Bodybuilding.com - Jim Stoppani’s Six-Week Shortcut To Shred_ Nutrition Overview

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Jim Stoppani’s Six-Week Shortcut To Shred: Nutrition Overview Shortcut to Shred includes a precise, three-phase nutrition plan engineered to help you build muscle and burn fat for six solid weeks. Start your shred in the kitchen.

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Main | Main | Training Training | | Nutrition | Recipes Recipes | | Supplements Supplements | | Start Program Six weeks is plenty of time to drop significant body fat, build muscle, and even gain strength if you combine a well-designed training program with a smart nutrition and supplement plan. It doesn't get much smarter than the Shortcut to Shred. The workout, diet, and supplement regimens 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 to create science-backed nutrition plans that deliver stellar results. Shortcut to Shred may be my best program yet.

Nutrition Overview: Jim Stoppani's Shortcut To Shred! Watch The Video - 18:43

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Bodybuilding Bodybuilding.com .com - Jim Stoppani’s Stoppani’s Six-Week Six-Week Shortcut Shortcut To To Shred: Nutriti...

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

Mighty Macronutrients Macronutrients The three macronutrients are protein protein,, carbohydrates carbohydrates,, and fat. Before we break into the Shortcut to Shred nutrition plan specifics, let me explain what each macronutrient does and why it's important.

All-Powerful All-Powerful Protein /// Protein is the most critical macronutrient on the Shortcut to Shred program. Muscle is made out of protein, which is essential for muscle growth, repair, and recovery. It's also a critical fuel source. Your body can break protein down and use amino acids as acids as a muscular energy source. Research suggests that high-protein, low-carbohydrate diets work well for fat loss. This is particularly 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 out of the three macronutrients, the body has to work hardest to convert protein into body fat. It's either going to use protein to synthesize tissue, or break it down for energy. Protein is a home run when it comes to dropping body fat, building muscle, and gaining strength.

Protein Sources /// Lean cuts of meat: top sirloin, sirloin, flank steak, steak, lean ground beef Poultry: chicken chicken and and turkey turkey,, white and dark meat Fish: halibut halibut,, sole, salmon Eggs Dairy: whey whey,, casein casein,, Greek yogurt, yogurt, cottage cheese Plants: soy, Plants: 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 very effective at promoting muscle growth and strength gains. You will eat 1.5 g of protein per pound of bodyweight throughout Shortcut to Shred. Research supports this quantity of protein, as do the results of my own clients.

Fat And Happy /// Fat is not the enemy. Eating fat doesn't necessarily make you fat, but certain fats are better than others. Fat is the second-most critical macronutrient in Shortcut to Shred for several reasons. As you progress through Shortcut to Shred and your

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TYPES OF FAT Monounsaturated Polyunsaturated, such as omega-3 fats Saturated

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Bodybuilding.com - Jim Stoppani’s Six-Week Shortcut To Shred: Nutriti...

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

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Trans-fatty acids

Omega-3 Fats /// Omega-3 fatty acids are an essential polyunsaturated fat. They're called "essential" because your body can't produce them on its own. They also offer a wide range of health benefits. For example, 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 been found 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 white albacore 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 during Shortcut to Shred. Saturated fat promotes healthy testosterone levels and is especially important to men. You want to maintain your test levels to build muscle and strength, train harder, recover better, and lose more fat. Whole eggs are a great source of saturated fat. One study revealed that people who ate three egg yolks per day gained twice as much muscle as subjects who only ate egg whites. Egg yolks contain protein, saturated fat, and dietary cholesterol, which you need to help maintain the integrity of muscle cell membranes.

Monounsaturated Fats /// When combined with saturated fats, monounsaturated fats have been found to promote healthy testosterone levels. They also function as an energy source during hardcore workout sessions. Peanut butter is a terrific source of monounsaturated fat.

