Super Shredded 8

www.jimstoppani.com/home/featured_workouts/super-shredded-8

Burn fat fast with this lethal combination of high-intensity training techniques. If you’re looking to burn some serious fat and you’re not afraid of a little intensity, you’ve come to the right program. Super Shredded 8 (“SS8” for short) is an 8-week get-lean plan based mainly on supersets – but it’s so much more than that. If I had to sum up what Super Shredded 8 is, I would say it’s a combination of my Show Time, 1-2-3 Lean and Un-Rested Development programs. That’s quite a hybrid, huh? My Super-Man program uses supersets in which exercises for opposing muscle groups are paired together. With SS8, the supersets pair exercises for the same muscle group. This is technically called a “compound set,” a term coined by the late Joe Weider over 50 years ago. But nowadays, the lifting community basically calls any pairing of two exercises with no rest in between a superset, so I’ll stick with the more modern verbiage.

PERFECT PAIRINGS For each superset in SS8, one exercise is done with heavy weight for low reps and the other with light weight and high reps. In most cases, the first superset pairing per muscle group in a workout puts the heavy exercise first. Then, the order is reversed on the next pairing, where you’ll go light first. For many muscle groups, this second exercise pair is done as a pre-exhaust

2 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

superset, with a single-joint (isolation) exercise serving as the light move followed by a heavier multi-joint (compound) exercise. This bevy of training variables – light weight, heavy weight, supersets, pre-exhaust, compound moves, isolation moves – isn’t just for the sake of variety. There’s real science behind all of it. Supersets are employed because research shows that individuals who use supersets burn over 35% more calories during the workout and over 35% more calories after the training session, compared to those doing only straight sets. As for the high-rep sets in SS8, these will instigate more calorie burning during the workout. Research from the College of New Jersey found that doing 10-rep sets burned more calories in the workout than sets of five reps. This makes sense since you perform more work when doing more reps. This is why I bumped the sets up to 30 reps on some exercises in the final two weeks of the program. This “more work” effect is also the reason I increased the total number of sets performed per workout in Weeks 5-8 – to keep you burning more calories as your body adjusts to the program.

AFTER BURN While torching calories during the workout is important, even more critical for dropping fat is the number of calories you burn outside the gym. Think of it this way: The longest workout will probably last two hours, tops. Out of a 24-hour day, those two hours are a very small percentage of it (less than 10%). Maximizing calorie

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Super Shredded 8 | WORKOUT

burn in the remaining 22 hours can add up to some serious fat shredding in a short period of time. This ability to burn calories post-workout is known scientifically as EPOC (excess post-exercise oxygen consumption). It refers to the fact that after workouts, you take in more oxygen for recovery purposes, which in turn burns more calories. The higher the EPOC, the more calories you’re burning. One problem with doing only light-weight high-rep sets is that they don’t keep your calorie burning up very high after the workout. Doing heavy-weight sets does and that’s exactly why I included them in SS8. Research has shown that subjects training their legs with their six-rep max burned significantly more calories for up to 48 hours (yes, that’s two days!) after the workout compared to those using their 12-rep max. Furthermore, researchers from the College of New Jersey found that when their subjects used five reps per set on the bench press, they burned significantly more calories after the workout than when they did 10-rep sets. The SS8 program progresses every two weeks, with the heavy exercises getting heavier and the rep counts decreasing accordingly. If you’ve done my Micro Muscle (aka Shortcut To Size) or 1-2-3 Lean (Shortcut To Shred) programs, you’ll recognize this as linear periodization. While you’re increasing the weight on heavy lifts, the light exercises get lighter and the rep counts get higher. This you should recognize as reverse linear periodizaton. These progressions in tandem will not only help you get bigger and stronger, but also leaner. The heavy stuff will cause you to burn more calories post-workout, while

4 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

the higher reps on the light exercises will maximize calories expenditure during the session. Basically, you’re attacking your fat stores from all angles! Another change that occurs every two weeks on SS8 is your rest between sets. You’ll start off in the first two weeks with one minute of rest between supersets. Every two weeks, the rest periods drop by 15 seconds. In Weeks 3 and 4, you’ll be taking 45 seconds between supersets; in Weeks 5 and 6 that will drop down to 30 seconds; in Weeks 7 and 8 the rest periods will be virtually non-existent. You’ll go back and forth between exercises in supersets resting only as long as it takes you to get in position to for the next move. You’ll do this until all three or four supersets are completed, then you’ll immediately move onto the next superset.

SS8 CARDIO There’s one more trick I threw into this program to really help you shed excess body fat: Tabata, a specific form of HIIT in which you alternate 20 seconds of exercise with 10 seconds of rest eight times for a total of four minutes. During SS8, you’ll be doing Tabata intervals between every muscle group. For example, when you finish your last chest superset, you’ll do a bout of Tabata before moving on to shoulders. After finishing shoulders, you’ll do Tabata before triceps, then one more time (after triceps) to finish off your workout. HIIT has been shown in numerous research studies to be far more effective than slow, steady cardio for burning body fat. One study from Australia reported that subjects following a 20-minute HIIT

WORKOUT | Super Shredded 8 program lost about six times more body fat than a group who followed a 40-minute cardio program performed at a constant intensity of about 60% of their maximum heart rate. The major reason that HIIT works so well to drop body fat is due to the greater calorie burn (EPOC) that’s maintained post-workout. A 1996 study from Baylor College of Medicine (Houston) reported that subjects who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate, steady-state intensity. The beauty of the Tabata HIIT sessions in the SS8 program is the fact that they’re jammed in between body-part training. This allows you to put more into each short bout than you would if you combined all three bouts into one continuous Tabata workout. In fact, a 2003 study from the University of Missouri (Columbia) reported that when subjects performed either a 30-minute treadmill run or three 10-minute bouts of running at the same intensity separated by 20-minute rest periods, the intermittent cardio (three 10-minute bouts) was much easier for the subjects and even burned a little more body fat than the continuous 30-minute cardio workout. Intermittent cardio has also been shown to raise EPOC higher than the same amount of cardio done continuously. Researchers from the University of Kansas (Lawrence) found that two 15-minute cardio sessions raised EPOC 40% higher than one 30-minute session. Northeastern Illinois University researchers reported that two 25-minute cardio sessions raised EPOC 120% more than one 50-minute session. In SS8, you’ll do Tabata HIIT work using light-weight exercises like dumbbell cleans and kettlebell swings or bodyweight calisthenics like jumping jacks, mountain climbers and burpees. During Weeks 1 and 2, you’ll do one four-minute Tabata bout between muscle groups, which adds up to three Tabatas per workout. This is only 12 total minutes of HIIT, but it will end up burning more fat than 30 minutes of steady-state cardio. In Weeks 3 and 4, you’ll step it up by doing two bouts of Tabata after each muscle group for a total of 24 minutes of HIIT in the workout (eight minutes after each muscle group). With the combination of fast-paced supersets and Tabatas in every workout, the SS8 program will be intense start to finish, and at times, a little painful. But it will be well worth the effort when you find yourself considerably leaner eight weeks down the road.

JIM STOPPANI’s Super Shredded 8 PROGRAM 5

Super Shredded 8 | WORKOUT

WEEKs 1 & 2

DAY 1-2 CHARTS DAY 1 EXERCISE

SETS

DAY 2 REPS MUSCLE GROUP

EXERCISE

SUPERSET Bench Press Dumbbell Flye

3 3

9-10 12-15

Chest Chest

Jump Squat Leg Extension

12-15 9-10

Chest Chest

Front Squat Squat

20 sec.

Chest

3

9-10

Shoulders

Lying Leg Curl Dumbbell Romanian Deadlift

3

12-15

Shoulders

Squat

12-15 12-15

Shoulders Shoulders

Leg Press Calf Raise One-Leg Standing Calf Raise (Body Weight)

20 sec.

Whole Body

3 3 8

3 3 8

SUPERSET Close-Grip Bench Press Lying Triceps Extension

2 2

9-10 12-15

Triceps Triceps

12-15 9-10

Triceps Arms

SUPERSET Triceps Pressdown Dumbbell Overhead Triceps Extension Both Arms

2 2

8

12-15 9-10

Legs Legs

3 3

12-15 9-10

Legs Legs

8

20 sec.

Legs

20 sec.

Whole Body

6 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

3 3

12 to failure

Calves Calves

20 sec.

Legs

to failure to failure

Abs

20 sec.

Abs

TABATA Lunges

8

SUPERSET Hanging Leg Raise

3

Oblique Crunch

3

Abs

TABATA Crunch

TABATA Dead Landmines

3 3

SUPERSET

TABATA Kettlebell Swing

Legs Legs

TABATA

SUPERSET Bent-Over Lateral Raise Dumbbell Upright Row

3-5 12-15

SUPERSET

SUPERSET Dumbbell Shoulder Presses Dumbbell Lateral Raise

3 3

SUPERSET

TABATA Push Up

REPS MUSCLE GROUP

SUPERSET

SUPERSET Incline Dumbbell Flye Incline Dumbbell Press

SETS

8

WORKOUT | Super Shredded 8

WEEKs 1 & 2

DAY 3-4 CHARTS DAY 3 EXERCISE

SETS

DAY 4 REPS MUSCLE GROUP

EXERCISE

SUPERSET Bent-Over Barbell Row Reverse-Grip Barbell Row

3 3

Back Back

Incline Bench Press Incline Dumbbell Flye

12-15 9-10

Back Back

Cable Crossover (Low Pulley) Cable Crossover (High Pulley)

20 sec.

Whole Body

9-10 12-15

Traps Traps

20 sec.

Whole Body

9-10 12-15

Arms Arms

2

12-15

Arms

2

9-10

Arms

9-10 12-15

Forearms Forearms

3 3

9-10 12-15

8

SUPERSET Barbell Shrug Behind-The-Back Barbell Shrug

3 3

TABATA Dumbbell Clean

8 2 2

SUPERSET Barbell Wrist Curl Barbell Reverse Wrist Curl

2 2

TABATA Dead Landmines

8

Chest Chest

3

12-15

Chest

3

9-10

Chest

20 sec.

Chest

3

9-10

Shoulders

3

12-15

Shoulders

3

12-15

Shoulders

3

9-10

Shoulders

20 sec.

Whole Body

9-10 12-15

Triceps Triceps

2

12-15

Triceps

2

9-10

Triceps

20 sec.

Whole Body

8

SUPERSET Smith-Machine Seated Behind-The-Neck Shoulder Press Smith Machine Upright Row

SUPERSET

SUPERSET Prone Incline Dumbbell Curl Incline Dumbbell Curl

12-15 12-15

TABATA Push Up

SUPERSET Seated Barbell Curl Standing Barbell Curl

3 3

SUPERSET

TABATA Kettlebell Snatch

REPS MUSCLE GROUP

SUPERSET

SUPERSET Straight-Arm Pulldown Wide-Grip Lat Pulldowns

SETS

20 sec.

Whole Body

Lying Cable Rear Delt Raise Cable Lateral Raise

TABATA Kettlebell Swing

8

SUPERSET Lying Triceps Extension Bench Dip

2 2

SUPERSET Reverse-Grip Triceps Pressdown Triceps Pressdown

TABATA Dead Landmines

8

JIM STOPPANI’s Super Shredded 8 PROGRAM 7

Super Shredded 8 | WORKOUT

WEEKs 1 & 2

DAY 5-6 CHARTS DAY 5 EXERCISE

SETS

DAY 6 REPS MUSCLE GROUP

EXERCISE

SUPERSET Squat Barbell Lunge

3 3 3 3

9-10 12-15

Legs Legs

12-15

Legs

9-10

Legs

9-10 12-15

Whole Body Legs

20 sec.

