Shortcut to Shred E-book Revised 9-9-2015

8/20/2019 Shortcut to Shred E-book Revised 9-9-2015

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WORKOUT PROGRAMCardio acceleration is critical to Shortcut to Shred. It will re upyour fat-burning furnace like nothing else. Cardio accelerationis a technique that combines high-intensity cardio andresistance training into one fast-paced workout. Insteadof resting between your lifts, you will do cardio between

every single set. Simply put, you’ll lift one set of a prescribedexercise, such as bench press, and then immediately follow itwith one minute of cardio.

Cardio e ectively replaces your rest periods. Now, I don’tmean you have to rack the barbell, run across the gym, and

jump on a treadmill or stationary bike. Your cardio accelerationexercises can be as simple as running in place next to thebench. You can also jump rope, perform dumbbell cleans,step-ups, or any combination of full-body exercises. Whateveryou do, the point is to move for an entire minute.

Between each set, you’ll do one minute of a cardio acceleration

exercise. If you’re new to tness and nd that one minute istoo long, you can reduce the time to 30 seconds, or go at aslower pace. The goal is to gradually increase the time youspend doing high-intensity cardio. You want to keep eachcardio acceleration minute as intense and demanding aspossible.

CARDIO ACCELERATION OPTIONSKB SwingGoblet SquatSquat JumpBox JumpDB Step-upBB Step-upSprintsRunning in PlaceMedicine Ball SlamDumbbell LungeLunge JumpsSide-to-Side Box Shu eSledgehammer SwingBattling RopesRocket JumpLateral BoundLateral Box JumpSide Standing Long JumpMountain ClimberJump Rope

Knee Tuck JumpDiagonal BoundTire FlipSkipping (in place)

EllipticalDB CleanSmith Machine CleanStep-up with Knee Raise

SHORTCUT TO SHREDWORKOUT PROGRAM

PHASE 1: WEEK 1 WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)

EXERCISE SETS REPSBench Press 4 9-11Incline Dumbbell Press 3 9-11Decline Smith Machine Press 3 9-11Dips 4 9-11Close-Grip Bench Press 4 9-11Cable Crunch 3 9-11Smith Machine Hip Thrust 3 9-11

WORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-J

EXERCISE SETS REPSBarbell Shoulder Press 4 9-11Alternating Dumbbell

Shoulder Press (Standing) 3 9-11Smith Machine One-Arm

Upright Row 3 9-11Squat 4 9-11Deadlift 3 9-11Walking Lunge 3 9-11Standing Calf Raise 3 9-11Seated Calf Raise 3 9-11




WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)

EXERCISE SETS REPSBarbell Bent Over Row 4 9-11Dumbbell Bent-Over Row 3 9-11Seated Cable Row 3 9-11Barbell Shrug 4 9-11Barbell Curl 3 9-11Barbell or EZ-Bar Preacher Curl 3 9-11Reverse-Grip Barbell Curl 3 9-11Barbell Wrist Curl 3 9-11

WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)

EXERCISE SETS REPSIncline Dumbbell Flye 3 12-15Dumbbell Flye 3 12-15Cable Crossover 3 12-15Triceps Pressdown 3 12-15Overhead Dumbbell Extension 3 12-15Cable Lying Triceps Extension 3 12-15Crunch 3 12-15Standing Oblique Cable Crunch 3 12-15

WORKOUT 5: SHOULDERS, LEGS, CALVES

EXERCISE SETS REPSDumbbell Lateral Raise 3 12-15Barbell Front Raise 3 12-15Dumbbell Bent-Over Lateral Raise 3 12-15Leg Extension 4 12-15Leg Curl 4 12-15Seated Calf Raise 3 12-15Donkey or Leg Press Calf Raise 3 12-15

WORKOUT 6: BACK, TRAPS, BICEPS

EXERCISE SETS REPSLat Pulldown 3 12-15Reverse-Grip Pulldown 3 12-15

Straight-Arm Pulldown 3 12-15Smith Machine

Behind-the-Back Shrug 4 12-15Incline Dumbbell Curl 3 12-15

High Cable Curl 3 12-15Rope Cable Curl 3 12-15Dumbbell Reverse Wrist Curl 3 12-15

