1-2-3_lean

By Jim Stoppani, PhD
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There are few men and women out

there that do not wish to be leaner.
All of us wish that we could possess
impressive muscularity and a ripped
set of abs. Yet unfortunately, many
find that more difficult to achieve
than expected.
While diet and supplements are critical
for getting lean and mean, and weve
provided you with all you need on that
end, training is is very critical component. When it comes to training the
truth of the matter is that both weight
training and cardio are critical to drop
the most body fat in the shortest time
possible. Yet in todays fast paced world,
who has time to even get to the gym, let
alone time to lift AND do cardio?! Luckily
theres cardioacceleration!
If you arent familiar with cardioacceleration, then Ill bring you up to speed.
Its a form of cardio that is changing the
way everyone thinks about training. It
combines weight training and weight

lifting into one workout. Simply put you
do a set of weights (for example the
bench press) and then immediately follow it with one minute of cardio. Then
you immediately go do another set of
the weights and then hit another minute
of cardio. You go in this manner for the
whole workout and in an hour or less
you have lifted AND done your cardio.
But the effects are even better than doing your weight lifting and cardio alone
for both fat loss and muscle building.
There are a number of reasons why cardioacceleration is so effective for both
fat loss and muscle building. One study
from the University of California Santa
Cruz found that when they had subjects
do one minute of cardioacceleration
between sets, the subjects experienced
better muscle recovery. This is likely due
to the greater blood flow to the muscles
that you get because you keep your heart
rate up throughout the entire workout.
And as you may know, more blood flow
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to the muscles, delivers more nutrients

an anabolic hormones, and also can
increase the muscle pump, which can
lead to greater muscle growth due to
the stretch it places on the muscle cells.
Fat loss is also enhanced with cardioacceleration for a number of reasons. The
most obvious reason is because you burn
more calories by jumping back and forth
between cardio and weights. Another
reason is because you are only doing
one minute of cardio at a clip, you can go
more intensely than you would be able
to do if you did 20-30 minutes of straight
cardio. This higher intensity burns more
calories during the workout and more
calories, especially from body fat, after
the workout is long over. This higher
calorie and fat burn may go on for over
24 hours.
Many who are new to cardioacceleration are confused over whether its better than HIIT (high-intensity interval
training) or not. But what few realize is
that cardioacceleration IS HIIT. Instead
of the typical HIIT where you alternate
between intervals of high-intensity exercise with intervals of rest or low-intensity
exercise, with cardioacceleration you do
intervals of high-intensity cardio-based
exercise with intervals of a different type
of high-intensity exercise, weight lifting.
When I say cardio-based exercise, dont
assume that Im talking about just the
typical cardio exercise such as running
on a treadmill or doing the stairstepper. Sure you can do those exercises for
one minute if you want to, but you dont
have to. There are so many exercises that
you can do for that one minute of cadio
from as simple as running in place to as
complex at kettlebell snatches. The key is
doing exercises that use the lower body,

such most cardio machines, or running
in place, running stairs, or bench step
ups; or exercises that use the lower and
upper body together, such as jumping
rope, jumping jacks, dumbbell power
cleans, kettlebell clean and jerk, kettlebell snatch, kettlebell swings, working on
a heavy bag, shadow boxing, etc... The
key is finding an exercise that you can
do fairly intensely for one full minute,
or at least working up to one full minute
over time.
Weight For It
While cardioacceleration is one key to
the success of this program, the actual
weight program is also a critical component to the plan. The right weight-training plan will not only enhance your fat
loss, but will allow you to lose body fat
while building strength and muscle. And
this program is one that does just that.
reps for a month or longer, which helps

to maximize muscle strength, you can
lose muscle mass and endurance during
. Then when you are training with lighter
weight and higher reps for a month or
longer to stimulate muscle growth, you
can lose muscle strength. By sticking
with a specific rep range for just a week,
you get the benefits that training in that
rep range provides, but you dont lose
the benefits you gain with the other rep
ranges. This allows the program to optimize gains in muscle strength, muscle
size, muscle endurance, and fat loss
simultaneously. And if you are familiar
with my Bodybuilding.com Shortcut to
Size program you know just how well it
works!
After all, you dont want to sacrifice your

hard-earned strength and muscle.
The 1,2,3 Lean weight-training program
utilizes the most tried and true technique
around - Periodization. Periodization
involves the systematic changing of the
weight and rep ranges used. Research
consistently shows that this technique
is one of the best for increasing muscle
stength and size.
This program uses periodization in a
microcycle fashion. That means that each
week the weight and rep ranges change.
Traditional periodization changes up the
weight and rep ranges every month or so.
The problem with this us that when you
are using very heavy weight for very few
This program uses two different forms of

periodization simultaneously for maximal results. One form is called linear
periodization. This involves increasing
the weight used while decreasing the
rep range each week. The other form is
called reverse linear periodization. As the
name implies, this involves decreasing
the weight and increasing the rep range
each week. How can you follow two
forms of periodization that contradict
another simultaneously? Because each
week you will be training each muscle
group twice.
The program splits each muscle group
into two different workouts each week.
The first half of the week (Monday, Tuesday, and Wednesday) you train mainly
using multijoint exercises. For example,
for chest you will only do presses using
both barbell and dumbbells. The second
half of the week (Thursday, Friday, and
Saturday), when you train each muscle
group for the second time, you mainly

use single joint (isolation exercises). For
example, on chest you will do only flye
exercises such as dumbbell flyes and
cable crossovers. The multijoint-focused
workouts in the first half of the week
follow the linear periodized scheme and
get heavy each week. However, the single-joint-focused workouts in the second
half of the week follow a reverse linear
periodization scheme. There are a few
exceptions here for obvious reasons.
For starters, there arent any real useful
multijoint exercises for biceps. So the
first biceps workout each week you use
barbell exercises, such as barbell curls,
and barbell preacher curls, while the second half of the week you use dumbbell
and cable biceps exercises. Another issue is that there arent many single-joint
exercises for back, except the straightarm pull down and similar movements
like that. So the first time you train back
each week you use rowing exercises,
such as the barbell bent-over row and
seated cable row. Then the second time
you train back that week you use only
pulldown exercises, as well as the singlejoint straight-arm pulldown. The other
exceptions are abdominals and calves.
The weight workouts also enhance fat
burning due to the exercise selection
and rep ranges. The multijoint exercises
increase the amount of calories you
burn during the workout, beyond that
stimulated by the cardioacceleration.
The higher rep workouts also help to
increase the number of calories burned
during the workout. The heavy weight
and low rep workouts on the other hand
help to boost calorie and fat burn after
the workout is over, which further en-
hances that provided by the cardioacceleration.

