arrHitInfo=new Array("0,16,1","03,0,2,1,2,2,2,3,2,4,2,5,2,6,2,7,2,8,2","09,0,4,1,4,2,4,3,4,4,4,5,4,6,4,7,4,8,4","1,9,5,10,5,11,18,13,10,14,5,15,14,16,32","10,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,9,21,11,1,13,3,14,12,15,2,16,6,20,1","100,11,1,14,3,15,1","1000,10,1","10th,11,1","10to,14,1","11,0,4,1,4,2,4,3,4,4,4,5,4,6,4,7,4,8,4,10,1","110,14,3","110lbs,14,1","115,14,1","12,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,9,10,10,1,11,4,13,2,14,26,15,1,16,7","120,9,1,10,2,14,1","125,14,1","12reps,14,1","13,11,1","135,14,3","135lbs,14,1","14,13,1,15,1","15,0,3,1,3,2,3,3,3,4,3,5,3,6,3,7,3,8,3,9,6,12,1,13,1,14,18,15,1,16,1","150,14,1,16,2","15k,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","15reps,14,2","16,0,5,1,5,2,5,3,5,4,5,5,5,6,5,7,5,8,5,13,2,16,3","165,14,1","17,16,2","177,10,1","18,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,11,2,14,3,15,3,16,3","180,14,2","180lbs,14,1","185,14,3","18k,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","19,11,5","190,11,1","194,11,1","1979,10,2","1990s,10,1","1999,11,1","1tbsp,14,2,15,2","2,9,4,10,3,11,15,13,11,14,5,15,13,16,24,19,5","20,9,3,10,1,11,2,14,4,16,5,18,1,20,1","200,9,2,11,2,14,1","2000,10,1","2001,10,3","2002,10,4,11,1,12,1,18,2","2003,10,1,12,1","2004,0,13,1,13,2,13,3,13,4,13,5,13,6,13,7,13,8,13,10,1","201,11,1","206,11,1","20lbs,14,1","21,0,3,1,3,2,3,3,3,4,3,5,3,6,3,7,3,8,3,16,1","210,9,1,14,3","210lbs,14,1","212,11,1","214,10,1","215,11,1","21k,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","225,14,2,18,1","225lbs,14,1","22k,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","23,0,4,1,4,2,4,3,4,4,4,5,4,6,4,7,4,8,4","233,11,1","24,19,1,20,2","246,11,1","25,9,3,14,1,15,2,16,2,17,2","25lb,14,1","27,10,1","270,11,3","275,14,1","275lbs,14,1","28,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","280,10,1","29,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,10,1","2monday,15,1","3,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,9,28,10,2,11,26,12,1,13,9,14,2,15,3,16,22,17,1,20,1","30,0,2,1,2,2,2,3,2,4,2,5,2,6,2,7,2,8,2,10,1,11,1,14,2,18,1,19,1","300,9,1,10,2,14,1,19,1","31,16,4","315,14,2","32,11,3,13,1","33,11,1","34,0,5,1,5,2,5,3,5,4,5,5,5,6,5,7,5,8,5,11,1,16,1","35,10,1,14,1","350,9,1,11,1","35lbs,14,1","3rd,11,4","4,9,11,10,1,11,13,13,5,14,4,15,7,16,20,19,3,20,1","40,9,1,10,1,11,8,13,1,14,3,15,2,16,6,19,1","40lbs,16,1","44,17,2,18,1","45,10,2,11,3,14,2","4k,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","4th,11,2,17,1","5,10,3,11,18,13,9,14,2,15,6,16,19,17,1,19,1,20,1","50,10,2,16,1","500,19,1","50lbs,14,1","53,10,1","54,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","55,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","5g,14,3,15,3","5k,0,2,1,2,2,2,3,2,4,2,5,2,6,2,7,2,8,2","5th,16,1","6,9,10,10,1,11,11,13,4,14,11,15,9,16,6,19,3","60,14,6","60lb,14,1","60lbs,14,1","60seconds,14,2","65,14,2","663,10,1","6k,0,2,1,2,2,2,3,2,4,2,5,2,6,2,7,2,8,2","6oz,14,1,15,1","6th,16,1","7,9,1,11,2,13,2,14,1,15,1,16,3,17,1,19,1,20,1","70,10,1,12,1","77,11,1","7k,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","8,9,9,11,7,13,5,14,8,15,5,16,10,17,1,19,2,20,1","80,9,1,14,3,16,1,17,1","85,11,1,14,1,16,3","88,11,1","8k,0,2,1,2,2,2,3,2,4,2,5,2,6,2,7,2,8,2","8oz,14,1,15,1","8reps,14,1","8to,14,1","9,9,4,10,1,11,1,12,1,15,1,16,1,17,1,20,1","90,14,3","92,11,1","93,11,2,13,1,16,1","96,16,5","97,10,1","99,10,1,11,1,15,1","999,10,1","9th,11,1","a,9,39,10,26,11,43,12,9,13,4,14,8,15,9,16,60,17,13,18,14,19,7,20,18","ability,10,4,17,1","able,9,3,11,3,14,1,15,1,16,4,17,1,19,1","about,9,1,10,6,11,2,12,2,14,3,16,3,17,3,18,4,20,3","above,9,5,10,3,11,1","abs,9,5,16,1","absevery,15,1","absolute,9,1","absorbed,10,1","accelerate,9,1","accelerates,9,1","accomplished,16,1","accomplishments,20,1","achieve,9,2,11,1,15,1","achieved,10,2,11,2,18,1","achievement,18,1","achieving,10,1","acids,9,3","acknowledge,18,1","acl,16,1","actcalm,14,1","action,16,1","activates,9,1","active,16,1","activity,11,1","actual,20,1","actually,9,2,11,1,13,1,14,1","actuallygaining,15,1","adapt,9,1,18,2","add,9,4,13,1,14,3,16,1,19,2","added,11,1,15,1,16,3,17,1,19,3,20,2","added20,15,1","adding,10,1,16,1,19,1","addition,10,1","additional,12,1,13,2","adenosine,10,1","adjusted,19,1","adjustment,11,1,13,1","adopted,16,1","adv,10,1","advanced,10,1,15,1,19,1","advantage,9,2,11,1,15,1","advantages,9,1","advertising,17,1","advice,11,1,17,1","aerobics,11,1","afford,11,1,20,1","afraid,20,1","after,9,3,11,5,12,1,14,3,15,5,16,6,17,2,18,4,19,4,20,2","afternoon,9,1","aftertraining,15,1","afterwards,16,1","again,9,1,10,1,16,1","age,11,1,17,1","aggressive,11,1","ago,16,2,17,1,18,1","ah,10,1","al,10,3","alas,10,1","all,10,2,11,11,12,1,15,1,16,6,17,6,18,2,20,4","allow,16,1","allowed,16,1,20,1","allows,9,1,19,2","alone,10,1","along,16,2","alot,15,1","already,9,1,11,3,16,1","also,9,3,10,4,14,1,15,1,16,1,17,2,18,1,20,3","alternate,9,3","alternated,16,1","alternating,9,1","always,9,4,11,7,13,2,16,1,17,1,18,1,20,1","am,19,1,20,1","amino,9,3","aminos,9,1,11,1,13,1,14,2,15,3,16,3,19,2,20,1","amount,9,4,10,2,16,1,17,2","amounts,10,4","amp,11,1,13,1,14,1,16,4,19,1","an,9,5,10,2,11,2,12,1,15,1,16,8,17,3,20,2","and,9,56,10,23,11,63,12,12,13,10,14,19,15,18,16,66,17,18,18,17,19,11,20,17","and100,15,1","andannounced,12,1","andasked,15,1","andbecome,15,1","andcardio,15,1","anddiet,15,1","andprotein,13,1","andthe,12,1","andwould,13,1","anextra,13,1","announced,15,1","announcersaid,15,1","another,9,6,11,4,16,1,20,2","answer,12,1,18,1,20,1","answerit,16,1","answers,10,1","antioxidants,19,1","anxious,11,1","any,9,2,12,1,16,3,18,1,19,1,20,2","anymore,16,1","anyone,9,1","apartment,11,1","aplatform,16,1","apparent,10,1","apple,16,3","applied,10,1,18,1","apply,19,1","approach,12,1,17,4","approached,11,1,16,1,20,1","approaching,10,1","approximate,19,2","approximately,10,2,16,1","apr,0,10,1,10,2,10,3,10,4,10,5,10,6,10,7,10,8,10","april,11,1","are,9,17,10,6,14,1,16,3,17,3,18,3,19,2,20,2","area,18,1","areas,9,1,10,1,16,1,17,1,20,1","areusing,13,1","arm,9,1,14,2,16,1,18,2","armat,14,1","arms,9,1,16,1","arnold,11,1","around,9,1,10,1,11,3,17,1,18,1,20,1","arrived,14,1,16,1","article,9,1,10,2,17,2,20,1","articles,11,1,17,1","as,9,12,10,12,11,11,12,4,13,6,14,3,15,3,16,12,17,3,18,2,20,4","asi,12,1","asked,12,1","associated,10,1","at,9,7,10,6,11,24,12,4,13,4,14,1,15,1,16,16,17,1,18,2,19,4,20,3","at12,14,1","ate,15,2","athlete,16,1","athletes,12,1","athletic,16,2","atlanta,12,1","atleast,15,1","atp,10,1","attained,18,1","attempts,17,1","attend,11,1","attended,11,1","attitude,16,1","attributed,10,2","attributes,18,1","aunanimous,12,1","available,10,1,15,1","avoid,9,2,16,3,18,1","await,15,1","away,16,1","awful,16,1,20,1","b,9,3,18,1","back,9,9,10,2,11,4,12,2,13,1,14,4,15,3,16,10,17,3,18,1,20,2","backseat,14,1","backstage,15,1","bacon,16,4","bad,11,2,14,1,16,2,20,1","baked,16,1","balance,16,1,19,1","banana,11,1,15,1,16,1","bar,14,1,16,1","barbell,9,2,14,4,16,1,18,1","base,16,1,18,1,19,1","baseball,11,1","based,20,1","baseline,9,1,19,2","basic,9,1","basically,15,1,19,1","basics,19,1","basis,10,1","basketball,11,1","bcaa,9,2,15,1,20,1","bcaas,13,1","be,9,12,10,13,11,6,14,1,16,2,17,2,18,2,19,3,20,8","beach,10,1","beans,11,2","beat,13,2","beating,16,1","beautiful,16,1","beauty,20,2","became,11,1,16,1","because,13,1,16,1","become,9,2","becomes,9,1","beef,10,1,11,4,13,2,14,1,15,1,16,6","been,9,1,10,5,11,4,12,2,14,1,15,1,16,3,17,2,18,4,20,2","before,9,1,11,2,13,1,14,3,15,6,16,10,17,1,19,2,20,3","beforeeach,15,1","beforetraining,15,1","began,10,1,11,3,16,3","begin,10,1","beginning,11,1,14,1,16,2","behind,9,1,10,2","being,20,1","believe,11,4","below,9,2,16,1,19,1,20,1","bench,9,8,11,3,14,2,16,1,18,1","bend,16,1","beneficial,9,2","benefits,20,1","bent,9,1,16,1","besides,11,1","best,9,9,10,3,11,3,13,3,15,1,16,3,17,7,18,3,20,3","bet,16,1","better,9,3,10,1,11,2,20,1","between,9,7,10,1,14,2","betweeneach,14,1","beverly,9,7,10,5,11,12,12,8,13,4,14,3,15,5,16,7,17,2,18,1,19,2,20,3","beverlynutritionprogramimmediatelyjumpstarted,12,1","beverlysupplements,15,1","be…err…impossible,10,1","bf,11,4","biceps,9,4,13,1,14,1,16,3","big,11,4,20,1","bigger,20,2","bike,11,1,16,1","bikini,16,1","bills,11,1","biochecmical,10,1","biochemical,10,1","biosynthesis,10,2","black,10,1","block,16,1","blood,16,1","blows,12,1","blue,16,1","bodies,18,1","body,9,5,10,4,11,9,13,1,15,1,16,6,17,1,18,3,19,3,20,3","bodybuilder,9,1","bodybuilders,10,3","bodybuilding,9,1,10,1,11,3,12,1,15,1,16,1,17,7,18,1,20,4","bodybuildingshow,12,1","bodyfat,11,1,16,3,19,1","bodymuscle,12,1","bodypart,9,2","bodyweight,10,1,16,1,19,1","books,17,1","boost,9,1","both,11,1,18,1","bought,11,1,17,1","boxes,10,1","break,9,1,16,1,18,1","breast,11,3,13,4,16,2","bring,16,1","bringing,16,1","broken,14,1","brother,11,2","brought,10,1,17,1","brown,16,3","buddies,15,1","build,9,1,16,1","building,9,1,10,3,11,1,20,1","buildsphysically,12,1","built,9,1,16,1","bulk,10,2","bull,9,3,19,3","bumped,16,1","buoyed,18,1","burn,9,3,11,1,16,1","burning,9,2,11,1","buster,20,1","busy,16,1","but,9,9,10,2,11,11,12,3,13,1,14,2,15,3,16,7,17,1,18,6,19,1,20,5","butcheaper,15,1","butmy,12,1","butter,15,1,16,1","buy,9,1","buying,10,1","by,9,5,10,11,11,5,12,3,16,2,17,3,18,1,20,1","c,18,1","cable,9,2,14,1,16,1","cal,11,1,14,1,15,1,16,1","calf,9,2,14,3,16,1","california,10,1","call,11,4,16,2,17,1","called,16,1","calorie,9,1","calories,9,3,11,1,19,2,20,2","calves,9,2","came,11,3,16,1,18,1","can,9,18,10,8,11,5,14,1,15,1,16,4,17,2,18,3,19,2,20,6","canadian,10,1,16,1","canexceed,14,1","cannot,9,1","canton,11,1","caps,15,2","capsules,11,3,13,1","carb,11,3,16,1,19,3","carbmeal,15,1","carbohydrate,16,1","carbs,9,1,16,1,20,2","cardio,9,7,11,4,16,7","cardioimmediately,15,1","care,11,1,16,1","career,11,1,17,1,20,1","carrot,15,1","carrying,13,1","category,19,1","catherine,11,4","cause,9,1","causes,9,1","center,11,1,12,1","central,11,1","certain,9,1,11,1","certainly,10,1","challenge,16,1","challenging,18,1","champion,12,1","championships,11,1,12,1","chance,11,1,16,1","change,11,3,12,1,14,1,16,2","changed,16,1","changes,11,1,16,2","changing,16,2","cheat,11,1,16,1,20,3","check,11,1,16,1","checking,11,1","cheese,16,4","chemically,10,1","chest,9,6,13,1,14,1","chicken,11,4,13,4,14,1,15,2,16,13","chiming,10,1","chins,9,2","choice,9,1","choose,9,1","chores,11,1","chose,16,1","chow,16,1","chris,9,2,16,3","christmas,11,1","cider,15,1","claim,11,1","class,11,6,15,1,16,1,17,1","classic,11,1","clearly,10,1,19,1","clicking,12,2","client,9,1,10,1,11,2,12,1,15,1,16,1,20,1","clients,9,1,13,1","clinical,10,1","clock,9,1","close,9,2,11,1,14,1","closing,20,1","coleman,9,1","college,11,2,16,1,17,1","collegiate,12,1","collegiatenationals,13,1,14,1","collins,10,1","column,11,1","com,10,1,20,1","combination,9,2","combinations,17,1","come,16,4,17,1,20,1","comfortable,19,1","coming,16,1","comment,18,1","common,9,1","comp,11,2","comparable,15,1","comparisons,14,1","compete,11,2,12,1,16,4","competed,17,1,18,1","competein,12,1","competing,12,1,16,1","competinghad,12,1","competition,11,2,14,2,16,7,17,2,18,1","competitionpuzzle,12,1","competitive,9,1,16,1,17,1,18,1","competitor,17,1","competitorscomplimented,15,1","competitorshad,15,1","complete,9,1","completed,11,1","component,9,1,17,1,18,1","components,17,1","compound,9,1","compromisemy,15,1","concentrate,9,2","concentrated,11,2","concentratedon,14,1","concentrating,9,1,16,1","concentration,9,4","concepts,10,1","concerned,9,1","condition,9,3,11,3,15,1,16,2,17,1,18,1,20,1","conditioning,10,1,13,1,15,1","conducive,9,1","conduct,10,1","confident,11,1,19,1","confirm,11,1","conjunction,9,1","connelly,10,1","conpeting,10,1","consecutive,10,1","consider,10,1","consisted,12,1","consistency,11,4,13,1","consistent,11,3","consistently,11,3","consists,10,1","constant,11,1","constipated,10,1","consume,10,1,17,1","consumed,10,1","consuming,11,1","container,10,1","containing,10,1","contains,10,3","contents,10,7","contest,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,9,19,11,2,16,2,17,1,19,2,20,7","contestcondition,20,1","continually,17,1","continue,9,2,11,1,16,1","continued,10,1,11,7,12,1,13,1,14,2,15,1,16,1,17,1,18,1,19,1,20,1","control,11,2,20,1","cooked,11,1,13,1,14,1,15,1,16,1","cooking,11,1,14,2,15,2,16,1","cool,11,1","coolest,16,1","copies,12,1","corporate,20,1","costume,16,1","cottage,16,2","couch,16,1","could,9,1,10,1,11,3,12,1,14,1,15,1,16,2,18,1,20,2","couldn,11,3,12,1","countdown,11,1","couple,17,1","course,9,2,11,1","cp,10,1","crank,11,1","crawl,12,1","cream,11,2,16,1,19,1","created,9,1","creatine,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,10,51,11,1,13,1,14,3,15,3,16,1","creatinine,10,1","crepes,13,1","cross,16,1","croutons,16,2","crowd,15,1","crowds,12,1","crunches,9,2","cucumber,15,1","cuff,18,1","culminated,17,1","cup,11,4,13,4,14,2,15,3,16,14","cups,11,3,13,2,14,2,15,5,16,3","curl,9,4,14,2,16,2","curl3,16,1","curls,9,5,14,2","customers,17,1,20,1","cut,11,1","cycle,13,1,18,1,19,1,20,1","cycled,19,1","cycles,11,1","d,9,3,10,1,11,8,14,1,16,2,17,2,18,2","dad,11,1,16,1","daily,10,1,11,1,15,1,19,1","dan,12,1","daniel,20,1","darwin,10,2","date,11,1","day,9,15,10,9,11,6,12,1,13,8,14,1,15,1,16,19,19,3,20,2","days,9,4,10,4,11,3,13,3,15,1,16,6","db,9,2","dc,17,1","deadlift,9,2","deadlifts,9,1,14,2","deal,20,1","decades,17,1","decent,9,1,11,2","decide,20,1","decided,11,1,13,1,16,4","deciding,16,1","decision,12,1,14,1,15,2,16,1","decisionthe,12,1","deck,14,1","decrease,9,4","dedicated,20,1","definitely,10,1,11,2,16,1","definitelya,12,1","definitelyneeded,12,1","deliver,9,1","delts,9,1,14,1,16,4","deltslat,14,1","deluged,17,1","density,9,2","department,10,1","description,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","design,9,1","designed,9,1","details,20,1","determination,11,1","developing,11,1","dfishel,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","diary,9,1","did,9,1,10,2,11,9,13,1,15,2,16,3,20,2","didn,11,1,16,4,20,1","diet,9,6,10,5,11,11,12,1,13,5,14,1,15,2,16,9,18,1,19,4,20,3","dietary,10,2,11,1","dieting,11,1","dietinghad,12,1","dietnon,13,1","difference,16,1","differences,10,1","different,11,3,12,1,17,1,18,1,20,1","differently,12,1","difficult,9,1,11,1,19,1","digging,10,1","directory,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","disappointed,16,1","discontinued,10,1","discouraged,16,1","discuss,10,2","discussion,10,1","display,10,1","distance,20,2","distributed,10,1","divide,9,1","diving,16,1","division,11,1,12,1,17,1","do,9,3,10,3,11,4,12,3,16,7,17,1,18,2,20,2","does,9,1,17,1,18,1","doesn,9,1,12,1,16,1,17,2","dog,17,1","dogs,16,1","doing,9,2,16,2,18,2","don,9,2,11,2,16,1,18,1,19,1,20,1","done,11,2,17,1,20,1","donkey,9,1,14,1","dose,10,1","doses,10,2","double,9,1,13,1,15,1","down,9,2,11,2,12,1,15,1,16,2,19,1","downinto,14,1","download,9,1,11,1","downs,14,1","downsizing,20,1","dput,15,1","dr,10,1,12,1","dramatic,13,1","dream,12,5,15,1,16,1","dreams,13,1","dressing,11,1,13,2,14,1,15,1,16,4","dressingpost,15,1","drink,10,1,11,4","drinking,9,1","drop,9,1,11,2,19,1,20,1","dropped,11,3,19,2,20,2","dropping,17,1,20,1","drug,10,2,17,1,20,1","due,9,1,18,1","dumbbell,14,7,16,3,18,1","dumbbells,9,2,14,8","during,9,11,10,1,13,1,14,1,15,2,17,1,19,4,20,2","duties,16,1","dwayne,11,1","e,10,5,11,1,16,1","each,9,10,10,2,11,4,13,6,14,6,15,4,16,10,17,1,18,1,19,1,20,1","earlier,18,1,19,1,20,1","early,11,1","ears,16,1","ease,10,1","easier,11,1","easy,12,1,17,1","eat,10,1,11,6,16,2,19,2","eating,10,1,11,6","ecstatic,11,1","edge,13,1,15,1,16,1","effect,9,1,10,1","effective,16,1","effectiveness,9,1","effects,10,1","effort,13,1","effortto,15,1","egg,11,6,13,8,14,1,15,6,16,6","eggs,14,1,15,1","eight,9,2,11,1,17,1,20,1","either,9,1,10,2,16,1","elevated,16,1","else,11,2,18,1","elvis,16,1","email,11,1,20,1","emailed,11,1","emails,20,1","embark,16,1","embarked,20,1","emmett,12,1","emphasis,10,1","emphasize,9,1","encourage,16,1","encouraged,13,1","end,9,1,10,1,11,3","endogenous,10,1","endurance,16,1","energetic,16,1","energy,9,2,10,3,16,1,20,1","enhance,10,1","enjoy,11,1,16,2","enjoyed,13,1","enlisted,16,1","enough,9,1,10,5,11,1,16,1,17,1","entered,11,2,16,1","enthusiasts,10,1","entire,16,1","entirely,9,1","envious,16,1","environment,9,1","enzymol,10,1","epiphany,16,1","equal,9,2","equals,16,1","equation,17,1","especially,10,1,12,1","essential,9,1","essentially,10,1","establish,9,1","established,9,1","establishing,9,1","esteem,16,1","estimated,10,1","et,10,3","etc,15,1","even,9,3,10,2,11,4,16,2,17,1,20,3","evening,11,2","event,17,1","ever,9,1,10,1,12,1,16,1,17,1,18,2,20,1","every,9,6,10,2,11,8,12,2,14,1,15,1,16,3,19,1","everyday,16,3","everyone,9,1,16,1","everything,17,1","everyworkout,13,1","evolutionary,10,3","evolve,10,1","exact,18,1","exactly,16,1","example,9,6,18,1","examples,9,1,14,1","exceed,14,2","excellent,10,1","exchanging,20,1","excited,12,1,18,1","exclusively,13,1","excuses,16,1","executive,16,1","exerc,10,1","exercise,9,10,10,2,16,1","exercises,9,4,13,1,14,2,16,1,18,1","exhaust,9,1","expect,10,2,11,1","expecting,18,1","experience,10,2,11,1,16,1,17,1,18,2","experiences,10,1","experiment,10,1,17,1,19,1","experts,11,2","explained,10,1","exploited,10,1","extension,9,3","extensions,14,2","extra,16,2,19,1,20,1","eye,9,1","f,10,1","fab,16,1","face,9,1,16,1","facing,16,1","fact,10,1,14,1,17,1,20,1","factor,9,1,11,1,15,2,20,1","factorsin,18,1","failure,