Post on 03-Apr-2018
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ROAD TO REDEMPTI
MY COMP TRAINING, NUTRI
AND SUPPLEMPREPARATION FOR
2013 OLYMP“
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ou’re probably wondering
where I’ve been and what I’ve been
doing, but wonder no more because
I’M BACK!! Laying low has allowed
me to take some time and evaluate
what comes next. And as I’m 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 ront and center.
This time o has given me the opportunity to
develop a game plan that best suits me and all
o the people who have supported me over the
years. I’ve been doing this a long time, and I
ain’t going anywhere.
I’m 100% healed and ready to get
back on that stage at the 2013
Olympia and kick some ass! I’ve
made history once being the rst
ever to win back the Mr. O title
in 2009, and I’m ready to shock
the bodybuilding world again. I’ve
always been the underdog, but i
anyone can take the title back a
second time, I’m the man - thanks
to the support o my ans who have
been with me since the beginning.
I want to reach out to all o you
and show the inner workings o
how I do what I do best without
sugarcoating it. This manual is
my way o 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 o my mobile
mansion tour. Who knows...maybe I’ll
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,
I’m able to make all this
happen.
RECAPTURINGTHE TITLE
PHOTOGRAPHERS: JASON ELLIS AND PER BERNAL
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2 Chainz ft. Drake: No Lie
Kanye West: All O The Lights
Drake: Crew Love
Rick Ross: I’ma Boss
French Montana ft. Rick Ross,Lil Wayne, Drake: Pop That
Linkin Park: Crawling
JAY-Z: Big Pimpin’
Tupac & Dr. Dre: Caliornia Love
Linkin Park: Papercut
The Offspring: Come Out and Play (Keep ’Em Separated)
Pantera: Walk
JAY’S PLAYLIST THE
REGIMENROAD to
OLYMPIA
T R A IN IN G
When I step back on the Olympia stage, I don’t just want to just equal my size and
conditioning rom my last Olympia win, I want to bring the best physique ever. You’re
going to see a bigger and leaner Jay Cutler than you’ve ever seen beore! Mark my
words, I will once again dominate the proessional bodybuilding stage. Every workout,
rom here until next September has been careully planned out to maximize muscle
growth and denition. I have to push mysel harder than ever beore.
Music motivates me to get the best workout
possible, to keep me going even when I eel out
o gas. Ever eel like you’re sl owing 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 o your
adrenalin-boosting tunes to your
workout and see the dierence
it makes. Check out my top 10
workout songs.
PLEASE NOTE: All readers are advised to consult their physicianbeore beginning any exercise and nutrition program. BPI andthe contributors do not accept any responsibility or injurysustained as a result o ollowing the advice or suggestionscontained within the content o this manual.
†Whencombinedwitha properexerciseandnutritionreindependent3rdpartyinvivoand /or invitromodelscie
*ThESESTATEMENTS hAvENOT bEENEvALuATEThESEPRODucTS ARENOT INTENDEDTO DIAgNO
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MASS BUILDING MEAL PLANN U T R I T I O N & S U P P L E M E N T S
M E A L 1
20 E Wites
2 Wole Es
3 paks o grits
2 piees o Eikiel Toast
8 o Orane Jie
1 apsle REAL TEST™
M E A L 2
10 o ciken
2 ps o Rie
M E A L 3
10 o bee
2 ps o Rie
PRE-WORKOuT1 soop PUMP-HD™
M E A L 4
10 o ciken
2 ps Rie
100 ram car Drink
1 soop CHAIN ™
etween meals 3 & 4
M E A L 5
(varios Ssi /Sasimi)
Tna, Salmon 10 piees
1 p Rie
Salad
1 soop BUILD-HD ™
M E
15 E
1 ta
Almo
R8 R O A D T O O L Y M P I A
Sine m injr, I wasn’t eatin or trainin. Now I’m back
doing what I love to do. I’m in the gym and eating six meals a day
during MASS BUILDING and seven meals during P RE-CONTEST
prep. I eel great, with no restraints rom my bicep
injury. But, every day is a progression. I’m
reocused and excited to get back to
the ground roots that got me to the
top. You can bet the bank I’ll be
back on the Olympia Stage in
2013. Buy your tickets now!
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THE REGIMEN
ROAD to
OLYMPIA
T R A IN IN G
TRAINING DAY 1:chEST
EXERCISE SETS REPS
INCLINE 3 10HAMMER PRESS
FLAT bENCH 3 10
FLYES 3 10
dIPS 3 10
dUMbELL PULLOVER 3 10
CALF RAISES 3 10(Each Staning & Seate)
TRAINING LOG:
EXERCISE
INCLINEHAMMER PRESS
FLAT bENCH
FLYES
dIPS
dUMbELL PULLOVER
CALF RAISES(Each Staning & Seate)
CHESTROAD to
OLYMPIA
T R A IN IN G
AS bIg AS My chEST IS TODAy, ThIS WASN’T ALWAyS ThE cASE.WhEN I WAS yOuNgER, My chEST WAS My WORST bODy PART.