There are two three-week phases to this
six-week program. In Phase 1 you start
in week 1 with reps in 9-11 range for the
multijoint-focused training in the first half
of the week. For the single-joint-focused
work in the second half of the week you
do reps in the 12-15 rep range. In week
2 for the multijoint-focused training in
the first half of the week, the weight increases to drop the rep range down to
6-8 reps per set. The second-half of the
week when you are doing the single-jointfocused work, the weight is reduced to
allow reps to increase to 16-20 per set.
Then in the third and final week of Phase
1, weight increases again to drop reps
down to just 2-5 per set on the multijointfocused workouts in the first half of the
week. And in the second half of the week
during the single-joint-focused workouts,
weight decreases again and reps go up to
21-30 per set.
In Phase 2 the cycle repeats again. So in
the first week, which is week 4 of the program, the weight is reduced to allow the
reps to go back to 9-11 per set during the
first half of the week for the multijoint-focused workouts. And the weight increases
for the single-joint-focused work in the
second half of the week to bring the reps
back down to 12-15 per set. And each
week it follows just as in Phase 1. However, the major difference here in Phase 2
is that the majority of exercises are different except for a few of the staple exercises that are key for strength. Changing up
the exercises allows you to target slightly
different muscle fibers in the muscles for
the best overall gains in muscle size.
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Week 1: Workouts
Workout 1: Chest, Triceps, Abs (multijoint)
Workout 4: Chest, Triceps, Abs (single joint)
Exercise
Bench Press
Incline Dumbbell Press
Decline Smith Machine
Press
Dips
Close-Grip Bench Press
Cable Crunch
Smith Machine Hip Thrust
Sets
Reps
Exercise
4
3
3
9-11
9-11
9-11
4
4
3
3
9-11
9-11
9-11
9-11
Incline Dumbbell Flye

Dumbbell Flye
Cable Crossover
Triceps Pressdown
Overhead Dumbbell Extension
Cable Lying Triceps Extension
Crunch
Standing Oblique Cable
Crunch
Workout 2: Shoulders, Legs, Calves

(multijoint)
Exercise
Barbell Shoulder Press

Alternating Dumbbell
Shoulder Press (Standing)
Smith Machine One-Arm
Upright Row
Squat
Deadlift
Walking Lunge
Standing Calf Raise
Seated Calf Raise
Sets
Reps
4
3
9-11
9-11
9-11
4
3
3
3
3
9-11
9-11
9-11
9-11
9-11
Reps
3
3
3
3
3
12-15
12-15
12-15
12-15
12-15
12-15
3
3
12-15
12-15

Exercise
Dumbbell Lateral Raise

Barbell Front Raise
Dumbbell Bent-Over Lateral
Raise
Leg Extension
Leg Curl
Seated Calf Raise
Donkey or Leg Press Calf
Raise
Workout 3: Back, Traps, Biceps (multijoint)
Workout 6: Back, Traps, Biceps
Exercise
Barbell Bent Over Row

Dumbbell Bent-Over Row
Seated Cable Row
Barbell Shrug
Barbell Curl
Barbell or EZ-Bar Preacher Curl
Reverse-Grip Barbell Curl
Sets
Sets
Reps
Exercise
4
3
3
4
3
3
9-11
9-11
9-11
9-11
9-11
9-11
9-11
Lat Pulldown
Reverse-Grip Pulldown
Straight-Arm Pulldown
Smith Machine Behind-theBack Shrug
Incline Dumbbell Curl
High Cable Curl
Rope Cable Curl
Sets
Reps
3
3
3
12-15
12-15
12-15
4
4
3
3
12-15
12-15
12-15
12-15
Sets
Reps
3
3
3
4
12-15
12-15
12-15
12-15
3
3
3
12-15
12-15
12-15
Week 2: Workouts
Exercise
Bench Press
Press
Dips
Cable Crunch
Smith Machine Hip
Thrust
Sets
Reps
Exercise
4
3
3
6-8
6-8
6-8
4
4
3
3
6-8
6-8
7-8
7-8

Dumbbell Flye
Cable Crossover
Triceps Pressdown
Crunch
Crunch

Exercise

Upright Row
Squat
Deadlift
Walking Lunge
Standing Calf Raise
Seated Calf Raise
Sets
Reps
4
3
6-8
6-8
6-8
4
3
3
3
3
6-8
6-8
6-8
7-8
7-8

Dumbbell Bent-Over Row
Seated Cable Row
Barbell Shrug
Barbell Curl
Barbell or EZ-Bar Preacher
Curl
Reverse-Grip Barbell Curl
Reps
3
3
3
3
3
16-20
16-20
16-20
16-20
16-20
3
3
3
16-20
16-20
16-20

Exercise

Barbell Front Raise
Dumbbell Bent-Over Lateral
Raise
Leg Extension
Leg Curl
Seated Calf Raise
Raise
Sets
Reps
3
3
3
16-20
16-20
16-20
4
4
3
3
16-20
16-20
16-20
16-20
Sets
Reps
3
3
3
4
16-20
16-20
16-20
16-20
3
3
3
16-20
16-20
16-20

Exercise
Sets
Sets
Reps
Exercise
4
3
3
4
3
3
6-8
6-8
6-8
6-8
6-8
6-8
6-8
Lat Pulldown
Smith Machine Behind-theBack Shrug
High Cable Curl
Rope Cable Curl
Week 3: Workouts
Exercise
Sets
Reps
Exercise
4
3
3
2-5
2-5
2-5
4
4
3
3
2-5
2-5
5-6
5-6

Dumbbell Flye
Cable Crossover
Triceps Pressdown
Bench Press
Press
Dips
Cable Crunch
Smith Machine Hip Thrust

