1-2-3_lean jim stoppani.pdf

By Jim Stoppani, PhD

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There are few men and women out there that do not wish to be leaner. All of us wish that we could possess impressive muscularity and a ripped set of abs. Yet unfortunately, many find that more difficult to achieve than expected. While diet and supplements are critical for getting lean and mean, and we’ve provided you with all you need on that end, training is is very critical component. When it comes to training the truth of the matter is that both weight training and cardio are critical to drop the most body fat in the shortest time possible. Yet in today’s fast paced world, who has time to even get to the gym, let alone time to lift AND do cardio?! Luckily there’s cardioacceleration! If you aren’t familiar with cardioacceleration, then I’ll bring you up to speed. It’s a form of cardio that is changing the way everyone thinks about training. It

combines weight training and weight lifting into one workout. Simply put you do a set of weights (for example the bench press) and then immediately follow it with one minute of cardio. Then you immediately go do another set of the weights and then hit another minute of cardio. You go in this manner for the whole workout and in an hour or less you have lifted AND done your cardio. But the effects are even better than doing your weight lifting and cardio alone… for both fat loss and muscle building. There are a number of reasons why cardioacceleration is so effective for both fat loss and muscle building. One study from the University of California Santa Cruz found that when they had subjects do one minute of cardioacceleration between sets, the subjects experienced better muscle recovery. This is likely due to the greater blood flow to the muscles that you get because you keep your heart rate up throughout the entire workout. And as you may know, more blood flow

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to the muscles, delivers more nutrients an anabolic hormones, and also can increase the muscle pump, which can lead to greater muscle growth due to the stretch it places on the muscle cells. Fat loss is also enhanced with cardioacceleration for a number of reasons. The most obvious reason is because you burn more calories by jumping back and forth between cardio and weights. Another reason is because you are only doing one minute of cardio at a clip, you can go more intensely than you would be able to do if you did 20-30 minutes of straight cardio. This higher intensity burns more calories during the workout and more calories, especially from body fat, after the workout is long over. This higher calorie and fat burn may go on for over 24 hours. Many who are new to cardioacceleration are confused over whether it’s better than HIIT (high-intensity interval training) or not. But what few realize is that cardioacceleration IS HIIT. Instead of the typical HIIT where you alternate between intervals of high-intensity exercise with intervals of rest or low-intensity exercise, with cardioacceleration you do intervals of high-intensity cardio-based exercise with intervals of a different type of high-intensity exercise, weight lifting. When I say cardio-based exercise, don’t assume that I’m talking about just the typical cardio exercise such as running on a treadmill or doing the stairstepper. Sure you can do those exercises for one minute if you want to, but you don’t have to. There are so many exercises that you can do for that one minute of cadio from as simple as running in place to as complex at kettlebell snatches. The key is

doing exercises that use the lower body, such most cardio machines, or running in place, running stairs, or bench step ups; or exercises that use the lower and upper body together, such as jumping rope, jumping jacks, dumbbell power cleans, kettlebell clean and jerk, kettlebell snatch, kettlebell swings, working on a heavy bag, shadow boxing, etc... The key is finding an exercise that you can do fairly intensely for one full minute, or at least working up to one full minute over time.

Weight For It While cardioacceleration is one key to the success of this program, the actual weight program is also a critical component to the plan. The right weight-training plan will not only enhance your fat loss, but will allow you to lose body fat while building strength and muscle. And this program is one that does just that.

reps for a month or longer, which helps to maximize muscle strength, you can lose muscle mass and endurance during . Then when you are training with lighter weight and higher reps for a month or longer to stimulate muscle growth, you can lose muscle strength. By sticking with a specific rep range for just a week, you get the benefits that training in that rep range provides, but you don’t lose the benefits you gain with the other rep ranges. This allows the program to optimize gains in muscle strength, muscle size, muscle endurance, and fat loss simultaneously. And if you are familiar with my Bodybuilding.com Shortcut to Size program you know just how well it works!

After all, you don’t want to sacrifice your hard-earned strength and muscle. The 1,2,3 Lean weight-training program utilizes the most tried and true technique around - Periodization. Periodization involves the systematic changing of the weight and rep ranges used. Research consistently shows that this technique is one of the best for increasing muscle stength and size. This program uses periodization in a microcycle fashion. That means that each week the weight and rep ranges change. Traditional periodization changes up the weight and rep ranges every month or so. The problem with this us that when you are using very heavy weight for very few

This program uses two different forms of periodization simultaneously for maximal results. One form is called linear periodization. This involves increasing the weight used while decreasing the rep range each week. The other form is called reverse linear periodization. As the name implies, this involves decreasing the weight and increasing the rep range each week. How can you follow two forms of periodization that contradict another simultaneously? Because each week you will be training each muscle group twice. The program splits each muscle group into two different workouts each week. The first half of the week (Monday, Tuesday, and Wednesday) you train mainly using multijoint exercises. For example, for chest you will only do presses using both barbell and dumbbells. The second half of the week (Thursday, Friday, and Saturday), when you train each muscle

group for the second time, you mainly use single joint (isolation exercises). For example, on chest you will do only flye exercises such as dumbbell flyes and cable crossovers. The multijoint-focused workouts in the first half of the week follow the linear periodized scheme and get heavy each week. However, the single-joint-focused workouts in the second half of the week follow a reverse linear periodization scheme. There are a few exceptions here for obvious reasons. For starters, there aren’t any real useful multijoint exercises for biceps. So the first biceps workout each week you use barbell exercises, such as barbell curls, and barbell preacher curls, while the second half of the week you use dumbbell and cable biceps exercises. Another issue is that there aren’t many single-joint exercises for back, except the straightarm pull down and similar movements like that. So the first time you train back each week you use rowing exercises, such as the barbell bent-over row and seated cable row. Then the second time you train back that week you use only pulldown exercises, as well as the singlejoint straight-arm pulldown. The other exceptions are abdominals and calves. The weight workouts also enhance fat burning due to the exercise selection and rep ranges. The multijoint exercises increase the amount of calories you burn during the workout, beyond that stimulated by the cardioacceleration. The higher rep workouts also help to increase the number of calories burned during the workout. The heavy weight and low rep workouts on the other hand help to boost calorie and fat burn after the workout is over, which further en-

