But just as you can alter your training to focus more on a specific goal, you also need to alter your diet to better reach that goal. As you know the three main macronutrients are: 1 Protein, 2 Carbs and 3 Fat. So it should come at no surprise that this diet will provide you ample amounts of protein to pack on muscle and get you stronger and more powerful. The basic diet plan, which is meant for rest days, or days you are not training, will provide you about 1. This will keep you anabolic and encourage muscle growth. Carbs are the macronutrient we like to give the most credit to when it comes to providing us energy, especially when we work out. Yet, while carbs are critical for workout energy, so is protein and fat.

Yes, amino acids from the protein you eat can be used for energy… and so can fat. Back to carbs… to ensure you have ample levels of energy to get through these workouts and recover properly from them, you will be getting in about 1. To provide yourself the type of long-lasting energy that will get you through these grueling workouts, without adding body fat, you should focus mainly on slow-digesting carbs. Research studies confirm that when athletes consume slowdigesting carbs such as fruit and whole grains earlier in the day, such as at breakfast and lunch, they have more energy for workouts and can workout harder for longer, in addition they burn more fat during exercise and at rest sitting around.

That is why this diet focuses on fruits, oatmeal, and whole-wheat bread. These carbs will keep insulin levels low, which means you have more stable and longer-lasting energy, and you will burn more fat. The first time is right when you wake up. Getting in fast carbs at this time will send those carbs straight to your liver, which will tell your body to stop burning up muscle protein for fuel. Yes, the bad news is that when you sleep, you go so long without eating that your body feeds on your muscle for fuel. But getting in fast carbs like cantaloupe one of the few fast fruits, along with watermelon will stop it quickly. Even other fruits that are low-glycemic or slow-digesting, such as apples, berries, oranges, etc… make a good carb choice when you wake.

One of the main reasons that fruit is low glycemic is the fructose content. Fructose has to go to the liver first to be converted to glucose blood sugar. But the fructose still gets to your liver fairly quickly and signals your liver to stop burning muscle for fuel. This also happens to be the reason why you will go with a slow-digesting protein, like casein right before bed. The only other time you want fast carbs is right after the workout. Here you want those carbs to not only quickly replenish the carbs you burned during the workout, but you want them to spike insulin levels. The anabolic hormone insulin drives amino acids and carbs in the form of glucose into the muscles for recovery and growth, and it also turns on the process of muscle protein synthesis which is the biochemical steps that lead to muscle growth.

So after workouts turn to fast carbs like gummy bears and other fatfree candy, white bread, white potatoes, or sports drinks. You also need to get in ample amounts of fat, especially healthy fats like olive oil, egg yolks, omega-3 fats from salmon and other fatty fish, and peanut butter. These fats are not as readily stored as body fat as other fats and are readily used for fuel during exercise. On this diet your total daily fat intake will be about 0. Fat is also critical for keeping testosterone levels high. The sample daily diet I provided is what a typical day will look like on days you do not train. This is for a typical pound guy, but will suffice for men and women between pounds who want to build more muscle and strength.

If you weigh more or less than this range, adjust your macronutrients accordingly for your weight. If you train close to one of the meal times, simply replace that meal with the pre workout meal and follow up with the next scheduled meal about 1 hour after your postworkout meal. For example, if you workout first thing in the morning, skip the shake and cantaloupe and go with the preworkout meal as your first meal. Then have breakfast one hour after the postworkout meal. Read the Gain Size and Strength Micro Muscle Diet above to learn more on this diet. The basic premise of the diets are the same, this one just provides fewer carbs to keep calories down and fat loss maximized, but the diets are very similar in organization and concepts. mixed nuts Dinner 8 oz. Jim Stoppani shortcut To Size November The 12 Week Shortcut To Size -jim Stoppani October Shortcut To Size November Treino Segundo Jim Stoppani 3 weeks ago 0.

pdf December Me Perdoa Piano November Prova Fisica 2 Ufrj Past Simple Story November What A Difference A Day Made lead Sheet November Evanescence - My Immortal. pdf July 0. Train with Jim Full-Body Shortcut to Size Full-Body Shortcut to Size This 4-week Full-Split program adds a new degree of fat-burning — via full-body training — to the classic Shortcut to Size template. By Jim Stoppani, PhD Updated October 21, Full-Body Shortcut to Size Program Snapshot Length: 4 weeks Workouts per Week: 5 Training Split: Full-body split all major muscle groups trained in each workout ; more specifically, this program follows my Full-Split concept, where two "focus" muscle groups per workout are performed with higher volume. Equipment: Commercial gym or well-equipped home gym.

