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Jim Stoppanis 6 Week Program

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®

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www.bodybuilding.com/shortcut2shred

Workout ProgramCardio acceleration is critical to Shortcut to Shred. It fWZZ�ŬaR�d_�your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and aRbWbcM]PR� caMW]W]U� W]c^� ^]R� SMbc_MPRQ� f^aY^dc͙� ;]bcRMQ�of resting between your lifts, you will do cardio between ReRah�bW]UZR�bRc͙�EW\_Zh�_dc͜�h^dͭZZ�ZWSc�^]R�bRc�^S�M�_aRbPaWORQ�RgRaPWbR͜�bdPV�Mb�OR]PV�_aRbb͜�M]Q�cVR]�W\\RQWMcRZh�S^ZZ^f�Wc�with one minute of cardio.

4MaQW^� RŪRPcWeRZh� aR_ZMPRb� h^da� aRbc� _RaW^Qb͙� @^f͜� ;� Q^]ͭc�mean you have to rack the barbell, run across the gym, and Xd\_�̂ ]�M�caRMQ\WZZ�̂ a�bcMcW^]Mah�OWYR͙�K̂ da�PMaQW^�MPPRZRaMcW^]�RgRaPWbRb�PM]�OR�Mb�bW\_ZR�Mb� ad]]W]U� W]�_ZMPR�]Rgc� c^� cVR�OR]PV͙� K̂ d� PM]� MZb^� Xd\_� a^_R͜� _RaS^a\� Qd\OORZZ� PZRM]b͜�bcR_d_b͜�̂ a�M]h�P^\OW]McW^]�̂ S�SdZZO^Qh�RgRaPWbRb͙�IVMcReRa�h^d�Q^͜�cVR�_^W]c�Wb�c^�\^eR�S^a�M]�R]cWaR�\W]dcR͙�

3RcfRR]�RMPV�bRc͜�h^dͭZZ�Q^�̂ ]R�\W]dcR�̂ S�M�PMaQW^�MPPRZRaMcW^]�RgRaPWbR͙�;S�h^dͭaR�]Rf�c^�Ŭc]Rbb�M]Q�Ŭ]Q�cVMc�^]R�\W]dcR�Wb�too long, you can reduce the time to 30 seconds, or go at a bZ^fRa�_MPR͙�FVR�U^MZ� Wb�c^�UaMQdMZZh� W]PaRMbR�cVR�cW\R�h^d�b_R]Q� Q^W]U� VWUVW]cR]bWch� PMaQW^͙� K̂ d� fM]c� c^� YRR_� RMPV�cardio acceleration minute as intense and demanding as _^bbWOZR͙��

Cardio aCCeleration oPtionsKB SwingGoblet SquatE`dMc�<d\_3^g�<d\_53�EcR_d_33�EcR_d_E_aW]cbRunning in PlaceMedicine Ball SlamDumbbell Lunge>d]UR�<d\_bEWQRc^EWQR�3^g�EVdųRSledgehammer Swing3MccZW]U�D^_RbD^PYRc�<d\_Lateral Bound>McRaMZ�3^g�<d\_EWQR�EcM]QW]U�>^]U�<d\_Mountain Climber<d\_�D^_R

=]RR�FdPY�<d\_Diagonal BoundFWaR�7ZW_EYW__W]U�͈W]�_ZMPR͉6ZZW_cWPMZDB CleanSmith Machine CleanEcR_d_�fWcV�=]RR�DMWbR

sHortCut to sHredWorkout Program

PHase 1: Week 1

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEpsBench Press 4 9-11Incline Dumbbell Press 3 9-11Decline Smith Machine Press 3 9-115W_b� � � � � �� ���4Z^bR8aW_�3R]PV�BaRbb� � � �� ���Cable Crunch 3 9-11E\WcV�?MPVW]R�:W_�FVadbc� � � ���

IAD=AGF�͛�E:AG>56DE͜�>68E͜�42>H6E�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEpsBarbell Shoulder Press 4 9-11Alternating Dumbbell ���EV^dZQRa�BaRbb�͈EcM]QW]U͉� � � ���Smith Machine One-Arm ���G_aWUVc�D^f� � � � � ���Squat 4 9-11Deadlift 3 9-11IMZYW]U�>d]UR� � � � � ���Standing Calf Raise 3 9-11Seated Calf Raise 3 9-11

��IAD=AGF�͛�324=͜�FD2BE͜�3;46BE�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEpsBarbell Bent Over Row 4 9-11Dumbbell Bent-Over Row 3 9-11Seated Cable Row 3 9-11Barbell Shrug 4 9-11Barbell Curl 3 9-11Barbell or EZ-Bar Preacher Curl 3 9-11DReRabR8aW_�3MaORZZ�4daZ� � � ���3MaORZZ�IaWbc�4daZ� � � � ���

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊E;@8>6�<A;@F͋

ExErcisE sEts rEps;]PZW]R�5d\OORZZ�7ZhR� � � � ���5d\OORZZ�7ZhR� � � � � ���4MOZR�4a^bb^eRa�� � � � ���FaWPR_b�BaRbbQ^f]� � � � ���AeRaVRMQ�5d\OORZZ�6gcR]bW^]� � � ���4MOZR�>hW]U�FaWPR_b�6gcR]bW^]� � � ���4ad]PV� � � � � � ���EcM]QW]U�AOZW`dR�4MOZR�4ad]PV� � � ���

��IAD=AGF��͛�E:AG>56DE͜�>68E͜�42>H6E

ExErcisE sEts rEps5d\OORZZ�>McRaMZ�DMWbR� � � � ���3MaORZZ�7a^]c�DMWbR� � � � ���5d\OORZZ�3R]cAeRa�>McRaMZ�DMWbR� � ���>RU�6gcR]bW^]� � � � �� ���>RU�4daZ�� � � � �� ���ERMcRQ�4MZS�DMWbR� � � � ���5^]YRh�^a�>RU�BaRbb�4MZS�DMWbR� � � ���

Workout 6: Back, traps, Biceps

ExErcisE sEts rEps>Mc�BdZZQ^f]� � � � � ���DReRabR8aW_�BdZZQ^f]� � � � ���

EcaMWUVc2a\�BdZZQ^f]� � � � ���Smith Machine ��3RVW]QcVR3MPY�EVadU� � � �� ���;]PZW]R�5d\OORZZ�4daZ� � � � ���:WUV�4MOZR�4daZ� � � � � ���D^_R�4MOZR�4daZ�� � � � ���5d\OORZZ�DReRabR�IaWbc�4daZ� � � ���

PHase 1: Week 2

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEpsBench Press 4 6-8Incline Dumbbell Press 3 6-8Decline Smith Machine Press 3 6-85W_b� � � � � �� �4Z^bR8aW_�3R]PV�BaRbb� � � �� �Cable Crunch 3 7-8E\WcV�?MPVW]R�:W_�FVadbc� � � ��

��IAD=AGF�͛�E:AG>56DE͜�>68E͜�42>H6E

ExErcisE sEts rEpsBarbell Shoulder Press 4 6-8Alternating Dumbbell ��EV^dZQRa�BaRbb�͈EcM]QW]U͉� � � �Smith Machine ��A]R2a\�G_aWUVc�D^f� � � � �Squat 4 6-8Deadlift 3 6-8IMZYW]U�>d]UR� � � � � �Standing Calf Raise 3 7-8Seated Calf Raise 3 7-8

Workout 3: Back, traps, Biceps

ExErcisE sEts rEpsBarbell Bent Over Row 4 6-8Dumbbell Bent-Over Row 3 6-8

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Oh����_RaPR]c�M]Q�ZWSc�d]cWZ�h^d�aRMPV�\dbPZR�SMWZdaR�MUMW]͙�K̂ d�MaR�]^f�Q^]R�fWcV�cVR�bRc�M]Q�aRMQh�c^�\^eR�c^�cVR�]Rgc�exercise.

