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Find A Plan Shortcut-To-Shred Nutrition Overview Jim Stoppanis Six-Week Shortcut To Shred: Nutrition Overview
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Main | Training | Nutrition | Recipes | Supplements | Start Program Six weeks is plenty of time to drop significant body fat, build muscle, and even gain strength if you combine a well-designed training program with a smart nutrition and supplement plan. It doesn't get much smarter than the Shortcut to Shred. The workout, diet, and supplement regimens are based on real science and made for real-world application. I rely heavily on published nutrition research. To ensure the research is effective outside the lab, I test it on my own physique before delivering it to my clients. With all that data, I am able to create science-backed nutrition plans that deliver stellar results. Shortcut to Shred may be my best program yet.
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The Shortcut to Shred nutrition program is built on three distinct phases. Each phase has unique macronutrient nutrient requirements to help you build maximum muscle and torch as much body fat as possible. As Shortcut to Shred progresses, the nutrition plan changes to ensure you recover from your workouts and shred for six solid weeks without a plateau.
Mighty Macronutrients
The three macronutrients are protein, carbohydrates, and fat. Before we break into the Shortcut to Shred nutrition plan specifics, let me explain what each macronutrient does and why it's important.
It is difficult for the body to take protein and convert it into body fat. It's not impossible, but out of the three macronutrients, the body has to work hardest to convert protein into body fat. It's either going to use protein to synthesize tissue, or break it down for energy. Protein is a home run when it comes to dropping body fat, building muscle, and gaining strength.
TYPES OF FAT
Monounsaturated Polyunsaturated, such as omega-3 fats Saturated
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carb intake decreases, you'll eat more fats. Let's dig into some fat facts.
Trans-fatty acids
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Carbohydrates ///
Carbohydrates provide few benefits other than energy. Few people realize that, out of the three macronutrients, carbohydrates are the only ones that are not essential. There are essential amino acids and essential fats, which your body can't produce on its own, but there are no essential carbohydrates. Your body can produce enough carbohydrates, mainly in your liver, from the protein and fat you consume. This doesn't mean that carbs are a demon, but if you're trying to lose body fat while building muscle and strength, you want to focus on eating protein and fat.
When you eat high-glycemic carbs, your body processes them rapidly, absorbs them in the intestines, and shoves them right into your bloodstream. This increases your blood glucose levels, which spikes insulin. An insulin spike can be useful after a workout, but it's not great at any other time of day. You don't digest low-glycemic carbs as rapidly. They don't create the same sharp spike in blood glucose, so they offer a steadier supply of energy. Only eat high-glycemic carbs after training. Eat low-glycemic carbs at any other time of day.
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 body weight, 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.
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The foods listed below are merely examples. You don't have to eat the same thing every day during each phase of Shortcut to Shred. Refer to the alternative foods list for myriad foods you can use to replace the following sample choices so the diet doesn't become boring or bereft of nutrient diversity.
Phase I ///
Protein: 1.5 grams per pound of body weight Fats: 0.5 grams per pound Carbs: 1.5 grams per pound Wake-up supplements
Caffeine 200-300 mg
Acetyl L-carnitine 2g
Yohimbe 500-2000 mg
Breakfast
30-60 min after wake-up supplements Whey Protein 1 scoop
Whole Eggs 3
Egg Whites 3
Oatmeal 1 cup
Honey 1 tbsp
Late-morning snack
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Honey 1 tbsp
Late-morning supplements
Caffeine 200-300 mg
Acetyl L-carnitine 2g
Yohimbe 500-2000 mg
Lunch
Can Tuna 5 oz.
Mid-day snack
Light Mozzarella String Cheese 3 sticks
Medium Apple 1
Mixed Nuts 1 oz
Pre-workout Supplements
30-45 minutes before workout Caffeine 200-300 mg
Acetyl L-carnitine 2g
Yohimbe 500-2000 mg
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BCAAs 5g
Workout Meal
Sip immediately before and throughout workout Whey protein 1/2 scoop
Post-workout Meal
Within 30 minutes after workout Whey protein 1 scoop
BCAAs 5g
Creatine 1.5-5 g
Beta-alanine 1.5-2 g
L-carnitine 2g
Dinner
Sirloin Steak 8 oz
Vinegar 1 tbsp
Fish Oil
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CLA 2-3 g
Nighttime snack
Cottage Cheese 8 oz.
