3 Sample Meal Plans For the Perfect Bodybuilding Diet

The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

Sample Meal Plan #1

Meal 1:

Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

Meal 2:

One cup yogurt or a protein shake

Meal 3:

6 oz Chicken,

Small raw vegetable salad,

1 bagel

Meal 4:

1 piece fruit,

3-4 oz Chicken

Meal 5:

6 oz fish,

1 – Cup grilled veggies,

1 – Cup brown rice

Sample Meal Plan #2

Meal 1:

3 packs instant oatmeal,

1 banana,

1 cup of yogurt,

1 cup of cottage cheese

Meal 2:

Protein shake,

1 large baked potato

Meal 3:

8 ounces chicken breast,

2 cups pasta,

1 apple,

1 cup yogurt

Meal 4:

1 can of tuna,

1 – 2 cups broccoli

Meal 5:

Protein shake,

1 cup brown rice

Meal 6:

8 ounces broiled fish,

1 cup veggies,

2 cups rice

Sample Meal Plan #4

Meal 1:

Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),

1 cup cottage cheese,

1 cup berries,

Meal 2:

Protein shake,

1 cup raw veggies

Meal 3:

Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),

1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,

1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:

Protein shake,

1 cup yogurt

Meal 5:

8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,

1 cup cooked tomatoes,

2 cups pasta,

1 cup broccoli/cauliflower mix

Meal 6:

Protein shake,

1 cup melon,

1 cup yogurt

There’s really no need to measure carefully for the portions suggested. This isn’t an exact science! Eyeball your portions and consider the following chart:

Portion/Size:

1 oz. meat = Matchbox,

3 oz. meat = Deck of cards,

8 oz. meat = Thin paperback book,

3 oz. fish = Checkbook,

1 oz. cheese = Four dice,

1 med. potato = Computer mouse,

2 tbsp. peanut butter = Ping pong ball,

1 cup pasta = Tennis ball,

1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It’s a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don’t have to work too hard at meal time.…

How to Prepare for College in High School – Are You Doing It Wrong?

Many students across the country, as well as parents, are unclear on how to properly prepare for college in high school. Whether it’s course selection, grades, test scores or extracurricular involvement, all the things that you do during those 4 years has an impact on your future as it pertains to college.

In fact, many families are misguided and given outdated information as to what colleges look for in prospective students. College admissions is an ever-changing thing, so each year should be treated differently depending on what school(s) you are looking to attend.

So with that, let’s take a look at a few of the most important factors to help you best prepare for college in high school.

Grades and Test Scores

The first, and most obvious factor are your grades and test scores. Specifically, they will be looking at your grade point average (or GPA), Class Rank, and ACT/SAT test scores.

A combination of those 3 factors is usually used by the college admission reps to determine if you’ve met their academic requirements for admission. If you are on the borderline, they will look further into your background to see if there is anything else they need to consider before accepting or denying you. But what are those “other” factors?

Extracurricular Involvement

Yes. In addition to your academic record and classroom tendencies, colleges want to see involvement in clubs, activities and/or sports. This shows that you are a well-rounded student who is willing and able to take on more than just schoolwork. You also display your time management skills by participating in clubs or sports, and colleges love these type of students!

As an insider’s tip: If you are trying to help out your chances for admission by joining a club, make sure that you take on some sort of leadership role in that activity. While college admission reps like to see involvement, they are really looking for leaders, and what better way to show them but by being President, Vice President or Treasurer in that club?

High School Coursework

Different than grades and test scores, high school coursework is basically the level of classes you took in high school. For instance, did you enroll in a regular, college-prep level class when there is an Honors or Advanced Placement (AP) level available?

Colleges are looking for students who challenge themselves with upper level courses, especially the elite and highly selective schools! If you are able to achieve A’s and B’s in regular level classes, that’s great! But, the college admissions reps want to see higher level achievement, so make sure you’re challenging yourself in your coursework.

A word to the wise: Don’t bite off more than you can chew with Honors and AP courses. Colleges like these, but they’d rather not see a C on your transcript. So, make sure you know exactly what you’re getting yourself into if you opt for the higher level classes.

This is just the tip of the iceberg when talking about how to …

Why Not Real Estate Appraisal As A Career?

