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Ingredients

We hope you enjoyed the first edition of this 100% Free muscle recipes ebook. However this is just the start.

Every 6 months or so we will update this ebook completley free of charge with all the new recipes and send you a quick email letting you know it's ready to download.

We hope you find this free resource useful, if you have any suggestions or feedback or perhaps wish to submit a recipe for inclusion, then please contact us with the contact us link below.

Please also note that purchasing Will Brink's ebook Muscle Building Nutrition will give you access to the private members forum where many more bodybuilding recipes can be found as well as a whole host of information on gaining muscle and losing fat.

Home Made Chocolate Protein Bars [Serves 81

Ingredients

200 g Oats

30 g Whey Powder (use chocolate flavour)

2 Table Spoons Natural Peanut butter (any brand)

3 Egg Whites

2 150 g Bananas (or average size)

1 Table Spoon Honey (Natural version if possible)

100 Ml Skim Milk

1 tsp cinnamon

Directions

Preheat your Oven for 5 minutes at 180 С

Mix the oats, the whey and the cinnamon.

Add the Peanut Butter and stir in throughly

Add your three egg whites, your mashed up banana and the honey and again, stir in really well

whilist slowly add the 100ml of skimmed milk.

Once fully stirred, spoon the mixture into a greased lined cake tin and smooth with knife until nice

and level.

Place in oven for 15 minutes at 180c.

Remove from oven and allow to cool slightly, (beware this is very hot and sticky) then cut into 8

bars.

Nutritional Information (Per Serving)

Calories : 147 Protein (g) 9.5 Carbohydrates (g) :21.3 Fat (g) : 3.4

Vegetarian Chili [4 Servings)

Ingredients

4 egg whites large 16 oz tofu, burger mix 1 cup chopped onion

1 cup chopped green pepper, sweet (bell)
1/2 cup slices carrot

3 cloves garlic

16 oz crushed tomato canned

16 oz tomato sauce

16 oz canned kidney beans

2 tbsp chili powder
3/4 cumin seed

1/4 tsp cayenne pepper

Directions

Use 1 package vegetarian burger mix (enough to make four burgers)Cook the four burgers according to package directions. Chop onions, green peppers and garlic. Combine the rest of the ingredients in a large pot. Crumble the burgers with your fingers and add to chili sauce. Simmer for 30 minutes

Nutritional Information (Per Serving)

Calories :360

Protein (g) 30

Carbohydrates (g) :62

Fat (g) : 3

Carb - Protein - Fat % Ratio: 63-30-7

Turkey Meatloaf (6 Slices)

Ingredients

4 eggwhites large

1/2 tsp garlic powder

1/2 cup ketchup, unsweetened

4 oz quaker oatmeal

1 cup boiled unsalted onion

2 dash ground black pepper
8 oz medium tomatillo salsa
1 Ib ground raw turkey

1 cup a soup - vegetable soup, spring mix

Directions

Mix all ingredients except ketchup until well blended. Place in meatloaf pan and cover the top of the meatloaf with ketchup. Bake in a preheated oven at 350 degrees for 1-1/2 hours.

Nutritional Information (Per Serving)

Calories : 164

Protein (g) 16.5

Carbohydrates (g) :9

Fat (g) : 7

Carb - Protein - Fat % Ratio: 22-41-37

Potatoe Salmon with Cucumber

Ingredients

32 oz atlantic wild raw salmon

1/4 cup raw lemon juice

1 large 7-8" raw carrot

1 tsp bay leaf crumbled

1/2 medium peeled raw cucumber

8 oz no fat Veal dairy' 2 tbsp

1/2 small raw onion

1 medium 2.5" roughly onion

Directions

Added ingredients: 2 cloves and 1 black peppercorn .Arrange the salmon steaks in a large skillet. Pour the lemon juice over the salmon. Fill the skillet with 1 inch of water. Add sliced carrot, thinly sliced onion, cloves, bay leaf and peppercorn. Bring to a boil, then reduce heat and cover. Simmer gently for 20 minutes, or untill fish flakes easily with fork. Remove fish to warm platter, and serve with carrots on side as garnish. Mix peeled, chopped cucumber, 1/2 chopped onion and sour cream together and serve as a sauce.

Nutritional Information (Per Serving)

Calories :343

Protein (g) 26

Carbohydrates (g) :5.5

Fat (g) : 7.5

Carb - Protein - Fat % Ratio: 12-54-34

Spicy Beef Chilli [4 Servings)

Ingredients

822 grams Stewed cajun tomatoes

1 cup tomato sauce (hunts)

4 oz old el paso green chilies chopped

1 raw onion, medium size

24 oz pre cooked extra lean 4% fat ground beef

60 grams chili seasoning (lawry's)

1/4 tsp cumin seed

1/4 tsp ground cayenne pepper

1/4 tsp garlic powder

Directions

1. In large sauce pan combine all ingredients.

2. Simmer for 30 minutes

3. Remove from heat and serve hot with shredded cheese.

Nutritional Information (Per Serving)

Calories :343

Protein (g) 40.5

Carbohydrates (g) :32.5

Fat (g) : 37.5

Carb - Protein - Fat % Ratio: 21-26-54

Spicy French 'Un' Fries 14 Servings)

Ingredients

1 1/2 cup raw onion

2 large potatoes approx 4" diameter
2 servings mazola, cooking oil spray

1/2 tsp fresh ground chili pepper (laurel leaf) 1 tsp garlic salt(lawry's)

Directions

Cut potatoes lengthwise (like French Fries). Preheat oven at 375 degrees. Combine garlic salt and red chili pepper (adjusting amounts to suit your taste). Arrange the potato strips in a single layer in a glass baking dish. Coat the potatoes with the vegetable oil spray. Flip them over and spray the other side. Sprinkle with garlic salt and red pepper seasoning. Bake at 375 degrees for one hour. Note: A serving of the spay oil is a 2.5 second spray.

