Shortcut To Size: Phase 1, Week 2, Day 10

Active rest for the body, more knowledge for the mind. Follow the doctor's orders for best results!
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Doctor's Orders: Plenty of Protein

I recommend you take in at least one gram of protein per pound of bodyweight each day, and even up to almost 2g per pound on workout days. Protein needs for individual trainees may vary, but this minimum ensures sufficient amounts with which to build muscle. If your bodyweight is low or if your caloric requirements for maintenance are high, then you may need even more protein than athletes of comparable size.

There is a lot of debate in the science community about whether consuming very high amounts of protein - around the 2 gram per pound mark - will result in more muscle growth. While most research suggests that you don't need more than 1 gram per pound, I still argue that those who train very intensely do need more protein.

None of the research on weight-trained subjects and protein intake involves the type of intense training that you find in a program like Shortcut to Size. When individuals who train at that level of intensity consume very high amounts of protein, they see great results as far as muscle growth and strength gains. I've seen it; my clients have seen it.

This is when I, as a scientist, step back from the lab and prefer to use recommendations based on everything I've seen in the gym. Eat your protein, kids!

Active Rest

Remember that every rest day should be 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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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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HIIt Day. Really enjoying this program.

Jul 9, 2013 4:00am | report

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Rest day, well a day to be able to play some pick up basketball. Been to focused on this program to squeeze it in... Back to the weights Thursday .. Great workout routine. Jim knows his stuff...

Jul 23, 2013 10:13pm | report

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SOooooo.... I don't have a ton of time to really go to town on all the has to offer... I don't have time to update my measurements non stop- Anyway- some of you may have seen my activity on the Shortcut to shred Plan- I completed Stoppani's shortcut to shred THREE TIMES!!!! I am now on Week Two Day Three of this Shortcut to Size program. Anyway. I will try to chime in here and there- Hit me up if you have any questions! -M.PHOE

Oct 23, 2013 9:17pm | report

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It's kinda fun getting a HIIT cardio day in the middle of the week.

Jul 9, 2014 4:16am | report
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