A lot of my friends have been bugging me laTely, about writing an article that lets people know how great it is to be an appraiser. Knowing me they know I love to write blogs, and since I am an appraiser, they are surprised I do not write a whole lot about it. Not even sure why it never dawned on my before, I'm going to start. The industry is changing as a result of the turmoil in the housing market.

The powers that are being ratcheting up requirements. In every state, not just a single state. They are trying to standardize licensing, testing, etc. Any time an industry goes through such a radical change there is a big turn over in the professional population, and this is no different. There is a percentage of people out there who just feel that they past the time to keep up on the higher educational requirements – and chose to retire. There is already a pending crisis shortage of commercial appraisers, and residential appraisers will soon follow.

The timing couldnt be better – if you are looking for your first career, or changing careers. Or even if you would consider changing careers because you need flexibility.

The problem is, when you come across a legitimate offer out there, that can change your life, you're so used to hearing all the "static" from work at home jobs that you dont believe it. Yes it sounds too good to be true that you can be your own boss and make $ 100,000 a year.

The catch is that its real, so it takes some REAL work. Another catch is that its better you've already invested in your formal education up to the point you have some college degree of some sort. You need to take some evaluation specific classes, but having gone through the process – its definitely worth the effort. The most important thing is – the pay off is way out of proportion to the costs.

I got lucky, and had a friend in the business that walked me through the process. If I didnt have that, I might not be an appraiser now.

I did search the internet at the time but didnt really find much about how to get into the industry. But now there is a place that does just that: Helps you get into the industry, tells you how to find a job, what classes to take, etc.

Its ResidentialAppraiser.biz so if you're thinking about it, you should visit them – the requirements go up in January 2008! …

The 5 Worst Reasons To Earn An Online College Degree

There are some excellent reasons that you might want to earn an online college degree. There are also some terrible ones, and if you have any of these in the back of your mind, it’s time to think again.

Reason 1: I’m very shy & quiet; if I get my degree online I won’t have to interact with people.

While it’s true that studying for an online degree involves less face-to-face contact with fellow-students, or teachers, it’s a myth that no interaction is required. Particularly for a bachelor’s degree, where you’ll be taking a wider range of courses and spending less time on individual in-depth projects, most of your classes will involve very real interaction.

Since you’ll be studying online, that interaction takes different forms. Whether it’s through email lists; virtual classroom software; bulletin boards; social networking; or forums; distance learning is likely to require you to take an active role in debate and discussion. You may be sitting alone in your room, but in a very real sense you’ll be surrounded by students. Their ideas and questions will enrich your education — and their education will be similarly enriched by yours.

Reason 2: It’ll be easy, because I don’t have to go to class.

You certainly don’t have to fly out of bed; run a comb through your hair, throw clothes on; and dash out the house to the bus stop in order to make that 8:00 am Intro to Statistics class. For which, incidentally, you should be very grateful. However, many of your classes will involve regularly scheduled lectures and seminars which you’ll be required to attend.

It’s true that, unlike online courses a decade or so ago, you may be able to review those lectures at a time that’s convenient to you. This flexibility, known as asynchronous learning, allows you to schedule your time more efficiently and is one of the great benefits of distance education. But this flexibility also demands self-discipline. You’ll still be responsible for completing the material and there are likely to be regular assignments designed to keep your progress on track; the college doesn’t want you to fall behind.

Reason 3: I’m a computer expert, so learning online will be simple.

A thorough knowledge of computers is helpful in almost any field and it certainly won’t hurt your online studies, particularly if you’re focusing on technology or programming. But you do not need to be a computer whiz to earn an online college degree. If you are comfortable browsing the Web; sending email; writing and saving a document; and chatting via instant messenger; you’ll be quite capable of completing any of your online courses.

Online schools realize that in order for their students to succeed, and to continue their studies, the user experience must be pleasant. Frustration will lead to students dropping out, so most programs offer extensive support; online tutors who can walk you through software; 24 hour help desks, and more.

Reason 4: It’ll be quicker to earn my degree online.

Are You Interested in Getting a Teaching Degree?

