Shortcut to Shred or Lean Body

  • Kneil89

    Posts: 3

    Apr 07, 2016 12:26 AM GMT
    Hey guys,

    So, I don't have a lot of experience in the gym world. I had a trainer a couple years ago, and didnt quite get the results I was hoping for after about 8 months. I also got into a relationship so my body has since taken a back seat.

    I want to get back into this mindset and i thought a fitness plan would be a good sprng board. I was on body and now I'm kind of stuck between two plans.

    Before I do anything else.

    I'm 5'6. 155lbs. I'm looking to lose a lot of body fat. I think I'm around 30% and I'd like to cut that in half. Gaining muscle would be nice but I've always been a slimish guy.

    So. Two work out plans.

    There's Jim Stoppani's 12 week shortcut to shred

    And Lee Labrada's Lean Body 12 week program.

    I'm trying to get to base line. Grow some muscle and cut a lot of my fat off and I kind of want a program to hold my hand to begin with.

    Lee's plan seems a lot more about hitting you every day,no rest days but the muscle groups are spread out. Jim kind of hits you with 2 days upper, a rest day, then 2 days lower body.

    What is your experience with either program and is there anything else you'd suggest? I'm not a half assing it kind of guy. So I really want to comit to something fully. I know how to do the basic squats, dead lifts, and etc.

    Your feedback is much appreciated!
  • Posted by a hidden member.
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    Apr 07, 2016 10:50 AM GMT
    You lean down [or shredd up] in the Kithen!
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    Apr 07, 2016 11:54 AM GMT
    I'm not familiar with either of these programs but from how you describe them I'd actually be concerned with overdoing it. Your body needs rest days to recover, and if you work out two days in a row it is better to focus on different body parts (I admit I don't respect this rule myself). Especially if you are a beginner looking to change your life rather than make a quick fix, it is better to choose a program you can stick with long term.
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    Apr 07, 2016 2:47 PM GMT
    I have a lot of respect for both Lee Labrada and Jim Stoppani. Both are very experienced and knowledgable, so I don't think you could go wrong with either one that suits your personal situation. I have had great results with Stoppani's Shortcut to Size program, for what it's worth.
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    Apr 07, 2016 4:29 PM GMT
    Losing body fat is a pretty basic thing: you cut out any carbohydrates that force your body to store food as fat. That would be any pastas, starches, breads, boxed foods. You also eat an absolute minimum of fat, too. Maybe a tablespoon of olive oil, or oil and vinegar in a salad, so you are not throwing your body out of sync.
    The classic bodybuilding diet in the 60s and 70s was simply to eat lean meat (or better still, chicken) and a small salad. That induces to body to use up stored fat as energy. The problem is that fat usually cannot convert into energy really quickly and you can end up feeling fatigued when you have zero carbs intake. Bodybulding - which I still do, but did much more often starting around 1970 - works on the idea that eliminating fat will show the muscle growth. One of the pros I knew, when I asked what he would do first: go for heavy muscle growth or lose fat, responded, "lose the fat first, because otherwise you won't see the muscle growth, because it's hidden by the layers of fat." Which I knew, but was curious about his point of view.
    Eat low fat foods: chicken, seafood (if they're not too expensive), and try for a few days to have a minimum of carbohydrates to force the body to use up the stored fat. After 3 days, You'll notice the back fat is reduced, as well as around the abs.
    Also, Barry Sears' Zone diet is good for athletes, because athletes need sudden bursts of energy and having no available carbs to use for energy isn't great (that's why bicyclists eat a banana a half hour before a race: it converts to energy instead of storing on the body [ not that they have any fat anyway!])
    In any case, the classic diet was steak (which I hated) and a small salad with oil and vinegar. But I'm sure these other diets you've mentioned take this into account. In the 60s and 70s, this was the standard diet. I've always used chicken instead and add in broccoli (healthy carb and VERY low glycemic, so none of it stores as fat). Just minimize - for a few days - carbs (less than 50 grams) and the body will start burning stored fat. You don't want to do it for a long time because you could get lightheaded, or have other problems.
    And drink sufficient water, too. Stillman's diet - which preceded Atkins by around 3 years, was a fast way to lose fat (it's still on the web), but if you do his, you MUST drink 8 glasses of water a day, because the body goes into Ketosis, and ketones (that the fat breaks down into) are toxic. I did Stillman's diet back in the late 70s, didn't drink enough water and got a little dizzy.
    But for fast fat loss, very low carbs, nearly NO fat, and mostly protein - which he came up with before Atkins - can't beat that for fat loss. Now, 'experts' claim that too much protein overwhelms the body, so read up on that, too, but I did that diet for a month and had myself monitored by the doctor, and nothing in my liver or internal organs suffered. (Also, I've seen few of the experts who were bodybuilders: they worked more off theory. And they were mainly American scientists/nutritionists/'experts'. Few of the European experts found this high protein diet an issue). Of course, that was nearly 40 years ago AND I was also in my late 20s in the late 70s, so…. Some things are easier on the body when you are younger.
    Keep in mind the timeworn mantra of the Classic Age of Pro Bodybuilders: "A great physique is 80% diet and 20% working out."
    Let us know how it works for you!
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    Apr 08, 2016 12:09 AM GMT
    Don't follow stupid fad diets, or books just trying to make a quick buck.