Exercise

Upright Row
Squat
Deadlift
Walking Lunge
Standing Calf Raise
Seated Calf Raise
Sets
Reps
4
3
2-5
2-5
4-5
4
3
3
3
3
2-5
2-5
4-5
5-6
5-6

Exercise

Dumbbell Bent-Over
Row
Seated Cable Row
Barbell Shrug
Barbell Curl
Barbell or EZ-Bar
Preacher Curl
Reverse-Grip Barbell
Curl
Sets
Reps
4
3
2-5
2-5
3
4
3
3
2-5
2-5
2-5
4-5
4-5
Sets
Reps
3
3
3
3
3
3
3
3
21-30
21-30
21-30
21-30
21-30
21-30
21-30
21-30

Crunch
Crunch

Exercise
Sets
Reps
3
3
3
21-30
21-30
21-30
4
4
3
3
21-30
21-30
21-30
21-30

Barbell Front Raise
Dumbbell Bent-Over Lateral Raise
Leg Extension
Leg Curl
Seated Calf Raise
Raise
Exercise
Lat Pulldown
Smith Machine Behindthe-Back Shrug
High Cable Curl
Rope Cable Curl
Sets
Reps
3
3
3
4
21-30
21-30
21-30
21-30
3
3
3
21-30
21-30
21-30
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Week 4: Workouts
Exercise
Sets
Reps
Exercise
4
3
3
4
4
3
3
9-11
9-11
9-11
9-11
9-11
9-11
9-11
Cable Crossover from

Low Pulley
Cable Crossover
Dumbbell Flye
Overhead Cable Triceps
Extension
Lying Triceps Extension
Rope Triceps Pressdown
Crossover Crunch
Cable Woodchopper
Bench Press
Incline Bench Press
Decline Dumbbell Press
Dips
Smith Machine Crunch
Hanging Leg Raise
Workout 2: Shoulders, Legs, Calves (multijoint)

Exercise
Sets
Reps
4
3
9-11
9-11
3
4
3
3
3
3
9-11
9-11
9-11
9-11
9-11
9-11

Dumbbell Shoulder Press
(Seated)
Dumbbell Upright Row
Squat
Deadlift
Leg Press
Standing Calf Raise
Seated Calf Raise

Exercise

Incline Dumbbell Row
Seated Cable Row
Barbell Shrug
Barbell Curl
Seated Barbell Curl
Reverse-Grip Barbell or
EZ-Bar Curl
Sets
Reps
4
3
3
4
3
3
3
9-11
9-11
9-11
9-11
9-11
9-11
9-11
Sets
Reps
12-15
3
3
3
12-15
12-15
12-15
3
3
3
3
12-15
12-15
12-15
12-15

Exercise

Cable Front Raise
Lying Cable Rear Delt Flye
Leg Extension
Leg Curl
Seated Calf Raise
Raise
Sets
Reps
3
3
3
4
4
3
3
12-15
12-15
12-15
12-15
12-15
12-15
12-15

Exercise
Lat Pulldown
Behind-the-Neck Pulldown
Rope Straight-Arm Pulldown
Dumbbell Shrug
EZ-Bar Cable Curl
Dumbbell Hammer Curl
Sets
Reps
3
3
3
4
3
3
3
12-15
12-15
12-15
12-15
12-15
12-15
12-15
Week 5: Workouts
Exercise
Bench Press
Incline Bench Press
Dips
Hanging Leg Raise*
Sets
Reps
Exercise
4
3
3
4
4
3
3
6-8
6-8
6-8
6-8
6-8
7-8
7-8
Cable Crossover from Low

Pulley
Cable Crossover
Dumbbell Flye
Extension
Crossover Crunch
Cable Woodchopper
*use ankle weights or hold dumbbell between

feet if needed
Sets
Reps
16-20
3
3
3
16-20
16-20
16-20
3
3
3
3
16-20
16-20
16-20
16-20

Exercise

(Seated)
Squat
Deadlift
Leg Press
Standing Calf Raise
Seated Calf Raise
Sets
Reps
4
3
6-8
6-8
3
4
3
3
3
3
6-8
6-8
6-8
6-8
7-8
7-8

Exercise

Seated Cable Row
Barbell Shrug
Barbell Curl
Seated Barbell Curl
Reverse-Grip Barbell or EZBar Curl
Sets
Reps
4
3
3
4
3
3
3
6-8
6-8
6-8
6-8
6-8
6-8
6-8

Exercise
Sets
Reps
3
3
3
4
4
3
3
16-20
16-20
16-20
16-20
16-20
16-20
16-20
Sets
Reps
3
3
3
4
3
3
3
16-20
16-20
16-20
16-20
16-20
16-20
16-20

Cable Front Raise
Leg Extension
Leg Curl
Seated Calf Raise
Raise
Exercise
Lat Pulldown
Dumbbell Shrug
EZ-Bar Cable Curl
Week 6: Workouts
Exercise
Bench Press
Incline Bench Press
Dips
Hanging Leg Raise*
Sets
Reps
Exercise
4
3
3
4
4
3
3
2-5
2-5
2-5
2-5
2-5
4-5
4-5
*use ankle weights or hold dumbbell

between feet if needed
Sets
Reps
Cable Crossover from Low Pulley
21-30
Cable Crossover
Dumbbell Flye
Extension
Crossover Crunch
Cable Woodchopper
3
3
3
21-30
21-30
21-30
3
3
3
3
21-30
21-30
21-30
21-30

Exercise

(Seated)
Squat
Deadlift
Leg Press
Standing Calf Raise
Seated Calf Raise
Sets
Reps
4
3
2-5
2-5
Exercise
3
4
3
3
3
3
2-5
2-5
2-5
2-5
4-5
4-5

Cable Front Raise
Leg Extension
Leg Curl
Seated Calf Raise
Raise
Sets
Reps
3
3
3
4
4
3
3
21-30
21-30
21-30
21-30
21-30
21-30
21-30

