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A Man, A Pan, A Plan by Paul Kita – Rodale Books

A Man, A Pan, A Plan features 100 recipes for delicious, nutritious food in the simple, no-bull delivery you know and love from Men’s Health.

Mike O’Hearn: Created to Succeed!

I <3 Antoine Vaillant

Arise dead thread and walk again. So hopefully not to jynx him, but it actually looks like he finally has his shit back together, he’s starting to look like his old self, and in his latest video he seems to be hinting at competing again. Thought this thread deserved a resurrection. If you were a fan of his, go look through his resent videos if you haven’t.

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Top News
1
4 Reasons Red Meat is Overrated | T Nation

Things have reversed themselves slightly since modern meat eaters prefer a leaner cut of meat, but today's meat is still a lot fattier than nature intended it to be. The fat is mostly saturated, but much of the rest of it, courtesy of the corn diet, is comprised of way too many omega-6 fatty acids. The ratio of omega-6 to omega-3 should be 3 or even 2 to 1, but thanks to all that corn the ratio is more likely 20 to 1.

2
Tip: For Fat Loss, Faster is Better | T Nation

Conventional wisdom says you should lose body fat slowly to build sustainable long-term habits, prevent metabolic adaptation, and fight muscle loss. But I think aggressive, 30-45 day fat loss phases are better than the long, slow, and steady approach. Here's why:

3
Tip: Sugar Is Not Addictive | T Nation

To those people, sugar is their white whale, or more precisely, their granulated, cane, or even turbinado whale. If this mob had been alive more than a century ago, they'd be wearing long skirts and carrying axes and helping bulldog-faced Carrie Nation in her fight to be history's greatest killjoy by busting up bars, speakeasies, and liquor bottles in her fight against killer alcohol.

4
Men's Fitness on Twitter

Day 4: Build up your entire body with the Classic Iron Workout Program designed by @CHCrossFit ’s powerlifting coach Sean Collins. pic.twitter.com/JxR2TsWaN4

5
Tip: Eat Less, Exercise More? Not Always. | T Nation

You can do this with your metabolism by learning to play a different type of game than "eat less, exercise more." Most people use this simplistic mantra, and therefore view the metabolism as a calculator. They believe it has a linear, predictable, and stable function. All that's necessary is to punch in the right numbers and weight loss utopia is achieved. Of course, this isn't true in practice.

6
BJ McKenzie's Viewers Choice Shoulder Workout w/ Q&A | Spokesmodel Contest

Tired of your usual training routine? Add something new! Bodybuilding.com’s Spokesmodel Search finalist BJ McKenzie is letting you, the viewer, choose the exercises for this shoulder workout. Premium Fitness Plans ► http://bbcom.me/2AnE4d2 2018 Spokesmodel Search ► http://bbcom.me/2Am61lN Promos & Coupons ► http://bbcom.me/2AjpFPb | Follow BJ McKenzie on Social | Instagram ► @bmackpack - http://bit.ly/2AkFFAB YouTube ► http://bit.ly/2AkDcWS | BJ McKenzie's Viewer's Choise Shoulder Workout | 1. Superset - FST-7 Sets Rope Face Pulls - 8-15 reps DB Lateral Raises - 8-15 reps 2. Superset - 4 sets Arnold Press - 8-12 reps Upright Rows - 8-12 reps 3. Superset - 4 sets Front Raises - 8-12 reps Dumbell Shrugs - 8-12 reps ========================================­===== | Recommended Supplements | Pro Jym Protein ► http://bbcom.me/2Amo0Zi - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins Cellucor C4 Pre-Workout ► http://bbcom.me/2Akp4g1 - Advanced Pre-Workout for Increased Energy and Focus* - Great Tasting Powder to Provide an Explosive Surge of Motivation* Optimum Nutrition Gold Standard 100% Whey ► http://bbcom.

