Shortcut To Shred

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Shortcut to Shred

Shortcut to Shred includes a precise, three-phase nutrition plan engineered to help you build muscle and burn fat for six solid weeks. You'll also get a sample meal plan, food list, and eight of Jim's favorite recipes! Jim knows the science behind the supps. He'll tell you what to take, when, and why, to help you get the results of a lifetime! Oct 17, 2019 Shortcut to Shred Program Overview. Start dropping body fat immediately with the training regimen that's already transformed thousands of physiques. There are very few men and women out there who don’t want to be leaner. All of us wish we could possess impressive muscularity and a ripped set of abs. Yet unfortunately, many find that more. Cardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between your lifts, you will do cardio between every single set. Shortcut to Shred includes a precise, three-phase nutrition plan engineered to help you build muscle and burn fat for six solid weeks. You'll also get a sample meal plan, food list, and eight of Jim's favorite recipes! Jim knows the science behind the supps. He'll tell you what to take, when, and why, to help you get the results of a lifetime!

Quick Review:

It’s clear Shortcut to Shred produces some results—potentially chopping down on 6% of total body fat in six weeks would be incredible. You’ll also be doing familiar exercises based on science-backed research. However, it would be tough for the average guy to sustain unless you have 6 hours to spare, lots of extra cash to burn on supplements, and an unlimited supply of motivation. Pair that with the prescribed 14 Pixy Sticks and 600mg+ of daily caffeine and you’ll be raising your eyebrows at this whole program.

Pros:

  • Uses familiar gym exercises
  • Enough variation to fight boredom
  • Based on science and research

Cons:

  • Too intense for beginners
  • Lots of supplement promotion
  • Dangerous caffeine recommendations

Let’s face it.

The only “shortcuts” to bulking up and shredding fat are unsafe, unsustainable, or flat-out illegal.

So when Jim Stoppani—a health consultant to the stars with a doctorate in exercise physiology to his name—began flaunting a program called “6-Week Shortcut to Shred”…

That was a bit of a head-scratcher.

But we’re going to give him the benefit of the doubt.

After all, he does have a solid reputation in the fitness community, and this 6-week program is quite grueling, to say the least.

So let’s jump right in and find out more about this program.

Table of Contents

  • Program Details
  • 3 Pros of Jim Stoppani’s 6-Week Shortcut To Shred
  • 2 Negatives of Shortcut To Shred

Who is Jim Stoppani? (And is He Legit)

Anyone can make a workout program, upload it to an obscure bodybuilding forum on the internet, and use it as their “claim to fame.”

Not Jim Stoppani.

Jim Stoppani is about as qualified as they come in the bodybuilding and fitness communities.

On top of a Doctorate in Exercise Physiology and a Minor in Biochemistry from UConn, Stoppani has spent time performing post-doctoral research at the Ivy League phenomenon Yale.

Translation: He probably knows more about exercise than everyone you know, combined.

With his impressive accolades filling up his resume, Stoppani has since:

  • Earned the Gatorade Beginning Investigator in Exercise Science Award (2002)
  • Founded a sports nutrition company, JYM Supplement Science (2013)
  • Built a wide-ranging product line, including pre- and post-workout formulas, fat burners, testosterone boosters, and multivitamins
  • Authored thousands of articles (and a few books) in the fields of exercise and nutrition—including his own “Encyclopedia of Muscle & Strength”
  • Worked as a health consultant for stars like Dwayne “The Rock” Johnson & Mario Lopez

Stoppani is also one of the most famous coaches on the BodyFit platform. He currently boasts a handful of tailor-made routines highlighting strength, muscle-building, and fat-burning goals.

There’s a glaring emphasis on “shortcuts” and seeing results in 4-12 weeks.

What is Jim Stoppani’s 6-Week Shortcut To Shred?

Ready?

Here’s a quick run-down.

Jim Stoppani’s 6-Week Shortcut To Shred has four clear goals:

  • Muscle growth
  • Strength-building
  • Fat-burning
  • The development of a lean and muscular build

But you can’t get from point A to point B without crushing through the grueling workouts first.

With Shortcut to Shred, you’ll be in the gym six days per week, bounce rapidly between lifting at 75% of your 1RM and performing fast-paced cardio exercises, and skip rest periods entirely.

By the end of the six weeks, the results should be visible.

Some users report losing more than 10 pounds and 6% body fat by the end of the six-week program.

Program Details

A guy with a Ph.D. in exercise physiology and experience working with elites like Dwayne “The Rock” Johnson and LL Cool J heads to the drawing board to create a 6-week shred routine.

What does he come up with?

Well, let’s get into the fine details of Jim Stoppani’s 6-Week Shortcut To Shred.

The Schedule & Layout of the Program

The Shortcut To Shred program is time-consuming in every sense of the word. On top of workouts lasting 45-60 minutes on a good day, you’ll also be in the gym six straight days.

So hopefully, you have six free hours to kill a week.

Take a look at what the weekly schedule looks like (and then we’ll go over what it all means).

  1. Chest, Triceps, Abs
  2. Shoulders, Legs, Calves
  3. Back, Traps, Biceps
  4. Chest, Triceps, Abs
  5. Shoulders, Legs, Calves
  6. Back, Traps, Biceps
  7. Rest

It looks pretty basic, right?

Well, it’s not exactly what it seems.

Instead of doing the same chest, triceps, and abs workout on days 1 and 4, you’ll have a bit of a different focus at the beginning of the week, as compared to the end.

Workout 1 is about compound exercises, so think barbell and dumbbell bench presses (in the case of chest day).

Workout 2 is for isolation exercises, meaning exercises like dumbbell flys and cable crossovers will eat up a good chunk of your training instead.

What the Workouts Are Like

Stoppani (and anybody who’s tried this program) will tell you: It’s not easy.

But what’s excellent about Shortcut to Shred is that you’re doing the same six workouts for six straight weeks—the only difference being changes in rep ranges.

Now, before we cut to the chase…the bad news.

Given this is a “shred” program, the primary goal is to ramp up your metabolism and burn calories. So you’re going to give up your 60-90-second rest periods between sets—bear with me—to crank out 60-straight seconds of cardio or lightweight reps.

Wash, rinse, repeat!

This is something Jim Stoppani calls “cardio acceleration” and is what will leave you desperately needing a midday nap on those days you hit the gym.

Here’s what you need to know about these workouts:

After a brief warm-up, your workout may look a little something like this.

