Вы находитесь на странице: 1из 34

By Jim Stoppani, PhD

A N
- 3

E m
- 2

Lprogra
1
2 - 3
1-
E A N
L gram
p r o combines weight training and weight
lifting into one workout. Simply put you
There are few men and women out
do a set of weights (for example the
there that do not wish to be leaner.
bench press) and then immediately fol-
All of us wish that we could possess
low it with one minute of cardio. Then
impressive muscularity and a ripped
you immediately go do another set of
set of abs. Yet unfortunately, many
the weights and then hit another minute
find that more difficult to achieve
of cardio. You go in this manner for the
than expected.
whole workout and in an hour or less
you have lifted AND done your cardio.
While diet and supplements are critical
But the effects are even better than do-
for getting lean and mean, and weve
ing your weight lifting and cardio alone
provided you with all you need on that
for both fat loss and muscle building.
end, training is is very critical compo-
There are a number of reasons why car-
nent. When it comes to training the
dioacceleration is so effective for both
truth of the matter is that both weight
fat loss and muscle building. One study
training and cardio are critical to drop
from the University of California Santa
the most body fat in the shortest time
Cruz found that when they had subjects
possible. Yet in todays fast paced world,
do one minute of cardioacceleration
who has time to even get to the gym, let
between sets, the subjects experienced
alone time to lift AND do cardio?! Luckily
better muscle recovery. This is likely due
theres cardioacceleration!
to the greater blood flow to the muscles
If you arent familiar with cardioaccel-
that you get because you keep your heart
eration, then Ill bring you up to speed.
rate up throughout the entire workout.
Its a form of cardio that is changing the
And as you may know, more blood flow
way everyone thinks about training. It
POST

REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

JYM Supplement Science combines real science with


real ingredients to deliver unreal results. Post JYM, my
revolutionary post-workout recovery formula, delivers
the exact ingredients you need after every workout to
ensure those unreal results. Its a powerful post-work-
out cocktail scientifically designed to help you boost
repair, maximize recovery, and build more muscle.

Like every JYM product, Post JYM contains no pro-


prietary blends, proper dosing on all ingredients, no
abbreviated formulas, no concentrates, and no BS.
All nine of the ingredients in Post JYM are critical for
recovery. There is no filler.

Jim Stoppani, PhD


Owner - JYM Supplement Science

get it now!
NOW AVAILABLE AT
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 cardioac-
celeration 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 doing exercises that use the lower body,
calorie and fat burn may go on for over such most cardio machines, or running
24 hours. in place, running stairs, or bench step
ups; or exercises that use the lower and
Many who are new to cardioaccelera- upper body together, such as jumping
tion are confused over whether its bet- rope, jumping jacks, dumbbell power
ter than HIIT (high-intensity interval cleans, kettlebell clean and jerk, kettle-
training) or not. But what few realize is bell snatch, kettlebell swings, working on
that cardioacceleration IS HIIT. Instead a heavy bag, shadow boxing, etc... The
of the typical HIIT where you alternate key is finding an exercise that you can
between intervals of high-intensity exer- do fairly intensely for one full minute,
cise with intervals of rest or low-intensity or at least working up to one full minute
exercise, with cardioacceleration you do over time.
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
Weight For It
assume that Im talking about just the While cardioacceleration is one key to
typical cardio exercise such as running the success of this program, the actual
on a treadmill or doing the stairstep- weight program is also a critical compo-
per. Sure you can do those exercises for nent to the plan. The right weight-train-
one minute if you want to, but you dont ing plan will not only enhance your fat
have to. There are so many exercises that loss, but will allow you to lose body fat
you can do for that one minute of cadio while building strength and muscle. And
from as simple as running in place to as this program is one that does just that.
complex at kettlebell snatches. The key is
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 op-
timize 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!

This program uses two different forms of


periodization simultaneously for maxi-
mal results. One form is called linear
periodization. This involves increasing
the weight used while decreasing the
After all, you dont want to sacrifice your rep range each week. The other form is
hard-earned strength and muscle. called reverse linear periodization. As the
name implies, this involves decreasing
The 1,2,3 Lean weight-training program the weight and increasing the rep range
utilizes the most tried and true technique each week. How can you follow two
around - Periodization. Periodization forms of periodization that contradict
involves the systematic changing of the another simultaneously? Because each
weight and rep ranges used. Research week you will be training each muscle
consistently shows that this technique group twice.
is one of the best for increasing muscle
stength and size. The program splits each muscle group
into two different workouts each week.
This program uses periodization in a The first half of the week (Monday, Tues-
microcycle fashion. That means that each day, and Wednesday) you train mainly
week the weight and rep ranges change. using multijoint exercises. For example,
Traditional periodization changes up the for chest you will only do presses using
weight and rep ranges every month or so. both barbell and dumbbells. The second
The problem with this us that when you half of the week (Thursday, Friday, and
are using very heavy weight for very few Saturday), when you train each muscle
group for the second time, you mainly hances that provided by the cardioaccel-
use single joint (isolation exercises). For eration.
example, on chest you will do only flye
exercises such as dumbbell flyes and There are two three-week phases to this
cable crossovers. The multijoint-focused six-week program. In Phase 1 you start
workouts in the first half of the week in week 1 with reps in 9-11 range for the
follow the linear periodized scheme and multijoint-focused training in the first half
get heavy each week. However, the sin- of the week. For the single-joint-focused
gle-joint-focused workouts in the second work in the second half of the week you
half of the week follow a reverse linear do reps in the 12-15 rep range. In week
periodization scheme. There are a few 2 for the multijoint-focused training in
exceptions here for obvious reasons. the first half of the week, the weight in-
For starters, there arent any real useful creases to drop the rep range down to
multijoint exercises for biceps. So the 6-8 reps per set. The second-half of the
first biceps workout each week you use week when you are doing the single-joint-
barbell exercises, such as barbell curls, focused work, the weight is reduced to
and barbell preacher curls, while the sec- allow reps to increase to 16-20 per set.
ond half of the week you use dumbbell Then in the third and final week of Phase
and cable biceps exercises. Another is- 1, weight increases again to drop reps
sue is that there arent many single-joint down to just 2-5 per set on the multijoint-
exercises for back, except the straight- focused workouts in the first half of the
arm pull down and similar movements week. And in the second half of the week
like that. So the first time you train back during the single-joint-focused workouts,
each week you use rowing exercises, weight decreases again and reps go up to
such as the barbell bent-over row and 21-30 per set.
seated cable row. Then the second time
you train back that week you use only In Phase 2 the cycle repeats again. So in
pulldown exercises, as well as the single- the first week, which is week 4 of the pro-
joint straight-arm pulldown. The other gram, the weight is reduced to allow the
exceptions are abdominals and calves. reps to go back to 9-11 per set during the
first half of the week for the multijoint-fo-
The weight workouts also enhance fat cused workouts. And the weight increases
burning due to the exercise selection for the single-joint-focused work in the
and rep ranges. The multijoint exercises second half of the week to bring the reps
increase the amount of calories you back down to 12-15 per set. And each
burn during the workout, beyond that week it follows just as in Phase 1. How-
stimulated by the cardioacceleration. ever, the major difference here in Phase 2
The higher rep workouts also help to is that the majority of exercises are differ-
increase the number of calories burned ent except for a few of the staple exercis-
during the workout. The heavy weight es that are key for strength. Changing up
and low rep workouts on the other hand the exercises allows you to target slightly
help to boost calorie and fat burn after different muscle fibers in the muscles for
the workout is over, which further en- the best overall gains in muscle size.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

Welcome to my latest creation, JYM Supplement Sci-


ence. JYM combines real science with real ingredients
to deliver unreal results. Pre JYM, my cutting-edge
pre-workout product, is poised to revolutionize the
pre-workout category.