CLA 2-3 g
Nutrition Info
Totals Calories 3000 Total Fat Total Carb Protein 90 g 270 g 285 g
Yohimbe 500-2000 mg
Acetyl-L-carnitine 2g
Breakfast
30-60 min after wake-up supplements Whey Protein (sip while prepping breakfast) 1 scoop
Whole Eggs 3
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Egg Whites 3
Honey 1 tbsp
CLA 2-3 g
Late-morning Snack
Reduced-fat Greek Yogurt 8 oz
Honey 1 tsp
Late-morning Supplements
Caffeine 200-300 mg
Yohimbe 500-2000 mg
Acetyl-L-carnitine 2g
Lunch
Tuna, canned 5 oz
Vinegar 1 tbsp
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Mid-day Snack
Light Mozzarella String Cheese 3 sticks
Mixed Nuts 1 oz
Pre-workout Supplements
30-54 minutes before workout Caffeine 200-300 mg
Yohimbe 500-2000 mg
Acetyl-L-carnitine 2g
Creatine 1.5-5 g
Beta-Alanine 1.5-2 g
BCAAs 5g
Workout Meal
Sip immediately before and throughout workout Whey Protein 1/2 scoop
Post-workout Meal
Within 30 minutes after workout Whey Protein 1/2 scoop
BCAAs 5g
Creatine 1.5-5 g
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Beta-Alanine 1.5-2 g
Acetyl-L-carnitine 2g
Dinner
Top Sirloin Steak 8 oz
CLA 2-3 g
Nighttime Snack
Low-fat Cottage Cheese 1 cup
CLA 2-3 g
Nutrition Facts
Totals
Amount per serving
Calories 2,600 Total Fat Total Carbs Protein 80g 180g 280g
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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
Caffeine 200-300 mg
Yohimbe 500-2000 mg
Acetyl-L-carnitine 2g
Breakfast
30-60 min after wake-up supplements Whey Protein (sip while prepping breakfast) 1 scoop
Whole Eggs 3
Egg Whites 3
CLA 2-3 g
Late-morning Snack
Turkey, Swiss, and Avocado Rolls 1 serving
Late-morning Supplements
Caffeine 200-300 mg
Yohimbe 500-2000 mg
Acetyl-L-carnitine 2g
Lunch
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Vinegar 1 tbsp
Mid-day Snack
Light Mozzarella String Cheese 3 sticks
Mixed Nuts 1 oz
Pre-workout Supplements
30-45 minutes before workout Caffeine 200-300 mg
Yohimbe 500-2000 mg
Acetyl-L-carnitine 2g
Creatine 1.5-5 g
Beta-Alanine 1.5-2 g
BCAAs 5g
Workout Meal
Sip immediately before and throughout workout Whey Protein 1/2 scoop
Post-workout Meal
Within 30 minutes after workout Whey Protein 1 scoop
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Creatine 1.5-5 g
Beta-Alanine 1.5-2 g
L-carnitine 2g
Dinner
Top Sirloin Steak 8 oz
CLA 2-3 g
Nighttime Snack
Low-fat Cottage Cheese 8 oz
CLA 2-3 g
Nutrition Facts
Totals
Amount per serving
Calories 2,200 Total Fat Total Carbs Protein High-Carb Rest Days: Wake-up Supplements 80g 80g 280g
Caffeine 200 mg
Yohimbe 500-2000 mg
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Acetyl-L-carnitine 2g
Breakfast
30-60 min after wake-up supplements Whey Protein (sip while prepping breakfast) 1 scoop
BCAAs 5g
Creatine 1.5-5 g
Beta-Alanine 1.5-2 g
Acetyl-L-carnitine 2g
Whole Eggs 3
Egg Whites 3
Four-inch Pancakes 3
CLA 2-3 g
Late-morning Snack
Whey Protein 1 scoop
Late-morning Supplements
Caffeine 200 mg
Yohimbe 500-2000 mg
Acetyl-L-carnitine 2g
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Lunch
Subway Turkey and ham (double meat) on wheat 6-in
Mid-day Snack
Light Mozzarella String Cheese 3 sticks
Dinner
Chicken Breast 8 oz
CLA 2-3 g
Nighttime Snack
Reduced-fat Greek Yogurt 1 cup
Honey 1 tbsp
CLA 2-3 g
Nutrition Facts
Totals
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Calories 3,100 Total Fat Total Carbs Protein 70g 360g 260g
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jbragg10
On your phase 1 meal plan, it is consuming 3,000 calories. My maintenance is around 2500 calories. That is obviously not ideal for cutting. Just curious where my calories should be around (500 below maintenance?)