Legs

12 to failure

Calves Calves

20 sec.

Legs

12 12

Abs Abs

SUPERSET Deadlift Romanian Deadlift

3 3

TABATA Squat

8

SUPERSET Seated Calf Raise One-Leg Standing Calf Raise (Body Weight)

3 3

8

SUPERSET Cable Crunch Standing Oblique Cable Crunch

3 3

TABATA Reverse Crunch

8

20 sec.

Wide-Grip Lat Pulldowns Reverse-Grip Lat Pulldown

3

9-10

Back

3

12-15

Back

12-15 9-10

Back Back

20 sec.

Whole Body

3

9-10

Traps

3

12-15

Traps

20 sec.

Whole Body

2

9-10

Arms

2

12-15

Arms

12-15 9-10

Arms Arms

2

9-10

Forearms

2

12-15

Forearms

20 sec.

Whole Body

SUPERSET Straight-Arm Pulldown Standing Lat Pulldown

3 3

TABATA Kettlebell Snatch

8

SUPERSET Smith Machine BehindThe-Back Barbell Shrug Smith Machine Shrug

TABATA Dumbbell Clean

8

SUPERSET

TABATA Lunges

REPS MUSCLE GROUP

SUPERSET

SUPERSET One-Leg Leg Press (Alt. Legs) Leg Press

SETS

Abs

Standing Barbell Curl (EZ-Bar) Preacher Curl (Also Can Use EZ-Bar)

SUPERSET Incline Dumbbell Curl Alternating Dumbbell Curl

2 2

SUPERSET Dumbbell Reverse Wrist Curl Dumbbell Wrist Curl

TABATA Dead Landmines

8 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

8

PRE

MUSCLE GROWTH | STRENGTH | ENERGY | ENDURANCE | MIND* MUSC

Inside this bot bottle is decades of supplement research — from the lab and the gym. As a scienspent years researching ingredients tist, I have spe produce results. As a gym rat, I have that will produ benefiting from that research. Now spent years be it’s your turn. I know it works because this is before every one of my workouts. what I take be Let it work for you. Hit the JYM!

Jim Stoppani, PhD Owner - JYM Supplement Science

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Super Shredded 8 | WORKOUT

WEEKs 3 & 4

DAY 1-2 CHARTS DAY 1 EXERCISE

SETS

DAY 2 REPS MUSCLE GROUP

EXERCISE

SUPERSET Bench Press Dumbbell Flye

3 3

7-8 16-20

Chest Chest

Jump Squat Leg Extension

16-20 7-8

Chest Chest

Front Squat Squat

20 sec. 20 sec.

Chest Cardio

Lying Leg Curl Dumbbell Romanian Deadlift

3

7-8

Shoulders

3

16-20

Shoulders

3 3 8 8

3 3 8 8

Squat Kettlebell Snatch

16-20 7-8

Shoulders Shoulders

20 sec. 20 sec.

Whole Body Whole Body

Leg Press Calf Raise One-Leg Standing Calf Raise (Body Weight)

3 2 2 2

7-8 16-20

Triceps Triceps

16-20 7-8

Triceps Triceps

20 sec. 20 sec.

Whole Body Whole Body

TABATA Dead Landmines Burpee

8 8

Legs Legs

3 3

16-20 7-8

Legs Legs

8 8

20 sec. 20 sec.

Legs Whole Body

3 3

15 to failure

Calves Calves

8 8

20 sec. 20 sec.

Legs Cardio

to failure to failure

Abs

20 sec. 20 sec.

Abs Abs

SUPERSET

SUPERSET Triceps Pressdown Overhead Cable Triceps Extension (Low Pulley)

16-20 7-8

TABATA Dumbbell Lunge Mountain Climbers

SUPERSET Close-Grip Bench Press Lying Triceps Extension

3 3

SUPERSET

TABATA Kettlebell Swing Smith Machine Hang Power Clean

Legs Legs

TABATA

SUPERSET Bent-Over Lateral Raise Dumbbell Upright Row

5-6 16-20

SUPERSET

SUPERSET Seated Dumbbell Shoulder Press Dumbbell Lateral Raise

3 3

SUPERSET

TABATA Push Up Jumping Jacks

REPS MUSCLE GROUP

SUPERSET

SUPERSET Incline Dumbbell Flye Incline Dumbbell Press

SETS

10 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

Hanging Leg Raise

3

Oblique Crunch

3

Abs

TABATA Crunch Cable Woodchopper

8 8

WORKOUT | Super Shredded 8

WEEKs 3 & 4

DAY 3-4 CHARTS DAY 3 EXERCISE

SETS

DAY 4 REPS MUSCLE GROUP

EXERCISE

SUPERSET Bent-Over Barbell Row Reverse-Grip Barbell Row

3 3

3 3

7-8 16-20

Back Back

Incline Bench Press Incline Dumbbell Flye

16-20 7-8

Back Back

Cable Crossover (Low Pulley) Cable Crossover (High Pulley)

8 8

20 sec. 20 sec.

Whole Body Legs

7-8 16-20

Traps Traps

20 sec. 20 sec.

Whole Body Cardio

7-8 16-20

Arms Arms

SUPERSET Barbell Shrug Behind-The-Back Barbell Shrug

3 3

TABATA Dumbbell Clean Bench Hop Overs

8 8

SUPERSET Seated Barbell Curl Standing Barbell Curl

2 2

SUPERSET Prone Incline Dumbbell Curl Incline Dumbbell Curl

2

16-20

Arms

2

7-8

Arms

SUPERSET Barbell Wrist Curl Barbell Reverse Wrist Curl

2 2

7-8 16-20

Forearms Forearms

TABATA Dead Landmines Jumping Jacks

8 8

3 3

7-8 16-20

Chest Chest

3

16-20

Chest

3

7-8

Chest

20 sec. 20 sec.

Chest Cardio

3

7-8

Shoulders

3

16-20

Shoulders

3

16-20

Shoulders

3

7-8

Shoulders

20 sec. 20 sec.

Whole Body Whole Body

7-8 16-20

Triceps Triceps

2

16-20

Triceps

2

7-8

Triceps

20 sec. 20 sec.

Whole Body Whole Body

SUPERSET

TABATA Kettlebell Snatch Step Ups

REPS MUSCLE GROUP

SUPERSET

SUPERSET Straight-Arm Pulldown Wide-Grip Lat Pulldowns

SETS

20 sec. 20 sec.

Whole Body Cardio

TABATA Push Up Jumping Jacks

8 8

SUPERSET Smith-Machine Seated Behind-The-Neck Shoulder Press Smith Machine Upright Row

SUPERSET Lying Cable Rear Delt Raise Cable Lateral Raise

TABATA Kettlebell Swing Smith Machine Hang Power Clean

8 8

SUPERSET Lying Triceps Extension Bench Dip

2 2

SUPERSET Reverse-Grip Triceps Pressdown Triceps Pressdown

TABATA Dead Landmines Burpee

8 8

JIM STOPPANI’s Super Shredded 8 PROGRAM 11

Super Shredded 8 | WORKOUT

WEEKs 3 & 4

DAY 5-6 CHARTS DAY 5 EXERCISE

SETS

DAY 6 REPS MUSCLE GROUP

EXERCISE

SUPERSET Squat Barbell Lunge

3 3 3 3

7-8 16-20

Legs Legs

16-20

Legs

7-8

Legs

7-8 16-20

Whole Body Legs

20 sec. 20 sec.

Legs Whole Body

15 to failure

Calves Calves

20 sec. 20 sec.

Legs Cardio

10 15

Abs Abs

SUPERSET Deadlift Romanian Deadlift

3 3

TABATA Squat Kettlebell Snatch

8 8

SUPERSET Seated Calf Raise One-Leg Standing Calf Raise (Body Weight)

3 3

TABATA Dumbbell Lunge Mountain Climbers

8 8

SUPERSET Cable Crunch Oblique Cable Crunch

3 3

TABATA Reverse Crunch Barbell Roll Out

8 8

REPS MUSCLE GROUP

SUPERSET

SUPERSET One-Leg Leg Press (Alt. Legs) Leg Press

SETS

20 sec. 20 sec.

Abs Abs

Wide-Grip Lat Pulldowns Reverse-Grip Lat Pulldown

3

7-8

Back

3

16-20

Back

16-20 7-8

Back Back

20 sec. 20 sec.

Whole Body Legs

3

7-8

Traps

3

16-20

Traps

20 sec. 20 sec.

Whole Body Cardio

2

7-8

Arms

2

16-20

Arms

16-20 7-8

Arms Arms

2

7-8

Forearms

2

16-20

Forearms

20 sec. 20 sec.

Whole Body Cardio

SUPERSET Straight-Arm Pulldown Standing Lat Pulldown

3 3

TABATA Kettlebell Snatch Step Ups

8 8

SUPERSET Smith Machine BehindThe-Back Barbell Shrug Smith Machine Shrug

TABATA Dumbbell Clean Bench Hop Overs

8 8

SUPERSET Standing Barbell Curl (EZ-Bar) Preacher Curl (Also Can Use EZ-Bar)

SUPERSET Incline Dumbbell Curl Alternating Dumbbell Curl

2 2

SUPERSET Dumbbell Reverse Wrist Curl Dumbbell Wrist Curl

TABATA Dead Landmines Jumping Jacks

12 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

8 8

Super Shredded 8 | WORKOUT

WEEKs 5 & 6

DAY 1-2 CHARTS DAY 1 EXERCISE

SETS

DAY 2 REPS MUSCLE GROUP

EXERCISE

SUPERSET Bench Press Dumbbell Flye

4 4

5-6 21-25

Chest Chest

Jump Squat Leg Extension

21-25 5-6

Chest Chest

Front Squat Squat

20 sec. 20 sec.

Chest Cardio

Lying Leg Curl Dumbbell Romanian Deadlift

4

5-6

Shoulders

4

21-25

Shoulders

4 4 8 8

4 4 8 8

Squat Kettlebell Snatch

21-25 5-6

Shoulders Shoulders

20 sec. 20 sec.

Whole Body Whole Body

Leg Press Calf Raise One-Leg Standing Calf Raise (Body Weight)

4 3 3 3

5-6 21-25

Triceps Triceps

21-25 5-6

Triceps Triceps

20 sec. 20 sec.

Whole Body Whole Body

TABATA Dead Landmines Burpee

8 8

Legs Legs

4 4

21-25 5-6

Legs Legs

8 8

20 sec. 20 sec.

Legs Whole Body

4 4

20 to failure

Calves Calves

8 8

20 sec. 20 sec.

Legs Cardio

to failure to failure

Abs

20 sec. 20 sec.

