Jim Stoppani's Six-Week Shortcut To Shred: Nutrition Overview

Shortcut to Shred includes a precise, three-phase nutrition plan engineered to help you build muscle and burn fat for six solid weeks. Start your shred in the kitchen.

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

Six weeks is plenty of time to drop significant body fat, build muscle, and even gain strength if you combine a well-designed training program with a smart nutrition and supplement plan. It doesn't get much smarter than the Shortcut to Shred. The workout, diet, and supplement regimens are based on real science and made for real-world application.

I rely heavily on published nutrition research. To ensure the research is effective outside the lab, I test it on my own physique before delivering it to my clients. With all that data, I am able to create science-backed nutrition plans that deliver stellar results. Shortcut to Shred may be my best program yet.

Shortcut To Shred Nutrition Overview
Watch the video - 18:43



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

Mighty Macronutrients

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

All-Powerful Protein

Protein is the most critical macronutrient on the Shortcut to Shred program. Muscle is made out of protein, which is essential for muscle growth, repair, and recovery. It's also a critical fuel source. Your body can break protein down and use amino acids as a muscular energy source.

Research suggests that high-protein, low-carbohydrate diets work well for fat loss. This is particularly true for those trying to maintain or build lean muscle at the same time.

It is difficult for the body to take protein and convert it into body fat. It's not impossible, but out of the three macronutrients, the body has to work hardest to convert protein into body fat. It's either going to use protein to synthesize tissue, or break it down for energy. Protein is a home run when it comes to dropping body fat, building muscle, and gaining strength.

Protein Sources

"Anyone who is training intensely needs at least one gram of protein per pound of bodyweight. Research suggests that eating as much as 1.5 g of protein per pound of bodyweight is very effective at promoting muscle growth and strength gains."

Anyone who is training intensely needs at least one gram of protein per pound of bodyweight. Research suggests that eating as much as 1.5 g of protein per pound of bodyweight is very effective at promoting muscle growth and strength gains. You will eat 1.5 g of protein per pound of bodyweight throughout Shortcut to Shred. Research supports this quantity of protein, as do the results of my own clients.

Fat And Happy

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

As you progress through Shortcut to Shred and your carb intake decreases, you'll eat more fats. Let's dig into some fat facts.

Omega-3 Fats

Omega-3 fatty acids are an essential polyunsaturated fat. They're called "essential" because your body can't produce them on its own. They also offer a wide range of health benefits. For example, they've been shown to enhance fat loss by turning on genes that increase fat burning. They also help decrease fat storage.

Omega-3 fats produce beneficial prostaglandins that decrease inflammation. They've been found to increase muscle recovery and growth, and they support skin, vision, and brain health.

Omega-3s are found in fatty fish, like salmon and tuna. If you eat canned tuna, choose white albacore over chunk light. Even sardines fit the profile.

"Saturated fat is not the enemy. It is critical when you're training intensely as you will during Shortcut to Shred."

Saturated Fats

Saturated fat is not the enemy. It is critical when you're training intensely as you will during Shortcut to Shred. Saturated fat promotes healthy testosterone levels and is especially important to men. You want to maintain your test levels to build muscle and strength, train harder, recover better, and lose more fat.

Whole eggs are a great source of saturated fat. One study revealed that people who ate three egg yolks per day gained twice as much muscle as subjects who only ate egg whites. Egg yolks contain protein, saturated fat, and dietary cholesterol, which you need to help maintain the integrity of muscle cell membranes.

Monounsaturated Fats

When combined with saturated fats, monounsaturated fats have been found to promote healthy testosterone levels.

They also function as an energy source during hardcore workout sessions. Peanut butter is a terrific source of monounsaturated fat.

Trans-Fatty Acids

Trans fats are the only fats you should absolutely avoid. Trans fats have been altered in the lab to give products a longer shelf life. The body doesn't recognize this altered fat molecule or know how to process it, so the trans fat molecule gets into your cells and causes havoc. Trans fats may even increase the risk of heart disease and certain cancers.

