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PROGRAM:CUTOBJECTIVE:SHRED, TONE & DEFINEDURATION:21 DAYSCREATED BY:ASHLEY CONRADWARNING: THE TRAINING AND NUTRITION PROGRAMSDESCRIBED HERE ARE NOT INTENDED TO BE USED ASSUBSTITUTES FOR ANY EXERCISE PLAN OR DIETARY REGIMENTHAT MAY HAVE BEEN PRESCRIBED BY YOUR PHYSICIAN. CLUTCHSTRONGLY RECOMMENDS THAT YOU CONSULT WITH YOURPHYSICIAN BEFORE BEGINNING ANY TRAINING AND NUTRITIONPROGRAM, AND THAT YOU PERFORM EXERCISES UNDER THESUPERVISION OF A CERTIFIED FITNESS TRAINEROR CONDITIONING COACH.C R E A T E DCELEBRITY TRAINERB YC E L E B R I T YADIDAS GLOBAL BOXING TRAINERT R A I N E RA S H L E YFORMER USC BASKETBALL PLAVERC O N R A DFITNESS RENEGADEwww.bodybuilding.com/clutchcut
www.bodybuilding.com/clutchcut
PROGRAM:CUTDISCIPLINE:NUTRITIONCREATED BYASHLEY CONRADwww.bodybuilding.com/clutchcut
SUPPLEMENT GUIDEIIIIIICHEATER GUILT-FREE BAKING MIX:FORMULATED TO FUEL LEAN MUSCLEAND METABOLISM. HELPS CURB APPETITEAND CRAVINGS FOR CARBOHYDRATESAND SWEETS.DOSAGE/TIMING:2-3 SCOOPS. USE EVERY MORNING TO MAKECHEATER PROTEIN PANCAKES OR WAFFLES.SCULPT LEAN PHYSIQUE PROTEIN POWDER:FORMULATED TO FUEL LEAN MUSCLEAND RECOVERY. ALSO DESIGNED TO PROMOTEOPTIMAL FAT-BURNING.DOSAGE/TIMING:3 SCOOPS. USE AFTER EVERY WORKOUT TOMAKE A SCULPT PROTEIN SHAKE. DRINK WITHIN30 MINUTES OF EXERCISE.SCULPT MUSCLE DEFINITION:IIIIIIIIIFORMULATED TO IMPROVE MUSCLE DEFINITION,ACCELERATE MUSCLE RECOVERY, AND BUILDLEAN MUSCLE.DOSAGE/TIMING:4 CAPSULES. TAKE 30 MINUTES BEFOREWORKING OUT, ON AN EMPTY STOMACHAND BEFORE BED.THERMO FAT-BURNER:FORMULATED TO SHED STUBBORN FAT,BOOST METABOLISM, AND HELP IMPROVEMUSCLE DEFINITION.DOSAGE/TIMING:2 SOFTGELS, 30 MINUTES BEFOREA MEAL, 3X DAILY.THERMO RENEGADE DRINK MIXX:FORMULATED TO BURN MORECALORIES PER WORKOUT ANDACCELERATE MUSCLE GROWTH.DOSAGE/TIMING:MIX ONE SCOOP IN 8 OZ.COLD H20, 30 MINUTES BEFOREEVERY WORKOUT.www.bodybuilding.com/clutchcut
NUTRITION OVERVIEWMEAL TIMING:EAT BREAKFAST WITHIN30 MINUTES OF WAKING. EVERYMEAL THEREAFTER SHOULDBE EATEN 2-3 HOURS APART.MEAL GUIDELINES:NO SOYNO GLUTENNO RED-MEATNO MILK OR YOGURTNO ARTIFICIAL INGREDIENTSMEAL OPTIONS:BREAKFAST SNACKS: PLEASE ADHEREEXACTLY TO HOW MEALS APPEAR IN THENUTRITION PLAN.LUNCH DINNER: CHOOSE FROM FOOD LISTAND FOLLOW SERVING SIZES LISTED IN THENUTRITION