Nutritional Information (Per Serving)

Calories :53

Protein (g) 4

Carbohydrates (g) : 10

Fat (g) : 1.5

Carb - Protein - Fat % Ratio: 67-25-8

Chocolate Brownies (20 Servings]

Ingredients

I

EGG WHITE, CHICKEN, RAW - fresh 2 large

HONEY - honey 1/2 cup

IsoPure Chocolate 1.5 carb 200 grams

MILK, COW'S, NONFAT (SKIM) - fluid w/o added Vit-A 1/2 cup

Natural Peanut Butter (Smucker's) - Creamy 1 cup

Oatmeal, Old Fashioned - 100% Whole Grain 2 Cups

Directions

We used IsoPure here mostly because I had some. Sub with your favorite chocolate protein powder and adjust the number accordingiy.Mix the pb and honey in a bowl, microwave on full for 100 sees. Add the rest and mix together. This is tough to mix and it takes time. If you don't have the tools you may want to cut the oatmeal a bit to make it easier to work.Preheat oven to 320 deg. Smooth into 13x9 tray bake for 20 minutes. Oven times may vary, use the toothpick test. Cut into 20 equal bars and wrap and store in fridge These portions are what we did for portion control but can be modified however.

Nutritional Information (Per Serving)

Calories :170

Protein (g) :12

Carbohydrates (g) :15

Fat (g) : 7

Carb - Protein - Fat % Ratio: 36-28-37

Miscle Recipes

Beef and Bean Stew (2 Servings]

Ingredients

1 1/2 cup raw onion

3 tsp extra virgin olive oil

1/2 tsp red or cayenne pepper

1 cup canned kidney beans

6 oz round eyte beef, roasted, trimmed to 0" fat

1 cup beef canned boullion broth

1/2 cup canned tomato puree

1 cup ready to server pace picante salsa

1 tsp chilli powder

1 tsp ground basil

1/2 curry powder

1 tsp ground oregano

Directions

In sauce pan cook beans and onion in 2 tsp of oil until tender, then add tomato puree, sauce beef broth, spices and salsa. Continue to cook vegetable mixture under medium heat until hot. While the vegetables are cooking, in non stick pan add remaining oil and stir fry beef until cooked. Add beef to vegetables and simmer for 5 minutes. Place equal amounts on 2 plates and serve.

Nutritional Information (Per Serving)

Calories :422

Protein (g) :37

Carbohydrates (g) :43

Fat(g) : 13

Carb - Protein - Fat % Ratio: 39-34-27

Home Made MRP

Ingredients

2 scoops VPX Micellean Protein or Snytrax Isomatrix or equivalent casein/whey blend

50 grams of quaker rolled oats

1/2 tbsp Udo's choice oil or flax seed oil (7grams)

Directions

Simply add all the ingredients to blender and blend thoroughly for around 30 seconds. This home made MRP, is superior to the maltodextrin filled off the shelf MRP's and has the distinct advantage of being highly adjustable depending on your current diet and/or macronutrient requirements. The addition of a banana adds additional carbs and texture if required. The protein sources used are whey/micellar casein blends which offer a slow and fast acting protein ideal for general day to day use.

Nutritional Information (Per Serving)

Calories :437 Protein (g) :45 Carbohydrates (g) : 35 Fat(g) : 12

Whole Oat Flax Loaf (12 Servings]

Ingredients

1 3/4 cups Water 1 3/4 cup 1 tbsp Bakers Yeast

1 tbsp raw honey

2 tsp sea salt

2 tbsp milk, non fat, dry - regular

2 tbsp Udos choice

4 cups whole oat flour

1/4 cup flax seed fresh ground

Directions

Dissolve yeast in warm water, Add honey, salt, milk powder, oil and 2 cups whole oat flour. Stir well. Add ground flax seed and remaining flour. Knead on lightly floured surface until smooth and elastic. Shape and put in oiled loaf pan. Let rise until doubled in bulk. Bake at 350F for 45 to 50 minutes until done.

Alternatively, if you have a bread machine, use bread machine yeast and just follow the general bread making instructions for your machine. With mine you just mix the ingredients as instructed in the machine, allow to allow to rise and then let the machine do the rest. This is an excellent bread to use for dipping oils. I use equal parts extra virgin olive, flax oil and garlic and herb spices. This is fantastic with the bread fresh from the oven (or machine).

Nutritional Information (Per Serving)

Calories :173

Protein (g) :6.5

Carbohydrates (g) : 24

Fat (g) : 6

Carb - Protein - Fat % Ratio: 55-15-30

Beef Chop Suey 12 Servings)

Ingredients

6 large egg whites

7 oz beef eye , fat trimmed.
3 cups Danish raw cabbage
2.5 stripes raw celery

2 cusp raw mushroom, sliced or pieces

1.5 cups mature soybean

2 cusp water chestnut, Chinese canned

1.5 cups chopped raw onion

2 tsp olive oil

2 tbsp apple cider vinegar

1 tbsp soy sauce

1/2 cup broth bouillin canned, ready to serve , beef.

Directions

In non stick pan, place 1 tsp olive oil and beef. Cook until beef is done. In another pan while beef is cooking add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Cook until entire mixture is hot, then add soy sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend flavors. Place equal amounts on two plates and serve hot

Nutritional Information (Per Serving)

Calories : 471.5

Protein (g) : 37

Carbohydrates (g) : 50

Fat (g) : 17.6

Carb - Protein - Fat % Ratio: 40-29-31

Breakfast Zucchini Pie (2 Servings)

Ingredients

6 large egg whites

3 small onions raw

1 1/2 tsp extra virgin olive oil

1 dash ground black pepper

! tsp ground turmeric

1 tbsp raw parsley

5 cusp chopped zucchini w/skin raw

2 cloves raw garllic
2 tbsp fresh basil

1 tsp ground oregano

2 oz low moisture mozzarella cheese, part skim

Directions

In medium non stick skillet saute pan cook all vegetables and spices except turmeric in 1/2 tsp olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second saute pan heat 1 tsp olive oil, add 1/2 egg mixture and cook until omelet is formed. Repeat until 2 omelettes are made. Place 1 omelette on plate and fill with 1/2 of the vegetable mixture. Repeat for 2nd omelette. Sprinkle with cheese and serve hot.

