How to Gain Lean Muscle Mass

• In order to gain weight in the form of muscle mass, two factors are of most importance: diet and resistance exercise. Additional calories are needed in order to accomplish this goal during resistance exercise. If all additional calories consumed are used for muscle growth, then approximately 2,500 of extra kilocalories are required for one pound of desired increase in lean muscle growth per week. Therefore 350-700 additional kcal calories more than daily requirements would support this mass gain and the necessary energy requirements for training.
• This increase in calories can be accomplished by increasing meal sizes, eating more frequently, or by choosing higher-calorie foods. Ideally, one should be eating at least 5 times per day. Meal replacement drinks are a great way to achieve results for those who find it difficult to consume this many meals per day.
• Muscle gains require increased amounts of protein. These needs are estimated to be 1.5-2g/kg of body weight per day.

Recipe: MUESLI-Serves 8 (1 Cup) Servings

Ingredients:

• 2/3 cup uncooked quick cooking oats
• 2/3 cup 1% milk
• 2/3 cup nonfat plain yogurt
• 2 teaspoons pure vanilla extract
• 1 cup orange juice
• 2/3 cup chopped almonds
• ¼ cup honey
• 2 cups thinly sliced peaches, nectarines, mangoes, apples, or apricots
• 1 cup strawberries, raspberries, or blueberries

Method:

• In a large bowl, combine oats, milk, yogurt, and vanilla. Let sit for 5 minutes to soften oats.
• In a small bowl, combine orange juice, chopped nuts, and honey. Slice fruit and add to orange juice mixture. Add berries. Stir into yogurt mixture and mix well. Serve chilled.

Beware of "Sugar-Free" Labels

Aspartame's new name and the little known new
nanotech product that drugs your tongue, unlabeled!

Never drink diet soda. The new product unlabled
is Senomyx which will only be labeled as an
artificial flavor or flavor enhancer is created
by drug technologies and nano technologies. It
has been given the label of GRAS (generally
recognized as safe), so it won't be labeled like
Aspartame (AminoSweet) . By receiving the GRAS
status given to them by their very own trade
association, Flavor and Extract Manufacturers
Association (FEMA) they are not required to
submit to any rigorous FDA testing on this drug
that "fools" the tongue so that you perceive that
you are eating sugar, but you are not.

Senomyx is made of such small scale materials
that it can fit under the 5% organic standards rule.
Kraft foods who owns organic companies saw to it
a few years ago that Congress would change a
court ruling that supported only natural
ingredients in the organic certified processed products.

Now because of Kraft lobbyist "synthetic"
ingredients are allowed in certified organic
processed foods under the 5% rule. Kraft is
krafty..I bet they plan on a line of dietetic
organic food and drinks that will not have to be
labeled because it is under 5%.

For everyone who wants to keep up on how they
slip aspartame into our foods, drugs, vaccines
(yes, vaccines), OTC meds (especially child
products), aspartame has a new name of
AminoSweet. Since aspartame has gotten such a
bad name (as it should), Ajinomoto has renamed
this toxic chemical sweetener. Start double checking your labels.

NPC's Excalibur, 2009: 2ND PLACE (Open Figure, Class B)

NPC's Excalibur, 2009: 2ND PLACE (Open Figure, Class B)

NPC's Excalibur, 2009: 2ND PLACE (Open Figure, Class B)