Featured Techniques: Like the original Shortcut to Size, this program follows a classic linear periodization scheme where the weight increases and rep counts decrease each week. You'll be doing predominantly straight sets throughout the four weeks, with added intensity on the last set of all exercises via rest-pauses Weeks 1 and 2 and drop sets Weeks 3 and 4. Rep Ranges: Week 1 — reps per set for all exercises; Week 2 — reps; Week 3 — reps; Week 4 — reps. Rest Periods: minutes between sets to maximize strength and size; 1 minute between sets to maximize fat loss.

Supersets can also be utilized to make the workouts go quicker and further enhance fat loss. Cardio: Optional; cardioacceleration between sets, or HIIT cardio at the end of the workout. Since you go so low in carbs six days of the week, you will need this one high-carb day to prevent your metabolism from sputtering and slowing down to spare energy reserves body fat. The high-carb day will help kick start your metabolism again, keeping you in a fat-burning mode for the final phase POST-WORKOUT MEAL LATE-MORNING SNACK LATE-MORNING SNACK Dropping calories and carbs again will cause your body to continue burning fat.

Unlike in Phases 1 and 2, where you eat fewer calories and carbs on your rest day, the opposite holds true in Phase 3. You will eat more carbs and calories on your rest days. Spread sauce on crust and top with cheese. Place in oven and bake for about 15 minutes or until cheese is melted. Whey protein enhances recovery, boosts performance, and supports fat loss by helping you feel fuller, longer. One of the major benefits of whey protein is its fast rate of digestion. It gets to your muscles faster than any other protein you can ingest. Whey is also loaded with essential branched chain amino acids BCAAs , including leucine, considered one of the most critical muscle-making amino acids. LUNCH 6-inch Subway Turkey and ham double meat on wheat 1 oz. They are critical for muscle growth. While whey protein is rich in BCAAs, taking additional BCAAs around your workouts can further enhance recovery and provide a quick source of muscular energy.

As a result, BCAAs can improve your workouts and boost performance. We discovered that subjects taking them around workouts gained nearly twice as much muscle mass on an 8-week training program than subjects taking only whey or Gatorade around workouts. ALCAR is able to enter the brain, where it may aid in brain function, boost alertness, and support positive mood. In other areas of the body, such as muscle cells, carnitine aids fat loss transporting fatty acids into the power centers of cells, called mitochondria. These power centers work to generate energy by burning up nutrients such as fat for fuel. L-CARNITINE L-TARTRATE L-carnitine L-tartrate supports fat loss and increases energy. This pure form of carnitine requires insulin for absorption.

Unlike ALCAR, which is great throughout the day, straight carnitine is best taken after a tough workout to enhance recovery and promote fatty acid metabolism. Whey and carbohydrates consumed post-workout are the perfect vehicles for this form of carnitine. CREATINE Creatine is one of the most-researched sports nutrition supplements on the market. It provides muscular energy for high-intensity exercise, helps you build muscle, and boosts strength gains. Research suggests that creatine can boost muscle gains by as much as 10 pounds and strength by 10 percent in just a few weeks.

For best delivery, put creatine in your pre- and post-workout protein shakes. BETA-ALANINE Research suggests that when trained lifters add beta-alanine and creatine to their supplement regimen, they gain more muscle and lose more body fat than those taking creatine alone. Beta-alanine can also increase muscle strength and endurance during workouts. Because it releases slowly, casein is a great protein to take before bed. It can help reduce muscle breakdown while you sleep and feed your hungry muscles overnight. These supplements support muscle growth and fat loss; help block fat storage; promote overall health and wellness; support normal, healthy immune function; and support heart, brain, vision, and joint health. WHEY PROTEIN mg caffeine mg green tea extract mg yohimbe 2 g acetyl-L-carnitine TOTALS FISH OIL The Shortcut to Shred supplement schedule is practiced and precise.