EvEN TODAy IT’S STILL ThE bODy PART ThAT I WORK ThE hARDESTAT. My ShOuLDERS ARE ENORMOuS AND quIcK TO TAKE OvER ON
R O10 R O A D T O O L Y M P I A
ANy PRESSINg MOTIONS FOR My chEST. WhEN TRAININg chEST DON’T WORRy AbOuT hOWMuch 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 yOu’RE JuSTThROWINg AROuND A LOT OF WEIghT IT DOESN’T MEAN JAcK.
10 REPS WEIGHT
SET 1
10 REPS WEIGHT
SET 2
10 REPS WEIGHT
SET 3
180 Lbs.
225 Lbs.
BODYWT.280to
300Lbs.
JAY’S WT. JAY’S WT.
65 Lbs.
100 Lbs.
250 Lbs.
JAY’S WT.
270 Lbs.
315 Lbs.
75 Lbs.
100 Lbs. 100 Lbs.
BODYWT.280to
300Lbs.
BODYWT.280to
300Lbs.
360 Lbs.
315 Lbs.
85 Lbs.
300 Lbs. 350 Lbs.
90 Lbs. 135 Lbs. 180 Lbs.
“To out
s
w1
20 m hit
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TRAINING DAY 2:ARMS
EXERCISE SETS REPS
ROPE PRESS 3 10dOWNS
dIPS 3 10
FRENCH PRESS 3 10
CLOSE GRIP 3 10bENCH PRESS
STRAIGHT bAR 3 10PUSHdOWNS
bARbELL CURL 3 10
PREACHER CURL 3 10
ALTERNATE dUMbbELL 3 10
HAMMER CURLS 3 10
REVERSE FOREARM CURLS 3 10
TRAINING LOG:
EXERCISE
ROPE PRESSdOWNS
dIPS
FRENCH PRESS
CLOSE GRIPbENCH PRESS
STRAIGHT bARPUSHdOWNS
bARbELL CURL
PREACHER CURL
ALTERNATE dUMbbELL
HAMMER CURLS
REVERSE FOREARM CURLS
ARMSROAD to
OLYMPIA
T RA I N I N G
WhAT DOES EvERyONE WANT? MASSIvE ARMS! ARMS AR E EvERyONE’S FAvORITE MuScLE.WhEN
TRAININg yOuR ARMS,yOu WANT TO gET gOOD FuLL RANgE OF MOTION. DON’T 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.14 R O A D T O O L Y M P I A R
10 REPS WEIGHT
SET 1
100 Lbs.
65 Lbs.
BODYWT.280to
300Lbs.
185 Lbs.
120 Lbs.
J AY ’S W T. 1 0 R EP S W EI GH T
SET 2
130 Lbs.
85 Lbs.
BODYWT.280to
300Lbs.
225 Lbs.
150 Lbs.
J AY ’S W T. 1 0 R EP S W EI GH T
SET 3
150 Lbs.
105 Lbs.
BODYWT.280to
300Lbs.
245 Lbs.
180 Lbs.
95 Lbs.
45 Lbs.
65 Lbs.
85 Lbs.
115 Lbs.
55 Lbs.
65 Lbs.
105 Lbs.
135 Lbs.
85 Lbs. 105 Lbs. 125 Lbs.
65 Lbs.
65 Lbs.
105 Lbs.
JAY’S WT.
buILD-hD™
this nature th
to enha
muscle mass
loading, no s
just one sco
“ Thequal ess supp
BUILD most
creatin
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EXERCISE
REVERSE GRIP PULL
dOWNS
ONE ARM dUMbELL ROWS
T bAR ROWS
bENT OVER bARbELL ROWS
SEATEd CAbLE ROWS
dEAdLIFTS(Every other week)
HYPER ExTENSIONS
BACK ROAD to
OLYMPIA
T RA I N I N G
TRAINING LOG: TRAINING DAY 3:bAcK
EXERCISE SETS REPS
REVERSE GRIP PULL dOWNS 4 10
ONE ARM dUMbbELL ROWS 4 10
T bAR ROWS 4 10
bENT OVER bARbELL ROWS 3 10
SEATEd CAbLE ROWS 3 10
dEAdLIFTS 4 10(Every other week a 4 sets)
HYPER ExTENSIONS 3 10
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 F OcuS ON ThE LATSAND IgNORE ThE REST. A gOOD cOMPLETE bAcK ROuTINE WILL ADD A L OT 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 WORK OuT bEcAuSE ThE
ShEER vOLuME OF WORK PERFORMED WILL PRObAbLy WEAR OuT yOuR gRIP LONg bEFORE yOu’vE FINISh ThE WORKOuT.