7
4 Great Ab Exercises Nobody Does Right | T Nation

The hips need to be kept high and locked in place throughout the entire set to avoid using the hip flexors and allow a full range of motion. Dropping the hips too low won't allow you to do a full crunch. Moving the hips during the reps means you're using your bodyweight and hip flexors to do the movement. Keep those hips high and still so the movement comes only from the spine.

8
Tip: When You See Food This Color, Eat It | T Nation

 Science is always looking for a pill that mimics the effects of exercise. We already have one. It's called the blueberry. The fruit is rich in a particular anthocyanin called cyanidin 3-glucoside and multiple studies have shown it causes muscles to slurp up carbs from the blood. That way, you give muscles what they need to grow while simultaneously preventing fat cells from expanding.

9
Tip: The Most Complete Biceps Exercise | T Nation

Overcome monotony, break through plateaus, and target muscle fibers in a whole new way with this exercise. This biceps curl variation involves all functions of the biceps, combining supination, elbow flexion, and shoulder flexion.

10
How Not to Lose Your Gains | T Nation

The degree of strength you'll lose during time off will vary depending on your genetics, age, training experience, what muscle groups we're talking about, how much time you take off, and whether it's a complete break (no training) or a partial break (reduced training).

11
Tip: Strengthen Your Deep Core Muscles | T Nation

Strong "deep core" muscles support the spine and therefore the entire body during explosive movements. If those muscles are weak, the nervous system serves as a protective mechanism due to inadequate core strength. One exercise prescribed to target these muscles is the "stir the pot."

12
Tip: The Law of Metabolic Efficiency | T Nation

When it comes to metabolic efficiency, the most efficient metabolisms extract calories and store them more easily, losing less of that energy as heat. A less efficient metabolism doesn't extract calories as well and loses more of them as heat. If it's fat loss you desire, then a LESS efficient metabolic engine is what you want.

13
FLEX on Twitter

6 types of rows for a massive back: http://bit.ly/2Bdzezt  pic.twitter.com/U3zYtKssJn

14
Bodybuilding.com on Twitter

Jingle Bells we've got sales! #Bodybuildingcom #BuildYourBody Shop these brands and save 20% – even off sale items: http://bbcom.me/2j8ilvk  Coupon Code: HOLIGAINS20 pic.twitter.com/IAS4HOF2wU

15
Sagittarius Horoscope for Saturday, November 18, 2017

Saturday, November 18, 2017 - Your life is on the launch pad again but this time the rocket ship could actually reach escape velocity. The Scorpio New Moon reinforces your 12th House of Destiny, sending off a ripple of synchronicities while preparing you for an intervention by the “Flying Fickle Finger of Fate.” But it’s dangerous to jump to outrageous conclusions, especially once the Moon flies into optimistic Sagittarius. You’re so eager to start your new adventure that your spontaneity could cause trouble. Ben Franklin said, "Motivation is when your dreams put on work clothes."

16
Tip: Front Squat Without Wrist Pain | T Nation

These two drills will improve your mobility so you can lift more weight comfortably and finally build some decent quads.

17
Men's Fitness on Twitter

Burn fat and build athletic power, strength, and endurance with this workout: http://bit.ly/2niPR1n  pic.twitter.com/6fFEMTOLt2

18
Instagram post by Shawn Ray • Dec 4, 2017 at 12:34am UTC

19
Instagram post by EliteFTS • Dec 8, 2017 at 1:15am UTC

20
FLEX on Twitter

15 training rules you SHOULD break if you want to grow: http://bit.ly/2iBcrCb  pic.twitter.com/rY5WTChjOY

21
Generation Iron's Second Annual Bodybuilding Awards | 2017

The judges have already cast their vote at the 2017 Mr. Olympia – now it was time for the FANS to decide who the true best athletes of 2017 really were! From December 1st to December 31st – you can cast your votes in 12 different categories displaying the best of the best.