Abs Abs

SUPERSET

SUPERSET Triceps Pressdown Overhead Cable Triceps Extension (High Pulley)

21-25 5-6

TABATA Dumbbell Lunge Mountain Climbers

SUPERSET Close-Grip Bench Press Lying Triceps Extension

4 4

SUPERSET

TABATA Kettlebell Swing Smith Machine Hang Power Clean

Legs Legs

TABATA

SUPERSET Bent-Over Lateral Raise Dumbbell Upright Row

7-8 21-25

SUPERSET

SUPERSET Seated Dumbbell Shoulder Press Dumbbell Lateral Raise

4 4

SUPERSET

TABATA Push Up Jumping Jacks

REPS MUSCLE GROUP

SUPERSET

SUPERSET Incline Dumbbell Flye Incline Dumbbell Press

SETS

14 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

Hanging Leg Raise

4

Oblique Crunch

4

Abs

TABATA Crunch Cable Woodchopper

8 8

WORKOUT | Super Shredded 8

WEEKs 5 & 6

DAY 3-4 CHARTS DAY 3 EXERCISE

SETS

DAY 4 REPS MUSCLE GROUP

EXERCISE

SUPERSET Bent-Over Barbell Row Reverse-Grip Barbell Row

4 4

4 4

5-6 21-25

Back Back

Incline Bench Press Incline Dumbbell Flye

21-25 5-6

Back Back

Cable Crossover (Low Pulley) Cable Crossover (High Pulley)

8 8

20 sec. 20 sec.

Whole Body Legs

5-6 21-25

Traps Traps

20 sec. 20 sec.

Whole Body Cardio

5-6 21-25

Arms Arms

SUPERSET Barbell Shrug Behind-The-Back Barbell Shrug

4 4

TABATA Dumbbell Clean Bench Hop Overs

8 8

SUPERSET Seated Barbell Curl Standing Barbell Curl

4 3

SUPERSET Prone Incline Dumbbell Curl Incline Dumbbell Curl

3

21-25

Arms

3

5-6

Arms

SUPERSET Barbell Wrist Curl Barbell Reverse Wrist Curl

3 3

5-6 21-25

Forearms Forearms

TABATA Dead Landmines Jumping Jacks

8 8

4 4

5-6 21-25

Chest Chest

4

21-25

Chest

4

5-6

Chest

20 sec. 20 sec.

Chest Cardio

4

5-6

Shoulders

4

21-25

Shoulders

4

21-25

Shoulders

4

5-6

Shoulders

20 sec. 20 sec.

Whole Body Whole Body

5-6 21-25

Triceps Triceps

3

21-25

Triceps

3

5-6

Triceps

20 sec. 20 sec.

Whole Body Whole Body

SUPERSET

TABATA Kettlebell Snatch Step Ups

REPS MUSCLE GROUP

SUPERSET

SUPERSET Straight-Arm Pulldown Wide-Grip Lat Pulldowns

SETS

20 sec. 20 sec.

Whole Body Cardio

TABATA Push Up Jumping Jacks

8 8

SUPERSET Smith-Machine Seated Behind-The-Neck Shoulder Press Smith Machine Upright Row

SUPERSET Lying Cable Rear Delt Raise Cable Lateral Raise

TABATA Kettlebell Swing Smith Machine Hang Power Clean

8 8

SUPERSET Lying Triceps Extension Bench Dip

3 3

SUPERSET Reverse-Grip Triceps Pressdown Triceps Pressdown

TABATA Dead Landmines Burpee

8 8

JIM STOPPANI’s Super Shredded 8 PROGRAM 15

PRO

MUSCLE GROWTH | STRENGTH | ENERGY | ENDURANCE | RECOVERY*

My Pro JYM pr protein powder is made from the highest-quality sources of protein. That’s why I list the precise amount of each type of protein that is in every scoop of Pro JYM. These are the three protein sources that make up my Pro JYM protein blend. I optimized the amount of each prot maximize my own results as well as one to maxim yours. your rs.

Jim Stoppani, PhD Owner - JYM Supplement Science

get it now! For questions regarding JYM products go to:

@ JimStoppani or

@ DrJimStoppani JYMSupplementScience.com

Super Shredded 8 | WORKOUT

WEEKs 5 & 6

DAY 5-6 CHARTS DAY 5 EXERCISE

SETS

DAY 6 REPS MUSCLE GROUP

EXERCISE

SUPERSET Squat Barbell Lunge

4 4 4 4

5-6 21-25

Legs Legs

21-25 5-6

Legs Legs

5-6 21-25

Whole Body Legs

20 sec. 20 sec.

Legs Whole Body

20 to failure

Calves Calves

20 sec. 20 sec.

Legs Cardio

8 20

Abs Abs

SUPERSET Deadlift Romanian Deadlift

4 4

TABATA Squat Kettlebell Snatch

8 8

SUPERSET Seated Calf Raise One-Leg Standing Calf Raise (Body Weight)

4 4

TABATA Dumbbell Lunge Mountain Climbers

8 8

SUPERSET Cable Crunch Oblique Cable Crunch

4 4

TABATA Reverse Crunch Barbell Roll Out

8 8

REPS MUSCLE GROUP

SUPERSET

SUPERSET One-Leg Leg Press Leg Press

SETS

20 sec. 20 sec.

Abs Abs

Wide-Grip Lat Pulldowns Reverse-Grip Lat Pulldown

4

5-6

Back

4

21-25

Back

21-25 5-6

Back Back

20 sec. 20 sec.

Whole Body Legs

4

5-6

Traps

4

21-25

Traps

20 sec. 20 sec.

Whole Body Cardio

3

5-6

Arms

3

21-25

Arms

21-25 5-6

Arms Arms

3

5-6

Forearms

3

21-25

Forearms

20 sec. 20 sec.

Whole Body Cardio

SUPERSET Straight-Arm Pulldown Standing Lat Pulldown

4 4

TABATA Kettlebell Snatch Step Ups

8 8

SUPERSET Smith Machine BehindThe-Back Barbell Shrug Smith Machine Shrug

TABATA Dumbbell Clean Bench Hop Overs

8 8

SUPERSET Standing Barbell Curl (EZ-Bar) Preacher Curl (Also Can Use EZ-Bar)

SUPERSET Incline Dumbbell Curl Alternating Dumbbell Curl

3 3

SUPERSET Dumbbell Reverse Wrist Curl Dumbbell Wrist Curl

TABATA Dead Landmines Jumping Jacks

16 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

8 8

Super Shredded 8 | WORKOUT

WEEKs 7 & 8

DAY 1-2 CHARTS DAY 1 EXERCISE

SETS

DAY 2 REPS MUSCLE GROUP

EXERCISE

SUPERSET Bench Press Dumbbell Flye

4 4

3-4 26-30

Chest Chest

Jump Squat Leg Extension

26-30 3-4

Chest Chest

Front Squat Squat

20 sec. 20 sec.

Chest Cardio

Lying Leg Curl Dumbbell Romanian Deadlift

4

3-4

Shoulders

4

26-30

Shoulders

4 4 8 8

4 4 8 8

Squat Kettlebell Snatch

26-30 3-4

Shoulders Shoulders

20 sec. 20 sec.

Whole Body Whole Body

Leg Press Calf Raise One-Leg Standing Calf Raise (Body Weight)

3 3 3 3

3-4 26-30

Triceps Triceps

26-30 3-4

Triceps Triceps

20 sec. 20 sec.

Whole Body Whole Body

TABATA Dead Landmines Burpee

8 8

Legs Legs

4 4

26-30 3-4

Legs Legs

8 8

20 sec. 20 sec.

Legs Whole Body

4 4

25 to failure

Calves Calves

8 8

20 sec. 20 sec.

Legs Cardio

to failure to failure

Abs

20 sec. 20 sec.

Abs Abs

SUPERSET

SUPERSET Triceps Pressdown Overhead Cable Triceps Extension (High Pulley)

26-30 3-4

TABATA Dumbbell Lunge Mountain Climbers

SUPERSET Close-Grip Bench Press Lying Triceps Extension

4 4

SUPERSET

TABATA Kettlebell Swing Smith Machine Hang Power Clean

Legs Legs

TABATA

SUPERSET Bent-Over Lateral Raise Dumbbell Upright Row

9-10 26-30

SUPERSET

SUPERSET Seated Dumbbell Shoulder Press Dumbbell Lateral Raise

4 4

SUPERSET

TABATA Push Up Jumping Jacks

REPS MUSCLE GROUP

SUPERSET

SUPERSET Incline Dumbbell Flye Incline Dumbbell Press

SETS

18 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

Hanging Leg Raise

4

Oblique Crunch

4

Abs

TABATA Crunch Cable Woodchopper

8 8

WORKOUT | Super Shredded 8

WEEKs 7 & 8

DAY 3-4 CHARTS DAY 3 EXERCISE

SETS

DAY 4 REPS MUSCLE GROUP

EXERCISE

SUPERSET Bent-Over Barbell Row Reverse-Grip Barbell Row

4 4

4 4

3-4 26-30

Back Back

Incline Bench Press Incline Dumbbell Flye

26-30 3-4

Back Back

Cable Crossover (Low Pulley) Cable Crossover (High Pulley)

8 8

20 sec. 20 sec.

Whole Body Legs

3-4 26-30

Traps Traps

20 sec. 20 sec.

Whole Body Cardio

3-4 26-30

Arms Arms

SUPERSET Barbell Shrug Behind-The-Back Barbell Shrug

4 4

TABATA Dumbbell Clean Bench Hop Overs

8 8

SUPERSET Seated Barbell Curl Standing Barbell Curl

4 3

SUPERSET Prone Incline Dumbbell Curl Incline Dumbbell Curl

3

26-30

Arms

3

3-4

Arms

SUPERSET Barbell Wrist Curl Barbell Reverse Wrist Curl

3 3

3-4 26-30

Forearms Forearms

TABATA Dead Landmines Jumping Jacks

8 8

4 4

3-4 26-30

Chest Chest

4

26-30

Chest

4

3-4

Chest

20 sec. 20 sec.

Chest Cardio

4

3-4

Shoulders

4

26-30

Shoulders

4

26-30

Shoulders

4

3-4

Shoulders

20 sec. 20 sec.

Whole Body Whole Body

3-4 26-30

Triceps Triceps

3

26-30

Triceps

3

3-4

Triceps

20 sec. 20 sec.

Whole Body Whole Body

SUPERSET

TABATA Kettlebell Snatch Step Ups

REPS MUSCLE GROUP

SUPERSET

SUPERSET Straight-Arm Pulldown Wide-Grip Lat Pulldowns

SETS

20 sec. 20 sec.

Whole Body Cardio

TABATA Push Up Jumping Jacks

8 8

SUPERSET Smith-Machine Seated Behind-The-Neck Shoulder Press Smith Machine Upright Row

SUPERSET Lying Cable Rear Delt Raise Cable Lateral Raise

TABATA Kettlebell Swing Smith Machine Hang Power Clean

8 8

SUPERSET Lying Triceps Extension Bench Dip

3 3

SUPERSET Reverse-Grip Triceps Pressdown Triceps Pressdown

TABATA Dead Landmines Burpee

8 8

JIM STOPPANI’s Super Shredded 8 PROGRAM 19

Super Shredded 8 | WORKOUT

WEEKs 7 & 8

DAY 5-6 CHARTS DAY 5 EXERCISE

SETS

DAY 6 REPS MUSCLE GROUP

EXERCISE

SUPERSET Squat Barbell Lunge

4 4 4 4

3-4 26-30

Legs Legs

26-30 3-4

Legs Legs

3-4 26-30

Whole Body Legs

20 sec. 20 sec.

Legs Whole Body

25 to failure

Calves Calves

20 sec. 20 sec.