Nutritional Information (Per Serving)

Calories : 390

Protein (g) : 32

Carbohydrates (g) : 37.5

Fat (g) : 14.50

Carb - Protein - Fat % Ratio: 37-31-32

Cheesey Scrambled Eggs

Ingredients

4 tbsp 4% (borden) cottage cheese

150 grams cucumber w/peel raw

4 large egg whites

2 whole eggs

1/8 cup of 2% natural reduced fat mozzarella cheese, shredded.

30 grams raw mushroom

15 grams black oilves

10 grams onion, scallions

1/2 tsp pepper, red or cayenne

1 cup raw spinach

Directions

Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red papper. (I like to blend the two together, Thunderstick is good for this) I use Pam in a non stick pan (butter if you prefer). Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Cook the eggs how you like scrambled eggsJust before you remove the eggs, melt in the mozzarella cheese.I eat the eggs on a bed of baby spinach and sliced cucumbers.

Nutritional Information (Per Serving)

Calories : 356

Protein (g) : 38

Carbohydrates (g) : 12

Fat (g) : 16.5

Carb - Protein - Fat % Ratio: 14-44-43

Chicken And Spinach (2 Servingsl

Ingredients

6 oz boneless raw chicken breast, broilers or fryers 1 cup raw spinach

3 cups raw onion, sliced

1 cup raw shallot

4 tsp extra virgin olive oil

2 garlic cloves

1 dash black ground pepper 1 tsp ground nutmeg 4 sprigs raw parsley

Directions

In non stick saute pan cook spinach, onion, garlic, in 2 tsp of oil until tender. Just before the vegetables are finished add pepper and nutmeg. Remove from heat and set aside. In another pan cook diced chicken in 2 tsp oil until lightly browned. Add spinach mixture to chicken and heat through. Simmer entire mixture for 3-5 minutes. Place on 2 dinner plates and garnish with fresh parsley.

Nutritional Information (Per Serving)

Calories : 310.5

Protein (g) : 24.5

Carbohydrates (g) : 30.5

Fat(g) : 11

Carb - Protein - Fat % Ratio: 38-31-31

Chicken Kabob (2 Servings)

Ingredients

6 oz boneless raw chicken breast, broilers or fryers 4 cups Sweet raw, red pepper

3 cups broccoli flower raw

6 cups raw mushroom, sliced 2 tbsp vinegar, apple cider

4 cups red, ripe raw tomato

5 tsp olive oil

1 tsp ground basil

1 1/2 cup canned chicken broth condensed

1 tsp organo ground

2 garlic cloves

Directions

Combine oil, broth, vinegar, basil, oregano, and garlic in baking dish to create a marinade. Prepare eight skewer kabobs, on each skewer place chicken, bell pepper, broccoli, mushroom, and tomato repeating the process until all the ingredients have been placed on each skewer. Place skewers in marinade and brush to cover. Tightly seal with foil and bake in preheated 350 degree oven for 20 minutes, remove foil and continue baking 10-15 more minutes. Place on 2 dinner plates and serve.

If you have a rotisserie oven available, even better!! Nutritional Information (Per Serving)

Calories : 500

Protein (g) : 43

Carbohydrates (g) : 54

Fat(g) : 17

Carb - Protein - Fat % Ratio: 40-32-28

Protein Waffles

Ingredients

3 egg whites

1/4 cup oat flour

2 scoop vanilla Protein powder

(assumes roughly 4g carbs, 45 g protein, 2 g fat)

1 tbsp applesauce

1 packet artifical sweetner

Dash of cinnamon

Directions

Whisk all ingredients in a bowl. Spoon batter into a preheated waffle iron (Add some nonstick cooking spray).Cook until golden brown and serve with sugar free syrup or free cut strawberries.

Nutritional Information (Per Serving)

Calories : 235 Protein (g) : 35 Carbohydrates (g) : 8 Fat(g) :3

Spicey Turkey Chilli (4 Servings)

Ingredients

6 oz boneless raw chicken breast, broilers or fryers

3.5 cups Turkey Breast (Honeysuckle White)

822 grams Stewed Tomatoes, Cajun, (del monte)

16 oz Tomato Sauce (Hunt's)

4 oz Old El paso green chilies chopped

1 medium raw onion, 2.5" diamter approx

10.5 tbsp McCormick/Shillin, chili seasoning.

Directions

1. In large sauce pan combine all ingredients.

2. Simmer for 30 minutes

3. Remove from heat and serve hot with shredded cheese.

Nutritional Information (Per Serving)

Calories : 319

Protein (g) : 43

Carbohydrates (g) : 33

Fat (g) : 3

Carb - Protein - Fat % Ratio: 40-52-8

Curried Chicken (2 Servings)

Ingredients

5 oz boneless raw chicken breast, broilers or fryers 1/4 cup canned chicken broth , condensed

4 tsp cornstarch

5 cups raw mushroom, sliced/pieces
4 tsp extra virgin olive oil

2 cups red pepper, sweet raw 2 cups green raw snap bean

1 cup low fat yogour (12g protein per 8 ounce serv)

2 tsp curry powder.

Directions

In non stick saute pan, place 2/3 tsp oil and diced chicken. Cook chicken until browned and done, then add wine, chicken broth, yogurt, curry powder, and cornstarch, Stirring constantly. Heat until thick sauce forms, then simmer for 5 minutes. While chicken is cooking, in another saute pan place 2 2 tsp oil, mushrooms, bell pepper, and snow peas. Cook until mixture is tender. Place an equal amount of vegetable an 2 plates then top with equal amounts of chicken mixture. Serve.

Nutritional Information (Per Serving)

Calories : 373

Protein (g) : 32

Carbohydrates (g) : 35

Fat(g) : 13

Carb - Protein - Fat % Ratio: 37-33-30

Protein Fortified Rice (Eggs)

Ingredients

50 grams raw broccoli, raw, chopped or diced

25 grams raw celery

6 egg whites

100 grams raw mushrooms

1/4 cup long dry brown uncooked rice

1/4 cup pace chunky salsa

2 tbsp naturall brewed soy sauce lite

1 cup raw spinach

50 grams raw onion

Directions

Steam the broccoli to the desired texture. I like it firm and can barely pierce it with a fork. In a pan coated with cooking spray, add soy sauce, chopped onion, sliced mushrooms, steamed broccoli, chopped celery and spinach. Cook on medium heat until spinach is cooked. Add rice and simmer until the soy sauce has cooked away. Once all the ingredients are cooked add in the 6 egg whites and stir until the eggs are completely cooked. Top with picante sauce. This makes a very large meal for one. Or can be split and served with a side dish.

