by the way... SUGAR FREE COOL AID IS THE SHIT!!!!!!!
i have a new best friend... and his name is cool aid.... OOOHHH YEEEAAAHHH!!!!

Excerpts from the diary of a pissed off bodybuilder

Goat herding and playing the game of “who gets to stop at the light first”

Have you ever had that thought of going back in time and doing things differently? You know, when you didn’t have much time to think when an incident happens, but after the fact, you say “I should of done this and that… god I’m so stupid!!!”. Yeah, well, that happened to me yesterday. Unfortunately, here in Saudi, showing affection and love towards your wife in public is a “sin”. People would look at you like your doing it doggy style to your mama in the middle of the street. A while ago I asked my friends that if it’s just me, or is it that everyone stares in a hateful way when I’m holding my wife’s hand in public? My single friends said it was just me (Thankfully, all my friends have been raised very well and have very good manners… seriously… they do… so, they don’t think like typical Saudis… yeah you know what I mean). But one of the guys that was married told me he had the same problem. You see, I do not feel comfortable when I walk with my wife unless I have my arm around her, or at least holding her hand. I have no problem if people stare because the norm of having a woman and her children walk behind her husband like goats behind their herder does not tickle my fancy (or as jawad would say, tickle my pickle). Hey, my wife likes it and that’s all that matters (I like it too =D). but yesterday, we were walking out of the car to the grocery store and I had my arm around maryam. I heard someone honk… I looked back and the car was far away, so I wasn’t in his way… when he came closer he honked again and I looked inside the window of this banged up old car, with a 2 or 3 year old kid standing on the front seat of the car, and this “religious figure” in the car was waving with his hands as if he’s saying “WHERE THE HELL DO YOU THINK YOU ARE??!” and he drove off slowly… at first… I thought he wanted to ask for directions… then when I saw the look on his face… I thought “what the hell is wrong with this guy?”… when he started driving off, it hit me. So, I started waving my hands to have him stop… he drove off. I was bothered by this the whole day… don’t get me wrong… I wasn’t bothered by the fact that he’s a dirty, stupid, closed minded, ignorant, rude, son of a bitch. Or at the fact that he honked at me in front of everyone twice while creeping up behind me in his car. I was bothered by the fact that I was dumb enough to (1) not realize that he honked at me the first time, (2) thinking that he wanted to ask for directions or something when I saw him, and most importantly (3) not chasing him, dragging him out of his car, and beat the living shit out of him in front of his son. Now, let’s get one thing straight… to everyone out there, having a long beard, wearing a shmagh or ghutra without the tire on top, and wearing a thobe that goes down 1 inch below your knees DOES NOT MAKE YOU AN AUTHORITY!!! AND DOES NOT GIVE YOU A RIGHT TO STATE WHATEVER OPINION YOU HAVE IN PUBLIC!!! Don’t get me wrong, I’m not bashing everyone that looks like that. I know a bunch of good friends that are religious, do the beard and thobe thing, but they represent islam in the best way you can think of. I wish we had more people like them, and less people trying to impersonate a religious figure to get respect he doesn’t deserve. What these “imposters” need to know, is that there is a HUGE difference between the words of Allah in his qur’an, the prophet’s sayings, AND YOUR PERSONAL STUPID FUCKING OPINION! You want to enforce Allah’s religion, go ahead… but enforcing your personal opinion gives you a right to get the shit beat out of you. Sadly, some of the prophet’s sayings are forged. For those who are crying “BLASPHEMY”… please tell me that you don’t believe in the hadeeth that states that a woman only goes out on 3, from her mother’s womb to her fathers house, from her fathers house to her husbands house, and from her husbands house to her grave. Or the hadeeth about hejama? Give me a break, please. I don’t like to talk about religion this way, but some people blindly follow things THAT ARE NOT WRITTEN IN THE QUR’AN because some “figure” that has a beard and a short thobe stated his own opinion as religious fact. Just to make sure, I’m not against any religious person. In fact, I respect anyone who dedicates his life to serving god FOR GOD’S SAKE. But I am against every f***er who poses as a religious person and in fact is an immoral ass hole. Just like the guy who honked at me. Where in the quran does it say that I can’t hold my wife’s hand, or put my arm around her in public? … as for those who fucking bug the shit out of you about how you should do this and that because the prophet said so, especially the idiots who keep on bashing people for handing them things with their left hand (as I know, people used the left hand to wipe their asses back then… that’s why they used the right for other things), I don’t see ANY OF THOSE PEOPLE WHO KEEP ON BUGGING YOU ABOUT IT SHAVE OR TRIM THEIR MUSTACHES!!! Although the prophet said to cut off your mustache and let your beard grow… I don’t see you doing that.

