muscular development 2009-11
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md 009 11TRANSCRIPT
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256 Blood & Guts By Dorian Yates
270 Muscle Form+Function By Stephen E. Alway, Ph.D., FACSM
290 The Bodybuilding Alchemist By Oscar Ardon NEW!
312 Extreme Muscle EnhancementBy Carlon M. Colker, M.D., FACN
326 Womens Bodybuilding By Cheri Owen NEW!
328 The Predator By Kai Greene
332 The True Victor By Victor Martinez
336 Raw Power! By Rodney Roller NEW!
340 Mass With Class By Branch Warren
344 Mark of a Champion By Mark Alvisi
350 Beast From the East By Evan Centopani
356 The Big Bad Wolf: The Peoples ChoiceBy Dennis Wolf
360 Erik The House Fankhouser By Erik Fankhouser
364 The Pro Creator By Hany Rambod
370 Trainer of Champions By Charles Glass
Volume 46, Number 11, November 2009
BUILD MUSCLE BURN FAT NO BULLSHIT!
82 Research: Training By Steve Blechman & Thomas Fahey, Ed.D.
106 Research: Supplements By Steve Blechman & Thomas Fahey, Ed.D.
114 Research: Nutrition By Steve Blechman & Thomas Fahey, Ed.D.
142 Nutrition Performance MSG: A Novel Way of IncreasingAppetite in Bodybuilders By Robbie Durand, M.A.
150 Supplement Performance Whey Protein HydrolysatesIncrease Blood Flow By Robbie Durand, M.A.
154 Sports Supplement Review MuscleTechs Hydroxycut
Hardcore X: Unleash The Power of Thermogenesis!
By Robbie Durand, M.A.
274 MuscleTech Research Report
286 Shred of Evidence By Anthony Almada
TRAINING
www.musculardevelopment.com November 2009
NUTRITION & PERFORMANCE
FAT LOSS
DRUGS
THE WORLDSBIGGESTBODYBUILDINGMAGAZINE!
120 Research: Drugs By Steve Blechman & Thomas Fahey, Ed.D.
262 Testosterone First Reported Case of Severe Liver Failure Due to Anabolic Steroid Cardiomyopathy By Dan Gwartney, M.D.
294 The Anabolic Doc Raw and UncensoredBy Thomas OConnor, M.D. NEW!
298 Anabolic Pharmacology Steroid of the Month: DianabolBy Seth Roberts
302 Anabolics Q&A By William Llewellyn
304 Anabolic Research Update By William Llewellyn
308 Anabolic Edge By Jose Antonio, Ph.D.
316 MD Walk-In Clinic By Dr. X
322 Busted! Legal Q&A By Rick Collins, J.D.
98 Research: Health & PerformanceBy Steve Blechman & Thomas Fahey, Ed.D.
128 Research: Sex By Steve Blechman & Thomas Fahey, Ed.D.
146 Bodybuilding Science Thermal Therapy for Ultimate MuscleRecuperation By Robbie Durand, M.A.
152 Muscle Growth Update Casein Before Bedtime IncreasesMuscle Mass By Robbie Durand, M.A.
HEALTH & PERFORMANCE
90 Research: Fat Loss By Steve Blechman & Thomas Fahey, Ed.D.
134 Fat Attack EPO: A Surprising Fat-Loss HormoneBy Dan Gwartney, M.D.
MARK ALVISI
USA OVERALL
CHAMPION!
162
24 MD
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November 2009 www.musculardevelopment.com
FEATURES
MDS INSIDE STACK
162 ALVISI MAKES HIS MARK Mark Alvisi Is the 2009Overall USA Champion! By Ron Harris
176 THE REDEMPTION OF B-RAY Branden Ray Is Down,But Far From Out By Flex Wheeler
188 GEE-FORCE! Middleweight USA Champ Daryl Gee IsAlready A 202 Power to Reckon With By Ron Harris
202 RELENTLESS PURSUIT! Grigori Atoyan ProvesPersistence Pays Off at the USA By Ron Harris
216 THE RAZORS EDGE! Tamer El Guindy Cuts HisCompetition to the Bone at the USA By Ron Harris
226 FEROCIOUS POTENTIAL! Seth Feroce Is Destined for
Greatness By Ron Harris
242 THE GIRLS OF METROFLEX Photography By Per Bernal
MD 25
28 Editors Letter By Steve Blechman
30 Mail Room Where Our Readers Rave & Rant
38 Industry Insider Buzz By Shawn Ray
46 MD People
56 The Gospel According To Lee By Lee Priest
70 musculardevelopment.com By Gregg Valentino
278 Ramblin Freak By Gregg Valentino
376 Hot Shoppe By Angela T. Frizalone
378 Web Directory
380 MD Marketplace By Angela T. Frizalone & Manda Machado
396 Last Writes By Lee Priest
GEE-FORCE
188
RELENTLESSPURSUIT! 202
THE REDEMPTION
OF B-RAY 176
FEROCIOUS
POTENTIAL! 226
THE GIRLS OF METROFLEX 242
THE RAZORS
EDGE 216
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The new wave is here. Like Moses parting the Red
Sea, the time has come to make way for the new
generation of body-
builders. The bodybuilding universe
has become more diverse, and MD
is here to bring you the newest,
and most exciting new pros and
the most promising amateurs to hit
the stage this year.
We begin with the man on our
cover, with his symmetrical
physique and signature abdominal
vacuum pose, which is rarely seen
in the pro ranks today. They say the
journey of a thousand miles begins
with one step. MD has seen the
steady, determined steps of Mark
Alvisi we witnessed his narrow
miss at the Nationals last year; we
took pride in his resilience, work
ethic and powerful will, as he
stormed through countless leg-
blasting workouts; we watched as
he prepared for his Heavyweight
and Overall USA win. We were with
him on that last leg of the journey,
when the apex was reached, and
we stood proud as he accepted his
pro card.
We all knew Mark was a rising
star, destined for greatness, and in
Alvisi Makes His Mark, on page
162, Ron Harris gets him to open
up about what it felt like to win the absolute toughest
amateur bodybuilding contest in the world.
Grigori Atoyan has proven that persistence pays off,
and in Relentless Pursuit, see this years Super-heavy-
weight USA champion, on page 202. Ron Harris inter-
views the thickly-muscled Armenian about the journey
that led to achieving his pro card. The road has been a
long one for Atoyan 13 years
long and not until his 15th
attempt, did he achieve his goal.