Supplement companies love to claim theyve creat-


ed a real game-changer. Pre JYM doesnt play that
game. It doesnt need hype or flashy marketing. With
13 hand-picked ingredients included at full doses, Pre
JYM is in a league of its own.

Jim Stoppani, PhD


Owner - JYM Supplement Science

get it now!
NOW AVAILABLE AT
Week 1: Workouts
Workout 1: Chest, Triceps, Abs (multijoint) Workout 4: Chest, Triceps, Abs (single joint)
Exercise Sets Reps Exercise Sets Reps
Bench Press 4 9-11 Incline Dumbbell Flye 3 12-15
Incline Dumbbell Press 3 9-11 Dumbbell Flye 3 12-15
Decline Smith Machine 3 9-11 Cable Crossover 3 12-15
Press Triceps Pressdown 3 12-15
Dips 4 9-11 Overhead Dumbbell Exten- 3 12-15
Close-Grip Bench Press 4 9-11 sion
Cable Crunch 3 9-11 Cable Lying Triceps Exten- 3 12-15
Smith Machine Hip Thrust 3 9-11 sion
Crunch 3 12-15
Workout 2: Shoulders, Legs, Calves Standing Oblique Cable 3 12-15
(multijoint) Crunch
Exercise Sets Reps
Barbell Shoulder Press 4 9-11 Workout 5: Shoulders, Legs, Calves
Alternating Dumbbell 3 9-11 Exercise Sets Reps

Shoulder Press (Standing) Dumbbell Lateral Raise 3 12-15


Smith Machine One-Arm 3 9-11 Barbell Front Raise 3 12-15
Upright Row Dumbbell Bent-Over Lateral 3 12-15
Squat 4 9-11 Raise
Deadlift 3 9-11 Leg Extension 4 12-15
Walking Lunge 3 9-11 Leg Curl 4 12-15
Standing Calf Raise 3 9-11 Seated Calf Raise 3 12-15
Seated Calf Raise 3 9-11 Donkey or Leg Press Calf 3 12-15
Raise

Workout 3: Back, Traps, Biceps (multijoint) Workout 6: Back, Traps, Biceps


Exercise Sets Reps Exercise Sets Reps
Barbell Bent Over Row 4 9-11 Lat Pulldown 3 12-15
Dumbbell Bent-Over Row 3 9-11 Reverse-Grip Pulldown 3 12-15
Seated Cable Row 3 9-11 Straight-Arm Pulldown 3 12-15
Barbell Shrug 4 9-11 Smith Machine Behind-the- 4 12-15
Barbell Curl 3 9-11 Back Shrug
Barbell or EZ-Bar Preach- 3 9-11 Incline Dumbbell Curl 3 12-15
er Curl High Cable Curl 3 12-15
Reverse-Grip Barbell Curl 3 9-11 Rope Cable Curl 3 12-15
Week 2: Workouts
Workout 1: Chest, Triceps, Abs (multijoint) Workout 4: Chest, Triceps, Abs (single joint)
Exercise Sets Reps Exercise Sets Reps
Bench Press 4 6-8 Incline Dumbbell Flye 3 16-20
Incline Dumbbell Press 3 6-8 Dumbbell Flye 3 16-20
Decline Smith Machine 3 6-8 Cable Crossover 3 16-20
Press Triceps Pressdown 3 16-20
Dips 4 6-8 Overhead Dumbbell Exten- 3 16-20
Close-Grip Bench Press 4 6-8 sion
Cable Crunch 3 7-8 Cable Lying Triceps Extension 3 16-20
Smith Machine Hip 3 7-8 Crunch 3 16-20
Thrust Standing Oblique Cable 3 16-20
Crunch
Workout 2: Shoulders, Legs, Calves
Exercise Sets Reps Workout 5: Shoulders, Legs, Calves
Barbell Shoulder Press 4 6-8 Exercise Sets Reps

Alternating Dumbbell 3 6-8 Dumbbell Lateral Raise 3 16-20


Shoulder Press (Standing) Barbell Front Raise 3 16-20
Smith Machine One-Arm 3 6-8 Dumbbell Bent-Over Lateral 3 16-20
Upright Row Raise
Squat 4 6-8 Leg Extension 4 16-20
Deadlift 3 6-8 Leg Curl 4 16-20
Walking Lunge 3 6-8 Seated Calf Raise 3 16-20
Standing Calf Raise 3 7-8 Donkey or Leg Press Calf 3 16-20
Seated Calf Raise 3 7-8 Raise

Workout 3: Back, Traps, Biceps Workout 6: Back, Traps, Biceps


Exercise Sets Reps Exercise Sets Reps
Barbell Bent Over Row 4 6-8 Lat Pulldown 3 16-20
Dumbbell Bent-Over Row 3 6-8 Reverse-Grip Pulldown 3 16-20
Seated Cable Row 3 6-8 Straight-Arm Pulldown 3 16-20
Barbell Shrug 4 6-8 Smith Machine Behind-the- 4 16-20
Barbell Curl 3 6-8 Back Shrug
Barbell or EZ-Bar Preacher 3 6-8 Incline Dumbbell Curl 3 16-20
Curl High Cable Curl 3 16-20
Reverse-Grip Barbell Curl 3 6-8 Rope Cable Curl 3 16-20
Week 3: Workouts
Workout 1: Chest, Triceps, Abs (multijoint) Workout 4: Chest, Triceps, Abs (single joint)
Exercise Sets Reps Exercise Sets Reps
Bench Press 4 2-5 Incline Dumbbell Flye 3 21-30
Incline Dumbbell Press 3 2-5 Dumbbell Flye 3 21-30
Decline Smith Machine 3 2-5 Cable Crossover 3 21-30
Press Triceps Pressdown 3 21-30
Dips 4 2-5 Overhead Dumbbell Extension 3 21-30
Close-Grip Bench Press 4 2-5 Cable Lying Triceps Extension 3 21-30
Cable Crunch 3 5-6 Crunch 3 21-30
Smith Machine Hip Thrust 3 5-6 Standing Oblique Cable 3 21-30
Workout 2: Shoulders, Legs, Calves Crunch
Exercise Sets Reps
Barbell Shoulder Press 4 2-5 Workout 5: Shoulders, Legs, Calves
Alternating Dumbbell 3 2-5 Exercise Sets Reps
Shoulder Press (Standing) Dumbbell Lateral Raise 3 21-30
Smith Machine One-Arm 3 4-5 Barbell Front Raise 3 21-30
Upright Row Dumbbell Bent-Over Lat- 3 21-30
Squat 4 2-5 eral Raise
Deadlift 3 2-5 Leg Extension 4 21-30
Walking Lunge 3 4-5 Leg Curl 4 21-30
Standing Calf Raise 3 5-6 Seated Calf Raise 3 21-30
Seated Calf Raise 3 5-6 Donkey or Leg Press Calf 3 21-30
Workout 3: Back, Traps, Biceps Raise
Exercise Sets Reps

