stoppani program word
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8/10/2019 Stoppani Program Word
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® www.bodybuilding.com/shortcut2shred
WORKOUTPROGRAMCardioacceleration is
critical toShortcut to
Shred. It will fire
up your fat-
burning furnace
like nothing
else. Cardio
acceleration is a
technique that
combines high-intensity cardio
and resistance
training into one
fast-paced
workout.Instead of
assimple
as
running
in place
ne#t to
the
bench.
&ou
canalso
%ump
rope
perform
dumbb
ell
cleans
step-
ups or any
combin
ation of
full-
body
e#ercis
minute is
toolong
youcan
reduc
e the
time
to )*seco
nds
or go
at a
slowe
r
pace.
+he
goalis to
gradually
incre
ase
the
CARDIOACCELERATIONOPTIONS,( Swing
oblet Squat
Squat ump
(o# ump
( Step-up
(( Step-up
Sprints0unning in1lace
edicine(all Slam
umbbell
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,nee +uckump
iagonal (ound
+ire 4lip
Skipping 5inplace6
7lliptical
( Clean
Smith achine
Clean
Step-up with,nee 0aise
SHOR
TCUTTOSHRED
WORKOUT 2:
SHOULDERS,LEGS,CALVES(MULTI-JOINT)
EXERCISE
(arbell Shoulder 1ress
:lternating umbbellShoulder 1ress 5Standing6
Smith achine 8ne-:rm
9pright 0ow
Squat
eadlift
'alking 3unge
Standing Calf 0aise
Seated Calf 0aise
WORKO
UT3:BACK,TRAPS,BICEPS(MULTI-
JOINT)
EXERCISE
(arbell (ent 8!er 0ow
umbbell (ent-8!er 0ow
Seated Cable 0ow
(arbell Shrug
(arbell Curl(arbell or 7=-(ar 1reacher Curl
0e!erse-rip (arbell Curl
(arbell 'rist Curl
OULDERS, LEGS,
CALVES
EXERCISE SETS RE
umbbell 3ateral 0aise ) ;2
(arbell 4ront 0aise ) ;2
umbbell (ent-8!er 3ateral 0aise ) ;2
3eg 7#tension ? ;2
3eg Curl ? ;2
Seated Calf 0aise ) ;2onkey or 3eg 1ress Calf 0aise ) ;2
WORKOUT ":BACK,TRAPS,
BICEPS
EXERCISE SETS RE
3at 1ulldown ) ;2
0e!erse-rip 1ulldown ) ;2
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Straight-:rm 1ulldown
Smith achine
(ehind-the-(ack Shrug
Incline umbbell Curl
<igh Cable Curl
0ope Cable Curl
umbbell 0e!erse 'rist Curl
PHASE1: '77,2
WORKOUT 1:CHEST,TRICEPS, ABS
(MULTI-JOINT)
EXERCISE
(ench 1ress
Incline umbbell 1ress
ecline Smith achine 1ress
3:BAC
K,TRAPS,BICEPS
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EXERCISE SETS REPS
(arbell (ent 8!er 0ow ? @-A
umbbell (ent-8!er 0ow ) @-A
®
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Seated Cable 0ow
(arbell Shrug(arbell Curl
(arbell or 7=-(ar 1reacher Curl
0e!erse-rip (arbell Curl
(arbell 'rist Curl
WORKOUT
: CHEST,TRICEPS,ABS(SINGLEJOINT)
EXERCISE
Incline umbbell 4lye
umbbell 4lye
Cable Crosso!er +riceps 1ressdown
8!erhead umbbell 7#tension
Cable 3ying +riceps 7#tension
Crunch
Standing 8blique Cable Crunch
0e!erse-rip 1ulldown
Straight-:rm 1ulldown
Smith achine(ehind-the-(ack Shrug
Incline umbbell Curl
<igh Cable Curl
0ope Cable Curl
umbbell 0e!erse 'rist Curl
PHA
SE1:'77, )
WORKOUT 1:CHEST,TRICEP
S, ABS(MULTI-JOINT)
EXERCISE
(ench 1ress
Incline umbbell 1ress
ecline Smith achine 1ress
ipsClose-rip (ench 1ress
Cable Crunch
Smith achine <ip +hrust
K, TRAPS,BICEPS
EXERCISE SETS REPS
(arbell (ent 8!er 0ow ? 2->
umbbell (ent-8!er 0ow ) 2->
Seated Cable 0ow ) 2->
(arbell Shrug ? 2->
(arbell Curl ) 2->
(arbell or 7=-(ar 1reacher Curl ) ?->
0e!erse-rip (arbell Curl ) ?->(arbell 'rist Curl ) ?->
WORKOUT :CHEST,TRICEPS, ABS(SINGLEJOINT)
EXERCISE SETS REPS
Incline umbbell 4lye ) 2;-)*
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umbbell 4lye
Cable Crosso!er
+riceps 1ressdown8!erhead umbbell 7#tension
Cable 3ying +riceps 7#tension
Crunch
Standing 8blique Cable Crunch
WORKO
UT !:SHOULDERS,LEGS,CALVES
EXERCISE
umbbell 3ateral 0aise
(arbell 4ront 0aiseumbbell (ent-8!er 3ateral 0aise
3eg 7#tension
3eg Curl
Seated Calf 0aise
onkey or 3eg 1ress Calf 0aise
If
you"r
e
feelin
g
really
good
and
want
to
make
theShort
cut to
Shre
d
sessi
ons
e!en
more
intense
start
perfo
rming
a
Bcardi
C#$%&'
#*$#
+% $+-
#.