Nutritional Information

Calories : 378.80

Protein (g) : 33.09

Carbohydrates (g) : 53.98

Fat (g) : 1.75

Carb - Protein - Fat % Ratio: 59-36-4

Fish Sandwich

Ingredients

1 looseleaf of lettuce

2 slices mult-grain oat bread

3 Oz orange roughly , cooked

1 slice tomato red, ripe , raw approx 1/2" thick

Directions

None.

Nutritional Information

Calories : 323

Protein (g) : 24

Carbohydrates (g) : 51

Fat (g) : 3.5

Carb - Protein - Fat % Ratio: 61-29-10

Chocolate Banana Protein Bars - 8 Bars

Ingredients

300 g raw banana

1 tsp ground cinnamon

2 tbsp unsweetened cocoa powder

3 large chicken egg whites raw

4 oz non fat milk

200g 100% whole grain old fashioned oatmeal

1/3 cup splenda

1 tbsp Udo's choice oil blend

60 g Designer Whey Chocolate flavour ( or equivalent brand)

Directions

Mix ingredients in a large mixing bowl. Pour into non stick cake pan.Bake at 300 for 25 minutes or until firm, leave until cooled slightly then cut to size. We have made these into 8 small bars, but you could easily make into 4 larger ones, with double the protein , so around 23g protein per bar.

If you don't want the fat replace the Udo's oil with unsweetened applesauce. It will taste just as good and still retain the moist but firm texture.

Nutritional Information

Calories (Per bar) : 188.32

Protein (g) : 11.05

Carbohydrates (g) : 27.94

Fat (g) : 4.56

Carb - Protein - Fat % Ratio: 57-22-21

Indonesian Chicken -I Serves 21

Ingredients

8 oz Boneless raw chicken breast, broilers or fryers

1 cup chopped raw onion
1/2 cup Jalapeno raw sliced

5 cups raw shredded cabbage

2 cups sliced raw red pepper
2 cups 1% fat cows milk

4 tsp cornstarch

5 tsp extra virgin olive oil

6 cloves raw garlic

2 tsp raw ginger root

1 tsp tumeric ground

1 tsp Corianda leaf (dried cilantro, Chinese parsley)

1 tsp curry powder

Directions

In non stick saute pan combine onion, jalapeno pepper, spices, milk and chicken. Poach (lightly simmer) until chicken is done. Mix cornstarch with a little water to dissolve the add to pan an cook for 3-5 minutes. In seperate pan cook cabbage and red peppers in oil until tender. Divide cabbage between 2 plates and top with chicken. Serve immediately

Nutritional Information

Calories (Per Serving) - 475.5

Protein (g) - 39.5

Carbohydrates (g) - 45

Fat (g) - 16.5

Carb - Protein - Fat % Ratio: 37-33-30

Ground Turkey Omelette - Serves 2

Ingredients

8 Large Fresh Chicken Egg 2 Large Chicken Egg's Whole

2 Small Onions Raw

3 oz Turkey Ground , Raw

1 1/2 cup cvnned kidney beans (any type)

1 Cup chopped green peppers, sweet raw (bell)

1 cup, mushrooms (raw)

3 table spoons Olive Oil

1 dash ground black pepper.

1 tsp RTS hot pepper sauce.

1 tsp ground tumeric

3 cloves raw garlic

1 cup chopped red pepper, sweet raw

1 tsp lea and perrins Worcestershire sauce

Directions

In medium non stick skillet saute' pan cook turkey,vegetables and spices,except turmeric, in 1 tsp olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second saute' pan heat 1 tsp olive oil, add 1/4 egg mixture and cook until omelet is formed. Repeat to make 4 omelettes. Place 1 omelette on place and fill with 1/2 of the turkey mixture then place 1 omelette on top to form a sandwich. Repeat to form 2nd sandwich. Serve hot.

Nutritional Information

Calories (Per Serving) : 508

Protein (g) : 42

Carbohydrates (g) - 50.5

Fat(g) : 17

Carb - Protein : Fat % Ratio: 39 % - 32% - 29%

All Star Secrets

One of the most frequently asked questions by almost every person that is training is: "How can I burn fat and build muscle quickly?" Well, since there's no way we can respond to all the emails we get each day, here's the answer to that question..

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Diet Supplements Revealed

Learn precisely how to make an effective fat loss diet which will work for
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Learn which diet and weight loss supplements are worthless for losing fat but have such strong health benefits that you may want to take them anyway. Health is required for effective fat loss and knowing the truths about these supplements can help your fat loss enormously.

• See the "10 Golden Laws of Fat Loss" and learn why some experts have got
it all wrong. Learn the absolute specifics - once and for all - about what, when
and how often you should eat to lose fat. Once you know this you can boost your
metabolism and lose fat easily - even while you sleep. This is not hype, it is a
physiological fact.

• Discover which form of exercise is more effective for long term fat loss,
weight training or aerobics (the answer may surprise you), and see a detailed
training program which details exactly how to exercise for maximum fat loss.

Diet Supplements Revealed

Quick Info

With the huge amount of false information and marketing hype that surrounds the diet industry (and specifically "diet supplements") - before you even think about buying any type of fat loss supplement you need an independent review to determine if the supplement is actually worth purchasing... and there is none better than Will Brink's "Diet Supplements Revealed" (DSR).

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once armed with DSR you will become one of the few educated consumers who

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Muscle Building Nutrition: Com...

articles from people like Charles Staley, Tom Venuto, Lee Labrada, Will Brink, Byran Haycock, Lorraine Rosa, Milos Sarcev. Not to mention an online meal planning software tool which, if your a little lazy and don't want to work out the diet by reading it from the ebook does everything for you, based on the calculations in the ebook, you just enter all your details and it then lays out all your meals in a table format, tells you your daily calories, protein, fats and carbs etc, lets you either print it or you can tell the system to email you with it all, amazing.

