1 Getting Cut

How to Lose Your Body Fat and Get Your Best Body Ever

“Man! How did you get so lean?”

“How do I get abs like that?”

“Tell me how I can get ripped like you.”

“What do I eat to look like you do?”

“You’re in your 40s? No way!”

These are the kinds of statements we hear on a daily basis. When you look like you’re in shape, people notice. They usually want to know more about how we got this way—and how we stay this way!

Both of us are in the public eye. Because we’re recognizable, you’d be surprised at how many men and women hit us up at the gym, on set, at the grocery store, even in public restrooms with all kinds of questions about dieting, losing weight, exercising, you name it… It seems like everyone wants to know what our secret is.

That’s why we decided to write this book. We know that with the right diet and exercise plan, you can radically change your body—in just 12 weeks. If you’ve put on weight over the years, that means getting your old body back. If you’ve never felt good about how you look, that means building a better body than you’ve ever had before!

Maybe you’re already working out, but you want to get the kind of body that people notice—the kind of body that inspires them to ask you for your secret! Maybe you’ve tried to lose weight or get in shape before, and failed. If that’s you, you’re not alone. Don’t beat yourself up and don’t feel discouraged. You probably fell for an unrealistic program or a fad that had no basis in science. Our plan is based on the latest research and scientific studies, coupled with our experience about what kind of diet and exercise plan produces the most dramatic results. That’s The Cut. And it works.

Is it really that simple? Well, yeah. That doesn’t mean it’s easy. We’re not going to coddle you. As a pair of alpha males, that’s not our style! You’ve got to have the discipline to follow the program. There’s no such thing as a magic pill or shortcut that will give you results.

Our attitude is that if you say you’re ready, then you’re ready all the way—no BS. If that’s you, and you’re ready to do the work, we’ll give you the blueprint to follow. Your job is to put in the time and the effort and follow that blueprint.

Tired of diet plans not working for you? That’s a big reason clients hire me—because I know how to help people get results. As a body transformation specialist, it’s my job to help you reach your genetic potential.

I’ve worked with thousands of people—ranging from Hollywood actors and celebrities to everyday people just like you—to help them lose weight and keep it off. My clients have included all body types, including those who have never been able to change their bodies before. When they put in the work, and follow my plan, they get results.

I promise if you give me 12 weeks of your life, you’ll emerge a leaner, stronger, all-around more confident version of you. That’s the power of The Cut—and my promise to you.

You’ll see real-life examples in this book, and if you want to see more, check out TheCutBook.com.

YOUR AGE IS WORKING AGAINST YOU

So how’d you get where you’re at? Are you like Morris and let your healthy habits slide for a while? Or have you been struggling with your weight for years? If you’re honest with yourself, you probably know that you’re eating the wrong foods or eating too much overall. And are you really getting after it in the gym… or do you always promise yourself you’ll work out and eat right… you know, tomorrow?

While you probably know that your diet and lifestyle aren’t as healthy as they could be, there’s one more sneaky culprit that may be tipping the scale—your age. If you’re over the age of 25, like we are (Morris is 48 and Obi is 41), then your body is working against you. After your mid-20s, your metabolism drops—by 3 to 5 percent each decade.

Slower metabolism = fewer calories burned = more body fat.

If you keep eating the way you did in your 20s, by the time you hit your 40s—or even before—it’s easy to pack at least 10 pounds of extra fat on your body. Probably more! That’s why most people gain weight as they age. That’s what happens when your metabolism slows down, but it can be reversed. In chapter 3, you’ll learn about how to jump-start your metabolism and keep it fired up regardless of how old you are. For now, though, let’s talk about what makes our program so effective—and unique.

HOW THE CUT IS DIFFERENT

There’s no shortage of diet and workout books out there. (If you’re like most of the clients that Obi works with, you’ve probably tried a number of them yourself!) So why create another?

Because The Cut works in the way the others don’t. Give us 12 weeks, and you’ll shed body fat and increase lean muscle for an overall longer, more toned, healthier look.

Hey, we know you’ve probably tried to lose weight in the past. But this program isn’t like other programs. These factors set The Cut apart from the rest:

It’s simple to follow. Forget diets that insist you consume special shakes or prepackaged meals, or require you to eat five or six times a day. Some even ask you to follow a liquid diet for a period of time. You’ll eat real food—nutritious, filling food—on our program, with most of your calories coming from vegetables, lean protein, fruit, healthy fats, and whole grains.