hances that provided by the cardioacceleration. There are two three-week phases to this six-week program. In Phase 1 you start in week 1 with reps in 9-11 range for the multijoint-focused training in the first half of the week. For the single-joint-focused work in the second half of the week you do reps in the 12-15 rep range. In week 2 for the multijoint-focused training in the first half of the week, the weight increases to drop the rep range down to 6-8 reps per set. The second-half of the week when you are doing the single-jointfocused work, the weight is reduced to allow reps to increase to 16-20 per set. Then in the third and final week of Phase 1, weight increases again to drop reps down to just 2-5 per set on the multijointfocused workouts in the first half of the week. And in the second half of the week during the single-joint-focused workouts, weight decreases again and reps go up to 21-30 per set. In Phase 2 the cycle repeats again. So in the first week, which is week 4 of the program, the weight is reduced to allow the reps to go back to 9-11 per set during the first half of the week for the multijoint-focused workouts. And the weight increases for the single-joint-focused work in the second half of the week to bring the reps back down to 12-15 per set. And each week it follows just as in Phase 1. However, the major difference here in Phase 2 is that the majority of exercises are different except for a few of the staple exercises that are key for strength. Changing up the exercises allows you to target slightly different muscle fibers in the muscles for the best overall gains in muscle size.

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Week 1: Workouts

Workout 1: Chest, Triceps, Abs (multijoint)

Workout 4: Chest, Triceps, Abs (single joint)

Exercise

Bench Press Incline Dumbbell Press Decline Smith Machine Press Dips Close-Grip Bench Press Cable Crunch Smith Machine Hip Thrust

Sets

Reps

Exercise

4 3 3

9-11 9-11 9-11

4 4 3 3

9-11 9-11 9-11 9-11

Incline Dumbbell Flye Dumbbell Flye Cable Crossover Triceps Pressdown Overhead Dumbbell Extension Cable Lying Triceps Extension Crunch Standing Oblique Cable Crunch

Workout 2: Shoulders, Legs, Calves (multijoint) Exercise

Barbell Shoulder Press Alternating Dumbbell Shoulder Press (Standing) Smith Machine One-Arm Upright Row Squat Deadlift Walking Lunge Standing Calf Raise Seated Calf Raise

Sets

Reps

4 3

9-11 9-11

3

9-11

4 3 3 3 3

9-11 9-11 9-11 9-11 9-11

Reps

3 3 3 3 3

12-15 12-15 12-15 12-15 12-15

3

12-15

3 3

12-15 12-15

Workout 5: Shoulders, Legs, Calves Exercise

Dumbbell Lateral Raise Barbell Front Raise Dumbbell Bent-Over Lateral Raise Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise

Workout 3: Back, Traps, Biceps (multijoint)

Workout 6: Back, Traps, Biceps

Exercise

Barbell Bent Over Row Dumbbell Bent-Over Row Seated Cable Row Barbell Shrug Barbell Curl Barbell or EZ-Bar Preacher Curl Reverse-Grip Barbell Curl

Sets

Sets

Reps

Exercise

4 3 3 4 3 3

9-11 9-11 9-11 9-11 9-11 9-11

3

9-11

Lat Pulldown Reverse-Grip Pulldown Straight-Arm Pulldown Smith Machine Behind-theBack Shrug Incline Dumbbell Curl High Cable Curl Rope Cable Curl

Sets

Reps

3 3 3

12-15 12-15 12-15

4 4 3 3

12-15 12-15 12-15 12-15

Sets

Reps

3 3 3 4

12-15 12-15 12-15 12-15

3 3 3

12-15 12-15 12-15

Week 2: Workouts Workout 1: Chest, Triceps, Abs (multijoint)


Exercise


Sets

Reps

Exercise

4 3 3

6-8 6-8 6-8

4 4 3 3

6-8 6-8 7-8 7-8

Incline Dumbbell Flye Dumbbell Flye Cable Crossover Triceps Pressdown Overhead Dumbbell Extension Cable Lying Triceps Extension Crunch Standing Oblique Cable Crunch



Sets

Reps

4 3

6-8 6-8

3

6-8

4 3 3 3 3

6-8 6-8 6-8 7-8 7-8


Reps

3 3 3 3 3

16-20 16-20 16-20 16-20 16-20

3 3 3

16-20 16-20 16-20


Dumbbell Lateral Raise Barbell Front Raise Dumbbell Bent-Over Lateral Raise Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise

Sets

Reps

3 3 3

16-20 16-20 16-20

4 4 3 3

16-20 16-20 16-20 16-20

Sets

Reps

3 3 3 4

16-20 16-20 16-20 16-20

3 3 3

16-20 16-20 16-20

Workout 6: Back, Traps, Biceps

Workout 3: Back, Traps, Biceps Exercise

Sets

Sets

Reps

Exercise

4 3 3 4 3 3

6-8 6-8 6-8 6-8 6-8 6-8

3

6-8

Lat Pulldown Reverse-Grip Pulldown Straight-Arm Pulldown Smith Machine Behind-theBack Shrug Incline Dumbbell Curl High Cable Curl Rope Cable Curl



