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Main Motivation Inspiration BodySpace Members Scott Dorn's Cutting Program

When getting shredded, Scott tweakshis plan to force his body to respondquickly. To see how he keeps his bodyfunctioning like a well-oiled machine,check out his cutt ing regimen.

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Scott Dorn's Cutting Program

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by Fitness 360 Apr 27, 2011

When getting shredded for an upcoming fitness event, Scott Dorn tweaks his already stricttraining and nutrition plan to force his body to respond quickly.

By increasing the intensity in the gym and reducing his calorie intake, Scott can be inpremier shape in a matter of weeks.

To learn how Scott keeps his body functioning like a well- oiled machine, check out hiscutting regimen.

up d ate dhis b o d y fat fro m10 % to 17%, a g aino f 7% in 9 0 d ays.

up d ate d he r b o d yfat fro m 18 .6 % to19 %, a g ain o f 0 .3%in 7 d ays.

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1.5 sco o ps Whey Pro t einPro t ein 37g | Carbs 8g | Fat 2g

1 cup Oat mealPro t ein 7g | Carbs 37g | Fat 4g

1.5 cups Co t t age CheesePro t ein 39g | Carbs 12g | Fat 7g

2 o z YamsPro t ein 1g | Carbs 15g | Fat 0g

2 cups Veget ablesPro t ein 6g | Carbs 24g | Fat 0g

cutting regimen.

Scott Dorn's Fitness ProgramWatch The Video - 11:37Unable to play the video.

Cutting RegimenNutritionCalories 2936 | Protein 325g | Carbohydrates 307g | Fats 27g

MEAL 1

To t al Calo ries Fo r Meal 1: 405

MEAL 2

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5 o z ChickenPro t ein 24g | Carbs 3g | Fat 1g

4 o z YamsPro t ein 2g | Carbs 31g | Fat 0g

2 cups Veget ablesPro t ein 6g | Carbs 24g | Fat 0g

1.5 sco o ps Whey Pro t einPro t ein 37g | Carbs 8g | Fat 2g

1 cup Grape JuicePro t ein 1g | Carbs 37g | Fat 0g

1.5 sco o ps Whey Pro t einPro t ein 37g | Carbs 8g | Fat 2g

1 sco o p Waxy MaizePro t ein 0g | Carbs 40g | Fat 0g

To t al Calo ries Fo r Meal 2: 464

MEAL 3

To t al Calo ries Fo r Meal 3: 430

MEAL 4: PRE-WORKOUT

To t al Calo ries Fo r Meal 4: 347

MEAL 5: POST WORKOUT

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6 o z Veniso nPro t ein 50g | Carbs 0g | Fat 4g

4 o z YamPro t ein 2g | Carbs 31g | Fat 0g

2 cups Veget ablesPro t ein 6g | Carbs 24g | Fat 0g

3 o z ChickenPro t ein 14g | Carbs 2g | Fat 0g

2 cups Veget ablesPro t ein 6g | Carbs 24g | Fat 0g

1 sco o p Casein Pro t einPro t ein 24g | Carbs 3g | Fat 0g

1 cup Co t t age CheesePro t ein 26g | Carbs 8g | Fat 5g

To t al Calo ries Fo r Meal 5: 355

MEAL 6

To t al Calo ries Fo r Meal 6: 507

MEAL 7

To t al Calo ries Fo r Meal 7: 189

MEAL 8

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Barbell Curl4 sets of 8-12 reps

Hammer Curls2 sets 8-12 reps

Co ncent rat io n Curls2 sets of 8-12 reps

Smit h Machine Clo se-Grip Bench Press4 sets of 8-12 reps

Triceps Pushdo wn - Ro pe At t achment4 sets of 8-12 reps

Cable One Arm Tricep Ext ensio n2 sets of 8-12 reps

Jo gging-Treadmill20 minutes (115-125 HR)

To t al Calo ries Fo r Meal 1: 305

TrainingDay 1: Biceps/Triceps/Cardio

Printable Page PDF Document

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Incline Dumbbell Press4 sets of 8-12 reps

Dumbbell Bench Press4 sets of 8-12 reps

Dumbbell Flyes4 sets of 8-12 reps (varying degrees)

