20 Thai Food Recipes That Bring Culture to Your Kitchen

If you want make Thai food that puts the place down the street to shame, then you want to try these 20 recipes... ..Read the full article on Muscle for Life

How to Eat Healthy and Actually Enjoy It (Really!)

If you want to know how to eat healthy without having to give up all the foods you actually like, then you want to read this article. ..Read the full article on Muscle for Life

Muscle for Life Success: Justin C.

Justin did a textbook "aggressive cut" and KILLED it. He used my Bigger Leaner Stronger program to drop 16 pounds in 2 months without sacrificing any muscle or strength. ..Read the full article on Muscle for Life

Huge On A Hundred: Roman Fritz's German Precision Growth Plan

Training is an art, but eating for growth is a science. And it's one that IFBB pro Roman "Rex" Fritz has dialed in down to the gram. Here's his masterwork, for the price of $100 a week!

When we at Animal tasked IFBB pro Roman "Rex" Fritz with concocting a bodybuilding meal plan for $50 a week, he unleashed the whole milk-guzzling ode to the calorie that helped him make the most of his teen years.

When the challenge got upgraded to "Huge on a Hundred," he got more scientific. This world-class competitor used his trademark German precision to craft a menu built around the classics, but with room for some color and variety, too.

Huge On A Hundred With Roman Fritz
Watch the video - 22:55

The one thing this new plan shared with his $50 plan? If you don't get huge on it, that's entirely on you and your training.

This is how the pros grow. Get out your rice cooker and open wide.

Pro-Level Protein

Put a Benjamin in some lifters' hands, and they'll have visions of eating like a king. Somewhere after the bacon-wrapped filet, between the cheese course and the after-dinner brandy, they'll run out of money without having done anything to help add quality mass.

Don't eat like a king; eat like a pro. Use your extra dough to add a little diversity—and some extra protein and nutrients—on top of what you know works for your goals. In Fritz's case, he upgraded his six-whole-egg breakfast from "Big on a Budget" to a five-whole-egg omelet with an extra 8 ounces of egg whites poured in. That may not sound like much, but it provides a net gain of 19 grams of protein. German precision indeed.

Fritz rounded off his daily protein intake with two meals of his standby boiled chicken breasts—and you can keep your sauces, thank you very much. "I keep my chicken bland," he says. "I'm not going to tell you to put some crazy shit on it if I don't do it, because this is my 'Huge on a Hundred,' and we're going to do it the way I do it." A little black pepper, chili powder, and some raw ginger on the side, and he's good to go.

Don't eat like a king; eat like a pro. Use your extra dough to add a little diversity—and some extra protein and nutrients—on top of what you know works for your goals.

The final protein source: a can a day—the big 9-ounce one, not the puny one—of albacore tuna. That's over 260 grams of protein per day all told, not including two protein shakes of 50 grams apiece. Seriously, growth is inevitable. Just chew and swallow.

Fritz's Personal Meal Prep Tips

• Use kitchen shears instead of a knife when possible. It's faster, safer, and easier.
• Know your textural tastes. Fritz likes his oats dry, but his rice soggy. And you?
• Your shaker bottle doubles as an egg scrambler. Ingenious!
• The water you use to boil chicken is perfectly safe to use for veggies, too.
• The more colorful a pepper, the more nutrients it contains. So, choose red over green.

Universal Nutrition Animal Whey

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Don't Fear the Carb

While the rest of the fitness world continues its on-again, off-again dalliance with low-carb eating, elite bodybuilders always have and always will eat carbs without apology. And when they want to add size, they eat more of them.

Case in point: When Fritz looked at a bag of rice on the shelf in the Thriftway, he didn't see two weeks' worth of half-cup servings; he doubled his grains to double his gains. "You could go higher carb and have the whole frickin' bag in a week and go with a whole cup dry for three meals a day," he says. "You wanna gain, yeah? You wanna get huge, right?"

At this point, someone inevitably chimes in, "But what about brown rice? Isn't that healthier?" as if simply asking the question will get them an award. So let's see... Double the cooking time, triple the chewing, and more need for flavoring, all to get a negligible amount of extra protein and fiber? Not for this pro.

Just watch and learn, little man. Get your fiber from vegetables and your protein from eggs and animals. Then get your carbs from white rice. It's that simple.

