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Jim Stoppani's 12-Week Shortcut To Size: Meal Replacements

Beat nutritional boredom with this gym-ready, Jim-approved Shortcut to Size food list. Get bigger. Get stronger. Don't get bored.

The sample meal plan I offer is based around one rest day, plus additional pre- and post-workout nutrition for one training day. Given that you are training 4 days per week and have 3 rest days per week, that means you will be eating an additional 47 workout days and 35 rest days.

I do NOT recommend you eat the same meals far all of those days. (C'mon, I'm not that boring!) You can mix it up and find foods that best suit your tastes and schedule.

Consider this list your saving grace when you're not looking forward to yet another piece of salmon or bowl of oats.

Meats

Replace any of the meats (salmon or tuna) with any of these:

Dairy

Although cottage cheese is one of the best forms of dairy because its so high in protein, you can also incorporate these dairy foods into the diet (Greek yogurt comes in a close second to cottage cheese):

Whole Grains

Replace any of the whole grains (oatmeal or whole-wheat bread,) with any of these:

Vegetables

Replace any of the vegetables (broccoli or mixed green salad) with any of these:

Fruit

Replace any of the fruit (cantaloupe, sliced pineapple, apple) with any of these:

Simple Carbs

Replace the post-workout gummy bears or Genr8 with any of these


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About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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workstrong

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workstrong

Simple and very reasonable tips.

Thanks!

Apr 14, 2012 1:32am | report
irishman2282

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irishman2282

haha working out and eating gummy bears a great saturday!!!

Jun 15, 2012 10:55am | report
axellence

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axellence

Hahaha i know, right

Jun 14, 2013 11:14pm | report
mikeram79

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mikeram79

does anyone know how many gummy bears you eat after your workout?

Jun 30, 2012 1:15pm | report
  • Body Stats
  • ht: 19'11"
  • wt: 239.9 lbs
  • bf: 25.0%
ainokeabrah808

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ainokeabrah808

Jim Stoppani recommends 30 pieces. It's in his 12 week shortcut to size pdf

Jul 3, 2012 1:36am | report
Bulldog803

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Bulldog803

his workout says 30

Oct 16, 2012 7:15pm | report
BeachBoy31

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BeachBoy31

Where does he talk about eating gummy bears in the pdf??

Jun 6, 2013 11:10am | report
axellence

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axellence

Wonka bottle caps are good too. I obviously know LOL

Jun 14, 2013 11:15pm | report
lilnagle32

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lilnagle32

Started this today....hopefully the results are good!!! legooo

Jul 8, 2012 11:39pm | report
cnewman2

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cnewman2

Excellent!

Jim's got a doctorate in exercise physiology and impressive credentials. While there are many "experts" in bodybuilding few have his experience in academic research. I've been lifting for several years and needed to find a new program. The shortcut to size program suits me perfectly. It's comprehensive, well-laid out and evidenced-based.

One thing Jim does a particularly great job of is explaining the nutrition and supplements. He goes beyond the surface and dives into the science. For example, he dives into glycemic load and explains how to utilize this to maximize your nutrition plan. It's very detailed and through, amazing all that is packed into such a few videos.

Great program, I highly recommend it!

Jul 23, 2012 10:19am | report
axellence

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axellence

I agree. Been a vegetarian for 3 years and fat. Never occured to me white potatoes have their time and place....

Jun 14, 2013 11:17pm | report
Thringy

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Thringy

This is awesome! There is nothing better than tips that are simple, easy to follow and at the same time very effective.

Aug 23, 2012 6:20am | report
dcl77

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dcl77

White bread is a no no! Why do you recommend it?

Aug 25, 2012 6:09pm | report
Milincolin22

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Milincolin22

After the workout is the other time to take in simple carbs: this is critical because it starts the whole recovery/muscle growth process. Following a hard workout, your body is severely depleted of glycogen and glucose.

Dec 17, 2012 7:25pm | report
throwdown81

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throwdown81

very well thought out and I am due to start this program on monday.
heres to great results!

Sep 1, 2012 5:42am | report
lotrceltics

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lotrceltics

here here!

Feb 21, 2013 5:52pm | report
10deerslayer12

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10deerslayer12

this is great! thanks!

Sep 11, 2012 7:56pm | report
2adam2

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2adam2

will all these foods help me on my mission go gain mass and weight?

Feb 7, 2013 3:15am | report
Mccombs63

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Mccombs63

How many pixy stixs should I eat?

Feb 16, 2013 4:55am | report
socks799

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socks799

zero.. get sugars from real fruits forget the other crap lol im laughing just thinking about it

Apr 1, 2013 1:14pm | report
alexgoodhind

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alexgoodhind

i believe its 14 small or one giant ...

Aug 6, 2013 5:48pm | report
  • Body Stats
  • ht: 17'2"
  • wt: 206.79 lbs
  • bf: 21.0%
Kincheski

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Kincheski

Hi I have trouble gaining muscle mass because my diet is not very good. How little. I wonder what I do to improve.
Thank you.

Feb 19, 2013 2:17pm | report
Miskondukt

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Miskondukt

Been looking for something like this to cultivate a more preferred diet according to a customized meal plan I received from a BodySpace buddy.

Thanks for the great article! Bookmarked!

Mar 26, 2013 9:59am | report
thatsoccerplayer77

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thatsoccerplayer77

This recommended for someone with the genetics of "skinny", who don't get very big no matter what?? Story of my life..fml

Apr 10, 2013 6:33pm | report
Jkoswima

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Jkoswima

Apparently comments were shut down on the nutrition page so I'll do it here My knowledge of nutrition isn't deep., but my understanding is that high GI foods are just more likely to add fat (other than being consumed post-work out). I don't even like fruit so I find I'm forcing myself to eat a lot of them under this plan rather than something else. I want to gain muscle, but minimize fat gains as much as possible - does it seem excessive then to every day have 4 servings of fruits plus jam, plus a cliff bar with 25g sugar? It seems like this would unecessarily contribute to fat gain, when I could just eat more complex carbs or protein. Or does it even matter?

May 9, 2013 2:55pm | report
Showing 1 - 25 of 43 Comments

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