another round of shopping. this time weighted in proteins for those who are interested in weight gain through increasing muscle mass. although red meat is not recommended for a healthy life, for muscle development and considering the development of reps/weights in workouts, "based on my humble personal experience", it works the best.. i prefer the other proteins sources such as turkey, chicken, fish and veg proteins as complementary. once again, when i'm working for "weight gain" purpose, the core protein source in my nutrition is redmeat. however, when i'm done with weight gain and alternate to another purpose in my training program, i also decrease the redmeat intake.. let me know if any question.