9,2,13,1,14,2","fair,10,1","fairly,18,1","faith,16,1","fall,11,2,17,1,18,2,19,1","falling,20,1","fame,11,1","familiar,18,1","family,11,3,15,1,17,2,20,2","famous,15,1,16,1","fancy,9,1","fantastic,14,1","farm,11,1","fascinating,10,1","fashion,20,1","fast,10,1,11,2,14,3,16,1","fat,9,13,10,1,11,14,13,2,16,15,17,1,18,1,19,3,20,1","fatally,10,1","fault,16,1","fear,14,1","feared,10,1","fearwas,14,1","fed,11,1,16,2","feedback,10,1","feel,10,1,16,2","feeling,11,1,12,1,13,1","feet,11,1","fell,16,1","felt,9,1,11,1,16,1,17,1,18,1","feminine,16,1","few,10,1,13,1,16,2,17,3,18,2","fibers,10,1","field,12,1","fifteen,9,1,16,1,18,1","fight,9,1","fighters,9,2","figure,16,2,19,1","figures,10,1","fill,11,1,15,1","final,9,3,11,4,14,1,15,1,20,1","finally,11,1,14,1,16,1,17,3","find,10,1,11,1,16,1","finding,16,1,17,1,20,1","fine,9,1","finish,11,1,16,2","finished,11,3","finishing,18,1","first,9,5,11,9,12,2,13,3,14,2,16,8","fish,11,2,13,1,14,1,15,1,16,1","fishel,11,1","fitness,10,1,11,1,13,1,16,1","five,9,1,10,1,11,1,13,1,16,2","flab,16,1","flashback,10,1","flat,14,2","flax,11,4,13,1,14,3,15,5,16,1","flex,11,1","floor,16,1","flyes,9,1,14,1","focus,11,1","focused,11,1,16,1","focuses,9,1","focusing,17,1","fogarty,12,2,13,1,15,2","follow,9,2,10,1,11,2,12,1,18,1","followed,11,1,12,2,15,1,17,1,18,1,19,1,20,1","following,9,2,10,1,11,3,16,2,18,2","food,9,1,11,6,16,2","foodlist,11,1","foods,17,1","football,11,5","for,9,23,10,11,11,16,12,6,13,6,14,6,15,3,16,18,17,15,18,9,19,6,20,10","force,10,1","forced,9,2","forces,9,1","form,9,5,10,1,13,2","formats,9,1","formed,10,1","formonths,12,1","formula,17,1","formy,14,1","forshot,12,1","forster,12,1","forthe,12,1","fortunately,11,1","fortune,20,1","forward,17,1","found,10,2,12,1,16,1,17,1,18,1,19,1,20,1","four,9,15,11,2,13,1,14,1,16,4","fourth,9,1","frac12,11,1,13,1,16,10","frac34,14,1,15,1,16,1","frame,9,1","free,9,1,10,1,11,2,17,1,20,3","frequency,16,1","fresh,16,4","fret,18,1","friday,16,1","friend,11,2,16,1","friends,11,1,15,1","from,9,5,10,6,11,9,12,2,13,1,14,1,16,6,17,2,18,2,19,3,20,2","frommuscle,14,1","fromthe,13,1","front,9,2,16,1","frozen,11,1","fruit,11,1","frustrating,16,1","fuel,16,1","fulfilling,16,1","full,11,4","fun,15,1,16,2","function,10,1","funny,16,1","further,16,1","g,10,8,15,1","gain,10,1,11,1,13,1,18,1","gained,12,1,13,1,19,1,20,2","gainer,17,1,20,1","gaining,12,2,13,8,14,2,15,1,18,2,19,6,20,1","gains,14,1,15,1,16,1,20,1","gallons,11,1","gauge,19,1","gave,11,1,12,1","general,10,1","generate,10,1","georgia,12,1","get,9,2,11,8,12,2,13,1,16,13,17,1,18,3,20,2","getin,15,1","gets,9,1,16,1","getting,9,1,11,1,13,1,14,1,16,3,17,1","gh,11,1,15,2","girl,16,1","girls,10,1,16,1","give,9,2,20,1","givenme,15,1","glaz,11,1","glutamine,9,4,14,4,15,5","go,9,5,10,1,11,4,15,2,16,2,18,1,19,1","goal,9,2,11,5,12,1,16,2,17,1,18,1","goals,9,1,11,2,12,1,20,2","goes,11,1","going,9,2,11,4,14,1,16,2,20,1","goingto,12,1","gone,11,1,14,1","good,9,4,10,1,11,6,12,1,14,1,15,1,17,4,18,2,19,1,20,1","gosh,16,1","goss,10,3","got,9,1,11,4,14,1,16,1,17,1","grad,11,1","grade,9,1,11,2","graded,10,1","grades,11,2","graduate,11,2","grams,10,4","grandparents,11,1","grapefruit,11,1,15,1,16,1","great,9,1,11,3,12,1,13,1,16,1,18,1,20,1","greater,10,2","greatest,9,1","green,11,1,13,1,16,2","greenpeppers,15,1","greg,20,3","grew,11,1","grip,9,3,14,1,18,1","groundturkey,15,1","groundwork,11,1","group,10,2,13,1","groups,11,1","growing,10,1,11,1","growth,9,1,13,1","guarantee,10,1","guess,10,1,11,1,20,1","guidance,16,1","guideline,10,1","guidelines,10,2","guy,16,1","guys,16,1","gym,9,2,11,3,14,1,16,6","habits,11,2","hack,9,1","had,9,1,10,1,11,22,12,5,13,1,15,4,16,6,18,4,20,2","hah,10,1","half,9,1","hammer,14,1","hamstrings,9,2","hand,9,1","hang,16,1,19,1,20,1","happen,16,2","happened,16,2","happening,11,1","happenssuddenly,12,1","happy,11,1,16,2,20,2","hard,9,1,11,1,12,2,16,2,17,2,20,1","hardening,12,2,13,2,14,1,15,1,18,2,19,5,20,1","harder,14,1","has,10,7,11,1,14,1,16,1","haul,20,1","have,9,3,10,4,11,3,13,3,16,6,17,5,18,5,19,2,20,5","havetaken,15,1","having,16,2","he,10,1,11,3,18,2","head,9,1","headed,11,1","headquarters,10,1","hear,15,1","heard,15,1,16,1","heat,10,1","heavier,19,1","heavy,11,2,16,7,18,5,19,1,20,1","heavyweightwas,12,1","heck,14,1","height,15,1","help,9,3,12,1,16,3,17,1,18,1","helped,10,1,15,1,17,1","helpful,16,1","helping,11,1","helps,9,1,20,1","hence,10,1","her,16,11","here,9,1,10,4,11,1,13,1,14,1,19,1","herself,16,3","hey,11,1","hiatus,17,1","high,9,4,10,2,11,1,16,3,18,1,19,1","higher,19,1","highest,9,1","highly,9,1","highquality,13,1","hiit,11,1","him,20,2","hired,10,1","his,10,4,11,1,14,1,18,3,19,1","history,10,1","hit,9,1,11,1,12,1,16,1","hitting,14,1,16,1","hold,9,2,17,1","holding,14,1","home,11,2,16,3,17,1","honest,12,1","honey,16,1","hooked,11,1","hope,16,1,17,1,20,1","hopefully,10,1,20,1","hopes,17,1","hoping,16,1,20,1","horn,15,1","hour,16,1","hours,11,1,16,1,18,1","house,16,2","how,9,3,10,3,11,3,16,4,17,1,18,1","however,9,1,10,1,17,1,18,1","html,0,12,1,12,2,12,3,12,4,12,5,12,6,12,7,12,8,12","http,10,1","huge,17,1,20,1","human,10,2","hungry,11,1","hurry,16,1","hurt,18,1","husband,16,3","hyperextensions,9,1","i,9,4,10,27,11,133,12,15,13,11,14,13,15,19,16,77,17,22,18,28,19,12,20,29","ichanged,15,1","idea,9,1,10,3","ideally,10,1","idecided,14,1","if,9,14,10,1,11,1,14,4,15,2,16,5,17,2,19,1,20,2","ihad,14,1","ii,11,1","iknew,15,1","illustrated,16,1","imagine,14,1,15,1","imagined,16,1","imbalance,18,1","immediately,11,1,12,1,16,1,18,1","impact,16,1,20,1","imperative,9,1","importance,17,1","important,9,3,10,1,11,2,16,1,17,1","importantly,11,1","impressed,11,1,12,1","impressive,12,1","imprinted,10,1","improve,9,1,10,1,12,1","improvement,17,1","in,9,21,10,29,11,36,12,4,13,1,14,8,15,4,16,32,17,11,18,5,19,6,20,14","inch,11,2","inches,11,3","incline,9,2,14,1,16,4","include,10,1","included,9,1","including,10,1,11,1,12,1","inconsistent,10,1","incorporate,14,1","increase,9,12,10,7,16,5","increased,9,1,10,1,15,1","increases,9,1","increasing,9,1,16,3","indeed,10,3,11,1","index,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","indianapolis,16,1","individual,10,1","individuals,18,1","information,17,3","ingest,10,1","ingredients,9,1","initial,16,1","initially,9,1,16,1","injury,18,1","inorder,12,1","inorganic,10,1","inperfect,13,1","inside,10,2,16,1","instance,10,1","instead,9,1,11,1","insteadused,15,1","int,10,1","intact,10,1","intake,9,1","intended,14,3,18,1","intense,9,1,14,3","intensity,9,1,16,1","interest,17,1","interesting,10,1","interests,16,1","international,9,5,10,3,11,5,12,1,15,1,16,5,17,1,20,1","internationalproducts,13,1","interval,9,9","intervals,9,9,11,1","into,9,4,11,2,12,1,13,1,14,1,15,2,16,6,17,2,18,1,19,1","intrigued,10,2","introduced,12,1,13,1","invite,20,1","involved,11,1","inwhich,14,1","ions,10,1","irvine,10,1","is,9,24,10,9,11,3,12,2,13,1,14,1,15,1,16,16,17,7,18,5,19,3,20,6","isat,12,1","isn,12,1,16,1","isolation,9,2","issue,10,2,11,1,12,1","issues,9,1,10,1,11,1,15,1,16,1,20,1","istarted,13,1","isuue,17,1","it,9,18,10,13,11,25,12,4,13,1,14,3,15,5,16,16,17,12,18,6,19,2,20,13","ithought,14,1","itold,15,1","its,9,1,10,1","iwas,12,1,15,1","iwished,14,1","iwork,13,1","j,10,1","january,10,2,11,1","jb,10,1","jean,16,2","jeans,16,5","jeremiah,11,1,12,2","jfogarty,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","jfogartypg2,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","jfogartypg3,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","jfogartypg4,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","jim,10,2","job,11,2","joe,12,2,13,1,15,2,16,1","joefogarty,12,1","joey,15,1","johnson,16,1","join,10,1","joined,11,1","journal,9,8,10,3,11,1,12,1,15,1,16,1,20,1","journey,10,2,16,4","judge,17,1","judges,11,1,15,1,16,1","judgesmade,12,1","judging,18,1,20,1","july,11,1","jumpstarted,12,1","jumpstarting,13,1","jun,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","june,16,1","just,9,3,10,1,11,5,12,3,13,1,16,2,17,2,18,4,19,1","just30,12,1","justwasn’t,12,1","k,10,2","kcal,19,5","keep,9,3,11,1,14,4,16,2","keepgoing,14,2","keeping,9,1,11,2,16,1","keeps,20,1","kelly,16,11","kellylong,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","kept,11,5,16,1,17,1,19,1,20,1","keto,9,1,16,2","ketomusclean,15,1","key,17,1,18,1","kg,10,6","kick,16,1","kid,11,2","kind,10,1","kitchens,10,1","knees,16,2","knew,11,3,16,3,18,1","knocking,16,1","know,9,2,10,1,11,1,13,1,14,2,16,2,19,2","knowing,16,1","known,10,1","l,14,3,15,4","label,10,2","laid,18,1,20,1","lake,16,2","lapse,11,1","large,10,2,11,1,14,1,15,1","last,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,9,3,16,1","lat,9,1","late,9,1","later,11,2,16,3,20,1","lateral,9,3,14,1,16,2","lay,16,1","layer,11,1","lazy,16,1","lb,10,2,11,1,14,8","lbdumbbell,14,1","lbdumbbells,14,2","lbm,17,1,18,1,19,3,20,3","lbs,10,1,11,9,13,1,14,37","leading,9,1,18,1","leadingup,13,1","leafy,13,1","lean,9,9,10,2,11,7,13,3,14,1,15,4,16,12,19,2","learn,18,1","learned,11,1,12,1,16,1,18,1","least,9,2,10,1,12,1","left,11,1","leg,9,10,14,4,18,1","legged,9,1","legs,9,2,13,1,14,1","lemon,10,4","less,9,4,11,1,17,1","let,9,2,10,3,11,1,16,4","lets,9,3","lettuce,15,1,16,1","level,9,1,16,1,17,2,18,2,19,3,20,1","levels,9,1,17,1,20,1","lhw,11,1","life,11,3,12,1,16,3,18,3,20,2","lifestyle,16,5,18,1,20,1","lifting,17,2,18,1","light,16,2","lighter,16,3","like,9,3,10,1,11,1,12,2,16,5,17,3,18,3,19,1,20,2","limit,9,1","limitation,18,1","line,16,1,18,1,19,1","link,9,2","lips,16,1","list,11,3","listed,9,1","listen,10,1,18,1","listened,17,1","literature,12,1","little,12,1,15,1,18,1,19,1,20,3","living,17,1","ll,9,2,16,1,20,2","load,10,1","loading,10,4,19,1","logic,10,2","logical,10,1","long,10,1,11,1,15,1,16,4,17,2,20,4","longer,9,1,10,1,16,2,20,2","longest,12,1","look,9,1,16,7,19,1,20,1","looked,16,2","looking,16,1,20,1","lose,9,2,11,2,16,1","losing,9,2,16,1,19,2","loss,9,4,16,3","lost,10,1,11,2,16,1","lot,10,1,11,2,12,1,14,1,15,1,16,2,17,1,20,1","love,16,1","loved,11,1","lovedbeing,14,1","low,11,1,14,1,15,1,16,5,17,1,18,1,19,1,20,2","lower,16,1,18,1,19,1","lowest,9,1","luckily,11,1","lucky,16,2","lunges,14,2","lying,9,1,14,1","m,10,5,12,1,16,4,17,2,18,1,19,1,20,1","machine,9,1,11,1,14,1,16,3,18,1","machines,16,1","made,9,1,11,2,17,2","magazines,11,1","magnesium,10,2","mail,11,1,16,1","maintain,11,1","maintained,11,1","maintaining,9,1","maintenance,9,1,19,1","make,11,2,16,4,17,1","maker,13,1,14,2,15,3,19,2","makes,10,4,18,1","making,9,1,16,1","man,10,1,11,1,16,2","managed,11,2","management,11,1","mandatory,15,1","mania,10,1","manipulated,10,1","manner,12,1","mantra,11,1","many,9,2,10,2,11,1,15,1,16,2,17,1,18,1,20,2","manyof,15,1","march,11,1","mark,12,2,13,2,14,1,16,1,18,5,19,1,20,1","marketing,10,1,16,1","married,11,1","martin,11,1","mash,16,3","mass,9,12,10,2,11,8,13,5,14,4,15,7,16,6,19,5,20,2","masters,16,1,17,2","matching,12,1","matter,9,1,11,2,19,1","max,16,1","maximal,10,1","maximize,9,3","maximized,13,1","may,0,2,1,2,2,2,3,2,4,2,5,2,6,2,7,2,8,2,9,3,10,6,11,3,19,1","maybe,11,1","mba,11,1","mclish,16,1","me,10,2,11,12,12,7,13,2,14,1,15,3,16,13,17,6,18,5,19,2,20,11","meal,11,20,13,18,14,9,15,22,16,28,19,4,20,3","meal1,13,1","meal25,15,1","meal4,13,1,15,1","mealfrom,15,1","meals,11,4,16,3,19,4","mean,10,1,17,1","means,16,1","meant,16,1,20,1","measured,11,2,17,1","measurement,11,1","meat,10,3,15,1","med,10,1","medium,16,2","meet,18,1","meeting,10,4","megetting,16,1","melt,16,1","member,16,1","members,10,1,20,1","memory,9,1","mental,17,2","mentalapproach,18,1","mentally,12,1","mentioned,10,1,20,1","mess,11,2","met,10,3,11,1,12,1","metab,10,1","metabolic,9,1,10,1","metabolism,9,3,11,1,16,2,19,1","methodology,9,1","mg,10,4","mic,12,1,15,1","middle,16,1","middleweights,12,1","might,9,1,19,1,20,3","mike,0,4,1,4,2,4,3,4,4,4,5,4,6,4,7,4,8,4,17,1,18,1","milas,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,17,1,18,1","milaspg6,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","milaspg7,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","milaspg8,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","mild,9,1","miles,16,4","milk,10,1","mind,9,2,12,1,16,2","minded,10,1","mine,10,1,11,1","mineral,10,1","minimize,9,1","minimum,9,1","minute,9,6,11,3","minutes,9,1,15,1,16,5","mirror,16,1","misdirection,16,1","missing,17,1,18,2","mistakes,9,2","mix,17,1","mixing,9,1","mixture,10,1","mmilas,20,1","mobareki,16,1","moderate,11,1,16,2","modified,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,20,1","mol,10,1","mold,18,1","molecule,10,3","mom,11,3","moment,11,1","monday,11,1,20,1","monitor,9,1","monohydrate,10,1","monster,16,3","month,11,2,16,1","months,11,4,16,5,19,1,20,2","more,9,3,10,5,11,3,13,1,14,2,15,1,16,3,17,1,19,2,20,2","morethan,15,1","moreweight,14,1","morning,9,1,11,1,20,2","most,9,1,11,1,16,2,17,1","mostly,20,1","motivated,11,2","motorcycle,16,1","mountain,11,1","moved,16,1","movement,9,2","moves,9,1","mpk,10,7","ms,16,6","much,9,5,10,3,11,2,15,1,16,1,19,1","mumble,16,1","muscle,9,26,10,19,11,7,13,11,14,2,15,7,16,9,20,4","musclean,9,1,16,2","muscles,10,1,16,2","musclesynergy,14,1","musclewhile,15,1","muscular,16,1","muscularity,9,3,11,6","muslce,9,1","must,10,2,18,1,19,1","muster,16,1","mw,12,1","my,11,70,12,9,13,8,14,4,15,14,16,51,17,12,18,12,19,4,20,16","mybodybuilding,15,1","myers,9,1","myfirst,15,1","mymeals,13,1","myprogress,12,1","myresults,15,1","myroom,15,1","myself,10,3,11,1,16,4,18,2,20,1","name,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,9,1","nationals,12,1","natural,11,1,16,1,17,1","naturally,10,1,11,1","near,11,1","nearby,11,1","nearly,11,1","neck,9,1","nectarine,16,1","need,9,1,16,1","needed,9,1,11,1,12,1,16,1,18,1","needs,9,1,16,1,18,2,19,2","negatively,20,1","negatives,9,1","neglected,16,1","neighborhood,16,1","nerve,10,2","nervous,11,1,14,1","nesbeonline,20,1","net,9,1,10,1,11,1,15,1,16,1,20,1","never,9,1,10,3,11,3,16,4,17,1","nevertheless,10,1","new,9,1,10,1,11,3,13,1,17,1,18,3,20,1","newly,10,1,20,1","newman,13,1,16,1","newmuscle,13,1","news,14,3","newsletter,9,2,10,1,11,1,12,2,16,1,17,1","next,9,7,11,1,12,4,13,2,14,4,16,2,17,4,18,3,19,2,20,2","nexttime,14,1","nickname,15,1","night,11,1,12,1,14,1,16,1,20,1","nightshow,15,1","nine,20,1","no,9,4,10,2,11,5,12,2,14,1,15,1,16,6,17,1,18,1,19,3,20,1","non,11,1,13,1,16,2,17,1","none,20,1","nonfat,16,2","nonsense,9,1,10,1,11,1,12,2,16,1,17,1","normal,10,1,11,1","normally,9,2","northern,11,1,16,1","not,9,6,10,6,11,12,13,1,14,3,15,1,16,7,17,3,18,5,19,3,20,5","notch,11,1","note,9,2,10,3,13,1,15,1","november,11,1","novice,12,1","now,9,2,10,3,11,5,12,2,14,3,15,1,16,3,17,1,18,1,20,1","npc,12,1,16,2,17,2","npccollegiate,12,1","number,9,3,11,3,12,1,14,3,15,1,16,2","nutr,10,1","nutrients,16,1","nutrition,9,5,10,1,11,3,12,4,13,1,14,1,15,1,16,4,17,6,18,2","nutritional,9,1,16,1,17,2,18,2,19,1,20,1","oatmeal,11,2,13,2,14,1,15,2,16,3","obese,10,1","obesity,10,1","obsidian,10,1","occupied,16,1","occurred,10,1","occurring,10,1","october,11,2","of,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,9,39,10,56,11,23,12,5,13,6,14,5,15,5,16,32,17,12,18,8,19,4,20,18","ofbeverly,15,1","ofcourse,15,1","off,9,8,11,4,12,1,13,3,15,2,16,4,19,1,20,1","officially,11,1","often,9,2,10,2,11,2,16,1","oh,16,1","oil,11,1,13,2,14,3,15,5,16,2","ok,9,1,18,1","old,10,2,16,1,17,3","older,11,1,16,1","olive,13,1","olympia,16,1","omelet,13,1","on,9,23,10,9,11,18,12,2,13,6,14,7,15,3,16,28,17,2,18,4,19,5,20,5","once,9,1,10,1,11,3,14,1,16,9,20,1","onceagain,14,1","one,9,15,10,4,11,3,12,1,13,3,14,4,16,6,17,4,18,2,20,2","onegoal,12,1","onions,13,1","online,9,1,10,1,11,2,15,1,16,1,20,1","only,9,2,10,1,11,3,16,3,17,1,20,4","onstage,14,1","opinions,11,2","optional,9,1","or,9,15,10,11,11,13,13,10,14,6,15,5,16,56,18,1,19,1,20,5","orcooked,15,1","order,9,1,10,1,11,3,15,1,16,2,17,1,20,1","ordered,11,1","originally,9,1","orreps,13,1","other,9,1,10,1,11,2,13,1,15,1,16,4,18,1,19,1,20,3","others,10,3,15,1,17,2,20,1","othervegetable,15,1","ouch,18,1","ounce,9,1","our,10,4,11,2,16,1,18,1","out,9,10,10,4,11,13,13,3,14,2,15,3,16,7,17,1,18,3,19,3,20,6","outfor,15,1","outline,9,1","outside,11,1,16,3","over,9,4,10,2,11,2,12,1,16,3,20,2","overall,12,1,15,1","overfat,9,1","overhead,14,1","overlooked,10,2","overly,11,1","overnight,10,1,16,2","overthe,15,1","overtime,19,1","overtraining,9,2,16,1","overwhelmed,11,1","owering,16,1","own,10,1,11,1,13,1,16,1,18,1","oz,11,11,13,11,14,5,15,11,16,20","p,10,3","pace,14,2","pacewith,14,1","packages,11,1","packets,10,1","page,12,1,13,2,14,2,15,1,17,1,18,2,19,2,20,1","paid,11,1,12,1","painful,16,1","pak,11,2,13,1,14,1,15,2,16,5","palms,16,2","papers,10,1,11,1","parallel,16,1","parameters,9,3","parent,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","parents,11,1","parliticci,12,1","part,9,1,10,1,11,1,16,2,20,1","participant,16,1","participants,10,1","participate,16,1","particular,9,1,10,1","partner,11,1,16,1","parts,9,1","passed,11,1","past,10,1,12,1,17,3,18,1,20,1","patient,11,1,16,1","paul,16,1","paying,13,1","pc,10,2","peach,16,5","peak,9,1","pec,14,1","pennsylvania,11,1","people,11,2,12,1,14,1,16,1,19,1","peppers,13,1","per,9,1,10,3,11,2,15,1,16,4","percentage,10,1","perceptual,10,1","perfect,9,4,18,2","perform,9,2","performance,10,1","performed,9,1,10,1,13,1,16,1","perhaps,10,1,20,1","period,9,1,10,1,11,1,20,1","person,16,2","personal,10,1,17,1,18,1,20,1","personally,15,1","personalsolution,12,1","phase,10,1,12,4,13