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEpsBench Press 4* 9-11Incline Bench Press 3* 9-11Decline Dumbbell Press 3* 9-115W_b� � � � � �͔� ���4Z^bR8aW_�3R]PV�BaRbb� � � �͔� ���Smith Machine Crunch 3* 9-11Hanging Leg Raise 3* 9-11

*On the last set do a cardio accelerated rest-pause dropset

��IAD=AGF�͛�E:AG>56DE͜�>68E͜�42>H6E�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEpsBarbell Shoulder Press 4* 9-115d\OORZZ�EV^dZQRa�BaRbb�͈ERMcRQ͉� ͔� ���5d\OORZZ�G_aWUVc�D^f� � � ͔� ���Squat 4* 9-11Deadlift 3* 9-11Leg Press 3* 9-11Standing Calf Raise 3* 9-11Seated Calf Raise 3* 9-11

*On the last set do a cardio accelerated rest-pause dropset

��IAD=AGF�͛�324=͜�FD2BE͜�3;46BE�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEpsBarbell Bent Over Row 4* 9-11Incline Dumbbell Row 3* 9-11Seated Cable Row 3* 9-11Barbell Shrug 4* 9-11Barbell Curl 3* 9-11Seated Barbell Curl 3* 9-11DReRabR8aW_�3MaORZZ�^a�6L3Ma�4daZ� ͔� ���3RVW]QFVR3MPY�IaWbc�4daZ� � ͔� ���

*On the last set do a cardio accelerated rest-pause dropset

5d\OORZZ�7ZhR� � � � � ��Cable Crossover 3 21-30FaWPR_b�BaRbbQ^f]� � � � ��Overhead Dumbbell Extension 3 21-304MOZR�>hW]U�FaWPR_b�6gcR]bW^]� � � ��Crunch 3 21-30Standing Oblique Cable Crunch 3 21-30

��IAD=AGF��͛�E:AG>56DE͜�>68E͜�42>H6E

ExErcisE sEts rEpsDumbbell Lateral Raise 3 21-303MaORZZ�7a^]c�DMWbR� � � � ��Dumbbell Bent-Over Lateral Raise 3 21-30Leg Extension 4 21-30Leg Curl 4 21-30Seated Calf Raise 3 21-30Donkey or Leg Press Calf Raise 3 21-30

Workout 6: Back, traps, Biceps

ExErcisE sEts rEpsLat Pulldown 3 21-30DReRabR8aW_�BdZZQ^f]� � � � ��Straight-Arm Pulldown 3 21-30Smith Machine Behind-the-Back Shrug 4 21-30Incline Dumbbell Curl 3 21-30High Cable Curl 3 21-30D^_R�4MOZR�4daZ�� � � � ��5d\OORZZ�DReRabR�IaWbc�4daZ� � � ��

PHase 2: Week 4;S�h^dͭaR�SRRZW]U�aRMZZh�U^^Q�M]Q�fM]c�c^�\MYR�cVR�Shortcut to EVaRQ�bRbbW^]b�ReR]�\^aR�W]cR]bR͜�bcMac�_RaS^a\W]U�M�ͩPMaQW^�MPPRZRaMcRQ�aRbc_MdbR�Qa^_bRcͪ�^]�cVR�ZMbc�bRc�^S�RMPV�\MX^a�RgRaPWbR͙�FVR�cRPV]W`dR�Wb�Mb�OadcMZ�Mb�Wc�b^d]Qb͜�ORZWReR�\R͙

cardio accelerated rest-pause dropset:�FMYR�cVR�ZMbc�bRc�^S�RMPV�RgRaPWbR� c^�\dbPZR� SMWZdaR͙� FVR]͜� aMPY� cVR�fRWUVc� M]Q�_RaS^a\� PMaQW^� MPPRZRaMcW^]� Oh� ad]]W]U� W]� _ZMPR� S^a� ����bRP^]Qb͙�BWPY�d_�cVR�fRWUVc�M]Q�P^]cW]dR�Q^W]U�aR_b�d]cWZ�h^d�reach muscle failure again. Immediately decrease the weight

PHase 1: Week 3

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEps3R]PV�BaRbb� � � � �� �;]PZW]R�5d\OORZZ�BaRbb� � � � �5RPZW]R�E\WcV�?MPVW]R�BaRbb� � � �5W_b� � � � � �� �4Z^bR8aW_�3R]PV�BaRbb� � � �� �4MOZR�4ad]PV� � � � � � E\WcV�?MPVW]R�:W_�FVadbc� � � �

��IAD=AGF�͛�E:AG>56DE͜�>68E͜�42>H6E

ExErcisE sEts rEps3MaORZZ�EV^dZQRa�BaRbb� � � �� �Alternating Dumbbell ��EV^dZQRa�BaRbb�͈EcM]QW]U͉� � � �Smith Machine ��A]R2a\�G_aWUVc�D^f� � � � ��E`dMc� � � � � �� �5RMQZWSc�� � � � � �IMZYW]U�>d]UR� � � � � ��EcM]QW]U�4MZS�DMWbR� � � � � ERMcRQ�4MZS�DMWbR� � � � �

Workout 3: Back, traps, Biceps

ExErcisE sEts rEps3MaORZZ�3R]c�AeRa�D^f� � � �� �5d\OORZZ�3R]cAeRa�D^f� � � �ERMcRQ�4MOZR�D^f� � � � �3MaORZZ�EVadU� � � � �� �3MaORZZ�4daZ� � � � � �3MaORZZ�^a�6L3Ma�BaRMPVRa�4daZ� � � ��DReRabR8aW_�3MaORZZ�4daZ� � � ��3MaORZZ�IaWbc�4daZ� � � � ��

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊E;@8>6�<A;@F͋

ExErcisE sEts rEps;]PZW]R�5d\OORZZ�7ZhR� � � � ��

Seated Cable Row 3 6-8Barbell Shrug 4 6-8Barbell Curl 3 6-8Barbell or EZ-Bar Preacher Curl 3 6-8DReRabR8aW_�3MaORZZ�4daZ� � � �3MaORZZ�IaWbc�4daZ� � � � �

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊E;@8>6�<A;@F͋

ExErcisE sEts rEps;]PZW]R�5d\OORZZ�7ZhR� � � � � �5d\OORZZ�7ZhR� � � � � � �Cable Crossover 3 16-20FaWPR_b�BaRbbQ^f]� � � � � �Overhead Dumbbell Extension 3 16-204MOZR�>hW]U�FaWPR_b�6gcR]bW^]� � � � �Crunch 3 16-20Standing Oblique Cable Crunch 3 16-20

