By Waseem Dar

When it comes to muscle building diet plan then there are two important factors to consider. First is what to eat, and second is when to eat. You must get rid of this mental approach of three meals per day. If you are serious about building your muscles then you must take 5-7 meals a day.

Preferably, every one of your daily meals should include the correct amount of carbohydrates, proteins and fats. It is very easy to calculate how much carbohydrates, proteins and fats you are required to take per meal. First you need to calculate how much amount of these nutrients you need per day and then divide it by the number of meals you take per day. Let’s take the example of a 200 pound man who takes 6 meals per day. He is required to take 40-50 grams of protein, 80-85 grams of carbohydrates and 8-10 grams of fat.

Here is the timetable and diet plan for 6 meals per day.

07:00 AM. Four eggs, a plate of potato chips with green pepper, onion and tomato sauce, a cup of corn flakes with mixed berries.

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10:00 AM. One glass whole milk, half cup of walnuts and fruit cup of melon and pineapple.

01:00 PM. Fried chicken or fish with a huge portion of brown rice.

04:00 PM. Two Turkey sandwiches on whole wheat bread with lettuce, cucumber, and cheese and one apple with unsalted butter.

07:00 PM. Grilled beef steak with tomatoes, peppers, and onions wrapped in a whole wheat bread with cheese. You may take a cup of salad of raw spinach.

10:00 PM. One glass banana milkshake and a handful of almonds.

You must try to eat one meal about one and half hour prior to training as to store energy for your exercise and you must take meal after workout in order to get nutrients for muscle repair. It is very hard for a busy person to take proper meals in order to build muscles. To tackle this problem I suggest you to make the meals for a week and freeze them. This idea of making your meal ahead of time serves you the best because when you are required to take meal they are always ready.

Remember,Busting your tail in the weights room is only going to take you so far. Without a high quality nutrition plan designed around YOUR specific needs you will struggle to reach your genetic potential, let alone blow beyond it.

Skinny guys and beginners make the same mistakes all the time – namely thinking that their diet is secondary to their routine. You wouldn’t expect a sports car to run on empty would you? No, you’d fill it up with the best gas you could get your hands on, right?

So since your body is a much more finely tuned machine than any car, it pays to fuel it up with the best dang diet plan you can imagine. The above mentioned diet plan will get you started and help you lay the foundation of muscle building in a naturally fast way. You can make further progress by following an exercise and diet plan of a fitness expert.

About the Author: Are you looking for a complete step by step program to help you build lean muscle fast? Vince Del Monte’s No Nonsense Muscle Building program is the best seller online these days as it contains uptodated information about exercises and nutrition that is necessary for you to build muscles fast. Check out a candid

No Nonsense Muscle Building Review here


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Sunday, November 11, 2007

It just wasn’t their day for the two baseball teams on either side of the Straight, as China Stars and Uni-President Lions were both eliminated in a route at the Konami Cup 2007. The final of Konami Cup will take place between SK Wyverns and Chunichi Dragons.

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Tuesday, April 14, 2020

In February 2017, the Iranian Chess Federation announced two teenage chess players, Dorsa Derakhshani and her younger brother Borna Derakhshani, were banned from representing the national team. The federation announced their decision although Dorsa Derakhshani had previously decided and informed the chess federation she did not wish to play for Iran.

Dorsa Derakhshani is currently 21 years old and holds the International Master (IM) as well as Woman Grand Master (WGM) titles. Her brother, Borna, plays for the English Federation and holds the FIDE Master title.

Dorsa Derakhshani was banned since she did not wear a hijab, an Islamic headscarf, while competing at the Tradewise Gibraltar Chess Festival in January 2017. Under the laws of Islamic Republic of Iran, hijab is a mandatory dress code. Her brother Borna Deraskhsani was banned for playing against Israeli Grand Master (GM) Alexander Huzman at the same tournament. Iran does not recognise the existence of Israel, and previously, Irani athletes have avoided playing against Israeli athletes.

