Bodybuilding /shortcut2shred

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WORKOUT PROGRAMCardio acceleration is critical to Shortcut to Shred. It will fire 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 betweenevery 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 effectively replaces your rest periods. Now, I don’tmean you have to rack the barbell, run across the gym, andjump 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 accelerationexercise. If you’re new to fitness and find 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 ShuffleSledgehammer SwingBattling RopesRocket JumpLateral BoundLateral Box JumpSide Standing Long JumpMountain ClimberJump RopeKnee Tuck JumpDiagonal BoundTire FlipSkipping (in place)EllipticalDB CleanSmith Machine CleanStep-up with Knee RaiseStraight-Arm PulldownSmith MachineBehind-the-Back ShrugIncline Dumbbell CurlHigh Cable CurlRope Cable CurlDumbbell Reverse Wrist CurlWORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)EXERCISESETSBarbell Bent Over Row4Dumbbell Bent-Over Row3Seated Cable Row3Barbell Shrug 4Barbell Curl 3Barbell or EZ-Bar Preacher Curl3Reverse-Grip Barbell Curl3Barbell Wrist Curl3SHORTCUT TO SHREDWORKOUT PROGRAMEXERCISEIncline Dumbbell FlyeDumbbell FlyeCable CrossoverTriceps PressdownOverhead Dumbbell ExtensionCable Lying Triceps ExtensionCrunchStanding Oblique Cable bell Lateral RaiseBarbell Front RaiseDumbbell Bent-Over Lateral RaiseLeg ExtensionLeg CurlSeated Calf RaiseDonkey or Leg Press Calf S3334433EXERCISELat PulldownReverse-Grip PulldownEXERCISESETSBarbell Shoulder Press4Alternating DumbbellShoulder Press (Standing)3Smith MachineOne-Arm Upright Row3Squat 4Deadlift 3Walking Lunge3Standing Calf Raise3Seated Calf -86-86-86-86-86-87-87-8WORKOUT 3: BACK, TRAPS, BICEPSSETS33REPS12-1512-15EXERCISEBarbell Bent Over RowDumbbell Bent-Over Row SETS43REPS6-86-8 www.bodybuilding.com/shortcut2shred REPS6-86-86-86-86-87-87-8WORKOUT 2: SHOULDERS, LEGS, CALVESWORKOUT 6: BACK, TRAPS, BICEPS 12-1512-1512-1512-1512-15EXERCISESETSBench Press 4Incline Dumbbell Press3Decline Smith Machine Press3Dips4Close-Grip Bench Press4Cable Crunch 3Smith Machine Hip Thrust3WORKOUT 5: SHOULDERS, LEGS, CALVESWORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT) 43333PHASE 1: WEEK 2WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)EXERCISESETSBarbell Shoulder Press4Alternating DumbbellShoulder Press (Standing)3Smith Machine One-ArmUpright Row3Squat 4Deadlift 3Walking Lunge3Standing Calf Raise3Seated Calf Raise312-15WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)PHASE 1: WEEK 1EXERCISESETSBench Press 4Incline Dumbbell Press3Decline Smith Machine Press3Dips4Close-Grip Bench Press4Cable Crunch 3Smith Machine Hip Thrust3REPS9-119-119-119-119-119-119-119-113 www.bodybuilding.com/shortcut2shred

Seated Cable Row3Barbell Shrug 4Barbell Curl 3Barbell or EZ-Bar Preacher Curl3Reverse-Grip Barbell Curl3Barbell Wrist Curl3PHASE 1: WEEK 36-86-86-86-86-86-8WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)EXERCISEBench PressIncline Dumbbell PressDecline Smith Machine PressDipsClose-Grip Bench PressCable CrunchSmith Machine Hip ThrustWORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)EXERCISESETSIncline Dumbbell Flye3Dumbbell Flye3Cable Crossover 3Triceps Pressdown3Overhead Dumbbell Extension3Cable Lying Triceps Extension3Crunch 3Standing Oblique Cable 0EXERCISEBarbell Shoulder PressAlternating DumbbellShoulder Press (Standing)Smith MachineOne-Arm Upright RowSquatDeadliftWalking LungeStanding Calf RaiseSeated Calf 4-55-65-6EXERCISEBarbell Bent Over RowDumbbell Bent-Over RowSeated Cable RowBarbell ShrugBarbell CurlBarbell or EZ-Bar Preacher CurlReverse-Grip Barbell CurlBarbell Wrist TS43343333EXERCISESETSDumbbell Lateral Raise3Barbell