Shortcut To Size: Phase 3, Week 12, Day 84

Active rest for the body, more knowledge for the mind. Follow the doctor's orders for best results!
Back | Main

Doctor's Orders: Learn Label Lingo

Congratulations! If you're here, you've crushed Shortcut to Size. You're bigger, stronger, and ready for more. Because everybody has to eat, I thought I'd leave you with a tip about shopping for food. Watch for deceptive practices (sometimes "low-fat" and "low-sugar" don't mean what you think they do) by reading the fine print closely. Know the differences between the types of carbohydrates listed on panels, and keep in mind that not every calorie is created equal. Do the math. Pay attention to the number of servings per package, as well as the breakdown of macronutrients, and how the nutritional information adds up. Get the label lingo down!

Be wary of the following terms on food packages:

Hydrogenated: If you see the word hydrogenated or partially hydrogenated followed by any kind of oil or fat, there is trans fat in that product. Even if the nutrition label lists 0 grams of trans fat, as long as the amount is less than 0.5 grams per serving, the company can list 0 grams on the label, even if it only has 0.499999 grams.

Maltodextrin: This complex carb is actually very fast digesting. It's basically a bunch of dextrose molecules bound together. It gets taken up by the body about as fast as pure dextrose! That's great for after workouts, but if you are buying something with maltodextrin that claims to be low in sugar or zero sugar, you might as well be eating sugar! This food is not a good choice, unless eaten after a workout.

Multigrain: Many people grab multigrain products thinking that they're whole grain and therefore slow-digesting. Wrong. Multigrain does not imply whole-grain. It just means there is more than one type of grain. So it could have processed white flour as the main ingredient along with any other grain they decide to throw in there—which usually ends up being corn.

High fructose corn syrup: Do I even need to explain this one? I will, just in case the corn refiner association's despicable ads had you wondering. It's true that regular sugar is about 50 percent fructose, and HFCS is about 55 percent. Not much difference, right? Wrong! Fructose is the problem, as I have explained elsewhere. So increasing it even slightly is a bad idea. Another problem with HFCS is the fact that the chemical processing steps they use sometimes leach mercury into the HFCS. One study reported that 50 percent of foods that contained HFCS were contaminated with mercury. Bad news!

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

Back | Main

Recommended For You

Recover At Work: What To Eat At Your Desk

It's great that you work out before you get to work. But don't sell yourself short by ignoring your nutrition. Recover your muscles while you make your living!

The Benefits Of Post-Workout Carbohydrates

For many people, post-workout recovery includes a dose of fast-acting carbohydrates. But do you really need carbs as part of your post-workout meal for optimal gains?

6 Ways To Banish Muscle Soreness

Delayed onset muscle soreness is a major threat to strength training and recovery. Use these methods to defeat DOMS and conquer intense workouts!

Related Articles

About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
9.3

Out of 10
Excellent
56 Ratings

30

Comments

Showing 1 - 25 of 30 Comments

(5 characters minimum)

      • notify me when users reply to my comment
danishballer

Rep Power: 0

  • rep this user
danishballer

so what do i do now? find another program, or start this one over?

Jun 23, 2012 1:29am | report
 
Bigato

Rep Power: 0

  • rep this user
Bigato

Great!
I'd like to know the same, I'm about to finish, to weeks to go!

Jun 25, 2012 2:02pm | report
tuhsteh

Rep Power: 0

  • rep this user
tuhsteh

i used the Find A Plan tool on the bodyspace main page or wherever it is to get another one. Since this one is a bulk, i'm doing a cut next, but it's up to you.

Aug 12, 2012 7:22pm | report
wferreira71

Rep Power: 0

  • rep this user
wferreira71

Up to you. You can re-start or find another one. I've never repeated one, but tried new ones. Trainers have different techniques and hits all the time. Cheers.

Aug 31, 2012 9:09pm | report
Spawn8214

Rep Power: 0

  • rep this user
Spawn8214

A good one to do after this one is Kris Gethin's 12 Week Hardcore Trainer. You can cycle these back and forth as they are different workout styles and will mix it up for your body. You will also help shed off any fat you put on from consuming excess calories!

Jan 15, 2013 11:16pm | report
Spawn8214

Rep Power: 0

  • rep this user
Spawn8214

Here is a list of what I plan to do for this next year. You may find it helpful :) (I will be taking 1 week from lifting and HIIT style cardio and doing moderate cardio for that week after months 3, 6, 10, and 12)

Months 1-3: Jim Stoppani's Shortcut to Size
Months 4-6: Kris Gethin's 12 Week Hardcore Trainer
Month 7: Kris Gethin's DTP Trainer
Months 8-10: Jim Stoppani's Shortcut to Size
Months 11-12: Dorian Yates Blood n Guts

Links:
Kris Gethin 12 Week Hardcore Trainer : http://goo.gl/23g5c
Jim Stoppani's Shortcut to Size : http://goo.gl/XIDmi
Kris Gethin's DTP Trainer : http://goo.gl/cd18V
Dorian Yates Blood n Guts : http://goo.gl/Yt9DB

Jan 15, 2013 11:21pm | report
ramzibeik

Rep Power: 0

  • rep this user
ramzibeik

is it possible to do phase 4??

Jun 26, 2012 5:31am | report
 
fitnessforever1

Rep Power: 0

  • rep this user
fitnessforever1

Yeah wouldn't phase 4 be just the same as the last three? If I do recall from his video on microcycles you just repeat right?

