INPUT ARTICLE: Article: Although you may not be trying to lose weight, it's still a good idea to keep track of your overall calorie intake each day.   Know how much you typically eat in one day.  If you start to gain or lose unwanted weight, you'll have a starting number to work with. You can keep track of your calories in a food journal or app.  In addition, many of the apps have a food journal included. Consider using an online calculator to figure out about how many calories you need each day to maintain your weight with your exercise. In order for your muscles to look defined or to feel toned and hard, you'll need to lose any excess fat that is stored above or beneath of them.  Low-carb diets have been shown to be the best for reducing body fat.  In addition to reducing body fat, low-carb diets help you lose weight more quickly compared to other dieting styles (like low calorie diets).  Carbs are found in a variety of food groups.  Limit foods like grains, starchy vegetables or high sugar fruits.  Many of the nutrients found in these foods can be consumed from other food groups. Still include carbohydrate containing foods like dairy and low-sugar fruits.  These contain other nutrients that are essential for your health. Include 1 cup servings of low-fat dairy throughout the day.  These foods are rich in protein, calcium and Vitamin D.  Low-sugar fruits still contain carbohydrates but also contain high amounts of fiber and antioxidants.  Try 1/2 cup servings of blackberries, strawberries, raspberries and cranberries. Protein is essential to your health, but also plays an important role in your diet when you're exercising and trying to build and tone your muscle mass.   Aim to have one to two servings of lean protein at each meal.  Including a 3 – 4-oz portion can help you reach your daily recommended amount.  If you want to find out exactly how much protein you should be eating daily, there's a simple equation to follow:  Weight in kg x 0.8-1.0 g of protein.  The harder your workouts or longer you're active, the more protein you'll need.  For example, if you weighed 150 pounds, the equation would be:  150 / 2.2 = 68.1 kg. Take 68.1 x 0.8-1.0 = 54-68 g of protein daily. Most people do not need large quantities of protein daily.  Only athletes, power lifters, and bodybuilders need larger quantities of protein daily.  In addition, large quantities of protein over a long period of time can cause kidney damage.  Choose leaner protein sources like:  eggs, poultry, low-fat dairy, seafood, lean beef, pork, and tofu. To make your meals more balanced, you'll need to eat more than just protein based foods.  Include a large quantity of low-sugar fruits and non-starchy vegetables to help balance your meal.   Health professionals typically recommend consuming about 5-9 servings of fruits and vegetables daily.  If you're following a lower carb diet, you might want to emphasize the non-starchy vegetables more. Include a serving or two of non-starchy vegetables or leafy greens at most meals.  This is generally about 1 cup or 2 cups of the leafy greens.  Stick to fewer servings of those low-sugar fruits and keep portions at a 1/2 cup. When you're trying to build muscle mass and strengthen or define muscles, you'll need to snack or eat in a way that helps fuel your body through a workout and help you recover afterwards.   Not fueling or recovering appropriately can leave you feeling more tired, fatigued and cause poor performance down the road.  Eating a pre-workout snack can help give your body the energy it needs to actually perform your workout.  It should be mostly simple and nutritious carbohydrates so they can digest easily and give your body the energy it needs readily. Ideas for pre-workout snacks include: a piece of fruit, a whole grain waffle with a little peanut butter or a bowl of oatmeal. Post workout snacks need higher amounts of protein, but also need carbs too.  You need to replace the energy spent during your workout and give protein to help repair the muscle tissue. Great post workout snacks include:  protein shake, trail mix, chocolate milk or your next meal (if it is within an hour).

SUMMARY: Monitor calories. Go low carb. Fill up on protein. Make half of your plate a low-sugar fruit or non-starchy vegetable. Fuel up and recover appropriately.

In one sentence, describe what the following article is about: Go to https://www.outlook.com/ in your browser. This will open your Outlook inbox if you're logged in. If you aren't logged in, click Sign in, then enter your email address and password. It's in the upper-left side of the page. Doing so opens a new email window.  If you're using the Outlook beta, you'll click ＋ New message here instead. If you want to forward a message instead, click the email that you want to forward, click {"smallUrl":"https:\/\/www.wikihow.com\/images\/1\/1e\/Android7expandmore.png","bigUrl":"\/images\/thumb\/1\/1e\/Android7expandmore.png\/30px-Android7expandmore.png","smallWidth":460,"smallHeight":460,"bigWidth":"30","bigHeight":"30","licensing":"<div class=\"mw-parser-output\"><p>I edited this screenshot of an Android icon.\n<\/p><p>License: <a rel=\"nofollow\" class=\"external text\" href=\"http:\/\/en.wikipedia.org\/wiki\/Fair_use\">Fair Use<\/a><br>\n<\/p><\/div>"}, and click Forward. On the beta, click the email and then click → in the upper-right side of the email. In the "To" text field, type in the email address of a person to whom you want to send the email. This is not the person that you're BCC-ing. You can add multiple people to the "To" field by pressing Tab ↹ after entering an address. It's in the far-right corner of the "To" text field. Type the email address of the person whom you want to BCC into the "Bcc" text field. In the main section of the email window, enter your email's information. It's a button at the bottom of the email window. This will send your email to all email addresses listed, though only the email addresses in the "To" field will be visible.
Summary: Open Outlook. Click ＋ New. Enter a recipient's email address. Click Bcc. Enter a BCC address. Write your email. Click Send.

INPUT ARTICLE: Article: Click the Windows logo in the bottom-left corner of the screen. This will search your computer for the Groove Music player. It's at the top of the Start window. Doing so opens the Groove window. It's a gear-shaped icon in the bottom-left side of the Groove window. The Settings page will open. This link is below the "Music on this PC" heading that's near the top of the page. It's in the middle of the page. This will open a File Explorer window in which you can select a music folder. Click on a folder that contains music which you want to add to Groove. You'll find the folder on the left side of the File Explorer window. It's in the bottom-right corner of the window. You'll find this in the lower-right side of the Groove page. Doing so will begin uploading your music to Groove. You can't purchase music through Groove, but you can purchase a Groove Music Pass that lets you download music for free. To buy a pass, click Try a Music Pass in the bottom-left corner, click Start trial when prompted, and enter your payment details if prompted to do so.

SUMMARY:
Open Start . Type groove into Start. Click Groove. Click Settings . Click Choose where we look for music. Click +. Select a folder. Click Add this folder to Music. Click Done.