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Super Shredded 8 Diet – Phases 3 and 4

Phases 3 and 4 of the SS8 diet

Super Shredded 8 Diet – Phases 3 and 4

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.

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're still eating some carbs, but you still have room to continue dropping carbs should your fat loss plateau. That's the real key to dieting: Not starting off with carbs too low, or you'll 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. Refer to my Food Alternatives List for good food replacements to keep your diet from getting boring, and check out the wide variety of recipes I have in my nutrition section on the website. Also, use my Food/Nutrient Database to customize these meal plans to your own bodyweight.

Sample Phase 3 Meal Plan for those who train in the morning:

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 Active Matrix

1 scoop Post JYM Fast Carbs/Dextrose

2 scoops Pro JYM

Breakfast (eat about 30-60 min. after postworkout meal)

1 scoop Pro JYM

3 whole eggs

2 slices low-fat cheese

1 cup cooked oatmeal

1 Tbsp honey

¼ cup raisins

4 capsules Omega JYM fish oil

2-3 g CLA

2000-6000 IU Vitamin D

Late Morning Fat-Burning Supplements

1 dose Shred JYM

Lunch

1 can (5-6 oz.) tuna

2 slices whole-wheat bread

1 Tbsp light mayonnaise

1 dose Vita JYM multivitamin

Mid-Day Fat-Burning Supplements

1 dose Shred JYM

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

2 Tbsp salad dressing (olive oil n vinegar based)

2-3 g CLA

Before Bed Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack (Have immediately before bed)

1 cup lowfat cottage cheese

1 oz mixed nuts

2-3 g CLA

Daily Totals: 2600 calories, 275 g protein, 180 g carbs, 90 g fat

Sample Phase 3 Meal Plan for those who train during their lunch break:

Wake Up Supplements (take immediately upon waking)

1 dose Shred 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

¼ cup raisins

4 capsules Omega JYM fish oil

2-3 g CLA

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 Active Matrix

1 scoop Post JYM Fast Carbs/Dextrose

2 scoops Pro JYM

Lunch (Eat 30-60 min after postworkout meal)

1 can (5-6 oz.) tuna

2 slices whole-wheat bread

1 Tbsp light mayonnaise

1 dose Vita JYM multivitamin

Mid-Day Fat-Burning Supplements

1 dose Shred JYM

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

2 Tbsp salad dressing (olive oil n vinegar based)

2-3 g CLA

Before Bed Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack (Have immediately before bed)

1 cup lowfat cottage cheese

1 oz mixed nuts

2-3 g CLA

Totals: 2600 calories, 275 g protein, 180 g carbs, 90 g fat

Sample Phase 3 Meal Plan for those who train after work or school and before dinner:

Wake Up Supplements (take immediately upon waking)

1 dose Shred 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

¼ cup raisins

4 capsules Omega JYM fish oil

2-3 g CLA

2000-6000 IU Vitamin D

Lunch (Eat 30-60 min after postworkout meal)

1 can (5-6 oz.) tuna

2 cups mixed green salad

2 Tbsp salad dressing (olive oil n vinegar based)

1 dose Vita JYM multivitamin

Mid-Day...

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