WORKO

UT
PROGR
AM
Cardio
acceleration is
critical
to
Shortcut
to
Shred. It will fire
up your fatburning furnace
like
nothing
else.
Cardio
acceleration is a
technique that
combines highintensity cardio
and resistance
training into one
fast-paced
workout.
Instead
of
resting between
your lifts, you
will do cardio
between every
single
set.
Simply
put,
youll lift one set
of a prescribed
exercise, such
as bench press,
and
then
immediately
follow it with
one minute of
cardio.
Cardio effectively
replaces
your
rest
periods.
Now, I
dont
mean you have
to
rack
the
barbell,
run
across the gym,
and jump on a
treadmill
or
stationary bike.
Your
cardio
acceleration
exercises can be

www.bodybuilding.com/shortcut2shred

as
simple
as
running
in place
next to
the
bench.
You
can
also
jump
rope,
perform
dumbb
ell
cleans,
stepups, or
any
combin
ation of
fullbody
exercis
es.
Whatev
er you
do, the
point is
to
move
for an
entire
minute.

Betwee
n each
set,
youll
do one
minute
of
a
cardio
acceler
ation
exercis
e.
If
youre
new to
fitness
and
find
that
one

minut
e is
too
long,
you
can
reduc
e the
time
to 30
seco
nds,
or go
at a
slowe
r
pace.
The
goal
is to
gradu
ally
incre
ase
the
time
you
spen
d
doing
highinten
sity
cardi
o.
You
want
to
keep
each
cardi
o
accel
eratio
n
minut
e as
inten
se
and
dema
nding
as
possi
ble.

CARDI
O
ACCEL
ERATIO
N
OPTION
S
KB Swing
Goblet Squat
Squat Jump
Box Jump
DB Step-up
BB Step-up
Sprints
Running in
Place
Medicine
Ball Slam
Dumbbell
Lunge
Lunge
Jumps
Side-to-Side
Box Shuffle
Sledgeham
mer Swing
Battling
Ropes
Rocket Jump
Lateral
Bound
Lateral Box
Jump
Side
Standing
Long Jump
Mountain
Climber
Jump Rope

Knee Tuck
Jump
Diagonal Bound
Tire Flip
Skipping (in
place)
Elliptical
DB Clean
Smith Machine
Clean
Step-up with
Knee Raise

SHOR
TCUT
TO
SHRE
D
WORK
OUT
PROG
RAM

WORK
OUT 2:
SHOUL
DERS,
LEGS,
CALVE
S
(MULTIJOINT)

WO
RKO
UT
3:
BAC
K,
TRA
PS,
BICE
PS
(MU
LTIJOIN
T)

OULDERS
, LEGS,
CALVES
EXERCISE
Dumbbell Lateral Raise
Barbell Front Raise
Dumbbell Bent-Over Lateral Raise
Leg Extension
Leg Curl
Seated Calf Raise
Donkey or Leg Press Calf Raise

EXERCISE
Barbell Shoulder Press
Alternating Dumbbell
Shoulder Press (Standing)
Smith Machine One-Arm
EXERCISE
Upright Row
Barbell Bent Over Row
WORKO
Squat
Dumbbell Bent-Over Row
UT 6:
Deadlift
Seated Cable Row
BACK,
Walking Lunge
Barbell Shrug
TRAPS,
Standing Calf Raise
Barbell Curl
BICEPS
Seated Calf Raise
Barbell or EZ-Bar Preacher Curl

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

EXERCISE
Bench Press
Incline Dumbbell Press
Decline Smith Machine Press
Dips
Close-Grip Bench Press
Cable Crunch
Smith Machine Hip Thrust

Reverse-Grip Barbell
Curl
EXERCISE
Barbell Wrist Curl
Lat Pulldown
Reverse-Grip Pulldown
WO
RKO
UT
4:
CHE
ST,
TRIC
EPS,
ABS
(SIN
GLE
JOIN
T)

EXERCISE
Incline Dumbbell Flye
Dumbbell Flye
Cable Crossover
Triceps Pressdown
Overhead Dumbbell Extension
Cable Lying Triceps Extension
Crunch
Standing Oblique Cable Crunch

WO
RK
OU
T 5:
SH

SETS
3
3
3
4
4
3
3

REPS
12-15
12-15
12-15
12-15
12-15
12-15
12-15

SETS REPS
3
12-15
3
12-15

3:
BAC
Straight-Arm Pulldown
K,
Smith Machine
TRA
Behind-the-Back Shrug
PS,
Incline Dumbbell Curl
BICE
High Cable Curl
PS

Rope Cable Curl

Dumbbell Reverse Wrist Curl

PHASE
1: WEEK
2
WORKOUT 1:
CHEST,
TRICEPS, ABS
(MULTI-JOINT)

EXERCISE
Bench Press
Incline Dumbbell Press
Decline Smith Machine Press
Dips
Close-Grip Bench Press
Cable Crunch
Smith Machine Hip Thrust

WORKOUT
2:
SHOULDER
S, LEGS,
CALVES
EXERCISE
Barbell Shoulder Press
Alternating Dumbbell
Shoulder Press (Standing)
Smith Machine
One-Arm Upright Row
Squat
Deadlift
Walking Lunge
Standing Calf Raise
Seated Calf Raise

