®

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Workout Program
Cardio acceleration is critical to Shortcut to Shred. It wlll nrè up
your fat-burning furnace like nothing else. Cardio acceleration
is a technique that combines high-intensity cardio and
rèslstancè tralnlng lnto onè íast-pacèd workout. |nstèad
of resting between your lifts, you will do cardio between
èvèry slnglè sèt. Slmply put, you`ll llít onè sèt oí a prèscrlbèd
èxèrclsè, such as bènch prèss, and thèn lmmèdlatèly íollow lt
with one minute of cardio.
Cardlo ènèctlvèly rèplacès your rèst pèrlods. Now, | don`t
mean you have to rack the barbell, run across the gym, and
jump on a trèadmlll or statlonary blkè. Your cardlo accèlèratlon
èxèrclsès can bè as slmplè as runnlng ln placè nèxt to thè
bènch. You can also jump ropè, pèríorm dumbbèll clèans,
stèp-ups, or any comblnatlon oí íull-body èxèrclsès. Whatèvèr
you do, thè polnt ls to movè íor an èntlrè mlnutè.
Bètwèèn èach sèt, you`ll do onè mlnutè oí a cardlo accèlèratlon
èxèrclsè. |í you`rè nèw to ntnèss and nnd that onè mlnutè ls
too long, you can reduce the time to 30 seconds, or go at a
slowèr pacè. 1hè goal ls to gradually lncrèasè thè tlmè you
spènd dolng hlgh-lntènslty cardlo. You want to kèèp èach
cardio acceleration minute as intense and demanding as
posslblè.
Cardio aCCeleration oPtions
KB Swing
Goblet Squat
Squat Jump
Box Jump
LB Stèp-up
BB Stèp-up
Sprlnts
Running in Place
Medicine Ball Slam
Dumbbell Lunge
Lungè Jumps
Sldè-to-Sldè Box Shumè
Sledgehammer Swing
Battllng Ropès
Rockèt Jump
Lateral Bound
Latèral Box Jump
Sldè Standlng Long Jump
Mountain Climber
Jump Ropè
Knèè 1uck Jump
Diagonal Bound
1lrè |llp
Sklpplng (ln placè}
Llllptlcal
DB Clean
Smith Machine Clean
Stèp-up wlth Knèè Ralsè
sHortCut to sHred
Workout Program
PHase 1: Week 1
W0kK00I 1: f8|!I, Ik|f||!, â8! (M0|I|·J0|NI|
ExErcisE sEts rEps
Bench Press 4 9-11
Incline Dumbbell Press 3 9-11
Decline Smith Machine Press 3 9-11
Llps 4 9-JJ
Closè-Grlp Bènch Prèss 4 9-JJ
Cable Crunch 3 9-11
Smlth Machlnè Hlp 1hrust 3 9-JJ
W0kK00I 2: !800|0|k!, ||0!, fâ|T|! (M0|I|·J0|NI|
ExErcisE sEts rEps
Barbell Shoulder Press 4 9-11
Alternating Dumbbell
Shouldèr Prèss (Standlng} 3 9-JJ
Smith Machine One-Arm
Üprlght Row 3 9-JJ
Squat 4 9-11
Deadlift 3 9-11
Walklng Lungè 3 9-JJ
Standing Calf Raise 3 9-11
Seated Calf Raise 3 9-11
W0kK00I 3: 8âfK, Ikâ|!, 8|f||! (M0|I|·J0|NI|
ExErcisE sEts rEps
Barbell Bent Over Row 4 9-11
Dumbbell Bent-Over Row 3 9-11
Seated Cable Row 3 9-11
Barbell Shrug 4 9-11
Barbell Curl 3 9-11
Barbell or EZ-Bar Preacher Curl 3 9-11
Rèvèrsè-Grlp Barbèll Curl 3 9-JJ
Barbèll Wrlst Curl 3 9-JJ
W0kK00I 4: f8|!I, Ik|f||!, â8! (!|N0|| J0|NI|
ExErcisE sEts rEps
|ncllnè Lumbbèll |lyè 3 J2-J5
Lumbbèll |lyè 3 J2-J5
Cablè Crossovèr 3 J2-J5
1rlcèps Prèssdown 3 J2-J5
Ovèrhèad Lumbbèll Lxtènslon 3 J2-J5
Cablè Lylng 1rlcèps Lxtènslon 3 J2-J5
Crunch 3 J2-J5
Standlng Obllquè Cablè Crunch 3 J2-J5
W0kK00I 5: !800|0|k!, ||0!, fâ|T|!
ExErcisE sEts rEps
Lumbbèll Latèral Ralsè 3 J2-J5
Barbèll |ront Ralsè 3 J2-J5
Lumbbèll Bènt-Ovèr Latèral Ralsè 3 J2-J5
Lèg Lxtènslon 4 J2-J5
Lèg Curl 4 J2-J5
Sèatèd Calí Ralsè 3 J2-J5
Lonkèy or Lèg Prèss Calí Ralsè 3 J2-J5
Workout 6: Back, traps, Biceps
ExErcisE sEts rEps
Lat Pulldown 3 J2-J5
Rèvèrsè-Grlp Pulldown 3 J2-J5
Stralght-Arm Pulldown 3 J2-J5
Smith Machine
Bèhlnd-thè-Back Shrug 4 J2-J5
|ncllnè Lumbbèll Curl 3 J2-J5
Hlgh Cablè Curl 3 J2-J5
Ropè Cablè Curl 3 J2-J5
Lumbbèll Rèvèrsè Wrlst Curl 3 J2-J5
PHase 1: Week 2
W0kK00I 1: f8|!I, Ik|f||!, â8! (M0|I|·J0|NI|
ExErcisE sEts rEps
Bench Press 4 6-8
Incline Dumbbell Press 3 6-8
Decline Smith Machine Press 3 6-8
Llps 4 6-8
Closè-Grlp Bènch Prèss 4 6-8
Cable Crunch 3 7-8
Smlth Machlnè Hlp 1hrust 3 7-8
W0kK00I 2: !800|0|k!, ||0!, fâ|T|!
ExErcisE sEts rEps
Barbell Shoulder Press 4 6-8
Alternating Dumbbell
Shouldèr Prèss (Standlng} 3 6-8
Smith Machine
Onè-Arm Üprlght Row 3 6-8
Squat 4 6-8
Deadlift 3 6-8
Walklng Lungè 3 6-8
Standing Calf Raise 3 7-8
Seated Calf Raise 3 7-8
Workout 3: Back, traps, Biceps
ExErcisE sEts rEps
Barbell Bent Over Row 4 6-8
Dumbbell Bent-Over Row 3 6-8
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by 20-30 pèrcènt and llít untll you rèach musclè íallurè agaln.
You arè now donè wlth thè sèt and rèady to movè to thè nèxt
exercise.
W0kK00I 1: f8|!I, Ik|f||!, â8! (M0|I|·J0|NI|
ExErcisE sEts rEps
Bench Press 4* 9-11
Incline Bench Press 3* 9-11
Decline Dumbbell Press 3* 9-11
Llps 4' 9-JJ
Closè-Grlp Bènch Prèss 4' 9-JJ
Smith Machine Crunch 3* 9-11
Hanging Leg Raise 3* 9-11
*On the last set do a cardio accelerated rest-pause dropset