22
T NATION on Twitter

This powerlifter is starting a new plan for his next meet. Check out his detailed training log: https://forums.t-nation.com/t/my-quest-for-a-1500lbs-total/231979/55 … pic.twitter.com/BFSrPBhnx2

23
Kai Greene on Twitter

NOW AVAILABLE KAI GREENE X RYDERWEAR http://www.ryderwear.com/shoes  . This is your chance to own the exclusive, limited release, signature series lifting shoe. . Never to be sold at retail & never to be produced again, the @Ryderwear X Kai Greene shoe is available while stock lasts pic.twitter.com/UvnG4lAsvt

24
Zach Even - Esh on Twitter

Here's some Morning listening aka THUNDER. #STRONGLife Podcast 136 | Dane Miller | Garage Strength Gym | Farm Living & Earth Fed Muscle http://sumo.ly/Kx9f 

25
FLEX on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

26
Rich Gaspari on Twitter

I'm back with Season 2 of #WorkoutWednesday 's along side #TeamGaspari Athlete @hideyamagishi !! Check out our fifth episode, Concentration Curls!! pic.twitter.com/fgeuERmPXj

27
FLEX on Twitter

Shoulders are complex – here are 6 exercises to hit all three heads: http://bit.ly/2BEhwCb  pic.twitter.com/3PUDpXPtuv

28
The Best Time to Take Creatine

29
Instagram post by Shawn Ray • Dec 6, 2017 at 5:26pm UTC

30
Biotest on Twitter

Your body wants to be in either an anabolic or catabolic state. Here's how to balance cardio, diet, and lifting for better body composition. https://biotest.t-nation.com/articles/tip-cardio-carbs-and-the-goldilocks-zone …

31
FLEX on Twitter

Mark Wahlberg's been clean-bulking and shredding fat: http://bit.ly/2AmaRw9  pic.twitter.com/KBasDAXWux

32
FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

33
Tip: The Law of Metabolic Individuality | T Nation

Sure, we humans share a metabolism that functions, by and large, the same from person to person. The best way to conceptualize this metabolic individuality is to think about appearance. There's no mistaking that the people you interact with daily are human. They almost always have two arms and two legs, they walk upright, and they interact with you in relatively predictable ways.

34
Tip: Start Leg Day With This Movement | T Nation

Because of the nature of the exercise and the full range of motion, I'd also be inclined to use this exercise over certain dynamic or static stretches for cooldowns, depending on the athlete. If you feel like stretching isn't working for you and you're still constantly stiff and tight the day after your workouts, then this is definitely something to try implementing into your training.

35
Men's Fitness on Twitter

Would any of these stand a chance against #JohnWick ? Don't miss the wild and crazy picks at the end. 21 actors @JohnWickMovie should fight in ‘John Wick 3,’ according to Men's Fitness readers: http://ow.ly/Sg8930h5soC  pic.twitter.com/V6IDACiuw1

36
Tip: Don't Fall Prey To This Medical Mistake | T Nation

You may be the healthiest son of a gun who ever lived, with an industrial grade, steampunk cardiovascular system with flexible, unclogged arteries and veins like garden hoses, but it's possible, even likely, that you'll be diagnosed with high blood pressure the next time you put on a butt-exposing gown at the doctor's office.

37
Bodybuilding.com on Twitter

Ultimate Protein FAQ: 10 Common Protein Questions Answered! How much protein should you eat? Is it safe? What's the best source? Get the answers to your burning questions right here! #Bodybuildingcom #BuildYourBody Read More: http://bbcom.me/2jqqQlo  pic.twitter.com/jLGgw87up8

38
T NATION on Twitter

This lifter wanted to double-check his deadlift technique. See the video to catch the big mistake he made: https://forums.t-nation.com/t/j4gga2s-6-month-solution/234321/185 … pic.twitter.com/y8GVQoHEw5

39
FLEX on Twitter

Can a bodybuilder really consume too much protein?: http://bit.ly/2nzVvRZ  pic.twitter.com/z5QdZSJdHX

40
Saturday Leg Training

The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym.  I trained alone and continued to include blood flow restriction, aka occlusion training. Here is what I did…

