Shortcut To Size: Phase 1, Week 3, Day 20

Active rest for the body, more knowledge for the mind. Follow the doctor's orders for best results!
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Doctor's Orders: Count Calories

In my Shortcut to Size diet, I don't talk too much about calories. But that does NOT mean that they're not important. However, based on the amount of each macronutrient (protein, carbs, and fat) that I suggest you eat every day, you will consume the proper amount of calories to grow.

Every gram of carbs has approximately four calories, every gram of protein has four calories, and every gram of fat has about nine calories. This calorie differential explains why bodybuilders, even those who are not on a low-fat diet, need to pay attention to calories-per-macronutrient.

To gain muscle, you must consume more calories than you burn each day.
"To gain muscle, you must consume more calories than you burn each day."

To gain muscle, you must consume more calories than you burn each day. Otherwise your body will not expend calories on muscle growth. Shoot for at least 20 calories per pound of bodyweight on days you work out.

When you work out, you burn a good 400-1000 extra calories depending on the workout type, intensity, duration, and your personal body weight. Thus, regardless of whether your goal is to gain muscle or lose fat, you should be eating more on workout days and much less on rest days to prevent fat gain.

Even though you are maximizing muscle growth on the Shortcut to Size program, on rest days your total calorie consumption drops down to about 17 per pound of body weight. After all, you want to gain muscle and minimize fat.

Active Rest

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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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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I just finished workout #3 for this week. Got Legs tomorrow. My only issue is I am not showing any weight loss on the scale at all. Within the first week I lost 4 lbs because of the initial change to a workout program and diet. But since then I am showing I haven't lost 1 lb since then nor has my body fat % changed. Am I doing something wrong in the diet? During week 2 I changed to the the diet part to his 2400 calorie a day plan to maximize weight lost but still nothing, not even body fat % which I thought would at least change a little. My usual body weight is around 200lbs where I hit my plateau. So I have like 22 lbs that should shed off pretty quick just from adding a diet/workout plan from nothing. I don't expect 5-10 lbs loss a week, but I at least figured 1-2 lbs a week. Maybe I should lower my calories some more per day? Or just do some extreme cardio everyday? Idk... I know most people think what do I expect it won't drop miraculously, but I have been following workout, diet, and supplements to a T. And on a regular diet that I do my body will usually drop like 1-2lbs a week. Now I do notice I am getting stronger and muscles getting bigger, which could cause my weight to stay unchanged but then my body fat % should change at least a little, but not that either. Anybody got any helpful tips or advice?

Aug 1, 2013 8:11pm | report

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remember that this is not a cutting progrm but a bulking.

if you want to decrease boy fat you need to drop some calories, decrease the rest time and maybe superset with cardio stuff. but this will decrease your muscle gain

Aug 9, 2013 4:17am | report

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Send me a message with replies

Aug 1, 2013 8:12pm | report
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