W0kK00I 2: !800|0|k!, ||0!, fâ|T|! (M0|I|·J0|NI|
ExErcisE sEts rEps
Barbell Shoulder Press 4* 9-11
Lumbbèll Shouldèr Prèss (Sèatèd} 3' 9-JJ
Lumbbèll Üprlght Row 3' 9-JJ
Squat 4* 9-11
Deadlift 3* 9-11
Leg Press 3* 9-11
Standing Calf Raise 3* 9-11
Seated Calf Raise 3* 9-11
*On the last set do a cardio accelerated rest-pause dropset
W0kK00I 3: 8âfK, Ikâ|!, 8|f||! (M0|I|·J0|NI|
ExErcisE sEts rEps
Barbell Bent Over Row 4* 9-11
Incline Dumbbell Row 3* 9-11
Seated Cable Row 3* 9-11
Barbell Shrug 4* 9-11
Barbell Curl 3* 9-11
Seated Barbell Curl 3* 9-11
Rèvèrsè-Grlp Barbèll or LZ-Bar Curl 3' 9-JJ
Bèhlnd-1hè-Back Wrlst Curl 3' 9-JJ
*On the last set do a cardio accelerated rest-pause dropset
Lumbbèll |lyè 3 2J-30
Cable Crossover 3 21-30
1rlcèps Prèssdown 3 2J-30
Overhead Dumbbell Extension 3 21-30
Cablè Lylng 1rlcèps Lxtènslon 3 2J-30
Crunch 3 21-30
Standing Oblique Cable Crunch 3 21-30
W0kK00I 5: !800|0|k!, ||0!, fâ|T|!
ExErcisE sEts rEps
Dumbbell Lateral Raise 3 21-30
Barbèll |ront Ralsè 3 2J-30
Dumbbell Bent-Over Lateral Raise 3 21-30
Leg Extension 4 21-30
Leg Curl 4 21-30
Seated Calf Raise 3 21-30
Donkey or Leg Press Calf Raise 3 21-30
Workout 6: Back, traps, Biceps
ExErcisE sEts rEps
Lat Pulldown 3 21-30
Rèvèrsè-Grlp Pulldown 3 2J-30
Straight-Arm Pulldown 3 21-30
Smith Machine
Behind-the-Back Shrug 4 21-30
Incline Dumbbell Curl 3 21-30
High Cable Curl 3 21-30
Ropè Cablè Curl 3 2J-30
Lumbbèll Rèvèrsè Wrlst Curl 3 2J-30
PHase 2: Week 4
|í you`rè íèèllng rèally good and want to makè thè Shortcut to
Shrèd sèsslons èvèn morè lntènsè, start pèríormlng a ¨cardlo
accèlèratèd rèst-pausè dropsèt" on thè last sèt oí èach major
èxèrclsè. 1hè tèchnlquè ls as brutal as lt sounds, bèllèvè mè.
cardio accelerated rest-pause dropset: 1akè thè last sèt oí
èach èxèrclsè to musclè íallurè. 1hèn, rack thè wèlght and
pèríorm cardlo accèlèratlon by runnlng ln placè íor J5-20
sèconds. Plck up thè wèlght and contlnuè dolng rèps untll you
reach muscle failure again. Immediately decrease the weight
PHase 1: Week 3
W0kK00I 1: f8|!I, Ik|f||!, â8! (M0|I|·J0|NI|
ExErcisE sEts rEps
Bènch Prèss 4 2-5
|ncllnè Lumbbèll Prèss 3 2-5
Lècllnè Smlth Machlnè Prèss 3 2-5
Llps 4 2-5
Closè-Grlp Bènch Prèss 4 2-5
Cablè Crunch 3 5-6
Smlth Machlnè Hlp 1hrust 3 5-6
W0kK00I 2: !800|0|k!, ||0!, fâ|T|!
ExErcisE sEts rEps
Barbèll Shouldèr Prèss 4 2-5
Alternating Dumbbell
Shouldèr Prèss (Standlng} 3 2-5
Smith Machine
Onè-Arm Üprlght Row 3 4-5
Squat 4 2-5
Lèadllít 3 2-5
Walklng Lungè 3 4-5
Standlng Calí Ralsè 3 5-6
Sèatèd Calí Ralsè 3 5-6
Workout 3: Back, traps, Biceps
ExErcisE sEts rEps
Barbèll Bènt Ovèr Row 4 2-5
Lumbbèll Bènt-Ovèr Row 3 2-5
Sèatèd Cablè Row 3 2-5
Barbèll Shrug 4 2-5
Barbèll Curl 3 2-5
Barbèll or LZ-Bar Prèachèr Curl 3 4-5
Rèvèrsè-Grlp Barbèll Curl 3 4-5
Barbèll Wrlst Curl 3 4-5
W0kK00I 4: f8|!I, Ik|f||!, â8! (!|N0|| J0|NI|
ExErcisE sEts rEps
|ncllnè Lumbbèll |lyè 3 2J-30
Seated Cable Row 3 6-8
Barbell Shrug 4 6-8
Barbell Curl 3 6-8
Barbell or EZ-Bar Preacher Curl 3 6-8
Rèvèrsè-Grlp Barbèll Curl 3 6-8
Barbèll Wrlst Curl 3 6-8
W0kK00I 4: f8|!I, Ik|f||!, â8! (!|N0|| J0|NI|
ExErcisE sEts rEps
|ncllnè Lumbbèll |lyè 3 J6-20
Lumbbèll |lyè 3 J6-20
Cable Crossover 3 16-20
1rlcèps Prèssdown 3 J6-20
Overhead Dumbbell Extension 3 16-20
Cablè Lylng 1rlcèps Lxtènslon 3 J6-20
Crunch 3 16-20
Standing Oblique Cable Crunch 3 16-20
W0kK00I 5: !800|0|k!, ||0!, fâ|T|!
ExErcisE sEts rEps
Dumbbell Lateral Raise 3 16-20
Barbèll |ront Ralsè 3 J6-20
Dumbbell Bent-Over Lateral Raise 3 16-20
Leg Extension 4 16-20
Leg Curl 4 16-20
Seated Calf Raise 3 16-20
Donkey or Leg Press Calf Raise 3 16-20
Workout 6: Back, traps, Biceps
ExErcisE sEts rEps
Lat Pulldown 3 16-20
Rèvèrsè-Grlp Pulldown 3 J6-20
Straight-Arm Pulldown 3 16-20
Smith Machine
Behind-the-Back Shrug 4 16-20
Incline Dumbbell Curl 3 16-20
High Cable Curl 3 16-20
Ropè Cablè Curl 3 J6-20
Lumbbèll Rèvèrsè Wrlst Curl 3 J6-20
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PHase 2: Week 6
W0kK00I 1: f8|!I, Ik|f||!, â8! (M0|I|·J0|NI|
ExErcisE sEts rEps
Bènch Prèss 4' 2-5
|ncllnè Bènch Prèss 3' 2-5
Lècllnè Lumbbèll Prèss 3' 2-5
Llps 4' 2-5
Closè-Grlp Bènch Prèss 4' 2-5
Smlth Machlnè Crunch 3' 4-5
Hanglng Lèg Ralsè´ 3' 4-5
*On the last set do a cardio accelerated rest-pause dropset
^Use ankle weights or hold dumbbell between feet if needed
W0kK00I 2: !800|0|k!, ||0!, fâ|T|! (M0|I|·J0|NI|
ExErcisE sEts rEps
Barbèll Shouldèr Prèss 4' 2-5
Lumbbèll Shouldèr Prèss (Sèatèd} 3' 2-5
Lumbbèll Üprlght Row 3' 2-5
Squat 4' 2-5
Lèadllít 3' 2-5
Lèg Prèss 3' 2-5
Standlng Calí Ralsè 3' 4-5
Sèatèd Calí Ralsè 3' 4-5
