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And we'll basically pretty much hit each muscle group with light weight and low reps. Now, typically that combination goes the opposite wayheavy weight and low reps. Today we're doing 3-rep sets. endstream endobj 2236 0 obj <>/Filter/FlateDecode/Index[135 2079]/Length 65/Size 2214/Type/XRef/W[1 1 1]>>stream So don't follow my form, but just follow the concept. Last exercise, we're going to do 3 sets of simply crunches. 0000286560 00000 n Count down the reps from 10 to 1 on every exercise as a means of packing on significantly more lean, shredded muscle mass. Customer Reviews: Shortcut to Size 12-WEEK PLAN TO GET BIGGER, STRONGER & LEANER weight will go up to limit reps to 3-5 per set. 0000212088 00000 n You can extend as far back as you want with as much weight as you want, and your spine is not in a compromised position whatsoever. Download & View Jim Stoppanis 6-week Shorcut To Shred.pdf as PDF for free. 0000222161 00000 n 0000059323 00000 n Now, obviously we don't need them today because we're using very light weight and very low reps, but if you're doing let's say high-rep deadliftsyou don't want your grip to be the limiting factor when you put the weight down. Jim Stoppani Rules for Building Muscle. trailer 6E6wbj``X'#f70P(8:NzL&XX2>ssCIgzVSN66/xzyL)lb&B3J~84f|V[h"%Wk]/MJy2Oqg. But here, just like with the squat, you're going to come down slow and controlled on the negative but explode it up off your chest. The Superman Training Program_ Add Size, Gain Strength, Burn. Jim stoppani 12 week workout pdf, JIM STOPPANIS WEEK SHORTCUT SIZE donkeytime.org SHORTCUT SHORTCUT TO SIZE The week program I am about to take you., Shortcut To Size by Shai Samsuri Issuu Training Overview | Jim Stoppani's Shortcut to Strength 122,740 views Jun 27, 2017 Don't let strength be your weakness. 0000007268 00000 n 0000001574 00000 n Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Your hand is literally a hook. Cardio acceleration is the essential part of Shortcut to Shred. Back to top. Fat is the other macronutrient that is critical for muscle growth and has really been demonized wrongly. 0000161561 00000 n \->2]26ImzTDg~6IBf8Lt:`s%5XgWHMjg%Ar=61R*^%kc~fvZ>K `-J@(x,L Ke5ZS9Xta['ny>~HN@&I@f@r^V(dHx'-Q` d2 %%EOF The reason I like the dumbbells is the range of motion that it allows. What you really need, first of all, is a solid protein source. Another option is to add one power move to the start of each strength workout instead. Attribution Non-Commercial (BY-NC) 0000056580 00000 n Absolutely notin fact, you will probably continue making strength gains. 0000005310 00000 n 0000214587 00000 n And so here what we actually want to do is we want to use the legs. LINK 1: FREE DOWNLOAD DIET 101 And what you're going to do is come down on the negative slow and controlled, and then explode up on the positive. Suddenly the cardioacceleration is no longer a huge fatigue. Use wrist straps. Explode on the way up. 0000001945 00000 n Make sure you're getting in some workouts where you're going 15, even 20-30 reps. And then the other trick that you can do is to use front squats in addition to the back squat. Don't let the name fool you. Alright, 3 sets of 3 on shoulders. Now, one of the biggest questions I get when I train is why do I train barefoot, so a lot of people are probably wondering now: Is that something that I recommend doing? Alright, so the last three we're going to do arewe've got the deadlift, and I'll just come right over here to the platform. Like I said, while you're sleeping that means your body is providing an amino acid source from your diet. It's mainly focusing on those upper absit's a very small move. You don't need to build your grip strength and your forearm size on your deadlift. Do you have any tips to help my quad development when it comes to squatting?". So the question is whether or not you want to take a casein shake at night, because when you sleeplet's say you sleep for eight hoursyou're essentially fasting for eight hours. 0000162224 00000 n When I force myself to eat and I'm not hungry, I get sick. %PDF-1.5 % An interesting thing about squats and muscle involvement was discovered in the lab with weight, and what they found was that if you use more than 80% of your one-rep maxso somewhere in the 6-8 rep rangeyou use mainly hamstrings during the squat. And again I'm going to jump right into it, speed this up. Why or why not?". (See Rep Speed below for what power reps should look like . Here is Jim's 6-week workout plan "Shortcut to Shred" in PDF format. And so the crunchwhich is typically regarded as an upper ab exercisenow is both an ab and an oblique exercise. If you need wrist straps on deadlifts, feel free to use themunless of course you're a competitive powerlifter, because you won't be able to use them in competition. 