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Main Find A Plan Shortcut-To-Shred Nutrition Overview Jim Stoppanis Six-Week Shortcut To Shred: Nutrition Overview

Shortcut to Shred includes a precise,three-phase nutrition plan engineered tohelp you build muscle and burn fat for sixsolid weeks. Start your shred in thekitchen.

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Jim Stoppanis Six-Week Shortcut ToShred: Nutrition Overview

by Jim Stoppani, Ph.D. Apr 09, 2013

Main | Training | Nutrition | Recipes | Supplements | Start Program

Six weeks is plenty of time to drop significant body fat, build muscle, and even gain strength ifyou combine a well-designed training program with a smart nutrition and supplement plan. Itdoesn't get much smarter than the Shortcut to Shred. The workout, diet, and supplementregimens are based on real science and made for real-world application.

I rely heavily on published nutrition research. To ensure the research is effective outside the lab,I test it on my own physique before delivering it to my clients. With all that data, I am able tocreate science-backed nutrition plans that deliver stellar results. Shortcut to Shred may be mybest program yet.

Nutrition Overview: Jim Stoppani's Shortcut To Shred!

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1 sur 22 03/12/2013 19:34

TYPES OF FAT

MonounsaturatedPolyunsaturated, such asomega-3 fatsSaturated

The Shortcut to Shred nutrition program is built on three distinct phases. Each phase has uniquemacronutrient nutrient requirements to help you build maximum muscle and torch as much bodyfat as possible. As Shortcut to Shred progresses, the nutrition plan changes to ensure yourecover from your workouts and shred for six solid weeks without a plateau.

Mighty MacronutrientsThe three macronutrients are protein, carbohydrates, and fat. Before we break into the Shortcutto Shred nutrition plan specifics, let me explain what each macronutrient does and why it'simportant.

All-Powerful Protein ///Protein is the most critical macronutrient on the Shortcut to Shred program. Muscle is made outof protein, which is essential for muscle growth, repair, and recovery. It's also a critical fuelsource. Your body can break protein down and use amino acids as a muscular energy source.

Research suggests that high-protein, low-carbohydrate diets work well for fat loss. This isparticularly true for those trying to maintain or build lean muscle at the same time.

It is difficult for the body to take protein and convert it into body fat. It's not impossible, but outof the three macronutrients, the body has to work hardest to convert protein into body fat. It'seither going to use protein to synthesize tissue, or break it down for energy. Protein is a homerun when it comes to dropping body fat, building muscle, and gaining strength.

Protein Sources ///Lean cuts of meat: top sirloin, flank steak, lean ground beefPoultry: chicken and turkey, white and dark meatFish: halibut, sole, salmonEggsDairy: whey, casein, Greek yogurt, cottage cheesePlants: soy, beans, nuts, grains, etc.

Anyone who is training intensely needs at least one gram of protein per pound of bodyweight.Research suggests that eating as much as 1.5 g of protein per pound of bodyweight is veryeffective at promoting muscle growth and strength gains. You will eat 1.5 g of protein per poundof bodyweight throughout Shortcut to Shred. Research supports this quantity of protein, as dothe results of my own clients.

Fat And Happy ///Fat is not the enemy. Eating fat doesn't necessarilymake you fat, but certain fats are better thanothers. Fat is the second-most critical macronutrientin Shortcut to Shred for several reasons.

As you progress through Shortcut to Shred and your


2 sur 22 03/12/2013 19:34

Trans-fatty acids

GOOD FAT SOURCES

NutsOlive oilNatural peanut butterFatty fishEgg yolks

carb intake decreases, you'll eat more fats. Let'sdig into some fat facts.

Omega-3 Fats ///Omega-3 fatty acids are an essential polyunsaturated fat. They're called "essential" becauseyour body can't produce them on its own. They also offer a wide range of health benefits. Forexample, they've been shown to enhance fat loss by turning on genes that increase fat burning.They also help decrease fat storage.

Omega-3 fats produce beneficial prostaglandins that decrease inflammation. They've beenfound to increase muscle recovery and growth, and they support skin, vision, and brain health.

Omega-3s are found in fatty fish, like salmon and tuna. If you eat canned tuna, choose whitealbacore over chunk light. Even sardines fit the profile.

Saturated Fats ///Saturated fat is not the enemy. It is critical when you're training intensely as you will duringShortcut to Shred. Saturated fat promotes healthy testosterone levels and is especiallyimportant to men. You want to maintain your test levels to build muscle and strength, trainharder, recover better, and lose more fat.

