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Jim Stoppani's 12-Week Shortcut To Size: Meal Replacements
SHAREThe 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):
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Greek Yogurt
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Low-Fat or Reduced-Fat Cheeses
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Plain Low-Fat Yogurt
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Low-Fat or Reduced-Fat Milk
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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Wonka Pixy Stix
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Wonka Bottle Caps
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White Bread
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Angel Food Cake
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Sorbet
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- ht: 5'7"
- wt: 180 lbs
- bf: 16.5%
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- wt: 251.8 lbs
- bf: 20.0%
ainokeabrah808
Jim Stoppani recommends 30 pieces. It's in his 12 week shortcut to size pdf
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- ht: 5'10"
- wt: 161 lbs
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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!
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- ht: 6'4"
- wt: 205 lbs
Thringy
This is awesome! There is nothing better than tips that are simple, easy to follow and at the same time very effective.
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- ht: 5'8"
- wt: 143 lbs
- bf: 12.0%
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- ht: 6'0"
- wt: 180 lbs
- bf: 15.0%
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.
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- ht: 5'11"
- wt: 180 lbs
- bf: 8.0%
throwdown81
very well thought out and I am due to start this program on monday.
heres to great results!
- Body Stats
- ht: 6'0"
- wt: 202.4 lbs
- bf: 20.0%
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- wt: 184 lbs
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- ht: 5'7"
- wt: 130 lbs
- bf: 6.0%
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- ht: 5'8"
- wt: 140.8 lbs
- bf: 10.0%
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- ht: 5'10"
- wt: 170 lbs
- bf: 15.0%
socks799
zero.. get sugars from real fruits forget the other crap lol im laughing just thinking about it
- Body Stats
- ht: 6'4"
- wt: 185 lbs
- bf: 10.0%
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.
- Body Stats
- ht: 5'7"
- wt: 147.4 lbs
- bf: 5.0%
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!
- Body Stats
- ht: 5'10"
- wt: 159 lbs
- bf: 12.0%
thatsoccerplayer77
This recommended for someone with the genetics of "skinny", who don't get very big no matter what?? Story of my life..fml
- Body Stats
- ht: 5'7"
- wt: 150 lbs
Jkoswima
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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?
tjkomal
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.
- Body Stats
- ht: 5'8"
- wt: 144 lbs
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