GOOD FAT SOURCES Nuts Olive oil Natural peanut butter Fatty fish Egg yolks

Trans-Fatty Acids /// Trans fats are the only fats you should absolutely avoid. Trans fats have been altered in the lab to give products a longer shelf life. The body doesn't recognize this altered fat molecule or know how to process it, so the trans fat molecule gets into your cells and causes havoc. Trans fats may 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 as many calories in a gram of fat than in a gram of protein or carbohydrates. Calories per Gram: Protein = 4 Carbs = 4 Fats = 9 Because they're calorie-dense, fats can push you over your calorie limit. You will eat roughly 0.5 grams of fat per pound of bodyweight during Shortcut to Shred. You have to be cautious of how much fat you eat, but if you stick to the nutrition plan, your calories will stay in check. Calories are an important factor when you're trying to burn body fat, but calories aren't the only factor. Your macro choices are more critical.

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Carbohydrates /// Carbohydrates provide few benefits other than energy. Few people realize that, out of the three macronutrients, carbohydrates are the only ones that are not essential. There are essential amino acids and essential fats, which your body can't produce on its own, but there are no essential carbohydrates. Your body can produce enough carbohydrates, mainly in your liver, from the protein and fat you consume. This doesn't mean that carbs are a demon, but if you're trying to lose body fat while building 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 the intestines, and shoves them right into your bloodstream. This increases your blood glucose levels, which spikes insulin. An insulin spike can be useful after a workout, but it's not great at any other time of day. You don't digest low-glycemic carbs as rapidly. They don't create the same sharp spike in blood glucose, 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 burn carbohydrates as your primary fuel source. You store carbs in your muscles in the form of glycogen. As the workout proceeds, the muscles you use burn more and more glycogen. On this program, after a workout you need to supplement with high-glycemic carbs to replenish glycogen. That way you'll have enough energy for your next workout. I recommend gummy bears and Wonka Pixy Stix because they are mainly made of glucose, which your body easily turns into glycogen. These carbs will also quickly spike your insulin levels and drive nutrients into your hungry muscles. This helps with recovery, repair, and muscle growth.

Start the Shred As mentioned, Shortcut to Shred is built on three distinct nutrition phases. 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 Phases 1 and 2, your caloric intake is different on workout days and rest days, because on rest 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? When you drop your carb intake down to 0.5 grams per pound of body weight, your leptin levels may drop if you don't have enough calories. Leptin is a critical hormone for maintaining your metabolic 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 you continue burning fat and get through the diet. A high-carb rest day will do wonders for your mind.

Diet Diversity ///

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

Shortcut to Shred Nutrition: Alternative Foods The Shortcut to Shred nutrition plan is hardcore, but it's anything but boring. Keep your diet diverse with this list of approved foods!

Sample Meal Plan This meal plan 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.

Phase I /// Protein: 1.5 grams per pound of body weight Fats: 0.5 grams per pound Carbs: 1.5 grams per pound Wake-up supplements Caffeine 200-300 mg

Green Tea Extract 500-1000 mg

Acetyl L-carnitine 2g

Yohimbe 500-2000 mg

Breakfast 30-60 min after wake-up supplements Whey Protein 1 scoop

Whole Eggs 3

Egg Whites 3

Oatmeal 1 cup

Honey 1 tbsp

Large Grapefruit 1/2

Protein Shake 1 serving

Late-morning snack

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Honey 1 tbsp

Crushed Walnuts 1/2 oz. (7 halves)

Late-morning supplements Caffeine 200-300 mg



Yohimbe 500-2000 mg

Lunch Can Tuna 5 oz.

Whole-Wheat Bread 2 slices

Light Mayonnaise 1 tbsp

Large Grapefruit 1/2

Mid-day snack Light Mozzarella String Cheese 3 sticks

Medium Apple 1

Mixed Nuts 1 oz

Pre-workout Supplements 30-45 minutes before workout Caffeine 200-300 mg



Yohimbe 500-2000 mg

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Creatine 1.5-5 g Beta-Alanine 1.5-2 g

BCAAs 5g

Workout Meal Sip immediately before and throughout workout Whey protein 1/2 scoop

Casein Protein 1/2 scoop

Post-workout Meal Within 30 minutes after workout Whey protein 1 scoop

Casein Protein 1 scoop

Wonka Pixy Stix 14 small or 1 giant

BCAAs 5g

Creatine 1.5-5 g

Beta-alanine 1.5-2 g

L-carnitine 2g

Dinner

Sirloin Steak 8 oz

Large Sweet Potato 1

Mixed Green Salad 2 cups

Olive Oil 1 tbsp

Vinegar 1 tbsp

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CLA 2-3 g

Nighttime snack Cottage Cheese 8 oz.

