A COMPLETE FAT LOSS
STRATEGY – EXERCISE +
NUTRITION + CUTTINGEDGE SUPPLEMENTATION
– THAT WORKS TIME
AND AGAIN
WORKOUTS
Burn fat fast with this potent combination
of high-intensity training techniques.
If you’re looking to burn some serious fat and you’re not afraid of a
little intensity, you’ve come to the right program. Super Shredded
8 (“SS8” for short) is an 8-week get-lean plan based mainly on
supersets – but it’s so much more than that. If I had to sum up
what Super Shredded 8 is, I would say it’s a combination of my
Show Time, 1-2-3 Lean and Un-Rested Development programs.
That’s quite a hybrid, huh?
My Super-Man program uses supersets in which exercises for
opposing muscle groups are paired together. With SS8, the
supersets pair exercises for the same muscle group. This is
technically called a “compound set,” a term coined by the late Joe
Weider over 50 years ago. But nowadays, the lifting community
basically calls any pairing of two exercises with no rest in between
a superset, so I’ll stick with the more modern verbiage.
Perfect Pairings
For each superset in SS8, one exercise is done with heavy
weight for low reps and the other with light weight and high
reps. In most cases, the first superset pairing per muscle group
in a workout puts the heavy exercise first. Then, the order is
reversed on the next pairing, where you’ll go light first. For many
muscle groups, this second exercise pair is done as a pre-exhaust
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Jim Stoppani’s | SS8: Super Shredded 8
superset, with a single-joint (isolation) exercise serving as the
light move followed by a heavier multi-joint (compound) exercise.
This bevy of training variables – light weight, heavy weight,
supersets, pre-exhaust, compound moves, isolation moves – isn’t
just for the sake of variety. There’s real science behind all of it.
Supersets are employed because research shows that individuals
who use supersets burn over 35% more calories during the
workout and over 35% more calories after the training session,
compared to those doing only straight sets.
As for the high-rep sets in SS8, these will instigate more calorie
burning during the workout. Research from the College of New
Jersey found that doing 10-rep sets burned more calories in
the workout than sets of five reps. This makes sense since you
perform more work when doing more reps. This is why I bumped
the sets up to 30 reps on some exercises in the final two weeks
of the program. This “more work” effect is also the reason I
increased the total number of sets performed per workout in
Weeks 5-8 – to keep you burning more calories as your body
adjusts to the program.
After Burn
While torching calories during the workout is important, even more
critical for dropping fat is the number of calories you burn outside
the gym. Think of it this way: The longest workout will probably
last two hours, tops. Out of a 24-hour day, those two hours are a
very small percentage of it (less than 10%). Maximizing calorie
SS8 /// Workout
burn in the remaining 22 hours can add up to some serious fat
shredding in a short period of time.
This ability to burn calories post-workout is known scientifically
as EPOC (excess post-exercise oxygen consumption). It refers to
the fact that after workouts, you take in more oxygen for recovery
purposes, which in turn burns more calories. The higher the
EPOC, the more calories you’re burning.
One problem with doing only light-weight high-rep sets is that
they don’t keep your calorie burning up very high after the
workout. Doing heavy-weight sets does and that’s exactly why I
included them in SS8.
Research has shown that subjects training their legs with their
six-rep max burned significantly more calories for up to 48
hours (yes, that’s two days!) after the workout compared to
those using their 12-rep max. Furthermore, researchers from
the College of New Jersey found that when their subjects used
five reps per set on the bench press, they burned significantly
more calories after the workout than when they did 10-rep sets.
The SS8 program progresses every two weeks, with the
heavy exercises getting heavier and the rep counts decreasing
accordingly. If you’ve done my Micro Muscle (aka Shortcut
To Size) or 1-2-3 Lean (Shortcut To Shred) programs, you’ll
recognize this as linear periodization. While you’re increasing
the weight on heavy lifts, the light exercises get lighter and the
rep counts get higher. This you should recognize as reverse
linear periodization. These progressions in tandem will not only
help you get bigger and stronger, but also leaner. The heavy
stuff will cause you to burn more calories post-workout, while
the higher reps on the light exercises will maximize calories
expenditure during the session. Basically, you’re attacking your
fat stores from all angles!
Another change that occurs every two weeks on SS8 is your
rest between sets. You’ll start off in the first two weeks with
one minute of rest between supersets. Every two weeks, the
rest periods drop by 15 seconds. In Weeks 3 and 4, you’ll be
taking 45 seconds between supersets; in Weeks 5 and 6 that
will drop down to 30 seconds; in Weeks 7 and 8 the rest periods
will be virtually non-existent. You’ll go back and forth between
exercises in supersets resting only as long as it takes you to get
in position to for the next move. You’ll do this until all three
or four supersets are completed, then you’ll immediately move
onto the next superset.
SS8 Cardio
There’s one more trick I threw into this program to really help
you shed excess body fat: Tabata, a specific form of HIIT in
which you alternate 20 seconds of exercise with 10 seconds of
rest eight times for a total of four minutes. During SS8, you’ll be
doing Tabata intervals between every muscle group. For example,
when you finish your last chest superset, you’ll do a bout of
Tabata before moving on to shoulders. After finishing shoulders,
you’ll do Tabata before triceps, then one more time (after triceps)
to finish off your workout.
HIIT has been shown in numerous research studies to be far more
effective than slow, steady cardio for burning body fat. One study
from Australia reported that subjects following a 20-minute HIIT
program lost about six times more body fat than a group who
Jim Stoppani’s | SS8: Super Shredded 8
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SS8 /// Workout
followed a 40-minute cardio program performed at a constant
intensity of about 60% of their maximum heart rate. The major
reason that HIIT works so well to drop body fat is due to the
greater calorie burn (EPOC) that’s maintained post-workout.
A 1996 study from Baylor College of Medicine (Houston)
reported that subjects who followed a HIIT workout on a
stationary cycle burned significantly more calories during the
24 hours following the workout than those who cycled at a
moderate, steady-state intensity.
The beauty of the Tabata HIIT sessions in the SS8 program is
the fact that they’re jammed in between body-part training. This
allows you to put more into each short bout than you would if you
combined all three bouts into one continuous Tabata workout. In
fact, a 2003 study from the University of Missouri (Columbia)
reported that when subjects performed either a 30-minute
treadmill run or three 10-minute bouts of running at the same
intensity separated by 20-minute rest periods, the intermittent
cardio (three 10-minute bouts) was much easier for the subjects
and even burned a little more body fat than the continuous
30-minute cardio workout.
Intermittent cardio has also been shown to raise EPOC higher than
the same amount of cardio done continuously. Researchers from
the University of Kansas (Lawrence) found that two 15-minute
cardio sessions raised EPOC 40% higher than one 30-minute
session. Northeastern Illinois University researchers reported that
two 25-minute cardio sessions raised EPOC 120% more than one
50-minute session.
In SS8, you’ll do Tabata HIIT work using light-weight exercises
like dumbbell cleans and kettlebell swings or bodyweight
calisthenics like jumping jacks, mountain climbers and burpees.
During Weeks 1 and 2, you’ll do one four-minute Tabata bout
between muscle groups, which adds up to three Tabatas per
workout. This is only 12 total minutes of HIIT, but it will end up
burning more fat than 30 minutes of steady-state cardio. In Weeks
3 and 4, you’ll step it up by doing two bouts of Tabata after each
muscle group for a total of 24 minutes of HIIT in the workout
(eight minutes after each muscle group).
With the combination of fast-paced supersets and Tabatas in every
workout, the SS8 program will be intense start to finish, and at
times, a little painful. But it will be well worth the effort when you
find yourself considerably leaner eight weeks down the road.
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Jim Stoppani’s | SS8: Super Shredded 8
SS8 /// Workout
WEEKS 1 & 2
DAY 1-2 CHARTS
EXERCISE
Bench Press
Dumbbell Flye
DAY 1
DAY 2
SETS
REPS
MUSCLE GROUP
3
3
9-10
12-15
Chest
Chest
Jump Squat
Leg Extension
12-15
9-10
Chest
Chest
Front Squat
Squat
20 sec.
Chest
3
9-10
Shoulders
Lying Leg Curl
Dumbbell Romanian
Deadlift
3
12-15
Shoulders
Squat
12-15
12-15
Shoulders
Shoulders
Leg Press Calf Raise
One-Leg Standing Calf
Raise (Body Weight)
20 sec.
Whole Body
9-10
12-15
Triceps
Triceps
12-15
9-10
Triceps
Arms
SUPERSET
EXERCISE
SUPERSET
Incline Dumbbell Flye
Incline Dumbbell Press
3
3
8
3
3
8
SUPERSET
Close-Grip Bench Press
Lying Triceps Extension
2
2
SUPERSET
Triceps Pressdown
Dumbbell Overhead
Triceps Extension Both
Arms
2
2
3-5
12-15
Legs
Legs
12-15
9-10
Legs
Legs
12-15
9-10
Legs
Legs
20 sec.
Legs
12
to
failure
Calves
Calves
20 sec.
Legs
to
failure
to
failure
Abs
20 sec.
Abs
3
3
TABATA
8
SUPERSET
TABATA
Kettlebell Swing
3
3
3
3
SUPERSET
Bent-Over Lateral Raise
Dumbbell Upright Row
MUSCLE GROUP
SUPERSET
SUPERSET
Dumbbell Shoulder
Presses
Dumbbell Lateral Raise
REPS
SUPERSET
TABATA
Push Up
SETS
SUPERSET
3
3
TABATA
Lunges
8
SUPERSET
Hanging Leg Raise
3
Oblique Crunch
3
Abs
TABATA
Crunch
8
TABATA
Dead Landmines
8
20 sec.
Whole Body
Jim Stoppani’s | SS8: Super Shredded 8
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SS8 /// Workout
WEEKS 1 & 2
DAY 3-4 CHARTS
EXERCISE
Bent-Over Barbell Row
Reverse-Grip Barbell
Row
DAY 3
SETS
REPS
MUSCLE GROUP
3
3
9-10
12-15
Back
Back
Incline Bench Press
Incline Dumbbell Flye
12-15
9-10
Back
Back
Cable Crossover (Low
Pulley)
Cable Crossover (High
Pulley)
20 sec.
Whole Body
9-10
12-15
Traps
Traps
20 sec.
Whole Body
9-10
12-15
Arms
Arms
2
12-15
Arms
2
9-10
Arms
9-10
12-15
Forearms
Forearms
SUPERSET
3
3
TABATA
Kettlebell Snatch
8
SUPERSET
Barbell Shrug
Behind-The-Back
Barbell Shrug
3
3
TABATA
Dumbbell Clean
8
SUPERSET
Seated Barbell Curl
Standing Barbell Curl
2
2
SUPERSET
Prone Incline Dumbbell
Curl
Incline Dumbbell Curl
SUPERSET
Barbell Wrist Curl
Barbell Reverse Wrist
Curl
2
2
TABATA
Dead Landmines
8
SETS
REPS
MUSCLE GROUP
3
3
12-15
12-15
Chest
Chest
3
12-15
Chest
3
9-10
Chest
20 sec.
