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STRONGCast 17: Barbell Buddha, Living THE Dream & Being STRONG

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Top News
1
Sagittarius Horoscope for Thursday, April 10, 2014

Friday, April 11, 2014 - You must be as practical as possible now in order to counterbalance everyone else's fuzzy thinking. But you could just as well be the ringleader of a pie-in-the-sky scheme, yourself. Either way, you have much to lose if you let your unbridled imagination run away with the facts. Making a list of the pros and cons enables you to sustain your newly found stability. Scaling your big ideas down to a manageable size greatly improves your chances of success.

2
Bare Necessities for a Better Physique

No matter your goal—getting lean or healthy—you need these foods on your grocery list.

3
10-Minute Triceps

Tabata requires you to do eight, 20-second segments of work, each followed by 10 seconds of rest. The limited rest never allows for a full clearance of waste product but it does allow your explosive energy stores, collectively known as phosphagen, to replenish partially for the next bout of work. But phosphagen, which consists of adenosine triphosphate (ATP) and creatine phosphate (CP), takes 15-25 seconds to build back up, even if it never gets back to the point where it was before your first rep.

4
CutAndJacked.com

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5
MESTRENGTH

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6
March Smoothie Madness: Vote for Your Favorite Smoothie Ingredient

It’s March. You know what that means. It’s time for spring and basketball and smoothies. That’s right, we said smoothies! We’re pitting the best smoothie ingredients against each other in our first ever March Smoothie Madness bracket showdown in order to crown our readers’ favorite smoothie ingredient of all time. Do you have mandatory go-to smoothie mix-ins? Now’s your chance to profess your blender must-haves to the world.

7
Six Things People Get All Wrong About Abs

There are so many myths out there about abs so we decided to cut to the chase and dispel six of them for you. Change up your game with these tips, and in four weeks the other guys will still be doing crunches while you reap the benefits.

8
4 Reasons to Front Squat

For far too long, the front squat has served as the red-headed stepchild of squatting variations . You can’t front squat as much as you can back squat, so you simply discard it – toss it into the pile of lifts less regarded. But this in the realm of physique-building is a catastrophic, tactical mistake. The front squat engages your quads to a greater degree and, because of the more upright body positioning required, hammers your core to its minerals.

9
FD Got Guns (Athlete)

Got Guns is such a great ebook.  Its deceptive; it’s a short book and at first glance you think “really?”  But if you do the program following the RULES, it’s just not that easy.  But it works.  And doing the right thing the right way….give you the right results.  I’m not the buffest gal on the planet, but when I wave goodbye – only my hand waves now. :-0  Combined with eating following the FD Concept I can see muscle growth, and I’ve started to lean out so I can actually see the muscles I’ve been building.  I think any woman who wants stronger and shapelier arms should definitely buy this book.  Thanks Pauline!”  Rachel

10
FDX2 Build Muscle Burn Fat (Athlete)

For a complete Fighter Diet Body Makeover you need a diet plan, a workout plan and then DO it. "Fighter Diet FDX2 Build Muscle Burn Fat diet plan, then FDXtreme plus some changes for contest prep with coaches advice. " -Karen   WHY is Fighter Diet so GREAT? *it's flexible. You want to eat 8 meals a day or 3? Your call. *It can be done anywhere in the world simply SWAP foods for the ones you HAVE locally that fit the bill *No diet is healthier than one with emphasize on greens and vegetables. Better health=better workouts=better looking body *You get diet breaks. You can do it clean style with carbs/sugars OR you can choose to include treat meals. *You choose WHEN you want to eat. Wanna train fasted? Want to eat first then work out? Your call. Want to split workouts up? your choice. *No