Sliced Pineapple 1 cup

Fish Oil 2-3 grams

CLA 2-3 g

Nutrition Info Totals Calories 3000 Total Fat

90 g

Total Carb

270 g

Protein

285 g

Phase II /// Weeks 2-3 Protein: 1.5 grams per pound of body weight Fats: 0.5 grams per pound Carbs: 1 gram per pound Like in Phase 1, on the one day of the week that you don't train, these numbers will be slightly lower since you skip the pre- and post-workout meals. Feel free to have your pre-workout shake 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 exact foods and only these foods for all 3 weeks of the first 2 phases of this program. The foods are similar so you can see what I removed and changed to bring the carbs down without affecting protein and fat much. Remember to refer t o the alternative foods list for more food choices to keep the Shortcut to Shred diet diverse and interesting! Wake-up Supplements Caffeine 200-300 mg


Yohimbe 500-2000 mg

Acetyl-L-carnitine 2g

Breakfast 30-60 min after wake-up supplements Whey Protein (sip while prepping breakfast) 1 scoop

Whole Eggs 3

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Egg Whites 3

Oatmeal, cooked 1 cup

Honey 1 tbsp

Grapefruit, large 1/2

Fish Oil 2-3 g

CLA 2-3 g

Late-morning Snack Reduced-fat Greek Yogurt 8 oz

Honey 1 tsp

Walnuts (7 halves), crushed 1/2 oz

Late-morning Supplements Caffeine 200-300 mg


Yohimbe 500-2000 mg


Lunch Tuna, canned 5 oz


Olive Oil 1 tbsp

Vinegar 1 tbsp

Grapefruit, large 1/2

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Mid-day Snack Light Mozzarella String Cheese 3 sticks

Mixed Nuts 1 oz



Yohimbe 500-2000 mg


Creatine 1.5-5 g

Beta-Alanine 1.5-2 g

BCAAs 5g

Workout Meal Sip immediately before and throughout workout Whey Protein 1/2 scoop


Post-workout Meal Within 30 minutes after workout Whey Protein 1/2 scoop


14 small Wonka Pixy Stix or 1 Giant Pixy Stick

BCAAs 5g

Creatine 1.5-5 g

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Dinner Top Sirloin Steak 8 oz

Sweet Potato 1 large

Broccoli, chopped 1 cup

Fish Oil 2-3 g

CLA 2-3 g

Nighttime Snack Low-fat Cottage Cheese 1 cup

Fish Oil 2-3 g

CLA 2-3 g

Nutrition Facts Totals Amount per serving

Calories 2,600 Total Fat

80g

Total Carbs

180g

Protein

280g

Phase III /// Weeks 4-6 Protein: 1.5 grams per pound Fats: 0.5 grams per pound Carbs: 0.5 grams per pound 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. On your rest days throughout Phase 3, you get to enjoy a high-carb, pig-out day. 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 kickstart your metabolism again, keeping you in a fat-burning mode for the final phase. High-Carb, Rest Day Macros: Protein: 1.5 grams of protein per pound of bodyweight Carbs: At least 2 grams of carbs per pound of bodyweight Fat: 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 couple beers or a glass of wine won't derail your progress, but your high-carb day isn't a full 24-hour chest session.

