Happy diwali

Sun glows for a day, candle for an hour, matchstick for a minute, But A wish can glow days forever, So here is my wish for glowing Diwali, glowing life!

Happy diwali

Heavy rain in tamilnadu and chennai

RAIN HAS SHOWN THE FACE OF HEAVY RAIN IN AND AROUND CHENNAI FOR PAST TREE DAYS

Steps to follow for good muscles

The Glucose Economy Diet: Bigger Muscles, Less Fat

STEP 1: DETERMINE TOTAL CALORIES
Eat 15 calories/lb of body weight.
Keep in mind that the 15 Calories/lb rule is only a starting
point. Try it for 2 weeks before decreasing or increasing
your total calorie intake according to how you look in the
mirror.

STEP 2: DON'T BE AFRAID OF CARBS
Eat 2-2.5 grams of carbohydrates/lb of body weight.
Your body's preferred energy source is GLUCOSE. Thus,
dietary carbohydrate should be your preferred energy
source.
Lean Carbs:
• yams
• brown rice
• shredded wheat
• vegetables - broccoli, asparagus, corn, spinach (contains
lots of ecdysteroids)
• fruit (grapefruit, blueberries, oranges)
STEP 3: EAT MORE PROTEIN THAN YOU NEED
Consume 1.2 grams of protein/lb of body weight.
This may be 20-30% more than you actually need. This
extra protein can be a good thing when it comes to losing
body fat.
Protein is built of amino acids. Some of the excess amino
acids you eat can be converted into glucose. This "costs"
energy, which your body gets from the burning of fat. That's
at least partly why Forslund et al. (1999), as well as other
researchers, have found that healthy subjects eating diets
providing more protein than is considered adequate for
building muscle burn more fat both at rest and while
exercising!
The higher-protein dieters in Forslund's study consumed
about 1.2g of protein/lb body weight/day. They burned
more fat and they showed signs of achieving a more
positive "protein balance" - an essential requirement for
building bigger muscles! Those eating the "adequate"
protein diet (0.73g of protein/lb), by contrast, burned less
fat and failed to achieve a positive protein balance
(Forslund et al., 1999).
While you may burn more fat by eating more than 1.2g
protein/lb, this will require that you reduce your intake of
carbohydrate. This increases your risk of "muscle deflation
syndrome."
Whey protein is often marketed separately from milk protein
(casein), and sold as a stand-alone protein supplement.
However, when combined, whey and casein may actually do
a better job at promoting muscle growth. Look for a low-fat
protein powder or meal-replacement drink mix containing a
blend of casein and whey. Or mix your whey protein into
low fat milk, which is about 80% casein. If you need more
carbohydrate, simply add some fruit or toss your protein
powder on some shredded wheat cereal (very tasty!).
STEP 4: FAT
Don't go looking for fat (it'll be there anyway).
Eat the most nutritious, low-fat carbohydrate and protein
sources you can find. Virtually all of the food
recommendations below contain some fat. Don't go
searching for more.
Lean Proteins
• protein powders
• skinned chicken breasts
• egg whites
• non-fat dairy (cottage cheese, yogurt, milk)
• low-fat fish (tuna, sole)
Fresh fruits and vegetables (e.g., leafy greens) contain
essential fatty acids (e.g., alpha-linolenic acid), but if you
want extra insurance, take an essential fatty acid
supplement or a tablespoon of flax seed oil every other day
or so.
Using this approach, you'll likely be consuming no more
than 10% of your calories as fat, possibly less. Because of
this, you don't need to track your fat intake. If you keep your
protein intake constant, all you need to do is adjust your
carbohydrate intake up or down with time as your mirror
instructs you to do.
STEP 5: WHAT ELSE?
To make your nutritional insurance policy even more
comprehensive, add a multi-vitamin/mineral formula to
your diet.
Conclusion If you follow these guidelines for choosing your
protein and carbohydrate, you don't need to search for fat.
The principles I've discussed will help you retrain your
body, and you'll see changes in the mirror starting
tomorrow!

The bodybuilder's eating plan
by Kevinmarcus

The old-school days of building muscle usually required a
gaining phase in which you add muscle and unfortunately,
fat too. Then you would go through a cutting-up phase to
reduce body fat. Now, by using a few techniques to trick
your metabolism, you can build muscle and burn fat at the
same time. The Glucose Economy eating approach allows
you to do so - starting as soon as your next meal!
Your Glucose Economy
I don't like body fat any more than you do. That's why I
follow the eating approach outlined below. It allows me to
keep my muscles bulging with size, shape and energy while
my body fat remains low.
Glucose (blood sugar) is the most important fuel source in
your body - preferred over both fat and protein. Your body's
total supply of glucose - what I've coined the "Glucose
Economy" - ultimately determines whether you're getting
leaner or fatter with each passing moment.

Eat like a body builder

Eating like a body builder will help you build muscle , lose
excess weight , and maintain a healthy weight if you
follow it strictly. The basic idea is to eat a diet high in
protein and fiber , and low in carbohydrates and fat. To eat
like a body-builder, read these pointers as well as the
sample diet below.

Follow the meal plan detailed below. Spices can
be used but not in extremes. Avoid thick or
creamy salad dressings. Use salt sparingly; good

Avoid sugarat all costs; if you like sugar and cream in your
morning coffee, try using skim milk and stevia as
healthier alternatives.

Eat a meal every 2 to 3 hours. Body-builders
emphasize proteins matched with carbs;
however, incorporating vegetables and fiber into your
diet will also help sustain your health and keep you
feeling full. If you miss a meal, you don't get to make
up for it at the next meal.