Chest
3
9-10
Shoulders
3
12-15
Shoulders
3
12-15
Shoulders
3
9-10
Shoulders
20 sec.
Whole Body
9-10
12-15
Triceps
Triceps
2
12-15
Triceps
2
9-10
Triceps
20 sec.
Whole Body
SUPERSET
SUPERSET
SUPERSET
Straight-Arm Pulldown
Wide-Grip Lat Pulldowns
EXERCISE
DAY 4
20 sec.
Whole Body
TABATA
Push Up
8
SUPERSET
Smith-Machine Seated
Behind-The-Neck
Shoulder Press
Smith Machine Upright
Row
SUPERSET
Lying Cable Rear Delt
Raise
Cable Lateral Raise
TABATA
Kettlebell Swing
8
SUPERSET
Lying Triceps Extension
Bench Dip
2
2
SUPERSET
Reverse-Grip Triceps
Pressdown
Triceps Pressdown
TABATA
Dead Landmines
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Jim Stoppani’s | SS8: Super Shredded 8
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SS8 /// Workout
WEEKS 1 & 2
DAY 5-6 CHARTS
EXERCISE
Squat
Barbell Lunge
DAY 5
SETS
REPS
MUSCLE GROUP
3
3
9-10
12-15
Legs
Legs
12-15
Legs
SUPERSET
SUPERSET
One-Leg Leg Press (Alt.
Legs)
Leg Press
3
3
9-10
Legs
9-10
12-15
Whole Body
Legs
SUPERSET
Deadlift
Romanian Deadlift
3
3
TABATA
Squat
8
20 sec.
Legs
12
to
failure
Calves
Calves
SUPERSET
Seated Calf Raise
One-Leg Standing Calf
Raise (Body Weight)
3
3
8
20 sec.
Legs
12
12
Abs
Abs
SUPERSET
Cable Crunch
Standing Oblique Cable
Crunch
3
3
TABATA
Reverse Crunch
8
20 sec.
EXERCISE
SETS
REPS
MUSCLE GROUP
3
9-10
Back
3
12-15
Back
12-15
9-10
Back
Back
20 sec.
Whole Body
3
9-10
Traps
3
12-15
Traps
20 sec.
Whole Body
2
9-10
Arms
2
12-15
Arms
12-15
9-10
Arms
Arms
2
9-10
Forearms
2
12-15
Forearms
20 sec.
Whole Body
SUPERSET
Wide-Grip Lat
Pulldowns
Reverse-Grip Lat
Pulldown
SUPERSET
Straight-Arm Pulldown
Standing Lat Pulldown
3
3
TABATA
Kettlebell Snatch
8
SUPERSET
Smith Machine BehindThe-Back Barbell Shrug
Smith Machine Shrug
TABATA
Dumbbell Clean
8
SUPERSET
TABATA
Lunges
DAY 6
Abs
Standing Barbell Curl
(EZ-Bar)
Preacher Curl (Also Can
Use EZ-Bar)
SUPERSET
Incline Dumbbell Curl
Alternating Dumbbell
Curl
2
2
SUPERSET
Dumbbell Reverse Wrist
Curl
Dumbbell Wrist Curl
TABATA
Dead Landmines
8
Jim Stoppani’s | SS8: Super Shredded 8
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SS8 /// Workout
WEEKS 3 & 4
DAY 1-2 CHARTS
EXERCISE
Bench Press
Dumbbell Flye
DAY 1
SETS
REPS
MUSCLE GROUP
3
3
7-8
16-20
Chest
Chest
Jump Squat
Leg Extension
16-20
7-8
Chest
Chest
Front Squat
Squat
20 sec.
20 sec.
Chest
Cardio
Lying Leg Curl
Dumbbell Romanian
Deadlift
3
7-8
Shoulders
3
16-20
Shoulders
SUPERSET
EXERCISE
SUPERSET
Incline Dumbbell Flye
Incline Dumbbell Press
3
3
8
8
3
3
8
8
16-20
7-8
Shoulders
Shoulders
20 sec.
20 sec.
Whole Body
Whole Body
7-8
16-20
Triceps
Triceps
16-20
7-8
Triceps
Triceps
20 sec.
20 sec.
Whole Body
Whole Body
Leg Press Calf Raise
One-Leg Standing Calf
Raise (Body Weight)
3
2
2
2
TABATA
Dead Landmines
Burpee
8
8
8
Legs
Legs
16-20
7-8
Legs
Legs
16-20
7-8
Legs
Legs
20 sec.
20 sec.
Legs
Whole Body
15
to
failure
Calves
Calves
20 sec.
20 sec.
Legs
Cardio
to
failure
to
failure
Abs
20 sec.
20 sec.
Abs
Abs
3
3
3
3
8
8
3
3
Dumbbell Lunge
Mountain Climbers
8
8
SUPERSET
SUPERSET
Triceps Pressdown
Overhead Cable Triceps
Extension (Low Pulley)
5-6
16-20
TABATA
SUPERSET
Close-Grip Bench Press
Lying Triceps Extension
3
3
SUPERSET
TABATA
Kettlebell Swing
Smith Machine Hang
Power Clean
MUSCLE GROUP
TABATA
Squat
Kettlebell Snatch
SUPERSET
Bent-Over Lateral Raise
Dumbbell Upright Row
REPS
SUPERSET
SUPERSET
Seated Dumbbell
Shoulder Press
Dumbbell Lateral Raise
SETS
SUPERSET
SUPERSET
TABATA
Push Up
Jumping Jacks
DAY 2
Jim Stoppani’s | SS8: Super Shredded 8
Hanging Leg Raise
3
Oblique Crunch
3
Abs
TABATA
Crunch
Cable Woodchopper
8
8
SS8 /// Workout
WEEKS 3 & 4
DAY 3-4 CHARTS
EXERCISE
Bent-Over Barbell Row
Reverse-Grip Barbell
Row
DAY 3
SETS
REPS
MUSCLE GROUP
3
3
7-8
16-20
Back
Back
Incline Bench Press
Incline Dumbbell Flye
16-20
7-8
Back
Back
Cable Crossover (Low
Pulley)
Cable Crossover (High
Pulley)
20 sec.
20 sec.
Whole Body
Legs
7-8
16-20
Traps
Traps
20 sec.
20 sec.
Whole Body
Cardio
7-8
16-20
Arms
Arms
2
16-20
Arms
2
7-8
Arms
7-8
16-20
Forearms
Forearms
20 sec.
20 sec.
Whole Body
Cardio
SUPERSET
3
3
TABATA
Kettlebell Snatch
Step Ups
8
8
SUPERSET
Barbell Shrug
Behind-The-Back
Barbell Shrug
3
3
TABATA
Dumbbell Clean
Bench Hop Overs
8
8
SUPERSET
Seated Barbell Curl
Standing Barbell Curl
2
2
SUPERSET
Prone Incline Dumbbell
Curl
Incline Dumbbell Curl
SUPERSET
Barbell Wrist Curl
Barbell Reverse Wrist
Curl
2
2
TABATA
Dead Landmines
Jumping Jacks
8
8
EXERCISE
SETS
REPS
MUSCLE GROUP
3
3
7-8
16-20
Chest
Chest
3
16-20
Chest
3
7-8
Chest
20 sec.
20 sec.
Chest
Cardio
3
7-8
Shoulders
3
16-20
Shoulders
3
16-20
Shoulders
3
7-8
Shoulders
20 sec.
20 sec.
Whole Body
Whole Body
7-8
16-20
Triceps
Triceps
2
16-20
Triceps
2
7-8
Triceps
20 sec.
20 sec.
Whole Body
Whole Body
SUPERSET
SUPERSET
SUPERSET
Straight-Arm Pulldown
Wide-Grip Lat Pulldowns
DAY 4
TABATA
Push Up
Jumping Jacks
8
8
SUPERSET
Smith-Machine Seated
Behind-The-Neck
Shoulder Press
Smith Machine Upright
Row
SUPERSET
Lying Cable Rear Delt
Raise
Cable Lateral Raise
TABATA
Kettlebell Swing
Smith Machine Hang
Power Clean
8
8
SUPERSET
Lying Triceps Extension
Bench Dip
2
2
SUPERSET
Reverse-Grip Triceps
Pressdown
Triceps Pressdown
TABATA
Dead Landmines
Burpee
8
8
Jim Stoppani’s | SS8: Super Shredded 8
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SS8 /// Workout
WEEKS 3 & 4
DAY 5-6 CHARTS
EXERCISE
Squat
Barbell Lunge
DAY 5
SETS
REPS
MUSCLE GROUP
3
3
7-8
16-20
Legs
Legs
16-20
Legs
SUPERSET
SUPERSET
One-Leg Leg Press (Alt.
Legs)
Leg Press
3
3
7-8
Legs
7-8
16-20
Whole Body
Legs
20 sec.
20 sec.
Legs
Whole Body
15
to
failure
Calves
Calves
20 sec.
20 sec.
Legs
Cardio
10
15
Abs
Abs
20 sec.
20 sec.
Abs
Abs
SUPERSET
Deadlift
Romanian Deadlift
3
3
TABATA
Squat
Kettlebell Snatch
8
8
SUPERSET
Seated Calf Raise
One-Leg Standing Calf
Raise (Body Weight)
3
3
TABATA
Dumbbell Lunge
Mountain Climbers
8
8
SUPERSET
Cable Crunch
Oblique Cable Crunch
3
3
TABATA
Reverse Crunch
Barbell Roll Out
8
8
EXERCISE
Wide-Grip Lat
Pulldowns
Reverse-Grip Lat
Pulldown
DAY 6
SETS
REPS
MUSCLE GROUP
3
7-8
Back
3
16-20
Back
16-20
7-8
Back
Back
20 sec.
20 sec.
Whole Body
Legs
3
7-8
Traps
3
16-20
Traps
20 sec.
20 sec.
Whole Body
Cardio
2
7-8
Arms
2
16-20
Arms
16-20
7-8
Arms
Arms
2
7-8
Forearms
2
16-20
Forearms
20 sec.
20 sec.
