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Jim Stoppani's 12-Week Shortcut To Size: Supplementation

Over the next 12 weeks, you’ll be pushing your body hard and fast. You need a supplement stack that can keep pace, so I designed one just for this program!

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

Watch The Video - 10:57


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.

The Stack

Pre-Workout ///

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.

Stoppani Suggestion: Pre JYM
Top Selling Pre-Workout

Post-Workout ///

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.

Stoppani Suggestion: Post JYM
Top Selling Post-Workout

Whey protein ///

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 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

Fish Oil ///

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.*

The Omega-3 fatty acids are essential fats, meaning your body needs to get them in your diet.
Stoppani Suggestion: Optimum Fish Oil
Top Selling Fish oil

Multivitamin ///

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

Conjugated Linoleic Acid (CLA) ///

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

Tough Supp-cisions

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.

Shortcut to Size

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Jim Stoppani


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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease

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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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DSnyder87

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DSnyder87

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.

Apr 3, 2012 1:51pm | report
dusko

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dusko

sure it would be good.

with such a supplement regiment i wouldint have to eat to be adding size. so many powders

Apr 3, 2012 5:49pm | report
sbrooke

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sbrooke

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.

Apr 3, 2012 9:49pm | report
masterfret

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masterfret

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

May 3, 2013 7:21pm | report
Motaba

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Motaba

Anyone know the cost of all these sups combined? Iol....gummie bears after a workout.
Hope he got paid well for this.

Apr 4, 2012 12:05pm | report
bunnybuilder

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bunnybuilder

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.

Apr 4, 2012 2:35pm | report
whaaaaat

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whaaaaat

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.

Apr 5, 2012 1:01am | report
bunnybuilder

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bunnybuilder

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?

Apr 5, 2012 2:08pm | report
longhaired

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longhaired

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!

Apr 19, 2012 2:47pm | report
mystro0

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mystro0

lol, i agree

May 17, 2012 7:40pm | report
JeffreyFlack

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JeffreyFlack

133 dollars

May 27, 2012 8:41am | report
MyZ318

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MyZ318

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

Jul 1, 2012 1:47am | report
affique11

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affique11

about this much $324.04

Jul 14, 2012 1:11am | report
  • Body Stats
  • ht: 25'8"
  • wt: 308.65 lbs
  • bf: 35.0%
1soopaman

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1soopaman

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.

Sep 16, 2012 8:13am | report
stevrob

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stevrob

can i use quickmass instead of Casein Protein like before i go to bed?

Apr 4, 2012 7:49pm | report
bunnybuilder

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bunnybuilder

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.

Apr 5, 2012 2:09pm | report
stevrob

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stevrob

ok cool thanks the only thing is brought 2 tubs of that stupid quickmass about a year ago im just looking for away to use it in my workouts so i dont waste it

Apr 5, 2012 2:41pm | report
Princeps

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Princeps

What about adding soy protein to the workout drink? Jim talks about his post workout "Whey-Casein-Soy Trio": could I use this blend instead? (20g Whey, 10g Casein and 10g Soy)

Apr 6, 2012 9:50am | report
longhaired

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longhaired

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!

Apr 19, 2012 2:49pm | report
joker101

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joker101

This is real science combine these supplements together with a good nutrition you will have a great impressive results, big gains, solid muscles, a whole body strength

Apr 7, 2012 3:24pm | report
schepplerj

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schepplerj

Seems odd that he doesn't mention glutamine. Its one of my personal favorite supplements. Increased HGH production, decreased muscle catabolism, and increased protein synthesis

Apr 7, 2012 8:40pm | report
longhaired

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longhaired

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!

Apr 19, 2012 2:51pm | report
c0dyWoW

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c0dyWoW

sure it would be good.

Apr 10, 2012 7:35pm | report
  • Body Stats
  • ht: 14'3"
  • wt: 172.18 lbs
  • bf: 10.0%
pnichols104

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pnichols104

I thought creatine was supposed to be loaded/cycled. Should I follow the instructions on the box or just take it before/after as shown above?

Apr 11, 2012 6:21am | report
longhaired

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longhaired

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

Apr 19, 2012 2:52pm | report
Showing 1 - 25 of 195 Comments

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