Whole eggs are a great source of saturated fat. One study revealed that people who ate threeegg yolks per day gained twice as much muscle as subjects who only ate egg whites. Egg yolkscontain protein, saturated fat, and dietary cholesterol, which you need to help maintain theintegrity of muscle cell membranes.

Monounsaturated Fats ///When combined with saturated fats,monounsaturated fats have been found to promotehealthy testosterone levels.

They also function as an energy source duringhardcore workout sessions. Peanut butter is aterrific source of monounsaturated fat.

Trans-Fatty Acids ///Trans fats are the only fats you should absolutely avoid. Trans fats have been altered in the labto give products a longer shelf life. The body doesn't recognize this altered fat molecule or knowhow to process it, so the trans fat molecule gets into your cells and causes havoc. Trans fatsmay even increase the risk of heart disease and certain cancers.

Fat Calories ///People fear and monitor fats because fat is calorically dense. There are more than twice asmany calories in a gram of fat than in a gram of protein or carbohydrates.

Calories per Gram:Protein = 4Carbs = 4Fats = 9

Because they're calorie-dense, fatscan push you over your calorie limit.You will eat roughly 0.5 grams of fatper pound of bodyweight duringShortcut to Shred. You have to becautious of how much fat you eat, but ifyou stick to the nutrition plan, yourcalories will stay in check.

Calories are an important factor when you're trying to burn body fat, but calories aren't the onlyfactor. Your macro choices are more critical.


3 sur 22 03/12/2013 19:34

Carbohydrates ///Carbohydrates provide few benefits other than energy. Few people realize that, out of the threemacronutrients, carbohydrates are the only ones that are not essential. There are essentialamino acids and essential fats, which your body can't produce on its own, but there are noessential carbohydrates.

Your body can produce enough carbohydrates, mainly in your liver, from the protein and fat youconsume. This doesn't mean that carbs are a demon, but if you're trying to lose body fat whilebuilding muscle and strength, you want to focus on eating protein and fat.

When you eat high-glycemic carbs, your body processes them rapidly, absorbs them in theintestines, and shoves them right into your bloodstream. This increases your blood glucoselevels, which spikes insulin. An insulin spike can be useful after a workout, but it's not great atany other time of day.

You don't digest low-glycemic carbs as rapidly. They don't create the same sharp spike in bloodglucose, so they offer a steadier supply of energy. Only eat high-glycemic carbs after training.Eat low-glycemic carbs at any other time of day.

Workout Fuel ///During a workout, you burncarbohydrates as your primary fuelsource. You store carbs in your musclesin the form of glycogen. As the workoutproceeds, the muscles you use burnmore and more glycogen.

On this program, after a workout youneed to supplement with high-glycemiccarbs to replenish glycogen. That wayyou'll have enough energy for your nextworkout. I recommend gummy bears and Wonka Pixy Stix because they are mainly made ofglucose, which your body easily turns into glycogen.

These carbs will also quickly spike your insulin levels and drive nutrients into your hungrymuscles. This helps with recovery, repair, and muscle growth.

Start the ShredAs mentioned, Shortcut to Shred is built on three distinct nutrition phases. Each phase calls fordifferent amounts of carbohydrates and calories. Your protein and fat intake remains the samethroughout Shortcut to Shred, but your carb intake gradually drops, which also drops youroverall calories.

In Phases 1 and 2, your caloric intake is different on workout days and rest days, because onrest days you will not ingest a pre- or post-workout meal.

In Phase 3, you will have more calories on your rest days than on workout days. Why? Whenyou drop your carb intake down to 0.5 grams per pound of body weight, your leptin levels maydrop if you don't have enough calories. Leptin is a critical hormone for maintaining yourmetabolic rate. If leptin levels drop too low, your metabolic rate drops, too.

By giving your body a high-carb day, you can keep your leptin levels even, which helps youcontinue burning fat and get through the diet. A high-carb rest day will do wonders for yourmind.

Diet Diversity ///


4 sur 22 03/12/2013 19:34

Caffeine200-300 mg

Green Tea Extract500-1000 mg

Acetyl L-carnitine2 g

Yohimbe500-2000 mg

Whey Protein1 scoop

Whole Eggs3

Egg Whites3

Oatmeal1 cup

Honey1 tbsp

Large Grapefruit1/2

Protein Shake1 serving

The foods listed below are merely examples. You don't have to eat the same thing every dayduring each phase of Shortcut to Shred. Refer to the alternative foods list for myriad foods youcan use to replace the following sample choices so the diet doesn't become boring or bereft ofnutrient diversity.