Whole Body
Cardio
SUPERSET
SUPERSET
Straight-Arm Pulldown
Standing Lat Pulldown
3
3
TABATA
Kettlebell Snatch
Step Ups
8
8
SUPERSET
Smith Machine BehindThe-Back Barbell Shrug
Smith Machine Shrug
TABATA
Dumbbell Clean
Bench Hop Overs
8
8
SUPERSET
Standing Barbell Curl
(EZ-Bar)
Preacher Curl (Also Can
Use EZ-Bar)
SUPERSET
Incline Dumbbell Curl
Alternating Dumbbell
Curl
2
2
SUPERSET
Dumbbell Reverse Wrist
Curl
Dumbbell Wrist Curl
TABATA
Dead Landmines
Jumping Jacks
10
Jim Stoppani’s | SS8: Super Shredded 8
8
8
SS8 /// Workout
WEEKS 5 & 6
DAY 1-2 CHARTS
EXERCISE
Bench Press
Dumbbell Flye
DAY 1
DAY 2
SETS
REPS
MUSCLE GROUP
4
4
5-6
21-25
Chest
Chest
Jump Squat
Leg Extension
21-25
5-6
Chest
Chest
Front Squat
Squat
20 sec.
20 sec.
Chest
Cardio
Lying Leg Curl
Dumbbell Romanian
Deadlift
4
5-6
Shoulders
4
21-25
Shoulders
SUPERSET
EXERCISE
SUPERSET
Incline Dumbbell Flye
Incline Dumbbell Press
4
4
8
8
4
4
8
8
4
3
21-25
5-6
Shoulders
Shoulders
20 sec.
20 sec.
Whole Body
Whole Body
5-6
21-25
Triceps
Triceps
3
3
21-25
5-6
Triceps
Triceps
20 sec.
20 sec.
Whole Body
Whole Body
TABATA
Dead Landmines
Burpee
8
8
21-25
5-6
Legs
Legs
21-25
5-6
Legs
Legs
20 sec.
20 sec.
Legs
Whole Body
20
to
failure
Calves
Calves
20 sec.
20 sec.
Legs
Cardio
to
failure
to
failure
Abs
20 sec.
20 sec.
Abs
Abs
4
4
8
8
Leg Press Calf Raise
One-Leg Standing Calf
Raise (Body Weight)
4
4
TABATA
Dumbbell Lunge
Mountain Climbers
8
8
SUPERSET
SUPERSET
Triceps Pressdown
Overhead Cable Triceps
Extension (High Pulley)
Legs
Legs
TABATA
Squat
Kettlebell Snatch
SUPERSET
Close-Grip Bench Press
Lying Triceps Extension
7-8
21-25
SUPERSET
TABATA
Kettlebell Swing
Smith Machine Hang
Power Clean
4
4
4
4
SUPERSET
Bent-Over Lateral Raise
Dumbbell Upright Row
MUSCLE GROUP
SUPERSET
SUPERSET
Seated Dumbbell
Shoulder Press
Dumbbell Lateral Raise
REPS
SUPERSET
TABATA
Push Up
Jumping Jacks
SETS
SUPERSET
Hanging Leg Raise
4
Oblique Crunch
4
Abs
TABATA
Crunch
Cable Woodchopper
8
8
Jim Stoppani’s | SS8: Super Shredded 8
11
SS8 /// Workout
WEEKS 5 & 6
DAY 3-4 CHARTS
EXERCISE
Bent-Over Barbell Row
Reverse-Grip Barbell
Row
DAY 3
SETS
REPS
MUSCLE GROUP
4
4
5-6
21-25
Back
Back
Incline Bench Press
Incline Dumbbell Flye
21-25
5-6
Back
Back
Cable Crossover (Low
Pulley)
Cable Crossover (High
Pulley)
20 sec.
20 sec.
Whole Body
Legs
5-6
21-25
Traps
Traps
20 sec.
20 sec.
Whole Body
Cardio
5-6
21-25
Arms
Arms
3
21-25
Arms
3
5-6
Arms
5-6
21-25
Forearms
Forearms
20 sec.
20 sec.
Whole Body
Cardio
SUPERSET
4
4
TABATA
Kettlebell Snatch
Step Ups
8
8
SUPERSET
Barbell Shrug
Behind-The-Back
Barbell Shrug
4
4
TABATA
Dumbbell Clean
Bench Hop Overs
8
8
SUPERSET
Seated Barbell Curl
Standing Barbell Curl
4
3
SUPERSET
Prone Incline Dumbbell
Curl
Incline Dumbbell Curl
SUPERSET
Barbell Wrist Curl
Barbell Reverse Wrist
Curl
3
3
TABATA
Dead Landmines
Jumping Jacks
8
8
REPS
MUSCLE GROUP
4
4
5-6
21-25
Chest
Chest
4
21-25
Chest
4
5-6
Chest
20 sec.
20 sec.
Chest
Cardio
4
5-6
Shoulders
4
21-25
Shoulders
4
21-25
Shoulders
4
5-6
Shoulders
20 sec.
20 sec.
Whole Body
Whole Body
5-6
21-25
Triceps
Triceps
3
21-25
Triceps
3
5-6
Triceps
20 sec.
20 sec.
Whole Body
Whole Body
TABATA
Push Up
Jumping Jacks
Jim Stoppani’s | SS8: Super Shredded 8
8
8
SUPERSET
Smith-Machine Seated
Behind-The-Neck
Shoulder Press
Smith Machine Upright
Row
SUPERSET
Lying Cable Rear Delt
Raise
Cable Lateral Raise
TABATA
Kettlebell Swing
Smith Machine Hang
Power Clean
8
8
SUPERSET
Lying Triceps Extension
Bench Dip
3
3
SUPERSET
Reverse-Grip Triceps
Pressdown
Triceps Pressdown
TABATA
Dead Landmines
Burpee
12
SETS
SUPERSET
SUPERSET
SUPERSET
Straight-Arm Pulldown
Wide-Grip Lat Pulldowns
EXERCISE
DAY 4
8
8
SS8 /// Workout
WEEKS 5 & 6
DAY 5-6 CHARTS
EXERCISE
Squat
Barbell Lunge
DAY 5
SETS
REPS
MUSCLE GROUP
4
4
5-6
21-25
Legs
Legs
21-25
5-6
Legs
Legs
5-6
21-25
Whole Body
Legs
20 sec.
20 sec.
Legs
Whole Body
20
to
failure
Calves
Calves
20 sec.
20 sec.
Legs
Cardio
8
20
Abs
Abs
20 sec.
20 sec.
Abs
Abs
SUPERSET
SUPERSET
One-Leg Leg Press
Leg Press
4
4
SUPERSET
Deadlift
Romanian Deadlift
4
4
TABATA
Squat
Kettlebell Snatch
8
8
SUPERSET
Seated Calf Raise
One-Leg Standing Calf
Raise (Body Weight)
4
4
TABATA
Dumbbell Lunge
Mountain Climbers
8
8
SUPERSET
Cable Crunch
Oblique Cable Crunch
4
4
TABATA
Reverse Crunch
Barbell Roll Out
8
8
DAY 6
EXERCISE
SETS
REPS
MUSCLE GROUP
4
5-6
Back
4
21-25
Back
21-25
5-6
Back
Back
20 sec.
20 sec.
Whole Body
Legs
4
5-6
Traps
4
21-25
Traps
20 sec.
20 sec.
Whole Body
Cardio
3
5-6
Arms
3
21-25
Arms
21-25
5-6
Arms
Arms
3
5-6
Forearms
3
21-25
Forearms
20 sec.
20 sec.
Whole Body
Cardio
SUPERSET
Wide-Grip Lat
Pulldowns
Reverse-Grip Lat
Pulldown
SUPERSET
Straight-Arm Pulldown
Standing Lat Pulldown
4
4
TABATA
Kettlebell Snatch
Step Ups
8
8
SUPERSET
Smith Machine BehindThe-Back Barbell Shrug
Smith Machine Shrug
TABATA
Dumbbell Clean
Bench Hop Overs
8
8
SUPERSET
Standing Barbell Curl
(EZ-Bar)
Preacher Curl (Also Can
Use EZ-Bar)
SUPERSET
Incline Dumbbell Curl
Alternating Dumbbell
Curl
3
3
SUPERSET
Dumbbell Reverse Wrist
Curl
Dumbbell Wrist Curl
TABATA
Dead Landmines
Jumping Jacks
8
8
Jim Stoppani’s | SS8: Super Shredded 8
13
SS8 /// Workout
WEEKS 7 & 8
DAY 1-2 CHARTS
EXERCISE
Bench Press
Dumbbell Flye
DAY 1
SETS
REPS
MUSCLE GROUP
4
4
3-4
26-30
Chest
Chest
Jump Squat
Leg Extension
26-30
3-4
Chest
Chest
Front Squat
Squat
20 sec.
20 sec.
Chest
Cardio
Lying Leg Curl
Dumbbell Romanian
Deadlift
4
3-4
Shoulders
4
26-30
Shoulders
SUPERSET
EXERCISE
SUPERSET
Incline Dumbbell Flye
Incline Dumbbell Press
4
4
8
8
4
4
8
8
26-30
3-4
Shoulders
Shoulders
20 sec.
20 sec.
Whole Body
Whole Body
3-4
26-30
Triceps
Triceps
26-30
3-4
Triceps
Triceps
20 sec.
20 sec.
Whole Body
Whole Body
Leg Press Calf Raise
One-Leg Standing Calf
Raise (Body Weight)
3
3
3
3
TABATA
Dead Landmines
Burpee
14
8
8
Legs
Legs
26-30
3-4
Legs
Legs
26-30
3-4
Legs
Legs
20 sec.
20 sec.
Legs
Whole Body
25
to
failure
Calves
Calves
20 sec.
20 sec.
Legs
Cardio
to
failure
to
failure
Abs
20 sec.
20 sec.
Abs
Abs
4
4
4
4
8
8
4
4
Dumbbell Lunge
Mountain Climbers
8
8
SUPERSET
SUPERSET
Triceps Pressdown
Overhead Cable Triceps
Extension (High Pulley)
9-10
26-30
TABATA
SUPERSET
Close-Grip Bench Press
Lying Triceps Extension
4
4
SUPERSET
TABATA
Kettlebell Swing
Smith Machine Hang
Power Clean
MUSCLE GROUP
TABATA
Squat
Kettlebell Snatch
SUPERSET
Bent-Over Lateral Raise
Dumbbell Upright Row
REPS
SUPERSET
SUPERSET
Seated Dumbbell
Shoulder Press
Dumbbell Lateral Raise
SETS
SUPERSET
SUPERSET
TABATA
Push Up
Jumping Jacks
DAY 2
Jim Stoppani’s | SS8: Super Shredded 8
Hanging Leg Raise
4
Oblique Crunch
4
Abs
TABATA
Crunch
Cable Woodchopper
8
8
SS8 /// Workout
WEEKS 7 & 8
DAY 3-4 CHARTS
EXERCISE
Bent-Over Barbell Row
Reverse-Grip Barbell
Row
DAY 3
SETS
REPS
MUSCLE GROUP
4
4
3-4
26-30
Back
Back
Incline Bench Press
Incline Dumbbell Flye
26-30
3-4
Back
Back
Cable Crossover (Low
Pulley)
Cable Crossover (High
Pulley)
20 sec.
