ROAD TO REDEMPTION

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

RECAPTURING THE TITLE

oure probably wondering where Ive been and what Ive been doing, but wonder no more because IM BACK!! Laying low has allowed me to take some time and evaluate what comes next. And as Im sure you all know, I needed some time to let my biceps heal. I was pretty banged up the last time you guys saw me front and center. This time off has given me the opportunity to develop a game plan that best suits me and all of the people who have supported me over the years. Ive been doing this a long time, and I aint going anywhere. Im 100% healed and ready to get back on that stage at the 2013 Olympia and kick some ass! Ive made history once being the first ever to win back the Mr. O title in 2009, and Im ready to shock the bodybuilding world again. Ive always been the underdog, but if anyone can take the title back a second time, Im the man - thanks to the support of my fans who have been with me since the beginning. I want to reach out to all of you and show the inner workings of how I do what I do best without sugarcoating it. This manual is my way of letting you all in on my journey to becoming a 5x Mr. Olympia Winner with my training regimen, meal plans, and tips and tricks, along with details of my mobile mansion tour. Who knows...maybe Ill be in your city soon! I want to send out a special thank you to BPI and EXT SPORTS. With their support and powerhouse products, Im able to make all this happen.

PHOTOGRAPHERS: JASON ELLIS AND PER BERNAL

ROAD to OLYMPIA

THE

REGIMEN

TRAINING

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

hen I step back on the Olympia stage, I dont just want to just equal my size and conditioning from my last Olympia win, I want to bring the best physique ever. Youre going to see a bigger and leaner Jay Cutler than youve ever seen before! Mark my words, I will once again dominate the professional bodybuilding stage. Every workout, from here until next September has been carefully planned out to maximize muscle growth and definition. I have to push myself harder than ever before.

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

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

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

ince my injury, I wasnt eating or training. Now Im back doing what I love to do. Im in the gym and eating six meals a day during MASS BUILDING and seven meals during PRE-CONTEST prep. I feel great, with no restraints from my bicep injury. But, every day is a progression. Im refocused and excited to get back to the ground roots that got me to the top. You can bet the bank Ill be back on the Olympia Stage in 2013. Buy your tickets now!

MASS BUILDING MEAL PLAN

NUTRITION & SUPPLEMENTS

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

MEAL 2
10 oz Chicken 2 cups of Rice

MEAL 5 MEAL 3
10 oz Beef 2 cups of Rice

MEAL 6
15 Egg Whites 1 tablespoon Almond Butter

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

PRE-WORKOUT
1 scoop PUMP-HD

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

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ROAD to OLYMPIA

THE

REGIMEN

TRAINING

ROAD to OLYMPIA
TRAINING LOG:
EXERCISE

CHEST
SET 1
10 REPS WEIGHT JAYS WT. 180 Lbs. 225 Lbs.
BODY WT. 280 to 300 Lbs.

TRAINING

TRAINING DAY 1:
CHEST
EXERCISE
INCLINE HAMMER PRESS Flat bench FLYES dips DUMBELL PULLOVER CALF RAISES
(Each Standing & Seated)

SET 2
10 REPS WEIGHT JAYS WT. 270 Lbs. 315 Lbs.
BODY WT. 280 to 300 Lbs.

SET 3
10 REPS WEIGHT JAYS WT. 360 Lbs. 315 Lbs.
BODY WT. 280 to 300 Lbs.

SETS
3 3 3 3 3 3

REPS
10 10 10 10 10 10

INCLINE HAMMER PRESS FLAT BENCH flyes DIPS DUMBELL PULLOVER CALf RAISES
(Each Standing & Seated)

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

65 Lbs. 100 Lbs. 250 Lbs. 90 Lbs.

75 Lbs. 100 Lbs. 300 Lbs. 135 Lbs.

85 Lbs. 100 Lbs. 350 Lbs. 180 Lbs.

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As big as my chest is today, this wasnt always the case. When I was younger, my chest was my worst body part. Even today its still the body part that I work the hardest at. My shoulders are enormous and quick to take over on

any pressing motions for my chest. When training chest dont worry about how much weight you use. Become stronger by focusing on your form. Make sure you feel the muscle working. Make each rep burn. Make each rep count. If youre just throwing around a lot of weight it doesnt mean jack.

