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Fiber and lean protein is all-important for muscle gain and fat loss.

Here are some quality lean-protein foods

Here are the top 12 sources of high quality lean protein:

1. White egg omelets (hard boiled eggs)
2. Lean skinless chicken and turkey (white meat)
3. Wild Salmon
4. Lean beef
5. Tuna
6. Lean Pork
7. Sardines
8. Skim milk
9. Cottage Cheese (Fat Free)
10. Beans, nuts, legumes
11. Soy (Tofu)
12. Whey protein drinks.

Here are some quality fiber foods.

Top 12 Foods That Are High in Fiber:

1. Broccoli
2. Spinach
3. Yellow and red peppers
4. Cauliflower
5. Kale
6. Sweet potatoes
7. Brown rice
8. Plain Oatmeal (my favorite breakfast food)
9. Tomatoes
10. Berries (extremely high in antioxidants which speed up your recovery)
11. Bananas (my simple carbohydrates after working out.)
12. Legumes, beans, nuts

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Calf Phrases/Heel Raises are excellent for working not only your calves, but your quadriceps and tendons. A calf phrase is done by positioning the ball of your foot (Near the top. When people stand on this--it's called 'On your tippy toes.' and pushing up as far as you can, then lowering yourself down again, then raising again. Doing this in repetition (for beginners, recommended 30 to 40 at a time with no extra weight, with two to three sets a day. I will get you an example. http://www.youtube.com/watch?v=Tm_OGrLHVvg Doing these on a solid surface, or just on the floor is fine. I personally like to do them on a staircase, and do ten to twenty on each step. Another example is leaning against a sturdy object/solid wall and raising one leg up behind you while being on the tip of your foot with the other leg. ------------------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------------- Wall Sits are kind of self explanatory. Sitting against a solid wall with your back straight, and your legs being completely straight (Your knee should be bent perfectly to the point where it's going straight up from the floor, then straight into your hip.) And your arms up against the wall. Doing two to three and holding them for one to one and a half minutes to start off, then aim for two minutes before you're done. Example http://www.youtube.com/watch?v=tDjKeOCgisw First set should be 1-1:30, set two should be 2-2:30 minutes. ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Now push ups. These are self explanatory and I'm sure you know how to do them, but here are a few variations. Wide arm push ups. Spreading out your arms to about half a foot on each side from shoulder length, and lowering yourself (while keeping your body straight.) and pushing yourself up. This is not only an arm exercise, but it also stimulates your pectorals and lats. Military Push Up. These are also somewhat self explanatory, unlike traditional push ups where your elbows bend and go out to your side--bend them so they go BEHIND you. They bend backwards, then push back up. This isolates the tri-ceps and deltoids. I'd personally recommend starting off with two sets of Calf Phrases (with a single minute in between each set. Each set should be 20 to 30.) and then following up with wide arm push ups (two sets, aim for ten to fifteen, then fifteen to twenty. one minute in between each set.) Then Military push Ups, (two sets, five to ten, then ten to fifteen. one minute in between each set.) And finish off with wall sits, two sets. ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------ Variations of sit ups, and other exercises for your tummy muscles. Find something around the house that's sturdy enough to hold you down in a sit-up, and small enough for you to slide the tip of your foot under. Possibly a couch, or a chair, or something similar. Or if you're comfortable enough without having something to hold you down, we can start without one. Straight-arm sit ups. Keeping your arms up beside your ears, straightened and elbows-locked, and not taking your head out from the side of your arms--doing sit ups in sets of ten to fifteen, with two sets every one minute is a great way to start building your stummy. Another variation is laying down with your hands clasped together, right above your stomach. (Note: Do not 'shove' your hands forward to give yourself momentum.) doing two sets of these, ten to fifteen in each set with one minute in between each set. Another variation is the old-fashioned holding your hands together behind your ears. I don't think i need to explain that one, so we can move on. The same set-rules as the others. Handstands against the wall. Turn away from a sturdy wall, put your hands on the floor and walk your feet up until your arms are straight. Hold your arms as extended as you can, and try and keep your head in between your arms, looking at the wall. Six sets for ten seconds at a time should be your starting goal.show less