out there, I also tried SUB•Q ® . 

“ I WAS ALREADY A BODYBUILDER, 

BUT AT THE AGE OF TWENTY ONE, I DID 

WHAT I ALWAYS PROMISED: I COMPETED.” 

I was already a bodybuilder, but at the age of twenty one, I did 

what I always promised: I competed. I won second place in the juniors 

and third place in the middleweight class at the Windsor Cup. 

I went on to compete in the level two show in Kingston and won 

third place in the middleweight division. 

Then my life changed. After the show in Kingston, I got married 

and started a family, so my days of competing went on hold. 

Although I did continue to train, my dieting and cardio fell short. 

SUB•Q is in a league of its own. Other fat burners I’ve tried have 

done absolutely nothing, made me feel jittery, anxious and uncomfortable 

in my own skin or even made me crash after using them. 

But not SUB•Q. When I took it, I felt energized and quickly lost 

60 pounds. I found that SUB•Q continued to deliver impressive 

results instead of plateauing, and once I achieved my goals, it 

helped me sustain them. SUB•Q helped the huge buildup of fat 

under my skin melt away. It felt like I could see more muscle definition 

every day, and I don’t think I lost one ounce of muscle! 

After a few years, I couldn’t ignore the urge, so I decided to give 

competing another shot. I picked a show and started training. 

Thanks to training hard, using the FUSION supplements and 

using all the information in the Beyond Ripped Manual, before 

SUB•Q 


I knew it, I was ready for the show. On competition day, I was looking 

beyond ripped. I was in the best shape of my life, and I couldn’t 

have done it without SUB•Q ® and the Beyond Ripped Manual. 

I won first place in the light heavyweight class and the overall at 

the Mississauga level one show. I couldn’t wait to get home to see 

my three-year-old daughter to share my accomplishment with her. 

SUB•Q made a huge difference. 

Darryl Fancey – FUSION BODYBUILDING ATHLETE 

SUB•Q 


DARRYL’S TRANSFORMATION 

BEFORE 

AFTER 

SUB•Q 


BEFORE 

AFTER 

Taylor Beech – Beyond Ripped Trainer 

This manual was prepared by FUSION BODYBUILDING’s 

Beyond Ripped Trainer, Taylor Beech. Taylor is a nationally certified 

and accredited bodybuilding trainer. He is highly regarded among 

his peers as the “Dial Man.” You can bet 

that, with over 10,000 hours of training 

experience, he’ll get you Beyond Ripped. 

Taylor Beech – NSCA 


Welcome to Phase 1 

Training Program Legend 

Phase 1 kick-starts the most challenging and 

rewarding 12 weeks of your bodybuilding life. This program 

isn’t designed to simply get you “lean” or “in shape” – this 

program was created to burn off so much fat that you’ll be 

Beyond Ripped. In Phase 1 we will start getting immediate 

results by increasing your metabolism and energy output 

while preparing your body for the intensity of Phase 2 and 

Training Program Legend* 

Red Reps Absolute Failure 

White Reps 2-3 reps from Absolute Failure 

Superset 

One exercise immediately followed by another 

bpm 

Beats per minute 

THZ 

Target Heart Zone 

EFA 

Essential Fatty Acid 

The legend applies to every phase of the Beyond Ripped Manual 

Phase 1 Training Schedule Weeks 1–4 

Phase 3. Be sure to take “before” pictures and insert them 

on page 49 before starting so you can show everyone your 

incredible transformation. It’s time to work hard – to take 

action – to Get Beyond Ripped. 

Follow Phase 1 Diet on page 33. 

Easily keep track of your workouts by checking off 

each Phase day as 1 - you Training move forward. Schedule 

Weeks 1-4 

Week 1 

Day Weights Cardio 

Monday Chest & Biceps 20 min 

Tuesday Legs 20 min 

Wednesday Rest 30 min 

Thursday Back 20 min 

Friday Shoulders & Triceps 20 min 

Saturday Rest 45 min 

Sunday Rest 0 min 

Week 2 

SUB•Q 

Day GET Weights BEYOND RIPPED Cardio • 18 

Monday Chest & Biceps 20 min




Week 2 


Monday Chest & Biceps 20 min 


Wednesday Rest 30 min 

Thursday Back 20 min 



Sunday Rest 

0 min 

Week 3 

Day 

Monday 

Tuesday 

Wednesday 

Thursday 

Friday 

Saturday 

Sunday 

Week 4 

Day 

Monday 

Tuesday 

Wednesday 

Thursday 

Friday 

Saturday 

Sunday 

Weights 

Chest & Biceps 

Legs 

Rest 

Back 

Shoulders & Triceps 

Rest 

Rest 

Weights 


Legs 

Rest 

Back 

Shoulders & Triceps 

Rest 

Rest 

Cardio 

20 min 

20 min 

30 min 

20 min 

20 min 

45 min 

0 min 

Cardio 

20 min 

20 min 

30 min 

20 min 

20 min 

45 min 

0 min 

Absolute Failure 

Absolute failure is accomplished when your muscles are no 

longer able to move the weight you are asking them to. 

It involves leaving nothing left in the tank and pushing your body 

past its limits. This is what it takes to Get Beyond Ripped. 

Benefits of a Warm-Up 

> Prepares your muscles for hardcore workouts. 

> Increases synovial fluid, which acts like grease on 

your joints. 

> Prepares your mind so you are able to push past your 

limits to Get Beyond Ripped. While you are warming up, be 

sure to visualize yourself pushing with ferocious intensity 

through every rep of every set. 


Close-Grip Pulldowns 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 

Wide-Grip Chinups 12X_____lbs 1 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 

Bent-Over Barbell Rows 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 


One-Arm Dumbbell Rows 10X_____lbs 1–2 min 6X______lbs 1–2 min 

Bent-Over Barbell Rows 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 

Reverse Dumbbell Flys 15X_____lbs 1–2 min 10X_____lbs 2–3 min 

One-Arm Dumbbell Rows 10X_____lbs 1–2 min 6X______lbs 1–2 min 

Lower Back Extensions 

12X_____lbs 1–2 min 

Phase 

Reverse Dumbbell Flys 

1 Workout 

15X_____lbs 1–2 min 10X_____lbs 2–3 min 

Deadlifts 10X_____lbs 2–3 min 6X______lbs 2–3 min 6X______lbs 


12X_____lbs 1–2 min 

Post-Exercise Cardio Target Heart Zone 120–125 beats per minute 

Insert Deadlifts your training 10X_____lbs weight 2–3 min in 6X______lbs each set 2–3 minsection. 