Exercise

Seated Cable Row
Barbell Shrug
Barbell Curl
Seated Barbell Curl
Reverse-Grip Barbell or EZ-Bar
Curl
Sets
Reps
4
3
3
4
3
3
3
2-5
2-5
2-5
2-5
2-5
2-5
4-5
Exercise
Lat Pulldown
Dumbbell Shrug
EZ-Bar Cable Curl
Sets
Reps
3
3
21-30
21-30
21-30
4
3
3
3
21-30
21-30
21-30
21-30
POST
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS

Jim Stoppani, PhD
get it now!
NOW AVAILABLE AT
The 1,2,3 Get Lean Diet

While six short weeks may seem like a
limited time to drop enough body fat, its
actually an ample amount of time when
you combine a smart and intense program
along with a smart diet and supplement
plan. And it doesnt get much smarter than
the 1,2,3 Lean diet program. After all, not
only the workout, but also the diet and
supplement regimen are based on real science and real world application. As a scientist I rely heavily on the latest research
to design all my training and nutrition
programs. However, just because something has been discovered in the laboratory does not mean that it works well in the
real world. So any discoveries that I have
personally made in the lab or others have
I put to the test on my own body and the
bodies of thousands of people who follow
my advice. Because I have been designing training and diet programs in publications and websites that are read all over
the world for nearly two decades, I have
amassed data from millions of people on
what works best. Few, if any other experts
out there can back up their programs with
those kinds of numbers. What Im getting
at here is the fact that I can guarantee you
that this program will work well if you
follow it to the T. Whether youre a man
or woman, a teenager or an octogenarian,
Caucasian or Asian, this is a fail proof plan,
as long as you give it your 110%
Most of you should be fairly familiar with
the basics of nutrition, but I will break it all
down to the simplest form for those who
need it. Those of you who feel you have
a solid understanding of nutrition should
still be sure not to skip over this section
as well. Not only will it be good review for
you to better understand this diet plan,

but I guarantee that you will learn a lot.
I will start by breaking down the nutrition plan into the three major macronutrients protein, fat, and carbs. And
yes, I have ordered them in order of
importance as you will learn when you
read about each one below. While calories do matter when you are dieting, the
real importance factors of a diet start
with the proper amount of each of these
macronutrients. Once they are all in line,
then calories will fall right where they
need to be for your body while following this program. There is no debating
the fact that to lose body fat you have to
burn more calories than you consume.
But due to the intense 1,2,3 Lean training program that you will be following
you will be burning many calories during
and after the workouts, and the rest of
the entire day. So calories balance will
never be an issue as long as you follow
the diet fairly close.
Protein Well start with protein
since there is no way around the fact

that for anyone interested in building
muscle size and strength, protein is the
most critical macronutrient there is.
After all, all dietary protein whether it
be from meats like beef, poultry, pork or
fish, eggs, dairy such as cottage cheese,
cheese, yogurt, or milk, protein powders
or protein bars, or even non-animal
forms such as soy, beans, nuts, grains,
etc., are formed by single amino acids
(such as leucine, glycine, tryptophan)
linked together to form a long chain.
That long chain is protein. When you
consume that protein chain, your body
digests it by breaking apart the bonds
that bind the amino acids together into

single amino acids, or short protein chains
(usually two amino acids bound together)
known as peptides. These digested amino
acids and peptides are then absorbed
by the intestines where they eventually
enter the blood stream to travel to your
muscles, as well as other cells. In the
muscle cells, these amino acids are reassembled to form the protein that makes
up the muscle fibers and allows them to
grown bigger and stronger. This process is
know an muscle protein synthesis and is
how muscle grows. So if you want to grow
muscle, you have to make sure to have
ample amounts of protein.
How much protein is ample? Anyone
who trains with weights regularly needs
at least 1 gram of protein per pound of
body weight. And since on this program,
you will be training very intensely six days
per week then you need to up that protein quota even more. After all, training
breaks down muscle tissue and the amino
acids from the protein you eat rebuild it.
If you consume enough protein you

can rebuild it even bigger and stronger
than it was before it was broken down.
Research confirms that athletes need
close to 1 gram of protein per pound
of body weight. Many experts claim
that there is no need to go beyond that
amount to grow muscle. There is even
research showing that when people
consume more than this amount of
protein they do not gain any more
muscle. The problem with this research
is that the subjects are NOT training as
intensely as you will be training on the
1,2,3 Lean program. No study would
ever put their subjects through the
kind of intense training that I use in
my program to get real results. Thats
because the typical subject who joins a
research study is someone looking to
make a few dollars. If the training was
too intense too many subjects would
drop out of the study and they wouldnt
have a study. The other problem is
that most researchers dont even train
themselves, so they dont know how to
design an effective training program.

So here is where the data that I have
on hundreds of thousands to millions
of people trumps any published research study. I recommend going up
to 1.5 grams of protein per pound of
body weight to support muscle recovery and growth. And the data I have
shows that it clearly works.
Another reason why I recommend
such high protein intake is that when
you are consuming little carbohydrates in your diet, as you will be on
the diet plan, you actually burn up
some of the protein you eat for fuel.
The body converts the amino acids
into glucose (blood sugar) to fuel
your brain and the rest of your nervous system. So you have to eat higher amounts of protein to ensure that
you have enough to support muscle
recovery from the intense training
and to support muscle growth and
strength gains.
Many people are confused over the
safety of eating a higher protein diet.
Sadly the media and some experts
have misinformed the public that
protein is dangerous for the kidneys.
The research that has suggested this
is based on patients with kidney disease or other kidney disorders. Yes, if
you have kidney disease a higher protein diet may be less than ideal for
your body. But for the rest of us, our
kidneys were designed for that very
function and NO, they dont become
overburdened. Numerous research
studies show that consuming high
protein diets are not only safe, but
very effective for fat loss as well.
Fat Fat used to be considered the other
F word as far as healthy and get lean diets

go. Again, this was due to misinformed experts perpetuating myths that they didnt
really understand. The main reason for the
low-fat movement was due to the fact that
fat is more calorie dense than protein and
carbs. While one gram of protein and one
gram of carb each provide only 4 calories,
one gram of fat provides about 9 calories.
So common sense would tell you that you
should cut back on fat to keep calories in
check and lose fat. Others also assumed that
since fat cells are full of fat, eating fat would
only cause you to store fat. Both of these
reasonings are quite wrong.
Yes, eating too much fat can cause you to
gain fat, but then eating too much of anything that adds up to way more calories
than you burn can cause you to gain fat.
When carbohydrate intake is low, the fat
you consume from the diet is actually preferentially used as fuel and not stored as fat.
Plus, certain fats in the diet are essential.
This means that your body can not function
properly without them. Namely, I am talking
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about the omega-3 fats, such as those