*On the last set do a cardio accelerated rest-pause dropset
W0kK00I 3: 8âfK, Ikâ|!, 8|f||! (M0|I|·J0|NI|
ExErcisE sEts rEps
Barbèll Bènt Ovèr Row 4' 2-5
|ncllnè Lumbbèll Row 3' 2-5
Sèatèd Cablè Row 3' 2-5
Barbèll Shrug 4' 2-5
Barbèll Curl 3' 2-5
Sèatèd Barbèll Curl 3' 2-5
Rèvèrsè-Grlp Barbèll or LZ-Bar Curl 3' 4-5
Bèhlnd-1hè-Back Wrlst Curl 3' 4-5
*On the last set do a cardio accelerated rest-pause dropset
W0kK00I 4: f8|!I, Ik|f||!, â8! (!|N0|| J0|NI|
ExErcisE sEts rEps
Cable Crossover from Low Pulley 4* 16-20
Cable Crossover 3* 16-20
Lumbbèll |lyè 3' J6-20
Ovèrhèad Cablè 1rlcèps Lxtènslon 3' J6-20
Lylng 1rlcèps Lxtènslon 3' J6-20
Ropè 1rlcèps Prèssdown 3' J6-20
Crossover Crunch 3* 16-20
Cablè Woodchoppèr 3' J6-20
*On the last set do a cardio accelerated rest-pause dropset
W0kK00I 5: !800|0|k!, ||0!, fâ|T|!
ExErcisE sEts rEps
Dumbbell Lateral Raise 4* 16-20
Cablè |ront Ralsè 3' J6-20
Lylng Cablè Rèar Lèlt |lyè 3' J6-20
Leg Extension 4* 16-20
Leg Curl 4* 16-20
Seated Calf Raise 3* 16-20
Donkey or Leg Press Calf Raise 3* 16-20
*On the last set do a cardio accelerated rest-pause dropset
Workout 6: Back, traps, Biceps
ExErcisE sEts rEps
Lat Pulldown 4* 16-20
Bèhlnd-thè-Nèck Pulldown 3' J6-20
Ropè Stralght-Arm Pulldown 3' J6-20
Dumbbell Shrug 4* 16-20
EZ-Bar Cable Curl 3* 16-20
Incline Dumbbell Curl 3* 16-20
Dumbbell Hammer Curl 3* 16-20
Lumbbèll Rèvèrsè Wrlst Curl 3' J6-20
*On the last set do a cardio accelerated rest-pause dropset
PHase 2: Week 5
W0kK00I 1: f8|!I, Ik|f||!, â8! (M0|I|·J0|NI|
ExErcisE sEts rEps
Bench Press 4* 6-8
Incline Bench Press 3* 6-8
Decline Dumbbell Press 3* 6-8
Llps 4' 6-8
Closè-Grlp Bènch Prèss 4' 6-8
Smith Machine Crunch 3* 7-8
Hanging Leg Raise^ 3* 7-8
*On the last set do a cardio accelerated rest-pause dropset
^Use ankle weights or hold dumbbell between feet if needed
W0kK00I 2: !800|0|k!, ||0!, fâ|T|! (M0|I|·J0|NI|
ExErcisE sEts rEps
Barbell Shoulder Press 4* 6-8
Lumbbèll Shouldèr Prèss (Sèatèd} 3' 6-8
Lumbbèll Üprlght Row 3' 6-8
Squat 4* 6-8
Deadlift 3* 6-8
Leg Press 3* 6-8
Standing Calf Raise 3* 7-8
Seated Calf Raise 3* 7-8
*On the last set do a cardio accelerated rest-pause dropset
W0kK00I 3: 8âfK, Ikâ|!, 8|f||! (M0|I|·J0|NI|
ExErcisE sEts rEps
Barbell Bent Over Row 4* 6-8
Incline Dumbbell Row 3* 6-8
Seated Cable Row 3* 6-8
Barbell Shrug 4* 6-8
Barbell Curl 3* 6-8
Seated Barbell Curl 3* 6-8
Rèvèrsè-Grlp Barbèll or LZ-Bar Curl 3' 6-8
Bèhlnd-1hè-Back Wrlst Curl 3' 6-8
*On the last set do a cardio accelerated rest-pause dropset
W0kK00I 4: f8|!I, Ik|f||!, â8! (!|N0|| J0|NI|
ExErcisE sEts rEps
Cablè Crossovèr írom Low Pullèy 4' J2-J5
Cablè Crossovèr 3' J2-J5
Lumbbèll |lyè 3' J2-J5
Ovèrhèad Cablè 1rlcèps Lxtènslon 3' J2-J5
Lylng 1rlcèps Lxtènslon 3' J2-J5
Ropè 1rlcèps Prèssdown 3' J2-J5
Crossovèr Crunch 3' J2-J5
Cablè Woodchoppèr 3' J2-J5
*On the last set do a cardio accelerated rest-pause dropset
W0kK00I 5: !800|0|k!, ||0!, fâ|T|!
ExErcisE sEts rEps
Lumbbèll Latèral Ralsè 4' J2-J5
Cablè |ront Ralsè 3' J2-J5
Lylng Cablè Rèar Lèlt |lyè 3' J2-J5
Lèg Lxtènslon 4' J2-J5
Lèg Curl 4' J2-J5
Sèatèd Calí Ralsè 3' J2-J5
Lonkèy or Lèg Prèss Calí Ralsè 3' J2-J5
*On the last set do a cardio accelerated rest-pause dropset
Workout 6: Back, traps, Biceps
ExErcisE sEts rEps
Lat Pulldown 4' J2-J5
Bèhlnd-thè-Nèck Pulldown 3' J2-J5
Ropè Stralght-Arm Pulldown 3' J2-J5
Lumbbèll Shrug 4' J2-J5
LZ-Bar Cablè Curl 3' J2-J5
|ncllnè Lumbbèll Curl 3' J2-J5
Lumbbèll Hammèr Curl 3' J2-J5
Lumbbèll Rèvèrsè Wrlst Curl 3' J2-J5
*On the last set do a cardio accelerated rest-pause dropset
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|0!I·W0kK00I M|â|
Within 30 minutes after workout
J scoop whèy
J scoop casèln
J4 small Wonka Plxy Stlx or J Glant Plxy Stlx
5 g BCAAs
J.5-5 g crèatlnè
J.5-2 g bèta-alanlnè
2 g carnitine
0|NN|k
8 oz top slrloln stèak
J largè swèèt potato
2 cups mlxèd grèèn salad
J tbsp ollvè oll
J tbsp vlnègar
2-3 g nsh oll
2-3 g CLA
N|08II|M| !NâfK
8 oz low-fat cottage cheese
J cup sllcèd plnèapplè
2-3 g nsh oll
2-3 g CLA
N0Ik|I|0Nâ| |N|0
calories: 3,000
protein: 285 g
carbs: 270 g
Fat: 90 g
Þßã5ëll -Wëëk52·2
protein: J.5 grams pèr pound oí body wèlght
Fats: 0.5 grams pèr pound
carbs: J gram pèr pound
Llkè ln Phasè J, on thè onè day oí thè wèèk that you don`t traln,
thèsè numbèrs wlll bè sllghtly lowèr slncè you sklp thè prè-
and post-workout mèals. |èèl írèè to havè your prè-workout
shake as an extra snack on that rest day if you get hungry.
1hè samplè mèals arè slmllar to Phasè J, but thls doès not
mean you need to eat these exact foods and only these foods