    It's VERY simple: consume fewer calories than you use.

    It really is that simple.

    If you don't know how many calories you're consuming you will be VERY surprised to learn it's possibly nearly double what you THINK you are consuming. Use a caloric tracking app like MyFitnessPal.

    It's ALL about calories and exercise has next to nothing to do with it because there's no way in hell you can eat a whole pizza and then burn that off in a session of cardio or lifting, it's all about nutrition.
  • Kneil89

    Posts: 3

    Apr 08, 2016 12:34 AM GMT
    Thank you so much you guys for taking the time to reply and think about this with me.

    So to update. I usually don't eat too much in the day to begin with, I'm a pretty light eater. Usually have some steel cut oats in the morning and then some vegetable soup for lunch.

    mcbrion, I do very much appreciate your input and I feel like that echoes a lot of what Lee Labrada is based around. He's a body building from the 70s and 80s I believe. So it would fit in that zone.

    I don't really like red meat either, so I do stick by chicken. salmon every so often, even though it has more fat, it's the kind of fat I would think works better for our body.


    This is where I am right now. For a comparison

    Below: The first one is where I've started in probably 2013 - the next one is losing a bunch of weight after that- and the last one is probably in 2014.


    Since then, 2 years later. I've been sedentary and it shows.


    I feel like with my current diet I've kind of gotten dead in the water; my water uptake is high. I tend to just be a thirsty person. I keep my protein pretty lean, I don't usually go for snacking out, besides a stray granola bar or cookie once or twice a month. I could probably be stricter with the vegetables but that's coz you can't have enough of those.

    Probably when I was my leanest, I had measured everything that went into my mouth. And I mean- everything, *everything* that was really stressful. So I guess I'm trying to find a healthier mindset to go about it.

    I saw a lot of success with a personal trainer, I guess because of the motivational aspect. I'd like to get leaner again. But probably in a less twinkly way.
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    Apr 08, 2016 11:29 PM GMT
    Again, it's super simple: consume fewer calories than you use. Use a calorie tracking app and make sure you know how many calories you need to consume MAX to cause a deficit.
  • jackp0t

    Posts: 51

    Apr 27, 2016 2:35 AM GMT
    diet and a good mix between cardio and lifting

    I actually prefer to lift in the morning and do cardio at night.

    You can do an ab routine with a gymnastic ball, planks, inverted sit ups, etc.. as well as squats and dead lifts which help build abs

    A low carb protein would be useful. I highly recommend Isopure.

    kudos for calorie tracking apps i like my fitness pal
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    Jul 12, 2016 4:06 PM GMT
    I've done both, as a fairly new beginner i say go with the Stopani plan first.
  • roadbikeRob

    Posts: 23758

    Dec 04, 2016 4:15 AM GMT
    Try to avoid foods and beverages that contain that toxic high fructose corn syrup. Cut back on processed foods. Avoid both sodas and alcoholic beverages.
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    Dec 04, 2016 6:50 PM GMT
    ...and toss out the salad dressings (olive oil will do) and any junk food! NEVER shop when you're hungry and avoid the bakery section and the baking supplies aisle.