%$'+:
+ake the
last set
of each
e#ercise
to
muscle
failure.+hen
rack the
weight
and
perform
cardio
accelera
tion by
runningin place
for ;>-2*
seconds.
1ick up
the
weight
by 2*-)*
percent and lift
until you reach
muscle failure
again. &ou are
now done with
the set and
ready to mo!e
to the ne#t
e#ercise.
WORKOUT 1:
CHEST,TRICEPS,ABS (MULTI-JOINT)
EXERCISE SETS REPS
(ench 1ress ?D E-;;
Incline (ench 1ress )D E-;;
ecline umbbell 1ress )D E-;;ips ?D E-;;
Close-rip (ench 1ress ?D E-;;
Smith achine Crunch )D E-;;
<anging 3eg 0aise )D E-;;
D8n the last set
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BACK,TRAPS,BICEPS
(MULTI-JOINT)
EXERCISE
(arbell (ent 8!er 0ow
Incline umbbell 0ow
Seated Cable 0ow
(arbell Shrug
(arbell CurlSeated (arbell Curl
0e!erse-rip (arbell or 7=-(ar Curl
(ehind-+he-(ack 'rist Curl
D8n the lastset do acardioaccelerated
rest-pausedropset
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PHASE 2: '77, >WORKOUT : CHEST, TRICEPS, ABS (SINGLE JOINT)
EXERCISE SETS REPS WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT)Cable Crosso!er from 3ow 1ulley ?D ;2-;>
EXERCISE SETS RECable Crosso!er )D ;2-;>
(ench 1ress ?D @-Aumbbell 4lye )D ;2-;>
Incline (ench 1ress )D @-A8!erhead Cable +riceps 7#tension )D ;2-;>
ecline umbbell 1ress )D @-A3ying +riceps 7#tension )D ;2-;>
ips ?D @-A0ope +riceps 1ressdown )D ;2-;>
Close-rip (ench 1ress ?D @-ACrosso!er Crunch )D ;2-;>
Smith achine Crunch )D F-ACable 'oodchopper )D ;2-;> <anging 3eg 0aiseG )D F-A
D8n the last set do a cardio accelerated rest-pause dropsetD8n the last set do a cardio accelerated rest-pause d
G9se ankle weights or hold dumbbell between feet if
WORKOUT !: SHOULDERS, LEGS, CALVES
EXERCISE SETS REPSWORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)
umbbell 3ateral 0aise ?D ;2-;>Cable 4ront 0aise )D ;2-;> EXERCISE SETS RE
3ying Cable 0ear elt 4lye )D ;2-;> (arbell Shoulder 1ress ?D @-A
3eg 7#tension ?D ;2-;> umbbell Shoulder 1ress 5Seated6 )D @-A
3eg Curl ?D ;2-;> umbbell 9pright 0ow )D @-A
Seated Calf 0aise )D ;2-;> Squat ?D @-A
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umbbell 4lye )D ;@-2*Incline (ench 1ress )D 2->
8!erhead Cable +riceps 7#tension )D ;@-2*ecline umbbell 1ress )D 2->
3ying +riceps 7#tension )D ;@-2* ips ?D 2->0ope +riceps 1ressdown )D ;@-2*
Close-rip (ench 1ress ?D 2->Crosso!er Crunch )D ;@-2*
Smith achine Crunch )D ?->Cable 'oodchopper )D ;@-2*
<anging 3eg 0aiseG )D ?->
D8n the last set do a cardio accelerated rest-pause dropsetD8n the last set do a cardio accelerated rest-pause d
G9se ankle weights or hold dumbbell between feet if n
WORKOUT !: SHOULDERS, LEGS, CALVES
EXERCISE SETS REPSWORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT)
umbbell 3ateral 0aise ?D ;@-2*
Cable 4ront 0aise )D ;@-2* EXERCISE SETS RE
3ying Cable 0ear elt 4lye )D ;@-2* (arbell Shoulder 1ress ?D 2->
3eg 7#tension ?D ;@-2* umbbell Shoulder 1ress 5Seated6 )D 2->
3eg Curl ?D ;@-2* umbbell 9pright 0ow )D 2->