found in fish oil, as well as in flaxseeds
and walnuts. Without getting in ample
amounts of them, not only does the
body not function properly, but you may
limit muscle growth, fat loss, joint recovery, brain function and have a higher risk
of heart disease, diabetes, and certain
cancers.
Other healthy fats, such as monounsaturated fats found in nuts, olives and
olive oil, and avocadoes, are also important to get ample amounts in. These
fats are not readily stored as body fat,
are used preferentially for fuel during
exercise, and promote heart health.
Plus, research shows that male athletes
consuming higher amounts of monounsaturated fats and saturated fats have
higher testosterone levels. And testosterone is critical for not just promoting
muscle growth, but also fat loss. Thats
right eating more saturated fat, such as
from beef and dairy is also important
for the male wanting to maximizing
muscle growth and fat loss. Thats why I
dont suggest using much fat-free dairy.
Low-fat, reduced fat or even whole-fat is
always your best bet.
Carbs While protein provides numerous essential amino acids that must be
consumed from the diet, and fat has
essential fats that must be consumed
from the diet, there are no essential carbohydrates. The liver makes adequate
amounts of glucose from protein and
fat. Since protein and fat are so important for muscle growth, when dieting the
best way to cut calories and drop body
fat is to cut the carbs because they are

non-essential. This is the main reason
why cutting carbs works best for bodybuilding diets. Of course, it also keeps insulin levels low, which is another reason
why it works. But insulin is not all bad as
its an anabolic hormone that promotes
muscle growth. You just want to be sure
to only spike at the right time of day. And
that time of day is right after workouts.
Other times of day when you are just sitting around, spiking insulin will increase
fat storage and decrease fat burning.
Given this deal with insulin, most meals
where you are consuming carbs will focus on low-glycemic or slow-diegsting
carbs, such as fruit, whole grains like
whole-wheat bread and pasta and oatmeal, and sweet potatoes. After workouts
on the other hand, you will want to go
with high-glycemic or fast-digesting carbs
to boost insulin and promote muscle
recovery and growth after the workout.
Some great sources of fast carbs include
Wonka Pixy Stix, Wonka Sweettarts, Wonka Bottle Caps, which have no fructose
and are mainly pure dextrose (glucose),
which is what blood sugar is. This means
that these foods need little digestion and
are absorbed almost immediately upon
consuming them. White potatoes are another good fast carb that has no fructose.
Other good forms of fast carbs include
gummy bears or other sugary candies
that are low in fat or white bread.
1, 2, 3 Get Lean Diet This diet
program has a pattern that makes it simple to follow. Phase 1 lasts for one week.
Phase 2 lasts for two weeks. And Phase
3 lasts for 3
weeks for a
total of six
weeks. Each
phase simply
drops carbs
by 0.5 grams
to keep you
progressively
dropping
weight. There
are two main
reasons why
you never
want to drop
calories too low right off the start of
a diet program. For one, you will lose
muscle instead of maintaining or even
building muscle. And two, you will stall
your metabolism and force your body
into survival mode. This means that your
bodys metabolic rate will drop making
it very difficult to continue losing body
fat. The 1, 2, 3, Get Lean Diet avoids this
by gradually lowering carbs and calories
over time.
calorie balance (how many calories

you consume compared to how many
you burn), so it will get you losing fat
but still building muscle. Both protein
and carbs will be around 1.5 grams
per pound of body weight (270 grams
for the 180 pounder), and fat comes in
around 0.5 grams (or about 90 grams
for the 180-pound person). On the one
day of the week that you dont train,
these numbers will be slightly lower
since you will be skipping the pre and
postworkout meals. Feel free to have
your preworkout shake as an extra
snack on that rest day if you are really
hungry.
Phase 1
In Phase 1 or week 1, you will be consuming about 17 calories per pound of
body weight, or a little over 3000 calories for a 180-pound man. This is close
to the number of calories per pound
that most people need to maintain their
body weight. With the intense workouts you will be doing, this amount of
calories will put you just under your
Sample daily meal plan
This is based on a 180-pound male, but

will still work well for those between
160-200 pounds. If you weigh more or
less than this range adjust your calories
and macros accordingly to the relative
numbers Ive provided.
Wake Up Supplements
Preworkout Supplements
Breakfast
Workout Meal
(take immediately upon waking)

200 mg Caffeine
500-1000 mg Green Tea Extract
500-2000 mg Yohimbe
2 g Acetyl-L-Carnitine
(30-60 min after wake-up supplements)

1 scoop whey protein
(start onshake while prepping)
3 whole eggs
3 egg whites
1 cup cooked oatmeal
1 tbsp honey
1/2 large grapefruit
2-3 g Fish oil
2-3 g CLA
Late morning snack

8 oz. Reduced fat Greek yogurt
1 Tbsp honey
1/2 oz. walnuts (7 halves) crushed
Late Morning Supplements

200 mg Caffeine
500-2000 mg Yohimbe
Lunch
5 oz. can tuna
2 slices whole wheat bread
1 Tbsp light mayonnaise
Mid-day snack
3 sticks light mozzarella string cheese
1 medium apple
1 oz mixed nuts
(Take 30-60 minutes before workout)

200 mg Caffeine
500-2000 mg Yohimbe
(Start sipping on this right before workout

and sip throughout)
Scoop Whey
Scoop Casein
1.5-5 g creatine
1.5-2 g beta-alanine
Postworkout Meal
(Have within 30 minutes after workout)

