RSP Chiseled Phase 2 Overview -

Now that you’ve spent the last two weeks boosting your stamina and building lean mass, it’s time to stack on a few plates and go for broke. Welcome to Phase 2 of RSP Chiseled!

Get the full Phase 2 Overview here:

Phase 2 of the Chiseled 8-week fat-loss trainer is the strength phase. Over the next two weeks, you’ll increase your rest periods and weight used while simultaneously decreasing reps. How is adding strength the recipe for optimal strength gains? Let’s break it down:

1) The stronger you get here, the more weight you’ll be able to move in the next hypertrophy phase. The more weight you move, the more work your body has to do—and the more calories and fat it will burn!

2) A little bit more full-body strength also makes you better at everything physical, in the weight room and out. Your muscles, nervous system, and body as a whole become more efficient at moving weight—and moving in general. The squats, deadlifts, and presses you do in the gym will make you stronger in everything you do.


You’re going to be working in tried-and-true rep schemes like 5×5 and 4×8 to build strength in this phase, plus a little higher-rep work to finish you off and make sure you’re still adding muscle. Just as in Phase 1, you’ll be in the gym every day. Since your rest periods will be longer, you might also find that the workouts are slightly longer. But on the other hand, you can say goodbye to near-daily cardio for now, since you’ll be cutting back to performing intervals just 3 times a week, preferably in the morning.

As I discussed in the Phase 1 overview, morning/afternoon/evening is merely the way I break up my day to fit in all my training. Do whatever you need to do to get the work done. I recommend doing the steady state in the morning, though—there’s just something great about starting off the day sweating and knowing you got your cardio session out of the way.


During these two weeks, you’re going to drop 5 percent off of your total calories to help kick-start the fat-loss process. However, you’re going to keep your protein level consistent with what it was in Phase 1. For me, as a 185-pound man, that ends up being 150 calories off my daily intake in the form of reduced carbs and fat.

By keeping my protein levels steady, and timing the carbs I do eat around my intense workout sessions, I’m able to give my all, even on a cut. Higher-protein diets will help you in your battle of the bulge because they’re satiating, require more energy to digest, and help you hold on to muscle.

Just remember to keep your high-glycemic carbs centered around your gym session. This will insure that you have enough energy to bump up the weights and crush each and every workout. And remember, if you want your body to function at full capacity, hydration is key.

If you need a refresher on how to calculate your calories for this program, be sure to check back to the Nutrition Overview page.

You’ll be using the same stack as in previous weeks:

– Whey protein
– Creatine
– Beta-alanine
– Caffeine
– Omega-3 fatty acids
– Multivitamin

Given that this is a strength phase, it’s important to single out the supplements that has been shown again and again to help build strength: creatine. Supplemental creatine helps keep you stocked up with creatine phosphate, the fuel that powers your muscle cells during intense, short-duration work—like lifting weights!

In action, having more creatine in your system means you can expect more muscular endurance, strength, and power. Creatine might also help you crank out another rep or two in a tough set—it’s been shown to act as a buffer against the lactic-acid “burn.” So if you’ve been waiting to try this inexpensive, effective, and research-backed supplement, consider this your push!

It’s time to get strong. Make sure you’ve watched all of the overview videos before heading into Phase 2 of this trainer. And remember, it’s crucial that you enjoy yourself during this and every phase! Find your passion, and your lean physique will feel like just another reward for the work you do.

0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments

Copyright © 2015 All rights reserved.
Would love your thoughts, please comment.x