Shop the official online store of the Seattle Seahawks for Seattle Seahawks t-shirts in the latest styles available online and in stores. t-shirt and tank tops at the official fan shop featuring a vast selection of items. Also pick from a vast selection of Seattle Seahawks jerseys, hats and sweatshirts from the official fan store. Shop All: Seattle Seahawks Now: $43.99 (extra 30% off) Now: $38.99 (extra 30% off)One ESPN personality seems to think that the Bills failed miserably in the offseason. It wasn't as bad as he would have you think...although it wasn't great, either. After the final practice of today's mandatory minicamp, ESPN’s Trey Wingo had plenty to say about Rex Ryan and the Buffalo Bills. None of it was very positive. It would seem that Wingo is among the many, many observers and fans who are tired of Ryan’s constant bloviating about how good he and his players are and how everything is always sunny at One Bills Drive.

In that regard, Wingo fits right in with a large contingent of Bills fans. He took particular issue with Rex's comments that the Bills "won the offseason," bringing up two divergent points. Setting aside the fact that his logic seems to make the Bills the odds-on favorites to be win Super Bowl LI, there are a few points I took issue with. First of all, I don’t think the Bills had the worst offseason. (By the way, Ryan's headline-worthy comment was actually further explained to be centered around the weight-room dedication and conditioning of his players.) The Bills didn’t lose their starting quarterback to retirement, have his heir apparent swiped in free agency and have their franchise player refuse to play without a long-term deal that they seem unwilling to provide. They also didn’t lose several starters to free agency, cut a former first-round pick at quarterback after a spectacular flameout, and find themselves forced to turn to a former baseball executive in the front office and a presumptive starting quarterback who didn’t play a down last season.

Wingo did list a few things that went wrong for the Bills in the offseason, beginning with the hiring of Rob Ryan as an assistant head coach. Many fans have a problem with that, largely due to a general malaise towards anything related to Rex these days as well as Rob’s failure last season in New Orleans. I’m not a huge fan of the hire, either, but my bigger problem is that it seems like the coaching staff is almost as large as the roster. I’m pretty sure that Smarf is going to be the assistant running backs coach by training camp. The second reason Wingo cites is the losses of Mario Williams and Percy Harvin. I hesitate to even call Williams a loss after last season, and even Wingo notes that he "stopped playing for them a while ago, anyway." As for Harvin, he didn’t stick around long enough to make much of an impact last season, anyway, although the questionable receiver depth makes probably makes a few fans wish he’d been able to stick around a while longer. Finally, Wingo touches on the injuries to Shaq Lawson and Sammy Watkins, specifically noting the controversy around Lawson’s shoulder surgery. 

I already touched on that a while ago, but I’ll restate it here while also applying it to Watkins’ foot: they’ll miss some time, but they’re playing this season. They're also playing next season, and several seasons after that. They're great football players, and short-term injuries don't change that. I can even throw out a few points he didn't bring up. Air Jet Tub CleaningThe team's starting running back was investigated after fighting off-duty police officers in Philadelphia. Lounge Furniture Rental BaltimoreHis backup showed up to minicamp about 20 pounds overweight (Edit: Wingo did mention this at the very end of the video, in passing). Blue And White Bedding Ralph LaurenThe starting quarterback and top cornerback are both entering contract years, and neither seem to be terribly close to signing long-term deals.

I'd say those were better points than most of what the NFL Live team came up with. Wingo had trouble coming up with anything nice to say about the Bills offseason. Honestly, the positives were few, but they were there. The draft class was almost universally graded in the upper quarter of the league, at least with regards to talent. They brought back two highly regarded offensive linemen with long-term deals, and ensured continuity up front that they haven’t had in decades. They didn’t bring in any major free agents, but on the flip side of that coin they weren’t forced to overpay anybody this year, either. Let’s be honest: the Bills didn’t win the offseason. I completely understand the frustration that creeps up in people when Rex either disregards or fails to recognize that not everything is coming up roses for the team right now. At this point, though, I’ve just tuned all that out. I find myself more frustrated when someone counters his hyperbole with their own, which is exactly what Wingo did here.

Eat to Get Big Without Getting Fat Getting big requires a lot of heavy lifting, both in the gym and in the kitchen. The gym lifting is relatively simple, just not easy. Plenty of effective bulking programs have been published on T NATION. I suggest picking one written by a coach you trust and hitting it with intense desire and bulldog determination. Don't try to "tweak" it or outcoach the coach and you'll be successful. The lifting you do in the kitchen is another matter. Adding weight, meaning scale weight, is easy. Simply eat anything that isn't nailed down for a few months and your weight-gaining woes will be a memory, along with your abs. Sadly, for the truly genetically hapless, this kind of uninhibited "see-food" bulking can result in a three to four pound fat gain for every pound of new muscle. That isn't an acceptable tradeoff for any bodybuilder, especially one who doesn't want to own a separate set of fat pants. What I'm about to present is different.