,6,14,1,15,3,18,2,19,7,20,1","phases,14,1,19,1","phone,16,1","phosphate,10,15","phosphates,10,11","phosphocreatine,10,3","phosphorus,10,2","phosphorylated,10,1","photo,16,1,18,1","photographs,12,1","photos,16,1","physical,9,1","physiological,10,2","physiology,10,1","physique,16,3","pi,10,1","picked,13,1,15,1","picture,16,2","pictures,16,1","piece,11,2,17,1","pineapple,16,2","pink,17,1","pita,16,1","pittsburgh,11,1","pizza,11,1","place,9,1,11,2,15,1,16,1,17,2,20,1","placing,16,1","plan,9,1,11,3,13,1,15,1,17,2,18,10,19,2,20,4","planning,11,1","plans,9,1,11,1,16,1,18,2","plastic,10,3","plasticity,10,1","plate,11,1","plateau,20,1","plates,11,1,14,2","play,16,1","played,11,2","playing,16,1","plays,10,1","please,11,1","plus,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,9,2,10,10,11,1,13,4,16,2,18,1","pocket,16,1","point,9,1,10,2,11,4","pointing,10,1","points,10,1","pool,10,1","pork,16,1","portion,19,1","pose,12,2,14,1,15,1","posedown,15,1","poses,15,1","posing,14,1,15,1","posingroutine,15,1","positive,9,1,10,1","possible,9,1,17,1","post,10,1,11,2,13,2,14,1,15,1","potassium,10,5","potato,11,1,13,2,14,1,15,2,16,5","potatoes,11,1","potential,10,1","pound,11,1","poundage,9,1","poundages,9,3,20,1","pounds,9,1,10,1,11,6,12,1,13,2,16,6,17,1,19,1,20,2","powders,11,1","power,16,5","powerfully,10,1","practices,10,1","prd,20,1","pre,9,4,11,1,13,2,18,1,19,2,20,4","preacher,14,1","preceding,9,1,11,1","precision,12,1,14,1","precontest,9,5","precooked,15,1","prejudging,15,1","premise,10,1","premium,9,1","prep,9,1,18,1","preparation,9,3,11,1,14,1","prerequisites,9,1","present,10,1","press,9,8,11,2,14,3,16,1","presses,9,1,16,1,18,3","pressure,11,1","prestigious,17,1","presumably,10,1","pretend,20,1","pretty,10,1,11,3,17,1","prevent,9,1","previous,9,1,11,1,12,1,13,3,14,1,15,1,17,1,18,1,19,1,20,1","prior,15,1","priorities,16,1","pro,15,1","probably,16,1,17,1,20,1","problem,10,1,17,1,18,1,20,1","produce,10,1","product,9,1,10,3","production,10,1","products,10,1,14,1,15,2,19,1","profile,9,1,10,1,11,3,15,1,16,1,20,1","program,9,9,12,2,13,4,14,2,15,4,16,8,17,1,18,2,19,1","progress,9,6,11,1,12,4,17,1,20,1","progressing,11,1","progression,9,1","promoter,15,1","promoterstepped,12,1","proof,17,1","proper,9,2,13,1,19,1","protein,9,2,10,1,11,4,13,1,15,1,16,3,19,1","proteins,10,1","proudly,11,1","proved,12,1","proven,18,2","provide,20,1","provided,10,2","provider,9,3,11,3,13,5,15,3,16,3,20,1","provides,9,1","published,10,1","pull,9,1","pulldown,9,2","pulldowns,9,1,14,1,16,1","pullups,16,1","pump,9,1,16,1","pumps,14,1","push,9,1,14,1,18,1","pushdown,9,2","put,11,1,13,2,15,1,17,4,18,1","putting,11,1,15,1,17,1,18,2","puzzle,11,1","puzzling,14,1","pwr,10,1","quads,9,2","qualify,17,1","quality,10,1,11,2,16,1,19,1","quantities,10,2,11,1","quantity,11,1","quarter,11,1","quest,16,1","question,16,3","questions,10,1,20,1","quick,9,1","quickly,16,1","quit,11,1","quite,10,3","r,10,1","rachel,16,6","raise,9,4,14,1,16,2,20,1","raises,9,4,14,2,16,1","ran,16,1","range,9,10,11,1,16,1,17,1,19,1,20,1","raoul,12,1","rate,9,1,10,1,16,1","rather,10,1","razor,13,1,15,1","re,9,1,11,1","reach,9,3,16,1","reached,16,1","reacts,18,1","read,10,2,11,2,12,1,17,1","reading,11,1,17,1,20,1","ready,11,2,14,3,16,1","real,9,1,18,2","realistic,11,1,12,1","reality,12,3,13,1,15,1","realized,20,1","realizing,20,1","really,9,2,11,1,12,1,16,2,17,1,20,1","rear,9,2,14,2","reasonable,11,1,20,2","recall,10,1","received,10,1,11,1","recently,10,1","recognize,16,1,17,1","recommend,9,2,10,1","recommendations,11,1","recommended,9,1,10,1,11,1,16,1","recommends,18,1","record,9,2,11,1","recording,9,1","recovery,16,1","red,10,1,11,1,13,1,16,1","redondo,10,1","reduce,9,5,16,1","reduced,9,4","reducing,9,2","refer,9,1","references,10,2","referred,11,1","referring,15,1","regarding,17,1","regular,16,1,18,1","regulation,10,1","reinventing,18,1","relat,10,1","relate,20,1","relatively,12,1","relaxi,16,1","relevance,10,1","reliever,20,1","religiously,16,1","rely,9,2","remain,9,1,11,1","remained,15,1","remarkable,10,3,16,1","remarkably,10,1","remember,9,4","remembering,16,1","reminded,10,1","rep,9,13,18,1","repeat,9,3,13,1","repeats,13,1","rephrase,16,1","replace,10,1","replenished,10,1","reported,10,1","reps,9,20,14,61,16,10,18,1,20,1","repsincline,16,1","reputation,11,1","required,10,1","researchers,10,1","reserve,9,1,20,1","resolve,9,1","respond,16,1","responding,11,1","response,10,1,11,1","responses,10,1","responsibility,11,1","rest,9,20","restricted,11,1","rests,9,1","result,20,1","results,10,6,13,3,15,1,16,2,17,3,18,4,19,1,20,3","retain,9,4","retaining,9,1","returned,11,1","review,9,1,10,2","rice,11,1,13,1,14,1,15,2,16,4","rid,11,1","ride,16,1","riechman,10,1","riedinger,9,1","right,9,4,11,1,16,2,17,7,18,4","risking,18,1","ritter,12,1,13,1,18,2","ritterused,14,1","road,16,1","roar,12,1","rob,10,3","robertson,10,1","robthoburn,10,1","rode,11,1","roger,9,1","role,10,1","rolled,11,1","rome,16,1","ronnie,9,1","room,10,2,16,1","rotate,16,1","rotator,18,1","rottweiler,16,1","roughly,10,1","routine,9,1,15,1,16,1,18,1","row,9,3,14,1,16,4","row3,16,1","rowing,9,1","rows,14,2,18,2","rule,19,1","run,16,3,19,2","running,10,1,16,2","rural,11,1","rx,10,3","s,9,8,10,11,11,4,12,2,13,5,14,1,15,2,16,11,17,1,18,6,19,1,20,3","sacrificing,9,2","sad,16,1","said,10,1,11,5,16,3","salad,11,2,13,1,14,2,15,3,16,4","salmon,16,1","same,9,6,10,3,13,6,14,1,15,2,16,5,18,1,19,1,20,1","sameas,15,1","sandy,20,1","sane,20,1","sat,10,1,11,1","satisfaction,20,1","satisfactory,17,2","saturate,10,1","saturated,10,1","saturday,16,1,20,1","saw,13,1,18,1","say,9,1,10,1,11,1,20,1","saying,16,1","scale,16,2","scaled,10,1","scales,11,2","schedule,9,1,11,2","schemes,18,1","school,11,8,16,1","science,10,1","scientific,10,4","scoop,10,1,11,1,13,2,15,2,16,2","scoop100,15,1","scoops,9,1,11,6,13,8,14,2,15,6,16,6","scott,10,1","scuba,16,1","searched,18,1","searching,17,1","season,15,1,16,1,20,1","seated,9,2,14,3,16,2","second,9,4,11,1,16,2","seconds,9,2,14,1","secret,20,1","see,9,1,10,3,11,1,15,1,16,2,17,2,20,1","seeing,16,1,18,1","seem,9,1,18,1","seemed,11,1,16,1,17,1,18,1,20,2","seemingly,10,1","seems,9,1,10,1","select,9,4,10,8,11,1,14,2,15,2,16,1,18,1","self,10,1,16,1","senior,11,1","sensation,10,1","sense,10,3,18,1","sent,11,1","separated,11,1","separation,9,1","september,11,1","serious,16,1","service,11,2","serving,10,1,16,1","session,9,2","sessions,9,1,11,3,16,2","set,9,13,11,3,13,2,14,26,16,1,18,1,20,1","set8,14,1","sets,9,53,13,1,14,3,16,3","setting,11,1","seven,13,1","several,10,1,11,2,17,1,20,1","shake,10,1,11,1,14,3,15,3","shaker,9,1","shakes,11,1","shakespeare,16,1","shaking,16,1","shape,11,1,15,1,16,2","share,17,2,20,2","sharing,10,1","she,16,17","shins,16,1","shocked,11,1","shop,11,1","shortened,9,1","shot,12,1,20,1","should,9,10,10,3,15,1,19,1","shoulder,9,1,14,1,16,1,18,1","shoulders,9,3,13,1,14,1,16,2,18,1","show,11,8,12,2,13,2,14,1,15,2,16,3,17,2","showing,10,1","shows,9,1","shredsville,16,1","shrug,16,1","shrugs,14,1","side,9,1,16,1,19,1","sift,17,1","significant,17,1,18,1","simple,11,1,12,1,16,1","simpleavoidance,16,1","simply,10,1,18,1","since,9,1,11,1,16,1,17,1,18,1","single,10,1","sirloin,11,1,14,1,15,1,16,1","sister,16,3","site,10,1","sitting,10,1","situation,18,1,20,1","six,9,2,12,1,13,1,16,1,20,2","sixteen,12,1","size,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,9,1,10,2,11,5,13,4,14,3,15,3,16,8,19,2,20,1","sizes,19,1","skeletal,10,3","skinny,16,1","skip,11,1,13,1","skipped,11,1","slices,16,2","slid,16,1","slightly,20,1","slow,13,1,17,1,20,1","slowed,12,1","slowly,20,2","small,11,1,16,3","smaller,10,2,11,1,19,1","smart,16,1","smiling,16,1","smith,9,1,12,1","so,9,1,10,3,11,6,16,7,17,1,18,5,19,1,20,4","social,11,1","sodium,10,1","softball,16,1","softer,16,1","solid,10,1","solution,11,1,14,1,17,1","some,9,2,10,6,11,3,12,1,16,4,17,1,18,1,19,2,20,1","somebody,10,1","somehow,11,1","someone,16,1,18,2","something,10,1,12,3,18,3","sometime,10,1,11,1","sometimes,16,1","soon,9,1,10,1","sooner,16,1","sorting,17,1","sothrilled,13,1","sought,18,1","sound,10,2,17,1,18,1","soundslike,12,1","source,18,1","spans,17,1","spares,9,1","speak,16,1","species,10,1","spend,11,1,16,1","spending,16,1","spent,11,1","spinach,11,1,13,1","spinning,20,1","split,9,4,13,1","splits,9,1","sport,11,2","sports,10,1,11,1,16,1","spratt,12,1","spring,11,1","squat,18,1","squats,9,2,14,1","squeeze,9,1","stabilizing,20,1","stabliizing,18,1","stacked,10,1","stacks,11,1","staff,10,1,11,1,17,1,20,1","stage,11,1,12,1,13,1,14,2,16,3","stagethan,14,1","stalled,12,1","standing,14,2","standpoint,10,1","staple,16,1","starchy,16,2","staring,10,1","start,9,4,16,2,18,1,20,1","started,9,2,11,4,12,1,13,1,14,1,16,2,18,1,20,1","starting,10,1,18,1","state,17,2","stated,18,1","station,16,1","stats,11,2","stay,18,1,20,4","stayed,13,1","stayedlean,15,1","staying,16,2,19,2","steak,11,1,13,1,14,1,15,1,16,1","step,9,1,11,1,14,1,17,1","stepped,15,2,16,1","stick,11,1,20,1","stiff,9,1","still,10,2,17,1,18,1","stimulated,10,1","stock,10,2","stop,9,1,11,1","stores,10,4","stories,18,1,20,1","straight,11,2,14,1,16,1","strategy,15,1,17,3,18,2,20,5","strawberries,11,1,16,5","strength,9,1,11,3,16,1","stress,20,1","stresspracticing,14,1","strict,9,3,13,1","striking,20,2","strip,9,1","strong,20,1","stronger,13,1","struck,18,1","structured,11,1","stuck,16,1","studies,10,4","study,11,2","stumpy,15,1","subjects,10,2","submarine,11,1","substance,10,2","substantial,10,1","substantially,10,1","substituted,18,2","success,16,1,17,2,18,3,20,3","successes,18,1","successful,9,1,17,1","successfully,12,1","such,9,1,10,2,15,1","suffice,10,1","suggest,10,3,19,1","suggested,11,1","suggesting,18,1","suggests,10,1","sunday,20,1","sundays,20,1","sunflower,15,1","super,11,2,12,1,13,1,14,1,15,2","superfluous,10,1","superior,9,1","superset,9,2","supersets,9,1","supersetted,9,1","supersetting,9,1","supplement,9,4,11,2,13,3,14,1,15,6,16,6","supplementation,10,10,16,1","supplemented,10,1","supplementing,10,4","supplementregimen,14,1","supplements,9,6,10,2,11,3,13,2,16,5,17,1,19,2","supplementswith,15,1","support,11,2","supporting,18,1","supposed,16,1","supra,10,1","supreme,17,1","sure,9,1,11,3,14,1,16,1","surface,16,1","surgery,16,1","surpassing,11,1","surprise,16,1","sweating,16,1","swedish,10,1","sweet,11,1,13,1,14,1,15,2,16,3","swim,16,1","switched,11,2,20,1","switching,19,1,20,1","swore,10,1,16,1","synergy,9,1,11,1,13,1,14,3,15,2,16,3,20,1","synthesize,9,1,10,1","system,11,1","systems,10,1","t,9,4,10,1,11,9,12,2,14,1,16,10,17,2,18,4,19,1,20,2","tabs,14,1,15,2","tackle,16,1","take,9,5,10,2,11,1,13,1,16,6,17,1,18,2,20,1","taken,11,1,13,1,16,1,18,1","takes,16,1","taking,10,3,16,3","talk,12,1","talked,10,1,12,1,17,1","talking,10,1,11,2","talks,10,1","tan,15,1","target,11,1","targeted,9,2","tbl,15,1","tbs,11,4,13,2,14,1,15,3,16,5","teaching,17,1","team,16,1","teambeverly,12,1","tearfully,16,1","technique,9,2","tell,20,1","tempted,16,1","ten,10,1,11,3,13,1,16,1,19,1,20,2","tenderloin,16,1","test,11,1","tested,10,1,17,1","text,10,1","th,17,1","than,9,2,10,3,11,4,12,1,16,2,17,2,18,1,19,2,20,2","thank,11,1","thankeveryone,12,1","thanks,11,2","thanksgiving,11,1","that,9,13,10,13,11,13,12,5,13,1,16,30,17,14,18,11,19,7,20,14","thatsuccessfulbodybuilding,12,1","the,9,69,10,49,11,69,12,22,13,11,14,18,15,17,16,69,17,23,18,18,19,17,20,18","thefinal,13,1","thehardening,15,1","their,9,1,10,3,11,2,12,2,18,1,20,1","thelongest,12,1","them,9,1,15,1,16,5,18,1","then,9,4,10,1,11,8,12,3,13,2,15,4,16,4,17,1,18,1,20,3","thenutritionaldensity,13,1","theproducts,15,1","there,9,4,10,3,11,5,16,2,17,2,18,1,20,2","therein,10,1","therewas,14,1","thermogenesis,10,2","these,9,2,10,3,11,1,15,1,16,2,18,1,19,1","theseadvanced,14,1","thetime,15,1","thevery,14,1","theworkouts,12,1","they,10,3,11,2,12,1,15,1,20,1","theyare,13,1","theygave,12,1","thing,9,1,11,3,14,1,16,1,18,1,20,2","things,16,3,17,1,18,2","think,9,1,10,2,16,1,20,3","thinking,10,1,18,1,20,1","third,9,1,13,1,16,1","thirteen,11,1,13,1","thirty,9,1,16,1","this,9,11,10,13,11,14,12,1,13,1,15,2,16,14,17,11,18,4,19,3,20,11","thisgood,14,1","thisyear,12,1","thoburn,10,2","those,9,1,16,1,18,2","though,10,1,11,3,16,1","thought,10,1,11,2,15,1,16,4,17,1","thoughts,16,1","thoughtwere,15,1","three,9,12,10,1,11,2,12,3,13,2,15,1,16,5,19,1","thrilled,20,1","through,10,1,11,3,12,1,15,1,16,1,17,2","throughout,9,1","thumb,19,1","thursday,11,1,15,1","tickled,17,1","tie,16,1","tied,16,1","time,9,4,10,2,11,12,12,3,13,2,14,6,15,1,16,8,17,1,18,1,20,2","timer,9,1","times,11,1,16,1","timing,9,1,17,1,18,1","tipped,11,1","tipping,11,1","tips,16,1","tired,16,1","tissue,9,2","tissues,10,3","tit,12,1","to,9,70,10,34,11,60,12,14,13,10,14,23,15,11,16,62,17,20,18,23,19,8,20,25","to2,15,1","to8,14,1","tobeverly,13,1","tocooking,15,1","tofollow,13,1","together,16,1,17,6,18,2","togo,14,1","told,10,1,16,2","toldto,14,1","tomato,15,2,16,2","tomatoes,13,1","too,9,6,15,1,16,5,18,1","took,11,1,14,1,16,1,17,1","top,9,4,11,2,16,2","topic,10,2","topractice,15,1","tore,16,1,18,1","tostep,12,1","total,9,8,10,2,16,1,19,1","touchup,15,1","tough,9,1,16,1","towards,9,1","track,9,1,11,2,16,2,20,1","tracking,9,2","trademark,10,1","traditional,18,1","train,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1,9,5,11,1,14,2","trainand,12,1","trained,11,1,12,1,15,1,16,2,17,1","trainer,15,1","trainerassured,14,1","training,9,26,11,12,12,3,13,8,14,6,15,7,16,14,17,2,18,5,19,3,20,2","training4,15,1","training6,15,1","trainingnote,14,1","transform,16,1","traps,13,1,14,1","treadmill,16,2","trial,10,1,19,1","triceps,9,7,13,1,14,1","tricks,17,1","tried,11,1,14,1","triphosphate,10,1","trivial,10,2","trophy,17,1","true,11,1,16,2","trust,11,1","try,9,4,11,3,14,3,16,1,17,1,18,1","trying,13,2,18,1","tsomething,12,1","tsp,13,1,16,1","tuesday,16,1","tuna,11,1,13,1,15,1,16,7","turbuient,18,1","turkey,11,2,13,3,16,13","turned,12,1,15,1","turning,13,1,14,1,15,1","turns,11,1","tweaked,11,1","twelve,9,2","twenty,10,1","twice,10,1,11,3,15,1,16,6,20,1","twisting,9,1","two,9,13,10,1,11,4,12,1,13,2,14,1,15,1,16,5,18,2","twolighter,13,1","type,10,1,11,1,13,1","ultra,9,1,11,10,13,5,14,4,15,5,16,11,19,4,20,1","ultra40,13,1","unanimous,14,1,15,1","uncontrolled,20,1","under,11,3","understand,16,1","unique,18,1","unnecessary,18,1","until,14,2,16,1,17,1,20,1","untilfailure,14,1","up,9,8,10,4,11,9,13,1,16,9,18,2,20,1","updating,11,1","upfrom,15,1","upgrade,17,1","upon,10,1","upright,14,1,16,2","uptake,10,1","urine,10,1","us,10,2,18,1","usa,11,1,16,1","use,9,6,10,3,14,2,15,1,16,4,17,1,19,1","used,9,1,13,1,14,2,16,3,19,1,20,1","uses,10,1","using,10,1","usually,9,1,14,1","utilizationat,13,1","va,17,1","value,11,1,20,1","values,19,1","variability,10,2","variable,10,1","variety,9,1,16,1","varsity,16,1","vascular,15,1","ve,9,2,11,1,16,1,17,3,18,1","vegetable,13,1,14,2,15,2","vegetables,11,3,13,2,15,2,16,1","vegetables1,16,1","veggies,16,5","version,18,1","versions,15,1","vertebra,18,1","vertebrates,10,1","very,9,3,11,4,16,4,17,3,18,2,20,5","via,11,1","viable,10,1","victim,20,1","viewed,10,1","vinegar,13,1,16,1","vinegarand,15,1","visiting,11,1","vitamins,11,1","vol9,0,1,1,1,2,1,3,1,4,1,5,1,6,1,7,1,8,1","volume,9,1,10,1,11,1,12,1,16,1,17,1,18,2","w,13,1","waist,11,1","waistline,11,4","wait,12,1,14,1","waiting,11,1","wake,16,1","walk,12,1,16,2","walker,10,2","walking,14,1","wall,0,1","want,0,3,16,1,17,1,20,1","wanted,11,5,16,2,18,2","wants,0,1","warm,0,1,13,1,16,1","was,10,7,11,51,12,10,13,3,14,6,15,4,16,33,17,6,18,7,19,2,20,7","wasabout,15,1","wasenough,15,1","wasindescribable,12,1","wasn,12,1,16,1","wasstalled,12,1","wastrained,13,1","watch,11,1","water,11,3,13,4,14,3,15,4,16,4,20,2","waterpost,15,1","way,0,1,11,2,16,7,18,1,20,2","we,0,1,10,7,11,4,12,1,15,1,16,2,17,1,18,4","weak,16,1","weakness,18,1","website,10,1,11,1","wednesday,16,1","week,0,4,11,5,12,1,15,1,16,11,20,2","weekend,16,1","weekly,16,2","weeks,0,14,11,7,12,2,13,3,14,3,15,3,16,2,19,2,20,7","weigh,10,1","weighed,11,4,15,1,16,1","weight,0,12,10,2,11,6,13,1,14,3,15,1,16,5,18,2","weighted,0,1","weights,0,1,16,1,20,1","well,0,1,11,2,15,1,16,4","went,0,5,11,3,15,2,16,1","wentto,15,1","were,10,2,11,9,12,1,13,1,14,3,15,1,16,2,17,1,18,2,19,1,20,1","weren,11,2","wet,11,1","what,0,8,10,6,11,7,12,2,15,2,16,3,17,8,18,2,19,5,20,3","whatever,16,2","wheat,16,1","wheel,18,1","when,0,2,10,2,11,2,12,1,13,2,16,6,17,1,18,2","where,0,1,10,1,13,1,16,1,18,1,19,1,20,2","whether,0,2","whew,14,1","which,10,2,11,2,14,2,17,2,20,1","while,0,3,12,1,13,1,14,1,15,1,16,1,19,1,20,2","whipping,19,1","whistle,12,1","whitefish,11,1,16,5","whites,11,3,13,4,14,1,15,3,16,4","who,0,1,11,2,16,4,18,1,20,1","whole,11,2,13,4,14,1,15,1,16,3","why,0,1,10,3,11,1,14,1","wide,0,2,18,1","widely,10,1","wife,11,2","will,0,8,14,1,16,4,17,4,19,1,20,5","win,0,1,15,1","winner,12,1,16,1","winning,12,2","winnner,14,1,15,1","wise,0,1,16,1","wish,0,1","with,0,16,10,14,11,18,12,3,13,5,14,7,15,7,16,22,17,3,18,6,19,4,20,7","within,0,1,10,1,20,2","withinferior,15,1","withinthe,12,1","without,0,1,11,2,13,1,16,2,18,1,19,1","withoutthe,15,1","woman,16,1","women,10,1","won,0,1,12,1,15,1,16,1","words,19,1","work,0,9,10,1,11,5,16,6,17,2,18,2,20,1","worked,11,5,16,1,20,1","working,0,1,10,1,11,1,13,1,14,26,16,1","workingset,14,2","workout,0,15,10,2,11,5,13,2,14,2,15,1,16,2","workout2,15,1","workouts,0,3,20,2","workout…how,11,1","workplace,11,1","works,0,1,17,3,20,1","world,0,1,10,2,11,1,13,1,15,1,16,1,17,1,20,2","worlds,18,1","worth,10,1","would,0,1,10,4,11,2,12,1,15,1,16,6,17,1,18,2,19,2,20,1","wouldn,11,1","wow,10,1,16,2","wristwatch,0,1","write,11,1,20,1","written,10,1","wrong,0,2","www,10,1","x,16,8,18,1","year,11,3,12,1,17,9,20,7","yearbefore,12,1","years,11,2,12,2,16,2,17,3,18,2","yelling,15,1","yes,16,1","yet,11,1,15,1,17,1","yetavailable,14,1","you,0,71,10,8,11,6,12,2,14,6,16,18,17,15,18,6,19,6,20,13","youcan,14,2","younever,14,1","your,0,47,10,8,13,1,14,1,16,9,17,1,18,2,19,5,20,5","yourself,0,1,16,2","yourselves,20,1","youtrain,14,1","zma,19,1"); arrFiles=new