��IAD=AGF��͛�E:AG>56DE͜�>68E͜�42>H6E

ExErcisE sEts rEpsDumbbell Lateral Raise 3 16-203MaORZZ�7a^]c�DMWbR� � � � � �Dumbbell Bent-Over Lateral Raise 3 16-20Leg Extension 4 16-20Leg Curl 4 16-20Seated Calf Raise 3 16-20Donkey or Leg Press Calf Raise 3 16-20

Workout 6: Back, traps, Biceps

ExErcisE sEts rEpsLat Pulldown 3 16-20DReRabR8aW_�BdZZQ^f]� � � � � �Straight-Arm Pulldown 3 16-20Smith Machine Behind-the-Back Shrug 4 16-20Incline Dumbbell Curl 3 16-20High Cable Curl 3 16-20D^_R�4MOZR�4daZ�� � � � � �5d\OORZZ�DReRabR�IaWbc�4daZ� � � � �

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PHase 2: Week 6

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEps3R]PV�BaRbb� � � � �͔� �;]PZW]R�3R]PV�BaRbb� � � ͔� �5RPZW]R�5d\OORZZ�BaRbb� � � ͔� �5W_b� � � � � �͔� �4Z^bR8aW_�3R]PV�BaRbb� � � �͔� �E\WcV�?MPVW]R�4ad]PV� � � ͔� ��:M]UW]U�>RU�DMWbRΩ� � � ͔� ��

*On the last set do a cardio accelerated rest-pause dropset

^Use ankle weights or hold dumbbell between feet if needed

��IAD=AGF�͛�E:AG>56DE͜�>68E͜�42>H6E�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEps3MaORZZ�EV^dZQRa�BaRbb� � � �͔� �5d\OORZZ�EV^dZQRa�BaRbb�͈ERMcRQ͉� ͔� �5d\OORZZ�G_aWUVc�D^f� � � ͔� �E`dMc� � � � � �͔� �5RMQZWSc�� � � � ͔� �>RU�BaRbb� � � � ͔� �EcM]QW]U�4MZS�DMWbR� � � ͔� ��ERMcRQ�4MZS�DMWbR� � � ͔� ��

*On the last set do a cardio accelerated rest-pause dropset

��IAD=AGF�͛�324=͜�FD2BE͜�3;46BE�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEps3MaORZZ�3R]c�AeRa�D^f� � � �͔� �;]PZW]R�5d\OORZZ�D^f� � � ͔� �ERMcRQ�4MOZR�D^f� � � ͔� �3MaORZZ�EVadU� � � � �͔� �3MaORZZ�4daZ� � � � ͔� �ERMcRQ�3MaORZZ�4daZ� � � ͔� �DReRabR8aW_�3MaORZZ�^a�6L3Ma�4daZ� ͔� ��3RVW]QFVR3MPY�IaWbc�4daZ� � ͔� ��

*On the last set do a cardio accelerated rest-pause dropset

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊E;@8>6�<A;@F͋

ExErcisE sEts rEpsCable Crossover from Low Pulley 4* 16-20Cable Crossover 3* 16-205d\OORZZ�7ZhR� � � � ͔� � �AeRaVRMQ�4MOZR�FaWPR_b�6gcR]bW^]� ͔� � �>hW]U�FaWPR_b�6gcR]bW^]� � � ͔� � �D^_R�FaWPR_b�BaRbbQ^f]�� � ͔� � �Crossover Crunch 3* 16-204MOZR�I^^QPV^__Ra� � � ͔� � �

*On the last set do a cardio accelerated rest-pause dropset

IAD=AGF��͛�E:AG>56DE͜�>68E͜�42>H6E

ExErcisE sEts rEpsDumbbell Lateral Raise 4* 16-204MOZR�7a^]c�DMWbR� � � ͔� � �>hW]U�4MOZR�DRMa�5RZc�7ZhR� � ͔� � �Leg Extension 4* 16-20Leg Curl 4* 16-20Seated Calf Raise 3* 16-20Donkey or Leg Press Calf Raise 3* 16-20

*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, traps, Biceps

ExErcisE sEts rEpsLat Pulldown 4* 16-203RVW]QcVR@RPY�BdZZQ^f]� � ͔� � �D^_R�EcaMWUVc2a\�BdZZQ^f]� � ͔� � �Dumbbell Shrug 4* 16-20EZ-Bar Cable Curl 3* 16-20Incline Dumbbell Curl 3* 16-20Dumbbell Hammer Curl 3* 16-205d\OORZZ�DReRabR�IaWbc�4daZ� � ͔� � �

*On the last set do a cardio accelerated rest-pause dropset

PHase 2: Week 5

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEpsBench Press 4* 6-8Incline Bench Press 3* 6-8Decline Dumbbell Press 3* 6-85W_b� � � � � �͔� �4Z^bR8aW_�3R]PV�BaRbb� � � �͔� �Smith Machine Crunch 3* 7-8Hanging Leg Raise^ 3* 7-8

*On the last set do a cardio accelerated rest-pause dropset

^Use ankle weights or hold dumbbell between feet if needed

��IAD=AGF�͛�E:AG>56DE͜�>68E͜�42>H6E�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEpsBarbell Shoulder Press 4* 6-85d\OORZZ�EV^dZQRa�BaRbb�͈ERMcRQ͉� ͔� �5d\OORZZ�G_aWUVc�D^f� � � ͔� �Squat 4* 6-8Deadlift 3* 6-8Leg Press 3* 6-8Standing Calf Raise 3* 7-8Seated Calf Raise 3* 7-8

*On the last set do a cardio accelerated rest-pause dropset

��IAD=AGF�͛�324=͜�FD2BE͜�3;46BE�͊?G>F;ͻ<A;@F͋

ExErcisE sEts rEpsBarbell Bent Over Row 4* 6-8Incline Dumbbell Row 3* 6-8Seated Cable Row 3* 6-8Barbell Shrug 4* 6-8Barbell Curl 3* 6-8Seated Barbell Curl 3* 6-8DReRabR8aW_�3MaORZZ�^a�6L3Ma�4daZ� ͔� �3RVW]QFVR3MPY�IaWbc�4daZ� � ͔� �

*On the last set do a cardio accelerated rest-pause dropset

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊E;@8>6�<A;@F͋

ExErcisE sEts rEps4MOZR�4a^bb^eRa�Sa^\�>^f�BdZZRh�� �͔� ���4MOZR�4a^bb^eRa�� � � ͔� ���5d\OORZZ�7ZhR� � � � ͔� ���AeRaVRMQ�4MOZR�FaWPR_b�6gcR]bW^]� ͔� ���>hW]U�FaWPR_b�6gcR]bW^]� � � ͔� ���D^_R�FaWPR_b�BaRbbQ^f]�� � ͔� ���4a^bb^eRa�4ad]PV� � � ͔� ���4MOZR�I^^QPV^__Ra� � � ͔� ���

*On the last set do a cardio accelerated rest-pause dropset

��IAD=AGF��͛�E:AG>56DE͜�>68E͜�42>H6E

ExErcisE sEts rEps5d\OORZZ�>McRaMZ�DMWbR� � � �͔� ���4MOZR�7a^]c�DMWbR� � � ͔� ���>hW]U�4MOZR�DRMa�5RZc�7ZhR� � ͔� ���>RU�6gcR]bW^]� � � � �͔� ���>RU�4daZ�� � � � �͔� ���ERMcRQ�4MZS�DMWbR� � � ͔� ���5^]YRh�^a�>RU�BaRbb�4MZS�DMWbR� � ͔� ���

*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, traps, Biceps

ExErcisE sEts rEps>Mc�BdZZQ^f]� � � � �͔� ���3RVW]QcVR@RPY�BdZZQ^f]� � ͔� ���D^_R�EcaMWUVc2a\�BdZZQ^f]� � ͔� ���5d\OORZZ�EVadU�� � � �͔� ���6L3Ma�4MOZR�4daZ� � � ͔� ���;]PZW]R�5d\OORZZ�4daZ� � � ͔� ���5d\OORZZ�:M\\Ra�4daZ� � � ͔� ���5d\OORZZ�DReRabR�IaWbc�4daZ� � ͔� ���

*On the last set do a cardio accelerated rest-pause dropset

www.bodybuilding.com/shortcut2shred® ®

www.bodybuilding.com/shortcut2shred

BAEFͻIAD=AGF�?62>�Within 30 minutes after workout

��bP^^_�fVRh��bP^^_�PMbRW]���b\MZZ�I^]YM�BWgh�EcWg�^a���8WM]c�BWgh�EcWg��U�3422b�͙���U�PaRMcW]R�͙��U�ORcMMZM]W]R2 g carnitine

5;@@6D��^j�c^_�bWaZ^W]�bcRMY��ZMaUR�bfRRc�_^cMc^�Pd_b�\WgRQ�UaRR]�bMZMQ��cOb_�^ZWeR�^WZ��cOb_�eW]RUMa�U�ŬbV�^WZ2-3 g CLA

@;8:FF;?6�E@24=8 oz low-fat cottage cheese��Pd_�bZWPRQ�_W]RM__ZR�U�ŬbV�^WZ2-3 g CLA

@GFD;F;A@2>�;@7Acalories: 3,000 protein: ���U�carbs: 270 g Fat: 90 g

B:2E6�;;�ͽ�I66=E�ͻprotein: �͙��UaM\b�_Ra�_^d]Q�^S�O^Qh�fRWUVc�Fats: �͙��UaM\b�_Ra�_^d]Qcarbs:���UaM\�_Ra�_^d]Q

>WYR�W]�BVMbR��͜�̂ ]�cVR�̂ ]R�QMh�̂ S�cVR�fRRY�cVMc�h^d�Q^]ͭc�caMW]͜�cVRbR�]d\ORab�fWZZ�OR�bZWUVcZh� Z^fRa�bW]PR�h^d�bYW_�cVR�_aR�M]Q�_^bcf^aY^dc�\RMZb͙�7RRZ�SaRR�c^�VMeR�h^da�_aRf^aY^dc�shake as an extra snack on that rest day if you get hungry.

FVR�bM\_ZR�\RMZb�MaR� bW\WZMa� c^�BVMbR� �͜�Odc� cVWb�Q^Rb�]^c�mean you need to eat these exact foods and only these foods S^a�MZZ��fRRYb�^S�cVR�Ŭabc��_VMbRb�^S�cVWb�_a^UaM\͙�FVR�S^^Qb�are similar so you can see what I removed and changed to

3D62=72EF

30-60 min after wake-up supplements

3 whole eggs 3 egg whites ��Pd_�P^^YRQ�^Mc\RMZ���cOb_�V^]Rh���ZMaUR�UaM_RSadWc

>2F6ͻ?AD@;@8�E@24=8 oz. reduced-fat Greek yogurt ��cOb_�V^]Rh�Χ�^j͙�fMZ]dcb�͈��VMZeRb͉�PadbVRQ

>2F6ͻ?AD@;@8�EGBB>6?6@FE���\U�PMŪRW]R��������\U�UaRR]�cRM�RgcaMPc�������\U�h^VW\OR2 g acetyl-L-carnitine

>G@4:��^j͙�PM]�cd]M2 slices whole-wheat bread��cOb_�ZWUVc�\Mh^]]MWbR�Χ�ZMaUR�UaM_RSadWc

?;5ͻ52K�E@24=3 sticks light mozzarella string cheese��\RQWd\�M__ZR1 oz mixed nuts

BD6ͻIAD=AGF�EGBB>6?6@FE�30-60 minutes before workout

���\U�PMŪRW]R��������\U�UaRR]�cRM�RgcaMPc�������\U�h^VW\OR2 g acetyl-L-carnitine

IAD=AGF�?62>�Sip throughout workout

�Χ�bP^^_�fVRh�Χ�bP^^_�PMbRW]�͙���U�PaRMcW]R�͙��U�ORcMMZM]W]R

nutrition PlanShortcut to Shred is built on three distinct nutrition _VMbRb͙�6MPV�_VMbR�PMZZb�S^a�QWŪRaR]c�M\^d]cb�^S�PMaO^VhQaMcRb�M]Q�PMZ^aWRb͙�K̂ da�_a^cRW]�M]Q�SMc�W]cMYR�aR\MW]b�cVR�bM\R�throughout Shortcut to Shred, but your carb intake gradually Qa^_b͜�fVWPV�MZb^�Qa^_b�h^da�^eRaMZZ�PMZ^aWRb͙

sHortCut to sHrednutrition Plan

BDAF6;@BVMbR��͛��͙��U�_Ra�_^d]Q�^S�O^QhfRWUVc

72FBVMbR��͛��͙��U�_Ra�_^d]Q�^S�O^QhfRWUVc

carBs

BVMbR��͜�IRRY��͛��͙��U�_Ra�_^d]Q�^S�O^QhfRWUVcBVMbR�͜�IRRYb�͛���U�_Ra�_^d]Q�^S�O^QhfRWUVcBVMbR�͜�IRRYb� ͛��͙��U�_Ra�_^d]Q�^S�O^QhfRWUVc

;]�BVMbRb���M]Q�͜�h^da�PMZ^aWP�W]cMYR�Wb�QWŪRaR]c�^]�f^aY^dc�days and rest days, because on rest days you will not ingest a _aR�^a�_^bcf^aY^dc�\RMZ͙�

In Phase 3, you will have more calories on your rest days than ^]�f^aY^dc�QMhb͙�IVhͣ�IVR]�h^d�Qa^_�h^da�PMaO�W]cMYR�Q^f]�c^��͙��UaM\b�_Ra�_^d]Q�^S�O^QhfRWUVc͜�h^da�ZR_cW]�ZReRZb�\Mh�Qa^_� WS� h^d� Q^]ͭc� VMeR� R]^dUV� PMZ^aWRb͙� >R_cW]� Wb� M� PaWcWPMZ�V^a\^]R�S^a�\MW]cMW]W]U�h^da�\RcMO^ZWP�aMcR͙� ;S� ZR_cW]� ZReRZb�Qa^_�c^^�Z^f͜�h^da�\RcMO^ZWP�aMcR�Qa^_b͜�c^^͙

3h�UWeW]U�h^da�O^Qh�M�VWUVPMaO�QMh͜�h^d�PM]�YRR_�h^da�ZR_cW]�ZReRZb� ReR]͜� fVWPV� VRZ_b� h^d� P^]cW]dR� Oda]W]U� SMc� M]Q� URc�through the diet. A high-carb rest day will do wonders for your mind.

