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Shortcut To Size: Phase 1, Week 3, Day 17

Shortcut To Size: Phase 1, Week 3, Day 17

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: Get Fat

Foods containing unsaturated fats, particularly monounsaturates, are excellent for bodybuilders. Don't buy into the notion that a bodybuilding diet should be low fat-it should only be low in trans fats. Omega-3 fatty acids, found in fish and flaxseed oils, are important for creating a favorable hormonal environment for building muscle tissue and staying lean.

Other unsaturated fats, such as those found in olives, avocados, nuts, seeds, plus olive and canola oils, also provide bodybuilders with numerous muscle-building advantages. Except when cutting up, fats should represent 20%-30% of your daily diet. Even saturated fats have a place in a bodybuilding diet. Why? Athletes consuming higher amounts of saturated fats and monounsaturated fats tend to have higher testosterone levels.

If you have a tough time juggling the numbers, one easy way to make sure that you are consuming enough fat is to eat half your weight in pounds in fat grams. So a 200-pound person would eat around 100 grams of fat each day.

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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sempercr

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sempercr

Great work out great burn out. Love the changes so far. Burning fat off and showing that lean muscle.

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Mar 25, 2013 8:56am | report
 
Masica999

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Masica999

Stronger every workout.

Apr 2, 2013 5:28pm | report
 
Bufayez

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Bufayez

Am sorry man but The results am seeing so Far is totally unreal !!!!! There is some sort of Magic in this program , LOL

Oct 6, 2013 2:13pm | report
 
ClaudAU

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ClaudAU

I saw a lot of people trash talking Jim's nutrition plan but I've followed his suggested macros almost to the T and I'm seeing excellent results so far! I don't have a PhD in Physiology (or an eight pack for that matter) so I'll take the doc's advice over the nay-sayer any day! Great program Jim!

Nov 13, 2013 5:58pm | report
 
issamkalil

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issamkalil

it is great work out. i like it

Dec 16, 2013 11:14am | report
 
Yoleez

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Yoleez

I feel stronger and burning fat. Most of the time I feel full impact 2 days after. Right now I can hardly move my legs due to soreness, but I like that.

Jan 28, 2014 10:03am | report
 
DustinJMiller

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DustinJMiller

I really like this workout but I feel weird only working out four days a week. Would it be bad if I did some strength exercises on the wednesday rest days in addition to cardio?

Nov 5, 2014 10:20am | report
 
Showing 1 - 7 of 7 Comments

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