Everything I do is researched, tested in the lab, and tried on my own physique. My body is a product of my brain. If you want the best results from this program, you need to follow this regimen.

This document was uploaded by user and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this DMCA report form. Report DMCA. Home current Explore. Home Jim Stoppani's 6-week Shorcut To Shred. pdf Jim Stoppani's 6-week Shorcut To Shred. pdf Uploaded by: Alan 0 0 November PDF Bookmark Embed Share Print Download. pdf as PDF for free. Words: 5, Pages: 9. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout.

Instead of resting between your lifts, you will do cardio between every single set. Cardio effectively replaces your rest periods. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible.

The technique is as brutal as it sounds, believe me. Cardio accelerated rest-pause dropset: Take the last set of each exercise to muscle failure. Then, rack the weight and perform cardio acceleration by running in place for seconds. Pick up the weight and continue doing reps until you reach muscle failure again. You are now done with the set and ready to move to the next exercise. Each phase calls for different amounts of carbohydrates and calories. Your protein and fat intake remains the same throughout Shortcut to Shred, but your carb intake gradually drops, which also drops your overall calories. In Phase 3, you will have more calories on your rest days than on workout days.

When you drop your carb intake down to 0. Leptin is a critical hormone for maintaining your metabolic rate. If leptin levels drop too low, your metabolic rate drops, too. A high-carb rest day will do wonders for your mind. Feel free to have your pre-workout shake as an extra snack on that rest day if you get hungry. walnuts 7 halves crushed Phase 1. High-glycemic or fast-digesting carbs are fine during the first half of the day, as is fruit, but to prevent any of those carbs from being stored as body fat, focus on slow-digesting or low-glycemic carbs later in the day. NIGHTTIME SNACK LUNCH 5 oz.

Since you go so low in carbs six days of the week, you will need this one high-carb day to prevent your metabolism from sputtering and slowing down to spare energy reserves body fat. The high-carb day will help kick start your metabolism again, keeping you in a fat-burning mode for the final phase POST-WORKOUT MEAL LATE-MORNING SNACK LATE-MORNING SNACK Dropping calories and carbs again will cause your body to continue burning fat. Unlike in Phases 1 and 2, where you eat fewer calories and carbs on your rest day, the opposite holds true in Phase 3. You will eat more carbs and calories on your rest days. Spread sauce on crust and top with cheese. Place in oven and bake for about 15 minutes or until cheese is melted. Whey protein enhances recovery, boosts performance, and supports fat loss by helping you feel fuller, longer.

One of the major benefits of whey protein is its fast rate of digestion. It gets to your muscles faster than any other protein you can ingest. Whey is also loaded with essential branched chain amino acids BCAAs , including leucine, considered one of the most critical muscle-making amino acids. LUNCH 6-inch Subway Turkey and ham double meat on wheat 1 oz. They are critical for muscle growth. While whey protein is rich in BCAAs, taking additional BCAAs around your workouts can further enhance recovery and provide a quick source of muscular energy. As a result, BCAAs can improve your workouts and boost performance. We discovered that subjects taking them around workouts gained nearly twice as much muscle mass on an 8-week training program than subjects taking only whey or Gatorade around workouts.

ALCAR is able to enter the brain, where it may aid in brain function, boost alertness, and support positive mood. In other areas of the body, such as muscle cells, carnitine aids fat loss transporting fatty acids into the power centers of cells, called mitochondria. These power centers work to generate energy by burning up nutrients such as fat for fuel. L-CARNITINE L-TARTRATE L-carnitine L-tartrate supports fat loss and increases energy. This pure form of carnitine requires insulin for absorption. Unlike ALCAR, which is great throughout the day, straight carnitine is best taken after a tough workout to enhance recovery and promote fatty acid metabolism. Whey and carbohydrates consumed post-workout are the perfect vehicles for this form of carnitine. CREATINE Creatine is one of the most-researched sports nutrition supplements on the market. It provides muscular energy for high-intensity exercise, helps you build muscle, and boosts strength gains.

