Sub q Manual

®

SUB•Q

DISCLAIMER:

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.

GET BEYOND RIPPED • 2

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

CONTENTS:

SUB•Q GET BEYOND RIPPED • 4

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 – subcutane-

ous 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 blan-

ket. 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’t-

fail, 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 – reveal-

ing 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. ACCESSAs 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.


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™.

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.

When you take SUB•Q, Bullet Caplet Technology immediately

goes to work, releasing and activating its ingredients by quickly

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 works so well because it isn’t like

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

dated 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.

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 LevelBEFORE SUB•Q Cycle

Subcutaneous Fat LevelAFTER SUB•Q Cycle

SUB•Q GET BEYOND RIPPED • 10SUB•Q

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 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 ju-

niors 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.

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.

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®.

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 uncom-

fortable 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 defini-

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

Thanks to training hard, using the FUSION™ supplements and

using all the information in the Beyond Ripped Manual, before

“ I WAS ALREADY A BODYBUILDER, BUT AT THE AGE OF TWENTY ONE, I DID WHAT I ALWAYS PROMISED: I COMPETED.”

SUB•Q

Darryl Fancey – FUSION BODYBUILDING ATHLETE


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.

SUB•Q

BEFOREDARRYL’S TRANSFORMATION

AFTER



BEFORE AFTER

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

Taylor Beech – Beyond Ripped Trainer


Phase 3 - Training ScheduleWeeks 9 - 12

Week 10Day Weights Cardio

Weights Cardio

Monday Chest & Biceps 35 minTuesday Back & Triceps 35 minWednesday Legs & Shoulders 35 minThursday Chest & Biceps 35 minFriday Back & Triceps 35 minSaturday Interval Cardio 45 minSunday

DayMondayTuesdayWednesdayThursdayFridaySaturdaySunday

Core Training 0 min

Week 11

Legs & Shoulders 40 minChest & Biceps 40 minBack & Triceps 40 minLegs & Shoulders 40 minChest & Biceps 40 minInterval Cardio 45 minCore Training 0 min

Weights CardioDayMondayTuesdayWednesdayThursdayFridaySaturdaySunday

Week 12

Back & Triceps 45 minLegs & Shoulders 45 minChest & Biceps 45 minBack & Triceps 45 minLegs & Shoulders 45 minInterval Cardio 45 minCore Training 0 min

Week 9Day Weights CardioMonday Back & Triceps 30 minTuesday Legs & Shoulders 30 minWednesday Chest & Biceps 30 minThursday Back & Triceps 30 minFriday Legs & Shoulders 30 minSaturday Interval Cardio 45 minSunday Core Training 0 min

Training Program Legend*Red Cell Reps Absolute Failure

Other Reps 2-3 reps from Absolute FailureSuperset One exercise immediately followed by anotherbpm beats per minuteTHZ Target Heart ZoneEFA Essential Fatty Acid

*The legend applies to every phase of the Beyond Ripped Manual

Phase 2 - Training ScheduleWeeks 5-8


Weights Cardio

Monday Back & Biceps 35 minTuesday Legs 35 minWednesday Chest, Shoulders & Triceps 35 minThursday Back & Biceps 35 minFriday Legs 35 minSaturday Rest 45 minSunday


Rest 0 min

Week 7

Chest, Shoulders & Triceps 35 minBack & Biceps 35 minLegs 35 minChest, Shoulders & Triceps 35 minBack & Biceps 35 minRest 45 minRest 0 min

Week 8

Week 5Day Weights CardioMonday Legs 30 minTuesday Chest, Shoulders & Triceps 30 minWednesday Back & Biceps 30 minThursday Legs 30 minFriday Chest, Shoulders & Triceps 30 minSaturday Rest 45 minSunday Rest 0 min

Day Weights CardioMonday Legs 30 minTuesday Chest, Shoulders & Triceps 30 minWednesday Back & Biceps 30 minThursday Legs 30 minFriday Chest, Shoulders & Triceps 30 minSaturday Rest 45 minSunday Rest 0 min



Weights Cardio

Monday Chest & Biceps 20 minTuesday Legs 20 minWednesday Rest 30 minThursday Back 20 minFriday Shoulders & Triceps 20 minSaturday Rest 45 minSunday


Rest 0 min

Week 3

Chest & Biceps 20 minLegs 20 minRest 30 minBack 20 minShoulders & Triceps 20 minRest 45 minRest 0 min


Week 4


Week 1Day Weights CardioMonday Chest & Biceps 20 minTuesday Legs 20 minWednesday Rest 30 minThursday Back 20 minFriday Shoulders & Triceps 20 minSaturday Rest 45 minSunday Rest 0 min

Welcome to Phase 1

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

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.