Now that I’ve got that off my chest, WHAT THE F*** IS WRONG WITH YOU PEOPLE GOING 180 KM/H JUST TO BE THE FIRST GUY WHO STOPS AT A RED LIGHT?? Are you f***ing crazy? Good god… People here are just unbelievable… I mean, a Toyota echo is not meant to do 190 km/h on the freeway. What the hell is wrong with these people!! You know what the sad thing is? That people from Riyadh or Jeddah think we drive very “defensively”. Defensively my ass! I see they have a new campaign out called “enough” to decrease idiotic driving. I have a better idea. Since no one respects speed limits, and police officers here enforce these “laws” for a day or two… here’s my “who’s your daddy?” campaign idea. If you’re a Saudi male, and you see my campaign signs, you’ll definitely obey the law. Here’s my idea, you put up signs close to speed limit signs that say “if you go above the speed limit, your mom’s a whore”… “your sister’s probably giving out blow jobs for free, if you cross the speed limit”… “only fagets change lanes without signaling”… “you like driving on the yellow lane? So do people who have sex with animals”… Now, tell me you won’t slow down and drive like a freakin’ human being when you see those :) …
Other than that, people really should know what it means to drive at a speed above 120 km/h. Ok, I admit, sometimes when I’m going back home and I’m late, I go between 120-140 km/h ONLY WHEN THE CLOSEST CAR TO ME IS AT A DISTANCE OF ATLEAST 5 CARS. I know it’s wrong… but I don’t do it often. And I get scared shitless when I go that fast. Why? I’ll tell you why. Go outside, run as fast as you f***ing can, and slam into a wall… do you think it’ll hurt? Maybe you’ll get a concussion, broken nose, scrapes…etc. you were only going around 10 km/h… imagine slamming into that wall while going 120… imagine that wall was another car… with a 2 month old baby inside… imagine that wall was a car with a newly wed couple on their way to the airport to go to their honeymoon… imagine that wall being a car with a college student that’s on his way to get his degree… imagine that wall being a car with a father going back to his wife and kids… if you are a careless driver and you don’t care about your own life, no one gives a f***… but other people care about their own lives and the lives of people who are close to them. Drive safe, everyone. And always remember that your life, and other’s lives, are much more important than being 2 minutes late…. AND F*** EVERYONE OF YOU WHO GOES 180 KM/H AND THEY’RE JUST IN A HURRY TO GO NOWHERE!!!!

Excerpts from the diary of a pissed off bodybuilder
Protein and the bullshit factor

