Author Archives: Jeffrey Scott Thomas

Fitness Supplements & Diet Plan Tips for Bodybuilding

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For some people, bodybuilding is a hobby. For others, it’s a lifestyle. But in every case, the fitness goal is the same: a balanced, muscular, and chiseled physique to rival any ancient Olympian. To get the best results from your training, you need the right nutrition for bodybuilders along with the best supplements for muscle growth. Follow these tips to build a diet and supplement program that will help you develop your dream body faster.

#1: Recognize the Two Key Phases

All diet plans for bodybuilding must include two key phases: bulking and cutting. In the bulking phase, you’re focused on building muscle and gaining weight. In the cutting phase, it’s all about shredding the fat while protecting the muscle you built. Nutrition for bodybuilders in these two phases is practically the same — except for one key factor: you’ll want to eat 115% of your maintenance calorie requirements in the bulking phase to put on weight, and 85% of your maintenance calorie requirements in the cutting phase to reduce fat.

#2: Calculate Your Macros

We know that protein is essential for building muscle, but how much do you really need? According to experts, the best balance of macros for bodybuilding as a professional sport are:

  • 30–35% protein
  • 55–60% carbs
  • 15–20% fat

To work out these values in grams, multiply the percentages by your total calorie goal and convert the resulting values to grams. For protein and carbs, divide each calorie by 4 for grams, and divide each calorie of fat by 9. Here’s an example of nutrition for bodybuilders for someone with a maintenance intake of 2000 calories:

 Bulking PhaseCutting Phase
Calories2,3001,700
Protein (g)173-201126-149
Carbs (g)316-345234-255
Fat (g)38-5128-38

#3: Eat A Delicious, Varied Diet

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Unfortunately, nutrition for bodybuilders has developed a reputation for monotony. However, far from a diet of pure eggs and chicken, diet plans for bodybuilding can include as much variety as you like — as long as the food is nutritious and you’re including all of your macros and micros.

For protein, consider lesser-known treats like venison and turkey in addition to the usual chicken, beef, and fish. As far as grains, mix up the usual rice and pasta with some quinoa, barley, millet, and couscous. Many international dishes include a healthy balance of proteins, carbs, and fats. Just stay clear of refined sugars and oils that are high in omega-6 fatty acids as these foods are thought to increase inflammation and raise your risk for obesity and heart disease.

#4: Boost Your Results with Workout Supplements

Your weekly meal plan forms the backbone of your personalized nutrition for bodybuilders, but meeting your macros and micros consistently can prove to be more of a challenge. That’s where bodybuilding supplements come in.

Remember those protein values mentioned above? 201 grams of protein is a lot for even the most carnivorous among us — you’d have to eat eight meals every day! Instead of spending all your spare time calculating calories, grams, protein, and minerals, round out your program with the best supplements for muscle growth and supercharge your path to bulk.

In your diet plans for bodybuilding, consider the following evidence-based muscle-building supplements:

Before Your Workout

  • Glycerol monostearate for extra muscle pump
  • Creatine for going a few extra reps
  • Caffeine to reduce fatigue
  • Delta-8 to enhance your workouts

Before or During Your Workout

  • BCAAs and electrolytes to improve muscle hydration

After Your Workout

  • Whey or vegan protein for recovery and muscle repair

Build A Solid Program at LFTD. While there’s no magic pill, solid nutrition for bodybuilders along with the best supplements for muscle growth help you build your best body and keep it by maximizing every effort at the gym.

How to Prepare for Unexpected Unemployment – Top 8 Tips

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Nobody likes to consider the chance that they may find themselves unemployed, but due to the current pandemic and possible future recession, it’s a necessity that everyone should start thinking about. No matter how recession-proof you think your job may be, it’s always a good idea to start preparing for unemployment now.

If you’re unsure of how to prepare for unemployment,check this blog about the top eight ways you can ensure you’re ready for unexpected job loss.

  1. Trim Your Budget

Step one in how to prepare for unemployment is to take a look at your budget. How much of your income are you spending? Compare your spending on necessities versus luxuries. If you have any concerns about losing your job in the near future, cut down your budget as much as you can and don’t splurge on an extravagant vacation! Place all the money that you would normally put towards entertainment into your savings to prepare yourself for months with no income.