6X______lbs 


Phase 1 – Chest & Biceps 

WARM-UP: 5 Minutes Skipping 

Phase Exercise 1 – Chest & Biceps Set 1 Rest Set 2 Rest Set 3 Rest 

WARM-UP: Incline Dumbbell Flys 5 Minutes Skipping 15X_____lbs 1 min 12X_____lbs 1–2 min 8X______lbs 2–3 min 

Exercise 

Incline Barbell Press 

Set 1 Rest Set 2 Rest Set 3 Rest 

10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 

Incline Dumbbell Flys 15X_____lbs 1 min 12X_____lbs 1–2 min 8X______lbs 2–3 min 

Bench Press 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 

Incline Barbell Press 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 

Cable Crossovers 12X_____lbs 1–2 min 8X______lbs 1–2 min 


Seated Incline Dumbbell Curls 12X_____lbs 1–2 min 8X______lbs 2–3 min 


Standing Barbell Curls 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 


Single-Arm Dumbbell Preacher Curls 10X_____lbs 2–3 min 8X______lbs 2–3 min 


Standing Dumbbell Hammer Curls 10X_____lbs 2–3 min 8X______lbs 


Post-Exercise Cardio 

Target Heart Zone 120–125 beats per minute 


Phase 1 – Legs 



WARM-UP: 5 Minutes on Bike 

Phase Exercise 1 – Legs Set 1 Rest Set 2 Rest Set 3 Rest 


Thigh Extensions 12X_____lbs 1 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 

Exercise Set 1 Rest Set 2 Rest Set 3 Rest 

Leg Press 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 3–4 min 

Thigh Extensions 12X_____lbs 1 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 

Squats 10X_____lbs 2–3 min 6X______lbs 3–4 min 6X______lbs 3–4 min 

Leg Press 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 3–4 min 

Step-Back Barbell Lunges 8X______lbs 2–3 min 8X______lbs 2–3 min 

Squats 10X_____lbs 2–3 min 6X______lbs 3–4 min 6X______lbs 3–4 min 

Isolateral Standing Leg Curls 12X_____lbs 2–3 min 8X______lbs 2–3 min 

Step-Back Barbell Lunges 8X______lbs 2–3 min 8X______lbs 2–3 min 

Lying Leg Curls 10X_____lbs 2–3 min 6X______lbs 2–3 min 6X______lbs 2–3 min 


Straight-Leg Deadlifts 10X_____lbs 3–4 min 8X______lbs 2–3 min 


Standing Calf Raises 20X_____lbs 1–2 min 12X_____lbs 2–3 min 


Seated Calf Raises 

12X_____lbs 

Standing Calf Raises 20X_____lbs 1–2 min 12X_____lbs 2–3 min 



12X_____lbs 

Phase 1 – Shoulders & Triceps 

WARM-UP: Post-Exercise 5 Cardio Minutes Skipping Target Heart Zone 120–125 beats per minute 

Phase Exercise 1 – Shoulders & Set Triceps 1 Rest Set 2 Rest Set 3 Rest 

WARM-UP: 

Seated Dumbbell 

5 

Press 

Minutes 

12X______lbs 

Skipping 

1 min 10X______lbs 1–2 min 6X_______lbs 2–3 min 


SUB•Q Exercise Set 1 Rest Set 2 Rest Set 3 Rest 

GET BEYOND RIPPED • 22 

Smith Machine Military Press 10X______lbs 1–2 min 6X_______lbs 2–3 min 6X_______lbs 2–3 min 

Seated Dumbbell Press 12X______lbs 1 min 10X______lbs 1–2 min 6X_______lbs 2–3 min 

Incline Barbell Press 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 




Phase 1 – Back 


WARM-UP: 5 Minutes on Treadmill 




Wide-Grip Chinups 12X_____lbs 1 min 10X_____lbs 1–2 min 6X______lbs 2–3 min 





Bent-Over Barbell Rows 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 


2–3 min 

Exercise One-Arm Dumbbell Rows Set 10X_____lbs 1 Rest 1–2 min Set 6X______lbs 2 1–2 Rest min Set 3 Rest 

Thigh Reverse Extensions Dumbbell Flys 12X_____lbs 15X_____lbs 11–2 min min 10X_____lbs 2–3 1–2 min 6X______lbs 2–3 min 

Leg Lower Press Back Extensions 10X_____lbs 12X_____lbs 1–2 1–2 min min 6X______lbs 2–3 min 6X______lbs 3–4 min 

Squats Deadlifts 10X_____lbs 10X_____lbs 2–3 2–3 min min 6X______lbs 2–3 3–4 min 6X______lbs 3–4 min 

Step-Back Post-Exercise Barbell Lunges Cardio 8X______lbs Target Heart 2–3 Zone min 120–125 8X______lbs beats per 2–3 minute min 


Phase Lying Leg 1 Curls – Chest & Biceps 10X_____lbs 2–3 min 

REMEMBER: 


6X______lbs 2–3 min 6X______lbs 2–3 min 


Red 

Exercise 

reps are absolute failure 

Set 1 

and 

Rest 

white 

Set 2reps Rest 

are 2–3 

Set 3 

reps 

Rest 

from 

Standing Incline Dumbbell Calf Raises Flys 

absolute failure. 

20X_____lbs 15X_____lbs 1–2 1 min min 12X_____lbs 12X_____lbs2–31–2 min min 8X______lbs 2–3 min 

Seated Incline Barbell Calf Raises Press 12X_____lbs 10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 

Post-Exercise Bench Press Cardio Target 10X_____lbs Heart Zone 1–2120–125 min 6X______lbs beats per minute 2–3 min 6X______lbs 2–3 min 

Phase Cable Crossovers 1 – Shoulders & Triceps 12X_____lbs 1–2 min 8X______lbs 1–2 min 

WARM-UP: Seated Incline Dumbbell 5 Minutes Curls Skipping 12X_____lbs 1–2 min 8X______lbs 2–3 min 

Exercise 

Standing Barbell Curls 


10X_____lbs 1–2 min 6X______lbs 2–3 min 6X______lbs 2–3 min 

Seated Dumbbell Press 12X______lbs 1 min 10X______lbs 1–2 min 6X_______lbs 


Smith Machine Military Press 10X______lbs 1–2 min 6X_______lbs 2–3 min 6X_______lbs 


2–3 min 

2–3 min 

Anterior Post-Exercise Raises with Cardio EZ Bar 12X______lbs Target 1–2 Heart minZone 8X_______lbs 120–125 beats 1–2 per minminute 