Barbell Bent Over Row 4 2-5 Workout 6: Back, Traps, Biceps


Dumbbell Bent-Over 3 2-5 Exercise Sets Reps

Row Lat Pulldown 3 21-30


Seated Cable Row 3 2-5 Reverse-Grip Pulldown 3 21-30
Barbell Shrug 4 2-5 Straight-Arm Pulldown 3 21-30
Barbell Curl 3 2-5 Smith Machine Behind- 4 21-30
Barbell or EZ-Bar 3 4-5 the-Back Shrug
Preacher Curl Incline Dumbbell Curl 3 21-30
Reverse-Grip Barbell 3 4-5 High Cable Curl 3 21-30
Curl Rope Cable Curl 3 21-30
shred

REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

When youre ready to elevate your shred and torch


some serious body fat, there are three things you
need: a solid training program, like my Shortcut to
Shred workouts; a solid diet, like my Shortcut to Shred
nutrition plan; and a solid supplement regimen to
supercharge the fat loss youve initiated through hard
work and clean eating. Shred JYM is that entire supple-
ment regimen in one fat-blasting formula. Its a pow-
erfully dosed, fully loaded fat-loss weapon built with
six synergistic ingredients. Its my personal fat-loss
blend.

Jim Stoppani, PhD


Owner - JYM Supplement Science

get it now!
NOW AVAILABLE AT
Week 4: Workouts
Workout 1: Chest, Triceps, Abs (multijoint) Workout 4: Chest, Triceps, Abs (single joint)
Exercise Sets Reps Exercise Sets Reps
Bench Press 4 9-11 Cable Crossover from 3 12-15
Incline Bench Press 3 9-11 Low Pulley
Decline Dumbbell Press 3 9-11 Cable Crossover 3 12-15
Dips 4 9-11 Dumbbell Flye 3 12-15
Close-Grip Bench Press 4 9-11 Overhead Cable Triceps 3 12-15
Smith Machine Crunch 3 9-11 Extension
Hanging Leg Raise 3 9-11 Lying Triceps Extension 3 12-15
Rope Triceps Pressdown 3 12-15
Crossover Crunch 3 12-15
Cable Woodchopper 3 12-15
Workout 2: Shoulders, Legs, Calves (multijoint)
Exercise Sets Reps
Barbell Shoulder Press 4 9-11
Workout 5: Shoulders, Legs, Calves
Dumbbell Shoulder Press 3 9-11 Exercise Sets Reps
(Seated) Dumbbell Lateral Raise 3 12-15
Dumbbell Upright Row 3 9-11 Cable Front Raise 3 12-15
Squat 4 9-11 Lying Cable Rear Delt Flye 3 12-15
Deadlift 3 9-11 Leg Extension 4 12-15
Leg Press 3 9-11 Leg Curl 4 12-15
Standing Calf Raise 3 9-11 Seated Calf Raise 3 12-15
Seated Calf Raise 3 9-11 Donkey or Leg Press Calf 3 12-15
Raise

Workout 3: Back, Traps, Biceps (multijoint)


Exercise Sets Reps Workout 6: Back, Traps, Biceps
Barbell Bent Over Row 4 9-11 Exercise Sets Reps

Incline Dumbbell Row 3 9-11 Lat Pulldown 3 12-15


Seated Cable Row 3 9-11 Behind-the-Neck Pulldown 3 12-15
Barbell Shrug 4 9-11 Rope Straight-Arm Pulldown 3 12-15
Barbell Curl 3 9-11 Dumbbell Shrug 4 12-15
Seated Barbell Curl 3 9-11 EZ-Bar Cable Curl 3 12-15
Reverse-Grip Barbell or 3 9-11 Incline Dumbbell Curl 3 12-15
EZ-Bar Curl Dumbbell Hammer Curl 3 12-15
Week 5: Workouts
Workout 1: Chest, Triceps, Abs (multijoint) Workout 4: Chest, Triceps, Abs (single joint)
Exercise Sets Reps Exercise Sets Reps
Bench Press 4 6-8 Cable Crossover from Low 3 16-20
Incline Bench Press 3 6-8 Pulley
Decline Dumbbell Press 3 6-8 Cable Crossover 3 16-20
Dips 4 6-8 Dumbbell Flye 3 16-20
Close-Grip Bench Press 4 6-8 Overhead Cable Triceps 3 16-20
Smith Machine Crunch 3 7-8 Extension
Hanging Leg Raise* 3 7-8 Lying Triceps Extension 3 16-20
*use ankle weights or hold dumbbell between Rope Triceps Pressdown 3 16-20
feet if needed Crossover Crunch 3 16-20
Cable Woodchopper 3 16-20
Workout 2: Shoulders, Legs, Calves (multijoint)
Exercise Sets Reps
Barbell Shoulder Press 4 6-8 Workout 5: Shoulders, Legs, Calves
Exercise Sets Reps
Dumbbell Shoulder Press 3 6-8
(Seated) Dumbbell Lateral Raise 3 16-20
Dumbbell Upright Row 3 6-8 Cable Front Raise 3 16-20
Squat 4 6-8 Lying Cable Rear Delt Flye 3 16-20
Deadlift 3 6-8 Leg Extension 4 16-20
Leg Press 3 6-8 Leg Curl 4 16-20
Standing Calf Raise 3 7-8 Seated Calf Raise 3 16-20
Seated Calf Raise 3 7-8 Donkey or Leg Press Calf 3 16-20
Raise

Workout 3: Back, Traps, Biceps (multijoint)