Exercise

Sets

Reps

Exercise

4 3 3

2-5 2-5 2-5

4 4 3 3

2-5 2-5 5-6 5-6

Incline Dumbbell Flye Dumbbell Flye Cable Crossover Triceps Pressdown




Sets

Reps

4 3

2-5 2-5

3

4-5

4 3 3 3 3

2-5 2-5 4-5 5-6 5-6



Sets

Reps

4 3

2-5 2-5

3 4 3 3

2-5 2-5 2-5 4-5

3

4-5

Sets

Reps

3 3 3 3 3 3 3 3

21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30

Overhead Dumbbell Extension Cable Lying Triceps Extension

Crunch Standing Oblique Cable Crunch


Sets

Reps

3 3 3

21-30 21-30 21-30

4 4 3 3

21-30 21-30 21-30 21-30

Dumbbell Lateral Raise Barbell Front Raise Dumbbell Bent-Over Lateral Raise Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise Workout 6: Back, Traps, Biceps Exercise

Lat Pulldown Reverse-Grip Pulldown Straight-Arm Pulldown Smith Machine Behindthe-Back Shrug Incline Dumbbell Curl High Cable Curl Rope Cable Curl

Sets

Reps

3 3 3 4

21-30 21-30 21-30 21-30

3 3 3

21-30 21-30 21-30

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Jim Stoppani, PhD





Exercise

Sets

Reps

Exercise

4 3 3 4 4 3 3

9-11 9-11 9-11 9-11 9-11 9-11 9-11

Cable Crossover from Low Pulley Cable Crossover Dumbbell Flye Overhead Cable Triceps Extension Lying Triceps Extension Rope Triceps Pressdown Crossover Crunch Cable Woodchopper

Bench Press Incline Bench Press Decline Dumbbell Press Dips Close-Grip Bench Press Smith Machine Crunch Hanging Leg Raise


Sets

Reps

4 3

9-11 9-11

3 4 3 3 3 3

9-11 9-11 9-11 9-11 9-11 9-11

Barbell Shoulder Press Dumbbell Shoulder Press (Seated) Dumbbell Upright Row Squat Deadlift Leg Press Standing Calf Raise Seated Calf Raise

Workout 3: Back, Traps, Biceps (multijoint) Exercise

Barbell Bent Over Row Incline Dumbbell Row Seated Cable Row Barbell Shrug Barbell Curl Seated Barbell Curl Reverse-Grip Barbell or EZ-Bar Curl

Sets

Reps

4 3 3 4 3 3 3

9-11 9-11 9-11 9-11 9-11 9-11 9-11

Sets

Reps

3

12-15

3 3 3

12-15 12-15 12-15

3 3 3 3

12-15 12-15 12-15 12-15


Dumbbell Lateral Raise Cable Front Raise Lying Cable Rear Delt Flye

Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise

Sets

Reps

3 3 3 4 4 3 3

12-15 12-15 12-15 12-15 12-15 12-15 12-15


Lat Pulldown Behind-the-Neck Pulldown Rope Straight-Arm Pulldown

Dumbbell Shrug EZ-Bar Cable Curl Incline Dumbbell Curl Dumbbell Hammer Curl

Sets

Reps

3 3 3 4 3 3 3

12-15 12-15 12-15 12-15 12-15 12-15 12-15



Exercise

Bench Press Incline Bench Press Decline Dumbbell Press Dips Close-Grip Bench Press Smith Machine Crunch Hanging Leg Raise*

Sets

Reps

Exercise

4 3 3 4 4 3 3

6-8 6-8 6-8 6-8 6-8 7-8 7-8

Cable Crossover from Low Pulley Cable Crossover Dumbbell Flye Overhead Cable Triceps Extension Lying Triceps Extension Rope Triceps Pressdown Crossover Crunch Cable Woodchopper

*use ankle weights or hold dumbbell between feet if needed

Sets

Reps

3

16-20

3 3 3

16-20 16-20 16-20

3 3 3 3

16-20 16-20 16-20 16-20



Sets

Reps

4 3

6-8 6-8

3 4 3 3 3 3

6-8 6-8 6-8 6-8 7-8 7-8

Workout 3: Back, Traps, Biceps (multijoint) Exercise

Barbell Bent Over Row Incline Dumbbell Row Seated Cable Row Barbell Shrug Barbell Curl Seated Barbell Curl Reverse-Grip Barbell or EZBar Curl

Sets

Reps

4 3 3 4 3 3 3

6-8 6-8 6-8 6-8 6-8 6-8 6-8


Sets

Reps

3 3 3 4 4 3 3

16-20 16-20 16-20 16-20 16-20 16-20 16-20

Sets

Reps

3 3 3 4 3 3 3

16-20 16-20 16-20 16-20 16-20 16-20 16-20

Dumbbell Lateral Raise Cable Front Raise Lying Cable Rear Delt Flye Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise Workout 6: Back, Traps, Biceps Exercise

Lat Pulldown Behind-the-Neck Pulldown Rope Straight-Arm Pulldown

Dumbbell Shrug EZ-Bar Cable Curl Incline Dumbbell Curl Dumbbell Hammer Curl



Exercise

Bench Press Incline Bench Press Decline Dumbbell Press Dips Close-Grip Bench Press Smith Machine Crunch Hanging Leg Raise*

Sets

Reps

Exercise

4 3 3 4 4 3 3

2-5 2-5 2-5 2-5 2-5 4-5 4-5

*use ankle weights or hold dumbbell between feet if needed

Sets

Reps

Cable Crossover from Low Pulley

3

21-30

Cable Crossover Dumbbell Flye Overhead Cable Triceps Extension Lying Triceps Extension Rope Triceps Pressdown Crossover Crunch Cable Woodchopper

3 3 3

21-30 21-30 21-30

3 3 3 3

21-30 21-30 21-30 21-30



Sets

Reps

Workout 5: Shoulders, Legs, Calves

4 3

2-5 2-5

Exercise

3 4 3 3 3 3

2-5 2-5 2-5 2-5 4-5 4-5

Dumbbell Lateral Raise Cable Front Raise Lying Cable Rear Delt Flye Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise

Sets

Reps

3 3 3 4 4 3 3

21-30 21-30 21-30 21-30 21-30 21-30 21-30

Workout 6: Back, Traps, Biceps Workout 3: Back, Traps, Biceps (multijoint) Exercise

Barbell Bent Over Row Incline Dumbbell Row Seated Cable Row Barbell Shrug Barbell Curl Seated Barbell Curl Reverse-Grip Barbell or EZ-Bar Curl

Sets

Reps

4 3 3 4 3 3 3

2-5 2-5 2-5 2-5 2-5 2-5 4-5

Exercise

Lat Pulldown Behind-the-Neck Pulldown Rope Straight-Arm Pulldown Dumbbell Shrug EZ-Bar Cable Curl Incline Dumbbell Curl Dumbbell Hammer Curl

Sets

Reps

3 3

21-30 21-30

3

21-30

4 3 3 3

21-30 21-30 21-30 21-30

POST

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Jim Stoppani, PhD



The 1,2,3 Get Lean Diet While six short weeks may seem like a limited time to drop enough body fat, it’s actually an ample amount of time… when you combine a smart and intense program along with a smart diet and supplement plan. And it doesn’t get much smarter than the 1,2,3 Lean diet program. After all, not only the workout, but also the diet and supplement regimen are based on real science and real world application. As a scientist I rely heavily on the latest research to design all my training and nutrition programs. However, just because something has been discovered in the laboratory does not mean that it works well in the real world. So any discoveries that I have personally made in the lab or others have I put to the test on my own body and the bodies of thousands of people who follow my advice. Because I have been designing training and diet programs in publications and websites that are read all over the world for nearly two decades, I have amassed data from millions of people on what works best. Few, if any other experts out there can back up their programs with those kinds of numbers. What I’m getting at here is the fact that I can guarantee you that this program will work well… if you follow it to the T. Whether you’re a man or woman, a teenager or an octogenarian, Caucasian or Asian, this is a fail proof plan, as long as you give it your 110% Most of you should be fairly familiar with the basics of nutrition, but I will break it all down to the simplest form for those who need it. Those of you who feel you have a solid understanding of nutrition should still be sure not to skip over this section as well. Not only will it be good review for

you to better understand this diet plan, but I guarantee that you will learn a lot. I will start by breaking down the nutrition plan into the three major macronutrients – protein, fat, and carbs. And yes, I have ordered them in order of importance as you will learn when you read about each one below. While calories do matter when you are dieting, the real importance factors of a diet start with the proper amount of each of these macronutrients. Once they are all in line, then calories will fall right where they need to be for your body while following this program. There is no debating the fact that to lose body fat you have to burn more calories than you consume. But due to the intense 1,2,3 Lean training program that you will be following you will be burning many calories during and after the workouts, and the rest of the entire day. So calories balance will never be an issue as long as you follow the diet fairly close.

Protein – We’ll start with protein

since there is no way around the fact that for anyone interested in building muscle size and strength, protein is the most critical macronutrient there is. After all, all dietary protein whether it be from meats like beef, poultry, pork or fish, eggs, dairy such as cottage cheese, cheese, yogurt, or milk, protein powders or protein bars, or even non-animal forms such as soy, beans, nuts, grains, etc., are formed by single amino acids (such as leucine, glycine, tryptophan) linked together to form a long chain. That long chain is protein. When you consume that protein chain, your body digests it by breaking apart the bonds

that bind the amino acids together into single amino acids, or short protein chains (usually two amino acids bound together) known as peptides. These digested amino acids and peptides are then absorbed by the intestines where they eventually enter the blood stream to travel to your muscles, as well as other cells. In the muscle cells, these amino acids are reassembled to form the protein that makes up the muscle fibers and allows them to grown bigger and stronger. This process is know an muscle protein synthesis and is how muscle grows. So if you want to grow muscle, you have to make sure to have ample amounts of protein. How much protein is ample? Anyone who trains with weights regularly needs at least 1 gram of protein per pound of body weight. And since on this program, you will be training very intensely six days per week then you need to up that protein quota even more. After all, training breaks down muscle tissue and the amino acids from the protein you eat rebuild it.

If you consume enough protein you can rebuild it even bigger and stronger than it was before it was broken down. Research confirms that athletes need close to 1 gram of protein per pound of body weight. Many “experts” claim that there is no need to go beyond that amount to grow muscle. There is even research showing that when people consume more than this amount of protein they do not gain any more muscle. The problem with this research is that the subjects are NOT training as intensely as you will be training on the 1,2,3 Lean program. No study would ever put their subjects through the kind of intense training that I use in my program to get real results. That’s because the typical subject who joins a research study is someone looking to make a few dollars. If the training was too intense too many subjects would drop out of the study and they wouldn’t have a study. The other problem is that most researchers don’t even train themselves, so they don’t know how to

design an effective training program. So here is where the data that I have on hundreds of thousands to millions of people trumps any published research study. I recommend going up to 1.5 grams of protein per pound of body weight to support muscle recovery and growth. And the data I have shows that it clearly works. Another reason why I recommend such high protein intake is that when you are consuming little carbohydrates in your diet, as you will be on the diet plan, you actually burn up some of the protein you eat for fuel. The body converts the amino acids into glucose (blood sugar) to fuel your brain and the rest of your nervous system. So you have to eat higher amounts of protein to ensure that you have enough to support muscle recovery from the intense training and to support muscle growth and strength gains. Many people are confused over the safety of eating a higher protein diet. Sadly the media and some “experts” have misinformed the public that protein is dangerous for the kidneys. The research that has suggested this is based on patients with kidney disease or other kidney disorders. Yes, if you have kidney disease a higher protein diet may be less than ideal for your body. But for the rest of us, our kidneys were designed for that very function and NO, they don’t become overburdened. Numerous research studies show that consuming high protein diets are not only safe, but very effective for fat loss as well.