íor all 3 wèèks oí thè nrst 2 phasès oí thls program. 1hè íoods
are similar so you can see what I removed and changed to
8k|âK|â!I
30-60 min after wake-up supplements
3 whole eggs
3 egg whites
J cup cookèd oatmèal
J tbsp honèy
J/2 largè grapèírult
|âI|·M0kN|N0 !NâfK
8 oz. reduced-fat Greek yogurt
J tbsp honèy
J/2 oz. walnuts (7 halvès} crushèd
|âI|·M0kN|N0 !0||||M|NI!
200 mg canèlnè
500-J000 mg grèèn tèa èxtract
500-2000 mg yohlmbè
2 g acetyl-L-carnitine
|0Nf8
5 oz. can tuna
2 slices whole-wheat bread
J tbsp llght mayonnalsè
J/2 largè grapèírult
M|0·0â1 !NâfK
3 sticks light mozzarella string cheese
J mèdlum applè
1 oz mixed nuts
|k|·W0kK00I !0||||M|NI!
30-60 minutes before workout
200 mg canèlnè
500-J000 mg grèèn tèa èxtract
500-2000 mg yohlmbè
2 g acetyl-L-carnitine
W0kK00I M|â|
Sip throughout workout
J/2 scoop whèy
J/2 scoop casèln
J.5-5 g crèatlnè
J.5-2 g bèta-alanlnè
nutritionPlan
Shortcut to Shred is built on three distinct nutrition phasès.
Lach phasè calls íor dlnèrènt amounts oí carbohydratès
and calorlès. Your protèln and íat lntakè rèmalns thè samè
throughout Shortcut to Shred, but your carb intake gradually
drops, whlch also drops your ovèrall calorlès.
sHortCut to sHred
nutrition Plan
|k0I||N
Phasè J-3. J.5 g pèr pound oí bodywèlght
|âI
Phasè J-3. 0.5 g pèr pound oí bodywèlght
carBs
Phasè J, Wèèk J. J.5 g pèr pound oí bodywèlght
Phasè 2, Wèèks 2-3. J g pèr pound oí bodywèlght
Phasè 3, Wèèks 3-6. 0.5 g pèr pound oí bodywèlght
|n Phasès J and 2, your calorlc lntakè ls dlnèrènt on workout
days and rest days, because on rest days you will not ingest a
prè- or post-workout mèal.
In Phase 3, you will have more calories on your rest days than
on workout days. Why? Whèn you drop your carb lntakè down
to 0.5 grams pèr pound oí bodywèlght, your lèptln lèvèls may
drop lí you don`t havè ènough calorlès. Lèptln ls a crltlcal
hormonè íor malntalnlng your mètabollc ratè. |í lèptln lèvèls
drop too low, your mètabollc ratè drops, too.
By glvlng your body a hlgh-carb day, you can kèèp your lèptln
lèvèls èvèn, whlch hèlps you contlnuè burnlng íat and gèt
through the diet. A high-carb rest day will do wonders for your
mind.
PHasei
protein: J.5 grams pèr pound
Fats: 0.5 grams pèr pound
carbs: J.5 grams pèr pound
WâK|·0| !0||||M|NI!
200 mg canèlnè
500-J000 mg grèèn tèa èxtract
500-2000 mg yohlmbè
2 g acetyl-L-carnitine
W0kK00I 4: f8|!I, Ik|f||!, â8! (!|N0|| J0|NI|
ExErcisE sEts rEps
Cable Crossover from Low Pulley 4* 21-30
Cable Crossover 3* 21-30
Lumbbèll |lyè 3' 2J-30
Ovèrhèad Cablè 1rlcèps Lxtènslon 3' 2J-30
Lylng 1rlcèps Lxtènslon 3' 2J-30
Ropè 1rlcèps Prèssdown 3' 2J-30
Crossover Crunch 3* 21-30
Cablè Woodchoppèr 3' 2J-30
*On the last set do a cardio accelerated rest-pause dropset
W0kK00I 5: !800|0|k!, ||0!, fâ|T|!
ExErcisE sEts rEps
Dumbbell Lateral Raise 4* 21-30
Cablè |ront Ralsè 3' 2J-30
Lylng Cablè Rèar Lèlt |lyè 3' 2J-30
Leg Extension 4* 21-30
Leg Curl 4* 21-30
Seated Calf Raise 3* 21-30
Donkey or Leg Press Calf Raise 3* 21-30
*On the last set do a cardio accelerated rest-pause dropset
Workout 6: Back, traps, Biceps
ExErcisE sEts rEps
Lat Pulldown 4* 21-30
Bèhlnd-thè-Nèck Pulldown 3' 2J-30
Ropè Stralght-Arm Pulldown 3' 2J-30
Dumbbell Shrug 4* 21-30
EZ-Bar Cable Curl 3* 21-30
Incline Dumbbell Curl 3* 21-30
Dumbbell Hammer Curl 3* 21-30
Lumbbèll Rèvèrsè Wrlst Curl 3' 2J-30
*On the last set do a cardio accelerated rest-pause dropset
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2-3 g nsh oll
2-3 g CLA
|âI|·M0kN|N0 !NâfK
1urkèy, Swlss, and avocado rolls
|âI|·M0kN|N0 !0||||M|NI!
200 mg canèlnè
500-J000 mg grèèn tèa èxtract
500-2000 mg yohlmbè
2 g acetyl-L-carnitine
|0Nf8
5 oz. can tuna
2 cups mlxèd grèèn salad
J tbsp ollvè oll
J tbsp vlnègar
M|0·0â1 !NâfK
3 sticks light mozzarella string cheese
1 oz mixed nuts
|k|·W0kK00I !0||||M|NI!
30-60 minutes before workout
200 mg canèlnè
500-J000 mg grèèn tèa èxtract
500-2000 mg yohlmbè
2 g acetyl-L-carnitine
W0kK00I M|â|
Sip throughout workout
J/2 scoop whèy
J/2 scoop casèln
J.5-5 g crèatlnè
J.5-2 g bèta-alanlnè
|0!I·W0kK00I M|â|
Within 30 minutes after workout
J scoop whèy
J scoop casèln
J4 small Wonka Plxy Stlx or J Glant Plxy Stlx
5 g BCAAs
J.5-5 g crèatlnè
J.5-2 g bèta-alanlnè
2 g carnitine
Þßã5ëlll -Wëëk54·6
protein: J.5 grams pèr pound
Fats: 0.5 grams pèr pound
carbs: 0.5 grams pèr pound
Lropplng calorlès and carbs agaln wlll causè your body to
continue burning fat. Unlike in Phases 1 and 2, where you eat
íèwèr calorlès and carbs on your rèst day, thè opposltè holds
truè ln Phasè 3. You wlll èat more carbs and calories on your
rest days.