0000159466 00000 n So post-workout, I'll talk about two things: The protein and the carbs. Question: "What's the best workout carb to take immediately post-workout with your whey isolate shake?". Paperback : 204 pages Read Book Online Free. 0000003801 00000 n I'm a firm believer in using what I call the open grip, which I'll talk about in a minute. Arnolds Blueprint To Cut PDF THE ultimate cuts training guide phase ONE weeks 1- 4 THE blueprint TO cuts A quality physique must show clear separation between muscle groups. Question: "I've been squatting for a while, but when DOMS occur I'm only sore in my hamstrings. Not just based on the weightlike I said, most people rest longer during heavy sets and rest shorter during lighter sets. 0000223121 00000 n Check out the full Shortcut to Size . You're not going to fatigue. Shortcut to size full body training | jimstoppani.com Train with Jim Full-Body Shortcut to Size Full-Body Shortcut to Size This 4-week Full-Split program adds a new degree of fat-burning - via full-body training - to the classic Shortcut to Size template. Just google the program name and type pdf and it'll come up. Awesome, I really appreciate it, and I never, ever get tired of hearing that. So 3 sets of 3and again, like I said, you want to use about 50% of your one-rep max. With the standing shoulder press, like I said, it's more of a push press. Typically you can use less on the close-grip than you can on the bench press, but I demonstrated the regular bench press with only 135lbs so I'll do the same with the close-grip. If that happensif your grip fatigues before your legs do, your glutes do, and your lower backthen you really didn't adequately stress the lower body, and you ended that set way too early. Question: "How important is glutamine and when should it be taken?". So it's actually helping you recover in between sets. That's where you're going to pinch a nerve, pinch a disc, and cause real issues. UfT#)g9%d;T%dTiH X$ cCtCDes20Leceg g?c -'+Ap30}P!A!1X1Z;_t0,b&M)6CC%CRae`cE"4/LI1. Back in the early 2000s, when the research on whey and how fast it's digested and its branched-chain amino acid content, we all thought that whey protein was the Holy Grail and that's all that you needed, because it's the fastest, right? Designed by Dr. Jim Stoppani, the nerd of the fitness world, Shortcut to Shred is an intense, six-week training program that claims to help you torch fat, built muscle, and boost your strength. Copyright: Attribution Non-Commercial (BY-NC) Save, shortcut to, size For Later. Like I said, that's exactly why I do what I do, and I never, ever tire of hearing it. And again, stop at 3 reps. Now like I said, I use an open grip meaning my thumbs aren't wrapped around the bar. Question: "Jim, if we add cardioacceleration to any program if fat loss is the main goal, and then followed by 20-30 minutes of steady-state cardio after, would it hinder the muscle gains or be beneficial?". The first week or two, you'll be like, "Damn that cardioacceleration! Shortcut to size PDF. The choice is up to you, but what I would suggest is use a stance that's similar to the stance you use when you do squats. 0000017777 00000 n Post your comments right on the Bodybuilding.com Facebook page and we'll be going throughwe've got, I believe it's Chocolate Cookie Crunch and Cookies and Cream, two of the new Legacy Flavors, to give to you guys for free. I recommend taking it two to three times a day, as you'll see in most of my meal plans, because that's the most effective way to get the results. Question: "How important is rest in between any set? Required fields are marked *. So post-workout, you want a fast-digesting carbohydratepreferably a dextrose or glucose, which is the same thing. Now I'm going to go into dumbbell presses for shoulder. Shortcut to Shred Program Overview Start dropping body fat immediately with the training regimen that's already transformed thousands of physiques. November 25, 2017 | Author: Alan | Category: N/A, Report "Jim Stoppani's 6-Week Shorcut to Shred.pdf", Share & Embed "Jim Stoppani's 6-Week Shorcut to Shred.pdf", Jim Stoppani's 6-Week Shorcut to Shred.pdf. For more information on the workout you can download the full PDF below: Jim Stoppani s 12 Week Shortcut To Size Programme - Free PDF Download You can also watch a full overview of the training plan here. It's a wonderful way for parents to spend time with their kids, and a . Like I said, 10g a day monohydrate, 3-4g a day with either the hydrochloride form or the buffered kre-alkalyn form. Build muscle and strength with daily workouts, a nutrition plan, and more! The plan includes four workouts. That means it's a low glycemic index carb. I'm going to do 3 sets of 3 reps of power push-ups, and then I'm going to move into the bench press doing 3 sets of 3 fast, explosive bench press with very light weight. We are a non-profit group that run this website to share documents. 