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ROAD to OLYMPIA
TRAINING DAY 2:
ARMS
EXERCISE
ROPE PRESS DOWNS DIPS FRENCH PRESS CLOSE GRIP BENCH PRESS straight bar pushdowns Barbell curl Preacher curl Alternate dumbbell Hammer curls reverse forearm curls

ARMS
SET 1
10 REPS WEIGHT JAYS WT. 100 Lbs.
BODY WT. 280 to 300 Lbs.

TRAINING

TRAINING LOG:
EXERCISE SETS
3 3 3 3 3 3 3 3 3 3

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

SET 2
10 REPS WEIGHT JAYS WT. 130 Lbs.
BODY WT. 280 to 300 Lbs.

SET 3
10 REPS WEIGHT JAYS WT. 150 Lbs.
BODY WT. 280 to 300 Lbs.

REPS
10 10 10 10 10 10 10 10 10 10

ROPE PRESS DOWNS DIPS FRENCH PRESS CLOSE GRIP BENCH PRESS straight bar pushdowns Barbell curl Preacher curl Alternate dumbbell Hammer curls reverse forearm curls

65 Lbs. 185 Lbs. 120 Lbs. 95 Lbs. 85 Lbs. 45 Lbs. 65 Lbs. 85 Lbs.

85 Lbs. 225 Lbs. 150 Lbs. 115 Lbs. 105 Lbs. 55 Lbs. 65 Lbs. 105 Lbs.

105 Lbs. 245 Lbs. 180 Lbs. 135 Lbs. 125 Lbs. 65 Lbs. 65 Lbs. 105 Lbs.

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

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What does everyone want? Massive arms! Arms are everyones favorite muscle. When training your arms, you want to get good full range of motion. Dont swing the weights. Feel the muscle stretch at the bottom and then get that extra squeeze at full contraction. Again, feel the muscle. The good news is getting bigger arms can be very simple as long as you understand proper bodybuilding training principles.

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ROAD to OLYMPIA
TRAINING DAY 3:
BACK
EXERCISE
REVERSE GRIP PULL DOWNS ONE ARM DUMBBELL ROWS T BAR ROWS BENT OVER BARBELL ROWS SEATED CABLE ROWS
(Every other week add 4 sets)

BACK
SET 2
10 REPS WEIGHT JAYS WT. 220 Lbs. 140 Lbs. 180 Lbs. 315 Lbs. 250 Lbs. 315 Lbs. 150 Lbs. 200 Lbs.

TRAINING

TRAINING LOG:
SET 3
10 REPS WEIGHT JAYS WT. 250 Lbs. 160 Lbs. 225 Lbs. 365 Lbs. 275 Lbs. 315 Lbs. 150 Lbs.

SET 1 EXERCISE
10 REPS WEIGHT JAYS WT.

SET 4
10 REPS WEIGHT JAYS WT. 300 Lbs. 180 Lbs. 270 Lbs.

SETS
4 4 4 3 3 4 3

REPS
10 10 10 10 10 10 10

REVERSE GRIP PULL DOWNS

100 Lbs.

ONE ARM DUMBELL ROWS T BAR ROWS

135 Lbs.

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

Lbs. BENT OVER 225 BARBELL ROWS

DEADLIFTS

SEATED CABLE ROWS 250 Lbs. deadlifts 225 Lbs. (Every other week)
130 Lbs. hyper extensions

HYPER EXTENSIONS

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

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ROAD to OLYMPIA
TRAINING DAY 4:
shoulders
EXERCISE
SEATED SIDE LATERALS DUMBBELL PRESSES FRONT RAISES WITH BARBELL BEHIND THE BACK CABLE LATERALS REAR CABLE LATERALS DUMBBELL SHRUGS

SHOULDERS
SET 3
WEIGHT JAYS WT. 10 REPS 45 Lbs. 125 Lbs. 120 Lbs. 60 Lbs. 55 Lbs. 55 Lbs. 140 Lbs. 50 Lbs. 150 Lbs. 135 Lbs. 70 Lbs. 60 Lbs. 55 Lbs. 160 Lbs.