On your rest days throughout Phase 3, you get to enjoy a
hlgh-carb, plg-out day. Slncè you go so low ln carbs slx days
oí thè wèèk, you wlll nèèd thls onè hlgh-carb day to prèvènt
your mètabollsm írom sputtèrlng and slowlng down to sparè
ènèrgy rèsèrvès (body íat}. 1hè hlgh-carb day wlll hèlp klck
start your mètabollsm agaln, kèèplng you ln a íat-burnlng
modè íor thè nnal phasè
8|08·fâk8, k|!I 0â1 Mâfk0!
protein: J.5 grams oí protèln pèr pound oí bodywèlght
carbs: At lèast 2 grams oí carbs pèr pound oí bodyweight
Fat: 0.5 grams pèr pound oí bodywèlght
A hlgh-carb plg-out day does not mèan you`ll èat plzza and
drlnk bèèr all day. Surè, a couplè bèèrs or a glass oí wlnè
won`t dèrall your progrèss, but your hlgh-carb day lsn`t a íull
24-hour chest session.
Shoot for low-fat carb sources. High-glycemic or fast-digesting
carbs arè nnè durlng thè nrst halí oí thè day, as ls írult, but
to prèvènt any oí thosè carbs írom bèlng storèd as body íat,
focus on slow-digesting or low-glycemic carbs later in the day.
Workoutdays
WâK|·0| !0||||M|NI!
200 mg canèlnè
500-J000 mg grèèn tèa èxtract
500-2000 mg yohlmbè
2 g acetyl-L-carnitine
8k|âK|â!I
30-60 min after wake-up supplements
J scoop whèy protèln (slp whllè prèpplng brèakíast}
3 whole eggs
3 egg whites
|k|·W0kK00I !0||||M|NI!
30-60 minutes before workout
200 mg canèlnè
500-J000 mg grèèn tèa èxtract
500-2000 mg yohlmbè
2 g acetyl-L-carnitine
W0kK00I M|â|
Sip throughout workout
J/2 scoop whèy
J/2 scoop casèln
J.5-5 g crèatlnè
J.5-2 g bèta-alanlnè
|0!I·W0kK00I M|â|
Within 30 minutes after workout
J scoop whèy
J scoop casèln
J4 small Wonka Plxy Stlx or J Glant Plxy Stlx
5 g BCAAs
J.5-5 g crèatlnè
J.5-2 g bèta-alanlnè
2 g carnitine
0|NN|k
8 oz top slrloln stèak
J largè swèèt potato
J cup choppèd broccoll
2-3 g nsh oll
2-3 g CLA
N|08II|M| !NâfK
J cup low-íat cottagè chèèsè
2-3 g nsh oll
2-3 g CLA
I0Iâ|!
calories: 2,600
protein: 280 g
carbs: 180 g
Fat: 80 g
brlng thè carbs down wlthout anèctlng protèln and íat much.
Refer to the alternative foods list for foods that you can use
to rèplacè thèsè samplè cholcès so thè dlèt doèsn`t bècomè
boring and bereft of nutrient diversity.
WâK|·0| !0||||M|NI!
200 mg canèlnè
500-J000 mg grèèn tèa èxtract
500-2000 mg yohlmbè
2 g acetyl-L-carnitine
8k|âK|â!I
30-60 min after wake-up supplements
J scoop whèy protèln (slp whllè prèpplng brèakíast}
3 whole eggs
3 egg whites
J cup cookèd oatmèal
J tbsp honèy
J/2 largè grapèírult
2-3 g nsh oll
2-3 g CLA
|âI|·M0kN|N0 !NâfK
8 oz. reduced-fat Greek yogurt
J tsp honèy
J/2 oz walnuts (7 halvès}, crushèd
|âI|·M0kN|N0 !0||||M|NI!
200 mg canèlnè
500-J000 mg grèèn tèa èxtract
500-2000 mg yohlmbè
2 g acetyl-L-carnitine
|0Nf8
5 oz. can tuna
2 cups mlxèd grèèn salad
J tbsp ollvè oll
J tbsp vlnègar
J/2 largè grapèírult
M|0·0â1 !NâfK
3 sticks light mozzarella string cheese
1 oz mixed nuts
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||!80||
|lsh oll supplèmènts arè a grèat sourcè oí èssèntlal omega-3
íats, èspèclally LPA and LHA. 1hèsè supplèmènts support
musclè growth and íat loss, hèlp block íat storagè, promotè
ovèrall hèalth and wèllnèss, support normal, hèalthy lmmunè
íunctlon, and support hèart, braln, vlslon, and jolnt hèalth. |í
you`rè not alrèady taklng a nsh oll supplèmènt, rèèl onè ln
today.
âf|I1| |·fâkN|I|N|
Acètyl L-carnltlnè (ALCAR} ls L-carnltlnè wlth an acètyl group
attachèd. 1hls attachmènt lncrèasès carnltlnè`s uptakè by thè
body, maklng lt morè ènèctlvè. ALCAR ls ablè to èntèr thè
brain, where it may aid in brain function, boost alertness, and
support posltlvè mood.
In other areas of the body, such as muscle cells, carnitine aids
íat loss transportlng íatty aclds lnto thè powèr cèntèrs oí cèlls,
callèd mltochondrla. 1hèsè powèr cèntèrs work to gènèratè
ènèrgy by burnlng up nutrlènts such as íat íor íuèl.
|·fâkN|I|N| |·IâkIkâI|
L-carnltlnè L-tartratè supports íat loss and lncrèasès energy.
1hls purè íorm oí carnltlnè rèqulrès lnsulln íor absorptlon.
Unlike ALCAR, which is great throughout the day, straight
carnitine is best taken after a tough workout to enhance
rècovèry and promotè íatty acld mètabollsm. Whèy and
carbohydratès consumèd post-workout arè thè pèríèct
vehicles for this form of carnitine.
fk|âI|N|
Crèatlnè ls onè oí thè most-rèsèarchèd sports nutrltlon
supplèmènts on thè markèt. |t provldès muscular ènèrgy íor
hlgh-lntènslty èxèrclsè, hèlps you bulld musclè, and boosts
strength gains. Research suggests that creatine can boost
musclè galns by as much as J0 pounds and strèngth by J0
pèrcènt ln just a íèw wèèks.
|or bèst dèllvèry, put crèatlnè ln your prè- and post-workout