Microcycle 1: Barbell Bench Press (9-11 reps) & Step-Ups (1 minute) — 4 sets

Microcycle 2: Incline Dumbbell Bench Press (9-11 reps) & Dumbbell Cleans — 4 sets

You’ll crank out eight microcycles (similar to those above) with 2-3 exercises per muscle group in focus and 3-4 sets per cycle. Then, you’ll call it a day and get some rest!

Now, here’s a look at how rep ranges vary from week to week (format: workout one, workout two):

  • Week 1: 9-11 reps, 12-15 reps
  • Week 2: 6-8 reps, 16-20 reps
  • Week 3: 2-5 reps, 21-30 reps

By week four, you’ll run right back to the beginning.

But this time, you’ll be adding an extra 5-10 pounds to each workout since you should be building some pretty decent strength by now.

Shortcut to shred bodybuilding

And if you’re feeling daring, you can take it a step further.

Week four gives you the option to add in cardio accelerated rest-pause drop sets. So on the last sets of each exercise, you can train to failure, rock out 15-20 seconds of jogging in place, do another set until failure, drop the weight by 20%, and then—yes, again—do another set to failure.

Absolutely brutal.

Though, a “must” if you want to shred more fat.

The Nutritional Plan & Diet Recipes

With a goal like “getting shredded” in your mind, there’s no way you can eat garbage, hit the gym hard, and expect it to reflect when you step on the scale.

Or look in the mirror.

Stoppani knows how vital good nutrition is.

So to make this workout program just a little more legit, Stoppani relies purely on nutritional research and tests each recommendation himself before recommending it to you.

AKA: It works.

Now, let’s get to the nutritional guidelines of this program.

All three macronutrients are essential (though Stoppani doubts the real need for carbs), and how you fuel your body will determine how your physique adapts.

As such, this nutritional plan focuses on:

  • High protein for building muscle and strength
  • Low carbs, specifically low-glycemic foods to prevent blood sugar spikes, for energy
  • Average fats for keeping testosterone levels thriving (just not trans fats)

There are three phases to this program in terms of diet. By stage three (weeks 4-6), you’ll actually be eating more on rest days to keep your leptin levels and metabolism stable.

Protein-wise (because I know that’s what you’re wondering about), you should be eating 1.5g of protein per pound of bodyweight while on this program. And you’ll also drop down from 1.5g/lb to 0.5g/lb in terms of carbs from week 1 to week 6.

Pretty standard.

Now, the burning question: What are you going to be eating?

On an average day, you’ll be eating three meals, three snacks, and a post-workout meal (which looks to be a load of supplements). You’ll also take a mass-amount of supplements three times a day.

The foods Stoppani recommends are generally healthy―that can’t be disputed.

You’ll eat foods like:

  • Apples
  • Whole wheat bread
  • String cheese
  • Honey
  • Sweet potatoes
  • Steak
  • Greek yogurt
  • Grapefruit
  • Eggs
  • Oatmeal

On the supplement end, things get a little…obscure.

You’ll have protein shakes about three times per day, but Stoppani also recommends 600-900mg of caffeine, betaine, Acetyl L-Carnitine, and…14 Pixy Sticks.

Swolverine Whey Protein Isolate

This is one of our top recommended whey protein powders because of it's high protein content per serving, extreme deliciousness, and the fact that all Swolverine products are sourced from GMP-certified facilities

The nutritional guide follows with a list of alternative foods and ingredients you can swap in to spice up your meals or consider foods you have to avoid.

Before and After: What Results Can You Expect?

Shortcut to Shred has a pretty aggressive approach to simultaneous muscle-building and fat-burning.

You’ll find yourself lifting heavy weights one moment and then busting out a quick cardio set the next.

So what are some realistic results for beginners?

When it comes to building muscle, noobs have it easy! According to writer and researcher Lyle McDonald, beginners can expect to gain 20-25lb of muscle in the first year.

We’re talking about the absolute genetic limits here and not even the fanciest shmanciest workout routine can change that.

What about fat loss?

Well, your personal rate of fat loss will ultimately depend on your current bodyweight and how strictly you follow the diet recommended by Dr. Stoppani.

It’s not uncommon to lose 4-10lb in the first week, BUT… the majority of this is going to be water.

True fat loss ranges from 1-3lb per week, but you can lose more faster at the beginning if you weigh more to start with.

3 Pros of Jim Stoppani’s 6-Week Shortcut To Shred

Standard Exercises You Know & Love

The worst thing about trying a new program is that many creators try to reinvent the wheel.

You may find that you’re asked to do obscure exercises, or you’re required to use equipment that the standard gym doesn’t have.

This routine keeps it simple.

You’ll do basic exercises—likely those you’ve already been doing for years by this point—and, aside from battle ropes and maybe kettlebells, your gym certainly has the right gear.

Every Week Is the Same Yet Also Very Different

Doing the same workouts week in and week out has its pros and cons.

The consistency is fantastic, and you know what to expect every training session. But it’s boring, and your risk of falling into a plateau where gains stall is a serious possibility.

Each workout on this program is the same as the week before, with the only real difference being the number of reps you’re doing.

Some weeks are about power, others about strength, and a few about endurance.

Translation: It never gets dull.

Clearly Based On Science & Research

Some workout routines look great on paper but fall flat when it comes to logic.

Thankfully, Jim Stoppani has clearly based the bulk of this routine around science and research.

He prioritizes scientifically-proven concepts like hitting each muscle group twice a week (proven to trigger greater hypertrophy) and infusing high-intensity cardio into each workout (ramps up your metabolism for fat loss).

It’s also worth pointing out that Stoppani designed the entire nutrition plan around the research.

So you can be confident that this program is 100% legit.

2 Negatives of Shortcut To Shred

The Daily Caffeine & Supplement Recommendations

There are two glaring problems with this routine in this area.

First, there’s the sheer amount of supplements.

Taking supplements three times a day and loading up on eight or so different supplements can be extremely costly for the average person.

And since Stoppani has his own signature line of supplements (Jym), we see right through the conflict of interest here.

But in the spirit of irony, here’s an affiliate link to one of OUR favorite supplements.

Swolverine Kre-Alkalyn Creatine

If you want more strength, muscle, and power, this supplement is 100 servings of pure creatine to speed up recovery and increase your gains in the gym. Mixes easily in any drink without any added ingredients.

Then, there’s the safety aspect.

It looks like you’re supposed to be taking 600-900mg of caffeine a day.