0000003597 00000 n Fatigue is one of the main ways that muscles grow. You also should be taking carnitine post-workout, and carnitine also needs insulin to get into the muscles. Like I said, we know that 40even 50grams a day of creatine monohydrate is safe and effective. 0000009558 00000 n One of my favorite recommendations is gummy bearsbecause they have more dextrose than other candies, less of the fructoseand pixie sticks. The point is, againthis is not a workout to get fatigued, it's not going to cause a great sweatyou're not going to get a great sweat, but you are going to get considerably stronger and more powerful. FREE DOWNLOAD HIIT 100. 2,735 ratings. So I'll finish the last 3 here. Download Jim Stoppani's 6-Week Shorcut to Shred.pdf. That's a crunch. The author is a creator with a long time of enjoy, so he knows all the tricks that will help you get the maximum from your financing! Product details ASIN : B00686OYGQ Publisher : Jim Wendler LLC; 2nd Edition (January 1, 2011 . Bravely Endure Hardship, Perform Under Pressure, and Overcome Challenges More Easily Than You Ever Thought Possible! The Doc Answers this and much More!! So, like I said, for me it's about a shoulder-width stance. I'm going to go right into Set 3. Like I mentioned beforeI don't know if you were here in the live session when I was talking about the Shortcut seriesbut Shortcut to Shred? It tends to be a stronger grip because what happens you're turning the bar this way and this way in the hand, and that prevents it from slipping out. Why should we be focusing on macros? The latest research actually shows that when it's used at night, as opposed to any other time of day, it's far more beneficial for muscle growth. It is science-backed, gym-tested, and Jim-approved for both men and women, beginners and experts. What you typically end up doing is undereating. It'll kill you. No this isn't really 50% of my one-rep max, but again I've got the knee limits so I'm going to stick with the 135lbs. This is going to be Workout 4, also known as Day 6 of the Shortcut to Strength Program. Whereas when you get heavierdown into the 5-6 rep rangethen you typically tend to rest longer so that you have better recovery between sets. Now what I will say, instead of doing the 3 sets of 10we can end it here, you guys get the pointis that when you're doing crunches not in this workout, my Shortcut to Strength, but when you're doing them in anylet's say my Shortcut to Size or any other programone tip that you can use with these fast, explosive reps is to start your set with fast and explosive reps, maybe 8-10. 0000056718 00000 n 0000221970 00000 n You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. If you're trying to use the bench press to maximize chest development, then you really want to make sure you have very little arch and that it's mainly the pecs that are doing the work. This is a solid workout routine that no-one can question. Shred fat / Build muscle. All it does is increase the tension and stress on the wrist, and so you're better off sticking with, like I said, a shoulder-width grip on the close-grip bench press because you're already maximizing triceps involvement and you're reducing stress on the wrist which makes for a heavier lift. 0000160993 00000 n Hey guys, Dr. Jim Stoppani here from the Bodybuilding.com headquarters gym. They had one group of female athletes follow a linear periodization program with And what you want after a workout is a big insulin spike, because you want to recover quicker. Well lo and behold, what the research now shows is that whey protein's fast digestibility is both its benefit and its downfall. And now, it's the same concept here: Slow and controlled on the negative, fast and explosive on the positive. Question: "Hey Jim, with intermittent fasting do you start counting your fast from the time you stop eating or the time you go to sleep the night before?". Along the way, he has helped millions transform their lives. Glutamine is an essential amino acid, and what's interesting about glutamine is it's not one of those amino acids like beta-alanine that you're going to get quick results fromyou may not even feel the results from glutamine. 