Nutrition

Jim stoppani’s 6-week Shred Training / Workout Plan

Shred Training is built on three distinct nutrition phases. Each phase calls for different amounts of carbohydrates and calories. Your protein and fat intake remains the same throughout Shred Training, but your carb intake gradually drops, which also drops your overall calories.

Protein

Phase 1-3: 1.5 g per pound of bodyweight

Fat

Phase 1-3: 0.5 g per pound of bodyweight

Carbs

Phase 1, Week 1: 1.5 g per pound of bodyweight

Phase 2, Weeks 2-3: 1 g per pound of bodyweight

Phase 3, Weeks 3-6: 0.5 g per pound of bodyweight

In Phases 1 and 2, your caloric intake is different on workout days and rest days, because on rest days you will not ingest a pre- or post-workout meal.

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

By giving your body a high-carb day, you can keep your leptin levels even, which helps you continue burning fat and get through the diet. A high-carb rest day will do wonders for your mind.

Phase 1

Protein: 1.5 grams per pound

Fats: 0.5 grams per pound

Carbs: 1.5 grams per pound

Wake-up supplements

null

Caffeine

200 mg
null

Green Tea Extract

500-1000 mg
null

Yohimbe

500-2000 mg
null

Acetyl-L-Carnitine

2 g

Breakfast

30-60 min after wake-up supplements
null

Whole Eggs

3
null

Egg Whites

3
null

Cooked Oatmeal

1 Cup
null

Honey

1 tbsp
null

Grapefruit

1/2 Large

Late-morning Snack

null

Reduced-fat Greek Yogurt

8 oz.
null

Honey

1 tbsp
null

Walnuts (7 Halves) Crushed

1/2 oz

Late-Morning Supplements

null

Caffeine

200 Mg
null

Green Tea Extract

500-1000 mg
null

Yohimbe

500-2000 mg
null

Acetyl-L-Carnitine

2 g

Lunch

null

Tuna

5 Oz.
null

Whole-Wheat Bread

2 Slices
null

Light Mayonnaise

31 Tbsp
null

Grapefruit

1/2 Large

Mid-Day Snack

null

Light Mozzarella String Cheese

4 Sticks
null

Apple

1 Medium
null

Mixed Nuts

1 Oz
null

Grapefruit

1/2 Large

Pre-Workout Supplements

30-60 Minutes Before Workout
null

Caffeine

200 mg
null

Green Tea Extract

500-1000 mg
null

Yohimbe

500-2000 mg
null

Acetyl-L-Carnitine

2 g

Workout Meal

Sip Throughout Workout
null

Whey

1/2 Scoop
null

Casein

1/2 Scoop
null

Creatine

1.5-5 G
null

Beta-Alanine

1.5-2 G

Post-Workout Meal

Within 30 Minutes After Workout
null

Whey

1 Scoop
null

Casein

1 Scoop
null

Wonka Pixy Stix

14 Small

OR

null

Pixy Stix

1 Giant
null

Bcaas

5 G
null

Creatine

1.5-5 G
null

Beta-Alanine

1.5-2 G
null

Carnitine

2 G

Dinner

null

Top Sirloin Steak

8 Oz
null

Sweet Potato

1 Large
null

Mixed Green Salad

2 Cups
null

Olive Oil

1 Tbsp
null

Vinegar

1 Tbsp
null

Fish Oil

2-3 G
null

CLA

2-3 G

Nighttime Snack

null

Low-Fat Cottage Cheese

8 Oz
null

Sliced Pineapple

1 Cup
null

Fish Oil

2-3 G
null

CLA

2-3 G
Nutrition Facts
Amount per serving
Calories 3000
Fat 90 G
Carbs 270 G
Protein 385 G

Phase 2

Weeks 2-3

Protein: 1.5 grams Per Pound Of Body Weight

Fats: 0.5 grams per pound

Carbs: 1 grams 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-workout 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 are similar so you can see what I removed and changed to 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 doesn’t become boring and bereft of nutrient diversity.

Wake-up supplements

null

Caffeine

200 mg
null

Green Tea Extract

500-1000 mg
null

Yohimbe

500-2000 mg
null

Acetyl-L-Carnitine

2 g

Breakfast

30-60 min after wake-up supplements
null

Whey Protein (Sip While Prepping Breakfast)