Front Raise3Dumbbell Bent-Over Lateral Raise3Leg Extension 4Leg Curl 4Seated Calf Raise3Donkey or Leg Press Calf Raise3 SETS3EXERCISESETSLat Pulldown 3Reverse-Grip Pulldown3Straight-Arm Pulldown 3Smith MachineBehind-the-Back Shrug4Incline Dumbbell Curl3High Cable Curl 3Rope Cable Curl3Dumbbell Reverse Wrist Curl3REPS2-52-52-52-52-54-54-54-5*On the last set do a cardio accelerated rest-pause dropsetWORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)EXERCISESETSBarbell Shoulder Press4*Dumbbell Shoulder Press (Seated)3*Dumbbell Upright Row3*Squat 4*Deadlift 3*Leg Press 3*Standing Calf Raise3*Seated Calf 0REPS9-119-119-119-119-119-119-119-11*On the last set do a cardio accelerated rest-pause dropsetWORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)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 RCISESETSBarbell Bent Over Row4*Incline Dumbbell Row3*Seated Cable Row3*Barbell Shrug 4*Barbell Curl 3*Seated Barbell Curl3*Reverse-Grip Barbell or EZ-Bar Curl3*Behind-The-Back Wrist Curl3*REPS9-119-119-119-119-119-119-119-11*On the last set do a cardio accelerated rest-pause dropset www.bodybuilding.com/shortcut2shred REPS21-3021-3021-3021-3021-3021-3021-30If 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 majorexercise. The technique is as brutal as it sounds, believe me. EXERCISESETSBench Press 4*Incline Bench Press3*Decline Dumbbell Press3*Dips4*Close-Grip Bench Press4*Smith Machine Crunch3*Hanging Leg Raise3*PHASE 2: WEEK 4 WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)WORKOUT 6: BACK, TRAPS, BICEPSWORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)EXERCISEIncline Dumbbell Flyeby 20-30 percent and lift until you reach muscle failure again.You are now done with the set and ready to move to the RKOUT 5: SHOULDERS, LEGS, CALVESWORKOUT 3: BACK, TRAPS, BICEPSWORKOUT 6: BACK, TRAPS, BICEPSEXERCISESETSLat Pulldown 3Reverse-Grip Pulldown3Straight-Arm Pulldown 3Smith MachineBehind-the-Back Shrug4Incline Dumbbell Curl3High Cable Curl 3Rope Cable Curl3Dumbbell Reverse Wrist Curl3SETS4334433WORKOUT 2: SHOULDERS, LEGS, CALVESWORKOUT 5: SHOULDERS, LEGS, CALVESEXERCISESETSDumbbell Lateral Raise3Barbell Front Raise3Dumbbell Bent-Over Lateral Raise3Leg Extension 4Leg Curl 4Seated Calf Raise3Donkey or Leg Press Calf Raise3Dumbbell Flye3Cable Crossover 3Triceps Pressdown3Overhead Dumbbell Extension3Cable Lying Triceps Extension3Crunch 3Standing Oblique Cable Crunch3 www.bodybuilding.com/shortcut2shred

PHASE 2: WEEK 5WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)EXERCISECable Crossover from Low PulleyCable CrossoverDumbbell FlyeOverhead Cable Triceps ExtensionLying Triceps ExtensionRope Triceps PressdownCrossover CrunchCable WoodchopperSETS4*3*3*3*3*3*3*3*WORKOUT 1: CHEST, TRICEPS, ABS 1512-15EXERCISESETSBench Press 4*Incline Bench Press3*Decline Dumbbell Press3*Dips4*Close-Grip Bench Press4*Smith Machine Crunch3*Hanging Leg Raise 3**On the last set do a cardio accelerated rest-pause dropsetPHASE 2: WEEK 6WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)EXERCISESETSCable Crossover from Low Pulley4*Cable Crossover 3*Dumbbell Flye3*Overhead Cable Triceps Extension3*Lying Triceps Extension3*Rope Triceps Pressdown3*Crossover Crunch 3*Cable Woodchopper3*REPS6-86-86-86-86-87-87-8*On the last set do a cardio accelerated rest-pause dropsetWORKOUT 1: CHEST, TRICEPS, ABS 2016-20EXERCISEBench PressIncline Bench PressDecline Dumbbell PressDipsClose-Grip Bench PressSmith Machine CrunchHanging Leg Raise *On the last set do a cardio accelerated rest-pause dropsetEXERCISEDumbbell Lateral RaiseCable Front RaiseLying Cable Rear Delt FlyeLeg ExtensionLeg CurlSeated Calf RaiseDonkey or Leg Press Calf Raise Use ankle weights or hold dumbbell between feet if neededWORKOUT 5: SHOULDERS, LEGS, -1512-1512-15EXERCISESETSDumbbell Lateral Raise4*Cable Front Raise3*Lying Cable Rear Delt Flye3*Leg Extension 4*Leg Curl 4*Seated Calf Raise3*Donkey or Leg Press Calf Raise3*WORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)EXERCISESETSBarbell Shoulder Press4*Dumbbell Shoulder Press (Seated)3*Dumbbell Upright Row3*Squat 4*Deadlift 3*Leg Press 3*Standing Calf Raise3*Seated Calf Raise3**On the last set do a cardio accelerated rest-pause On the last set do a cardio accelerated rest-pause dropsetWORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)EXERCISEBarbell Shoulder PressDumbbell Shoulder Press (Seated)Dumbbell Upright RowSquatDeadliftLeg PressStanding Calf RaiseSeated Calf RaiseWORKOUT 6: BACK, TRAPS, -2016-2016-2016-2016-2016-20EXERCISEBarbell Bent Over RowIncline Dumbbell RowSeated Cable RowBarbell ShrugBarbell CurlSeated Barbell CurlReverse-Grip Barbell or EZ-Bar CurlBehind-The-Back Wrist Curl*On the last set do a cardio accelerated rest-pause dropsetREPS2-52-52-52-52-52-54-54-5 www.bodybuilding.com/shortcut2shred SETS4*3*3*4*3*3*3*3**On the last set do a cardio accelerated rest-pause dropset REPS2-52-52-52-52-52-54-54-5WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)*On the last set do a cardio accelerated rest-pause dropset SETS4*3*3*4*3*3*3*3**On the last set do a cardio accelerated rest-pause dropsetEXERCISESETSLat Pulldown 4*Behind-the-Neck Pulldown3*Rope Straight-Arm Pulldown3*Dumbbell Shrug 4*EZ-Bar Cable Curl3*Incline Dumbbell Curl3*Dumbbell Hammer Curl3*Dumbbell Reverse Wrist Curl3*WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT)EXERCISESETSBarbell Bent Over Row4*Incline Dumbbell Row3*Seated Cable Row3*Barbell Shrug 4*Barbell Curl 3*Seated Barbell Curl3*Reverse-Grip Barbell or EZ-Bar Curl3*Behind-The-Back Wrist Curl3*REPS16-2016-2016-2016-2016-2016-2016-20*On the last set do a cardio accelerated rest-pause dropset*On the last set do a cardio accelerated rest-pause dropsetWORKOUT 6: BACK, TRAPS, BICEPSEXERCISELat PulldownBehind-the-Neck PulldownRope Straight-Arm PulldownDumbbell ShrugEZ-Bar Cable CurlIncline Dumbbell CurlDumbbell Hammer CurlDumbbell Reverse Wrist CurlREPS2-52-52-52-52-54-54-5*On the last set do a cardio accelerated rest-pause dropset Use ankle weights or hold dumbbell between feet if neededWORKOUT 5: SHOULDERS, LEGS, CALVESSETS4*3*3*4*4*3*3* www.bodybuilding.com/shortcut2shred

NUTRITION PLANWORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT)EXERCISESETSCable Crossover from Low Pulley4*Cable Crossover 3*Dumbbell Flye3*Overhead Cable Triceps Extension3*Lying Triceps Extension3*Rope Triceps Pressdown3*Crossover Crunch 3*Cable Woodchopper3*Shortcut to Shred is built on three distinct nutrition phases.Each phase calls for different 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 -30SHORTCUT TO SHREDNUTRITION PLANFATCARBSPhase 1, Week 1: 1.5 g per pound of bodyweightPhase 2, Weeks 2-3: 1 g per pound of bodyweightPhase 3, Weeks 3-6: 0.5 g per pound of n Phases 1 and 2, your caloric intake is different 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.*On the last set do a cardio accelerated rest-pause dropsetWORKOUT 6: BACK, TRAPS, BICEPSEXERCISESETSLat Pulldown 4*Behind-the-Neck Pulldown3*Rope Straight-Arm Pulldown3*Dumbbell Shrug 4*EZ-Bar Cable Curl3*Incline Dumbbell Curl3*Dumbbell Hammer Curl3*Dumbbell Reverse Wrist Curl3*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 -30PHASE IProtein: 1.5 grams per poundFats: 0.5 grams per poundCarbs: 1.5 grams per pound200 mg caffeine500-1000 mg green tea extract500-2000 mg yohimbe2 g acetyl-L-carnitine8 oz top sirloin steak1 large sweet potato2 cups mixed green salad1 tbsp olive oil1 tbsp vinegar2-3 g fish oil2-3 g CLALUNCHNIGHTTIME SNACK5 oz. can tuna2 slices whole-wheat bread1 tbsp light