Eat for Size

A one-day model of how to eat for guys who have trouble gaining muscle mass

BREAKFAST

Option 1
4 whole-grain frozen waffles topped with 1 tbsp pure maple syrup
½ cup cottage cheese with 1 cup strawberries or blueberries
1 cup green tea

450 calories. 25g protein, 75g carbs, 6g fat

Option 2
Breakfast sandwich (2 slices cooked Canadian bacon, 2 eggs cooked over-easy, served on one large, toasted English muffin)
1 orange

500 calories, 35g protein, 65g carbs, 12g fat

Morning Snack
1 cup nonfat plain yogurt mixed with 1 cup cottage cheese and 1 tbsp flaxseed
1 cup black seedless grapes
1 banana

475 calories, 43g protein, 45g carbs, 14g fat

LUNCH

Option 1
4 oz grilled chicken
1 sweet potato
1 cup steamed broccoli
1 cup skim milk

500 calories, 40g protein, 57g carbs, 4g fat

Option 2
Triple-decker sandwich (3 slices bread, 2 tbsp peanut butter, 1 banana—spread PB on bread, top with banana, layer into sandwich)
1 cup skim milk

445 calories, 25 g protein, 71g carbs, 16g fat

Afternoon Snack
Favorite protein shake made with 1 cup frozen fruit, skim milk, and 1 tbsp flaxseed oil—blend to desired consistency

400 calories, 40g protein, 40g carbs, 14g fat

DINNER

Option 1
Large tossed spinach salad with a variety of vegetables and 2 cups red grapes, 2 cans of tuna fish (water packed)—top with 1tbsp sesame oil, soy sauce to taste, and grated ginger

400 calories, 45g protein, 50g carbs, 14g fat

Option 2
Omelet (made with 3 eggs, mixed veggies, 3 oz chopped turkey bacon and 2 tbsp low-fat cheese)
2 large oranges
1 cup green tea

520 calories, 35g protein, 50g carbs, 20g fat

Midnight Snack
Oatmeal pudding (in a blender, mix ½ cup oats, ½ cup cottage cheese, a handful of walnuts, and 1 scoop protein powder—add water until mixture is thick like pudding)

400 calories, 40g protein, 40g carbs, 6g fat

Trap Gains

Use the unique-looking trap bar to save your back and build massive muscle

A trap bar is a barbell shaped like a rectangle (or sometimes a diamond). To use it, step inside the shape, then grip the bar with hands at your sides (not in front of you as with a standard barbell). On the deadlift, it allows your torso to remain more upright, which lessens the risk that your lower back will lose its arch—a common precursor to injuries.

THE BENEFITS:
True to its name, the bar brings more of your trapezes muscles into action, helping you build a bigger “yoke.” If you can’t squat due to injury, using the trap bar for deadlifts may also keep your thighs growing. While the classic deadlift targets mainly your glutes and hamstrings, the trap bar shifts your position to emphasize the quads. Some lifters feel using the trap bar also boosts the amount they can squat.

TIP:
Be sure to grab the center of the handles. If you don’t balance the bar evenly in your hands, you won’t be able to lift heavy.

011 Infiniti IPL G Coupe

Nissan’s premium brand adds a high-performance addition to the lineup

Nearly all luxary brands claim a sportier, high-performance sub-brand. For BMW, it’s the M car. Mercedes-Benz has the over-the-top AMG line. Only the hottest Audis wear the RS badge, and even Lexus now has its F performance cars. Athletic, aggressive, and fun, these are the varsity jacket–wearing kids of the automotive world. Now Infiniti, Nissan’s premium brand, has a high-performance addition to the gang: the Infiniti Performance Line, or IPL, on the G37 Coupe.

It’s distinguished by features including unique bumpers, rear spoiler, deeper side sills, chrome exhaust tips, and dark gray 19-inch wheels. The effect is subtle, perhaps too subtle. Unless a standard G37 Coupe happens to be parked alongside, the differences are virtually imperceptible. Inside, the IPL comes with a staggering list of standards, like power everything, leather seats, navigation, and an 11-speaker premium audio system. Basically, if it’s optional on G37s, it’s standard on the IPL.

