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Bodybuilding can be defined as the pursuit of lean muscle mass. The importance of a proper diet to accomplish this goal cannot be understated. In fact, many experts argue that diet can account for up to 90% of a person's success at building their body. Fortunately, there is an easy-to-follow meal plan that works like magic to burn fat and gain muscle.

In this day and age of fad diets and trendy diets and so on, it is important to note that bodybuilding involves a lifestyle. Regular, intense and goal-oriented training sessions combined with an intelligent approach to eating will promote the development of a muscular physique that most trainees desire. What is required is discipline, patience, persistence and consistency. All of these attributes are favourable and can lead one to success in not only physique goals, but also in personal and professional pursuits.

When an individual adopts bodybuilding as a lifestyle, the physique improvements can be maintained over the long term. A steady, consistent and daily approach will prevent the agony of short-term weight loss followed by a quick regain of weight and the accompanying depression and feeling of hopelessness. Training and eating like a bodybuilder works, becomes habit-forming and eventually gives one a real sense of satisfaction and accomplishment.

We like to adhere to the KISS (keep it simple, smart guy) principle when it comes to meal plans. So lets not going to get too technical. Were just going to lay it out for you. First of all, you should eat smaller meals, 5-6 times per day, 2 -3 hours apart. This will keep your metabolism going and provide your muscles (stimulated by short, intense workouts) fed with nutrients required for growth. These meals will consist of protein, carbohydrates and fats.

Proper protein intake will vary according to age, gender, goals and so on. Generally speaking, each meal should contain between 25-50 grams of protein. A rule of thumb is that a healthy male trying to promote lean muscle mass should ingest 1.5 grams of protein per pound of body weight. Therefore, if your body weight is 200 pounds, a daily intake of 300 grams of protein (6 meals with 50 grams of protein each) would be required. The key is that if you are training hard, you need protein.

Sources for protein include lean meats, fish, egg whites, low fat cottage cheese and whey protein. Avoid fatty meats and try to grill your meats and do not fry them in fat. Remember to include a protein selection at each meal.

When discussing carbohydrates, it is vital to distinguish between the different types of carbs. For this discussion we will identify 3 different types of carbs: complex carbs include potatoes, yams, bread, cereals, grains, pasta and rice; simple carbs include most fruit and veggie carbs which include most vegetables and leafy greens.

Fats are also a necessity but should come from the following sources: extra virgin olive oil, flax seed oil, nuts (almonds are best) and fish oil. The diet is very simple. For every meal, choose a portion from the protein group, the complex carb group and the veggie carb group. A good rule of thumb is that a serving size for your protein and carbs should be about the size of your fist. Have a serving of fats at 2-3 meals per day and only have simple carbs first thing in the morning at breakfast and immediately following your workout. Actually, it's critical to have a post workout shake with whey protein and a simple carb like a banana. Bring it to the gym with you and have it while the sweat is still on your body.

Now to fine tune this diet you can do this: if you are trying to increase muscle mass and not worried too much about losing fat, eat as above. However, if you wish to accelerate fat burning, do not eat complex carbs at your last 2-3 meals of the day. Lean protein (chicken breast or fish) and salads or chunky veggies (broccoli and asparagus are excellent choices) will do the trick.

Let's take this one step further. Here is a magic formula for extreme lean muscle mass and fat burning. For three days in a row, come hell or high water, only eat complex carbs first thing in the morning (a serving of oatmeal will do it) and immediately after your workout. On the fourth day, eat a ton of carbs. Actually cheat on this day. Eat whatever you want, but ensure that you eat sufficient protein and lots of complex carbs. This is the time to eat pizza, pasta, cake and so on.

This three day off, one day on carbs has produced fantastic results in many bodybuilders. We like it because any cravings we can put off until our "carb" day (which isn't really that far off in the future) and then indulge at that time. The secret is to remain strict on the low carb days. This takes planning, preparation and discipline. You can do it. Once you start to see the results you get from this carbohydrate manipulation, you will find it much easier to stick to it.

This meal plan should produce such dramatic results so quickly that your friends will be asking you what you are "on". The real secret is daily discipline. Take it one day at a time. Eat right according to the principles outlined above, manipulate your cab intake and train with intensity focusing on basic, heavy movements. This is the bodybuilding lifestyle. Engage in it and change your life, long-term and for the better.

Michael Russell

Your Independent guide to Body Building

You probably already know what VOIP is the technology that allows you to make and receive telephone calls by use of a reliable high-speed Internet connection at your home or office. You probably already know that if your high-speed Internet connection is not rock solid, stable, and reliable without dropping out frequently, your VOIP service is not going to be at a level where you can really depend on it, and that aspect of VOIP is not the problem of the VOIP provider, but is an issue that you need to take up with whatever company is providing you with high-speed Internet access.

You already know that VOIP will not work well with a satellite Internet connection, and hopefully did not discover that the hard way. And you may have already discovered that when your high-speed Internet service goes down, your VOIP phone is not useable at all, which can be a danger if you are in a situation where you need to call 911 in case of some type of emergency.

And you may have already received your VOIP billing statement, where you only paid $17 or $20 for the month, even though you had 1800 minutes of long distance calling from your wife to her brother on the other side of the country and from you to your sister down south somewhere, even though neither one of them have a VOIP phone. What a pleasant surprise to discover such a low bill when that same 1800 minutes of long distance with your phone from the phone company was well over $75.

You find it so nice to have caller ID on your VOIP phone so you can see who is calling, and calling waiting so that you can put a caller on hold while you answer another incoming call, and having voice mail that you can access from anywhere, and all those features of your VOIP service are standard features that you do not pay extra for, whereas you used to pay the big bucks to the phone company for similar features.

Can it get any better than that? Yes it can and we will talk about two features of VOIP that many people are not aware of that makes your VOIP service even more useful.

Plug In Anywhere

When you travel to your parent's house across the state or fly to your in-laws house across the country, or even when you travel out of town and are stuck in a hotel for a few days, you can take your phone and your phone number with you, if you have VOIP.

Simply plug your adapter box for your VOIP phone into a spare jack on the router for the high-speed Internet connection where you are. It doesn't matter that your parents use Comcast and you use Charter for your high-speed Internet, or that you have cable Internet and they have DSL Internet, as long as it is reliable and stable, you are set.

Once you are plugged in, you are now making and receiving calls at your regular phone number! For example, even if you live in Chicago and you are plugged into your parent's high-speed Internet connection at their home in Phoenix, your VOIP phone still rings when somebody calls your VOIP Chicago number.

For hotels, this presents a bit more of a problem if the hotel only offers wireless Internet access. It can still be done but requires a bit more that is beyond the scope of this article. But if, for example, your Denver hotel room has a wired high-speed connection, you can do the same thing with your VOIP phone.

Virtual Numbers

Let's say you live in Orlando so your VOIP phone has an Orlando phone number. But your parents do not have a VOIP phone and live in Houston, and your wife's parents live in Seattle and don't have a VOIP phone either. Many VOIP providers offer what is known as a "Virtual Number" at very minimal monthly cost. So you have your Orlando VOIP phone number, and you also have a phone number that is local for Houston and another phone number that is local for Seattle.

What happens is that your parents or your wife's parents can call a LOCAL number so they are not paying long distance charges, and your VOIP phone in Orlando will ring when they call you!

Discover all the things that you can do with your VOIP phone to make it even more useful than you have already found it to be!

For more insights and additional information about Home VOIP Services and to see our Top Picks for a VOIP provider, please visit our web site at http://www.voipinsideinfo.com