SUB•Q

Training Program Legend

Training Program Legend*Red Reps Absolute Failure White Reps 2-3 reps from Absolute FailureSuperset One exercise immediately followed by anotherbpm Beats per minuteTHZ Target Heart ZoneEFA Essential Fatty Acid

The legend applies to every phase of the Beyond Ripped Manual

Phase 1 Training Schedule Weeks 1–4

Easily keep track of your workouts by checking off each day as you move forward.


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.



Weights Cardio



Core Training 0 min

Week 11



Week 12








Weights Cardio



Rest 0 min

Week 7


Week 8





Weights Cardio



Rest 0 min

Week 3



Week 4




Phase 1 – BackWARM-UP: 5 Minutes on Treadmill Exercise Set 1 Rest Set 2 Rest Set 3 Rest

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

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

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

Lower Back Extensions 12X_____lbs 1–2 min

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

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

Phase 1 – Chest & BicepsWARM-UP: 5 Minutes Skipping

Exercise Set 1 Rest Set 2 Rest Set 3 Rest

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

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

Bench 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


Phase 1 – Shoulders & TricepsWARM-UP: 5 Minutes Skipping Exercise Set 1 Rest Set 2 Rest Set 3 Rest

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

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

Anterior Raises with EZ Bar 12X______lbs 1–2 min 8X_______lbs 1–2 min

Seated Lateral Dumbbell Raises 15X______lbs 1–2 min 12X______lbs 2–3 min 10X______lbs 2–3 min

Isolateral Cable Raises 10X______lbs 2–3 min 6X_______lbs 2–3 min

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

Tricep Pressdowns with Bar 12X______lbs 1–2 min 6X_______lbs 2–3 min 6X_______lbs 2–3 min

Skullcrushers with EZ Bar 12X______lbs 2–3 min 6X_______lbs 2–3 min 6X_______lbs

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


Phase 1 – LegsWARM-UP: 5 Minutes on Bike Exercise 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

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

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

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

Isolateral Standing Leg Curls 12X_____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


Phase 1 Workout































































































































REMEMBER: Red reps are absolute failure and white reps are 2–3 reps from absolute failure.

Insert your training weight in each set section.


Welcome to Phase 2

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.


SUB•Q




Weights Cardio



Core Training 0 min

Week 11



Week 12








Weights Cardio



Rest 0 min

Week 7


Week 8





Weights Cardio



Rest 0 min

Week 3



Week 4




Phase 2 Workout

Phase 2 – Back & BicepsWARM-UP: 5 Minutes on Bike Exercise Set 1 Rest Set 2 Rest Set 3 Rest

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

Seated Rows 12X_______lbs 1ñ2 min 8X________lbs 1ñ2 min

Reverse Cable Flys 15X_______lbs 1 min 10X_______lbs 1ñ2 min

Lower Back Extensions 12X_______lbs 1ñ2 min

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

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 12X_______lbs 1 min 8X________lbs

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

Phase 2 – Chest, Shoulders & TricepsWARM-UP: 5 Minutes Skipping Exercise Set 1 Rest Set 2 Rest Set 3 Rest

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

Incline Dumbbell Flys 10X________lbs 1-2 min 6x________lbs 1-2 min 6x________lbs 2-3 min

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

Cable Crossovers 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min

Seated Dumbbell Press 10X________lbs 1ñ2 min 6X________lbs 2ñ3 min 6X________lbs 2ñ3 min

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

Barbell Shrugs 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min

Tricep Pressdowns with Bar 10X________lbs 1ñ2 min 6X________lbs 1ñ2 min 6X________lbs 1ñ2 min

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

Dips 10X________lbs 1ñ2 min 6X________lbs


Phase 2 – LegsWARM-UP: 5 Minutes on Bike


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

Walking Lunges 6X_________lbs 2ñ3 min 6X_________lbs 1ñ2 min

Isolateral Standing Leg Curls 10X________lbs 1ñ2 min 6X_________lbs 1ñ2 min

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

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












































































Weights Cardio



Core Training 0 min

Week 11



Week 12








Weights Cardio



Rest 0 min

Week 7


Week 8





Weights Cardio



Rest 0 min

Week 3



Week 4



REMEMBER:Red reps are absolute failure and white reps are 2–3 reps from absolute failure.


Welcome to Phase 3

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!


