Physique-Builders: Any way you slice it, beef has a nutritional arsenal to give you more muscles than a clambake. "Steak is an excellent source of protein, iron, zinc, vitamin B6 and vitamin B12 - all bodybuilding musts," Gidus explains. And don't be afraid of getting some saturated fat from beef - it's essential for maintaining testosterone levels.
Physique-Killers: Not all cuts are created equal, though. Some, like the infamous rib eye and prime rib, can have more fat than a plastic surgeon's waste bin. Sure, they taste awesome, but think with your midriff instead of your palate.
Smart Play: Gidus, who encourages red meat consumption, recommends opting for leaner cuts such as those labeled round or loin. A cut of top sirloin may weigh in at 50 fewer fat grams than prime rib. "You can also trim visible fat," she adds. But don't do this until after cooking to maintain moisture.
May We Suggest: Niman Ranch grass-fed, hormone-free tenderloin steaks (nimanranch.com), 3 oz.: 207 calories, 15 g protein, 0 g carbs, 15 g fat (6 g saturated)
Physique-Builders: This great white is brimming with high-quality protein, gut-friendly bacteria, testosterone-boosting zinc and bone-strengthening, fat-fighting calcium.
Physique-Killers: Sugar and processed fruit are yogurt's (and your midsection's) arch nemeses. Flavored versions can have enough of the added sweet stuff - up to 80% of total calories - to cause unwelcome blood-sugar surges, a scenario that triggers the release of extra insulin, which encourages the body to store fat. More gooey jam at the bottom also means less protein.
Smart Play: Stick with plain yogurt and add your own fruit, if needed, for more nutritious sweetness. With only 40 calories in a half-cup, antioxidant-rich blueberries are a good sidekick. If you just can't bring yourself to part with the sweetened stuff, get your
fix postworkout when increased insulin levels are favorable for muscle growth.
May We Suggest: Fage Total 2% Plain Greek Yogurt (fageusa.com), 8 oz.: 150 calories, 19 g protein, 9 g carbs, 4.5 g fat (3 g saturated)