Shortcut To Size: Phase 3, Week 12, Day 84
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. Multi-grain 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% fructose and HFCS is about 55%. 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% of foods that contained HFCS were contaminated with mercury. Bad news!
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.
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I'd like to know the same, I'm about to finish, to weeks to go!
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.
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.
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!
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
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
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?
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????
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!!!
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 :)
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!
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?
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.
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.
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!!