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.

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.

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