The members zone also incoudes Diet Planning software which lets you keep a record of all the food you have eaten, tells you when your undereating, overeating, calculates your macronutrient split, a fantastic tool and used by many of the more professional members who actually enter contests and must keep a proper record of their food and supplement intake.

Muscle Building Nutrition

by William D. Brink

Quick Info

Will Brink is pretty much renowned in bodybuilding circles as the supplement guru, his writings are in hard back and magasines all over the world. He has had a column in Musclemag for years and contributes nearly every month to Muscular Development.

The title "Muscle Building Nutrition', is a little

misleading as that's only half of this book, as

although it contains his tried and tested mass

gaining/bodybuilding diet, that he has taught to

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also contains reviews on over 30 bodybuilding supplements, including creatine,

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Not only that there is a huge chapter devoting to training for mass by renowned training guru Charles Poliquin. More details from the link at the end of this quick review.

On top of that, when you buy this ebook you also get access to a private members forum which has thousands of members on it who are able to help you with your questions. Will Brink himself, Charles Staley, Byran Haycock & Charles Poliquin are all found on this forum with thousands of like minded individuals.

Not only that, the forum has over 250 brand name supplements reviewed by over 5000 members and comes with it's own rating system that members vote on, giving each supplement a rating out of 5.

It also comes with access to a private members zone area, with exclusive

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Tone Up Stomach The Right Way

In order to tone up stomach like you always wanted is not by concentrating too much on exercises that focus on your abs. The abs are just a small group of muscles. You have to do workouts on the larger muscle groups.

The object is to increase your metabolism to increase fat burning. The more sit ups and crunches you do, the more you'll build your muscles under the layer of fat on your stomach. Doing that will only increase the size of your stomach. That's one reason so many people stop exercising, because they start to see their stomach actually getting bigger.

Sure, exercises are good if you perform the right exercises for the right reason. Most don't understand that in order to get that flat stomach, you need to get your whole body working for you. It takes more than abdominal exercises to tone up stomach. By working on your larger muscle groups, your creating your own fat burning machine that works for you 24 hours a day.

Resistance training cannot be overlooked. By doing resistance training you'll really condition and tone your muscles. The best workout program will include resistance training exercises. You don't need any kind of gimmick for this type of training. Barbells or dumbells are all that's needed to give your body the resistance workout it needs to tone up stomach.

The most important aspect is your nutrition. You can perform all the exercises you want, but if you don't eat the right foods you'll just build your muscles and get bigger. So if your looking to tone up stomach and get rock hard abs, your diet plays a critical role in getting there. Learning which are the best foods to eat that allow your body burn fat will help a great deal.

For many years we were told to stay away from "white" foods. That's true for, such as, white bread and white sugar. These are highly processed and have little nutritional value. They tend to only add fat to your body. Lets look at some white foods that have good nutritional value.

Garlic and onions are a good source of  protective phytonutrients, vitamins, and minerals that are not easily found in normal diets. They include nutrients such as allicin, quercetin, chromium, and other anti-inflammatory nutrients. These are white foods that are good for your body.

Another that many people don't think of is mushrooms, which have high levels of nutrients and antioxidants. Yes, even white mushrooms have types of antioxidants called ergothioneine and polyphenols, which are helpful to tone up stomach.

Cauliflower has vitamin C, minerals, fiber, and other things such as glucosinolates and thiocyanates, which are plentyfull in vegetables like cabbage, broccoli, and cauliflower.  And what most people don't know is that some of the compounds found in these vegetables can help prevent excess belly fat.

Potatoes are also a good white food which contains healthy carbohydrates if you eat them properly. That means with the skins, which is a good source of fiber. That also means that frying them is not good. Its in the preparation, like many foods, that either make them good or bad for you.

Stay away from diet pills that can harm or even kill you with their dangerous affects and misleading advertisements. Don't fall for advertising gimmicks for machines that promise to give you the perfect abs, if you buy and use the product that helps to work your abs. There's no magic pill or piece of equipment that will help tone up stomach.

Its a combination of nutrition and exercise that will help you achieve the results you want. A healthy diet combined with the correct exercise regiment is what will take you from failing to getting the flat stomach you always wanted, and keeping it that way.

Skin Care - Natural Ways To Get Rid Of Acne

Do you have acne? That must be hard. But wait – there is still hope.

Acne is a broad term covering blemishes, blackheads and whiteheads. This condition can strike at any age. While there are many preventative measures you can take to avoid acne with good results, Acne affects most teenagers to some extent. However, the disease is not restricted to any age group; adults in their 20s - even into their 40s - can get acne. Acne is caused by the overactivity of the sebaceous glands that secrete oily substances onto the skin. There are many misconceptions and myths about acne. Exactly why some people get acne and some do not is not fully known. It is known to be partly hereditary.

The nature and cause of acne

Acne stems from the effect of sebaceous glands present in the skin. It has got an inflammatory nature. Appearance of papules or pustules is characteristic of this situation. There may also be formation of blackheads.

Secretion of certain hormones, their proportion and balance acts as a causative factor of acne. The use of harsh skin care products may also cause acne or pimples. Dehydration of the skin aggravates the formation of acne. Yeast build up in the body is also common in persons suffering from acne. This can be a probable reason for the acne formation.

Acne is also caused due to a devitalised condition of the skin which is a result of unhygienic living habits. Another effective remedy in the area of nutrition that seems to offer new promise of help for acne is zinc. Zinc is another popular home remedy for acne. Neem posses’ outstanding anti-bacterial, anti-fungal, and anti-viral capabilities. Garlic has been used successfully to cure acne. Rub with raw garlic several times a day. Garlic is known to have cured the toughest of acne problem. Fenugreek is another useful remedy for acne. A paste made of the leaves of this vegetable, applied over the face every night before going to bed and washed with warm water in the morning, prevents pimples and blackheads.

Wash properly once or twice a day, using a mild soap, and rub lightly with your fingertips and warm water. If your skin is oily, use a soap with benzoyl peroxide for its drying properties.