Mar 18, 2013 7:40pm | report
jjplayer88

Rep Power: 0

  • rep this user
jjplayer88

how was your results so far or at completion

Jul 16, 2012 11:08pm | report
 
tuhsteh

Rep Power: 0

  • rep this user
tuhsteh

i think i gained about 24 pounds by this, the last day. Haven't done final measurements yet, but i think i picked up 16 pounds of muscle from that, based on body fat percent values. How about you?

Aug 12, 2012 7:23pm | report
Metalpoptart

Rep Power: 0

  • rep this user
Metalpoptart

im about to finish this program and am also wondering what to do when im all done? i was looking at Kris' program next but i dont know if i should take a week off for total recovery or just jump into the next thing????

Jul 25, 2012 1:15pm | report
 
tuhsteh

Rep Power: 0

  • rep this user
tuhsteh

i'm not sure about waiting. Your body will tell you though! i'm jumping right into Kris' plan to shock my body and get a good start right away.

Aug 12, 2012 7:25pm | report
myfinger

Rep Power: 0

  • rep this user
myfinger

the warm-up sets is for all body parts ? chest ? back ? shoulders ? triceps ? or just for the muscle i will workout ?? thanks...

Aug 6, 2012 4:23pm | report
 
samshovak

Rep Power: 0

  • rep this user
samshovak

hey everyone how was the results at the end of this program?? do u recommend it??

thnx

Aug 7, 2012 4:42am | report
 
ADZG

Rep Power: 0

  • rep this user
ADZG

Hi Jim Stoppani and any one else whom tackled this program. Firstly, I've never recommended a program to anyone from a website before but based on the results and the constant questions at the gym "what do you do for this", "how much of this should I eat" I just send them straight here to check it out. Great gains and with Summer time being 4mths away (AUS) I will now focus on a more "get ripped" program. I do enjoy Kris Gethins Hardcore 12 week program which is probably another one I would recommend to fellow bodybuilding.com collegues and anyone looking for another program after this. Thanks Jim again been a fan of yours for years. Good Luck and remember diet is everything!!!

Aug 18, 2012 11:56pm | report
 
lusitha

Rep Power: 0

  • rep this user
lusitha

Actually this is a really good workout plan. I gained some muscles even without using any supplements and proper nutrition. but I lifted heavy weights. So thanks Doc. you are the best.

next I'm gonna start Kris's hard core workout plan...... cheers builders :)

Sep 27, 2012 11:59am | report
 
Piper1

Rep Power: 0

  • rep this user
Piper1

I finished all 12 weeks today. I did week 1 twice, and had a week off in the middle because I had a cold. This program is good stuff! People who didnt even know i was working out noticed I look bigger. Unfortunately, I didn't lose inches off the waistline, but I wasn't exactly following the nutrition part like I should. But with bulkier shoulders and chest, my waist sorta looks smaller. Thanks Jim!

Sep 28, 2012 7:29pm | report
 
kiwiboy85

Rep Power: 0

  • rep this user
kiwiboy85

Just finished last workout. Great strength gains. I went leaner on the food and dropped my BF from 18 down to 13. Lost 3 kilos of fat and put on 1.5 kilos of muscle. But I look like more muscle because its leaner. Will update photo soon. Thanks Jim great programme. Has anyone done mike O'Herns power bodybuilding programme?

Sep 28, 2012 10:23pm | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 182.16 lbs
  • bf: 13.0%
bigwill1978

Rep Power: 0

  • rep this user
bigwill1978

Great Workout program. Completed it last week and had great gains in strength. I will definitely use this program in the future.

Oct 14, 2012 8:11am | report
 
rcclaffe

Rep Power: 0

  • rep this user
rcclaffe

FINISHED!!! very satisified with results. It took me about 16 weeks as I had the flu in week 6, then restarted phase 2. I stuck close to the program. Because each week, and phase, the weight increased enough that it was a challenge, yet I was not afraid of injury, I was able to push myself further than I thought I could, I made it, no injury and nowl I have a better foundation to grow upon. And I have some nice benchmarks of what I can do, to take it further still. Next, take 2 weeks off doing only light exercise to rest up and prepare for bigger challenges, like Chris Gethin.'s DTP.

Jan 4, 2013 9:07am | report
 
drozzz

Rep Power: 0

  • rep this user
drozzz

Hi guys, would I be able to use this program for cutting. If i were to eat leaner and incorporate 20 mins cardio in the morning and 20 mins cardio post weight training?

Jan 12, 2013 2:32am | report
 
arjuna88

Rep Power: 0

  • rep this user
arjuna88

http://www.bodybuilding.com/fun/six-week-shred-torch-fat-with-hiit-100s.html

This seems like a better cutting program. I'm going to alternate between Shortcut to Size and 6-Week shred bulking with one and cutting with the other.

Feb 13, 2013 3:00pm | report
jasonjones95

Rep Power: 10

  • rep this user
jasonjones95

Great plan, started this with a buddy just before Christmas and we have no regrets! It's hard and you need to push yourself but we both achieved gains of a stone roughly (13-14 pounds each). Diet plays a major factor as I realized whilst I was ill for about a week. Would highly recommend this plan. Thanks Jim!!

Mar 2, 2013 3:03pm | report
 
michaelsdk

Rep Power: 0

  • rep this user
michaelsdk

When you finished jim's program, do your abs get ripped?

Mar 23, 2013 1:12pm | report
 
Ricky_Rick

Rep Power: 0

  • rep this user
Ricky_Rick

DONE! :D

May 7, 2013 12:57am | report
 
Showing 1 - 25 of 30 Comments

Featured Product