Array();arrFiles[0]=new Array("","Index of /vol9_3","","","Index of /vol9_3 Name Last modified Size Description Parent Directory 10-Jun-2004 15:34 - contest_train.html 03-May-2004 15:55 21k creatine_plus.html 03-May-2004 16:54 15k dfishel.html 29-Apr-2004 15:30 18k jfogarty.html 16-Apr-2004 09:34 5k jfogartypg2.html 16-Apr-2004 09:34 6k jfogartypg3.html 16-Apr-2004 09:34 8k jfogartypg4.html 16-Apr-2004 09:34 8k kellylong.html 21-Apr-2004 12:18 22k mike_milas.html 23-Apr-2004 11:21 6k mike_milaspg6.html 23-Apr-2004 11:21 5k mike_milaspg7.html 23-Apr-2004 11:28 4k mike_milaspg8.html 23-Apr-2004 11:30 7k");arrFiles[1]=new Array("?D=A","Index of /vol9_3","","","Index of /vol9_3 Name Last modified Size Description Parent Directory 10-Jun-2004 15:34 - contest_train.html 03-May-2004 15:55 21k creatine_plus.html 03-May-2004 16:54 15k dfishel.html 29-Apr-2004 15:30 18k jfogarty.html 16-Apr-2004 09:34 5k jfogartypg2.html 16-Apr-2004 09:34 6k jfogartypg3.html 16-Apr-2004 09:34 8k jfogartypg4.html 16-Apr-2004 09:34 8k kellylong.html 21-Apr-2004 12:18 22k mike_milas.html 23-Apr-2004 11:21 6k mike_milaspg6.html 23-Apr-2004 11:21 5k mike_milaspg7.html 23-Apr-2004 11:28 4k mike_milaspg8.html 23-Apr-2004 11:30 7k");arrFiles[2]=new Array("?D=D","Index of /vol9_3","","","Index of /vol9_3 Name Last modified Size Description Parent Directory 10-Jun-2004 15:34 - mike_milaspg8.html 23-Apr-2004 11:30 7k mike_milaspg7.html 23-Apr-2004 11:28 4k mike_milaspg6.html 23-Apr-2004 11:21 5k mike_milas.html 23-Apr-2004 11:21 6k kellylong.html 21-Apr-2004 12:18 22k jfogartypg4.html 16-Apr-2004 09:34 8k jfogartypg3.html 16-Apr-2004 09:34 8k jfogartypg2.html 16-Apr-2004 09:34 6k jfogarty.html 16-Apr-2004 09:34 5k dfishel.html 29-Apr-2004 15:30 18k creatine_plus.html 03-May-2004 16:54 15k contest_train.html 03-May-2004 15:55 21k");arrFiles[3]=new Array("?M=A","Index of /vol9_3","","","Index of /vol9_3 Name Last modified Size Description Parent Directory 10-Jun-2004 15:34 - jfogarty.html 16-Apr-2004 09:34 5k jfogartypg2.html 16-Apr-2004 09:34 6k jfogartypg3.html 16-Apr-2004 09:34 8k jfogartypg4.html 16-Apr-2004 09:34 8k kellylong.html 21-Apr-2004 12:18 22k mike_milas.html 23-Apr-2004 11:21 6k mike_milaspg6.html 23-Apr-2004 11:21 5k mike_milaspg7.html 23-Apr-2004 11:28 4k mike_milaspg8.html 23-Apr-2004 11:30 7k dfishel.html 29-Apr-2004 15:30 18k contest_train.html 03-May-2004 15:55 21k creatine_plus.html 03-May-2004 16:54 15k");arrFiles[4]=new Array("?M=D","Index of /vol9_3","","","Index of /vol9_3 Name Last modified Size Description Parent Directory 10-Jun-2004 15:34 - creatine_plus.html 03-May-2004 16:54 15k contest_train.html 03-May-2004 15:55 21k dfishel.html 29-Apr-2004 15:30 18k mike_milaspg8.html 23-Apr-2004 11:30 7k mike_milaspg7.html 23-Apr-2004 11:28 4k mike_milaspg6.html 23-Apr-2004 11:21 5k mike_milas.html 23-Apr-2004 11:21 6k kellylong.html 21-Apr-2004 12:18 22k jfogartypg4.html 16-Apr-2004 09:34 8k jfogartypg3.html 16-Apr-2004 09:34 8k jfogartypg2.html 16-Apr-2004 09:34 6k jfogarty.html 16-Apr-2004 09:34 5k");arrFiles[5]=new Array("?N=A","Index of /vol9_3","","","Index of /vol9_3 Name Last modified Size Description Parent Directory 10-Jun-2004 15:34 - contest_train.html 03-May-2004 15:55 21k creatine_plus.html 03-May-2004 16:54 15k dfishel.html 29-Apr-2004 15:30 18k jfogarty.html 16-Apr-2004 09:34 5k jfogartypg2.html 16-Apr-2004 09:34 6k jfogartypg3.html 16-Apr-2004 09:34 8k jfogartypg4.html 16-Apr-2004 09:34 8k kellylong.html 21-Apr-2004 12:18 22k mike_milas.html 23-Apr-2004 11:21 6k mike_milaspg6.html 23-Apr-2004 11:21 5k mike_milaspg7.html 23-Apr-2004 11:28 4k mike_milaspg8.html 23-Apr-2004 11:30 7k");arrFiles[6]=new Array("?N=D","Index of /vol9_3","","","Index of /vol9_3 Name Last modified Size Description Parent Directory 10-Jun-2004 15:34 - mike_milaspg8.html 23-Apr-2004 11:30 7k mike_milaspg7.html 23-Apr-2004 11:28 4k mike_milaspg6.html 23-Apr-2004 11:21 5k mike_milas.html 23-Apr-2004 11:21 6k kellylong.html 21-Apr-2004 12:18 22k jfogartypg4.html 16-Apr-2004 09:34 8k jfogartypg3.html 16-Apr-2004 09:34 8k jfogartypg2.html 16-Apr-2004 09:34 6k jfogarty.html 16-Apr-2004 09:34 5k dfishel.html 29-Apr-2004 15:30 18k creatine_plus.html 03-May-2004 16:54 15k contest_train.html 03-May-2004 15:55 21k");arrFiles[7]=new Array("?S=A","Index of /vol9_3","","","Index of /vol9_3 Name Last modified Size Description Parent Directory 10-Jun-2004 15:34 - mike_milaspg7.html 23-Apr-2004 11:28 4k jfogarty.html 16-Apr-2004 09:34 5k mike_milaspg6.html 23-Apr-2004 11:21 5k mike_milas.html 23-Apr-2004 11:21 6k jfogartypg2.html 16-Apr-2004 09:34 6k mike_milaspg8.html 23-Apr-2004 11:30 7k jfogartypg4.html 16-Apr-2004 09:34 8k jfogartypg3.html 16-Apr-2004 09:34 8k creatine_plus.html 03-May-2004 16:54 15k dfishel.html 29-Apr-2004 15:30 18k contest_train.html 03-May-2004 15:55 21k kellylong.html 21-Apr-2004 12:18 22k");arrFiles[8]=new Array("?S=D","Index of /vol9_3","","","Index of /vol9_3 Name Last modified Size Description Parent Directory 10-Jun-2004 15:34 - kellylong.html 21-Apr-2004 12:18 22k contest_train.html 03-May-2004 15:55 21k dfishel.html 29-Apr-2004 15:30 18k creatine_plus.html 03-May-2004 16:54 15k jfogartypg3.html 16-Apr-2004 09:34 8k jfogartypg4.html 16-Apr-2004 09:34 8k mike_milaspg8.html 23-Apr-2004 11:30 7k jfogartypg2.html 16-Apr-2004 09:34 6k mike_milas.html 23-Apr-2004 11:21 6k mike_milaspg6.html 23-Apr-2004 11:21 5k jfogarty.html 16-Apr-2004 09:34 5k mike_milaspg7.html 23-Apr-2004 11:28 4k");arrFiles[9]=new Array("contest_train.html","Pre-Contest Training: How to Become Lean Without Sacrificing Muscle Mass","","","Pre Contest Training How to become lean without sacrificing muscle mass By: Roger Riedinger, Beverly International Beverly International Nutrition No Nonsense Newsletter Volume 9 # 3 Three parameters of progress • Increase reps with same weight • Increase weight for the same rep range • Decrease rest intervals between sets Best precontest supplements: Muslce Provider Glutamine Select Plus BCAA Muscularity Lean Out Don \'t go below one-minute rest intervals between sets. A training journal lets you repeat what went right and avoid what went wrong. Never go to failure during the last two weeks. High reps with less weight is not a good precontest training technique. Train to increase muscle mass. Diet and cardio are the fat fighters. Targeted supplements help you retain lean mass and burn fat. Chris activates the mind-muscle link during a set of DB Curls In this article I will outline a training routine for the competitive bodybuilder, or anyone who wants to reach peak physical condition. This program should be started in the eight to twelve weeks out range. Your goal is to become the very best you can be within a certain time frame. If you want to set a goal on where you will place in the contest that is fine too, but remember the real contest is with yourself. If you win that one it doesn \'t matter if Ronnie Coleman shows up at your contest, you \'ve already won. One of the prerequisites to maximize your contest-training program is a Training Journal. Even if you can normally keep track of your sets, reps, and weights in your head it \'s imperative that you start recording your pre contest workouts. Download a Training Diary Free from Beverly International, to help you progress towards your goals 1. You want to be able to monitor your progress from workout to workout. There are three parameters of progress that you should be concerned with during contest training. Increase reps with same weight Increase weight for the same rep range Decrease rest intervals between sets - best for pre contest. If you \'ve ever been on a strict contest diet you know that it \'s tough to increase exercise poundages as your carbs and calories are reduced (it also becomes very difficult to remember your name much less your weight, reps, and rest intervals for every exercise). But, as you get into better and better condition you may be able to reduce your rest intervals between sets while maintaining your training poundages. Another advantage to reducing your rest intervals is that it increases your metabolism and you will burn more calories during each training session. A quick example. Let \'s say you normally take two or three minute rests between sets of bench press. The first two weeks of your precontest training program establish a baseline by actually timing the rest interval and start each set two and a half minutes after you started the preceding set. This will in effect give you a two-minute (120 second) rest period, as the set will take about thirty seconds to complete. You can use a fancy wristwatch with timer or just keep an eye on the second hand of the gym \'s wall clock. After two weeks you will have established a rep range for that rest interval; the next step is to try to increase your reps to the top of that rep range. If you can reach the top of the rep range for each set, then increase weight and continue with the two-minute rest interval. However, when you can no longer increase weight or reps, decrease your rest interval between sets by fifteen seconds. Initially this may cause a decrease in reps for your second, third and fourth sets, but as you adapt to the reduced rest interval you may be able to achieve what you originally did rep-wise. Then, it \'s time to reduce the rest interval again. You should reduce your rest interval no more often than every two weeks, and it is best not to reduce your rest interval to less than a minute between sets or you \'ll be sacrificing the amount of weight you can use too much. Now you can see why a workout journal is so important in tracking progress. You \'re going to be tracking weight used, reps and rest intervals for every set. Always look back to your last workout and try to improve in one of these areas. Remember, you can \'t be losing muscle if you are increasing in any of the three parameters of progress . 2. Another advantage of keeping a training journal is you can refer back to it for your next contest. A journal lets you know next time what went right and what went wrong. It lets you repeat what went right and avoid making the same mistakes. 3. You should take your training journal with you to the gym. It \'s best if you record each set as you go. Don \'t rely on your memory. After the workout you should record how you felt during the workout, whether you got a good pump, and rate your concentration, strength, intensity and total workout effectiveness. 4. You should review your journal every week to give you a good idea of how you are doing and what you plan to do. Resolve to do even better the following week. Chris Myers at four weeks out-focuses on intense concentration and strict form Now let \'s get right into the training program. Train to retain and build muscle while losing as much fat as possible. Here are the best training formats to follow in four-week intervals leading up to the contest: Twelve Weeks Out: 2 on, 1 off; 2 on, 1 off. Divide your body up into four workouts over six days. Day One: Chest and Biceps (optional abs) Day Two: Back and Abs Day Three: Off Day Four: Quads, Hamstrings, Calves Day Five: Shoulders, Triceps, and Abs Day Six: Off Eight Weeks Out: 4 on, 1 off Same splits as above but train four days in a row, take one day off and repeat. Four Weeks Out: 3 on, 1 off on the following program. Day One: Chest and Back Chest: 12 sets total 4 sets 6-8 reps Bench Press 4 sets 8-10 reps D.B. Flyes 4 sets 8-10 reps Incline Bench Press(If you wish to add another exercise, reduce sets above to three.) Back: 15 work sets Front Chins (work up to 3 sets of 12) or 3 sets 10-12 Wide Grip Pulldown 3 sets 6-8 Bent-over Rowing 3 sets 8-10 one arm D.B. row or Cable Row 3 sets 10-12 Close Grip Pulldown Alternate 3 sets 15 reps weighted Hyperextensions one workout and Deadlift 3 sets 10 reps Abs: Total of 200 - 300 reps split up over three or four exercises. For example: 3 sets 25 Crunches 3 sets 25 Leg Raises off bench 3 sets 20 Cable Twisting Crunches Total Reps equal 210 in example above. Day Two: Legs Quads: 9-12 work sets total 3-4 sets 8-12 Leg Press supersetted with 3-4 sets 8-12 Leg Extension Alternate 3-4 sets 10-15 Squats one workout and Hack Squats the next Hamstrings: 6 work sets total 3 sets 6-10 Leg Curls 3 sets 10-15 Stiff-Leg Deadlifts (on alternate workout days that follow back \"deadlift \" day, perform Seated Leg Curls, One Legged Leg Curls or DB Leg Curls) Calves: 10 sets with any combination of three exercises. For example: 4 sets 15-20 Calf Raise 3 sets 10-15 Seated Calf Raise 3 sets 20-25 Donkey Raise It is often beneficial to start with an isolation exercise like the front raise for delts before going to a compound movement. Day Three: Shoulders and Arms Shoulders: 10 work sets total 3 sets 8-10 Side Lateral Raises 3 sets 10-12 Rear Lateral Raises 4 sets 6-10 Shoulder Press (Smith Machine, Behind Neck, Dumbbells - your choice) Biceps: 9 work sets 3 sets 6-10 Concentration Curl 3 sets 6-10 D.B. Curl 3 sets 6-10 Barbell Curl Triceps: 9 work sets 3 sets 10-12 Triceps Pushdown 3 sets 8-10 Lying Triceps Extension 3 sets 6-10 Close Grip Bench Press Abs: Total of 200 - 350 reps split up over three or four exercises. Day Four: Rest Day Note: It is OK to use some variety. If you like, you can do barbell bench presses on the first chest workout and use dumbbells the next. The important thing is that you always try for some progression from the previous workout whether it is another rep, reduced rest interval, or increased poundage. Training Methodology Warm-up sets are not included in the sets above; only working sets are listed. You should perform each set in perfect form. If you reach the top number of the rep range for at least three sets then increase weight the next workout. During the first four weeks you can use a forced rep or two at the end of your last set of an exercise. The next four weeks you should take each work set to either the top of the recommended rep range or to positive failure in perfect form. The final four weeks you should not try to go to your absolute limit on each set. Instead concentrate on reducing rest intervals, perfect form, and establishing the mind - muscle link. This will prevent overtraining while you are at your lowest calorie level and you can really increase muscle density and separation by concentrating entirely on each rep. Another good technique to minimize rest time is to add supersets at four weeks out. Alternating push and pull body parts seems to work best as you can continue to use decent training poundages. For example on day one you might superset a chest exercise (bench press) with a back exercise (wide lat pulldowns or chins). On day three supersetting biceps and triceps exercises works great as well. It is also beneficial to split your training up into two sessions on your training days. For example, train chest in the morning and back late afternoon. Of course not everyone \'s schedule is conducive to such a program, but double split training does have its advantages. Your metabolism gets another boost from your second workout and energy levels remain high since each training session is shortened due to training just one bodypart. Rear lateral raises can be performed face down on an in incline bench One final note on the above training program: Many of the body part workouts start with an isolation exercise - biceps (concentration curl), triceps (triceps pushdown), legs (leg press/leg extension superset) - then moves to the basic movement for that particular bodypart. This is by design and allows you to really concentrate on the first exercise and provides a mild form of pre exhaust. Common Contest Training Mistakes High reps - less weight. It is very hard to hold muscle mass if the reps are too high. Keep doing the rep range that built your muscle mass. Usually this is in the 6-12 rep range. Too many negatives, forced reps, and drop sets. Sure, those final four weeks you want to squeeze every ounce of growth out of each exercise; but stop and think for a minute. Overtraining on reduced food intake forces your body to break down amino acids from the muscle tissue. This causes you to lose muscle size and muscle density. Too much cardio. The proper amount of cardio can maximize fat loss, but too much cardio can also accelerate loss of muscle tissue. We recommend the minimum amount of cardio needed (in conjunction with your diet) to lose one to two pounds of fat per week. If you are overfat, you \'ll need to add a cardio component to your precontest training, but you should always rely on your diet first for