PHASE 1: WEEK 2

WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)

EXERCISE SETS REPSBench Press 4 6-8

Incline Dumbbell Press 3 6-8Decline Smith Machine Press 3 6-8Dips 4 6-8Close-Grip Bench Press 4 6-8Cable Crunch 3 7-8Smith Machine Hip Thrust 3 7-8


EXERCISE SETS REPSBarbell Shoulder Press 4 6-8Alternating Dumbbell

Shoulder Press (Standing) 3 6-8Smith Machine

One-Arm Upright Row 3 6-8Squat 4 6-8Deadlift 3 6-8Walking Lunge 3 6-8Standing Calf Raise 3 7-8Seated Calf Raise 3 7-8


EXERCISE SETS REPSBarbell Bent Over Row 4 6-8Dumbbell Bent-Over Row 3 6-8




PHASE 1: WEEK 3


EXERCISE SETS REPSBench Press 4 2-5Incline Dumbbell Press 3 2-5Decline Smith Machine Press 3 2-5Dips 4 2-5Close-Grip Bench Press 4 2-5Cable Crunch 3 5-6Smith Machine Hip Thrust 3 5-6


EXERCISE SETS REPSBarbell Shoulder Press 4 2-5

Alternating DumbbellShoulder Press (Standing) 3 2-5

Smith MachineOne-Arm Upright Row 3 4-5

Squat 4 2-5Deadlift 3 2-5Walking Lunge 3 4-5Standing Calf Raise 3 5-6Seated Calf Raise 3 5-6


EXERCISE SETS REPSBarbell Bent Over Row 4 2-5Dumbbell Bent-Over Row 3 2-5Seated Cable Row 3 2-5Barbell Shrug 4 2-5Barbell Curl 3 2-5Barbell or EZ-Bar Preacher Curl 3 4-5Reverse-Grip Barbell Curl 3 4-5Barbell Wrist Curl 3 4-5


EXERCISE SETS REPSIncline Dumbbell Flye 3 21-30

Seated Cable Row 3 6-8Barbell Shrug 4 6-8Barbell Curl 3 6-8Barbell or EZ-Bar Preacher Curl 3 6-8Reverse-Grip Barbell Curl 3 6-8Barbell Wrist Curl 3 6-8


EXERCISE SETS REPSIncline Dumbbell Flye 3 16-20Dumbbell Flye 3 16-20Cable Crossover 3 16-20Triceps Pressdown 3 16-20Overhead Dumbbell Extension 3 16-20Cable Lying Triceps Extension 3 16-20

Crunch 3 16-20Standing Oblique Cable Crunch 3 16-20


EXERCISE SETS REPSDumbbell Lateral Raise 3 16-20Barbell Front Raise 3 16-20Dumbbell Bent-Over Lateral Raise 3 16-20Leg Extension 4 16-20Leg Curl 4 16-20Seated Calf Raise 3 16-20Donkey or Leg Press Calf Raise 3 16-20


EXERCISE SETS REPSLat Pulldown 3 16-20Reverse-Grip Pulldown 3 16-20Straight-Arm Pulldown 3 16-20Smith Machine

Behind-the-Back Shrug 4 16-20Incline Dumbbell Curl 3 16-20High Cable Curl 3 16-20Rope Cable Curl 3 16-20Dumbbell Reverse Wrist Curl 3 16-20




by 20-30 percent and lift until you reach muscle failure again.You are now done with the set and ready to move to the nextexercise.


EXERCISE SETS REPS

Bench Press 4* 9-11Incline Bench Press 3* 9-11Decline Dumbbell Press 3* 9-11Dips 4* 9-11Close-Grip Bench Press 4* 9-11Smith Machine Crunch 3* 9-11Hanging Leg Raise 3* 9-11

*On the last set do a cardio accelerated rest-pause dropset


EXERCISE SETS REPSBarbell Shoulder Press 4* 9-11Dumbbell Shoulder Press (Seated) 3* 9-11Dumbbell Upright Row 3* 9-11Squat 4* 9-11Deadlift 3* 9-11Leg Press 3* 9-11Standing Calf Raise 3* 9-11Seated Calf Raise 3* 9-11