1 Scoop Whey
1 Scoop Casein
14 Small Wonka Pixy Stix or 1 Giant Pixy Stix
5 g BCAA
1.5-5 g Creatine
1.5-2 g Beta-alanine
2 g L-carnitine
Dinner
8 oz top sirloin steak
1 large sweet potato
2 cups mixed green salad
1 Tbsp olive oil
1 Tbsp vinegar
2-3 g Fish oil
2-3 g CLA
Nighttime snack
8oz low-fat cottage cheese
1 cup Sliced Pineapple
2-3 g Fish oil
2-3 g CLA
Totals: 3000 calories, 285 g protein, 270 g
carbs, 90 g fat
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Phase 2
In Phase 2 or weeks 2 and 3, you will be
consuming about 14 calories per pound
of body weight, or about 2500 calories
for a 180-pound man. This number of
calories will put you well under your
calorie balance to really get you losing
fat. Protein stays around 1.5 grams per
pound of body weight (270 grams for the
180 pounder) to keep muscle mass on.
Carbs drop down to an even 1 gram per
pound, or 180 grams for the 180 pounder.
Like protein, fat stays steady at around
0.5 grams (or about 90 grams for the
180-pound person). Like in Phase 1, on
the one day of the week that you dont
train, these numbers will be slightly lower
since you will be skipping the pre and
postworkout meals. Feel free to have your
preworkout shake as an extra snack on
that rest day if you are really hungry.

will still work well for those between
160-200 pounds. If you weigh more or
less than this range adjust your calories and macros accordingly to the
relative numbers Ive provided. You
will notice that the sample meals are
very similar to Phase 1. This does not
mean that you should be eating these
exact foods and only these foods for
all 8 weeks of the first 2 phases of this
program. The foods are similar so you
can see what I removed and changed
around to bring the carbs down without affecting protein and fat much.
Refer to the food alternatives tables
for foods that you can and should use
to replace these foods so that the diet
doesnt become boring and lacking in
nutrient diversity.
Wake Up Supplements
Preworkout Supplements
Breakfast
Workout Meal
(take immediately upon waking)

200 mg Caffeine
500-2000 mg Yohimbe
(30-60 min after wake-up supplements)

1 scoop whey protein
(start sipping on whey shake while prepping
rest of breakfast)
3 whole eggs
3 egg whites
1 cup cooked oatmeal
1 tbsp honey
2-3 g Fish oil
2-3 g CLA
(Take 30-60 minutes before workout)

200 mg Caffeine
500-2000 mg Yohimbe
(Start sipping on this right before workout and sip throughout)

Scoop Whey
Scoop Casein
1.5-5 g creatine
1.5-2 g beta-alanine
Postworkout Meal
8 oz. Reduced fat Greek yogurt

1 tsp honey
(Have within 30 minutes after workout)

1 Scoop Whey
1 Scoop Casein
5 g BCAA
1.5-5 g Creatine
1.5-2 g Beta-alanine
2 g L-carnitine
Dinner
200 mg Caffeine
500-2000 mg Yohimbe
8 oz top sirloin steak

1 large sweet potato
1 cup chopped broccoli
2-3 g Fish oil
2-3 g CLA
Late morning snack
Lunch
5 oz. can tuna
2 cups mixed green salad
1 Tbsp olive oil
1 Tbsp vinegar
Mid-day snack
1 oz mixed nuts
Nighttime snack
1 cup low-fat cottage cheese
2-3 g Fish oil
2-3 g CLA
Totals: 2600 calories, 280 g protein, 180 g
carbs, 80 g fat
Phase 3
In Phase 3 or weeks 4, 5 and 6, you will
be consuming about 12 calories per
pound of body weight, or just under
2200 calories for a 180-pound man.
Dropping calories and carbs again will
keep you burning up body fat.
Again, as in Phase 2, protein stays solid
at around 1.5 grams per pound of body
weight (270 grams for the 180 pounder)
to keep muscle mass on. Carbs drop
down to about 0.5 gram per pound, or
90 grams for the 180 pounder. Like
protein, fat stays steady at around
0.5 grams (or about 90 grams for the
180-pound person). Unlike in Phases 1
and 2 where you will be eating fewer
calories and carbs on the one day of
the week that you dont, the opposite
holds true in Phase 3.
On the one rest day you get during
these last three weeks, you will get to
enjoy a high carb pig-out day. Since you
are going so low in carbs six days of the
week, you will need this one carb up
day to prevent your metabolism from
falling and putting you in the dreaded
starvation mode. Thats when your metabolism slows down to spare energy
reserves (i.e. body fat). The high carb
day will help to kick-start your metabolism again, keeping you in a fat burning mode for all three weeks. Youll be
shooting for about 17-18 calories per
pound, the same 1.5 grams of protein
per pound, at least 2 grams of carbs per
pound of body weight, and fat should
be just under 0.5 grams per pound.
A high-carb pig-out day does NOT mean

that youll be eating pizza and drinking
beer. Sure, if you can make your own
low-fat pizza, and well show you how,
then yes, you can have pizza. And you
know what? A beer or two wont kill your
progress on this plan. Im serious! I am
not recommending that you go out and
drink beers. But if you have a beer or two
(or wine or the hard stuff) on this one
carb up day, its not going to derail your
progress. What you should be shooting
for on this carb up day is 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, avoiding fruit, later in the day.

will still work well for those between 160200 pounds. If you weigh more or less
than this range adjust your calories and
macros accordingly to the relative numbers Ive provided. Again, you will notice
that the sample meals for the workout
days are very similar to Phases 1 and 2.
This does not mean that you should be
eating these exact foods and only these
foods for all 12 weeks of this program.
Remember, the foods are similar so that
you can see what I removed and changed
around to bring the carbs down without
affecting protein and fat much. Refer to
the food alternatives tables for foods that
you can and should use to replace these
foods so that the diet doesnt become
boring and lacking in nutrient diversity.
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Workout Days
Rest Day/High-Carb Day
Wake Up Supplements (take immediately on waking)
Wake Up Supplements (take on waking)
200 mg Caffeine / 500-1000 mg Green Tea Extract
200 mg Caffeine
500-2000 mg Yohimbe / 2 g Acetyl-L-Carnitine
Breakfast (30-60 min after wake-up supplements)
1 scoop whey protein (start on shake while prepping)
Breakfast (30-60 min after wake-up supplements)
3 whole eggs / 3 egg whites / 2-3 g Fish oil / 2-3 g CLA
Late morning snack
5 g BCAA / 1.5-5 g Creatine