mayonnaise1/2 large grapefruit8 oz low-fat cottage cheese1 cup sliced pineapple2-3 g fish oil2-3 g CLAMID-DAY SNACKNUTRITIONAL INFO3 sticks light mozzarella string cheese1 medium apple1 oz mixed nutsCalories: 3,000Protein: 285 gCarbs: 270 gFat: 90 gPRE-WORKOUT SUPPLEMENTS30-60 minutes before workout200 mg caffeine500-1000 mg green tea extract500-2000 mg yohimbe2 g acetyl-L-carnitinePHASE II – WEEKS 2-3Protein: 1.5 grams per pound of body weightFats: 0.5 grams per poundCarbs: 1 gram per poundWORKOUT MEALLike 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 preand post-workout meals. Feel free to have your pre-workoutshake as an extra snack on that rest day if you get hungry.Sip throughout workout1/2 scoop whey1/2 scoop casein1.5-5 g creatine1.5-2 g beta-alanineWAKE-UP SUPPLEMENTS*On the last set do a cardio accelerated rest-pause dropsetDINNERLATE-MORNING SUPPLEMENTSPhase 1-3: 0.5 g per pound of bodyweightEXERCISESETSDumbbell Lateral Raise4*Cable Front Raise3*Lying Cable Rear Delt Flye3*Leg Extension 4*Leg Curl 4*Seated Calf Raise3*Donkey or Leg Press Calf Raise3*Within 30 minutes after workout1 scoop whey1 scoop casein14 small Wonka Pixy Stix or 1 Giant Pixy Stix5 g BCAAs1.5-5 g creatine1.5-2 g beta-alanine2 g carnitine8 oz. reduced-fat Greek yogurt1 tbsp honey1/2 oz. walnuts (7 halves) crushedPhase 1-3: 1.5 g per pound of bodyweightWORKOUT 5: SHOULDERS, LEGS, CALVESPOST-WORKOUT MEALLATE-MORNING SNACKPROTEIN*On the last set do a cardio accelerated rest-pause dropsetBREAKFAST30-60 min after wake-up supplements3 whole eggs3 egg whites1 cup cooked oatmeal1 tbsp honey1/2 large grapefruit200 mg caffeine500-1000 mg green tea extract500-2000 mg yohimbe2 g acetyl-L-carnitine www.bodybuilding.com/shortcut2shred 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 first 2 phases of this program. The foods I removed and changed toare similar so you can see what www.bodybuilding.com/shortcut2shred

bring the carbs down without affecting protein and fat much.PHASE III – WEEKS 4-6PRE-WORKOUT SUPPLEMENTSRefer 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.WAKE-UP SUPPLEMENTS200 mg caffeine500-1000 mg green tea extract500-2000 mg yohimbe2 g acetyl-L-carnitine30-60 minutes before workout200 mg caffeine500-1000 mg green tea extract500-2000 mg yohimbe2 g acetyl-L-carnitineProtein: 1.5 grams per poundFats: 0.5 grams per poundCarbs: 0.5 grams per poundSip throughout workout1/2 scoop whey1/2 scoop casein1.5-5 g creatine1.5-2 g beta-alanineBREAKFASTWithin 30 minutes after workout1 scoop whey1 scoop casein14 small Wonka Pixy Stix or 1 Giant Pixy Stix5 g BCAAs1.5-5 g creatine1.5-2 g beta-alanine2 g carnitine8 oz. reduced-fat Greek yogurt1 tsp honey1/2 oz walnuts (7 halves), crushedHIGH-CARB, REST DAY MACROS200 mg caffeine500-1000 mg green tea extract500-2000 mg yohimbe2 g acetyl-L-carnitineShoot for low-fat carb sources. High-glycemic or fast-digestingcarbs are fine during the first 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.NIGHTTIME SNACKLUNCH5 oz. can tuna2 cups mixed green salad1 tbsp olive oil1 tbsp vinegar1/2 large grapefruitWAKE-UP SUPPLEMENTS200 mg caffeine500-1000 mg green tea extract500-2000 mg yohimbe2 g acetyl-L-carnitineTOTALSCalories: 2,600Protein: 280 gCarbs: 180 gFat: 80 gMID-DAY SNACK WORKOUT MEAL www.bodybuilding.com/shortcut2shred 30-60 minutes before workout200 mg caffeine500-1000 mg green tea extract500-2000 mg yohimbe2 g acetyl-L-carnitine PRE-WORKOUT SUPPLEMENTSWithin 30 minutes after workout1 scoop whey1 scoop casein14 small Wonka Pixy Stix or 1 Giant Pixy Stix5 g BCAAs1.5-5 g creatine1.5-2 g beta-alanine2 g carnitine 30-60 min after wake-up supplements1 scoop whey protein (sip while prepping breakfast)3 whole eggs3 egg whites 5 oz. can tuna2 cups mixed green salad1 tbsp olive