Rep Power: 0
Body Stats
ht: 13'2" wt: 158 lbs bf: 13.0%
wertz9
it's a sample plan. Your calorie intake will differ based on your weight. His may be higher. adjust your calories by the percentages of each macro he want you to hit.
Rep Power: 0
Body Stats
ht: 20'3" wt: 243 lbs bf: 24.0%
hitonallsixes
I second this question ! lol My maintenance is a lot lower than 3000. Maybe we just adjust to what our maintenance is and drop from there?
Rep Power: 0
Body Stats
ht: 12'4" wt: 148 lbs bf: 23.0%
jbragg10
I saw that 1g protein & 1 g carb = 4 cal and 1 g fat = 9 cal With that said (1.5g protein) = 940 calories (.5g fat) = 702 calories (1.5g carb) = 940 calories That is 2,582 calories a day. My maintenance level is (just looked it up) 2,300 calories a day. Something doesn't seem right. Apr 5, 2013 12:40pm | report
Body Stats
ht: 13'2" wt: 158 lbs bf: 13.0%
Rep Power: 0
simoxeh
Depending on the amount of exercise and the cardio between sets you might work off a lot of it. I was scared too because I am cutting now at 1700 and barely loosing weight and he is asking for almost 1000 more calories.
Rep Power: 0
Body Stats
ht: 13'11" wt: 167 lbs bf: 26.1%
Body Stats
ht: 14'10" wt: 178 lbs bf: 7.5%
Remember that formulas for BMR and "maintenance" requirements differ. More importantly, they don't take into account the extreme amounts of energy these
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training sessions require. Six days per week of Jim's unique brand of metabolic resistance training--the combination of lifting and cardio acceleration--will burn through calories. You create a deficit through training. You support recovery and muscle growth through nutrition. You'll also notice that total calories and carbs drop throughout the plan, thereby accelerating your fat loss after your body has somewhat adjusted to the intense demands of the training regimen. Apr 5, 2013 1:04pm | report
BBlifestyleFTW
maybe with the amount of cardio you do you'll burn that of and with the raised metabolism, but thats only for the first week might be to accostom your body with it you lower it later on so it should be cool
Rep Power: 0
Body Stats
ht: 14'2" wt: 170.5 lbs bf: 13.5%
Kantrellk
I just put the values of protein/carbs/fat into a spreadsheet I use to calc my maintenance level and used a figure of 1.7 for my activity level against my BMR and the figures come out pretty much spot on as shown in the plan here. The first week is close to maintenance and then it drops to about 10% deficit and then 25% Im around 190lbs so the plans are virtually print and eat as shown for me :-) Apr 5, 2013 3:16pm | report
Body Stats
ht: 15'5" wt: 185 lbs bf: 11.1%
Rep Power: 0
deloachrd
I agree 100% with BBlifestyleFTW. When I do cardio I have to eat more. My maintenance numbers are different when I am just doing weight training with no cardio vs. weight training and cardio.
Rep Power: 0
Body Stats
ht: 21'10" wt: 262 lbs bf: 10.4%
lookatthecut
3000 cal is for 200 pound man you are 160 so you do 80% which is 2400. 100 below your maintain or 700 cal deficit a week plus the cardio and you would lose a pound.
