The Cut

Lose Up to 10 Pounds in 10 Days and Sculpt Your Best Body


By Morris Chestnut

By Obi Obadike, MS, CFT, SFN

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$35.00 CAD

This item is a preorder. Your payment method will be charged immediately, and the product is expected to ship on or around April 18, 2017. This date is subject to change due to shipping delays beyond our control.

Backed by the latest cutting-edge nutrition science, and featuring celebrity fitness ​instructor Obi Obadike​'s trademark fat-burning exercise program, The Cut is designed to help readers drop pounds quickly—up to 10 pounds in 10 days and 40 pounds in 12 weeks—without stalling on the scale!

Transform Your Body in Just 12 Weeks!

Hollywood leading man Morris Chestnut may be known for his washboard abs and ripped arms, but not too long ago he was in the worst shape of his life: 30 pounds overweight, avoiding the gym, and frequenting drive-through. Morris turned to celebrity fitness and nutrition expert Obi Obadike to help get back in shape—and the results were astounding.

Morris went from 220 pounds to 187 pounds in just 12 weeks, and audiences haven't stopped raving about his new look since. Now Morris and Obi are joining forces to share their life-changing program with fans nationwide. 

Featuring Morris's personal diet and exercise plan, plus dozens of success stories from everyday people who've lost weight and kept it off, The Cut will help readers reclaim their health and discover the lean and toned body they've always wanted.

Join the revolution and get ready to get cut!



It was a winter night in 2012 in New York, where I was staying while shooting a guest appearance on Nurse Jackie. I was standing at the window, looking down at the Big Apple, which bustled with life even at 10 minutes before midnight.

The phone rang.

It was director Malcolm Lee with news that The Best Man Holiday had just been green-lit. That meant the movie was a go. Great news! Right? It should have been, except I could guess what he was going to want from my character, Lance Sullivan, this time around.

"Morris, I need you to be ripped!"

I agreed to take the part, and hung up the phone. Then anxiety set in. Reality check. At about 220 pounds, I wasn't exactly ripped. In fact, I couldn't see my abs. They were hiding somewhere beneath a layer of fat. I may have looked fine with clothes on, but now I was going to be shot without my shirt on. I'd shot the original Best Man movie 13 years before, when I was in my early 30s and a good 30 pounds lighter. Now I wanted to make a statement that even in my 40s, I could be as fit as I was then. The question was, how?

I had only 12 weeks before the show started shooting. How was I going to lose that much weight in that time—especially at my age? I knew I was going to have to work twice as hard as I would have had to in my 20s or even 30s to look the way the director wanted me to. In an industry that is age-conscious, I couldn't afford to appear in front of millions of people—and be captured on film forever—in the kind of shape I was in. It would make a difference in my being able to work as a leading man.

I knew I'd put on some weight, but my current role hadn't required me to take my shirt off on camera. I'd been shooting in New York that December, and skipping workouts. I've also always had a sweet tooth, and I'd been having dessert after nearly every meal. Once I started down that path, the pounds quickly added up.

But now it was time to take action.

I decided I needed a trainer. A friend of mine recommended Obi, and when I saw photos of him, I was impressed. He was ripped! It's easy for a 20-year-old trainer to be ripped, but Obi was in his late 30s, so I knew he was doing something right.

Working with Obi, I shed the weight, and fast. In 12 weeks, I went from 220 pounds to 187. I was surprised at how quickly the pounds and extra flab seemed to just melt away. But I'm going to be real with you: This was difficult. Probably one of the hardest things I've ever had to do.

Yes, the workouts were hard, but the mental switch was even tougher. I was so out of shape when we started working together that it was tough to stay motivated in the beginning, especially before I could really see results. I worked my butt off to get my 44-year-old body in shape. Yeah, I had a few bad days where I didn't follow the diet perfectly. But I didn't quit. And it paid off.