protèln shakès. 1hat`s whèn you gèt a blggèr lnsulln rèsponsè,
and lnsulln hèlps drlvè crèatlnè lnto your musclès.
8|Iâ·â|âN|N|
Research suggests that when trained lifters add beta-alanine
and crèatlnè to thèlr supplèmènt règlmèn, thèy galn morè
muscle and lose more body fat than those taking creatine
alone. Beta-alanine can also increase muscle strength and
endurance during workouts.
suPPlementPlan
1hè Shortcut to Shrèd supplèmènt schèdulè ls practlcèd and
prèclsè. Lvèrythlng | do ls rèsèarchèd, tèstèd ln thè lab, and
trlèd on my own physlquè. My body ls a product oí my braln.
|í you want thè bèst rèsults írom thls program, you nèèd to
íollow thls règlmèn. Lvèry capsulè, èvèry shakè, and èvèry
dosè ls lntèndèd to hèlp you achlèvè your bèst physlquè.
W8|1 |k0I||N
Whèy ls thè klng oí musclè-bulldlng protèlns. |t`s a íast-digesting
mllk protèln that can hèlp you bulld musclè and lncrèasè
strèngth. Whèy protèln ènhancès rècovèry, boosts pèríormancè,
and supports íat loss by hèlplng you íèèl íullèr, longèr.
Onè oí thè major bènènts oí whèy protèln ls lts íast ratè oí
dlgèstlon. |t gèts to your musclès íastèr than any othèr protèln
you can lngèst. Whèy ls also loadèd wlth èssèntlal branchèd
chaln amlno aclds (BCAAs}, lncludlng lèuclnè, consldèrèd onè
of the most critical muscle-making amino acids.
fâ!||N|k0I||N
Casèln ls a slow-dlgèstlng mllk protèln that supports muscle
growth and provldès a stèady strèam oí amlno aclds to your
musclès. Bècausè lt rèlèasès slowly, casèln ls a grèat protèln
to takè bèíorè bèd. |t can hèlp rèducè musclè brèakdown
whllè you slèèp and íèèd your hungry musclès ovèrnlght.
Whèn mlxèd wlth whèy around your workouts, casèln wlll
ènhancè and prolong your body`s anabollc rèsponsè.
Bcaas
1hè thrèè BCAAs arè lèuclnè, lsolèuclnè, and vallnè. 1hèy arè
crltlcal íor musclè growth. Whllè whèy protèln ls rlch ln BCAAs,
taking additional BCAAs around your workouts can further
ènhancè rècovèry and provldè a qulck sourcè oí muscular
ènèrgy. As a rèsult, BCAAs can lmprovè your workouts and
boost pèríormancè.
|n íact, onè study | pèríormèd wlth thè Wèldèr Rèsèarch
Group÷prèsèntèd at thè 2009 annual mèètlng oí thè
|ntèrnatlonal Soclèty oí Sports Nutrltlon÷íurthèr supports
BCAAs` ablllty to hèlp bulld musclè. Wè dlscovèrèd that
subjects taking them around workouts gained nearly twice
as much musclè mass on an 8-wèèk tralnlng program than
subjects taking only whey or Gatorade around workouts.
Spèclnc BCAAs onèr addltlonal bènènts, such as.
Leucine: 1urns on musclè protèln synthèsls, lncrèasès satlèty
isoleucine: Supports íat loss, provldès ènèrgy
Valine: Lècrèasès íatlguè, supports íat loss, prolongs ènèrgy
J/4 cup llght mozzarèlla
J/4 cup marlnara saucè
Directions:
J. Sprèad saucè on crust and top wlth chèèsè.
2. Placè ln ovèn and bakè íor about J5 mlnutès or
until cheese is melted.
|âI|·M0kN|N0 !0||||M|NI!
200 mg canèlnè
500-J000 mg grèèn tèa èxtract
500-2000 mg yohlmbè
2 g acetyl-L-carnitine
|0Nf8
6-lnch Subway 1urkèy and ham (doublè mèat}
on wheat
1 oz. bag Baked Lays
1 large diet soda
M|0·0â1 !NâfK
3 stick slight mozzarella string cheese
6 cups alr-poppèd popcorn or J bag low-íat mlcrowavè
popcorn
J/2 mèdlum cantaloupè
0|NN|k
8 oz chicken breast
J cup cookèd brown rlcè
J cup cookèd black bèans
J cup choppèd broccoll
2-3 g nsh oll
2-3 g CLA
N|08II|M| !NâfK
J cup rèducèd-íat Grèèk yogurt
J tbsp honèy
J/2 oz. walnuts (7 halvès}, crushèd
2-3 g nsh oll
2-3 g CLA
I0Iâ|!
calories: 3,100
protein: 260 g
carbs: 360 g
Fat: 70 g
0|NN|k
8 oz top slrloln stèak
J cup choppèd broccoll
2-3 g nsh oll
2-3 g CLA
N|08II|M| !NâfK
8 oz low-fat cottage cheese
2-3 g nsh oll
2-3 g CLA
I0Iâ|!
calories: 2,200
protein: 280 g
carbs: 80 g
Fat: 80 g
ßl0ß·0ãk8kë5I0ãT5
WâK|·0| !0||||M|NI!
200 mg canèlnè
500-J000 mg grèèn tèa èxtract
500-2000 mg yohlmbè
2 g acetyl-L-carnitine
8k|âK|â!I
30-60 min after wake-up supplements
J scoop whèy protèln (slp whllè prèpplng brèakíast}
5 g BCAAs
J.5-5 g crèatlnè
J.5-2 g bèta-alanlnè
2 g carnitine
3 whole eggs
3 egg whites
3 íour-lnch pancakès
2 tbsp maplè syrup
2-3 g nsh oll
2-3 g CLA
|âI|·M0kN|N0 !NâfK
J scoop whèy protèln (slp whllè prèpplng plzza}
Stoppanl LZ Plzza
ingredients:
J/4 Boboll wholè-whèat plzza crust
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alternative Foods
You wlll notlcè that thè samplè mèals glvèn ln èach phasè oí
Shortcut to Shrèd arè vèry slmllar. 1hls doès not mèan that
you should eat these exact foods, and only these foods,
throughout thè program. Rèíèr to thè altèrnatlvè íoods bèlow
so you can kèèp your dlèt dlvèrsè and wèll-stockèd wlth
myriad nutrients!