Exercise Sets Reps Workout 6: Back, Traps, Biceps
Barbell Bent Over Row 4 6-8 Exercise Sets Reps
Incline Dumbbell Row 3 6-8 Lat Pulldown 3 16-20
Seated Cable Row 3 6-8 Behind-the-Neck Pulldown 3 16-20
Barbell Shrug 4 6-8 Rope Straight-Arm Pulldown 3 16-20
Barbell Curl 3 6-8 Dumbbell Shrug 4 16-20
Seated Barbell Curl 3 6-8 EZ-Bar Cable Curl 3 16-20
Reverse-Grip Barbell or EZ- 3 6-8 Incline Dumbbell Curl 3 16-20
Bar Curl Dumbbell Hammer Curl 3 16-20
Week 6: Workouts
Workout 1: Chest, Triceps, Abs (multijoint) Workout 4: Chest, Triceps, Abs (single joint)
Exercise Sets Reps Exercise Sets Reps
Bench Press 4 2-5 Cable Crossover from Low Pul- 3 21-30
ley
Incline Bench Press 3 2-5
Decline Dumbbell Press 3 2-5 Cable Crossover 3 21-30
Dips 4 2-5 Dumbbell Flye 3 21-30
Close-Grip Bench Press 4 2-5 Overhead Cable Triceps 3 21-30
Extension
Smith Machine Crunch 3 4-5
Lying Triceps Extension 3 21-30
Hanging Leg Raise* 3 4-5
*use ankle weights or hold dumbbell
Rope Triceps Pressdown 3 21-30
between feet if needed Crossover Crunch 3 21-30
Cable Woodchopper 3 21-30
Workout 2: Shoulders, Legs, Calves (multijoint)
Exercise Sets Reps Workout 5: Shoulders, Legs, Calves
Barbell Shoulder Press 4 2-5 Exercise Sets Reps

Dumbbell Shoulder Press 3 2-5 Dumbbell Lateral Raise 3 21-30


(Seated) Cable Front Raise 3 21-30
Dumbbell Upright Row 3 2-5 Lying Cable Rear Delt Flye 3 21-30
Squat 4 2-5 Leg Extension 4 21-30
Deadlift 3 2-5 Leg Curl 4 21-30
Leg Press 3 2-5 Seated Calf Raise 3 21-30
Standing Calf Raise 3 4-5 Donkey or Leg Press Calf 3 21-30
Seated Calf Raise 3 4-5 Raise

Workout 6: Back, Traps, Biceps


Workout 3: Back, Traps, Biceps (multijoint) Exercise Sets Reps
Exercise Sets Reps Lat Pulldown 3 21-30
Barbell Bent Over Row 4 2-5 Behind-the-Neck Pull- 3 21-30
Incline Dumbbell Row 3 2-5 down
Seated Cable Row 3 2-5 Rope Straight-Arm Pull- 3 21-30
Barbell Shrug 4 2-5 down
Barbell Curl 3 2-5 Dumbbell Shrug 4 21-30
Seated Barbell Curl 3 2-5 EZ-Bar Cable Curl 3 21-30
Reverse-Grip Barbell or EZ-Bar 3 4-5 Incline Dumbbell Curl 3 21-30
Curl Dumbbell Hammer Curl 3 21-30
POST

REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

JYM Supplement Science combines real science with


real ingredients to deliver unreal results. Post JYM, my
revolutionary post-workout recovery formula, delivers
the exact ingredients you need after every workout to
ensure those unreal results. Its a powerful post-work-
out cocktail scientifically designed to help you boost
repair, maximize recovery, and build more muscle.

Like every JYM product, Post JYM contains no pro-


prietary blends, proper dosing on all ingredients, no
abbreviated formulas, no concentrates, and no BS.
All nine of the ingredients in Post JYM are critical for
recovery. There is no filler.

Jim Stoppani, PhD


Owner - JYM Supplement Science

get it now!
NOW AVAILABLE AT
The 1,2,3 Get Lean Diet you to better understand this diet plan,
but I guarantee that you will learn a lot.
I will start by breaking down the nutri-
While six short weeks may seem like a
tion plan into the three major macro-
limited time to drop enough body fat, its
nutrients protein, fat, and carbs. And
actually an ample amount of time when
yes, I have ordered them in order of
you combine a smart and intense program
importance as you will learn when you
along with a smart diet and supplement
read about each one below. While calo-
plan. And it doesnt get much smarter than
ries do matter when you are dieting, the
the 1,2,3 Lean diet program. After all, not
real importance factors of a diet start
only the workout, but also the diet and
with the proper amount of each of these
supplement regimen are based on real sci-
macronutrients. Once they are all in line,
ence and real world application. As a sci-
then calories will fall right where they
entist I rely heavily on the latest research
need to be for your body while follow-
to design all my training and nutrition
ing this program. There is no debating
programs. However, just because some-
the fact that to lose body fat you have to
thing has been discovered in the laborato-
burn more calories than you consume.
ry does not mean that it works well in the
But due to the intense 1,2,3 Lean train-
real world. So any discoveries that I have
ing program that you will be following
personally made in the lab or others have
you will be burning many calories during
I put to the test on my own body and the
and after the workouts, and the rest of
bodies of thousands of people who follow
the entire day. So calories balance will
my advice. Because I have been design-
never be an issue as long as you follow
ing training and diet programs in publica-
the diet fairly close.
tions and websites that are read all over
the world for nearly two decades, I have
amassed data from millions of people on Protein Well start with protein
what works best. Few, if any other experts since there is no way around the fact
out there can back up their programs with that for anyone interested in building
those kinds of numbers. What Im getting muscle size and strength, protein is the
at here is the fact that I can guarantee you most critical macronutrient there is.
that this program will work well if you After all, all dietary protein whether it
follow it to the T. Whether youre a man be from meats like beef, poultry, pork or
or woman, a teenager or an octogenarian, fish, eggs, dairy such as cottage cheese,
Caucasian or Asian, this is a fail proof plan, cheese, yogurt, or milk, protein powders
as long as you give it your 110% or protein bars, or even non-animal
Most of you should be fairly familiar with forms such as soy, beans, nuts, grains,
the basics of nutrition, but I will break it all etc., are formed by single amino acids
down to the simplest form for those who (such as leucine, glycine, tryptophan)
need it. Those of you who feel you have linked together to form a long chain.
a solid understanding of nutrition should That long chain is protein. When you
still be sure not to skip over this section consume that protein chain, your body
as well. Not only will it be good review for digests it by breaking apart the bonds
that bind the amino acids together into If you consume enough protein you
single amino acids, or short protein chains can rebuild it even bigger and stronger
(usually two amino acids bound together) than it was before it was broken down.
known as peptides. These digested amino Research confirms that athletes need
acids and peptides are then absorbed close to 1 gram of protein per pound
by the intestines where they eventually of body weight. Many experts claim
enter the blood stream to travel to your that there is no need to go beyond that
muscles, as well as other cells. In the amount to grow muscle. There is even
muscle cells, these amino acids are reas- research showing that when people
sembled to form the protein that makes consume more than this amount of
up the muscle fibers and allows them to protein they do not gain any more
grown bigger and stronger. This process is muscle. The problem with this research
know an muscle protein synthesis and is is that the subjects are NOT training as
how muscle grows. So if you want to grow intensely as you will be training on the
muscle, you have to make sure to have 1,2,3 Lean program. No study would
ample amounts of protein. ever put their subjects through the
kind of intense training that I use in
How much protein is ample? Anyone my program to get real results. Thats
who trains with weights regularly needs because the typical subject who joins a
at least 1 gram of protein per pound of research study is someone looking to
body weight. And since on this program, make a few dollars. If the training was
you will be training very intensely six days too intense too many subjects would
per week then you need to up that pro- drop out of the study and they wouldnt
tein quota even more. After all, training have a study. The other problem is
breaks down muscle tissue and the amino that most researchers dont even train
acids from the protein you eat rebuild it. 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 re-
search study. I recommend going up
to 1.5 grams of protein per pound of
body weight to support muscle recov-
ery 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 carbohy-
drates in your diet, as you will be on
the diet plan, you actually burn up
some of the protein you eat for fuel.
Fat Fat used to be considered the other
The body converts the amino acids
F word as far as healthy and get lean diets
into glucose (blood sugar) to fuel
go. Again, this was due to misinformed ex-
your brain and the rest of your ner-
perts perpetuating myths that they didnt
vous system. So you have to eat high-
really understand. The main reason for the
er amounts of protein to ensure that
low-fat movement was due to the fact that
you have enough to support muscle
fat is more calorie dense than protein and
recovery from the intense training
carbs. While one gram of protein and one
and to support muscle growth and
gram of carb each provide only 4 calories,
strength gains.
one gram of fat provides about 9 calories.
So common sense would tell you that you
Many people are confused over the
should cut back on fat to keep calories in
safety of eating a higher protein diet.
check and lose fat. Others also assumed that
Sadly the media and some experts
since fat cells are full of fat, eating fat would
have misinformed the public that
only cause you to store fat. Both of these
protein is dangerous for the kidneys.
reasonings are quite wrong.
The research that has suggested this
is based on patients with kidney dis-
Yes, eating too much fat can cause you to
ease or other kidney disorders. Yes, if
gain fat, but then eating too much of any-
you have kidney disease a higher pro-
thing that adds up to way more calories
tein diet may be less than ideal for
than you burn can cause you to gain fat.
your body. But for the rest of us, our
When carbohydrate intake is low, the fat
kidneys were designed for that very
you consume from the diet is actually pref-
function and NO, they dont become
erentially used as fuel and not stored as fat.
overburdened. Numerous research
Plus, certain fats in the diet are essential.
studies show that consuming high
This means that your body can not function
protein diets are not only safe, but
properly without them. Namely, I am talking
very effective for fat loss as well.
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