fat loss. The Nutrition Factor Nutrition is at least 80% of successful contest preparation. There is no getting around it. A proper nutrition and supplement program is the only way you can strip fat and retain lean muscle mass. There are a number of examples throughout this Newsletter of nutrition plans designed to fight fat and hold muscle. With a superior supplement program a number of Beverly clients actually add lean mass during their contest prep. I cannot emphasize this enough. Supplements are not created equal and Beverly International supplements are made with the highest premium grade ingredients in every product. For contest preparation Muscle Provider , Glutamine Select Plus BCAA , and Muscularity (or Muscle Mass ) are essential to retaining the greatest amount of lean muscle mass during a strict contest diet. I highly recommend mixing 2-4 scoops Glutamine Select in a shaker and drinking it during your workout to deliver these important amino acids when your muscle most needs them. This combination accelerates your fat burning metabolism, spares muscle amino acids, and helps synthesize new muscle protein. What could be a more perfect supplement during contest preparation? For fat loss 7-Keto MuscLEAN once you seem to have hit a metabolic set point and Lean Out as soon as your calories go below maintenance. Of course there are other Beverly supplements that will maximize your precontest fat burning, muscle-building environment like Ultra 40 , Muscle Synergy , Energy Reserve , and Mass Aminos , but if I had to choose just four it would be Glutamine Select , Muscularity , Lean Out and Muscle Provider for the best protein supplement you can buy. Remember! Always train to increase muscle mass even during contest training; diet and cardio are the fat fighters, and targeted nutritional supplements help you retain lean mass and burn fat to achieve your best contest condition. Bodybuilding World : Body Muscle Journal : Client Profile : Back Issues : Order Online : Beverly International Net");arrFiles[10]=new Array("creatine_plus.html","Creatine Plus Phospate Supplementation: Increase muscle creatine by 20%","","","Creatine + Phosphate Supplementation: Has the muscle-building logic been overlooked? By Rob Thoburn Beverly International Nutrition No Nonsense Newsletter Volume 9 issue #3 Creatine Select Plus Phosphates makes biochecmical sense Beverly has received all-time high positive feedback on Creatine Select Plus Phosphates from conpeting drug-free bodybuilders Rob Thoburn Read more from Rob on his excellent website: http://www.robthoburn.com Creatine Select helped Jim improve his size, conditioning, and workout energy. For best results we recommend a \"loading phase \" of 1 scoop Creatine Select Plus Phosphates per 35-40 lbs. bodyweight each day for five days. Creatine phosphate (a.k.a. phosphocreatine, or PC) may not be absorbed intact (in fact, you can pretty much guarantee this); nevertheless, the idea of supplementing creatine plus phosphate may have some solid muscle-building logic behind it. Has the use of phosphate supplements been overlooked by bodybuilders and like-minded fitness enthusiasts? Could adding this interesting substance to your daily diet enhance the quality of your muscle-building experience? Join me in a journey to the answers to these and other questions... Jim Collins uses Creatine Select Plus Phosphates two days out from the 2003 Redondo Beach drug-tested Muscle Mania Flashback Sometime around January of 2000 I was sitting inside a meeting room at the MET-Rx headquarters, then in Irvine, California. I had recently been hired by Dr. Scott Connelly to work in his \'Advanced Concepts \' (clinical science) group. Our group -all three of us-sat inside the meeting room with several members of the marketing department. We were there to discuss girls I mean new products. At one point during the meeting somebody brought up a MET-Rx product from the past known as \'MPK \'. As best I can recall, MPK was essentially a mixture of milk proteins and rather large amounts of magnesium ( M g), phosphorus ( P ) and potassium ( K ). It was to be \'stacked \' with your protein, as in a post-workout shake. Soon, others began chiming in, sharing their personal experiences with MPK. Some swore it \'did something \', the particular effects including thermogenesis (i.e., increased heat production) and a general \"ah hah this is working \" type of sensation. Some even talked about buying up the old MPK stock when the product was discontinued. They feared running out of it! As the meeting participants continued to discuss MPK, I was reminded of some studies by Swedish researchers performed in the 1990s and published in the International Journal of Obesity. They found that a drink containing potassium and magnesium phosphates quite powerfully stimulated thermogenesis in obese, but not lean women. I was intrigued enough to begin digging for old (though hopefully still viable) packets of MPK in our many staff kitchens, where boxes of MET-Rx product were available for the taking. Alas, I never found enough MPK to conduct a fair trial on myself. The present Now here we are fast approaching January 2004. I \'m staring at a container of Beverly \'s Creatine Select Plus Phosphates. As I read the text imprinted on their trademark obsidian black label, I see that it contains 5 g of creatine monohydrate and 1000 mg total of potassium + sodium phosphates per serving. Once again, I \'m intrigued. I \'m also thinking to myself \"This makes biochemical sense. \" Indeed, the idea of supplementing one \'s diet with phosphate in addition to creatine seems logical; it has a sound scientific basis. Creatine supplementation clearly has the potential to increase your muscle creatine contents. Total creatine contents may increase by up to 20% or more, of which roughly the same percentage can be attributed to the \'high-energy \' phosphorylated form of creatine, phosphocreatine (PC). [NOTE: It \'s worth pointing out here that there is substantial variability between subjects, with some subjects showing no increase in muscle creatine contents following creatine supplementation, and others achieving twice the figures mentioned above.] Muscle creatine stores are remarkably \'plastic \' What the bulk of the scientific studies on creatine suggest is that skeletal muscle creatine contents are quite \'plastic \', i.e., they display a remarkable ability to increase in size upon supplementing the diet with this naturally occurring substance. As Lemon (2002) points out in his review article on this topic, muscle creatine stores can be saturated either by \'loading \' with creatine (e.g., 280-300 mg/kg body weight/day), or by taking smaller amounts over a longer period of time (30-50 mg/kg body weight/day). [NOTE: Ideally, creatine supplementation should be scaled to the individual \'s skeletal muscle mass, the site of the bulk of creatine uptake.] Creatine Select Plus Phosphates . I told you I was starting at it! What would Darwin have thought? I find the apparent plasticity of muscle creatine contents to be especially fascinating when viewed from an evolutionary standpoint (hence, \'Darwin \'). Here \'s what I \'m talking about. The amount of creatine required to saturate your muscle fibers with creatine, if not increase their ability to generate force and produce a gain in lean body mass, is much greater than can be achieved through diet (i.e., meat-eating) alone (Lemon, 2002). Take myself, for instance. I weigh 97.3 kg (214 lb). Using a loading dose of 300 mg/kg as a guideline, that \'s over 29 grams of creatine per day! It has been estimated that 1 kg (2.2 lb) of beef contains 5 grams of creatine. Now, I eat a lot of red meat every single day; however, to consume more than 12 pounds of meat a day would be…err…impossible for me to do. I \'d end up fat and constipated, perhaps fatally so (!) Indeed, how often in the evolutionary history of our species do you think that we consumed ten, twenty or more grams of creatine a day? Never? Good guess. Certainly, such doses of creatine are \'above normal \', or supra-physiological, as I say. This is what makes the ability of human skeletal muscle to increase its creatine contents in response to such doses so remarkable. Why in the world did we evolve this seemingly \'superfluous \' ability, one that presumably would never have been exploited for 99.999%+ of our evolutionary journey to this point? Of greater relevance to this article, the remarkable ease with which muscle creatine contents can be manipulated suggests that muscle phosphate stores may also be quite plastic. That is, provided your diet is supplemented with phosphates in large enough amounts, for long enough, muscle stores may increase substantially. [NOTE: As with creatine supplementation, we should definitely expect some variability in the results achieved.] Let \'s think about it chemically. Every molecule of phosphocreatine consists of 1 molecule of phosphate and 1 molecule of creatine. Or, better still, let \'s listen to Walker (1979), as he talks about this issue in what I consider to be one of the best scientific papers ever written on the topic of creatine: \"A 70-kg man contains approximately 120 g of creatine plus creatine-P [creatine phosphate] in muscle and nerve tissues. This pool must be replenished at a rate of about 2 g/day by endogenous biosynthesis and/or dietary creatine to replace the amount lost each day as creatinine in urine. Growing vertebrates [I suggest we include bodybuilders here] must also synthesize or ingest enough creatine to stock newly formed muscle and nerve tissues. Associated with the 120 g of creatine plus creatine-P in human tissues are approximately 45 g of phosphate and 45 g of potassium ions. These are not trivial quantities... \" (emphasis mine) Wow. \"Not trivial quantities \" indeed. How to use phosphate supplements \"Phosphate (i.e., inorganic phosphorus, Pi) is a widely distributed mineral that plays an important metabolic role in the ATP/CP [adenosine triphosphate/creatine phosphate] energy systems. \" From: Goss et al. (2001) So, the idea of supplementing your muscles with not only creatine, but also phosphates, makes sense. There is a sound scientific premise behind it. Now how do you go about it? As explained by Goss et al. (2001, and references therein) and others, the variable results often reported in phosphate supplementation studies may be attributed, at least in part, to differences in loading practices. This same problem has occurred in creatine supplementation studies. You can \'t expect to see or feel results overnight or even within 4-5 days by taking just a few grams of creatine. You have to either load with it or take smaller amounts for many consecutive days (see discussion above and review by Lemon (2002). Much the same can be said for phosphate supplementation. That \'s why I would suggest that you simply follow the \'Recommended Use \' guidelines provided on the back of the Beverly \'s Creatine Select Plus Phosphates label. These guidelines should more than suffice for your own \'self-experiment \'. Let us know what kind of results you experience! REFERENCES Goss F, Robertson R, Riechman S et al. (2001). Effect of Potassium Phosphate Supplementation on Perceptual and Physiological Responses to Maximal Graded Exercise. Int J Sports Nutr Exerc Metab, 11(1): 53. Lemon PWR (2002). Dietary Creatine Supplementation and Exercise Performance: Why Inconsistent Results? Canadian Journal of Applied Physiology, 27(6): 663. Walker JB (1979). Creatine: biosynthesis, regulation, and function. Adv Enzymol Relat Areas Mol Med, 50: 177. Bodybuilding World : Body Muscle Journal : Client Profile : Back Issues : Order Online : Beverly International Net");arrFiles[11]=new Array("dfishel.html","Consistency and DeterminationHow I dropped 85 pounds to get on stage","","","Consistency and Determination How I dropped 85 pounds to get on stage By: Dwayne Fishel Beverly International Nutrition No Nonsense Newsletter Volume 9 # issue 3 -- After talking to several people, I had a number of opinions - all different. I had to get my diet under control, and fast. \"Don \'t mess around, go straight to the experts, call Beverly International. \" My First Nutrition Plan Meal #1 5 oz. lean beef, 1 whole egg plus 5 egg whites, ½ cup oatmeal Meal #2 Protein Drink: 2 scoops Ultra Size, 2 TBS heavy cream, 12 - 18 oz. water Meal #3 8 oz. chicken breast or turkey breast, 6 oz sweet potato or red potatoes or 1 cup cooked rice or beans, 1 cup vegetables (from food list) or small salad with 2 TBS low cal dressing Meal #4 Protein Drink: 2 scoops Ultra Size, 2 TBS heavy cream, 3 frozen strawberries, 12 - 18 oz water Meal #5 8 oz 93% lean beef, chicken, turkey, fish and once or twice per week sirloin steak, 2 cups vegetables (from food list), 1 TBS Flax Oil Meal #6 1 whole egg + 5 egg whites, 4 oz 93% lean beef, 1 cup vegetables (from foodlist) or 8 oz chicken breast or tuna and 1 piece fruit (not banana) Suggested Supplement Stacks - Gain Lean / Lose Fat Cycles Vitamins: Super Pak - 1 with meal #1 Lean Mass Support: Ultra 40 - 4 with each meal Mass Aminos - 4 with each meal Protein Powders: (With meals above) Ultra Size Order Online Final 3 Weeks before October Show: Meal #1 1 grapefruit 3 oz. very lean beef 6 egg whites 3 Mass, 3 Muscularity, 6 Ultra 40 3 Flax Capsules Meal #2 1 scoop 100% Egg 2 scoops Muscle Provider 3 Mass, 3 Muscularity, 6 Ultra 40 Meal #3 2 cups green beans 8 oz. chicken 3 Mass, 3 Muscularity, 6 Ultra 40 3 Flax Capsules Meal #4 (pre workout shake) 2 scoops Muscle Provider 3 Mass, 3 Muscularity, 6 Ultra 40 Meal #5 (post workout drink - on non workout days I skipped this meal) 3 scoops Muscle Provider 3 Mass, 3 Muscularity, 6 Ultra 40 Meal #6 8 oz fish (whitefish only or very very lean) 2 cups spinach salad 3 Mass, 3 Muscularity , 6 Ultra 40 3 Flax Capsules Carb meal the evening after every 3rd workout (every 4th day). Off day only eat 5 meals (cut out the post training drink) 2 gallons water per day Supplements: 1 Super Pak with meal 1 8 Muscle Synergy taken twice daily 6 GH Factor in morning and evening Creatine Select 2 scoops a day I guess it all started as I was growing up in rural central Pennsylvania. My parents knew the value of both a hard day \'s work and a good meal. Mom did a great job of keeping my brother and I well fed, and made sure we finished our plates at each meal. As I grew older I started helping with chores at my grandparents nearby farm and building the groundwork for my naturally developing strength. I was always the big kid in school. Not overly fat, but just about twice the size of every other kid. By the 3rd grade I tipped the scales at 99 lbs. Mom and Dad got my brother and I involved in sports early on, first baseball, then basketball, football, and track. In high school, I concentrated on football to take advantage of my size and strength. I began weight training in 9th grade. A friend of mine said he had worked his way up to a 200 pound bench press, I said cool, let me try it. So, believe it or not, the first time I sat down on a bench, I did 200 pounds. By my senior year I had the school record for the bench press at 350 lbs. My beginning stats were not pretty. I weighed 270 lbs. at 19.5% body fat, with a waistline that measured 45 inches. In ten months, I went from 19.5% bodyfat to 4.32%. I continued to enjoy good, down home cooking and did my best to make sure I got as much as I wanted. My new claim to fame was my reputation for eating large quantities of food. Once it was a 30-inch submarine. Another time I spent two hours of constant eating at an all you can eat pizza shop. I loved food, and luckily my age and activity kept my waistline in check. I entered college and played football at a Division II school just outside Pittsburgh. Besides all the food I could eat at school, Mom always sent me care packages. And believe me, they weren \'t protein shakes and oatmeal!! I played football three years then focused on my grades my final year. Even though my football career was over, my weight training was not. I joined a gym near my apartment and started following the sport of bodybuilding. I read the magazines, added some cardio and even took an aerobics class. My training and cardio kept me in reasonable shape - it was definitely not my dietary habits. After college, I entered the workplace, then a year or so later headed off to graduate school. I couldn \'t afford to go to grad school and not work, so I got a full time job and attended graduate school at night. Full schedule or not there was no way I \'d stop training. The pressure was on, work full time, attend class, study, write papers, and workout…how was I going to do it all!!! Indeed this was a true test in time management and planning. I tried my best to maintain a decent diet, but trust me, quantity was always more important than quality. Grades were good, work paid the bills, and I somehow managed to keep up my training. Then came a new piece of the puzzle, Catherine. Just when I had my schedule worked out, I had another responsibility. Now I had a social life. I now had to work, study, train, and