Every friggin' time i try to tell someone who is out of shape, overweight, and most likely to die from a heart attack at the age of 29 to eat more protein they start saying "NO!! protein is bad for the kidneys" "the doctor once told me that protein is bad for the bones" ... and the dumbest thing ever (an old dude in his late 40s, i believe, told me this at GNC when i was getting ripped off on a protein powder tub) "someone i knew died of a clot in his brain from these powders"... Now, i'm an extremist, but i take most research with a grain of salt. because if you are biased, you can come up with any conclusion you want from your own "research". remember vioxx? what did the research say? it made it sound like it had no side effects what so ever... miracle drug... then? yeah, people started dropping dead. anyway, here's some "research" that dispells most of the myths on protein and over consumption of protein and what have you. i stopped caring about this kind of research a long ass time ago, i only believe in my own blood tests. if i'm fine, i don't give a f***. i've been consuming anywhere from 250-400 grams of protein per day for the past 3 years or so. The only thing wrong with me is a creatinine level that's slightly elevated (normal in people who do resistance training) yet still withing the normal range.
i've been getting a lot of emails at work about "eat olives and you can cure any disease because olives are mentioned in the quran", "a couple of bananas a day will keep you healthy and you can control your weight with them", "yoghurt burns fat! only 4 packs a day and you'll lose 10 kilos"... these emails are written in blue or red 18 point fonts, with lots of pretty colors and pictures of fruits and crap and they always say "the leading scientists proved..." "latest research says" and they never site anything... nothing... at all!!! who the f*** are those leading scientists that left all the research on life threatening diseases... hell, they even left research on the common cold (which is rediculous that they still haven't found a cure for that thing... they can cure a limp noodle... but not a stuffy nose)... they left all that to go research "bananas"!!!??? and you know what kills me the most?? stupid, f***ed up, sick, demented, idiotic people believe it as if it were written in stone. and when you give them sited research about other things that are not "common belief" they say "those are just jews trying to kill muslims"... you've all seen the email i presume... about the microchip that could be installed in someone's hand... you've seen it, right? i've recieved over 4 emails from different people warning me about how that jews are the ones who made it to pin point muslims and launch missiles at them... remember, kids, always look for jews under your bed before you go to sleep... they might get up and gobble you at night...

anyway, i'll bet that 1 out of every 392800 people who'll ever see this post will read the research, so i'll give you the conclusion:

myth 1: more protein means more calcium secreted by urine, which means osteoperosis and weaker bones
fact: it was a controlled study... if you have less phosphurous, it's true. but try to look for a protein sources without shitloads of phosphurous... i dare you. it's all theoretical

Myth 2: excess protein is bad for the kidneys
fact: bullshit. out of all the research, none proved that excess protein is bad for the kidneys (not even biased research). the myth came from the theory that protein COULD over work the kidneys... yes, protein slightly over works the kidneys... but you have two of'em... so f*** it.

Myth3: excess protein clogs your arteries
Fact: when you come up with a topic like this, and you do the research on some lazy ass overweight people that don't move and eat tons of saturated fat... what the f*** is your point?

here's a theory!!! since when you jog, your heart rate goes up drastically... and it's in a dangerous zone... and you jog let's say 4 times a week, 1 hour each session... it means your heart is in a danger zone for 4 hours each week!!!!!! conclusion: cardiovascular exercise is the main reason for heart attacks... i swear if i sent this in an email here at work, people would believe it.

By Dr. Greg Bradley-Popovich

What's all the hubbub, bub?

Numerous reviews of scientific research on protein needs of various athletes have concluded that high-protein diets are appropriate and beneficial, particularly for those interested in building muscle. A high-protein diet, for our purpose, is one that supplies greater than the recommended dietary allowance (RDA) of 0.8g protein per kg bodyweight per day. Reviews of past research have estimated that athletes generally require 1.2g up to 1.8g protein per kg bodyweight per day (Lemon, 1995; Lemon, 1998). However, much debate continues regarding the possible health risks associated with a diet high in protein. Issues such as increased calcium excretion, increased saturated fat consumption, and renal damage are at the forefront of such controversy. In this article, I address these concerns and show how much of this protein paranoia has grown out of misinterpretation and misapplication of dietary research.

A high-protein diet will make you pee your bones out!

Protein and the minerals calcium and phosphorous have a complex relationship. The net effect of protein alone is to cause calcium loss in urine. The net effect of phosphorous is to decrease urinary losses of calcium in order to increase calcium retention.

The belief that increased dietary protein results in a disturbance of calcium balance arises at least partly from studies that administered isolated proteins missing their natural phosphorus while keeping dietary calcium and phosphorus constant. Such was the case with a study by Anand and Linkswiler (1974) that tested calcium retention against diets containing 47g, 95g, and 142g protein per day, with the protein above 47g per day being supplied as protein isolates. They found that the extra protein significantly increased urinary calcium excretion. That could be interpreted as peeing away your bones. Similarly, Allen, Oddoye, and Margen (1979) tested a diet containing 75g protein daily versus 225g protein daily while attempting to hold phosphorus intake constant. They, too, concluded that the high-protein diet increased calcium excretion, also showing that maximum calcium excretion occurs within 3_5 days of beginning a high-protein diet and remains elevated for at least 3 months. A minimum of eight other studies were conducted in a similar fashion, keeping calcium and phosphorus intakes constant across various protein intake levels (Hegsted, Schutte, Zemel, & Linkswiler, 1981). Again, whizzing away bones