Audiences apparently enjoyed my new look. The Best Man Holiday was a box-office smash, and it seemed like all anybody wanted to talk about was my shirtless scenes in the movie. Whenever I went on air to promote it—from Wendy Williams to Dr. Oz to the Today show to The Talk—the same clips of my body were played over and over. Instead of asking about my role in the movie, people asked me how I got in such good shape. Obi and I both were bombarded with emails and calls from around the world, all from people wondering the same things: What exercises do you do? What do you eat? What can I do to get into shape? In fact, more than two years later, people still want to know what I did to look the way I did on screen.

With so many people asking for our secrets, we realized it was time to share them. That's what this book is about! We're finally sharing the program behind my radical transformation—the plan that will help you create your own wonderful before-and-after success story.

Between shooting my show Rosewood and promoting movies like The Perfect Guy, I'm busier than ever before. But I've kept the body Obi helped me build—a body that I thought I could never get back. He and I decided to write this book to help all the people out there like me—fed up with the way you look and ready to make a change.

I've been there—I know what it feels like to be frustrated with the way you look, and concerned about changing it. I also know how great it feels to have that confidence back when you've done the work and have the results to show for it.

Obi and I aren't into sugarcoating things, so we won't promise you an easy fix. But if you give us 12 weeks, we'll give you the blueprint to help you get your body back—or get an even better body than you've ever had before! We worked together to create a book that would work for anyone who's ready to say "enough!" and get after it.

So let's get going! You've got nothing to lose (but pounds on the scale), and everything to gain.

—Morris Chestnut, February 2016

I had no idea when Morris reached out to me in December 2012 that it was the beginning of not only a friendship, but a book! Morris saw me on the cover of a magazine, posing with a mutual friend. "I've got to get on this guy's program," he told her. When she told him I was a trainer—a body transformation specialist—he looked up my website and was impressed with the client success stories.

Morris and I started out as trainer/client but we quickly became good friends. The same month The Best Man Holiday opened, Morris appeared on the cover of Muscle & Performance. The hosts of every talk show (The View, The Talk, Dr. Oz, you name it!) showed that cover and peppered him with questions about how he'd gotten in such fantastic shape. After his promotion tour, we were both bombarded with emails, tweets, and Facebook posts about how people could get the same results that Morris did.

We realized we had a plan that worked, and a plan to share with everyone willing to work hard to get in the best shape of their lives. That's the basis of this book, and what we're excited to share with you!

—Obi Obadike, February 2016

Part One

Why The Cut Works

In part one, the first three chapters of this book, you'll learn why it can seem so difficult to lose weight and keep it off. But we only want to make you aware of the challenges before we show you how to overcome them. In this section, you'll also learn about the basic elements of The Cut. We designed it to help anyone, of any age, shed body fat and keep it off—for good. In the "Making the Cut" stories you'll meet many real-life people just like you who followed The Cut and lost staggering amounts of weight in just 12 weeks. And in chapter 2, we'll debunk common fitness, nutrition, and weight loss myths—and educate you about the only way to keep your body lean for life.

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.


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.


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.

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!


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:


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


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


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.


On Sale
Apr 18, 2017
Page Count
240 pages

Morris Chestnut

About the Author

Morris Chestnut has enjoyed tremendous critical and commercial success as a film and television star. He is best known for his roles in Boyz n the Hood, the Brothers, The Perfect Holiday, Think Like a Man, The Best Man, The Best Man Holiday, and The Perfect Guy. Chestnut also stars in the title role in Fox’s series Rosewood.

Obi Obadike is a celebrity fitness and nutrition expert who has trained some of the most influential celebrities in the world. One of the Top Ten Most Influential Fitness Experts on the web (according to Dr. Oz’s, Obadike is the co-host of Trinity Broadcasting Network’s Lifestyle Magazine and Spike TV’s Sweat with Jillian Michaels and Randy Hetrick.

Learn more about this author