Vaishak Shanbhag

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19 Restaurant Marketing Ideas

Gone are the days when TV spots, radio and print ads were the only ways to generate brand visibility. Restaurant marketing has evolved into a two-way …

23 Restaurant Promotions That Worked | Restaurant Promotions

12<p>'Finger Cooking': Boston Pizza Answers Lazy Chefs’ Prayers<p>Boston Pizza International wanted to increase their take-out and delivery business …

Applebee'S

James Grage's 60 Days to Fit

Follow this program from fitness expert James Grage and you'll be in great shape in just two short months.<p>Program Overview<p>Meet the Trainer<p>James</b> …

Get Shredded: 6-Week HIIT Starter's Guide

Sprints are hard. But they’re only hard for a little while, unlike the 30-45-minute steady state runs that are still the hallmark of so many …

5 Methods to Progress Your Workouts

1 of 6<p>Progressing and Overloading<p>Progressing from one workout to the next is what we all strive for in the gym, however, some stick to what's more …

How to Gain 10 Pounds of Muscle in 2 Months

You wish to gain 10 pounds of muscle mass and to do so in two months; truth is this is easy for some but not all. If you are a beginner in …

Roman Chair Twist

We’re not big fans of the major ab training trend that’s emerged over the past 20 years, and we’re not talking about Bosu balls, although they’re not …

Workouts

Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

Bringing out the shape and striations of the shoulder muscles is a big part of upper-body training, but first you need to make sure you have …

Bmw M4 Drift Show

Ultimate 3-Day Mass Building Routine

<b>Duration</b> 3 days<p><b>Exercises</b> 24<p><b>Equipment</b> Yes<p>Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia …

High Volume Triceps Workout

<b>Duration</b> 40 Min<p><b>Exercises</b> 8<p><b>Equipment</b> Yes<p>You may never <i>feel</i> bigger than when your triceps are totally sore and crushed. Usually, this isn’t that tough …

Standalone

HIIT 100s: Carve Up a Chiseled Physique in 6 Weeks

James Michelfelder / M+F Magazine<p>If we had a dollar for every well-intentioned person who’s centered his or her fat-burning efforts around low- to …

Exercise

10 Ways to Eat for an X-Frame

1 of 11<p>Need to Know<p>It's the ideal silhouette to have. A wide set of shoulders that taper dramatically into a tiny waist. Then, below the waist, the …

Nutrition

17 Power Swaps to Add Muscle to Your Meals

1 of 18<p>Lauri Patterson / Getty<p>When it comes to muscle-building nutrition, it’s hard to beat grilled chicken or beef, brown rice, and assorted …

Everything You Ever Wanted to Know About Creatine

1 of 10<p>MRBIG_PHOTOGRAPHY / Getty<p>Creatine Background Information<p>Creatine is one of the, if not the most, popular sports supplements in the world for …

4 Bodyweight Finishers

Finish Strong<p>Since muscle failure is one of the keys to muscle growth, most lifters like to finish their workout with a few exercises that allow for …

The Superman Program

<b>ADD SIZE, GAIN STRENGTH AND BURN TONS OF BODY FAT IN THE NEXT 5 WEEKS—ALL WHILE SAVING TIME IN THE GYM—WITH THIS NEW TAKE ON A CLASSIC TRAINING …

Get Crushed: Never Ending Squats

On most days you head to the gym and ‘do the right thing’. You take out your training log, follow the reps and sets, add a little more weight than …

Diet 911- The 4% Body fat Solution

Dear M&F,<p>I’m 18 years old, 5'8" and 175 pounds at about 14% bodyfat. I used to weigh 200 pounds at 16% bodyfat, but I felt too big and bulky so I’ve …

Ultimate Starter's Guide: The Meal Plan

What foods should I eat?<p>The answer to this shouldn’t surprise you: healthy food! And food that’s as close to its natural state as possible. You need …

6 Perfect Muscle-Building Meals

1 of 6<p>1. The Perfect Breakfast<p>4-–6 egg whites with 2 whole eggs<br>• 1 serving Cream of Wheat cereal<br>• 1 banana<p><i>525 calories, 38 g protein, 59 g carbs, 15 g fat</i><p>…

Simply Huge: Mass Gain

<b>Duration</b> 6 weeks<p><b>Exercises</b> 52<p><b>Equipment</b> Yes<p>We’ve all known people who make things more complicated than they need to be. At work, there’s the boss who …

Dwayne 'The Rock' Johnson's Muscle-Building Diet

Per Bernal<p>Sure, he’s a WWE superstar and a Hollywood A-lister, but ever notice how the Rock looks every bit a bodybuilder? (That’s a rhetorical …

The Best Fruits for Bodybuilders

1 of 5<p>Sean Gallup/Getty<p>The Benefits of Fruit<p>Fruit—like anything else with sugar in it—gets a bad rap in the physique business. The prevailing thought …

Eat Like a Pig & Still Get Ripped

As a regular reader of M&F, you know the roster of bodybuilding-friendly foods like the back of your hand: chicken breast, tuna, cottage cheese, …

Unique Ways to Cook Chicken

Travis Rathbone<p>Chicken is easy, affordable, and packed with protein. But too many guys forget how versatile it is, and every recipe starts to taste …

Hyper Growth Meal Plan

build-muscle.jpg<p>Notice the word "diet" is not in this title? While dieting in general helps control body fat and deliver tight lines, underdoing your …

Healthy Eating: Phil Heath's Winning Meal Plan

Time was, if you were a professional bodybuilder, you were expected to eat and eat and eat, until you could eat no more. You'’d stuff your piehole …

The Ultimate Leg-Training Workout

There’s a fine line between overtraining your legs and not training them hard enough. And not surprisingly, most of us fall into one of the two …

Muscle

12 Post-workout Shakes for Maximum Muscle