TRAINING

TRAINING LOG:
SET 1 SETS
6

SET 2
WEIGHT JAYS WT. 40 Lbs. 100 Lbs. 100 Lbs. 55 Lbs. 50 Lbs. 50 Lbs. 120 Lbs. 10 REPS

SET 4
WEIGHT JAYS WT. 10 REPS 55 Lbs. 150 Lbs.

SET 5
WEIGHT JAYS WT. 10 REPS 60 Lbs.

SET 6
WEIGHT JAYS WT. 10 REPS WEIGHT JAYS WT. 65 Lbs.

REPS
10

10 REPS

4 10 3 10

3 10 10

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

Rear dumbbell laterals 3

3 10 6 10

160 Lbs.

160 Lbs.

160 Lbs.

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

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IF NITRIC OXIDE PRODUCTS DONT WORK, HOW DO I GET THE PUMP?

e always hear the term muscle pump in the gym and bodybuilding magazines, but whats the real deal? The most famous bodybuilders of all time describe it as the best feeling you can ever get in the gym; when your muscles feel so pumped that they are about to explode. The veins in your arms are bulging out of your skin and you walk out of the gym looking twice as big as you did when you walked in. Its the standard by which we measure the effectiveness or productivity of our workouts. No pump = bad workout. Big pump = great workout and big muscle growth. This pump that each of us chase is the ultimate blood infusion into the muscle. So what causes this pump? Its very simple actually. It is repeated muscular activity, such as concentrated and intense weight training repetitions, that trigger the body to open the floodgates of nutrient and oxygen rich blood into the muscle. This in turn equals bigger, fuller muscles during your workout and ultimately new muscle growth. So, what if there was something that you could take that would solicit all of these things? A PUMP PRODUCT THAT REALLY DOES WORK. The scientific development team at BPI SPORTS has created just such a product. PUMP-HD was developed utilizing the most well-researched, trialed and tested ingredients proven to build muscle and increase exercise performance. Well tell you more about PUMP-HD in a second, but first lets take a look at what youve been taking

REALLY? ARGININE AND CITRULLINE?

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

YOU NEED PUMP-HD

PUMP-HD is the perfect old school NO SECRETS ON THE PANEL Muscle Builder with the absolute best of cutting edge modern science and innovation. PUMP-HD contains the clinically tested form of BETA-ALANINE, CarnoSyn, which has been shown in groundbreaking research to be the gold standard for improving performance, power, stamina, and endurance. CarnoSyn works as a lactic acid buffer, reducing fatigue and increasing exercise capacity. In short it allows you to train harder and longer. In fact, research shows that each dose of CarnoSyn literally builds on the dose before, and that performance continues to increase with ongoing use. PUMP-HD also contains ORNITHINE AKG for its pro-anabolic and anti-catabolic effects, CREATINE MONOHYDRATE, the most researched muscle building supplement on the planet, LEUCINE, for stimulating protein synthesis, and a pump and vascularity instigating profile unlike any other. To complete this lean muscle building formula weve added an advanced ELECTROLYTE blend to rehydrate and refresh for maximal muscle output. PUMP-HD is a model of perfection and the greatest PRE-WORKOUT formula ever created. Nothing has ever been this complete. Nothing has ever delivered these results.

ROAD to OLYMPIA
TRAINING DAY 5:
LEGS
EXERCISE
LYING LEG CURLS SEATED LEG CURLS ONE LEG CURLS STIFF LEGGED DEADS LEG EXTENSIONS LEG PRESS HACK SQUATS FRONT SQUATS LUNGES LEG EXTENSIONS

LEGS
SET 1
10 REPS WEIGHT JAYS WT. 100 Lbs. 120 Lbs. 100 Lbs. 135 Lbs. 100 Lbs. 10 PLATES 6 PLATES 135 Lbs.

TRAINING

TRAINING log:
EXERCISE SETS
4 3 3 3 2 4 4 4 3 4

SET 2
10 REPS WEIGHT JAYS WT. 140 Lbs. 140 Lbs. 120 Lbs. 185 Lbs. 120 Lbs. 12 PLATES 8 PLATES 225 Lbs.