WORKOUT

EXERCISE
Barbell Bent Over Row
Dumbbell Bent-Over Row

SETS REPS
4
6-8
3
6-8

Reverse-Grip Pulldown
Seated Cable Row Straight-Arm Pulldown
Barbell Shrug
Smith Machine
Barbell Curl
Behind-the-Back Shrug
Barbell or EZ-Bar Preacher
InclineCurl
Dumbbell Curl
Reverse-Grip Barbell High
Curl Cable Curl
Barbell Wrist Curl
Rope Cable Curl

PHA
SE
1:
WEE
K3

WORK
Dumbbell Reverse Wrist Curl
WORKOUT
4: CHEST,
TRICEPS,
ABS
(SINGLE
JOINT)

EXERCISE
Incline Dumbbell Flye
Dumbbell Flye
Cable Crossover
Triceps Pressdown
Overhead Dumbbell Extension
Cable Lying Triceps Extension
Crunch
Standing Oblique Cable Crunch

WORKOU
T 5:
SHOULD
ERS,
LEGS,
CALVES
EXERCISE
Dumbbell Lateral Raise
Barbell Front Raise
Dumbbell Bent-Over Lateral Raise
Leg Extension
Leg Curl
Seated Calf Raise
Donkey or Leg Press Calf Raise

WORKO
UT 6:
BACK,
TRAPS,
BICEPS
EXERCISE
Lat Pulldown

OUT 1:
CHEST,
TRICEP
S, ABS
(MULTIJOINT)

K, TRAPS,
BICEPS
EXERCISE
Barbell Bent Over Row
Dumbbell Bent-Over Row
Seated Cable Row
Barbell Shrug
Barbell Curl
Barbell or EZ-Bar Preacher Curl
Reverse-Grip Barbell Curl
Barbell Wrist Curl

EXERCISE
WORKOUT 4:
Bench Press CHEST,
TRICEPS,
Incline Dumbbell
Press ABS
(SINGLE
Decline Smith Machine Press
JOINT)
Dips
Close-Grip Bench
Press
EXERCISE
Cable Crunch
Incline Dumbbell Flye
Smith Machine Hip Thrust

WOR
KOUT
2:
SHOU
LDER
S,
LEGS,
CALV
ES
EXERCISE
Barbell Shoulder Press
Alternating Dumbbell
Shoulder Press (Standing)
Smith Machine
One-Arm Upright Row
Squat
Deadlift
Walking Lunge
Standing Calf Raise
Seated Calf Raise

WOR
KOUT
3:
BAC

SETS
4
3
3
4
3
3
3
3

REPS
2-5
2-5
2-5
2-5
2-5
4-5
4-5
4-5

SETS REPS
3
21-30

If
Dumbbell Flye
your
Cable Crossover
Triceps Pressdown e
feelin
Overhead Dumbbell Extension
g
Cable Lying Triceps Extension
really
Crunch
good
Standing Oblique Cable
andCrunch
want
to
make
WORKO
the
UT 5:
Short
SHOULD
cut to
ERS,
Shre
d
LEGS,
sessi
CALVES
ons
EXERCISE
even
more
Dumbbell Lateral Raise
Barbell Front Raise inten
se,
Dumbbell Bent-Over Lateral
Raise
start
Leg Extension
perfo
Leg Curl
rming
Seated Calf Raise
a
Donkey or Leg Press cardi
Calf Raise
o
accel
erate
WORKO
d
UT 6:
restBACK,
paus
TRAPS,
e
drops
BICEPS
et
EXERCISE
on
Lat Pulldown
the
last
Reverse-Grip Pulldown
Straight-Arm Pulldownset of
each
Smith Machine
major
Behind-the-Back Shrug
exerc
Incline Dumbbell Curl ise.
High Cable Curl
The
Rope Cable Curl
techn
iqueCurl
Dumbbell Reverse Wrist
is as
brutal
as it
soun
ds,
belie
ve
me.

PHASE
2:
WEEK
4

Cardio
accelera
ted restpause
dropset:
Take the
last set
of each
exercise
to
muscle
failure.
Then,
rack the
weight
and
perform
cardio
accelera
tion by
running
in place
for 15-20
seconds.
Pick up
the
weight
and
continue
doing
reps
until you
reach
muscle
failure
again.
Immedia
tely
decreas
e
the
weight

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
next
exercise.
WORKOUT 1:
CHEST,
TRICEPS,
ABS (MULTIJOINT)
EXERCISE
Bench Press
Incline Bench Press
Decline Dumbbell Press
Dips
Close-Grip Bench Press
Smith Machine Crunch
Hanging Leg Raise

SETS
4*
3*
3*
4*
4*
3*
3*

REPS
9-11
9-11
9-11
9-11
9-11
9-11
9-11

SETS
4*
3*
3*
4*
3*
3*
3*
3*

REPS
9-11
9-11
9-11
9-11
9-11
9-11
9-11
9-11

*On the last set

do a cardio
accelerated
rest-pause
dropset

WORKOUT 2:
SHOULDERS,
LEGS, CALVES
(MULTI-JOINT)

EXERCISE
Barbell Shoulder Press
Dumbbell Shoulder Press (Seated)
Dumbbell Upright Row
Squat
Deadlift
Leg Press
Standing Calf Raise
Seated Calf Raise
*On the last set
do a cardio
accelerated
rest-pause
dropset

WORKOUT 3:

BACK,
TRAPS,
BICEPS
(MULTIJOINT)
EXERCISE
Barbell Bent Over Row
Incline Dumbbell Row
Seated Cable Row
Barbell Shrug
Barbell Curl
Seated Barbell Curl
Reverse-Grip Barbell or EZ-Bar Curl
Behind-The-Back Wrist Curl
*On the last
set do a
cardio
accelerated
rest-pause
dropset

PHASE 2: WEEK 5

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

EXERCISE
Cable Crossover from Low Pulley
Cable Crossover
Dumbbell Flye
Overhead Cable Triceps Extension
Lying Triceps Extension
Rope Triceps Pressdown
Crossover Crunch
Cable Woodchopper

SETS
4*
3*
3*
3*
3*
3*
3*
3*

REPS
12-15
12-15
12-15
12-15
12-15
12-15
12-15
12-15

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

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

EXERCISE
Bench Press
Incline Bench Press
Decline Dumbbell Press
Dips
Close-Grip Bench Press
Smith Machine Crunch
Hanging Leg Raise^

SETS
4*
3*
3*
4*
4*
3*
3*

REPS
6-8
6-8
6-8
6-8
6-8
7-8
7-8

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

^Use ankle weights or hold dumbbell between feet if needed

WORKOUT 5: SHOULDERS, LEGS, CALVES

EXERCISE
Dumbbell Lateral Raise
Cable Front Raise
Lying Cable Rear Delt Flye
Leg Extension
Leg Curl
Seated Calf Raise
Donkey or Leg Press Calf Raise

SETS
4*
3*
3*
4*
4*
3*
3*

REPS
12-15
12-15
12-15
12-15
12-15
12-15
12-15

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

WORKOUT 6: BACK, TRAPS, BICEPS

EXERCISE
Lat Pulldown
Behind-the-Neck Pulldown
Rope Straight-Arm Pulldown
Dumbbell Shrug
EZ-Bar Cable Curl
Incline Dumbbell Curl
Dumbbell Hammer Curl
Dumbbell Reverse Wrist Curl

WORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)

EXERCISE
Barbell Shoulder Press
Dumbbell Shoulder Press (Seated)
Dumbbell Upright Row
Squat
Deadlift
Leg Press
Standing Calf Raise
Seated Calf Raise

SETS
4*
3*
3*
4*
3*
3*
3*
3*

REPS
6-8
6-8
6-8
6-8
6-8
6-8
7-8
7-8

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

SETS
4*
3*
3*
4*
3*
3*
3*
3*

REPS
12-15
12-15
12-15
12-15
12-15
12-15
12-15
12-15

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

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

EXERCISE
Barbell Bent Over Row
Incline Dumbbell Row
Seated Cable Row
Barbell Shrug
Barbell Curl
Seated Barbell Curl
Reverse-Grip Barbell or EZ-Bar Curl
Behind-The-Back Wrist Curl

SETS
4*
3*
3*
4*
3*
3*
3*
3*

REPS
6-8
6-8
6-8
6-8
6-8
6-8
6-8
6-8

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

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

EXERCISE
Cable Crossover from Low Pulley
Cable Crossover

SETS REPS
4*
16-20
3*
16-20

PHASE 2: WEEK 6
WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)
EXERCISE
Bench Press

SETS REPS
4*
2-5

Dumbbell Flye
Overhead Cable Triceps Extension
Lying Triceps Extension
Rope Triceps Pressdown
Crossover Crunch
Cable Woodchopper

3*
3*
3*
3*
3*
3*

16-20
16-20
16-20
16-20
16-20
16-20

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

Incline Bench Press

Decline Dumbbell Press
Dips
Close-Grip Bench Press
Smith Machine Crunch
Hanging Leg Raise^

3*
3*
4*
4*
3*
3*

2-5
2-5
2-5
2-5
4-5
4-5

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

^Use ankle weights or hold dumbbell between feet if needed

WORKOUT 5: SHOULDERS, LEGS, CALVES

EXERCISE
Dumbbell Lateral Raise

SETS REPS
4*
16-20

Cable Front Raise

Lying Cable Rear Delt Flye
Leg Extension
Leg Curl
Seated Calf Raise
Donkey or Leg Press Calf Raise

3*
3*
4*
4*
3*
3*

16-20
16-20
16-20
16-20
16-20
16-20

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

WORKOUT 6: BACK, TRAPS, BICEPS

WORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)

EXERCISE
Barbell Shoulder Press
Dumbbell Shoulder Press (Seated)
Dumbbell Upright Row
Squat
Deadlift
Leg Press
Standing Calf Raise
Seated Calf Raise

SETS
4*
3*
3*
4*
3*
3*
3*
3*

REPS
2-5
2-5
2-5
2-5
2-5
2-5
4-5
4-5

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

EXERCISE
Lat Pulldown
Behind-the-Neck Pulldown

SETS REPS
4*
16-20
3*
16-20

Rope Straight-Arm Pulldown

Dumbbell Shrug
EZ-Bar Cable Curl
Incline Dumbbell Curl
Dumbbell Hammer Curl
Dumbbell Reverse Wrist Curl

3*
4*
3*
3*
3*
3*

16-20
16-20
16-20
16-20
16-20
16-20

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

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

EXERCISE
Barbell Bent Over Row
Incline Dumbbell Row
Seated Cable Row
Barbell Shrug
Barbell Curl
Seated Barbell Curl
Reverse-Grip Barbell or EZ-Bar Curl
Behind-The-Back Wrist Curl