Welcome to my latest creation, JYM Supplement Sci-


ence. JYM combines real science with real ingredients
to deliver unreal results. Pre JYM, my cutting-edge
pre-workout product, is poised to revolutionize the
pre-workout category.

Supplement companies love to claim theyve creat-


ed a real game-changer. Pre JYM doesnt play that
game. It doesnt need hype or flashy marketing. With
13 hand-picked ingredients included at full doses, Pre
JYM is in a league of its own.

Jim Stoppani, PhD


Owner - JYM Supplement Science

get it now!
NOW AVAILABLE AT
about the omega-3 fats, such as those fat is to cut the carbs because they are
found in fish oil, as well as in flaxseeds non-essential. This is the main reason
and walnuts. Without getting in ample why cutting carbs works best for body-
amounts of them, not only does the building diets. Of course, it also keeps in-
body not function properly, but you may sulin levels low, which is another reason
limit muscle growth, fat loss, joint recov- why it works. But insulin is not all bad as
ery, brain function and have a higher risk its an anabolic hormone that promotes
of heart disease, diabetes, and certain muscle growth. You just want to be sure
cancers. to only spike at the right time of day. And
that time of day is right after workouts.
Other healthy fats, such as monoun- Other times of day when you are just sit-
saturated fats found in nuts, olives and ting around, spiking insulin will increase
olive oil, and avocadoes, are also im- fat storage and decrease fat burning.
portant to get ample amounts in. These
fats are not readily stored as body fat, Given this deal with insulin, most meals
are used preferentially for fuel during where you are consuming carbs will fo-
exercise, and promote heart health. cus on low-glycemic or slow-diegsting
Plus, research shows that male athletes carbs, such as fruit, whole grains like
consuming higher amounts of monoun- whole-wheat bread and pasta and oat-
saturated fats and saturated fats have meal, and sweet potatoes. After workouts
higher testosterone levels. And testos- on the other hand, you will want to go
terone is critical for not just promoting with high-glycemic or fast-digesting carbs
muscle growth, but also fat loss. Thats to boost insulin and promote muscle
right eating more saturated fat, such as recovery and growth after the workout.
from beef and dairy is also important Some great sources of fast carbs include
for the male wanting to maximizing Wonka Pixy Stix, Wonka Sweettarts, Won-
muscle growth and fat loss. Thats why I ka Bottle Caps, which have no fructose
dont suggest using much fat-free dairy. and are mainly pure dextrose (glucose),
Low-fat, reduced fat or even whole-fat is which is what blood sugar is. This means
always your best bet. that these foods need little digestion and
are absorbed almost immediately upon
consuming them. White potatoes are an-
Carbs While protein provides numer- other good fast carb that has no fructose.
ous essential amino acids that must be Other good forms of fast carbs include
consumed from the diet, and fat has gummy bears or other sugary candies
essential fats that must be consumed that are low in fat or white bread.
from the diet, there are no essential car-
bohydrates. The liver makes adequate
amounts of glucose from protein and 1, 2, 3 Get Lean Diet This diet
fat. Since protein and fat are so impor- program has a pattern that makes it sim-
tant for muscle growth, when dieting the ple to follow. Phase 1 lasts for one week.
best way to cut calories and drop body Phase 2 lasts for two weeks. And Phase
3 lasts for 3 calorie balance (how many calories
weeks for a you consume compared to how many
total of six you burn), so it will get you losing fat
weeks. Each but still building muscle. Both protein
phase simply and carbs will be around 1.5 grams
drops carbs per pound of body weight (270 grams
by 0.5 grams
for the 180 pounder), and fat comes in
to keep you
around 0.5 grams (or about 90 grams
progressively
for the 180-pound person). On the one
dropping
weight. There day of the week that you dont train,
are two main these numbers will be slightly lower
reasons why since you will be skipping the pre and
you never postworkout meals. Feel free to have
want to drop your preworkout shake as an extra
calories too low right off the start of snack on that rest day if you are really
a diet program. For one, you will lose hungry.
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.