EXERCISE SETS REPSBarbell Bent Over Row 4* 9-11Incline Dumbbell Row 3* 9-11Seated Cable Row 3* 9-11Barbell Shrug 4* 9-11Barbell Curl 3* 9-11Seated Barbell Curl 3* 9-11Reverse-Grip Barbell or EZ-Bar Curl 3* 9-11Behind-The-Back Wrist Curl 3* 9-11


Dumbbell Flye 3 21-30Cable Crossover 3 21-30Triceps Pressdown 3 21-30Overhead Dumbbell Extension 3 21-30Cable Lying Triceps Extension 3 21-30Crunch 3 21-30

Standing Oblique Cable Crunch 3 21-30


EXERCISE SETS REPSDumbbell Lateral Raise 3 21-30Barbell Front Raise 3 21-30Dumbbell Bent-Over Lateral Raise 3 21-30Leg Extension 4 21-30Leg Curl 4 21-30

Seated Calf Raise 3 21-30Donkey or Leg Press Calf Raise 3 21-30


EXERCISE SETS REPSLat Pulldown 3 21-30Reverse-Grip Pulldown 3 21-30Straight-Arm Pulldown 3 21-30Smith Machine

Behind-the-Back Shrug 4 21-30Incline Dumbbell Curl 3 21-30High Cable Curl 3 21-30Rope Cable Curl 3 21-30Dumbbell Reverse Wrist Curl 3 21-30

PHASE 2: WEEK 4If you’re feeling really good and want to make the Shortcut toShred sessions even more intense, start performing a “cardioaccelerated rest-pause dropset” on the last set of each major

exercise. The technique is as brutal as it sounds, believe me.

Cardio accelerated rest-pause dropset: Take the last set ofeach exercise to muscle failure. Then, rack the weight andperform cardio acceleration by running in place for 15-20seconds. Pick up the weight and continue doing reps until youreach muscle failure again. Immediately decrease the weight




PHASE 2: WEEK 5


EXERCISE SETS REPSBench Press 4* 6-8Incline Bench Press 3* 6-8

Decline Dumbbell Press 3* 6-8Dips 4* 6-8Close-Grip Bench Press 4* 6-8Smith Machine Crunch 3* 7-8Hanging Leg Raise^ 3* 7-8


^Use ankle weights or hold dumbbell between feet if needed


EXERCISE SETS REPSBarbell Shoulder Press 4* 6-8Dumbbell Shoulder Press (Seated) 3* 6-8Dumbbell Upright Row 3* 6-8Squat 4* 6-8Deadlift 3* 6-8Leg Press 3* 6-8Standing Calf Raise 3* 7-8Seated Calf Raise 3* 7-8



EXERCISE SETS REPSBarbell Bent Over Row 4* 6-8Incline Dumbbell Row 3* 6-8Seated Cable Row 3* 6-8Barbell Shrug 4* 6-8Barbell Curl 3* 6-8Seated Barbell Curl 3* 6-8Reverse-Grip Barbell or EZ-Bar Curl 3* 6-8Behind-The-Back Wrist Curl 3* 6-8



EXERCISE SETS REPSCable Crossover from Low Pulley 4* 12-15Cable Crossover 3* 12-15Dumbbell Flye 3* 12-15

Overhead Cable Triceps Extension 3* 12-15Lying Triceps Extension 3* 12-15Rope Triceps Pressdown 3* 12-15Crossover Crunch 3* 12-15Cable Woodchopper 3* 12-15



EXERCISE SETS REPS

Dumbbell Lateral Raise 4* 12-15Cable Front Raise 3* 12-15Lying Cable Rear Delt Flye 3* 12-15Leg Extension 4* 12-15Leg Curl 4* 12-15Seated Calf Raise 3* 12-15Donkey or Leg Press Calf Raise 3* 12-15



EXERCISE SETS REPSLat Pulldown 4* 12-15Behind-the-Neck Pulldown 3* 12-15Rope Straight-Arm Pulldown 3* 12-15Dumbbell Shrug 4* 12-15EZ-Bar Cable Curl 3* 12-15Incline Dumbbell Curl 3* 12-15Dumbbell Hammer Curl 3* 12-15Dumbbell Reverse Wrist Curl 3* 12-15