Seated Lateral Dumbbell Raises 15X______lbs 


WARM-UP: Isolateral Cable Raises 5 Minutes 10X______lbs on Bike 

1–2 min 12X______lbs 2–3 min 10X______lbs 

2–3 min 6X_______lbs 2–3 min 

2–3 min 

Dumbbell Exercise Shrugs 10X______lbs Set 1 1–2 Rest min 6X_______lbs Set 2 2–3 Rest min 6X_______lbs Set 3 Rest 

Tricep 

Thigh Extensions 

Pressdowns with Bar 12X______lbs 

12X_____lbs 

1–2 

1 min 

min 6X_______lbs 

10X_____lbs 

2–3 

1–2 

min 

min 

6X_______lbs 

6X______lbs 2–3 

2–3 

min 

min 

Skullcrushers 

Leg Press 

with EZ Bar 12X______lbs 

10X_____lbs 

2–3 

1–2 

min 

min 

6X_______lbs 

6X______lbs 

2–3 

2–3 

min 

min 

6X_______lbs 

6X______lbs 3–4 min 

Reverse-Grip Squats Cable Pressdowns 10X______lbs 10X_____lbs 2–3 2–3 min min 6X_______lbs 

6X______lbs 3–4 min 6X______lbs 3–4 min 

Post-Exercise Step-Back Barbell Cardio Lunges 8X______lbs Target Heart 2–3 Zone min 120–125 8X______lbs beats 2–3 per minute 


Straight-Leg Deadlifts 10X_____lbs 3–4 min 8X______lbs 2–3 min


Congratulations! You’ve completed 

Phase 1, and you’ve begun to experience impressive results. 

Already your physique looks better than ever. Now it’s time to take it 

to the next level – it’s time to stoke the fire and push further for even 

more powerful results. 

In Phase 2, you will reduce your caloric intake and increase your 

cardio. At the same time, your rest times will be reduced along with 

a new, advanced exercise selection so you can burn more fat and 

protect your lean muscle mass. 

Stay focused – and watch your body transform into what you’ve 

only dreamed of before SUB•Q ® and the Beyond Ripped Manual. 


Phase Phase 2 Training 2 - Training Schedule Schedule Weeks 5–8 

Weeks 5-8 

Week 5 


Monday Legs 30 min 

Tuesday Chest, Shoulders & Triceps 30 min 

Wednesday Back & Biceps 30 min 

Thursday Legs 30 min 

Friday Chest, Shoulders & Triceps 30 min 



Week 6 


Monday Back & Biceps 35 min 


Wednesday Chest, Shoulders & Triceps 35 min 

Thursday Back & Biceps 35 min 

Friday Legs 35 min 


Sunday Rest 

0 min 

Week 7 

Day 

Monday 

Tuesday 

Wednesday 

Thursday 

Friday 

Saturday 

Sunday 

Week 8 

Weights 

Chest, Shoulders & Triceps 

Back & Biceps 

Legs 

Chest, Shoulders & Triceps 

Back & Biceps 

Rest 

Rest 

Cardio 

35 min 

35 min 

35 min 

35 min 

35 min 

45 min 

0 min 

DayGET BEYOND 

Weights 

SUB•Q 

RIPPED 

Cardio 

• 24 

Monday Legs 30 min

Thursday Chest, Shoulders & Triceps 

Friday Back & Biceps 

35 min 

35 min 

Saturday Rest 

45 min 

Sunday Rest 

0 min 

Week 8 


Monday Legs 30 min 

Tuesday Chest, Shoulders & Triceps 30 min 






Phase 3 - Training Schedule 

Phase 2 Workout 

Weeks 9 - 12 

Week 9 

Phase 2 – Back & Biceps 

WARM-UP: Day 5 Minutes on Weights Bike 

Cardio 

Exercise 

Monday 

Set 1 Rest Set 2 

Back & Triceps 

Rest Set 3 Rest 

30 min 

Tuesday Legs & Shoulders 30 min 

Wednesday Chest & Biceps 30 min 

Thursday Back & Triceps 30 min 

Seated Rows 

Friday 

12X_______lbs 1ñ2 min 8X________lbs 1ñ2 min 

Legs & Shoulders 30 min 

Reverse Cable Flys 

Saturday 

15X_______lbs 1 min 10X_______lbs 1ñ2 min 

Interval Cardio 45 min 


Sunday 

12X_______lbs 1ñ2 min 

Core Training 0 min 

8X_________lbs 

10 

Deadlifts 

Week 

12X_______lbs 1ñ2 min 8X________lbs 2ñ3 min 


Standing Monday Rope Hammer Curls Chest 12X_______lbs & Biceps 1 min 8X________lbs 35 min 

Post-Exercise Tuesday Cardio Back Target Heart & Triceps Zone 135ñ140 beats per minute 35 min 

Wednesday Legs & Shoulders 35 min 

Thursday Chest & Biceps 35 min 

Phase 2 – Chest, Shoulders & Triceps 

WARM-UP: Friday5 Minutes Skipping Back & Triceps 35 min 

Saturday Interval Cardio 45 min 

Incline 

Sunday 

Barbell Press 

Core 

10X________lbs 

Training 

1-2 min 6x________lbs 2-3 min 6x________lbs 2-3 0 min 

Wide-Grip Chin-Ups 15X_______lbs 1 min 12X_______lbs 2ñ3 min 8X_________lbs 2ñ3 min 

Close-Grip Pulldowns 12X_______lbs 1ñ2 min 8X________lbs 1ñ2 min 8X_________lbs 1ñ2 min 

Bent-Over Barbell Rows 12X_______lbs 1ñ2 min 8X________lbs 2ñ3 min 8X_________lbs 2ñ3 min 

Standing Dumbbell Curls 12X_______lbs 1 min 8X________lbs 1ñ2 min 8X_________lbs 1ñ2 min 

Preacher Curls with EZ Bar 12X_______lbs 1 min 8X________lbs 1ñ2 min 8X_________lbs 1ñ2 min 

Standing Rope Hammer Curls 

Deadlifts 

12X_______lbs 1 min 8X________lbs 

12X_______lbs 1ñ2 min 8X________lbs 2ñ3 min 8X_________lbs 


Standing Dumbbell Curls 

Target Heart Zone 135ñ140 beats per minute 

12X_______lbs 1 min 8X________lbs 1ñ2 min 8X_________lbs 1ñ2 min 

Preacher Curls with EZ Bar 12X_______lbs 1 min 8X________lbs 1ñ2 min 8X_________lbs 1ñ2 min 

