Jim Stoppani's 12-Week Shortcut To Size: Nutrition

My understanding is that you don't really need to eat that much to build muscle-mass... It just makes it more certain that you will because you will almost certainly be consuming anough protein thorughout the day, and will always have some digesting in your stomach. I eat about 350 Calories less than what he recommends on non-workout and workout days.

I can say right off the bat that the suggested protein intake is way too much (more than necessary). Studies have shown that gains max out at 2 grams PER KILOGRAM of body weight. These studies are the sort that NCSA bases its personal training and strength conditioning textbooks off of. I challenge Jim Stoppani to correct me, since he's endorsing this prescription.

You seem really proud that you know something that Jim doesn't. Who cares?

You seem really proud that you know something that Jim doesn't. Who cares?

i love the 140lb guy chiming in that the suggested protein intake is way too much. keep taking what the text books tell ya buddy!

According to American heart and American dietetic association, Protein consumption for "normal people" is 10-15% of total daily kilocalories ~0.80 g protein/kg body weight per day, more advanced athletes it's 1.2 to 1.7 g protein/kg body weight per day. That's "text book". It's also crap. Why? Bc you cannot give everyone the same amount of protein and expect them to be fine. Example, athlete weighing in at 150lbs in shape and athlete weighing in at 250lbs in shape. These averages for protein intake will not suffice.

NP
B.S. in Exercise and Sport Science
Certified Fitness Trainer

Sure you can. its all about getting those nutrients. how you get them doesnt matter.

My guess is he doesn't recommend it because the average person would have a breakdown from the repetition. Give it 3 weeks, you'll begin to look forward to every meal regardless of if it's your usual or not.

Yes you could. He recommends (I believe) to change it so that you are not bored with the food by day 8 and fall of the beaten path.

The main reason you don't want to eat the same thing everyday is because your body will acclimate to your diet just like it does to your workouts. You can't expect to go to the gym and do the exact same thing everyday and expect continuous results eventually you'll stop making progress. Open the e book their is a good guide that tells you what you can substitute foods for.

also you get different aminos from different protein sources and a variety of sources leads to a more ehalthy well rounded diet

I make a meal plan that has a variety of protein sources, carb sources, and fat sources for my 7 meals. I then eat those same meals everyday, but switch when I eat which meal in the beginning (meal 1, 2, 3 one day; then meal 2, 1, 3, etc.). My last two meals after my post workout shake are always the same though (lean beef, broccoli, and peanut butter | Casein and olive oil).

I like this better because then I always know exactly what groceries to buy, exactly how much to budget for, and I can cook and prep an entire weeks worth of meals easily and quickly. I couldn't imagine trying to cook a weeks worth of meals at once using completely different meals each day... let alone grocery shopping and budgeting for that.

Total body weight

I have the same question. For me it's a 500 calorie difference (185 lbs versus 210 lbs) so really does seem to matter.

Yes, lean mass.

Total body weight. You're putting a lot more calories in, but you're gaining more muscle.

enough with the bro science please

If you feel it's too high and you should use your LBM, then use your LBM and track your progress. If you make gains, then all is well.

But, if you don't make any gains, then use your TBM and track.

I did this when I started getting into fitness and nutrition and found that for me, using my TBM is the way to go.

Do you know what glycogen is? It's carbohydrates... Did you know your body taps into your glycogen stores for it's preferred source of energy during training? That's kind of why your glycogen stores get depleted... because your body uses it... for energy...

So tell me again how your body doesn't use carbohydrates as a source of energy?

Do you know the role carbs play over your insulin and the fact that 100% whole wheat doesn't drastically spike your insulin, thus meaning it's a slower digesting carbohydrate?

Maybe you should research more and become educated on the very basics of nutrition before making such drastic claims which could have poor influence on beginners.

And humans in general get fat because it's hard for us to control our portion sizes and bad habits like soda and potato chips...

Try again with your lean mass.