1 Scoop
null

Whole Eggs

3
null

Egg Whites

3
null

Cooked Oatmeal

1 Cup
null

Honey

1 tbsp
null

Grapefruit

1/2 Large
null

Fish Oil

2-3 G
null

CLA

2-3 G

Late-morning Snack

null

Reduced-fat Greek Yogurt

8 oz.
null

Honey

1 tbsp
null

Walnuts (7 Halves) Crushed

1/2 oz

Late-Morning Supplements

null

Caffeine

200 Mg
null

Green Tea Extract

500-1000 mg
null

Yohimbe

500-2000 mg
null

Acetyl-L-Carnitine

2 g

Lunch

null

Can Tuna

5 Oz.
null

Mixed Green Salad

2 Cups
null

Olive Oil

1 Tbsp
null

Vinegar

1 Tbsp
null

Grapefruit

1/2 Large

Mid-Day Snack

null

Light Mozzarella String Cheese

3 Sticks
null

Mixed Nuts

1 Oz

Pre-Workout Supplements

30-60 Minutes Before Workout
null

Caffeine

200 mg
null

Green Tea Extract

500-1000 mg
null

Yohimbe

500-2000 mg
null

Acetyl-L-Carnitine

2 g

Workout Meal

Sip Throughout Workout
null

Whey

1/2 Scoop
null

Casein

1/2 Scoop
null

Creatine

1.5-5 G
null

Beta-Alanine

1.5-2 G

Post-Workout Meal

Within 30 Minutes After Workout
null

Whey

1 Scoop
null

Casein

1 Scoop
null

Wonka Pixy Stix

14 Small

OR

null

Pixy Stix

1 Giant
null

Bcaas

5 G
null

Creatine

1.5-5 G
null

Beta-Alanine

1.5-2 G
null

Carnitine

2 G

Dinner

null

Top Sirloin Steak

8 Oz
null

Sweet Potato

1 Large
null

Chopped Broccoli

1 Cup
null

Fish Oil

2-3 G
null

CLA

2-3 G

Nighttime Snack

null

Low-Fat Cottage Cheese

1 Cup
null

Fish Oil

2-3 G
null

CLA

2-3 G
Nutrition Facts
Amount per serving
Calories 2600
Fat 80 G
Carbs 180 G
Protein 280 G

Phase 3

Weeks 4-6

Protein: 1.5 grams Per Pound

Fats: 0.5 grams per pound

Carbs: 0.5 grams per pound

Dropping calories and carbs again will cause your body to continue burning fat. Unlike in Phases 1 and 2, where you eat fewer calories and carbs on your rest day, the opposite holds true in Phase 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 high-carb day will help kick start your metabolism again, keeping you in a fat-burning mode for the final phase

HIGH-CARB, REST DAY MACROS

Protein: 1.5 grams of protein per pound of bodyweight

Fats: 0.5 grams per pound of bodyweight

Carbs: At least 2 grams of carbs per pound of bodyweight

A high-carb pig-out day does not mean you’ll eat pizza and drink beer all day. Sure, a couple beers or a glass of wine won’t derail your progress, but your high-carb day isn’t a full 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.

Workout Days

Wake-up supplements

null

Caffeine

200 mg
null

Green Tea Extract

500-1000 mg
null

Yohimbe

500-2000 mg
null

Acetyl-L-Carnitine

2 g

Breakfast

30-60 min after wake-up supplements
null

Whey Protein (Sip While Prepping Breakfast)

1 Scoop
null

Whole Eggs

3
null

Egg Whites

3
null

Fish Oil

2-3 G
null

CLA

2-3 G

Late-morning Snack

null

Turkey, Swiss, and avocado rolls

Late-Morning Supplements

null

Caffeine

200 Mg
null

Green Tea Extract

500-1000 mg
null

Yohimbe

500-2000 mg
null

Acetyl-L-Carnitine

2 g

Lunch

null

Can Tuna

5 Oz.
null

Mixed Green Salad

2 Cups
null

Olive Oil

1 Tbsp
null

Vinegar

1 Tbsp

Mid-Day Snack

null

Light Mozzarella String Cheese

3 Sticks
null

Mixed Nuts

1 Oz

Pre-Workout Supplements

30-60 Minutes Before Workout
null

Caffeine

200 mg
null

Green Tea Extract

500-1000 mg
null

Yohimbe

500-2000 mg
null

Acetyl-L-Carnitine

2 g

Workout Meal

Sip Throughout Workout
null

Whey

1/2 Scoop
null

Casein

1/2 Scoop
null

Creatine

1.5-5 G
null

Beta-Alanine

1.5-2 G

Post-Workout Meal

Within 30 Minutes After Workout
null

Whey

1 Scoop
null

Casein

1 Scoop
null

Wonka Pixy Stix

14 Small

OR

null

Pixy Stix

1 Giant
null

Bcaas

5 G
null

Creatine

1.5-5 G
null

Beta-Alanine

1.5-2 G
null

Carnitine

2 G

Dinner

null

Top Sirloin Steak

8 Oz
null

Chopped Broccoli

1 Cup
null

Fish Oil

2-3 G
null

CLA

2-3 G

Nighttime Snack

null

Low-Fat Cottage Cheese

8 Oz
null

Fish Oil

2-3 G
null

CLA

2-3 G
Nutrition Facts
Amount per serving
Calories 2200
Fat 80 G
Carbs 80 G
Protein 280 G