Standing Rope Hammer Curls 12X_______lbs 1 min 8X________lbs 

Phase 2 – Chest, Shoulders & Triceps 

WARM-UP: Post-Exercise 5 Cardio Minutes Skipping Target Heart Zone 135ñ140 beats per minute 


Incline Barbell Press 10X________lbs 1-2 min 6x________lbs 2-3 min 6x________lbs 2-3 min 

Phase Incline Dumbbell 2 – Chest, Flys Shoulders 10X________lbs & Triceps 1-2 min 6x________lbs 1-2 min 6x________lbs 2-3 min 


Bench Press 

Exercise 

10X________lbs 1ñ2 min 6X________lbs 2ñ3 min 


Cable Crossovers 

Incline Barbell Press 


10X________lbs 1-2 min 6x________lbs 2-3 min 6x________lbs 2-3 min 

Seated Dumbbell Press 

Incline Dumbbell Flys 

10X________lbs 1ñ2 min 6X________lbs 2ñ3 min 6X________lbs 2ñ3 min 

10X________lbs 1-2 min 6x________lbs 1-2 min 6x________lbs 2-3 min 

Standing Lateral Dumbbell Raises 

Bench Press 



Barbell Shrugs 

Cable Crossovers 



Tricep Pressdowns with Bar 

Seated Dumbbell Press 



Decline Skullcrushers with Dumbbells 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 

Standing Lateral Dumbbell Raises 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 6X________lbs 1ñ2 min 

Dips 

Barbell Shrugs 

10X________lbs 1ñ2 min 6X________lbs 


Tricep 

Post-Exercise 

Pressdowns 

Cardio 

with Bar 10X________lbs 

Target Heart Zone 

1ñ2 

135ñ140 

min 6X________lbs 

beats per minute 

1ñ2 min 6X________lbs 1ñ2 min 

Decline Skullcrushers with Dumbbells 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 

REMEMBER: 

Dips 10X________lbs 1ñ2 min 6X________lbs 


Red Post-Exercise WARM-UP: reps are 5 Cardio Minutes absolute on Target Bike failure Heart Zone and 135ñ140 white beats reps per minute are 2–3 reps from 

absolute Exercise failure. Set 1 Rest Set 2 Rest Set 3 Rest 

Thigh Extensions 12X________lbs 1ñ2 min 10X________lbs 1ñ2 min 6X_________lbs 2ñ3 min 


Leg Press 10X________lbs 1ñ2 min 6X_________lbs 2ñ3 min 6X_________lbs 2ñ3 min 


Front Squats 

Exercise 

10X________lbs 1ñ2 min 

Set 1 Rest 

6X_________lbs 2ñ3 min 

Set 2 Rest 

6X_________lbs 2ñ3 min 

Set 3 Rest 

Thigh 

Walking 

Extensions 

Lunges 

12X________lbs 

6X_________lbs 

1ñ2 

2ñ3 

min 

min 

10X________lbs 

6X_________lbs 

1ñ2 

1ñ2 

min 

min 

6X_________lbs 2ñ3 min 

Leg Isolateral PressStanding Leg Curls 10X________lbs 1ñ2 1ñ2 min min 6X_________lbs 2ñ3 1ñ2 min min 6X_________lbs 2ñ3 min 

Front Lying Squats Leg Curls 10X________lbs 1ñ2 1ñ2 min min 6X_________lbs 2ñ3 1ñ2 min min 6X_________lbs 2ñ3 2ñ3 min min 

Walking 

Romanian 

Lunges 

Deadlifts 

6X_________lbs 

10X________lbs 

2ñ3 

1ñ2 

min 

min 

6X_________lbs 

6X_________lbs 

1ñ2 

1ñ2 

min 

min 

Standing Calf Raises 10X________lbs 1ñ2 min 

Isolateral Standing Leg Curls 10X________lbs 1ñ2 min 

6X_________lbs 1ñ2 min 

6X_________lbs 1ñ2 min 


Lying Leg Curls 

6X_________lbs 

10X________lbs 1ñ2 min 6X_________lbs 1ñ2 min 6X_________lbs 2ñ3 min 

Post-Exercise Cardio Target Heart Zone 135ñ140 beats per minute 

Romanian Deadlifts 10X________lbs 1ñ2 min 6X_________lbs 1ñ2 min 

Standing Calf Raises 10X________lbs 1ñ2 min 6X_________lbs 1ñ2 min 

Seated Calf Raises 6X_________lbs 

Post-Exercise Cardio Target Heart Zone 135ñ140 beats per minute 




Your results are really starting to show – you truly are 

a monster in the making. If you enjoy the attention you’re 

getting now, just imagine what it will feel like when you 

complete the program – you’re almost Beyond Ripped. 

In Phase 3, we’ve slashed your calories to their lowest levels and 

focused on maintaining your muscle mass. Your energy output will 

be pushed to its maximum level to incinerate every last blob of 

subcutaneous fat. You’ll continue to get results every day. 

Each day in Phase 3 takes you a giant step toward that sinewy 

dream physique. 

Now it’s time to prove to you – to everyone – that you are a 

serious bodybuilder. It’s time for you to Get Beyond Ripped! 



Elbow-to-Knee Superset Crunches 10X 8X 6X 


Bicycle Front Smith Machine Squats45 sec12X______lbs30 sec 12X______lbs 30 sec 


Leg Lifts 30X 25X 20X 

Superset 

Russian 

Saturday 

Twists* Rest 10X10 8X10 45 min6X10 

Lying Sunday Leg Curls Rest 12X______lbs 12X______lbs 0 min 

Phase Crunches 3 Training 30X Schedule 25X Weeks 9–12 20X 

Smith Machine Military Press 12X______lbs 45 sec 12X______lbs 1–2 min 

Seated Lateral Dumbbell Raises 12X______lbs 45 sec 12X______lbs 1–2 min 

Plank 

Superset 

90 sec 2–3 min 60 sec 2–3 min 60 sec 

Standing Calf Raises 12X______lbs 12X______lbs 

Seated Calf Raises 12X______lbs 12X______lbs 

Apply to weeks 9–10 

Phase 3 - Training Schedule 

Weeks THZ 135–140 

Post-Exercise 

9 bpm - 

Cardio 

12 

Week Apply to 9 weeks 11–12 

Dumbbell Shrugs 12X______lbs 45 sec 12X______lbs 

Mon - Fri Before Meal #1 complete 45 minutes of cardio 

Mon Day – Fri Before Weights Meal #1 complete 45 minutes of interval Cardio 

Phase cardio THZ 3 – 135–140 Core bpm 

Monday Back & Triceps 30 min 

WARM-UP: 

Tuesday 

5 Legs Minutes & Shoulders on Treadmill 30 min 

Wednesday Chest & Biceps 30 min 

Giant Thursday Back & Triceps 30 min 

Interval Superset Cardio: 

Friday Legs & Shoulders 30 min 


Sunday zone – so you can Core Get Training Beyond Ripped. 