Grigori began his lifelong passion
for the iron at the age of 17, when
he lived in the U.S.S.R.; his first
hero was Shawn Ray. Atoyan
moved to Sacramento in 1993 and
won his first NPC contest in 1996;
thus began his quest for the pro
ranks. His story is not to be
missed!
Daryl Gee is a power to be
reckoned with and in Gee-Force,
on page 188, Ron Harris tells us
his story. Gee began training with
a buddy in high school, but it was-
nt until college that he hooked up
with other lifters, who shared
their knowledge of nutrition and
supplementation. But Gee didnt
compete until 2003; when he did,
he discovered that Once I got up
there onstage, it just felt right.
This year, he placed as
Middleweight Champion at the
USA. How did he do it? Im a
small-boned guy, a real hard-gain-
er; the only way Ive been able to
add muscle mass is to shock the
muscles with higher intensity.
Forced reps have been the best way to achieve that.
Check out Gee-Forces story!
Striations on top of striations, with lines and details in
places most anatomy professors dont even know about.
Thats how Tamer Razor El Guindy, winner of this years
28 MD
By Steve Blechman Publisher & Editor-in-Chief
www.musculardevelopment.com November 2009
editorsletter
MADE IN THE USA
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USA Light-heavyweight class, has been described. His physique
strengths also include an ideal structure with ultra-wide shoulders
and a tiny 27-inch waist. In The Razors Edge, on page 216, Ron
Harris gives us the keys to the razor-sharp conditioning that
brought El Guindy so close to winning his pro card.
Branden Ray is down, but far from out. In The Redemption of
Branden Ray, beginning on page 176, Flex Wheeler shares B-Rays
story. Despite having
some of the best pro-
portions seen on any
amateur in years, B-Ray
got edged out of attain-
ing his pro card, by the
ridiculous conditioning
of the aptly-nicknamed
Tamer Razor El
Guindy. Shortly after-
ward, he was fired from
his CNN job. Its been a
tough summer, but the
Brooklyn Knight is
staying positive. How
does he stay focused?
I have the gym. For an
hour and a half every
day, I dont think about
my problems. Is he
headed for the
Nationals and that
elusive pro card?
Thats the plan, says
B-Ray, without hesita-
tion.
Seth Feroce is des-
tined for greatness, and
in Ferocious Potential,
on page 226, Ron Harris
talks with this most complete, shredded-to-the-bone freak, who dis-
plays thick muscle from top to bottom, front to back. Seth has been
quietly building more and more mass and keeping it under wraps
until now. A heavyset kid growing up in Pittsburgh, he immersed
himself in the world of bodybuilding in his teens when his dad first
took him to Yorks Gym. My dad said once he saw the look in my
eyes when I first walked in there and saw the big guys training, he
knew hed lost me. Seths contest history is brief but we know its
just the beginning!
This month we debut Raw Power, on page 336 by Rodney
Roller, and Anabolic Doc, on page 294, by Thomas OConnor, M.D.
The rest of the issue is packed to the binder as usual with all the
latest cutting-edge research and information on bodybuilding by the
industry insiders who make it all happen. See you next month!
Publisher/Editor-In-Chief Steve Blechman
Senior Science Editor Robbie Durand, MA
Managing Editor Angela T. Frizalone
Creative Director Alan Dittrich, Jr.
Associate Editor Alan Golnick
Associate Art Director Stephen Kolbasuk
Assistant EditorLouise Powell
Contributing Editors Carlon Colker, M.D.,Thomas Fahey Ph.D.
Dan Gwartney, M.D.
Executive AssistantMichele Gampel
Photographers Chief Photographer: Per Bernal
Bill Comstock
IllustratorsBill Hamilton, Jerry Beck
Advertising Advertising DirectorAngela T. Frizalone
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MUSCULAR DEVELOPMENT (ISSN 0047-8415) is publishedmonthly by Advanced Research Press, 690 Route 25A,Setauket, New York, 11733. Copyright 2008 by AdvancedResearch Press. All rights reserved. Copyright under theUniversal Copyright Convention and the InternationalCopyright Convention. Copyright reserved under the Pan AmCopyright. Rate: $49.97 per year (USA); $79.97 per two years(USA); foreign: $79.97 per year. Nothing appearing in MUS-CULAR DEVELOPMENT may be reprinted, either wholly or inpart, without the written consent of the publisher. Send edito-rial submissions to: MUSCULAR DEVELOPMENT, 690 Route25A, Setauket, New York, 11733. Stamped, self-addressedenvelope must accompany all submissions, and no responsi-bility can be assumed for unsolicited submissions. All letters,photos, manuscripts, etc. sent to MUSCULAR DEVELOPMENTwill be considered as intended for publication, and MUSCU-LAR DEVELOPMENT reserves the right to edit and/or com-ment. Periodical postage paid at Setauket, N.Y. 11733, and atGlasgow, KY 42141. Postmaster: Send address changes toMUSCULAR DEVELOPMENT, Box 834, East Setauket, NY11733-9704. Advertising Office Phone: (239) 495-6899. PRINTED IN USACover photos are by Per Bernal
MD 29November 2009 www.musculardevelopment.com
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www.musculardevelopment.com November 200930 MD
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Dorian Yates: A Classy GuyIts great to see Dorian Yates Blood and Guts col-
umn in MD each month. His column is one of the most
thoughtful and informative sections of the magazine.
Perhaps best of all, Dorian is a gentleman who has class.
Ive been training for 30 years and class seems to be a
dying concept in gyms. People used to be more polite,
more courteous, and would put their weights away. Now
you have guys who grunt and scream while they do
their set. Its like feeding time at the zoo. In fact, Ive
been to zoos where the animals were more polite than
some gym members, and they the animals smelled
better, too.
Allan, e-mail
mailroommailroom
Lets Hear It for Evan!Way to go, MD, for putting Evan
Centopani on the cover [September
2009]. What a triumph for Evan to win
his first pro show! He really is the
Beast from the East, as he slaughtered
the competition at the New York Po.
Evan was like a hurricane or a tornado
that came upon the contest. The sky
opened up and a deep voice laid it on
the competition: Move over,
chumps!
Wally, e-mail
Congratulations,Mark Alvisi
Mark Alvisi is a man of his
word. He said he would win
the USA, and he delivered.