PHASE 2: WEEK 6


EXERCISE SETS REPSBench Press 4* 2-5Incline Bench Press 3* 2-5Decline Dumbbell Press 3* 2-5Dips 4* 2-5Close-Grip Bench Press 4* 2-5Smith Machine Crunch 3* 4-5Hanging Leg Raise^ 3* 4-5


^Use ankle weights or hold dumbbell between feet if needed

WORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JEXERCISE SETS REPS

Barbell Shoulder Press 4* 2-5Dumbbell Shoulder Press (Seated) 3* 2-5Dumbbell Upright Row 3* 2-5Squat 4* 2-5Deadlift 3* 2-5Leg Press 3* 2-5Standing Calf Raise 3* 4-5Seated Calf Raise 3* 4-5



EXERCISE SETS REPSBarbell Bent Over Row 4* 2-5Incline Dumbbell Row 3* 2-5Seated Cable Row 3* 2-5Barbell Shrug 4* 2-5Barbell Curl 3* 2-5

Seated Barbell Curl 3* 2-5Reverse-Grip Barbell or EZ-Bar Curl 3* 4-5Behind-The-Back Wrist Curl 3* 4-5







EXERCISE SETS REPS









NUTRITION PLANShortcut to Shred is built on three distinct nutrition phases.Each phase calls for di erent amounts of carbohydratesand calories. Your protein and fat intake remains the samethroughout Shortcut to Shred, but your carb intake graduallydrops, which also drops your overall calories.

SHORTCUT TO SHREDNUTRITION PLANPROTEINPhase 1-3: 1.5 g per pound of body weight

FATPhase 1-3: 0.5 g per pound of body weight

CARBSPhase 1, Week 1: 1.5 g per pound of body weight

Phase 2, Weeks 2-3: 1 g per pound of body weightPhase 3, Weeks 3-6: 0.5 g per pound of body weight

In Phases 1 and 2, your caloric intake is di erent on workoutdays and rest days, because on rest days you will not ingest apre- or post-workout meal.

In Phase 3, you will have more calories on your rest days thanon workout days. Why? When you drop your carb intake downto 0.5 grams per pound of bodyweight, your leptin levels maydrop if you don’t have enough calories. Leptin is a criticalhormone for maintaining your metabolic rate. If leptin levelsdrop too low, your metabolic rate drops, too.

By giving your body a high-carb day, you can keep your leptinlevels even, which helps you continue burning fat and getthrough the diet. A high-carb rest day will do wonders for yourmind.

PHASE IProtein: 1.5 grams per poundFats: 0.5 grams per poundCarbs: 1.5 grams per pound

WAKE-UP SUPPLEMENTS200 mg ca eine500-1000 mg green tea extract2 g acetyl-L-carnitine






EXERCISE SETS REPS









14 small Wonka Pixy Stix or 1 Giant Pixy Stix5 g BCAAs1.5-5 g creatine1.5-2 g beta-alanine2 g carnitine

DINNER8 oz top sirloin steak1 large sweet potato2 cups mixed green salad1 tbsp olive oil1 tbsp vinegar2-3 g sh oil2-3 g CLA

NIGHTTIME SNACK8 oz low-fat cottage cheese

1 cup sliced pineapple2-3 g sh oil2-3 g CLA

NUTRITIONAL INFOCalories: 3,000Protein: 285 gCarbs: 270 gFat: 90 g

PHASE II – WEEKS 2-3Protein: 1.5 grams per pound of body weightFats: 0.5 grams per poundCarbs: 1 gram per pound

Like in Phase 1, on the one day of the week that you don’t train,these numbers will be slightly lower since you skip the pre-and post-workout meals. Feel free to have your pre-workoutshake as an extra snack on that rest day if you get hungry.

The sample meals are similar to Phase 1, but this does notmean you need to eat these exact foods and only these foodsfor all 3 weeks of the rst 2 phases of this program. The foodsare similar so you can see what I removed and changed tobring the carbs down without a ecting protein and fat much.

