Call Of Duty 4 Modern Warfare 2

Check it out below:

* Vehicles will be in MW2
* M16 will return, using stopping power will only be OHK at head, neck, and torso (abdomen, limbs, and hands/feet will not)
* Ak47 and M4 will return, unknown if there are any changes
* M40 will return, ACOG damage boost will be fixed
* Scorpion, P90, M21, R700, G3, G360 will not return
* There are more unknown weapons that will not return
* New sniper rifle: SR25M (United states forces)
* New Assault rifle: Diemeco C8 (Canadian forces M4 equivelant)
* New Assault rifle: L85A2 (United Kingdom forces)
* Total weapons in multiplayer are said to be around 35
* Favourite Modern warfare 1 maps will return
* Helicopters, air strikes, UAV will return
* Red dot sightings will come in different shapes for multiplayer (circular, square, original)
* Snipers will have special grass camouflage (As seen in Modern warfare 1's campaign)
* All perks will return from MW except eavesdrop and others will be altered
* All gametypes will return from MW and all will have hardcore versions
* New gametype: Secure (Call of duty version of capture the flag, however you capture the enemy's Intel)
* New gametype unconfirmed name, similar to search and destroy, however instead of trying to plant a bomb, you try to kill a specified enemy
* Solider customization for each class (and each country)
* Sniper with silencers will NOT be in multiplayer
* There are NO bots in local multiplayer
* Similar version to Nazi Zombies, however details are unknown
* NO guest players online, 1 player per console
* Killcam save feature
* There is blood and gore
* Offline/Online Co-op
* Story takes place in the Middle East
* Role as US marines return
* Ken Lally voice work in campaign
* Release is set for sometime in November
* New army tags will be available to add different elements in campaign (similar to halo skulls)
* Campaign-only weapons

Tony Dize- El doctorado

Video


Tony Dize- El Doctorado Lyrics
Hoy pienso en el momento en que te conoci
Hoy me doy cuenta que perdi todo sin ti
La vida me enseño que pa´ amarte era así
Mas no aprendio a olvidarte y como hacer sin ti

Lo tengo todo mas de lo que yo pense
Mas siento que sin ti perdi
que fracase...
Saque la puntuacion mas alta en el amor
pero de nada vale...

Tengo un gran conocimiento
Yo mas que eso tengo un doctorado
Tengo el corazon graduado en sentimiento
Con la nota que jamas nadie ha alcanzado

Tengo mis sueños contigo,
Todo lo que se tu me lo haz enseñado
Nada de lo que yo conozco es fingido
Todo lo que tengo, mas o menos
lo perdi...

No se como hacer sin ti
Teniendo todo o nada me queda sin ti
De que me vale...

Si tu no estas aqui a mi lado
nena dame vale
No se como hacer sin ti
teniendo todo o nada, me queda sin ti
De que me vale

Los mil diplomas y los honores de nada
me vale...

Vivo enamorado y loco...
Yo sin ti vivo fracasado y loco
Si tu no estas aqui
aqui a mi lado
de nada vale ya
lo que se y mi doctorado

Vivo enamorado y loco...
Yo sin ti vivo fracasado y loco
Si tu no estas aqui
aqui a mi lado
de nada vale ya
lo que se y mi doctorado

Tengo una casa de campo, con miles de premios
sobre el tablillero
Tengo mi carrera y mi cuentas de banco
Tengo tantas ganas de vivir
y muero de amor

No se como hacer sin ti
Teniendo todo o nada me queda sin ti
De que me vale...

Si tu no estas aqui a mi lado
nena dame vale
No se como hacer sin ti
teniendo todo o nada, me queda sin ti
De que me vale

Los mil diplomas y los honores de nada
me vale...

Vivo enamorado y loco...
Yo sin ti vivo fracasado y loco
Si tu no estas aqui
aqui a mi lado
de nada vale ya
lo que se y mi doctorado

Vivo enamorado y loco...
Yo sin ti vivo fracasado y loco
Si tu no estas aqui
aqui a mi lado
de nada vale ya
lo que se y mi doctorado

brittany murphy

The L.A. County coroner's office is under scrutiny again after confidential information about a celebrity's death was leaked.

The latest case involves the sudden death on Sunday of "Clueless" star Brittany Murphy. TMZ.com has published details about prescription drugs that the coroner's office found in her home.

Coroner's officials said that they don't know how the information was leaked to TMZ, but that they were angry about it and vowed to investigate.

"The Los Angeles County Department of Coroner is aware of the information that has appeared in the news today regarding its inquiry into the cause and manner of death of Ms. Murphy,'' the office said in a statement. "The inquiry into the death is ongoing, and it is the policy and practice of the Department of Coroner to only release detailed information in cases where the final cause of death has been determined and the case investigation has been completed and closed by the deputy medical examiner."

This is the second time in less than a year in which the coroner's office has dealt with a high-profile leak.

This summer, a Los Angeles County sheriff’s investigators looked into whether coroner’s employees illegally leaked or sold private information from Michael Jackson’s death investigation.

After interviewing coroner’s staff members and consulting with the district attorney’s office, investigators from the sheriff’s internal criminal investigations bureau determined that no criminal violations occurred.

County supervisors called for the Jackson inquiry July 25 after The Times reported that the pop star’s death certificate had been viewed more than 300 times, including by half a dozen coroner’s employees not involved in the investigation.

Officials said employees who inappropriately viewed Jackson’s records were warned -- the proper discipline, according to county civil services rules.