SETS
4*
3*
3*
4*
3*
3*
3*
3*

REPS
2-5
2-5
2-5
2-5
2-5
2-5
4-5
4-5

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

www.bodybuilding.com/shortcut2shred

*
Cable Crossover
Lying Cable Rear Delt Flye
O
Dumbbell Flye
Leg Extension
Overhead Cable Triceps Extension
Leg Curl
Lying Triceps Extension
Seated Calf Raise
W
Rope Triceps Pressdown
Donkey or Leg Press Calf Raise
EXERCISE
Crossover Crunch
*On the
EXERCISE
Dumbbell Lateral Raise
Cable Woodchopper
last set
Cable Crossover from Low Pulley
Cable Front Raise
do a
WORKOUT 4:
CHEST,
TRICEPS,
ABS (SINGLE
JOINT)

3*
4*
4*
3*
3*

21-30
21-30
21-30
21-30
21-30

cardio
accelerated
rest-pause
dropset

NUT
RITIO
N
PLAN

Shortcut
to Shred
is built
on three
distinct
nutrition
EXERCISE
phases.
Lat Pulldown
Each
Behind-the-Neck Pulldown
phase
Rope Straight-Arm Pulldown
calls for
different
Dumbbell Shrug
EZ-Bar Cable Curl amounts
of
Incline Dumbbell Curl
carbohy
Dumbbell Hammer Curl
drates
Dumbbell Reverse Wrist
and Curl
calories.
*On the last set
Your
do a cardio
protein
accelerated
and fat
rest-pause
intake
dropset
remains
the
same
througho
ut
Shortcut
to Shred,
but your
carb
intake
gradually
drops,
which
also
drops
your
overall
calories.

WORKOU
T 6: BACK,
TRAPS,
BICEPS

SH
OR
TC
UT
TO
SH

R
N
P
P
h

F
P
h

C
P
h

I
n
I
n

B
y

P
P
r
F
a
C
a

W
2
0
5
0
5
0
2

BREA
KFAS
T
30-60
min
after
wake-up
supplem
ents

3 whole
eggs
3 egg
whites
1 cup
cooked
oatmeal
1 tbsp
honey
1/2
large
grapefr
uit

LATEMORN
ING
SNAC
K
8 oz.
reduced
-fat
Greek
yogurt
1 tbsp
honey
1/2 oz.
walnuts
(7
halves)
crushed

LATEMORNI
NG
SUPPL
EMENT
S
200 mg
caffeine
5001000
mg
green
tea
extract

500-2000 mg
yohimbe
2 g acetyl-Lcarnitine

LUNCH
5 oz. can tuna
2 slices wholewheat bread
1
t
b
s
p
l
i
g
h
t
m
a
y
o
n
n
a
i
s
e
1
/
2

r
u

r
g
e
g
r
a
p

MIDDAY
SNACK
3 sticks
light
mozzarell
a string
cheese

1
medium
apple
1 oz
mixed
nuts

PREWORKO
UT
SUPPLE
MENTS
30-60
minutes
before
workout
200 mg
caffeine
500-1000
mg green
tea
extract
500-2000
mg
yohimbe
2g
acetyl-Lcarnitine

WORK
OUT
MEAL
Sip
througho
ut
workout
1
/
2

e
f

l
a

c
o

b
e
t
a
a
l
a
n
i
n
e

POSTWORKOUT
MEAL
Within 30
minutes after
workout
1 scoop whey
1 scoop casein
1
4
s
m
a
l
l
W
o
n
k
a
P
i
x
y
S
t
i
x
o
r
1
G
i
a
n
t
P
i
x
y
S

t
i
x
5
g
B
C
A
A
s
1.5-5 g
creatine
1.5-2 g
betaalanine
2g
carnitine

DINNE
R
8 oz top
sirloin
steak
1 large
sweet
potato
2 cups
mixed
green
salad
1 tbsp
olive oil
1 tbsp
vinegar
2-3 g fish
oil
2-3 g
CLA

NIGHT
TIME
SNACK
8 oz lowfat
cottage
cheese
1 cup
sliced
pineapple
2-3 g fish

o
i
2
-

N
C
a
P
r
C
a
F
a

P
P
r
F
a
C
a
L
i

on
the
one day
of
the
week
that you
dont
train,
these
numbers
will
be
slightly
lower
since
you skip
the preand
postworkout
meals.
Feel free
to have
your preworkout
shake as
an extra
snack on
that rest
day
if
you get
hungry.

The
sample
meals
are
similar
to
Phase
1,
but
this
does not
mean
you
need to
eat
these
exact
foods
and only
these
foods
for all 3
weeks
of
the
first
2
phases

of this program.

The foods

bring the carbs

down without
affecting protein
and fat much.

Refer
to
the
alternative foods
list for foods that
you can use to
replace
these
sample choices
so
the
diet
doesnt become
boring and bereft
of
nutrient
diversity.