It’s based on the 80/20 rule. Most strict diets fail because they force you to follow the same rigid rules day after day. If you have one off day or choose to indulge for a special occasion, you’ve fallen off the program. But The Cut uses the 80/20 diet formula, which means you’ll eat healthy and clean 80 percent of the time, indulging in not-so-healthy or cheat meals the other 20 percent of the time. This makes it easier to stick with the diet part of the program—and easier to make a healthy diet like The Cut fit into the real world. After all, what fun is life without the occasional celebration or treat?

It’s designed to blast through plateaus. On most plans you lose weight quickly for a period of time, then—just when you start to feel like the program is really working—bam, you hit a wall. All of a sudden the number on the scale won’t budge. The Cut is designed to outsmart your metabolism so that you don’t plateau. Yes, you’ll lose weight fast during the first three or four weeks on The Cut—but you won’t plateau. That’s because the Cut program adjusts your daily caloric goal every four weeks to take your new, lower weight into account and to keep the pounds falling off. At the same time, the program is designed to help you build lean muscle from the beginning, which means you burn more calories even as you lose weight (more on how this works in chapter 3). You avoid the dreaded diet plateau where your scale gets stuck for weeks—you’ll hit your goal weight more quickly, and you won’t get frustrated or lose motivation on the way.

It’s balanced. Ever tried a low-carb or low-fat diet? The rationale behind them is that eliminating a macronutrient like carbs or fat encourages weight loss. (Calories from food come from three macronutrients—carbohydrates, protein, and fat, which we’ll explain more here.) Sure, those diets work in the short term, but they’re impossible to stick with over time, and even worse, they may be imbalanced so you aren’t getting all the nutrients you need. Our program is based on consuming the right balance of carbs, protein, and fat, so you won’t have to limit or restrict any of the three macronutrients. That means the program is easier to follow, especially over the long term—and that it’s a healthier and more balanced approach to weight loss.

It’s customized to you. This isn’t a one-size-fits-all program like many other diets. The number of calories you’ll consume depends on your current body weight, and the exercise program is dependent on your current fitness level. Beginners will start doing a more moderate program of strength training and cardio three days a week, while intermediate and advanced exercisers will train more often. Because you can tailor the program to your body and your needs, it will work that much more effectively.

It’s designed to build lean muscle. Many diets focus on food and forget about (or downplay) exercise. That’s a huge problem because if you lose weight without exercising, you tend to lose the muscle that keeps your metabolism fired up. That means your metabolism drops, and you need fewer calories than you did before, which often makes for a rebound weight gain. The Cut is based on the latest exercise science and what Obi’s learned firsthand training thousands of people. It includes the right amount of exercise in the right order—you’ll do weight training first, followed by cardio, which will help you build more lean muscle. Research also shows that this type of exercise helps you maintain your lower, healthier weight after losing extra fat.

It’s the right level of intensity. Our interval-based cardio workouts mean you burn more calories during the workout—and more afterward as well. Unlike some exercise programs that focus on volume or amount of exercise, our program will have you exercising for shorter periods but at higher intensity—for more results in less time!

It’s based on your lifestyle. Do you hate the idea of joining a gym? Or do you travel a lot, so you need flexibility in how to get a workout in? If so, this program is designed with you in mind! You’ll find exercise moves you can do at home using your body weight or dumbbells. If you’d rather work out at the gym or health club, you’ll find moves that use gym machines and other equipment. Or maybe you want to do both, depending on the day. We’ve made it easy to fit the plan into your life.

It’s not a deprivation diet—you’ll get sufficient calories and nutrients. In order to lose weight, you have to burn more calories than you consume. But too many programs are far too restrictive, which will have you cheating (or quitting) in no time! Our program is different. Because the number of calories you’ll consume is determined by your starting body weight, you won’t starve. The Cut is based on reasonable caloric restriction, which prevents your metabolism from plummeting. It also means you won’t suffer from hunger pangs all day—you’ll feel satisfied on the healthy foods The Cut contains.

As an actor, I depend on how I look for part of my livelihood. That doesn’t mean it’s always easy for me to look the part. One of the challenges of being on set is that there’s a constant flow of food. When we get to work, the caterers are there and they’ll make anything we want for breakfast—sausages, omelets, French toast, pancakes, whatever we desire. After that, the craft service table will have all the muffins and pastries and doughnuts you can imagine.