20 sec.
Whole Body
Legs
3-4
26-30
Traps
Traps
20 sec.
20 sec.
Whole Body
Cardio
3-4
26-30
Arms
Arms
3
26-30
Arms
3
3-4
Arms
3-4
26-30
Forearms
Forearms
20 sec.
20 sec.
Whole Body
Cardio
SUPERSET
4
4
TABATA
Kettlebell Snatch
Step Ups
8
8
SUPERSET
Barbell Shrug
Behind-The-Back
Barbell Shrug
4
4
TABATA
Dumbbell Clean
Bench Hop Overs
8
8
SUPERSET
Seated Barbell Curl
Standing Barbell Curl
4
3
SUPERSET
Prone Incline Dumbbell
Curl
Incline Dumbbell Curl
SUPERSET
Barbell Wrist Curl
Barbell Reverse Wrist
Curl
3
3
TABATA
Dead Landmines
Jumping Jacks
8
8
EXERCISE
SETS
REPS
MUSCLE GROUP
4
4
3-4
26-30
Chest
Chest
4
26-30
Chest
4
3-4
Chest
20 sec.
20 sec.
Chest
Cardio
4
3-4
Shoulders
4
26-30
Shoulders
4
26-30
Shoulders
4
3-4
Shoulders
20 sec.
20 sec.
Whole Body
Whole Body
3-4
26-30
Triceps
Triceps
3
26-30
Triceps
3
3-4
Triceps
20 sec.
20 sec.
Whole Body
Whole Body
SUPERSET
SUPERSET
SUPERSET
Straight-Arm Pulldown
Wide-Grip Lat Pulldowns
DAY 4
TABATA
Push Up
Jumping Jacks
8
8
SUPERSET
Smith-Machine Seated
Behind-The-Neck
Shoulder Press
Smith Machine Upright
Row
SUPERSET
Lying Cable Rear Delt
Raise
Cable Lateral Raise
TABATA
Kettlebell Swing
Smith Machine Hang
Power Clean
8
8
SUPERSET
Lying Triceps Extension
Bench Dip
3
3
SUPERSET
Reverse-Grip Triceps
Pressdown
Triceps Pressdown
TABATA
Dead Landmines
Burpee
8
8
Jim Stoppani’s | SS8: Super Shredded 8
15
SS8 /// Workout
WEEKS 7 & 8
DAY 5-6 CHARTS
EXERCISE
Squat
Barbell Lunge
DAY 5
SETS
REPS
MUSCLE GROUP
4
4
3-4
26-30
Legs
Legs
26-30
3-4
Legs
Legs
3-4
26-30
Whole Body
Legs
20 sec.
20 sec.
Legs
Whole Body
25
to
failure
Calves
Calves
20 sec.
20 sec.
Legs
Cardio
6
25
Abs
Abs
20 sec.
20 sec.
Abs
Abs
SUPERSET
SUPERSET
One-Leg Leg Press
Leg Press
4
4
SUPERSET
Deadlift
Romanian Deadlift
4
4
TABATA
Squat
Kettlebell Snatch
8
8
SUPERSET
Seated Calf Raise
One-Leg Standing Calf
Raise (Body Weight)
4
4
TABATA
Dumbbell Lunge
Mountain Climbers
8
8
SUPERSET
Cable Crunch
Oblique Crunch
4
4
TABATA
Reverse Crunch
Barbell Roll Out
8
8
EXERCISE
Wide-Grip Lat
Pulldowns
Reverse-Grip Lat
Pulldown
DAY 6
SETS
REPS
MUSCLE GROUP
4
3-4
Back
4
26-30
Back
26-30
3-4
Back
Back
20 sec.
20 sec.
Whole Body
Legs
4
3-4
Traps
4
26-30
Traps
20 sec.
20 sec.
Whole Body
Cardio
3
3-4
Arms
3
26-30
Arms
26-30
3-4
Arms
Arms
3
3-4
Forearms
3
26-30
Forearms
20 sec.
20 sec.
Whole Body
Cardio
SUPERSET
SUPERSET
Straight-Arm Pulldown
Standing Lat Pulldown
4
4
TABATA
Kettlebell Snatch
Step Ups
8
8
SUPERSET
Smith Machine BehindThe-Back Barbell Shrug
Smith Machine Shrug
TABATA
Dumbbell Clean
Bench Hop Overs
8
8
SUPERSET
Standing Barbell Curl
(EZ-Bar)
Preacher Curl (Also Can
Use EZ-Bar)
SUPERSET
Incline Dumbbell Curl
Alternating Dumbbell
Curl
3
3
SUPERSET
Dumbbell Reverse Wrist
Curl
Dumbbell Wrist Curl
TABATA
Dead Landmines
Jumping Jacks
16
Jim Stoppani’s | SS8: Super Shredded 8
8
8
DIET
The Super Shredded 8 (SS8) diet is composed of
seven different phases. What phase you start off
with and what phase you end with in the eight weeks
depends on what your current diet is and how well
you lose body fat.
This is important to keep in mind: The SS8 diet phases don’t
necessarily correspond with the training weeks. You’ll start the
training program with week 1, of course, but you might not start the
diet in Phase 1. And when you’re in the final weeks of the program
(weeks 7 and 8), you may not be in the final phase (phase 7) of
the diet. Hopefully this isn’t too confusing for you, but it will make
sense as you read through the descriptions of each phase.
In a nutshell, you won’t move onto the next phase of the diet until
you’ve hit a fat-burning plateau on your current phase. So it’s quite
possible that you’ll finish the eighth and final week of the program
and still be in, say, phase 4 or 5 of the diet – provided that phase is
still producing fat loss results. Just keep in mind that in the SS8
program, “weeks” and “phases” are two different things – “weeks”
refers to the training, “phases” refers to the diet. This explains why
there’s 8 weeks of the training program but only 7 phases of the
diet. I designed it this way for the simple fact that there’s no reason
to cut carbs (which is what most phases do) if your current carb
intake level is continuing to produce good fat loss results.
SS8 Diet Phase 1
If you are coming off of a mass gain phase, such as the diet in my
Shortcut To Size/Micro Muscle program or my Six Weeks To Sick
Arms program, you will want to start at Phase 1 of the SS8 diet.
This is also a great diet to follow if your main goal is not fat loss
but maximizing muscle mass and strength gains. Yes, you can use
Super Shredded 8 to gain size and strength by focusing on using
a mass-gaining diet. For those of you who are already eating a
lower carb diet, see Phase 3 or 5 of the SS8 diet for a better entry
point for you. In Phase 1 you will consume about 16-17 calories
per pound of body weight, 1.5 grams of protein per pound of body
weight, 1.5 grams of carbs per pound of body weight, and 0.5
grams of fat per pound of body weight. I’ve broken up the sample
meal plans based on when you workout.
The sample diets are just one sample day. This does not mean
that you should eat these exact foods every day. Refer to the Food
Alternatives List and Food/Nutrient Database links below for good
food replacements to keep your diet from getting boring.
Food Alternatives List
Food/Nutrient Database
And also check out the wide variety of recipes I have in my
Nutrition section on JimStoppani.com.
Jim Stoppani’s | SS8: Super Shredded 8
17
SS8 /// Nutrition
Sample phase 1 meal plan for those who train
in the morning
Pre-Workout Meal (Take15-30 min. before workout)
• 1 scoop Pro JYM
• 1 scoop Pre JYM
Breakfast (30-60 minutes after post-workout meal)
• 1 scoop Pro JYM
• 3 whole eggs
• 2 slices low-fat cheese
• 1 cup cooked oatmeal
• 1 Tbsp honey
• 1/4 cup raisins
(Product Contains ALL of the following ingredients at specific
• 2 servings of Omega JYM fish oil
doses)
• 2-3g CLA
• 6g BCAAs (at a 2:1:1 ratio of leucine:isoleucine:valine)
• 2000-6000 IU Vitamin D
• 2g creatine HCl
• 2g beta-alanine
• 1.5g betaine
Late Morning Fat-Burning Supplements
• 1g Taurine
• 1 serving SS8
• 600mg NAC (N-Acetyl L-Cysteine)
(Product Contains ALL of the following ingredients at specific doses)
• 150mg Alpha-Glyceryl Phosphoryl Choline (Alpha GPC)
• 6g Citrulline malate
• 500mg beet extract
• 1.5g L-Tyrosine
• 300mg Caffeine
• 50mcg Huperzine A
• 5mg Bioperine
Post-Workout Meal (Take immediately after workout)
• 300mg Caffeine
• 555mg Green Tea Extract (45% EGCG)
• 1,500mg Acetyl-L-Carnitine
• 400mcg Chromium Picolinate
• 50mg Cayenne Pepper Extract
• 40mg Grains of Paradise Seed Extract
• 4.5mg Yohimbine
• 500mcg Rauwolscine
• 500mg L-Tyrosine
• 1-2 scoops Pro JYM
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
(Products – Post JYM Active Matrix + Post JYM Carbs – contain
all of the below recommended ingredients at the specific doses)
• 30g dextrose
• 6g BCAAs (at a 3:1:1 ratio of leucine:isoleucine:valine)
Lunch
• 1 can (5-6 oz.) tuna
• 2 slices whole-wheat bread
• 1 Tbsp light mayonnaise
• 1 serving Vita JYM
• 3g glutamine
• 2g creatine HCl
• 2g beta-alanine
• 2g L-carnitine L-tartrate
• 1.5g betaine
• 1g taurine
• 5mg BioPerine
18
Jim Stoppani’s | SS8: Super Shredded 8
Mid-Day Fat-Burning Supplements
• 1 serving SS8
SS8 /// Nutrition
Mid-Day Snack
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 cup reduced fat Greek yogurt
• 1 scoop Pro JYM
• 1 Tbsp honey
• 3 whole eggs
• 1/2 oz walnuts (7 halves) crushed
• 2 slices low-fat cheese
• 1 medium apple
• 1 cup cooked oatmeal
• 1 Tbsp honey
Dinner
• 1/4 cup raisins
• 4 capsules Omega JYM fish oil
• 8 oz. Top Sirloin steak
• 2-3g CLA
• 1/2 cup cooked brown rice
• 2000-6000 IU Vitamin D
• 1/2 cup black beans
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving ZMA JYM (females take 2/3 serving)
Postworkout Meal (Take immediately after workout)
• 1-2 scoops Pro JYM
Bedtime Snack (Have immediately before bed)
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
• 1 cup low-fat cottage cheese
• 1 cup sliced pineapple
• 1 oz mixed nuts
• 2-3g CLA
Lunch (Eat 30-60 min after postworkout meal)
• 1 can (5-6 oz.) tuna
• 2 slices whole-wheat bread
Totals
3000 calories, 280 g protein, 280 g carbs, 90 g fat
• 1 Tbsp light mayonnaise
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Sample phase 1 meal plan for those who train
during their lunch break
Mid-Day Snack
Wake Up Supplements (Take immediately upon waking)
• 1 cup reduced fat Greek yogurt
• 1 serving SS8
• 1/2 oz walnuts (7 halves) crushed
• 1 Tbsp honey
• 1 medium apple
Jim Stoppani’s | SS8: Super Shredded 8
19
SS8 /// Nutrition
Dinner
• 8 oz. Top Sirloin steak
• 1/2 cup cooked brown rice
• 1/2 cup black beans
• 2 cups mixed green salad
• 1/4 cup raisins
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
• 2 Tbsp salad dressing (olive oil and vinegar based)
Lunch (Eat 30-60 min after postworkout meal)
• 2-3g CLA
• 1 can (5-6 oz.) tuna
• 2 slices whole-wheat bread