Sample Meal PlanThis meal plan is based on a 180-pound male, but will still work well for those between 160-200pounds. If you weigh more or less than this range, adjust your calories and macros accordinglyto the relative numbers I've provided.

Phase I ///Protein: 1.5 grams per pound of body weightFats: 0.5 grams per poundCarbs: 1.5 grams per pound

Wake-up supplements

Breakfast

30-60 min after wake-up supplements

Late-morning snack

Shortcut to Shred Nutrition:Alternative FoodsThe Shortcut to Shred nutrition plan is hardcore, but it'sanything but boring. Keep your diet diverse with this list ofapproved foods!


5 sur 22 03/12/2013 19:34

Honey1 tbsp

Crushed Walnuts1/2 oz. (7 halves)

Caffeine200-300 mg



Yohimbe500-2000 mg

Can Tuna5 oz.

Whole-Wheat Bread2 slices

Light Mayonnaise1 tbsp

Large Grapefruit1/2

Light Mozzarella String Cheese3 sticks

Medium Apple1

Mixed Nuts1 oz

Caffeine200-300 mg



Yohimbe500-2000 mg

Late-morning supplements

Lunch

Mid-day snack

Pre-workout Supplements

30-45 minutes before workout


6 sur 22 03/12/2013 19:34

Creatine1.5-5 g

Beta-Alanine1.5-2 g

BCAAs5 g

Whey protein1/2 scoop

Casein Protein1/2 scoop

Whey protein1 scoop

Casein Protein1 scoop

Wonka Pixy Stix14 small or 1 giant

BCAAs5 g

Creatine1.5-5 g

Beta-alanine1.5-2 g

L-carnitine2 g

Sirloin Steak8 oz

Large Sweet Potato1

Mixed Green Salad2 cups

Olive Oil1 tbsp

Vinegar1 tbsp

Fish Oil

Workout Meal

Sip immediately before and throughout workout

Post-workout Meal

Within 30 minutes after workout

Dinner


7 sur 22 03/12/2013 19:34

CLA2-3 g

Cottage Cheese8 oz.

Sliced Pineapple1 cup

Fish Oil2-3 grams

CLA2-3 g

90 g270 g285 g

Caffeine200-300 mg


Yohimbe500-2000 mg

Acetyl-L-carnitine2 g

Whey Protein (sip while prepping breakfast)1 scoop

Whole Eggs3

Nighttime snack

Nutrition InfoTotals

Calories 3000Total FatTotal CarbProtein

Phase II /// Weeks 2-3Protein: 1.5 grams per pound of body weightFats: 0.5 grams per poundCarbs: 1 gram per pound

Like in Phase 1, on the one day of the week that you don't train, these numbers will be slightlylower since you skip the pre- and post-workout meals. Feel free to have your pre-workoutshake as an extra snack on that rest day if you get hungry.

The sample meals are similar to Phase 1, but this does not mean you need to eat these exactfoods and only these foods for all 3 weeks of the first 2 phases of this program. The foods aresimilar so you can see what I removed and changed to bring the carbs down without affectingprotein and fat much.

Remember to refer to the alternative foods list for more food choices to keep the Shortcut toShred diet diverse and interesting!