1.5-2 g Beta-alanine / 2 g L-carnitine
4 slices turkey deli meat
3 whole eggs / 3 egg whites
1 slice of low-fat Swiss cheese / medium avocado
3 four-inch pancakes / 2 Tbsp maple syrup

Lunch
5 oz. can tuna / 2 cups mixed green salad
1 Tbsp olive oil / 1 Tbsp vinegar
Mid-day snack
2-3 g Fish oil / 2-3 g CLA

Late morning snack
1/4 Boboli whole-wheat pizza crust
1/4 cup light mozzarella
1/4 cup marinara sauce
(spread sauce cheese on crust. Place in oven and
bake for about 15 mis or until cheese is melted.)
1 oz mixed nuts
Preworkout Supplements (30-60 mins before workout)
Lunch
6-inch Subway Turkey and ham on wheat
Workout Meal (sipp right before and through workout)
1 oz. bag Baked Lays / 1 large diet soda
Scoop Whey / Scoop Casein
Mid-day snack
1.5-5 g creatine / 1.5-2 g beta-alanine
3 stick slight mozzarella string cheese
Postworkout Meal (Have in 30 minutes after workout)
6 cups air-popped popcorn or 1 bag low-fat microwave popcorn
1 Scoop Whey / 1 Scoop Casein
1/2 medium medium cantaloupe

5 g BCAA / 1.5-5 g Creatine
Dinner
1.5-2 g Beta-alanine / 2 g L-carnitine
8 oz chicken breast / 1 cup cooked brown rice

1 cup cooked black beans / 1 cup chopped broccoli
Dinner
8 oz top sirloin steak / 1 cup chopped broccoli

Nighttime snack
1 cup Reduced fat Greek yogurt / 1 Tbsp honey
Nighttime snack
8oz low-fat cottage cheese

Totals: 2200 calories, 280 g protein, 80 g carbs, 80 g fat
Totals: 3100 calories, 260 g protein, 360 g carbs, 70

g fat
1,2,3 Lean Supplement Plan

As good as any of my training and nutrition programs are, they are only even
better when you take the right kind of
supplements with them. These are the
ones that I have found to be critical during this program to really help with fat
loss, muscle growth, strength gains, and
overall health.
of and during workouts and within 30

minutes after the workout is over. You
need it around workouts because it provides an energy source and prevents
muscle breakdown, as well as boost
blood flow to muscles enchance recovery
and growth.
Casein Protein This protein is the
opposite of whey as far as digestion goes.

It is a very slow-digesting protein. Protein
powders with micellar casein are some
of the slowest digesting protein you can
find, taking up to 7 hours to digest. This
means that casein provides a steady flow
of aminos to your muscles. This makes
it a good protein to take before bed, to
stave off muscle breakdown while you
fast during sleep. Its also been found
to better enhance muscle growth when
taken around workouts than taking whey
without added casein.
BCAAs Although whey is quite rich

Whey Protein By now you should
know pretty much everything there is to

know about whey. But Ill briefly recap
for those who dont. One of the major
benefits of whey protein is its fast rate of
digestion. It gets to your muscles faster
than any other protein you can ingest.
It also is rich in BCAAs and even boosts
blood flow to muscles. There are three
times each day when you want to make
sure you are drinking this fast protein,
The first is in the morning to provide
your body amino acids to convert into
energy so that your will stop stealing
them from your muscles. You will also
want to get this fast protein at the start
in branched-chain amino acids (BCAAs)

youll still want to add another 5 grams of
BCAAs to your postworkout supplement
stack to further push muscle growth. The
BCAAs include leucine, isoleucine and valine and are absolutely critical for boosting muscle growth. Research shows that
leucine is critical for turning on muscle
protein synthesis, which leads to muscle
growth. One study supporting how critical
BCAAs are was done by colleagues and
myself at the Weider Research Group and
presented at the 2009 annual meeting of
the International Society of Sports Nutrition. We discovered that subjects taking
BCAAs around workouts gained about
twice as much muscle mass while following an 8-week training program

than those taking just whey or just Gatorade around workouts.
Creatine Without a doubt, this
is one of the most important supplements to take on this plan. Creatine

has been shown to boost muscle gains
by as much as 10 pounds and strength
by 10% in just a few weeks. Depending
on the form you use, add 1.5-5 gram to
your pre and postworkout shakes.
Beta-Alanine You also will want
to add the amino acid beta-alanine to

your supplement plan since research
has shown that when trained lifters
add beta-alanine and creatine to their
supplement regimen, they gain more
muscle and lose more body fat than
those taking just creatine. Beta-alanine
will also increase muscle strength and
endurance during workouts. Add 1.52 grams to your pre and postworkout
shakes.
Caffeine This potent central ner-
vous system stimulant increases alertness and mental focus. But it also is a
powerful fat burner. Since its a stimulant it increases the number of calories
your body burns. Yet, the more important way that caffeine aids fat loss has
to do with the fat cells themselves. Caffeine attaches to receptors on the fat
cells to blunt fat storage and increase
fat release. Take about 200 mg in supplement form two to three times per
day between meals along green tea extract, acetyl-L-carnitine, and yohimbe for
the perfect synergistic fat-burning stack.
One of those doses should be about one
hour before workouts on training days.
Green Tea Extract Green tea not
only enhances fat loss, but it also offers

a host of health and physique benefits,
such as reduced risk of cancers, as well
as enhanced joint and muscle recovery.
It aids fat loss by boosting the number
of calories you burn each day. The active
ingredients in green tea responsible for
the fat burning effect are catechins, particularly one specific one called epigallocatechin gallate (EGCG). This catechin
inhibits an enzyme that normally breaks
down norepinephrine, a neurotransmit-
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ter and hormone that boosts metabolic

rate and fat burning. Take 500-1000 mg
of green tea extract standardized for
EGCG two to three times per day between meals.
Acetyl-L-Carnitine This form of
carnitine has an acetyl group attached

to it. This increases carnitines uptake by
the body, essentially making it a more
effective form of this supplement. It also
allows it to enter the brain, where it aids
brain function, as well as boosts alertness and mood. In other areas of the
body, such as muscle cells, carnitine aids
fat loss by helping to transport fat into
the mitochondria of cells. The mitochondria are the powerhouses of most cells
and work to generate energy by burning
up nutrients such as fat for fuel. Use this
form between meals as it is taken up
better than L-carnitine.
caffeine does, but by a completely different mechanism. Research shows that