Phase 1
In Phase 1 or week 1, you will be con-
Sample daily meal plan
This is based on a 180-pound male, but
suming about 17 calories per pound of
will still work well for those between
body weight, or a little over 3000 calo-
160-200 pounds. If you weigh more or
ries for a 180-pound man. This is close
less than this range adjust your calories
to the number of calories per pound
and macros accordingly to the relative
that most people need to maintain their
numbers Ive provided.
body weight. With the intense work-
outs you will be doing, this amount of
calories will put you just under your
Wake Up Supplements Preworkout Supplements
(take immediately upon waking) (Take 30-60 minutes before workout)
200 mg Caffeine 200 mg Caffeine
500-1000 mg Green Tea Extract 500-1000 mg Green Tea Extract
500-2000 mg Yohimbe 500-2000 mg Yohimbe
2 g Acetyl-L-Carnitine 2 g Acetyl-L-Carnitine

Breakfast Workout Meal


(30-60 min after wake-up supplements) (Start sipping on this right before workout
1 scoop whey protein and sip throughout)
(start onshake while prepping) Scoop Whey
3 whole eggs Scoop Casein
3 egg whites 1.5-5 g creatine
1 cup cooked oatmeal 1.5-2 g beta-alanine
1 tbsp honey
1/2 large grapefruit Postworkout Meal
2-3 g Fish oil (Have within 30 minutes after workout)
2-3 g CLA 1 Scoop Whey
1 Scoop Casein
Late morning snack 14 Small Wonka Pixy Stix or 1 Giant Pixy Stix
8 oz. Reduced fat Greek yogurt 5 g BCAA
1 Tbsp honey 1.5-5 g Creatine
1/2 oz. walnuts (7 halves) crushed 1.5-2 g Beta-alanine
2 g L-carnitine
Late Morning Supplements
200 mg Caffeine Dinner
500-1000 mg Green Tea Extract 8 oz top sirloin steak
500-2000 mg Yohimbe 1 large sweet potato
2 g Acetyl-L-Carnitine 2 cups mixed green salad
1 Tbsp olive oil
Lunch 1 Tbsp vinegar
5 oz. can tuna 2-3 g Fish oil
2 slices whole wheat bread 2-3 g CLA
1 Tbsp light mayonnaise
1/2 large grapefruit Nighttime snack
8oz low-fat cottage cheese
Mid-day snack 1 cup Sliced Pineapple
3 sticks light mozzarella string cheese 2-3 g Fish oil
1 medium apple 2-3 g CLA
1 oz mixed nuts
Totals: 3000 calories, 285 g protein, 270 g
carbs, 90 g fat
shred

REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

When youre ready to elevate your shred and torch


some serious body fat, there are three things you
need: a solid training program, like my Shortcut to
Shred workouts; a solid diet, like my Shortcut to Shred
nutrition plan; and a solid supplement regimen to
supercharge the fat loss youve initiated through hard
work and clean eating. Shred JYM is that entire supple-
ment regimen in one fat-blasting formula. Its a pow-
erfully dosed, fully loaded fat-loss weapon built with
six synergistic ingredients. Its my personal fat-loss
blend.

Jim Stoppani, PhD


Owner - JYM Supplement Science

get it now!
NOW AVAILABLE AT
Phase 2 Sample daily meal plan
This is based on a 180-pound male, but
In Phase 2 or weeks 2 and 3, you will be will still work well for those between
consuming about 14 calories per pound 160-200 pounds. If you weigh more or
of body weight, or about 2500 calories less than this range adjust your calo-
for a 180-pound man. This number of ries and macros accordingly to the
calories will put you well under your relative numbers Ive provided. You
calorie balance to really get you losing will notice that the sample meals are
fat. Protein stays around 1.5 grams per very similar to Phase 1. This does not
pound of body weight (270 grams for the mean that you should be eating these
180 pounder) to keep muscle mass on. exact foods and only these foods for
Carbs drop down to an even 1 gram per all 8 weeks of the first 2 phases of this
pound, or 180 grams for the 180 pounder. program. The foods are similar so you
Like protein, fat stays steady at around can see what I removed and changed
0.5 grams (or about 90 grams for the around to bring the carbs down with-
180-pound person). Like in Phase 1, on out affecting protein and fat much.
the one day of the week that you dont Refer to the food alternatives tables
train, these numbers will be slightly lower for foods that you can and should use
since you will be skipping the pre and to replace these foods so that the diet
postworkout meals. Feel free to have your doesnt become boring and lacking in
preworkout shake as an extra snack on nutrient diversity.
that rest day if you are really hungry.
Wake Up Supplements Preworkout Supplements
(take immediately upon waking) (Take 30-60 minutes before workout)
200 mg Caffeine 200 mg Caffeine
500-1000 mg Green Tea Extract 500-1000 mg Green Tea Extract
500-2000 mg Yohimbe 500-2000 mg Yohimbe
2 g Acetyl-L-Carnitine 2 g Acetyl-L-Carnitine

Breakfast Workout Meal


(30-60 min after wake-up supplements) (Start sipping on this right before work-
1 scoop whey protein out and sip throughout)
(start sipping on whey shake while prepping Scoop Whey
rest of breakfast) Scoop Casein
3 whole eggs 1.5-5 g creatine
3 egg whites 1.5-2 g beta-alanine
1 cup cooked oatmeal
1 tbsp honey Postworkout Meal
1/2 large grapefruit (Have within 30 minutes after workout)
2-3 g Fish oil 1 Scoop Whey
2-3 g CLA 1 Scoop Casein
14 Small Wonka Pixy Stix or 1 Giant Pixy Stix
Late morning snack 5 g BCAA
8 oz. Reduced fat Greek yogurt 1.5-5 g Creatine
1 tsp honey 1.5-2 g Beta-alanine
1/2 oz. walnuts (7 halves) crushed 2 g L-carnitine