High-Carb Rest Days

Wake-up supplements

null

Caffeine

200 mg
null

Green Tea Extract

500-1000 mg
null

Yohimbe

500-2000 mg
null

Acetyl-L-Carnitine

2 g

Breakfast

30-60 min after wake-up supplements
null

Whey Protein (Sip While Prepping Breakfast)

1 Scoop
null

BCAAs

5 g
null

Beta-Alanine

1.5-2 G
null

Carnitine

2 G
null

Whole Eggs

3
null

Egg Whites

3
null

Pancakes

3 four-inch
null

Maple Syrup

2 tbsp
null

Fish Oil

2-3 G
null

CLA

2-3 G

Late-morning Snack

null

Whey Protein (sip while prepping pizza)

1 scoop
null

Stoppani EZ Pizza

Stoppani EZ Pizza
1. Spread sauce on crust and top with cheese.
2. Place in oven and bake for about 15 minutes or until cheese is melted.
Boboli whole-wheat pizza crust1/4
Light Mozzarella1/4 cup
Marinara Sauce1/4 cup

Late-Morning Supplements

null

Caffeine

200 Mg
null

Green Tea Extract

500-1000 mg
null

Yohimbe

500-2000 mg
null

Acetyl-L-Carnitine

2 g

Lunch

Subway Turkey and ham (double meat) on wheat

6-inch

Baked Lays

1 oz. bag

Diet Soda

1 large

Mid-Day Snack

null

Light Mozzarella String Cheese

3 Sticks

Air-Popped Popcorn

6 cups

OR

Low-Fat Microwave Popcorn

1 Bag

Cantaloupe

1/2 Medium

Dinner

null

Chicken Breast

8 Oz
null

Cooked Brown Rice

1 Cup
null

Cooked Black Beans

1 Cup
null

Chopped Broccoli

1 Cup
null

Fish Oil

2-3 G
null

CLA

2-3 G

Nighttime Snack

null

Reduced-Fat Greek Yogurt

1 Cup
null

Honey

1 Tbsp
null

Walnuts (7 Halves), Crushed

1/2 Oz.
null

Fish Oil

2-3 G
null

CLA

2-3 G
Nutrition Facts
Amount per serving
Calories 3100
Fat 70 G
Carbs 360 G
Protein 260 G

Alternative Foods

You will notice that the sample meals given in each phase of

Shred Training are very similar. This does not mean that you should eat these exact foods, and only these foods, throughout the program. Refer to the alternative foods below so you can keep your diet diverse and well-stocked with myriad nutrients!

Meat Replacements

The following meats can be used for any meal on Shred Training. You can also replace any meat with roughly 2 servings of the dairy products listed below, or 2 scoops of whey or mixed protein powder.

  • Chicken Breast
  • Chicken Thighs
  • Chicken Drumstick
  • Turkey Breast
  • Turkey Leg
  • Lean Ground Turkey
  • Lean Ground Beef
  • Tri-Tip Steak
  • Flank Steak
  • Pork Tenderloin
  • Bison
  • Venison
  • Ostrich
  • Lamb
  • Goat
  • Salmon
  • Sardines
  • Herring
  • Trout
  • Tilapia
  • Cod
  • Halibut
  • Sole Or Flounder
  • Arctic Char
  • Shrimp
  • Crab
  • Scallop
  • Clams
  • Mussels
  • Oysters
  • Lobster
  • Squid
  • Octopus
  • Lean Deli Turkey Breast
  • Lean Deli Chicken Breast
  • Lean Deli Ham
  • Lean Deli Roast Beef

Dairy Replacements

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 Oz Of Any Of The Meats Above
  • 2 Oz Beef Jerky
  • 3 Slices Or Oz Of Low-Fat Cheese
  • 1 Scoop Of Whey Or Mixed Protein
  • 1 Scoop Casein Or Mixed Protein

Egg Replacements

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

Vegetable Replacements

These vegetables can replace the salad at dinner, and since they are low in carbs, you can add 0.5-1 cup to almost any meal on the plan:

  • Asparagus
  • Green Beans
  • Broccoli
  • Cauliflower
  • Onion
  • Bell Peppers
  • Brussels Sprouts
  • Zucchini
  • Eggplant
  • Bok Choy (Chinese Cabbage)
  • Mushrooms
  • Spinach
  • Cucumber
  • Okra

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
  • Whole-Wheat Bread
  • Whole-Wheat English Muffin
  • Whole-Wheat Pita Bread
  • Whole-Wheat 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

 

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