Veggies? Yes, Veggies

We've had a few Animal shopping challenges wrap up without a single fruit or vegetable within earshot of the cart. That's not how Fritz grows. He tends his garden along the way.

"Get your fiber, your greens, and a lot of colorful stuff in your food," [Fritz] commands.

Yes, of course he takes his Animal Pak every morning along with his oats and eggs, but he also adheres to the unarguable philosophy of "the more vitamins you get, the better." This is why each of his three daily epic rice-and-chicken meals comes with a heaping helping of asparagus and red peppers, all boiled in the same water he used to boil his chicken breasts. "Get your fiber, your greens, and a lot of colorful stuff in your food," he commands.

As if that weren't enough, he also found room in his budget for the proverbial apple a day—in other words, more fiber, more color, and more nutrients. There's room for it in yours, too, if you look hard enough.

The Well-Rounded Weight Gainer

Four solid food meals and a post-workout shake is enough to help anyone grow. But pros aren't just anyone, which is why Fritz saved room for one last caloric bounty, to help him build the perfect gainer shake.

In "Big on a Budget," he wrapped up his day with 2 scoops of Universal Casein Pro with half a cup of oats added in. This time, he upgraded the same shake with 2 tablespoons of peanut butter, to add calories and get plenty of healthy fats. And this peanut butter doesn't come from one of those "use it up over the course of a month or so" jars, either. He divides the entire jar out day by day, like every other item on his list, to use it all up in seven days.

The result, he promises, is "a good well-rounded weight-gainer shake. Because that's what we want to do here. We want to get huge."

Breakfast

Whole eggs: 5

---

Egg whites: 8 oz.

---

Oatmeal: 1 cup

---

Pre-workout meal

Rice: 1 cup (dry weight)

---

Chicken breast, boiled: 8 oz.

---

Asparagus, chopped and boiled: 100 g

---

Red and yellow peppers, chopped and boiled: 6-7 oz.

---

Post-workout

Animal Whey: 2 scoops

---

Snack

Apple: 1

---

Post-workout meal

Albacore tuna: 9 oz. can

---

Rice: 1 cup (dry weight)

---

Dinner

Rice: 1 cup (dry weight)

---

Chicken breast, boiled: 8 oz.

---

Asparagus, chopped and boiled: 100 g

---

Red and yellow peppers, chopped and boiled: 6-7 oz.

---

Before bed

Universal Casein Pro: 50 g

---

Oatmeal: 1/2 cup

---

Peanut butter: 2 tbsp

---

Daily Total

Amount per serving

Calories 4,655

Fat74 g

Carbs610 g

Protein378 g

Become An Animal

Check out Animal's complete supplement lineup! Go Now!

MFL Podcast 77: Live Q&A: How fast can you gain fat, dealing with haters, 2016 plans, and more…

This episode is a recording of my last live Q&A I did over at Legion and in it I take questions on how much fat you can gain in one meal, my way of dealing with haters, what's in store for Legion and MFL in 2016, and more... ..Read the full article on Muscle for Life

Mega-Earthquake: Why Portland & Seattle are Fucked

I’m from the Pacific North West. I don’t live there now. And it looks like moving back may not be such a good idea.

Here’s what will happen when the massive overdue earthquake hits the North West:

Soon after that shaking begins, the electrical grid will fail, likely everywhere west of the Cascades and possibly well beyond. If it happens at night, the ensuing catastrophe will unfold in darkness. In theory, those who are at home when it hits should be safest; it is easy and relatively inexpensive to seismically safeguard a private dwelling. But, lulled into nonchalance by their seemingly benign environment, most people in the Pacific Northwest have not done so. That nonchalance will shatter instantly. So will everything made of glass. Anything indoors and unsecured will lurch across the floor or come crashing down: bookshelves, lamps, computers, cannisters of flour in the pantry. Refrigerators will walk out of kitchens, unplugging themselves and toppling over. Water heaters will fall and smash interior gas lines. Houses that are not bolted to their foundations will slide off—or, rather, they will stay put, obeying inertia, while the foundations, together with the rest of the Northwest, jolt westward. Unmoored on the undulating ground, the homes will begin to collapse.