If you are thinking of teaching in elementary education, middle school or high school, a teaching degree is an essential first step for starting your teaching career . Although requirements may vary from one State to another, a bachelor's degree, whether earned on campus or online, is usually the minimum qualification to earn certification. If you possess a master's degree, it should qualify you for more teaching positions but some teachers will pursue for this advanced level later in their careers.

For you to become a certified teacher within the US public school system, you will need to obtain at least qualification equivalent to that of a Bachelor's degree. To be eligible for general licensing part of that bachelor degree has to be an acknowledged teaching teaching program which includes a teaching internship. As there is a huge demand for qualified teachers, many programs are available to assist you to obtain licensing without a degree specifically attained in education. In the case where you possess a bachelor degree in the discipline related to what you will be teaching, licensing may be granted on that basis alone. After getting your certification, it is necessary that you continue to advance your own education at a regulated pace to maintain it. Whatever path you take to become a certified teacher , take advantage of continuing learning opportunities to remain effective and keep yourself abreast of new teaching methods.

Be it in the US or anywhere else in the world, a relevant qualification must first be obtained before being able to teach in a proper institution. Currently, there are many different kinds of teaching certificate one can apply for to obtain the necessary qualifications. You should consider enrolling for an online teacher certification program if you happen to be one of those individuals who have just graduated from college with a bachelors degree or higher, but wish to transition into the world of education. This will prevent the situation where you have to return to school for a few more years and pursuit a second bachelor's degree. The largest advantage of an online teacher certification program is to allow individuals to only study the bare necessities required for such a career change. Thus, it's possible to launch a new career without devoting a tremendous amount of time to pursuing a second degree. These programs offer tremendous flexibility to students who feel that they have "missed the boat" with regards to pursuing a teaching career. Coupled with advanced training in curriculum development, and classroom management, it's possible for you to become a very competent certified teacher in a relatively short amount of time.

By pursuing your teaching certification online , you do not needlessly need to take time off from your current day job. Nor do you have to live near the program of your choice. As long as you have a computer and Internet connection, the school comes to you at times you designate. That's because classes are all archived online, so you can …

What It Means to Be a Modern Online Educator

Traditional college instruction is part of a well-established tradition that has remained fairly unchanged over time. Becoming an instructor in this environment has meant conformity to teaching standards that have also remained fairly unchanged. A college professor is associated with someone who is a subject matter expert, likely to achieve a position with tenure, and have dual roles as an instructor and researcher. It is expected that they will be published authors of scholarly journal articles that have been peer-reviewed and contributed knowledge to their field. While this form of education and instructor still exists, there is another academic institution that has also been established and it is an online college and university.

For a modern form of online education you will not likely find any positions that are labeled professor. Most online universities hire adjuncts and many refer to their instructors as facilitators. Some universities expect their instructors to complete annual professional development requirements but rarely does that include publishing peer-reviewed journal articles. What is needed now more than ever is a new category of educator, one who meets the needs of students who participate in this modern form of education. Now is also the time for online universities to embrace this new form of instructors, those who can be called a Modern Educator.

From Traditional to Online Teaching

The traditional format for educating students is the lecture-driven class. The instructor delivers information to students and they must demonstrate what they have learned through various assessments. They know that their instructor or professor is an expert in the particular subject area for their class. This method of instruction is the same style that is used in primary education and it is teacher-centered. As technology has brought new possibilities for the field of education a new format developed – online courses and online degrees. At first traditional educators taught these courses but over time that has changed, especially as adjuncts filled a majority of the instructional roles. Now with online degree programs and online schools having been fully established in the education field, a new type of educator was also emerging.

Evolution to Modern Teaching

With the growth of online learning came the need for hiring a large volume of instructors. Some online universities have classes that begin weekly and others offer courses starting monthly. Hiring adjuncts was the answer and the majority of jobs teaching undergraduate students have been filled by instructors holding a master’s degree in the subject field they were teaching. Over time the number of instructors qualified to teach online has grown substantially and now many adjunct positions require a doctorate degree. What has contributed to the increased pool of available online instructors is the fluctuation in enrollment numbers, the limited number of full-time online instructor positions, and the increase in degree specializations – especially those related to online teaching. There are also many online schools that offer online teaching specializations and those students who complete their master’s degree are added to the pool. It is …

Why It’s Important to Keep Up With the News

Many people neglect the news and are unaware of what is going on in the world around them. This is a large mistake however and a good understanding of current affairs is actually crucial for many reasons. Here we’ll look at just why it’s so important to follow the news and why you should look for a news blog, website or news channel to provide you with regular updates.

