MM-Cover Model Secrets

7/25/2019 MM-Cover Model Secrets

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Welcome to Cover Model Secrets

Did you ever wonder how guys dial it in, in such a short time frame? You see your buddy,

who looks relatively soft and a week later at the beach hes rock hard! Believe it or not,

its actually not all that difficult and virtually anyone can follow the protocol over the next

few pages and make a significant change to their physical appearance in just 7 days.

So what am I talking about? Well, in the following pages I have outlined my One Week

Out method for dialing it in. This is what I do leading up to a photo shoot or contest to

eliminate subcutaneous water, deplete glycogen stores and enhance my overall physicalappearance. In fact, this works so effectively that it can make dramatic changes even if

youre not exactly shredded on day one.

I will be honest; staying in great shape year-round isnt easy. There are times of the year

where I am asked to be ready for a shoot in just a few short days and I might not be

where I want to be. This method has helped me enhance my look on short notice, so that

I can appear razor sharp at all times.

Do you need to be a fitness model to reap the benefits of this methodology? Absolutely

not! This could help you dial it in for the beach, a wedding, even a summer party where

you know you will be walking around in just a tank for the day. Regardless of your

situation, this can help you make significant changes in a week or less so lets get to it!


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Water Consumption

When attempting to eliminate subcutaneous water, its very important to actually stay

hydrated. Cellular hydration is important for maintaining that full, round look in your

muscle bellies. If you cut water too drastically you will actually end up looking flat and

soft. Follow this protocol to help flush water out while still staying hydrated:

Day 1-4: 2 Gallons of water per day.

Day 5:1.5 Gallons of water.

Day 6:1 Gallon of water. Reduce to sips after 5pm.

Day 7 (Day of Event): Sips as needed depending on appearance.

*Its important to never completely cut water out, as water is important for maintaining a

dry appearance.


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Carbohydrate Depletion Loading

Next, you will want to manipulate your carbohydrate intake over the course of the next 7days to enhance your look. In the beginning of the week, we will taper carbs and

increase exercise to deplete glycogen stores. Then, later in the week we will taper back

on exercise and increase carbohydrate intake to fill out. Follow this protocol for

carbohydrate consumption:

Bodyweight > 200lbs or 90kg

Day 1: 110g Carbs, 220g Protein, 98g Fat

Day 2-4:55g Carbs, 275g Protein, 98g Fat

Day 5:275g Carbs, 165g Protein, 49g Fat



Bodyweight < 200lbs or 90kg

Day 1: 100g Carbs, 175g Protein, 100g Fat

Day 2-4:50g Carbs, 225g Protein, 100g Fat





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Glycogen Depletion TrainingNext up, your training for the week. This will not be a normal week with regards to

training, as your main goal is going to be completely emptying your glycogen stores.

The strategic carbohydrate loading will then re-fill them, so that you can hit your peak

condition.

The workouts themselves will be more of a circuit-based style of training. You will work

multiple muscle groups per day, using moderate weights and higher rep ranges. You

want to work hard, but not to the point of complete exhaustion or failure. Think of theseworkouts as more of a quicker, burnout style of training where your trying to maximum

blood flow to the targeted muscle groups rather than maximum breakdown of the tissue.

Use the following protocol for the week:

Day 1: Lower Body Circuit

Day 2:Biceps, Triceps & Shoulders Circuit

Day 3:Chest & Back Circuit

Day 4:Biceps, Triceps & Shoulders Circuit

Day 5:Chest & Back Circuit

Day 6:OFF

Day 7:Event

Additionally, depending on how you look, you can

add in 45-60 minutes of cardio on Days 1-5.


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Glycogen Depletion Workouts

Lower Body Circuit

Barbell Squats: 15, 15, 15, 15

---superset with---

Box Jumps: 15, 15, 15, 15

Leg Extensions: 15, 15, 15, 15

---superset with---

Leg Press: 15, 15, 15, 15

Leg Curls: 15, 15, 15, 15

---superset with---

Walking Lunges: 15, 15, 15, 15

Cardio

In addition to this workout, perform 45-60 minutes of AM Steady-State cardio (fasted). I

would suggest doing using the Treadmill at a 10% incline or the Stair Master at a

moderate pace.


