Summarize the following:
You should be getting your calories from nutritious whole foods that will give your body the right kind of fuel to build up your muscles fast. Foods high in sugar, bleached white flour, trans fats, and additives are high in calorie but low in nutrition, and they're going to build fat instead of muscle. If you want your muscles to grow and look defined, you need to eat an array of whole foods from every food group.  Eat calorie-rich protein dishes like steak and roast beef, roasted chicken (with the skin and dark meat), salmon, eggs and pork. Protein is very important when you're building muscle. Avoid bacon, sausage and other cured meats, which contain additives that aren't good for you to eat in large quantities. Eat plenty of fruits and vegetables of all kinds. They provide you with fiber and essential nutrients and help to keep you hydrated. Eat whole grains like oatmeal, whole wheat, buckwheat, and quinoa instead of white bread, biscuits, muffins, pancakes, waffles and similar foods. Eat legumes and nuts like black beans, pinto beans, lima beans, walnuts, pecans, peanuts, and almonds. Do you eat when you're hungry, and stop when you're full? That sounds normal enough, but when your aim is to gain muscle fast, you need to be eating a lot more than you usually would. If your goal is to gain weight, add an extra serving to every single meal, and more if you can handle it. Your body needs the fuel to build muscle: it's as simple as that.   A good muscle-building breakfast might include a bowl of oatmeal, two to four eggs, and one to two pieces of fruit, such as an apple, an orange, or a banana. For lunch, you might eat a chicken sandwich on whole wheat bread, several handfuls of nuts, an avocado, and a big kale and tomato salad with grapeseed oil dressing. For dinner, have a big piece of steak or another protein, potatoes, and vegetables. Have an extra serving of each if you need more fuel for your gains. Don't wait until your stomach is growling to eat again; you need to be constantly refueling your body when you're in a muscle-building phase. This isn't going to last forever, so try to enjoy it! Eat two additional meals in addition to breakfast, lunch and dinner. You can't rely on muscle-building protein shakes to do the job for you. To build muscles, you need to be getting the vast majority of your calories from calorie-rich whole foods. That said, you can help accelerate the process by taking certain supplements that have been shown not to harm the body.    Creatine is a supplement that has been shown to increase your ATP stores, which is the chemical compound that your body uses to fire your muscles. This means you can do more reps before your ATP stores are depleted, which means more total volume. It comes in a powdered form, and you mix it with water and drink 3 grams of it once a day.  Protein shakes like Ensure are acceptable supplement to have around for when you're having trouble eating enough calories between meals. Working out as hard as you have to in order to gain muscle can dry you out quickly.  Combat this by carrying a water bottle with you wherever you go, and drinking whenever you feel thirsty.  Ideally, you should be consuming around 3 liters (0.8 US gal) per day. Drink extra water before and after workouts.  Give up sugary or carbonated drinks.  They won't help your overall fitness, and they might actually hold you back when it comes to strength training. Alcohol isn't helpful, either. It dehydrates you and leaves you feeling low energy. What's working, and what isn't? As you change your, pay attention to what's happening with your muscles. Everyone's different, and a food that might not do much to one person might be helpful for someone else. If you don't see improvements one week, switch it up and try something else the next week.

summary: Eat high-calorie whole foods. Eat more than you think you need. Eat at least five meals a day. Take supplements, but don't rely on them. Stay hydrated. Get to know your body better.


Summarize the following:
Before you catch or even approach a stray cat, you need to observe them for signs of disease and injury. For your own safety and the safety as a cat, it's important to evaluate the health of the animal and come up with a viable plan for determining when and how to help. If a cat has been frequenting a particular area for a few days, spend some time watching it closely. If it's a friendly cat, your job will be a lot easier. If not, you've got some work to do.  If a cat behaves erratically, breathes heavily, drools excessively, or generally acts lethargic and unusual, call animal control. Do not attempt to approach cats exhibiting signs of disease. There are some diseases that cats carry that are zoonotic—or transferred to humans from animals and vice versa. A very frightening, and virtually untreatable disease is rabies transmitted by saliva through bites or cuts in the skin. Another danger is the dangerous infections that can set in from cat bites. Professionals who work at animal control have the necessary equipment and protection to safely capture sick stray cats. Not every cat needs to be caught. Don't try to catch well-fed looking cats with collars. Call your neighbors and inquire about whether or not anyone’s missing a stray, instead. Live traps are extremely safe and simple mechanisms that catch cats easily and humanely. You bait the trap with food, and then the doors of the cage will close when an animal wanders inside, trapping it safely. After trapping a stray cat, leave it in the live trap and transport it to the vet. Do not remove the animal from the trap.  Local vets and animal shelters will lend you live traps for catching strays. You don’t have to buy one, though it might be a good tool to have on hand if you live in a rural area and commonly encounter strays and other animals in need of relocation. If you absolutely can't find or use a trap, use a cat carrier or a box to bait with food and trap the cat inside.  Check with your vet before using a carrier to catch a cat some vets won't accept cats that are brought to them in anything except a live trap. A live trap is safer and more effective, but this can do in a pinch. Don’t attempt to catch a stray by picking it up or by using a pillowcase or other type of bag. These methods can anger and agitate strays, as well as injure them, and risk injuring yourself. Never, under any circumstances, should you handle a stray cat with your bare hands. Treat stray cats as you would a wild animal, even if you hope to domesticate the cat in the long run. Give it time. You'll need to have a suitable place for keeping the cat, even if you just plan on taking it to the vet and then re-releasing it. Ideally, you want to catch the cat as near as possible to the spay or neuter date, so you can take the cat immediately to the vet's office. If you need to house the cat for a little while before, though, you need to prepare a quiet room in the house for the cat to stay.  Strays should be kept in out-of-the-way areas of your house that you can keep quiet so the cat will calm down and feel safe. Basements, spare bedrooms, and other temperature controlled areas that you can keep dark will help to calm cats and keep them feeling safe. If you're taking the cat to the vet in less than 12 hours, don't worry about feeding the animal. It'll be fine and it'll be much safer to avoid opening the cage and risking having to wrangle the cat again. Provide some clean water and let the cat stay in the live trap. The ASPCA now promotes a policy called Trap Neuter Return (TNR). Whatever you intend to do with the animal after you’ve caught it, this needs to be the first step after catching it.
summary: Observe the cat for a while. Get a live trap. Avoid unreliable methods for catching a cat. Prepare an area in which to keep the cat. Set up an appointment to have the cat neutered and medically checked out.