11
FD Delts 2 Die 4 Volume 2 (Athlete)

“I purchased Delts 2 Die For about 2 months ago with much anticipation.  Shoulders have always been my favorite body part to work in the gym.  Not because I have great shoulders, but because I want great shoulders. I was pleasantly surprised by the multiple pages of workouts in the ebook.  I didn’t know which one to try first.  There is no reason you would ever get bored.When I joined the Fighter Diet Challenge at the beginning of August my before photos show very little muscle shape or definition in my shoulders…the picture below shows my progress so far.  With Fighter Diet and Delts 2 Die For I am confident I will soon have the shoulders I desire.” - Jill

12
Diet 911: Turn Your Man Boobs Into Muscle

Don’t be afraid to add a yolk or two to your eggs. Testosterone is made from cholesterol, and studies have shown that dietary cholesterol doesn’t raise “bad” LDL levels in your blood. Your flax consumption is a double-edged sword. A very nutritionally dense food containing fiber, healthy fats, and vitamins, it also contains chemical compounds called lignans, which are known to have a weak estrogenic effect. For that reason, stay away from these seeds.

13
Eight-Round Fat-Loss Circuit

Crush flab with this fast-paced workout that builds strength and boosts acceleration.

14
Grenade Hydra 6 at Bodybuilding.com

When it comes to whey protein, it’s simple, science tells us very clearly that the higher the peak in our blood essential amino acid levels, the greater the signal to the muscles to start the process of protein synthesis (muscle building) [1]*. And no protein can crank up essential amino acid levels to a higher peak than whey protein isolate [2]*. But whey protein may not be enough on its own. Several studies suggest that whey stops delivering amino acids after about 3 1/2 hours, whereas the other major milk protein, casein, not only delivers its amino acids for longer but has been suggested to be superior for supporting muscle growth and reducing muscular breakdown.[2]* So casein’s ability to act like a “drip-feed” and constantly deliver amino acids to the blood over at least seven hours has been suggested over and over again to be anti-catabolic (so it prevents muscle breakdown in addition to supporting growth)*. Clearly, casein has advantages that whey protein alone cannot match.[2 ]

15
Quad Squad: The Squat and Leg Press

The squat , known as the granddaddy of all bodybuilding exercises, simultaneously works more major muscles than any other resistance-training movement. The quadriceps (quads), hamstrings and gluteus maximus (glutes) are specifically targeted, while the hip and torso muscles are incorporated for stabilization and to assist the primary muscles. You can see why many experts in weight training consider the squat to be a whole-body exercise, even though you utilize it as a lower-body move.

16
Seven Dos and Don'ts for a Better-Working Brain

The secret to a brain that's on its "A" game at all times: staying healthy from head to toe. Habits like keeping blood pressure and cholesterol levels in check, eating a well-balanced diet, and avoiding excess stress make for a mind that functions at its best, says James Mastrianni, M.D., Ph.D., director of the Center for Comprehensive Care and Research on Memory Disorders at the University of Chicago Medicine. Plus, these habits are the brain's best defense against natural memory loss that comes with aging and long-term neurological disorders, like Alzheimer’s and dementia. Follow these to-dos and don’ts to keep your brain working its hardest now and later on.

17
Sriracha Declared A Public Nuisance; Civilization To Collapse

This gives the factory 90 days from the council's next meeting (at which the public-nuisance vote will be transformed into an official resolution) to mitigate the acrid, mucous-membrane-irritating odor. Which, lemme tell you, if that mitigation takes the form of a closed-down sriracha factory (as opposed to, say, some kind of giant enclosing smell-wall, I mean I am not an engineer, here, a giant wall sounds OK to me, or maybe a giant fan that blows the stink out to sea would be awesome?), will absolutely wreck shit for your local pho joint, as well as for your own crippling addiction to the stuff .