Mechanically, the IPL receives a re-tuned, higher-revving version of the G37’s basic 3.7-liter V-6, coupled with a free-flowing exhaust. Output rises by 18 horsepower to 348 horsepower, and torque is bumped up by six pound-feet to 276. There might be slightly more power available, but you wouldn’t know it because the IPL feels just as quick as a G37. The revised exhaust barks out a sweet mechanical tune to anyone outside the car, but to the driver the V-6 sounds more like an industrial coffee grinder

It may be hard on the ears, but the IPL is a delight to drive. Steering feedback is exemplary. The ride is firm but never harsh, and the wide Bridgestone performance rubber
sticks tenaciously to the road. But the IPL, from its chassis tuning to its engine, isn’t so different from what one gets in the wonderful G37 Coupe Sport, a car that costs $5,975 less than the $48,825 IPL. And therein lies the problem: The less-expensive G37 Coupe Sport is so good that it’s hard to justify the IPL price. The Infiniti G37 was worthy of the varsity tag all along.

Spring-Clean Your Diet

This is the perfect time of year to rid your kitchen of the junk—and replace it with healthy alternatives

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IN THE FRIDGE . . .

Things to Trash:

High-calorie dips, spreads, and condiments Bye-bye, nacho cheese sauce, French onion chip dip, blue cheese dressing, and mayo. In their place, swap a couple of varieties of salsa, vinaigrette dressings, and mustards, and other low-carb steak, barbecue, and cocktail sauces that are free of added sweetners.

Fruit-on-the-bottom yogurt It's typically more sugar than anything else. Instead, stick with sugar-free, plain variety (mix in your own fresh fruit and nuts for flavor), or Greek, which is loaded with extra protein.

Extra Beer Sure, you need one . . . maybe two . . . some nights. But unless you're having a party, only chill a couple at a time. If the beer isn't there, available and cold, you'll be much less likely to overdo it on a nightly basis.

Things to Stock up On:

Lean proteins like chicken or turkey breast, fresh fish, and red meat Buy in bulk at a wholesale grocery, split the family-size packages into smaller bags or containers, and freeze smaller servings to save money.

Lots and lots of produce Strive to eat things with one ingredient, the food itself.Broccoli. Spinach. Apples. Get it? Buy precut veggies to save time on prep. But only buy what you can eat one week at a time. Otherwise, the excess is bound to go to waste.

A giant water pitcher Get yourself a good water filter and keep it topped off at all times to prevent you from using those wasteful plastic bottles. Every time you pour a glass, top off the filter so you have cold water at arm's reach when you're thirsty.

IN THE PANTRY . . .

Things to Trash:

Anything with trans fat This includes products that claim to be "trans-fat free" but contain partially hydrogenated or fully hydrogenated oil. No exceptions.

Kids' breakfast items The closer an ingredient is to the top of the nutrition label, the more of it there is in the food. A quick rule of thumb: Never buy a cereal with more than 10 grams of sugar or less in three grams of fiber per serving. Another no-no: Pop-Tarts! Some flavors of the tooth-rotting belly expanders contain more than 40 ingredients. Forty! If you can't pronounce something in your food, then you shouldn't have that item.

Cheap snacks and sugary drinks Rid yourself of all chips, pretzels, cookies, and candy — plus any bottles of sweetened soda or tea you have on hand. That means all of them. Out.

Things to Stock up On:

Rolled oats and canned beans Eat the oats (not packages of instant oatmeal) with eggs for breakfast, and have beans as a side to your favorite protein at lunch or dinner. Shoot for a serving of one, if not both, of the lean, high-fiber, nutrient-dense options almost every day.

Smart snacks Raw almonds, walnuts, pecans, and pistachios are good for you in small doses, and plain microwave popcorn (without butter) is a good guilt-free option, too.

Tea Green tea gets all the attention, but black, white, and oolong are just as potent. Compounds in tea may fight cancer, heart disease, depression, and fatigue, and they appear to be good for your brain (improving concentration and memory levels) and your waistline (fighting hunger and possibly even spiking calorie burn). Just don't add sugar.

Create a Love Den

Five tips for turning your pad into a pleasure zone

Women need to be "in the mood." The right environment is always a good start, so turn your place into a romantic enclave.

"It's about more than turning off the lights, switching on the stereo, and making a move," says Marley Majcher, the Party Goddess and a celebrity event planner. "You have to incorporate all five of the senses."