Firstly the news can sometimes affect you. You might not think that news is constantly about crises in other countries, or things that have happened to other people, but more likely the news reflects a policy or government decision that will be utilising your tax money and that will affect your economy. The government is designed to work for us and this is the true idea of a democracy, however it’s the press and the blogs and news channels that allow us to actually see what the government are doing and that allow for democracy to work. People fought and died for freedom of speech and the freedom of the press that comes with it, and so to turn your back on it is a serious mistake. When it comes to an election, the news through the last few years should be the main thing influencing your decision.

At the same time the news can often affect you directly. For example the recent news of the ash cloud covering the sky meant that many flights had to be cancelled or couldn’t go ahead. However only those who read a news blog or watched a news channel would have known not to go ahead and book any last minute flights. Even on a more basic level, the news often includes the weather, and this will affect whether we get wet when we head outside or remember to bring an umbrella.

The news is also very important for conversation. If something big has happened in the news then this is a sure fire way to spark up a conversation with someone where there might otherwise have been an awkward silence. At the same time in a group of people talking about the news you won’t want to be the only one who isn’t aware of what’s going on as this can make you feel very isolated and out of touch. At the same time you might lose respect from the other people who value the news and current affairs more.

Of course the news is also just interesting and while there will be a lot you’re not interested in, there will always be something that catches your attention and that is related to one of the fields you find interesting. If you like celebrities and gossip then this always finds its way on to the news, while meanwhile you’ll also likely find information about sports and cutting edge science.

If you want to stay up to date with the news but struggle to find the time, new media technologies are now allowing many …

Importance of Road Safety Education

Public health problems are taken into serious considerations for the effective solution of problems. Health problems include number of entities but unfortunately, things are not pertained into serious frame in our country ‘Pakistan’. Health and Education are the two important and focused parameters that should be on prior basis for any developing country because it is associated for the rapid change in the economy of respective country. Due to the increase in vehicle ownership, the graphical trend of road traffic accidents in Pakistan is abruptly disturbed which include minor, severe and fatal road crashes of all type of road users. The problem is again connected with the health issue, road traffic is not a problem that should be tackled through Enforcement action, it is a common health problem affecting common public. As per the statistical analysis of Social Research and Development Organization (Non Government Organization and Research center working on the effective road safety education culture and promotion for entire Sindh), high severity rate is recorded for Karachi, a metropolitan city of Pakistan. The areas include Korangi road, Korangi Industrial area, National Highway (Urban), MA Jinnah road and Shahrah-e-Faisal.

There is the immense need to facilitate the users in terms of effective road safety education. Education is the least important parameter among the three E’s of transportation but it could play the major role when set from initial phases. In this connection planning and management from the perspective of stakeholders is mandatory. Road users are not aware from civic sense, traffic rules and regulations and unfortunately they are the registered direct license holders of vehicles. This corresponds to the negligence driving by the road users and ultimately leading towards road crash. It is not the blame game to target the users but it needs the orientation of existing system. The system should be designed in a manner that without basic road safety knowledge, a person should not be able to withstand for his/her personal vehicle. Road safety education and important subject matter should be introduced at primary; secondary and higher level in order to better immaculate the awareness raising issue. Inauguration of traffic safety seminars, forums, conferences not only for the relevant stakeholders but also for the common man is another important way forward step of betterment. It should be the part of documented legislation that road users are capable enough to attend these types of seminars in the past at the time when license is issued.

Government functionary bodies, Private sector, Universities, Schools, Colleges, Engineers and Practitioners need to sit together and should work on the curriculum and syllabus of road safety education at different levels. For any productive result, the basics should be as stronger and involvement of road safety in the syllabus is the first step. After the accomplishment of this step, the further steps including the awareness programs, Engineering and Enforcement issues will be partially resolved. In the similar way, training sessions should be arranged and effectively designed for each class of road user like drivers, …

The Business Model and Today’s Economy – A Warning to Universities and Investors

As spring is upon us, this is the time deans and higher education vice presidents across the land embark on their yearly budget exercise. Given the rosy economic scenario painted by improving wages, job reports and corporate profits, it would not be out-of-place to start dreaming of expanding their own little circles and propose larger budgets and increased hiring for their respective units – what Warren Buffett has dubbed the institutional imperative. My warning: beware!