0 min 

Week beats 10 per minute followed by a 30-second sprint. 

Full 

Interval 

V-Sit-Up 

cardio burns more 

15X 

calories than a 

12X 

typical cardio session 

10X 

and increases the amount of time your body stays in a fat-burning 

Alternating V-Sit-Up 12X 10X 8X 

Elbow-to-Knee • Perform Crunches 4 minutes 10Xat an intensity 8X that yields 130–140 6X 

Bicycle 45 sec 30 sec 30 sec 

Leg Day • Lifts Perform Weights 3 minutes 30Xat an intensity 25X that yields Cardio 130–140 20X 

Russian Monday Twists* beats per minute Chest & 10X10 followed by a 30 Biceps 8X10 second sprint. 

35 min6X10 

• Repeat for duration of cardio session. 

Crunches Tuesday Back & 30X Triceps 25X 35 min20X 

You can choose the form of cardio you prefer: 

Plank Wednesday bicycle, treadmill Legs or the & 90 Shoulders stepper sec 2–3 min 60 sec 2–35 min min60 sec 

Thursday Chest & Biceps 35 min 

Apply Friday to weeks Back & 9–10 Triceps 35 min 

Saturday Mon - Fri Before Interval Meal #1 Cardio complete 45 minutes of cardio 45 min 

Sunday THZ 135–140 bpm Core Training 

0 min 

Week Apply to 11 weeks 11–12 

Day Mon – Fri Before Weights Meal #1 complete 45 minutes of interval Cardio 

Monday cardio THZ 135–140 Legs bpm & Shoulders 

40 min 

Tuesday 

Wednesday 


Back & Triceps 

40 min 

40 min 

SUB•Q 

Thursday GET Legs BEYOND & ShouldersRIPPED 40 • min 28 

Friday Interval Cardio: Chest & Biceps 


Exercise Set 1 Rest Set 2 Rest Set 3 

40 min

Post-Exercise Thursday Cardio 

Chest & Biceps 35 min 

Friday Back & Triceps 35 min 


Phase Sunday 3 – Core Core Training 

0 min 


Week 11 

Exercise Day 

Weights 

Set 1 Rest Set 2 Rest 

Cardio 

Set 3 

Giant Monday Superset Legs & Shoulders 

40 min 

Full Tuesday V-Sit-Up Chest 15X & Biceps 12X 40 10X min 

Alternating Wednesday V-Sit-Up Back 12X & Triceps 10X 40 8X min 

Elbow-to-Knee Thursday Crunches Legs 10X & Shoulders 8X 

40 

6X 

min 

Bicycle Friday Chest 

45 

& 

sec 

Biceps 

30 sec 30 sec 

40 min 


Saturday Interval Cardio 

45 min 

Russian Twists* 10X10 8X10 6X10 

Sunday Core Training 

0 min 

Crunches 30X 25X 20X 

Plank Week 12 90 sec 2–3 min 60 sec 2–3 min 60 sec 

Day 

Weights 

Cardio 

Apply Mondayto weeks Back 9–10 & Triceps 

45 min 

Mon Tuesday - Fri Before Meal 

Legs 

#1& complete 

Shoulders 

45 minutes of cardio 45 min 

THZ Wednesday 135–140 bpmChest & Biceps 

45 min 

Apply Thursday to weeks Back 11–12 & Triceps 

45 min 

Mon Friday – Fri Before Meal Legs #1& complete Shoulders 45 minutes of interval45 min 

cardio Saturday THZ 135–140 Interval bpm Cardio 

45 min 

Sunday Core Training 

0 min 


Interval Cardio: 

Interval cardio burns more calories than a typical cardio session 


zone – so you can Get Beyond Ripped. 

• Perform 4 minutes at an intensity that yields 130–140 

beats per minute followed by a 30-second sprint. 


beats per minute followed by a 30 second sprint. 

• Repeat for duration of cardio session. 

You can choose the form of cardio you prefer: 

bicycle, treadmill or the stepper 

Phase 3 Workout 

Phase 3 – Back & Triceps 



Superset 

Bent-Over Barbell Rows 15X______lbs 12X______lbs 10X______lbs 

Tricep Pressdowns with Bar 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset Phase 3 – Back & Triceps 

Seated WARM-UP: Rows with 5 Cable Minutes Skipping 

15X______lbs 12X______lbs 10X______lbs 

Reverse Flys with Dumbbells 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset Exercise 

One-Arm SupersetDumbbell Rows 

Set 1 

15X______lbs 

Rest Set 2 

12X______lbs 

Rest Set 3 

10X______lbs 

Rest 

Kickbacks Bent-Over with Barbell Dumbbells Rows 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset Tricep Pressdowns with Bar 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Wide-Grip Superset Chin-Ups 15X______lbs 12X______lbs 10X______lbs 

Skullcrushers Seated Rows with EZ Cable Bar 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset Reverse Flys with Dumbbells 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Close-Grip Superset Pulldowns 15X______lbs 12X______lbs 10X______lbs 

Overhead One-Arm Dumbbell Extensions Rows with EZ Bar 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 

Kickbacks with Dumbbells 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Post-Exercise Superset Cardio Target Heart Zone 125–130 beats per minute 

Wide-Grip Chin-Ups 15X______lbs 12X______lbs 10X______lbs 

Skullcrushers with EZ Bar 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Phase Superset3 – Chest & Biceps 

REMEMBER: 

WARM-UP: Close-Grip Pulldowns 5 Minutes Skipping 15X______lbs 12X______lbs 10X______lbs 

Red Exercise Overhead reps Extensions are with absolute EZ Bar Set 15X______lbs 1failure Rest and 45 sec Set white 12X______lbs 2 reps Rest 1–2 are min Set 2–3 10X______lbs 3 reps Rest from 

Superset 

absolute 

Incline Post-Exercise failure. 