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Shoot for 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 later in the day. Workout Days: Wake-up Supplements Caffeine 200-300 mg


Yohimbe 500-2000 mg



Whole Eggs 3

Egg Whites 3

Fish Oil 2-3 g

CLA 2-3 g

Late-morning Snack Turkey, Swiss, and Avocado Rolls 1 serving

Late-morning Supplements Caffeine 200-300 mg


Yohimbe 500-2000 mg


Lunch

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Olive Oil 1 tbsp

Vinegar 1 tbsp


Mixed Nuts 1 oz



Yohimbe 500-2000 mg


Creatine 1.5-5 g


BCAAs 5g

Workout Meal Sip immediately before and throughout workout Whey Protein 1/2 scoop


Post-workout Meal Within 30 minutes after workout Whey Protein 1 scoop

Casein Protein 1 scoop

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14 small Wonka Pixy Stix or 1 Giant Pixy Stick BCAAs 5g

Creatine 1.5-5 g


L-carnitine 2g

Dinner Top Sirloin Steak 8 oz


Fish Oil 2-3 g

CLA 2-3 g

Nighttime Snack Low-fat Cottage Cheese 8 oz

Fish Oil 2-3 g

CLA 2-3 g

Nutrition Facts Totals Amount per serving


80g

Total Carbs Protein

80g 280g

High-Carb Rest Days: Wake-up Supplements

Caffeine 200 mg


Yohimbe 500-2000 mg

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BCAAs 5g

Creatine 1.5-5 g



Whole Eggs 3

Egg Whites 3

Four-inch Pancakes 3

Maple Syrup 2 tbsp

Fish Oil 2-3 g

CLA 2-3 g

Late-morning Snack Whey Protein 1 scoop

Personal Whole-Wheat Cheese Pizza 1 serving

Late-morning Supplements Caffeine 200 mg


Yohimbe 500-2000 mg


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Lunch Subway Turkey and ham (double meat) on wheat 6-in

Baked Lays 1 oz bag

Diet Soda 1 large


6 cups Air-popped Popcorn or 1 bag Low-fat Microwave Popcorn

Cantaloupe 1/2 medium

Dinner Chicken Breast 8 oz

Brown Rice, cooked 1 cup

Black Beans, cooked 1 cup


Fish Oil 2-3 g

CLA 2-3 g

Nighttime Snack Reduced-fat Greek Yogurt 1 cup

Honey 1 tbsp

Walnuts (7 halves), crushed 1/2 oz

Fish Oil 2-3 g

CLA 2-3 g

Nutrition Facts Totals

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Amount per serving


70g

Total Carbs

360g

Protein

260g

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

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jbragg10 On your phase 1 meal plan, it is consuming 3,000 calories. My

Body Stats

maintenance is around 2500 calories. That is obviously not

ht: 13'2" wt: 158 lbs bf: 13.0%

ideal for cutting. Just curious where my calories should be around (500 below maintenance?) Rep Power: 0

Apr 5, 2013 12:18pm | report

wertz9 it's a sample plan. Your calorie intake will differ based on

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

ht: 20'3" wt: 243 lbs bf: 24.0%

the percentages of each macro he want you to hit. Rep Power: 0

Apr 5, 2013 12:23pm | report

hitonallsixes I second this question ! lol

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

ht: 12'4" wt: 148 lbs bf: 23.0%

adjust to what our maintenance is and drop from there? Rep Power: 0

Apr 5, 2013 12:31pm | report

jbragg10 I saw that 1g protein & 1 g carb = 4 cal

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and 1 g fat = 9 cal

ht: 13'2" wt: 158 lbs bf: 13.0%

With that said Rep Power: 0

(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

simoxeh Depending on the amount of exercise and the cardio

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

ht: 13'11" wt: 167 lbs bf: 26.1%

too because I am cutting now at 1700 and barely loosing weight and he is asking for almost 1000 more calories. Rep Power: 0

Apr 5, 2013 1:02pm | report

Crunch Masta Chris Wertz9 hit the nail on the head. Hit the recommended

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macronutrient amounts based on your current

ht: 14'10" wt: 178 lbs bf: 7.5%

bodyweight, which will tailor the total calories per phase to your personal needs. Rep Power: 0

Remember that formulas for BM R and "m aintenance" requirements differ. More importantly, they don't take into account the extreme amounts of energy these

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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. Apr 5, 2013 1:04pm | report

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

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

ht: 14'2" wt: 170.5 lbs bf: 13.5%

first week might be to accostom your body with it you lower it later on so it should be cool Rep Power: 0