R16 R O A D T O O L Y M P I A
10 REPS WEIGHT
SET 1
200 Lbs.
135 Lbs.
225 Lbs.
250 Lbs.
JAY’S WT. 10 REPS WEIGHT
SET 2
220 Lbs.
180 Lbs.
315 Lbs.
250 Lbs.
JAY’S WT. 10 REPS WEIGHT
SET 3
250 Lbs.
225 Lbs.
365 Lbs.
275 Lbs.
JAY’S WT. 10 REPS WEIGHT
SET 4
300 Lbs.
100 Lbs. 140 Lbs. 160 Lbs. 180 Lbs.
270 Lbs.
JAY’S WT.
225 Lbs. 315 Lbs. 315 Lbs.
130 Lbs. 150 Lbs. 150 Lbs.
leve th
RE m
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TRAINING DAY 4:ShOuLDERS
EXERCISE SETS REPS
SEATEd SIdE 6 10LATERALS
dUMbbELL PRESSES 4 10
FRONT RAISES 3 10WITH bARbELL
bEHINd THE bACK 3 10CAbLE LATERALS
REAR dUMbbELL LATERALS 3 10
REAR CAbLE LATERALS 3 10
dUMbbELL SHRUGS 6 10
SHOULDERSROAD to
OLYMPIA
T R A IN IN G
TRAINING LOG:
MASSIvE DELTS ARE A cRITIcAL bODyPART IN ShAPINg A WELL-ROuNDED AND WELL-
PROPORTIONED PhySIquE.IT’S 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.
18 R O A D T O O L Y M P I A
10 RE PS W EI GH T
SET 1
40Lbs.
100Lbs.
55Lbs.
50Lbs.
50Lbs.
JAY’S WT.
100Lbs.
1 0 R EP S W EI GH T
SET 2
45Lbs.
120Lbs.
60Lbs.
JAY’S WT.
125Lbs.
1 0 RE PS W EI GH T
SET 3
50Lbs.
135Lbs.
70Lbs.
JAY’S WT.
150Lbs.
1 0 RE PS W EI GH T
SET 4
55Lbs.
JAY’S WT.
150Lbs.
1 0 RE PS W EIG HT
SET 5
60Lbs.
J AY ’S W T. 1 0 R EP S W EI GH T
SET 6
65Lbs.
120 Lbs. 140 Lbs. 160 Lbs. 160 Lbs. 160 Lbs. 160 Lbs.
JAY’S WT.
55 Lbs. 60 Lbs.
55 Lbs. 55 Lbs.
o
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e always hear the term
“muscle pump” in the
gym an oyuiling magazines, ut
what’s the real eal? The most amous
oyuilers o all time escrie it
as the est eeling you can ever get
in the gym; when your muscles eel
so pumpe that they are aout to
eploe. The veins in your arms are
ulging out o your skin an you walk
out o the gym looking twice as ig
as you i when you walke in. It’s
the stanar y which we measure
the eectiveness or prouctivity
o our workouts. No pump = a
workout. big pump = great workout
an ig muscle growth. This “pump”
that each o us chase is the ultimate
loo inusion into the muscle. So
what causes this “pump”? It’s very
simple actually. It is repeate muscular
IF NITRIC OXIDEPRODUCTS DON’T
WORK, HOW DO I GETTHE PUMP?
activity, such as concentrate an
intense weight training repetitions, that
trigger the oy to open the oogates
o nutrient an oygen rich loo into
the muscle. This in turn equals igger,
uller muscles uring your workout
an ultimately new muscle growth.
So, what i there was something that
you coul take that woul solicit all o
these things? A PUMP PROdUCT THAT
REALLY dOES WORK. The scientifc
evelopment team at bPI SPORTS has
create just such a prouct.