That’s from a great piece of science writing by Kathryn Schulz at the New Yorker. Here’s more:

Among natural disasters, tsunamis may be the closest to being completely unsurvivable. The only likely way to outlive one is not to be there when it happens: to steer clear of the vulnerable area in the first place, or get yourself to high ground as fast as possible. For the seventy-one thousand people who live in Cascadia’s inundation zone, that will mean evacuating in the narrow window after one disaster ends and before another begins. They will be notified to do so only by the earthquake itself—“a vibrate-alert system,” Kevin Cupples, the city planner for the town of Seaside, Oregon, jokes—and they are urged to leave on foot, since the earthquake will render roads impassable. Depending on location, they will have between ten and thirty minutes to get out. That time line does not allow for finding a flashlight, tending to an earthquake injury, hesitating amid the ruins of a home, searching for loved ones, or being a Good Samaritan. “When that tsunami is coming, you run,” Jay Wilson, the chair of the Oregon Seismic Safety Policy Advisory Commission (OSSPAC), says. “You protect yourself, you don’t turn around, you don’t go back to save anybody. You run for your life.”

You can read the entire article HERE.

Now go lift something heavy,
Nick Horton

PS. The photo is of people running from a tsunami in Hilo, Hawaii.

The post Mega-Earthquake: Why Portland & Seattle are Fucked appeared first on THE IRON SAMURAI.

20 Meatless High-Protein Recipes That You’ve Got to Try

Looking to increase your protein intake without eating yet another chicken breast or steak? These recipes will help! ..Read the full article on Muscle for Life

The Simple Science of Losing Belly Fat…For Good

If you're struggling to understand how to lose belly fat, and want a tight, toned stomach, then you want to read this article. ..Read the full article on Muscle for Life

How to Get Rid of (and Prevent) Stretch Marks

If you want to know what actually helps prevent and get rid of stretch marks and what doesn't, you want to read this article. ..Read the full article on Muscle for Life

muscletech phospha muscle reviews

What is muscletech phospha muscle

Best bodybuilding supplements like muscletech phospha muscle can help body builders be in shape. In order to get serious results, you should instill your faith in muscletech phospha muscle as it has been appreciated by all of its consumers. The presence of nitric oxide in the body through the aid of a body building supplement pumps you up with alleviated levels of energy and are not present in muscletech phospha muscle. Choosing the best body building supplement like this, can prove to be a hard task since there are a large number of products in the markets which cater to body building. But you don’t need to waste your time on the selection process; you can completely trust on muscletech phospha muscle because of its good reputation among consumers.

Compare Similar Products:

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Title	MuscleTech Phospha-Muscle Phosphatidic Acid Supplement, 140 Count	MuscleTech Clear Muscle, 168 Count	VINTAGE BUILD - The Essential 3-in-1 Muscle Builder - Premium BCAAs, Creatine Monohydrate, and L-Glutamine - Fresh Berries, 330 Grams
Price	$60.62	$40.25	$35.99
Rating
Reviews	Read Reviews	Read Reviews	Read Reviews
Link	More Info	More Info	More Info

Product prices and availability are accurate as of Jun 12 18:49:12 UTC but are subject to change. Any price and availability information displayed on the merchant site at the time of purchase will apply to the purchase of this product.

Does it actually work?

Depending on the quality of the bodybuilding supplement, you will experience the results accordingly. If you are using a low quality cheap priced body building supplement then you will not really see any kind of optimum results even after putting your heart and soul in rigorous workout sessions. Muscletech phospha muscle and all other Body building supplements should be consumed according to the directions enclosed. You must remember that muscletech phospha muscle is not a substitute for exercise, but it delivers muscle pumping energy in workout sessions and by developing increased growth hormones. To get proper results from your workout sessions you need to consume muscletech phospha muscle on a regular basis.

Side effects:

This sort of muscletech phospha muscle is normally a magnificent formula which is utilized to diminish extra weight. This is simply utilized to enhance the imperativeness of your body alongside there exists an incredible bring up set up with the body alongside doing work potential advanced into substantially more lengthier. This sort of muscletech phospha muscle supplement can be exceptionally powerful to further enhance the specific sex vitality helping your body alongside there is conceivably improvement from the resilience which is prerequisite of sexual execution.