Hanging Leg Raise4 sets of 50+ reps

Cable Crunch2 sets of 50+ reps

Dumbbell Side Bend2 sets of 50+ reps

Exercise Ball Crunch4 sets of 50+ reps

Day 2: Chest/Abs

Printable Page PDF Document

Day 3: Rest Day/Abs

Day 4: Hamstrings/Calves/Cardio

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Seat ed Leg Curl4 sets of 25-50 reps

Seat ed Calf Raise6-8 sets of 25-50 reps

St airmast er30 minutes (HR 115-125)

Wide-Grip Lat Pulldo wn4 sets of 8-12 reps

Smit h Machine Bent Over Ro w4 sets of 8-12 reps

Bent Over Two -Dumbbell Ro w2 sets of 8-12 reps

Smit h Machine St if f -Legged Deadlif t4 sets of 8-12 reps

Hanging Leg Raise4 sets of 25-50 reps

Printable Page PDF Document

Day 5: Back/Abs

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Cable Crunch4 sets of 25-50 reps

Dumbbell Side Bend4 sets of 25-50 reps

Exercise Ball Crunch4 sets of 25-50 reps

St anding Barbell Press Behind Neck4 sets of 8-12 reps

Side Lat eral Raise3 sets of 8-12 reps

Fro nt Dumbbell Raise2 sets of 8-12 reps

Cable Seat ed Lat eral Raise4 sets of 8-12 reps

Jo gging-Treadmill45 minutes (115-125 HR)

Printable Page PDF Document

Day 6: Shoulders/Cardio

Printable Page PDF Document

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Barbell Squat4 sets of 15-25 reps

Seat ed Calf Raise4 sets of 25-50 reps

Whey Pro t ein

Day 7: Quads/Calves

Printable Page PDF Document

SupplementsI use whey protein because it is quickly absorbed by the body. I use whey for my first mealof the day, and my pre and post workout meals.

Casein protein is absorbed at a much slower rate than whey protein. I use casein beforebed, and at times I won't be able to eat for long periods of time.

I use fish and flax oil to get essential fats the foods I'm eating may not contain.

I use caffeine as an energy supplement.

I use HMB to help with muscle recovery.

With First Meal

During The Day

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Caf f e ine

Flax Oil

Fish Oil

Whey Pro t ein

Whey Pro t ein

HMB

Waxy Maize

Casein Pro t ein

Pre Workout

Post Workout

Before Bed

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Scott Dorn's Personal PhilosophyNutritionRegardless of your fitness goals, it's critical to take the time to educate yourself on propernutrition. Nutrition is a major part of every human beings life. Anything done as frequently asconsuming food should be understood on a higher level. Take a bit of time to learn whatyou're eating; after all you are what you eat.

I would recommend checking out one of the many documentaries on the current foodindustry and its future. I personally like to stick to natural, non-processed foods. After makingthe switch to high quality foods, I have yet to find a person who has had regret other thanwishing they had made the switch sooner.

Don't get me wrong, creating a quality nutrition plan that works for you is no easy task.However, it's an essential part to any successful exercise program. I eat 6-8 small mealsspaced between 2.5-3.5 hours throughout the day. Each meal contains a protein,carbohydrate and fat source.

The ratios of each are determined by body weight and goals at that time. There is plenty ofdebate on the correct ratios for each, but I keep protein between 1-1.5 grams per pound ofbody weight, carbohydrates are typically between 0.8-1.8 grams per pound of body weight,and fats are roughly between 0.2-0.35 grams per pound of body weight.

I like to incorporate carbohydrate cycling in my nutrition plan. If I'm in a muscle buildingphase I lower my protein and fat amounts and increase my carbohydrate amounts. I then dofive high carbohydrate days and two reduced carbohydrate days, ideally keeping reducedcarbohydrate days to non- training days.

When I am in a dieting or cutting phase, I increase my protein and fat sources and lower mycarbohydrate sources. I then do five low carbohydrate days and two high carbohydrate days.

There is one way to determine what ratio works best for you and that is by using trial anderror. Determine your goal, track your nutrients and adjust them based upon the results.

Yes, it can be mind boggling at first, but like anything the more you do it the easier itbecomes.

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Protein SourcesChickenVenisonLean beefFishEggsCottage cheese

Carbohydrate SourcesOatmealYamsBananasWhole wheat riceWhole wheat breadsWhole wheat pastasWhole wheat flourFruitsVegetables

Fat SourcesFish OilFlax OilOlive oilNuts

TrainingMy training strategy is based around the theory of progressive overload. Simply put,progressive overload is the theory that in order to force a muscle to grow you need tocontinually increase the level of stress placed upon the muscle each workout.