Mehrdad Pahlavanzadeh, the president of the country’s chess federation, explained the decision to ban the players saying, “As a first step, these two will be denied entry to all tournaments taking place in Iran and in the name of Iran, they will no longer be allowed the opportunity to be present on the national team.” ((fa))Farsi language: ?????? ????? ?? ??? ??? ?? ??? ????? ?? ?? ???? ???????? ?? ?? ????? ? ?? ??? ????? ?????? ??????? ????? ??????? ? ???? ???? ???? ?? ??? ??? ?? ??????? ????. He further stated, “Unfortunately, something that should not have happened has happened and our national interest is paramount and we have reported this position to the Ministry of Sports.” ((fa))Farsi language: ????????? ?????? ?? ????? ????????? ?????? ??? ? ????? ??? ?? ?? ?? ???? ?????? ???? ? ?? ??? ???? ?? ?? ????? ???? ?? ????? ?????.

IM Dorsa Derakhshani, who currently studies at Saint Louis University in the United States and plays for the United States Chess Federation, discussed her chess career, time in Iran and the 2017 controversy, and her life in Saint Louis with a Wikinews correspondent.

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STS-116 launch scrubbed


Friday, December 8, 2006

NASA has scrubbed the launch of Space Shuttle Discovery on mission STS-116 to the International Space Station during the final stages of the countdown, after the weather conditions were considered unfavourable for launch, due to a low cloud ceiling and strong winds caused by a low front.

The launch, which was scheduled to be the third Shuttle launch this year, was to have occurred at 02:35 GMT at the Kennedy Space Center, Florida, however it has now been rescheduled. The next possible launch can occur at the same time on December 9.

The scrub occurred during an unscheduled hold in the countdown, 5 minutes before the launch was to have occurred.

The STS-116 mission is a flight to the International Space Station, to install a new truss segment, and deploy 4 nanosats. It will also perform a crew change. The mission duration is 12 days.

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Submitted by: Ron Taggy

There is no doubt that strength training is a great way to build muscle mass and reduce fat. Strength training also allows you a variety of different options so you can create a program that is enjoyable as well as builds your strength. However, many people get burned out with strength training because they approach it wrong. Even if they gain improvements in their strength, they feel miserable doing it. In this article, I will give you some tips to make the process as enjoyable as possible as well as make it effective.

First, start out slow. Pace yourself and don t try to do everything at once. Your idea is to gradually build up your strength, not do it overnight. While there are some ways that you can develop strength quickly, they often come at the expense of other things, like your health or increasing your chance of suffering from an injury. Besides, what is the difference if it takes you two months or two years to become extremely strong? In either case, you reach your goal.

It is much better to start slowly, because then you’ll want to continue your workout over the long haul. This is because you will enjoy improvements steadily, and your muscles will not feel sore. If you maximize your workout at the beginning, your muscles will feel tender and you’ll associate pain with working out. Not a great motivator.

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Second, choose exercises that you enjoy. Pull ups are an excellent way to increase your strength, but some people just despise doing them. Don’t do exercises just because it helps you with strength training, if it makes you feel miserable. Either find a way to learn how to enjoy it, or choose another exercise that offers the same benefits but is not so tedious or stressful on you.

Third, do not neglect your diet as a vital portion of your strength training. Your diet can affect how much energy and endurance you have when training, as well as how easy it becomes for you to train for strength. Without any protein, it does not matter what type of exercises you do, because your body will not be able to build muscle.

At the same time, an overload on protein is not desirable either. In this case, you are getting stronger but you’re putting your health at risk for the sake of fitness. Any type of fitness, whether strength training or not, should never come at the sacrifice of your health. Strength training should only be undertaken to make your body stronger so you can enjoy healthy levels of self-confidence, interact easier with the environment around you and help protect your vital organs.

Finally, it is important to do aerobic activities and exercises even if you’re training solely for strength. By building up your aerobic capacities you will find that you have more energy when doing strength training exercises, and you will have the ability to recover quicker. And the quicker you recover, the more you can build upon your strength.