Rep Power: 0
Jeddabrahh
You gotta factor in the energy expenditure too. The training in this burns an insane amount of cals. Apr 7, 2013 10:35pm | report
Rep Power: 0
Body Stats
ht: 19'1" wt: 229.9 lbs bf: 15.0%
kristophrase
I'm a tiny little thing so if I ate this much it would be a disaster. I'm cutting all the meals in half and spreading them throughout the day, plus dropping the snacks. Comes out to about the same that I normally eat for maintenance, just less carbs. Stack these workouts on top and should be good. Apr 9, 2013 9:09am | report
Body Stats
ht: 9'2" wt: 110 lbs bf: 22.0%
Rep Power: 0
Spawn8214
It amazes me that people don't read or listen to what is said. The sample meal plan is based off of a 180lb person, so it's accurate for you if you are around that weight range. This is what it was said that you do on phase 1: Protein = 1.5g/lb body weight Fats = 0.5g/lb body weight Carbs = 1.5g/lb body weight So you 150lb people that keep saying "Omg it's 3000 calories, way too much!" and don't read anything, this means on phase 1 you will be eating:
Body Stats
ht: 15'5" wt: 185 lbs bf: 9.0%
Rep Power: 0
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Protein = 225g Fats = 75g Carbs = 225g Calories = 2,475 Apr 13, 2013 1:46pm | report
dbman4
^ this guy gets it.. The basic multiplier for the 3000 calorie day is your bodyweight by 16 (3000/180= 16.66). For many this will be close to maintenance levels, but there most likely be fat loss because your eating a higher protein diet (has a higher thermogenic effect when eaten) as well as cardio in between sets Apr 13, 2013 2:36pm | report
Body Stats
ht: 12'9" wt: 153 lbs bf: 9.0%
Rep Power: 0
serge619
to find your starting calories you do your body weight times 17 ex 180x17= 3060. this will keep my weight regular. then you calc in macros he wants you to hit staying around your calorie intake. The reason why he has you eating a high calorie high carb is for your body to have enough energy through this workout and to keep your metabolism high. the next week he lowers carb intake which will also lower your calories and the following phase he lowers the carbs again. the reason you should start at a higher calorie intake is because your body will store the energy and you will need the energy for the drops in calorie and the intensity of the program. you do not want to start the program with low calorie because sooner or later your fat loss will platoe so with taking away some calories your metabolism won't crash. example let say i start my calorie intake at 2500. 500 calorie deficiet right? I lose fat then lower the calorie intake again by another 500 to get a deficit again. I now have to make my macros work with 2000 calories. so lets say after those two weeks i lost 3% body fat. i have to make another deficit to lower my body fat again so now i am at 1500 cals. This is where my body might become catabolic to little calories and an intense workout. I have crashed my Metabolism and not losing any body fat because the body is saying to save that body fat because there is so little energy being taken in so now the body will loke for another energy source which will be the protein in your muscles. if you lower your calories to much you will break down muscle, yes you will lose weight but at the sacrifice of muscle. Apr 15, 2013 12:06pm | report
Body Stats
ht: 15'5" wt: 185 lbs bf: 12.0%
Rep Power: 0
boreonix
People, please read the whole article before assuming you have to eat the exact thing it says on the sample meal plan!!!!! If you are willing to commit to a 6 week plan the least you can do is read!!!!!!
Rep Power: 0
Body Stats
ht: 20'9" wt: 249 lbs bf: 25.0%
Rjeezie
Want to make sure I'm calculating this right... I weigh 240ish (will weigh in tonight/morning for a more accurate weight), what should my macros & caloric intake look like on this program?