PROGRAM.WATER:DRINK 100 OZ. OF FILTERED WATERPER DAY. CONSUME AT LEAST 1 SQUEEZEDLEMON IN WATER DAILY TO HELP BOOSTMETABOLISM, CLEANSE TOXINS, AND ELIMINATEWATER RETENTION.WHAT TO EAT BEFORE THE WORKOUT:WORKOUTS SHOULD BEPERFORMED ON AN EMPTY STOMACH.YOUR LAST MEAL SHOULD BE EATENNO CLOSER THAN 1 HOUR BEFOREWORKING OUT.PRE-WORKOUT SUPPLEMENT STACK:4 CAPSULES SCULPT MUSCLE DEFINITION 1 SCOOP THERMO RENEGADE DRINK MIXXMIXED IN 8 OZ. COLD H20.WHAT TO EAT POST-WORKOUT:8 OZ. COCONUT WATER SCULPT PROTEIN SHAKE(RECIPE IS ON THE NUTRITION PROGRAM PAGE)DAILY MACRONUTRIENTS:1 GRAM OF PROTEIN PER POUND OF BODYWEIGHT1 GRAM OF CARBOHYDRATES PER POUND OF BODYWEIGHT0.5 GRAMS OF HEALTHY FATS PER POUND OF BODYWEIGHTwww.bodybuilding.com/clutchcut
MEN’SNUTRITION PROGRAMSAMPLE MEAL PLAN FOR A 180-POUND MALEMEAL 1:CHEATER PROTEIN PANCAKES3 SCOOPS CLUTCH CHEATER GUILT-FREE BAKING MIX1/3 CUP QUICK-COOK OATS OR QUINOA FLAKES3 STEVIA PACKETS OR SCOOPS (IF USING KAL BRAND)6-8 OZ UNSWEETENED VANILLA ALMOND MILK1 TBSP CHIA SEED OR GROUND FLAXSEED1 EGG WHITEMIX INGREDIENTS UNTIL BLENDED THOROUGHLY.SEE PACKAGE FOR COOKING INSTRUCTIONS.TOP PANCAKES WITH 1 TBSP VIRGIN COCONUT OIL.NUTRITION FACTS: CALORIES: 423 / FAT: 22 G / CARBS: 28 G / PROTEIN: 28 GMEAL 2, POST-WORKOUT:SCULPT PROTEIN SHAKE3 SCOOPS SCULPT LEAN PHYSIQUE PROTEIN POWDER1 TBSP NATURAL PEANUT OR ALMOND BUTTER1/2 CUP FROZEN BERRIES OR 1/3 BANANA6-8 OZ UNSWEETENED ALMOND MILK1 CUP OF ICEBLEND ALL INGREDIENTS AND ENJOY!NUTRITION FACTS: CALORIES: 330 / FAT: 10.5 G / CARBS: 29 G / PROTEIN: 25 GMEAL 3:2 CUPS6 OZ½ CUP2 TBSPCHOOSE FROM FOOD LISTVEGETABLES (KALE)LEAN PROTEIN (CHICKEN)CARBOHYDRATES (QUINOA)HEALTHY FATS (AVOCADO)NUTRITION FACTS: CALORIES: 445 / FAT: 11.5 G / CARBS: 37.4 G / PROTEIN: 48.8 GMEAL 4:2 CUPS6 OZ½ CUP2 TBSPCHOOSE FROM FOOD LISTVEGETABLES (KALE)LEAN PROTEIN (CHICKEN)CARBOHYDRATES (QUINOA)HEALTHY FATS (AVOCADO)NUTRITION FACTS: CALORIES: 445 / FAT: 11.5 G / CARBS: 37.4 G / PROTEIN: 48.8 GMEAL 5:1 WHOLE ORGANIC APPLE 1 SMALL HANDFUL OF RAW ALMONDSOR 1 TBSP OF NATURAL PEANUT BUTTERNUTRITION FACTS: CALORIES: 198 / FAT: 8 G / CARBS: 28 G / PROTEIN: 4 GMEAL 6:CHOOSE FROM FOOD LIST2 CUPS VEGETABLES (KALE)6 OZLEAN PROTEIN (CHICKEN)2 TBSP HEALTHY FATS (AVOCADO)NUTRITION FACTS: CALORIES: 334 / FAT: 8.5 G / CARBS: 18 G / PROTEIN: 44 GMEAL 7:OPTIONALCASEIN SHAKEDAILY TOTALS:CALORIES: 2,175 / FAT: 72 G / CARBS: 177.5 G / PROTEIN: 198 Gwww.bodybuilding.com/clutchcut