A couple of hours after breakfast they’ll bring something out like quesadillas for a snack, followed by lunch. Then as soon as lunch is over they put out even more fresh Danishes and other baked goods… and then dinner! We often work 12-, 13-, and 14-hour days, and we’re always surrounded by food. In other words, we work long hours and are offered just about every food temptation under the sun.

There’s a saying that actors get fat on set. You can see why! Being on set is one of my biggest diet challenges.

Name: Jeffrey Smith

Age: 36

Location: Fuquay-Varina, North Carolina

Occupation: Plumber

Height: 6'1"

Starting weight: 236 pounds

Ending weight: 196 pounds

I’ve wanted to lose weight for the last five or six years. When I joined a gym in 2009, I lost about 20 pounds in a six-month period, then I stopped going—and gained all that weight back plus some more.

I had a long conversation with my wife after I decided to do The Cut—we mutually agreed that I had to give this 110 percent, so I made sure that every day, no matter what, I made the time to go to the gym. She supported me all the way, which made it easier.

The first couple of weeks, the diet was a nightmare for me, though! I couldn’t eat fast food or junk food. No cheese, no milk, and no chocolate. But I stayed committed and focused on my goal. I got used to the diet after the first three weeks or so, when I got all that sugar and other bad stuff out of my system and off my mind. Once you get used to your new routine, it comes naturally.

My wife noticed a change in my body about a month into the program—she said I was getting leaner and my arms were toning nicely. I noticed the changes when I first started seeing my two abs about seven weeks in. I haven’t seen abs on my body in 20 years! I also love to notice my arms filling up my V-neck T-shirts.

I feel like I’m 18 years old again. I feel great. I honestly believe this program helped save my life. I’ve added 20 years to my life living this new lifestyle—no doubt in my mind!

Now working out is just like the diet—it’s just a natural part of my daily lifestyle… and my whole family now goes to the gym each night. My wife has started working out, and my kids enjoy the basketball courts and cardio deck. Exercise is a family activity now and we all love it!

This program is tremendous; if I can do it, anyone can! Take responsibility for your actions and the choices you’ve made in your life, make a 110 percent commitment to this program, and just do it. I’m the father of six children; work 50 to 60-plus hours per week; and have had double disk back surgery… If I can do this, anyone can. Just commit to it and own it! The Cut gives you every tool you need to be successful. All you have to do is follow the diet, follow the workouts, and give it your best!

GET READY TO GET CUT

You’re probably thinking, Okay, guys, this sounds great, but what exactly does the program look like? It’s simple but phenomenally effective. The diet is a healthy, calorically appropriate plan that is based on your starting body weight and guaranteed to help you smash through weight loss plateaus. We’ve designed the exercise part of the program to help you burn more calories both during and after your workouts, and build the lean muscle that will rev your metabolism at all times of day.

Curious about how many calories you’ll consume? Here’s a snapshot:

MEN:

Starting Weight: 220+ pounds

Starting Daily Caloric Intake: 2,200 to 2,250 calories

Starting Weight: 180–219 pounds

Starting Daily Caloric Intake: 2,000 to 2,050 calories

Starting Weight: 160–179 pounds

Starting Daily Caloric Intake: 1,800 to 1,850 calories

Starting Weight: Under 160 pounds

Starting Daily Caloric Intake: 1,600 to 1,650 calories

WOMEN:

Starting Weight: 220+ pounds

Starting Daily Caloric Intake: 1,700 to 1,750 calories

Starting Weight: 180–219 pounds

Starting Daily Caloric Intake: 1,600 to 1,650 calories

Starting Weight: 160–179 pounds

Starting Daily Caloric Intake: 1,500 to 1,550 calories

Starting Weight: 140–159 pounds

Starting Daily Caloric Intake: 1,400 to 1,450 calories

Starting Weight: Under 140 pounds

Starting Daily Caloric Intake: 1,300 to 1,350 calories

WHAT ABOUT THE WORKOUT?

Wondering about the workout part of the program? You’ll learn more about it in chapters 7 through 14, but here’s a sneak peek:

Beginning exercisers. Don’t know your delts from your pecs? You know there’s a gym nearby your home or office—but you’ve never actually set foot in it? Or has it been so long since you worked out that your sneakers have gathered dust? Then you’re a beginning exerciser. You will strength-train and do cardio three times a week.