PHase iprotein: �͙��UaM\b�_Ra�_^d]Q�Fats:��͙��UaM\b�_Ra�_^d]Qcarbs: �͙��UaM\b�_Ra�_^d]Q

I2=6ͻGB�EGBB>6?6@FE���\U�PMŪRW]R��������\U�UaRR]�cRM�RgcaMPc�������\U�h^VW\OR2 g acetyl-L-carnitine

��IAD=AGF��͛�4:6EF͜ �FD;46BE͜�23E�͊E;@8>6�<A;@F͋

ExErcisE sEts rEpsCable Crossover from Low Pulley 4* 21-30Cable Crossover 3* 21-305d\OORZZ�7ZhR� � � � ͔� ��AeRaVRMQ�4MOZR�FaWPR_b�6gcR]bW^]� ͔� ��>hW]U�FaWPR_b�6gcR]bW^]� � � ͔� ��D^_R�FaWPR_b�BaRbbQ^f]�� � ͔� ��Crossover Crunch 3* 21-304MOZR�I^^QPV^__Ra� � � ͔� ��

*On the last set do a cardio accelerated rest-pause dropset

��IAD=AGF��͛�E:AG>56DE͜�>68E͜�42>H6E

ExErcisE sEts rEpsDumbbell Lateral Raise 4* 21-304MOZR�7a^]c�DMWbR� � � ͔� ��>hW]U�4MOZR�DRMa�5RZc�7ZhR� � ͔� ��Leg Extension 4* 21-30Leg Curl 4* 21-30Seated Calf Raise 3* 21-30Donkey or Leg Press Calf Raise 3* 21-30

*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, traps, Biceps

ExErcisE sEts rEpsLat Pulldown 4* 21-303RVW]QcVR@RPY�BdZZQ^f]� � ͔� ��D^_R�EcaMWUVc2a\�BdZZQ^f]� � ͔� ��Dumbbell Shrug 4* 21-30EZ-Bar Cable Curl 3* 21-30Incline Dumbbell Curl 3* 21-30Dumbbell Hammer Curl 3* 21-305d\OORZZ�DReRabR�IaWbc�4daZ� � ͔� ��

*On the last set do a cardio accelerated rest-pause dropset

www.bodybuilding.com/shortcut2shred® ®

www.bodybuilding.com/shortcut2shred

�U�ŬbV�^WZ2-3 g CLA

>2F6ͻ?AD@;@8�E@24=FdaYRh͜�EfWbb͜�M]Q�Me^PMQ^�a^ZZb

>2F6ͻ?AD@;@8�EGBB>6?6@FE���\U�PMŪRW]R��������\U�UaRR]�cRM�RgcaMPc�������\U�h^VW\OR2 g acetyl-L-carnitine

>G@4:��^j͙�PM]�cd]M�Pd_b�\WgRQ�UaRR]�bMZMQ��cOb_�^ZWeR�^WZ��cOb_�eW]RUMa

?;5ͻ52K�E@24=3 sticks light mozzarella string cheese1 oz mixed nuts

BD6ͻIAD=AGF�EGBB>6?6@FE

30-60 minutes before workout

���\U�PMŪRW]R��������\U�UaRR]�cRM�RgcaMPc�������\U�h^VW\OR2 g acetyl-L-carnitine

IAD=AGF�?62>

Sip throughout workout

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BAEFͻIAD=AGF�?62>�Within 30 minutes after workout

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B:2E6�;;;�ͽ�I66=E��ͻ protein: �͙��UaM\b�_Ra�_^d]Q�Fats: �͙��UaM\b�_Ra�_^d]Qcarbs: �͙��UaM\b�_Ra�_^d]Q

5a^__W]U� PMZ^aWRb� M]Q� PMaOb� MUMW]�fWZZ� PMdbR� h^da�O^Qh� c^�continue burning fat. Unlike in Phases 1 and 2, where you eat SRfRa�PMZ^aWRb�M]Q�PMaOb�^]�h^da�aRbc�QMh͜�cVR�^__^bWcR�V^ZQb�cadR�W]�BVMbR�͙�K̂ d�fWZZ�RMc�more carbs and calories on your rest days.

On your rest days throughout Phase 3, you get to enjoy a VWUVPMaO͜�_WU^dc�QMh͙�EW]PR�h^d�U^�b^�Z^f�W]�PMaOb�bWg�QMhb�^S�cVR�fRRY͜�h^d�fWZZ�]RRQ�cVWb�^]R�VWUVPMaO�QMh�c^�_aReR]c�h^da�\RcMO^ZWb\�Sa^\�b_dccRaW]U�M]Q�bZ^fW]U�Q^f]�c^�b_MaR�R]RaUh�aRbRaeRb� ͈O^Qh�SMc͉͙�FVR�VWUVPMaO�QMh�fWZZ�VRZ_�YWPY�bcMac� h^da� \RcMO^ZWb\� MUMW]͜� YRR_W]U� h^d� W]� M� SMcOda]W]U�\^QR�S^a�cVR�Ŭ]MZ�_VMbR

:;8:ͻ42D3͜�D6EF�52K�?24DAEprotein: �͙��UaM\b�^S�_a^cRW]�_Ra�_^d]Q�^S�O^QhfRWUVccarbs: 2c�ZRMbc��UaM\b�^S�PMaOb�_Ra�_^d]Q�^S�bodyweightFat: �͙��UaM\b�_Ra�_^d]Q�^S�O^QhfRWUVc�

2�VWUVPMaO�_WU^dc�QMh does not \RM]�h^dͭZZ�RMc�_WjjM�M]Q�QaW]Y�ORRa� MZZ� QMh͙�EdaR͜� M� P^d_ZR�ORRab�^a� M�UZMbb�^S�fW]R�f^]ͭc�QRaMWZ�h^da�_a^UaRbb͜�Odc�h^da�VWUVPMaO�QMh�Wb]ͭc�M�SdZZ�24-hour chest session.

Shoot for low-fat carb sources. High-glycemic or fast-digesting PMaOb�MaR�Ŭ]R�QdaW]U� cVR�Ŭabc�VMZS�^S� cVR�QMh͜�Mb� Wb� SadWc͜�Odc�c^�_aReR]c�M]h�^S�cV^bR�PMaOb�Sa^\�ORW]U�bc^aRQ�Mb�O^Qh�SMc͜�focus on slow-digesting or low-glycemic carbs later in the day.

Workout daysI2=6ͻGB�EGBB>6?6@FE���\U�PMŪRW]R��������\U�UaRR]�cRM�RgcaMPc�������\U�h^VW\OR2 g acetyl-L-carnitine

3D62=72EF�30-60 min after wake-up supplements

��bP^^_�fVRh�_a^cRW]�͈bW_�fVWZR�_aR__W]U�OaRMYSMbc͉3 whole eggs 3 egg whites

BD6ͻIAD=AGF�EGBB>6?6@FE

30-60 minutes before workout

���\U�PMŪRW]R��������\U�UaRR]�cRM�RgcaMPc�������\U�h^VW\OR2 g acetyl-L-carnitine

IAD=AGF�?62>�Sip throughout workout

�Χ�bP^^_�fVRh�Χ�bP^^_�PMbRW]�͙���U�PaRMcW]R�͙��U�ORcMMZM]W]R

BAEFͻIAD=AGF�?62>�Within 30 minutes after workout

��bP^^_�fVRh��bP^^_�PMbRW]���b\MZZ�I^]YM�BWgh�EcWg�^a���8WM]c�BWgh�EcWg��U�3422b�͙���U�PaRMcW]R�͙��U�ORcMMZM]W]R2 g carnitine

5;@@6D��^j�c^_�bWaZ^W]�bcRMY��ZMaUR�bfRRc�_^cMc^��Pd_�PV^__RQ�Oa^PP^ZW�U�ŬbV�^WZ2-3 g CLA

@;8:FF;?6�E@24=��Pd_�Z^fSMc�P^ccMUR�PVRRbR�U�ŬbV�^WZ2-3 g CLA

FAF2>Ecalories: 2,600 protein: 280 g carbs: 180 g Fat: 80 g

OaW]U�cVR�PMaOb�Q^f]�fWcV^dc�MŪRPcW]U�_a^cRW]�M]Q�SMc�\dPV͙�

Refer to the alternative foods list for foods that you can use c^�aR_ZMPR�cVRbR�bM\_ZR�PV^WPRb�b^�cVR�QWRc�Q^Rb]ͭc�ORP^\R�boring and bereft of nutrient diversity.

