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If you eat beef, which you should in balance, eat tenderloin. It is extremely low in fat, as is pork tenderloin. Fortunately, they are both the most flaverful and tender.
For the back, mix an assortment of dead lifts, squats (which hit the lower back, butt and hams), back extensions, lat pull downs (wide wide and narrow grips) and rows, mixed with a machine, cable or dumb bell. When I say mixed, I mean change them around from day to day. Try to always do a pull down of some sort, row, extension and lower row each time you do back.
Back is important because it holds everything else together, creates balance in all you are doing and is a large muscle group, meaning it help turn up your metabolism.
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If you're wringing your hands you can't roll up your shirt sleeves.
Stangers have the best candy.
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