SUB•Q




Weights Cardio



Core Training 0 min

Week 11



Week 12








Weights Cardio



Rest 0 min

Week 7


Week 8





Weights Cardio



Rest 0 min

Week 3



Week 4



Phase 3 – Back & TricepsWARM-UP: 5 Minutes Skipping

Exercise Set 1 Set 2 Set 3 RestSupersetBent-Over Barbell Rows 15X______lbs 12X______lbs 10X______lbsTricep Pressdowns with Bar 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 minSupersetSeated Rows with Cable 15X______lbs 12X______lbs 10X______lbsReverse Flys with Dumbbells 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 minSupersetOne-Arm Dumbbell Rows 15X______lbs 12X______lbs 10X______lbsKickbacks with Dumbbells 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 minSupersetWide-Grip Chin-Ups 15X______lbs 12X______lbs 10X______lbsSkullcrushers with EZ Bar 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 minSupersetClose-Grip Pulldowns 15X______lbs 12X______lbs 10X______lbsOverhead Extensions with EZ Bar 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs


RestRest


Exercise Set 1 Rest Set 2 Rest Set 3 RestSupersetIncline Flys 15X______lbs 12X______lbs 10X______lbsSeated Incline Dumbbell Curls 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 minSupersetIncline Barbell Press 15X______lbs 12X______lbs 10X______lbsStanding Barbell Curls 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 minSupersetBench Press 15X______lbs 12X______lbs 10X______lbsPreacher Curls with EZ Bar 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 minSupersetCable Crossovers 15X______lbs 12X______lbs 10X______lbsConcentration Curls 15X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs


Phase 3 – Legs & ShouldersWARM-UP: 5 Minutes Skipping

Exercise Set 1 Rest Set 2 Rest Set 3 RestSupersetThigh Extensions 12X______lbs 12X______lbs 10X______lbsStanding Dumbbell Press 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 minSupersetLeg Press 12X______lbs 12X______lbs 10X______lbsWalking Lunges 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 minSupersetFront Smith Machine Squats 12X______lbs 12X______lbs 10X______lbsSmith Machine Military Press 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 minSupersetLying Leg Curls 12X______lbs 12X______lbs 10X______lbsSeated Lateral Dumbbell Raises 12X______lbs 45 sec 12X______lbs 1–2 min 10X______lbs 2–3 minSupersetStanding Calf Raises 12X______lbs 12X______lbsSeated Calf Raises 12X______lbs 12X______lbsDumbbell Shrugs 12X______lbs 45 sec 12X______lbs


Phase 3 – CoreWARM-UP: 5 Minutes on Treadmill

Exercise Set 1 Rest Set 2 Rest Set 3

Full V-Sit-Up 15X 12X 10XAlternating V-Sit-Up 12X 10X 8XElbow-to-Knee Crunches 10X 8X 6X

Giant Superset

Bicycle 45 sec 30 sec 30 secLeg Lifts 30X 25X 20XRussian Twists* 10X10 8X10 6X10Crunches 30X 25X 20XPlank 90 sec 2–3 min 60 sec 2–3 min 60 sec

Apply to weeks 9–10Mon - Fri Before Meal #1 complete 45 minutes of cardio THZ 135–140 bpm

Apply to weeks 11–12Mon – Fri Before Meal #1 complete 45 minutes of intervalcardio THZ 135–140 bpm

Interval Cardio:Interval cardio burns more calories than a typical cardio sessionand increases the amount of time your body stays in a fat-burningzone – 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.• Perform 3 minutes at an intensity that yields 130–140 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




RestRest










Giant Superset









RestRest










Giant Superset





Phase 3 Workout



Weights Cardio



Core Training 0 min

Week 11



Week 12








Weights Cardio



Rest 0 min

Week 7


Week 8





Weights Cardio



Rest 0 min

Week 3



Week 4






RestRest










Giant Superset








RestRest










Giant Superset





REMEMBER: Red reps are absolute failure and white reps are 2–3 reps from absolute failure.


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.




RestRest










Giant Superset





*Russian Twist: A twisting crunch where you hold your body in crunch position and rotate side to side 10 times and then down. This is one rep and needs to be repeated 10 times.


* Follow SUB•Q dosing schedule on page 38.

Phase 3 – Beyond Ripped Diet Weeks 9-12

Phase 3 Meals Supplements

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

321 CaloriesMeal 1 12 large egg whites 1 Multivitamin

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

266 Calories

Meal 2 40 grams whey protein isolate1/2 cup potato

298 CaloriesMeal 3 1 can tuna

1/2 cup cooked brown rice

279 Calories

Meal 4 40 grams whey protein isolate1/2 cup yam

339 CaloriesMeal 5 1 cup boneless, skinless chicken 5 grams Glutamine


78 CaloriesPre-workout 1/2 cup cooked unflavored oatmeal 3 SUB•Q Bullet Caplets

2 PURPLE•K Capsules

150 CaloriesPost-workout 30 grams whey protein isolate 2 PURPLE•K Capsules

5 grams Glutamine



100 Calories

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

317 Calories

Meal 1 10 large egg whites 1 Multivitamin

1 cup cooked unflavored oatmeal 2 OMEGA•OIL Softgels

356 CaloriesMeal 2 40 grams whey protein isolate

1 cup skim milk1 large apple

458 Calories

Meal 3 1 can tuna 1 OMEGA•OIL Softgel

1 cup cooked brown rice1 cup vegetables


3/4 cup yam1 cup spinach

273 CaloriesMeal 5 1 cup boneless, skinless chicken 1 OMEGA•OIL Softgel

1/2 cup potato 5 grams Glutamine

173 Calories

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

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


30 grams maltodextrin 5 grams Glutamine



507 Calories

TOTAL CALORIES 3017 TOTAL CALORIES 2200

TOTAL CALORIES 1806

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

1 whole egg 1 Multivitamin1 1/2 cups cooked unflavored oatmeal 2 OMEGA•OIL Softgels