This isn't an old school sloppy bulking program that will quickly obliterate your abs and leave you facing a lengthy dieting phase for just a few pounds of new muscle. This is refined and efficient; a lean gain diet program designed to add muscle without sacrificing the physique in the process. Call it 21st century bulking or whatever the hell you want. I call it the most effective way to gain muscle while staying in shape. The program is divided into two different days – one plan for training days, the other for off days. By "training" I mean heavy weight training in the gym, not any type of cardio or conditioning. A cardio-only day is considered a non-training day in this plan. The training days maximize growth through a higher carbohydrate intake, very little fat, and a good amount of lean protein. To speed nutrients to your muscles, consume a during/post training shake composed of fast absorbing carbs and protein Ideally, the post training meal should be eaten within the next 60 to 90 minutes to take advantage of the increased nutrient uptake window that immediately follows heavy training.

Once liver and muscle glycogen needs are met, higher insulin levels lead to increased body fat storage. This is why the plan substantially reduces or eliminates carb intake at these times and replaces it with protein and healthy fats. This helps mitigate appreciable fat gain, even with a calorie surplus. While cardio is often unnecessary – and sometimes not even desirable – in a growth phase, it can be used with this program depending on goals and body type. There are two distinct times when body fat stores are most easily tapped for energy: first thing in the morning before eating and immediately post training. The Lean Mass Calculator This following sample diet plan is based upon a 220-pound lifter at 10% body fat. To adjust the numbers for your size, simply take your lean body weight (body weight – (body fat % x body weight) and divide it by 200 (the approximate lean bodyweight of the sample lifter). So for a 150-pound lifter with 10% body fat, the formula would be 150 - (0.10 x 150) = 135/200= 0.675.

Take this number and multiply it by the amounts listed in the sample plan to arrive at the correct numbers for your lean body mass. So for the 150-pound lifter, instead of having 90 grams of carbs and 35 grams of protein at meal 1 on his training day, he'd have 90 x 0.675 = 60 grams of carbs and 35 x 0.675 = 24 grams of protein. This is an off-season program, and as such those with a higher metabolism may be able to get away with being a little "looser" in their food selections. That said, the following list of food selections will lead to the best results: Protein: Chicken breast, tilapia, cod, turkey breast, egg whites, protein powders, and trimmed lean red meat. Carbohydrate: Oatmeal, Malt-o-Meal, grits, brown or white rice, baked potatoes, yams (also known as sweet potatoes), and Ezekiel bread. Vegetables: Broccoli, green beans, cauliflower, asparagus, spinach, and lettuce. Healthy fats: All natural peanut butter, almond butter, or extra virgin olive oil are preferred, as are essential fats.

For a 220-Pound Lifter with Macronutrient Amounts. Training days:   7 meals plus workout nutrition Meal 1: 90 grams carbs, 35 grams protein Meal 2: 65 grams carbs, 35 grams protein Meal 3: 65 grams carbs, 35 grams protein During/post workout shake: Approximately 75 grams carbs, 50 grams protein Meal 4: (Post training meal) 90 grams carbs, 35 grams protein Meal 5: 65 grams carbs, 35 grams protein Meal 6: 35 grams protein, unlimited veggies Meal 7: (Bedtime shake) 100 grams casein/whey blend Non-training days:   7 meals Meal 1: 80 grams carbs, 50 grams protein Meal 2: 70 grams carbs, 50 grams protein Meal 3: 70 grams carbs, 50 grams protein Meal 4: 50 grams protein, up to 2 cups veggies, 15 grams healthy fat Meal 5: 50 grams protein, up to 2 cups veggies, 15 grams healthy fat Meal 6: 50 grams protein, 15 grams of healthy fat Meal 7: (Bedtime shake) 100 grams casein/whey blend, 15 grams healthy fat

Simplified Sample Diet Plan All food quantities listed are precooked measurements. Meal 1: 2 cups oatmeal, 8 egg whites scrambled Meal 2: 3/4 cup white rice, 6 ounces chicken breast Meal 3: 2 large baked potatoes, 6 ounces chicken breast During/post workout shake: Peri-workout nutrition (Approximately 75 grams carbs, Meal 4: (Post training meal) 1 cup white rice, 6 ounces tilapia Meal 5: 3/4 cup white rice, 6 ounces tilapia Meal 6: 6 ounces extra lean round steak, 2 cups of broccoli Meal 8: (Bedtime shake) 100 grams casein/whey blend Meal 1: 1 1/2 cups of oatmeal, 10 eggs (8 whites, 2 whole eggs) Meal 2: 1 cup brown rice, 8 ounces chicken breast Meal 3: 1 cup brown rice, 8 ounces chicken breast Meal 4: 8 ounces trimmed sirloin, 2 cups broccoli, 1 tablespoon all natural peanut Meal 5: 8 ounces cod, large salad with 1 tablespoon of extra virgin olive oil for Meal 6: 8 ounces trimmed round steak, 1 tablespoon all natural peanut butter