Late Morning Supplements Dinner


200 mg Caffeine 8 oz top sirloin steak
500-1000 mg Green Tea Extract 1 large sweet potato
500-2000 mg Yohimbe 1 cup chopped broccoli
2 g Acetyl-L-Carnitine 2-3 g Fish oil
2-3 g CLA
Lunch
5 oz. can tuna Nighttime snack
2 cups mixed green salad 1 cup low-fat cottage cheese
1 Tbsp olive oil 2-3 g Fish oil
1 Tbsp vinegar 2-3 g CLA
1/2 large grapefruit
Totals: 2600 calories, 280 g protein, 180 g
Mid-day snack carbs, 80 g fat
3 sticks light mozzarella string cheese
1 oz mixed nuts
A high-carb pig-out day does NOT mean
Phase 3 that youll be eating pizza and drinking
beer. Sure, if you can make your own
low-fat pizza, and well show you how,
In Phase 3 or weeks 4, 5 and 6, you will then yes, you can have pizza. And you
be consuming about 12 calories per know what? A beer or two wont kill your
pound of body weight, or just under progress on this plan. Im serious! I am
2200 calories for a 180-pound man. not recommending that you go out and
Dropping calories and carbs again will drink beers. But if you have a beer or two
keep you burning up body fat. (or wine or the hard stuff) on this one
carb up day, its not going to derail your
Again, as in Phase 2, protein stays solid progress. What you should be shooting
at around 1.5 grams per pound of body for on this carb up day is low-fat carb
weight (270 grams for the 180 pounder) sources. High-glycemic or fast-digesting
to keep muscle mass on. Carbs drop carbs are fine during the first half of the
down to about 0.5 gram per pound, or day, as is fruit. But to prevent any of
90 grams for the 180 pounder. Like those carbs from being stored as body
protein, fat stays steady at around fat, focus on slow-digesting or low-glyce-
0.5 grams (or about 90 grams for the mic carbs, avoiding fruit, later in the day.
180-pound person). Unlike in Phases 1
and 2 where you will be eating fewer
calories and carbs on the one day of Sample daily meal plan
the week that you dont, the opposite This is based on a 180-pound male, but
holds true in Phase 3. will still work well for those between 160-
200 pounds. If you weigh more or less
On the one rest day you get during than this range adjust your calories and
these last three weeks, you will get to macros accordingly to the relative num-
enjoy a high carb pig-out day. Since you bers Ive provided. Again, you will notice
are going so low in carbs six days of the that the sample meals for the workout
week, you will need this one carb up days are very similar to Phases 1 and 2.
day to prevent your metabolism from This does not mean that you should be
falling and putting you in the dreaded eating these exact foods and only these
starvation mode. Thats when your me- foods for all 12 weeks of this program.
tabolism slows down to spare energy Remember, the foods are similar so that
reserves (i.e. body fat). The high carb you can see what I removed and changed
day will help to kick-start your metabo- around to bring the carbs down without
lism again, keeping you in a fat burn- affecting protein and fat much. Refer to
ing mode for all three weeks. Youll be the food alternatives tables for foods that
shooting for about 17-18 calories per you can and should use to replace these
pound, the same 1.5 grams of protein foods so that the diet doesnt become
per pound, at least 2 grams of carbs per boring and lacking in nutrient diversity.
pound of body weight, and fat should
be just under 0.5 grams per pound.
POST

REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

JYM Supplement Science combines real science with


real ingredients to deliver unreal results. Post JYM, my
revolutionary post-workout recovery formula, delivers
the exact ingredients you need after every workout to
ensure those unreal results. Its a powerful post-work-
out cocktail scientifically designed to help you boost
repair, maximize recovery, and build more muscle.

Like every JYM product, Post JYM contains no pro-


prietary blends, proper dosing on all ingredients, no
abbreviated formulas, no concentrates, and no BS.
All nine of the ingredients in Post JYM are critical for
recovery. There is no filler.

Jim Stoppani, PhD


Owner - JYM Supplement Science

get it now!
NOW AVAILABLE AT
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 500-1000 mg Green Tea Extract
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 1 scoop whey protein (start on shake while prepping)
5 g BCAA / 1.5-5 g Creatine
Late morning snack 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
2-3 g Fish oil / 2-3 g CLA
Late Morning Supplements
200 mg Caffeine / 500-1000 mg Green Tea Extract Late morning snack
500-2000 mg Yohimbe / 2 g Acetyl-L-Carnitine 1 scoop whey protein (start on shake while prepping)
1/4 Boboli whole-wheat pizza crust
Lunch
1/4 cup light mozzarella
5 oz. can tuna / 2 cups mixed green salad
1/4 cup marinara sauce
1 Tbsp olive oil / 1 Tbsp vinegar
(spread sauce cheese on crust. Place in oven and
bake for about 15 mis or until cheese is melted.)
Mid-day snack
3 sticks light mozzarella string cheese Late Morning Supplements
1 oz mixed nuts 200 mg Caffeine / 500-1000 mg Green Tea Extract
500-2000 mg Yohimbe / 2 g Acetyl-L-Carnitine
Preworkout Supplements (30-60 mins before workout)
200 mg Caffeine / 500-1000 mg Green Tea Extract Lunch
500-2000 mg Yohimbe / 2 g Acetyl-L-Carnitine 6-inch Subway Turkey and ham on wheat
1 oz. bag Baked Lays / 1 large diet soda
Workout Meal (sipp right before and through workout)
Scoop Whey / Scoop Casein Mid-day snack
1.5-5 g creatine / 1.5-2 g beta-alanine 3 stick slight mozzarella string cheese
6 cups air-popped popcorn or 1 bag low-fat micro-
Postworkout Meal (Have in 30 minutes after workout) wave popcorn
1 Scoop Whey / 1 Scoop Casein 1/2 medium medium cantaloupe
14 Small Wonka Pixy Stix or 1 Giant Pixy Stix
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 2-3 g Fish oil / 2-3 g CLA
8 oz top sirloin steak / 1 cup chopped broccoli
2-3 g Fish oil / 2-3 g CLA Nighttime snack
1 cup Reduced fat Greek yogurt / 1 Tbsp honey
Nighttime snack 1/2 oz. walnuts (7 halves) crushed
8oz low-fat cottage cheese 2-3 g Fish oil / 2-3 g CLA
2-3 g Fish oil / 2-3 g CLA
Totals: 3100 calories, 260 g protein, 360 g carbs, 70
Totals: 2200 calories, 280 g protein, 80 g carbs, 80 g fat g fat
of and during workouts and within 30
1,2,3 Lean Supplement Plan minutes after the workout is over. You
need it around workouts because it pro-
vides an energy source and prevents
As good as any of my training and nutri-
muscle breakdown, as well as boost
tion programs are, they are only even
blood flow to muscles enchance recovery
better when you take the right kind of
and growth.
supplements with them. These are the
ones that I have found to be critical dur-
ing this program to really help with fat
loss, muscle growth, strength gains, and Casein Protein This protein is the
overall health. 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 in branched-chain amino acids (BCAAs)
know pretty much everything there is to youll still want to add another 5 grams of
know about whey. But Ill briefly recap BCAAs to your postworkout supplement
for those who dont. One of the major stack to further push muscle growth. The
benefits of whey protein is its fast rate of BCAAs include leucine, isoleucine and va-
digestion. It gets to your muscles faster line and are absolutely critical for boost-
than any other protein you can ingest. ing muscle growth. Research shows that
It also is rich in BCAAs and even boosts leucine is critical for turning on muscle
blood flow to muscles. There are three protein synthesis, which leads to muscle
times each day when you want to make growth. One study supporting how critical
sure you are drinking this fast protein, BCAAs are was done by colleagues and
The first is in the morning to provide myself at the Weider Research Group and
your body amino acids to convert into presented at the 2009 annual meeting of
energy so that your will stop stealing the International Society of Sports Nutri-
them from your muscles. You will also tion. We discovered that subjects taking
want to get this fast protein at the start BCAAs around workouts gained about
twice as much muscle mass while fol-
lowing an 8-week training program
than those taking just whey or just Ga-
torade around workouts.