WAKE-UP
SUPPLEMEN
TS
200 mg caffeine
500-1000 mg
green tea extract
500-2000 mg
yohimbe
2 g acetyl-Lcarnitine

BREAKFAST
30-60 min after
wake-up
supplements
1 scoop whey
protein (sip while
prepping
breakfast)
3 whole eggs
3 egg whites
1 cup cooked
oatmeal
1 tbsp honey
1
/
2
l
a
r
g
e

g
r
a
p
e
f
r
u
i
t
2
3
g
f
i
s
h
o
i
l

2
3
g
C
L
A

L
A
T
E
M
O
R
N
I
N
G

SNA
CK
8 oz.
reduc
ed-fat
Gree
k
yogur
t
1 tsp
hone
y
1/2
oz
waln
uts (7
halve
s),
crush
ed

LAT
EMO
RNI
NG
SUP
PLE
ME
NTS
200
mg
caffei
ne
5001000
mg
green
tea
extra
ct
5002000
mg
yohi
mbe
2g
acety
l-Lcarnit
ine

LUN

CH
5 oz. can
tuna
2 cups
mixed
green salad
1 tbsp olive
oil
1
t
b
s
p
v
i
n
e
g
a
r
1
/
2
l
a
r
g
e
g
r
a
p
e
f
r
u
i
t

MID-DAY
SNACK
3 sticks
light

mozzarella string
cheese
1 oz mixed nuts

P
R
E
W
O
R
K
O
U
T
S
U
P
P
L
E
M
E
N
T
S
3
0
6
0
m
i
n
u
t
e
s
b
e
f
o
r
e
w
o
r
k
o
u
t
2
0
0
m
g

caffei
ne
5001000
mg
green
tea
extra
ct
5002000
mg
yohi
mbe
2g
acety
l-Lcarnit
ine

WO
RK
OUT
ME
AL
Sip
throu
ghout
work
out
1
/
2
s
c
o
o
p
w
h
e
y
1
/
2
s
c
o

o
p
c
a
s
e
i
n
1
.
5
5
g
c
r
e
a
t
i
n
e
1
.
5
2
g
b
e
t
a
a
l
a
n
i
n
e

POST-

WORKOUT
MEAL
Within 30
minutes after
workout
1 scoop whey
1 scoop casein
14 small Wonka
Pixy Stix or 1
Giant Pixy Stix 5
g BCAAs
1.5-5 g creatine
1.5-2 g betaalanine
2 g carnitine

DINNER
8 oz top sirloin
steak
1 large sweet
potato
1 cup chopped
broccoli
2-3 g fish oil
2-3 g CLA

NIGHTTIME
SNACK
1 cup low-fat
cottage cheese
2-3 g fish oil
2-3 g CLA

TOTALS
Calories: 2,600
Protein: 280 g
Carbs: 180 g
Fat: 80 g

P
H
A
S
E
I
I
I

W
E
E
K
S
4
6
P
r
o
t
e
i
n
:
1
.
5
g
r
a
m
s
p
e
r
p
o
u

nd
Fats:
0.5
gram
s per
poun
d
Carb
s: 0.5
gram
s per
poun
d
Drop
ping
calori
es
and
carbs
again
will
caus
e
your
body
to
conti
nue
burni
ng
fat.
Unlik
e in
Phas
es 1
and
2,
wher
e you
eat
fewer
calori
es
and
carbs
on
your
rest
day,
the
oppo
site
holds
true
in
Phas
e 3.

You will eat

more carbs
and
calories on
your
rest
days.
On
your
rest days
throughout
Phase
3,
you get to
enjoy
a
high-carb,
pig-out day.
Since you
go so low
in carbs six
days of the
week, you
will
need
this
one
high-carb
day
to
prevent
your
metabolism
from
sputtering
and
slowing
down
to
spare
energy
reserves
(body fat).
The highcarb
day
will
help
kick
start
your
metabolism
again,
keeping
you in a fatburning
mode
for
the
final
phase

HIGHCARB,
REST
DAY
MACRO
S

Protein: 1.5
grams of
protein per
pound of
bodyweight
Carbs: At
least 2 grams
of carbs per
pound of
bodyweight
Fat: 0.5
grams per
pound of
bodyweight

5
0
0
1
0
0
0

A high-carb pigout day does not

mean youll eat
pizza and drink
beer all day. Sure,
a couple beers or
a glass of wine
wont derail your
progress, but your
high-carb
day
isnt a full

t
e
a

24-hour chest
session.
Shoot for low-fat
carb
sources.
High-glycemic or
fast-digesting
carbs are fine
during the first
half of the day, as
is fruit, but to
prevent any of
those carbs from
being stored as
body fat, focus on
slow-digesting or
low-glycemic
carbs later in the
day.

WORKOU
T DAYS
WAKE-UP
SUPPLEMEN
TS
200 mg caffeine

m
g
g
r
e
e
n

e
x
t
r
a
c
t
5
0
0
2
0
0
0
m
g
y
o
h
i
m
b
e
2
g
a
c
e
t
y
l
-

Lcarnit
ine

2-3 g fish
oil
2-3 g CLA

BRE
AKF
AST

LATEMORNIN
G
SNACK

30-60
min
after
wake
-up
suppl
emen
ts
1
scoo
p
whey
protei
n (sip
while
prepp
ing
break
fast)
3
whol
e
eggs
3 egg
white
s

Turkey,
Swiss, and
avocado
rolls

LATEMORNIN
G
SUPPLE
MENTS
200 mg
caffeine
500-1000
mg green
tea extract
500-2000
mg
yohimbe
2 g acetylL-carnitine

