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I hope all the Mothers out there had a terrific Mother’s Day. Today is the beginning of the final week of phase 2 of the Shortcut to Size program. This is a 12-week program. 5 weeks to go. Happy Monday All!!!

Today’s Exercises

Yesterday’s off-day workout was 60 minutes of Cardio (Sunday)

Chest

  • Bench Press 4 x 5 (155lbs)
  • Incline Dumbbell Press 3 x 5 (55lbs)
  • Dumbbell Fly 3 x 5 (45lbs)
  • Incline Cable Fly 3×5 (35lbs)

Triceps

  • Triceps Pushdown 3 x 8 (80lbs)
  • Dumbbell Overhead Extension 3 x 8 (55lbs)
  • Lying Cable Triceps Extension 3 x 8 (57.5lbs)

Calves

  • Seated Calf Raise 4 x 9 (125lbs)
  • Standing Calf Raise 4 x 9 (80lbs)

Workout Overview

Today’s workout is Day 13 Week 4 Phase 2 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15. All exercises this week will be in the 3-5 rep range.

Today’s workout hits the Chest, Triceps, and Calves.

Current Bodyweight

Posted a gain of 5lbs this week. Now I am 240lbs. The goal by week 12 of this program is to get myself to 245 -250. Wish me luck!!

My Macros

My current macros were calculated using Jim Stoppani’s recommendations. He recommends 1.5 to 2.0 grams of protein per pound of bodyweight, .5 grams of fat per pound of bodyweight, and 2.0 grams of carbohydrates per pound of bodyweight. Since I am trying to maintain my body fat percentage, I’ve reduced the carbohydrate intake to 1.0 gram of carbs per pound of bodyweight.

235lbs (current weight)

235 x 1.5 = 352.5 grams of protein per day

235 x 1 = 235 grams of carbohydrates per day

235 x .5 = 117.5 grams of fat per day (rounded to 117 for ease of tracking)

Yesterday’s macros

Carbohydrates 162g; Fat 86g; Protein 233g

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

Supplements and Water intake

Water

Water intake is more than a gallon a day. I drink a 1/2 gallon of water just with my pre-workout, during, and post-workout drinks. The rest of my water intake is around my meals (six in total each day). I currently feed every two hours.

Morning

  • AlphaJym
  • ShredJym
  • PreJym combined with flavorless Whey Protein (25g)

During Workout

  • BCAA drink during workouts with flavorless Whey Protein (24g)

Post Workout

  • PostJym Dextrose and BCAA Matrix combined with flavorless Whey Protein (24g)
  • OmegaJym
  • VitaJym

Evening

  • ZMAJym

See you tomorrow!!

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