meatrePlaCements
1hè íollowlng mèats can bè usèd íor any mèal on Shortcut to
Shrèd. You can also rèplacè any mèat wlth roughly 2 sèrvlngs
oí thè dalry products llstèd bèlow, or 2 scoops oí whèy or
mlxèd protèln powdèr.

chicken breast
chicken thighs
chicken drumstick
turkey breast
turkey leg
lean ground turkey
lean ground beef
trl-tlp stèak
uank stèak
pork tèndèrloln
bison
venison
ostrich
lamb
goat
salmon
sardines
herring
trout
tllapla
cod
halibut
solè or uoundèr
arctic char
shrlmp
crab
scallop
clams
mussels
oysters
lobster
squid
octopus
lean deli turkey breast
lean deli chicken breast
lean deli ham
lean deli roast beef

dairyrePlaCements
You wlll èat dalry at sèvèral mèals, lncludlng íoods llkè Grèèk
yogurt, cottagè chèèsè, and low-íat strlng chèèsè. |èèl to
rèplacè any oí thèsè wlth èach othèr, or any oí thè íollowlng.
4-6 oz of any of the meats above
2 oz beef jerky
3 slices or oz of low-fat cheese
J scoop oí whèy or mlxèd protèln
J scoop casèln or mlxèd protèln

eggrePlaCements
I highly recommend that you do not rèplacè èggs duè to the
bènènts that thèy provldè íor musclè growth and strèngth.
Howèvèr, | undèrstand that somè pèoplè cannot stand èggs,
others are allergic, and some of you just get sick of eating
thèm. So, lí you must, you can rèplacè èggs wlth thè íollowing:

J-2 scoops ègg protèln

J-2 scoops whèy protèln or a mlxèd protèln
1 serving of the dairy foods listed
6 oz of any of the meats listed

9ë0ëIã8lëkëÞlã0ëMë8I5
1hèsè vègètablès can rèplacè thè salad at dlnnèr, and slncè
thèy arè low ln carbs, you can add 0.5-J cup to almost any
mèal on thè plan.

asparagus
green beans
broccoli
caulluowèr
onion
bèll pèppèrs
Brussèls sprouts
zucchini
èggplant
bok choy (Chlnèsè cabbagè}
mushrooms
splnach
cucumber
okra

suPPlement timing
and dosage
M0kN|N0
Whèy protèln. J scoop
|lsh oll. 2-3 grams
Canèlnè. 200 mllllgrams
Grèèn tèa èxtract. 500-J,000 mg
Acètyl L-carnltlnè. J.5-2 g
Yohlmbè. 500-2,000 mg
CLA: 2-3 g
|âI| M0kN|N0||âk|1 â|I|kN00N
Canèlnè. 200 mg
Grèèn tèa èxtract. 500-J,000 mg
Acètyl L-carnltlnè. J.5-2 g
Yohlmbè. 500-2,000 mg
0N| 800k |k|·W0kK00I
Canèlnè. 200 mg
Grèèn tèa èxtract. 500-J,000 mg
Acètyl L-carnltlnè. J.5-2 g
Yohlmbè. 500-2,000 mg
30 M|N0I|! |k|·W0kK00I
Whèy protèln. J/2 scoop
Casèln protèln. J/2 scoop
BCAAs. 5 g
Creatine: 1 serving
Bèta-alanlnè. J.5-3 g
|MM|0|âI||1 |0!I·W0kK00I
Whèy protèln. J scoop
Casèln protèln. J scoop
BCAAs. 5 g
Creatine: 1 serving
Bèta-alanlnè. J.5-3 g
L-carnitine: 2 g
W|I80|NN|k
|lsh oll. 2-3 g
CLA: 2-3 g
W|I8||Nâ| M|â|
|lsh oll. 2-3 g
CLA: 2-3 g

8||0k| 8|0
Casèln protèln. J scoop
fâ||||N|
1hls potènt cèntral nèrvous systèm stlmulant lncrèasès
alèrtnèss, mèntal íocus, and your paln thrèshold durlng
workouts. |t also íunctlons as a powèríul íat burnèr. Slncè lt`s a
stlmulant, canèlnè naturally lncrèasès thè numbèr oí calorlès
your body burns. Canèlnè also attachès to rècèptors on íat
cells to blunt fat storage and increase fatty acid release.
0k||NI|â |KIkâfI
Grèèn tèa ènhancès íat loss and onèrs a host oí additional
hèalth and physlquè bènènts, lncludlng jolnt support and
muscle recovery. Green tea aids fat loss by boosting daily
calorlè burn. 1hè lngrèdlènts ln grèèn tèa rèsponslblè íor thls
ènèct arè callèd catèchlns. 1hè most lmportant catèchln ls
èplgallocatèchln gallatè (LGCG}.
EGCG inhibits an enzyme that normally breaks down
norèplnèphrlnè, a nèurotransmlttèr and hormonè that boosts
metabolic rate and fat burning.
108|M8|
Yohlmbè comès írom thè bark oí a Wèst Aírlcan trèè. It
contalns thè actlvè compounds yohlmblnè and rauwolsclnè,
othèrwlsè known as alpha-yohlmblnè. Yohlmbè boosts íat
loss by increasing the amount of fat that your cells release. It
also hèlps block íat storagè and lncrèasè blood uow.
Research suggests that, when taken before exercise, yohimbe
may more than double the amount of fat released from fat
cèlls. Also, llkè canèlnè, thls mèans that yohlmbè can lncrèasè
muscle endurance by allowing the body to burn more fat as a
training fuel source.
f0NJ00âI|0 ||N0|||f âf|0 (f|â|
Conjugatèd llnolèlc acld (CLA} ls a naturally occurrlng group
oí omèga-6 íats that alds íat loss and supports lèan mass. CLA
burns body fat by boosting your metabolic rate and inhibiting
thè ènzymè llpoprotèln llpasè (LPL}. LPL allows íat cèlls to pull
fat from the bloodstream and store it as body fat. By inhibiting
LPL, CLA encourages the body to burn fat instead of store it.
By hèlplng thè body usè íat íor íuèl, CLA also sparès your
musclè mass. Whèn your body ls íuèllng ltsèlí wlth íats, lt
doèsn`t nèèd to brèak down musclè tlssuè íor addltlonal íuèl.
|n thls way, CLA can hèlp you burn unwantèd blubbèr and
prèsèrvè your hard-èarnèd musclè.
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®
Fruit rePlaCements
Rèplacè any oí thè írult wlth any oí thèsè.
orange
pèach
nectarine
banana
pèar
Aslan pèar
strawberries
blueberries
raspbèrrlès
blackberries
cherries
grapès
kiwifruit

oatmeal rePlaCements
Rèplacè thè mornlng oatmèal wlth any oí thèsè altèrnatlvès.
whole-grain cold cereal
granola
wholè-whèat wamè
Ezekiel bread
whole-wheat bread
wholè-whèat Lngllsh mumn
wholè-whèat plta brèad
whole-wheat bagel

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Rèplacè wholè-whèat brèad wlth any oí thèsè.
Ezekiel bread
rye bread
sourdough bread
wholè-whèat Lngllsh mumn
wholè-whèat plta brèad
whole-wheat bagel
whole-wheat tortilla

sWeet Potato rePlaCements

Whèn gèt to èat a swèèt potato ln thè èarly stagè oí thè dlèt,
you can rèplacè lt wlth any oí thèsè.
J cup brown rlcè
J cup wholè-whèat pasta (small amount oí marlnara saucè}
J cup oí bèans
J cup qulnoa