0. However, I'm as guilty as any of the other scientists for promoting whey way too much. Attribution Non-Commercial (BY-NC) You know, it sounds like you're a beginner so what I would say is I wouldn't worry about too much. Like I said, make sure you give yourself ample rest. The fat burner is a very small help to the diet and the nutrition program. So if you see me out on the street, please stop by and say hi. Again, like I said you're going to rest 1-2 minutes in between sets, even though those 3 reps really aren't going to fatigue you that much. What we're going to be doing here is, again, 3 sets of 3 reps very fast, and very explosive. If I'm using a barbell the range of motion stops when the bar hits my stomach. 3 sets of 3, that's two I'll do one more. By Jim Stoppani, PhD Updated October 21, 2021 Everyone, listen to me clearly. Jim Stoppani'S Shortcut To Strength PDF Book Details . Shortcut, to, shred, pdf, total Body Dumbbell Workout, pdf. You know, problems with the bar industry over the last few decades have really been about truth in nutrition labeling. 0000008982 00000 n However, you should also be doing the same thing even with heavier sets, adjusting your rest timesome workouts resting longer so that you have better recovery and you can lift more weight. Jim's reported that he's seen gains of strength over 90lbs (40kg) on the squat and over 50lbs (22kg) on the bench press. You'll also want to follow the Gain Size and Strength Shortcut To Diet as outlined to truly maximize strength gains during these 12 weeks . Congrats, you're a beast! 0 if Visit the post for more. All Rights Reserved 2021. 0000004043 00000 n Hey guys, Dr. Jim Stoppani here from the Bodybuilding.com headquarters gym. So you can rest the dumbbells on your shoulders and then what you're going to do is do a little dip and then press up as your legs are coming up. Comment: "I've been following Jim Stoppani's programs and fitness advice for the last two years, and he has been so influential in my physical and mental health more than he'll ever know.". Is that okay on a daily basis?". This type of training has successfully prepared almost . When I'm barefoot, I'm better able to adjust my foot position because I have direct contact with the floor. If youre following my Shortcut to Size program Bodybuilding.com PLEASE be sure to download the pdf of the program. Encyclopedia OF muscle strength second edition. When you're lifting heavy weight with an underhand grip there have been reports of people putting a lot of stress on the forearm, tearing the forearm with the underhand grip. So again, just like with the squat, we're using light weightlike I said, about 50% of your one-rep max; I'm just going to use 135lbs to demo here so we can move quickly without much rest in between. Jim Stoppani Age Height Weight Images Bio Diet, Shortcut To Strength By Jim Stoppani Free downloads and, Shortcut to Size e Book Carbohydrates Muscle Hypertrophy, Jim Stoppani Shortcut To Strength Free Pdf.pdf Free Download, Jim Stoppani Shortcut to Size V5 Now, I m taking the S2S template and turning it into a 5-days-a-week program to promote even greater fat-burning, while taking nothing away in terms of building and muscle size and strength. So definitely stick with something like dextrose. Attribution Non-Commercial (BY-NC) Remember, we're doing extremely light weightabout 50% of our one-rep maxand only 3 reps. Once we hit 3 reps, you stop. Shortcut To Size Jim Stoppani link that we give here and check out the link. So here, when you're trying to develop that explosive power, it's okay to lift your butt up a bit off the bench and use those legs. The longer you rest, the more creatine phosphate you havebut also, the harder and longer you train, the faster your recovery. Question: "Is casein protein actually effective as a bedtime snack? You'll also feel more upper pec involvement when you do it this way, and you'll feel that it's far safer on the shouldersyou have less stress on the shoulder joint. And so now what happens is you initiate that movement not from the arm but from the lats, because the weight is just hanging from the hookwhich is your hand. So if you have any forearm issues, you might want to stick with the overhand grip. Do you have any recommendation on what someone at a beginner/intermediate level should be taking?". So thanks for sharing that, and congratulationskeep up the great work. You can use a more narrow stance if you prefercome down and up. 0000057916 00000 n 0000159656 00000 n Again, it depends on the style of benching that you're doing. Two weeks into the program? Jim Stoppani'S Shortcut To Strength is a great thing for those that take the time to enjoy it and have fun with it. New Orleans Saints Fan. 0000006699 00000 n Although the program is not a full-body designed programyou have a bench day, you have a squat day, you have a deadlift daythe power day is a pretty much full-body. Description www.bodybuilding.com/shortcut2shred WORKOUT PROGRAM Cardio acceleration is critical to Shortcut to Shred. 