LUNCH
5 oz. can
tuna
2 cups
mixed
green salad
1 tbsp olive
oil
1 tbsp
vinegar

MID-DAY
SNACK
3 sticks
light
mozzarella
string
cheese
1 oz mixed
nuts

PREWORKO
UT

SUPPLEMEN
TS
30-60 minutes
before workout
200 mg caffeine
500-1000 mg
green tea extract
500-2000 mg
yohimbe
2 g acetyl-Lcarnitine

WORKOUT
MEAL
Sip throughout
workout
1
/
2
s
c
o
o
p
w
h

e
y
1
/
2
s
c
o
o
p
c
a
s
e
i
n
1
.
5
5
g

c
r
e
a
t
i
n
e
1
.
5
2
g
b
e
t
a
a
l
a
n

i
n
e

POSTWORKO
UT
MEAL
Within 30
minutes
after
workout
1 scoop
whey
1 scoop
casein
14 small
Wonka
Pixy Stix or
1 Giant
Pixy Stix 5
g BCAAs
1.5-5 g
creatine
1.5-2 g
betaalanine
2g
carnitine

DINNE
R
8 oz top
sirloin
steak
1 cup
chopped
broccoli
2-3 g fish
oil
2-3 g
CLA

NIGHT
TIME
SNACK
8 oz lowfat
cottage
cheese
2-3 g fish
oil
2-3 g
CLA

TOTAL
S
Calories:
2,200
Protein:
280 g
Carbs:
80 g
Fat: 80 g

HIGH
CAR
B
REST
DAYS
WAKEUP
SUPPL
EMENT
S
200 mg
caffeine
500-1000

m
g
gr
ee
n
te
a
ex
tra
ct
50
020
00
m
g
yo
hi
m
be
2
g
ac
et
ylLca
rni
tin
e

B
R
E
A
K
F
A
S
T
30
60
mi
n
aft
er
wa
ke
up
su
pp
le
m
en
ts

1 scoop
whey
protein
(sip
while
prepping
breakfas
t)

5g
BCAAs
1.5-5 g
creatine
1.5-2 g
betaalanine
2g
carnitin
e
3 whole
eggs
3 egg
whites
3 fourinch
pancak
es
2 tbsp
maple
syrup
2-3 g
fish oil
2-3 g
CLA

LATEMORN
ING
SNAC
K
1
sco
op
whe
y
prot
ein
(sip
whil
e
pre
ppin
g
pizz

a) Stoppani
EZ Pizza
Ingredients:
1/4 Boboli
whole-wheat
pizza crust

Di
re
cti
on
s:

1.

Sp
r
e
a
d

b
a
k
e

s
a
u
c
e

f
o
r
a
b
o
u
t
1
5

/
4

l
i
g
h
t
m

o
n

o
z

c
r
u
s
t
a
n
d

z
a
r
e
l
l
a

t
o
p

1
/

w
it
h

4
c

c
h
e
e
s
e
.

u
p
m
a
r

2. P

l
a
c
e

n
a
r
a
s

i
n

a
u
c
e

o
v
e

a
n
d

m
i
n
u
t
e
s
o
r
u
n
ti
l
c
h
e
e
s
e
i
s
m
e
lt
e
d
.

LATEMORNING
SUPPLEME
NTS
200 mg caffeine
500-1000 mg
green tea
extract
500-2000 mg
yohimbe
2 g acetyl-Lcarnitine

LUNCH
6-inch
Subw
ay
Turke
y and
ham
(doub
le
meat)
on
wheat
1 oz. bag
Baked Lays
1 large diet
soda

MID-DAY
SNACK
3 stick slight
mozzarella
string cheese
6 cups airpopped
popcorn or 1
bag low-fat
microwave
popcorn
1/2 medium
cantaloupe

DINNER
8 oz chicken
breast
1 cup cooked
brown rice
1 cup cooked
black beans

1 cup
chopped
broccoli
2-3 g fish
oil
2-3 g
CLA

NIGHT
TIME
SNACK
1 cup
reducedfat Greek
yogurt
1 tbsp
honey
1
/
2
o
z
.
w
a
l
n
u
t
s
(
7
h
a
l
v
e
s
)
,
c
r
u
s
h
e

d
2
3
g
f
i
s
h
o
i
l
23
g
CL
A

T
O
T
A
L
S
Ca
lor
ie
s:
3,
10
0
Pr
ot
ei
n:
26
0
g
Ca
rb
s:
36
0
g
Fa
t:
70
g

SUP
PLE
MEN
T
PLA
N
The
Shortcu
t to
Shred
supple
ment
schedul
e is
practice
d and
precise.
Everyth
ing I do
is
researc
hed,
tested
in the
lab, and
tried on
my own
physiqu
e. My
body is
a
product
of my
brain. If
you
want
the best
results
from
this
progra
m, you
need to
follow
this
regime
n.
Every
capsule
, every
shake,
and
every
dose is

intended to help
you achieve
your best
physique.

WHEY
PROTEIN
Whey is the king
of
musclebuilding proteins.
Its
a
fastdigesting
milk
protein that can
help you build
muscle
and
increase strength.
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 of
digestion. It gets
to your muscles
faster than any
other
protein
you can ingest.
Whey is also
loaded
with
essential
branched chain
amino
acids
(BCAAs),
including
leucine,
considered one
of
the
most
critical musclemaking amino
acids.