Refer to the alternative foods list for foods that you can useto replace these sample choices so the diet doesn’t becomeboring and bereft of nutrient diversity.

BREAKFAST

30-60 min after wake-up supplements3 whole eggs3 egg whites1 cup cooked oatmeal1 tbsp honey

1/2 large grapefruit

LATE-MORNING SNACK8 oz. reduced-fat Greek yogurt1 tbsp honey1/2 oz. walnuts (7 halves) crushed

LATE-MORNING SUPPLEMENTS200 mg ca eine500-1000 mg green tea extract2 g acetyl-L-carnitine

LUNCH5 oz. can tuna2 slices whole-wheat bread1 tbsp light mayonnaise1/2 large grapefruit

MIDDAY SNACK3 sticks light mozzarella string cheese1 medium apple1 oz mixed nuts

PRE-WORKOUT SUPPLEMENTS 30-60 minutes before workout 200 mg ca eine500-1000 mg green tea extract2 g acetyl-L-carnitine

WORKOUT MEALSip throughout workout 1 scoop protein powder1.5-5 g creatine1.5-2 g beta-alanine

POST-WORKOUT MEALWithin 30 minutes after workout 2 scoops protein powder




WORKOUT MEALSip throughout workout 1 scoop protein powder1.5-5 g creatine1.5-2 g beta-alanine

POST-WORKOUT MEALWithin 30 minutes after workout 2 scoops protein powder14 small Wonka Pixy Stix or 1 Giant Pixy Stix5 g BCAAs1.5-5 g creatine1.5-2 g beta-alanine2 g carnitine

DINNER8 oz top sirloin steak

1 large sweet potato1 cup chopped broccoli2-3 g sh oil2-3 g CLA

NIGHTTIME SNACK1 cup low-fat cottage cheese2-3 g sh oil2-3 g CLA

TOTALSCalories: 2,600Protein: 280 gCarbs: 180 gFat: 80 g

PHASE III – WEEKS 4-6Protein: 1.5 grams per poundFats: 0.5 grams per poundCarbs: 0.5 grams per pound

Dropping calories and carbs again will cause your body tocontinue burning fat. Unlike in Phases 1 and 2, where you eatfewer calories and carbs on your rest day, the opposite holdstrue in Phase 3. You will eat more carbs and calories on yourrest days.

On your rest days throughout Phase 3, you get to enjoy ahigh-carb, pig-out day. Since you go so low in carbs six days

WAKE-UP SUPPLEMENTS200 mg ca eine500-1000 mg green tea extract2 g acetyl-L-carnitine

BREAKFAST

30-60 min after wake-up supplements1 scoop protein powder (sip while prepping breakfast)3 whole eggs3 egg whites1 cup cooked oatmeal1 tbsp honey1/2 large grapefruit2-3 g sh oil2-3 g CLA

LATE-MORNING SNACK8 oz. reduced-fat Greek yogurt1 tsp honey1/2 oz walnuts (7 halves), crushed


LUNCH5 oz. can tuna

2 cups mixed green salad1 tbsp olive oil1 tbsp vinegar1/2 large grapefruit

MIDDAY SNACK3 sticks light mozzarella string cheese1 oz mixed nuts

PRE-WORKOUT SUPPLEMENTS

30-60 minutes before workout 200 mg ca eine500-1000 mg green tea extract2 g acetyl-L-carnitine




1 tbsp olive oil1 tbsp vinegar

MIDDAY SNACK3 sticks light mozzarella string cheese1 oz mixed nuts

PRE-WORKOUT SUPPLEMENTS 30-60 minutes before workout 200 mg ca eine500-1000 mg green tea extract2 g acetyl-L-carnitine

WORKOUT MEAL

Sip throughout workout 1 scoop protein powder1.5-5 g creatine

1.5-2 g beta-alanine

POST-WORKOUT MEALWithin 30 minutes after workout 2 scoops protein powder14 small Wonka Pixy Stix or 1 Giant Pixy Stix5 g BCAAs1.5-5 g creatine1.5-2 g beta-alanine2 g carnitine