I definitely had to see Catherine! Well, it all worked out, I received my MBA, married Catherine in September 1999, and never had a lapse in my training. No matter what else was happening in my life, training was always a part of it. The other thing that was pretty consistent (but consistently bad) was my eating mantra - eat often, and eat a lot. Even though I always managed to hit the gym, I didn \'t always watch what was on my plate. Finally in the fall of 2002, I \'d had enough. The big man (as I was often referred to) was tipping the scales close to 270 lbs. Over the years, I would read the articles on nutrition in FLEX or Muscle & Fitness and try to eat right, but it never really worked. I \'d drop 20 pounds maybe, then end up putting it back on. I was never able to find a solution that I could stick and that actually worked. Beverly gave me the plan. I followed it. It was that simple. I \'d been training for a long time, there had to be some decent muscle under this layer of fat, but how do I get rid of all this fat? I decided to try a competition type diet to get the fat off, even though I had no plans at the time to compete. After talking to several people, I had a number of opinions - all different. Then one day, my friend and sometime training partner, Martin Glaz, said, \"Don \'t mess around, go straight to the experts, call Beverly International. \" I said, who? He said, \"Get on their website and download the profile, fill it out and email it in. \" So, I started reading about Beverly. I was impressed but thought, this service is free, \"how good can a free service be? \" So, just before I went home for Thanksgiving, I completed the client profile and emailed it in. My stats were not pretty. I weighed 270 lbs. at 19.5% body fat, with a waistline that measured 45 inches. When I returned back from visiting my family, I had a response from Beverly including a food list, diet, and supplement recommendations. I ordered the supplements and began the following diet immediately: I knew it would be difficult for me to follow a structured diet without setting a goal. So, I set a goal to compete - first in the spring to get my feet wet, then do another in the fall. Now I had to get my diet under control, and fast. Which I did. By Christmas I \'d already lost eight pounds. By the end of January my weight was 246 lbs! I was ecstatic! I continued checking in with Beverly via e-mail at four-week intervals. Another month passed and I continued to lose, I was now 233 pounds. March rolled around and I met the Beverly staff at the Arnold Classic. Jeremiah did my body comp and tweaked my diet. At that point, my body fat had dropped from 19.5% at the end of November, to 12.4%. What a change!! At this point, he recommended I skip the April contest and set a new target for May. Four weeks later my body fat was 7.92%, I \'d lost nearly 40 pounds of fat with three weeks to go. On May 3rd at the Canton Bodybuilding Championships I weighed in at 194.5 lbs with a waist measurement of 34.5 inches! I finished 10th out of 13 in the LHW class but Goal #1 had been achieved! For the two months following the show I concentrated on training and keeping my weight in the 215 lb. range. I officially began my preparation for the Natural Northern USA in July. This time was different. At 12 weeks out I was 212 and 7% BF. I \'d bought a mountain bike and my wife and I rode every chance we had. Not only could I get some great cardio in, but more importantly, I was able to spend quality time with my wife. It was great. As we all know, this sport can be very time consuming if you do the competition thing, family has to remain #1. As the countdown continued, I continued progressing and surpassing all the goals that I set for myself. In order to crank up my metabolism, I switched to the fat burn diet with carb up meals; I wanted to make certain I was ready for my show date, October 4. I trained 3 on and 1 off. At the 10-week point, I switched my normal carb up meals from Monday-Thursday to after every 3rd workout, which was every 4 days instead of every 3 days. This was a big change and shocked my system; I was burning fat like a machine. At 8 weeks out I was already at 5.5% BF at 206 lbs., in better condition than for my first show. My training was going good, my strength maintained as my body fat dropped. I did a lot less cardio for this show, (5 sessions - 3 HIIT 20 minute sessions, and 2 - 45 minute moderate sessions). I continued updating with Beverly, now every two weeks. This time there weren \'t many changes, my body was responding, why change what \'s working. I continued to drop fat and I was eating more than I had for my previous show! At 3 weeks out, I was 201 lbs., 4.77%BF, and my waistline was 33.5, a full inch smaller than back in May! In the column to the left is the final adjustment to my diet. One week out, I was ready. I was anxious. My goal was aggressive, but realistic. I wanted to place in the top five in my weight class. I had my final body comp done, I weighed 190.5, 4.32% BF. Can you believe that! In ten months, I \'d gone from 19.5% to 4.32%. I was happy with my condition and I wanted the judges to confirm it. As my weight class came out, I felt nervous, but confident. There were thirteen in my class. We did our quarter turns and were separated into two groups. I thought, here it is, the moment I \'ve been waiting for - the call out. Then it came,... \"Number 88 please step into the center \" Hey, that \'s me!!! I was the first call out, I couldn \'t believe it, I made it! I went on to finish 4th place! I did it! What a feeling, goal achieved, I was overwhelmed. Consistency, consistency, consistency. That \'s one thing that I have learned through this experience. I always got to the gym no matter what else was going on in my life. My eating habits were consistent, first consistently bad, but once I hooked up with Beverly they became consistently good. I just needed a plan to follow. I can proudly say that I did not cheat in the 4-month period preceding my contest. My focus was \"be consistent and be patient \". My progress each week motivated me to continue. Sure there were times I wanted to quit. As the first show approached it seemed I was hungry the minute I finished eating. Yet I kept going. The next show was easier. I knew what to expect. Fortunately, this time the calories were not as restricted since I was already in much better condition. Of course, I wouldn \'t have been able to achieve these goals on my own. First and most important, thank you Catherine for getting me through this, you \'re the best! I couldn \'t have done it without you. And second, a big thanks goes out to Beverly International who kept me motivated and kept my diet on track. Their supplements advice, and support were all to the point and top notch. And thanks to my friends and family to had to put up with me through ten months of dieting! Bodybuilding World : Body Muscle Journal : Client Profile : Back Issues : Order Online : Beverly International Net");arrFiles[12]=new Array("jfogarty.html","Nutrition and Supplement Strategy at 2 Weeks Out","","","I Turned My Dream into Reality with Precision Nutrition and Training By: Joe Fogarty, 2003 NPC Georgia Championships MW and Overall Novice division champion. Joe Fogarty Photographs by: Dr. Raoul Parliticci, Dan Spratt Beverly International Nutrition No Nonsense Newsletter Volume 9 issue 3 My progress wasstalled formonths.Something justwasn’t clicking. The Beverlynutritionprogramimmediatelyjumpstarted myprogress. I learned thatsuccessfulbodybuilding isat least 70%nutrition and just30% training. Three years of hard training with onegoal in mind, \"to successfully competein my first bodybuildingshow, withinthe next year \" Soundslike a good goal, doesn \'tit? But what was I goingto do differently thisyear than the yearbefore. I definitelyneeded to improve inorder to compete, butmy progress was stalled.Then at the 2002 NPCCollegiate Nationals Iwas introduced to TeamBeverly - my personalsolution to the competitionpuzzle. For the longest time competing had just been a dream. Now it was reality. I met a lot of great people at the show including Jeremiah Forster from Beverly. Jeremiah talked to me a little about my goals and gave me some copies of the No Nonsense Newsletter and BodyMuscle Journal. As I read through this literature I was especially impressed with Beverly \'s honest and realistic approach. Then, at the show one of Beverly \'s athletes proved that they really do walk their talk, Mark Ritter won the Collegiate Middleweights, in an impressive manner. Mark had gained sixteen pounds over the previous two years, while my progress had slowed down to a crawl. I trained as hard as ever but something just wasn \'t clicking. I needed a change and was excited about what the Beverly program could do for me. I couldn \'t wait to get back to Atlanta and get started. The Beverly nutrition program immediately jumpstarted my progress. It was like I had found the answer to my bodybuilding dream. The diet was different from any I had followed in the past but it was relatively simple and easy to follow. My first six weeks consisted of a three-week gaining phase followed by a hardening phase for three additional weeks. I was center stage asI hit pose after pose.The Super Heavyweightwas next to me,matching me shot forshot. We were asked tostep back as the judgesmade their decision.Then the promoterstepped to the mic andannounced, \"In aunanimous decisionthe winner is... number 15, JoeFogarty! \" The feeling wasindescribable. All theworkouts and dietinghad paid off. For thelongest time competinghad just been a dream.Now it was reality. I would like to thankeveryone at Beverly forthe time and help theygave me. I \'m definitelya Beverly client for life. [continued on next page] \"For me, winning isn \'tsomething that happenssuddenly on the field when the whistle blows andthe crowds roar. Winning is something that buildsphysically and mentally every day that you trainand every night that you dream \" Emmett Smith Next... Gaining Phase - Hardening Phase");arrFiles[13]=new Array("jfogartypg2.html","Joe Fogarty Gaining Hardening Phase Nutrition Plan","","","Joe Fogarty...Turning Dreams into Reality... previous page When first introduced toBeverly I saw Mark Ritter on stage at the CollegiateNationals. I decided tofollow Mark \'s diet for thefinal 12 weeks leadingup to my show. Mass and Ultra40 maximized thenutritionaldensity andprotein utilizationat each of mymeals,jumpstarting newmuscle growth. First Gaining Phase / Hardening Phase Nutrition Plan Supplement Program Super Pak with meal 14 Ultra 40 with each meal4 Mass Aminos with each meal1 tsp. Creatine with each meal Meal #1 1 whole egg + 5 egg whites, 8 oz. lean beef, 3/4 cup oatmeal, 1 TBS Olive Oil Meal #2 3 scoops Ultra Size , 16 oz. Water Meal#3 5 oz. turkey breast, chicken breast or tuna plus 5 oz. 93% lean beef, 6 oz. red potato or sweet potato or 2/3 cup cooked, rice, 2 cups vegetables Meal #4 (Pre-workout) 3 scoops Muscle Provider Meal #5 (Post training) 2 scoops Muscle Provider plus 4 scoops Mass maker, 32 oz. water Meal #6 8 oz. steak or 10 oz. chicken, turkey or fish, 2 cups spinach or other leafy green vegetable or Salad w/ 2 TBS Newman \'s Own Dressing (Oil & Vinegar Dressing) Meal #7 Ultra Size Crepes: 2 scoops Ultra Size, 1 scoop Muscle Provider, 1 whole egg plus 5 egg whites, and water to the proper consistency Or: 6 - 8 oz. chicken breast plus 1 whole egg and 5 additional egg whites, 1 cup omelet vegetables (onions, peppers, tomatoes) Note: On non-training days, take out 1 scoop of protein from meal 2, then repeat meal 2 for #4, and skip #5. Hardening Phase Supplement Program Same as gaining phase but add: 10 Muscle Mass BCAAs before training, 10-15 additional Muscle Mass during training. Meal #1 1 whole egg + 5 egg whites, 8 oz. turkey or chicken breast, ½ cup oatmeal, 3 Flax Capsules Meal #2 3 scoops Ultra Size, 16 oz. Water Meal 3 same as gaining diet Meal #4 (Pre-workout) - 2 scoops Muscle Provider Meal #5 (Post training)- 3 scoops Muscle Provider Meal #6 same as gaining diet Meal #7 same as gaining dietNon-training days same adjustment as gaining phase. For each muscle group I picked three exercises - performed one or twolighter sets for each to warm-up, then my third set (working set) wastrained to failure, always trying to beat my previous best weight orreps. Here is my two days on, one day off training split. Day One Chest, Biceps Day Two Legs Day Three Off Day Four Shoulders, Triceps Day Five Back, Traps Day Six Off Day Seven Cycle repeats	Beverly \'s diet and supplement	program put a razor \'s edge	on my conditioning I enjoyed this type of training because I have always used a slow,strict form and trying to beat my previous best inperfect form encouraged me to get stronger everyworkout. The results were dramatic andwould have taken me double the time and effort without the highquality Beverly supplements and diet. I was sothrilled with my results that I started carrying Beverly Internationalproducts exclusively at Synergy Fitness where Iwork. It.s a great feeling to know your clients areusing the best supplements in the world and getting the results theyare paying for. For the first time I was actually gaining muscle while I stayed lean. I did not have to put on anextra ten pounds of fat just to gain a few more pounds of muscle. At thirteen weeks out fromthe show I had gained 8 lbs. of new muscle and my body fat was the same as when Istarted the Beverly program. [continued on next page] Next... Gaining Phase at 12 Weeks Out");arrFiles[14]=new Array("jfogartypg3.html","Supplement Program - Exercises sets reps and weight I used for my training program","","","...With Precision Training and Beverly Nutrition previous page Gaining Phase at12 Weeks Out (Weeks 1,2,3)(6 & 7) Supplement Program Super Pak with meal 1 4 Ultra 40 with each meal 4 Mass aminos with each meal 25 Mass aminos during training 6 scoops Mass Maker after training L-glutamine before and after training Muscle Synergy 8 tabs while training 5g Creatine after trainingNote: Creatine Select and Glutamine Select were not yetavailable. Imagine my gains if Ihad been able to use theseadvanced Beverly products. Meal #1 2 whole eggs, 4 egg whites, 5 oz. lean beef, ¾ cup oatmeal before cooking. Meal #2 Ultra size shake, 1 TBS flax oil,18 oz. water Meal #3 8oz. Chicken before cooking, 6oz. Sweet potato or 1 cup cooked rice, 2 cups salad or vegetable with low cal dressing. Meal #4 Ultra Size shake, 1tbsp flax oil, 18 oz. water Post Workout 6 scoops Mass Maker, 5g L-Glutamine, and 5g Creatine Meal #5 12 oz. sirloin steak or fish, 2 cups vegetable or large salad Meal #6 Ultra Size shake, 1tbsp flax oil, 18 oz. water It was now time for the final push. Idecided to use the same diet Mark Ritterused in his preparation for the CollegiateNationals. The 12 weeks were broken downinto gaining and hardening phases onceagain. I also started to incorporate MuscleSynergy and L-Glutamine into my supplementregimen. The pumps I got fromMuscle Synergy were fantastic. In fact, Iwished I \'d used Muscle Synergy from thevery beginning. Competition day finally arrived and Ithought I was ready. Ready or not, therewas no turning back now. I tried to actcalm but I was nervous as heck. Once onstage, my fear took a backseat as I concentratedon hitting and holding each pose.Whew, now I know why people stresspracticing posing. It \'s a lot harder on stagethan in the gym. As the comparisons continued I was toldto step to the back of the stage. Was thisgood news - or bad news? My trainerassured me it was good news. But younever know. One thing for sure, I lovedbeing on stage for the first time! The fearwas gone and I actually could not wait togo back out for the night show. Getting ready for your first competition can be puzzling, Beverly has the solution. Here are examples of the exercises, sets, reps and weight I used formy training program. Chest and Biceps Incline Barbell Press 15 reps/135 lbs, 12 reps/225lbs, working set 6 to 8 reps/275lbs. Flat Dumbbell Bench 12 reps/80 lbdumbbells, working set 6 to 8 reps/110 lb dumbbells. Flat Dumbbell Flyes 15 reps/35 lbdumbbells, working set 10 reps/60lb dumbbells. Standing Barbell Curl 15 reps/60lbs, 12 reps/80 lbs, working set 6 to8 reps/110 lbs. Seated Dumbbell Curl 12 reps/35lbs, working set 8 to 10 reps/50lbs. Preacher Hammer Curls (one armat a time) 12 reps/25lb dumbbells,working set 6 to 8 reps/40 lb.dumbbells. * Try to keep a fast and intense pacewith about 60 seconds in betweeneach set. On working sets if youcan exceed the number of reps inwhich you intended keep going untilfailure and add more weight nexttime you train. Legs Seated Leg Extensions 20 reps/110lbs, 15 reps/180 lbs, working set 12 to 15 reps/210 lbs. Barbell Squats 15 reps/185 lbs, 12 reps/225 lbs,working set 10 to 12 reps/315 lbs. Lunges 15 each leg (Walking lunges) 60 lbs, workingset 12 to 15 reps/90 lbs. Lying Leg Curls 20 reps/60 lbs, 15 reps/85 lbs,working set 12 reps/135lbs. Straight Leg Deadlifts 15 reps/60 lb. dumbbells,working set 10 to 12 reps/100 lb dumbbells. Standing Calf Raises 