Grated cucumber applied over the face, eyes, and neck for fifteen to twenty minutes has been found effective. Add hot water into a bowl and add a few drops of essential oils into it. Apply juice of raw papaya (including the skin and seed) on swelling pimples or acne. Meats, sugar, strong tea or coffee, condiments, pickles, soft drinks, candies, ice cream, refined and processed foods should be avoided as far as possible. A hot Epsom salts bath twice a week is beneficial in all cases of acne. Use 2-3 tsp. dried basil leaves to 1 cup boiling water. Steep 10-20 minutes. Cool, and apply with cotton ball. Grind orange peel with some water to a paste and apply on affected parts. Clean face with cotton wool dipped in rose water 2-3 times a day.

Drinking atleast 1 litre of water a day to impart a healthy glow to the skin. Mix 1 teaspoon lemon juice in 1 teaspoon finely ground cinnamon powder and apply on affected areas frequently. Apply ripe Tomatoes pulp on acne, pimples and keep them for 1 hour, then wash. Apply grated potatoes to treat wrinkles, pimples, blackheads,acne. Do not use harsh soaps, use baby soaps to wash face twice a day.

Watch out for iodine, which can be found in multiple vitamins and iodized salt. Some doctors believe iodine may encourage acne.

Prevention

As with any medical condition, prevention is preferable to treatment. Avoiding those items, which can trigger acne, should be seriously considered by anyone who has a history of it.

Some factors, such as heredity or hormones cannot be avoided, and in fact are probably the most prominent factors in determining whether a person may have acne. Other factors, however, can be reduced or eliminated as one of the natural ways to get rid of acne.

Stress, both physical and emotional, has been shown to be an acne trigger for some people. Attempting to reduce such stress may assist in reducing acne breakouts.

How To Fight Depression With Supplements

In this article today I'd like to talk about several different methods that you can use to help fight depression with simple over-the-counter supplements.

Depression, called clinical depression, affects millions of Americans and in fact millions of people all over the world and can be devastating not just to the person who has it but also to their surrounding family and friends as well. The first thing anybody who thinks they may have depression should do is to consult a doctor.

I'm not suggesting that you don't consult a doctor and I'm not suggesting that you don't follow their advice. The generally prescribed treatment for depression is to place the patient on a regime of antidepressant pills such as Prozac or other similar pills. These can work very well but unfortunately 3 out of 10 people seem to fail to get better from them. This article is for those people more than anyone else.

Certain supplements have proven to be quite effective when it comes to fighting depression. The first thing to focus on is finding a high potency multivitamin or multi-mineral complex. Make sure that it contains about 50 mg of each of the B. vitamins. B. vitamins help to supply some things that are needed to manufacture neurotransmitters.  When you have depression your body can no longer create adequate levels of neurotransmitters such as dopamine, serotonin, and norepinephrine so anything you can do to boost those levels using supplements is beneficial.

The next supplement to focus on is S-adenosylmethionine or SAM-e.  What this is is a bioactive form of the amino acid methoinine which enhances neurotransmitter activity. There have been many many studies that suggest SAM-e is quite effective in combating depression. Most of these tests are high-quality double-blind and a placebo controlled tests.

You're going to want to take about 200 mg once a day and after about a week or so you may find it necessary to increase that up to two doses a day. Be sure to consult with your doctor before taking any sort of supplement whatsoever.

Finally you want to look at different herbal supplements which have been effective at mood enhancing activities. St. John's wort is a fantastic herb that has been shown in over a dozen studies to combat depression significantly. It also helps to increase a feeling of well-being which is an added bonus. Basically what it does is block your brain from soaking up serotonin which means more of it stays in your system where it's needed to combat depression.

The normal dosage is about 300 mg several times a day. Some people can get away with only twice a day while others need up to four times a day and it may take up to two and sometimes three weeks before you start to see results. Again you should consult your doctor before taking any sort of supplement including this one.

So there you have several different ways to fight depression using regular over-the-counter supplements. You don't need a doctor to buy the supplements though I highly suggest you consult your doctor before taking any of them.

Beauty Tips - Eye Shadow That Stays in Place

If you use a damp eyeshadow brush and apply a layer of face powder to your lids and allow to set, the shadow will stay in place for the day

If you want your eyeshadow to last all day long simply apply a thin layer of concealer before applying your eyeshadow. It will usually last you for 24hrs. Eye shadow is a cosmetic which is applied on the eyelids and under the eyebrows. Eye shadow adds depth and dimension to one's eyes, compliments the eye color, or simply draw attention to the eyes. Eye shadow comes in many different colors, and is usually made from a powder. Eye shadow is perhaps the most beloved cosmetic of creative makeup artists. The most important trick to keep in mind is that the light colors highlight the spots while dark colors tame them down. Apply the medium shade on the lower lid and blend it into your base shade. Apply the medium shade on the lower lid and blend it into your base shade. Eye shadow comes in many different colors, and is usually made from a powder, but can also be found in liquid, pencil or mousse form.

Eye shadow is a cosmetic which is applied on the eyelids and under the eyebrows, to help make wearer's eyes stand out or look more attractive. Eye shadow adds depth and dimension to one's eyes, compliments the eye color, or simply draw attention to the eyes. Eye shadow can be applied in a variety of ways depending upon the desired look and formulation. Typically application is done using sponges, fingers, and/or brushes. An eyeshadow primer or base can be applied to prevent the shadow from fading or migrating to the crease. Many eyeshadow sets come with three colors, the lightest being the highlighter while the darkest is used in the crease. An eyeshadow primer or base can be applied to prevent the shadow from fading or migrating to the crease.

Eyeshadow apply Tips

1. Before using eye-shadow, use a little powder on the eyelid as a base.

2. Never share the eye makeup tools.

3. For day makeup, base color and mascara are the only things you need to wear for eyes.

4. Apply the darkest shade to the outer corners of the eyes from lash line to the crease.

5. Use brushes to apply eye shadow. Try to avoid those nasty foam applicators that come with it.

6. Blondes with blue eyes should opt for browns and taupes while those with green eyes can go for soft mauves and lilacs.

7. To make them look wider apart, keep the inside corners of the eyes lighter than the outer edges. Apply concealer one shade lighter than your skin at the inner corner of the lids and the sides of your nose and blend it well. Use a matte medium to dark eyeshadow and stroke it outward and slightly upward from middle of the lid to its outer half. Use the eyeliner a bit in from the inner corner of the eye and make the line tapering up and out a bit past the outer corner of the eyes.