DINNER8 oz top sirloin steak1 cup chopped broccoli2-3 g sh oil2-3 g CLA

NIGHTTIME SNACK8 oz low-fat cottage cheese2-3 g sh oil2-3 g CLA


of the week, you will need this one high-carb day to preventyour metabolism from sputtering and slowing down to spareenergy reserves (body fat). The high-carb day will help kickstart your metabolism again, keeping you in a fat-burningmode for the nal phase

HIGH-CARB, REST DAY MACROSProtein: 1.5 grams of protein per pound of body weightCarbs: At least 2 grams of carbs per pound of body weightFat: 0.5 grams per pound of body weight

A high-carb pig-out day does not mean you’ll eat pizza anddrink beer all day. Sure, a couple beers or a glass of winewon’t derail your progress, but your high-carb day isn’t a full24-hour chest session.

Shoot for low-fat carb sources. High-glycemic or fast-digestingcarbs are ne during the rst half of the day, as is fruit, butto prevent any of those carbs from being stored as body fat,focus on slow-digesting or low-glycemic carbs later in the day.

WORKOUT DAYSWAKE-UP SUPPLEMENTS200 mg ca eine500-1000 mg green tea extract2 g acetyl-L-carnitine

BREAKFAST 30-60 min after wake-up supplements

1 scoop protein powder (sip while prepping breakfast)3 whole eggs3 egg whites2-3 g sh oil2-3 g CLA

LATE-MORNING SNACKTurkey, Swiss, and avocado rolls

LATE-MORNING SUPPLEMENTS200 mg ca eine

500-1000 mg green tea extract2 g acetyl-L-carnitine

LUNCH5 oz. can tuna2 cups mixed green salad




MID-DAY SNACK3 sticks light mozzarella string cheese6 cups air-popped popcorn or 1 bag low-fat microwave popcorn1/2 medium cantaloupe

DINNER8 oz chicken breast1 cup cooked brown rice1 cup cooked black beans1 cup chopped broccoli2-3 g sh oil2-3 g CLA

NIGHTTIME SNACK1 cup reduced-fat Greek yogurt1 tbsp honey

1/2 oz. walnuts (7 halves), crushed2-3 g sh oil2-3 g CLA


SUPPLEMENT PLANThe Shortcut to Shred supplement schedule is practiced andprecise. Everything I do is researched, tested in the lab, andtried on my own physique. My body is a product of my brain.If you want the best results from this program, you need tofollow this regimen. Every capsule, every shake, and everydose is intended to help you achieve your best physique.

PROTEINIf you still think that drinking a whey protein shake beforeand after workouts is the best way to ensure proper musclegrowth, you’re only half right. Yes, whey is critical to take

both before and after workouts. But using whey alone willshortchange your results.

Research suggests that a combination of fast-digesting wheyprotein along with both a medium-digesting protein, like egg-white protein, and a very slow-digesting protein, such asmicellar casein, is superior to a single protein source. Basedon the research and real-world data, your protein shake

HIGH-CARB REST DAYSWAKE-UP SUPPLEMENTS200 mg ca eine500-1000 mg green tea extract2 g acetyl-L-carnitine

BREAKFAST 30-60 min after wake-up supplements1 scoop whey protein (sip while prepping breakfast)5 g BCAAs1.5-5 g creatine1.5-2 g beta-alanine2 g carnitine3 whole eggs3 egg whites3 four-inch pancakes2 tbsp maple syrup

2-3 g sh oil2-3 g CLA

LATE-MORNING SNACK1 scoop protein powder (sip while prepping pizza)Stoppani EZ Pizza

Ingredients:1/4 Boboli whole-wheat pizza crust1/4 cup light mozzarella1/4 cup marinara sauce

Directions:1. Spread sauce on crust and top with cheese.2. Place in oven and bake for about 15 minutes or

until cheese is melted.


LUNCH6-inch Subway Turkey and ham (double meat)

on wheat1 oz. bag Baked Lays1 large diet soda




carnitine is best taken after a tough workout to enhancerecovery and promote fatty acid metabolism. Whey andcarbohydrates consumed post-workout are the perfectvehicles for this form of carnitine.

CREATINECreatine is one of the most-researched sports nutritionsupplements on the market. It provides muscular energy forhigh-intensity exercise, helps you build muscle, and boostsstrength gains. Research suggests that creatine can boostmuscle gains by as much as 10 pounds and strength by 10percent in just a few weeks.