20 reps/100 lbs, 15 reps/150 lbs,working set 12 to 15 reps/210 lbs. Seated Calf Machine 15 reps/two-45 lb. plates,working set four 45 lb plates/10 to 12 reps.Donkey Calf Raises 20 reps/200 lbs, working set 15reps/300 lbs.Try to keep a fast and intense pace with about 60seconds in between each set. On working sets if youcan exceed the number of reps which you intended keepgoing until failure and add moreweight next time you train. Shoulders And Triceps Dumbbell Lateral Raise 15 reps/20lbs, 12 reps/30 lbs, working set 10to 12 reps/ 40 lbs. Dumbbell Shoulder Press 12 reps/65 lb dumbbells, working set8 to 10 reps/90 lb. dumbbells.Upright Rows 12 reps/60 lbs,working set 10 reps/90 lbs. Overhead Dumbbell Extensions(one arm at a time) 12 reps/30 lbdumbbell, Cable press downs- 15reps/ 110 lbs, 12 reps/ 180 lbs,working set 6 to 8 reps/ 210 lbs.Close Grip Bench-12 reps/135 lbs,working set 8 to 10 reps/185 lbs.Back, Traps, and Rear DeltsLat Pulldowns- 15 reps/125, 12reps/165, working set 10 reps/210lbs. T-bar Rows 12 reps/115 lbs,working set 10 reps/180lbs.One Arm Dumbbell Row 12 reps/65 lbs, working set 8to 10 reps/100 lbs. Deadlifts 15 reps/135 lbs, 12 reps/185 lbs, workingset 6 reps/ 275 lbs. Barbell Shrugs 15 reps/225 lbs, working set 6 to 8reps/315 lbs. Rear delts on Pec deck 15 reps/60 lbs, 12 reps/80 lbs,working set 8 to 10 reps/ 120 lbs.Try to keep a fast and intense pace with about 60seconds in between each set. On working set if you canexceed the number of reps in which you intended keepgoing until failure and add more weight next time youtrain. I will usually change exercises every workout. [continued on next page] Next -- In a unanimous decision the winnner is...");arrFiles[15]=new Array("jfogartypg4.html","Nutrition and Supplement Strategy at 2 Weeks Out","","","Joe Fogarty...Turning My Dream into Reality previous page Hardening Phase (Weeks 4,5) (8,9,10) Supplement Program Super Pak with meal 1 6 Ultra 40 with each meal 4 Mass Aminos with each meal 2 Lean out per meal 25 Muscle Mass BCAA \'s during training L-Glutamine before and aftertraining Muscle Synergy 8 tabs beforetraining 2 GH Factor before every meal My diet was basically the sameas the gaining phase but Ichanged my Post Training mealfrom 6 scoops Mass Maker to2 scoops Muscle Provider and100% egg protein (1 scoop),5 g L-glutamine. I also added20 to 25 minutes of cardioimmediately after weight training4 days a week and trained absevery other day. It would havetaken me atleast double thetime and effortto achieve myresults withoutthe Beverlysupplements anddiet. I was actuallygaining musclewhile I stayedlean. After prejudging my trainer and I wentto Long Horn and ate. I ate a little morethan I thought I should, but it turned outfor the best. It helped me fill out andbecome a lot more vascular. Back in myroom I continued topractice my posingroutine and did a touchup on my pro tan, then Iwas off to the nightshow. Backstage manyof the competitorscomplimented me andasked what I did to getin such good shape. Itold them Beverly, ofcourse! I stepped back to await the judges \' decision. Then the promoter stepped to the mic and announced, \"In a unanimous decision the winnner is... number 15, Joe Fogarty! Many of the competitorshad heard ofBeverly, but insteadused what they thoughtwere comparable butcheaper versions of theproducts. Personally, I \'dput too much into mybodybuilding to compromisemy results withinferior products. Iknew Beverly had givenme an advantage overthe others, now I wasabout to see if it wasenough to win in myfirst show. Note: Creatine Select and Glutamine Select were not yet available. Imagine my gains if I had been able to use these advanced Beverly products My posing routine went well and I had alot of fun putting on a show for the crowd. I won my class then it was time for the overall posedown. As we went through the mandatory poses all I could hear was my family and friends yelling, \"Go Joey! \" and \"Go Stumpy \", a nickname I picked upfrom my buddies referring to my height and off-season condition. Then the announcersaid, \"Pose down! \" My Nutrition and Supplement Strategy at 2 Weeks Out This diet and supplement program put a razor \'s edge on my conditioning. Supplement Program Super Pak with meal 14 Ultra 40 with each meal4 Mass Aminos with each meal25 Mass Aminos during training6 scoops Mass Maker after training L-Glutamine before and after training Muscle Synergy 8 tabs while training 5g Creatine after training Meal # 1 - 2 whole eggs, 4 egg whites, 5 oz. lean beef, ¾ cup oatmeal before cooking. Meal # 2 - Ultra size shake, 1 TBS flax oil, 18 oz. water Meal # 3 - 8oz.. Chicken before cooking, 6oz. Sweet potato or 1 cup cooked rice, 2 cups salad or vegetable with low cal dressing. Meal #4 - Ultra size shake, 1tbsp flax oil, 18 oz.. WaterPost Workout - 6 scoops Mass Maker, 5g L-Glutamine, and 5g Creatine Meal #5 - 12 oz. sirloin steak or fish, 2 cups vegetable or large salad Meal #6 - Ultra size shake, 1tbsp flax oil, 18 oz. water Supplement Program The final two weeks I followed thehardening phase supplement plan,increased GH Factor to three beforeeach meal, and added 7-KetoMuscLEAN twice daily. Training andcardio remained the same as before. Meal #1 6 egg whites 6 oz. 99% lean groundturkey, 1 grapefruit, 2 Flax caps Meal #2 2 scoops Muscle Provider,1 scoop 100% Egg, water Meal #3 8 oz. chicken (weighed prior tocooking) 4 cups salad (lettuce,tomato, carrot, cucumber, greenpeppers, etc.) 2 TBL Cider Vinegarand 1 TBS Sunflower Oil (or othervegetable oil) for a dressingPost workout2 scoops Muscle Provider, 1 scoop100% Egg, water Meal #4 6 oz. can tuna, 3 egg whites, 1 tomato Meal #5 8 oz. lean meat,2 cups vegetables,2 Flax caps Meal #6 Same as meal 2Monday and Thursday:I had the famous Beverly carbmeal in place of meal #6:1.5 cups oatmeal (precooked) orcooked rice, 10 oz. sweet potato,4 oz. banana, 1 cup vegetables,1 TBS butter - no supplementswith this meal. Bodybuilding World : Body Muscle Journal : Client Profile : Back Issues : Order Online : Beverly International Net");arrFiles[16]=new Array("kellylong.html","After 18 months and 40 pounds Kelly got lean, an athletic woman in the best shape of her life","","","Honey, Do These Jeans Make Me Look Fat? By Kelly and Chris Long Beverly International Nutrition No Nonsense Newsletter Volume 9 # 3 Fed up with my jean size increasing and my self-esteem owering, I knew it was time to make a lifestyle change. Wake up call! I was 5 \'3 \", 150 pounds and 31% bodyfat. My very first diet (before thoughts of competition): Supplement Program Ms. Power Pak - 1 with meal #1 Ultra 40 - 4 with each meal Mass Aminos - 4 with each meal Meal #1 3 oz. chicken, turkey, turkey bacon, 96% lean beef, or Canadian bacon; 2 egg whites plus 1 whole egg; ½ cup oatmeal or 1 serving cream of rice Or, if I \'m in a hurry: 2 scoops Ultra Size in 16 oz. water Meal #2 5 oz. chicken, turkey, tuna, whitefish or 1 cup nonfat cottage cheese; 1 medium tomato or ½ apple or ½ fresh peach or ½ cup fresh pineapple Or, 1 or 2 scoops Ultra Size in 8-16 oz. water, or a low carb protein bar (only 1 per day) Meal #3 6 oz. chicken, turkey, tuna, or whitefish; 2 cups non-starchy veggies or 2 cups salad (no cheese, croutons or bacon); 2 TBS low fat dressing Meal #4 5 oz. chicken, turkey, tuna, whitefish or 1 cup nonfat cottage cheese; 1 medium tomato or ½ apple or ½ fresh peach or ½ cup fresh pineapple Or, 1 or 2 scoops Ultra Size in 8-16 oz. water Meal #5 6 oz. chicken, turkey, tuna, whitefish, 96% lean beef (twice a week) or lean pork tenderloin (once a week); 4 oz. sweet potato or baked potato or ½ cup brown rice or ½ whole wheat pita pocket; 1 cup non-starchy veggies or salad (no cheese, croutons or bacon), 2 TBS low fat dressing *Weekly Cheat Meal - I chose one meal out of one day (not an entire day!) to eat whatever I wanted. Diet #3 (time to compete): Supplement Program: Ms. Power Pak - 1 with meal #1 Ultra 40 - 4 with each meal Mass Aminos - 4 with each meal Lean Out - 2/20 minutes before meals 7-Keto MuscLean - 2/20 minutes before meals 1 & 3 Muscle Synergy - 4 in the a.m., 4 before training & 4 after training Creatine Select - 1 scoop with 4 meals each day for 5 days - then 1 scoop before training Meal #1 3 oz. turkey, chicken or 96% lean beef, 3 egg whites plus 1 whole egg, /2 grapefruit or small nectarine or small peach or 5 strawberries Meal #2 2 scoops Muscle Provider, 5 strawberries or peach slices Meal #3 5 oz. chicken, turkey, tuna or 96% lean beef, 2 cups lettuce salad or green veggies, 2 TBS Paul Newman \'s oil & vinegar dressing Meal #4 2 scoops Muscle Provider, 5 strawberries or peach slices OR 6 oz. turkey, chicken, tuna or whitefish; 5 strawberries or a small apple Meal #5 6 oz. chicken, turkey, tuna, 96% lean beef, salmon (twice per week) or 10 egg whites, 1 cup green veggies Meal #5 on Wednesday & Saturday: ¾ cup cooked brown rice or oatmeal, 4 oz. sweet potato or red potato, 1 banana, 1 cup veggies, 1 TBS butter It happened out of the blue Kelly was looking at some photos she had taken one weekend at the lake. \"Oh my Gosh, \" she said as she looked at a photo of herself in a bikini. \"Do I really look like that? When did I get so fat? \" Well, how is a smart man supposed to respond to a question like that? Simpleavoidance and misdirection. Avoid that question the same way I avoid her other question, \"Do these jeans make me look fat? \" We all know the answerit is definitely not the fault of the jeans. To her surprise, a mumble and a shrug of the shoulders was the best I could muster this time. This painful epiphany was the start of a remarkable and fulfilling journey for Kelly. Kelly decided that day that she would no longer allow herself to look and feel like someone that she did not recognize. The duties of working in marketing for Finish Line and staying on top of things at home kept her so busy that she neglected to take care of herself. The fast food lifestyle she had adopted had added an extra thirty pounds to her once athletic body. It was time to take action. Kelly immediately enlisted the help of her sister, Rachel Johnson at Beverly International. Rachel recommended a training program, nutritional program and the same staple supplements that had been so effective in her own diet: Beverly International \'s Ultra Size, Ultra 40, Mass and Ms. Power Pak. That was 18 months and 40 pounds ago. Kelly not only became the lean, athletic woman she once was; she got in the best shape of her life. She was so happy with her results that she decided to embark on a challenge she never imagined she would tackle. She decided to compete in a figure competition. Knowing that Kelly would have to kick up her supplements and training in order to reach competition condition, Rachel added Lean Out and 7-Keto MuscLean to increase her metabolism, Muscle Provider to make sure she was getting high quality protein without too many carbs and Muscle Synergy to increase Kelly \'s muscle gains, strength, endurance and recovery time. Kelly began training each body part twice a week concentrating on bringing up her weak areas. It didn \'t take long until Kelly was on the road to shredsville, making all the guys at the gym envious and me one happy husband. \"On stage (in costume at the Monster Mash - check the ears), 18 months later and 40lbs. lighter was a dream come true. \" I never thought it could happen to me. Let me rephrase that, I swore I would never let it happen to megetting fat that is. But it happened. At 34 years old and 5 \'3 \" I weighed in at 150 pounds. That equals 31% bodyfat. In high school I was a varsity athlete. Then, in college, I was on the swim team. Afterwards, I continued to participate in sports and was a member of a neighborhood gym. Playing softball one night, I slid into second base and tore my ACL. After my surgery, I quickly fell into a \"lazy \" lifestyle. It \'s funny how your priorities change, as you get older - from an active and energetic lifestyle to going to work and coming home tired. Once you hit that couch it \'s all over. Going to the gym didn \'t even cross my mind. My attitude changed one day when I looked at myself in the mirror and thought, \"Who is this person? \" Fed up with my increasing jean size, I called my sister, Rachel. \"Help me get this fat off \", I said tearfully. She said, \"Are you ready for this? \" \"Yes, whatever it takes. \" That was 18 months ago. The journey seemed long at times, but a wise man (Joe Mobareki of Executive Edge) once told me, \"Kelly, the fat didn \'t get there overnight; it won \'t come off overnight either. \" Sad, but true. A high protein, low fat and moderate carbohydrate diet and getting myself back into a gym is all it took. The fat finally began to melt off. I was lucky to find a gym, The Training Station that was on my way home from work, only two miles from our house. There was no room for excuses now! My husband, Chris and I began training together, hitting each body part twice a week. By changing my diet, taking Beverly International \'s Ultra Size, Ultra 40, Mass and Ms. Power Pak, and regular training sessions, I went from 31% body fat to 17%. After deciding to compete I lost another 7% in the two months before my show. That is a total loss of 21%. Staying focused can be tough. When I feel tempted, I take a long, hard look at an awful \"before \" picture of myself. Seeing my condition and remembering how bad I felt about myself is enough to keep me on track. Spending time doing things that I enjoy outside of fitness has been very helpful as well. When I \'m having a bad day, I spend time doing other things that I love. Sometimes I get on my bike and ride (motorcycle that is)I play outside with my two dogs (Shakespeare, a Chow and Elvis, a Rottweiler)I go to my dad \'s lake house and relaxI go scuba diving Having other interests to keep my mind occupied gets me through many frustrating days. I also have people in my life who encourage me. My husband, Chris, is my work out partner and best friend. My sister, Rachel, is just an e-mail or phone call away. My decision to compete came after my initial fat loss success. Back in the 80 \'s I thought Rachel McLish (the first Ms. Olympia) was the coolest. She had a beautiful, muscular physique. At that time, everyone told me that muscles were not feminine and I would look like a guy if I trained too hard with weights. Now 20 years later, that \'s exactly how I wanted to look. I started training for my first show. This meant changing my diet further, adding a few more Beverly supplements and increasing my workout frequency and intensity. My first goal was the NPC Natural Northern USA. Contest day arrived. My very first competition and my participant number was #1. Wow I was the first person on the stage in my very first show. My knees knocking, palms sweating and lips shaking from smiling, I initially tied for 5th in the masters class (but was bumped to 6th in the tie break). Disappointed? I knew before I ever stepped on stage that I was a winner for what I had accomplished. Since I was already in shape, I stuck with my competition diet for three more weeks and entered the NPC Monster Mash. The Monster Mash was a great experience and a lot of fun. Once again, I didn \'t place in the top five. I did get a chance to speak to the judges about what I need to work on, as well as get to know girls who have been competing a lot longer than I. We \'ve all heard the famous saying, \"Rome wasn \'t built in a day. \" So, it is back to the gym and on an off-season nutrition and supplement program to add some lean mass and balance out my physique for my next competitive contest, the Indianapolis next June. I learned on this journey that you can work out everyday of your life, but without the right nutrition and supplementation you will never see the results you are hoping for. I understand now that the body really is like a machine and it needs fuel to run. I found that taking in the right food and supplements every 3 hours worked for me to increase my metabolism, build lean muscle, burn fat and increase my energy level. Who would have thought... EAT to lose weight? Diet #2 (getting more serious about my lifestyle): Supplement Program: Ms. Power Pak - 1 with meal #1 Ultra 40 - 4 with each meal Mass Aminos - 4 with each meal Muscle Synergy - 4 in the a.m., 4 before training, and 4 after training Meal #1 3 egg whites, 2 oz. chicken or turkey breast, 1/3 cup oatmeal before cooking Meal #2 2 Scoops Ultra Size and 12-oz water; or 5 oz. chicken or turkey breast, 5 strawberries Meal #3 5 oz. chicken, 4 oz. sweet potato or ½ cup brown rice, 1 cup vegetables or salad with 2 TBS Low Cal Dressing Meal #4 (Same as meal #2) Meal #5 5 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak, 1 cup vegetables1 tsp flax oil Some tips to help along the way: First, don \'t get on the scale too much in the beginning. If you get on a scale everyday, you will get discouraged when it doesn \'t always come down at the rate that you hope. If you are following your nutrition, supplement, training and cardio plans religiously the changes will come. Be patient and have faith! Second, set a goal. This is as simple as finding