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 Tbsp light mayonnaise
• 1 serving Vita JYM
• 1 serving ZMA JYM (females take 2/3 serving)
Bedtime Snack (Have immediately before bed)
Mid-Day Fat-Burning Supplements
• 1 serving SS8
• 1 cup low-fat cottage cheese
• 1 cup sliced pineapple
• 1 oz mixed nuts
Mid-Day Snack
• 2-3g CLA
• 1 cup reduced fat Greek yogurt
• 1 Tbsp honey
Totals
• 1/2 oz walnuts (7 halves) crushed
• 1 medium apple
3000 calories, 280 g protein, 280 g carbs, 90 g fat
Preworkout Meal (Take 15-30 min. before workout)
Sample phase 1 meal plan for those who train
after work or school and before dinner
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Postworkout Meal (Take immediately after workout)
• 1-2 scoops Pro JYM
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
• 3 whole eggs
• 2 slices low-fat cheese
• 1 cup cooked oatmeal
• 1 Tbsp honey
20
Jim Stoppani’s | SS8: Super Shredded 8
Dinner (Eat 30-60 min. after postworkout meal)
• 8 oz. Top Sirloin steak
• 1/2 cup cooked brown rice
• 1/2 cup black beans
SS8 /// Nutrition
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Lunch
• 1 can (5-6 oz.) tuna
• 2 slices whole-wheat bread
• 1 Tbsp light mayonnaise
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving Vita JYM
• 1 serving ZMA JYM (females take 2/3 serving)
Mid-Day Fat-Burning Supplements
Bedtime Snack (Have immediately before bed)
• 1 cup lowfat cottage cheese
• 1 serving SS8
• 1 cup sliced pineapple
Mid-Day Snack
• 1 oz mixed nuts
• 1 cup reduced fat Greek yogurt
• 2-3g CLA
• 1 Tbsp honey
• 1/2 oz walnuts (7 halves) crushed
Totals
3000 calories, 280 g protein, 280 g carbs, 90 g fat
• 1 medium apple
Dinner (Eat 30-60 min. after postworkout meal)
• 8 oz. Top Sirloin steak
• 1/2 cup cooked brown rice
Sample phase 1 meal plan for those who train
at night after dinner
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
Breakfast (Eat about 20-30 min. after morning supplements)
• 1/2 cup black beans
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3 g CLA
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
(*If you are caffeine sensitive, consider taking 1 packet of Post JYM
active matrix for preworkout)
• 3 whole eggs
• 1 scoop Pro JYM
• 2 slices low-fat cheese
• 1 cup cooked oatmeal
• 1 Tbsp honey
• 1/4 cup raisins
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
Postworkout Meal (Take immediately after workout)
• 1-2 scoops Pro JYM
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
Jim Stoppani’s | SS8: Super Shredded 8
21
SS8 /// Nutrition
Bedtime Snack (Eat 30-60 min. after postworkout meal)
• 1 cup low-fat cottage cheese
• 1 cup sliced pineapple
Sample phase 2 meal plan for those who train
in the morning
• 1 oz mixed nuts
Preworkout Meal (Take 15-30 min. before workout)
• 2-3g CLA
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving ZMA JYM (females take 2/3 serving)
Postworkout Meal (Take immediately after workout)
• 1-2 scoops Pro JYM
Totals
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
3000 calories, 280 g protein, 280 g carbs, 90 g fat
Breakfast (30-60 minutes after post-workout meal)
• 1 scoop Pro JYM
• 3 whole eggs
• 2 slices low-fat cheese
• 1 cup cooked oatmeal
• 1 Tbsp honey
SS8 Diet Phase 2
• 1/4 cup raisins
In Phase 2 you will reduce carbs by about 0.25 grams per pound
of body weight to lower total carb intake and calorie intake to keep
losing body fat while building muscle and strength. This brings
carbs down to about 1.25 g per pound of body weight and calories
down to about 15 per pound of body weight. Protein intake stays
steady at 1.5 grams per pound, as does fat at 0.5 grams per pound.
• 2000-6000 IU Vitamin D
When do you start phase 2? As soon as you feel that your fat loss
has hit a plateau. Again, I’ve broken up the sample meal plans
based on when you workout. To drop carbs to 1.25 g per pound you
will drop carbs from a couple of meals. What meals the carbs are
removed from depends on when you train.
The foods used in the sample diet for Phase 2 are similar to the
ones used in Phase 1. This does not mean that these are the only
foods that you should eat. I did this to make it easier for you to see
where I removed the carbs from the diet. Again, refer to the Food
Alternatives List and Food/Nutrient Database links included in the
Phase 1 introduction.
22
Jim Stoppani’s | SS8: Super Shredded 8
• 4 capsules Omega JYM fish oil
• 2-3g CLA
Late Morning Fat-Burning Supplements
• 1 serving SS8
Lunch
• 1 can (5-6 oz.) tuna
• 2 slices whole-wheat bread
• 1 Tbsp light mayonnaise
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
• 1 serving SS8
SS8 /// Nutrition
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1 Tbsp honey
• 1/2 oz walnuts (7 halves) crushed
• 1 medium apple
• 3 whole eggs
• 2 slices low-fat cheese
• 1 cup cooked oatmeal
• 1 Tbsp honey
• 1/4 cup raisins
• 4 capsules Omega JYM fish oil
• 2-3g CLA
Dinner
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving ZMA JYM (females take 2/3 serving)
• 2000-6000 IU Vitamin D
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Postworkout Meal (Take immediately after workout)
• 1-2 scoops Pro JYM
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
Bedtime Snack (Have immediately before bed)
• 1 cup low-fat cottage cheese
• 1 oz mixed nuts
• 2-3g CLA
Lunch (Eat 30-60 min after postworkout meal)
• 1 can (5-6 oz.) tuna
• 2 slices whole-wheat bread
• 1 Tbsp light mayonnaise
Totals
2750 calories, 275 g protein, 220 g carbs, 90 g fat
Sample phase 2 meal plan for those who train
during their lunch break
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1 Tbsp honey
• 1/2 oz walnuts (7 halves) crushed
• 1 medium apple
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
Jim Stoppani’s | SS8: Super Shredded 8
23
SS8 /// Nutrition
Dinner
Lunch
• 8 oz. Top Sirloin steak
• 1 can (5-6 oz.) tuna
• 2 cups mixed green salad
• 2 slices whole-wheat bread
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 1 Tbsp light mayonnaise
• 2-3g CLA
• 1 serving Vita JYM
Before Bed Supplements (Take 1 hour before bedtime snack)
Mid-Day Fat-Burning Supplements
• 1 serving ZMA JYM (females take 2/3 serving)
• 1 serving SS8
Bedtime Snack (Have immediately before bed)
Mid-Day Snack
• 1 cup low-fat cottage cheese
• 1 cup reduced fat Greek yogurt
• 1 oz mixed nuts
• 1 Tbsp honey
• 2-3g CLA
• 1/2 oz walnuts (7 halves) crushed
• 1 medium apple
Totals
2750 calories, 275 g protein, 220 g carbs, 90 g fat
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Sample phase 2 meal plan for those who train
after work or school and before dinner
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
Breakfast (Eat about 20-30 min. after morning supplements)
Postworkout Meal (Take immediately after workout)
• 1-2 scoops Pro JYM
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
Dinner (Eat 30-60 min. after postworkout meal)
• 1 scoop Pro JYM
• 8 oz. Top Sirloin steak
• 3 whole eggs
• 1/2 cup cooked brown rice
• 2 slices low-fat cheese
• 1/2 cup black beans
• 1 cup cooked oatmeal
• 2-3g CLA
• 1 Tbsp honey
• 1/4 cup raisins
• 4 capsules Omega JYM fish oil
Before Bed Supplements (Take 1 hour before bedtime snack)
• 2-3g CLA
• 1 serving ZMA JYM (females take 2/3 serving)
• 2000-6000 IU Vitamin D
24
Jim Stoppani’s | SS8: Super Shredded 8
SS8 /// Nutrition
Bedtime Snack (Have immediately before bed)
Mid-Day Snack
• 1 cup low-fat cottage cheese
• 1 cup Reduced fat Greek yogurt
• 1 cup sliced pineapple
• 1 Tbsp honey
• 1 oz mixed nuts
• 1/2 oz walnuts (7 halves) crushed
• 2-3g CLA
• 1 medium apple
Totals
2750 calories, 275 g protein, 220 g carbs, 85 g fat
Dinner (eat 30-60 min. after postworkout meal)
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
Sample phase 2 meal plan for those who train
at night after dinner
• 2 Tbsp salad dressing (olive oil and vinegar based)
Wake Up Supplements (Take immediately upon waking)
Preworkout Meal (Take 15-30 min. before workout)
• 1 serving SS8
• 2-3g CLA
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
• 3 whole eggs
• 2 slices low-fat cheese
• 1 cup cooked oatmeal
• 1 Tbsp honey
Postworkout Meal (Take immediately after workout)
• 1-2 scoops Pro JYM
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
• 1/4 cup raisins
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
Bedtime Snack (Eat 30-60 min. after postworkout meal)
• 1 cup lowfat cottage cheese
• 1 cup sliced pineapple
Lunch
• 1 oz mixed nuts
• 2-3g CLA
• 1 can (5-6 oz.) tuna
• 2 slices whole-wheat bread
• 1 Tbsp light mayonnaise
Before Bed Supplements (Take 15-30 min. before bed)
• 1 serving Vita JYM
• 1 serving ZMA JYM (females take 2/3 serving)
Mid-Day Fat-Burning Supplements
Totals
• 1 serving SS8
2750 calories, 275 g protein, 220 g carbs, 90 g fat
Jim Stoppani’s | SS8: Super Shredded 8
25
SS8 /// Nutrition
SS8 Diet Phase 3
In Phase 3, carbs are reduced again by about 0.25 grams per
pound of body weight to lower total carb intake and calorie intake
to continue losing body fat while building muscle and strength.