PuMP-hD™ was evelope utilizing
the most well-researche, triale
an teste ingreients proven
to uil muscle an increase
eercise perormance. We’ll tell
you more aout PuMP-hD™ in a
secon, ut frst let’s take a look
at what you’ve een taking…
REALLY? ARGININEAND CITRULLINE?
opeully you haven’t een taking grams an grams o Arginine an
Citrulline waiting or some sort o Nitric Oie ExPLOSION. This stu
isn’t going to o anything or your physique! Not eore your workout,
uring or ater. Even a roken clock is right twice a ay, ut that Nitric Oie
crap won’t even work once a year on a national holiay. U nortunately, Nitric
Oie proucts have ecome synonymous with the wor pump. This is
eactly why the constant eate as to whether or not PUMP proucts have
a place in a TRUE bOdYbUILdERS’ regimen. The answer is o course YES. A
real pump prouct that is, ut we nee to get with the program.
PuMP-hD™ is the perect ol school “NO
SECRETS ON THE PANEL” Muscle builer with
the asolute est o cutting ege moern
science an innovation. PuMP-hD™ contains
the clinically teste orm o bETA-ALANINE,
CarnoSyn®, which has een shown in
grounreaking research to e t he gol
stanar or improving perormance, power,
stamina, an enurance. CarnoSyn® works
as a lactic aci uer, reucing atigue an
increasing eercise capacity. In short it
allows you to train harer an longer. In act,
research shows that each ose o CarnoSyn®
literally uils on the ose eore, an that perormance continues
to increase with ongoing use. PuMP-hD™ also contains
ORNITHINE AKG or its pro-anaolic an anti-cataolic eects,
CREATINE MONOHYdRATE, the most researche muscle
uiling supplement on the planet, LEUCINE, or stimulating
protein synthesis, an a pump an vascularity instigating
profle unlike any other. To complete this lean muscle
uiling ormula we’ve ae an avance ELECTROLYTE
len to rehyrate an reresh or maimal muscle
output. PuMP-hD™ is a moel o perection an the
greatest PRE-WORKOUT ormula ever create. Nothing
has ever een this complete. Nothing has ever
elivere these results.
YOU NEED PUMP-HD™
T R A IN IN G
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TRAINING DAY 5:LEgS
EXERCISE SETS REPS
LYING LEG CURLS 4 10
SEATEd LEG CURLS 3 10
ONE LEG CURLS 3 10
STIFF LEGGEd dEAdS 3 10
LEG ExTENSIONS 2 10
LEG PRESS 4 10
HACK SQUATS 4 10
FRONT SQUATS 4 10
LUNGES 3 10
LEG ExTENSIONS 4 10
TRAINING LOG:
EXERCISE
LYING LEG CURLS
SEATEd LEG CURLS
ONE LEG CURLS
STIFF LEGGEd dEAdS
LEG ExTENSIONS
LEG PRESS
HACK SQUATS
FRONT SQUATS
LUNGES
LEG ExTENSIONS
LEGSROAD to
OLYMPIA
T R A IN IN G
I SEE TOO MANy PEOPLE PuSSyFOOTINg AROuND ON LEg DAyS, OR JuST
cOMPLETELy FORgETTINg ThIS WORKOuT ENTIRELy. TRuLy TEST yOuRSELFON 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 c OMPLETE bODybuILDINg ExPERIENcE.22 R O A D T O O L Y M P I A
10 REPS WEIGHT
SET 1
100Lbs.
100Lbs.
135Lbs.
120Lbs.
100Lbs.
135Lbs.
10PLATES
6PLATES
JAY’S WT. 10 REPS WEIGHT
SET 2
140Lbs.
120Lbs.
185Lbs.
140Lbs.
120Lbs.
225Lbs.
J AY ’S WT. 1 0 R EP S WE IG HT
SET 3
160Lbs.
120Lbs.
225Lbs.
150Lbs.
315Lbs.
J AY ’S WT. 10 RE PS W EIG HT
SET 4
180Lbs.
365Lbs.
JAY’S WT.
12PLATES
14PLATES
16PLATES
12PLATES
10PLATES
8PLATES
120Lbs. 140Lbs. 150 Lbs. 160 Lbs.
th
p
I S e
Th M Ol i i th i l S b l i ill b d b ildi P i
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M E A L 1
20 E Wites
3 paks grits
blak coee
M E A L 2
12 o steak
12 o sweet potato
M E A L 3
16 o fs
1.5 ps rie
M E A L 4
16 o fs
10 o sweet potato
M E A L 5
16 o fs
10 o sweet potato
1 soop o
buILD-hD™
(Neroonitie-
ased creatine
rom bPI SPORTS)
immediatel ater
workot
M E A L 6
16 o fs
1 p rie
M E A L 7
12 o steak
PRE-CONTEST MEAL PLANN U T R I T I O N & S U P P L E M E N T S
DIET TIP Never miss a meal or skip cindispensable ater absolute
1 soop oGO ™ (PerormanePre-workot romExT SPORTS) 15-20mintes prior toworkot.