CASEIN
PROTEIN
Casein
is
a
slow-digesting
milk protein that
supports muscle
growth
and
provides
a

steady
stream of
amino
acids to
your
muscles.
Because
it
releases
slowly,
casein is
a
great
protein to
take
before
bed.
It
can help
reduce
muscle
breakdow
n
while
you sleep
and feed
your
hungry
muscles
overnight.
When
mixed
with whey
around
your
workouts,
casein
will
enhance
and
prolong
your
bodys
anabolic
response.

BCAAS
The
three
BCAAs
are
leucine,
isoleucin
e,
and
valine.
They are
critical
for
muscle

gr
o
wt
h.
W
hil
e
w
he
y
pr
ot
ei
n
is
ric
h
in
B
C
A
As
,
ta
ki
ng
ad
dit
io
na
l
B
C
A
As
ar
ou
nd
yo
ur
w
or
ko
ut
s
ca
n
fur
th
er
en
ha
nc
e
re
co
ve
ry

and
provide
a quick
source
of
muscul
ar
energy.
As
a
result,
BCAAs
can
improve
your
workout
s and
boost
perform
ance.
In fact,
one
study I
perform
ed with
the
Weider
Resear
ch
Group

present
ed
at
the
2009
annual
meeting
of the
Internat
ional
Society
of
Sports
Nutritio
n
further
support
s
BCAAs
ability
to help
build
muscle.
We
discove
red that
subject
s taking

them
around
workouts
gained nearly
twice as much
muscle
mass
on an 8-week
training
program than
subjects taking
only whey or
Gatorade
around
workouts.
Specific BCAAs
offer additional
benefits, such
as:
Leucine: Turns
on
muscle
protein
synthesis;
increases
satiety
Isoleucine:
Supports
fat
loss; provides
energy
Valine:
Decreases
fatigue; supports
fat loss;
prolongs energy

FISH
OIL
Fish oil
suppleme
nts are a
great
source of
essential
omega-3
fats,
especiall
y
EPA
and DHA.
These
suppleme
nts
support
muscle
growth
and
fat
loss; help
block fat
storage;
promote
overall
health
and
wellness;
support
normal,
healthy
immune
function;
and
support
heart,
brain,
vision,
and joint
health. If
youre
not
already
taking a
fish
oil
suppleme
nt,
reel
one
in
today.

ACETY
L LCARNI
TINE
Acetyl L-

ca
rni
tin
e
(A
LC
A
R)
is
Lca
rni
tin
e
wit
h
an
ac
et
yl
gr
ou
p
att
ac
he
d.
Th
is
att
ac
h
m
en
t
inc
re
as
es
ca
rni
tin
es
up
ta
ke
by
th
e
bo
dy,
m
aki
ng
it
m
or
e

effectiv
e.
ALCAR
is able
to enter
the
brain,
where it
may aid
in brain
function
, boost
alertnes
s, and
support
positive
mood.
In other
areas of
the
body,
such as
muscle
cells,
carnitine
aids fat
loss
transpor
ting fatty
acids
into the
power
centers
of cells,
called
mitocho
ndria.
These
power
centers
work to
generat
e energy
by
burning
up
nutrients
such as
fat
for
fuel.

LCARN
ITINE

LTARTRATE
L-carnitine
Ltartrate supports
fat loss and
increases
energy.
This
pure form of
carnitine
requires insulin
for absorption.

Unlike ALCAR,
which is great
throughout the
day,
straight
carnitine is best
taken after a
tough workout
to
enhance
recovery
and
promote
fatty
acid
metabolism.
Whey
and
carbohydrates
consumed postworkout are the
perfect vehicles
for this form of
carnitine.

CREATINE
Creatine is one
of the mostresearched
sports nutrition
supplements on
the market. It
provides
muscular
energy for highintensity
exercise, helps
you
build
muscle,
and
boosts strength
gains.
Research
suggests
that
creatine
can
boost
muscle
gains by as
much as 10
pounds
and
strength by 10
percent in just a

few
weeks.
For best
delivery,
put
creatine
in
your
pre- and
postworkout
protein
shakes.
Thats
when you
get
a

big
ge
r
ins
uli
n
re
sp
on
se,
an
d
ins
uli
n
hel

ps drive
creatine
into your
muscles
.

BETAALANI
NE
Resear
ch
suggest
s
that
when
trained

lifters add betaalanine

and
creatine to their
supplement
regimen, they
gain
more
muscle
and
lose more body
fat than those
taking creatine
alone.
Betaalanine
can
also
increase
muscle strength
and endurance
during
workouts.

CAFFEINE
This
potent
central nervous
system stimulant
increases
alertness,
mental
focus,
and your pain
threshold during
workouts. It also
functions as a
powerful
fat
burner. Since its
a
stimulant,
caffeine
naturally
increases
the
number
of
calories
your
body
burns.
Caffeine
also
attaches
to
receptors on fat
cells to blunt fat
storage
and
increase
fatty
acid release.