I2=6ͻGB�EGBB>6?6@FE���\U�PMŪRW]R��������\U�UaRR]�cRM�RgcaMPc�������\U�h^VW\OR2 g acetyl-L-carnitine

3D62=72EF

30-60 min after wake-up supplements

��bP^^_�fVRh�_a^cRW]�͈bW_�fVWZR�_aR__W]U�OaRMYSMbc͉3 whole eggs 3 egg whites ��Pd_�P^^YRQ�^Mc\RMZ���cOb_�V^]Rh��Χ�ZMaUR�UaM_RSadWc�U�ŬbV�^WZ2-3 g CLA

>2F6ͻ?AD@;@8�E@24=8 oz. reduced-fat Greek yogurt ��cb_�V^]Rh�Χ�^j�fMZ]dcb�͈��VMZeRb͉͜�PadbVRQ

>2F6ͻ?AD@;@8�EGBB>6?6@FE���\U�PMŪRW]R��������\U�UaRR]�cRM�RgcaMPc�������\U�h^VW\OR2 g acetyl-L-carnitine

>G@4:��^j͙�PM]�cd]M�Pd_b�\WgRQ�UaRR]�bMZMQ��cOb_�^ZWeR�^WZ��cOb_�eW]RUMa�Χ�ZMaUR�UaM_RSadWc

?;5ͻ52K�E@24=3 sticks light mozzarella string cheese1 oz mixed nuts

www.bodybuilding.com/shortcut2shred® ®

www.bodybuilding.com/shortcut2shred

7;E:�A;>7WbV�^WZ�bd__ZR\R]cb�MaR�M�UaRMc�b^daPR�^S�RbbR]cWMZ�omega-3 SMcb͜� Rb_RPWMZZh� 6B2� M]Q� 5:2͙� FVRbR� bd__ZR\R]cb� bd__^ac�\dbPZR�Ua^fcV�M]Q�SMc� Z^bb͝�VRZ_�OZ^PY�SMc�bc^aMUR͝�_a^\^cR�^eRaMZZ�VRMZcV�M]Q�fRZZ]Rbb͝�bd__^ac�]^a\MZ͜�VRMZcVh�W\\d]R�Sd]PcW^]͝�M]Q�bd__^ac�VRMac͜�OaMW]͜�eWbW^]͜�M]Q� X^W]c�VRMZcV͙� ;S�h^dͭaR�]^c� MZaRMQh� cMYW]U�M� ŬbV�^WZ� bd__ZR\R]c͜� aRRZ�^]R� W]�today.

246FK>�>ͻ42D@;F;@62PRchZ�>PMa]WcW]R�͈2>42D͉�Wb�>PMa]WcW]R�fWcV�M]�MPRchZ�Ua^d_�MccMPVRQ͙�FVWb�MccMPV\R]c�W]PaRMbRb�PMa]WcW]Rͭb�d_cMYR�Oh�cVR�O^Qh͜�\MYW]U� Wc�\^aR�RŪRPcWeR͙�2>42D� Wb� MOZR� c^� R]cRa� cVR�brain, where it may aid in brain function, boost alertness, and bd__^ac�_^bWcWeR�\^^Q͙

In other areas of the body, such as muscle cells, carnitine aids SMc�Z^bb�caM]b_^acW]U�SMcch�MPWQb�W]c^�cVR�_^fRa�PR]cRab�^S�PRZZb͜�PMZZRQ�\Wc^PV^]QaWM͙�FVRbR�_^fRa�PR]cRab�f^aY�c^�UR]RaMcR�R]RaUh�Oh�Oda]W]U�d_�]dcaWR]cb�bdPV�Mb�SMc�S^a�SdRZ͙�

>ͻ42D@;F;@6�>ͻF2DFD2F6>PMa]WcW]R�>cMacaMcR�bd__^acb�SMc� Z^bb�M]Q�W]PaRMbRb�energy. FVWb� _daR� S^a\� ^S� PMa]WcW]R� aR`dWaRb� W]bdZW]� S^a� MOb^a_cW^]͙�Unlike ALCAR, which is great throughout the day, straight carnitine is best taken after a tough workout to enhance aRP^eRah� M]Q� _a^\^cR� SMcch� MPWQ� \RcMO^ZWb\͙� IVRh� M]Q�PMaO^VhQaMcRb� P^]bd\RQ� _^bcf^aY^dc� MaR� cVR� _RaSRPc�vehicles for this form of carnitine.

4D62F;@64aRMcW]R� Wb� ^]R� ^S� cVR� \^bcaRbRMaPVRQ� b_^acb� ]dcaWcW^]�bd__ZR\R]cb�^]�cVR�\MaYRc͙�;c�_a^eWQRb�\dbPdZMa�R]RaUh�S^a�VWUVW]cR]bWch� RgRaPWbR͜� VRZ_b� h^d�OdWZQ�\dbPZR͜� M]Q�O^^bcb�strength gains. Research suggests that creatine can boost \dbPZR�UMW]b�Oh�Mb�\dPV�Mb� ���_^d]Qb�M]Q�bcaR]UcV�Oh� ���_RaPR]c�W]�Xdbc�M�SRf�fRRYb͙

7^a�ORbc�QRZWeRah͜�_dc�PaRMcW]R�W]�h^da�_aR�M]Q�_^bcf^aY^dc�_a^cRW]�bVMYRb͙�FVMcͭb�fVR]�h^d�URc�M�OWUURa�W]bdZW]�aRb_^]bR͜�M]Q�W]bdZW]�VRZ_b�QaWeR�PaRMcW]R�W]c^�h^da�\dbPZRb͙�

36F2ͻ2>2@;@6Research suggests that when trained lifters add beta-alanine M]Q� PaRMcW]R� c^� cVRWa� bd__ZR\R]c� aRUW\R]͜� cVRh� UMW]� \^aR�muscle and lose more body fat than those taking creatine alone. Beta-alanine can also increase muscle strength and endurance during workouts.