41
Instagram post by Zach Even - Esh • Dec 7, 2017 at 10:53am UTC

42
Joe Rogan on Twitter

hey joe big fan from UK, I dnt no if u read my msg b4 but I don't think u realise how much of a positive influence & role model for men and women in UK. #peace #health #happiness #teampeople #jrp #karladamscomedy #newcomedy

43
T NATION on Twitter

This beginner has been training for 5 months so far. Experienced lifters are reminding him to think long-term: https://forums.t-nation.com/t/is-my-progress-good-for-5-months-lifting/236558 … pic.twitter.com/lRLDXugDxZ

44
Instagram post by Shawn Ray • Dec 6, 2017 at 5:05pm UTC

45
Zach Even - Esh on Twitter

Sprints. Simple & Powerful. Don’t get too fancy. #Manasquan http://UndergroundStrengthGym.com  pic.twitter.com/KDNyt3Lb6m

46
Heath Evans on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

47
Five Fitness™ on Twitter

There are those out there who look to talk, and there are those out there who love to work! Which one are you going to be?.. #HardWork #Motivation #Dominate #Gym #Grind #Workout #Goals #Dreams #Success pic.twitter.com/zNTQBxsI9m

48
ME?! COOKING?!! || Asia Monet Vlogmas

Hey Guys , So today I thought I would do some fun stuff for you guys !!! Im not a Chef in any way , shape or form haha I just love cooking and trying new things !!! Make sure you tag me on any socials if you try out my " Signature Breakfast " dish !! Thank you so much to Laura Mericer for the amazing package , here is the link to the lipsticks if you want to buy any of the colors : ttps://www.sephora.com/product/velour-extreme-matte-lipstick-P427041?skuId=2029254&icid2=laura_mercier_whatsnew_carousel_us:p427041 Here is the link to wonderland bakery : http://wonderlandbakery.com/

49
Men's Fitness on Twitter

Happy birthday Paula Patton! Celebrate with these stunning shots of the funny, talented, badass actress. 9 breathtaking photos of @PaulaPattonXO : http://ow.ly/928G30h2py4 

50
Louis Velazquez on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

51 Cutandjacked.com on Twitter
52 Men's Fitness on Twitter
53 Men's Fitness on Twitter
54 Over 5000 Forecasted to Join Pauline Nordin's Fighter Diet Butt Bible Challenge in January 2018
55 Bodybuilding.com on Twitter
56 Kai Greene
57 The Dark Side of Fitness | T Nation
58 Tip: The Right Reps for the Right Equipment | T Nation
59 FLEX on Twitter
60 The Ultimate Program for Body Comp Improvement | T Nation
61 Tip: Unbalanced Training for Bodybuilding | T Nation
62 Tip: The Most Complete Biceps Exercise | T Nation
63 Bodybuilding.com on Twitter
64 Kai Greene on Twitter
65 FLEX on Twitter
66 Muscle & Performance on Twitter
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68 Muscle & Performance on Twitter
69 Bodybuilding.com on Twitter
70 Muscle & Performance on Twitter
71 https://marketing.bodybuilding.com/marketing/campaign/OverstockSale?mcid=sm_twit_deals
72 FLEX on Twitter
73 Instagram post by Pauline Nordin • Dec 8, 2017 at 2:20am UTC
74 Men's Fitness on Twitter
75 Mr. PEC-Tacular™ on Twitter
76 Muscle & Fitness on Twitter
77 Instagram post by Pauline Nordin • Dec 8, 2017 at 1:17am UTC
78 Instagram post by Phil Heath • Dec 8, 2017 at 1:17am UTC
79 Dwayne Johnson on Twitter
80 Coconut Curry Cauliflower Fried Rice
81 T NATION on Twitter
82 Team Elitefts on Twitter
83 Rutgers Wrestling on Twitter
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88 Tip: Do One Set for Arm Growth | T Nation
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92 https://www.ironmanmagazine.com/put-two-inches-on-your-arms-in-12-weeks-triceps/
93 Golden Tate on Twitter
94 Instagram post by Ronnie Coleman • Dec 7, 2017 at 10:15pm UTC