Legs Cardio

6 25

Abs Abs

SUPERSET Deadlift Romanian Deadlift

4 4

TABATA Squat Kettlebell Snatch

8 8

SUPERSET Seated Calf Raise One-Leg Standing Calf Raise (Body Weight)

4 4

TABATA Dumbbell Lunge Mountain Climbers

8 8

SUPERSET Cable Crunch Oblique Crunch

4 4

TABATA Reverse Crunch Barbell Roll Out

8 8

REPS MUSCLE GROUP

SUPERSET

SUPERSET One-Leg Leg Press Leg Press

SETS

20 sec. 20 sec.

Abs Abs

Wide-Grip Lat Pulldowns Reverse-Grip Lat Pulldown

4

3-4

Back

4

26-30

Back

26-30 3-4

Back Back

20 sec. 20 sec.

Whole Body Legs

4

3-4

Traps

4

26-30

Traps

20 sec. 20 sec.

Whole Body Cardio

3

3-4

Arms

3

26-30

Arms

26-30 3-4

Arms Arms

3

3-4

Forearms

3

26-30

Forearms

20 sec. 20 sec.

Whole Body Cardio

SUPERSET Straight-Arm Pulldown Standing Lat Pulldown

4 4

TABATA Kettlebell Snatch Step Ups

8 8

SUPERSET Smith Machine BehindThe-Back Barbell Shrug Smith Machine Shrug

TABATA Dumbbell Clean Bench Hop Overs

8 8

SUPERSET Standing Barbell Curl (EZ-Bar) Preacher Curl (Also Can Use EZ-Bar)

SUPERSET Incline Dumbbell Curl Alternating Dumbbell Curl

3 3

SUPERSET Dumbbell Reverse Wrist Curl Dumbbell Wrist Curl

TABATA Dead Landmines Jumping Jacks

20 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

8 8

The Super Shreded 8 (SS8) diet is composed of seven different phases. What phase you start off with and what phase you end with in the eight weeks depends on what your current diet is and how well you lose body fat. This is important to keep in mind: The SS8 diet phases don’t necessarily correspond with the training weeks. You’ll start the training program with week 1, of course, but you may not start the diet in Phase 1. And when you’re in the final weeks of the program (weeks 7 and 8), you may not be in the final phase (phase 7) of the diet. Hopefully this isn’t too confusing for you, but it will make sense as you read through the descriptions of each phase. In a nutshell, you won’t move onto the next phase of the diet until you’ve hit a fat-burning plateau on your current phase. So it’s quite possible that you’ll finish the eighth and final week of the program and still be in, say, phase 4 or 5 of the diet – provided that phase is still producing fat loss results. Just keep in mind that in the SS8 program, “weeks” and “phases” are two different things – “weeks” refers to the training, “phases” refers to the diet. This explains why there’s 8 weeks of the training program but only 7 phases of the diet. I designed it this way for the simple fact that there’s no reason to cut carbs (which is what most phases do) if your current carb intake level is continuing to produce good fat loss results.

22 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

SS8 DIET PHASE 1 If you are coming off of a mass gain phase, such as the diet in my Shortcut To Size/Micro Muscle program or my Six Weeks To Sick Arms program, you will want to start at Phase 1 of the SS8 diet. This is also a great diet to follow if your main goal is not fat loss but maximizing muscle mass and strength gains. Yes, you can use Super Shredded 8 to gain size and strength by focusing on using a mass-gaining diet. For those of you who are already eating a lower carb diet, see Phase 3 or 5 of the SS8 diet for a better entry point for you. In Phase 1 you will consume about 16-17 calories per pound of body weight, 1.5 grams of protein per pound of body weight, 1.5 grams of carbs per pound of body weight, and 0.5 grams of fat per pound of body weight. I’ve broken up the sample meal plans based on when you workout. The sample diets are just one sample day. This does not mean that you should eat these exact foods every day. Refer to the Food Alternatives List and Food/Nutrient Database links below for good food replacements to keep your diet from getting boring. Food Alternatives List Food/Nutrient Database And also check out the wide variety of recipes I have in my Nutrition section on JimStoppani.com.

POST

RECOVERY | ENDURANCE | ENERGY*

Dextrose is a h highly effective and cost-efficient post-workout carbohydrate. Post JYM Fast-Digesting Carb ((Dextrose) and Post JYM Active IngredientMatrix IngredientMat are the perfect combination. Plus the delicious taste of Post JYM makes it a delici supplement y you will look forward to drinking after every workout. I know that I do! Hit the JYM! work

Jim Stoppani, PhD Owner - JYM Supplement Science

get it now! For questions regarding JYM products go to:

@ JimStoppani or

@ DrJimStoppani JYMSupplementScience.com

NUTrition | Super Shredded 8 SAMPLE PHASE 1 MEAL PLAN FOR THOSE WHO TRAIN IN THE MORNING

BREAKFAST (30-60 MINUTES AFTER POST-WORKOUT MEAL) • 1 scoop Pro JYM • 3 whole eggs

PRE-WORKOUT MEAL (TAKE 15-30 MIN. BEFORE WORKOUT) • 1 scoop Pro JYM • 1 scoop Pre JYM

• 2 slices low-fat cheese • 1 cup cooked oatmeal • 1 Tbsp honey • 1/4 cup raisins

(Product Contains ALL of the following ingredients at specific

• 4 capsules Omega JYM fish oil

doses)

• 2-3 g CLA

• 6 grams BCAAs (at a 2:1:1 ratio of leucine:isoleucine:valine)

• 2000-6000 IU Vitamin D

• 2 grams creatine HCL • 2 grams beta-alanine • 1.5 grams betaine

LATE MORNING FAT-BURNING SUPPLEMENTS

• 1 gram Taurine

• 1 dose Shred JYM

• 600 mg NAC (N-Acetyl L-Cysteine)

(Product Contains ALL of the following ingredients at specific doses)

• 150 mg Alpha-Glyceryl Phosphoryl Choline (Alpha GPC)

• 200 mg Caffeine

• 6 grams Citrulline malate

• 500 mg Green Tea Extract (45% EGCG)

• 500 mg beet extract

• 1.5 g Acetyl-L-Carnitine

• 1.5g L-Tyrosine

• 20 mg Synephrine

• 300 mg Caffeine

• 50 mg Cayenne pepper extract

• 50 mcg Huperzine A

• 500 mg L-Tyrosine

• 5 mg Bioperine (for enhanced absorption of active ingredients)

LUNCH POST-WORKOUT MEAL (TAKE IMMEDIATELTY AFTER WORKOUT) • 1-2 scoops Pro JYM • 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

• 1 can (5-6 oz.) tuna • 2 slices whole-wheat bread • 1 Tbsp light mayonnaise • 1 dose Vita JYM

(Products – Post JYM Active Matrix + Post JYM Carbs – contain all of the below recommended ingredients at the specific doses)

MID-DAY FAT-BURNING SUPPLEMENTS

• 30 grams dextrose

• 1 dose Shred JYM

• 6 grams BCAAs (at a 3:1:1 ratio of leucine:isoleucine:valine) • 3 grams glutamine • 2 grams creatine HCL

MID-DAY SNACK

• 2 grams beta-alanine

• 1 cup Reduced fat Greek yogurt

• 2 grams L-carnitine L-tartrate

• 1 Tbsp honey

• 1.5 grams betaine

• 1/2 oz walnuts (7 halves) crushed

• 1 gram taurine

• 1 medium apple

• 5 mg BioPerine (to enhance absorption of the active ingredients)

JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM 23

Super Shredded 8 | NUTRITION DINNER • 8 oz. Top Sirloin steak • 1/2 cup cooked brown rice

• 4 capsules Omega JYM fish oil • 2-3 g CLA • 2000-6000 IU Vitamin D

• 1/2 cup black beans • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

Postworkout Meal (Take immediately after workout) • 1-2 scoops Pro JYM

BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED)

• 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

• 1 cup lowfat cottage cheese • 1 cup sliced pineapple • 1 oz mixed nuts

Lunch (Eat 30-60 min after postworkout meal)

• 2-3 g CLA

• 1 can (5-6 oz.) tuna • 2 slices whole-wheat bread

TOTALS

• 1 Tbsp light mayonnaise • 1 dose Vita JYM

3000 calories, 280 g protein, 280 g carbs, 90 g fat

MID-DAY FAT-BURNING SUPPLEMENTS

SAMPLE PHASE 1 MEAL PLAN FOR THOSE WHO TRAIN DURING THEIR LUNCH BREAK WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

• 1 dose Shred JYM

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1 Tbsp honey • 1/2 oz walnuts (7 halves) crushed

Breakfast (eat about 20-30 min. after morning supplements)

• 1 medium apple

• 1 scoop Pro JYM • 3 whole eggs • 2 slices low-fat cheese • 1 cup cooked oatmeal • 1 Tbsp honey • 1/4 cup raisins

24 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

DINNER • 8 oz. Top Sirloin steak • 1/2 cup cooked brown rice • 1/2 cup black beans • 2 cups mixed green salad

NUTrition | Super Shredded 8 • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

LUNCH (EAT 30-60 MIN AFTER POSTWORKOUT MEAL) • 1 can (5-6 oz.) tuna • 2 slices whole-wheat bread

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED) • 1 cup lowfat cottage cheese

• 1 Tbsp light mayonnaise • 1 dose Vita JYM

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

• 1 cup sliced pineapple • 1 oz mixed nuts • 2-3 g CLA

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1 Tbsp honey

TOTALS 3000 calories, 280 g protein, 280 g carbs, 90 g fat

SAMPLE PHASE 1 MEAL PLAN FOR THOSE WHO TRAIN AFTER WORK OR SCHOOL AND BEFORE DINNER

• 1/2 oz walnuts (7 halves) crushed • 1 medium apple

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING)

Postworkout Meal (Take immediately after workout)

• 1 dose Shred JYM

• 1-2 scoops Pro JYM • 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

Breakfast (eat about 20-30 min. after morning supplements) • 1 scoop Pro JYM • 3 whole eggs • 2 slices low-fat cheese • 1 cup cooked oatmeal • 1 Tbsp honey • 1/4 cup raisins • 4 capsules Omega JYM fish oil • 2-3 g CLA

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL) • 8 oz. Top Sirloin steak • 1/2 cup cooked brown rice • 1/2 cup black beans • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

• 2000-6000 IU Vitamin D

JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM 25

Super Shredded 8 | NUTRITION BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK)

MID-DAY FAT-BURNING SUPPLEMENTS

• 1 dose ZMA JYM (females take 2/3 dose)

• 1 dose Shred JYM

BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED)

MID-DAY SNACK

• 1 cup lowfat cottage cheese

• 1 cup Reduced fat Greek yogurt

• 1 cup sliced pineapple

• 1 Tbsp honey

• 1 oz mixed nuts

• 1/2 oz walnuts (7 halves) crushed

• 2-3 g CLA

• 1 medium apple

TOTALS

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL)

3000 calories, 280 g protein, 280 g carbs, 90 g fat

• 8 oz. Top Sirloin steak • 1/2 cup cooked brown rice • 1/2 cup black beans

SAMPLE PHASE 1 MEAL PLAN FOR THOSE WHO TRAIN AT NIGHT AFTER DINNER

• 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM

Breakfast (eat about 20-30 min. after morning supplements)

(*If you are caffeine sensitive, consider taking 1 packet of Post JYM active matrix for preworkout)