As an academician, I have often heard high-ranking officials espouse how public universities should be run using a business model. My own university president is a strong proponent of the idea. The problem is that universities are saddled with challenges most companies don’t have to deal with. For example, let us suppose that demand for your company’s product goes down. To keep your company viable and responsible to stockholders you will cut down on production. Fewer sales means less personnel will be needed leading to workforce reductions. Despite lower revenue, the bottom line is kept steady by lowering expenses for materials and personnel.

Let’s look at what happens at a university. Let’s suppose demand for your product, classes, goes down – i.e., fewer students are enrolled. The cost of materials to run a class is minimal as compared to personnel and physical plant costs. You can’t shut down buildings so your only recourse is personnel reductions. Here is a problem corporations don’t have. They never have a case where the few remaining clients demand that the company put out as much product as before the reduction in demand. But if you have a class of 40 reduced to 30 or even 20 students the university cannot cancel it. These students registered for the class well in advance, before the semester even began. Their schedules and even graduation are predicated on it. If the class does not make, students will be in an uproar and in this day and age they have no trouble letting the world know – online. As the news become viral, the university will gain a bad reputation. It will affect future enrollment. Any whisper of lower enrollment sends chills down high administrator’s backs.

Here is another difference between corporations and higher education providers. Corporation hires are more fungible. If you let go someone all you need is several weeks’ notice. Not so for academia. You may let go of staff personnel that way but instructors are on an academic year contract. University administrators may decide not to renew a contract for a non-tenured instructor after the academic year but they cannot terminate during. That means hiring and budget decisions have to be made well in advance.

Back in 2007 I was in the middle of this dilemma. I was the founder and Chair of the Idaho State University Budget Committee. Our mandate, as I saw it, was to keep abreast of economic developments so we could best advise administrators of “hiccups” leading to reductions in state allocations to higher education. Once …

Book Summary: The Millionaire Messenger: Make a Difference and a Fortune Sharing by Brendon Burchard

I read this book sitting in a Thai food restaurant on the Oregon coast. The food was outstanding and what was very interesting was the fact that at the cash register there was a book and DVD set talking about going to college for free. The author was a young guy who graduated from Harvard. The whole book series was designed to show college students and parents how to find money to pay for college. Come to find out the author was the restaurant owner’s son. This is a classic example of the Millionaire Messenger in action.

Why is this important to me?

I am not doing this summary to waste your time. It is my vision to provide concise action steps that you can adopt right now to enhance your life. The best way to financial freedom is through a business. Now most people cannot simply quit their jobs and to start a new business. Typically you need to work your job and your new business until you have enough sustainable revenue to take your business full time. The Expert Industry is a caring community of people who share their advice and knowledge with the world and get paid for it.

You may be thinking I am not an expert in anything. This mindset has everything to do with Self-Esteem & Self-Confidence. Brendon addresses these concerns in the book. Think about this – every person has a unique finger print and unique life experiences. Those experiences with additional research can yield you an expert.

I want to start with a potential example of being an expert in something. I have a good friend of mine that has been doing cement work for over 20 years. He does this with his four brothers. He does not think of himself as an expert. Have you ever considered how successful Home Depot is as business? They cater to the do it yourself community. My friend could simply film different cement jobs and sell them as a do it yourself venture. It would look like this:

1. Create simple how to videos on the basics and give them away for free.

2. Create a deeper video series on how to do a full patio, sidewalk or stairs and sell it with a checklist manual.

3. Offer paid for consulting for job layouts with customers.

4. Take high priced large concrete jobs that are above the do it yourself community and name your price.

This is a simple example of releasing 100 years of combined cement expertise that could easily be parlayed into a seven figure business model.

The Millionaire Messenger is packed with great how to advice. For the sake of time, I am going to chat about the 9 reasons you should consider unlocking your knowledge and passion in the expert business.

1. Your work is based entirely on your passion and knowledge. This is really important because it no longer seems like work when you wake up each morning doing what …