For best delivery, put creatine in your pre- and post-workoutprotein shakes. That’s when you get a bigger insulin response,and insulin helps drive creatine into your muscles.

BETA-ALANINEResearch suggests that when trained lifters add beta-alanineand creatine to their supplement regimen, they gain moremuscle and lose more body fat than those taking creatinealone. Beta-alanine can also increase muscle strength andendurance during workouts.

CAFFEINEThis potent central nervous system stimulant increasesalertness, mental focus, and your pain threshold duringworkouts. It also functions as a powerful fat burner. Since it’s astimulant, ca eine naturally increases the number of caloriesyour body burns. Ca eine also attaches to receptors on fat

cells to blunt fat storage and increase fatty acid release.

GREEN TEA EXTRACTGreen tea enhances fat loss and o ers a host of additionalhealth and physique bene ts, including joint support andmuscle recovery. Green tea aids fat loss by boosting dailycalorie burn. The ingredients in green tea responsible for thise ect are called catechins. The most important catechin isepigallocatechin gallate (EGCG).

EGCG inhibits an enzyme that normally breaks downnorepinephrine, a neurotransmitter and hormone that boosts

metabolic rate and fat burning.

CONJUGATED LINOLEIC ACID (CLA)Conjugated linoleic acid (CLA) is a naturally occurring groupof omega-6 fats that aids fat loss and supports lean mass. CLAburns body fat by boosting your metabolic rate and inhibitingthe enzyme lipoprotein lipase (LPL). LPL allows fat cells to pull

should be about 25-40% whey, 50% casein, and 10-25%medium-digesting protein like egg-white protein.

BCAASThe three BCAAs are leucine, isoleucine, and valine. They arecritical for muscle growth. While whey protein is rich in BCAAs,taking additional BCAAs around your workouts can furtherenhance recovery and provide a quick source of muscularenergy. As a result, BCAAs can improve your workouts andboost performance.

In fact, one study I performed with the Weider ResearchGroup—presented at the 2009 annual meeting of theInternational Society of Sports Nutrition—further supportsBCAAs’ ability to help build muscle. We discovered thatsubjects taking them around workouts gained nearly twiceas much muscle mass on an 8-week training program thansubjects taking only whey or Gatorade around workouts.

Speci c BCAAs o er additional bene ts, such as:Leucine: Turns on muscle protein synthesis; increases satietyIsoleucine: Supports fat loss; provides energy

Valine: Decreases fatigue; supports fat loss; prolongs energy

FISH OILFish oil supplements are a great source of essential omega-3fats, especially EPA and DHA. Omega-3 fats may help reduceyour risk of coronary heart disease, as well as support healthybrain and joint function. But for those who train, nothing ismore exciting than current research suggesting sh oil mayhelp with muscle growth and recovery as well as support fat

loss. If you’re not already taking a sh oil supplement, reelone in today.

ACETYL L-CARNITINEAcetyl L-carnitine (ALCAR) is L-carnitine with an acetyl groupattached. This attachment increases carnitine’s uptake by thebody, making it more e ective. ALCAR is able to enter thebrain, where it may aid in brain function, boost alertness, andsupport positive mood.

In other areas of the body, such as muscle cells, carnitine aidsfat loss transporting fatty acids into the power centers of cells,

called mitochondria. These power centers work to generateenergy by burning up nutrients such as fat for fuel.

L-CARNITINE L-TARTRATEL-carnitine L-tartrate supports fat loss and increases energy.This pure form of carnitine requires insulin for absorption.Unlike ALCAR, which is great throughout the day, straight




BEFORE BEDProtein powder: 1 scoop

ALTERNATIVE FOODSYou will notice that the sample meals given in each phase ofShortcut to Shred are very similar. This does not mean thatyou should eat these exact foods, and only these foods,throughout the program. Refer to the alternative foods belowso you can keep your diet diverse and well-stocked withmyriad nutrients!