Richard Heene - Balloon Boy Parent Sentenced

Wednesday, December 23, 2009
Balloon Boy dad, Richard Heene, cried when the verdict was given. An emotional Richard Heene cried Wednesday morning as he apologized for perpetrating the balloon hoax. You can read the whole story from my previous post.

Heene was sentenced to 90 days in jail plus probation. He said "I want to apologize to all the rescue workers out there and the people who got involved in the community."


Videos

Manny pacquiao Vs Floyd Mayweather Who will win?

Manny Pacquiao has agreed to put up his WBO welterweight title against Floyd Mayweather Jr. Photograph: Steve Marcus/Reuters


With crushing predictability, the fight touted as the biggest in the history of boxing, between Manny Pacquiao and Floyd Mayweather Jr, is said to be in danger of collapsing over Pacquiao's reluctance to be blood-tested for drugs.

As unlikely as this scenario is two weeks before the official confirmation of a fight expected to generate up to $200m (£125m), the row has soured what had been unusually smooth negotiations.

According to Mayweather's negotiators, Pacquiao objects to random blood tests in the month before the contest, slated for 13 March, because of his "superstitions" and a dislike of needles.

This, apparently, has not impressed Mayweather or his father, Floyd Sr, who say they have long wondered how Pacquiao has carried his phenomenal punching power up through seven weight divisions.

Pacquiao and Mayweather, who will contest the Filipino's WBO welterweight title at a venue to be confirmed (probably the MGM Grand, Las Vegas), have agreed all other terms, including a 50-50 split of a $50million purse as well as a division of pay-per-view revenues and, presumably, a weight limit of 147lbs.

Richard Schaefer, chief executive of Golden Boy Promotions, who back Mayweather, said Todd duBoef, president of Top Rank, Pacquiao's promoters, informed him: "[Pacquiao] would only agree to have blood drawn before the kick-off press conference [on 6 January] and after the fight."

Mayweather said: "I have already agreed to the testing and it is a shame that he [Pacquiao] is not willing to do the same. It leaves me with great doubt as to the level of fairness I would be facing in the ring that night."

Pacquiao has no objection to the urine sample tests imposed by the Nevada State Athletic Commission. Golden Boy say urine tests do not detect Human Growth Hormone, while the Olympic-standard blood tests they want do.

Pacquiao's trainer, Freddie Roach, has dismissed the allegations as mischief-making. He was unavailable for comment but said in an interview with ESPN earlier this month: "Mayweather's side wanted it because the expert over there, Mayweather Sr, says Manny is on steroids to get bigger. They're scared of Manny and scared of his power. He'll pass any test in the world." Pacquiao, the most versatile little big man in boxing since Henry Armstrong held world titles at three weights simultaneously 61 years ago, has denied repeated claims that he has used banned substances.

Pacquiao and Mayweather have had remarkably similar growth patterns. Both weighed and fought at 106lbs when 16, Mayweather as a Golden Gloves amateur star, Pacquiao as a skinny street kid in the Philippines.

Pacquiao made his pro debut at the weight in 1995 and continued his untrammelled conquering of the world's best in the lower weight divisions until moving to Los Angeles in 2001 to join Roach at his Wild Card gym, where his strong body filled out through improved nutrition and training methods.

It was not until he started to move among bigger fighters, such as Juan Manuel Márquez, in 2004 for the first time, then the following year super-feather warrior Erik Morales, with whom he had three stirring contests, that people began to comment on Pacquiao's ability to bring his power with him up through the weight classes.

His subsequent deeds against obviously bigger opponents Marco Antonio Barrera, Márquez again, David Diaz, Oscar De La Hoya, Ricky Hatton and, most recently, Miguel Cotto, have cemented his reputation.

This CV is not dissimilar to Mayweather's. He has moved effortlessly through a gilded amateur and professional career from the same weight base, winning six pro world titles at five weights, and is clearly now the bigger fighter of the two. His concerns would seem to be generated as much by negotiating nous as worry over Pacquiao's muscles, however he built them.

Wrecking Pacquiao-Mayweather, for whatever reason, would amount to the most grand commercial folly. A resolution is expected imminently.

AVATAR?

Do you think the new movie avatar is any good?

Ramon Ayala Arrestado

El cantante Ramón Ayala, líder de la agrupación Los Bravos del Norte así como siete músicos más que fueron detenidos la madrugada del pasado 11 de diciembre en una residencia del estado de Morelos, recibieron la noche del jueves orden de arraigo por 40 días. La orden fue solicitada a un juez por parte de la Procuraduría General de la República (PGR), por lo que el "Rey del Acordeón" ya fue trasladado a una casa de arraigos en la Ciudad de México.Luego de que el Procurador General de la República, Arturo Chávez Chávez, confirmara que la dependencia había solicitado orden de arraigo por 40 días a los 8 músicos que permanecían detenidos, para investigarlos por presuntos nexos con el crimen organizado y operaciones con recursos de dudosa procedencia como lavado de dinero, un juez federal otorgó orden de arraigo a los norteños, informaron diversos medios mexicanos.

Ayala, que lleva 35 años de carrera musical y es conocido como el "Rey del Acordeón", fue trasladado la madrugada del viernes a una casa de arraigos ubicada en la colonia Doctores de la Ciudad de México mediante un fuerte dispositivo de seguridad desplegado por la Policía Federal y marinos de la Armada de México, informó el diario Excelsior.

