Pre-Workout

1 workout bar of your choice (preferably some carbs and 20+ grams of protein) Meal 5 - 6:00pm (Post-workout)

1 serving of whey protein combined with 1 5gram serving of Creatine mixed in kool-aid. (This is an important meal and is designed for an insulin spike at just right time to increase creatine and amino acid uptake by muscle cells).

Meal 6 -7:00pm

8 to 10 ounces of a lean round or flank steak 1 serving of rice 1 medium baked potato 1 large green salad

Meal 7 - 10:00pm

1 packet of a meal replacement with 16 ounces of skim milk 1 large banana 3 to 5 grams of L-Glutamine

And that's about it. Simple? You will be significantly increasing protein uptake. Which means you should be increasing that water consumption as well. I'm not a fan of waking up at 1:00am to get more protein and therefore, I did not include anything beyond 10:00pm. I've noticed some significant gains from this program. My workouts were hardcore but my nutrition was lacking. By putting my eating times to a set schedule, I felt better during day and was even more ready to tackle that workout later in day.

Good luck,

Marc

4. Adequate Staffing Equals Quality Care

A recent report by Senate's Special Committee on Aging indicated that quality care for a single nursing home resident requires more than three hours each day of nursing and nursing aide time. However, statistical analysis of latest federal database on nursing home deficiencies indicates no relationship between quality of care and staffing levels. This finding is consistent with a number of university studies.

What should you look for, then, in nursing home staffing levels?

There is a level below which nursing homes are so understaffed that quality care can not be provided. I'd suggest that you not consider any home providing a level less than two hours per day per resident. For levels greater than this, I'd focus not on number of hours available for care but on motivation of staff available to provide care. Those who are motivated to care for elderly will do so. Those who are motivated only by a paycheck will probably provide shoddy care regardless of their numbers.

5. A Well-Known Chain Will Provide Best Care

This is another myth that can lead to tragedy. Sometimes, well-known companies do provide top-quality care. In other instances, however, a quick review of newspapers and magazines will show you other companies with long records of legal troubles stemming from accusations of neglect and abuse. One such company has been sued simultaneously by several states' attorneys general.

How will you know? The company is not likely to tell you, so you won't know unless you take time to look into company's historical performance.

There you have it -- 5 myths exploded!

What does work? There is no substitute for your own personal investigation. With a little research, with personal visits to nursing homes before you sign anything, you can avoid many of difficulties that have come to those who relied on such myths.