Flys Cardio 15X______lbs Target Heart Zone 125–130 12X______lbs beats per minute 10X______lbs 

Seated Incline Dumbbell Curls 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset 

Phase 3 – Chest & Biceps 

Incline Barbell Press 15X______lbs 12X______lbs 10X______lbs 

Standing WARM-UP: Barbell Curls 5 Minutes 15X______lbs Skipping 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset Exercise 

Bench 

Superset 

Press 

Set 1 

15X______lbs 

Rest Set 2 

12X______lbs 

Rest Set 3 

10X______lbs 

Rest 

Preacher 

Incline Flys 

Curls with EZ Bar 15X______lbs 

15X______lbs 

45 sec 12X______lbs 

12X______lbs 

1–2 min 10X______lbs 

10X______lbs 

2–3 min 

Superset 

Seated Incline Dumbbell Curls 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Cable 

Superset 

Crossovers 15X______lbs 12X______lbs 10X______lbs 

Concentration 

Incline Barbell 

Curls 

Press 

15X______lbs 

15X______lbs 

45 sec 12X______lbs 

12X______lbs 

1–2 min 10X______lbs 

10X______lbs 

Standing Barbell Curls 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Post-Exercise Superset Cardio Target Heart Zone 125–130 beats per minute 

Bench Press 15X______lbs 12X______lbs 10X______lbs 

Phase Preacher 3 Curls – Legs with EZ & Bar Shoulders 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

WARM-UP: Superset 5 Minutes Skipping 

Exercise Cable Crossovers 15X______lbs Set 1 Rest 12X______lbs Set 2 Rest 10X______lbs 

Set 3 Rest 

Superset Concentration Curls 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 

Thigh Extensions 12X______lbs 12X______lbs 10X______lbs 


Standing Dumbbell Press 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset 

Phase 3 – Legs & Shoulders 

Leg Press 12X______lbs 


12X______lbs 10X______lbs 

Walking Lunges 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

SUB•Q GET BEYOND RIPPED • 30 

Superset Exercise Set 1 Rest Set 2 Rest Set 3 Rest 

Front Superset Smith Machine Squats 12X______lbs 12X______lbs 10X______lbs 

Smith Thigh Machine Extensions Military Press 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min

Preacher Curls with EZ Bar 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset 

Cable Crossovers 15X______lbs 12X______lbs 10X______lbs 

Concentration Curls 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 



Phase 3 – Legs & Shoulders 



Superset 

Thigh Extensions 12X______lbs 12X______lbs 10X______lbs 

Standing Dumbbell Press 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset 

Leg Press 12X______lbs 12X______lbs 10X______lbs 

Walking Lunges 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset 

Front Smith Machine Squats 12X______lbs 12X______lbs 10X______lbs 

Smith Machine Military Press 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset 

Lying Leg Curls 12X______lbs 12X______lbs 10X______lbs 

Seated Lateral Dumbbell Raises 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 min 

Superset 

Standing Calf Raises 12X______lbs 12X______lbs 

Seated Calf Raises 12X______lbs 12X______lbs 

Dumbbell Shrugs 12X______lbs 45 sec 12X______lbs 



Phase 3 – Core 


Exercise Set 1 Rest Set 2 Rest Set 3 

Giant Superset 

Full V-Sit-Up 15X 12X 10X 

Alternating V-Sit-Up 12X 10X 8X 

Elbow-to-Knee Crunches 10X 8X 6X 

Bicycle 45 sec 30 sec 30 sec 


Russian Twists* 10X10 8X10 6X10 

Crunches 30X 25X 20X 

Plank 90 sec 2–3 min 60 sec 2–3 min 60 sec 

PHASE 1, 2 & 3 Diet Plans 

To have the paper-thin skin that gets attention, you need 

to Get Beyond Ripped. The following section contains the 

three-phase diet plan that gets you there. 

Each phase is designed to progressively fine-tune your 

physique. This diet has been developed to maximize your 

energy output while maintaining your hard-earned muscle 

mass. Be tough – show some grit and stick to this plan. 

REMEMBER: 

It is crucial to maintain the strict supplement schedule outlined. 


*Russian Mon - Fri Before Twist: Meal #1 complete A twisting 45 minutes crunch of cardio where you hold your body in 

THZ 135–140 bpm 

crunch position and rotate side to side 10 times and then down. This is 


one Mon rep – Fri and Before needs Meal #1 to complete be repeated 45 minutes 10 of times. interval 

cardio THZ 135–140 bpm 

Interval Cardio: 

Interval cardio burns more calories than a typical cardio session 


zone – so you can Get Beyond Ripped. 


SUB•Q 

beats per minute followed by a 30-second sprint. 

GET BEYOND RIPPED • 32 


beats per minute followed by a 30 second sprint.

Phase 1 – 1 Beyond – Ripped Diet Weeks 1-4 

Phase 2 –– Beyond Ripped Diet Diet Weeks 5-8 5-8 

Pha 

Phase Phase 1 1 Meals Meals Supplements 

Meal Meal 1 1 8 large 8 large egg egg whites whites *3 *3 SUB•Q Bullet Caplets 

507 Calories 507 Calories 

1 whole 1 whole egg egg 1 1 Multivitamin 

1 1/2 

1 1/2 

cups 

cups 

cooked 

cooked 

unflavored 

unflavored 

oatmeal 

oatmeal 

2 

2 

OMEGA•OIL 

OMEGA•OIL 

Softgels 

Softgels 

1 large 

1 large 

apple 

apple 

Meal 2 

Meal 2 

40 grams whey protein isolate 


400 Calories 1 cup skim milk 


1 cup potato 

1 cup potato 

Meal Meal 3 1 1/2 cans tuna 2 OMEGA•OIL Softgels 

667 Calories 

1 1/2 cups cooked brown rice 

667 Calories 1 1/2 cups cooked brown rice 

1 cup vegetables 


Meal 4 

1 cup boneless, skinless chicken 

Meal 421 4 Calories 

421 Calories 

1 cup 

1 cup 

boneless, 

skim milk 

skinless chicken 

1 cup 1 cup skim potato milk 

1 cup potato 

Meal 5 1 cup lean red meat 5 grams Glutamine 

Meal 4895 Calories 1 cup 1 cup lean yam red meat 5 2 grams OMEGA•OIL Glutamine Softgels 

489 Calories 1 cup 2 cups yamspinach 

2 OMEGA•OIL Softgels 

2 cups spinach 

Pre-workout 20 grams whey protein isolate *3 SUB•Q Bullet Caplets 

Pre-workout 263 Calories 20 grams 1/2 cup whey cooked protein unflavored isolate oatmeal *32 SUB•Q PURPLE•K Bullet Capsules Caplets 

263 Calories 1/21 cup large cooked orangeunflavored oatmeal 2 PURPLE•K Capsules 

1 large orange 

Post-workout 15 grams whey protein isolate 2 PURPLE•K Capsules 

Post-workout 270 Calories 

15 grams 50 grams whey maltodextrin protein isolate 2 5 PURPLE•K grams Glutamine Capsules 

270 TOTAL Calories CALORIES 503017 

grams maltodextrin 5 grams Glutamine 

TOTAL CALORIES 3017 

Notes: 

> Pre-workout and post-workout meals do not need to be in order as 

shown above, but should follow each other. 