  1. Build Up The Emergency Fund

You might not have any specific savings accounts at this point, but you should now separate out at least two: an emergency fund and retirement savings. You should apply all of your extra funds towards these two accounts, with a special focus on your emergency fund during the time when your job may be in jeopardy.

Many people stop paying into their emergency fund once they reach a specific goal, but on our list of how to prepare for unemployment, the emergency fund is a critical part of surviving while jobless. Even if you’ve reached your initial goal for this account, keep paying into it until you have at least a year’s worth of living expenses.

  1. Look At Health Insurance

Many people rely on their employers for health insurance. When they lose their jobs, they never even consider what it means for their healthcare costs. You might think that COBRA could pick up the slack until you find new insurance, but this could be a heavy financial burden.

If you’re preparing for unemployment, you should start searching for health insurance options with your reduced income right now, so that you’re ready for whatever comes your way. There are a number of resources through the ACA that can help you find affordable healthcare no matter how much money you’re making.

  1. Speed Up Debt Repayment

One of the biggest burdens for those who are unemployed is still having to make payments toward various debts. Whether it’s a mortgage, student loans, or credit card debt, you should speed up your debt repayment, even if you have a low income. When preparing for unemployment, prioritize debts that have high interest rates or those that don’t offer deferment.

  1. Apply for Deferments

Rent and mortgage are at the top of everyone’s list when thinking about how to prepare for unemployment. The reason it’s not as vital as building up your emergency fund and trimming your budget is due to deferment and refinancing options. In cases like the current pandemic, many companies are suspending eviction and foreclosure to provide relief for people dealing with job loss.

You can reach out to your lender to see if you qualify for deferment; that suspends accruing interest and postpones payments until a later date. Negotiate with your lender to ensure the new payment dates are at a time when you’re sure you’ll have a steady income.

  1. Apply for Unemployment

Part of the taxes taken out of your paycheck is for unemployment insurance, and you should absolutely take advantage of this program if you lose your job. Part of learning how to prepare for unemployment is understanding the application and claim filing process. After you file a claim, it will take the unemployment office several weeks to process your application and attribute the correct Weekly Benefit Amount and Claim Balance to your account. Once they provide you with a claim summary, you can start certifying for your benefits — even if you have to do it retroactively.

  1. Start Networking

While everyone’s employment situation is different, it’s never too early to start refreshing your resume and networking with potential employers. Hunting for a new job can be very stressful and there are a number of preemptive steps you can take to make it easier.

In addition to ensuring your resume is up to date, you also want your social networking profiles to display you in the best possible light. Add all relevant skills to your LinkedIn profile and share successful projects on your Facebook page. Selling yourself to recruiters is critical for those preparing for unemployment.

  1. Find Supplemental Income

Starting a side job while you’re still employed is a great way to supplement your income and save more money. Whether it’s a hobby with marketable skills that you can turn into a part-time gig or a passion that you eventually want to transform into your own business, now is a good time to start building up your experience and resources. Did these tips help you learn how to prepare for unemployment? We want to hear from you! Comment below to start a conversation about the best ways to prepare for unexpected unemployment that we didn’t include in our blog.

Tips for Effective Restaurant Accounting

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When you have a restaurant or planning to have one, you must be crazy about food and making people happy with it. Therefore, you must be excited about gastronomy. Prepare food and provide it to people is all you love.

However, under that simple premise, many complex responsibilities may not be trained or specifically enjoyed. Restaurant accounting is definitely one of the most complex tasks. Restaurant accounting is one of the most important aspects of business success, but all of these numbers can be difficult to track and understand and are often overlooked or avoided. You don’t have to postpone until the very end for fear of restaurant billing. Here are some common tips that will help you in effectively managing the accounting part of your restaurant. There are ways to simplify and streamline the process.

Hire an accountant

People do not born with finance knowledge, they need to learn about it. And when it comes to the food industry, there are many loopholes. You should make sure that you have your finances in check so that you can effectively run the business. But on the same note, it is difficult to be in charge of everything. For this, you must hire an accountant. With the help of this accountant, you can bid goodbye to all those worries about restaurant accounting.

The task can be made very easy for you. All you have to do is hand over the receipts and books to your accountant and the rest is up to them. In addition to managing the finances, they can also help you during the tax filing season and tick another task off your box.