18
FD Detox (Athlete)

19
4 Keys to Muscle Growth

Research has finally revealed the genetic key to muscle growth. The most powerful force in our bodies preventing big muscle gains is myostatin. This protein is coded directly into 
our genes and produced at different levels throughout our lives. Simply stated, the higher your blood levels of myostatin, the more your muscles break down and get smaller. When myostatin levels are high, even under the very best training and diet conditions, building muscle is nearly hopeless. Perhaps that’s why so many toil in the gym and never realize the gains they sweat for. Conversely, when myostatin levels are lower, muscle proliferation flourishes. Myostatin doesn’t just play havoc in the gym. Rather, it can plague us throughout our lives as well. It has been well established that myostatin levels increase with age and the physical deterioration (muscle wasting and increase in body fat) that accompanies aging.(1,2) Moreover, myostatin also has a well-proven influence on a host of diseases, including but by no means limited to wasting diseases, HIV infection, heart attack, congestive heart failure, muscular dystrophy, cancer, and sepsis.

20
Build Some Boulder Shoulders

Hoisting heavy iron overhead is the best way to build thick, striated shoulders. Here’s seven ways to keep it interesting.

21
The Shakedown Episode 3: Chocolate Peanut Butter Shake

One of the most popular shake combinations, we give you a quick and delicious recipe for a chocolate peanut butter post-workout shake.

22
iSatori Bio-Gro at Bodybuilding.com

Absolutely! Many athletic women already do. Because Bio-Gro contains almost zero calories, zero fat, and zero sugars, it is perfect for dieters or women who are calorie- or carb-conscience yet want the bioactive benefits of protein to help develop and maintain lean body tissue.1-3,5,17,18, 20-24,26-29,33,36-39 And Bio-Gro requires only one tiny scoop (1.5 grams) compared to a large-sized protein shake (25 grams or more), that can leave your stomach feeling full of gas and bloated. What's more, Bio-Gro is derived from a natural source and is safe for anyone to consume.

23
Jay Cutler: Crank Up the Volume

I am a volume trainer, and I always will be,” Jay Cutler said a decade ago. Volume refers to the quantity of exercises and sets in a routine—and Cutler’s workouts have it in spades. The four-time Olympia champ plows through more sets in the gym than virtually all of his fellow pro bodybuilders. Some see his workload as a recipe for overtraining, but with a full week between sessions for most body parts, Cutler says he leaves enough time for recovery. If you’ve been limiting your workouts to just two or three sets per exercise, boosting your volume may be just what your training needs. You can’t argue with Cutler’s success, and, at age 40, after two years away from stages, he’s going for Sandow No. 5 on Sept. 27–28. Expect him to showcase the physique he built by working overtime.

24
FLEX-Built Training Part 1

The FLEX-BUILT program is 6 grueling weeks of hardcore training using the Y3T system developed by Flex Lewis' trainer Neil Hill.  Below you can see the workouts for each week (1-3) and they are print-ready to carry along to the gym. Every week the workouts change and the intensity goes up to ensure you get bigger & stronger than ever before.

25
Optimum Gold Standard 100% Casein at Bodybuilding.com

SUGGESTED USE: Consume approximately 1 gram of protein per pound of body weight per day through a combination of high protein foods and supplements. For best results, consume your daily protein allotment over several small meals spread evenly throughout the day. TIP: Try using "slower" Gold Standard 100% Casein™ with "faster" proteins like Gold Standard 100% Whey™ or Pro Complex® at different times for maximum effectiveness. Take Gold Standard 100% Casein™ immediately before bed and in between meals when delayed protein delivery is desired. Drink Gold Standard 100% Whey™ or Pro Complex® proteins before and immediately after workouts for a rapid "shot" of amino acids.

26
Daily Session: Pull-Up Bar Workout

The gym is crowded, sardine can packed - and the only thing available is the pull-up bar and the small amount of floor space directly under it. You could just decide to skip your workout , but you know it’s a slippery slope. Your missed workout today will totally derail your whole plan. Enter Bianca Sultana, NCSF-CPT and founder of BODYbyBianca Training System. She provided us with a workout to get the most out of that small space.

27
The Big 25

As reported in our Gym Bag (April 2007), scientific research on heat shock proteins indicates they may boost muscle growth. To increase HSP levels in your muscles, sit in a sauna or soak in a hot tub or hot bath after a hard training session. Ingest 500-1,000 milligrams of vitamin C, 400-800 international units of vitamin E and 200-300 mg of alpha-lipoic acid postworkout to combat the free radicals that can stifle heat shock protein-induced growth.