Information about the active ingredients:

Best iron pumping supplements like muscletech phospha muscle can present characteristic nitric oxide in the body as it contains L-Arginine in it which encourages the improvement of nitric oxide. The vicinity of nitric oxide in the body through the guide of a body buliding supplement pumps you up with reduced levels of vitality. Different results incorporate, increment in bulk, increment in anaerobic vitality, Fortify your safe framework and helps Muscles to recuperate quick. In conclusion, it lives up to expectations successfully and gives myself results with for all intents and purposes no uncomfortable reactions.

Overall review

All substances utilized in this supplement and make this impeccable alongside without a doubt possible item or administration. Own particular situation is concern, to see individuals unmistakably involvement as to its doing work appeared to be fabulous alongside breathtaking. This introduced myself my own particular crucial deciding result within couple of weeks with essentially and that is appeared to be the specific in addition to purpose of this item or administration that we encountered when utilizing this supplement.

The post muscletech phospha muscle reviews appeared first on HyPower Fuel!.

Nautilus E614 Elliptical

Nautilus E614 Elliptical Trainer Machine Reviews

The Nautilus E614 Elliptical Trainer is a strong contender among the mid-priced elliptical machines. You can use the E614 model in your home gymnasium since it is ideal for fitness enthusiasts of any skill level and low impact training. With two incarnations of itself, the durability of the Nautilus E614 proves it can stand the test of time since the models offer tougher features and more flexibility. It remains a popular due to its quality structure, durable status, and the capacity to test both novice and skilled elliptical operators. Though sometimes wobbly, its overall construction is sturdy and brings positive results with regular use.

Compare Similar Products:

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Title	Nautilus E614 Elliptical Trainer	Nautilus E616 Elliptical Trainer	Nautilus E514c Elliptical Trainer
Price	$599.99	$899.00	$649.99
Rating
Reviews	Read Reviews	Read Reviews	Read Reviews
Link	More Info	More Info	More Info

Product prices and availability are accurate as of Jun 16 18:10:12 UTC but are subject to change. Any price and availability information displayed on the merchant site at the time of purchase will apply to the purchase of this product.

Resistance Levels

The upgraded Nautilus E614 provides 20 levels of Magnetic Brake resistance and uses one of the best types of brakes: an eddy current brake. The advantage of the magnetic resistance is that it does not friction. Furthermore, it is reliable, has little to no maintenance costs, and operates smoothly and quietly.

Display

The Nautilus E614 elliptical trainer is well fitted with the Dual Track multi LCD display console with goal tracking function, which enables the users to set and track their exercise goals of training time, distance covered and the calories burned. It also has in-console speakers with MP3 input port, USB media charging and regulating fan.

Pre-programmed workouts

For thorough and wide-ranging exercise efficiency, this machine features 22 pre-programmed workouts aiming at a range of fitness aspects. The programs consist of 9 profiles, 8 heart rate controlled, 2 user profiles, 2 fitness test and 1 quick start. The all-in-one exercise programs in this durable machine offer a satisfying and long-lasting fitness mission.

Incline Adjustment

The Nautilus E614 Elliptical Trainer model has a 6-position manual. One should note that with a manually adjusted system, you have to pause your workout to change the incline. This is not an issue since some elliptical machines do not offer an incline at all. Generally, the incline allows users to increase their intensity and concentrate more on their upper leg muscles.

Stride Length

This mid-priced elliptical machine features a 20-inch stride footpath, and with a weighted flywheel, the strides come out smoothly without friction. However, when compared to other elliptical trainers in its category, a set stride length of 20 inches is perfect for most and not all body sizes. Such a downside makes its stride length its least favorite features.

Warranty

Even though its warranty is not too impressive, most Nautilus E614 warranties go unused due to its high-quality build. It has a warranty of 10 years frame, 2 years mechanical, 1 year electrical, and a 90-day limit on labor. However, since Nautilus is a globally trusted brand, you can rest assured you probably will not run into any problems with this machine.

Price and Value

If you are the kind of person who goes for high-quality elliptical machines to place your money on confidently, then bet on the Nautilus E614 model. With extra affordability, this elliptical machine will truly withstand the regular training and go unscathed over the years. It is dependable, well-known and in the perfect price range of averagely $600 for individuals who are both new and well-seasoned regarding home gym elliptical machines. The Nautilus E614 model is fully loaded and cheaper than the highly valued Elliptical machines. Besides, it can handle up to a 300-pound user weight as well.

The post Nautilus E614 Elliptical appeared first on Top 10 Best Elliptical Machines.

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