SET 3
10 REPS WEIGHT JAYS WT. 160 Lbs. 150 Lbs. 120 Lbs. 225 Lbs.

SET 4
10 REPS WEIGHT JAYS WT. 180 Lbs.

REPS
10 10 10 10 10 10 10 10 10 10

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

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

14 PLATES 10 PLATES 315 Lbs.

16 PLATES 12 PLATES 365 Lbs.

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

LUNGES LEG EXTENSIONS

120 Lbs. 140 Lbs. 150 Lbs. 160 Lbs.

he Mr. Olympia is the pinnacle, or Superbowl if you will, of bodybuilding. Preparing for the 2013 Olympia is serious business and I treat it as such. Its literally my job to be the best physique on stage the biggest, the leanest and most symmetrical. Just like a tradesman would buy the very best tools to work with, I have to buy the absolute best supplements. They are an equally important part of my regimen as are my training and nutrition routines. I cant put just any ol supplements in my body. If I want to be the best I have to use the best. Below are the supplements that Im currently using to bring the best physique youve ever seen to the Olympia stage. Im in it to win it! Kill it!

PRE-CONTEST MEAL PLAN

NUTRITION & SUPPLEMENTS

MEAL 1
20 Egg Whites 3 packs Grits Black Coffee

MEAL 2
12 oz steak 12 oz sweet potato

MEAL 3
16 oz fish 1.5 cups rice

MEAL 5 MEAL 4
16 oz fish 10 oz sweet potato 1 scoop of CHAIN (Silk Amino Acids/ Muscle Recovery from EXT Sports) immediately after workout 16 oz fish 10 oz sweet potato 1 scoop of BUILD-HD (Neurocognitivebased Creatine from BPI SPORTS) immediately after workout

MEAL 7 MEAL 6
16 oz fish 1 cup rice 12 oz steak

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

DIET TIP

Never miss a meal or skip cardio; both are indispensable after absolute conditioning.
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Clearly supplements should never replace food, but every part of life needs supplementation.
A person needs quality whole foods the same way a car needs gas to run. But that car also needs oil changes, air filter replacements and other fine tuning, especially if you want your car to out perform the other cars on the road. Proper, quality supplementation allows a person the chance to improve performance in much the same way. This is how I treat my body. Ive been in this for a long time. I remember my first national show was the Teen and Collegiate Nationals back in 1993. Ive seen a lot of nutrition fads come and go, a lot of supplements and supplement companies make noise and then vanish faster than they appeared. But there are some things that last -- supplementing with creatine, amino acids, protein, thermogenics, etc. has helped me invaluably in the last 20-plus years. And done the same for just about every bodybuilder I know. I wouldnt be where I am today without nutritional supplements -- no pro would.

BUILD MUSCLE AND RECOVER FASTER

The New Breed of PRE-WORKOUT

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

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

Performance* ENERGY* RECOVERY* MUSCLE* STAMINA*

Pump* Muscle* Definition* Strength* Definition*

OTHER PRODUCTS
REAL TEST
Muscle Growth* Androgenic* Male Performance* Increased Strength*

I wouldnt be where I am today without nutritional supplements -- no pro would.

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

STIM 10
Appetite Control* Energy* CNS Stimulant* Boost Metabolism*

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

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 get bigger,
harder and leaner
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this time i have to

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

there with me on the bus. This way Im able to still eat healthy and consistently as I prep for my comeback. The tour bus also works as a private meeting place while on the go and, of course, its great for resting up so I can train hard during the day. All of this isnt possible when you are flying all the time going from airport to airport or traveling in a car. I dont have to deal with the headache of delayed flights, renting cars, packing, and unpacking, every other day. My mobile mansion is just like living in the comfort of my own home. I try to keep things as simple as possible with zero distractions while training to take back my title and this is the perfect way.

WHERES JAY?
Scan here to see Jays next stop on his Mobile Mansion Tour

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

RROOAADD TTOO OOLL YYM MPPI IAA

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