WOMEN’SNUTRITION PROGRAMSAMPLE MEAL PLAN FOR A 140-POUND FEMALEMEAL 1:CHEATER PROTEIN PANCAKES3 SCOOPS CLUTCH CHEATER GUILT-FREE BAKING MIX2-3 SCOOPS QUICK-COOK OATS OR QUINOA FLAKES3 STEVIA PACKETS OR SCOOPS (IF USING KAL BRAND)6-8 OZ UNSWEETENED VANILLA ALMOND MILK1 TBSP CHIA SEED OR GROUND FLAXSEED1 EGG WHITEMIX INGREDIENTS UNTIL BLENDED THOROUGHLY.SEE PACKAGE FOR COOKING INSTRUCTIONS.TOP PANCAKES WITH 1 TBSP VIRGIN COCONUT OIL.NUTRITION FACTS: CALORIES: 423 / FAT: 22 G / CARBS: 28 G / PROTEIN: 28 GMEAL 2, POST-WORKOUT:SCULPT PROTEIN SHAKE3 SCOOPS SCULPT LEAN PHYSIQUE PROTEIN POWDER1 TBSP NATURAL PEANUT OR ALMOND BUTTER1/2 CUP FROZEN BERRIES OR 1/3 BANANA6-8 OZ UNSWEETENED ALMOND MILK1 CUP OF ICEBLEND ALL INGREDIENTS AND ENJOY!NUTRITION FACTS: CALORIES: 264 / FAT: 10.2 G / CARBS: 19 G / PROTEIN: 25.2 GMEAL 3:CHOOSE FROM FOOD LIST2 CUPS VEGETABLES (KALE)3.5 OZ LEAN PROTEIN (CHICKEN)2 TBSP HEALTHY FATS (AVOCADO)NUTRITION FACTS: CALORIES: 223 / FAT: 9 G / CARBS: 11 G / PROTEIN: 26 GMEAL 4:CHOOSE FROM FOOD LIST2 CUPS VEGETABLES (KALE)3.5 OZ LEAN PROTEIN (CHICKEN)2 TBSP HEALTHY FATS (AVOCADO)NUTRITION FACTS: CALORIES: 223 / FAT: 9 G / CARBS: 11 G / PROTEIN: 26 GMEAL 5:½ ORGANIC APPLE1 SMALL HANDFUL OF RAW ALMONDSOR 1 TBSP OF NATURAL PEANUT BUTTERNUTRITION FACTS: CALORIES: 130 / FAT: 8 G / CARBS: 8 G / PROTEIN: 4 GMEAL 6:CHOOSE FROM FOOD LIST2 CUPS VEGETABLES (KALE)3.5 OZ LEAN PROTEIN (CHICKEN)2 TBSP HEALTHY FATS (AVOCADO)NUTRITION FACTS: CALORIES: 265 / FAT: 9.6 G / CARBS: 18 G / PROTEIN: 28.4 GMEAL 7:OPTIONALCASEIN SHAKEDAILY TOTALS:CALORIES: 1,765 / FAT: 70 G / CARBS: 142 G / PROTEIN: 143 Gwww.bodybuilding.com/clutchcut
LUNCH & DINNERFOOD LISTFORGET LAME DIET PLANS. THE CLUTCH FOOD LIST WAS DESIGNED FOR THEREBEL IN YOU. WITH NOBODY TELLING YOU WHAT TO EAT, YOU GET TODECIDE FOR YOURSELF. BY PAIRING THE INGREDIENTS BELOW WITH THEAPPROPRIATE PORTION SIZE, IT’S CLUTCH TO BE #FREE.CARBOHYDRATES:HEALTHY FATS:QUINOACARROTSORGANIC YAMSQUICK COOK OATSORGANIC BROWN RICEORGANIC SWEET POTATOCHIA SEEDFLAXSEED1/4 AVOCADOVIRGIN COCONUT OILVIRGIN PUMPKIN OILRAW ALMOND BUTTERCANOLA OIL COOKING SPRAYALL-NATURAL PEANUT BUTTERPREMIUM EXTRA VIRGIN OLIVE OILNUTS: UNSALTED RAW CASHEWS,WALNUTS, ALMONDSGUIDELINES: GLUTEN-FREEGUIDELINES: MAKE SURE ALL YOUR OILS ARE VIRGIN.LEAN PROTEIN:SEASONING & SPICES:ORGANIC EGGSORGANIC TURKEY BREASTORGANIC CHICKEN BREASTWILD-CAUGHT TUNAWILD-CAUGHT TILAPIAWILD-CAUGHT SALMONWILD-CAUGHT SEABASSWILD-CAUGHT MAHI MAHIWILD-CAUGHT WHITE FISHGUIDELINES: NO RED-MEAT, NO PORK, NO DELI MEATSEGG SERVING SIZE (MEN): 2 WHOLE, 5 WHITESWOMEN EGG SERVING SIZE (WOMEN): 1 WHOLE, 4 ERWHOLE LEMONCAYENNE PEPPERTOMATOES (1/2 CUP)AGAVE (LIMIT 1 TBSP.)GROUND BLACK PEPPERCANOLA OIL COOKING SPRAYSTEVIA (KAL IS PREFERRED BRAND)VANILLA EXTRACT (ALCOHOL FREE)SEA SALT (1500-2300MG PER DAY 3/4-1 TSP.)GUIDELINES: UNLIMITED SERVING SIZE ON ALL SEASONINGEXCEPT AGAVE IASPARAGUSORGANIC CELERYCOLLARD GREENSORGANIC SPINACHORGANIC ARUGULAORGANIC BROCCOLIORGANIC BELL PEPPERSORGANIC MIXED GREENSDRINK 100 OZ FILTERED H20 PER DAY.8 OZ UNFLAVORED COCONUT WATERTO BE CONSUMED ONLY AFTER WORKOUTS.OTHER BEVERAGES:COFFEE LIMIT 2 CUPS PER DAYUNSWEETENED HERBAL UNLIMITED8 OZ. UNSWEETENED ALMOND MILKCAFFEINE-FREE GREEN TEA UNLIMITED TEA BAGSGUIDELINES: NO SODA, FRUIT JUICE, SPORTS DRINKS, ENERGY DRINKS,ALCOHOL. IF IT’S NOT ON THIS LIST, DON’T DRINK IT.GUIDELINES: NO NON-ORGANIC “DIRTY DOZEN” VEGETABLESwww.bodybuilding.com/clutchcut
RESTAURANT GUIDEDINING OUT HAPPENS. AT CLUTCH, OUR JOB IS TO MAKE SURE YOU’REPREPARED NO MATTER WHAT THE MENU THROWS AT YOU.SIMPLY FOLLOW THE GUIDE BELOW WHEN ORDERING YOUR MEAL,STICK TO THE FOODS ON THE FOOD PLAN, AND YOU’LL BE GOOD TO GO.KEEPING YOU ON TRACK NO MATTER WHERE YOU ARE, THAT’S CLUTCH.THE PROBLEM:THE CLUTCH SOLUTION:RESTAURANTS LOAD MEATS WITH HIDDEN BUTTER,OIL, AND SALT, MAKING EVEN SEEMINGLY “HEALTHY”CHOICES A TOTAL CALORIE-BOMB.ORDER MEAT GRILLED, BAKED, OR STEAMED.ORDER ALL SAUCES TO BE PUT ON THE SIDE.ORDER “NO BUTTER” AND “VERY LIGHT” OIL, IF ANY IS USED.THE PROBLEM:THE CLUTCH SOLUTION:TELL THE SERVER YOU DON’T NEED ANY BREAD. TAKEA PRE-DINNER SALAD INSTEAD. ORDER WITH WITH OLIVE OILAND VINEGAR DRESSING, AND YOU’RE GOOD TO GO.THAT DAMN BREAD BASKET. ESPECIALLY WHEN YOUSHOW UP HUNGRY, SAYING NO CAN BENEARLY IMPOSSIBLE.THE PROBLEM:EVER NOTICE THAT YOUR VEGETABLES “GLISTEN” WHEN YOUORDER THEM IN RESTAURANTS? THAT’S BECAUSE THEY’RESATURATED IN BUTTER AND OIL. AGAIN, A “HEALTHY” CHOICEGONE BAD.THE PROBLEM:RESTAURANTS LOAD SALADS WITH INGREDIENTSTHAT ARE HIGH IN FAT AND CALORIES.THE CLUTCH SOLUTION:ORDER VEGETABLES TO BE GRILLED OR STEAMEDWITH NO BUTTER, OIL, OR SALT.THE CLUTCH SOLUTION:ORDER YOUR SALAD WITH ZERO:CROUTONS,TORTILLA STRIPS,DRIED OR FRESH FRUIT,RANCH OR THOUSAND ISLAND DRESSING.