This brings carbs down to about 1 g per pound of body weight
and calories down to about 14 per pound of body weight. Protein
intake stays steady at 1.5 grams per pound, as does fat at 0.5
grams per pound.
• 1 scoop Post JYM Fast Carbs/Dextrose
• 2 scoops Pro JYM
Breakfast (30-60 minutes after post-workout meal)
• 1 scoop Pro JYM
• 3 whole eggs
• 2 slices low-fat cheese
• 1 cup cooked oatmeal
Phase 3 is a good place to start the SS8 diet for those who already
watch their carb intake to a certain degree. Even if you’re not sure
how many grams of carbs you currently eat per day, Phase 3 is
a safe place to start because you are still eating some carbs, but
you still have room to continue dropping carbs should your fat
loss plateau. That is the real key to dieting, not starting off with
carbs too low or you will have little wiggle room to chop carbs and
calories more when you hit a fat loss plateau.
When do you start phase 3? Again, it’s as soon as you feel that
your fat loss has hit a plateau. I’ve broken up the sample meal
plans based on when you workout. To drop carbs to 1 g per pound
you will drop carbs from a couple of meals. What meals the carbs
are removed from depends on when you train.
The foods used in the sample diet for Phase 3 are similar to the
ones used in Phases 1 and 2. Again, this does not mean that these
are the only foods that you should eat. I did this to make it easier
for you to see where I removed the carbs from the diet. Refer to the
Food Alternatives List and Food/Nutrient Database links included
in the Phase 1 introduction.
• 1 Tbsp honey
• 1/4 cup raisins
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
Late Morning Fat-Burning Supplements
• 1 serving SS8
Lunch
• 1 can (5-6 oz.) tuna
• 2 slices whole-wheat bread
• 1 Tbsp light mayonnaise
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
Sample phase 3 meal plan for those who train
in the morning
Preworkout Meal (Take 15-30 min. before workout)
• 1 serving SS8
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1 scoop Pre JYM
• 1 tsp honey
• 1 scoop Pro JYM
• 1/2 oz walnuts (7 halves) crushed
Postworkout Meal (Take immediately after workout)
• 1 scoop Post JYM Matrix
26
Jim Stoppani’s | SS8: Super Shredded 8
Dinner
• 8 oz. Top Sirloin steak
SS8 /// Nutrition
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil n vinegar based)
• 2-3g CLA
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving ZMA JYM (females take 2/3 serving)
Postworkout Meal (Take immediately after workout)
• 1 scoop Post JYM Matrix
Bedtime Snack (Have immediately before bed)
• 1 scoop Post JYM Fast Carbs/Dextrose
• 2 scoops Pro JYM
• 1 cup lowfat cottage cheese
• 1 oz mixed nuts
• 2-3g CLA
Lunch (Eat 30-60 min after postworkout meal)
• 1 can (5-6 oz.) tuna
Totals
2600 calories, 275 g protein, 180 g carbs, 90 g fat
• 2 slices whole-wheat bread
• 1 Tbsp light mayonnaise
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
Sample phase 3 meal plan for those who train
during their lunch break
• 1 serving SS8
Mid-Day Snack
Wake Up Supplements (take immediately upon waking)
• 1 cup reduced fat Greek yogurt
• 1 serving SS8
• 1 tsp honey
• 1/2 oz walnuts (7 halves) crushed
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
Dinner
• 3 whole eggs
• 8 oz. Top Sirloin steak
• 2 slices low-fat cheese
• 2 cups mixed green salad
• 1 cup cooked oatmeal
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 1 Tbsp honey
• 2-3g CLA
• 1/4 cup raisins
• 4 capsules Omega JYM fish oil
• 2-3g CLA
Before Bed Supplements (Take 1 hour before bedtime snack)
• 2000-6000 IU Vitamin D
• 1 serving ZMA JYM (females take 2/3 serving)
Jim Stoppani’s | SS8: Super Shredded 8
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SS8 /// Nutrition
Bedtime Snack (Have immediately before bed)
Mid-Day Snack
• 1 cup low-fat cottage cheese
• 1 cup reduced fat Greek yogurt
• 1 oz mixed nuts
• 1 tsp honey
• 2-3g CLA
• 1/2 oz walnuts (7 halves) crushed
• 1 medium apple
Totals
2600 calories, 275 g protein, 180 g carbs, 90 g fat
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Sample phase 3 meal plan for those who train
after work or school and before dinner
Wake Up Supplements Take immediately upon waking)
• 1 serving SS8
Breakfast (Eat about 20-30 min. after morning supplements)
Postworkout Meal (Take immediately after workout)
• 2 scoops Pro JYM
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
Dinner (Eat 30-60 min. after postworkout meal)
• 1 scoop Pro JYM
• 8 oz. Top Sirloin steak
• 3 whole eggs
• 1/2 cup cooked brown rice
• 2 slices low-fat cheese
• 2-3g CLA
• 1 cup cooked oatmeal
• 1 Tbsp honey
• 1/4 cup raisins
Before Bed Supplements (Take 1 hour before bedtime snack)
• 4 capsules Omega JYM fish oil
• 1 serving ZMA JYM (females take 2/3 serving)
• 2-3g CLA
• 2000-6000 IU Vitamin D
Bedtime Snack (Have immediately before bed)
Lunch
• 1 cup low-fat cottage cheese
• 1 can (5-6 oz.) tuna
• 2-3g CLA
• 1 oz mixed nuts
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
Totals
2750 calories, 275 g protein, 180 g carbs, 85 g fat
Mid-Day Fat-Burning Supplements
• 1 serving SS8
28
Jim Stoppani’s | SS8: Super Shredded 8
SS8 /// Nutrition
Sample phase 3 meal plan for those who train
at night after dinner
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
• 3 whole eggs
Dinner (eat 30-60 min. after postworkout meal)
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
• 2 slices low-fat cheese
• 1 cup cooked oatmeal
• 1 Tbsp honey
Postworkout Meal (Take immediately after workout)
• 1/4 cup raisins
• 2 scoops Pro JYM
• 4 capsules Omega JYM fish oil
• 1 scoop Post JYM Matrix
• 2-3g CLA
• 1 scoop Post JYM Fast Carbs/Dextrose
• 2000-6000 IU Vitamin D
Bedtime Snack (eat 30-60 min. after postworkout meal)
Lunch
• 1 cup low-fat cottage cheese
• 1 can (5-6 oz.) tuna
• 1 cup sliced pineapple
• 2 cups mixed green salad
• 1 oz mixed nuts
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
Before Bed Supplements (Take 15-30 min. before bed)
• 1 serving ZMA JYM (females take 2/3 serving)
• 1 serving SS8
Mid-Day Snack
Totals
2600 calories, 275 g protein, 180 g carbs, 90 g fat
• 1 cup reduced fat Greek yogurt
• 1 tsp honey
• 1/2 oz walnuts (7 halves) crushed
• 1 medium apple
Jim Stoppani’s | SS8: Super Shredded 8
29
SS8 /// Nutrition
SS8 Diet Phase 4
• 2 slices low-fat cheese
• 1 cup cooked oatmeal
In Phase 4, carbs are reduced again by about 0.25 grams per
pound of body weight to lower total carb intake and calorie intake
to continue losing body fat while building muscle and strength.
This brings carbs down to about 0.75 g per pound of body weight
and calories down to about 13 per pound of body weight. Protein
intake stays steady at 1.5 grams per pound, as does fat at 0.5 grams
per pound.
• 1 Tbsp honey
When do you start phase 4? As with all the previous phases, it’s as
soon as you feel that your fat loss has hit a plateau. I’ve broken up
the sample meal plans based on when you workout. To drop carbs
to 0.75 g per pound of body weight you will drop carbs from a
couple of meals. What meals the carbs are removed from depends
on when you train.
• 1 serving SS8
The foods used in the sample diet for Phase 4 are similar to the
ones used in Phases 1, 2 and 3. Again, this does not mean that
these are the only foods that you should eat. I did this to make it
easier for you to see where I removed the carbs from the diet. Refer
to the Food Alternatives List and Food/Nutrient Database links
included in the Phase 1 introduction.