Here is Majcher's surefire plan for getting your lover under the covers.

Ace the Visual
Start by cleaning your place. Then think glass. "Thi sis no the time for disposable plates," says Majcher. "Use real napkins, not paper towels, and set out a wine or champagne glass as well as a water glass."

Zap "Guy" Funk
"Buy flowers with fresh scents, like tube-roses, lilies, or gardenias, and place them all around, even in the bathroom," she says. "Then pick up a few lightly scented candles, all with the same fragrance—think honeysuckle, jasmine, or red currant—plus some unscented ones for around your food." Have them lit when she arrives.

Set the Mood
Make an iPod playlist to run throughout the night, something that can fill the background. "The music should vary throughout the evening," Majcher advises. "Start out soft yet upbeat, no dance or rap, and let it continue to mellow out as the night progresses."

Bring Out a Few Soft Touches
"Get some fabulous sheets with a good thread count, or a really soft throw for the couch. Or try a supersoft lambskin throw rug—it'll be unexpected and the ultimate in tactile pleasure—and they're a lot less expensive than you might think."

Master the Menu
"If you don't cook, buy already prepared food at your local market, not convenience store," Majcher says. "Pair it with champagne, wine, or her favorite cocktail."

Super 15 after week 10

Conference leaders.
	Team	Nation	P	W	L	D	B	PF	PA	PD	Bp	Ttl
1.	Blues	()	10	8	1	1	1	271	204	67	5	43
2.	Stormers	()	9	8	1	0	2	219	122	97	2	42
3.	Reds	()	10	8	2	0	1	285	190	95	4	40
	Wild card teams
4.	Crusaders	()	10	7	2	1	1	316	165	151	6	40
5.	Highlanders	()	10	7	3	0	1	217	204	13	3	35
6.	Sharks	()	10	6	4	0	1	245	199	46	6	34
7.	Waratahs	()	10	6	4	0	1	237	162	75	4	32
8.	Bulls	()	10	5	5	0	1	240	257	-17	3	27
9.	Hurricanes	()	10	3	6	1	1	212	279	-67	5	23
10.	Brumbies	()	9	2	7	0	2	201	273	-72	6	22
11.	Chiefs	()	10	3	7	0	1	218	245	-27	5	21
12.	W.Force	()	10	3	6	1	1	208	287	-79	2	20
13.	Cheetahs	()	10	2	8	0	1	235	278	-43	8	20
14.	Rebels	()	10	3	7	0	1	188	350	-162	3	19
15.	Lions	()	10	1	9	0	1	208	285	-77	6	14

Last update after Match #74

Win	4 points
Bye	4 points
Draw	2 points
Loss	1 point for loss within 7 points or less of the team that wins
Loss	0 points for loss of more than 7 points
Bonus	1 point for 4 tries or more

Australian Super Rugby Conference
	Team	Nation	P	W	L	D	B	PF	PA	PD	Bp	Ttl
1.	Reds	()	10	8	2	0	1	285	190	95	4	40
2.	Waratahs	()	10	6	4	0	1	237	162	75	4	32
3.	Brumbies	()	9	2	7	0	2	201	273	-72	6	22
4.	W.Force	()	10	3	6	1	1	208	287	-79	2	20
5.	Rebels	()	10	3	7	0	1	188	350	-162	3	19

New Zealand Super Rugby Conference
	Team	Nation	P	W	L	D	B	PF	PA	PD	Bp	Ttl
1.	Blues	()	10	8	1	1	1	271	204	67	5	43
2.	Crusaders	()	10	7	2	1	1	316	165	151	6	40
3.	Highlanders	()	10	7	3	0	1	217	204	13	3	35
4.	Hurricanes	()	10	3	6	1	1	212	279	-67	5	23
5.	Chiefs	()	10	3	7	0	1	218	245	-27	5	21

South African Super Rugby Conference
	Team	Nation	P	W	L	D	B	PF	PA	PD	Bp	Ttl
1.	Stormers	()	9	8	1	0	2	219	122	97	2	42
2.	Sharks	()	10	6	4	0	1	245	199	46	6	34
3.	Bulls	()	10	5	5	0	1	240	257	-17	3	27
4.	Cheetahs	()	10	2	8	0	1	235	278	-43	8	20
5.	Lions	()	10	1	9	0	1	208	285	-77	6	14