R
T he Mr. Olympia is the pinnacle, or Superbowl i you will, o bodybuilding. Preparing
or the 2013 Olympia is serious business and I treat it as such. It’s 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 o my regimen as are my training and
nutrition routines. I can’t put just any ol’ supplements in my body. I I want to be the best I
have to use the best. Below are the supplements that I’m currently using to bring the
best physique you’ve ever seen to the Olympia stage. I’m in it to win it! Kill it!
1 soop o CHAIN ™
(Silk Amino Aids/
Msle Reoer rom
ExT Sports) immediatel
ater workot
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26 R O A D T O O L Y M P I A R O A
A person needs quality whole oodsthe same way a car needs gas to run.But that car also needs oil changes,air lter replacements and other netuning, especially i you want your carto out perorm the other cars on theroad. Proper, quality supplementationallows a person the chance toimprove perormance in much thesame way. This is how I treat my
body. I’ve been in this or a long time.I remember my rst national showwas the Teen and Collegiate Nationalsback in 1993.
I’ve seen a lot o nutrition adscome and go, a lot o supplementsand supplement companies makenoise and then vanish aster thanthey appeared. But there are somethings that last -- supplementingwith creatine, amino acids, protein,thermogenics, etc. has helped meinvaluably in the last 20-plus years. And done the same or just about
every bodybuilder I know. I wouldn’tbe where I am today withoutnutritional supplements -- no prowould.
Clearly supplements should never replace food, but every part of lifeneeds supplementation.
*ThESESTATEMENTS hAvENOT bEENEvALuATEDbyThE FOODAND DRug ADMINISTRATION.ThESEPRODucTS ARENOT INTENDEDTO DIAgNOSE,TREAT,cuREOR PREvENT ANyDISEASE.†When combined with aproper exercise and nutrition regimen.Based onearly-stage independent3rdpartyin vivo and / or in vitro modelscientifc research datafndings.
THE
Of P
BUILD MUSCLE AND
RECOVER fASTER†*
PERFORMANcE†*
ENERgy†*
REcOvERy†*
MuScLE†*
STAMINA†*
GO™ is a Building towards through tnothing e
This unbelievable muscle building,strength conditioning, recovery ormulaserves as the standard or the ultimate
athlete. Experience this exact SequencedComposition and Precise Ratio or optimal
pro-anabolic results!
OTHER PRODUCTS
REAL TEST ™
MuScLE gROWTh*†
ANDROgENIc*†
MALE PERFORMANcE*†
INcREASED STRENgTh*†
STIM
APPET
ENER
cNS S
bOOS
I wouldn’t be where I am today without nutritional supplements
-- no pro would.
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this time i have to
get bigger, harder and leaner
“ “
28 R O A D T O O L Y M P I A
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ow that I’m booked
overseas and throughout the US
on my mobile mansion tour, I’ll 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 or
the Olympia in 2013, I need to
start prepping... there’s no time
to lay low now! As I travel city-to-
city, I have a ull kitchen, personal
che and my trainers with me on
the road so I ensure I eat right
and train hard.
Personally, I hate hotels… withmy tour bus, I pretty much havemy own mobile mansion. I canpack the things I need and havethem right there with me as I gorom location to location. I’m ableto eat as i I was at home; I canprep, cook and store all my ood,including my supplements, right
8 R O A D T O O L Y M P I A 30 R O A D T O O L Y M P I A
WHERE’S JAY?ScAN hERE TOSEE JAy’SNExT STOP ONhIS MObILEMANSION TOuR
there with me on the bus. Thisway I’m able to still eat healthyand consistently as I prep or mycomeback.
The tour bus also works as aprivate meeting place while onthe go and, o course, it’s greator resting up so I can train hardduring the day. All o this isn’tpossible when you are fying allthe time going rom airport toairport or traveling in a car. I don’thave to deal with the headacheo delayed fights, renting cars,packing, and unpacking, everyother day.
My mobile mansion is just likeliving in the comort o my ownhome. I try to keep things assimple as possible with zerodistractions while training totake back my title and this is theperect way.
†Whencombinedwitha properexerciseandnutritionre3rdpartyinvivoand /orin vitromodelscientifcresearc
*ThESESTATEMENTS hAvENOT bEENEvALuATEThESEPRODucTS ARENOT INTENDEDTO DIAgNO
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