oil1 tbsp vinegarPOST-WORKOUT MEALBREAKFAST3 sticks light mozzarella string cheese1 oz mixed nutsLUNCHSip throughout workout1/2 scoop whey1/2 scoop casein1.5-5 g creatine1.5-2 g beta-alanineWORKOUT DAYS1 cup low-fat cottage cheese2-3 g fish oil2-3 g CLA200 mg caffeine500-1000 mg green tea extract500-2000 mg yohimbe2 g acetyl-L-carnitine3 sticks light mozzarella string cheese1 oz mixed nutsA 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.8 oz top sirloin steak1 large sweet potato1 cup chopped broccoli2-3 g fish oil2-3 g CLALATE-MORNING SUPPLEMENTSMID-DAY SNACKProtein: 1.5 grams of protein per pound of bodyweightCarbs: At least 2 grams of carbs per pound of bodyweightFat: 0.5 grams per pound of bodyweightDINNERLATE-MORNING SUPPLEMENTSTurkey, Swiss, and avocado rollsOn your rest days throughout Phase 3, you get to enjoy ahigh-carb, pig-out day. Since you go so low in carbs six daysof 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 final phasePOST-WORKOUT MEALLATE-MORNING SNACKLATE-MORNING SNACKDropping 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.WORKOUT MEAL30-60 min after wake-up supplements1 scoop whey protein (sip while prepping breakfast)3 whole eggs3 egg whites1 cup cooked oatmeal1 tbsp honey1/2 large grapefruit2-3 g fish oil2-3 g CLA2-3 g fish oil2-3 g CLA www.bodybuilding.com/shortcut2shred

1/4 cup light mozzarella1/4 cup marinara sauceDINNER8 oz top sirloin steak1 cup chopped broccoli2-3 g fish oil2-3 g CLASUPPLEMENT PLANDirections:1. Spread sauce on crust and top with cheese.2. Place in oven and bake for about 15 minutes oruntil cheese is melted.NIGHTTIME SNACK8 oz low-fat cottage cheese2-3 g fish oil2-3 g CLALATE-MORNING SUPPLEMENTSCalories: 2,200Protein: 280 gCarbs: 80 gFat: 80 gWhey is the king of muscle-building proteins. It’s a fast-digestingmilk protein that can help you build muscle and increasestrength. Whey protein enhances recovery, boosts performance,and supports fat loss by helping you feel fuller, longer.One of the major benefits of whey protein is its fast rate ofdigestion. It gets to your muscles faster than any other proteinyou can ingest. Whey is also loaded with essential branchedchain amino acids (BCAAs), including leucine, considered oneof the most critical muscle-making amino acids.LUNCH6-inch Subway Turkey and ham (double meat)on wheat1 oz. bag Baked Lays1 large diet sodaHIGH-CARB REST DAYSWAKE-UP SUPPLEMENTS200 mg caffeine500-1000 mg green tea extract500-2000 mg yohimbe2 g acetyl-L-carnitineDINNER8 oz chicken breast1 cup cooked brown rice1 cup cooked black beans1 cup chopped broccoli2-3 g fish oil2-3 g CLABCAASThe 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.NIGHTTIME SNACKIn 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.1 cup reduced-fat Greek yogurt1 tbsp honey1/2 oz. walnuts (7 halves), crushed2-3 g fish oil2-3 g CLALATE-MORNING SNACK1 scoop whey protein (sip while prepping pizza)Stoppani EZ PizzaTOTALSIngredients:1/4 Boboli whole-wheat pizza crust Calories: 3,100Protein: 260 gCarbs: 360 gFat: 70 g Acetyl L-carnitine (ALCAR) is L-carnitine with an acetyl groupattached. This attachment increases carnitine’s uptake by thebody, making it more effective. 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, straightcarnitine 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. www.bodybuilding.com/shortcut2shred Specific BCAAs offer additional benefits, such as:Leucine: Turns on muscle protein synthesis; increases satietyIsoleucine: Supports fat loss; provides energyValine: Decreases fatigue; supports fat loss; prolongs energyACETYL L-CARNITINE Casein is a slow-digesting milk protein that supports musclegrowth and provides a steady stream of amino acids to yourmuscles. Because it releases slowly, casein is a great proteinto take