Rep Power: 0
Body Stats
ht: 19'7" wt: 235 lbs bf: 25.0%
Rjeezie
Created a Body Group for this... Jim Stoppani's Shortcut To Shred.... join. Trying to get people to join who are doing the program so we can get answers and stuff
Rep Power: 0
Body Stats
ht: 19'7" wt: 235 lbs bf: 25.0%
sixted
I have been training for about 6 months or so now and lost about 45lbs but thats without any focus on macros. My question is as im fairly new to this: My current body weight is around 285lbs - if taking the advices from the comments and multiplying my weight with 17 -> 17*285 = 4850 calories a day And if so then i would have to eat 1-1.5*285 grams of
Body Stats
ht: 25'1" wt: 301.4 lbs bf: 40.0%
Rep Power: 0
20 sur 22
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protein a day ~ 430grams. Seems abit excessive, so is that really right or would anyone be able to clarify/help? Apr 17, 2013 3:53pm | report
Spawn8214
sixted: READ ALL OF THIS This program is macro based, not calorie based. What you are doing is trying to figure out your calories first and then basing your macros off of your calories. This is wrong for this program. For this program you want to make sure you hit your macros, so you base your calories off of your macros. This is how you calculate calories from your macros. Calories = (4*protein) (4*carbs) (9*fats) Phase 1 (Week 1): Protein = 1.5g / lb --> 285*1.5 = 428g Fats = 0.5g / b --> 285*0.5 = 143g Carbs = 1.5g / b --> 285*1.5 = 428g Calories = 4,711 Phase 2 (Weeks 2 and 3): *If your weight stayed the same Protein = 1.5g / lb --> 285*1.5 = 428g Fats = 0.5g / b --> 285*0.5 = 143g Carbs = 1.0g / b --> 285*1.0 = 285g Calories = 4,139 Phase 3 (Weeks 4, 5 and 6): Workout Days *If your weight stayed the same Protein = 1.5g / lb --> 285*1.5 = 428g Fats = 0.5g / b --> 285*0.5 = 143g Carbs = 0.5g / b --> 285*0.5 = 143g Calories = 3,571 Phase 3 (Weeks 4, 5 and 6): Rest Day *If your weight stayed the same Protein = 1.5g / lb --> 285*1.5 = 428g Fats = 0.5g / b --> 285*0.5 = 143g Carbs = 2.0g / b --> 285*2.0 = 570g Calories = 5,279 Yes, these calorie counts seem high, but remember, you are 285lbs. That means you burn a lot more calories just moving around than I would at 195. There is also the fact that you are training 6 days a week with cardio everyday in your workouts (VERY active) so you need more calories to stay anabolic. Also, the first week is higher because it's meant to stabilize your metabolism before you begin cutting down carbs. You should follow that pretty closely because it will help to better your results than if you just started cutting out carbs right away. The only thing I would caution on is recalculate these macros every week based on your weight changes. If you ended up losing 15lbs one week for some reason, you obviously want to be taking in less because you aren't as big anymore (and won't be burning as many calories moving around). I hope this helps you and anyone else who is still stuck on this question. Feel free to PM me on here with questions and I'll try my best to answer them. Apr 19, 2013 11:23am | report
Body Stats
ht: 15'5" wt: 185 lbs bf: 9.0%
Rep Power: 0
morgason2
I am using the macro guidlines per lb of lean body mass. I dont think that my fat needs to be fed lol. May 14, 2013 9:49am | report
Rep Power: 0
Body Stats
ht: 20'2" wt: 242 lbs bf: 20.0%
BorneoKid88
well im assuming the calories are higher due to the high amount of calories being burnt during the session, id say easily 300-500 cals right? I bulked on 2300 and my cals for the program are 2454........
Rep Power: 0
Body Stats
ht: 12'5" wt: 149 lbs bf: 20.0%
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YariStar
I am absolutely trying this program!!! Apr 5, 2013 12:33pm | report
Rep Power: 0
Body Stats
ht: 10'9" wt: 129 lbs bf: 18.0%
cheenie05
Me 2 lol.... Apr 6, 2013 9:40am | report
Rep Power: 0
Body Stats
ht: 15'6" wt: 186 lbs bf: 32.0%
jsimso8
Did you girls use the same exact equations for calories (carbs/protein/fat) as Jim has listed orare we supposed to decrease it becauase we are females? I'm in week one and weigh the same weight as my husband and we are eating the same amount right now. I wanted to make sure I wasn't eating too much. I have always heard that woman are supposed to eat less than men. Thanks in advance! Jun 12, 2013 8:31am | report
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