Top 10 Foods to Build Muscle

By now, most men understand the importance of protein in building muscle. When working out, the stress of weight lifting damages muscle fibers. This damage activates a special repair process that eventually forces individual muscle cells to grow. All of this growth requires loads of amino acids, the basic building blocks of life.

But the process of muscle growth requires more than just protein. Weight lifting also burns energy in the form of muscle glycogen, so your diet also needs to include a healthy serving of carbs to both replenish muscle glycogen stores and to boost insulin, a hormone that helps shuttle amino acids into the muscles.

So, which foods help you build muscular bulk?

Read on to find out: Top 10 Foods to Build Muscle

4 Steps to Becoming a Multitasking Master

In an effort to get more accomplished we can create more distractions and inefficiencies. One of the things that can destroy our productivity more than almost any other is multitasking. We've all heard the research that "proves" multitasking is counterproductive. While I can't totally disagree, I also can't totally avoid the fact that more often than not it's necessary or just a fact of life. The key point is that there is bad multitasking and there is good multitasking. The trick is to learn how to multitask the right way.

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The Expectation Gap

Who ultimately decides if a project or program is successful or a failure? The simple answer to this question is that people decide. People decide based on whether the project or program met their expectations or not.

Knowing this, it’s possible to understand why expectation management is important, and how a project could be perceived as a success even if it didn’t deliver all its initial scope but did hit its planned delivery date, because the delivery date was the primary driver of perceived success. You’ve maybe even experienced projects where the targeted delivery date was missed, but the complete scope was eventually delivered, and the project was thus considered a success. It’s even possible to have a project that delivers its full scope, on-time and on-budget, yet is considered a failure. Once reason why this might happen is because stakeholder expectations were set well above what the project was ever going to deliver at the outset, but then these expectations were never checked or realigned to the reality of the project.

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