In contrast to the above findings, another study raised protein and phosphorous consumption proportionately. Protein intakes were 50g versus 150g per day. No significant disturbances to calcium balance were documented (Hegsted, et al.). It is noteworthy that, to this point, all previously cited studies allowed only 500mg calcium/day (<40% of the 1989 RDA). A more recent study showed calcium losses are minimized when an increase in meat protein is accompanied by an increase in the phosphorus naturally present in the meat. This study also tested a high-protein group including dairy products to bring the calcium ingestion from 590 mg per day to 1370mg per day, which resulted in a highly positive calcium balance. In simple terms, the high-protein diet containing plenty of calcium in dairy products actually built bone. Dairy products are helpful not just because of their calcium content, but because lactose may enhance calcium absorption (National Academy of Sciences National Research Council, 1989), if this pesky sugar doesn't give you the trots and make you gassy.


Epidemiological studies, which look for associations within large numbers of people, have failed to show a negative impact of high amounts of dietary protein on bone. Two studies, one on fracture rate and another on bone mass, showed no adverse effects of protein on bone (Arnaudá& Sanchez, 1996).


Regarding calcium losses and protein ingestion, the National Research Council, which formulates the RDAs, states, "Urinary calcium excretion increases with increased protein intake if phosphorus intake is constant. If phosphorus intake increases with protein intake, as it does in U.S. diets, the effect of protein is minimized. It has been suggested, but not demonstrated, that a habitual high intake of protein might contribute to osteoporosis. This seems unlikely based on present evidence, at least for the range of intake for most people in the United States" (National Academy of Sciences National Research Council, 1989, p. 72).

The National Academy of Sciences National Research Council (1989, p. 178) further expounds on the relationship of phosphorus and protein intakes to calcium status: "The level of protein and phosphorus can affect the metabolism of and requirement for, calcium, primarily as a result of their opposing effects on urinary calcium... An increase in protein intake... results in an increase in urinary calcium excretion. In contrast, an increase in phosphorus intake... causes urinary calcium to decrease. Because of the opposing effects of protein and phosphorus on urinary calcium and calcium retention, a simultaneous increase in the intake of both, a pattern characterized by milk, eggs, and meat ingestion, has but little effect on calcium balance at recommended levels of calcium intake."


In consideration of the resistance training enthusiast, even many protein supplements for strength-trained persons are fortified with 25-100% of the RDA of phosphorus and 25-160% of the RDA for calcium. It must also be considered that resistance training itself is a strong stimulus for bone mineralization (Burr, 1997; Conroy & Earle, 1994). Indeed, a very recent study comparing body builders with other athletes did not find an increase in calcium excretion in bodybuilders even though the body builders consumed nearly 50% more protein and more calcium than the other athletes (Poortmans & Dellalieux, 2000). In view of this mass of evidence, it is unlikely that increased protein consumption will have negative effects on calcium retention in individuals engaged in resistance training who consume the majority of protein as meats, eggs, dairy products, and even fortified whole-protein supplements. Much to the contrary, there is evidence to suggest that your bones will become stronger on a high-protein diet combined with resistance exercise.

high-protein diet will clog your arteries!

The link between a high-protein diet and saturated fat consumption is not without support, at least in the sloths who comprise the majority of our sedentary society. However, studies on the dietary habits of recreational and competitive resistance trainees have repeatedly shown very low total fat and saturated fat consumption (Kleiner, Bazzarre & Ainsworth, 1994; Vega & Jackson, 1996). In addition, body building-type exercise has been shown to positively affect blood lipid parameters with short-term (Wallace, Moffatt, Haymes, & Green, 1991) and long-term programs (Elliot, Goldberg, Kuehl, & Catlin, 1987; Goldberg, Elliot, Schutz, & Kloster, 1984; Ullrich, Reid, & Yeater, 1987). These positive effects, however, are not seen in trainees who abuse anabolic-androgenic steroids (Hurley et al., 1984). As long as a steroid-free resistance trainee makes an effort to maintain a moderate intake of saturated fat by opting for lean meats and reduced-fat dairy products, high-protein diets are not an artery-clogging health risk.