0000008213 00000 n Now, you dont have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. 0000221583 00000 n 0000220075 00000 n If you can'tif your grip strength is weak and you're going too heavy to lift the weight? But you want it to end on that last meal that you've had. I don't agree with that because both are safe and effective, but because of that, I had to change the dosing instructions to just once a day on the bottle. Maybe. 0000212538 00000 n Alright so we're down six exercises, three left to golegs, chest, shoulders, and now triceps. Check back here at Bodybuilding.com for more live sessions from me. Jim Stoppani - National Strength and Conditioning Association (NSCA) 0000160802 00000 n 0000009175 00000 n But again, that's a ridiculous amount to take. 0000002447 00000 n And in week 9 you start The final phase, phase 3 by dropping back down to 12-15 reps per set and run through the four microcycles again until you are back down at 3-5 reps per set. And so for today's workout, we're doing 3 sets of 10. Typically, with jump squats it's very simple: You're going to use your bodyweight. fitlozy-July 13, 2021. 0000058243 00000 n So what you want to do is manipulate your rest periods. And so if your dose is inadequate your muscles are never going to reach the level that they need to reach before they start seeing performance benefits. I'm doing my workout from my Shortcut to Strength program today. The rest period is typically designed for the rep range with, typically, heavier weight requiring more rest periods. No, not necessarily. Once you've had that last meal, you can start counting those 16 hours or whatever your fasting window is. And so people tend to be afraid of consuming fat when they really shouldn't be. Shortcut to, strength, android latest.2.5 APK, download and Install. With the front squat, it keeps the torso more upright when you're doing the squat, and that means you get less hamstring involvement, more quadriceps involvement. Simple simplest, easiest, and most practical way to ensure you re making progress in your workouts. 0000225204 00000 n In fact, if you watch powerlifters do the bench press it's completely different from the way a bodybuilder does the bench press. Down and Up Mass Program Jim Stoppani. 0000222738 00000 n Now if you want to do the explosive reps but you find that your bodyweight is a little too much, you can use a bench. Question: "Ideally, how long after working out and taking Post JYM should one wait before taking Pro JYM?". You can go wider if you want. 0000008019 00000 n So you not only want to do slow and controlled crunches, you also want to do some fast, explosive crunches. It's science-backed, gym-tested and Jim-approved for men and women, beginner and advanced. We'll be right back on the bench, I'll just use the same weight. So 3 sets of 3 on deadlifts. Im pleased to introduce you to Jim StoppaniS Shortcut To Strength ! Question: "How many different supplements would be too many to be taking? 0000012207 00000 n Are you tempted to give up whenever you encounter obstacles and mishaps? 0000056539 00000 n Your cardio acceleration exercises can be as simple as running in place next to the bench. Earth. You really want to make sure that you have your protein down, and you have those nutrients like creatine, branched-chains, beta-alanine, to help with your performance during the workout which means you're going to have a more intense workout, you're going to burn more calories, and it's going to help you get leaner. And for muscle, some guys have gained over 15 pounds of muscle. Please fill this form, we will try to respond as soon as possible. FREE DOWNLOAD SHORTCUT TO SIZE. You will get everything you need and more from this e book, thats an essential useful resource for each person inquisitive about Jim StoppaniS Shortcut To Strength . Here is MY 3 week progress picture. You're literally just bringing your upper back and shoulders off the ground. The problem with protein bars is that I won't release it until it's A. absolutely delicious, and B. meets my macro requirementsand I mean my real macro requirements. We're going to be doing nine exercises starting with some legs, moving on to chest, and then back. It's a weaker joint than the elbow and the shoulder and that can limit the strength on the bench press. Simply put, youll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio. Size Pdf Free Jim Stoppani Shortcut To Shred 2 1 0 Free Jim Stoppani S 6 Week Shortcut To Shred Review Checkmeowt Pin On Workouts 1 2 3 Lean Kettlebell Ting Size Pdf Free Shortcut To Size By Shai Samsuri