28
All-Meat vs. Vegetarian Diets

There seems to be new diet trends popping up every time you open the refrigerator, but no extreme eating regimen sticks out more than the Atkins Diet . The carb-phobic diet book was written in the ‘70s and got insanely popular in the ‘90s; since then, people have obsessed over their meat intake. And lately, we’ve been hearing far too much about meat-only diets—and a little less about vegetarian diets. But is there any weight to either of these eating ways? Is one better than the other? To answer these questions (and more!) we spoke with Ruth Frechman, a registered dietitian and spokesperson for the American Dietetic Association, and looked at the facts.

29
Trainer Q&A: Can Kinesiology Tape Help Heal Workout Injuries?

How does kinesiology tape benefit injury rehabilitation? Kinesiology tape can help with fluid movement because the elastic recoil of the tape ‘lifts’ the skin, which increases the space underneath to allow for lymphatic drainage. Your lymph system is a systemic whole-body system that helps with moving fluids into and out of the area. The lymphatic system sits just under the skin so when you put the tape on, it helps to clear an area of swelling. Increased lymphatic drainage helps with tissue healing which helps speed up the healing process. You can wear it in the shower and while sleeping so it's providing therapeutic treatment 24/7.

30
http://www.bodybuilding.com/fun/a-new-image-brendon-ayanbedejo-tackles-fitness.html?mcid=twit03041014

In February 2013, NFL linebacker Brendon Ayanbadejo had the best send-off a professional football player could hope for. After recording a career-high 43 tackles during the regular season, he helped the Baltimore Ravens culminate their "season of destiny" by defeating the San Francisco 49ers in Super Bowl XLVII. Afterward, without a contract and 37 years old, he seemed to see the writing on the wall.

31
FD The Men's Guide (Athlete)

Carlos Rosario, US Army He serves as an active duty member in the U.S. Army. His military occupation specialty (MOS) is in Military Police Corps. He completed the Special Reaction Team School, Marksman and Observer School and Protective Services Detail School at Fort Leonard Wood Missouri. He also deployed to Afghanistan in support of Operation Enduring Freedom (OEF) and Operation New Dawn (OND). He is responsible for the fitness readiness training of the soldiers of one of the most physically demanding MOS in today’s Army, the Military Police.  Key to my success Military Physical Training, FD The Men's Guide, and FD Delts 2 Die 4 Volume 2 Let's face it, if you want to succeed in life you have to set goals, come up with a plan, and execute. In the process you will find yourself doing re

32
10 Ways to Manage Twitter So It Doesn’t Manage You

Simply following the Twitter feeds of hundreds of Twitter accounts can be overwhelming and disorganized. Whatever your subject interest, to best manage your Twitter routine, “it’s really about how you use the tool as opposed to what you use it for,” says Dr. Joseph Kvedar, director of the Center for Connected Health , an organization that explores how to use technology to integrate health into everyday life. Here we present 10 ways to use Twitter in a healthy way without it getting a hold of you.

33
Steve's Log- April 10th, 2014

It’s a beautiful early spring day here in Phillyland . I slept good last night, my body is feeling “ok” and I was happily cruising into work this morning with my faithful sidekick Kazmonster by my side jamming on some Bob Marley “Is this love”. I was stopped at a red light with my head bobbing to the rhythm of the Reggae beats just as one of those Community Transit old folks short buses pulls up next to me. I made the huge mistake of turning my head to glance over and looking back at me was a sea of sad, wrinkled faces of worn out humanity, each one of them had an expression on their face as if to say “Please kill me now”. Wow, that really harshed my buzz. They really need to tint the windows on those buses or install some curtains or better yet just transport them in a windowless van or military type vehicle with sacks over their heads. Just for all our sakes.

