Jim Stoppani's 12-Week Shortcut To Size: Meal Replacements
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.
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):
Replace the post-workout gummy bears or Genr8 with any of these
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Jim Stoppani recommends 30 pieces. It's in his 12 week shortcut to size pdf
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!
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.
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!
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?
Sir can you plan a diet chart for me, Im an Ectomorph and i don't take any sort of supplements these days. I used to but thought that i can lift more weights without supples. I don't eat much of non-veg, i have fish regularly though. I workout 5 days a week. I was gaining some mass recently but then due to family problems had to skip gym for almost a month. Currently i am following your 12 week mass gain program. But need some diet chart with it.
Any suggestions and advice are deeply welcome.