Muscle Nutrition Plan

In order for one to increase their muscle mass, they need to take in foods rich in calorie. The calories need to come from foods that are high in protein and low in fats. A Muscle nutrition plan goal is to ensure one gains that one gains lean muscle mass while losing fat.

An example of a muscle Nutrition daily meal plan:


When eating the first meal of the day and after several hours of rest, it is important to put something with fiber and carbohydrates in the body so that your body wont continue consuming itself for energy.

Example of a breakfast meal:

3 eggs or (2 chicken sausages or 2 slices of low fat turkey bacon), a quarter cup of shredded cheese, scallions, 2slices of bread or (Oatmeal), a small apple, 1 cup of blue berries, 1 cup of vanilla milk or (coconut milk or yoghurt) and a glass of water.

The eggs and milk will provide the highest quality of proteins while the bread or oatmeal while provide slow burning carbohydrates which ensures that the body has long lasting energy. The blueberries help the body recover from damage caused by stress and other such factors. Water is necessary for the body. Muscles are made of about 75% of water and the slightest dehydration can impair one’s physical performance and even cloud one’s thinking.

After having breakfast, one can have something to eat in 2 to 3 hour intervals. this will ensure your body makes the most of what you are putting into it.

For example, One can make a salad with:

A can of tuna, dark green lettuce, carrots, tomatoes, bell peppers,onions,a tablespoon of olive oil as dressing, a medium orange and a glass of water.

Tuna provides great proteins for the body. The dark green lettuce is packed with magnesium which is essential for muscle functioning and testosterone production. the other vegetables provide great appetite control and the orange is rich in Vitamin C.

For Lunch:

6 oz sliced chicken or (turkey breast, pork tenderloin, beef), a quarter cup of brown rice or (Wild rice), 2 tablespoon of walnuts or (Silvered almond or mayonnaise), lettuce, onions, carrots, tomatoes and a glass of water.

The chicken or turkey or pork or beef will provide great proteins for the body. The rice will provide slow burning carbohydrates which will help you fill full and with energy for longer.
Always remember to drink water between meal intervals and perhaps make a sandwich or a salad after 2 to 3 hours from last meal.

For Dinner:

6 oz Tilapia or (5 oz tuna steak or 6 oz shrimp), 2 tablespoon of cheese, 2 medium yams or (Wheat berries or pearl barley), 1 tablespoon of butter or (Coconut oil or sesame seed oil), 1 cup of broccoli florets and a glass of water.

The Breakup Doctor System

Most of us, if not all, have experienced heartbreak at one point in our lives. There will always be that one person that you fondly think about even after a long time. Yes, that one person whose memories still haunts you. You always picture in your mind how the two of you will meet again; how you will be looking your best, with the job that you are successful in, probably with the new guy you are currently dating. But it does not happen that way.

You suddenly meet your ex boyfriend at the most inconvenient time. The time when you thoughtlessly grabbed the most unflattering dress from your closet because you were in a hurry, when your hair was in such a mess because you were trying to catch the bus, the time when you spilt coffee on your coat because you were balancing papers and files in your arms. That single unfortunate moment is the one fate chooses for you and your ex to meet again.

You exchange pleasantries and go down memory lane. Then it happens. The same twinkle in his eye, the manner how he brushes his hair, it all brings back memories and pricks that little part of you that is still hopelessly in love with your ex. And everything just comes rushing back to you. You are reminded of how good things were between the two of you. Then you decide that you want him back.


But how do you exactly do it? This is where the good part comes. The Breakup Doctor System is a package full of self- help manual on how to get your guy back. It includes practical advice that will not only help you get the old love you want but also feel good about yourself again. This package helps a woman feel secure about herself before embarking on a journey to bring her ex boyfriend back.

But before you go on applying this stuff, you should first know whether there is a chance to get the guy again. Take the Does My Ex Boyfriend Still Love Me Quiz to know whether there still stands a chance for you to get back together or if you will only waste time and energy. This matter-of-fact quiz includes questions about whether you and your ex are still constantly communicating and find yourselves talking as if you were still together and questions as such. It is simple but direct to the point. This quiz will determine whether you should follow your heart and win him back or just move on and keep him as a fond memory.

Getting back with an ex boyfriend who dumped you or broke up with will prove to be a difficult task to do. But nothing is impossible if two people sincerely care about each other. But before doing this, make sure that you are confident and sane. Because at the end of the day, it is better that feel good about yourself regardless if this works or not.

Play Game On The Internet But Getting Addicted To It Is A Big No

play-gameWhen you try out a role play game for a long time span, it is evident that there will be negative effects popping up. There is nothing wrong in playing video games, but it shouldn’t be excessive.

Do you play video games for long times? Are you becoming addicted  to  video games? Did you know the bad consequences of playing video games for a long period of time? If you or someone you know is facing the problem of video game addiction, you must seriously take steps to have a normal and healthy life again. The social interaction must be there and it shouldn’t be surpassed with the virtual gaming world. If you are a parent, make sure that your child is not getting addicted to playing games on the computer screens and smart devices. Continue reading