• 1 scoop Pro JYM

• 1 scoop Pro JYM

• 3 whole eggs • 2 slices low-fat cheese • 1 cup cooked oatmeal • 1 Tbsp honey • 1/4 cup raisins • 4 capsules Omega JYM fish oil • 2-3 g CLA

Postworkout Meal (Take immediately after workout) • 1-2 scoops Pro JYM • 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

• 2000-6000 IU Vitamin D

LUNCH

Bedtime Snack (eat 30-60 min. after postworkout meal) • 1 cup lowfat cottage cheese

• 1 can (5-6 oz.) tuna

• 1 cup sliced pineapple

• 2 slices whole-wheat bread

• 1 oz mixed nuts

• 1 Tbsp light mayonnaise

• 2-3 g CLA

• 1 dose Vita JYM

26 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

Super Shredded 8 | NUTRITION BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

TOTALS 3000 calories, 280 g protein, 280 g carbs, 90 g fat

• 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

BREAKFAST (30-60 MINUTES AFTER POST-WORKOUT MEAL) • 1 scoop Pro JYM • 3 whole eggs • 2 slices low-fat cheese

SS8 DIET PHASE 2 In Phase 2 you will reduce carbs by about 0.25 grams per pound of body weight to lower total carb intake and calorie intake to keep losing body fat while building muscle and strength. This brings carbs down to about 1.25 g per pound of body weight and calories down to about 15 per pound of body weight. Protein intake stays steady at 1.5 grams per pound, as does fat at 0.5 grams per pound. When do you start phase 2? As soon as you feel that your fat loss has hit a plateau. Again, I’ve broken up the sample meal plans based on when you workout. To drop carbs to 1.25 g per pound you will drop carbs from a couple of meals. What meals the carbs are removed from depends on when you train. The foods used in the sample diet for Phase 2 are similar to the ones used in Phase 1. This does not mean that these are the only foods that you should eat. I did this to make it easier for you to see where I removed the carbs from the diet. Again, refer to the Food Alternatives List and Food/Nutrient Database links included in the Phase 1 introduction.

• 1 cup cooked oatmeal • 1 Tbsp honey • 1/4 cup raisins • 4 capsules Omega JYM fish oil • 2-3 g CLA • 2000-6000 IU Vitamin D

LATE MORNING FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

LUNCH • 1 can (5-6 oz.) tuna • 2 slices whole-wheat bread • 1 Tbsp light mayonnaise • 1 dose Vita JYM

MID-DAY FAT-BURNING SUPPLEMENTS

SAMPLE PHASE 2 MEAL PLAN FOR THOSE WHO TRAIN IN THE MORNING Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

Postworkout Meal (Take immediately after workout) • 1-2 scoops Pro JYM

28 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

• 1 dose Shred JYM

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1 Tbsp honey • 1/2 oz walnuts (7 halves) crushed • 1 medium apple

PRE

MUSCLE GROWTH | STRENGTH | ENERGY | ENDURANCE | MIND* MUSC

Inside this bot bottle is decades of supplement research — from the lab and the gym. As a scienspent years researching ingredients tist, I have spe produce results. As a gym rat, I have that will produ benefiting from that research. Now spent years be it’s your turn. I know it works because this is before every one of my workouts. what I take be Let it work for you. Hit the JYM!

Jim Stoppani, PhD Owner - JYM Supplement Science

get it now! For questions regarding JYM products go to:

@ JimStoppani or

@ DrJimStoppani JYMSupplementScience.com

NUTrition | Super Shredded 8 DINNER

Preworkout Meal (Take 15-30 min. before workout)

• 8 oz. Top Sirloin steak

• 1 scoop Pre JYM

• 2 cups mixed green salad

• 1 scoop Pro JYM

• 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

Postworkout Meal (Take immediately after workout)

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK)

• 1-2 scoops Pro JYM

• 1 dose ZMA JYM (females take 2/3 dose)

• 1 scoop Post JYM Fast Carbs/Dextrose

BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED)

LUNCH (EAT 30-60 MIN AFTER POSTWORKOUT MEAL)

• 1 cup lowfat cottage cheese

• 1 can (5-6 oz.) tuna

• 1 oz mixed nuts

• 2 slices whole-wheat bread

• 2-3 g CLA

• 1 Tbsp light mayonnaise

• 1 scoop Post JYM Matrix

• 1 dose Vita JYM

TOTALS 2750 calories, 275 g protein, 220 g carbs, 90 g fat

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

SAMPLE PHASE 2 MEAL PLAN FOR THOSE WHO TRAIN DURING THEIR LUNCH BREAK

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING)

• 1 Tbsp honey

• 1 dose Shred JYM

• 1 medium apple

• 1/2 oz walnuts (7 halves) crushed

Breakfast (eat about 20-30 min. after morning supplements)

DINNER

• 1 scoop Pro JYM

• 8 oz. Top Sirloin steak

• 3 whole eggs

• 2 cups mixed green salad

• 2 slices low-fat cheese

• 2 Tbsp salad dressing (olive oil n vinegar based)

• 1 cup cooked oatmeal

• 2-3 g CLA

• 1 Tbsp honey • 1/4 cup raisins • 4 capsules Omega JYM fish oil • 2-3 g CLA • 2000-6000 IU Vitamin D

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM 29

Super Shredded 8 | NUTRITION BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED)

MID-DAY SNACK

• 1 cup lowfat cottage cheese

• 1 cup Reduced fat Greek yogurt

• 1 oz mixed nuts

• 1 Tbsp honey

• 2-3 g CLA

• 1/2 oz walnuts (7 halves) crushed • 1 medium apple

TOTALS 2750 calories, 275 g protein, 220 g carbs, 90 g fat

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM

SAMPLE PHASE 2 MEAL PLAN FOR THOSE WHO TRAIN AFTER WORK OR SCHOOL AND BEFORE DINNER WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING)

• 1 scoop Pro JYM

Postworkout Meal (Take immediately after workout) • 1-2 scoops Pro JYM • 1 scoop Post JYM Matrix

• 1 dose Shred JYM

• 1 scoop Post JYM Fast Carbs/Dextrose

Breakfast (eat about 20-30 min. after morning supplements)

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL)

• 1 scoop Pro JYM

• 8 oz. Top Sirloin steak

• 3 whole eggs

• 1/2 cup cooked brown rice

• 2 slices low-fat cheese

• 1/2 cup black beans

• 1 cup cooked oatmeal

•2-3 g CLA

• 1 Tbsp honey • 1/4 cup raisins • 4 capsules Omega JYM fish oil

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK)

• 2-3 g CLA

• 1 dose ZMA JYM (females take 2/3 dose)

• 2000-6000 IU Vitamin D

LUNCH

Bedtime Snack (have immediately before bed)

• 1 can (5-6 oz.) tuna

• 1 cup lowfat cottage cheese

• 2 slices whole-wheat bread • 1 Tbsp light mayonnaise

• 1 cup sliced pineapple • 1 oz mixed nuts

• 1 dose Vita JYM

• 2-3 g CLA

MID-DAY FAT-BURNING SUPPLEMENTS

TOTALS

• 1 dose Shred JYM

30 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

2750 calories, 275 g protein, 220 g carbs, 85 g fat

Super Shredded 8 | NUTRITION SAMPLE PHASE 2 MEAL PLAN FOR THOSE WHO TRAIN AT NIGHT AFTER DINNER

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL) • 8 oz. Top Sirloin steak • 2 cups mixed green salad

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

Breakfast (eat about 20-30 min. after morning supplements) • 1 scoop Pro JYM • 3 whole eggs

• 2 Tbsp salad dressing (olive oil n vinegar based) •2-3 g CLA

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

• 2 slices low-fat cheese • 1 cup cooked oatmeal • 1 Tbsp honey

Postworkout Meal (Take immediately after workout)

• 1/4 cup raisins

• 1-2 scoops Pro JYM

• 4 capsules Omega JYM fish oil

• 1 scoop Post JYM Matrix

• 2-3 g CLA

• 1 scoop Post JYM Fast Carbs/Dextrose

• 2000-6000 IU Vitamin D

Bedtime Snack (eat 30-60 min. after postworkout meal)

LUNCH

• 1 cup lowfat cottage cheese

• 1 can (5-6 oz.) tuna

• 1 cup sliced pineapple

• 2 slices whole-wheat bread

• 1 oz mixed nuts

• 1 Tbsp light mayonnaise

• 2-3 g CLA

• 1 dose Vita JYM

MID-DAY FAT-BURNING SUPPLEMENTS

BEFORE BED SUPPLEMENTS (TAKE 15-30 MIN. BEFORE BED) • 1 dose ZMA JYM (females take 2/3 dose)

• 1 dose Shred JYM

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1 Tbsp honey • 1/2 oz walnuts (7 halves) crushed • 1 medium apple

32 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

TOTALS 2750 calories, 275 g protein, 220 g carbs, 90 g fat

NUTrition | Super Shredded 8 SS8 DIET PHASE 3 In Phase 3, carbs are reduced again by about 0.25 grams per pound of body weight to lower total carb intake and calorie intake to continue losing body fat while building muscle and strength. This brings carbs down to about 1 g per pound of body weight and calories down to about 14 per pound of body weight. Protein intake stays steady at 1.5 grams per pound, as does fat at 0.5 grams per pound. Phase 3 is a good place to start the SS8 diet for those who already watch their carb intake to a certain degree. Even if you’re not sure how many grams of carbs you currently eat per day, Phase 3 is a safe place to start because you are still eating some carbs, but you still have room to continue dropping carbs should your fat loss plateau. That is the real key to dieting, not starting off with carbs too low or you will have little wiggle room to chop carbs and calories more when you hit a fat loss plateau. When do you start phase 3? Again, it’s as soon as you feel that your fat loss has hit a plateau. I’ve broken up the sample meal plans based on when you workout. To drop carbs to 1 g per pound you will drop carbs from a couple of meals. What meals the carbs are removed from depends on when you train. The foods used in the sample diet for Phase 3 are similar to the ones used in Phases 1 and 2. Again, this does not mean that these are the only foods that you should eat. I did this to make it easier for you to see where I removed the carbs from the diet. Refer to the Food Alternatives List and Food/Nutrient Database links included in the Phase 1 introduction.