Fat – Fat used to be considered the other

“F” word as far as healthy and get lean diets go. Again, this was due to misinformed “experts” perpetuating myths that they didn’t really understand. The main reason for the low-fat movement was due to the fact that fat is more calorie dense than protein and carbs. While one gram of protein and one gram of carb each provide only 4 calories, one gram of fat provides about 9 calories. So common sense would tell you that you should cut back on fat to keep calories in check and lose fat. Others also assumed that since fat cells are full of fat, eating fat would only cause you to store fat. Both of these reasonings are quite wrong. Yes, eating too much fat can cause you to gain fat, but then eating too much of anything that adds up to way more calories than you burn can cause you to gain fat. When carbohydrate intake is low, the fat you consume from the diet is actually preferentially used as fuel and not stored as fat. Plus, certain fats in the diet are essential. This means that your body can not function properly without them. Namely, I am talking

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Jim Stoppani, PhD



about the omega-3 fats, such as those found in fish oil, as well as in flaxseeds and walnuts. Without getting in ample amounts of them, not only does the body not function properly, but you may limit muscle growth, fat loss, joint recovery, brain function and have a higher risk of heart disease, diabetes, and certain cancers. Other healthy fats, such as monounsaturated fats found in nuts, olives and olive oil, and avocadoes, are also important to get ample amounts in. These fats are not readily stored as body fat, are used preferentially for fuel during exercise, and promote heart health. Plus, research shows that male athletes consuming higher amounts of monounsaturated fats and saturated fats have higher testosterone levels. And testosterone is critical for not just promoting muscle growth, but also fat loss. That’s right eating more saturated fat, such as from beef and dairy is also important for the male wanting to maximizing muscle growth and fat loss. That’s why I don’t suggest using much fat-free dairy. Low-fat, reduced fat or even whole-fat is always your best bet.

Carbs – While protein provides numerous essential amino acids that must be consumed from the diet, and fat has essential fats that must be consumed from the diet, there are no essential carbohydrates. The liver makes adequate amounts of glucose from protein and fat. Since protein and fat are so important for muscle growth, when dieting the best way to cut calories and drop body

fat is to cut the carbs because they are non-essential. This is the main reason why cutting carbs works best for bodybuilding diets. Of course, it also keeps insulin levels low, which is another reason why it works. But insulin is not all bad as it’s an anabolic hormone that promotes muscle growth. You just want to be sure to only spike at the right time of day. And that time of day is right after workouts. Other times of day when you are just sitting around, spiking insulin will increase fat storage and decrease fat burning. Given this deal with insulin, most meals where you are consuming carbs will focus on low-glycemic or slow-diegsting carbs, such as fruit, whole grains like whole-wheat bread and pasta and oatmeal, and sweet potatoes. After workouts on the other hand, you will want to go with high-glycemic or fast-digesting carbs to boost insulin and promote muscle recovery and growth after the workout. Some great sources of fast carbs include Wonka Pixy Stix, Wonka Sweettarts, Wonka Bottle Caps, which have no fructose and are mainly pure dextrose (glucose), which is what blood sugar is. This means that these foods need little digestion and are absorbed almost immediately upon consuming them. White potatoes are another good fast carb that has no fructose. Other good forms of fast carbs include gummy bears or other sugary candies that are low in fat or white bread.

1, 2, 3 Get Lean Diet – This diet

program has a pattern that makes it simple to follow. Phase 1 lasts for one week. Phase 2 lasts for two weeks. And Phase

3 lasts for 3 weeks for a total of six weeks. Each phase simply drops carbs by 0.5 grams to keep you progressively dropping weight. There are two main reasons why you never want to drop calories too low right off the start of a diet program. For one, you will lose muscle instead of maintaining or even building muscle. And two, you will stall your metabolism and force your body into survival mode. This means that your body’s metabolic rate will drop making it very difficult to continue losing body fat. The 1, 2, 3, Get Lean Diet avoids this by gradually lowering carbs and calories over time.

calorie balance (how many calories you consume compared to how many you burn), so it will get you losing fat but still building muscle. Both protein and carbs will be around 1.5 grams per pound of body weight (270 grams for the 180 pounder), and fat comes in around 0.5 grams (or about 90 grams for the 180-pound person). On the one day of the week that you don’t train, these numbers will be slightly lower since you will be skipping the pre and postworkout meals. Feel free to have your preworkout shake as an extra snack on that rest day if you are really hungry.

Phase 1 In Phase 1 or week 1, you will be consuming about 17 calories per pound of body weight, or a little over 3000 calories for a 180-pound man. This is close to the number of calories per pound that most people need to maintain their body weight. With the intense workouts you will be doing, this amount of calories will put you just under your

Sample daily meal plan

This is based on a 180-pound male, but will still work well for those between 160-200 pounds. If you weigh more or less than this range adjust your calories and macros accordingly to the relative numbers I’ve provided.

Wake Up Supplements

Preworkout Supplements

Breakfast

Workout Meal

(take immediately upon waking) 200 mg Caffeine 500-1000 mg Green Tea Extract 500-2000 mg Yohimbe 2 g Acetyl-L-Carnitine

(30-60 min after wake-up supplements) 1 scoop whey protein (start onshake while prepping) 3 whole eggs 3 egg whites 1 cup cooked oatmeal 1 tbsp honey 1/2 large grapefruit 2-3 g Fish oil 2-3 g CLA

Late morning snack 8 oz. Reduced fat Greek yogurt 1 Tbsp honey 1/2 oz. walnuts (7 halves) crushed

Late Morning Supplements 200 mg Caffeine 500-1000 mg Green Tea Extract 500-2000 mg Yohimbe 2 g Acetyl-L-Carnitine

Lunch 5 oz. can tuna 2 slices whole wheat bread 1 Tbsp light mayonnaise 1/2 large grapefruit