A high-protein diet will make your kidneys explode!

Possible negative effects of a high-protein diet on renal function were speculated by Brenner et al. (1982). This team proposed that narrowing of the little blood vessels in the kidney, which is commonly part of the aging process, is accelerated by excess protein intake. Realize that Brenner and colleagues deemed this possible risk "acceptable" within healthy individuals. The National Research Council indicates that there is no human study supportive of excess protein leading to this medical condition (National Academy of Sciences National Research Council, 1989).

A diet with excess protein and a high-protein diet, as referred to in this article, must be distinguished. A diet with excess protein is just that: a diet with protein beyond needs that must be degraded and its resultant waste products excreted in the urine. A high-protein diet for the resistance trainee, on the other hand, should provide enough protein to maintain muscle mass and a little extra for growth. Hence, a high-protein diet in a strength-trained individual is not necessarily an excessive-protein diet and would not impose any additional load on the renal system. And, I propose than even a modestly excessive protein diet may be more wasteful than it is lethal. As support for this opinion, I offer you the study by Poortmans and Dellalieux (2000) which shows that even though body builders normally overconsumed protein beyond that necessary to increase a marker of lean body mass, body builders showed no evidence of harmful effects on several markers of kidney function despite this excessive protein intake averaging 250% of the RDA. It is no surprise, then, that the other group of athletes observed in this study, who consumed a more moderate 170% of the RDA, were not found to have compromised kidney function either. The authors conclude, "...Up to 2.8 [grams protein per kg bodyweight per day], we cannot detect any serious harmful effects from high dietary protein intake."

Go ahead, eat that protein!

Based on research conducted with healthy individuals and even body builders specifically, there seems to be no basis for fear of supra-physiological protein consumption in healthy persons (Di Pasquale, 1997; Lemon, 1994). In fact, at least one animal study has shown a beneficial effect of high-protein diets on renal function (Sterck, Ritskes-Hoitinga, & Beynen, 1992). The National Research Council supports these views on safety, writing, "Habitual intakes of protein in the United States are substantially above the requirement, and although there is no firm evidence that these intake levels are harmful, it has been deemed prudent to maintain an upper bound of no more than twice the RDA for protein" [about 1.6 g per kg per day] (National Academy of Sciences National Research Council, 1989, pp. 72-73).It is well-documented that the vast majority of Americans, especially certain athletes, already consume protein in amounts greatly surpassing the conventional recommendations (Lemon & Proctor, 1991; Munro, 1964; Vega & Jackson). In fact, many physically active people, particularly body builders, consume an abundance of high-quality protein (Vega & Jackson), which would actually decrease physiological stress because there is less waste product generated. Another hole in the argument that high-protein ingestion is dangerous is that if this practice caused kidney problems, then most Americans would develop kidney disease because of our nation's general overconsumption of protein. So, if the average, typically sedentary, American consumes 2-3 times the RDA of protein but does not develop kidney disease, why would we think that active persons consuming generally healthier diets with higher quality protein would be at risk for kidney stress?

How did protein paranoia originate?

We already saw how early concerns regarding protein and calcium can be attributed to studies that failed to include enough calcium or phosphorous in the high-protein diets. Additionally, some of the fear concerning protein intakes above the RDA may stem from the fact that protein in the diet can markedly affect the filtration rate at the kidney. For example, doubling protein intake from the RDA increases the rate of kidney filtration by almost 90% (Baines, 1986). Even a single high-protein feeding can elevate the filtration rate by 20% or more for several hours (Baines). Nevertheless, there is no evidence to suggest that these increases in kidney filtration rate lead to a compromise in kidney function. Another possible source of protein paranoia revolves around patients with kidney disease who must consume low-protein diets. This is called context switching, and to try to generalize from one special population (e.g., those with kidney disease) to another, markedly different population (e.g., healthy, active persons) is not scientific. My perspective on the relative safety of high-protein diets for athletes and other physically active persons is supported by recognized experts on the subject of protein in sports nutrition (Lemon, 1998).