Outsourcing restaurant accounting

Most common problem that business owners have is the employee embezzlement. Therefore, we can see that most of the owners tend to check the finance all by themselves which actually is a huge matter of time. It is quite a common phenomenon that also encourages most business owners to do the task themselves. However, you can easily outsource this accounting to a third-party company that will solely be responsible for your books. This way you can ensure that there are no employees cheating you. It will also save you cost and time and you do not have to worry about being late. Therefore, outsourcing should be your first option when it comes to restaurant accounting.

Keeping track of your expenses

As a restaurant owner, it can be very easy for you to go over budget. This may not only cause losses to you but also hinder the future performance of the restaurant. For this purpose, it is essential that you keep track of all your expenses. Right from purchasing at the farmer’s market to getting beverages from big suppliers, you should have a record of all transactions. This not only helps in better restaurant accounting but also helps you to analyse the places you are spending more.

Using the right tools

When it comes to maintaining the accounts for the restaurant it can be very tedious. There are various options that are offered to the customers which means that their various heads under which the customers make the payments. To have an effective grip on which head is the losing part of the restaurant, you need to segregate such payments. The only way you will be able to achieve segregation is by using advanced and effective tools for restaurant accounting. 

Therefore, as you can see these are some effective tips to help you in restaurant accounting. You should not worry much and hire an accountant to make the whole process easy for you.

Top 5 Romantic Places In Sydney For A Beautiful Wedding Venue

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The ideal time for a wedding is at any point through the year. Once you’ve found your other half, and the only thing remaining is to publicly say “I do!”, then you are left with nuances. Picking out dresses, decorations, band, photographer, menu, seating partners… oh yea, and we’ve almost forgotten about the location! Australia offers incredible opportunities to make your dream wedding unforgettable, but what stands out is Sydney, its crowning jewel. All you have to do is pick&choose the ideal space, as we’ve curated the list for you.

1. Exotic Mysticism of Manly Beachside Dojo

At first glance, this does not sound like a very feminine or romantic location, but give it a chance and dive a bit more. If you’ve always imagined your wedding outdoors, you will be pleasantly surprised by the Hamptons-style architecture Beachside Dojo has. The architecture is combined with a dash of Japanese influence, which offers a unique Asian wedding atmosphere to the location.

You will be listening to the waves, while the wind gently blows and brings the scent of the ocean, all the while your favourite music fills the air and being surrounded by loved ones. Everyone will be sitting in a meditative garden of tranquility, appreciating your eco-friendly wedding. The combined picture is an experience to remember for a lifetime. There are pine trees with bamboo architecture and a Dojo built for calming exercises, which can also serve as a giant Japanese hall, offering exotic luxury and experience.

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2. The Secluded Floral Haven of Laurelbank

Kings and queens, princes and princesses all live in tall, luxurious, and sprawling mansions. Their castles evoked great deeds of art, poetry and romance through the years. And in those fairytales, there is always an enchanting cottage in the woods, filled with magic, mystery and romance. Every woman dreams of being a princess in her own fairytale, where her dashing knight will come and they will have a dream wedding. Located in the heart of Sydney’s North Shore, it’s the ideal place when you wish for a luxury wedding venues in North Sydney.

Terraces, gardens, verandas, venues and history are in every corner and flower of this secluded green haven. The local Elans staff are all experienced, friendly and open to making your wedding an unforgettable one. You can ride the carriage being pulled by horses around gardens and fountains, while your guests are dining in cozy, beautiful and floral decorated banquet halls. If you are looking for something unorthodox and green and for something out of this world, then you are in the right place.

3. Rustic and Homestead Wedding at Woods Farm

Down to earth and rustic, inspired by nature and tradition, The Woods Farm represents timeless values. Located on the South Coast, right beside Jarvis Bay, so your guests don’t have to travel far and wide. Scenic vistas of green carpets that sprawl along the countryside will leave your sight lost for a long time. Many such sights are yet to return as the hills, down-to-earth, rustic countryside leaves no one bored. Besides the scenic visage, the entire ambience exudes traditional values, peace and harmony.

When you wish for your marriage to start with traditional wedding vows, then Woods Farm represents the ideal starting point. You even have wooden decks which stand on lakes, and you can time your wedding to sunrise, for an even better chance to experience something unforgettable. Woods Farm may be a farm, but that does not mean you will be lacking luxury, as you can be brought with a horse-pulled chariot, to a premium wooden deck overlooking a beautiful lake. All the elements for a dreamlike village wedding.