> Drink 2 gallons of water per day. 

> Eat meals every 2–3 hours. 

* Follow SUB•Q dosing schedule on page 38. 

Phase 22 Meals Meals Supplements 

Pre-Meal 1 1 20 20 grams grams whey whey protein protein isolate isolate 3 SUB•Q 3 SUB•Q Bullet Bullet Caplets Caplets 

100 100 Calories Calories 

Meal Meal 11 10 

10 

large 

large 

egg 

egg 

whites 

whites 

1 Multivitamin 

1 Multivitamin 

317 Calories 

317 Calories 

1 cup cooked unflavored oatmeal 2 OMEGA•OIL Softgels 

1 cup cooked unflavored oatmeal 2 OMEGA•OIL Softgels 

Meal 2 


Meal 2 




1 large apple 

1 large apple 

Meal 3 1 can tuna 1 OMEGA•OIL Softgel 

458 Calories 

1 cup cooked brown rice 

458 Calories 

1 cup 

1 cup 

vegetables 

cooked brown rice 


Meal 4 


328 Meal Calories 4 

328 Calories 

3/440 cup grams yamwhey protein isolate 

1 cup 3/4 cup spinach yam 

1 cup spinach 

Meal 5 1 cup boneless, skinless chicken 1 OMEGA•OIL Softgel 

273 Meal Calories 5 1/21 cup potato boneless, skinless chicken 5 grams 1 OMEGA•OIL Glutamine Softgel 

273 Calories 1/2 cup potato 5 grams Glutamine 

Pre-workout 20 grams whey protein isolate 3 SUB•Q Bullet Caplets 

173 Pre-workout Calories 1/20 cup grams cooked whey unflavored protein isolate oatmeal 2 PURPLE•K 3 SUB•Q Capsules Bullet Caplets 

173 Calories 1/2 cup cooked unflavored oatmeal 2 PURPLE•K Capsules 


195 Post-workout Calories 3015 grams grams maltodextrin whey protein isolate 5 grams 2 PURPLE•K GlutamineCapsules 

TOTAL 195 Calories CALORIES 2200 30 grams maltodextrin 5 grams Glutamine 


Notes: 





SUB•Q GET BEYOND RIPPED • 34 

Ph 

Pr 

75 

Me 

32 

Me 

26 

Me 

29 

Me 

27 

Me 

33 

Pre 

78 

Po 

150 

TO

Phase 3 – Beyond Ripped Diet Weeks 9-12 

Phase 3 Meals Supplements 

Pre-Meal 1 15 grams whey protein isolate 3 SUB•Q Bullet Caplets 

75 Calories 

Meal 1 12 large egg whites 1 Multivitamin 

321 Calories 3/4 cup cooked unflavored oatmeal 1 OMEGA•OIL Softgel 

DIET Notes 

Meal 2 

266 Calories 

Meal 3 

298 Calories 

Meal 4 

279 Calories 


1/2 cup potato 

1 can tuna 

1/2 cup cooked brown rice 


1/2 cup yam 

Meal 5 1 cup boneless, skinless chicken 5 grams Glutamine 

339 Calories 1/2 cup cooked brown rice 

Pre-workout 

78 Calories 

1/2 cup cooked unflavored oatmeal 3 SUB•Q Bullet Caplets 

2 PURPLE•K Capsules 


150 Calories 

5 grams Glutamine 


Notes: 






SUB•Q Supplement Facts 

SUB•Q 


SUB•Q Ingredients 

BEYOND RIPPED COMPLEX – 924 MG 

BCAAs – Branched Chain Amino Acids 

BCAAs – leucine, isoleucine and valine – are essential for human 

nutrition and they help you Get Beyond Ripped by exerting powerful 

effects on energy production and nitrogen balance. 

BCAAs help you Get Beyond Ripped by stimulating cellular 

energy production 1 and norepinephrine release, 2 and this increases 

your metabolic rate and the number of calories that you burn 

from fat. By increasing your metabolic rate, you not only incinerate 

existing subcutaneous fat but also keep it off for good! 

A positive nitrogen balance is critical for preventing the loss of 

metabolically active – calorie burning – muscle tissue. Because 

muscle tissue is metabolically active – it burns calories – it 

encourages fat burning. So by maintaining a positive nitrogen 

balance, promoting muscle sparing 3 and promoting muscle 

growth 4,5 BCAAs keep your metabolism high, accelerate 

your recovery time and allow you to exercise with increased 

frequency – and this all amounts to more calorie burning and the 

rapid incineration of subcutaneous fat. 

SUB•Q 

Leucine, isoleucine and valine also help in another way: They 

suppress your appetite and control food cravings 6 – so you’ll 

be less likely to give into temptation and sabotage all of your 

hard work. 

Razberi-K ® 

Razberi-K – 4-(4-hydroxyphenyl) butan-2-one – is raspberry 

ketone and is a revolutionary ingredient that’s extracted from 

red raspberries. While it has a chemical structure similar to 

capsaicin and synephrine – fat-burning compounds – Razberi-K 

is safer, more advanced and far more effective. 

Razberi-K works because it alters fat metabolism in several 

ways. First, Razberi-K prevents body fat gain by preventing fat 

absorption, and then it eliminates fat by increasing levels of norepinephrine 

– a fat-burning hormone. Because of this dual action, 

Razberi-K burns fat and helps keep it off. 7 

Taraxacum officinale (Dandelion Leaf) 

Taraxacum officinale is incredibly effective at getting you Beyond 

Ripped because it simultaneously speeds digestion, enhances 

digestive efficiency and exerts a strong diuretic effect. 


Taraxacum officinale helps to ensure efficient digestion by 

speeding the digestion and elimination process. This helps 

ensure that food is rapidly processed and moves quickly out of 

your system, preventing body fat accumulation caused by slow 

digestion. 