Mark has one of the best looks
in bodybuilding today: huge,
symmetrical and pleasing to
the eye. Mark represents the
future of bodybuilding. He
doesnt look gross like some
other bodybuilders. And some
guys you see at bodybuilding
shows are walking around so
deprived of food and water,
they look like they would keel
over if a stiff wind came along.
Not Mark Alvisi. Hes pumped
and ready for action. His USA
win was a well-deserved victo-
ry. Congratulations, Mark!
Roger, e-mail
Basic TrainingI love to watch Kai [Greene] train. All the guys Ive seen in the old days did the same
basic, bust-ass training thats been the basis of every great physique over the years. And it
was the basis for my own very modest gains, too. Its the type of training that gives
results, and it aint fancy and it aint brain science and it aint complex you just have to
do it consistently.
Richard F. DiLorenzo, e-mail
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www.musculardevelopment.com November 200938 MD
IndustrynsiderBuzz
By Shawn Ray
SHAWN RAYS
IndustryInsiderBuzz
Welcome Home, Adela; But Wheres Jen?
Noticeably absent from this years Ms.
Olympia Fitness competition was 10-year
IFBB pro Jen Hendershott, who has not
had a year off in 13 years since she began
competing. Whats notable about her
absence is the fact that she was the
reigning and defending Ms. Fitness
Olympia champion from 2008, as well as
the current Ms. Fitness International
champion for 2009. Jen has been relative-
ly busy with her Phat Camps she pro-
motes, as well as taking a much-deserved
break from the competition stage.
We at MD know the lineup was weak-
ened by her not being there this year, but she will have something
to prove in 2010. Time will tell if she can regain her crown or if the
stork decides to pay her and her husband a visit. No, she is not
pregnant but with the extra time off, Ive seen stranger things
happen! Good luck, Jen!
On the flipside, one Olympia champ decides to sit and another
returns in the form or former Ms. Fitness Olympia winner,
Adela Garcia. Fresh off a year of recovering from knee surgery
and a torn ACL, Adela barnstormed the competition in Dallas at
the Europa Pro by taking the 1st
place and making a statement to
all those would-be Olympia fitness ladies with aspirations of tak-
ing what Adela feels is her vacated
title. Welcome home, Ms. Garcia!
Missing In ActionRichard Jones pulled another
disappearing act after his return to
the pro stage in Pittsburgh this past
May, where he found himself in the
unfamiliar placement of 9th
out of
12 competitors. He planned on
competing in the Dexter
Jackson/202 Pro in August, but the
show came and went while Richard
was MIA. Word on the street is that
both of his parents have been ail-
ing, and a few cross-country visits
from California to his hometown,
Boston, have taken a toll of his
focus and any type of serious
preparation for the contest stage
had to be put on hold. Stay tuned;
Richard said he is far from done as
a competitor. We wish a speedy
recovery for both parents.
Pros Muscle Their Way Into Mr. OThese players were added to the Mr. Olympia
lineup from three pro shows in August the
Jacksonville Pro, PBW Tampa and Europa:
In the 202-pound division, Stan McQuay,
John Hodgson, Lee Powell, Ricky Tricky
Jackson, David Henry, Daryl Gee, Kris Dim
and Charles Dixon all made it to the 2nd
Annual
Olympia Showdown in Sin City. This left the IFBB
Atlantic City Pro held a mere two weeks prior to
Olympia Weekend for the Welshman, James
Flex Lewis, to be added to this impressive list of
pros, along with two more spots up for grabs to
qualify to compete. Ive been wrong before, but Im
betting the house that Lewis will qualify in Atlantic
City, if not win the show to bring some additional
United Kingdom flava to the Olympia EXPO!
All of these bodybuilders were added to an
impressive lineup of pros already qualified to
compete in the Olympia Showdown at the Mr.
Olympia EXPO on Saturday, September 26th
in
Las Vegas, including Kevin English, Mark
Dugdale and Eduardo Correa. This could be
the highlight of the weekend no doubt the best
deal of the weekend, for the mere cost of an
EXPO ticket on center stage.
In the mens open division, we saw Canadians
Fouad Abiad and Ben Pakulski qualify for the
big show at the Orleans Arena, by way of top-three
finishes at the PBW Tampa Pro. The following
weekend at the Europa Pro, we witnessed the
return of Dennis James to the winners circle
from the PBW Tampa Pro repeat that feat in back-
to-back weekends in Dallas, by besting 2005 NPC
Nationals Champion Bill Wilmore and the Worlds
Biggest Pilot, Joel Stubbs from the Bahamas.
This years Mr. Olympia lineup was the deep-
est its been in years and the late additions
were interesting to watch. Go to
musculardevelopment.com for up-to-the-minute
coverage and check out next months MD for
more details!
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MD 39November 2009 www.musculardevelopment.com
Should Ronnie Compete Again?Eight-time Mr. Olympia Ronnie Coleman has gone
on record as stating that he will possibly return to the
pro contest stage in 2010. After reviewing some of his
latest guest-posing appearances in Pittsburgh and
Jacksonville this past summer, many of
his hardcore fans are hoping he nixes the
idea.
Some Monday Morning Quarterbacks feel
his quad, triceps and back are suffering from mus-
cle tears and/or nerve damage. Upon closer obser-
vation, Id have to agree with them. The photos posted
online and Internet video clips clearly show one quad has
atrophied more than the other; the triceps tear on one of
his 24-inch arms is readily visible upon first blush. The
biggest, baddest back ever put on public display is but a
shell of itself. Clearly, there is something going on back
there either a lat tear or nerve damage is making his
once most dominating pose the talk of the town, and not
in a good way.
While I am no doctor, the naked eye can see something
is just not right and will no doubt hinder him in compari-
son poses, rather than favor him. In 2010, Big Ronnie will
be looking forward to his 47th
birthday. Heres wishing him
well, whether or not he competes.
Muscle Camp Under Construction Plans are full steam ahead for a Muscle Camp in
Boise, Idaho with co-title sponsors GENr8 Nutrition
and Bodybuilding.com slated for sometime in March
2010 during the weekend of the Bodybuilding.com BFE
(Boise Fitness Expo) Party. All the supplement company
affiliates will gather, along with some of the biggest names
in bodybuilding who are sponsored by these companies.
Kris Gethin, Bodybuilding.coms online editor and I will
be playing host to top pros who will show fans and ath-
letes the mechanics of training, nutrition, supplementation
and competition. We are hoping to have IFBB personalities
like Kevin Levrone, James Flex Lewis, Marika
Johansson, Flex Wheeler, Bob Cicherillo, Evan
Centaponi, Mark Alvisi, Victor Martinez and more.