1 large apple


1 cup skim milk1 cup potato

667 Calories

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

1 1/2 cups cooked brown rice1 cup vegetables

421 CaloriesMeal 4 1 cup boneless, skinless chicken


489 CaloriesMeal 5 1 cup lean red meat 5 grams Glutamine

1 cup yam 2 OMEGA•OIL Softgels

2 cups spinach

263 Calories

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


1 large orange








266 Calories




279 Calories







5 grams Glutamine



100 Calories


317 Calories





458 Calories







173 Calories







507 Calories


TOTAL CALORIES 1806



1 large apple



667 Calories







2 cups spinach

263 Calories



1 large orange



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.



DIET NotesPhase 3 – Beyond Ripped Diet Weeks 9-12





266 Calories




279 Calories







5 grams Glutamine



100 Calories


317 Calories





458 Calories







173 Calories







507 Calories


TOTAL CALORIES 1806



1 large apple



667 Calories







2 cups spinach

263 Calories



1 large orange




SUB•Q

SUB•Q Supplement Facts


SUB•Q

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

suppress your appetite and control food cravings6 – 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 nor-

epinephrine – a fat-burning hormone. Because of this dual ac-

tion, 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.

SUB•Q Ingredients

BEYOND RIPPED COMPLEX – 924 MGBCAAs – 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 production1 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 inciner-ate 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 sparing3 and promoting muscle growth4,5 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

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

Caffeine is a tried, tested and true ingredient. Caffeine dramati-

cally 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.


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.

Taraxacum officinale is also a strong diuretic and rapidly elimi-

nates 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 MGCamellia 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.

Camellia sinensis directly triggers fat loss9 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

N-Acetyl L-Tyrosine

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 motiva-

tion. Norepinephrine is secreted by your adrenal glands and is

also called noradrenaline. Norepinephrine dramatically increas-

es 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.


Forslean®

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-burn-

ing 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 mass10 by stimulating the

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

of anabolism (muscle growth) and fat burning.

SUB•Q

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 en-

hance exercise performance and accelerate exercise recovery,

leading to increased muscle mass and an increased caloric

burn, both of which contribute to fast fat loss.

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 in-

dependently of your adrenal glands so your adrenal glands won’t

be over stimulated and depleted of norepinephrine – a strong fat-

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

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

While simultaneously increasing your caloric burn and support-

ing strong adrenal gland function, Salvia sclarea also improves

the absorption of nutrients into muscle tissue, potentially result-

ing in increases in lean muscle mass12 and a further elevation of

metabolism, triggering rapid fat loss.


SUB•Q

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.

7. Morimoto C, Satoh Y, Hara M, Inoue S, Tsujita T, Okuda H. Anti-obese

action of raspberry ketone. Life Sci. 2005 May 27;77(2):194-204. Epub

2005 Feb 25.

8. Racz-Kotilla E, Racz G, Solomon A. The action of Taraxacum officinale

extracts on the body weight and diureses of laboratory animals. Planta

Med. 1974;26:212–217.

9. Chantre P, Lairon D. Recent findings of green tea extract AR25

(Exolise) and its activity for the treatment of obesity. Phytomedicine. 2002

Jan;9(1):3-8.

10. U.S. Patent No. 5,804,596.

11. Anonymous. Sclareolide Effect on cAMP in Two Cell Lines.

Unpublished report by NovaScreen. 2003;19.

12. Sclareolide from Fermented Sage Extract (FEMA GRAS #3794).

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.

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

induced hippocampal norepinephrine release is antagonized by picrotoxin :

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

284 (31 ref).

3. Combaret L, et al. A leucine-supplemented diet restores the defective

postprandial inhibition of proteasome-dependant proteolysis in aged rat

skeletal muscle. J Physiol. 2005 Dec 1;569(Pt 2):489-99.

4. Biolo G, Tipton KD, Klein S, Wolfe RR. An abundant supply of amino

acids enhances the metabolic effect of exercise on muscle protein. Am J

Physiol. 1997 Jul;273 (1 Pt 1):E122-9.

5. Anthony JC, et al. Contribution of insulin to the translational control of

protein synthesis in skeletal muscle by leucine. Am J Physiol Endocrinol

Metab. 2002 May; 282(5):E1092-101.



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