*ASK IF THEY HAVE A “LOW SUGAR” VINAIGRETTE OPTION.IF NOT, REQUEST OLIVE OIL AND BALSAMIC VINEGAR.*REQUEST THAT THEY PUT ALL CARBS ON THE SIDE (I.E. BEANS,RICE, CORN). WHEN CARBS ARE MIXED INTO A SALAD, YOU CAN’TSEE HOW MUCH IS BEING USED, MAKING IT EASY OVEREAT.www.bodybuilding.com/clutchcut
PROGRAM:CUTDISCIPLINE:TRAININGCREATED BYASHLEY CONRADwww.bodybuilding.com/clutchcut
WORKOUT OVERVIEWWHAT TO WEAR:FULL SWEATS. THIS WILL HELP ELIMINATETOXINS THAT SLOW METABOLISM AND CAUSEWATER RETENTION. JUST ONE MORE WAY TOACCELERATE FAT-BURNING.WHEN TO WORKOUT:THE OPTIMAL TIME TO WORK OUTDURING CLUTCH CUT IS IN THE MORNING,1-1.5 HOURS AFTER BREAKFAST.SEE NUTRITION OVERVIEW FOR MORE INFOWHERE TO WORKOUT:WITH CLUTCH CUT, YOU MAY WORK OUTAT A GYM, OUTDOORS, OR AT HOME.AT HOME EQUIPMENT REQUIREMENTS:1 MEDICINE BALL (MEDIUM WEIGHT)1 MEDIUM-HEAVY SET OF DUMBBELLS1 LIGHT SET OF DUMBBELLSENOUGH ROOM TO RUN FOR 30 MINUTESGYM EQUIPMENT REQUIREMENTS:1 MEDICINE BALL (MEDIUM WEIGHT)1 SET OF DUMBBELLS (MEDIUM-HEAVY WEIGHT)1 SET OF DUMBBELLS (LIGHT WEIGHT)1 BARBELL (MEDIUM WEIGHT)1 PULL-UP OR LAT-PULLDOWN CABLE MACHINEBIKE, STAIRCLIMBER OR TREADMILLWORKOUT building.com/clutchcut
PROGRAM:CUTWORKOUT:SHRED CARDIOSCHEDULETUESDAY/ FRIDAYCREATED BYASHLEY CONRADwww.bodybuilding.com/clutchcut
K AT AN INCLINE, JOG OR BIKETIME:5 minutesAC TRAINER TIP:STRETCH SERIES:SEATED FLOOR HAMSTRING STRETCHQUAD STRETCHGROIN AND BACK STRETCHDYNAMIC CHEST STRETCHSHOULDER STRETCHSEATED GLUTE STRETCHTRICEPS STRETCHWINDMILLSSETS X TIME:2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 secondsAC TRAINER TIP:SETS X TIME:1 x 60 seconds1 x 30 seconds1 x 60 secondsAC TRAINER TIP:COOL-DOWN:WALK AT AN INCLINE, JOG OR BIKETIME:5 mins.AC TRAINER TIP:STRETCH SERIES:SEATED FLOOR HAMSTRING STRETCHQUAD STRETCHGROIN AND BACK STRETCHDYNAMIC CHEST STRETCHSHOULDER STRETCHSEATED GLUTE STRETCHTRICEPS STRETCHWINDMILLSSETS X TIME:2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 secondsAC TRAINER TIP:SETS X REPS:1 set to failure1 set to failure1 set to failure1 set to failure1 set to failure1 set to failure1 set to failure1 set to failureAC TRAINER TIP:AC Rx:AC Rx:PERFORM AS A CIRCUIT 10XSPRINTS MAY BE PERFORMED ON A TREADMILL, STAIRCLIMBER,BIKE, OR BY RUNNING OUTDOORS. LEVELS ARE BASED ON A SCALEOF 1-10. 