Q: You can't expect to build larger and stronger muscles unless you're giving your body the food it needs to increase muscle mass. To estimate how many calories you need to consume, multiply your body weight in pounds by 15-17 calories (e.g. if you weigh 170 lbs. multiply that by 16 to get a daily calorie intake of 2,720). If you aren't gaining the muscle mass you want after a few weeks, bump up your calorie intake by 10%.  Look on bodybuilding websites or talk to bodybuilders to find out ways to get the calories you need for muscle gains. Make sure the foods you're eating are healthy and nutritious – don't just load up on junk food and empty calories. Protein is the building block of muscles, so if you want to accelerate muscle growth you should eat 10-25 g of protein with each meal or snack. Lean chicken, lean beef and fish provide your body with the protein it needs to burn more calories and create lean muscle.  Grass-fed beef also contains a variety of essential vitamins and minerals in addition to protein that help the body build muscle, such as vitamin B12, heme iron, zinc, creatine, and carnosine.  You should aim to eat approximately 1 g of protein per pound of body weight. This means you'll have to adjust your protein intake as your weight fluctuates. If you don't eat meat, it may be more difficult for you to accelerate muscle growth, but it's not impossible. Even if you do eat meat, you should supplement your meat-based protein sources with those that are plant-based.  Soybeans, nuts, and legumes are excellent sources of protein. Almonds, for example, are a good snack to eat before a workout and can be added to a fitness shake. Get organic foods if possible, or stick to those with little to no additives and preservatives. The fewer additives and preservatives the body has to break down, the more effective these foods will be at helping you build muscle. Carbs can give you energy while you're working out – but the wrong carbs could result in blood sugar crashes that destroy all the work you've done to accelerate muscle growth.  Look for low-glycemic carbohydrates such as apples, pears, whole grains, sweet potatoes, and beans. Read nutritional labels carefully and choose carbs that also are higher in fiber and lower in calories. Flax seeds are a good source of omega-3, fiber, and protein, while flaxseed oil does not contain fiber and is highly unstable. Flax seeds also contain a solid amount of omega-3 fatty acids, which help reduce inflammation. Reducing inflammation in your body means your muscles won't be as sore after intense workouts, and also that they will recover at a faster rate. There's a reason the cartoon character Popeye ate spinach. Leafy green vegetables such as kale and spinach have a high nutritional content, low fat, and high soluble fiber, making them vital if you want to accelerate muscle growth. Leafy greens also have the added benefit of protecting your body from cancer and cardiovascular disease. Quinoa is a grain that has more protein and fiber than rice or oats, and also contains high amounts of manganese, magnesium, and phosphorous. You can choose from red, black, or white quinoa. Drinking water is perhaps the most important thing you can do to accelerate muscle growth. Sip water during your workouts, and drink a pint of water for every pint of weight lost through sweat.  Drink 8 to 10 glasses of water a day, or more, to ensure your body is adequately hydrated before you exercise. Adequate hydration also ensures that your body can transport the nutrients you consume efficiently. Eating healthy foods won't help you much in terms of building muscle if those nutrients never reach your muscles.
A: Consume a surplus of calories. Eat a lot of protein-rich foods. Include plant-based proteins. Choose your carbs carefully. Use flax seeds rather than flaxseed oil. Consume a lot of leafy greens. Replace rice with quinoa. Stay hydrated.

Q: Only capitalize the first word, words that come after a colon, and proper nouns. Don't put quotation marks around the title. Put a period after the title.  Let's say the name of the article you want to cite is “Ecuador: History and Culture.” The beginning of your entry would look like this: "Ecuador: History and culture." If the article includes an organization name or an anonymous author, you'll use that instead of the title. for "no date" in parentheses after the title. This tells the reader that no date was included. Use lowercase letters and include a period after the “n” and “d.” After the parentheses, put a period. Your entry would now look like this: "Ecuador: History and culture. (n.d.)." Capitalize each word of the name, except for “of,” “and,” and “to.” Put a period after the name. This is what your entry should look like now: "Ecuador: History and culture. (n.d.). Select Latin America." Include the entire URL of the site where you found the information you're citing. Do not put any punctuation at the end of the citation, unless it appears in the URL. Here's how your final entry might look: "Ecuador: History and culture. (n.d.). Select Latin America. Retrieved from http://www.sla.com/ecuador.html/" Just as in your in-text citations, you can use the organization that published the article if one was provided. Write the organization name first in your entry on your References page, in the same place you'd put the author.  If the website name is the same as the organization name, don't write it again after the page title. You can skip that part of the references entry and go straight to "Retrieved from." For example, let's say you're citing an article called “Relaxing with Deep Breathing,” which was published by the American Psychological Foundation. No date is provided. Here's what your entry would look like: "American Psychological Foundation. (n.d.). Relaxing with deep breathing. Retrieved from http://www.apf.com/Relaxing_and_deep_breathing/" Write “Anonymous” in place of the author in your citation, then format the rest of your entry as a typical website reference.  You might be citing a web page titled “Being Mindful During a Dog Walk,” written by an anonymous author. It's posted on a website called Bark Bark Friends, but there isn't a date. Here how your entry would look: "Anonymous. (n.d.) Being Mindful During a Dog Walk. Bark Bark Friends. Retrieved from http://www.barkbarkfriends.com/mindful_dog_walks/"
A:
List the title of the article first if no author is listed. Write n.d. Include the name of the organization, publication, or website in italics. Write “Retrieved from,” then include the website's URL. List the organization first in the reference if one is listed. Put anonymous first in your entry if it's given as the author.