• 1 scoop Post JYM Fast Carbs/Dextrose • 2 scoops Pro JYM

BREAKFAST (30-60 MINUTES AFTER POST-WORKOUT MEAL) • 1 scoop Pro JYM • 3 whole eggs • 2 slices low-fat cheese • 1 cup cooked oatmeal • 1 Tbsp honey • 1/4 cup raisins • 4 capsules Omega JYM fish oil • 2-3 g CLA • 2000-6000 IU Vitamin D

LATE MORNING FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

LUNCH • 1 can (5-6 oz.) tuna • 2 slices whole-wheat bread • 1 Tbsp light mayonnaise • 1 dose Vita JYM

MID-DAY FAT-BURNING SUPPLEMENTS

SAMPLE PHASE 3 MEAL PLAN FOR THOSE WHO TRAIN IN THE MORNING Preworkout Meal (Take 15-30 min. before workout)

• 1 dose Shred JYM

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt

• 1 scoop Pre JYM

• 1 tsp honey

• 1 scoop Pro JYM

• 1/2 oz walnuts (7 halves) crushed

Postworkout Meal (Take immediately after workout)

DINNER

• 1 scoop Post JYM Matrix

• 8 oz. Top Sirloin steak

JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM 33

Super Shredded 8 | NUTRITION • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

Postworkout Meal (Take immediately after workout) • 1 scoop Post JYM Matrix

BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED)

• 1 scoop Post JYM Fast Carbs/Dextrose • 2 scoops Pro JYM

• 1 cup lowfat cottage cheese • 1 oz mixed nuts • 2-3 g CLA

LUNCH (EAT 30-60 MIN AFTER POSTWORKOUT MEAL) • 1 can (5-6 oz.) tuna

TOTALS 2600 calories, 275 g protein, 180 g carbs, 90 g fat

• 2 slices whole-wheat bread • 1 Tbsp light mayonnaise • 1 dose Vita JYM

MID-DAY FAT-BURNING SUPPLEMENTS

SAMPLE PHASE 3 MEAL PLAN FOR THOSE WHO TRAIN DURING THEIR LUNCH BREAK

• 1 dose Shred JYM

MID-DAY SNACK

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING)

• 1 cup Reduced fat Greek yogurt

• 1 dose Shred JYM

• 1 tsp honey • 1/2 oz walnuts (7 halves) crushed

Breakfast (eat about 20-30 min. after morning supplements) • 1 scoop Pro JYM

DINNER

• 3 whole eggs

• 8 oz. Top Sirloin steak

• 2 slices low-fat cheese

• 2 cups mixed green salad

• 1 cup cooked oatmeal

• 2 Tbsp salad dressing (olive oil n vinegar based)

• 1 Tbsp honey

• 2-3 g CLA

• 1/4 cup raisins • 4 capsules Omega JYM fish oil • 2-3 g CLA

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK)

• 2000-6000 IU Vitamin D

• 1 dose ZMA JYM (females take 2/3 dose)

34 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

PRO

MUSCLE GROWTH | STRENGTH | ENERGY | ENDURANCE | RECOVERY*

My Pro JYM pr protein powder is made from the highest-quality sources of protein. That’s why I list the precise amount of each type of protein that is in every scoop of Pro JYM. These are the three protein sources that make up my Pro JYM protein blend. I optimized the amount of each prot maximize my own results as well as one to maxim yours. your rs.

Jim Stoppani, PhD Owner - JYM Supplement Science

get it now! For questions regarding JYM products go to:

@ JimStoppani or

@ DrJimStoppani JYMSupplementScience.com

Super Shredded 8 | NUTRITION BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED)

MID-DAY SNACK

• 1 cup lowfat cottage cheese

• 1 cup Reduced fat Greek yogurt

• 1 oz mixed nuts

• 1 tsp honey

• 2-3 g CLA

• 1/2 oz walnuts (7 halves) crushed • 1 medium apple

TOTALS 2600 calories, 275 g protein, 180 g carbs, 90 g fat

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM

SAMPLE PHASE 3 MEAL PLAN FOR THOSE WHO TRAIN AFTER WORK OR SCHOOL AND BEFORE DINNER WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

Breakfast (eat about 20-30 min. after morning supplements) • 1 scoop Pro JYM • 3 whole eggs • 2 slices low-fat cheese

• 1 scoop Pro JYM

Postworkout Meal (Take immediately after workout) • 2 scoops Pro JYM • 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL) • 8 oz. Top Sirloin steak • 1/2 cup cooked brown rice • 2-3 g CLA

• 1 cup cooked oatmeal • 1 Tbsp honey • 1/4 cup raisins • 4 capsules Omega JYM fish oil

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

• 2-3 g CLA • 2000-6000 IU Vitamin D

LUNCH • 1 can (5-6 oz.) tuna

Bedtime Snack (have immediately before bed) • 1 cup lowfat cottage cheese • 1 oz mixed nuts • 2-3 g CLA

• 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

TOTALS 2750 calories, 275 g protein, 180 g carbs, 85 g fat

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

36 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

NUTrition | Super Shredded 8 SAMPLE PHASE 3 MEAL PLAN FOR THOSE WHO TRAIN AT NIGHT AFTER DINNER

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL) • 8 oz. Top Sirloin steak • 2 cups mixed green salad

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

Breakfast (eat about 20-30 min. after morning supplements) • 1 scoop Pro JYM • 3 whole eggs

• 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

• 2 slices low-fat cheese • 1 cup cooked oatmeal • 1 Tbsp honey

Postworkout Meal (Take immediately after workout)

• 1/4 cup raisins

• 2 scoops Pro JYM

• 4 capsules Omega JYM fish oil

• 1 scoop Post JYM Matrix

• 2-3 g CLA

• 1 scoop Post JYM Fast Carbs/Dextrose

• 2000-6000 IU Vitamin D

Bedtime Snack (eat 30-60 min. after postworkout meal)

LUNCH

• 1 cup lowfat cottage cheese

• 1 can (5-6 oz.) tuna

• 1 cup sliced pineapple

• 2 cups mixed green salad

• 1 oz mixed nuts

• 2 Tbsp salad dressing (olive oil n vinegar based)

• 2-3 g CLA

• 1 dose Vita JYM

MID-DAY FAT-BURNING SUPPLEMENTS

BEFORE BED SUPPLEMENTS (TAKE 15-30 MIN. BEFORE BED) • 1 dose ZMA JYM (females take 2/3 dose)

• 1 dose Shred JYM

MID-DAY SNACK

TOTALS 2600 calories, 275 g protein, 180 g carbs, 90 g fat

• 1 cup Reduced fat Greek yogurt • 1 tsp honey • 1/2 oz walnuts (7 halves) crushed • 1 medium apple

JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM 37

Super Shredded 8 | NUTRITION SS8 DIET PHASE 4

• 2 slices low-fat cheese

In Phase 4, carbs are reduced again by about 0.25 grams per pound of body weight to lower total carb intake and calorie intake to continue losing body fat while building muscle and strength. This brings carbs down to about 0.75 g per pound of body weight and calories down to about 13 per pound of body weight. Protein intake stays steady at 1.5 grams per pound, as does fat at 0.5 grams per pound.

• 1 Tbsp honey

When do you start phase 4? As with all the previous phases, it’s as soon as you feel that your fat loss has hit a plateau. I’ve broken up the sample meal plans based on when you workout. To drop carbs to 0.75 g per pound of body weight you will drop carbs from a couple of meals. What meals the carbs are removed from depends on when you train.

• 1 dose Shred JYM

The foods used in the sample diet for Phase 4 are similar to the ones used in Phases 1, 2 and 3. Again, this does not mean that these are the only foods that you should eat. I did this to make it easier for you to see where I removed the carbs from the diet. Refer to the Food Alternatives List and Food/Nutrient Database links included in the Phase 1 introduction.

• 1 cup cooked oatmeal • 4 capsules Omega JYM fish oil • 2-3 g CLA • 2000-6000 IU Vitamin D

LATE MORNING FAT-BURNING SUPPLEMENTS

LUNCH • 1 can (5-6 oz.) tuna • 2 cups mixed green salad • 1 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

SAMPLE PHASE 4 MEAL PLAN FOR THOSE WHO TRAIN IN THE MORNING Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1 tsp honey • 1/2 oz walnuts (7 halves) crushed

• 1 scoop Pro JYM

DINNER

Postworkout Meal (Take immediately after workout)

• 8 oz. Top Sirloin steak

• 1 scoop Post JYM Matrix

• 2 cups mixed green salad

• 1 scoop Post JYM Fast Carbs/Dextrose

• 2 Tbsp salad dressing (olive oil n vinegar based)

• 2 scoops Pro JYM

• 2-3 g CLA

BREAKFAST (30-60 MINUTES AFTER POST-WORKOUT MEAL)

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK)

• 1 scoop Pro JYM

• 1 dose ZMA JYM (females take 2/3 dose)

• 3 whole eggs

38 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

Super Shredded 8 | NUTRITION BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED)

LUNCH (EAT 30-60 MIN AFTER POSTWORKOUT MEAL)

• 1 cup lowfat cottage cheese

• 1 can (5-6 oz.) tuna

• 1 oz mixed nuts

• 2 slices whole-wheat bread

• 2-3 g CLA

• 1 Tbsp light mayonnaise • 1 dose Vita JYM

TOTALS 2450 calories, 270 g protein, 135 g carbs, 90 g fat

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

SAMPLE PHASE 4 MEAL PLAN FOR THOSE WHO TRAIN DURING THEIR LUNCH BREAK WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING)

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1 tsp honey • 1/2 oz walnuts (7 halves) crushed

• 1 dose Shred JYM

DINNER

Breakfast (eat about 20-30 min. after morning supplements)

• 8 oz. Top Sirloin steak

• 1 scoop Pro JYM

• 2 Tbsp salad dressing (olive oil n vinegar based)

• 3 whole eggs

• 2-3 g CLA

• 2 cups mixed green salad

• 2 slices low-fat cheese • 1 cup cooked oatmeal • 4 capsules Omega JYM fish oil

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK)

• 2-3 g CLA

• 1 dose ZMA JYM (females take 2/3 dose)

• 2000-6000 IU Vitamin D

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

Postworkout Meal (Take immediately after workout) • 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose • 2 scoops Pro JYM

40 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED) • 1 cup lowfat cottage cheese • 1 oz mixed nuts • 2-3 g CLA

TOTALS 2400 calories, 275 g protein, 135 g carbs, 85 g fat

NUTrition | Super Shredded 8 SAMPLE PHASE 4 MEAL PLAN FOR THOSE WHO TRAIN AFTER WORK OR SCHOOL AND BEFORE DINNER

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

Postworkout Meal (Take immediately after workout) • 2 scoops Pro JYM

Breakfast (eat about 20-30 min. after morning supplements)

• 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

• 1 scoop Pro JYM • 3 whole eggs • 2 slices low-fat cheese

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL)

• 1 cup cooked oatmeal

• 8 oz. Top Sirloin steak

• 4 capsules Omega JYM fish oil

• 1/2 cup cooked brown rice

• 2-3 g CLA

• 2-3 g CLA

• 2000-6000 IU Vitamin D

LUNCH

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

• 1 can (5-6 oz.) tuna • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

Bedtime Snack (have immediately before bed) • 1 cup lowfat cottage cheese • 1 oz mixed nuts

MID-DAY FAT-BURNING SUPPLEMENTS

• 2-3 g CLA

• 1 dose Shred JYM

TOTALS MID-DAY SNACK

2400 calories, 270 g protein, 135 g carbs, 85 g fat

• 1 cup Reduced fat Greek yogurt • 1 tsp honey • 1/2 oz walnuts (7 halves) crushed • 1 medium apple

SAMPLE PHASE 4 MEAL PLAN FOR THOSE WHO TRAIN AT NIGHT AFTER DINNER WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM 41

POST

RECOVERY | ENDURANCE | ENERGY*

Dextrose is a h highly effective and cost-efficient post-workout carbohydrate. Post JYM Fast-Digesting Carb ((Dextrose) and Post JYM Active IngredientMatrix IngredientMat are the perfect combination. Plus the delicious taste of Post JYM makes it a delici supplement y you will look forward to drinking after every workout. I know that I do! Hit the JYM! work

Jim Stoppani, PhD Owner - JYM Supplement Science

get it now! For questions regarding JYM products go to:

@ JimStoppani or

@ DrJimStoppani JYMSupplementScience.com

Super Shredded 8 | NUTRITION Breakfast (eat about 20-30 min. after morning supplements)

Postworkout Meal (Take immediately after workout)

• 1 scoop Pro JYM

• 2 scoops Pro JYM

• 3 whole eggs

• 1 scoop Post JYM Matrix

• 2 slices low-fat cheese

• 1 scoop Post JYM Fast Carbs/Dextrose

• 1 cup cooked oatmeal • 4 capsules Omega JYM fish oil • 2-3 g CLA • 2000-6000 IU Vitamin D

Bedtime Snack (eat 30-60 min. after postworkout meal) • 1 cup lowfat cottage cheese • 1 cup sliced pineapple

LUNCH

• 1 oz mixed nuts • 2-3 g CLA

• 1 can (5-6 oz.) tuna • 2 cups mixed green salad • 1 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

BEFORE BED SUPPLEMENTS (TAKE 15-30 MIN. BEFORE BED) • 1 dose ZMA JYM (females take 2/3 dose)

TOTALS 2400 calories, 270 g protein, 135 g carbs, 90 g fat

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1 tsp honey • 1/2 oz walnuts (7 halves) crushed • 1 medium apple

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL)

SS8 DIET PHASE 5 In Phase 5, carbs are reduced again by about 0.25 grams per pound of body weight to lower total carb intake and calorie intake to continue losing body fat. This brings carbs down to about 0.5 g per pound of body weight and calories down to about 12 per pound of body weight. Protein intake stays steady at 1.5 grams per pound, as does fat at 0.5 grams per pound.