Mid-day snack 3 sticks light mozzarella string cheese 1 medium apple 1 oz mixed nuts

(Take 30-60 minutes before workout) 200 mg Caffeine 500-1000 mg Green Tea Extract 500-2000 mg Yohimbe 2 g Acetyl-L-Carnitine

(Start sipping on this right before workout and sip throughout) ½ Scoop Whey ½ Scoop Casein 1.5-5 g creatine 1.5-2 g beta-alanine

Postworkout Meal

(Have within 30 minutes after workout) 1 Scoop Whey 1 Scoop Casein 14 Small Wonka Pixy Stix or 1 Giant Pixy Stix 5 g BCAA 1.5-5 g Creatine 1.5-2 g Beta-alanine 2 g L-carnitine

Dinner 8 oz top sirloin steak 1 large sweet potato 2 cups mixed green salad 1 Tbsp olive oil 1 Tbsp vinegar 2-3 g Fish oil 2-3 g CLA

Nighttime snack 8oz low-fat cottage cheese 1 cup Sliced Pineapple 2-3 g Fish oil 2-3 g CLA Totals: 3000 calories, 285 g protein, 270 g carbs, 90 g fat

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REAL SCIENCE

REAL SUPPLEMENTS

UNREAL RESULTS


Jim Stoppani, PhD



Phase 2 In Phase 2 or weeks 2 and 3, you will be consuming about 14 calories per pound of body weight, or about 2500 calories for a 180-pound man. This number of calories will put you well under your calorie balance to really get you losing fat. Protein stays around 1.5 grams per pound of body weight (270 grams for the 180 pounder) to keep muscle mass on. Carbs drop down to an even 1 gram per pound, or 180 grams for the 180 pounder. Like protein, fat stays steady at around 0.5 grams (or about 90 grams for the 180-pound person). Like in Phase 1, on the one day of the week that you don’t train, these numbers will be slightly lower since you will be skipping the pre and postworkout meals. Feel free to have your preworkout shake as an extra snack on that rest day if you are really hungry.


This is based on a 180-pound male, but will still work well for those between 160-200 pounds. If you weigh more or less than this range adjust your calories and macros accordingly to the relative numbers I’ve provided. You will notice that the sample meals are very similar to Phase 1. This does not mean that you should be eating these exact foods and only these foods for all 8 weeks of the first 2 phases of this program. The foods are similar so you can see what I removed and changed around to bring the carbs down without affecting protein and fat much. Refer to the food alternatives tables for foods that you can and should use to replace these foods so that the diet doesn’t become boring and lacking in nutrient diversity.

Wake Up Supplements

Preworkout Supplements

Breakfast

Workout Meal

(take immediately upon waking) 200 mg Caffeine 500-1000 mg Green Tea Extract 500-2000 mg Yohimbe 2 g Acetyl-L-Carnitine

(30-60 min after wake-up supplements) 1 scoop whey protein (start sipping on whey shake while prepping rest of breakfast) 3 whole eggs 3 egg whites 1 cup cooked oatmeal 1 tbsp honey 1/2 large grapefruit 2-3 g Fish oil 2-3 g CLA

(Take 30-60 minutes before workout) 200 mg Caffeine 500-1000 mg Green Tea Extract 500-2000 mg Yohimbe 2 g Acetyl-L-Carnitine

(Start sipping on this right before workout and sip throughout) ½ Scoop Whey ½ Scoop Casein 1.5-5 g creatine 1.5-2 g beta-alanine

Postworkout Meal

8 oz. Reduced fat Greek yogurt 1 tsp honey 1/2 oz. walnuts (7 halves) crushed

(Have within 30 minutes after workout) 1 Scoop Whey 1 Scoop Casein 14 Small Wonka Pixy Stix or 1 Giant Pixy Stix 5 g BCAA 1.5-5 g Creatine 1.5-2 g Beta-alanine 2 g L-carnitine

Late Morning Supplements

Dinner

200 mg Caffeine 500-1000 mg Green Tea Extract 500-2000 mg Yohimbe 2 g Acetyl-L-Carnitine

8 oz top sirloin steak 1 large sweet potato 1 cup chopped broccoli 2-3 g Fish oil 2-3 g CLA

Late morning snack

Lunch 5 oz. can tuna 2 cups mixed green salad 1 Tbsp olive oil 1 Tbsp vinegar 1/2 large grapefruit

Mid-day snack 3 sticks light mozzarella string cheese 1 oz mixed nuts

Nighttime snack 1 cup low-fat cottage cheese 2-3 g Fish oil 2-3 g CLA Totals: 2600 calories, 280 g protein, 180 g carbs, 80 g fat

Phase 3 In Phase 3 or weeks 4, 5 and 6, you will be consuming about 12 calories per pound of body weight, or just under 2200 calories for a 180-pound man. Dropping calories and carbs again will keep you burning up body fat. Again, as in Phase 2, protein stays solid at around 1.5 grams per pound of body weight (270 grams for the 180 pounder) to keep muscle mass on. Carbs drop down to about 0.5 gram per pound, or 90 grams for the 180 pounder. Like protein, fat stays steady at around 0.5 grams (or about 90 grams for the 180-pound person). Unlike in Phases 1 and 2 where you will be eating fewer calories and carbs on the one day of the week that you don’t, the opposite holds true in Phase 3. On the one rest day you get during these last three weeks, you will get to enjoy a high carb pig-out day. Since you are going so low in carbs six days of the week, you will need this one carb up day to prevent your metabolism from falling and putting you in the dreaded starvation mode. That’s when your metabolism slows down to spare energy reserves (i.e. body fat). The high carb day will help to kick-start your metabolism again, keeping you in a fat burning mode for all three weeks. You’ll be shooting for about 17-18 calories per pound, the same 1.5 grams of protein per pound, at least 2 grams of carbs per pound of body weight, and fat should be just under 0.5 grams per pound.