34
Cut Body Fat and Get Ripped to the Bone

There’s a pretty common cycle of failure most guys go through when they’re trying to cut body fat and get ripped for summer . First, they go overboard immediately, drastically cutting calories and adding tons of cardio. When this plan inevitably backfires and they feel drained, they lose patience and start from scratch. Sometimes the process takes a few weeks, other times just a few days. Don’t make the same mistakes and fall into the cycle of failure. You can be in the shape of your life if you follow my plan and recognize the fact that you might actually look a little worse a few weeks in.

35
Fine-Tune Your Biceps in Four Weeks

Over the next month, we’ll hit your biceps with the utmost intensity while also paying close attention to the small details within each workout. Each week focuses on a particular area or aspect of biceps training. You’ve likely been using some of these exercises from week to week for quite a while, so they may be very familiar. But some moves and training schemes might be totally foreign to you, which is another great reason to tackle these tips. In addition, each week’s workout can be used in consecutive weeks.

36
The Fit Five: All Arms

Whether you’re rockin’ a sleeveless to the beach, a casual tee for Friday, or the full suit while grinding out the work week, defined and developed arms are a sign that you’re strong and on top of your game. To maximize your efforts in the arm department, we asked Andrew Sakhrani, C.S.C.S., a Montreal, Canada-based strength coach, for his expert advice on getting bigger, stronger arms.

37
http://www.bodybuilding.com/fun/the-match-game-the-secret-to-great-supersets.html?mcid=twit02041014

Good article. I have been doing super sets and triplets for a few months now and have experienced good results both in terms of gains as well as cardio and stamina. Agree that heavy lifts go best with ab work and less strenuous exercises. My two suggestions are (i) use the active rest period to work on lagging bodyparts as it's a great way to get in extra reps without necessarily adding a day to your routine, especially if you have a limted number of days you can get to the gym; and (ii) be mindful of exercises that are different but tax auxillary muscules that you don't neessarily think about. It's tempting to pair pulls ups with say leg raises, for example, since you can use the same apparatus (always easier at the gym so you are not interrupted or trying to hold down multiple areas at once), until you realize that your grip will fail and you not only need to let your back rest, but your hands as well.

38
15 Worst Muscle & Fitness Covers of All Time

Not every issue can be a home run and in 75 years we were bound to have some atrocious, cheesy and lousy covers. Here is a short list of 15, but we know there are more.

39
Secrets of a Big Back

These days, guys like to use rowing machines and dumbbells to train the back, and these are good options. But I’ll always prefer the old-fashioned bentover row because it’s a much harder exercise. When you use a barbell, you can work with heavier weights than you can with any other implement. Rowing from that bent position trains your lower back and abs at the same time, so you develop tremendous strength throughout your torso that carries over to other exercises like the deadlift and squat. The only thing holding your body up is its own muscle, not a bench or a hand or a weight machine. When my friends and I trained at Gold’s Gym and the Muscle Beach weight pit, we often made rows even more difficult. Balancing on the narrow benches forced us to keep our feet closer together, which made the lift even harder to stabilize. It also allowed us to get a better stretch in our lats as we lowered the weight between reps.

40
Upper Body Blast & Training Mental Toughness - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

41
5 Protein-Packed Pasta Recipes

3) While the shrimp and asparagus cook, place the milk mixture over medium heat. Add cheese and stir constantly until the cheese is melted and the mixture is smooth. Stir in the cooked shells, shrimp, and asparagus and transfer to a serving bowl. Top with bacon bits and enjoy immediately.

42
Win Tickets to an NBA Playoff Game!

Enter the Ride Along Sweepstakes for a chance to win.

43
Phil Heath's 2013 Leg Training Photoshoot

Phil Heath's 2013 Leg Training Photoshoot

44
Fighter Diet & Natalie

After giving Fighter Diet a chance (and why is it called a “diet” again?) I discovered the sweet truth: I CAN build muscle, I CAN eat a lot (and I mean a lot!), I CAN eat carbs and sweets while improving fitness, and I don’t have to follow portion-control in order to be fit.