those \"skinny girl \" jeans you can \'t get into anymore and placing them where you can see them everyday. Try the jeans on every other week. I bet you \'ll get into them sooner than you think. Third, take a picture of yourself at the beginning of your journey. Then, take pictures of yourself once a month to track your changes. Three or four months later... WOW, what a difference! Last, and probably the most important is - do this for #1 YOU. \"With Beverly \'s supplements and guidance I was able to transform my physique from 31% flab to 10% fab! \" Training I knew I needed to bring up my shoulders and back to do well in figure competition. I trained back and delts, along with biceps twice a week on Tuesday and Friday. I alternated a heavy day with a lighter workout as illustrated below. Back, Delts, Biceps (heavy day) Barbell Row	3 x 8-10 reps (bend over all the way, so your back is parallel to the floor - this means you will have to do them on aplatform or an elevated block)Pulldowns	3 x 8-12 reps (or pullups for max reps with bodyweight)Seated Cable Row3 x 8-12 reps (or any seated machine row)Shoulder Press	3 x 8-12 reps Upright Row	3 x 8-12 repsIncline Dumbbell Curl3 x 8-12 reps (lay on an incline bench and let your arms hang straight down. Start with your palms facing, and rotate them up as you curl your arm up.) Abs	6 sets of 25-50 (use any variety of machines or exercises you want) Back, Delts, Biceps (light day) For every exercise on this day I used 85% of the weight I used on the heavy day. I performed the same number of sets and reps even though the weight was often ten or fifteen pounds lighter. This way I was able to get in some extra work, pump blood and nutrients into my muscles, but avoid overtraining. Back: Same as heavy day but use just 85% of the weight.Delts: 3-Way Dumbbell Raise - 3 x 10 reps each way (bent-over lateral, side lateral, front raise) *Use a moderate amount of weight, not too light and not too heavy. No presses or upright row on this day. Incline Dumbbell Curl 3 x 8-12 reps (85% of heavy day. If I used 25 on my heavy day, I \'d use 20 pounds this day.) Calf Raises 4-8 sets of 15 reps on any machine CARDIO: Let \'s face it; cardio isn \'t the most fun thing to do. I was lucky that I enjoy running. When I started my fat loss quest I decided I \'d run outside for my cardio program. I ran two miles, three or four days a week. After a few weeks my shins and knees were taking a beating so I moved my running inside to a treadmill. Because of the softer surface and lower impact I was able to increase my cardio sessions to five or six days a week. Then, once my bodyfat reached the 17% mark, I was able to reduce cardio to three or four days a week. As the competition approached my diet and added supplement program allowed me to continue losing fat while keeping cardio in the three to four days per week range. Following is my treadmill routine: Warm-up: Walk 2 to 3 minutes Middle:	Run for 20 minutes (approximately two miles) on 0% incline at 6 miles per hour. Finish: Walk on a 10% incline for 5 to 10 minutes. Bodybuilding World : Body Muscle Journal : Client Profile : Back Issues : Order Online : Beverly International Net");arrFiles[17]=new Array("mike_milas.html","My Best Year In Bodybuilding - Training, Nutrition and the right Mental Approach","","","Putting It All Together - My Best Year In Bodybuilding By Mike Milas Beverly International Nutrition No Nonsense Newsletter Volume 9 isuue 3 I added eight pounds of LBM (drug-free) kept my body fat levels low all year long, probably in the 7-8 % range, before dropping to around 5% for the contest. I \'ve always been a hard/slow gainer, so for me this was very good progress. Teaching an old dog a few new tricks - The Beverly family of staff and customers helped me put the right strategy together this past year after 25 years of lifting. I finally got it right! What I mean by that is: I finally put together a bodybuilding strategy that really works for me, one with very good results in each of the key areas: Training, Nutrition and the right Mental Approach. This strategy culminated when I brought home a 4th place trophy in the Masters Division of the NPC VA/DC State show, a non-tested event. As a 44-year-old natural competitor I felt pretty good about this prestigious show. I \'ve have been lifting since college 25 years ago. I competed for a few years back in the 80 \'s, and was also an NPC judge at the state level. I then took a long hiatus from competition focusing on family and career, not getting back into competitive bodybuilding until I was old enough to qualify for the Masters Class. After a couple of less than successful attempts, everything finally seemed to fall into place this year. I found the solution to my personal competition equation. In this article I \'d like to share my \"best year yet \" approach to bodybuilding in hopes that it will help you \"put it all together for YOU \". My problem, if you want to call it that, was one that many others experience. \"How do you sift through the huge amount of information and advice out there and make it all come together for YOU? \" My interest in bodybuilding spans decades. During that time I \'ve read a lot of articles, bought more than a few books, and listened as others have talked about what works and what doesn \'t. I trained hard and followed a sound nutritional plan. My past results, however, were only satisfactory. My goal was to upgrade from just satisfactory results to VERY GOOD. This past year I was able to take that next step forward and I \'m just tickled pink about it as I never thought that my 44 th year in this world would be my best year for bodybuilding. I made significant improvement to my previous best ever condition and now I \'d like to share with you the things that made it possible for me. I hope that some of you reading this article can also use this approach to \"put it all together for YOU \". It can be done, and I \'m proof that age does not have to hold you back. There are several components to my \"next level \" program, but the most important one, the one that you have to have right, is the nutrition piece. Even if you recognize the supreme importance of nutrition, it is still not that easy to get it right. We are deluged with advertising and information regarding nutrition. Which foods are the best? Which supplements will work for me? What is the best order and timing for what you consume? Sorting through all of this information and finding a nutritional plan that will work best for you is like living an experiment. In fact, to me success in Bodybuilding is measured by your ability to continually try different combinations to see what works and what doesn \'t. What is the right formula for YOU? Mix the right amount of training, nutrition and mental approach and you will see success. [continued on next page] Next -- Searching for the missing component");arrFiles[18]=new Array("mike_milaspg6.html","I  \\'d learned a few things about how my body reacts to training and nutrition","","","Mike Milas: Putting It All Together previous page I achieved very good results in each key area: Training Nutrition, and the right MentalApproach. My bodybuilding lifestyle and personal goal achievement were stabliizing factorsin a turbuient life. After 20 plus years of lifting I \'d learned a few things about how my body reacts to training and nutrition, but as I stated earlier, I felt like there was still something missing. As I searched for the missing component I came up with the following attributes: A)	I needed to break out of the mold that I had been in and try something new. B)	I wanted to base my plan on someone \'s real life experience and success. C)	I would have to adapt this new plan to meet my needs. This photo was taken two hours after pre-judging. At 44, I attained my best ever condition. I knew from past experience that I could not simply take someone else \'s plan and follow it to the \"T \" expecting to get their exact results. My body just does not fall into line like that. We are all unique individuals and we must acknowledge that and listen and learn from our own bodies. Now, starting with a sound plan makes perfect sense, and reinventing the wheel is unnecessary - so what I \'m suggesting is to take a proven plan/strategy and adapt it to your needs. This way you get the best of both worlds - proven success applied to your situation! Beverly \'s always been a great source for these real life success stories. The one I sought, however, had to be a little different than the traditional training and nutritional plans that I \'d been following. I found my answer in the training and nutritional strategy that Mark Ritter had followed leading up to his competitive successes in 2002. What struck me about his plan and results were that he too had been seeing good results but wanted to go to the next level. So right after finishing my competition prep in the fall of 2002 I put together my version of the Ritter plan. I was excited about trying something new and buoyed by Mark \'s comment to me that \"The best time to start a program like this is right after you \'ve competed, \" so the timing seemed to be just right. Mark \'s plan, for those of you who are not familiar with it, was a gaining/hardening program where you cycle two diet plans intended to help you gain LBM but also stay at a fairly low body fat level. The training volume he recommends is significant, and many of the set/rep/weight schemes are very challenging. So to get started I laid out his plan and immediately saw a few things that would not work for me. For example - some of us have a weakness or limitation that we have to work around when we select exercises. For me, I have to avoid putting any heavy weight on my shoulders due to a lower back vertebra imbalance. Mark \'s heavy high volume squat routine was out for me. But that was OK - don \'t fret it when plan \"x \" is not perfect for you. I just substituted leg presses. Same thing for the heavy barbell rows - I can \'t do them without risking injury - but I can do heavy one-arm dumbbell rows supporting myself with my other arm. Fifteen years ago I tore a rotator cuff. Ever since then I can \'t push myself on regular bench presses. Mark was doing 30 reps with 225 - ouch, my shoulder hurt just thinking about it! But I seem to have no problem with doing heavy wide grip machine presses so I substituted those. [continued on next page] Next -- Gaining phase / Hardening phase");arrFiles[19]=new Array("mike_milaspg7.html","I added 8 Pounds of LBM & Kept My Bodyfat Low","","","I added 8 Pounds of LBM & Kept My Bodyfat Low previous page I followed a gaining/hardening cycle for ten months before switching to my pre-contest diet plan. Here I am at three weeks out at 8:30 a.m. after a carb loading trial run. On the diet side Mark \'s plan was a little high on total calories (KCAL) for my needs. His metabolism must run overtime! So I just adjusted down some of the portion sizes to a level I was comfortable with. If you don \'t know what your approximate daily KCAL maintenance level is I would suggest that you figure that out. In other words, at what level of calories are you basically staying at the same bodyweight, not gaining, not losing. After you know what that baseline is you can gauge what your gaining and hardening diet phases should look like. It is not a difficult experiment. A good rule of thumb would be to add in no more than 500 extra KCAL/day for the gaining phase from your base line, and to drop no more than 300 KCAL below the baseline for the hardening phase. Some people may be able to go higher or lower, but I have found that staying in this approximate range allows me to add Lean Body Mass (LBM) without adding much body fat and in the hardening phase it allows me to hang on to the LBM that I added while losing any body fat that I might have gained during the gaining phase. No matter what your KCAL needs are these diet basics will apply: •	Eat 5-7 smaller meals/day with the proper Protein, Carb and Fat Balance. •	Eat your heavier carb meals earlier in the day. •	Use quality supplements where you can be confident in the nutritional values and results. (Beverly products clearly fall into this category) The Beverly supplements that I used with this program were: During the gaining phase: Ultra 40 and Mass Aminos with each meal, Ultra Size and Mass Maker for my meal 2 after training, Ultra Size for meals 4 and 6, ZMA (cycled 6 weeks on, 2 off), Ultra 4 , 24 Mass Aminos during training and 2 Advanced Antioxidants after training. During the hardening phase: I dropped the Mass Maker from meal 2 and dropped the heavy whipping cream from meals 4 and 6. I added 2 Lean Out before every meal. [continued on next page] Next -- Pre-contest phase");arrFiles[20]=new Array("mike_milaspg8.html","I followed this gaining/hardening cycle for about 10 months before switching to my pre-contest diet plan","","","My Best Year In Bodybuilding previous page The beauty of this strategy is that you not only get bigger, but you \'ll stay within reasonable striking distance of your contestcondition all year long. I started my pre-contest diet 9 weeks out, then continued to drop calories very slowly Pre-contest phase: I used 24 Muscle Mass (BCAA) in place of 24 Mass Aminos during training, added Muscle Synergy twice/day, and one Energy Reserve before each meal at about 4 weeks out. I also switched from Ultra Size to mostly Muscle Provider 3 weeks out. I followed this gaining/hardening cycle for about 10 months before switching to my pre-contest diet plan. Some of you might be thinking to yourselves, \"Ten months! No way I could do that! \" But I can tell you that it really was not a big deal. If you set out a strategy like this and decide that you are going to stick with it over a longer period of time you can also afford to cheat a little. I found that a free or cheat meal, or even a free or cheat day once a week is not a problem and did not negatively impact my results. In fact it keeps me sane and helps me stay on track over the long haul, which is the secret to success. I \"pretend \" the prd-judging was this morning. Extra water, and very low carbs on Saturday and Sundays, then very little water and heavy carbs Sunday night and at meal one this (Monday) morning. I realized my all time best ever results from this training and nutritional strategy. I added eight pounds of LBM (drug-free) kept my body fat levels low all year long, probably in the 7-8 % range, before dropping to around 5% for the contest. I have always been a hard/slow gainer, so for me this was very good progress. The beauty of this strategy is that you not only get bigger, but you \'ll stay within reasonable striking distance of your contest condition all year long. I didn \'t start my actual pre-contest diet until nine weeks out. Even then I dropped calories very slowly. This allowed me to hang on to my newly gained LBM and to stay strong during my workouts as the contest approached. It was only the final week of workouts where any of my weights or reps dropped below what my off-season poundages had been, so that was another thing I was happy about. As I mentioned earlier, I look at Beverly \'s staff and customers as part of my family. I have now embarked on a slightly different plan. After reading Greg Daniel \'s plateau buster strategy and exchanging several emails with him I have come up with a plan that is based on what worked for him, but - can you guess? - modified it to what I think will work best for me. Greg gained ten pounds of LBM in six weeks. I would be thrilled with that result, but my plan is laid out in a way that I think it might take a little longer than six weeks for me to see the gains. If it works for me as I hope it will, perhaps Sandy will invite me back to write another article so that I can share it with you. In closing I want to say that my body building accomplishments this past year meant an awful lot more to me than they might have in any other year. In other areas my world seemed to be spinning in an uncontrolled fashion after I had the bad fortune of falling victim to a corporate downsizing and finding myself looking for a new career. There were many weeks where bodybuilding seemed to be the only thing I could control. It was also a huge stress reliever for me. While hopefully none of you will be in this same situation, I do think that many of you can relate to the value and benefits of being dedicated to the bodybuilding lifestyle and the personal satisfaction of realizing goals. It can be a stabilizing factor in your life. Don \'t be afraid to raise your goals to the next level. Mark and Greg did so with great success while in their 20 \'s. There are others like me who have done it later in life. I \'m hoping that my results for next year will be even better! Give it a shot and share YOUR success stories with the other members of the Beverly family. (I am happy to provide more details or to answer questions by email: mmilas@nesbeonline.com ) Bodybuilding World : Body Muscle Journal : Client Profile : Back Issues : Order Online : Beverly International Net");