suPPlement PlanFVR�EV^acPdc�c^�EVaRQ�bd__ZR\R]c�bPVRQdZR�Wb�_aMPcWPRQ�M]Q�_aRPWbR͙�6eRahcVW]U�;�Q^�Wb�aRbRMaPVRQ͜�cRbcRQ�W]�cVR�ZMO͜�M]Q�caWRQ�^]�\h�^f]�_VhbW`dR͙�?h�O^Qh�Wb�M�_a^QdPc�^S�\h�OaMW]͙�;S�h^d�fM]c�cVR�ORbc�aRbdZcb�Sa^\�cVWb�_a^UaM\͜�h^d�]RRQ�c^�S^ZZ^f�cVWb�aRUW\R]͙�6eRah�PM_bdZR͜�ReRah�bVMYR͜�M]Q�ReRah�Q^bR�Wb�W]cR]QRQ�c^�VRZ_�h^d�MPVWReR�h^da�ORbc�_VhbW`dR͙�

I:6K�BDAF6;@IVRh�Wb�cVR�YW]U�^S�\dbPZROdWZQW]U�_a^cRW]b͙�;cͭb�M�SMbcdigesting \WZY� _a^cRW]� cVMc� PM]� VRZ_� h^d� OdWZQ� \dbPZR� M]Q� W]PaRMbR�bcaR]UcV͙�IVRh�_a^cRW]�R]VM]PRb�aRP^eRah͜ �O^^bcb�_RaS^a\M]PR͜�M]Q�bd__^acb�SMc�Z^bb�Oh�VRZ_W]U�h^d�SRRZ�SdZZRa͜ �Z^]URa͙ ��

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Bcaas

FVR�cVaRR�3422b�MaR�ZRdPW]R͜�Wb^ZRdPW]R͜�M]Q�eMZW]R͙�FVRh�MaR�PaWcWPMZ�S^a�\dbPZR�Ua^fcV͙�IVWZR�fVRh�_a^cRW]�Wb�aWPV�W]�3422b͜�taking additional BCAAs around your workouts can further R]VM]PR� aRP^eRah� M]Q� _a^eWQR� M� `dWPY� b^daPR� ^S�\dbPdZMa�R]RaUh͙�2b�M�aRbdZc͜�3422b�PM]�W\_a^eR�h^da�f^aY^dcb�M]Q�O^^bc�_RaS^a\M]PR͙�

;]� SMPc͜� ^]R� bcdQh� ;� _RaS^a\RQ� fWcV� cVR� IRWQRa� DRbRMaPV�8a^d_Ϳ_aRbR]cRQ� Mc� cVR� ���� M]]dMZ� \RRcW]U� ^S� cVR�;]cRa]McW^]MZ� E^PWRch� ^S� E_^acb� @dcaWcW^]ͿSdacVRa� bd__^acb�3422bͭ� MOWZWch� c^� VRZ_� OdWZQ� \dbPZR͙� IR� QWbP^eRaRQ� cVMc�subjects taking them around workouts gained nearly twice Mb�\dPV�\dbPZR�\Mbb�^]�M]��fRRY� caMW]W]U�_a^UaM\� cVM]�subjects taking only whey or Gatorade around workouts.

E_RPWŬP�3422b�^ŪRa�MQQWcW^]MZ�OR]RŬcb͜�bdPV�Mb͛��Leucine: Fda]b�^]�\dbPZR�_a^cRW]�bh]cVRbWb͝�W]PaRMbRb�bMcWRchisoleucine: Ed__^acb�SMc�Z^bb͝�_a^eWQRb�R]RaUhValine: 5RPaRMbRb�SMcWUdR͝�bd__^acb�SMc�Z^bb͝�_a^Z^]Ub�R]RaUh�

���Pd_�ZWUVc�\^jjMaRZZM���Pd_�\MaW]MaM�bMdPR

Directions:�͙�E_aRMQ�bMdPR�^]�Padbc�M]Q�c^_�fWcV�PVRRbR͙�͙�BZMPR�W]�^eR]�M]Q�OMYR�S^a�MO^dc����\W]dcRb�^a� until cheese is melted.

>2F6ͻ?AD@;@8�EGBB>6?6@FE���\U�PMŪRW]R��������\U�UaRR]�cRM�RgcaMPc�������\U�h^VW\OR2 g acetyl-L-carnitine

>G@4: W]PV�EdOfMh�FdaYRh�M]Q�VM\�͈Q^dOZR�\RMc͉� on wheat1 oz. bag Baked Lays1 large diet soda

?;5ͻ52K�E@24=3 stick slight mozzarella string cheese �Pd_b�MWa_^__RQ�_^_P^a]�^a���OMU�Z^fSMc�\WPa^fMeR���_^_P^a]�Χ�\RQWd\�PM]cMZ^d_R�

5;@@6D8 oz chicken breast��Pd_�P^^YRQ�Oa^f]�aWPR���Pd_�P^^YRQ�OZMPY�ORM]b��Pd_�PV^__RQ�Oa^PP^ZW�U�ŬbV�^WZ2-3 g CLA

@;8:FF;?6�E@24=��Pd_�aRQdPRQSMc�8aRRY�h^Udac���cOb_�V^]Rh�Χ�^j͙�fMZ]dcb�͈��VMZeRb͉͜�PadbVRQ�U�ŬbV�^WZ2-3 g CLA

FAF2>Ecalories: 3,100 protein: 260 gcarbs: 360 g Fat: 70 g

5;@@6D��^j�c^_�bWaZ^W]�bcRMY��Pd_�PV^__RQ�Oa^PP^ZW�U�ŬbV�^WZ2-3 g CLA

@;8:FF;?6�E@24=8 oz low-fat cottage cheese�U�ŬbV�^WZ2-3 g CLA

FAF2>Ecalories: 2,200protein: 280 gcarbs: 80 gFat: 80 g

:;8:ͻ42D3�D6EF�52KEI2=6ͻGB�EGBB>6?6@FE���\U�PMŪRW]R��������\U�UaRR]�cRM�RgcaMPc�������\U�h^VW\OR2 g acetyl-L-carnitine

3D62=72EF�30-60 min after wake-up supplements

��bP^^_�fVRh�_a^cRW]�͈bW_�fVWZR�_aR__W]U�OaRMYSMbc͉��U�3422b�͙���U�PaRMcW]R�͙��U�ORcMMZM]W]R2 g carnitine3 whole eggs 3 egg whites �S^daW]PV�_M]PMYRb��cOb_�\M_ZR�bhad_�U�ŬbV�^WZ2-3 g CLA

>2F6ͻ?AD@;@8�E@24=��bP^^_�fVRh�_a^cRW]�͈bW_�fVWZR�_aR__W]U�_WjjM͉Ec^__M]W�6L�BWjjM�

ingredients:���3^O^ZW�fV^ZRfVRMc�_WjjM�Padbc

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alternative FoodsK̂ d�fWZZ�]^cWPR�cVMc�cVR�bM\_ZR�\RMZb�UWeR]�W]�RMPV�_VMbR�^S�EV^acPdc� c^�EVaRQ�MaR�eRah�bW\WZMa͙ �FVWb�Q^Rb�]^c�\RM]� cVMc�you should eat these exact foods, and only these foods, cVa^dUV^dc�cVR�_a^UaM\͙�DRSRa�c^�cVR�MZcRa]McWeR�S^^Qb�ORZ^f�b^� h^d� PM]� YRR_� h^da� QWRc� QWeRabR� M]Q� fRZZbc^PYRQ� fWcV�myriad nutrients!

