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Shredded Nutrition Program (SNP) Methodology

By John Robert Cardillo


24-Hour Cycle

The basis of the SNP is the daily 22-hour fasting phase whereby the body uses stored fat for energy followed by the two-hour eating phase. The fasting phase starts at 9:00 p.m. and continues to 7:00 p.m. the following day. The two- hour feeding phase runs from 7:00 p.m. to 9:00 p.m.

Typical 24-Hour SNP schedule:

  • 7:00 p.m. to 9:00 p.m. – this two-hour eating window includes dinner and a small snack
  • 9:00 p.m. to 5:00 a.m. – fasting begins during rest and sleep
  • 5:00 a.m. to 6:00 a.m. – coffee, tea or water ingested
  • 6:00 a.m. to 7:00 a.m. – HIT3 workout or cardio workout
  • 7:00 a.m. to 7:00 p.m. – lemon water, vitamins, minerals
  • 9:00 a.m. to 7:00 p.m. – lemon water or coffee as desired

Feeding Phase (7:00 p.m. to 9:00 p.m.)

At 7:00 p.m. each evening, a meal is ingested consisting of 30% of SNP-approved protein, 50% carbohydrates (vegetables) and 20% fats (incidental).

At 8:30 p.m. to 9:00 p.m., a snack consisting of protein (nuts, cheese, eggs) and carbohydrates (fruit).

No more food after 9:00 p.m.

The macronutrients consumed between 7:00 p.m. and 9:00 p.m. will digest throughout the night, replenishing the body’s nutrient needs. Protein will be broken down to amino acids and enter muscle cells. Carbohydrates will be converted to glucose molecules and be transported in the bloodstream to the liver and muscle cells to replenish the glycogen that was deleted during the morning’s HIT3 workout. Fats will undergo various breakdowns in the small intestine and be transported via the lymphatic system to the liver for processing. And in the event that you over-consume fats, they will be stored in adipose cells.


Fasting Phase (9:00 p.m. to 7:00 p.m.)

During the first two or three hours after eating, carbohydrates will be broken down in the small intestine into glucose molecules, which will enter the bloodstream, where they are transported to muscle cells and the liver for storage. Glucose in the bloodstream signals the pancreas to release the hormone insulin, which aids the glucose to enter muscle cells. The clearing out of your bloodstream by insulin causes your blood sugar to drop below its homeostasis level.

When the brain senses this, it immediately tells the pancreas to shut off its insulin release, and instead, it tells the pancreas to rerelease a hormone called glucagon. Glucagon does the opposite of insulin. It tells the liver that glucose is needed in the bloodstream and signals the liver to convert its stored glycogen to glucose. This process is called gluconeogenesis, the genesis of new glucose to biosynthesize glucose molecules. The liver then releases the glucose into the bloodstream. This depletes the liver’s glycogen storage.

Glucagon then signals the liver that a new way to restore blood glucose is needed. The next process of gluconeogenesis is where the liver acts on adipose cells to release fatty acids into the bloodstream – a process called lipolysis. The liver then takes in these fatty acids and oxidizes them to create ATP to fuel further gluconeogenesis to create glucose molecules to be released in the bloodstream to restore glucose homeostasis levels.

In the process of gluconeogenesis to create glucose, the liver also makes an overabundance of Acytel CoA molecules. When Acytel CoA molecules reach a threshold concentration, the liver starts to go through a process referred to as ketogenesis. Ketogenesis is activated by glucagon in the liver. Acytel CoA gets converted to keto acids that can enter the bloodstream. Keto acids have a great deal of energy and can be taken up by cells to be used for fueling the Krebs cycle to create ATP, the basic energy currency of the cell, which is used to allow us to move, breathe, make our hearts beat, etc.

During ketogenesis, when the blood glucose is low, the brain will spare protein usage to create glucose. Then the brain starts to use fatty acids for its energy source.

During this fasting phase, other than the energy required for the morning’s high-intensity workout (for which energy is supplied to the muscles by the food ingested during the feeding phase), the body will continue to perform non-strenuous activity for the rest of the day with the energy derived from fat cells as described above. Because of the absence of food during this 22-hour fasting phase, the body will continue to draw on fats from our fat cells for energy. This 24-hour process ensures that fat cells will reduce in size, causing an overall fat loss.

John Robert Cardillo Is a Canadian Bodybuilding Champion, Workout expert and Fitness Entrepreneur. Cardillo is regarded as a pioneer of Hi-Intensity training and developed the HIT3 workout system, and the proprietary SHREDDED NUTRITION diet program.

Cardillo is the founder of TRANSFORMATION MASTERY, an educational system that incorporates HIT3 workout system and SHREDDED NUTRITION diet.

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