Seated Calf 0aise )D ;@-2* Squat ?D 2->onkey or 3eg 1ress Calf 0aise )D ;@-2* eadlift )D 2->
D8n the last set do a cardio accelerated rest-pause dropset3eg 1ress )D 2->
Standing Calf 0aise )D ?->
Seated Calf 0aise )D ?->
WORKOUT " BACK TRAPS BICEPS D8 th l t t d di l t d t d
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cardioacceleratedrest-pause
dropset
WORKOUT ": BACK,TRAPS,BICEPS
EXERCISE3at 1ulldown
(ehind-the-$eck 1ulldown
0ope Straight-:rm 1ulldown
umbbell Shrug
7=-(ar Cable Curl
Incline umbbell Curl
umbbell <ammer Curl
umbbell 0e!erse 'rist Curl
D8n the last setdo a cardioacceleratedrest-pausedropset
NUTRITIONPLANShortcut
to Shred
is built
on three
distinct
nutrition
phases.
7ach
phase
calls for
different
amounts
of
carbohy
dratesand
calories.
&our
protein
and fat
intake
R
$P1h
/
1h
C
1
hI
nI
n
(
y
PP$
/
BREAK/AS
T)*-@*minafterwake-upsupplements
) wholeeggs
) eggwhites
; cupcookedoatmeal
; tbsphoney
;/2large
grapefr uit
LATE-MORNING
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>**-2*** mgyohimbe
2 g acetyl-3-carnitine
LUNCH> oH. can tuna
2 slices whole-wheat bread
;
t
b
s
p
l
i
g
h
t
m
a
r
u
it
MID-DA0SNACK) stickslightmoHHarella stringcheese
;mediumapple
; oHmi#ednuts
PRE-WORKOUTSUPPLEMENTS
)* @*
c
o
g
b
e
t
a
-
a
l
a
n
i
n
e
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POST-WORKOUT
MEAL'ithin )*minutes afterworkout
; scoop whey
; scoop casein
;
?
s
m
a
l
l
'
on
k
a
1
t
i
#
>
g
(
C
: :
s
;.>-> gcreatine
;.>-2 gbeta-alanine
2 gcarnitine
DINNERA oH topi l i
oi
2
-
N
C#
P$
C#
/#
PP$
/#
C#3
i
on the
one day
of the
week
that you
don"t
train
these
numbers
will be
slightly
lower since
you skip
the pre-
and
post-
workout
meals.
4eel free
to ha!eyour pre-
workout
shake as
an e#tra
snack on
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of this program. +he foods a
®
bring the carbsdown withoutaffecting proteinand fat much.
0efer to the
alternati!e foods
list for foods that
you can use toreplace these
sample choices
so the diet
doesn"t become
boring and bereft
of nutrient
di!ersity.
WAKE-UPSUPPLEMENTS2** mg caffeine
>**-;*** mg
g
r
a
p
e
f
r
u
i
t
2
-
)
g
f
i
s
SNACKA oH.reduced-fatreekyogur t
; tsphoney
;/2oHwalnuts 5Fhal!es6
crushed
LATE-MO
CH> oH. cantuna
2 cupsmi#edgreen salad
; tbsp oli!eoil
;
t
b
s
p
!
in
e
g
a
r
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moHHarella stringcheese
; oH mi#ed nuts
PR
E-WORKOUT SUPPLEMENTS
)*
caffeine
>**-;***mggreenteae#tract
>**-2***
mgyohimbe
2 gacetyl-3-carnitine
WORKOUTMEAL
o
p
c
a
s
e
i
n
;
.
>
-
>
g
c
r
e
a
t
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WORKOUTMEAL
'ithin )*minutes afterworkout
; scoop whey
; scoop casein
;? small 'onka
1i#y Sti# or ;
iant 1i#y Sti# >
g (C::s
;.>-> g creatine
;.>-2 g beta-alanine
2 g carnitine
DINNERA oH top sirloinsteak
; large sweetpotato
; cup choppedbroccoli
2-) g fish oil
2 ) C3:
PHASE I
II
W
EEKS
nd
/#+:*.>
grams perpound
C#$: *.>grams perpoun
d
ropping
calories
and
carbs
again
willcaus
e
your
body
to
ti
&ou will eatmore carbs
and
calories onyour rest
days.