Look for more breaking news online at
www.musculardevelopment.com.
NEW
COLUM
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Rookies of the Year:Evan Centopani andDaryl Gee
As of this writing, I have two rook-
ies of the year: Evan Centopani and
Daryl Gee. Evan won the 2007 NPC
National Overall title, then took a year
off in 2008 only to return and beat a
tough field of IFBB veterans like
Dennis James and Markus Ruhl to
win the New York Pro his first pro
show taking home $15,000 in prize
money and qualifying for the Mr.
Olympia. While Evan opted to sit out
this years Mr. Olympia in favor of a
return at the Arnold Classic in March
2010, he joined some elite pros Phil
Heath, Kai Greene, Branch Warren,
Darrem Charles and Melvin
Anthony in what he accomplished
in his pro debut.
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www.musculardevelopment.com November 2009
Daryl Gee was an amateur who took
four years off from competition, only to
return to the stage at the Los Angeles
Championships in July to win the mid-
dleweight class and Overall titles, on his
way to winning the middleweight class at
the NPC USAs and an IFBB pro card as the
1st
runner-up Overall in that show! His third
contest in as many weeks would land him
on an IFBB pro stage, weighing a paltry 174
pounds in the newly-created 202-pound
division in Jacksonville, Florida landing in
the number-two spot and nabbing an
Olympia Showdown qualification to boot.
Based on this placement ahead of veterans
Tricky Jackson, Charles Dixon and
Steve Namat, Daryl was onstage in the
premier event of the year for 202-pound
bodybuilders at the Olympia EXPO. What a
ride! Enjoy it, kid, and congratulations!
Shawn RaysIndustryInsiderBuzz
Posedown Award A Tricky CallThe winners of the GENr8 Nutrition Best Presentation Award at the Europa
Pro Show in Dallas came down to two of the best showmen in the game. Ricky
Tricky Jackson, winner of the 202-pound division posedown and Marcus
The Comet Haley from the open division both vied for the $1,000 prize
sponsored by Muscular Development, Gaspari Nutrition, Pro Bodybuilding
Weekly, Flexus Sports Products and Ed and Betty Pariso. The outcome was a TIE!
These guys, popped, rocked, shook and shimmied their way into winning the
prize, which Ed Pariso generously funded with an additional $1,000 based on the
entertainment value and creativity each of these professionals brought to the
show! Good job, guys, and congratulations!
Welcome, Wonderful WomenNew IFBB pros at Olympia Weekend included Tina Chandler, Isabelle
Turell, and Nicole Duncan. They were some of the most excited women that
weekend, as a portion of their dreams became reality. Time will tell if the waters
are too deep at this level, or if they have found themselves at home among the
worlds best. Good luck to all of them.
MD Supplement Store: Better Than EverBe sure to watch for the new MD Supplement Store, which is being improved
and upgraded at musculardevelopment.com to serve you better! A welcome
addition to help complete the best place for one-stop shopping at the #1 web-
site in the world for bodybuilding!
Sacramento ProA late addition to the mens pro contest season is the Sacramento Pro.
Longtime NPC/IFBB pro judges and contest promoters John Tuman and Ted
Williams have added an IFBB pro mens contest to their womens pro figure and
NPC contest weekend on November 7th
. John and Ted have a passion for helping
the sport grow, and now some of the worlds best have reason to diet a bit
longer with hopes of early Olympia qualifications for 2010, prior to next years
calendar kicking off with the Iron Man Pro in January, held in Los Angeles.
Stay Hungry! S. Ray !
For the latest breaking news and information, visit the musculardevelopmet.com forums,where updates are posted daily by top pros and rising stars of tomorrow. And dont miss theTeam MD Radio Show on Mondays at 4 p.m. PST, 7 p.m. EST with Shawn Ray and Flex Wheeler.
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MDPeople
www.musculardevelopment.com November 200946 MD
CHECK OUT
FOR COMPLETE
CONTEST COVERAGE!
MUSCULARDEVELOPMENT.COM
By TEAM MD
TEAM MD BRINGS YOU INDUSTRY SIGHTINGS FROM THE 2009 NPC USAS, JULY 26TH, THE TAMPA BAY PRO, AUGUST 7TH,
AND THE EUROPA SUPER SHOW, AUGUST 15TH.
NPC
USAs
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MD 47November 2009 www.musculardevelopment.com
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MDPeople
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FOR COMPLETE
CONTEST COVERAGE!
MUSCULARDEVELOPMENT.COM
TAMPA BAY PRO
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MD 49November 2009 www.musculardevelopment.com
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MDPeople
www.musculardevelopment.com November 200950 MD
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FOR COMPLETE
CONTEST COVERAGE!
MUSCULARDEVELOPMENT.COM
EUROPA SUPER SHOW
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MD 51November 2009 www.musculardevelopment.com
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By Lee Priest
AccordingtoLEEAccordingtoLEE
Eight-Year-Old Gang-rapedandParents Blame Her!
One of the most sickening news
items I read this summer was about
an eight-year-old girl in Arizona who
was raped by four teenage boys
from her neighborhood. As if the
heinous act werent repulsive
enough, her parents blamed her for
hanging around the boys and were
so angry at how she had shamed
the family that they didnt even
want her anymore. All of the parties
involved were refugees from the
African nation of Liberia, where
and I am not making this up rape
was not even a crime punishable by
law until just three years ago. That
was not a misprint or typo, I said
three years.
This is absolutely insane, and I
dont give a flying fuck what you
want to say about cultural differ-
ences. How the hell can you blame a
little girl for being raped? Her par-
ents should be deported if thats
how they treat the child.
This reminds me of that story I
talked about a couple months ago
from Afghanistan. A married woman
was gang-raped and she was then
stoned to death for wait for it
Hes got an opinion actually a lot of opinions and hes not afraid to express them. Being politically correct is not how Lee Priest rolls, so if you are easily offended, you may want to flip a couple pages!
THE GOSPEL
56 MD www.musculardevelopment.com November 2009
Australian Men Make the WorldsWorst Husbands?