MEAT REPLACEMENTSThe following meats can be used for any meal on Shortcut toShred. You can also replace any meat with roughly 2 servingsof the dairy products listed below, or 2 scoops of whey ormixed protein powder. chicken breastchicken thighschicken drumstickturkey breastturkey leglean ground turkeylean ground beef tri-tip steak

ank steakpork tenderloinbisonvenisonostrichlambgoatsalmonsardinesherringtrouttilapiacodhalibutsole or ounderarctic char

shrimpcrabscallopclamsmusselsoysterslobstersquid

fat from the bloodstream and store it as body fat. By inhibitingLPL, CLA encourages the body to burn fat instead of store it.

By helping the body use fat for fuel, CLA also spares yourmuscle mass. When your body is fueling itself with fats, itdoesn’t need to break down muscle tissue for additional fuel.In this way, CLA can help you burn unwanted blubber and

preserve your hard-earned muscle.

SUPPLEMENT TIMING AND DOSAGEMORNINGProtein powder: 1 scoopFish oil: 2-3 gCa eine: 200 mgGreen tea extract: 500-1,000 mgAcetyl L-carnitine: 1.5-2 gCLA: 2-3 g

LATE MORNING/EARLY AFTERNOONCa eine: 200-300 mgGreen tea extract: 500-1,000 mgAcetyl L-carnitine: 1.5-2 g

30-45 MINUTES PRE-WORKOUTCa eine: 200-300 mgGreen tea extract: 500-1,000 mgAcetyl L-carnitine: 1.5-2 gBCAAs: 5 gCreatine: 1 servingBeta-alanine: 1.5-3 g

IMMEDIATELY PRE-WORKOUTProtein powder: 1 scoop

IMMEDIATELY POST-WORKOUTProtein powder: 2 scoopsBCAAs: 5 gCreatine: 1 servingBeta-alanine: 1.5-3 gL-carnitine: 2 g

WITH DINNERFish oil: 2-3 gCLA: 2-3 g

WITH FINAL MEALFish oil: 2-3 gCLA: 2-3 g




octopuslean deli turkey breastlean deli chicken breastlean deli hamlean deli roast beef

DAIRY REPLACEMENTSYou will eat dairy at several meals, including foods like Greekyogurt, cottage cheese, and low-fat string cheese. Feel toreplace any of these with each other, or any of the following:

4-6 oz of any of the meats above2 oz beef jerky3 slices or oz of low-fat cheese1 scoop of whey or mixed protein1 scoop casein or mixed protein

EGG REPLACEMENTSI highly recommend that you do not replace eggs due to thebene ts that they provide for muscle growth and strength.However, I understand that some people cannot stand eggs,others are allergic, and some of you just get sick of eatingthem. So, if you must, you can replace eggs with the foll owing: 1-2 scoops egg protein1-2 scoops whey protein or a mixed protein1 serving of the dairy foods listed6 oz of any of the meats listed

VEGETABLE REPLACEMENTSThese vegetables can replace the salad at dinner, and sincethey are low in carbs, you can add 0.5-1 cup to almost anymeal on the plan: asparagusgreen beansbroccolicauli oweronionbell peppersBrussels sproutszucchinieggplantbok choy (Chinese cabbage)mushroomsspinachcucumberokra

FRUIT REPLACEMENTSReplace any of the fruit with any of these:

orangepeachnectarinebananapearAsian pearstrawberriesblueberriesraspberriesblackberriescherriesgrapeskiwifruit

OATMEAL REPLACEMENTS

Replace the morning oatmeal with any of these alternatives:

whole-grain cold cerealgranolawhole-wheat wa eEzekiel breadwhole-wheat breadwhole-wheat English mu nwhole-wheat pita breadwhole-wheat bagel

WHOLE-WHEAT BREAD REPLACEMENTSReplace whole-wheat bread with any of these:

Ezekiel breadrye breadsourdough breadwhole-wheat English mu nwhole-wheat pita breadwhole-wheat bagelwhole-wheat tortilla

SWEET POTATO REPLACEMENTSWhen get to eat a sweet potato in the early stage of the diet,you can replace it with any of these:

1 cup brown rice1 cup whole-wheat pasta (small amount of marinara sauce)1 cup of beans1 cup quinoa

Shortcut to Shred E-book Revised 9-9-2015

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