Video


El drama que vivió Ramón Ayala



El cantante fue trasladado de las instalaciones de la Subprocuraduría Especializada en Delincuencia Organizada (SIEDO) a la casa de arraigos en una tanqueta blindada mientras era escoltado por cuatro camionetas llenas de federales fuertemente armados, detalló el diario en su versión electrónica.

De acuerdo con el diario La Crónica de Hoy, la orden de arraigo se determinó luego de que "los músicos comparecieron para testificar; derivado de lo que manifestaron hubo una serie de señalamientos y contradicciones que obligaron a migrar su condición a presentados", indicó el procurador.

Previo a ser trasladado para cumplir con su arraigo de 40 días, la esposa y familiares de Ramón Ayala así como su abogado visitaron al cantante en las instalaciones de la SIEDO

Amanda Knox

An Italian jury has found American student Amanda Knox and her Italian boyfriend Raffaele Sollecito guilty in the stabbing death of British exchange student Meredith Kercher.

Knox was sentenced to 26 years in prison and Sollecito was sentenced to 25 years.

Both were convicted on all charges except theft and together must pay 5 million euros ($7.4 million) to the victim's family. In addition, Knox must pay 40,000 euros ($60,000) to a man whom she falsely accused of the killing.

Knox, wearing a lime jacket, her hair in a single braid, began to sob -- her sniffles and sobs punctuating the otherwise silent courtroom -- as the judge read the verdict quietly, without expression.

Few of the eight jurors looked at her. Six of the jurors were wearing red, white and green sashes -- the colors of Italy's flag.

Sollecito's stepmother cried out her stepson's name twice as he and Knox were led from the court. Curt Knox, Amanda Knox's father, walked the four blocks from the courtroom to his hotel staring stonily ahead, holding his two tearful daughters by the hand.

He said nothing as they strode through the streets of the medieval town except "Move," when journalists got in his way.

"We are extremely disappointed in the verdict rendered today against our daughter," Knox's family said in a statement.

"While we always knew this was a possibility, we find it difficult to accept this verdict when we know that she is innocent, and that the prosecution has failed to explain why there is no evidence of Amanda in the room where Meredith was so horribly and tragically murdered.

"It appears clear to us that the attacks on Amanda's character in much of the media and by the prosecution had a significant impact on the judges and jurors and apparently overshadowed the lack of evidence in the prosecution's case against her."

Knox and Sollecito will appeal the verdicts, attorneys said.

After the verdict, Knox's lawyer, Carlo Della Vedova said his client was upset, but strong.

He would not speculate on the reason for the verdict.

"We have to see the motivation," he said, referring to legal paperwork the judge must file within 90 days to explain the jury's reasoning.

Her family was disappointed, but not surprised, by the verdict, Knox's aunt Janet Huff told CNN.com

"It was terrible, it was gut-wrenching just to hear them say it," said Huff, speaking from her Seattle, Washington, home.

"And to see the people outside the courtroom applauding -- that just made me sick that people can be that callous and cold."

Knox and Sollecito were charged with murder and sexual violence in the November 2007 stabbing death of Meredith Kercher. Knox and Kercher, both studying abroad, were roommates. A third suspect was found guilty in a separate trial.

Prosecutors argued Seattle, Washington, native Amanda Knox was a resentful American so angry with her British roommate that she exacted revenge during a twisted sex misadventure at their home two years ago.

They said Knox directed Sollecito and another man infatuated with her, Rudy Guede, to hold Kercher down as Knox played with a knife before slashing Kercher's throat.


British student Meredith Kercher was found dead in the home she shared with Amanda Knox.

Defense lawyers argued that Guede, who was convicted in a separate fast-track trial and is currently appealing his conviction, was the sole killer. On Thursday, Knox took the stand for a third time in the Perugia courtroom, telling jurors that she is not a "killer" who stabbed her former roommate.

"They say that I am calm. I am not calm," Knox said in Italian. "I fear to lose myself, to have the mask of the killer forced upon me. I fear to be defined as someone I am not."

Prosecutors touted an airtight case.

See the evidence that convicted Knox

They argued DNA on Kercher's bra clasp belonged to Sollecito. And the alleged murder weapon, a 6 ½-inch kitchen knife taken from Sollecito's home, had the DNA of Knox on the handle and Kercher on the blade, prosecutors said.

During the trial, the defense sought to cast doubt on the knife evidence, arguing it doesn't match the wounds on Kercher's body.

And they said the bra clasp with Sollecito's DNA on it was left at the crime scene for weeks and is so contaminated that the evidence can't be considered credible.

Knox's family has argued she has been the victim of character assassination.

Members of Kercher's family have declined repeated CNN requests for comment.

Prosecutor Giuliano Mignini accused the defense of "lynching" the Italian police who worked on the case.

Knox and Sollecito have been jailed for more than two years. The trial began in January in Perugia, a university town about 115 miles (185 kilometers) north of Rome.

Set the health-care bill aside

THE newest version of the health-care bill, with some 700 new pages, will have been out for less than a week when the Senate meets Thursday to vote on it.

Whether senators fully understand it we doubt. We understand it in outline only: It is big, it is expensive, and it comes at a time when employers and consumers are unsure of how heavy a load they can bear.

President Obama assures us the bill won't add one dime to the deficit. If we are skeptical, it is from experience. The bill is full of expensive promises.

The bill would put much of America's middle class on federal subsidy, offering subsidized insurance for families up to 400 percent of the poverty level. For a family of four, 400 percent of the poverty level is $88,000 a year.

At the lower end, the bill would add 15 million Americans to Medicaid, the medical welfare system paid partly by federal taxpayers and partly by state taxpayers.