Finally, Camellia sinensis has diuretic properties – it causes you 

to lose excess water that can make you look fat and bloated. 

By exerting a diuretic effect, it helps reveal your true vascularity. 

Caffeine anhydrous 

Taraxacum officinale is also a strong diuretic and rapidly eliminates 

excess water from underneath your skin. 8 This diuretic 

effect makes you visibly harder and drier within hours of your 

first dose. 

FAT-INCINERATOR COMPLEX – 627 MG 

Camellia sinensis (Green Tea Leaf) 

Camellia sinensis stimulates your central nervous system with a 

natural form of caffeine and provides long-term energy increases 

and improvements in focus, moods and exercise performance. 

This allows you to exercise more efficiently and with more 

intensity, leading to an increased caloric burn. 

Caffeine is a tried, tested and true ingredient. Caffeine dramatically 

increases your energy levels within minutes and enhances 

your focus, motivation and exercise performance all the while 

burning fat and ridding your body of excess water that can get 

trapped under your skin outside of your muscle cells. 

Caffeine helps to burn fat because it stimulates the release of fat 

from fat stores. At the same time, caffeine also stimulates the 

release of fat-burning chemicals. By giving you energy so you 

can work harder and by stimulating the release and burning of fat 

from body fat stores, caffeine anhydrous goes to work fast and 

produces powerful results. 

Camellia sinensis directly triggers fat loss 9 by causing the release of 

fatty acids from body fat stores and increasing body heat generation 

(thermogenesis) and the burning of released fats for conversion into 

usable energy. This further elevates your caloric burn rate. 

SUB•Q 


Forslean ® 

N-Acetyl L-Tyrosine 

Forslean is an extremely effective fat-burning agent. Forslean 

burns fat fast because it raises levels of cAMP. cAMP stands 

for cyclic adenosine monophosphate, and cAMP accelerates fat 

burning by increasing your cells’ responsiveness to fat-burning 

hormones such as adrenaline. In other words, Forslean enables 

fat-burning hormones such as adrenaline to get through cellular 

membranes more easily, where they can exert their fat-burning 

effects. Therefore, the more responsive your cells are to 

fat hormones, the more fat you’ll burn consistently. 

Increased responsiveness to fat-burning hormones will result in 

a greater metabolic rate – increased burning of calories – and 

this will cause body fat loss and will prevent body fat storage. 

At the same time that Forslean increases the effectiveness 

of fat-burning hormones and accelerates your metabolism, it 

also further enhances fat burning by acting as a vasodilator – it 

increases the diameter of blood vessels, leading to enhanced 

oxygen and nutrient delivery and accelerated exercise recovery. 

Forslean also increases lean muscle mass 10 by stimulating the 

adenylate cyclase (AC) enzyme, and this shifts you into a state 

of anabolism (muscle growth) and fat burning. 

SUB•Q 

N-Acetyl L-Tyrosine is an amino acid that’s a precursor to 

important neurotransmitters (brain chemicals) such as dopamine 

and norepinephrine and to the thyroid hormone thyroxine (T4). 

Dopamine is an excitatory brain chemical that increases energy 

levels, focus, workout intensity and overall mood and motivation. 

Norepinephrine is secreted by your adrenal glands and is 

also called noradrenaline. Norepinephrine dramatically increases 

your energy levels while simultaneously triggering fat burning 

by stimulating the release of fatty acids from body fat stores. 

By increasing your dopamine and norepinephrine levels, you’ll 

have more energy, work with greater intensity, use more oxygen 

to burn fat and burn more calories from fat stores. 

High levels of thyroxine, a thyroid hormone, are critical for a 

healthy and efficient thyroid. Your thyroid greatly influences your 

metabolic rate and the number of calories that you burn from 

fat. When your thyroxine levels are high, your thyroid operates at 

peak efficiency, and so too do your metabolism and fat burning. 

After ingestion, tyrosine joins with iodine to form thyroxine, and 

in this way keeps your metabolism and fat burning in high gear. 


Salvia sclarea (Clary Sage Leaf) 

Salvia sclarea is an all-natural stimulant that increases your 

energy levels, allowing you to work harder and more often so 

you burn more calories. 

Salvia sclarea works to burn fat by increasing your caloric burn 

and also accelerating cAMP. To accelerate cAMP, Salvia sclarea 

stimulates sympathetic nerves, increasing adenylate cyclase 

enzyme activity, resulting in the liberation of fatty acids from fat 

stores. 11 This triggers increased thyroid activity and an increase 

in caloric burn rate. 

Unlike other stimulants, Salvia sclarea increases cAMP levels independently 

of your adrenal glands so your adrenal glands won’t 

be over stimulated and depleted of norepinephrine – a strong fatburning 

chemical. As a result, your adrenal glands will work at full 

capacity and you’ll lose fat consistntly – you’ll lose more fat, longer. 

ABSORPTION INITIATOR – 3 MG 

Bioperine ® 

Bioperine is extracted from black pepper and enhances your 

natural thermogenic activity by enhancing both the delivery of 

nutrients into your bloodstream and the efficiency of nutrient 

uptake by your body. 

The resulting increase in the efficiency of nutrient delivery and 

uptake by the body can dramatically improve digestion. By 

improving digestive efficiency, waste products are rapidly 

processed and eliminated from the body before they can 

convert into body fat – as happens frequently. 

Furthermore, the rapid delivery and uptake of nutrients can enhance 

exercise performance and accelerate exercise recovery, 

leading to increased muscle mass and an increased caloric 

burn, both of which contribute to fast fat loss. 

While simultaneously increasing your caloric burn and supporting 

strong adrenal gland function, Salvia sclarea also improves 

the absorption of nutrients into muscle tissue, potentially resulting 

in increases in lean muscle mass 12 and a further elevation of 

metabolism, triggering rapid fat loss. 

SUB•Q 


Scientific References: 

1. Kimball SR, Jefferson LS. Regulation of protein synthesis by branched 

chain amino acids. Curr Opin Clin Nutr Metab Care. 2001 Jan;4(1):39- 

43. Review. 

6. Volpi E, et al. Essential amino acids are primarily responsible for the 

amino acid stimulation of muscle protein anabolism in healthy elderly 

adults. Am J Clin Nutr. 2003;78:250-8. 

2. Torigoe K, Potter PE, Katz D. P. Branched-chain amino acidinduced 

hippocampal norepinephrine release is antagonized by picrotoxin : 

Evidence for a central mode of action. Brain Res Bull. 1999;49(4):281- 

284 (31 ref). 

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