A high-carb pig-out day does NOT mean that you’ll be eating pizza and drinking beer. Sure, if you can make your own low-fat pizza, and we’ll show you how, then yes, you can have pizza. And you know what? A beer or two won’t kill your progress on this plan. I’m serious! I am not recommending that you go out and drink beers. But if you have a beer or two (or wine or the hard stuff) on this one carb up day, it’s not going to derail your progress. What you should be shooting for on this carb up day is low-fat carb sources. 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, avoiding fruit, later in the day.


This is based on a 180-pound male, but will still work well for those between 160200 pounds. If you weigh more or less than this range adjust your calories and macros accordingly to the relative numbers I’ve provided. Again, you will notice that the sample meals for the workout days are very similar to Phases 1 and 2. This does not mean that you should be eating these exact foods and only these foods for all 12 weeks of this program. Remember, the foods are similar so that you can see what I removed and changed around to bring the carbs down without affecting protein and fat much. Refer to the food alternatives tables for foods that you can and should use to replace these foods so that the diet doesn’t become boring and lacking in nutrient diversity.

POST

REAL SCIENCE

REAL SUPPLEMENTS

UNREAL RESULTS


Jim Stoppani, PhD



Workout Days

Rest Day/High-Carb Day

Wake Up Supplements (take immediately on waking)

Wake Up Supplements (take on waking)

200 mg Caffeine / 500-1000 mg Green Tea Extract

200 mg Caffeine

500-2000 mg Yohimbe / 2 g Acetyl-L-Carnitine

500-1000 mg Green Tea Extract

Breakfast (30-60 min after wake-up supplements)


1 scoop whey protein (start on shake while prepping)

Breakfast (30-60 min after wake-up supplements)

3 whole eggs / 3 egg whites / 2-3 g Fish oil / 2-3 g CLA

1 scoop whey protein (start on shake while prepping)

Late morning snack

5 g BCAA / 1.5-5 g Creatine 1.5-2 g Beta-alanine / 2 g L-carnitine

4 slices turkey deli meat

3 whole eggs / 3 egg whites

1 slice of low-fat Swiss cheese / ½ medium avocado

3 four-inch pancakes / 2 Tbsp maple syrup

Late Morning Supplements 200 mg Caffeine / 500-1000 mg Green Tea Extract 500-2000 mg Yohimbe / 2 g Acetyl-L-Carnitine Lunch 5 oz. can tuna / 2 cups mixed green salad 1 Tbsp olive oil / 1 Tbsp vinegar Mid-day snack

2-3 g Fish oil / 2-3 g CLA Late morning snack 1 scoop whey protein (start on shake while prepping) 1/4 Boboli whole-wheat pizza crust 1/4 cup light mozzarella 1/4 cup marinara sauce (spread sauce cheese on crust. Place in oven and bake for about 15 mis or until cheese is melted.)

3 sticks light mozzarella string cheese

Late Morning Supplements

1 oz mixed nuts


Preworkout Supplements (30-60 mins before workout)



Lunch


6-inch Subway Turkey and ham on wheat

Workout Meal (sipp right before and through workout)

1 oz. bag Baked Lays / 1 large diet soda

½ Scoop Whey / ½ Scoop Casein

Mid-day snack

1.5-5 g creatine / 1.5-2 g beta-alanine

3 stick slight mozzarella string cheese

Postworkout Meal (Have in 30 minutes after workout)

6 cups air-popped popcorn or 1 bag low-fat microwave popcorn

1 Scoop Whey / 1 Scoop Casein

1/2 medium medium cantaloupe

14 Small Wonka Pixy Stix or 1 Giant Pixy Stix 5 g BCAA / 1.5-5 g Creatine

Dinner

1.5-2 g Beta-alanine / 2 g L-carnitine

8 oz chicken breast / 1 cup cooked brown rice 1 cup cooked black beans / 1 cup chopped broccoli

Dinner

2-3 g Fish oil / 2-3 g CLA

8 oz top sirloin steak / 1 cup chopped broccoli 2-3 g Fish oil / 2-3 g CLA

Nighttime snack 1 cup Reduced fat Greek yogurt / 1 Tbsp honey

Nighttime snack

1/2 oz. walnuts (7 halves) crushed

8oz low-fat cottage cheese

2-3 g Fish oil / 2-3 g CLA

2-3 g Fish oil / 2-3 g CLA Totals: 2200 calories, 280 g protein, 80 g carbs, 80 g fat

Totals: 3100 calories, 260 g protein, 360 g carbs, 70 g fat

1,2,3 Lean Supplement Plan As good as any of my training and nutrition programs are, they are only even better when you take the right kind of supplements with them. These are the ones that I have found to be critical during this program to really help with fat loss, muscle growth, strength gains, and overall health.

of and during workouts and within 30 minutes after the workout is over. You need it around workouts because it provides an energy source and prevents muscle breakdown, as well as boost blood flow to muscles enchance recovery and growth.

Casein Protein – This protein is the

opposite of whey as far as digestion goes. It is a very slow-digesting protein. Protein powders with micellar casein are some of the slowest digesting protein you can find, taking up to 7 hours to digest. This means that casein provides a steady flow of aminos to your muscles. This makes it a good protein to take before bed, to stave off muscle breakdown while you fast during sleep. It’s also been found to better enhance muscle growth when taken around workouts than taking whey without added casein.