About the Author: The author is part of an expert fitness team, that has launched a comprehensive guide on Bowflex fitness equipment. To read our independent reviews, user videos and low price alerts for the Bowflex models and how they can help you achieve your fitness goals, visit




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Friday, October 19, 2007

The 7th Taipei International Hardware & DIY Show, organized by Kaigo Taiwan (The representative of Koelnmesse in Taiwan) and Koelnmesse GmbH, started on October 18-20 at Taipei World Trade Center Exhibition Hall 3. This show has 183 participants using 300 booths to exhibit accessories and tools on esoteric fabricating, home-living applications, and security.

With people in Taiwan valuing on the quality of home-living, the organizer set a pre-show pavilion of “2008 Taipei Home & Lifestyle Fair” and invited B&Q & HomeBox holding DIY workshops for visitors.

This exhibition is conjuncted with industry and applications, and pursuing with three main topics of “Quality, Innovation and Competitiveness”. International factories such as Hitachi, Rexon, Ryobi participated this show for the export opportunity in the hardware industry.

After the “Product Certificates and Testing” pavilion in TAITRONICS Autumn, Bureau of Standards, Metrology & Inspection, M.O.E.A., R.O.C. (Taiwan) and DIY in Europe magazine were invited for speeches focused on certifications on hardware & DIY products and environment issues in EU.

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Wednesday, March 21, 2007

The SpaceX Falcon 1 rocket has failed to place a DARPA demonstration payload into orbit, on its first flight into space. The rocket launched from Omelek Island, at 01:10 GMT on 21 March, just less than a year after its maiden flight which failed just seconds after launch.

The rocket, which is the first privately-funded liquid-fueled launch vehicle, was intended to place the payload into a low-Earth orbit, but all contact with the rocket was lost just over five minutes into the flight.

The first stage burn proceeded nominally, and separation occurred on schedule. As the first stage fell away from the second, it was observed to have impacted on the engine bell of the second stage. About five minutes into the flight, the second stage began to roll out of control. All data was lost at T+5 minutes, 5 seconds.

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This accurate archetypal has 6 burners, 60,000 BTUs and over 800 inches of absolute affable area. This barbecue additionally has a stainless animate cart, animate anatomy and comes with stainless animate “flavorizer bars,” which are advised to add added acidity to food. Like best Weber Natural Gas Grills, this one comes with appropriate affection appearance like the discharge angle rotisserie adapter and stainless animate rod affable grates.There is additionally the 400 alternation of Weber Natural Gas Grills additionally in the Summit line. This alternation includes the S-450, S-470 and S-440. These grills are advised for hardly abate families as they accept 4 burners instead of 6. They additionally accept about 50,000 BTUs and about 500 inches of affable space.We searched a array of user comments on Consumer Report and to see if the Weber Summit Barbecue is absolutely account the money. We apprehend through Consumer Report’s official appraisement adviser as well.According to the reviews we saw, the Weber Summit Barbecue consistently receives aerial marks for affection and performance. Bodies adulation a array of aspects about these products. Of the reviews we saw, bodies repetitively mentioned that they admired the way their aliment tasted. In fact, some comments we saw declared that aliment tends to about-face out perfectly. Bodies who had struggled with added brands of grills in the accomplished said they were actual adequate to accept assuredly begin this accurate barbecue for their affable needs. Additionally reviewers and barter akin acquainted that the apparatus has a actual solid and athletic build. Everyone was admiring that the instructions for this high-end apparatus were so accessible to follow. Another absolute acknowledgment that we saw from a few barter was that they begin that the barbecue heats up actual bound to a nice aerial temperature.One added additional for the Weber Summit Barbecue is the absorbing assurance offered. The stainless animate shroud, aluminum castings, and ceramics enameled shrouds all accept a 25-year warranty. The absorbing breadth of this assurance speaks volumes about the aplomb Weber has in its products. Some of the abate genitalia including the flavorizer bars, the affable grates, and the burners accept warranties capricious from 2 years to 10 years.In general, barter and reviewers feel that Weber Natural Gas Barbecue articles are account the money and a abundant value. Bodies commented that the Weber Summit barbecue was a acute buy because the akin of adroitness and affection of the product.

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Sunday, January 21, 2007

In the United Kingdom, an anti-pollution operation is under way after the stricken ship MSC Napoli started to leak dangerous heavy fuel oil.