Wake-up Supplements

Breakfast



8 sur 22 03/12/2013 19:34

Egg Whites3

Oatmeal, cooked1 cup

Honey1 tbsp

Grapefruit, large1/2

Fish Oil2-3 g

CLA2-3 g

Reduced-fat Greek Yogurt8 oz

Honey1 tsp

Walnuts (7 halves), crushed1/2 oz

Caffeine200-300 mg


Yohimbe500-2000 mg


Tuna, canned5 oz


Olive Oil1 tbsp

Vinegar1 tbsp

Grapefruit, large1/2

Late-morning Snack

Late-morning Supplements

Lunch


9 sur 22 03/12/2013 19:34


Mixed Nuts1 oz

Caffeine200-300 mg


Yohimbe500-2000 mg


Creatine1.5-5 g

Beta-Alanine1.5-2 g

BCAAs5 g

Whey Protein1/2 scoop




14 small Wonka Pixy Stix or 1 Giant Pixy Stick

BCAAs5 g

Creatine1.5-5 g

Mid-day Snack



Workout Meal


Post-workout Meal



10 sur 22 03/12/2013 19:34

Beta-Alanine1.5-2 g


Top Sirloin Steak8 oz

Sweet Potato1 large

Broccoli, chopped1 cup

Fish Oil2-3 g

CLA2-3 g

Low-fat Cottage Cheese1 cup

Fish Oil2-3 g

CLA2-3 g

80g180g280g

Dinner

Nighttime Snack

Nutrition FactsTotals

Amount per serving

Calories 2,600Total FatTotal CarbsProtein

Phase III /// Weeks 4-6Protein: 1.5 grams per poundFats: 0.5 grams per poundCarbs: 0.5 grams per pound

Dropping calories and carbs again will cause your body to continue burning fat. Unlike in Phases1 and 2, where you eat fewer calories and carbs on your rest day, the opposite holds true inPhase 3. You will eat more carbs and calories on your rest days.

On your rest days throughout Phase 3, you get to enjoy a high-carb, pig-out day. Since you goso low in carbs six days of the week, you will need this one high-carb day to prevent yourmetabolism from sputtering and slowing down to spare energy reserves (body fat). Thehigh-carb day will help kickstart your metabolism again, keeping you in a fat-burning mode forthe final phase.

High-Carb, Rest Day Macros:Protein: 1.5 grams of protein per pound of bodyweightCarbs: At least 2 grams of carbs per pound of bodyweightFat: 0.5 grams per pound of bodyweight

A high-carb pig-out day does not mean you'll eat pizza and drink beer all day. Sure, a couplebeers or a glass of wine won't derail your progress, but your high-carb day isn't a full 24-hourchest session.


11 sur 22 03/12/2013 19:34

Caffeine200-300 mg


Yohimbe500-2000 mg



Whole Eggs3

Egg Whites3

Fish Oil2-3 g

CLA2-3 g

Turkey, Swiss, and Avocado Rolls1 serving

Caffeine200-300 mg


Yohimbe500-2000 mg


Shoot for low-fat carb sources. High-glycemic or fast-digesting carbs are fine during the firsthalf 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.

Workout Days:

Wake-up Supplements

Breakfast


Late-morning Snack


Lunch


12 sur 22 03/12/2013 19:34


Olive Oil1 tbsp

Vinegar1 tbsp


Mixed Nuts1 oz

Caffeine200-300 mg


Yohimbe500-2000 mg


Creatine1.5-5 g

Beta-Alanine1.5-2 g

BCAAs5 g



Whey Protein1 scoop

Casein Protein1 scoop

Mid-day Snack



Workout Meal


Post-workout Meal



13 sur 22 03/12/2013 19:34

14 small Wonka Pixy Stix or 1 Giant Pixy Stick

BCAAs5 g

Creatine1.5-5 g

Beta-Alanine1.5-2 g

L-carnitine2 g

Top Sirloin Steak8 oz


Fish Oil2-3 g

CLA2-3 g

Low-fat Cottage Cheese8 oz

Fish Oil2-3 g

CLA2-3 g

80g80g

280g

Caffeine200 mg


Yohimbe500-2000 mg

Dinner

Nighttime Snack


Amount per serving


High-Carb Rest Days:

Wake-up Supplements


14 sur 22 03/12/2013 19:34



BCAAs5 g

Creatine1.5-5 g

Beta-Alanine1.5-2 g


Whole Eggs3

Egg Whites3

Four-inch Pancakes3

Maple Syrup2 tbsp

Fish Oil2-3 g

CLA2-3 g

Whey Protein1 scoop

Personal Whole-Wheat Cheese Pizza1 serving

Caffeine200 mg


Yohimbe500-2000 mg


Breakfast


Late-morning Snack



15 sur 22 03/12/2013 19:34

Subway Turkey and ham (double meat) on wheat6-in

Baked Lays1 oz bag

Diet Soda1 large


6 cups Air-popped Popcorn or 1 bag Low-fatMicrowave Popcorn

Cantaloupe1/2 medium

Chicken Breast8 oz

Brown Rice, cooked1 cup

Black Beans, cooked1 cup


Fish Oil2-3 g

CLA2-3 g

Reduced-fat Greek Yogurt1 cup

Honey1 tbsp

Walnuts (7 halves), crushed1/2 oz

Fish Oil2-3 g

CLA2-3 g

Lunch

Mid-day Snack

Dinner

Nighttime Snack



16 sur 22 03/12/2013 19:34

70g360g260g

POOR 1 2 3 4 5 6 7 8 9 10 EXCELLENT

OVERALL RATING

Amount per serving


Main | Training | Nutrition | Recipes | Supplements | Start Program

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Rep Power: 0

Body Stats

ht: 13'2"wt: 158 lbsbf: 13.0%

jbragg10

On your phase 1 meal plan, it is consuming 3,000 calories. My

maintenance is around 2500 calories. That is obviously not

ideal for cutting. Just curious where my calories should be

around (500 below maintenance?)

Apr 5, 2013 12:18pm | report

Rep Power: 0

Body Stats

ht: 20'3"wt: 243 lbsbf: 24.0%

wertz9

it's a sample plan. Your calorie intake will differ based on

your weight. His may be higher. adjust your calories by

the percentages of each macro he want you to hit.

Apr 5, 2013 12:23pm | report

Rep Power: 0

Body Stats

ht: 12'4"wt: 148 lbsbf: 23.0%

hitonallsixes

I second this question ! lol

My maintenance is a lot lower than 3000. Maybe we just

adjust to what our maintenance is and drop from there?

Apr 5, 2013 12:31pm | report

Rep Power: 0

Body Stats

ht: 13'2"wt: 158 lbsbf: 13.0%

jbragg10

I saw that 1g protein & 1 g carb = 4 cal

and 1 g fat = 9 cal

With that said

(1.5g protein) = 940 calories

(.5g fat) = 702 calories

(1.5g carb) = 940 calories

That is 2,582 calories a day. My maintenance level is

(just looked it up) 2,300 calories a day.

Something doesn't seem right.

Apr 5, 2013 12:40pm | report

Rep Power: 0

Body Stats

ht: 13'11"wt: 167 lbsbf: 26.1%

simoxeh

Depending on the amount of exercise and the cardio

between sets you might work off a lot of it. I was scared

too because I am cutting now at 1700 and barely loosing

weight and he is asking for almost 1000 more calories.

Apr 5, 2013 1:02pm | report

Rep Power: 0

Body Stats

ht: 14'10"wt: 178 lbsbf: 7.5%

Crunch Masta Chris

Wertz9 hit the nail on the head. Hit the recommended

macronutrient amounts based on your current

bodyweight, which will tailor the total calories per phase

to your personal needs.

Remember that formulas for BMR and "maintenance"

requirements differ. More importantly, they don't take

into account the extreme amounts of energy these


18 sur 22 03/12/2013 19:34

training sessions require. Six days per week of Jim's

unique brand of metabolic resistance training--the

combination of lifting and cardio acceleration--will burn

through calories.

You create a deficit through training. You support

recovery and muscle growth through nutrition. You'll

also notice that total calories and carbs drop throughout

the plan, thereby accelerating your fat loss after your

body has somewhat adjusted to the intense demands of

the training regimen.


Rep Power: 0

Body Stats

ht: 14'2"wt: 170.5 lbsbf: 13.5%

BBlifestyleFTW

maybe with the amount of cardio you do you'll burn that

of and with the raised metabolism, but thats only for the

first week might be to accostom your body with it you

lower it later on so it should be cool


Rep Power: 0

Body Stats

ht: 15'5"wt: 185 lbsbf: 11.1%

Kantrellk

I just put the values of protein/carbs/fat into a

spreadsheet I use to calc my maintenance level and

used a figure of 1.7 for my activity level against my BMR

and the figures come out pretty much spot on as shown

in the plan here.

The first week is close to maintenance and then it drops

to about 10% deficit and then 25%

Im around 190lbs so the plans are virtually print and eat

as shown for me :-)


Rep Power: 0

Body Stats

ht: 21'10"wt: 262 lbsbf: 10.4%

deloachrd

I agree 100% with BBlifestyleFTW. When I do cardio I

have to eat more. My maintenance numbers are

different when I am just doing weight training with no

cardio vs. weight training and cardio.

Apr 7, 2013 11:50am | report

Rep Power: 0

lookatthecut

3000 cal is for 200 pound man you are 160 so you do

80% which is 2400. 100 below your maintain or 700 cal

deficit a week plus the cardio and you would lose a

pound.