While this does have its benefits in energy and focus, health guidelines suggest staying within 400mg a day—say “hello” to no sleep and loads of anxiety if you follow this plan to a T.

And 14 Pixy Stix after a workout? The reasoning makes sense, but it’s a tad odd.

A Beginner Routine? Maybe Not.

This routine can work if you have the tools, time, and motivation to stick through it from start to finish. The problem is that Stoppani suggests it’s a great option regardless of your skill level.

Hard disagree.

If you’re coming off of years away from the gym and jumping into 16 rough sets and replacing every rest period with 60 seconds of high-intensity cardio…good luck.

You’re probably going to realize this workout is far too intense by the second or third workout.

Sure, you can cut down on time spent doing cardio from 60 seconds to 30, but you’re also risking the potential outcome of this routine.

Does Shortcut to Shred Work?

Jim Stoppani’s 6-Week Shortcut To Shred is brutal and like nothing you’ve ever attempted before.

Results-wise, it’s clear this program works for most guys—potentially chopping down on 6% of total body fat in six weeks is incredible.

You’ll also be doing the exercises you know and love, slightly vary each workout from one week to the next, and can be entirely sure the program is backed by science and research.

But is it sustainable and realistic for the average person? Likely not.

Not only is it a bit unusual (and perhaps dangerous) to load up on 14 Pixy Sticks and 600mg or more of caffeine a day, but the cardio acceleration format makes this program well out of the “norm” for a beginner to the gym.

Overall, it’s a decent program if you have six hours to spare, significant funding for supplements, and an unlimited supply of motivation. But we’re going to give this one a 6.5 out of 10 because it can produce decent results (assuming you have the tools in place to ensure that).

Rating: 6.5 out of 10

Our Best Rated Alternative

While Shortcut to Shred is obviously an acceptable program that can help you lose body fat, we’ve reviewed other programs that scored much higher than Stoppani’s routine.

So if you want to transform your body with the least amount of effort…

Without training more than 3 days per week…

And without wasting your money on unnecessary supplements…

We recommend Superhero X12 instead of Shortcut to Shred.

Here’s why:

First off, Shortcut to Shred has you living in the gym doing workouts 6 days a week.

Sure, you’re bound to see some results, but at what cost?

I’m guessing you’d rather spend your time watching your favorite Netflix show or playing video games instead of getting on a first name basis with the guy at the front counter.

On the other hand, Superhero X12 shows you how to get a great body with only 3 workouts per week.

Inside, you’ll discover how you can stimulate plenty of muscle growth and lose body fat in only a few hour-long sessions.

Plus, there are multiple workout styles to choose from.

If you want to do more, you can. But you’ll find out that it’s not necessary to shred fat!

Shortcut To Shred Jim

Second of all, Shortcut to Shred is completely brutal for the average guy like you and me.

And before I go further… I get it. You gotta put some effort into your training to see results.

No one’s debating that.

But when you’re expected to smash 16 sets and then get 60 seconds of rest… but it’s not really rest because you’re doing high-intensity cardio during that time…

You shouldn’t be surprised when you finish your workout ready to vomit.

I don’t mean to discount anyone’s work ethic, but wouldn’t you rather maximize your results and still walk away from your workout feeling hyped and energized (not dead)?

Well, Superhero X12 shows you how to get a great body with the least amount of effort.

This program uses the 80/20 principle to hone in on the most effective methods with the least psychological resistance to create a leaner, more defined physique that meshes easily with your current daily routine.

You don’t have to turn your life completely upside down to get in great shape. SX12 shows you how to do it so training revolves around you (not the other way around).

Finally, Shortcut to Shreddistracts you from what really sheds body fat and puts unnecessary emphasis on supplements.

There’s a trend creators use their programs as the primary vehicle to push their own supplement product line.

Unfortunately, Stoppani is playing the same game.

Yes, supplements can help, but Shortcut to Shred gives you a grocery list of powders, leading you to believe that they’re absolutely essential for you to make progress (they’re not).

Let’s be honest… supplements should be the very LAST thing you consider after you dial in your:

  • Training
  • Nutrition
  • Recovery
  • Mindset

On the other hand, Superhero X12 gives you all the information you need to build muscle and lose body fat without any supplements at all.

Yes, there’s still a short supplement guide included just in case you’re curious and want to know how to give yourself a boost in your training and recovery.

That being said, the creator, Keith Lai constantly preaches how supplements are typically unnecessary and you can do just fine without them.

This is why we recommend Superhero X12 over Shortcut to Shred.

  • Spend less time in the gym by training only 3 days per week
  • Feel strong and energized when you finish an effective workout (instead of exhausted and ready to pass out)
  • Save money by focusing on good training and nutrition (and now unnecessary supplements)

Want to learn more?

Check out Superhero X12 and see for yourself.

Build a Superhero Body Without Training Like One

Shortcut To Shred Review

Getting in shape isn't easy. But this program gives you a real-life approach to building a leaner, more muscular body without obsessing over fitness 24/7.