The bill would increase the percentage of non-elderly Americans covered by insurance from 81 to 92 percent a decade from now. That's a gain, but it's not universal coverage, and it comes at the cost of roughly half a trillion dollars over that decade.

We note that the bill "pays" for much of the new benefits by promising to cut the growth rate of Medicare, though the Congressional Budget Office says in its Dec. 19 letter to Majority Leader Harry Reid that it is "unclear whether such a reduction in the growth rate could be achieved."

We are reminded of our own state's Legislature, which "funded" state employee medical benefits last spring by assuming health-care spending would rise 3 percent per year, which is less than half the rate it was rising at the time.

This page has long been a supporter of universal coverage, and of efforts at health-care reform.

That was supporting an idea. This is an actual bill, the product of the Capitol Hill sausage machine.

We don't like the cost of it, and especially not right now. It has been a difficult year, following a scary year. Next year will be a difficult year.

To us — and to the American people, if polls tell the true story — the top issue is the economy. We wish Congress would focus on that and, for the moment, set this expensive health-care package aside.

Palin signs books in Wasilla

Today, Sarah Palin was back in Alaska signing books. About one thousand people filled the Menard sports complex in Wasilla hoping to get their copy of Going Rogue signed.

Tiger Woods

The once-pristine image of golf superstar Tiger Woods took more blows Thursday after disclosures that neighbors found him lying shoeless and snoring on his Isleworth street after he plowed his SUV into a fire hydrant and tree.

These details, included in a Florida Highway Patrol troopers' recorded interview of neighbors who rushed to Woods' aid, emerged as a celebrity gossip publication reported that yet another party girl had trysts with Tiger Woods.

Kalika Moquin, 27, a marketing manager for The Bank nightclub in Las Vegas, "hooked up" with the champion golfer as recently as late October, Life & Style magazine reported.

Tabloid reports blamed the Nov. 27 crash on a quarrel they said Woods, 33, had with his wife Elin Nordegren, 29, after the National Enquirer reported the golfer had an affair with club hostess Rachel Uchitel, 34. With Los Angeles hostess Jaimee Grubbs, 24, the number of reported mistresses now stands at three.

Thursday's news raised more questions than answers. In the recording, Tiger Woods' neighbor Jarius Lavar Adams and sister Kimberly Harris had no information on why he came to be in his post-crash state. They told troopers Woods' family barely spoke with them.

Highway patrol spokeswoman Sgt. Kim Montes said her agency had no comment.

Moquin didn't confirm or deny reports of her encounters with Tiger Woods. A news conference scheduled by Uchitel was cancelled by her high-profile attorney Gloria Allred hours before it was to take place.

And WFTV-Channel 9's Eyewitness News reported Thursday night that the three alleged mistresses could just be the tip of the iceberg. The station reported that two more women — from Central Florida — are talking to lawyers, claiming they too have had affairs with Tiger Woods, one of them up until three weeks ago.

There also are reports by the Web site The Daily Beast that Tiger and Elin Woods are in marriage counseling and are renegotiating their prenuptial agreement. "A lawyer familiar with the hastily conducted negotiations of the past 72 hours said that as of Wednesday evening Elin has been offered a $5 million payment immediately if she agrees to stay — and her prenuptial agreement is being revised to give her up to an additional $55 million," the Web site reported. They are also undergoing marriage counseling, it said.

There also are reports by the Chicago Sun-Times that Tiger and Elin Woods are in marriage counseling and are renegotiating their prenuptial agreement to give her more money.

Tiger Woods' public ordeal began about 2:25 a.m. Nov. 27 when he drove his Cadillac Escalade out of the driveway of his Deacon Circle home. He careened into a row of hedges, drove over a curb and swerved into a fire hydrant and finally into a neighbor's tree.

The golfer was not wearing a seat belt.

By the time authorities arrived, Tiger Woods was on the ground outside the SUV. His wife told them she used a golf club to break open rear windows and free him.

Tiger Woods was rushed to Health Central hospital in Ocoee with injuries troopers described as "incapacitating." He was treated and released the same day.

Tiger Woods turned away highway patrol investigators seeking to interview him three times. He was cited with careless driving Tuesday and paid a $164 fine.

Adams and Harris spoke with two troopers just after 6 p.m. Saturday, more than a day after Adams called 911 for help.

In the 16-minute interview, Harris, who was visiting from Texas, said she was in a bedroom when she heard what she described as a "knocking sound" and saw the tail lights of a black truck through a window. She awakened Adams and asked him to go outside.

Adams saw Tiger Woods, unconscious and snoring, in the street on the passenger side of his 2009 Cadillac Escalade. Elin Woods was wearing a black jogging suit. Woods was wearing a blue shirt and khaki shorts. A golf cart was next to Tiger Woods' vehicle, with two golf clubs in it.

The golfer's wife begged for help.

"She said, 'Can you please help me? Can you please help me?' " Adams said.

Your 10 pound diet plan: whether your goal is to gain 10 pounds of muscle or lose 10 pounds of bodyfat, these four-week meal plans will set the table

Gaining 10 pounds of muscle is substantial, as is losing 10 pounds of bodyfat, and four weeks isn't exactly a lot of time to accomplish either goal. But make no mistake: It is possible, as long as your diligence and discipline at the kitchen table is as consistent as your intensity in the weight room. [paragraph] Just as we mapped out your training regimen for the next four weeks, whether you aspire to bulk up or trim down, we've designed two distinct, scientifically engineered meal plans to ensure that you'll reach your lofty goal in one month's time. Let's start with the mass-gain plan.

