Optimize Your Diet For Maximum Growth

The best weight training and cardio workouts will do very little if your diet is off. Make sure you have your diet optimized to build quality lean muscle, have the energy to power you through those tough workouts and drop that excess body fat. Try to get at least 25-30 grams of protein at each meal and consume small meals every 3 hours throughout the day for maximum results!

Try to focus on lean protein sources (chicken breast, turkey breast, egg whites) whole wheat starchy carbs (whole wheat pasta, brown rice, whole wheat bread) and lean fibrous carbs (broccoli, mushrooms, squash, zucchini). A quick daily menu could consist of:

8am:
1 chicken breast (8 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing

11am:
turkey sandwich with whole wheat bread (8 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or mayo).

2pm:
8 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cottage cheese

5pm:
egg white omelet (8 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)

8pm:
8 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steamed zucchini, 1 small salad with balsamic vinaigrette dressing

Eat several, small and nutritious meals throughout the day. You will gain several benefits from eating several small meals throughout the day. Your body's metabolism will be revved up throughout the day. You will also have something in your stomach every few hours and be grazing all day long. This is important because you will not feel deprived like someone who eats 1 meal in the morning and then waits until dinner time to eat again, which usually tends to create a mini-binge since the person is extremely hungry. Try to eat a small and nutritious meal every 3 hours and you will reap the rewards!

You can take a FREE diet analysis of your current nutritional plan here:

http://www.shapefit.com/diet-analysis.html

Kris Bierek is a fitness specialist for the health and fitness site http://www.shapefit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!

maide service in Park Ridge ..
In The News:

Scammers create fake Evite invitations that mimic legitimate event emails, requiring users to verify senders and use antivirus software for protection.
The new Apple Watch hypertension feature passively monitors blood pressure patterns over 30 days using sensors to detect chronic high blood pressure signs.
Chrome extension spyware disguised as a free VPN service highlights security risks after it captured private browsing data from trusted sites.
New research shows how fatty acids in cooking oil can safely dissolve and recover silver from circuit boards without harmful chemicals or environmental damage.
The Fox News AI newsletter gives you information on the latest AI technology advancements, and about the challenges and opportunities AI presents now and for the future.
Anthropic investigates alarming AI abuse case where hacker automated entire cybercrime campaign using Claude, stealing sensitive data from defense and healthcare firms.
TikTok, Meta and YouTube restrict Charlie Kirk shooting videos with age gates and warnings while X faces criticism for allowing continued circulation.
Cybercriminals use fake troubleshooting websites to trick Mac users into running terminal commands that install Shamos malware through ClickFix tactics.
San Francisco startup Fable launches Showrunner, an AI platform dubbed the 'Netflix of AI' that generates animated episodes from text descriptions with Amazon support.
Apple raised iPhone prices for some models despite receiving tariff relief from President Donald Trump, with the new lineup starting at $799 for the base model.
A two-story 3D concrete printed home in Western Australia demonstrates faster construction methods that could reshape American housing amid rising costs.
Credit scores remain important during retirement for insurance rates and housing applications, while seniors become prime targets for identity theft and financial scams.
Scammers now send unexpected packages with QR codes that redirect victims to fraudulent websites or download malicious software to steal sensitive information.
Meeting AI tools record private conversations alongside work discussions, creating privacy risks that can be managed with proper settings and awareness.
Hotel privacy concerns are valid but rare, with methods to detect hidden tech using smartphone flashlights, mirror tests and scanning apps.
Improve your Wi-Fi speed and reliability with 10 simple router optimization tips that don't require special apps or expensive subscriptions.
A Columbia University breach exposed names, Social Security numbers and academic records of nearly 869,000 people, with notifications beginning in August.
Rental car drivers use AI-powered apps like Proofr to protect themselves from unfair damage fees as major companies deploy automated inspection tools.
Fox News' AI newsletter brings you the latest on technology advancements around artificial intelligence.
OnTrac data breach between April 13-15, 2025, exposed personal information of over 40,000 people including Social Security numbers and medical records.
A woman named Wika announces her engagement to an AI chatbot sparking worldwide debate about virtual relationships and technology.
The notorious people search site National Public Data relaunches despite a previous breach affecting 3 billion individuals, raising fresh privacy concerns.
Revolutionary TRAUMAGEL gel controls life-threatening bleeding from gunshot wounds and traumatic injuries, helping first responders prevent prehospital deaths.
Protect your home network by enabling proper encryption, creating strong passwords, checking connected devices and using VPN and antivirus software.
The Navy's solar-powered Skydweller drone flew nonstop for 73 hours in Mississippi, proving renewable energy can power long-endurance military missions.

The Virtues of Water

Did you know that much of our dry skin comes... Read More

The Niacin Rush

Your face turns flush and your skin starts to itch.... Read More

Is Eating a Raw Food Diet Actually Healthy for You?

Whatever diet you choose to live by, the food you... Read More

Avocado - Ooh, What a Lovely Pear!

Many people avoid avocados thinking them to be fattening, but... Read More

Acid and Digestive Disorders: Breaking the Vicious Circle

THE RISKThe primary symptom of acid reflux is obvious to... Read More

Do You Eat Breakfast?

It is not a myth. Eating breakfast is an important... Read More

Fighting Fatigue and the American Diner Breakfast

(Part 1 of a Special 5 Part Series on Body... Read More

Alcohol as a Key Ingredient to a Healthy Diet

Evidence suggesting that alcohol is "cardio-protective" first appeared in the... Read More

Ocular Nutrition and Eye Health Food

Understanding ocular nutrition and eye health can be one of... Read More

The Liquid Vitamin Mineral Approach

Liquid vitamin mineralThe liquid vitamin mineral dietary supplement is a... Read More

Food for Healthy Nails

Nails are a protective horn at the end of our... Read More

Can Chronic Pain Come From Food Additives?

It is always amazing to me when I find a... Read More

Food for Potential Energy

FOOD (Macro-nutrients)One of the most important aspects of hill walking... Read More

Post Workout Nutrition: Secrets to a Hard, Lean Body

As you've probably heard before, your post-workout meal may very... Read More

Finding the Elusive Complete-Protein Source

Images of "protein powder" containers with accomplished bodybuilders on their... Read More

Why Digestive Enzymes Are Vital To Good Health!

Most digestive disorders develop because of the bodys inability to... Read More

The Benefits of Iodine

Initially discovered as a new element in 1811 by Barnard... Read More

Did You Start Your Life With Enough Probiotics?

Why does disease begin in the digestive tract? Your digestive... Read More

Blueberries and Their Role in Cholesterol Control

Our bodies need cholesterol. We use cholesterol to produce vitamin... Read More

The Crucial Role of the Salt in Our Health

Salt is vital for our health. Right now, you have... Read More

Oregano: Nature?s Antibiotic and Antiseptic

Many of us sprinkle oregano on our pizza and stews... Read More

Not all Fats are Bad

Fats have been unfairly lumped together as being all bad... Read More

The Most Effective Treatments for Acid Reflux Disease

Acid reflux disease, or GERD, is a common compliant of... Read More

The Magic in Food: LOVE

Remember the old adage, you are what you eat? The... Read More

Body Calling: Maintaining Excellent Health

Our bodies are truly incredible machines. What makes cells healthy?... Read More

after renovation cleaning Highland Park ..