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Biceps, Triceps Shoulders Circuit

Barbell Military Press: 15, 15, 15, 15

---superset with---

Barbell Curls: 15, 15, 15, 15

---superset with---

Overhead Dumbbell Triceps Extensions: 15, 15, 15, 15

Dumbbell Lateral Raises: 15, 15, 15, 15

---superset with---

Preacher Curls: 15, 15, 15, 15

---superset with---

EZ-Bar Skullcrushers: 15, 15, 15, 15

Dumbbell Arnold Press: 15, 15, 15, 15

---superset with---

Incline Dumbbell Curls: 15, 15, 15, 15

---superset with---

Rope Triceps Extensions: 15, 15, 15, 15

Cardio

In addition to this workout, perform 45-60 minutes of AM Steady-State cardio (fasted). I

would suggest doing using the Treadmill at a 10% incline or the Stair Master at a

moderate pace.


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Chest Back Circuit

Barbell Bench Press: 15, 15, 15, 15

---superset with---

Lat Pulldowns: 15, 15, 15, 15

Dumbbell Incline Press: 15, 15, 15, 15

---superset with---Single-Arm Dumbbell Rows: 15, 15, 15, 15

Decline Dumbbell Flyes: 15, 15, 15, 15

---superset with---

Seated Cable Rows: 15, 15, 15, 15

Cardio

In addition to this workout, perform 45-60 minutes of AM Steady-State cardio (fasted). Iwould suggest doing using the Treadmill at a 10% incline or the Stair Master at a

moderate pace.


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Rest Recovery

One of the most important factors of this week leading up to an event is rest. You will be

putting your body through a crazy regimen over the course of a week, so its important

to take precautions and allow yourself to recover. This means doing everything in your

power to keep your body running at 100%, even if youre pushing the limits physically.

Here are some keys practices I use to stay rested during Peak Week:

Get at least 8 hours of sleep per night during this week. You are doing excessive

training and cardio, while depleting nutritionally. If you dont get ample rest

during this week, you could set yourself up for injury.

Consider getting a deep tissue massage earlier in the week to help release

tension, promote relaxation and alleviate unwanted stress.

Be sure to take a full day of rest prior to the day of the event. This will help

replenish energy levels and prime your body for the absolute best look the

following day.


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Sodium

In addition to the training, diet and water manipulation, you can also play with sodium

intake throughout the week to further enhance your appearance. However, I would only

manipulate sodium intake if you are


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Taking The Perfect After Photo

You have worked incredibly hard leading up to this week and of course during this week,

so its important to display your hard work in the best way possible! Regardless of the

event you are prepping for, you will want to have a photo on the day of the event to

showcase your physique. The last thing you want to do is bring a great physique to the

day of the event and leave with no proof do to poor photos and execution (been there).

Here are some tips for nailing that perfect after photo:

Make sure to show up tanned on the day of the event. A darker complexion will

accentuate all of the cuts and lines that you have worked hard for. If you dont

want to jump into a tanning bed, simply get a spray tan to help bring out every

last bit of definition.

Be sure to remove all visible body hair. This may sound a bit odd if you have

never shaved, but it makes a HUGE difference in bringing out all of the definition.

Pump up before the event or shoot. Lifting some lift weights to get the blow

flowing is always a good idea before displaying your work. Remember, you didnt

work out the day before, so you may be a little flat, but nothing a few quick sets

cant fix.

Practice posing or flexing prior to the day of the event. Even if you arent

preparing for a photo shoot or competition, its important to practice keeping

things tight before the day of the event. Practice keeping the abs tight and

holding them tight for long lengths of time and be sure to stand/walk with proper

posture. The little things go a long way!


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Supplementation with Dandelion Root

Finally, after you have everything else in place, I would recommend supplementing with

a natural diuretic such as Dandelion Root for the duration of the week. Dandelion Root

has a high concentration of vitamins and minerals that have been proven to promote

normal digestion, regularity and blood circulation.

In addition, it is also quite effective as a natural

diuretic meaning it helps the body shed excess

water. I would use Dandelion Root as follows:

Day 1: 1,000mg x 1 per day

Day 2: 1,000mg x 2 per day

Day 3-7:1,000mg x 3 per day

Conclusion

Taking all of these things into account meticulously for a 7-Day period will result in a

dramatic change to your physical appearance. However, I would only recommend using

this method when it is absolutely needed, as it does put a good bit of stress on the

body. Enjoy these Cover Model Secrets and let me know what you think!

MM-Cover Model Secrets

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