Shortcut To Size: Phase 1, Week 4, Day 24
Doctor's Orders: Meat Makes Muscle!
All forms of protein are good for athletes seeking to add muscle mass, but lean meats are among the best. Turkey, chicken, beef and other meats are complete proteins, meaning they contain all the amino acids your body needs; other forms of protein, especially vegetable sources, are often incomplete and thus less-effective sources.
For best results, I recommend that trainees strive to take in some form of animal protein at almost every meal. Among the best meat choices are chicken and turkey breast, as well as lean cuts of red meat.
Red meat has received an unnecessarily bad rap from the media. I do suggest that you choose beef from grass-fed cattle, which is much higher in CLA and omega-3 fats. Personally, I consume beef all seven days of the week, and sometimes more than once per day. And I've been doing so most of my life. Incidentally, my cholesterol levels, blood pressure, and cardiovascular function are all at optimal levels… and I'm 44 years old.
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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I created an "unofficial" group on facebook intended for people doing the "Jim Stoppani's Shortcut to Size" program, through bodybuilding.com. Here you can interact with other members, post nutrition tips and ideas to make the daily meals easier to commit to and also post progress pictures to motivate other members and yourself!
Question for Jim or anyone who can help-
Right now I'm trying to put on size and I'm stuck at 175
I'm doing the 12 week workout here, plus after my regular workouts I do 45 - 60 min of core everyday. Now do you think thats over working my body to the point were im burning off any gains?
Could be a nutritional issue. How is your protein/calorie intake? Are you getting at least a gram of protein for every pound of mass? Are you taking in carbs around your workouts to replace glycogen?
im getting more then a gram of protein for every pound i make sure of it. and i get plenty of carbs i could up the carbs for sure but as of right now there good to go. so i dont know what it is, mind you my parents are slim and its always been hard for me to gain weight but still this is getting ridicules
It isnt just protein and carbs that are important, its overall caloric intake. There is a calculator on the Nutrition page of this program that shows how many calories, grams of protein and carbs you need, as well as fats. I personally dont use it because it says I should be eating 472 grams of protein and carbs with an overall caloric intake of 5400.
Im on week 4 and can tell already, this is working. Others in the gym have commented. I started at 278 lbs. back in 2006, got weight down in 2009 (205lbs.), started working in the gym in Feb. 2012 and now 195 lbs. and feeling good. Photo at 278 on my page. New to this photo posting and trying to figure it out.