Conclusion

In addition to being important for maintaining or increasing lean body mass, high-protein diets for healthy, physically active people appear to be safe. As you can see, those ultra-conservative nutritionists who caution against consuming protein above the RDA amount for fear of harm are apparently unaware of the position of the very agency that develops the RDAs. These misinformed parrots simply repeat outdated research or unsubstantiated opinions to perpetuate their protein paranoia. For those who proclaim that high-or even excessive-protein consumption in healthy, active humans may lead to a number of medical complications, I ask one question: Where's the proof?

*** ***This article was previously published in Exercise Protocol Annual 2001-2002. For ordering information, visit our Education Resources section.About the AuthorDr. Greg Bradley-Popovich holds dual master's degrees in Exercise Physiology and Human Nutrition from West Virginia University as well as a doctorate in Physical Therapy from Creighton University. He is the Director of Clinical Research at Northwest Spine Management, Rehabilitation, and Sports Conditioning in Portland, Oregon.ReferencesAllen, L. H., Oddoye, E. A., & Margen, S. (1979). Protein-induced hypercalciuria: a longer term study. American Journal of Clinical Nutrition, 32, 741-749.Anand, C. R. & Linkswiler, H. M. (1974). Effect of protein intake on calcium balance of young men given 500 mg calcium daily. Journal of Nutrition, 104, 695-700.Arnaud, C. D. & Sanchez, S. D. (1996). Calcium and phosphorus. In: E. E. Zigler & L. J. Filer, Jr. (Eds.), Present knowledge in nutrition (7th ed.; pp. 245-255). Washington, D. C.: ILSI Press.Baines, A. D. (1986). Disorders of the kidney and urinary tract. In: A. G. Gornall (Ed.), Applied biochemistry of clinical disorders (2nd ed.; pp. 139-171). Philadelphia, PA: J. B. Lippincott. Brenner, B. M., Meyer, T. W., & Hostetter, T. H. (1982). Dietary protein inatke and the progressive nature of kidney disease: The role of hemodynamically mediated glomerular injury in the pathogenesis of progressive glomerular sclerosis in aging, renal ablation, and intrinsic renal disease. The New England Journal of Medicine, 307, 652-659.Burr, D. B. (1997). Bone, exercise, and stress fractures. In: J. L. Holloszy (Ed.), Exercise and sport sciences reviews (pp. 171-194). Baltimore, MD: Williams and Wilkins.Conroy, B. P. & Earle, R. W. (1994). Bone, muscle, and connective tissue adaptations to physical activity. In: T.R. Baechle (Ed.), Essentials of strength training and conditioning (pp. 51-66). Champaign, IL: Human Kinetics. Di Pasquale, M. G. (1997). Amino acids and proteins for the athlete_the anabolic edge. Volume in I. Wolinsky (Series ed.), Nutrition in exercise and sport. New York, NY: CRC Press.Elliot, D. L., Goldberg, L., Kuehl, K. S., & Catlin, D. H. (1987). Chracteristics of anabolic-androgenic steroid-free competitive male and female body builders. The Physician and Sports Medicine, 15 (6), 169-179.Goldberg, L., Elliot, D. L., Schutz, R. W., & Kloster, F. E. (1984). Changes in lipid and lipoprotein levels after weight training. JAMA: The Journal of the American Medical Association, 252 (4), 504-506.Hegsted, M., Schuette, S. A., Zemel, M. B., & Linkswiler, H. M. (1981). Urinary calcium and calcium balance in young men as affected by level of protein and phosphorus intake. Journal of Nutrition, 111, 553-562.Hurley, B. F., Seals, D. R., Hagberg, J. M., Goldberg, A. C., Ostrove, S. M., Holloszy, J. O., Wiest, W. G., & Goldberg, A. P. (1984). High-density lipoprotein cholesterol in body builders v powerlifters: Negative effects of androgen use. JAMA: The Journal of the American Medical Association, 252 (4), 507-513.Kleiner, S. M., Bazzarre, T. L., & Ainsworth, B. E. (1994). Nutritional status of nationally ranked elite bodybuilders. International Journal of Sport Nutrition, 4, 54-69.Lemon, P.W.R. (1995). Do athletes need more dietary protein and amino acids? International Journal of Sport Nutrition 5:S39-S61.Lemon, P. W. R. (1998). Effects of exercise on dietary protein requirements. International Journal of Sport Nutrition, 8, 426-447. Lemon, P. W. R. (1994). Protein requirements of soccer. Journal of Sports Science, 12, S17-22.Lemon, P. W .R. & Proctor, D. (1991). Protein intake and athletic performance. Sports Medicine, 12 (5), 313-325.Munro, H. N. (1964). Introduction to part II. In: H.N. Munro & J.B. Allison (Eds.), Mammalian protein metabolism: Vol. 2. (pp. 1-39). New York, NY: Academic Press.National Academy of Sciences National Research Council. (1989). Recommended dietary allowances ( 9th ed.) Washington, D.C.: National Academy Press.Poortmans, J., & Dellalieux, O. (2000). Do regular high protein diets have potential health risks on kidney function in athletes? International Journal of Sports Nutrition and Exercise Metabolism, 10, 28-38.Sterck, J. G., Ritskes-Hoitinga J., & Beynen, A. C. (1992). Inhibitory effect of high protein intake on nephrocalcinogenesis in female rats. British Journal of Nutrition, 67 (2), 223-233.Ullrich, I. H., Reid, C. M., & Yeater, R. A. (1987). Increased HDL-cholesterol levels with a weight-lifting program. Southern Medical Journal, 80 (3), 328-331.Vega, F. & Jackson, R. T. (1996). Dietary habits of body builders and other regular exercisers. Nutrition Research, 16 (1), 3-10.Wallace, M. B., Moffatt, R. J., Haymes, E. M., & Green, N. R. (1991). Acute effects of resistance exercise on parameters of protein metabolism. Medicine and Science in Sport and Exercise, 23 (2), 199-204