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
Late Morning Fat-Burning Supplements
Lunch
• 1 can (5-6 oz.) tuna
• 2 cups mixed green salad
• 1 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Sample phase 4 meal plan for those who train
in the morning
Mid-Day Snack
Preworkout Meal (Take 15-30 min. before workout)
• 1 cup reduced fat Greek yogurt
• 1 scoop Pre JYM
• 1/2 oz walnuts (7 halves) crushed
• 1 tsp honey
• 1 scoop Pro JYM
Postworkout Meal (Take immediately after workout)
Dinner
• 8 oz. Top Sirloin steak
• 1 scoop Post JYM Matrix
• 2 cups mixed green salad
• 1 scoop Post JYM Fast Carbs/Dextrose
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2 scoops Pro JYM
• 2-3g CLA
Breakfast (30-60 minutes after post-workout meal)
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 scoop Pro JYM
• 1 serving ZMA JYM (females take 2/3 serving)
• 3 whole eggs
30
Jim Stoppani’s | SS8: Super Shredded 8
SS8 /// Nutrition
Bedtime Snack (Have immediately before bed)
Lunch (Eat 30-60 min after postworkout meal)
• 1 cup low-fat cottage cheese
• 1 can (5-6 oz.) tuna
• 1 oz mixed nuts
• 2 slices whole-wheat bread
• 2-3g CLA
• 1 Tbsp light mayonnaise
• 1 serving Vita JYM
Totals
2450 calories, 270 g protein, 135 g carbs, 90 g fat
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Sample phase 4 meal plan for those who train
during their lunch break
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
Breakfast (Eat about 20-30 min. after morning supplements)
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1 tsp honey
• 1/2 oz walnuts (7 halves) crushed
Dinner
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 1 scoop Pro JYM
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 3 whole eggs
• 2-3g CLA
• 2 slices low-fat cheese
• 1 cup cooked oatmeal
• 4 capsules Omega JYM fish oil
Before Bed Supplements (Take 1 hour before bedtime snack)
• 2-3g CLA
• 1 serving ZMA JYM (females take 2/3 serving)
• 2000-6000 IU Vitamin D
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Postworkout Meal (Take immediately after workout)
• 1 scoop Post JYM Matrix
Bedtime Snack (Have immediately before bed)
• 1 cup low-fat cottage cheese
• 1 oz mixed nuts
• 2-3g CLA
Totals
2400 calories, 275 g protein, 135 g carbs, 85 g fat
• 1 scoop Post JYM Fast Carbs/Dextrose
• 2 scoops Pro JYM
Jim Stoppani’s | SS8: Super Shredded 8
31
SS8 /// Nutrition
Sample phase 4 meal plan for those who train
after work or school and before dinner
Wake Up Supplements (Take immediately upon waking)
Postworkout Meal (Take immediately after workout)
• 2 scoops Pro JYM
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
• 1 serving SS8
Dinner (Eat 30-60 min. after postworkout meal)
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
• 3 whole eggs
• 8 oz. Top Sirloin steak
• 1/2 cup cooked brown rice
• 2-3g CLA
• 2 slices low-fat cheese
• 1 cup cooked oatmeal
• 4 capsules Omega JYM fish oil
• 2-3g CLA
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving ZMA JYM (females take 2/3 serving)
• 2000-6000 IU Vitamin D
Bedtime Snack (Have immediately before bed)
Lunch
• 1 cup low-fat cottage cheese
• 1 can (5-6 oz.) tuna
• 1 oz mixed nuts
• 2 cups mixed green salad
• 2-3g CLA
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
Totals
2400 calories, 270 g protein, 135 g carbs, 85 g fat
• 1 serving SS8
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1 tsp honey
Sample phase 4 meal plan for those who train
at night after dinner
• 1/2 oz walnuts (7 halves) crushed
Wake Up Supplements (Take immediately upon waking)
• 1 medium apple
• 1 serving SS8
Preworkout Meal (Take 15-30 min. before workout)
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
• 1 scoop Pro JYM
• 3 whole eggs
32
Jim Stoppani’s | SS8: Super Shredded 8
SS8 /// Nutrition
• 2 slices low-fat cheese
• 1 scoop Post JYM Matrix
• 1 cup cooked oatmeal
• 1 scoop Post JYM Fast Carbs/Dextrose
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
Bedtime Snack (Eat 30-60 min. after postworkout meal)
• 1 cup lowfat cottage cheese
Lunch
• 1 cup sliced pineapple
• 1 can (5-6 oz.) tuna
• 2-3g CLA
• 1 oz mixed nuts
• 2 cups mixed green salad
• 1 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
Before Bed Supplements (Take 15-30 min. before bed)
• 1 dose ZMA JYM (females take 2/3 dose)
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Totals
2400 calories, 270 g protein, 135 g carbs, 90 g fat
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1 tsp honey
• 1/2 oz walnuts (7 halves) crushed
• 1 medium apple
Dinner (Eat 30-60 min. after postworkout meal)
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Postworkout Meal (Take immediately after workout)
• 2 scoops Pro JYM
S8 Diet Phase 5
In Phase 5, carbs are reduced again by about 0.25 grams per
pound of body weight to lower total carb intake and calorie intake
to continue losing body fat. This brings carbs down to about 0.5 g
per pound of body weight and calories down to about 12 per pound
of body weight. Protein intake stays steady at 1.5 grams per pound,
as does fat at 0.5 grams per pound.
When do you start phase 5? As with all the previous phases, it’s as
soon as you feel that your fat loss has hit a plateau. I’ve broken up
the sample meal plans based on when you workout. To drop carbs
to 0.5 g per pound of body weight you will drop carbs from certain
meals. What meals the carbs are removed from depends on when
you train.
Phase 5 of the SS8 diet is a good entry point for those finishing my
other get lean programs, such as 1-2-3 Lean and HIIT 100’s. With
these programs the final phases of the diet have carb intake set at
right around 0.5 grams per pound of body weight. The last thing
you want to do to keep losing body fat is to just jump back up to 1.5
Jim Stoppani’s | SS8: Super Shredded 8
33
SS8 /// Nutrition
grams of carbs per pound as in Phase 1 of the SS8 diet, or even to
1 gram of carbs per pound as in Phase 3. You’ll need to stick down
here in the very low carb range of 0.5 grams to keep losing body
fat. And you may even need to go a bit lower in carbs if you hit a
plateau with fat loss during SS8. That’s why I included a Phase 6
and 7 of the diet.
The foods used in the sample diet for Phase 5 are similar to the
ones used in Phases 1, 2, 3, and 4. Again, this does not mean that
these are the only foods that you should eat. I did this to make it
easier for you to see where I removed the carbs from the diet. Refer
to the Food Alternatives List and Food/Nutrient Database links
included in the Phase 1 introduction.
• 1 can (5-6 oz.) tuna
• 2 cups mixed green salad
• 1 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1 tsp honey
Sample phase 5 meal plan for those who train
in the morning
Preworkout Meal (Take 15-30 min. before workout)
• 1/2 oz walnuts (7 halves) crushed
Dinner
• 8 oz. Top Sirloin steak
• 1 scoop Pre JYM
• 2 cups mixed green salad
• 1 scoop Pro JYM
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Postworkout Meal (Take immediately after workout)
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving ZMA JYM (females take 2/3 serving)
• 2 scoops Pro JYM
Bedtime Snack (Have immediately before bed)
Breakfast (30-60 minutes after post-workout meal)
• 1 cup low-fat cottage cheese
• 1 scoop Pro JYM
• 1 oz mixed nuts
• 3 whole eggs
• 2-3g CLA
• 2 slices low-fat cheese
• 4 capsules Omega JYM fish oil
• 2-3g CLA
Totals
• 2000-6000 IU Vitamin D
2250 calories, 270 g protein, 90 g carbs, 90 g fat
Late Morning Fat-Burning Supplements
• 1 serving SS8
Lunch
34
Jim Stoppani’s | SS8: Super Shredded 8
SS8 /// Nutrition
Sample phase 5 meal plan for those who train
during their lunch break
Wake Up Supplements (Take immediately upon waking)
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1 tsp honey
• 1/2 oz walnuts (7 halves) crushed
• 1 serving SS8
Dinner
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
• 3 whole eggs
• 2 slices low-fat cheese
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving ZMA JYM (females take 2/3 serving)
Preworkout Meal (Take 15-30 min. before workout)
Bedtime Snack (Have immediately before bed)
• 1 scoop Pre JYM
• 1 cup low-fat cottage cheese
• 1 scoop Pro JYM
• 1 oz mixed nuts
• 2-3g CLA
Postworkout Meal (Take immediately after workout)
• 1 scoop Post JYM Matrix
Totals
• 1 scoop Post JYM Fast Carbs/Dextrose
2250 calories, 270 g protein, 90 g carbs, 90 g fat
• 2 scoops Pro JYM
Lunch (Eat 30-60 min after postworkout meal)
• 1 can (5-6 oz.) tuna
• 1 Tbsp light mayonnaise
• 1 serving Vita JYM
Sample phase 5 meal plan for those who train
after work or school and before dinner
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
• 3 whole eggs
Jim Stoppani’s | SS8: Super Shredded 8
35
SS8 /// Nutrition
• 2 slices low-fat cheese
• 4 capsules Omega JYM fish oil
• 2-3g CLA
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving ZMA JYM (females take 2/3 serving)
• 2000-6000 IU Vitamin D
Lunch
• 1 can (5-6 oz.) tuna
• 2 cups mixed green salad
Bedtime Snack (Have immediately before bed)
• 1 cup low-fat cottage cheese
• 1 oz mixed nuts
• 2-3g CLA
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
Totals
2250 calories, 270 g protein, 90 g carbs, 90 g fat
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1 tsp honey
• 1/2 oz walnuts (7 halves) crushed
• 1 medium apple
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Sample phase 5 meal plan for those who train
at night after dinner
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
• 3 whole eggs
• 2 slices low-fat cheese
• 4 capsules Omega JYM fish oil
Postworkout Meal (Take immediately after workout)
• 2 scoops Pro JYM
• 2-3g CLA
• 2000-6000 IU Vitamin D
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
Lunch
• 1 can (5-6 oz.) tuna
Dinner (Eat 30-60 min. after postworkout meal)
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 1 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
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Jim Stoppani’s | SS8: Super Shredded 8
• 2 cups mixed green salad
• 1 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
SS8 /// Nutrition
Mid-Day Fat-Burning Supplements
Totals
• 1 serving SS8
2250 calories, 270 g protein, 90 g carbs, 90 g fat
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1 tsp honey
• 1/2 oz walnuts (7 halves) crushed
• 1 medium apple
Dinner (Eat 30-60 min. after postworkout meal)
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Postworkout Meal (Take immediately after workout)
• 2 scoops Pro JYM
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
SS8 Diet Phase 6
In Phase 6, carbs are reduced again by about 0.25 grams per
pound of body weight to lower total carb intake and calorie intake
to continue losing body fat. This brings carbs down to about 0.25 g
per pound of body weight and calories down to about 11 per pound
of body weight. Protein intake stays steady at 1.5 grams per pound,
as does fat at 0.5 grams per pound.
When do you start phase 6? As with all the previous phases, it’s
as soon as you feel that your fat loss has hit a plateau. I’ve broken
up the sample meal plans based on when you workout. To drop
carbs to 0.25 g per pound of body weight you will have to drop
carbs from your postworkout meals. In this stage of the diet the
postworkout meal is basically the last place where carbs still exist.
Don’t worry, as long as you take your postworkout protein shake
and BCAAs, you will still get a good insulin spike and muscle
protein synthesis will not be compromised. Muscle growth won’t be
compromised either. Of course, muscle growth won’t be maximized
either, but the point here is to maximize fat loss and the concern is
not muscle growth.
The foods used in the sample diet for Phase 6 are similar to the
ones used in Phases 1, 2, 3, 4, and 5. Again, this does not mean
that these are the only foods that you should eat. I did this to make
it easier for you to see where I removed the carbs from the diet.
Refer to the Food Alternatives List and Food/Nutrient Database
links included in the Phase 1 introduction.