Research suggests that creatine can boost muscle gains by as much as 10 pounds and strength by 10 percent in just a few weeks. For best delivery, put creatine in your pre- and post-workout protein shakes. BETA-ALANINE Research suggests that when trained lifters add beta-alanine and creatine to their supplement regimen, they gain more muscle and lose more body fat than those taking creatine alone. Beta-alanine can also increase muscle strength and endurance during workouts. Because it releases slowly, casein is a great protein to take before bed. It can help reduce muscle breakdown while you sleep and feed your hungry muscles overnight. These supplements support muscle growth and fat loss; help block fat storage; promote overall health and wellness; support normal, healthy immune function; and support heart, brain, vision, and joint health.

WHEY PROTEIN mg caffeine mg green tea extract mg yohimbe 2 g acetyl-L-carnitine TOTALS FISH OIL The Shortcut to Shred supplement schedule is practiced and precise. Everything I do is researched, tested in the lab, and tried on my own physique. My body is a product of my brain. If you want the best results from this program, you need to follow this regimen. Every capsule, every shake, and every dose is intended to help you achieve your best physique. It also functions as a powerful fat burner. Caffeine also attaches to receptors on fat cells to blunt fat storage and increase fatty acid release. GREEN TEA EXTRACT Green tea enhances fat loss and offers a host of additional health and physique benefits, including joint support and muscle recovery.

Green tea aids fat loss by boosting daily calorie burn. The ingredients in green tea responsible for this effect are called catechins. The most important catechin is epigallocatechin gallate EGCG. EGCG inhibits an enzyme that normally breaks down norepinephrine, a neurotransmitter and hormone that boosts metabolic rate and fat burning. YOHIMBE Yohimbe comes from the bark of a West African tree. It contains the active compounds yohimbine and rauwolscine, otherwise known as alpha-yohimbine. Yohimbe boosts fat loss by increasing the amount of fat that your cells release. It also helps block fat storage and increase blood flow. Research suggests that, when taken before exercise, yohimbe may more than double the amount of fat released from fat cells.

Also, like caffeine, this means that yohimbe can increase muscle endurance by allowing the body to burn more fat as a training fuel source. CLA burns body fat by boosting your metabolic rate and inhibiting the enzyme lipoprotein lipase LPL. LPL allows fat cells to pull fat from the bloodstream and store it as body fat. By inhibiting LPL, CLA encourages the body to burn fat instead of store it. By helping the body use fat for fuel, CLA also spares your muscle mass. In this way, CLA can help you burn unwanted blubber and preserve your hard-earned muscle. This does not mean that you should eat these exact foods, and only these foods, throughout the program. Refer to the alternative foods below so you can keep your diet diverse and well-stocked with myriad nutrients! MORNING Whey protein: 1 scoop Fish oil: grams Caffeine: milligrams Green tea extract: , mg Acetyl L-carnitine: 1.

You can also replace any meat with roughly 2 servings of the dairy products listed below, or 2 scoops of whey or mixed protein powder. Caffeine: mg Green tea extract: , mg Acetyl L-carnitine: 1. However, I understand that some people cannot stand eggs, others are allergic, and some of you just get sick of eating them. Jim Stoppani's 6-week Shorcut To Shred. pdf November Jim Stoppani shortcut To Size November Stepweek-dit-studyplan 3 December Prelude To A Kiss Jim Hall Solo January 0.

The linear group also lost over 5 pounds of body fat while the reverse group lost a little over 3 pounds of body fat. Literally millions of people have completed my Shortcut To Size program and gained significant amounts of lean muscle mass while getting stronger and even leaner. For details please read the Micro Muscle eBook in my eBooks section of the site. Week three adds weight again to each exercise to drop the rep range down to Jim Stoppani's 6-week Shorcut To Shred. One of the major benefits of whey protein is its fast rate of digestion.

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