Jim Stoppani’s Six-Week Shortcut To Shred Workout – Nutrition Overview – Bodybuilding.com

Jim Stoppani’s Six-Week Shortcut To Shred Workout – Nutrition Overview – Bodybuilding.com

November 2, 2019 100 By William Morgan


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When it comes to nutrition,
I rely heavily on the research
that’s been published
in journals and done
by scientists all
over the world.
But just because something’s
been discovered in the lab
does not mean that it’s
necessarily gonna carry over
into the real world.
So I test it on myself
and thousands of people
who follow my advice.
So with all that data, I’m able
to sort of bring it all together
into the best nutrition
advice that’s out there.
With the nutrition program
for “Shortcut to Shred,”
it’s all based on
macronutrients.
Getting the protein to
complement the recovery from
the training helps you to build
more strength and muscle.
That’s gonna keep you
also burning more body fat.
In the “Shortcut to Shred”
program, the macronutrients
are ranked protein first,
fat is actually second,
and then carbs come
in third place.
Protein is the most critical
macronutrient on the
“Shortcut to Shred” program
for the simple fact that muscle
is made out of protein.
So to build more muscle,
you need more protein.
Protein is also
critical for energy.
Amino acids, that protein
is broken down into,
are actually used by the
muscles as an energy source.
Plus, research shows that higher
protein diets that are lower in
carbohydrate actually work very
well for fat loss, especially
when we’re trying to
maintain or build lean muscle.
There’s a simple fact that it’s
very difficult for the body to
take protein and then
convert it into body fat.
It’s not impossible, but out
of the three macronutrients,
your body has to work much
harder to take protein
and convert that into body fat.
It’s gonna either go to build
muscle or be used as energy,
especially when you’re
eating fewer calories.
So focusing on protein is a home
run as far as dropping body fat
and building
muscle and strength.
The protein sources that you
want to focus on during
the “Shortcut to Shred” program
are your lean cuts of meat,
like top sirloin, flank steak.
Those are very
lean sources of beef.
You can even get ground
beef that’s 97% lean.
Anything 95% and
above lean is great.
Obviously chicken breasts,
but even chicken thighs.
People think, “Oh, the
dark meat, that’s so fatty.”
It does have a bit more fat
than a chicken breast,
the white meat, but it’s not
gonna ruin your program.
It’s a small
amount of extra fat.
Same thing with
turkey or any poultry.
Fish is always a great source,
and we have both lean fish,
like halibut, sole, and then we
have fatty fish like salmon.
Obviously eggs, eggs are a very
high-quality protein source,
and then we also have dairy.
Dairy is a very critical
protein source on the
“Shortcut to Shred” program
and any of my diets,
because of the simple fact
that dairy has been shown
to be critical for
building muscle,
and it’s because it’s
composed of the two main
proteins, whey and casein, which
complement each other nicely for
promoting muscle growth.
So how much protein do you
need to consume while you’re
following “Shortcut to Shred”?
Research shows that anyone who
is training intensely need at
least 1 gram of protein per
pound of body weight, at least.
There is research showing that
going as high as 1 and a half
grams of protein per pound of
body weight was very effective
for promoting muscle growth
and strength gains, and that’s
basically what you’re gonna be
eating when you’re following
the “Shortcut to
Shred” program.
Now, that’s not just
what’s been shown the work
in the research studies.
That’s actually what I found
with thousands and thousands and
thousands of people eating
these higher protein diets while
following my programs.
Getting in 1 and a half grams of
protein per pound of body weight
is critical, not only for
growing muscle, building
strength, but also helping to
shed body fat while you’re on
the “Shortcut to Shred” program.
Fats are ranked as
the second-most critical
macronutrient in the
“Shortcut to Shred” program
for several reasons.
Now, a lot of people are kind
of surprised at the fact that
you’re eating so much fat,
but fat is not the enemy.
Just because you’re
eating fat doesn’t mean
you’re gonna get fat.
And the fats that we’re gonna
be focusing on are the very
critical omega-3 fats.
When he has actually have
been shown to enhance fat lose.
The omega-3 fats actually work
in the body to turn on genes
that increase fat burning,
and they turn off genes that
decrease fat storage, and they
also produce very beneficial
prostaglandins that help
to decrease inflammation,
which provides most of
the health benefits.
Plus, omega-3 fats have now
been found to actually aid
muscle recovery and
muscle growth.
Absolutely critical.
Saturated fats are actually
not a fat you need to avoid,
especially for males.
Saturated fats have been found
to enhance testosterone levels,
and this is gonna be critical
when you’re training as hard
as you’re gonna be training
in “Shortcut to Shred.”
You want to maintain
those testosterone levels.
That’s gonna help you build
muscle and strength,
train harder, and
actually lose more fat.
So even saturated
fat is not the enemy.
Mono-unsaturated fats are
another healthy fat, and with
the saturated fats, they’ve
been found to promote higher
testosterone levels.
The omega-3 fats and
mono-unsaturated fats have been
shown to be preferentially used
as an energy source, especially
during exercise, but also
when you’re just sitting around.
You’re mainly burning fat
as your main fuel source.
The only bad fat is trans
fats, so those are the ones
you want to avoid.
These have been altered in
the lab so it provides
better shelf life.
This sort of tweaks the molecule
of the fat and the body
really doesn’t
recognize what it is.
It doesn’t really know what
to do and how to process it,
so it gets into your
cells and causes havoc.
That’s why it’s been found
to increase the risk of heart
disease and certain cancers.
So there’s one fat you
want to avoid is trans fats.
The problem with fats
are the fact that they
are calorically dense.
When you look at protein and
carbohydrates, a gram of protein
or a gram of carbs
provides about 4 calories.
Now, when you look at a gram of
fat, it’s more than double that.
It’s around 8 to 9, depending
on the fat, and even up
to 10 calories per gram of fat.
So people think, “Oh, well,
that’s gonna push me over my
calorie limit,” and it can.
You do need to be cautious of
how much fat you’re taking in,
but as long as you’re hitting
that .5 grams that I have in the
diet, your calories will stay
in check and you’ll be in that
fat-burning zone.
Calories are an important
factor, especially when trying
to lose body fat, but
calories really aren’t
the only factor here.
Macronutrients are actually more
critical, and as long as you
have your macronutrients
broken down properly,
then the calories will
fall into place.
Good fat sources to focus
on while following
the “Shortcut to Shred”
program are nuts, which
can provide the mono-unsaturated
fats, olive oil.
Peanut butter is a great one.
When you’re dieting, nothing’s
better than peanut butter,
another great source of
mono-unsaturated fats.
When we talk about the
essential omega-3 fats,
you’re gonna be focusing
on fatty fish.
That’s one of the best sources.
Salmon is a great source,
also some fattier cuts of tuna.
If you’re gonna get canned tuna,
actually get the white albacore
instead of the chunk light.
It has more of the omega-3 fats.
Even sardines are a great
source of omega-3 fats.
And then egg yolks
are a great source.
I actually recommend getting
in at least three egg yolks per
day, and that’s based on
relationship showing that when
subjects followed a weight
training program, those who were
getting three yolks actually
gained almost twice as much
muscle mass and strength as
those not eating the yolks,
and they believe that’s
due to the fat,
as well as the
cholesterol content.
Cholesterol is
actually important.
You do need some cholesterol to
maintain the integrity of the
membranes of cells,
such as muscle cells.
So make sure you eat enough fat
on this diet, especially as your
carbs drop
throughout the phases.
Carbs provide very
little benefit other
than an energy source.
Few people realize that out
of the three macronutrients,
carbohydrates are the
only ones that are not
essential by the body.
Protein, they’re our
essential amino acids.
Those are amino acids your
body can’t build that has
to get them in your diet.
Fats, there’s essential fats,
your omega-3 fats, omega-6 fats.
These are essential.
That means your body
cannot produce them
and has to get it
from your diet.
There’s no essential
carbohydrate, none.
You know why?
Because the body can produce
enough carbohydrates, mainly
in the liver, from the protein
and the fat that you consume.
Doesn’t mean that carbohydrates
are a demon or anything, but
when you’re trying to lose body
fat while building muscle and
strength, you want to make sure
that you’re getting adequate
amounts of protein and fat.
The two main type of
carbohydrates are your
high-glycemic, or fast-digesting
carbohydrates, and then your
low-glycemic, or
slow-digesting carbohydrates.
And the reason that they’re
called high-glycemic
or low-glycemic is the way that
the body responds to them
when you consume them.
High-glycemic carbs, like I
said, sugars, white potatoes,
when you eat them, your body
processes them very rapidly, so
they basically get broken down
in the body and then absorbed
by your intestines and get right
into your bloodstream, and that
raises your blood sugar levels,
your blood glucose levels.
They shoot up and then that
spikes insulin, so those are
your high-glycemic carbs.
That’s not a great thing.
It is at certain times,
like after workouts,
which we’ll talk about later.
Then you have your low-glycemic,
or slower-digesting
carbohydrates, and those are
low-glycemic because when you
eat them, they don’t get
rapidly digested and absorbed.
They take longer.
It’s a slower process, and that
way your blood glucose levels
or blood sugar levels
stay steadier,
and so do your insulins.
So good examples of low-glycemic
or slow-digesting carbs are most
fruits, whole grains, and we’re
talking about oatmeal here,
whole wheat bread,
whole wheat pastas.
Other good examples
are sweet potatoes.
When it comes to potatoes, the
sweet potatoes tend to be on the
more slower side or lower
glycemic side, whereas your
white potatoes are
actually on the higher
glycemic side of the coin.
During the workout, you’re
mainly burning carbohydrates as
your main fuel source, and this
comes from mainly the muscles.
You store your carbohydrates
in your muscles
in the form of glycogen.
As the workout proceeds, those
muscles that you’re using burn
up more and more of that
glycogen, which is your stored
form of carbohydrate.
After you work out, you want to
replenish that glycogen so that
you have energy for the next
workout, and research shows
that the best way to make sure
you are restoring this muscle
glycogen levels and
to get high-glycemic
or fast- digesting carbs.
So that’s why I recommend
getting things like gummy bears
or Wonka Pixy Stix.
Now, when we talk about sugars,
you have the main type of
sugars, like table sugar, which
is sucrose or the disaccharide.
It’s two different
sugar molecules.
Glucose and fructose.
Out of those two, fructose is
actually a slower-digesting
carbohydrate because it
has to go to the liver,
and then the liver has to
convert it into glucose.
That’s what your blood sugar is.
That’s what your body’s
gonna use to store as glycogen.
So the reason I recommend gummy
bears and Pixy Stix are they
pretty much have
either no fructose
or very little fructose.
They’re mainly a
source of pure glucose.
It’s almost like injecting
glucose into your bloodstream.
You digest them.
They literally get absorbed by
the intestines, go right into
your bloodstream, and then get
delivered right to your muscle,
and that helps you to
replenish that muscle glycogen
immediately, and that’s what’s
been shown to enhance glycogen
levels, which is gonna
give you more energy
for that next workout.
Plus, they spike insulin.
Remember what I said about
insulin is that insulin
is an anabolic hormone.
It gets to the muscle and it
triggers a process of protein
synthesis, and that’s just
the chemical steps that lead to
building muscle protein, which
leads to building muscle growth.
Plus, insulin is gonna help all
that glucose from those carbs
and drive them
right into the muscle.
You’re also gonna be
getting a protein shake
right after your workout.
You want to make sure those
amino acids get into the muscle.
Insulin also helps drive those
amino acids into the muscle,
and this is all gonna help with
better repair, better recovery,
and better muscle growth.
On the “Shortcut to Shred”
program, the diet goes through
three different phases.
You’ll be changing your
carbohydrate intake based on
the phase of the diet.
Phase 1 lasts a week long.
You’ll be eating about 1.5
grams of carbohydrates
per pound of body weight.
Phase 2 lasts 2 weeks.
You’ll be dropping carbs down to
1 gram per pound of body weight.
And the final phase, Phase 3,
which will be the final 3 weeks
of the program, you’ll
be dropping carbs down
to just 0.5 grams of carbs
per pound of body weight,
or about half of
your body weight.
Through all three phases, your
protein and fat stays the same,
but your carbohydrates
drop each phase,
which also drops your calories.
In Phases 1 and 2, your
caloric intake, and even your
carbohydrate intake and protein
intake to some degree, are gonna
be different on those training
days versus that one–you only
get one rest day, because on
workout days, you also have that
pre- and post-workout meals that
you’re adding to the diet, and
that’s gonna give you the
extra carbs, primarily in those
fast-digesting
carbs that you want.
Post-workout, it’s also gonna
give you a little bit of extra
protein on those days.
Now, in Phase 3, on the other
hand, on your rest day,
you’re actually gonna be
getting even more calories
than on your workout days.
And a lot of people think,
“Well, that doesn’t make very
much sense,” and it does,
because when you’re dropping
your carbohydrates in that
third phase all the way down
to just .5 grams of carbs
per pound of body weight,
that’s very little
carbohydrate.
Now, what can happen when you’re
eating so few carbohydrates and
calories is that leptin levels
can drop when you’re getting
in so little carbohydrates
and calories.
Now, leptin is a critical
hormone for maintaining
your metabolic rate.
So if leptin levels drop too
low, your metabolic rate
can come down.
What we found is that by giving
your body this high-carb day,
it can sort of reset
your leptin levels,
and that keeps your
metabolism burning.
It also makes it a lot easier
to get through the diet
when you’ve got that day,
and that just helps with
your sanity on this program.
So remember, food is just one
part of the “Shortcut to Shred”
nutrition plan.
Supplements also play a critical
role, so be sure to check out
the supplementation video as
well as the training overview
video, and the workout examples.
And for a full breakdown of the
nutrition program, be sure to
check out the page below.
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