As an Aussie as well as a newlywed, this story caught
my eye. An Oxford University study published in the
Journal of Population Economics surveyed 13,500 men
and woman ages 20 to 45 and found that Australian men
helped the least with household chores and childcare, as
compared to the dream hubbies from, in order of most
helpful to least: Norway, Sweden, Great Britain, the USA,
Northern Ireland, the Netherlands, Ireland, Spain, New
Zealand, Japan, Germany, and Austria. Hmm the title
of the article was quite deceptive. By most accounts,
there are close to 200 countries in the
world and this study only seemed to
include 13 of them. Thats like saying a
Dodge Neon is the fastest car in the
world, compared to a few economy mod-
els from Hyundai, Kia, and Saturn.
You do see a lot of guys here who go
straight from work to the pub to meet
their mates and drink enough beer to
float a yacht. A normal weekend for an
Aussie man is to gather at a house with
their buddies and drink even more whilst
watching the footy (soccer to you) games
on TV. I certainly dont fit into this cate-
gory, as my current wife and any former
women I have known will attest to. I
happen to be a clean freak and do actu-
ally enjoy doing housework. So there!
My favorite quote from the article was when the
researcher, a woman, naturally, pronounced You might,
in principle, expect to see women preferring to remain
single, rather than face the prospect of spending more
time doing household chores. As if marriage is all about
housework! What if the guy loves the woman and is out
working his butt off 12 hours a day to support her and a
few kids? Does he have to come home to scrub the floors,
do the laundry, cook dinner, and bathe the rugrats as
well or else hes a miserable, selfish bastard?
I think there are both wonderful and shitty husbands
in every country. I think this study didnt include a lot of
countries in places like Asia, Africa and the Middle East,
where, if the women were allowed to speak under condi-
tions of anonymity and didnt have to worry about being
punished, they would tell you what a really terrible hus-
band is. It seems like the researchers took a very narrow
view of the world as being made up of only a few of the
wealthier, more civilized countries.
But you cant get all up in arms over one survey. Next
month, there will be another article
telling you that French men are the
worst husbands or something. The bot-
tom line is that you cant lump an entire
country into a stereotype. If a woman
wants to see whether or not a man will
be helpful with housework, live with him
for a bit, before getting married. If hes a
lazy slob who wont lift a finger around
the house then, chances are hes not
going to transform into Mr. Maid once
you get a ring on his finger.
As for men helping out with the
kids, one good yardstick for that is just
seeing how he is around kids. If a guy
cant stand kids and doesnt want any-
thing to do with them before he has
them, its doubtful hell be an adoring, doting daddy
once he has his own spawn. So ladies, regardless of
what country you live in or what country your prospec-
tive husband is from, judge each man on an individual
basis. Besides which nobody mentioned the fact that
these Swedish and Norwegian husbands who are so
helpful with housework and childrearing may also hap-
pen to be big pussies. If you want that, just be a les-
bian and do it right!
PHOTO
GRAPHY BY PER
BERN
AL
-
www.musculardevelopment.com November 200958 MD
adultery! I thought we were living in
2009, but it seems like some of these
countries are still stuck in the Dark
Ages.
As for these Liberians, if they
wanted to live by their own barbaric
laws and customs, why didnt they
stay in their armpit of a country? I
get it they want to enjoy the
opportunities of the USA, and of
course the welfare and Medicaid,
but they dont want to adapt to U.S.
culture, where raping a child is a
very serious criminal offense and the
rapists are blamed, not the victims.
Parents like those should not be
allowed to have kids. What kind of
values and beliefs do they teach
them? Are daughters taught to sub-
mit to men, and sons told its accept-
able, even their God-given right, to
violate women on every possible
level? In Afghanistan, you can actu-
ally have your wife killed if you just
suspect shes cheating on you.
Doesnt that make you glad the USA
is spending billions of dollars and
has thousands of troops deployed
over there to keep them safe from
terrorists?
If I was the judge and jury in this
situation in Arizona, I would put the
father in jail, put the teenage boys in
juvenile detention at least until they
turn 18 and then possibly move
them to adult prison where they can
find out how much fun it is to be
gang-raped, and I would try to find a
good, loving home for the little girl,
along with plenty of counseling.
Teenage NationalsWinner Was Actually 20 Years Old
There was a bit of controversy after
this years NPC Teenage Nationals
when it came to light that the winner
was actually 20 years old at the time
he won. Im really not sure whos to
blame here, as I dont know for certain
whether or not the promoter was
aware of this fact or not. If he was
aware of it and still let him compete, I
have to shake my head. Whats the
point of having a teenage contest if
you dont really have to be a teen to
enter? Would you let a 39-year-old
compete in the over-40 category, too?
But for the sake of argument (and
so I can do my usual ranting thing) and
not necessarily speaking specifically
about this case, allow me to comment
on the scenario of a 20-year-old com-
peting in a teenage division. At that
stage of development, there is indeed
a big difference, as a young man ages
each progressive year, in many ways.
This is why you can drink at 21 and
not 20, for example. So indulge me as I
address a young guy, knowingly com-
peting at an unfair advantage.
Why would you do something like
this? Do you really want a trophy that
badly? Its like assholes taking drugs
and competing in natural shows, beat-
ing legitimately drug-free athletes (not
exactly a perfect analogy, but bear
with me). Then the secret drug-user
proudly gloats, Hey look, I won! Big
deal, fuckhead. You won while using
drugs against guys who werent!
I know there are plenty of guys
who do this. If everyone in natural
shows was actually taking drugs, I
suppose it would be fair and a level
playing field. But if you want to or feel
the need to use drugs, why are you
doing a natural show when there are
plenty of non-tested contests out
there? Is it because you take drugs
and still dont look very good? Is your
physique nothing that a hard-working
natural bodybuilder couldnt achieve,
so you are able to convincingly pass for
a natty? Fucking losers, I swear.
Now, in my humble opinion, com-
peting in the teens when youre 20
takes the cake. Did this kid forget his
birthday or something? From the pho-
tos I saw, he looked even older, but
thats nothing new these days. A lot of
these new young guys being promot-
ed as phenomenal mass monsters look
a good 10 years or more older than
what their birth certificates would indi-
cate. But thats not important the
important thing is that theyre HUGE!
So what if a kid is 21 or 22 and los-
ing his hair, as long as he has 22-inch
arms and 34-inch thighs! Not a very
healthy look, but the hardcore fans
could care less about that. Lets see if
these young freaks are still around in
10 or 15 years. If not, no matter,
because there will always be some
other new young freak to fawn over.
Entering a teen show as a 20-year-
old why stop there? Why not try your
hand next time at the Masters, or
throw a wig on and mix it up with the
ladies? All that matters is that you win!
THE GOSPELACCORDING TO LEE
NASA Celebrates 40th Anniversary of Moon Landing But Was It a Hoax?