Flax may help to curb your appetite and trick the body
into thinking it's getting enough fat so that it will
release fat stores [2] and reduce overall inflammation
of joints. [3]
Drink plenty of water. Water is very important
whether you’re dieting or not. Some people are
so dehydrated that they confuse it for hunger pains.
One common guideline is to divide your weight (in
pounds) by two. The resulting number is the number
of ounces of water you need each day. For example, if
you weigh 150 lbs., strive to drink 75 ounces of water
daily. For those who use the metric system, divide
your weight (in kilograms) by 30 (ex. somebody
weighing 70 kg is going to need 2.3 liters per day).
Drink at least this amount every day, especially if
you're exercising. Learn to love the taste of water,
and see How to Drink More Water Every Day for more
details.
Steps

First meal (breakfast):
1 to 2 scoops of a protein supplement in low-fat
milk or water (easiest morning meal) mixed with
1/2 cup of frozen fruit and/or fat free yogurt.
or 1 egg and 2 whites hard-boiled or fried
with an olive oil substitute.
or 40 grams of steel cut oats (about half a
cup or a quarter of a cup); do not
substitute with instant oats , as most of
their natural fiber has been leached
1000 mg flaxseed oil
Second meal (morning snack):
One can tuna or salmon (look for low sodium
variety)
or 1 to 2 scoops of protein shake and 2
Fiber One Bars ground into a paste and
mixed with skim milk
1000 mg of flaxseed oil
Third meal (lunch):
Two 6 oz chicken breasts and 2/3 cup of whole
wheat/high fiber pasta or whole grain brown
rice.
1000 mg of flaxseed oil
Fourth meal (afternoon snack):
One can tuna or salmon (look for low sodium
varieties)
or 4 oz of steak (use sparingly, as steak
has higher cholesterol than leaner proteins
such as turkey, chicken, or fish)
1 to 2 scoops of protein shake and 2 Fiber One
Bars ground into a paste and mixed with skim
milk
Fifth meal (dinner):
8 oz steak or equal amount of extra-lean
hamburger, salmon, or shrimp, cooked in olive
oil, or a canola oil alternative.
1 large salad or large portion of broccoli or
cauliflower (or both)
Sixth meal (night snack):
1 to 2 scoops of a protein supplement in low-fat
milk or water
or 3 eggs (2 of them whites only) hard-
boiled or fried with olive oil or calorie-free
butter substitute
1000 mg of flaxseed oil
Substitute where necessary. For example, 1 can
of tuna or salmon can be replaced with either 3
turkey niblets or 1 1/2 cups of imitation crab meat
(remember to check expiration date); instead of eggs,
you can have light Swiss cheese (only eat 3 1/4"
cubes).
If you are a vegetarian, wherever it says animal
flesh, you can replace it with tofu, beans, peas,
and nuts.
Incorporate fruits and vegetables. Though good
for building muscles, the diet on this plan is
limited to processed protein and carbohydrates,
which isn’t healthy or sustainable. Balancing your
meals with more vegetables, fruits, and low-fat, low-
cholesterol, unprocessed proteins will ultimately lead
to a healthier body and lifestyle. Add at least 5 fruits
and/or vegetables to your daily diet. An easy way to
do this is to mix the proteins with salad fixings and
incorporate the flaxseed (which can be substituted for
olive oil) into a healthy unprocessed salad dressing.

Food to eat for bodybuilder

The greatest performance diets may seem
complicated and fancy, but they are all built on a
foundation of basic principles and simple foods. Eat
the right ones, and your body will respond
accordingly. If your current regimen doesn't include
the following body-builders, beeline to the grocery
store and stock up on them, stat. Bonus: They're
also all pretty delicious.

1. EGG WHITES
Show us a bodybuilder without egg whites in his
diet, and we'll show you someone who's missing
out on the best protein money can buy. Paired with
oatmeal, an egg-white omelet can turn your
breakfast into a power meal to fuel the rest of your
day.
Buy It: When purchasing eggs, do the basics:
Always check the date and open the carton to
check for cracks. Also, be sure the eggs are
refrigerated in the store and when you get home
with them. Although eggs stored out of the
refrigerator won't necessarily cause illness, they do
lose a grade per day when not refrigerated.
Prepare It: Although many gadgets promise an
easy way to separate the yolk from the white, the
quickest, easiest method is to simply use your own
clean hands. For this six-egg-white omelet recipe,
crack six eggs into a medium-sized bowl. Next,
using clean fingers, lightly grasp the yolks, lift them
out one by one, and discard. With a fork or whisk,
whisk the egg whites with salt, pepper and any of
your favorite herbs until well combined and a few
bubbles have formed on top. Spray a medium
nonstick skillet with cooking spray. Place it over
medium-high heat and add egg whites. After about
15 seconds, reduce heat to medium. Pull in on the
edges of the omelet with a spatula and slightly tilt
the pan so the uncooked egg runs under the cooked
portion. Continue this around the perimeter until
most of the uncooked egg disappears. Then fold the
omelet in thirds, as if you're folding a letter to fit it
into a business envelope. Using the spatula,
carefully slide it from the pan to a plate and eat it
immediately.
Nutrients: 99 calories, 21 g protein, 2 g
carbohydrate, 0 g fat, 0 g fiber.

The more you praise and celebrate your life, the more there is in life to celebrate.

Happy advance diwali

Self taken photos

Brock leasner

Heavy rain in and around chennai

Waiting for kathi movie