GAINING GROUND
It takes ample calories to add 10 pounds of muscle: 20-22 per pound of bodyweight per day, or about 3,600 daily calories for a 180-pound man.

Not just any calories will do; you'll need the proper balance of protein, carbs and even fat. In our "Gain 10 Pounds" sample nutrition plan below, you'll see that on training days we suggest you eat about 2 grams of protein per pound of bodyweight daily (360 grams for the 180-pounder), which is double our typical minimum recommendation. The reason for this is, when you're slogging your way through intense training sessions, you need to have a large amount of protein to help you recover and promote hypertrophy.

Research confirms that simply supplying your muscles with adequate amino acids from protein prompts muscle growth (even in the absence of training). So giving your muscles extra protein in addition to following the "Gain 10 Pounds" training plan (page 104) will surely push your growth to new levels.

While protein is critical, so are carbohydrates. We suggest you take in more than 2 grams of carbs per pound of bodyweight per day (that's more than 360 grams for the 180-pound guy). Carbs not only provide your muscles with the energy to endure the grueling training but also keep them full and large.

Even fat, including saturated fat in moderate amounts, is vital for boosting muscle growth because it enhances testosterone production. Healthy fats from peanuts, walnuts and avocados will promote muscle recovery and growth and joint health. Shoot for 0.5 gram of dietary fat per pound of bodyweight per day (90 grams for the 180-pounder).

You'll notice that on every day of our mass-gain meal plan we recommend you eat two breakfasts. The first comprises fast-absorbing protein and carbs, and should be eaten within minutes of waking up to prevent further breakdown of your muscle for fuel, which occurs while you sleep. A little while later you'll eat a second breakfast that provides slower-digesting protein and carbs for long-lasting muscle fuel, and nutrient supply.

As usual, we suggest eating a meal of slow-digesting protein such as a casein shake before bed. Casein supplies a steady stream of aminos to your muscles for up to seven hours, which will help stave off the nightly onset of catabolism.

On rest days calories are a bit lower, mostly due to a significant decrease in carbs, since you won't be burning as many carbs and calories as you do on training days. Drop to about 19 calories per pound of bodyweight (3,400 per day) and 1 gram of carbs. Protein remains close to 2 grams per pound, and fat can rise slightly to 0.75 gram (135 grams for the 180-pounder), with an emphasis on healthy fats for greater joint and muscle recovery.

To cap it all off, you'll take six supplements that are sure to put you over the top (see "Gain-10 Supps" at right). Indeed, what you end up with is the perfect combination of training, diet and supplement intake. The result: 10 pounds of hard-earned muscle after just one month.

LEAVE YOUR BLUBBER BEHIND

Losing 10 pounds in a month--2.5 pounds per week--isn't easy. Even more difficult is making sure that weight is purely fat, not muscle.

To achieve this lofty goal, we suggest you drop to 13-14 calories per pound of bodyweight per day (about 2,500 for a 180-pound man). You'll need to reduce your carbs to about 0.5 gram per pound, which you can accomplish by limiting your carbohydrate intake to break fast and postworkout. Your other meals will be light on carbs to help peel off the fat. To keep your muscle intact and even gain some with the help of the "Lose 10 Pounds" training program, keep your protein intake at just more than 1.5 grams per pound of bodyweight, or about 270 grams per day for the 180-pounder.

One problem with low-carb diets is that your metabolism may slow after awhile, which will impede fat loss. To counteract this, toss in a high-carb day on Sunday of Week 3 (see menu at bottom) when you increase carbs to just more than 2 grams per pound of bodyweight, boosting calories to about 17 per pound (360 grams of carbs and 3,000 calories per day). With carbs so high, be sure to keep your fat intake low: about 0.25 gram per pound of bodyweight, or roughly 15% of your total daily calories. This high-carb day will amp up your metabolism to enhance fat-burning.

Follow the meal plan below even on your rest day (except during Week 3, of course). On your day off from the gym your preworkout snack will become your midday snack, and you'll lose the postworkout meal altogether. This reduces your calories to about 12 per pound (2,160 per day) and carbs to 0.5 gram per pound per day, or 90 grams.
So there you have it: two meal plans, one for building 10 pounds of lean mass and one for torching 10 pounds of fat to uncover your six-pack and striations throughout your physique. All you have to do now is pick one. What a difference a month can make.

GAIN-10-POUNDS MEAL PLAN | WORKOUT DAY

Breakfast 1
1 Scoop whey protein
2 slices white bread
2 Tbsp. jelly

Breakfast 2
3 whole eggs 3 egg whites
2 cups oatmeal

Late-Morning Snack
2 scoops casein protein
2 slices whole-wheat bread
1 Tbsp. jelly
1 Tbsp. peanut butter

Lunch
6 oz. deli turkey
2 slices whole-wheat bread
1 Tbsp. mustard
2 cups mixed green salad
1/2 avocado
1 Tbsp. olive oil/vinegar dressing

Preworkout
1 scoop whey protein
1 large apple

Postworkout
2 scoops whey protein 1 scoop casein protein 2 scoops Vitargo S2

Dinner
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups mixed green salad
1 Tbsp. olive oil/vinegar dressing

Nighttime Snack
2 scoops casein protein
1 cup oatmeal
1 oz. walnuts (14 halves)

NOTE: Mix all protein shakes according to the label.

