Problem: Article: You probably know that the body builder's diet is very high in protein. Growing muscles do need quite a lot of it, but past that point any extra protein is just calories, and therefore less effective than carbs. For most people, 0.8 grams of protein per kilogram of bodyweight per day should be plenty. However, body builders need to get between 1.2 and 1.7 grams of protein per kilogram of body weight.  To find your weight in kilograms, divide your weight in pounds by 2.2. For example, 200 pounds divided by 2.2 is about 91 kilograms. To get your daily range for grams of protein, just multiply your weight in kilograms by 1.2 and then by 1.7. For example, 91 x 1.2 = 109 and 91 x 1.7 = 155. This means that your range for the day would be between 109 and 155 grams per day. (You can round your answers up or down to the nearest whole number for convenience.) Some good options for high-protein meals include: London broil/top round steak, salmon, chicken breast and pork tenderloin.  Being vegetarian or vegan doesn't mean you can't eat like a body builder. In fact, vegan body builders are becoming more and more common. Some vegan substitutes include soy (and other legumes), seitan, quinoa, buckwheat, and mycoprotein.  For breakfast, try egg yolks and oatmeal, or high-protein cereal and a protein shake. Stay away from sugary cereals. Protein shakes are a great way to get more energy in between meals. They're especially useful if you need to fight off junk food cravings. Whey protein is easy to digest and absorb. Skipping meals is as bad as skipping workouts. Your body needs the nutrients in your meals to keep building mass. If life makes it hard to schedule meals, consider keeping a small cooler with you with a meal or two in it at all times. While protein is crucial, it's also important to eat balanced meals. In particular, vegetables and complex carbohydrates need to be a staple in your diet. Some bodybuilders recommend asparagus, broccoli, or spinach, but there are many other options. Your body is mostly made up of water. To keep it functioning smoothly, you need to stay hydrated. This is important for everyone, but especially for anyone doing hard training. Some fat is fine, but avoid excessive amounts. Avoid foods with added fats like butter and fried foods. In particular skip the butter, oil, and rich sauces when possible. Use a light cooking spray in the place of butter and oil whenever you can. Body builders try to "eat clean." This means that you should avoid unhealthy choices like fast food and processed food. These foods turn into fat and not muscle. Remember, you are what you eat! You should avoid refined sugars and other simple carbohydrates in most scenarios. These foods are empty calories that take the place of healthier options that build muscle mass.  Your best bet is to get these foods out of your home so you aren't tempted to eat them.  Carbohydrates before bed are the worst. Because you won't be exercising for several hours, your body will store these carbs as fat.  There is one exception to this rule: right after a hard workout, some simple carbohydrates are okay. If you're craving a bagel right after a session at the gym, you can indulge that craving, as long as you don't forget to eat your protein. When you eat out, you lose some control over what goes into your meal. Restaurant food in general also usually contains more fat and salt than the food you prepare at home. Try not to eat out too often. When you do eat out, try to stick to clean proteins and simple vegetable side dishes. Scan the menu for the choice that best fits the body building diet. Many people hear "bulk up" and assume that means you have free reign to eat as much as you want. This is definitely not the case. Body builders need to watch the amount they eat just as much as anyone else.  The math here is simple. If you are taking in more calories than you are burning off through exercise, your body will store those calories as fat. As a body builder, your calorie threshold might be higher than the average couch potato. But that threshold is still there.  It's a good idea to read food labels, count calories, and make sure you are taking in as close to the right amount of protein as possible. You need lots, but there is such a thing as too much.
Summary: Eat the right amount of protein. Use liquids for nutrition between meals. Never skip meals. Keep it balanced. Stay hydrated. Moderate the fat. Avoid processed food. Don't eat sweets. Dine out moderately and carefully. Don't eat too much.

Problem: Article: There are many terms used to describe skin tone, from light or dark, to pale or olive. The most accurate way to figure out what colors look good on you is to figure out the undertone of your skin. There are three types: warm, cool, and neutral. Because you’re looking for the undertones in your skin, you can’t simply look in the mirror and confirm them. Follow these steps to determine your skin tone:  Look at the veins on the inside of your wrist. Do they appear blue or green? If they look blue or purple, you’re cool-toned. If they look green, you’re warm-toned. If you can’t tell what color they are, you’re probably neutral toned. Put on your favorite pieces of jewelry, or the ones you think look the best on you. Are they made of gold or silver? If they’re gold, you’re warm toned. If they’re silver, you’re cool-toned. If you look equally good in both gold and silver, you’re neutral toned. Think about whether you burn or tan in the sun. If you burn easily or turn pink, you’re cool-toned. If you tan, you’re warm toned. Look at your eye color and hair color. If you have blue, grey, or green eyes and blonde, brown, or black hair, you’re likely cool-toned. If you have brown, amber, or hazel eyes with strawberry blonde, auburn, or black hair, you are most likely warm-toned. If you dye your hair and the name of your hair color has the word ash or platinum in it, it's a cool-toned color. If the name has golden or mahogany in it, it’s a warm-toned color. Look for dark blues, dark purples, and emerald-greens. Opt for an emerald dress or a purple dress shirt with neutral pants. A baby blue sweater or a long camel coat look great against a cool skin tone. Other pastels like light yellow, light pink, and mint green also complement a cool skin tone. Metallic colored fabrics like silver or copper work well with warm skin tones, especially when paired with a bright red lip color or gold jewellery. Men can integrate metallics into their wardrobe with their jewellery. But they should avoid metallic shirts or pants. Don’t fear bright hues, especially if you have a warm skin tone that will make these colors really pop on you. Neon green, pink, or yellow will highlight the warmer tones of your skin, but be sure to keep your accessories simple and subtle so the neon color can be the star of your outfit. Other bright colors like cobalt blue and teal can also look great against a warm skin tone. These bright, warm colors will really sing against your warm skin tone, and help you sidestep a washed out or ashy look. Technically white and black are neutral colors, so they can arguably look good on any skin tone. But the right shade of gray can create a whole new spin on your look. Warm skin tones should go for a dove gray, while cool skin tones should go for a more charcoal gray or a very pale gray. Neutral skin tones are unique in that you can wear almost any colors, from jewel tones to neon. But a neutral skin tone really pops when you wear bold warm or cool colors like cobalt or camel.
Summary:
Identify your skin tone. Go for jewel tones if you have a cool skin tone. Look for pastel and camel colored clothing if you have a cool skin tone. Go for metallics if you have a warm skin tone. Wear neon or bright colors if you have a warm skin tone. Go for reds, oranges, and olive greens if you have a warm skin tone. Look for the right shade of gray for your skin tone. Don’t be afraid of bold color if you have a neutral skin tone.