Tips For A Healthy, Shining And Beautiful Skin

Do you want healthy, beautiful skin that glows? Then follow these 5 steps to keep your skin in the best shape possible

Nutrition plays a vital role in skin health too. Specific foods such as those acidic foods. Water has long been considered as the most efficient natural treatment. One of the most common precautions when it comes to skin care is avoiding too much exposure to the sun. Your skin is another great way to attain a beautiful skin. So, try to invest in a good body exfoliant or “loofah”, as it is commonly called, as it is capable of eliminating the dead skin cells from your body. One of the most common precautions when it comes to skin care is avoiding too much exposure to the sun. Exercises are very effective to get healthy body. Vitamin B1 helps in blood circulation and vitamin B2 deficiency can cause brown pigmentation and liner spots on skin.

Taking proper rest that includes 6 to 8 hours of undisturbed sleep daily is the best way to rejuvenate the skin. One common problem that face people is stress the one which is not normal. So, taking proper rest that includes 6 to 8 hours of undisturbed sleep daily is the best way to rejuvenate the skin. Nutrition plays an important role in making the skin shiny and healthy. It contains fresh green leafy vegetables and fruits to make healthy skin. Vitamin B1 helps in blood circulation and vitamin B2 deficiency can cause brown pigmentation and liner spots on skin. Plenty of water should be used to rinse away the soap. The oil glands of skin become overactive, clogging the pores with the oil. Blackheads are formed by collection of oil and dirt. It is necessary for oily skin people to wash the face several times a day.

Healthy Skin Tips

1. Keeping your hair clean and out of your face will help lessen oiliness, pimples and irritation.

2. Do not use oily hair care products, this leads to more problems.

3. Vinegar rinse should be used sparingly too or it may dry out your hair.

4. Drinking more water will definitely help all skin types keep their complexions in top shape.

5. Eat lots of fish or take a fish oil

6. Nutrition plays a vital role in skin health too. Specific foods such as those acidic foods and dairy products are said to be effective in causing an allergic reaction in some people. Also, one of the widely debated topics in the area of nutrition today is chocolates. Some say that chocolate does affect the condition of the skin, while others say it doesn’t.

7. Aside from considering a healthy diet, exercising your body also helps keep your skin healthy. Note that a proper exercise does not only keep the body fit by regulating the oxygen it also improves the glow of the skin as well.

8. Vitamin A helps the skin to fight infection from inside. It is miracle for skin affected from Acne. It can be obtained in Broccoli and Carrots. But avoid taking too much of it as it can be toxic for your body as well.

You can also try skin products with sufficient quantity of protein. For, proteins help your skin to replenish and repair itself. Moreover, do not forget to drink as much water as you can. Water is the best agent to throw out all the unwanted toxins from your body. It helps your dry skin to hydrate.

Conjunctivitis, or pink eye, is an inflammation of the conjunctiva

What is Pink Eye?

Conjunctivitis, or pink eye, is an inflammation of the conjunctiva, a clear membrane that covers the outer layer of the eye and the inner surface of the eyelids. As with other common eye inflammations, conjunctivitis usually looks and feels worse than it is. While the pronounced redness can be quite alarming, conjunctivitis very rarely causes long term visual damage. Pink eye is, however, a condition that often needs to be diagnosed and treated early as certain types of conjunctivitis are very contagious and any prolonged inflammation of the eyes should be treated with caution to prevent complications and tissue damage.

What are the Symptoms of Conjunctivitis?

Pinkeye is caused by infections from bacteria or viruses, allergies, or certain irritants that come into contact with the eye. Because of all the different causes, there are several different types of conjunctivitis and different symptoms. Infection usually begins with one eye but can quickly spread to the other eye in cases of viral or bacterial conjunctivitis. Symptoms of pink eye may include:

Discomfort in the eye
Redness of the eye or inner eyelids
Discharge and teariness
Discharge may cause eyelids to crust and stick together while sleeping
Itchiness
Tenderness of the eye, or pain
Sensitivity to light
Swelling of the eyelids

Because conjunctivitis is highly contagious and can easily be spread to your other eye, other people and to yourself again once the initial infection has cleared, there are a few precautions that should always be taken:

Don’t share towels, pillows, or washcloths with others, especially if they have conjunctivitis or other viral and bacterial conditions such as cold sores.

Change pillowcases and wash towels and bedding frequently.

Use immune system boosters to boost your immune system to help prevent infection as well as to encourage faster healing.

As much as you may want to, refrain from touching your eyes! If your eyes are itchy, rather use a clean compress for quick relief.

Wash your hands thoroughly before and after touching your eyes.

Seek medical attention if you develop conjunctivitis when you have a cold sore as herpes simplex related conjunctivitis is a serious condition.

Discard any makeup used when you had conjunctivitis as it may be contaminated and this is an easy way to spread it again.

If you wear contact lenses, switch to glasses until your eyes have completely healed.

Wear sunglasses outdoors as sunlight irritates pink eye.

Home Remedies to Cure Pink Eye

Colloidal Silver -- You can buy colloidal silver in a spray bottle. Spray into your eyes two to three times a day. You can also put one or two drops of colloidal silver in your eyes two or three times a day if you can't find a spray bottle. Colloidal silver has been known to cure pink eye as quickly as six hours. Be sure to use a few days after healing to be safe.

Castor Oil -- Put one to two drops in your eyes two times each day. Your eyes will get better within one day, but you should keep using it for a few more days to make sure it is completely gone. Your eyes will get blurry from the oil but it does not sting or hurt and in fact can be soothing. Castor oil is an antimicrobal and is excellent for healing.

Sea Salt -- Put a teaspoon of sea salt in one cup warm water and stir until dissolved. You can use an eye dropper and put two to three drops of the saline solution you have created directly into your eye or you can use a cotton ball. Saturate the cotton ball and place it on your eye allowing the water to run into your eye. This is a tried and true remedy that has been used for many years and is still a staple in England.

Is All Perfume The Same?

The use of perfume dates back to ancient times when the Egyptians used various kinds of scents and incense. At first the use was for religious purposes but perfumes eventually came to be used for cosmetic purposes.