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lean deli turkey breastlean deli chicken breastlean deli hamlean deli roast beef dairy rePlaCementsK̂ d�fWZZ�RMc�QMWah�Mc�bReRaMZ�\RMZb͜�W]PZdQW]U�S^^Qb�ZWYR�8aRRY�h^Udac͜� P^ccMUR� PVRRbR͜� M]Q� Z^fSMc� bcaW]U� PVRRbR͙� 7RRZ� c^�aR_ZMPR�M]h�^S�cVRbR�fWcV�RMPV�^cVRa͜ �^a�M]h�^S�cVR�S^ZZ^fW]U͛

4-6 oz of any of the meats above2 oz beef jerky3 slices or oz of low-fat cheese��bP^^_�^S�fVRh�^a�\WgRQ�_a^cRW]��bP^^_�PMbRW]�^a�\WgRQ�_a^cRW] egg rePlaCementsI highly recommend that you do not�aR_ZMPR�RUUb�QdR�c^�the OR]RŬcb� cVMc� cVRh� _a^eWQR� S^a�\dbPZR� Ua^fcV� M]Q� bcaR]UcV͙�:^fReRa͜ �;�d]QRabcM]Q�cVMc�b^\R�_R^_ZR�PM]]^c�bcM]Q�RUUb͜�others are allergic, and some of you just get sick of eating cVR\͙�E^͜�WS�h^d�\dbc͜�h^d�PM]�aR_ZMPR�RUUb�fWcV�cVR�S^ZZowing: ��bP^^_b�RUU�_a^cRW]��bP^^_b�fVRh�_a^cRW]�^a�M�\WgRQ�_a^cRW]1 serving of the dairy foods listed6 oz of any of the meats listed H686F23>6�D6B>246?6@FEFVRbR�eRURcMOZRb�PM]�aR_ZMPR�cVR�bMZMQ�Mc�QW]]Ra͜ �M]Q�bW]PR�cVRh�MaR� Z^f� W]�PMaOb͜�h^d�PM]�MQQ��͙���Pd_� c^�MZ\^bc�M]h�\RMZ�^]�cVR�_ZM]͛ Mb_MaMUdbgreen beansbroccoliPMdZWů^fRaonionORZZ�_R__Rab3adbbRZb�b_a^dcbzucchiniRUU_ZM]cO^Y�PV^h�͈4VW]RbR�PMOOMUR͉mushroomsb_W]MPVcucumberokra

suPPlement timing and dosage?AD@;@8IVRh�_a^cRW]͛���bP^^_7WbV�^WZ͛��UaM\b4MŪRW]R͛����\WZZWUaM\b8aRR]�cRM�RgcaMPc͛�����͜����\U2PRchZ�>PMa]WcW]R͛��͙��UK̂ VW\OR͛����͜����\UCLA: 2-3 g

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A@6�:AGD�BD6ͻIAD=AGF4MŪRW]R͛����\U8aRR]�cRM�RgcaMPc͛�����͜����\U2PRchZ�>PMa]WcW]R͛��͙��UK̂ VW\OR͛����͜����\U

��?;@GF6E�BD6ͻIAD=AGFIVRh�_a^cRW]͛��Χ�bP^^_4MbRW]�_a^cRW]͛��Χ�bP^^_3422b͛���UCreatine: 1 serving3RcMMZM]W]R͛��͙��U

;??65;2F6>K�BAEFͻIAD=AGF�IVRh�_a^cRW]͛���bP^^_4MbRW]�_a^cRW]͛���bP^^_3422b͛���UCreatine: 1 serving3RcMMZM]W]R͛��͙��UL-carnitine: 2 g

I;F:�5;@@6D7WbV�^WZ͛��UCLA: 2-3 g

I;F:�7;@2>�?62>7WbV�^WZ͛��UCLA: 2-3 g 367AD6�3654MbRW]�_a^cRW]͛���bP^^_

42776;@6FVWb� _^cR]c� PR]caMZ� ]Rae^db� bhbcR\� bcW\dZM]c� W]PaRMbRb�MZRac]Rbb͜� \R]cMZ� S^Pdb͜� M]Q� h^da� _MW]� cVaRbV^ZQ� QdaW]U�f^aY^dcb͙�;c�MZb^�Sd]PcW^]b�Mb�M�_^fRaSdZ�SMc�Oda]Ra͙ �EW]PR�Wcͭb�M�bcW\dZM]c͜�PMŪRW]R�]McdaMZZh�W]PaRMbRb�cVR�]d\ORa�^S�PMZ^aWRb�h^da�O^Qh�Oda]b͙�4MŪRW]R�MZb^�MccMPVRb� c^�aRPR_c^ab�^]� SMc�cells to blunt fat storage and increase fatty acid release.

8D66@�F62�6JFD24F8aRR]�cRM�R]VM]PRb� SMc� Z^bb�M]Q�^ŪRab�M�V^bc�^S�additional VRMZcV� M]Q� _VhbW`dR� OR]RŬcb͜� W]PZdQW]U� X^W]c� bd__^ac� M]Q�muscle recovery. Green tea aids fat loss by boosting daily PMZ^aWR�Oda]͙�FVR�W]UaRQWR]cb�W]�UaRR]�cRM�aRb_^]bWOZR�S^a�cVWb�RŪRPc� MaR� PMZZRQ� PMcRPVW]b͙� FVR�\^bc� W\_^acM]c� PMcRPVW]� Wb�R_WUMZZ^PMcRPVW]�UMZZMcR�͈6848͉͙

EGCG inhibits an enzyme that normally breaks down ]^aR_W]R_VaW]R͜�M�]Rda^caM]b\WccRa�M]Q�V^a\^]R�cVMc�O^^bcb�metabolic rate and fat burning.

KA:;?36K̂ VW\OR� P^\Rb� Sa^\� cVR� OMaY� ^S� M� IRbc� 2SaWPM]� caRR͙� It P^]cMW]b�cVR�MPcWeR�P^\_^d]Qb�h^VW\OW]R�M]Q�aMdf^ZbPW]R͜�^cVRafWbR� Y]^f]� Mb� MZ_VMh^VW\OW]R͙� K̂ VW\OR� O^^bcb� SMc�loss by increasing the amount of fat that your cells release. It MZb^�VRZ_b�OZ^PY�SMc�bc^aMUR�M]Q�W]PaRMbR�OZ^^Q�ů^f͙�

Research suggests that, when taken before exercise, yohimbe may more than double the amount of fat released from fat PRZZb͙�2Zb^͜�ZWYR�PMŪRW]R͜�cVWb�\RM]b�cVMc�h^VW\OR�PM]�W]PaRMbR�muscle endurance by allowing the body to burn more fat as a training fuel source.

4A@<G82F65�>;@A>6;4�24;5�͊4>2͋4^]XdUMcRQ�ZW]^ZRWP�MPWQ�͈4>2͉�Wb�M�]McdaMZZh�^PPdaaW]U�Ua^d_�^S�̂ \RUM �SMcb�cVMc�MWQb�SMc�Z^bb�M]Q�bd__^acb�ZRM]�\Mbb͙�4>2�burns body fat by boosting your metabolic rate and inhibiting cVR�R]jh\R�ZW_^_a^cRW]�ZW_MbR�͈>B>͉͙�>B>�MZZ^fb�SMc�PRZZb�c^�_dZZ�fat from the bloodstream and store it as body fat. By inhibiting LPL, CLA encourages the body to burn fat instead of store it.

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