Rep Power: 0

Body Stats

ht: 19'1"wt: 229.9 lbsbf: 15.0%

Jeddabrahh

You gotta factor in the energy expenditure too. The

training in this burns an insane amount of cals.

Apr 7, 2013 10:35pm | report

Rep Power: 0

Body Stats

ht: 9'2"wt: 110 lbsbf: 22.0%

kristophrase

I'm a tiny little thing so if I ate this much it would be a

disaster. I'm cutting all the meals in half and spreading

them throughout the day, plus dropping the snacks.

Comes out to about the same that I normally eat for

maintenance, just less carbs. Stack these workouts on

top and should be good.

Apr 9, 2013 9:09am | report

Rep Power: 0

Body Stats

ht: 15'5"wt: 185 lbsbf: 9.0%

Spawn8214

It amazes me that people don't read or listen to what is

said. The sample meal plan is based off of a 180lb

person, so it's accurate for you if you are around that

weight range. This is what it was said that you do on

phase 1:

Protein = 1.5g/lb body weight

Fats = 0.5g/lb body weight

Carbs = 1.5g/lb body weight

So you 150lb people that keep saying "Omg it's 3000

calories, way too much!" and don't read anything, this

means on phase 1 you will be eating:


19 sur 22 03/12/2013 19:34

Protein = 225g

Fats = 75g

Carbs = 225g

Calories = 2,475

Apr 13, 2013 1:46pm | report

Rep Power: 0

Body Stats

ht: 12'9"wt: 153 lbsbf: 9.0%

dbman4

^ this guy gets it.. The basic multiplier for the 3000

calorie day is your bodyweight by 16 (3000/180= 16.66).

For many this will be close to maintenance levels, but

there most likely be fat loss because your eating a

higher protein diet (has a higher thermogenic effect

when eaten) as well as cardio in between sets

Apr 13, 2013 2:36pm | report

Rep Power: 0

Body Stats

ht: 15'5"wt: 185 lbsbf: 12.0%

serge619

to find your starting calories you do your body weight

times 17 ex 180x17= 3060. this will keep my weight

regular. then you calc in macros he wants you to hit

staying around your calorie intake. The reason why he

has you eating a high calorie high carb is for your body

to have enough energy through this workout and to

keep your metabolism high. the next week he lowers

carb intake which will also lower your calories and the

following phase he lowers the carbs again. the reason

you should start at a higher calorie intake is because

your body will store the energy and you will need the

energy for the drops in calorie and the intensity of the

program. you do not want to start the program with low

calorie because sooner or later your fat loss will platoe

so with taking away some calories your metabolism

won't crash. example let say i start my calorie intake at

2500. 500 calorie deficiet right? I lose fat then lower the

calorie intake again by another 500 to get a deficit

again. I now have to make my macros work with 2000

calories. so lets say after those two weeks i lost 3% body

fat. i have to make another deficit to lower my body fat

again so now i am at 1500 cals. This is where my body

might become catabolic to little calories and an intense

workout. I have crashed my Metabolism and not losing

any body fat because the body is saying to save that

body fat because there is so little energy being taken in

so now the body will loke for another energy source

which will be the protein in your muscles. if you lower

your calories to much you will break down muscle, yes

you will lose weight but at the sacrifice of muscle.

Apr 15, 2013 12:06pm | report

Rep Power: 0

Body Stats

ht: 20'9"wt: 249 lbsbf: 25.0%

boreonix

People, please read the whole article before assuming

you have to eat the exact thing it says on the sample

meal plan!!!!! If you are willing to commit to a 6 week

plan the least you can do is read!!!!!!

Apr 15, 2013 12:09pm | report

Rep Power: 0

Body Stats

ht: 19'7"wt: 235 lbsbf: 25.0%

Rjeezie

Want to make sure I'm calculating this right... I weigh

240ish (will weigh in tonight/morning for a more

accurate weight), what should my macros & caloric

intake look like on this program?

Apr 16, 2013 7:57am | report

Rep Power: 0

Body Stats

ht: 19'7"wt: 235 lbsbf: 25.0%

Rjeezie

Created a Body Group for this... Jim Stoppani's Shortcut

To Shred.... join. Trying to get people to join who are

doing the program so we can get answers and stuff

Apr 16, 2013 8:42am | report

Rep Power: 0

Body Stats

ht: 25'1"wt: 301.4 lbsbf: 40.0%

sixted

I have been training for about 6 months or so now and

lost about 45lbs but thats without any focus on macros.