well, here's an update... i took these pictures on thursday morning, weighing 189 lbs... i've lost a bit of fat (waist down to 32.8) and some water (increased water consumption). still i have some flab in the mid section and a load of water on my back and abs. well, i know i'm under 8% from the dent over my navel (that's my own indication, i threw my caliper away cuz it sucks) and i'm 13-14 weeks out (the sons of b****es don't determine the exact date until 2 weeks out). anyway, this gives me plenty of time to do a clean bulk for a couple of weeks and... well... whatever. The sun light here sucks ass and washes out most of the definition... florescent light is the best for these pictures but hey... this is the only thing i can work with... and yes... alex got bigger :)

yeah, i know... i look like a huge midget in this one :(

please offer any critique you can. i need to know what i have to work on in the coming 13-14 weeks.

GOOD OL' CHICKEN.... recipe!

we'll, here's a good chicken recipe my wife and i tried on sunday... it kicks major ass, so tender it just melts in your mouth!!

needed:
500 grams of skinless/boneless chicken breasts
1/4 cup of olive oil
1/4 cup of concentrated lemon juice
American Gardens poultry seasoning (you can find it at any supermarket)
American Gardens meat tenderiser (MSG)
ziplock plastic bags (or any bag that closes real tight)

defrost chicken by leaving it out on the kitchen counter for about 12 hours (you have to put it on the kitchen counter, any other place will ruin the chicken..... just kidding). mix the olive oil, lemon juice, 2 teaspoons of poultry seasoning, 1 teaspoon of the tenderiser in a little bowl and mix'em up. put the chicken and the mix in the plastic back and mix'em up. squeeze all the air out and ziplock the bag and put it in the fridge over night. after marinating, put the chicken and marinade in a pyrex tray and cover with aluminum foil. put in oven and cook at 250-275 for about 2-2.5 hours (make sure it doesn't dry out).

i did this and ate the chicken the next day, after keeping it in the fridge then microwaving it, and it was still full of flavor and as tender and moist as hell. makes dieting really easy.

MMM...MMMM, bitch!!