10 SPRINT. 1 BARELY MOVING. IF YOU WANT TO GETRESULTS, STAY 100% TRUE TO THE LEVELS AND MAKE EACH SPRINTCOUNT.COOLING-DOWN AFTER EXERCISE IS ESSENTIAL FOR PROPERMUSCLE RECOVERY AND HAS BEEN SHOWN TO BE BENEFICIAL FORHORMONES RESPONSIBLE FOR METABOLISM AND LEAN MUSCLE.STRETCHING AFTER WORKING OUT IS EVERYTHING! NOT ONLY DOESIT HELP ACCELERATE RECOVERY, BUT STRETCHING HAS ALSO BEENSHOWN TO LOWER STRESS HORMONE LEVELS, MAKING IT EASIER TOBURN-FAT. TAKE THIS TIME TO RELAX AND BREATHE.COMPLETE EACH STRETCH 2XCORE:JACK-KNIFE SIT-UP90-DEGREE CRUNCHWEIGHTED BICYCLE90-DEGREE TOE TAPSELBOW WALKARMY CRAWLEXERCISE BALL CRUNCHISOLATED CRUNCHAC Rx:EVERYONE KNOWS THAT STRETCHING HELPS PREVENTS INJURY BUTDID YOU KNOW THAT IT ALSO HELPS BUILD STRENGTH? THAT’SRIGHT; INCREASED RANGE OF MOTION DURING EXERCISE ALLOWSFOR BETTER POWER OUTPUT PER REP. BETTER POWER PER REPMEANS BIGGER STRENGTH GAINS.COMPLETE EACH STRETCH 2XH.I.I.T. TRAINING:RECOVERY SPEED (LEVEL 5) ex. walkINTERMEDIATE (LEVEL 7) ex. jogSPRINT (LEVEL 10)AC Rx:NO MATTER HOW “HOT IT IS” IN THE GYM, YOU SHOULD HAVESWEATS ON DURING THE WORKOUT TO RID THE BODY OF TOXINSAND HELP SPEED UP METABOLISM.FOR VIDEOS AND TIPS ON FORM AND MOVEMENT, -ABS-8WAYS-TO-CELEBRITY-8-PACK.HTMLPERFORM AS A CIRCUIT 3-6Xwww.bodybuilding.com/clutchcut
K AT AN INCLINE, JOG OR BIKETIME:5 minutesAC TRAINER TIP:STRETCH SERIES:SEATED FLOOR HAMSTRING STRETCHQUAD STRETCHGROIN AND BACK STRETCHDYNAMIC CHEST STRETCHSHOULDER STRETCHSEATED GLUTE STRETCHTRICEPS STRETCHWINDMILLSSETS X TIME:2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 seconds2 x 30 secondsAC TRAINER TIP:SETS X TIME:1 x 20 seconds1 x 30 secon
warning: the training and nutrition programs described here are not intended to be used as substitutes for any exercise plan or dietary regimen that may have been prescribed by your physician. clutch strongly recommends that you consult with your physician before beginning any training and nutrition program, and that you perform exercises under the supervision of a certified fitness trainer or .