If the level of stress is not increased, your muscles will not grow. Increasing the level ofstress placed on the muscle can be accomplished in several ways. Below are some of myfavorite ways to increase stress levels.

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Lift a greater amount of weight for an equal number of repetitionsLift the same amount of weight for more repetitionsLift a greater amount of weight for more repetitionsDecreasing rest periods between setsPartial repsNegative repsSupersetsDrop SetsThe cheating methodThe one and half methodThe platoon systemThe flushing methodThe rest pause method

All of my workouts are structured around a combination of the priority principal and theisolation principal. I prefer to work muscle groups that are lagging, or that are of higherpriority earlier in the week. I train one muscle group each day, with the exception of legworkouts.

I find this allows me to focus my effort; getting the most from each workout. Each workoutstarts with a compound exercise in order to utilize the maximum amount of strength while themuscle is strongest.

Then I pick an isolation exercise to hit each head of that muscle. I feel it's vital to target eachhead of each muscle group in order to fully develop the muscle.

SupplementationMy supplement philosophy is very simple. I use supplements to fill in any gaps that wholefoods leave or to replace whole foods when life doesn't allow me to use them.

I explain what supplements I use and how I use them in the above sections.

Recommended SeriesLayne Norton Peak Week

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Body S tatsht: 5'9"wt: 17 0.5 lbsb f: 17 .9%

rajeshbhargavaiHello Scott, i am trying to cut down and your programsounds very promis ing..I am vegan so do not eat meat oregg.. any idea what e lse can I take inplace of meat/chickenand what should be portion s ize?

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Re p Po we r: 10 Please-2 reply.

Art icle Ra t ed: 10Jan 24 , 2012 11:40am | report

Re p Po we r: 180630

Body S tatsht: 5'7 "wt: 17 5 lbsb f: 28.5%

HotMixedRajes doesn't sound like a vegan type of program, look forsomething e lse buddy.Mar 10, 2012 10:37pm | report

Re p Po we r: 10

Body S tatsht: 5'11"wt: 201.2 lbs

Mackeh13Rajes I'm personally vegetarian not vegan but i found agood way of getting the prote in was a higher level ofse lect prote in bars ( vegan ones do exis t), vegan prote inshakes , beans , and tofu. Not sure if you have tried theseas a replacement with the program, but I am and I havefound I'm getting good results !Mar 12, 2012 1:56pm | report

Re p Po we r: 10

Body S tatsht: 5'9"wt: 165.6 lbsb f: 12.9%

SimplyShreddedJAwesome article ! I be lieve you are the phys ique I wouldpick.Mar 15, 2012 10:21am | report

jazibhi PDFmyURL.com

Re p Po we r: 10

Body S tatsht: 5'10"wt: 180 lbs

I want to ask about me bicep and tricep.my arm is healthy.iwant a cut in bicep and tricep.please guide me.Mar 18, 2012 3:03am | report

Re p Po we r: 10

Body S tatsht: 5'11"wt: 216.37 lbsb f: 26.8%

LoreZyraExcellent advice . I'll be checking this out for my own life -changing goals .Apr 4 , 2012 9:11pm | report

Re p Po we r: 10

Body S tatsht: 5'5"wt: 144 lbsb f: 5.0%

Koogler94Long should res ts ' be?And bi/tri fo llowed bi ches t? Where the recovery for my tri'sApr 9, 2012 7:40pm | report

Re p Po we r: 10

Body S tatsht: 5'6"wt: 155 lbsb f: 10.0%

jpaulb23Jus t s tarted this cutting program this week. I thinks it's agreat work out plan so I jus t want to give it a try.Apr 13, 2012 3:25pm | report

Body S tatsht: 5'10"wt: 180 lbsb f: 11.0%

reif fensteinExcuse me, but how come the calorie amount be way over2000 when cutting? Please replay, greetings fromDENMARK

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Re p Po we r: 3052024 May 5, 2012 11:01am | report

Re p Po we r: 10

Body S tatsht: 6'6"wt: 205 lbsb f: 15.0%

speedstikkkI am looking at s tarting your program... I work 8am-3pmduring the week... My plan is to wake up and have meal onebefore a 40 minute s trong walk with my dog before work.Should I eat after the walk/before work? I will not do myworkout sess ion until around 4 or so in the afternoon...Will I s till eat all of those meals throughout the day, even IfI am s itting bas ically all day for my job? Any help would begreat. Thank you!May 7, 2012 12:11pm | report