8n your
rest daysthroughout
1hase )
you get to
en%oy ahigh-carb
pig-out day.
Since you
go so low
in carbs si#
days of the
week you
will need
this onehigh-carbday to
pre!entyour
metabolism
f
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P$'+&: ;.>
grams of
protein per
pound of
bodyweight
C#$: :t
least 2 grams
of carbs per
pound of
bodyweight
/#+: *.>grams per
pound of
bodyweight
: high-carb pig-
out day does not
mean you"ll eat
piHHa and drink
beer all day. Sure
a couple beers or
a glass of wine
won"t derail your
progress but your
high-carb day
>**
-;*** mg
gr een tea e#tr ac
3-carnitine
BREAK/AST
)*-@*minafterwake
-upsupplements
;scoopwheyprotein 5sipwhilepreppingbreakfast6
)
2-) g fishoil
2-) g C3:
LATE-MORNINGSNACK+urkeySwiss anda!ocado
rolls
LATE-MORNINGSUPPLEMENTS
2** mg
caffeine
>**-;***mg greentea e#tract
>**-2***mg
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SUPPLEMENTS
)*-@* minutesbefore workout
2** mg caffeine
>**-;*** mggreen tea e#tract
>**-2*** mgyohimbe
2 g acetyl-3-carnitine
WORKOUTMEALSip throughoutworkout
;
/
2
s
c
o
o
e
y
;
/
2
s
c
o
op
c
a
s
e
i
n
;
.
>
c
r
e
a
t
i
n
e
;.
>
-
2
g
b
e
t
a
-
i
n
e
POST-WORKOUTMEAL'ithin )*minutesafter
workout
; scoopwhey
; scoopcasein
;? small
'onka
1i#y Sti# or
; iant
1i#y Sti# >
g (C::s
;.>-> gcreatine
; > 2 g
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DINNE
RA oH topsirloinsteak
; cupchoppedbroccoli
2-) g fishoil
2-) gC3:
NIGHTTIMESNACKA oH low-fat
cottagecheese
2-) g fishoil
2-) gC3:
mggr
eenteae#tract
>**-
2***mgyohimbe
2
gacetyl-3-carni
; scoopwheyprotein
5sipwhilepreppingbreakfast6
> g(C::s
;.>-> gcreatine
;.>-2 gbeta-alanine
2 gcarnitine
) wholeeggs
) egg
whites
) four-inchpancakes
2 tbsp
a6 Stoppani
7= 1iHHa
I4$%&+:
;/? (oboliwhole-wheatpiHHa crust
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;
/
?
c
u
p
l
i
g
h
t
m
o
H
H
a
r
e
l
D&$
+&':
1.
Spr ead
sauce on
cr ustan
n
a
n
d
b
a
k
e
f
o
r
a
b
o
u
t
;
>
m
LATE-MORNINGSUPPLEMENTS2** mg caffeine
>**-;*** mggreen teae#tract
>**-2*** mgyohimbe
2 g acetyl-3-carnitine
LUNCH@-inch
Subw
ay
+urke
y and
ham
5doub
le
meat6
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; cupchoppedbroccoli
2-) g fishoil
2-) gC3:
NIGHTTIMESNACK; cupreduced-fat reekyogurt
; tbsphoney
;
/
2
o
H
.
d
2
-
)
g
f
i
sh
o
i
l
2-)
gC3 :
TO
SUPPLE
MENTPLAN+he
Shortcu
t to
Shred
supple
ment
schedul
e is
practice
d and
precise.
7!eryth
ing I do
is
researc
hed
tested
in the
intended to help
you achie!e
your best
physique.
WHE0PROTEIN'hey is the king
of muscle-
building proteins.
It"s a fast-
digesting milk
protein that can
help you build
muscle and
increase strength.
'hey protein
enhances
reco!ery boosts
performance andsupports fat loss
by helping you
feel fuller longer.
8ne of the
ma%or benefits of
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steady
stream of
amino
acids toyour
muscles.
(ecause
it
releases
slowly
casein is
a great
protein totake
before
bed. It
can help
reduce
muscle
breakdow
n while
you sleepand feed
your
hungry
muscles
o!ernight.
gr o
wt
h.'
hil
e
w
he
y
pr
ot
ein
isric
hin
(C
:
:s
ta
ki
ng
ad
andpro!ide
a quick
sourceof
muscul
ar
energy.
