Problem: Article: In order to build more muscle, you need to consume enough calories every day. Extremely active men, such as body builders and other athletes, need between 2,500 and 3,000 calories per day, depending on age and activity level. Highly active women can need between 2,200 and 2,400 calories daily. If you would like to determine the exact calories you need to eat daily based on your weight, height, and activity level, visit http://www.calculator.net/calorie-calculator.html. When you want to build muscle without fat, aim for getting 30-40% of your daily calories from protein, another 30-40% from quality carbohydrates, and 20-30% from healthy fats. Calculate the actual number of calories for each food group by multiplying total calories to be consumed in a day by 30-40% for both protein and carbs or 20-30% for fats, then divide by 100. As an example, a 175 pound male who is consuming 3,000 calories per day, he would eat 900-1,200 calories of protein 900-1,200 calories of carbs, and 600-800 calories of healthy fats throughout the day. The calculation to determine protein or carb intake for the above example is as follows: 3,000 x 30% / 100 = 900 calories or 3,000 x 40% / 100 = 1,200 calories. As another example, an active 130 pound woman might need to consume 2,000 calories per day. That breaks down to 600-800 calories from protein, 600-800 calories from carbs, and 400-600 calories from fats. Protein helps build and repair muscle tissue. To build bigger muscles, you need to eat more protein. It is especially important to feed your body protein immediately after strength training. When working to build muscle, aim for eating approximately one gram of protein per pound of body weight every day. Healthy protein sources include lean meats, fish, milk, eggs, soy, and beans. Quality carbohydrates, or carbs, that are high in fiber and nutrients are an important part of a balanced diet. They are especially important for building muscle because carbs are the body's main source of energy. Carbs will give you sustained energy throughout your workout. Quality carbs are those that are unrefined and unprocessed, and contain many nutrients. Examples of quality carbohydrate sources include sweet potatoes, oats, chickpeas, brown rice, blueberries, and bananas. Avoid low quality carbs that are heavily processed, made with bleached white flour, or contain refined sugars, including high-fructose corn syrup. Examples of low quality carbs include boxed cereals, bagels, donuts, most cookies and crackers, and many packaged breads. Failing to consume enough carbs can result in catabolism, in which your body turns to muscle tissue for energy. Your body will burn muscle instead of fat. Fats are an excellent way to get bigger when building muscle. You just need to consume healthy fats versus bad ones. Examples of healthy fats include avocados, nuts, extra virgin olive oil, natural nut butters, and fish, such as salmon and tuna. Examples of unhealthy fats to exclude from your diet include trans fats in margarine, deep fried foods, and processed foods like cakes, donuts, and crackers. You should also limit saturated fats found in meat and dairy to less than 10% of your total calories. Fats provide approximately 9 calories per gram versus protein and carbohydrates that provide only 4 calories per gram. Stick to healthy fat sources and limit them to 20-30% of your overall calorie intake each day. Drinking water daily is essential to building muscle. One of its functions is to deliver nutrients to your muscle tissue, as well as other parts of the body. When you are working to build muscle, you'll need more water than the average person. You need to replace the fluids your body loses while perspiring when working out. When building muscle, men should drink at least 16 cups (4 liters) of water daily. Women building muscle can drink between 12 cups (2.8 liters) and 16 cups (4 liters) daily. While supplements are not mandatory when building muscle without fat, many people find that supplements help them increase their muscle mass faster. The most important supplements for building muscle without fat include multivitamin supplements with an amino acid blend, protein powders (avoid mass gainers and low carb powders), and creatine. Additional supplements that can be beneficial when building muscle include L-Carnitine and L-Arginine. These both contain amino acids, which are the building blocks of protein.
Summary: Determine your optimal daily calorie intake for building muscle. Get your calorie ratios right. Eat more protein every day. Include the right carbohydrates in your diet. Add healthy fats to your diet. Drink plenty of water throughout the day. Use quality supplements, if desired.

Problem: Article: A cutscene should play. After that, your roles will be different. As Chris, get to the center of the map and get Wesker to start trying to hit you. As Sheva, while Wesker tries to hit Chris, pull out a rocket launcher and shoot his orange spot on the back. Fight over.
Summary:
At the start, turn around and run towards the bridge.