As a guy who doesnt like to simply accept what Im told as the
Gospel truth (get it?), I have my doubts as to whether or not there real-
ly was a lunar landing in 1969, or in the other two Apollo missions to
the moon that followed. Conspiracy theorists can be notoriously
wacky, but they have made some very compelling arguments that at
the very least cast shades of doubt on the alleged historic event.
For one thing, you see the U.S. flag moving in the footage, when
there is no atmosphere and thus no wind on the moon. Others have
pointed out where they insist you can see wires above the astronauts, used to
make them appear lighter and simulate the lower gravity up there. In some of the
footage you can see the shadow of the lunar lander going one way, while the shad-
ows of the astronauts at the bottom of the steps is facing in a different direction. If
we had two suns instead of one, you could explain that one away. There are just
too many strange facets to that footage for me to completely accept it as genuine.
At the time of the moon landing, the USA was bitterly engaged in the Cold
War with the Soviet Union, and the space race was a major battlefield, since
-
www.musculardevelopment.com November 200960 MD
there was no actual war (thank God, or else the world may have been turned into a barren nuclear wasteland,
unable to sustain any life aside from cockroaches).
Would you really put it past the U.S. government to fake the whole thing, just to show their superiority over the
Godless Communist Russkies? And if we did actually go to the moon why is it we never went back after the three
Apollo missions? They said it was too expensive. Nice try, but Im not falling for it. Look at all the money NASA has
blown with the Space Shuttle program, going back and forth to that stupid space station, and sending remote-con-
trol robot rovers to Mars.
The U.S. government also somehow found the money to fund the Iraq war, bail out Wall Street and the automo-
tive industry. Why didnt they build some type of permanent space station on the moon? At least that one wouldnt
be doomed to eventually re-enter the Earths atmosphere like the one floating up there now is. Why didnt they cele-
brate the 40th
anniversary of the moon landing by pointing the Hubble or some other high-power telescope back up
there to show us the flag, the lunar lander, and all the other crap the astronauts supposedly left on the surface?
Dont tell me it couldnt be done; that Hubble gadget takes pictures of galaxies billions of miles away! It all
reminds me of an old 70s movie called Capricorn One, that tells the story of a hoaxed manned mission to Mars.
Check it out sometime on Netflix and it may just give you something to think about something your government
typically doesnt encourage.
Henry Louis Gates, Racial Drama, and the Beer Summit
On July 16, Harvard University
professor Henry Louis Gates had
returned home to Cambridge after a
long trip in China filming a documen-
tary. For some reason, he couldnt get
his front door open and he and a
friend decided to break in. A con-
cerned neighbor called the police to
report a possible burglary in
progress. When the cops showed up,
an outraged professor Gates made a
scene shouting about how it was typ-
ical treatment of a black man in
America. Sergeant James Crowley
arrested Gates for disorderly conduct
and took him into custody. President
Obama, apparently an acquaintance
of Mr. Gates, sided with him and pub-
licly criticized the Cambridge police
department. Of course, it quickly
turned into a big messy controversy
over racial profiling by law enforce-
ment. In the end, Obama invited
Gates and Crowley to the White
House to iron it all out over a beer,
which the press immediately dubbed
The Beer Summit. Oh, brother.
What the fuck? Again with the
race card. Shit, it gets old over there
in America. Pulling that race card
does nothing but set everyone back
and goes against the supposed racial
harmony were all working toward.
This Gates guy and his friend, both of
whom happened to be black, were in
fact breaking into his house though
the front door. A neighbor sees it and
does what all of us would want our
own neighbors to do, rings up the
police. Instead of calmly explaining
what was going on when they
showed up, Gates has a meltdown.
Anybody should be arrested if he
or she chooses to act in such an irra-
tional and hostile manner. I dont care
if youre black or an Eskimo, you
should know better than to yell and
act belligerently to the police see-
ing as they have guns, badges, and
the authority to cuff you and toss you
in the back of their car. Gates should
have been grateful he had a neighbor
who actually gave a shit, instead of
looking the other way and refusing to
get involved when she saw a poten-
tial crime being committed.
If I saw two guys breaking into a
house, I would call the police too,
regardless of their race, hairstyles,
or anything else related to their
appearance. All thats relevant in a
situation like that is what appears to
be taking place: a crime. I should
note that a couple weeks later,
Gates did have a bouquet of flowers
sent to the neighbor.
What I do find even more outra-
geous is that Obama, with the U.S.
economy in shambles and our soldiers
fighting in wars raging in two differ-
ent Middle Eastern nations, chose to
take the time to pay attention to this
incident and worse, to invite his old
buddy to the White House to discuss
it. What about all the other people
being racially profiled, mistreated,
harassed, and abused every day in the
USA? They dont get to go drink a
beer with the President.
The whole thing was such an obvi-
ous publicity stunt. Gates was out of
line when the cops showed up, so he
was arrested. They never should have
dropped the charges against him. If
Gates thinks its so terrible being a
black man in America, why not see
how he likes it in Africa, a continent
ravaged by poverty, famine, disease,
wars, and political corruption?
My wife is from South Africa, a
nation ruled for many years by the
bad white man. And yes, there was a
lot of overt racism and oppression of
the native people. They all thought
their hell would turn to heaven once
the black man got control back, but it
didnt quite work that way. The place
went to shit. The whole country is on
strike. The people get all kinds of free
entitlements, but all they do is clamor
for more, more, more! Blacks from
poorer parts of South Africa come to
the cities, willing to work for less
money, and the city folks murder them
to keep them from stealing their jobs.
Im so sick of all this crap. Look at
the past, learn from it, and move on!
Dont live in the past and dwell on
how unfair things were. I find it really
hypocritical that blacks spent so much
time fighting against segregation, and
nowadays you have all sorts of
pageants and awards shows specifi-
cally for blacks. If you had a White
Miss America or an awards show for
white musicians, that would immedi-
ately be reviled as racist.
Its wonderful for black people to
be proud of who they are and cele-
brate the achievements of their race,
but the only whites who do that are
neo-Nazis and the Ku Klux Klan. Dont
get me wrong, I definitely dont
THE GOSPELACCORDING TO LEE
-
www.musculardevelopment.com November 200962 MD
THE GOSPELACCORDING TO LEE
approve of what those people preach.