• 8 oz. Top Sirloin steak • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

42 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

When do you start phase 5? As with all the previous phases, it’s as soon as you feel that your fat loss has hit a plateau. I’ve broken up the sample meal plans based on when you workout. To drop carbs to 0.5 g per pound of body weight you will drop carbs from certain meals. What meals the carbs are removed from depends on when you train. Phase 5 of the SS8 diet is a good entry point for those finishing my other get lean programs, such as 1-2-3 Lean and HIIT 100’s. With these programs the final phases of the diet have carb intake set at

Super Shredded 8 | NUTRITION right around 0.5 grams per pound of body weight. The last thing you want to do to keep losing body fat is to just jump back up to 1.5 grams of carbs per pound as in Phase 1 of the SS8 diet, or even to 1 gram of carbs per pound as in Phase 3. You’ll need to stick down here in the very low carb range of 0.5 grams to keep losing body fat. And you may even need to go a bit lower in carbs if you hit a plateau with fat loss during SS8. That’s why I included a Phase 6 and 7 of the diet. The foods used in the sample diet for Phase 5 are similar to the ones used in Phases 1, 2, 3, and 4. Again, this does not mean that these are the only foods that you should eat. I did this to make it easier for you to see where I removed the carbs from the diet. Refer to the Food Alternatives List and Food/Nutrient Database links included in the Phase 1 introduction.

LUNCH • 1 can (5-6 oz.) tuna • 2 cups mixed green salad • 1 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt

SAMPLE PHASE 5 MEAL PLAN FOR THOSE WHO TRAIN IN THE MORNING

• 1 tsp honey

Preworkout Meal (Take 15-30 min. before workout)

DINNER

• 1 scoop Pre JYM • 1 scoop Pro JYM

• 1/2 oz walnuts (7 halves) crushed

• 8 oz. Top Sirloin steak • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

Postworkout Meal (Take immediately after workout) • 1 scoop Post JYM Matrix

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK)

• 1 scoop Post JYM Fast Carbs/Dextrose

• 1 dose ZMA JYM (females take 2/3 dose)

• 2 scoops Pro JYM

BREAKFAST (30-60 MINUTES AFTER POST-WORKOUT MEAL) • 1 scoop Pro JYM • 3 whole eggs • 2 slices low-fat cheese

BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED) • 1 cup lowfat cottage cheese • 1 oz mixed nuts • 2-3 g CLA

• 4 capsules Omega JYM fish oil • 2-3 g CLA • 2000-6000 IU Vitamin D

LATE MORNING FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

44 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

TOTALS 2250 calories, 270 g protein, 90 g carbs, 90 g fat

NUTrition | Super Shredded 8 SAMPLE PHASE 5 MEAL PLAN FOR THOSE WHO TRAIN DURING THEIR LUNCH BREAK

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1 tsp honey

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING)

• 1/2 oz walnuts (7 halves) crushed

• 1 dose Shred JYM

DINNER

Breakfast (eat about 20-30 min. after morning supplements) • 1 scoop Pro JYM • 3 whole eggs • 2 slices low-fat cheese

• 8 oz. Top Sirloin steak • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

• 4 capsules Omega JYM fish oil • 2-3 g CLA • 2000-6000 IU Vitamin D

Preworkout Meal (Take 15-30 min. before workout)

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED)

• 1 scoop Pre JYM

• 1 cup lowfat cottage cheese

• 1 scoop Pro JYM

• 1 oz mixed nuts • 2-3 g CLA

Postworkout Meal (Take immediately after workout) • 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

TOTALS 2250 calories, 270 g protein, 90 g carbs, 90 g fat

• 2 scoops Pro JYM

LUNCH (EAT 30-60 MIN AFTER POSTWORKOUT MEAL) • 1 can (5-6 oz.) tuna

SAMPLE PHASE 5 MEAL PLAN FOR THOSE WHO TRAIN AFTER WORK OR SCHOOL AND BEFORE DINNER

• 1 Tbsp light mayonnaise • 1 dose Vita JYM

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

Breakfast (eat about 20-30 min. after morning supplements) • 1 scoop Pro JYM • 3 whole eggs

JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM 45

Super Shredded 8 | NUTRITION • 2 slices low-fat cheese • 4 capsules Omega JYM fish oil • 2-3 g CLA

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

• 2000-6000 IU Vitamin D

Bedtime Snack (have immediately before bed) LUNCH

• 1 cup lowfat cottage cheese

• 1 can (5-6 oz.) tuna

• 1 oz mixed nuts

• 2 cups mixed green salad

• 2-3 g CLA

• 2 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

TOTALS 2250 calories, 270 g protein, 90 g carbs, 90 g fat

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

MID-DAY SNACK

SAMPLE PHASE 5 MEAL PLAN FOR THOSE WHO TRAIN AT NIGHT AFTER DINNER

• 1 cup Reduced fat Greek yogurt • 1 tsp honey • 1/2 oz walnuts (7 halves) crushed • 1 medium apple

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

Preworkout Meal (Take 15-30 min. before workout)

Breakfast (eat about 20-30 min. after morning supplements)

• 1 scoop Pre JYM

• 1 scoop Pro JYM

• 1 scoop Pro JYM

• 3 whole eggs • 2 slices low-fat cheese • 4 capsules Omega JYM fish oil

Postworkout Meal (Take immediately after workout) • 2 scoops Pro JYM

• 2-3 g CLA • 2000-6000 IU Vitamin D

• 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

LUNCH • 1 can (5-6 oz.) tuna

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL) • 8 oz. Top Sirloin steak • 2 cups mixed green salad • 1 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

46 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

• 2 cups mixed green salad • 1 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

Super Shredded 8 | NUTRITION MID-DAY FAT-BURNING SUPPLEMENTS

TOTALS

• 1 dose Shred JYM

2250 calories, 270 g protein, 90 g carbs, 90 g fat

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1 tsp honey • 1/2 oz walnuts (7 halves) crushed • 1 medium apple

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL) • 8 oz. Top Sirloin steak • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

Postworkout Meal (Take immediately after workout) • 2 scoops Pro JYM • 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

SS8 DIET PHASE 6 In Phase 6, carbs are reduced again by about 0.25 grams per pound of body weight to lower total carb intake and calorie intake to continue losing body fat. This brings carbs down to about 0.25 g per pound of body weight and calories down to about 11 per pound of body weight. Protein intake stays steady at 1.5 grams per pound, as does fat at 0.5 grams per pound. When do you start phase 6? As with all the previous phases, it’s as soon as you feel that your fat loss has hit a plateau. I’ve broken up the sample meal plans based on when you workout. To drop carbs to 0.25 g per pound of body weight you will have to drop carbs from your postworkout meals. In this stage of the diet the postworkout meal is basically the last place where carbs still exist. Don’t worry, as long as you take your postworkout protein shake and BCAAs, you will still get a good insulin spike and muscle protein synthesis will not be compromised. Muscle growth won’t be compromised either. Of course, muscle growth won’t be maximized either, but the point here is to maximize fat loss and the concern is not muscle growth. The foods used in the sample diet for Phase 6 are similar to the ones used in Phases 1, 2, 3, 4, and 5. Again, this does not mean that these are the only foods that you should eat. I did this to make it easier for you to see where I removed the carbs from the diet. Refer to the Food Alternatives List and Food/Nutrient Database links included in the Phase 1 introduction.

Bedtime Snack (eat 30-60 min. after postworkout meal) • 1 cup lowfat cottage cheese • 1 oz mixed nuts • 2-3 g CLA

SAMPLE PHASE 6 MEAL PLAN FOR THOSE WHO TRAIN IN THE MORNING

BEFORE BED SUPPLEMENTS (TAKE 15-30 MIN. BEFORE BED)

Preworkout Meal (Take 15-30 min. before workout)

• 1 dose ZMA JYM (females take 2/3 dose)

• 1 scoop Pre JYM • 1 scoop Pro JYM

48 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

PRE

MUSCLE GROWTH | STRENGTH | ENERGY | ENDURANCE | MIND* MUSC

Inside this bot bottle is decades of supplement research — from the lab and the gym. As a scienspent years researching ingredients tist, I have spe produce results. As a gym rat, I have that will produ benefiting from that research. Now spent years be it’s your turn. I know it works because this is before every one of my workouts. what I take be Let it work for you. Hit the JYM!

Jim Stoppani, PhD Owner - JYM Supplement Science

get it now! For questions regarding JYM products go to:

@ JimStoppani or

@ DrJimStoppani JYMSupplementScience.com

NUTrition | Super Shredded 8 Postworkout Meal (Take immediately after workout)

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK)

• 1 scoop Post JYM Matrix

• 1 dose ZMA JYM (females take 2/3 dose)

• 1 scoop Post JYM Fast Carbs/Dextrose • 2 scoops Pro JYM

BREAKFAST (30-60 MINUTES AFTER POST-WORKOUT MEAL) • 1 scoop Pro JYM

BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED) • 1 cup lowfat cottage cheese • 1 oz mixed nuts • 2-3 g CLA

• 3 whole eggs • 2 slices low-fat cheese • 4 capsules Omega JYM fish oil

TOTALS

• 2-3 g CLA

2000 calories, 270 g protein, 50 g carbs, 75 g fat

• 2000-6000 IU Vitamin D

LATE MORNING FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

LUNCH • 1 can (5-6 oz.) tuna • 2 cups mixed green salad

SAMPLE PHASE 6 MEAL PLAN FOR THOSE WHO TRAIN DURING THEIR LUNCH BREAK WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

• 1 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

Breakfast (eat about 20-30 min. after morning supplements) • 1 scoop Pro JYM

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

• 3 whole eggs • 2 slices low-fat cheese • 4 capsules Omega JYM fish oil • 2-3 g CLA

MID-DAY SNACK

• 2000-6000 IU Vitamin D

• 1 cup Reduced fat Greek yogurt • 1/2 scoop Pro JYM

DINNER

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

• 8 oz. Top Sirloin steak • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM 49

Super Shredded 8 | NUTRITION Postworkout Meal (Take immediately after workout) • 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose • 2 scoops Pro JYM

