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Shortcut To Size: Phase 1, Week 1, Day 7

Shortcut To Size: Phase 1, Week 1, Day 7

Enjoy one more day of active rest. Tomorrow, it's back to the gym. Today's orders are about the many wonders of water.

Doctor's Orders: Wonderful Water

Drink a gallon of water every day. Why? Water is essential for overall health, as well as muscle growth. Keeping your body well-hydrated is important to everything from protein synthesis to digestion. Steady water intake keeps nutrients moving in your bloodstream and into your muscle cells. Don't drink that gallon-plus in one sitting -- gulp it during the course of the day. This is especially important for trainees on high-protein diets, as well as those of you using creatine.

Remember, water keeps your muscles full. It can also help you stay lean -- research has shown that simply drinking two cups of water between meals boosts metabolic rate. Water is the essence of life, and its importance to athletes can't be overstressed. Drink a pint of water with main meals and try to exceed the daily one-gallon recommendation.

Schedule. Track. Succeed.

Active Rest

Every rest day is an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.

Get Your Daily Meal Plan Here!

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Jim Stoppani

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About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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Ron2012Paul

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Ron2012Paul

jim, i recentlygot off cutting losing 17 lbs to drop to 180. I want to bulk but not gain fat back that i lost. A week through this diet i just feel like im already gaining the fat back what should i do

Apr 8, 2012 5:29am | report
 
BConvoy

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BConvoy

Adjust your calories. You cant bulk without gaining a bit of fat, but you can minimize it to a certain degree.

Do HIIT on your off days to make sure you´re burning fat, and try to get more of your calories from protein instead of carbs(dont cut carbs out alltogether though!).

May 6, 2012 12:26am | report
JonathanWinbush

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JonathanWinbush

I drink a ton of water everyday it helps curb my appetite too

Apr 8, 2012 10:42pm | report
 
alexrp33

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alexrp33

Im soooooooo sore from Day 5 of first week on this program. leg day. I cant even move. Is this too much or its nomal?

Apr 15, 2012 10:09am | report
 
micahfields

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micahfields

Im not in the best of shape but Day 5 killed me too. Maybe too much weight but if I lowered the weight I wasnt getting the burn. I can tell you that I started taking BCAA during workouts and that has cut my recovery time down alot.

Apr 17, 2012 3:19pm | report
fudog75

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fudog75

I hear you brothers. Muscle in quads, hams and my butt.
Need some pain to realise some gain.
Think this is normal.

Apr 30, 2012 12:09am | report
comick77

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comick77

Just started yesterday, hope it works!, Im not even sore! and i do my best, complete 15 reps!, Im going to set goals and take pictures, stay tuned.

Apr 17, 2012 9:06am | report
 
swaq

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swaq

my legs are still sore from day5 workout, i came here hoping theres no workout today lol. hopefully will recover by tomorrow!

anyone experiencing the same thing?

May 2, 2012 7:36pm | report
 
BConvoy

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BConvoy

I´ve been lifting for over a year, and took a 9 day break before starting this program, and my legs are killing me!
Even though i played soccer on monday.

I absolutely love it, it tells me the workout worked!

May 6, 2012 12:28am | report
CBRob

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CBRob

I could barely walk down the stairs leaving the gym, must have done something right. Is it ok to skip a rest day if your feeling strong that day? Could you exercise everyday without "overtraining" if you rotate the muscle groups like in Jim's plan?

May 20, 2012 9:36am | report
 
aspirinson

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aspirinson

I'm not an expert, but I would suggest keeping the 2nd rest day. Every bit of muscle recovery will help in your next workouts. If you're feeling strong, try doing more HIIT like Jim says to stay active.

May 20, 2012 3:13pm | report
charliesjc

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charliesjc

That day 5 workout has ruined me too! But wow it felt good. I'm on day 7 (2nd rest day) and I can barely move, my hamstrings are not responding! I think I hurt the muscles in my lower back as well with the deadlifts because I can't bend down either. All my muscles from day 5's workout are incredibly stiff.

Jun 18, 2012 7:39am | report
 
Chornyrusky

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Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... but i can feel the relief on my legs already :)

Jan 20, 2013 11:17am | report
Chornyrusky

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Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Chornyrusky

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Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Chornyrusky

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Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Chornyrusky

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Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Chornyrusky

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Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Chornyrusky

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Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Chornyrusky

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Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Chornyrusky

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Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Chornyrusky

Rep Power: 0

  • rep this user
Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Chornyrusky

Rep Power: 0

  • rep this user
Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Chornyrusky

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  • rep this user
Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Chornyrusky

Rep Power: 0

  • rep this user
Chornyrusky

Man i feel the exact same way, i have no idea how i am going to get to the gym tomorrow, i can barely sit, when i lie down it is a torture to get back up...i never felt so much soreness ever! i even wondered if taking pain killers could help... hopefully the pain will be gone soon enough

Jan 20, 2013 11:18am | report
Showing 1 - 25 of 45 Comments

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