Im just trying to make a point. It just
seems really odd that its only OK to
be proud of who you are if youre a
minority. If youre not, that pride is
called being a white supremacist. On
a similar note, why is it acceptable
for a black comedian to ridicule white
people, mocking the way they walk,
talk, dress, dance, etc., but if a white
comedian ever did something similar
he would be pardon the pun
blacklisted?
I suppose the reason given most
often is the history of slavery. It is
true many slaves were kidnapped,
forced to work for free, treated bru-
tally, and even killed by white men.
So the white man is bad, right? I
dont have a clue what the numbers
would work out to for that in terms
of deaths and lives stolen by servi-
tude. But how many blacks have
been slaughtered by other blacks in
places like Rwanda, Uganda, Darfur,
Ethiopia and Somalia? How many
blacks have been murdered by each
other in the USA in inner cities over
the past 40 or 50 years in places like
Detroit, Los Angeles, Cleveland, and
Gary, Indiana? Yet many of the black
men and women in the USA who
grew up in these environments sur-
rounded by drugs, gangs, unemploy-
ment, and broken families somehow
managed to do great things and
change the world. Some of the great-
est athletes and entertainers of the
last few generations sprang from
those places.
So thats why I cant stand to
hear the race card being brought up
and hearing how awful it is to be a
black American and how the White
Devil continues to make their lives
miserable and prevent them from
achieving anything. Affirmative
action was a huge mistake in my
eyes. If you want to get a good job,
be the best man or woman for that
job. Study or do whatever it takes to
be more qualified than the others
who want that job. Plenty of white
people live in poverty, too dont
you watch Jerry Springer?
Your life is what you make of it,
and if you spend your life making
excuses and waiting for someone to
hand you what you want, youll
never know happiness or success. If
you believe the odds are stacked
against you and you cant succeed,
that becomes a self-fulfilling prophe-
cy. It sickens me when those types
of blacks see others who have suc-
ceeded and sneer at them as being
sellouts or Uncle Toms who arent
keeping it real. Yeah, real poor and
ignorant.
And before I get off this topic
completely, I have to mention some-
thing that irks me blacks who
were born in America referring to
themselves as African-American. If
you were born in the USA, youre an
American. Otherwise, everybody
would have to announce their eth-
nicity or nationality. Im an Irish-
American, an Italian-American, a
Vietnamese-American. No! Youre
an American, period! The only peo-
ple who can legitimately call them-
selves African-American are those
who have immigrated to the USA
from Africa.
OK, Im done. Please save all your
angry e-mails to MD, by the way. As
I have said, I am not a racist at all
I hate all human beings equally!
Stupid Question of the Month!I need some help dealing with a situation I have gotten myself into. I met this
new girl a couple weeks back and we have been having an awesome time, if you
know what I mean. She has her own place, and thats where we hang out. But now
she is insisting on seeing where I live. The problem with that is, I still live at home.
Its the only way I can afford to lease my new Mercedes-Benz E550 coupe.
She thinks I do something on the Internet and that I make 200 Gs a year, because
thats what I told her. But really, I am a personal trainer with only three to four
steady clients. I dont want more than that because it messes up my eating and
training, and I do plan on being a pro bodybuilder someday. Im only 25, so I have
plenty of time. Anyway, what should I tell this girl so she stops being so nosy? Help
a brother out!
Well, well, well! You got yourself into this situation by lying from the get-go. Did you
really think she wouldnt find out the truth sooner or later? Bloody hell living above your
means and buying a Mercedes to look cool while living at home you sound like a lot of
immature twerps I have known.
Get rid of the car, get your own place, and be a fucking man! Living at home with
mommy and daddy is pretty sad for a guy your age. I could understand if you had just lost
your job and were getting back on your feet or something, but thats not it. And to say that
you dont want more than three or four clients way to set the bar nice and high, you
underachieving twat! More clients would mess up your training and eating. Poor little you!
Theres this bitch called life and shes going to slap you in the face, followed up by an even
meaner bastard named reality.
You say you want to be a pro. How many times have I heard that before? Have you ever
even competed? I would sincerely ask you to send photos for an honest appraisal of your
potential, but I can already tell you a career as a pro bodybuilder aint in your future. Pro
douchebag definitely.
So to help you out with some advice, listen up. Come clean with your girlfriend and tell
her the truth. Be sure to apologize for being a big fat liar. If she loves you, it wont matter
what you do for a living, where you live, or what you drive. She could also be so angry and
disgusted at the lies that shes all done with you or its also possible that she was only
with you because she thought you had money. In that case, shes a user and you shouldnt
go for that type of woman anyway. They will take you for whatever they can get and then
move on to the next idiot take it from someone who knows from experience!
So be truthful from now on, not only to potential mates but also to yourself. Sit down
and honestly ask yourself what you want in life and if the path you are on today is going to
take you there or not. Right now it sounds to me like youre cruising down a dead-end
street time to make a U-turn, my friend.
Cant get enough of the outspoken Mr. Priest? Go to www.musculardevelopment.com
Forums, and check out The Lee Priest Zone, his very own section of the No Bull forum.
-
By Gregg Valentino
musculardevelopment.com
www.musculardevelopment.com November 2009
SPONSORED THIS MONTH BY:
Originally Posted by marka aka Mark Alvisi >>> I
believe that doing cardio even in the off-season helps you
grow, because it helps keep your metabolism elevated as
well as keeps your cardiovascular endurance strong so you
can train harder and recover faster. You need to feed the
muscles with good calories and burn the fat with intense
training and cardio. It is also better to not let your body fat
climb too high or you will have to work harder to burn it off
later, and may lose muscle doing it. Keep in mind this is
what works for my body. Some guys dont have to do car-
dio to stay pretty lean off-season. The bottom line is if you
want to lower your overall body fat regardless of where
you are holding it, you have to burn more calories than you
are taking in. That does not mean starve yourself, or your
metabolism will slow and you will
burn muscle. Your best bet is to do car-
dio first thing in the a.m before you
eat. Five times a week is a good start.
You should start with 45 minutes to
an hour, depending on what you are
doing now for length of time. I like
using the StepMill. You could also use
an elliptical machine or treadmill with the elevation at 10 or
more. Shoot for a heart rate of 65% to 70% of your max
heart rate. (220 minus your age) x 65% or 75% Good luck.
SWEET!!!GREAT ADVICE. THANKS MARK, YOU
FUCKING ROCK, BRO!!!!!...Forum members make a
mental note. oh shit, I see youre out of
paper!!!!.HERE IS A QUOTE FROM THE MD PRO
FORUM FROM ONE OF MY FAVORITE MD PROS, EVAN
CENTAPONI > I do cardio when I feel like I should.