Fat Calories

People fear and monitor fats because fat is calorically dense. There are more than twice as many calories in a gram of fat than in a gram of protein or carbohydrates.

Calories per Gram:

  • Protein = 4
  • Carbs = 4
  • Fats = 9

Because they're calorie-dense, fats can push you over your calorie limit. You will eat roughly 0.5 grams of fat per pound of bodyweight during Shortcut to Shred. You have to be cautious of how much fat you eat, but if you stick to the nutrition plan, your calories will stay in check.

Calories are an important factor when you're trying to burn body fat, but calories aren't the only factor. Your macro choices are more critical.

Carbohydrates

Carbohydrates provide few benefits other than energy. Few people realize that, out of the three macronutrients, carbohydrates are the only ones that are not essential. There are essential amino acids and essential fats, which your body can't produce on its own, but there are no essential carbohydrates.

Your body can produce enough carbohydrates, mainly in your liver, from the protein and fat you consume. This doesn't mean that carbs are a demon, but if you're trying to lose body fat while building muscle and strength, you want to focus on eating protein and fat.

When you eat high-glycemic carbs, your body processes them rapidly, absorbs them in the intestines, and shoves them right into your bloodstream. This increases your blood glucose levels, which spikes insulin. An insulin spike can be useful after a workout, but it's not great at any other time of day.

You don't digest low-glycemic carbs as rapidly. They don't create the same sharp spike in blood glucose, so they offer a steadier supply of energy. Only eat high-glycemic carbs after training. Eat low-glycemic carbs at any other time of day.

Workout Fuel

During a workout, you burn carbohydrates as your primary fuel source. You store carbs in your muscles in the form of glycogen. As the workout proceeds, the muscles you use burn more and more glycogen.

On this program, after a workout you need to supplement with high-glycemic carbs to replenish glycogen. That way you'll have enough energy for your next workout. I recommend gummy bears and Wonka Pixy Stix because they are mainly made of glucose, which your body easily turns into glycogen.

"After a workout you need to supplement with high-glycemic carbs to replenish glycogen."

These carbs will also quickly spike your insulin levels and drive nutrients into your hungry muscles. This helps with recovery, repair, and muscle growth. Another great and easy option is pure dextrose powder.

Start the Shred

As mentioned, Shortcut to Shred is built on three distinct nutrition phases. Each phase calls for different amounts of carbohydrates and calories. Your protein and fat intake remains the same throughout Shortcut to Shred, but your carb intake gradually drops, which also drops your overall calories.

In Phases 1 and 2, your caloric intake is different on workout days and rest days, because on rest days you will not ingest a pre- or post-workout meal.

In Phase 3, you will have more calories on your rest days than on workout days. Why? When you drop your carb intake down to 0.5 grams per pound of body weight, your leptin levels may drop if you don't have enough calories. Leptin is a critical hormone for maintaining your metabolic rate. If leptin levels drop too low, your metabolic rate drops, too.

By giving your body a high-carb day, you can keep your leptin levels even, which helps you continue burning fat and get through the diet. A high-carb rest day will do wonders for your mind.

Diet Diversity

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

Shortcut to Shred Nutrition: Alternative Foods

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


Sample Meal Plan

This meal plan is based on a 180-pound male, but will still work well for those between 160-200 pounds. If you weigh more or less than this range, adjust your calories and macros accordingly to the relative numbers I've provided.

CHECK OUT OUR FULL LINE OF B-ELITE FUEL MEALS!Go Now!

Phase I

  • Protein: 1.5 grams per pound of body weight
  • Fats: 0.5 grams per pound
  • Carbs: 1.5 grams per pound
Wake-up supplements
Breakfast
Late-morning snack
Late-morning supplements
Lunch
Mid-day snack
Pre-workout Supplements
Workout Meal
Post-workout Meal
Dinner
Nighttime snack
Nutrition Facts
Totals
 
Calories 3000
Total Fat90 g
Total Carb270 g
Protein285 g

Download the complete Shorcut to Shred workout, nutrition, and supplement plan.Download Now!