NUTRITION FACTS:

3,930 calories,
363 g protein,
402 g carbs,
97 g fat

GAIN-10-POUNDS MEAL PLAN | REST DAY

Breakfast 1
1 scoop whey protein
2 slices white bread
2 Tbsp. jelly

Breakfast 2
3 whole eggs 3 egg whites
1 cup oatmeal
1 oz. walnuts (14 halves)

Late-Morning Snack
2 scoops casein protein
1 cup oatmeal

Lunch
1 can white albacore tuna (in water)
1/2 cup cottage cheese
1/2 cup granola

Snack
2 scoops casein protein
1 Tbsp. peanut butter

Dinner
9 oz. salmon
2 cups chopped broccoli
1/2 avocado
2 cups mixed green salad
1 Tbsp. olive oil/vinegar dressing

Nighttime Snack
2 scoops casein protein
1 oz. mixed nuts

NOTE: Mix all protein shakes according to the label.

NUTRITION FACTS:

3,433 calories,
340 g protein,
208 g carbs,
136 g fat

LOSE-10-POUNDS MEAL PLAN | TYPICAL DAY

Breakfast
2 whole eggs 4 egg whites
1 whole-wheat English muffin
1 Tbsp. peanut butter

Late-Morning Snack
2 scoops whey protein

Lunch
1 can white albacore tuna (in water)
1/2 cup cottage cheese
2 cups mixed green salad
1 Tbsp. olive oil/vinegar dressing

Midday Snack
1 cup low-fat cottage cheese
1/4 avocado

Preworkout Snack
1 scoop whey protein

Postworkout Snack
1 scoop whey protein 1 scoop casein protein
2 slices white bread
1 Tbsp. jelly

Dinner
9 oz. salmon
1 cup sliced zucchini

Nighttime Snack
1 scoop casein

NOTE: Mix all protein shakes according to the label.

NUTRITION FACTS:

2,456 calories,
311 g protein,
114 g carbs,
80 g fat

LOSE-10-POUNDS MEAL PLAN | HIGH-CARB DAY (SUNDAY OF WEEK 3)

Breakfast
2 whole eggs 4 egg whites
2 cups oatmeal
1 cup blue-berries

Late-Morning Snack
2 scoops whey protein
2 slices whole-wheat bread
1 Tbsp. jelly
1 Tbsp. peanut butter
1 medium banana

Lunch
6 oz. deli turkey
2 slices whole-wheat bread
1 large apple

Midday Snack
2 scoops whey protein
2 large sweet potatoes

Dinner
8 oz. chicken breast
1 cup brown rice
1 cup black beans
1 cup chopped broccoli
2 cups mixed green salad
1 Tbsp. olive oil/ vinegar dressing

Nighttime Snack
1 scoop casein protein
1 cup oatmeal

NOTE: Mix all protein shakes according to the label.

NUTRITION FACTS:

3,119 calories,
279 g protein,
388 g carbs,
50 g fat


GOOD TRAINING AND NUTRITION PLANS ARE CRITICAL TO ADDING MASS. YET SUPPLEMENTS, IF CHOSEN WISELY, CAN MAKE A DIFFERENCE IN PUSHING YOU TO THE 10-POUND MARK

* WHEY Research shows that taking this fast-digesting protein before and after workouts boosts muscle growth further than most other proteins. Another time to take whey is first thing in the morning so you can avoid entering a catabolic (muscle-wasting) state following hours of fasting. Go with 20 grams of whey protein per shake.

* BCAAs Branched-chain amino acids are comprised of the aminos leucine, isoleucine and valine and are critical for kick-starting muscle growth. Anytime you down a whey or casein shake, we suggest you include 5-10 grams of BCAAs.

* CASEIN While whey is critical for boosting muscle growth around workout time, research shows it can drive even more growth when casein is added to the postworkout mix. Then there's before bed, when you need slow--digesting casein to prevent muscle breakdown during the night. Postworkout, include 10-20 grams of casein (in addition to whey) in your protein shake. Your bedtime casein shake should be 40-50 grams.

* CREATINE This thoroughbred supplement has been proven effective via hundreds of research studies at boosting muscle growth better than almost any other supplement ever manufactured. Take 3-5 grams of creatine with your pre-and postworkout shakes.

* VITARGO S2 Research shows this patented carbohydrate supplement moves through the stomach more than twice as fast as typical sugars, resulting in a spike in the anabolic hormone insulin, which will help deliver those carbs to your muscle fibers. Add 70 grams of Vitargo S2 to your postworkout shake.

* BETA--ALANINE Creatine is one of the most effective supplements on the market, but it can be made even better when coupled with beta-alanine. Studies have shown that this amino acid boosts hypertrophy when taken with creatine. Take 1-2 grams of beta-alanine with your pre-and postworkout shakes.

WITH OUR "LOSE 10 POUNDS" TRAINING AND DIET PLANS, YOU'LL HAVE NO PROBLEM SHEDDING THE WEIGHT YOU WANT. BUT WHY NOT DROP A FEW EXTRA POUNDS BY ENLISTING THE HELP OF THESE FAT-BURNING SUPPLEMENTS?

* FISH OIL Fish oil provides the essential omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid, which not only provide health benefits but also help boost metabolic rate to enhance fat-burning. Take 1-2 grams of fish oil with 2-3 meals per day.

* GREEN TEA Green tea contains an active polyphenol compound known as epigallocatechin gallate (EGCG). EGCG aids fat loss by inhibiting the enzyme that breaks down norepinephrine, a neurotransmitter involved in regulating metabolic rate and fat-burning. Take about 500 mg of green tea extract standardized for EGCG three times per day between meals.

