![]() Bottom line: Full-Body Shortcut to Size offers all the muscle-building benefits of the original plus additional fat loss due to the full-body (Full-Split) concept. The hallmark of this program is the classic linear periodization scheme, where you'll go heavier each week to build lean size and strength. All muscle groups are trained in every workout to maximize fat-burning however, two muscle groups in each workout are trained with anywhere from 2-5 exercises to mimic a traditional bodybuilding-style training split and promote muscle growth (all non-focus muscle groups get only one exercise per). Summary: This is the Full-Split version of my classic Shortcut to Size program.Meal Plan: Muscle-Building Rules or Shortcut to Size Diet to maximize mass-gaining Dieting 101 or Intermittent Fasting to maximize fat loss.Cardio: Optional cardioacceleration between sets, or HIIT cardio at the end of the workout.Supersets can also be utilized to make the workouts go quicker and further enhance fat loss. Rest Periods: 2-3 minutes between sets to maximize strength and size 1 minute between sets to maximize fat loss.Rep Ranges: Week 1 – 12-15 reps per set for all exercises Week 2 – 9-11 reps Week 3 – 6-8 reps Week 4 – 3-5 reps.You'll be doing predominantly straight sets throughout the four weeks, with added intensity on the last set of all exercises via rest-pauses (Weeks 1 and 2) and drop sets (Weeks 3 and 4). Featured Techniques: Like the original Shortcut to Size, this program follows a classic (linear) periodization scheme where the weight increases and rep counts decrease each week.Equipment: Commercial gym or well-equipped home gym.Training Split: Full-body split (all major muscle groups trained in each workout) more specifically, this program follows my Full-Split concept, where two "focus" muscle groups per workout are performed with higher volume.The reason for the high protein numbers is that it's the macronutrient that costs the body the most energy to break down, which makes it the hardest to convert into fat.Īll that said, personally I wouldn't recommend 1.5 grams protein/lbs bodyweight outside a shred program as it can take a toll on your excretory system.Full-Body Shortcut to Size Program Snapshot If you think it's a high calorie count for a cut it's because a lot of them will be burned during the workouts. I'm a sweat while doing this program, but I also think I'll be done earlier than the 6 weeks for the results I'm looking for (2-3% bodyfat reduction). I can attest that I would have dropped dead in the gym had I gone straight to a subcaloric nutrition on this kind of intense workout. In phase 3 (last 3 weeks) you drop them to 0.5/pound bodyweight.įor 168lbs, you will eat 2100 calories on training days for half the program (last 3 weeks).Īs we can see, the cut in carbs (and therefore calories) isn't abrupt, it's eased in so that your body can adapt. In phase 2 (next 2 weeks) you drop carbs to 1g/pound bodyweight. ![]() The trainer specifically says that the rest between sets (1 min) will be cardio, so you're burning a lot of fuel during workouts in this program. The trainer says that on free days you exclude the pre and after workout shake (total 90gr of protein powder - about 300 calories). The macros you listed are just for the first week. Has anyone done this routine and followed the diet? ![]() If I was to follow this diet it seems it's more of a bulking diet, as it's 700 calories above my maintenance which would make me gain 1.4 pounds a week. ![]() This is basically 700 calorific surplus compared to my maintenance TDEE and I haven't even hit carb requirements! Was planning on copying the listed meal for a day or two based on my macro needs but it is way above my Maintenance TDEE which at this weight is around 2000.Įntering everything just goes against what I believed during this healthy weightloss journey. ![]() I'm planning on following the nutritional plan to the T but I was wondering if my understanding of Macros is correct.ġ.5g of Protein per pound: 168 * 1.5 = 252gġ.5g of Carbs per pound =168 * 1.5g = 252g. I'm planning on following Shortcut to Shred workout after doing Reddits PPL for over a year. I'm now trying to drop to around 155 since my height is 5ft 6. I went from 262->168 pounds in 11 months, and been weightlifting this entire time. So I'm switching from counting calories to counting macros for this workout specifically.
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