Phase II Weeks 2-3

  • Protein: 1.5 grams per pound of body weight
  • Fats: 0.5 grams per pound
  • Carbs: 1 gram per pound

Like in Phase 1, on the one day of the week that you don't train, these numbers will be slightly lower since you skip the pre- and post-workout meals. Feel free to have your pre-workout shake as an extra snack on that rest day if you get hungry.

The sample meals are similar to Phase 1, but this does not mean you need to eat these exact foods and only these foods for all 3 weeks of the first 2 phases of this program. The foods are similar so you can see what I removed and changed to bring the carbs down without affecting protein and fat much.

Remember to refer to the alternative foods list for more food choices to keep the Shortcut to Shred diet diverse and interesting!

Wake-up Supplements
Breakfast
Late-morning Snack
Late-morning Supplements
Lunch
Mid-day Snack
Pre-workout Supplements
Workout Meal
Post-workout Meal
Dinner
Nighttime Snack
Nutrition Facts
Totals
Amount per serving
Calories 2,600
Total Fat80g
Total Carbs180g
Protein280g

Supercharge your results with Jim Stoppani's Personal Supplement Line!Go Now!

Phase III Weeks 4-6

  • Protein: 1.5 grams per pound
  • Fats: 0.5 grams per pound
  • Carbs: 0.5 grams per pound

Dropping calories and carbs again will cause your body to continue burning fat. Unlike in Phases 1 and 2, where you eat fewer calories and carbs on your rest day, the opposite holds true in Phase 3. You will eat more carbs and calories on your rest days.

On your rest days throughout Phase 3, you get to enjoy a high-carb, pig-out day. Since you go so low in carbs six days of the week, you will need this one high-carb day to prevent your metabolism from sputtering and slowing down to spare energy reserves (body fat). The high-carb day will help kickstart your metabolism again, keeping you in a fat-burning mode for the final phase.

High-Carb, Rest Day Macros
  • Protein: 1.5 grams of protein per pound of bodyweight
  • Carbs: At least 2 grams of carbs per pound of bodyweight
  • Fat: 0.5 grams per pound of bodyweight

A high-carb pig-out day does not mean you'll eat pizza and drink beer all day. Sure, a couple beers or a glass of wine won't derail your progress, but your high-carb day isn't a full 24-hour chest session.

Shoot for low-fat carb sources. High-glycemic or fast-digesting carbs are fine during the first half of the day, as is fruit, but to prevent any of those carbs from being stored as body fat, focus on slow-digesting or low-glycemic carbs later in the day.

Workout Days:

Wake-up Supplements
Breakfast
Late-morning Snack
Late-morning Supplements
Lunch
Mid-day Snack
Pre-workout Supplements
Workout Meal
Post-workout Meal
Dinner
Nighttime Snack
Nutrition Facts
Totals
Amount per serving
Calories 2,200
Total Fat80g
Total Carbs80g
Protein280g

High-Carb Rest Days:

Wake-up Supplements
Breakfast
Late-morning Snack
  • whey Whey Protein
    1 scoop
  • Stoppani EZ Pizza Personal Whole-Wheat Cheese Pizza
    1 serving
Late-morning Supplements
Lunch
  • Subway Turkey and ham (double meat) on wheat Subway Turkey and ham (double meat) on wheat
    6-in
  • baked lays Baked Lays
    1 oz bag
  • soda Diet Soda
    1 large
Dinner
Nighttime Snack
Nutrition Facts
Totals
Amount per serving
Calories 3,100
Total Fat70g
Total Carbs360g
Protein260g

Dr. Jim Stoppani Is Our Supplement Guru. His Practices In The Lab And Workout Regimens Are Backed By Science.Go Now!

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