Jim Stoppani's 12-Week Shortcut To Size: Supplementation
Supplements are a critical component of the Shortcut to Size Program, because they really help you maximize muscle size and strength gains. Can you make gains without supplements? Yeah, you can make decent gains, but you can't really maximize your results.
I chose these supplements as a way to enhance your performance during the workouts and then boost your recovery, growth and strength gains.
Jim Stoppani's 12-Week Shortcut To Size: Promo
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The Science: 'Sup?
There's a lot of confusion and misconception about the safety and effectiveness of supplements.
Some so-called experts suggest that certain supplements (like creatine) increase the risk of muscle cramps and can even damage your liver. But studies suggest that with long-term use, creatine is both safe and very effective.* Additional studies back up the safety and efficacy of whey protein, casein protein, betaine, beta-alanine-all ingredients I include in this program.
Pre-Workout* (30-45 minutes before)
Whey Protein: 10-20 grams (30 min. before)
Casein Protein: 10-20 grams(30 min. before)
*Pre-Workout should supply at least:
BCAAs: 5 grams
Creatine: 1.5-5 grams
Beta-alanine: 1.5-3 grams
Betaine: 1.5-2 grams
After Workout (within 30 minutes)
Whey Protein: 20-40 grams
Casein Protein: 10-20 grams
*Post-Workout should supply at least:
BCAAs: 5 grams
Glutamine: 3 grams
Creatine: 1.5-5 grams
Beta-alanine: 1.5-3 grams
Betaine: 1-3 grams
Carnitine: 1-2 grams
Fast-digesting Carbs: 20-60 grams
A good pre-workout supplement will cover your bases with quality nitric oxide (NO) boosters, branched-chain amino acids (BCAAs), creatine, beta-alanine, and betaine, not to mention stimulants like caffeine to amp up your focus and training intensity, boost muscle strength and endurance, enhance muscle pumps, and promote muscle growth. Look for products that provide science-backed NO boosters, such as citrulline malate and nitrates from beet extract, at least 5 grams of BCAAs, 1.5 grams of creatine hydrochloride or 5 grams of other forms of creatine (i.e., creatine monohydrate), at least 1.5 grams of beta-alanine, and about 1.5 grams of betaine.
For stimulants, your best and safest bet is caffeine. It's one of the most studied sports nutrition supplements on the market and frequently shown to improve athletic performance. Not only does clinical research show that caffeine is very safe, but that it even may enhance overall health. For performance benefits, you need a minimum of 200 mg of caffeine before workouts to be effective. A pre-workout product that also provides other ingredients such as tyrosine, alpha-glyceryl phosphoryl choline, and huperzine A adds to the benefits.
A solid post-workout product will provide you with proper doses of BCAAs, creatine, beta-alanine, betaine, carnitine, glutamine, and fast-digesting carbs. Look for products that deliver at least 5 grams of BCAAs, at least 1.5 grams of creatine hydrochloride (or, alternatively, 5 grams of creatine monohydrate), at least 1.5 grams of beta-alanine, at least 1-2 grams of carnitine, 3-5 grams of glutamine, and about 1.5 grams of betaine.
A good post-workout blend should also provide about 20-60 grams of fast-digesting carbs to help replenish muscle glycogen and shuttle nutrients to your muscles. Ideally, the carbohydrates should be separate from the other ingredients so that you can adjust your carb intake as needed for your body size and goals.
This milk protein has been suggested in research studies to enhance muscle growth and strength gains, specifically when taken around workouts.* Whey is one of the more critical and versatile supplements in this program.
One of the main reasons why whey protein is so effective for muscle growth is that it's one of the fastest-digesting protein. Speed is important, especially around workouts, because you want to get the amino acids from that protein source to your muscles as fast as possible.
Stoppani Suggestion: Dymatize Iso-100
Top Selling Whey Protein
Casein is another milk protein that also enhances muscle growth.* Unlike whey, casein is a very slow-digesting protein, providing your muscles with a slow and steady source of amino acids. This helps decrease muscle breakdown, which is also important for muscle recovery and repair.*
Research suggests that when you combine whey (the fast-digesting) with casein (the slow-digesting) it enhances muscle growth better than just taking one by itself.
Stoppani Suggestion: Dymatize Elite
Top Selling Casein Protein
It's an important source of the critical Omega-3 fatty acids, which research suggests helps enhance fat loss, but now also suggests it's important for muscle growth, as well as supporting numerous health benefits.*
Being short on any of these micronutrients can actually inhibit your ability to make muscle and strength gains; so they are critical to take. Research shows that athletes, and those who train intensely, tend to be low in critical vitamins and minerals.
