A secret to getting a hard, lean body is: your post workout meal. This is the most important meal of the day. When you are done with your exercise routine, you are in a catabolic state where the glycogen in your muscles is reduced and increased cortisol levels begin to break down the muscle tissue.
These conditions should not be left for too long and the easiest way to reach an anabolic state is to consume an easily digestible post-workout meal. This meal should consist of quickly digestible carbohydrates to replenish muscle glycogen and digestible proteins which provide the amino acids to begin muscular repair.