* CAFFEINE Caffeine boosts fat-burning due to its ability to bind to receptors on fat cells. This prevents certain compounds that inhibit fat removal from binding to those same receptors. Caffeine also burns extra fat during exercise. Take 200-400 mg of a caffeine supplement in the morning, as well as an hour preworkout.


* CARNITINE Carnitine is an essential supplement for those seeking to get leaner via low-carb diets. Eating fewer carbs forces your body to burn more fat for fuel, yet fat needs carnitine to carry it into the mitochondria of the cells where fat-burning occurs. Without adequate carnitine, fat-burning is slowed. Take 1.5-3 grams of carnitine, such as L-carnitine, acetyl-L-carnitine, L-carnitine L-tartrate and propionyl-L-carnitine, with breakfast, pre-and postworkout, and with your last meal of the day.

Your daily meal plan is the ideal mix of protein, carbs and fat, tailored to your specific goals.

LOS ZETAS

Se afirma que son ex militares de elite reclutados a finales de los años 90 por el Cártel del Golfo.

Inicialmente su centro de operaciones estuvo en Matamaros, pero luego se movieron a Nuevo Laredo, en Tamaulipas.

Pero también tienen influencia en Nuevo León, Chihuahua, Coahuila y Michoacán.

Por lo general, visten de negro y portan armas de grueso calibre.

Según, la Procuraduría General de la República (PGR), Los Zetas eran los responsables de las labores de inteligencia, protección e intimidación en contra de organizaciones rivales de Osiel Cárdenas, presunto líder del Cártel del Golfo.

Se les atribuyen decenas de ejecuciones y enfrentamientos con elementos del ejército y policías municipales.

Se investiga también su presunta participación desde el 2001 en la liberación de reos en cárceles de Tamaulipas, Michoacán, Guerrero, y el Estado de México (Edomex).

A Los Zetas se les relaciona con el secuestro y asesinato de cuatro elementos de la Agencia Federal de Investigación (AFI) ocurrido en diciembre del 2003, Tamaulipas.

Desde el 14 de marzo del 2003, fecha en que fue detenido Osiel Cárdenas Guillen, Los Zetas han protagonizado varios enfrentamientos con organizaciones rivales que intentan apoderarse de la plaza y las rutas del Cártel del Golfo.

Uno de los más violentos ocurrió el pasado 2 de abril.

Nueve personas, aparentemente miembros del Cártel de Juárez, fueron ejecutadas por Los Zetas.

“Las informaciones preliminares que tenemos, de la investigación que se viene desarrollando, se le atribuye a lo que es el Cártel del Golfo, los famosos Zetas”, indicó el 24 de junio de 2003, Juan Manuel Muñoz Morales, coordinador de Ministerios Públicos de la PGR.

En septiembre pasado se le dictó auto de formal prisión a Salvador López Lara, integrante de este grupo armado.

“Este era uno de los mas buscados ya, ya esta detenido”, señaló Rafael Macedo de la Concha, procurador General de la República.

Dos semanas después Los Zetas protagonizaron otro enfrentamiento armado, pero esta vez en Nuevo León.

Asesinaron a dos policías y secuestraron a varias personas, las que posteriormente dejaron en libertad.

En los últimos meses el ejército y la PGR han detenido a varios integrantes de Los Zetas.

Desde junio pasado la PGR ofrece una recompensa para quienes proporcionen información que conduzca a su captura.

Iron Building

http://www.myspace.com/rkmykenytheroyalties
How to build as much muscle as possible in a month?

It's a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can't continue at the same torrid rate indefinitely, we've seen firsthand individuals who've followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there's one thing such a bold goal needs, it's an ambitious training and nutrition strategy. You'll find both on these pages, the former starting here and the latter on page 90.

In regard to nutrition, don't even think about taking that aspect lightly. You can work out all you want, but if you don't ingest adequate calories and macro-nutrients, you won't build muscle. What and when you eat is paramount to your results, and you'll find all you need to know in our meal plan.

First up, however, is training. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. It's time to get started on your next 10 pounds.

WEEKS 1-2: HEAVY HITTER

The first two weeks of the program are all about lifting heavy with mass-building compound exercises. For everything but abs and calves, reps fall in the 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal. There are very few isolation exercises during this phase for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size.

The volume here isn't excessive. You'll do 11 sets total for large muscle groups (the one exception being shoulders, for which you'll do 15) and train each bodypart once a week. Reason being, to pack on tons of mass you need ample recovery time. Doing endless sets in each workout can easily put you in a catabolic (muscle-wasting) state in which lean tissue is broken down, not built up. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery.

The four-day split pairs a large body-part (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri's, bi's, traps, calves, abs) in each workout. This helps ensure that you're fresh when doing your heaviest compound exercises.

WEEKS 3-4: INTENSITY BOOST

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you'll perform before compound movements for your chest, back, shoulders and legs.

Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn't end up being the weak link and cause the termination of the set during the bench press).

This phase continues to employ a four-day split, but bodyparts are paired differently--namely, chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). This is little more than a means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth. Each workout includes drop sets to increase intensity, but for only one set per bodypart, so as to avoid overtraining and muscle catabolism.

As a parting thought, we can't emphasize enough the importance of consistency and staying focused. Your workouts shouldn't be two-hour affairs--each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can't promise it'll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.

WEEKS 1-2 | DAY 1

>> LYING TRICEPS EXTENSION Build triceps mass with the lying extension and close-grip bench press, two exercises that allow you to go heavy to overload your muscles.