The heavy fuel oil that is leaking from the beached Italian ship is extremely dangerous for the environment. Fear of pollution increased after the ship was further damaged during storms last Thursday. MSC Napoli was beached by Devon coastguards after it suffered heavy structual damage in the gale force storms of Thursday, 18 January 2007, that wreaked havoc across Northern Europe. The ship, which contains 160 containers of hazardous chemical substances, is listing at 35 degrees.

The entire 26-man crew was rescued by navy helicopters Thursday after severe gales. Cracks were found on both sides of the ship, but the current oil leak was not expected.

Around 2,400 containers were carried by the 62,000 tonne ship, some of which contain potentially dangerous hazardous chemicals.

The Coastguards have reported that up to 200 of the containers carrying materials such as perfume and battery acid are loose from the ship and they are looking for missing containers. South African stainless steel producer Columbus Stainless confirmed on Friday that there was at least 1,000 tonnes of nickel on board MSC Napoli.

A hole in the ship flooded the engine room and there’s now fears that the ship will break up. Saturday MSC Napoli was towed to Portland when a ”structural failure” forced the salvage team to beach it. As the storms have continued MSC Napoli has been further damaged.

The authorities have warned people about the pollution, which already has reached the beaches at Devon, but many want to see it on their own. Police have closed Branscombe Beach as more than 20 containers have broken up scattering their contents along the beach.

Sky News reported Sunday that the costs of the accident might be very high as thousands of pounds worth of BMW motorbikes, car parts, empty oak barrels and perfume might get lost in flooding containers.

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Sunday, November 20, 2005

One of the most important arguments in the run-up to the Iraq war made by Colin Powell in his United Nations speech and President Bush in his State of the Union address was that Iraq had an active biological weapons program and possessed mobile biological weapons labs. According to an investigation by the Senate Intelligence Committee, the main source for this information was an Iraqi defector codenamed Curveball who was a source for the German central intelligence agency BND.

Several German intelligence officials responsible for Curveball have now told the LA Times that the Bush administration and the CIA have repeatedly exaggerated his claims and ignored warnings of the BND that the source was unreliable. Recounting his reaction after seeing Powell’s United Nations speech one German intelligence officer said: “We were shocked. Mein Gott! We had always told them it was not proven…. It was not hard intelligence.” This corroborates reporting by the German weekly newspaper Die Zeit from 2003 and 2004 based on statements of unnamed senior German intelligence officials.

Nine months earlier, in May 2002, a fabricator warning was posted in Curveball’s file in U.S. intelligence databases. Powell was never warned that his United Nations speech contained material that both the DIA and CIA had determined was false, even though several people present at Powell’s CIA meetings were fully aware of this.

At this time German intelligence officers would not let the CIA meet directly with Curveball, but allowed a CIA doctor to draw blood samples. Questioning the validity of Curveball’s information in front of his CIA supervisor, the doctor was advised to “Keep in mind that this war is going to happen regardless of what Curveball said or didn’t say and the Powers That Be probably aren’t terribly interested in whether Curveball knows what he’s talking about.”

Shortly after Powell’s UN speech and several days before the invasion, United Nations weapons inspectors attempted to directly verify several key claims made by Curveball, but concluded that they were unsustainable. The White House insisted on its WMD claims based on Curveball’s information.

Even after the invasion, when more and more of Curveball’s accounts were shown to be pure fabrication, the CIA and the Bush administration relied on Curveball’s information. When U.S. forces discovered trucks with lab equipment and Curveball claimed that these were identical to the ones he has been reporting about, the CIA rushed to publish a White Paper claiming that these trucks were part of Saddam Hussein’s secret biological weapons program and Bush claimed publicly that “We found the weapons of mass destruction.” Several days later, twelve of the thirteen WMD experts who analyzed the trucks agreed that the equipment was not suited for biological weapons production, with the only dissenting voice coming from the author of the original White Paper.

The White Paper remains posted on the CIA website to this date, and President Bush has not yet retracted his statement that Iraq produced “germ warfare agents” made in his State of the Union address or his postwar assertions that “we found the weapons of mass destruction.”

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