Issuu Jim Stoppani Workouts Size Pdf Free Bodybuilding Com Jim Stoppani S Six Week Shortcut To Shortcut To Shred Workout Anyone In Here Have Experience Fitness Health Pdfs Archives Pdf So it really helps to focus on those muscle groups that you're using. Nothing that I would recommend everyone dounless you find that it's just more ideal for your own biomechanics. Carbs post-workout, my recommendation is fast-digesting carbs like my Post JYM, which is pure dextrose. strength each and every week. Jim stoppani shortcut to strength pdf keyword after analyzing the system lists the list of keywords related and the list of websites with related content, in addition you can see which keywords most interested customers on the this website Shortcut To Strength added 3 new photos. JIM STOPPANIS 12-WEEK SSHORTCUTIZE JIM STOPPANIS 12-WEEK SSHORTCUTIZE. Language : English With the closed grip, the bar sits higher on the fingers and that tends to put stress on the wrist. Researchers from Federal University of Sao Carlos (Sao Paulo, Brazil) reported impressive results using a similar microcycle linear periodization program for 12 weeks. Well, we definitely know that 40g of creatine monohydrate, at least, which is used for a loading phase, is very safe. I train barefoot for my own biomechanics. There's no such thing as cheating when it comes to explosive repsyou want to use those other muscle groups to get that momentum going. What I find is that with the open grip, because the thumb doesn't come underneath the bar, where the bar sits in the hand is much lower. That doesn't mean I recommend taking it only once a day, that's just what I'm limited to saying publicly. I'm going to come down and jump up as high as I can. When you grab a bar or dumbbell and you use a closed grip, what happens is you grip that bar and you tend to use your arms to lift the weight. Jim Stopanni's stratagem of 'real science, unreal results' boasts guaranteed muscle mass and strength gains with his workout. Contents1 Shortcut to Size Reviews1.1 Review by Beck Lievenbruck1.2 Review. Now I won't rest as long as I would typically recommend. 0000160233 00000 n Our bodies are designed to work all day longyou're not going to overtrain. I'm only using 135lbs because, like I said, I've had a few knee surgeries this year so my leg strength is pretty limited, so I'm going to stick with 135. This workout is all about developing explosive power. Keep your Triceps in TOP condition with this routine. PDF somewhere, but I ve gotten new computers since then and the online version is behind a paywall. 0000006882 00000 n Top shot was taken on July 5th, I started the workout on July 8th and took the You want to get glucose into those muscles and they need insulin. 0000008788 00000 n 0000161377 00000 n Shortcut to Size by Jim Stoppani Our Full Review Shares All, Shortcut to size. 0000226881 00000 n And again, 3 sets of 3. 0000223309 00000 n Feel free to use wrist straps. The problem here is that your intestines, your digestive system, and your immune system use glutamine as a fuel source. It's all about moving that weight fast and explosive. If you try the Mandarin Orange Post JYM mixed with the Tahitian Vanilla Bean Pro JYM together makes a creamsicle flavor. Now it actually turns into active recovery, and is actually enhancing your ability to recover between those sets because what it does is it keeps blood flow moving through the body. Whey protein is a great protein. So, same concept here: 3 sets of 3 reps, you want to do these explosive on the positive but you want to control the negative. And this is just regular back squats with a barbell. Question: "When it comes to a back arch, how much is too much on bench press?". So as long as your diet is in check and you're getting ample protein to help continue those muscle gains, then adding the extra cardio won't hinder your muscle gains as long as you're getting plenty of protein. If you truly want to compete at the "microcycles" that help you progressively build muscle and. Give your muscles a quick power blast, then let them rest and return to heavy weights. Once you're done with the jump squats, we're going to do another squat exercise: This is going to be just a standard squat. All Rights Reserved. Fat loss 5 ways to Start a Diet plan|Fitlozy. Some of the best hacks and shortcuts that make staying in shape easier than ever. But again, you could stick to doing it on the ground. Now, when you look at a workout plan on your phone, pad, or desktop computer, you will see the exact same thing. The problem with fructose is it goes straight to the liver. the proportion of each macro element is included within your meals plays a big role in how you handle the calories.