The use of perfume dates back to ancient times when the Egyptians used various kinds of scents and incense. At first the use was for religious purposes but perfumes eventually came to be used for cosmetic purposes. The use of scents spread to other parts of the world and became particularly popular in France. France eventually became the center of the perfume industry and developed eau de cologne. All of these early perfumes were made out of herbs, spices, fruits, flowers and other natural ingredients. They didn’t have chemicals to mix to duplicate natural scents. The use of chemicals resulted in the development of many kinds of new scents.



The development of new perfumes today is at a faster rate than ever in history. Perfume manufacturers used to introduce only a few new fragrances per year. In this way the market was able to absorb them. Now they introduce several hundred new fragrances per year and the market is flooded with new fragrances in addition to the existing ones. Celebrities used to endorse and promote various fragrances like Lauren Hutton with Charlie. The fad today is for manufacturers to develop a perfume scent for a celebrity, like Elizabeth Taylor and White Diamonds. The celebrity now shares in the profits of their own scented creation. The perfume manufacturer has their chemists ask the celebrity what kind of scent they like and then they being to mix it. They keep adding different chemicals and oils until they find one that the celebrity likes and okays. Once they have the formula, they begin to mass produce and market the scent using the celebrity’s name. This practice has helped to pull the perfume industry out of the doldrums that it was in for several years. Since White Diamonds was so popular, other stars like Jennifer Lopez, Brittany Spears, Celine Dion and others have perfumes with their names on them. How long the fad will last, nobody knows. How much perfume will they sell and how long will they sustain sales is again unknown. People can only wear so much perfume at a time.



Perfume and other fragrances still make nice gifts for both men and women. Today men wear scented fragrances for cosmetic purpose just as women do. Getting men to accept fragrances for cosmetic purposes widened the market for the perfume manufacturers. Perfume manufacturers will continue to create new fragrances as long as the market accepts them.

The Benefits Of Teeth Whitening To You

When you are looking to whiten your teeth and regain your self confidence and get whiter teeth.



Gaining your self confidence is one of the main reasons people have their teeth whitened and improve their smile and now being proven people are opting for teeth whitening to reinstate their confidence and take years off their age in the process.



Ten years ago teeth whitening was not so popular and really only available in specialist cosmetic dentists who was charging a fortune for the service. Now in 2010 teeth whitening is considered an everyday treatment, whether it is the use of the home kits or professional services like the bleaching trays or the laser system which all whiten the teeth effectively.



When you meet someone one of the first things they look at is the teeth and if the colour is yellow or brown then it can change people perception of you. The people we associate with whiter teeth are famous and rich and therefore they set the expectation and by having whiter teeth can make us look healthy and successful.



Now having whiter looking teeth does not mean your dental health is good as regular appointments with the dentists need to be kept otherwise the two elements are fighting each other as things like plague or gum erosion can stain the teeth so this needs to considered.



The rich and famous will have teeth whitening undertaken regularly as they need to keep the teeth looking healthy as they are in spotlight and need the smile looking bight and beautiful but all of us can have a good whiter smile without the need of expensive cosmetic dentistry.



Best advice is to have some sort of whitening in to your lifestyle opposed to having a treatment every few years. Many Americans have embraced this lifestyle whitening behaviour and as a result lead the way in teeth whitening. Having a regular whitening system will keep the teeth bright all year round without the need to remove large amounts of staining in one go.



Many people will have teeth whitened every few years and this can work but if the staining accumulated in quite deep in the enamel then it is more challenging to remove. By using a home kit for example every few weeks will keep working on any staining and stay on top of it opposed to a less frequent strategy.



Lastly is the question of how white the teeth will go and this is unknown until you have had the treatment. Many people get confused between what is true staining on the teeth and what is actually yellowish coloured dentin which site under the enamel and this will portray a discoloured set of teeth but it is almost impossible to change the colour of an individuals dentin.



Teeth whitening in some way can only enhance the way you look and make you feel better about yourself and this is only a good thing but just research and think about teeth whitening for the longer term as you will want to keep the results of a new healthy bright smile Good luck!

I Am Over 50 Will Teeth Whitening Work For Me?

When we reach 50 sometimes we feel some things do not work the same for us like teeth whitening and in fact very rarely the teeth cannot be whitened irrelevant of age.



One fact is true is that the teeth get stained over a period of time and when we reach a certain age we become more aware of the colour of our teeth. For some this might a picture of them when they were younger or watching someone a similar age on TV can make them feel very aware of their teeth and how stained they have become over a period of time.



This is exactly what teeth whitening will successfully target is the type of staining to the teeth that occurs over a long period of time opposed to a sudden change in colour where there could be an underlying issue with the dentin which sits underneath the enamel of the teeth.



Whitening will look to remove the staining which resides in the enamel and as long as this has not gone too deep or in fact penetrated the enamel then no matter what age you then the staining is likely to be removed and reveal a white cleaner set of teeth making you look younger in the process.



When looking at the teeth it is difficult to predict how exactly white the teeth will change because it is unknown whether the teeth have changed because you have staining in the enamel or you have discoloured dentin. This is evident when you are in your early twenties because if you had very white teeth then you will have whiter coloured dentin. However if the teeth were yellow when you were twenty and the teeth were a similar colour then the chances are dentin is influencing the colour of the teeth not staining caused by every items like tea drinking or cola as examples.



Also for mature people looking to have their teeth whitened it is best to keep your expectations to a realistic level. Ending up with teeth like Tom Cruise or Cheryl Cole is unlikely as most people on TV and celebrities in general will have veneers which are a lot whiter than most of our teeth even after numerous whitening treatments!



However finishing with a whiter but more natural smile is realistic and achievable by many people in their fifties after having whitening which can make the smile look healthy and take years off your age.



Deciding the best system and product to use is the next step with lots of advantages and disadvantages for both tray based and light based systems. But the main considerations are price, how likely they are to work for your type of staining and lastly what is the chances of getting sensitivity. With anyone who does get sensitivity during or after whitening this can last up to 72 hours but then disappears so is very short term.



Whatever you choose always see your dentist first and get their advice on systems etc. So whatever your age you are never too old for a new smile.