Shortcut To Size: Phase 1, Week 2, Day 10
Doctor's Orders: Plenty of Protein
I recommend you take in at least one gram of protein per pound of bodyweight each day, and even up to almost 2g per pound on workout days. Protein needs for individual trainees may vary, but this minimum ensures sufficient amounts with which to build muscle. If your bodyweight is low or if your caloric requirements for maintenance are high, then you may need even more protein than athletes of comparable size.
There is a lot of debate in the science community about whether consuming very high amounts of protein - around the 2 gram per pound mark - will result in more muscle growth. While most research suggests that you don't need more than 1 gram per pound, I still argue that those who train very intensely do need more protein.
None of the research on weight-trained subjects and protein intake involves the type of intense training that you find in a program like Shortcut to Size. When individuals who train at that level of intensity consume very high amounts of protein, they see great results as far as muscle growth and strength gains. I've seen it; my clients have seen it.
This is when I, as a scientist, step back from the lab and prefer to use recommendations based on everything I've seen in the gym. Eat your protein, kids!
Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.
Get Your Daily Meal Plan Here!
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I created an "unofficial" group on facebook intended for people doing the "Jim Stoppani's Shortcut to Size" program, through bodybuilding.com. Here you can interact with other members, post nutrition tips and ideas to make the daily meals easier to commit to and also post progress pictures to motivate other members and yourself!
Yo,man I submit the application to join the group on facebook,good idea man,sometimes I have cuestions and nobody to talk to,good one man...
Great program. I started 10 days ago and can already tell it's going to be more than what is described. Jim is a great guy, too. Follow hime on Twitter and he'll answer all your questions personally!
I just did my 30 minute run and I am getting slower.
I also gained a lot of weight (fat). According to the nutrition plan I have to eat a little bit more than 3000 kcal a day. I' ve never ate that much before.
Before starting I was able to see my abs - the are gone...
I' ll stop eating things like a peanut butter sandwich that can't be right.
Jim your workouts have proved wonders for me, 2 weeks in 6 works out im standing at around 170 at the beginning of each day but my arms have more of a muscle type structure and it is clearly visble. I can feel ive trimmed some fat in a lot of areas. Proper Diet, Rest, Exercise and your program are the way to go
Hi Dr Jim, I was just thingking I i could adjust your 12 Week Shortcut to Size program in such a way that it fits into 60 days or less. Can I turn it into a 3 day split instead of a 4 day split? I can only have consistent training during the summer and tht's 61 days. Thanks in advance doc.
I just started this program fully two days ago. All i can say is wow. Before this workout i had taken around 4 months off the gym but still maintained a fair amount of muscle... But thanks to Jim for this incredible workout routine and nutrition.... And who can forget about muscle memory, i hae already put back on 6-7 solid lbs in just 6 days because of getting back to a solid routine and dieting. Thanks Jim! I hope one day to lift with you... Light Weight Baby!
Week and 2 days in the books. I like to use my rest days to do Negatives. Wednesday I do Chest and Tri's and Saturday's I do Negative Back and Bi's. Plus keeping with the Cardio acceleration between sets. And then a good Rest on sunday to recover. Love what I'm feeling..