My question is as im fairly new to this:

My current body weight is around 285lbs - if taking the

advices from the comments and multiplying my weight

with 17 -> 17*285 = 4850 calories a day

And if so then i would have to eat 1-1.5*285 grams of


20 sur 22 03/12/2013 19:34

protein a day ~ 430grams.

Seems abit excessive, so is that really right or would

anyone be able to clarify/help?

Apr 17, 2013 3:53pm | report

Rep Power: 0

Body Stats

ht: 15'5"wt: 185 lbsbf: 9.0%

Spawn8214

sixted: READ ALL OF THIS

This program is macro based, not calorie based. What

you are doing is trying to figure out your calories first

and then basing your macros off of your calories. This is

wrong for this program. For this program you want to

make sure you hit your macros, so you base your

calories off of your macros.

This is how you calculate calories from your macros.

Calories = (4*protein) (4*carbs) (9*fats)

Phase 1 (Week 1):

Protein = 1.5g / lb --> 285*1.5 = 428g

Fats = 0.5g / b --> 285*0.5 = 143g

Carbs = 1.5g / b --> 285*1.5 = 428g

Calories = 4,711

Phase 2 (Weeks 2 and 3):

*If your weight stayed the same

Protein = 1.5g / lb --> 285*1.5 = 428g

Fats = 0.5g / b --> 285*0.5 = 143g

Carbs = 1.0g / b --> 285*1.0 = 285g

Calories = 4,139

Phase 3 (Weeks 4, 5 and 6): Workout Days


Protein = 1.5g / lb --> 285*1.5 = 428g

Fats = 0.5g / b --> 285*0.5 = 143g

Carbs = 0.5g / b --> 285*0.5 = 143g

Calories = 3,571

Phase 3 (Weeks 4, 5 and 6): Rest Day


Protein = 1.5g / lb --> 285*1.5 = 428g

Fats = 0.5g / b --> 285*0.5 = 143g

Carbs = 2.0g / b --> 285*2.0 = 570g

Calories = 5,279

Yes, these calorie counts seem high, but remember, you

are 285lbs. That means you burn a lot more calories just

moving around than I would at 195. There is also the fact

that you are training 6 days a week with cardio everyday

in your workouts (VERY active) so you need more

calories to stay anabolic.

Also, the first week is higher because it's meant to

stabilize your metabolism before you begin cutting down

carbs. You should follow that pretty closely because it

will help to better your results than if you just started

cutting out carbs right away. The only thing I would

caution on is recalculate these macros every week

based on your weight changes. If you ended up losing

15lbs one week for some reason, you obviously want to

be taking in less because you aren't as big anymore

(and won't be burning as many calories moving around).

I hope this helps you and anyone else who is still stuck

on this question. Feel free to PM me on here with

questions and I'll try my best to answer them.

Apr 19, 2013 11:23am | report

Rep Power: 0

Body Stats

ht: 20'2"wt: 242 lbsbf: 20.0%

morgason2

I am using the macro guidlines per lb of lean body mass.

I dont think that my fat needs to be fed lol.

May 14, 2013 9:49am | report

Rep Power: 0

Body Stats

ht: 12'5"wt: 149 lbsbf: 20.0%

BorneoKid88

well im assuming the calories are higher due to the high

amount of calories being burnt during the session, id say

easily 300-500 cals right? I bulked on 2300 and my cals

for the program are 2454........

Nov 4, 2013 6:50am | report


21 sur 22 03/12/2013 19:34

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Body Stats

ht: 10'9"wt: 129 lbsbf: 18.0%

Rep Power: 0

YariStar

I am absolutely trying this program!!!

Apr 5, 2013 12:33pm | report

Rep Power: 0

Body Stats

ht: 15'6"wt: 186 lbsbf: 32.0%

cheenie05

Me 2 lol....

Apr 6, 2013 9:40am | report

Rep Power: 0

jsimso8

Did you girls use the same exact equations for calories

(carbs/protein/fat) as Jim has listed orare we supposed to

decrease it becauase we are females? I'm in week one

and weigh the same weight as my husband and we are

eating the same amount right now. I wanted to make

sure I wasn't eating too much. I have always heard that

woman are supposed to eat less than men.

Thanks in advance!

Jun 12, 2013 8:31am | report


22 sur 22 03/12/2013 19:34

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