Shortcut to Shred (Phase two)

Plan Details

The Shortcut to Shred (Phase two) routine by quintval is a 12 day workout plan. It is a intermediate level plan to achieve cutting fitness goals.

Plan Description

Jim Stoppani- Shortcut to Shred Cardio acceleration is critical to Shortcut to Shred. It will fire ... Read More

Jim Stoppani- Shortcut to Shred 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 your lifts, you will do cardio between every single set. Simply put, you’ll 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 don’t 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 as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. Between each set, you’ll do one minute of a cardio acceleration exercise. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible. 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 PHASE III – 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 Carbs: At least 2 grams of carbs per pound of bodyweight Fat: 0.5 grams 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 of 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.