Creatine Without a doubt, this


is one of the most important supple-
ments 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 day between meals along green tea ex-
those taking just creatine. Beta-alanine tract, acetyl-L-carnitine, and yohimbe for
will also increase muscle strength and the perfect synergistic fat-burning stack.
endurance during workouts. Add 1.5- One of those doses should be about one
2 grams to your pre and postworkout hour before workouts on training days.
shakes.

Green Tea Extract Green tea not


Caffeine This potent central ner- only enhances fat loss, but it also offers
vous system stimulant increases alert- a host of health and physique benefits,
ness and mental focus. But it also is a such as reduced risk of cancers, as well
powerful fat burner. Since its a stimu- as enhanced joint and muscle recovery.
lant it increases the number of calories It aids fat loss by boosting the number
your body burns. Yet, the more impor- of calories you burn each day. The active
tant way that caffeine aids fat loss has ingredients in green tea responsible for
to do with the fat cells themselves. Caf- the fat burning effect are catechins, par-
feine attaches to receptors on the fat ticularly one specific one called epigal-
cells to blunt fat storage and increase locatechin gallate (EGCG). This catechin
fat release. Take about 200 mg in sup- inhibits an enzyme that normally breaks
plement form two to three times per down norepinephrine, a neurotransmit-
REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

Welcome to my latest creation, JYM Supplement Sci-


ence. JYM combines real science with real ingredients
to deliver unreal results. Pre JYM, my cutting-edge
pre-workout product, is poised to revolutionize the
pre-workout category.

Supplement companies love to claim theyve creat-


ed a real game-changer. Pre JYM doesnt play that
game. It doesnt need hype or flashy marketing. With
13 hand-picked ingredients included at full doses, Pre
JYM is in a league of its own.

Jim Stoppani, PhD


Owner - JYM Supplement Science

get it now!
NOW AVAILABLE AT
ter and hormone that boosts metabolic caffeine does, but by a completely dif-
rate and fat burning. Take 500-1000 mg ferent mechanism. Research shows that
of green tea extract standardized for when taken before exercise, yohimbine
EGCG two to three times per day be- may more than double the amount of
tween meals. fat released from fat cells. Also like caf-
feine, this means that yohimbine can
Acetyl-L-Carnitine This form of increase muscle endurance by allow-
carnitine has an acetyl group attached ing the body to burn more fat as a fuel
to it. This increases carnitines uptake by source. In addition, yohimbine can in-
the body, essentially making it a more crease blood flow to working muscles,
effective form of this supplement. It also which is another way that it can enhance
allows it to enter the brain, where it aids muscle endurance. This is another good
brain function, as well as boosts alert- ingredient to have in your preworkout
ness and mood. In other areas of the product, especially if fat loss is one of
body, such as muscle cells, carnitine aids your major goals. Take about 500-2000
fat loss by helping to transport fat into mg of yohimbe extract between meals
the mitochondria of cells. The mitochon- two to three times per day. Your best bet
dria are the powerhouses of most cells is to use a yohimbe product standard-
and work to generate energy by burning ized for yohimbine and try to get enough
up nutrients such as fat for fuel. Use this yomimbe with each dose to provide 5-20
form between meals as it is taken up mg of yohimbine.
better than L-carnitine.

L-Carnitine or L-Carnitine L-
Tartrate Although you are already
taking acetyle-L-carnitine throughout
the day, I suggest you use one of these
forms of carnitine with your postwork-
out 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
Fish Oil Fish oil is one of the healthi-
fast carbs.
est forms of fat that you can consume.
Unless youve been living under a rock for
the last few years, you should know that
Yohimbe The extract from the bark fish oil offers a plethora of health ben-
of this West African tree, Pausinystalia efits, like reduced risk of heart disease,
yohimbe, contains the active compounds reduced risk of cancer and enhanced
yohimbine and rauwolscine (alpha-yo- brain function, just to name a few. And
himbine). It aids fat loss by specifically of course, there are the physique and
increasing the amount of fat that gets performance benefits, such as enhanced
released from your fat cells, much like
muscle growth, better joint recovery fat cells to take up fat from the blood-
and increased fat loss. All of these ben- stream and store it as body fat. By in-
efits are due to the healthy essential hibiting LPL, CLA encourages the body
fats in fish oil known as omega-3 fatty to burn fat instead of store it. Not only
acids. The two types of omega-3 fats in does this decrease body fat, but it also
fish oil are eicosapentaenoic acid (EPA) spares muscle mass, because if your
and docosahexaenoic acid (DHA). In the body is burning body fat, it doesnt need
body, these super fats work to produce to break down muscle for fuel. In fact,
beneficial anti-inflammatory hormones numerous studies have reported that
and turn on genes that increase the subjects taking CLA lose body fat while
bodys fat-burning capabilities, while simultaneously gaining lean muscle
turning off genes that increase fat pro- mass and strength. And this research
duction and storage. Take 2-3 grams of also suggests that a good portion of
fish oil with breakfast, dinner, and your the body fat that is lost comes from the
last meal of the day. midsection. Research also suggests that
CLA increases the amount of fat that is
Conjugated Linoleic Acid burned during sleep. This too will not
only help you get leaner, but it will help
(CLA) This naturally occurring group to prevent the breakdown of muscle
of healthy omega-6 fats appears to
protein for fuel while you sleep, which
work to rid body fat by boosting meta-
can help you get bigger. Take 2-3 grams
bolic rate and inhibiting the enzyme
of CLA with breakfast, dinner, and your
lipoprotein lipase (LPL). LPL allows
last meal of the day.
shred

REAL SCIENCE REAL SUPPLEMENTS UNREAL RESULTS

When youre ready to elevate your shred and torch


some serious body fat, there are three things you
need: a solid training program, like my Shortcut to
Shred workouts; a solid diet, like my Shortcut to Shred
nutrition plan; and a solid supplement regimen to
supercharge the fat loss youve initiated through hard
work and clean eating. Shred JYM is that entire supple-
ment regimen in one fat-blasting formula. Its a pow-
erfully dosed, fully loaded fat-loss weapon built with
six synergistic ingredients. Its my personal fat-loss
blend.

Jim Stoppani, PhD


Owner - JYM Supplement Science

get it now!
NOW AVAILABLE AT