SAMPLE PHASE 6 MEAL PLAN FOR THOSE WHO TRAIN AFTER WORK OR SCHOOL AND BEFORE DINNER WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING)

LUNCH (EAT 30-60 MIN AFTER POSTWORKOUT MEAL)

• 1 dose Shred JYM

• 1 can (5-6 oz.) tuna • 1 Tbsp light mayonnaise • 1 dose Vita JYM

Breakfast (eat about 20-30 min. after morning supplements) • 1 scoop Pro JYM

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

• 3 whole eggs • 2 slices low-fat cheese • 4 capsules Omega JYM fish oil • 2-3 g CLA

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1/2 scoop Pro JYM

• 2000-6000 IU Vitamin D

LUNCH • 1 can (5-6 oz.) tuna

DINNER • 8 oz. Top Sirloin steak

• 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

• 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt

BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED)

• 2 scoops Pro JYM

• 1 cup lowfat cottage cheese • 1/2 oz. walnuts (7 halves) crushed • 2-3 g CLA

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

TOTALS 2000 calories, 270 g protein, 50 g carbs, 75 g fat

50 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

Super Shredded 8 | NUTRITION Postworkout Meal (Take immediately after workout) • 2 scoops Pro JYM • 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL) • 8 oz. Top Sirloin steak • 2 cups mixed green salad • 1 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack (have immediately before bed) • 1 cup lowfat cottage cheese • 1/2 oz. walnuts (7 halves) crushed

• 2 slices low-fat cheese • 4 capsules Omega JYM fish oil • 2-3 g CLA • 2000-6000 IU Vitamin D

LUNCH • 1 can (5-6 oz.) tuna • 2 cups mixed green salad • 1 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1/2 scoop Pro JYM

• 2-3 g CLA

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL) TOTALS 2000 calories, 270 g protein, 50 g carbs, 75 g fat

• 8 oz. Top Sirloin steak • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

SAMPLE PHASE 6 MEAL PLAN FOR THOSE WHO TRAIN AT NIGHT AFTER DINNER

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

Postworkout Meal (Take immediately after workout) • 2 scoops Pro JYM

Breakfast (eat about 20-30 min. after morning supplements) • 1 scoop Pro JYM • 3 whole eggs

52 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

• 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

NUTrition | Super Shredded 8 Bedtime Snack (eat 30-60 min. after postworkout meal) • 1 cup lowfat cottage cheese • 1/2 oz. walnuts (7 halves) crushed • 2-3 g CLA

BEFORE BED SUPPLEMENTS (TAKE 15-30 MIN. BEFORE BED)

ones used in Phases 1, 2, 3, 4, 5, and 6. Again, this does not mean that these are the only foods that you should eat. I did this to make it easier for you to see where I removed the carbs from the diet. Refer to the Food Alternatives List and Food/Nutrient Database links included in the Phase 1 introduction.

• 1 dose ZMA JYM (females take 2/3 dose)

SAMPLE PHASE 7 MEAL PLAN FOR THOSE WHO TRAIN IN THE MORNING

TOTALS

Preworkout Meal (Take 15-30 min. before workout)

2000 calories, 270 g protein, 50 g carbs, 75 g fat

• 1 scoop Pre JYM • 1 scoop Pro JYM

SS8 DIET PHASE 7 In Phase 7, the diet stays fairly the same as Phase 6 in regards to macros such as carbs. For example, carbs are still about 0.25 grams per pound of body weight. Protein intake stays steady at 1.5 grams per pound, as does fat at 0.5 grams per pound and therefore so do calories at about 11 per pound of body weight. So how is this different than Phase 6? It all has to do with when you eat the food. Phase 7 incorporates intermittent fasting or IF as it is often referred to as. Basically you will fast for 16 hours each day and you will eat for just 8 hours. Your goal is to eat as many of the meals as possible. Once you consume your first meal you have 8 hours to consume the rest of the meals before you stop eating again for another 16 hours. Research from my previous lab at Yale University School of Medicine found that the 16 hours of fasting increases the activity of uncoupling proteins, which makes you burn more calories. Research further shows that once you start eating again, it actually bumps the activity of the uncoupling proteins up even further. For more on my take on IF, click on the link below: http://www.jimstoppani.com/home/articles/intermittent-fasting Like with the other phases, I suggest you start this phase as soon as you stop seeing progress in fat loss with the Phase 6 diet. The foods used in the sample diet for Phase 7 are similar to the

Postworkout Meal (Take immediately after workout) • 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose • 2 scoops Pro JYM

BREAKFAST (30-60 MINUTES AFTER POST-WORKOUT MEAL) • 1 scoop Pro JYM • 3 whole eggs • 2 slices low-fat cheese • 4 capsules Omega JYM fish oil • 2-3 g CLA • 2000-6000 IU Vitamin D

LATE MORNING FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

LUNCH • 1 can (5-6 oz.) tuna • 2 cups mixed green salad • 1 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM 53

Super Shredded 8 | NUTRITION MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

Preworkout Meal (Take 15-30 min. before workout; this meal starts your 8-hour eat window) • 1 scoop Pre JYM • 1 scoop Pro JYM

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1/2 scoop Pro JYM

Postworkout Meal (Take immediately after workout) • 1 scoop Post JYM Matrix • 1 scoop Post JYM Fast Carbs/Dextrose

DINNER

• 2 scoops Pro JYM

• 8 oz. Top Sirloin steak • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based)

Breakfast (eaT as soon after postworkout meal as possible)

• 2-3 g CLA

• 1 scoop Pro JYM • 3 whole eggs

BEFORE BED SUPPLEMENTS (TAKE 1 HOUR BEFORE BEDTIME SNACK) • 1 dose ZMA JYM (females take 2/3 dose)

• 2 slices low-fat cheese • 4 capsules Omega JYM fish oil • 2-3 g CLA • 2000-6000 IU Vitamin D

BEDTIME SNACK (HAVE IMMEDIATELY BEFORE BED) • 1 cup lowfat cottage cheese

LUNCH

• 1 oz mixed nuts

• 1 can (5-6 oz.) tuna

• 2-3 g CLA

• 1 Tbsp light mayonnaise • 1 dose Vita JYM

TOTALS 2000 calories, 270 g protein, 50 g carbs, 75 g fat

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

SAMPLE PHASE 7 MEAL PLAN FOR THOSE WHO TRAIN DURING THEIR LUNCH BREAK

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 1/2 scoop Pro JYM

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

DINNER • 8 oz. Top Sirloin steak

54 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

PRO

MUSCLE GROWTH | STRENGTH | ENERGY | ENDURANCE | RECOVERY*

My Pro JYM pr protein powder is made from the highest-quality sources of protein. That’s why I list the precise amount of each type of protein that is in every scoop of Pro JYM. These are the three protein sources that make up my Pro JYM protein blend. I optimized the amount of each prot maximize my own results as well as one to maxim yours. your rs.

Jim Stoppani, PhD Owner - JYM Supplement Science

get it now! For questions regarding JYM products go to:

@ JimStoppani or

@ DrJimStoppani JYMSupplementScience.com

Super Shredded 8 | NUTRITION • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 2-3 g CLA

LATE DAY SNACK (EAT AT END OF 8-HOUR WINDOW) • 1 cup lowfat cottage cheese • 1/2 oz. walnuts (7 halves) crushed • 2-3 g CLA

BEFORE BED SUPPLEMENTS (TAKE 30-40 MINS BEFORE BED) • 1 dose ZMA JYM (females take 2/3 dose)

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

LUNCH • 1 can (5-6 oz.) tuna • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based) • 1 dose Vita JYM

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt • 2 scoops Pro JYM

TOTALS 2000 calories, 270 g protein, 50 g carbs, 75 g fat

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pre JYM • 1 scoop Pro JYM

SAMPLE PHASE 7 MEAL PLAN FOR THOSE WHO TRAIN AFTER WORK OR SCHOOL AND BEFORE DINNER

Postworkout Meal (Take immediately after workout) • 2 scoops Pro JYM • 1 scoop Post JYM Matrix

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING) • 1 dose Shred JYM

DINNER (EAT 30-60 MIN. AFTER POSTWORKOUT MEAL) • 8 oz. Top Sirloin steak

Breakfast

• 2 cups mixed green salad

(TRY TO EAT NO EARLIER THAN NOON; THIS MEAL STARTS YOUR 8-HOUR EAT WINDOW)

• 1 Tbsp salad dressing (olive oil n vinegar based)

• 1 scoop Pro JYM

• 2-3 g CLA

• 3 whole eggs • 2 slices low-fat cheese • 4 capsules Omega JYM fish oil

LATE DAY SNACK (EAT AT END OF 8-HOUR WINDOW)

• 2-3 g CLA

• 1 cup lowfat cottage cheese

• 2000-6000 IU Vitamin D

• 1/2 oz. walnuts (7 halves) crushed • 2-3 g CLA

56 JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM

NUTrition | Super Shredded 8 BEFORE BED SUPPLEMENTS (TAKE AT LEAST 1 HOUR AFTER BEDTIME SNACK BUT WITHIN 30-60 MINUTES BEFORE BED)

MID-DAY SNACK • 1 cup Reduced fat Greek yogurt

• 1 dose ZMA JYM (females take 2/3 dose)

• 1/2 scoop Pro JYM

TOTALS

DINNER

2000 calories, 270 g protein, 50 g carbs, 75 g fat

• 8 oz. Top Sirloin steak • 2 cups mixed green salad • 2 Tbsp salad dressing (olive oil n vinegar based)

SAMPLE PHASE 7 MEAL PLAN FOR THOSE WHO TRAIN AT NIGHT AFTER DINNER

• 2-3 g CLA

WAKE UP SUPPLEMENTS (TAKE IMMEDIATELY UPON WAKING)

• 1 scoop Pre JYM

• 1 dose Shred JYM

Breakfast (TRY TO EAT ABOUT 6 HOURS BEFORE YOUR WORKOUT TIME; THIS MEAL STARTS YOUR 8-HOUR EAT WINDOW)

Preworkout Meal (Take 15-30 min. before workout) • 1 scoop Pro JYM

Postworkout Meal (Take immediately after workout) • 2 scoops Pro JYM

• 1 scoop Pro JYM

• 1 scoop Post JYM Matrix

• 3 whole eggs

• 1 scoop Post JYM Fast Carbs/Dextrose

• 2 slices low-fat cheese • 4 capsules Omega JYM fish oil • 2-3 g CLA

Bedtime Snack (eat at end of 8-hour eat window)

• 2000-6000 IU Vitamin D

• 1 cup lowfat cottage cheese • 1/2 oz. walnuts (7 halves) crushed

MID-DAY FAT-BURNING SUPPLEMENTS • 1 dose Shred JYM

LUNCH • 1 can (5-6 oz.) tuna

• 2-3 g CLA

BEFORE BED SUPPLEMENTS (TAKE 15-30 MIN. BEFORE BED) • 1 dose ZMA JYM (females take 2/3 dose)

• 2 cups mixed green salad

TOTALS

• 1 Tbsp salad dressing (olive oil n vinegar based)

2000 calories, 270 g protein, 50 g carbs, 75 g fat

• 1 dose Vita JYM

JIM STOPPANI’s SUPER SHREDDED 8 PROGRAM 57

www.jimstoppani.com/home/featured_workouts/super-shredded-8