Shred
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WORKOUT PROGRAM
Cardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between your lifts, you will do cardio between every single set. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio. Cardio effectively replaces your rest periods. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. Between each set, you’ll do one minute of a cardio acceleration exercise. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible.
CARDIO ACCELERATION OPTIONS KB Swing Goblet Squat Squat Jump Box Jump DB Step-up BB Step-up Sprints Running in Place Medicine Ball Slam Dumbbell Lunge Lunge Jumps Side-to-Side Box Shuffle Sledgehammer Swing Battling Ropes Rocket Jump Lateral Bound Lateral Box Jump Side Standing Long Jump Mountain Climber Jump Rope
Knee Tuck Jump Diagonal Bound Tire Flip Skipping (in place) Elliptical DB Clean Smith Machine Clean Step-up with Knee Raise
Straight-Arm Pulldown Smith Machine Behind-the-Back Shrug Incline Dumbbell Curl High Cable Curl Rope Cable Curl Dumbbell Reverse Wrist Curl
WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT) EXERCISE SETS REPS Barbell Bent Over Row 4 9-11 Dumbbell Bent-Over Row 3 9-11 Seated Cable Row 3 9-11 Barbell Shrug 4 9-11 Barbell Curl 3 9-11 Barbell or EZ-Bar Preacher Curl 3 9-11 Reverse-Grip Barbell Curl 3 9-11 Barbell Wrist Curl 3 9-11
SHORTCUT TO SHRED WORKOUT PROGRAM
12-15 12-15 12-15 12-15 12-15
EXERCISE Incline Dumbbell Flye Dumbbell Flye Cable Crossover Triceps Pressdown Overhead Dumbbell Extension Cable Lying Triceps Extension Crunch Standing Oblique Cable Crunch
WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT) EXERCISE SETS REPS Bench Press 4 9-11 Incline Dumbbell Press 3 9-11 Decline Smith Machine Press 3 9-11 Dips 4 9-11 Close-Grip Bench Press 4 9-11 Cable Crunch 3 9-11 Smith Machine Hip Thrust 3 9-11
SETS 3 3 3 3 3 3 3 3
EXERCISE SETS REPS Bench Press 4 6-8 Incline Dumbbell Press 3 6-8 Decline Smith Machine Press 3 6-8 Dips 4 6-8 Close-Grip Bench Press 4 6-8 Cable Crunch 3 7-8 Smith Machine Hip Thrust 3 7-8
REPS 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15
WORKOUT 2: SHOULDERS, LEGS, CALVES EXERCISE SETS REPS Barbell Shoulder Press 4 6-8 Alternating Dumbbell Shoulder Press (Standing) 3 6-8 Smith Machine One-Arm Upright Row 3 6-8 Squat 4 6-8 Deadlift 3 6-8 Walking Lunge 3 6-8 Standing Calf Raise 3 7-8 Seated Calf Raise 3 7-8
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 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT) EXERCISE SETS REPS Barbell Shoulder Press 4 9-11 Alternating Dumbbell Shoulder Press (Standing) 3 9-11 Smith Machine One-Arm Upright Row 3 9-11 Squat 4 9-11 Deadlift 3 9-11 Walking Lunge 3 9-11 Standing Calf Raise 3 9-11 Seated Calf Raise 3 9-11
SETS 3 3 3 4 4 3 3
REPS 12-15 12-15 12-15 12-15 12-15 12-15 12-15
WORKOUT 6: BACK, TRAPS, BICEPS EXERCISE Lat Pulldown Reverse-Grip Pulldown
WORKOUT 3: BACK, TRAPS, BICEPS SETS 3 3
REPS 12-15 12-15
EXERCISE Barbell Bent Over Row Dumbbell Bent-Over Row
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SETS 4 3
REPS 6-8 6-8
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PHASE 1: WEEK 2
WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)
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WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)
PHASE 1: WEEK 1
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PHASE 1: WEEK 3
Seated Cable Row 3 6-8 Barbell Shrug 4 6-8 Barbell Curl 3 6-8 Barbell or EZ-Bar Preacher Curl 3 6-8 Reverse-Grip Barbell Curl 3 6-8 Barbell Wrist Curl 3 6-8
WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT) EXERCISE Bench Press Incline Dumbbell Press Decline Smith Machine Press Dips Close-Grip Bench Press Cable Crunch Smith Machine Hip Thrust
WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT) EXERCISE SETS REPS Incline Dumbbell Flye 3 16-20 Dumbbell Flye 3 16-20 Cable Crossover 3 16-20 Triceps Pressdown 3 16-20 Overhead Dumbbell Extension 3 16-20 Cable Lying Triceps Extension 3 16-20 Crunch 3 16-20 Standing Oblique Cable Crunch 3 16-20
SETS 4 3 3 4 4 3 3
REPS 2-5 2-5 2-5 2-5 2-5 5-6 5-6
WORKOUT 5: SHOULDERS, LEGS, CALVES EXERCISE SETS REPS Dumbbell Lateral Raise 3 16-20 Barbell Front Raise 3 16-20 Dumbbell Bent-Over Lateral Raise 3 16-20 Leg Extension 4 16-20 Leg Curl 4 16-20 Seated Calf Raise 3 16-20 Donkey or Leg Press Calf Raise 3 16-20
SETS 4
REPS 2-5
3
2-5
3 4 3 3 3 3
4-5 2-5 2-5 4-5 5-6 5-6
WORKOUT 6: BACK, TRAPS, BICEPS EXERCISE SETS REPS Lat Pulldown 3 16-20 Reverse-Grip Pulldown 3 16-20 Straight-Arm Pulldown 3 16-20 Smith Machine Behind-the-Back Shrug 4 16-20 Incline Dumbbell Curl 3 16-20 High Cable Curl 3 16-20 Rope Cable Curl 3 16-20 Dumbbell Reverse Wrist Curl 3 16-20
SETS 4 3 3 4 3 3 3 3
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SETS 3
REPS 2-5 2-5 2-5 2-5 2-5 4-5 4-5 4-5
*On the last set do a cardio accelerated rest-pause dropset
WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)
If you’re feeling really good and want to make the Shortcut to Shred sessions even more intense, start performing a “cardio accelerated rest-pause dropset” on the last set of each major exercise. The technique is as brutal as it sounds, believe me. Cardio accelerated rest-pause dropset: Take the last set of each exercise to muscle failure. Then, rack the weight and perform cardio acceleration by running in place for 15-20 seconds. Pick up the weight and continue doing reps until you reach muscle failure again. Immediately decrease the weight
REPS 21-30
EXERCISE SETS REPS Barbell Bent Over Row 4* 9-11 Incline Dumbbell Row 3* 9-11 Seated Cable Row 3* 9-11 Barbell Shrug 4* 9-11 Barbell Curl 3* 9-11 Seated Barbell Curl 3* 9-11 Reverse-Grip Barbell or EZ-Bar Curl 3* 9-11 Behind-The-Back Wrist Curl 3* 9-11 *On the last set do a cardio accelerated rest-pause dropset ™ ™
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EXERCISE SETS REPS Barbell Shoulder Press 4* 9-11 Dumbbell Shoulder Press (Seated) 3* 9-11 Dumbbell Upright Row 3* 9-11 Squat 4* 9-11 Deadlift 3* 9-11 Leg Press 3* 9-11 Standing Calf Raise 3* 9-11 Seated Calf Raise 3* 9-11
PHASE 2: WEEK 4
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WORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)