Bedtime Snack (Eat 30-60 min. after postworkout meal)
• 1 cup lowfat cottage cheese
• 1 oz mixed nuts
• 2-3g CLA
Sample phase 6 meal plan for those who train
in the morning
Before Bed Supplements (Take 15-30 min. before bed)
Preworkout Meal (Take 15-30 min. before workout)
• 1 serving ZMA JYM (females take 2/3 serving)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Jim Stoppani’s | SS8: Super Shredded 8
37
SS8 /// Nutrition
Postworkout Meal (Take immediately after workout)
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
• 2 scoops Pro JYM
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving ZMA JYM (females take 2/3 serving)
Breakfast (30-60 minutes after post-workout meal)
• 1 scoop Pro JYM
Bedtime Snack (Have immediately before bed)
• 3 whole eggs
• 1 cup low-fat cottage cheese
• 2 slices low-fat cheese
• 1 oz mixed nuts
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2-3g CLA
• 2000-6000 IU Vitamin D
Late Morning Fat-Burning Supplements
Totals
2000 calories, 270 g protein, 50 g carbs, 75 g fat
• 1 serving SS8
Lunch
• 1 can (5-6 oz.) tuna
• 2 cups mixed green salad
• 1 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Sample phase 6 meal plan for those who train
during their lunch break
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
• 3 whole eggs
Mid-Day Snack
• 2 slices low-fat cheese
• 1 cup reduced fat Greek yogurt
• 2-3g CLA
• 1/2 scoop Pro JYM
• 2000-6000 IU Vitamin D
Dinner
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 4 capsules Omega JYM fish oil
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
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Jim Stoppani’s | SS8: Super Shredded 8
SS8 /// Nutrition
Postworkout Meal (Take immediately after workout)
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
• 2 scoops Pro JYM
Sample phase 6 meal plan for those who train
after work or school and before dinner
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
Lunch (Eat 30-60 min after postworkout meal)
• 1 can (5-6 oz.) tuna
• 1 Tbsp light mayonnaise
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1/2 scoop Pro JYM
Dinner
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
• 3 whole eggs
• 2 slices low-fat cheese
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
Lunch
• 1 can (5-6 oz.) tuna
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
Mid-Day Fat-Burning Supplements
• 2-3g CLA
• 1 serving SS8
Before Bed Supplements (Take 1 hour before bedtime snack)
Mid-Day Snack
• 1 serving ZMA JYM (females take 2/3 serving)
• 1 cup reduced fat Greek yogurt
• 2 scoops Pro JYM
Bedtime Snack (Have immediately before bed)
• 1 cup lowfat cottage cheese
Preworkout Meal (Take 15-30 min. before workout)
• 1/2 oz. walnuts (7 halves) crushed
• 1 scoop Pre JYM
• 2-3g CLA
• 1 scoop Pro JYM
Totals
2000 calories, 270 g protein, 50 g carbs, 75 g fat
Jim Stoppani’s | SS8: Super Shredded 8
39
SS8 /// Nutrition
Postworkout Meal (Take immediately after workout)
• 2 scoops Pro JYM
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
Dinner (Eat 30-60 min. after postworkout meal)
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 1 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving ZMA JYM (females take 2/3 serving)
Bedtime Snack (Have immediately before bed)
• 1 cup lowfat cottage cheese
• 1/2 oz. walnuts (7 halves) crushed
• 2 slices low-fat cheese
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
Lunch
• 1 can (5-6 oz.) tuna
• 2 cups mixed green salad
• 1 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1/2 scoop Pro JYM
• 2-3g CLA
Dinner (Eat 30-60 min. after postworkout meal)
Totals
2000 calories, 270 g protein, 50 g carbs, 75 g fat
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Sample phase 6 meal plan for those who train
at night after dinner
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
Breakfast (Eat about 20-30 min. after morning supplements)
• 1 scoop Pro JYM
• 3 whole eggs
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Jim Stoppani’s | SS8: Super Shredded 8
Postworkout Meal (Take immediately after workout)
• 2 scoops Pro JYM
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
SS8 /// Nutrition
Bedtime Snack (Eat 30-60 min. after postworkout meal)
• 1 cup low-fat cottage cheese
• 1/2 oz. walnuts (7 halves) crushed
• 2-3g CLA
Before Bed Supplements (Take 15-30 min. before bed)
ones used in Phases 1, 2, 3, 4, 5, and 6. Again, this does not mean
that these are the only foods that you should eat. I did this to make
it easier for you to see where I removed the carbs from the diet.
Refer to the Food Alternatives List and Food/Nutrient Database
links included in the Phase 1 introduction.
• 1 serving ZMA JYM (females take 2/3 serving)
Sample phase 7 meal plan for those who train
in the morning
Totals
Preworkout Meal (Take 15-30 min. before workout)
2000 calories, 270 g protein, 50 g carbs, 75 g fat
• 1 scoop Pre JYM
• 1 scoop Pro JYM
SS8 Diet Phase 7
In Phase 7, the diet stays fairly the same as Phase 6 in regards
to macros such as carbs. For example, carbs are still about 0.25
grams per pound of body weight. Protein intake stays steady at 1.5
grams per pound, as does fat at 0.5 grams per pound and therefore
so do calories at about 11 per pound of body weight.
So how is this different than Phase 6? It all has to do with when
you eat the food. Phase 7 incorporates intermittent fasting or IF as
it is often referred to as. Basically you will fast for 16 hours each
day and you will eat for just 8 hours. Your goal is to eat as many of
the meals as possible. Once you consume your first meal you have
8 hours to consume the rest of the meals before you stop eating
again for another 16 hours.
Research from my previous lab at Yale University School of
Medicine found that the 16 hours of fasting increases the activity
of uncoupling proteins, which makes you burn more calories.
Research further shows that once you start eating again, it actually
bumps the activity of the uncoupling proteins up even further. For
more on my take on IF, click on the link below:
http://www.jimstoppani.com/home/articles/intermittent-fasting
Like with the other phases, I suggest you start this phase as soon
as you stop seeing progress in fat loss with the Phase 6 diet.
The foods used in the sample diet for Phase 7 are similar to the
Postworkout Meal (Take immediately after workout)
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
• 2 scoops Pro JYM
Breakfast (30-60 minutes after post-workout meal)
• 1 scoop Pro JYM
• 3 whole eggs
• 2 slices low-fat cheese
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
Late Morning Fat-Burning Supplements
• 1 serving SS8
Lunch
• 1 can (5-6 oz.) tuna
• 2 cups mixed green salad
• 1 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
Jim Stoppani’s | SS8: Super Shredded 8
41
SS8 /// Nutrition
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Preworkout Meal
(Take 15-30 min. before workout; this meal starts your 8-hour eat window)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1/2 scoop Pro JYM
Postworkout Meal (Take immediately after workout)
• 1 scoop Post JYM Matrix
Dinner
• 1 scoop Post JYM Fast Carbs/Dextrose
• 2 scoops Pro JYM
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Breakfast (Eat as soon after postworkout meal as possible)
• 1 scoop Pro JYM
• 3 whole eggs
Before Bed Supplements (Take 1 hour before bedtime snack)
• 1 serving ZMA JYM (females take 2/3 serving)
• 2 slices low-fat cheese
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
Bedtime Snack (Have immediately before bed)
• 1 cup lowfat cottage cheese
Lunch
• 1 oz mixed nuts
• 1 can (5-6 oz.) tuna
• 2-3g CLA
• 1 Tbsp light mayonnaise
• 1 serving Vita JYM
Totals
2000 calories, 270 g protein, 50 g carbs, 75 g fat
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Mid-Day Snack
Sample phase 7 meal plan for those who train
during their lunch break
• 1 cup reduced fat Greek yogurt
Wake Up Supplements (Take immediately upon waking)
Dinner
• 1 serving SS8
• 8 oz. Top Sirloin steak
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Jim Stoppani’s | SS8: Super Shredded 8
• 1/2 scoop Pro JYM
SS8 /// Nutrition
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Late Day Snack (Eat at end of 8-hour window)
• 1 cup low-fat cottage cheese
• 1/2 oz. walnuts (7 halves) crushed
• 2-3g CLA
Before Bed Supplements (Take 30-40 mins before bed)
• 1 serving ZMA JYM (females take 2/3 serving)
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Lunch
• 1 can (5-6 oz.) tuna
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 2 scoops Pro JYM
Totals
2000 calories, 270 g protein, 50 g carbs, 75 g fat
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Sample phase 7 meal plan for those who train
after work or school and before dinner
Postworkout Meal (Take immediately after workout)
• 2 scoops Pro JYM
• 1 scoop Post JYM Matrix
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
Dinner (Eat 30-60 min. after postworkout meal)
• 8 oz. Top Sirloin steak
Breakfast
(Try to eat no earlier than noon; this meal starts your 8-hour eat window)
• 1 scoop Pro JYM
• 2 cups mixed green salad
• 1 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
• 3 whole eggs
• 2 slices low-fat cheese
• 4 capsules Omega JYM fish oil
Late Day Snack (Eat at end of 8-hour window)
• 2-3g CLA
• 1 cup low-fat cottage cheese
• 2000-6000 IU Vitamin D
• 1/2 oz. walnuts (7 halves) crushed
• 2-3g CLA
Jim Stoppani’s | SS8: Super Shredded 8
43
SS8 /// Nutrition
Before Bed Supplements (Take at least 1 hour after bedtime
snack but within 30-60 minutes before bed)
Mid-Day Snack
• 1 cup reduced fat Greek yogurt
• 1 serving ZMA JYM (females take 2/3 serving)
• 1/2 scoop Pro JYM
Totals
Dinner
2000 calories, 270 g protein, 50 g carbs, 75 g fat
• 8 oz. Top Sirloin steak
• 2 cups mixed green salad
• 2 Tbsp salad dressing (olive oil and vinegar based)
• 2-3g CLA
Sample phase 7 meal plan for those who train
at night after dinner
Preworkout Meal (Take 15-30 min. before workout)
• 1 scoop Pre JYM
• 1 scoop Pro JYM
Wake Up Supplements (Take immediately upon waking)
• 1 serving SS8
Postworkout Meal (Take immediately after workout)
• 2 scoops Pro JYM
Breakfast (Try to eat about 6 hours before your workout time; this
meal starts your 8-hour eat window)
• 1 scoop Post JYM Matrix
• 1 scoop Post JYM Fast Carbs/Dextrose
• 1 scoop Pro JYM
• 3 whole eggs
• 2 slices low-fat cheese
• 4 capsules Omega JYM fish oil
• 2-3g CLA
• 2000-6000 IU Vitamin D
Mid-Day Fat-Burning Supplements
• 1 serving SS8
Lunch
• 1 can (5-6 oz.) tuna
• 2 cups mixed green salad
• 1 Tbsp salad dressing (olive oil and vinegar based)
• 1 serving Vita JYM
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Jim Stoppani’s | SS8: Super Shredded 8
Bedtime Snack (Eat at end of 8-hour eat window)
• 1 cup low-fat cottage cheese
• 1/2 oz. walnuts (7 halves) crushed
• 2-3g CLA
Before Bed Supplements (Take 15-30 min. before bed)
• 1 serving ZMA JYM (females take 2/3 serving)
Totals
2000 calories, 270 g protein, 50 g carbs, 75 g fat