By taking a multivitamin, you ensure that you get adequate levels of these micronutrients, which is actually going to help support your ability to gain muscle and increase muscle strength.*
Stoppani Suggestion: Muscle Pharm Armor V
Top Selling Multivitamin
This fatty acid found in natural meat and dairy products may help incinerate body fat while supporting muscle mass and strength.* It's great for promoting healthy body composition and can be considered both a fat burner AND mass builder support.*
If you're not taking CLA already, now is the perfect time to start — for maximum benefit, you need to take CLA for at least 12 weeks. Look for cis-9, tran-11 and/or tran-10, or cis-12 on the label.
Stoppani Suggestion: MRM CLA
Top Selling CLA
I've given you a big laundry list of supplements to take. Some guys prefer to buy supplements individually, then mix them on their own. If that seems like too much for you, there are a lot of other options. Most pre-workout supplements actually combine creatine, beta-alanine, BCAAs, and betaine. If you can find a supplement like that, such as Pre JYM, that has my recommended ingredients in the right amounts, then by all means, use that option. The same can be said for post-workout blends like Post JYM.
For many beginners, this may seem like a lot of supplements to take, but trust me—I've given you a solid foundation of what to take to see great results from the Shortcut to Size program. These supplements can't replace your nutrition and hard work, but they can augment your results.
Eager to start lifting? Be sure to watch all the other episodes before starting the trainer! If you've checked out the other overview pages already, then let's hit the gym.
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Even though O.N. Hydro Builder says to take it post workout, would that be ok to take pre AND post workout? It has 5g creatine, 30g protein (whey and casein), 2.5g betaine...Just to cut back on the separate supplements I'd need to buy.
sure it would be good.
with such a supplement regiment i wouldint have to eat to be adding size. so many powders
I like the idea of taking the Hydro builder to cut down on the separate supps you need to take before and during the workout.
I have been taking BB.com label "Build XS" as my pre/intra workout. It has creatine, glutamine, beta alanine, taurine (no protein, I take that right at the end)
Wish it had a dose of BCAAs in it too.
its a good idea and certainly cheaper the only problem with that is that your not always gonna get the same amount of creatine or betaine because those powders will sink to the bottom of the container so it wont be an exact dose everytime and with it being a blended protein you may not get as much whey isolate as needed when the workout is complete
I'm guessing at least $300 a month.
I giggled about the gummie bears as well. Just imagining everyone following this and packing 30 gummie bears in their gym bag to take right after they finish working out cracks me up.
In one of kris gethin videos, he had pixie stix right after a workout. At that time I was like WTF? But once explained, I was like Oh that makes sense. I bought sweet tarts, they have 1/2 the sugar in one serving than gummy bears.
but isn't the sugar content the point of taking the gummy bears in the first place? So why go with something that has half the sugar if you are truly trying to follow this bro-science to a T?
i think it is better to have the pixi sticks or nerds. from the labels i have read, these have almost all to all dextrose as opposed to gummi bears which also contain regular sugar. still all good!
I added them up. Basd on the bb.com reccommendations (i don't think there Jim's. He never even mentions NO or CLA in the vid) it's around $300. Then I researched the quality, less expensive without the name-bran version of the supps and it's about $180.
Note: I kept some because they are quality and reasonably priced
It's not that expensive. As he stated, you don't have to buy everything separately. ON Platinum Hydrobuilder contains just about everything that he suggests except NO, fish oil, cla, and multivitamins. You can stack it preworkout with Cellucor C-4 Extreme to get even more of what he suggests plus the NO.
I honestly wouldn't waste your money on a casien protein. There are so many options if you are really concerned with having something slow digesting before bed. Fat free yogurt, cottage cheese, or even mixing some whey with milk.
yea that works, in a new article they put up it talks about how it is cheaper to mix in soy. they all will absorb differently also giving you different protein amounts at different times which is always a plus!
yea i thought that was weird too. I have some glutatime that i have laying around that i put in every now and then. maybe it's because the iso whey that he uses has on the order of ~15g of glutamine and precursors. that is why it is a little more expensive. it also has a sweet amino acid blend!
you don't have to load it, certain types (like concret) don't need to be loaded because it is considered HCL creatine. there are a couple different types if you look in to the different sections on the creatine page. But some are more potent and absorb better than others, leaving loading unnecessary