45
How to Use Stress to Your Advantage

Bill Russell may be the most successful athlete in NBA history, but in all 13 of his seasons he got so nervous before games that he usually threw up. Everyone, no matter how well prepared, feels butterflies in stressful situations. Your heart rate increases, your breathing speeds up, and you start worrying about the likelihood of failure rather than focusing on the possibility of success. Your brain instantly tells your body to shut down amid the onslaught of adrenaline and cortisol. But have you ever considered doing the opposite? Like Russell, you can learn to exploit those chemicals rather than suppress them.

46
Joint Effort

It doesn’t have to be this way. The problem is that bodybuilders who train heavy and experience a lot of joint pain probably rarely use light weights. A major misconception is that heavy lifting and joint pain are cause and effect. Many bodybuilders and powerlifters just deal with the accompanying joint pain. They reach for glucosamine, chondroitin and fish oil to get relief. Although these are good supplements for joint preservation, trainers should also be reaching for lighter weights from time to time.

47
The Complete M&F Beginner's Training Guide

In the realm of fitness, three-month programs dominate the landscape. You’ve even seen plenty of them in this magazine over the years. Are they effective? Absolutely. But we’re going to let you in on an interesting secret: It doesn’t necessary take eight or 12 weeks to get your feet wet in the gym. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump where so many fail and give up, and set the stage for a lifetime of gains. Let’s just call this the accelerated beginner’s guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now.

48
Letters to My High School Self: Let’s Talk About Range of Motion - MuscleMag

I’ve seen you and your friends bench pressing and squatting, and that’s what I want to talk to you about today. To get my point across, though, I need to explain something called “range of motion.” Your range of motion is the distance a barbell, dumbbell or your body travels over the course of a single rep of any exercise. When we talk about a “full range of motion,” we’re referring to performing reps from the absolute bottom of an exercise to the absolute top.

49
10 Must-Haves for Any Man's Medicine Cabinet

Still stocking the same bottle of Advil you took to college with you? Sounds like it’s time to hit the drugstore. Whether it’s a pounding headache, stuffy nose, or a nasty case of heartburn, the following OTC meds and first-aid essentials can make some of the most annoying ailments more bearable. Be sure to read the label on any OTC drug before taking it, as different brands will have their own product-specific instructions for dosing, extraneous warnings, and expiration dates.

50
Is Workout Motivation Hereditary?

The researchers found that the animals that were bred to exercise, given the opportunity, were more likely to exercise voluntarily than the offspring of more sedentary rats. Another interesting finding was that when scientists examined the brains of the rats, they found that the animals that were bred to run had more mature neurons in the  nucleus accumbens,  the part of the brain responsible for reward processing. In another experiment, researchers placed the less active rats on running wheels, encouraging them to exercise. After six days, although they had run less than the activity-bred animals, their brains began to show more mature neurons in their nucleus accumbens.

51 Behind the Scenes with Angelica Gonzales!
52 Is CrossFit Good For Athletes? - ProActive Edge
53 Are You Overtrained or Undertrained?
54 Sneak Peak of Big Ramy Weighing in at 330 Pounds
55 Fight Week Conditioning with Manny Pacquiao
56 How To Boost Your Vertical Jump - ProActive Edge
57 FREE Stuff
58 10 Must-See Summer Music Festivals
59 FD Fighter Diet Deadlifts (Athlete)
60 Phil Heath on Brining Up Your Legs
61 Diet Q&A: Is Sea Salt Better for You Than Table Salt?
62 Superhero Abs
63 http://i.instagram.com/p/mmvoD5pitq/
64 The 14 Best Things You Can Do for Your Body
65 Guns Times Five
66 8 Boredom-Busting Smoothie Recipes
67 Two Truths and a Lie: Food Court
68 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1153/Nine_Secrets_of_the_Effortlessly_Lean.aspx
69 10 Healthy Late-Night Snacks