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manchester United are the 2005/06 Carling cup winners following a 4-0 demolition of Wigan Athletic at the Millennium Stadium. united, as short as 8/13 on the day, took the lead after 32 minutes through wayne Rooney but it was a three goals in six minutes salvo in the second half that devastated outsiders Wigan. louis Saha netted after 54 minutes, Cristiano Ronaldo on 58 and Rooney again on the hour to win the cup in emphatic fashion.

With united not playing in the premiership this weekend, chelsea extended their lead at the top to 15 points with an expected victory over Portsmouth. The Blues were overwhelming favourites at 1/6 and did not disappoint short-odds backers with second half goals from Frank Lampard and Arjen Robben to win the match 2-0.

liverpool drew level on points with manchester United but remain third after a 1-0 win against manchester City on sunday. Harry Kewells goal five minutes before the break was enough to secure all three points for the 8/15 Reds.

Arsenals dire away form in the premiership continued as they lost 1-0 at Blackburn Rovers. The 5/4 Gunners will have attracted a lot of punting interest, however, it was 21/10 Rovers that took the points after Morten Gamst Pedersens decisive goal. The result saw Blackburn leapfrog arsenal into fifth place while condemning them to their eighth away defeat of the season.

Birmingham City are within touching distance of safety after a vital win against Sunderland. Even though prior to the match the Blues had won just three games all season at St. Andrews, plenty will have ploughed into the 7/10 odds and Emile Heskey headed in the winner after 39 minutes.

In another crunch relegation battle, Middlesbrough edged themselves closer to safety but piled on more pressure on West Bromwich Albion after winning 2-0 at the Hawthorns. Jimmy Floyd Hasselbainks goals on 17 and 44 was enough to seal victory at tasty 9/5 odds.

Caretaker manager Glenn Roeder made it three wins in four matches for 11/10 newcastle with a 2-0 victory against Everton. Two goals from Nolberto Solano after 64 and 76 minutes saw Everton lose their first match since December 28.

Are you looking at gaining some serious mass? Well this article is going to take you through how to do this and show you how to gain quality mass rather than just fat!

Its really important how many calories you are taking in when trying to bulk up so you must set an eating plan and stick to it as you can easily lose track of your food. What you need to determine is how much carbohydrates, protein and fats should you be getting from your diet. A very popular ratio is a 50/30/20 ratio where you are in taking 50% carbohydrates, 30% protein and 20% fats in your diet. As far as the calories go you need to be taking in more calories then you are burning off. If you are not then obviously you are going to be losing weight no matter what!

A good starting method with your diet is to track your calories for a couple of weeks which involves writing down everything that you have eaten within that time period. You then need to determine the calories of each meal and find out the average number of calories you are consuming per day. Once you find out the average calories you have been consuming you are going to add 300-500 calories to your current diet for the first two weeks. For the next at least 8 weeks you are going to add 300 calories to your daily intake each week.

As far as how often you should be eating it really depends on how fast your metabolism is. If you have a really fast metabolism then you should eat every 2 to 3 hours so that all your fuel isnt being burnt so quickly.

Carbohydrates -

Carbohydrates are essential for energy in your diet and you need a lot of carbohydrates as stated earlier, up to 50% of your diet must consist of carbs. For the weight gaining diet there are two types of carbohydrates you will be consuming, simple and complex carbs. You should only eat simple carbs which consist of sugars/dextrose after your workout only as they will provide a large insulin spike in your body and this can cause you to store more fat. Complex carbohydrates on the other hand are great for bulking because the energy is released slowly into your body and do not create a spike. Therefore you will focus your diet on more complex carbohydrates.

Simple carbohydrates include:

Dextrose
Fruits
Sugar
Sports drinks
Candy

Complex carbohydrates include:

Brown rice
100% whole wheat bread
Oats
Pasta
Spaghetti
Beans
Vegetables in particular the greens

Protein -

Protein is very important because it builds lean muscle tissue and thats how you get big. As we stated earlier your weight gaining diet should roughly consist of about 30% of protein and you should be getting about 1-2 grams of protein per pound of your body weight. You will find that your recovery after each workout with a good intake of protein is going to be a lot faster. Besides the food sources for protein sometimes time can be short and you may not be able to cook the food you need for you weight gaining diet as often. Therefore whey protein supplementation is very popular as you can drink a protein shake that gives you about 40 grams of protein and only takes a few minutes to prepare. These shakes are not to be the sole source of your diet as obviously they dont contain all the other nutrients found in other food sources. Its just that its very important when you are sticking to a strict weight gaining diet that you are getting your necessary protein and dont fall behind. Important foods that contain protein include:

Tuna
Salmon
Chicken breast
Beef
Pork
Chops
Turkey
Egg whites

Fats -

The final 20% of your weight gaining diet should consist of fats. Most people today who are training seriously overlook the necessity of fats in their diet. In recent times fats have got a bad reputation and people are trying to avoid it no matter what. Supposedly everyone feels that fat equals fat around your belly. There are two types of fat and thats the most important factor. You have saturated and unsaturated fats. Saturated fats are the fats that should be avoided at all cost as they are the bad fats and have no benefit what so ever. The unsaturated fats such as poly and monounsaturated fats are helpful and help the body and have been proven to raise natural testosterone. Salmon and fish are excellent sources of protein and the fat that we want. Theres virtually no saturated fat in fish and that is good to keep your bulk diet clean. Be sure to consume a lot of nuts and cook with olive oil. Good fats include:

Olive oil
Sunflower oil
Safflower oil
Flaxseed oil
Walnuts
Avocados

Michael Ward is the business owner of Australias leading fitness equipment store called Unbeatablefitness.com.au. If you visit http://www.unbeatablefitness.com.au you will find one of Australias largest fitness product range and all at the best prices money can buy. http://www.unbeatablefitness.com.au aims to provide fitness equipment for everybody no matter on their budget at hand. Not only do we provide equipment but also fitness advice as the team at http://www.unbeatablefitness.com.au all have long term experience in the fitness sector ranging from weightlifting, cardiovcascular training to the martial arts! Check out our prices and you wont be disappointed. For more information contact us at admin@unbeatablefitness.com.au

If you really want to be a successful golfer, you must follow these 8 principles which are The 8 Keys to Golf Fitness Success.

1.Increase your dynamic flexibility. While performing typical stretching exercises can improve static flexibility, the extreme range of motion performed during a full golf swing requires dynamic flexibility beyond the static range. That means you need a properly designed and individualized exercise program to increase dynamic flexibility where YOU need it.

2.Increase total body strength. The body will only function at a level as strong as its weakest link. If one area of your body is weak, then your performance on the golf course will be limited. For instance, weakness in the left hip will cause a right-handed golfer to slow down his swing earlier than desired which will reduce power. That means shorter drives.

3.Increase your core strength. Your core is the area of the body from the chest to the knees. This is the area where you generate all your stability, strength, and power used in the golf swing. A few stomach crunches just wont cut it. Doing exercises on a one of those big Swiss balls wont do it either. You must train the core while standing on your feet. You dont play golf lying down do you?

4.Increase your power. Power is your ability to demonstrate your strength faster. That means swinging the club faster. A faster club head speed means longer drives. All the technique work in the world wont help if you dont teach your muscles to swing faster. Speed-strength and explosive exercises are a must in this case.

5.Hit fewer balls at the driving range. Most golfers just plain enjoy hitting golf balls so they buy bucket after bucket of balls hitting as many as 200 balls during one practice period. Hitting so many balls without proper rest between each swing accelerates fatigue and increases the likelihood of an inconsistent swing or a swing fault. You need to rest at least one full minute between full swings. Remember practice does not make perfectpractice makes permanent. If you swing poorly in practice, youll swing poorly when you play.

6.Avoid excessive aerobic exercise. Heres where a lot of trainers just dont understand the science behind the physical preparation for playing the best golf. Performing aerobic exercise to increase endurance could be robbing you of your driving power because its the wrong kind of endurance for golfers. Aerobic fitness is not a limiting factor in your golf performance.

7.Individualize your program. You wont make progress on someone elses exercise program. Tailor your golf-conditioning program to your needs and your performance on the course will improve.

8.Hire a qualified professional to create your personalized golf-conditioning program. An experienced fitness professional can identify your specific needs and design an effective golf-conditioning program which will save you the time and the frustration which goes with random, poorly designed, cookie-cutter exercise programs.

What should you expect from your golf-conditioning program?

1.You become more teachable. Oftentimes, a golf instructor must give you advice or a swing fault correction to compensate for a physical limitation such as a lack of flexibility or poor core strength. This is also a great way to get injured. By eliminating that limitation with a proper golf-conditioning program, you can now follow your instructors advice directly without compensation and without the risk of getting hurt.

2.Your consistency will improve. Have you ever hit that perfect shot and then followed it with what may have been the worst shot you ever hit? Who hasnt? A proper golf-conditioning program will improve consistency by optimizing your flexibility, strength, and power to reproduce your ideal swing consistently.

3.Your drives will be longer. Increasing your strength and power increases your club head speed and stability. In other words, if you hit the ball harder, it goes a lot farther.

4.Your golf endurance will improve. Have you ever just run out of gas at the end of your round? A properly designed golf-conditioning program will allow you to play your 18th hole as strong as your first.

5.Your scores will improve.

Georgette Pann, BS health/Physical Ed., Physical Therapist assistant, ACE Certified Personal Trainer, IFA Certified Sports Nutrition. She is owner of Nutrifitness for online personal training ,nutritional counseling, diet and fitness information and more.She has been profiled in the E-Book "Fit Over 40". To find out more go to: http://allyourstrength.com/fof/gpfof.html To visit her website go to http://thenutrifitness.com