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4. All Natural Dunes Palm Beach resort

Going back to your roots, embracing Mother Nature and surrounding yourself with greenery while your white dress shines all around is possible when you reach out to Palm Beach. One of Sydney’s iconic wedding venues, especially in the autumn season when the vibrant colours of the forest are everywhere, making your photo book stand out. Incredible gourmet meals handmade for each guest bring out the intimate atmosphere for each guest sitting inside a themed hall or outside, hand in hand with Mother nature.

The Palm Beach option also includes a wedding planner to help you out with all the minute details and get you on the right track. There is enough stress already associated with weddings, and no one wants that on their special day. With experienced and professional wedding planners and assistants at your side, you can sit back, relax and soak in the authentic, natural experience of Palm Beach.

5.  Embark with Pier One Sydney Harbour Wedding

Embarking on the journey that is marriage, with strong winds in your sails and a firm path set, becomes possible with a bit of assistance from Pier One! Marriage is a journey! One that needs to be celebrated with a proper start. And what better way to embark on it than from a port? Drink and dine to your heart’s content, surrounded by your immediate family and friends in an intimate and sheltered history area of Sydney.

Countless ships have started their voyage from Pier One, and you too can be part of that rich tradition and history. Surrounded by luxury, class and history, you will get the feeling you are on an actual boat, setting sails for new horizons. Overlooking Sydney, you will say “I do!” while harbour winds blow your hair and the fresh scent of adventure and salt is in your lungs. After that, everything else is smooth sailing.

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Wedding days don’t have to be like you’ve heard. They can be all that you imagine them to be. Wonderful, dreamy, romantic, exciting and unforgettable, all these positives are what you need to focus on. Your wedding location is an extension of your personality and wedding theme. When you are browsing for an ideal place, don’t get carried away or lose sight of what’s truly important! And that your ideal partner will be standing next to you, whether you are in a field, castle or an apartment. And that’s all that matters in this world. We wish you all the best.

The Best Backyard BBQ: How to Throw the Perfect Outdoor Celebration

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The kids might be back in school, the weather might be getting chilly, and the leaves might be slowly turning yellow, but that doesn’t mean that BBQ season is over. In fact, some would say that early fall is the perfect time to throw the ultimate outdoor party!

But what is it that makes a BBQ “the ultimate outdoor party”? Is it the food? The entertainment? The company? Yes, yes, and yes! Here are a few quick tips that will help you throw the kind of cookout the neighbors will rave about for years to come.

Get Good Meat

There’s a reason why we call cookouts “BBQs”: these parties live or die by the meat you serve. Make sure you purchase some quality meat ahead of time and make sure you’ve got someone nearby who knows how to cook it. Not only will the main course taste better, but you’ll also be able to avoid some major safety hazards!

Of course, you can’t just serve meat at your BBQ (although that does sound like heaven). Make sure you have a few tasty side dishes ready to go along with your cow, pig, or chicken. Even if you’re having a potluck, make sure to prepare at least one side yourself, as this will ensure you have enough for all your guests (and probably leftovers — yum!).

Keep That Pool Open

A lot of folks seem to think that September first is “National Close the Pool Day.” They put on the winter cover, lock the pool fence, and wash their hands of it until May rolls around. But come on, y’all — you know just as well as I do that September can be just as hot as Mid-July.

If you keep the pool open just a little longer this year, you’ll be able to entertain your guests more easily at your cookout. Just make sure you have a designated adult watching the pool at all times.

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Dress up Your Yard

You usually clean up your house before having any company, right? Well, the same rule applies before having a cookout! Your yard needs to be dressed to impress a crowd. Trim any bushes, pull the weeds in your flower beds, and make sure your lawn is still looking fresh despite the coming autumn.

If you plan to continue your BBQ well into the night, you’ll need to outfit your yard with appropriate lighting to help set the mood. Consider stringing up some LED neon lights or adding solar lamps on your patio furniture. These will help your guests hang around even longer and keep the party going.

Invite Everyone!

Once you’ve taken all these steps, there’s really only one thing left to do: invite your friends, family, and neighbors to your incredible cookout! If your place looks great, your food is good (and there’s enough of it), and there’s plenty of entertainment, you’re just about guaranteed the perfect backyard BBQ.