BCAAs – Although whey is quite rich Whey Protein – By now you should

know pretty much everything there is to know about whey. But I’ll briefly recap for those who don’t. 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. It also is rich in BCAAs and even boosts blood flow to muscles. There are three times each day when you want to make sure you are drinking this fast protein, The first is in the morning to provide your body amino acids to convert into energy so that your will stop stealing them from your muscles. You will also want to get this fast protein at the start

in branched-chain amino acids (BCAAs) you’ll still want to add another 5 grams of BCAAs to your postworkout supplement stack to further push muscle growth. The BCAAs include leucine, isoleucine and valine and are absolutely critical for boosting muscle growth. Research shows that leucine is critical for turning on muscle protein synthesis, which leads to muscle growth. One study supporting how critical BCAAs are was done by colleagues and myself at the Weider Research Group and presented at the 2009 annual meeting of the International Society of Sports Nutrition. We discovered that subjects taking BCAAs around workouts gained about

twice as much muscle mass while following an 8-week training program than those taking just whey or just Gatorade around workouts.

Creatine – Without a doubt, this

is one of the most important supplements to take on this plan. Creatine has been shown to boost muscle gains by as much as 10 pounds and strength by 10% in just a few weeks. Depending on the form you use, add 1.5-5 gram to your pre and postworkout shakes.

Beta-Alanine – You also will want

to add the amino acid beta-alanine to your supplement plan since research has shown 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 just creatine. Beta-alanine will also increase muscle strength and endurance during workouts. Add 1.52 grams to your pre and postworkout shakes.

Caffeine – This potent central ner-

vous system stimulant increases alertness and mental focus. But it also is a powerful fat burner. Since it’s a stimulant it increases the number of calories your body burns. Yet, the more important way that caffeine aids fat loss has to do with the fat cells themselves. Caffeine attaches to receptors on the fat cells to blunt fat storage and increase fat release. Take about 200 mg in supplement form two to three times per

day between meals along green tea extract, acetyl-L-carnitine, and yohimbe for the perfect synergistic fat-burning stack. One of those doses should be about one hour before workouts on training days.

Green Tea Extract – Green tea not

only enhances fat loss, but it also offers a host of health and physique benefits, such as reduced risk of cancers, as well as enhanced joint and muscle recovery. It aids fat loss by boosting the number of calories you burn each day. The active ingredients in green tea responsible for the fat burning effect are catechins, particularly one specific one called epigallocatechin gallate (EGCG). This catechin inhibits an enzyme that normally breaks down norepinephrine, a neurotransmit-

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Jim Stoppani, PhD



ter and hormone that boosts metabolic rate and fat burning. Take 500-1000 mg of green tea extract standardized for EGCG two to three times per day between meals.

Acetyl-L-Carnitine – This form of

carnitine has an acetyl group attached to it. This increases carnitine’s uptake by the body, essentially making it a more effective form of this supplement. It also allows it to enter the brain, where it aids brain function, as well as boosts alertness and mood. In other areas of the body, such as muscle cells, carnitine aids fat loss by helping to transport fat into the mitochondria of cells. The mitochondria are the powerhouses of most cells and work to generate energy by burning up nutrients such as fat for fuel. Use this form between meals as it is taken up better than L-carnitine.

caffeine does, but by a completely different mechanism. Research shows that when taken before exercise, yohimbine may more than double the amount of fat released from fat cells. Also like caffeine, this means that yohimbine can increase muscle endurance by allowing the body to burn more fat as a fuel source. In addition, yohimbine can increase blood flow to working muscles, which is another way that it can enhance muscle endurance. This is another good ingredient to have in your preworkout product, especially if fat loss is one of your major goals. Take about 500-2000 mg of yohimbe extract between meals two to three times per day. Your best bet is to use a yohimbe product standardized for yohimbine and try to get enough yomimbe with each dose to provide 5-20 mg of yohimbine.

L-Carnitine or L-Carnitine LTartrate – Although you are already

taking acetyle-L-carnitine throughout the day, I suggest you use one of these forms of carnitine with your postworkout shake. This form of carnitine relies on insulin to be taken up by the muscles, which is perfect after workouts when you are spiking insulin with whey and fast carbs.

Yohimbe – The extract from the bark

of this West African tree, Pausinystalia yohimbe, contains the active compounds yohimbine and rauwolscine (alpha-yohimbine). It aids fat loss by specifically increasing the amount of fat that gets released from your fat cells, much like

Fish Oil – Fish oil is one of the healthi-

est forms of fat that you can consume. Unless you’ve been living under a rock for the last few years, you should know that fish oil offers a plethora of health benefits, like reduced risk of heart disease, reduced risk of cancer and enhanced brain function, just to name a few. And of course, there are the physique and performance benefits, such as enhanced

muscle growth, better joint recovery and increased fat loss. All of these benefits are due to the healthy essential fats in fish oil known as omega-3 fatty acids. The two types of omega-3 fats in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In the body, these super fats work to produce beneficial anti-inflammatory hormones and turn on genes that increase the body’s fat-burning capabilities, while turning off genes that increase fat production and storage. Take 2-3 grams of fish oil with breakfast, dinner, and your last meal of the day.

Conjugated Linoleic Acid (CLA) – This naturally occurring group of healthy omega-6 fats appears to work to rid body fat by boosting metabolic rate and inhibiting the enzyme lipoprotein lipase (LPL). LPL allows

fat cells to take up fat from the bloodstream and store it as body fat. By inhibiting LPL, CLA encourages the body to burn fat instead of store it. Not only does this decrease body fat, but it also spares muscle mass, because if your body is burning body fat, it doesn’t need to break down muscle for fuel. In fact, numerous studies have reported that subjects taking CLA lose body fat while simultaneously gaining lean muscle mass and strength. And this research also suggests that a good portion of the body fat that is lost comes from the midsection. Research also suggests that CLA increases the amount of fat that is burned during sleep. This too will not only help you get leaner, but it will help to prevent the breakdown of muscle protein for fuel while you sleep, which can help you get bigger. Take 2-3 grams of CLA with breakfast, dinner, and your last meal of the day.

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REAL SCIENCE

REAL SUPPLEMENTS

UNREAL RESULTS


Jim Stoppani, PhD



1-2-3_lean jim stoppani.pdf

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