EXERCISE SETS REPS Lat Pulldown 3 21-30 Reverse-Grip Pulldown 3 21-30 Straight-Arm Pulldown 3 21-30 Smith Machine Behind-the-Back Shrug 4 21-30 Incline Dumbbell Curl 3 21-30 High Cable Curl 3 21-30 Rope Cable Curl 3 21-30 Dumbbell Reverse Wrist Curl 3 21-30
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*On the last set do a cardio accelerated rest-pause dropset
WORKOUT 6: BACK, TRAPS, BICEPS
WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT) EXERCISE Incline Dumbbell Flye
EXERCISE SETS REPS Bench Press 4* 9-11 Incline Bench Press 3* 9-11 Decline Dumbbell Press 3* 9-11 Dips 4* 9-11 Close-Grip Bench Press 4* 9-11 Smith Machine Crunch 3* 9-11 Hanging Leg Raise 3* 9-11
EXERCISE SETS REPS Dumbbell Lateral Raise 3 21-30 Barbell Front Raise 3 21-30 Dumbbell Bent-Over Lateral Raise 3 21-30 Leg Extension 4 21-30 Leg Curl 4 21-30 Seated Calf Raise 3 21-30 Donkey or Leg Press Calf Raise 3 21-30
WORKOUT 3: 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 Barbell Wrist Curl
WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)
WORKOUT 5: SHOULDERS, LEGS, CALVES
WORKOUT 2: SHOULDERS, LEGS, CALVES 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
by 20-30 percent and lift until you reach muscle failure again. You are now done with the set and ready to move to the next exercise.
Dumbbell Flye 3 21-30 Cable Crossover 3 21-30 Triceps Pressdown 3 21-30 Overhead Dumbbell Extension 3 21-30 Cable Lying Triceps Extension 3 21-30 Crunch 3 21-30 Standing Oblique Cable Crunch 3 21-30
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PHASE 2: WEEK 5
WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT) EXERCISE Cable Crossover from Low Pulley Cable Crossover Dumbbell Flye Overhead Cable Triceps Extension Lying Triceps Extension Rope Triceps Pressdown Crossover Crunch Cable Woodchopper
SETS 4* 3* 3* 3* 3* 3* 3* 3*
WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)
REPS 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15
WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)
EXERCISE SETS REPS Cable Crossover from Low Pulley 4* 16-20 Cable Crossover 3* 16-20 Dumbbell Flye 3* 16-20 Overhead Cable Triceps Extension 3* 16-20 Lying Triceps Extension 3* 16-20 Rope Triceps Pressdown 3* 16-20 Crossover Crunch 3* 16-20 Cable Woodchopper 3* 16-20
EXERCISE SETS REPS Bench Press 4* 6-8 Incline Bench Press 3* 6-8 Decline Dumbbell Press 3* 6-8 Dips 4* 6-8 Close-Grip Bench Press 4* 6-8 Smith Machine Crunch 3* 7-8 Hanging Leg Raise^ 3* 7-8
*On the last set do a cardio accelerated rest-pause dropset
PHASE 2: WEEK 6
WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)
*On the last set do a cardio accelerated rest-pause dropset
EXERCISE Bench Press Incline Bench Press Decline Dumbbell Press Dips Close-Grip Bench Press Smith Machine Crunch Hanging Leg Raise^
*On the last set do a cardio accelerated rest-pause dropset
EXERCISE Dumbbell Lateral Raise Cable Front Raise Lying Cable Rear Delt Flye Leg Extension Leg Curl Seated Calf Raise Donkey or Leg Press Calf Raise
^Use ankle weights or hold dumbbell between feet if needed
WORKOUT 5: SHOULDERS, LEGS, CALVES SETS 4* 3* 3* 4* 4* 3* 3*
REPS 12-15 12-15 12-15 12-15 12-15 12-15 12-15
EXERCISE SETS REPS Dumbbell Lateral Raise 4* 16-20 Cable Front Raise 3* 16-20 Lying Cable Rear Delt Flye 3* 16-20 Leg Extension 4* 16-20 Leg Curl 4* 16-20 Seated Calf Raise 3* 16-20 Donkey or Leg Press Calf Raise 3* 16-20
WORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT) EXERCISE SETS REPS Barbell Shoulder Press 4* 6-8 Dumbbell Shoulder Press (Seated) 3* 6-8 Dumbbell Upright Row 3* 6-8 Squat 4* 6-8 Deadlift 3* 6-8 Leg Press 3* 6-8 Standing Calf Raise 3* 7-8 Seated Calf Raise 3* 7-8
*On the last set do a cardio accelerated rest-pause dropset
SETS 4* 3* 3* 4* 3* 3* 3* 3*
REPS 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15
EXERCISE Barbell Shoulder Press Dumbbell Shoulder Press (Seated) Dumbbell Upright Row Squat Deadlift Leg Press Standing Calf Raise Seated Calf Raise
WORKOUT 6: BACK, TRAPS, BICEPS
EXERCISE SETS REPS Barbell Bent Over Row 4* 6-8 Incline Dumbbell Row 3* 6-8 Seated Cable Row 3* 6-8 Barbell Shrug 4* 6-8 Barbell Curl 3* 6-8 Seated Barbell Curl 3* 6-8 Reverse-Grip Barbell or EZ-Bar Curl 3* 6-8 Behind-The-Back Wrist Curl 3* 6-8
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 Behind-The-Back Wrist Curl
*On the last set do a cardio accelerated rest-pause dropset
REPS 2-5 2-5 2-5 2-5 2-5 2-5 4-5 4-5
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SETS 4* 3* 3* 4* 3* 3* 3* 3*
*On the last set do a cardio accelerated rest-pause dropset
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REPS 2-5 2-5 2-5 2-5 2-5 2-5 4-5 4-5
WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)
*On the last set do a cardio accelerated rest-pause dropset
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SETS 4* 3* 3* 4* 3* 3* 3* 3*
*On the last set do a cardio accelerated rest-pause dropset
EXERCISE SETS REPS Lat Pulldown 4* 16-20 Behind-the-Neck Pulldown 3* 16-20 Rope Straight-Arm Pulldown 3* 16-20 Dumbbell Shrug 4* 16-20 EZ-Bar Cable Curl 3* 16-20 Incline Dumbbell Curl 3* 16-20 Dumbbell Hammer Curl 3* 16-20 Dumbbell Reverse Wrist Curl 3* 16-20
WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)
*On the last set do a cardio accelerated rest-pause dropset
WORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)
*On the last set do a cardio accelerated rest-pause dropset
*On the last set do a cardio accelerated rest-pause dropset
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 Dumbbell Reverse Wrist Curl
REPS 2-5 2-5 2-5 2-5 2-5 4-5 4-5
*On the last set do a cardio accelerated rest-pause dropset
^Use ankle weights or hold dumbbell between feet if needed
WORKOUT 5: SHOULDERS, LEGS, CALVES
SETS 4* 3* 3* 4* 4* 3* 3*
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NUTRITION PLAN
WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)
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.
EXERCISE SETS REPS Cable Crossover from Low Pulley 4* 21-30 Cable Crossover 3* 21-30 Dumbbell Flye 3* 21-30 Overhead Cable Triceps Extension 3* 21-30 Lying Triceps Extension 3* 21-30 Rope Triceps Pressdown 3* 21-30 Crossover Crunch 3* 21-30 Cable Woodchopper 3* 21-30
SHORTCUT TO SHRED NUTRITION PLAN FAT CARBS Phase 1, Week 1: 1.5 g per pound of bodyweight Phase 2, Weeks 2-3: 1 g per pound of bodyweight Phase 3, Weeks 3-6: 0.5 g per pound of bodyweight 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 bodyweight, 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.
*On the last set do a cardio accelerated rest-pause dropset
WORKOUT 6: BACK, TRAPS, BICEPS
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.
EXERCISE SETS REPS Lat Pulldown 4* 21-30 Behind-the-Neck Pulldown 3* 21-30 Rope Straight-Arm Pulldown 3* 21-30 Dumbbell Shrug 4* 21-30 EZ-Bar Cable Curl 3* 21-30 Incline Dumbbell Curl 3* 21-30 Dumbbell Hammer Curl 3* 21-30 Dumbbell Reverse Wrist Curl 3* 21-30
PHASE I Protein: 1.5 grams per pound Fats: 0.5 grams per pound Carbs: 1.5 grams per pound
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 2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar 2-3 g fish oil 2-3 g CLA
LUNCH
NIGHTTIME SNACK
5 oz. can tuna 2 slices whole-wheat bread 1 tbsp light mayonnaise 1/2 large grapefruit
8 oz low-fat cottage cheese 1 cup sliced pineapple 2-3 g fish oil 2-3 g CLA
MID-DAY SNACK
NUTRITIONAL INFO
3 sticks light mozzarella string cheese 1 medium apple 1 oz mixed nuts
Calories: 3,000 Protein: 285 g Carbs: 270 g Fat: 90 g
PRE-WORKOUT SUPPLEMENTS 30-60 minutes before workout 200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine
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
WORKOUT MEAL
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 preand post-workout meals. Feel free to have your pre-workout shake as an extra snack on that rest day if you get hungry.
Sip throughout workout 1/2 scoop whey 1/2 scoop casein 1.5-5 g creatine 1.5-2 g beta-alanine
WAKE-UP SUPPLEMENTS
*On the last set do a cardio accelerated rest-pause dropset
DINNER
LATE-MORNING SUPPLEMENTS
Phase 1-3: 0.5 g per pound of bodyweight
EXERCISE SETS REPS Dumbbell Lateral Raise 4* 21-30 Cable Front Raise 3* 21-30 Lying Cable Rear Delt Flye 3* 21-30 Leg Extension 4* 21-30 Leg Curl 4* 21-30 Seated Calf Raise 3* 21-30 Donkey or Leg Press Calf Raise 3* 21-30
Within 30 minutes after workout 1 scoop whey 1 scoop casein 14 small Wonka Pixy Stix or 1 Giant Pixy Stix 5 g BCAAs 1.5-5 g creatine 1.5-2 g beta-alanine 2 g carnitine
8 oz. reduced-fat Greek yogurt 1 tbsp honey 1/2 oz. walnuts (7 halves) crushed
Phase 1-3: 1.5 g per pound of bodyweight
WORKOUT 5: SHOULDERS, LEGS, CALVES
POST-WORKOUT MEAL
LATE-MORNING SNACK
PROTEIN
*On the last set do a cardio accelerated rest-pause dropset
BREAKFAST 30-60 min after wake-up supplements 3 whole eggs 3 egg whites 1 cup cooked oatmeal 1 tbsp honey 1/2 large grapefruit
200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine ™ ™
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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 ™ I removed and changed to are similar so you can see what
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bring the carbs down without affecting protein and fat much.
PHASE III – WEEKS 4-6
PRE-WORKOUT SUPPLEMENTS
Refer to the alternative foods list for foods that you can use to replace these sample choices so the diet doesn’t become boring and bereft of nutrient diversity.
WAKE-UP SUPPLEMENTS 200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine
30-60 minutes before workout 200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine
Protein: 1.5 grams per pound Fats: 0.5 grams per pound Carbs: 0.5 grams per pound
Sip throughout workout 1/2 scoop whey 1/2 scoop casein 1.5-5 g creatine 1.5-2 g beta-alanine
BREAKFAST
Within 30 minutes after workout 1 scoop whey 1 scoop casein 14 small Wonka Pixy Stix or 1 Giant Pixy Stix 5 g BCAAs 1.5-5 g creatine 1.5-2 g beta-alanine 2 g carnitine
8 oz. reduced-fat Greek yogurt 1 tsp honey 1/2 oz walnuts (7 halves), crushed
HIGH-CARB, REST DAY MACROS
200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine
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.
NIGHTTIME SNACK
LUNCH 5 oz. can tuna 2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar 1/2 large grapefruit
WAKE-UP SUPPLEMENTS 200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine
TOTALS Calories: 2,600 Protein: 280 g Carbs: 180 g Fat: 80 g
MID-DAY SNACK
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WORKOUT MEAL
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30-60 minutes before workout 200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine
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PRE-WORKOUT SUPPLEMENTS
Within 30 minutes after workout 1 scoop whey 1 scoop casein 14 small Wonka Pixy Stix or 1 Giant Pixy Stix 5 g BCAAs 1.5-5 g creatine 1.5-2 g beta-alanine 2 g carnitine ™
30-60 min after wake-up supplements 1 scoop whey protein (sip while prepping breakfast) 3 whole eggs 3 egg whites
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5 oz. can tuna 2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar
POST-WORKOUT MEAL
BREAKFAST
3 sticks light mozzarella string cheese 1 oz mixed nuts
LUNCH
Sip throughout workout 1/2 scoop whey 1/2 scoop casein 1.5-5 g creatine 1.5-2 g beta-alanine
WORKOUT DAYS
1 cup low-fat cottage cheese 2-3 g fish oil 2-3 g CLA
200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine
3 sticks light mozzarella string cheese 1 oz mixed nuts
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.
8 oz top sirloin steak 1 large sweet potato 1 cup chopped broccoli 2-3 g fish oil 2-3 g CLA
LATE-MORNING SUPPLEMENTS
MID-DAY SNACK
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
DINNER
LATE-MORNING SUPPLEMENTS
Turkey, Swiss, and avocado rolls
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 kick start your metabolism again, keeping you in a fat-burning mode for the final phase
POST-WORKOUT MEAL
LATE-MORNING SNACK
LATE-MORNING SNACK
Dropping calories and carbs again will cause your body to continue burning fat. Unlike in Phases 1 and 2, where you eat fewer calories and carbs on your rest day, the opposite holds true in Phase 3. You will eat more carbs and calories on your rest days.
WORKOUT MEAL
30-60 min after wake-up supplements 1 scoop whey protein (sip while prepping 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
2-3 g fish oil 2-3 g CLA
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1/4 cup light mozzarella 1/4 cup marinara sauce
DINNER 8 oz top sirloin steak 1 cup chopped broccoli 2-3 g fish oil 2-3 g CLA
SUPPLEMENT PLAN
Directions: 1. Spread sauce on crust and top with cheese. 2. Place in oven and bake for about 15 minutes or until cheese is melted.
NIGHTTIME SNACK 8 oz low-fat cottage cheese 2-3 g fish oil 2-3 g CLA
LATE-MORNING SUPPLEMENTS
Calories: 2,200 Protein: 280 g Carbs: 80 g Fat: 80 g
Whey is the king of muscle-building proteins. It’s a fast-digesting milk protein that can help you build muscle and increase strength. Whey protein enhances recovery, boosts performance, and supports fat loss by helping you feel fuller, longer. One of the major benefits of whey protein is its fast rate of digestion. It gets to your muscles faster than any other protein you can ingest. Whey is also loaded with essential branched chain amino acids (BCAAs), including leucine, considered one of the most critical muscle-making amino acids.
LUNCH 6-inch Subway Turkey and ham (double meat) on wheat 1 oz. bag Baked Lays 1 large diet soda
HIGH-CARB REST DAYS WAKE-UP SUPPLEMENTS
200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine
DINNER 8 oz chicken breast 1 cup cooked brown rice 1 cup cooked black beans 1 cup chopped broccoli 2-3 g fish oil 2-3 g CLA
BCAAS
The three BCAAs are leucine, isoleucine, and valine. They are critical for muscle growth. While whey protein is rich in BCAAs, taking additional BCAAs around your workouts can further enhance recovery and provide a quick source of muscular energy. As a result, BCAAs can improve your workouts and boost performance.
NIGHTTIME SNACK
In fact, one study I performed with the Weider Research Group—presented at the 2009 annual meeting of the International Society of Sports Nutrition—further supports BCAAs’ ability to help build muscle. We discovered that subjects taking them around workouts gained nearly twice as much muscle mass on an 8-week training program than subjects taking only whey or Gatorade around workouts.
1 cup reduced-fat Greek yogurt 1 tbsp honey 1/2 oz. walnuts (7 halves), crushed 2-3 g fish oil 2-3 g CLA
LATE-MORNING SNACK 1 scoop whey protein (sip while prepping pizza) Stoppani EZ Pizza
TOTALS
Ingredients: 1/4 Boboli whole-wheat pizza crust ® ®
Calories: 3,100 Protein: 260 g Carbs: 360 g Fat: 70 g
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Acetyl L-carnitine (ALCAR) is L-carnitine with an acetyl group attached. This attachment increases carnitine’s uptake by the body, making it more effective. ALCAR is able to enter the brain, where it may aid in brain function, boost alertness, and support positive mood. In other areas of the body, such as muscle cells, carnitine aids fat loss transporting fatty acids into the power centers of cells, called mitochondria. These power centers work to generate energy by burning up nutrients such as fat for fuel.
L-CARNITINE L-TARTRATE
L-carnitine L-tartrate supports fat loss and increases energy. This pure form of carnitine requires insulin for absorption. Unlike ALCAR, which is great throughout the day, straight carnitine is best taken after a tough workout to enhance recovery and promote fatty acid metabolism. Whey and carbohydrates consumed post-workout are the perfect vehicles for this form of carnitine.
CREATINE
Creatine is one of the most-researched sports nutrition supplements on the market. It provides muscular energy for high-intensity exercise, helps you build muscle, and boosts strength gains. Research suggests that creatine can boost muscle gains by as much as 10 pounds and strength by 10 percent in just a few weeks. For best delivery, put creatine in your pre- and post-workout protein shakes. That’s when you get a bigger insulin response, and insulin helps drive creatine into your muscles.
BETA-ALANINE
Research suggests that when trained lifters add beta-alanine and creatine to their supplement regimen, they gain more muscle and lose more body fat than those taking creatine alone. Beta-alanine can also increase muscle strength and endurance during workouts. ™ ™
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Specific BCAAs offer additional benefits, such as: Leucine: Turns on muscle protein synthesis; increases satiety Isoleucine: Supports fat loss; provides energy Valine: Decreases fatigue; supports fat loss; prolongs energy
ACETYL L-CARNITINE
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Casein is a slow-digesting milk protein that supports muscle growth and provides a steady stream of amino acids to your muscles. Because it releases slowly, casein is a great protein to take before bed. It can help reduce muscle breakdown while you sleep and feed your hungry muscles overnight. When mixed with whey around your workouts, casein will enhance and prolong your body’s anabolic response.
3 stick slight mozzarella string cheese 6 cups air-popped popcorn or 1 bag low-fat microwave popcorn 1/2 medium cantaloupe
30-60 min after wake-up supplements 1 scoop whey protein (sip while prepping breakfast) 5 g BCAAs 1.5-5 g creatine 1.5-2 g beta-alanine 2 g carnitine 3 whole eggs 3 egg whites 3 four-inch pancakes 2 tbsp maple syrup 2-3 g fish oil 2-3 g CLA
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CASEIN PROTEIN
MID-DAY SNACK
BREAKFAST
Fish oil supplements are a great source of essential omega-3 fats, especially EPA and DHA. These supplements support muscle growth and fat loss; help block fat storage; promote overall health and wellness; support normal, healthy immune function; and support heart, brain, vision, and joint health. If you’re not already taking a fish oil supplement, reel one in today.
WHEY PROTEIN
200 mg caffeine 500-1000 mg green tea extract 500-2000 mg yohimbe 2 g acetyl-L-carnitine
TOTALS
FISH OIL
The Shortcut to Shred supplement schedule is practiced and precise. Everything I do is researched, tested in the lab, and tried on my own physique. My body is a product of my brain. If you want the best results from this program, you need to follow this regimen. Every capsule, every shake, and every dose is intended to help you achieve your best physique.
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CAFFEINE