before bed. It can help reduce muscle breakdownwhile you sleep and feed your hungry muscles overnight.When mixed with whey around your workouts, casein willenhance and prolong your body’s anabolic response.3 stick slight mozzarella string cheese6 cups air-popped popcorn or 1 bag low-fat microwavepopcorn1/2 medium cantaloupe30-60 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 syrup2-3 g fish oil2-3 g CLA CASEIN PROTEINMID-DAY SNACKBREAKFASTFish oil supplements are a great source of essential omega-3fats, especially EPA and DHA. These supplements supportmuscle growth and fat loss; help block fat storage; promoteoverall health and wellness; support normal, healthy immunefunction; and support heart, brain, vision, and joint health. Ifyou’re not already taking a fish oil supplement, reel one intoday.WHEY PROTEIN200 mg caffeine500-1000 mg green tea extract500-2000 mg yohimbe2 g acetyl-L-carnitineTOTALSFISH OILThe 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. www.bodybuilding.com/shortcut2shred

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, caffeine naturally increases the number of caloriesyour body burns. Caffeine also attaches to receptors on fatcells to blunt fat storage and increase fatty acid release.GREEN TEA EXTRACTGreen tea enhances fat loss and offers a host of additionalhealth and physique benefits, including joint support andmuscle recovery. Green tea aids fat loss by boosting dailycalorie burn. The ingredients in green tea responsible for thiseffect are called catechins. The most important catechin isepigallocatechin gallate (EGCG).EGCG inhibits an enzyme that normally breaks downnorepinephrine, a neurotransmitter and hormone that boostsmetabolic rate and fat burning.YOHIMBEYohimbe comes from the bark of a West African tree. Itcontains the active compounds yohimbine and rauwolscine,otherwise known as alpha-yohimbine. Yohimbe boosts fatloss by increasing the amount of fat that your cells release. Italso helps block fat storage and increase blood flow.Research suggests that, when taken before exercise, yohimbemay more than double the amount of fat released from fatcells. Also, like caffeine, this means that yohimbe can increasemuscle endurance by allowing the body to burn more fat as atraining fuel source.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 pullfat 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 andpreserve your hard-earned muscle.SUPPLEMENT TIMINGAND DOSAGEALTERNATIVE 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!MORNINGWhey protein: 1 scoopFish oil: 2-3 gramsCaffeine: 200 milligramsGreen tea extract: 500-1,000 mgAcetyl L-carnitine: 1.5-2 gYohimbe: 500-2,000 mgCLA: 2-3 gThe 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.Caffeine: 200-300 mgGreen tea extract: 500-1,000 mgAcetyl L-carnitine: 1.5-2 gYohimbe: 500-2,000 mgchicken breastchicken thighschicken drumstickturkey breastturkey leglean ground turkeylean ground beeftri-tip steakflank steakpork sherringtrouttilapiacodhalibutsole or flounderarctic idoctopus30-45 MINUTES PRE-WORKOUTCaffeine: 200-300 mgGreen tea extract: 500-1,000 mgAcetyl L-carnitine: 1.5-2 gYohimbe: 500-2,000 mgBCAAs: 5 gCreatine: 1 servingBeta-alanine: 1.5-3 gIMMEDIATELY PRE-WORKOUTWhey protein: 1/2 scoopCasein protein: 1/2 scoopIMMEDIATELY POST-WORKOUTWhey protein: 1 scoopCasein protein: 1 scoopBCAAs: 5 gCreatine: 1 servingBeta-alanine: 1.5-3 gL-carnitine: 2 gWITH DINNERFish oil: 2-3 gCLA: 2-3 gWITH FINAL MEALFish oil: 2-3 gCLA: 2-3 gBEFORE BED Casein protein: 1 scoop 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 listedVEGETABLE REPLACEMENTSThese vegetables can replace the

WORKOUT PROGRAM Cardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between

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