GREEN TEA
EXTRACT
Green
tea
enhances
fat
loss and offers
a
host
of
additional
health
and
physique
benefits,
including joint
support
and
muscle
recovery. Green
tea aids fat loss
by
boosting
daily
calorie
burn.
The
ingredients in
green
tea
responsible for
this effect are
called
catechins. The
most important
catechin
is
epigallocatechi

E
G

Y
Y
o

R
e

P
P
L
E
M

C
o

B
y

N
T
T
I
M
I
N
G
A

Whey
protein:
1 scoop
Fish oil:
2-3
grams
Caffein
e: 200
milligra
ms

Green tea
extract: 5001,000 mg
Acetyl Lcarnitine: 1.5-2
g Yohimbe:
500-2,000 mg
CLA: 2-3 g
LATE
MORNING/EARLY
AFTERNOON

Caffeine: 200300 mg
Green tea
extract: 5001,000 mg
Acetyl Lcarnitine: 1.5-2
g Yohimbe:
500-2,000 mg

30-45 MINUTES
PRE-WORKOUT

Caffeine: 200300 mg
Green tea
extract: 5001,000 mg
Acetyl Lcarnitine: 1.5-2
g Yohimbe:
500-2,000 mg
BCAAs: 5 g
Creatine: 1
serving
Beta-alanine:
1.5-3 g

D
O
S
A
G
E
M
O
R
N
I
N
G

IMMEDIATELY
PREWORKOUT
Whey
protein:
1/2

scoop
Casein
protein:
1/2
scoop
IMMEDIATELY
POSTWORKOUT

Whey
protei
n: 1
scoop
Casei
n
protei
n: 1
scoop
BCAA
s: 5 g
Creatine: 1
serving
Beta-alanine:
1.5-3 g
L-carnitine: 2 g

WITH
DINNER
Fish oil: 2-3 g
CLA: 2-3 g

WITH FINAL
MEAL
Fish oil: 2-3 g
CLA: 2-3 g

BEFORE
BED
Casein protein:
1 scoop

A
Y
o

M
T
h
c
h

b
r
e
a
s
t
t
u
r
k
e
y
l
e
g
l
e
a
n
g
r
o
u
n
d
t
u
r
k
e
y
l
e
a
n
g
r
o
u
n
d
b
e
e
f

t
r
i
t
i
p
s
t
e
a
k
f
l
a
n
k
s
t
e
a
k
p
o
r
k
t
e
n
d
e
r
l
o
i
n
b
i
s
o
n
v
e
n
i
s
o

n
o
s
t
r
i
c
h
l
a
m
b
g
o
a
t
s
a
l
m
o
n
s
a
r
d
i
n
e
s
h
e
r
r
i
n
g
t
r
o
u
t
t
i
l

a
p

s
o
c
r

m
u
s
s
e
l
s
o
y
s
t
e
r
s
l
o
b
s
t
e
r
s
q
u
i
d
o
c
t
o
p
u
s

l
e
a
n
d
e
l
i
t
u
r
k
e
y
b
r
e
a
s
t
l
e
a
n
d
e
l
i
c
h
i
c
k
e
n
b
r
e
a
s
t
l
e
a
n

d
e
l
i
h
a
m
lean deli roast
beef

DAIRY
REPLAC
EMENTS
You will eat dairy
at
several
meals, including
foods like Greek
yogurt, cottage
cheese,
and
low-fat
string
cheese. Feel to
replace any of
these with each
other, or any of
the following:

4
6
o
z
o
f
a
n
y
o
f
t
h
e
m
e
a

t
s

e
2
o
z
b
e
e
f
j
e
r
k
y
3
s
l
i
c
e
s
o
r
o
z
o
f
l
o
w
f
a
t
c
h
e
e
s
e
1
s
c
o
o
p
o
f
w
h

ey or mixed
protein
1 scoop casein
or mixed
protein

EGG
REPLAC
EMENTS
I
highly
recommend that
you
do
not
replace eggs due
to the benefits
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 eating
them. So, if you
must, you can
replace eggs with
the following:

1-2 scoops egg

protein
1-2 scoops
whey protein or
a mixed protein
1 serving of the
dairy foods
listed
6 oz of any of
the meats listed

VEGETA
BLE
REPLAC
EMENTS
These
vegetables can
replace
the
salad at dinner,
and since they
are
low
in

carbs, you
add 0.5-1
to almost
meal on
plan:
a
s
p
a
r
a
g
u
s
g
r
e
e
n
b
e
a
n
s
b
r
o
c
c
o
l
i
c
a
u
l
i
f
l
o
w
e
r
o
n
i
o
n

can
cup
any
the

b
e

b
o
s
p

FRUIT REPLACEMENTS
Replace any of the fruit with any of these:
orange
peach
nectarine
banana
pear Asian
pear
strawberries
blueberries
raspberries
blackberries
cherries
grapes
kiwifruit

OATMEAL REPLACEMENTS
Replace the morning oatmeal with any of these alternatives:

whole-grain cold
cereal granola
whole-wheat waffle
Ezekiel bread wholewheat bread whole-wheat
English muffin wholewheat pita bread wholewheat bagel

WHOLE-WHEAT BREAD REPLACEMENTS

Replace whole-wheat bread with any of these:
Ezekiel bread rye
bread sourdough
bread

whole-wheat English
muffin whole-wheat pita
bread whole-wheat bagel
whole-wheat tortilla

SWEET POTATO REPLACEMENTS

When get to eat a sweet potato in the early stage of the
diet, you can replace it with any of these:
1 cup brown rice
1 cup whole-wheat pasta (small amount of marinara
sauce) 1 cup of beans
1 cup quinoa

www.bodybuilding.com/shortcut2shred

www.bodybuilding.com/shortcut2shred