>> FLAT-BENCH DUMBBELL PRESS During the first two weeks, your chest workout includes only compound exercises (incline barbell and flat-bench dumbbell presses and weighted dips) to maximize size.

WEEKS 1-2 | DAY 2

>> LEG PRESS Leg day is arguably the most crucial workout for packing on size, as you train the largest muscles in the body with compound exercises and heavy weight.

WEEKS 1-2 | DAY 3

>> DUMBBELL SHRUG Although not one of your bigger muscle groups, the upper traps are still isolated via shrugs to help fill out your shirts that much more.

>> OVERHEAD DUMBBELL PRESS Overhead presses are your primary mass-builder for delts. To ensure safety, don't lock out your elbows at the top of the rep.

>> BARBELL UPRIGHT ROW Upright rows, along with Arnold presses, put extra emphasis on the front and middle delts. Keep the bar close to your body throughout.

WEEKS 1-2 | DAY 4

>> T-BAR ROW Add thickness to your back with heavy deadlifts, bent-over rows and T-bar rows.

>> BARBELL CURL The dumbbell curl is a great exercise, but building bigger arms requires a barbell, too.

THE 10-POUND Training Program

WEEKS 1-2

DAY 1 CHEST   TRICEPS

Exercise                   Sets   Reps

Chest
Incline Barbell Press      3 (1)  6-8
Flat-Bench Dumbbell Press  4      6-8
Weighted Dip               4      6-8

Triceps
Close-Grip Bench Press     4 (1)  6-8
Lying Triceps Extension    3      6-8

DAY 2 LEGS   CALVES   ABS

Exercise             Sets   Reps

Quads/Hamstrings/Glutes
Smith Machine Squat  3 (1)   6-8
Leg Press            4       6-8
Hack Squat           4       6-8

Hamstrings
Romanian Deadlift    4 (1)   6-8

Calves
Standing Calf Raise  3 (1)  20

Abs
Hanging Leg Raise    2      20
Cable Crunch         2      20

DAY 3 SHOULDERS   TRAPS

Exercise                 Sets   Reps

Shoulders
Overhead Dumbbell Press  3 (1)  6-8
Arnold Press             4      6-8
Barbell Upright Row      4      6-8
Bent-Over Lateral Raise  4      6-8

Traps
Dumbbell Shrug           3      6-8

DAY 4 BACK   BICEPS   ABS

Exercise               Sets   Reps

Back
Deadlift               3 (1)   6-8
Barbell Bent-Over Row  4       6-8
T-Bar Row              4       6-8

Biceps
Barbell Curl           4 (1)   6-8
Incline Dumbbell Curl  4       6-8
Preacher Curl          3       6-8

Abs
Crunch                 2      20
Reverse Crunch         2      20

(1) Doesn't include 1-2 warm-up sets.

WEEKS 3-4 | DAY 1

>> RACK PULL For serious back width and thickness, the rack pull is the exercise of choice. The motion is basically the upper half of a deadlift.

WEEKS 3-4 | DAY 2

>> BARBELL SQUAT No mass-building program would be complete without the king of all exercises, the barbell squat. Squats and deadlifts are the exercises that will help you pack on the most pounds.

THE 10-POUND Training Program

WEEKS 3-4

DAY 1 CHEST   BACK

Exercise                Sets   Reps

Chest
Dumbbell Flye           3 (1)  10-12
Bench Press             3 (1)  10-12
Incline Dumbbell Press  3      10-12
Cable Crossover         3      10-12 (2)

Back
Rack Pull               3 (1)  10-12
Lat Pulldown            3 (1)  10-12
One-Arm Dumbbell Row    3      10-12
Wide-Grip Seated Row    3      10-12 (2)

DAY 2 LEGS   CALVES   ABS

Exercise            Sets   Reps

Quads/Hamstrings/Glutes
Leg Extension       3 (1)  10-12 (2)
Barbell Squat       3 (1)  10-12
Leg Press           3      10-12
Hack Squat          3      10-12

Hamstrings
Romanian Deadlift   3 (1)  10-12
Lying Leg Curl      3      10-12 (2)

Calves
Seated Calf Raise   3 (1)  10-12
Donkey Calf Raise   3      10-12 (2)

Abs
Reverse Crunch      2      12
Hanging Knee Raise  2      12
Double Crunch       2      to failure

DAY 3 SHOULDERS   TRAPS

Exercise                        Sets   Reps

Shoulders
Cable Lateral Raise             3 (1)  10-12 (2)
Arnold Press                    3 (1)  10-12
Smith Machine Overhead Press    3      10-12
Leaning Dumbbell Lateral Raise  3      10-12
Reverse Pec-Deck Flye           3      10-12 (2)

Traps
Dumbbell Shrug                  3      10-12 (2)
Incline Dumbbell Shrug          3      10-12

DAY 4 TRICEPS   BICEPS   ABS

Exercise                 Sets   Reps

Triceps
Lying Barbell Extension  3 (1)  10-12
Weighted Bench Dip       3      10-12
Reverse-Grip Pressdown   3      10-12 (2)

Biceps
Close-Grip EZ-Bar Curl   3 (1)  10-12
Cable Preacher Curl      3      10-12 (2)
Hammer Curl              3      10-12

Abs
Hanging Leg Raise        2      20
Double Crunch            2      20

(1) Doesn't include 1-2 warm-up sets.
(2) On your last set, do a drop set by reducing the weight 20%-30% and
repping out to failure.