when taken before exercise, yohimbine
may more than double the amount of
fat released from fat cells. Also like caffeine, this means that yohimbine can
increase muscle endurance by allowing the body to burn more fat as a fuel
source. In addition, yohimbine can increase blood flow to working muscles,
which is another way that it can enhance
muscle endurance. This is another good
ingredient to have in your preworkout
product, especially if fat loss is one of
your major goals. Take about 500-2000
mg of yohimbe extract between meals
two to three times per day. Your best bet
is to use a yohimbe product standardized for yohimbine and try to get enough
yomimbe with each dose to provide 5-20
mg of yohimbine.
L-Carnitine or L-Carnitine LTartrate Although you are already
taking acetyle-L-carnitine throughout

the day, I suggest you use one of these
forms of carnitine with your postworkout shake. This form of carnitine relies
on insulin to be taken up by the muscles,
which is perfect after workouts when
you are spiking insulin with whey and
fast carbs.
Yohimbe The extract from the bark
of this West African tree, Pausinystalia

yohimbe, contains the active compounds
yohimbine and rauwolscine (alpha-yohimbine). It aids fat loss by specifically
increasing the amount of fat that gets
released from your fat cells, much like
Fish Oil Fish oil is one of the healthi-
est forms of fat that you can consume.

Unless youve been living under a rock for
the last few years, you should know that
fish oil offers a plethora of health benefits, like reduced risk of heart disease,
reduced risk of cancer and enhanced
brain function, just to name a few. And
of course, there are the physique and
performance benefits, such as enhanced
muscle growth, better joint recovery

and increased fat loss. All of these benefits are due to the healthy essential
fats in fish oil known as omega-3 fatty
acids. The two types of omega-3 fats in
fish oil are eicosapentaenoic acid (EPA)
and docosahexaenoic acid (DHA). In the
body, these super fats work to produce
beneficial anti-inflammatory hormones
and turn on genes that increase the
bodys fat-burning capabilities, while
turning off genes that increase fat production and storage. Take 2-3 grams of
fish oil with breakfast, dinner, and your
last meal of the day.
Conjugated Linoleic Acid

(CLA) This naturally occurring group
of healthy omega-6 fats appears to
work to rid body fat by boosting metabolic rate and inhibiting the enzyme
lipoprotein lipase (LPL). LPL allows
fat cells to take up fat from the bloodstream and store it as body fat. By inhibiting LPL, CLA encourages the body
to burn fat instead of store it. Not only
does this decrease body fat, but it also
spares muscle mass, because if your
body is burning body fat, it doesnt need
to break down muscle for fuel. In fact,
numerous studies have reported that
subjects taking CLA lose body fat while
simultaneously gaining lean muscle
mass and strength. And this research
also suggests that a good portion of
the body fat that is lost comes from the
midsection. Research also suggests that
CLA increases the amount of fat that is
burned during sleep. This too will not
only help you get leaner, but it will help
to prevent the breakdown of muscle
protein for fuel while you sleep, which
can help you get bigger. Take 2-3 grams
of CLA with breakfast, dinner, and your
last meal of the day.
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By Jim Stoppani, PhD

There are few men and women out

combines weight training and weight

JYM Supplement Science combines real science with

Jim Stoppani, PhD

Owner - JYM Supplement Science

to the muscles, delivers more nutrients

doing exercises that use the lower body,

reps for a month or longer, which helps

After all, you dont want to sacrifice your

This program uses two different forms of

group for the second time, you mainly

hances that provided by the cardioacceleration.

Jim Stoppani, PhD

Owner - JYM Supplement Science

Workout 1: Chest, Triceps, Abs (multijoint)

Workout 4: Chest, Triceps, Abs (single joint)

Incline Dumbbell Flye

Workout 2: Shoulders, Legs, Calves

Barbell Shoulder Press

Workout 5: Shoulders, Legs, Calves

Dumbbell Lateral Raise

Workout 3: Back, Traps, Biceps (multijoint)

Workout 6: Back, Traps, Biceps

Barbell Bent Over Row

Workout 4: Chest, Triceps, Abs (single joint)

Incline Dumbbell Flye

Workout 2: Shoulders, Legs, Calves

Barbell Shoulder Press

Barbell Bent Over Row

Workout 5: Shoulders, Legs, Calves

Dumbbell Lateral Raise

Workout 6: Back, Traps, Biceps

Workout 3: Back, Traps, Biceps

Workout 4: Chest, Triceps, Abs (single joint)

Incline Dumbbell Flye

Workout 2: Shoulders, Legs, Calves

Barbell Shoulder Press

Workout 3: Back, Traps, Biceps

Barbell Bent Over Row

Overhead Dumbbell Extension

Workout 5: Shoulders, Legs, Calves

Dumbbell Lateral Raise

When youre ready to elevate your shred and torch

Jim Stoppani, PhD

Owner - JYM Supplement Science

Workout 4: Chest, Triceps, Abs (single joint)

Cable Crossover from

Workout 2: Shoulders, Legs, Calves (multijoint)

Barbell Shoulder Press

Workout 3: Back, Traps, Biceps (multijoint)

Barbell Bent Over Row

Workout 5: Shoulders, Legs, Calves

Dumbbell Lateral Raise

Workout 6: Back, Traps, Biceps

Workout 4: Chest, Triceps, Abs (single joint)

Cable Crossover from Low

*use ankle weights or hold dumbbell between

Workout 2: Shoulders, Legs, Calves (multijoint)

Barbell Shoulder Press

Workout 3: Back, Traps, Biceps (multijoint)

Barbell Bent Over Row

Workout 5: Shoulders, Legs, Calves

Dumbbell Lateral Raise

Workout 4: Chest, Triceps, Abs (single joint)

*use ankle weights or hold dumbbell

Cable Crossover from Low Pulley

Workout 2: Shoulders, Legs, Calves (multijoint)

Barbell Shoulder Press

Workout 5: Shoulders, Legs, Calves