Intermediate exercisers. If you know you prefer the elliptical to the treadmill, or have a favorite exercise instructor, you’re probably already working out several times a week. If that sounds like you, you’re an intermediate exerciser on this program. As an intermediate exerciser, you will strength-train and do cardio four times a week.

Advanced exercisers. Split routines? Tabata training? Power yoga? You’ve tried it all—or at least you know what those terms mean. If you exercise four times or more a week, you’re an advanced exerciser and you will strength-train and do cardio five times a week.

Be honest with yourself about what category you fall into. The goal of The Cut is to get you exercising regularly and following a healthy, clean diet that will help you shed fat. If that means exercising three times a week, as a beginner, that’s fine. If it means getting after it five days a week, that’s fine, too. In general, the more you exercise, the more quickly you’ll lose weight, but we’d rather have you choose a plan that fits your current fitness level and stick to it than try to do more than your body can realistically handle.

When you think of lifting weights, do you picture big sweaty guys grunting and throwing barbells around in the weight room? That’s not what this program will have you doing! You can strength-train doing body-weight exercises like modified push-ups, squats, and crunches—or use light dumbbells. You will not be lifting huge, heavy weights and you won’t build big, masculine muscles on the Cut program. You will, however, create a lean, toned body that will help you shed fat, speed up your metabolism—and look great naked! Weight training is just as important as cardio and eating clean to lose the fat and maintain those sexy, toned curves, so don’t be afraid of the exercise program in this book. It’s an essential key to meeting your goals!

Name: Tiaja Pierre

Age: 45

Location: Denver, Colorado

Occupation: Private investigator

Height: 5'7"

Starting weight: 217 pounds

Ending weight: 187 pounds

I had always been underweight as a child. However, I gained weight with several pregnancies, and couldn’t get it off.

I’d tried other diets and nutritional plans in addition to regularly working out in the past. Initially the plans did work, but life got in the way and other matters took precedence. Plus, some of the plans that I tried when I was younger were fads. I not only gained the weight I lost once I stopped following the plan, but I gained more weight on top of that.

I decided to try The Cut not only because Obi is knowledgeable in his field, but also because I’d seen the kinds of results he gets with this clients. I had high expectations when I started and had confidence that he could help me lose weight. This would be the program that finally worked for me!

The nutritional part of The Cut was a breeze, but ensuring I had the proper food when traveling or going on business trips required planning in advance. I prepped, cooked, and portioned my food ahead of time and carried it with me on the plane or in the car so I could keep on track nutritionally. I also printed out the meal and workout plans, and put them on index cards. If I was on the road, I looked for grocery stores and asked whether there was a refrigerator and microwave where I’d be staying. And I made sure that they had a health club so I could work out.

The amazing part of the nutrition plan was that I was never hungry and had enough energy to complete each and every workout. I loved that the workouts let me build strength and see my progress, not just in my body and the way it looked, but in the amount of weight I was able to lift. I didn’t get bulky like some women fear from doing these types of exercises. Though I lost weight, I also lost inches as my body became more compact.

I feel enthusiastic and ecstatic after completing the 12-week Cut. I am starting to see the real me again and welcome the changes that have come from following the plan! It’s renewed my faith in myself and my ability to set goals and reach them.

I would strongly encourage anyone who is looking to transform his or her life to try The Cut. This program is for real people who have a life and responsibilities. By putting one foot in front of the other and following the plan properly, results are inevitable, and so is the success you will experience—just as I have!

MENTALLY PREPARE TO CUT

We already said we won’t sugarcoat things. The Cut program takes commitment and discipline. Maybe you’re worried about whether you can stick with the plan for 12 weeks. Or maybe you wish you could pick up a big bottle of discipline next time you’re at the store.

The reality is you can’t buy discipline. But you can build it just like you build a muscle. In the first few days or weeks, it may be a challenge to make the decisions that will help you shed body fat and keep it off. Keep it up, though, and it will get easier. By the end of the 12 weeks, you’ll have transformed not only your body but your mental outlook as well.

Our job is to create an effective plan and help motivate you to follow it. Your job is to work as hard as you can on the Cut program so you can achieve phenomenal results. We believe you can do it. Now it’s up to you—to believe in yourself. When you do, you’ll not only drop pounds fast, but also develop the skills and embrace the tools you need to get Cut—and to stay Cut—for life.

1 Getting Cut

How to Lose Your Body Fat and Get Your Best Body Ever

From Obi: