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


♪♪♪ 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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100 thoughts on “Jim Stoppani’s Six-Week Shortcut To Shred Workout – Nutrition Overview – Bodybuilding.com

  1. I'm 6'4 234 lbs about 20%bf when I do these plans on bb.com and attempt the nutrition plans (most are under my BMR calorically) I find it really hard to eat the sheer amount of food with out feeing sick or bloated or eating past the feeling of full. Any suggestions or guidance? Thanks

  2. This is the most cringe video i've seen, you make it look like some futuristic scientific shit

    go to your gym, workout, go home and eat then sleep lol.

  3. You people are retarded, I'm sorry, 90% of comments here done by some fat asholes who don't have idea about bodybuilding and in addition they just don't understand what this guy is saying, especially regarding proteins and… energy. I'm not going to the details to not waist my time, I knew that there is a lot of stupid people, low iq, but since YouTube and Facebook started I've seen that most… of people are just retarded. Sometimes after reading those comments I just cannot believe how stupid people are. People are listening this vegan gains,… My God, seriously? This punk has serious mental problems, and he knows shit about bodybuilding. I hope that one day they will censure whole Internet. Internet was great idea but after years it opened window for whole mentally unstable people, other not smart people are following those psychos and instead learning something, increasing knowledge they go lower than started. There is no hope for this civilization , reboot is needed I think, …

  4. So, according to this guy, I will benefit from 330 grams of protein per day? I don't even get half of that, and I'm doing great. What a joke.

  5. Im having his program but not his diet because of finances but ill buy alot of gummy bears i love those candies 🙂

  6. im 180 pounds doing 270g on protein 100g carbs and 90 fat. Ive been doing the diet for about two weeks and i really feel like I'm getting fat. Am i doing something wrong?

  7. 4 years ago, this is the program I started following on bodybuilding.com. Lost 40 lbs since then. Really appreciate it, Jim! Keep up the good work!

  8. Good info, but seem like a supplement pitch.

    He says that milk protein is the best and sites whey and casein as the best proteins. When discussing fats he says omega 3 is the best. Which is a common in fish oil supplements

  9. PhD in Exercise Physiology and a Minor in Biochemistry……but he doesn't know what he's talking about?

  10. This is gold! I like how these fat pieces of shit are commenting on how Jim knows nothing! Are you fucking kidding me? A little Google search will show he's got his PHD! You do understand this is targeted for current/aspiring BODYBUILDERS, not a high school cheerleader. So yeah, that much protein is required.

  11. What a complete load a bull shit. Virtually everything he says counters actual metabolic research. This is insulting to anyone who has dedicated their lives to research. Dont' believe me? simply Google "PubMed" than keyword search "diet" look at actual research papers conducted by real scientists. This guys diet will lead you to heart disease and a whole boat load of other problems

  12. First I just wanted to say, this program is truly one to follow, due to the fact Jim Stoppani gives a brief overview of proper nutrition and breaks down to it critically on the reasons why certains food are consumed for higher gain. In other words he backs up the science on it. The same with Ben Pakulski… But on the other hand, Kinobody.. I did Kinobody or (intermittent fasting), and I had such outstanding results the first month, I shredded fat and lost so much body fat, alrhough, after trying to get back to my daiky eating, my metabolism plumetted, and everything I eat was completely stored as energy and fat. This happened because when the body senses it's starving after a period of time it goes into a "famine" state and stores everything you eat.. But anyway, just saying, DO NOT DO INTERMITTENT FASTING, and stick to programs like these that truky give the science behind it.

  13. i did this a while ago and i was beast…
    stopped working out for a bit…back at it tonight…
    shit is the shit

  14. 1.5 g per pound of body weight? It is almost impossible to get this much protein without heavy supplements unless you train and eat full time.

  15. Is this guy a serious researcher? Most studies show that more than 1g of protein per lb of bw is mostly unnecessary and that 1 g is more than enough.

  16. holy shit! I've been doing most of the diet without knowing the facts in the video, and yes I have been getting lean muscle mass like crazy…

  17. Glad I watched this. I've been doing the shred workout but not consuming nearly enough protein which explains why I've been so sore. I've been running in place between every set and skipping my usually 20 to 30 minute cardio afterwards and I can tell you shit is intense. Loving it so far now to try to follow the diet a little closer.

  18. They overdid it with the science lab theme…eggs in petri dishes, retro ekg monitor…c'mon. Just say you're in the business of selling supplements.

  19. Love reading the comments from people discrediting a guy whose got a doctorate in exercise physiology and a minor in bio chem. As well as working at John B. Pierce Lab and studied at Yale as well.

  20. I did this program 3 years ago and was shredded to the bone. Stopped working out due to my job 🙁 and got fat but I am starting it again. See you all on the beach!

  21. this guy knows what he is talking about people doing stupid comments just show how ignorant they are, if you have done your homework and been training for a considerable amount of time and did some reserach you will find that everything makes sense in this video!

  22. here's my diet don't be a stupid eater have some common sense if the food is good for you or not. 2nd sprinting 1 minute walk 1 minute for 30 minutes. 3rd lift dumbbells in a organized way, then when done drink a protine shake. done now give me 60$

  23. Great and informative video man. I enjoyed it. But those gummy bears didn't stand a chance lol. Why torch the little gummy bears? lmbo. hilarious.

  24. Thanks for the info. But shouldnt these whey products have natural sugar cane, instead of ascelfume potassium? Wouldnt a mix of stevia and cane sugar be a good substitute for gummi bears/pixie sticks?

  25. He's so full of shit. He wants you to believe it's rocket science, and it's not.
    My buddies go to jail, they eat shitty food, high carb, low amounts of low quality protein BUT they work out everyday and they come out looking better, bigger and leaner than Jim

  26. How about an explanation of why we should eat lean meat even though fat is the second most important macronutrient?

  27. Funny seeing all the internet doctors on here. You idiots don't know shit. Until youve done the research and have the knowledge this guy has, you can all shut up. Bunch of internet warriors who do a quick Google search.

  28. I’m having trouble with calculating how many calories I need. Using his plan I worked out that I need 1980 calories in phase 1.. I find this to be little high for me. I’m 54kg 164cm and I usually eat in the range of 1200-1500 when dieting. Am I missing something?

  29. So transfat we should avoid because its been messed with in a lab and our body doesnt reconize it, well im sure protein powders would be the same.

  30. Nice program, but it doesn't say something about the required deficit in week 2-3 and 4-6. I am doing another sport and need to adapt my macros in order to have the same deficit. Does anybody know how many calories below your activ metabolic rate jym recommends in these phases?

  31. There are TWO types of cholesterol – LDL and HDL. Also the amount of yolks that person should or shouldn't eat it determined individually. Please, make sure you people inform others about stuff like that so that you not only help more but also look smarter…

  32. Not knocking his knowledge but I have worked in a few labs doing research in plant pathology, nematology, and helminthology. No lab looks like that. That being said, great info.

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