This potent central nervous system stimulant increases alertness, mental focus, and your pain threshold during workouts. It also functions as a powerful fat burner. Since it’s a stimulant, caffeine naturally increases the number of calories your body burns. Caffeine also attaches to receptors on fat cells to blunt fat storage and increase fatty acid release.
GREEN TEA EXTRACT
Green tea enhances fat loss and offers a host of additional health and physique benefits, including joint support and muscle recovery. Green tea aids fat loss by boosting daily calorie burn. The ingredients in green tea responsible for this effect are called catechins. The most important catechin is epigallocatechin gallate (EGCG). EGCG inhibits an enzyme that normally breaks down norepinephrine, a neurotransmitter and hormone that boosts metabolic rate and fat burning.
YOHIMBE
Yohimbe comes from the bark of a West African tree. It contains the active compounds yohimbine and rauwolscine, otherwise known as alpha-yohimbine. Yohimbe boosts fat loss by increasing the amount of fat that your cells release. It also helps block fat storage and increase blood flow. Research suggests that, when taken before exercise, yohimbe may more than double the amount of fat released from fat cells. Also, like caffeine, this means that yohimbe can increase muscle endurance by allowing the body to burn more fat as a training fuel source.
CONJUGATED LINOLEIC ACID (CLA)
Conjugated linoleic acid (CLA) is a naturally occurring group of omega-6 fats that aids fat loss and supports lean mass. CLA burns body fat by boosting your metabolic rate and inhibiting the enzyme lipoprotein lipase (LPL). LPL allows fat cells to pull fat from the bloodstream and store it as body fat. By inhibiting LPL, CLA encourages the body to burn fat instead of store it. By helping the body use fat for fuel, CLA also spares your muscle mass. When your body is fueling itself with fats, it doesn’t need to break down muscle tissue for additional fuel. In this way, CLA can help you burn unwanted blubber and preserve your hard-earned muscle.
SUPPLEMENT TIMING AND DOSAGE
ALTERNATIVE FOODS
You will notice that the sample meals given in each phase of Shortcut to Shred are very similar. This does not mean that you should eat these exact foods, and only these foods, throughout the program. Refer to the alternative foods below so you can keep your diet diverse and well-stocked with myriad nutrients!
MORNING Whey protein: 1 scoop Fish oil: 2-3 grams Caffeine: 200 milligrams Green tea extract: 500-1,000 mg Acetyl L-carnitine: 1.5-2 g Yohimbe: 500-2,000 mg CLA: 2-3 g
The following meats can be used for any meal on Shortcut to Shred. You can also replace any meat with roughly 2 servings of the dairy products listed below, or 2 scoops of whey or mixed protein powder.
Caffeine: 200-300 mg Green tea extract: 500-1,000 mg Acetyl L-carnitine: 1.5-2 g Yohimbe: 500-2,000 mg
chicken breast chicken thighs chicken drumstick turkey breast turkey leg lean ground turkey lean ground beef tri-tip steak flank steak pork tenderloin bison venison ostrich lamb goat salmon sardines herring trout tilapia cod halibut sole or flounder arctic char shrimp crab scallop clams mussels oysters lobster squid octopus
30-45 MINUTES PRE-WORKOUT Caffeine: 200-300 mg Green tea extract: 500-1,000 mg Acetyl L-carnitine: 1.5-2 g Yohimbe: 500-2,000 mg BCAAs: 5 g Creatine: 1 serving Beta-alanine: 1.5-3 g
IMMEDIATELY PRE-WORKOUT Whey protein: 1/2 scoop Casein protein: 1/2 scoop
IMMEDIATELY POST-WORKOUT Whey protein: 1 scoop Casein protein: 1 scoop BCAAs: 5 g Creatine: 1 serving Beta-alanine: 1.5-3 g L-carnitine: 2 g
WITH DINNER Fish oil: 2-3 g CLA: 2-3 g
WITH FINAL MEAL Fish oil: 2-3 g CLA: 2-3 g
BEFORE BED ®
Casein protein: 1 scoop
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1-2 scoops egg protein 1-2 scoops whey protein or a mixed protein 1 serving of the dairy foods listed 6 oz of any of the meats listed
VEGETABLE REPLACEMENTS
These vegetables can replace the salad at dinner, and since they are low in carbs, you can add 0.5-1 cup to almost any meal on the plan:
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asparagus green beans broccoli cauliflower onion bell peppers Brussels sprouts zucchini eggplant bok choy (Chinese cabbage) mushrooms spinach cucumber okra
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I highly recommend that you do not replace eggs due to the benefits that they provide for muscle growth and strength. However, I understand that some people cannot stand eggs, others are allergic, and some of you just get sick of eating them. So, if you must, you can replace eggs with the following:
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4-6 oz of any of the meats above 2 oz beef jerky 3 slices or oz of low-fat cheese 1 scoop of whey or mixed protein 1 scoop casein or mixed protein
EGG REPLACEMENTS
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DAIRY REPLACEMENTS
You will eat dairy at several meals, including foods like Greek yogurt, cottage cheese, and low-fat string cheese. Feel to replace any of these with each other, or any of the following:
MEAT REPLACEMENTS
LATE MORNING/EARLY AFTERNOON
lean deli turkey breast lean deli chicken breast lean deli ham lean deli roast beef
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FRUIT REPLACEMENTS
Replace any of the fruit with any of these: orange peach nectarine banana pear Asian pear strawberries blueberries raspberries blackberries cherries grapes kiwifruit
OATMEAL REPLACEMENTS
Replace the morning oatmeal with any of these alternatives: whole-grain cold cereal granola whole-wheat waffle Ezekiel bread whole-wheat bread whole-wheat English muffin whole-wheat pita bread whole-wheat bagel
WHOLE-WHEAT BREAD REPLACEMENTS Replace whole-wheat bread with any of these: Ezekiel bread rye bread sourdough bread whole-wheat English muffin whole-wheat pita bread whole-wheat bagel whole-wheat tortilla
SWEET POTATO REPLACEMENTS
When get to eat a sweet potato in the early stage of the diet, you can replace it with any of these: 1 cup brown rice 1 cup whole-wheat pasta (small amount of marinara sauce) 1 cup of beans 1 cup quinoa ™
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