Re p Po we r: 10

Body S tatsht: 6'2"wt: 216 lbsb f: 24.9%

LocheartCould someone e laborate on the 'Varying Degrees ' for thedumbbell flyes on day two?Is this concerning weight, reps , or degrees of he ightperhaps?Thanks in advance.May 8, 2012 10:57am | report

Re p Po we r: 13891

Body S tatsht: 5'6"wt: 165 lbsb f: 15.0%

juniorsoI wanna try this but do I actually need that many calories ,s ince I'm only 5'6"? I don't think I ever even eat that muchin a day.May 18, 2012 1:02pm | report

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Re p Po we r: 10

Body S tatsht: 6'0"wt: 181 lbsb f: 13.0%

huntboy3Is there a s imple difference between a cutting and massgaining program? Is it jus t all about the diet? or do you alsotend to do more reps in a cutting program? Any clarificationwill he lpMay 22, 2012 7:27pm | report

Re p Po we r: 10

Body S tatsht: 6'3"wt: 210 lbsb f: 15.0%

mrtbone99Im not an expert but from what I have learned it isusually about the diet. Balancing the calories andgetting a specific amount of prote in, carbs , and fatJul 5, 2012 7:45pm | report

Re p Po we r: 10

Body S tatsht: 5'10"wt: 17 4 lbs

QwayneOGCshould i do more cardio if i wanna get a fas ter result? i mean i wanna get the beach body ready by july, is thateven poss ible?Jun 6, 2012 5:19pm | report

Re p Po we r: 10

Body S tatsht: 5'11"wt: 201.4 lbsb f: 17 .0%

damididitI can do the supplements ,no problem, but these meals area WHOPPING 3000 calories combined. I am on a s trict1880 calorie diet per my phys ician and weight loss goal.Will I get the same/s imilar results by s ticking with mycurrent diet and adding the supplements at the ir respectedtimes sugges ted above?Aug 20, 2012 1:34pm | report

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Re p Po we r: 10

Body S tatsht: 5'10"wt: 17 3.5 lbsb f: 9.8%

BenjaminVPCutting with almos t 3000 calories and 300 carbs ... Is that atypo?Oct 7, 2012 10:22am | report

Re p Po we r: 10

Body S tatsht: 5'6"wt: 205 lbsb f: 30.0%

peteyworkoutHey Scott do you recommend this workout to somebodywho's 5'6, 205 lbs and 30% bodyfat my goal is to clearlylose weight like me?Oct 12, 2012 6:24pm | report

Re p Po we r: 10

Body S tatsht: 5'11"wt: 190 lbsb f: 12.1%

dbinatlI want to s tart this program. Can you give me an alternativeto the s tiff legged dead lift? I've got a lower back injury,and have been told that's the one move that will re -injureme.Nov 20, 2012 9:24pm | report

Re p Po we r: 10

Body S tatswt: 198 lbs

hadiabdul204How many meals should you have per day ?Nov 27, 2012 4 :35am | report

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Re p Po we r: 10

Body S tatsht: 6'2"wt: 280 lbsb f: 25.0%

crusader61great looking programDec 3, 2012 4 :15pm | report

Re p Po we r: -12206

Body S tatsht: 5'11"wt: 167 .55 lbsb f: 9.5%

wallermaThanks for the program, looks great hope to get s tartedtoday.Jan 9, 2013 10:08am | report

Re p Po we r: -12206

Body S tatsht: 5'11"wt: 167 .55 lbsb f: 9.5%

wallermaThanks for the program, looks great hope to get s tartedtoday.ill le t you know how it goes .Jan 9, 2013 10:08am | report

Re p Po we r: -12206

Body S tatsht: 5'11"wt: 167 .55 lbsb f: 9.5%

wallermaThanks for the program, looks great hope to get s tartedtoday.ill le t you know how it goes .Jan 9, 2013 10:09am | report

wallermaThanks for the program, looks great hope to get s tarted

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Re p Po we r: -12206

Body S tatsht: 5'11"wt: 167 .55 lbsb f: 9.5%

Thanks for the program, looks great hope to get s tartedtoday.ill le t you know how it goes .Jan 9, 2013 10:09am | report

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