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

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spreadsheet I use to calc my maintenance level and

ht: 15'5" wt: 185 lbs bf: 11.1%

used a figure of 1.7 for my activity level against my BMR and the figures come out pretty much spot on as shown Rep Power: 0

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 :-) Apr 5, 2013 3:16pm | report

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

Body Stats

have to eat more. My maintenance numbers are

ht: 21'10" wt: 262 lbs bf: 10.4%

different when I am just doing weight training with no cardio vs. weight training and cardio. Rep Power: 0

Apr 7, 2013 11:50am | report

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


Jeddabrahh You gotta factor in the energy expenditure too. The

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training in this burns an insane amount of cals.

ht: 19'1" wt: 229.9 lbs bf: 15.0%

Apr 7, 2013 10:35pm | report Rep Power: 0

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

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

ht: 9'2" wt: 110 lbs bf: 22.0%

them throughout the day, plus dropping the snacks. Comes out to about the same that I normally eat for Rep Power: 0

maintenance, just less carbs. Stack these workouts on top and should be good. Apr 9, 2013 9:09am | report

Spawn8214 It amazes me that people don't read or listen to what is

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

ht: 15'5" wt: 185 lbs bf: 9.0%

person, so it's accurate for you if you are around that weight range. This is what it was said that you do on Rep Power: 0

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:

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Protein = 225g Fats = 75g Carbs = 225g Calories = 2,475 Apr 13, 2013 1:46pm | report

dbman4 ^ this guy gets it.. The basic multiplier for the 3000

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

ht: 12'9" wt: 153 lbs bf: 9.0%

For many this will be close to maintenance levels, but there most likely be fat loss because your eating a Rep Power: 0

higher protein diet (has a higher thermogenic effect when eaten) as well as cardio in between sets Apr 13, 2013 2:36pm | report

serge619 to find your starting calories you do your body weight

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

ht: 15'5" wt: 185 lbs bf: 12.0%

regular. then you calc in macros he wants you to hit staying around your calorie intake. The reason why he Rep Power: 0

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

boreonix People, please read the whole article before assuming

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

ht: 20'9" wt: 249 lbs bf: 25.0%

meal plan!!!!! If you are willing to commit to a 6 week plan the least you can do is read!!!!!! Rep Power: 0

Apr 15, 2013 12:09pm | report

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

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

ht: 19'7" wt: 235 lbs bf: 25.0%

accurate weight), what should my macros & caloric intake look like on this program? Rep Power: 0

Apr 16, 2013 7:57am | report

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

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

ht: 19'7" wt: 235 lbs bf: 25.0%

doing the program so we can get answers and stuff Rep Power: 0

Apr 16, 2013 8:42am | report

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

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

ht: 25'1" wt: 301.4 lbs bf: 40.0%

My question is as im fairly new to this: My current body weight is around 285lbs - if taking the Rep Power: 0

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

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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

Spawn8214 sixted: READ ALL OF THIS

Body Stats

This program is macro based, not calorie based. What

ht: 15'5" wt: 185 lbs bf: 9.0%

you are doing is trying to figure out your calories first Rep Power: 0

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 *If your weight stayed the same 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 *If your weight stayed the same 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

morgason2 I am using the macro guidlines per lb of lean body mass.

Body Stats

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

ht: 20'2" wt: 242 lbs bf: 20.0%

May 14, 2013 9:49am | report Rep Power: 0

BorneoKid88 well im assuming the calories are higher due to the high

Body Stats

amount of calories being burnt during the session, id say

ht: 12'5" wt: 149 lbs bf: 20.0%

easily 300-500 cals right? I bulked on 2300 and my cals for the program are 2454........ Rep Power: 0

Nov 4, 2013 6:50am | report

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YariStar I am absolutely trying this program!!!

Body Stats ht: 10'9" wt: 129 lbs bf: 18.0%

Apr 5, 2013 12:33pm | report Rep Power: 0

cheenie05 Me 2 lol....

Body Stats

Apr 6, 2013 9:40am | report

ht: 15'6" wt: 186 lbs bf: 32.0%

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 Rep Power: 0

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

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