:s a
result
(C::s
can
impro!eyour
workouts and
boostperform
ance.
In fact
onestudy Iperform
ed withthe
'eider
0
them aroundworkouts
gained nearly
twice as muchmuscle mass
on an A-week
training
program than
sub%ects taking
only whey or
atorade
around
workouts.
Specific (C::soffer additionalbenefits suchasJ
L.&: +urns
on muscle
protein
synthesisK
increases
satiety
I'*.&:
Supports fat
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fewweeks.
4or bestdeli!ery
put
creatine
in your
pre- and
post-
workout
protein
shakes.+hat"s
when you
get a
big
ge
r
insuli
n
re
sp
on
se
an
d
ins
uli
n
hel
ps dri!e
creatine
into your
muscles.
BETA-ALANINE0esear
ch
suggest
s that
when
trained
lifters add beta-alanine and
creatine to their
supplementregimen they
gain more
muscle and
lose more body
fat than those
taking creatine
alone. (eta-
alanine can
also increasemuscle strength
and enduranceduring
workouts.
®
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CA//EINE+his potent
central ner!ous
system stimulant
increases
alertness
mental focus
and your pain
threshold during
workouts. It also
functions as a
powerful fat
burner. Since it"s
a stimulant
caffeine
naturally
increases the
number of
calories your
body burns.Caffeine also
attaches to
receptors on fat
cells to blunt fat
storage and
increase fatty
n
7
0&
o
0
e
CCo
(y
S
U
P
P
L
E
M
E
N
T
T
I
M
I
N
'hey
proteinJ
; scoop
4ish oilJ
2-)
grams
Caffein
eJ 2**
milligra
ms
reen tea
e#tractJ >**-;*** mg
:cetyl 3-
carnitineJ ;.>-2
g &ohimbeJ
>**-2*** mg
C3:J 2-) g
LATE
MORNING5EARL0A/TERNOON
CaffeineJ 2**-)** mg
reen tea
e#tractJ >**-
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scoop
Casein
proteinJ
;/2
scoop
IMMEDIATEL0POST-WORKOUT
'hey
protei
nJ ;scoop
Casei
n
protei
nJ ;
scoop
(C::
sJ > g
CreatineJ ;ser!ing
(eta-alanineJ;.>-) g
3-carnitineJ 2 g
A&o
M+
h
c
h
b
r
ea
s
t
t
u
r
ke
y
l
e
g
l
e
a
n
g
r
t
r
i
-
t
i
p
s
t
ea
k
f
l
a
n
k
s
t
e
a
k
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n
o
st
r
i
c
h
l
am
b
g
o
a
t
s
a
l
m
o
a
p
s
oc
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d
e
li
h
a
m
lean deli roastbeef
DAIR0REPLACEMENTS&ou will eat dairy
at se!eral
meals including
foods like reekyogurt cottage
cheese and
low-fat string
cheese. 4eel to
replace any of
t
s
e
2
o
H
b
e
e
f
%
e
r
k
y
) s
lices
ey or mi#edprotein
; scoop casein
or mi#edprotein
EGGREPLACEMENTSI highly
recommend that
you do not
replace eggs due
to the benefits
that they pro!ide
for muscle growth
and strength.
<owe!er I
understand thatsome people
cannot stand
eggs others are
allergic and
some of you %ust
f
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carbs you can
add *.>-; cup
to almost any
meal on theplanJ
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/RUIT REPLACEMENTS0eplace any of the fruit with any of theseJ
orange
peach
nectarine
banana
pear :sian
pear
strawberries
blueberries
raspberries
blackberries
cherries
grapes
kiwifruit
OATMEAL REPLACEMENTS0eplace the morning oatmeal with any of these alternati!esJ
whole-grain cold
cereal granola
whole-wheat waffle
7Hekiel bread whole-
wheat bread whole-wheat
7nglish muffin whole-
wheat pita bread whole-
wheat bagel
WHOLE-WHEAT BREAD REPLACEMENTS0eplace whole-wheat bread with any of theseJ
7Hekiel bread rye
bread sourdough
bread
whole-wheat 7nglish
muffin whole-wheat pita
bread whole-wheat bagel
whole-wheat tortilla
SWEET POTATO REPLACEMENTS'hen get to eat a sweet potato in the early stage of the
diet you can replace it with any of theseJ
; cup brown rice
; cup whole-wheat pasta 5small amount of marinara
sauce6 ; cup of beans; cup quinoa
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