There is no schedule. I use the treadmill when I do it.
I ate five precontest meals because 5 whole food
meals is a lot different than 3 whole food meals and
3 shakes..Evan Centopani.
HOW ABOUT A FORUM MEMBER ASKING EUGENE
MISHIN FOR AN ARM WORKOUT >> Eugene, I was won-
dering what kind of exercises are you using for during your
arm workouts?
Originally Posted by EUGENE MISHIN.I do a total of
4 exercises for arms, 2 for bis and 2 for tris.
Hammer curls for bis 4 sets of 8-10
Preacher bench for bis 4 sets of 8-10
Rope pushdown for tris 4 sets of 8-10
Dip machine for tris 4 sets pyramid 15 reps
to 6 reps
ANOTHER QUESTION FOR THE
HUMONGOUS RUSSIAN >>
Eugene, what do you think is the
most important thing to know about
calf training?
1. Start to train them first
when you come to the gym.
2. Change exercises every
workout.
3. Change amount of reps and sets every workout
musculardevelopment.com
70 MD
Somewhere, a village is miss-
ing its idiot and I know where to
find him..YUP, IM ON THE MD
NO BULL FORUM EVERY
DAY.MEET ME THERE!!!.BY THE
WAY >> THE MD STORE IS NOW
OPEN.FUCKING
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Bull Radio Show!!!From
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Bodybuilding News and Articles
found only on our site, to the incredi-
ble Photo Galleries and Videos on
MDTVFrom the fastest-growing
Bodybuilding Community and MD
CyberStore, where you will find
exclusive MD-branded merchandise
plus thousands of your favorite sports
nutrition products from the best
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www.musculardevelopment.com is
your No Bull Bodybuilding
Headquarters for everything that is
hardcore Bodybuilding!!!!
YA KNOW, THEY
SAY PEOPLE CREATE THEIR
OWN DRAMA, AND I DEFINITELY
AGREE WITH THAT 99% OF THE
TIME Stupidity is not a crime
so on the MD NO BULL forum,
youre free to speak your mind!!!
HEY, WE JUST ADDED A BRAND
NEW MD STORE LOADED WITH MD-
BRAND MERCHANDISE WITH
SOME AWESOME, NEW AND TOTAL-
LY HOT MD T-SHIRTS.HEY, SPEAK-
ING OF MD-BRAND
MERCHANDISE, WHERES MY
FUCKIN MD T-SHIRT, GUYS???
YO, THE REALLY AWESOME THING
ABOUT THE MD WEBSITE IS THAT
THE MD FORUM HAS GROWN TO
BECOME THE VERY HOTTEST BODY-
BUILDING FORUM ON THE NET,
WITH THE BIGGEST NAMES IN
BODYBUILDING (THE SUPERSTARS
OF MUSCLEDOM)TALKING AND GIV-
ING OUT FREE ADVICETO ALL THE
MD FORUM MEMBERS!!!!!...GEEZ,
Ive come across decomposed bod-
ies that are less offensive than
some of you are!!! NOW, FROM
ONE OF MY FAVORITE NEW PROS,
MARK ALVISI, I GIVE YOU ONE OF
HIS POSTS TAKEN FROM THE MD
FORUM:
-
www.musculardevelopment.com November 200972 MD
musculardevelopment.com
(high reps, low weight.low reps,
heavy weight)
4. Do supersets
HERE IS A MD.COM QUOTE FROM
MD SUPER COVER STAR AND MY
PAL, EVAN CENTAPONII deadlift
almost every week. Maybe once
every 8 or so weeks I may skip them.
I think barbell rows are superior to
dumbbell rows, but if you were to do
one, I would most likely skip the
other....alternate them..Evan
Centaponi
AND AS ALWAYS, I LIKE TO GIVE YOU
5 QUICK Q&As FROM MY FRIEND
SHAWN RAY,TAKEN FROM HIS Q&A
THREAD ONLY ON THE MD FORUM:
Q. Do you think three days on
then a day off would be better than
just one day of rest a week?
A. When I competed I did 3 on 1 off. Now
I do Mon. to Fri.
Q. What do you think about all
these guys keeping their diets a
secret?
A. I never cared what other guys ate or
took, I only cared about what benefited
me. Some guys need a Guru/Trainer, no
hard no foul, I didnt.
Q. What was the heaviest you
weighed in the off-season when you
were competing?
A. I went up to 242lbs after the 97
Olympia for the 98 Olympia. I came in at
218lbs but lost a lot of sharp crispness I
usually displayed and came in 5th.
Q. Do you think doing cardio right
after a hard and heavy leg workout
would be overtraining?
A. I personally never had a problem
doing cadio after great leg workouts!
Actually, it helps loosen up the pump
sometimes. I walk or I ride the stationary
bike, its not like I run or anything. 4.0
incline at 4.0 speed.
Q. How did you eat your egg
whites, back in the day?
A. Scrambled. Sometimes I add chopped
chicken breast, canned tuna or ground
beef for extra protein.
IVE LEARNED ONE THING TRAINING
AS A MAN IN HIS LATE 40s >>> Middle
age is when you choose your cereal
for the fiber, not the toy.A BIG >
FUCK OFFSEE YA ON THE
FORUM!!!
Hi, Valarie, Im Mr. Right. Someone said you were looking for
meHi. Can I domesticate you?.WOW, THIS MONTHS BABE OF THE
MONTH VALARIE BECK IS MY TYPE OF GIRL, WITH HER NATURAL GOOD
LOOKS, NOT TOO OVERLY MUSCLED AND SWEET SMILE.OOPS, SHE IS
TOO YOUNG FOR ME....SORRY ABOUT THAT, I GET CARRIED AWAY SOME-
TIMES, FORGIVE ME MS. HOTTIE GIRL VALARIEDamn girl, were you
arrested earlier? Its gotta be illegal to look that!!!
Name: Valarie Beck
Forum Name: lilfitgirl
Age: 21
Zodiac Sign: Leo
Hometown: Monroeville, Ohio
Height: 55
Measurements: 34, 27, 33
Eyes: Hazel
Off-season Weight: 122
Competition Weight: 115
Favorite Food: steak
Favorite Junk Food: ice cream
Favorite Quote: Obsession is
what lazy people call dedica-
tion. Unknown
Favorite Makeup: Cover Girl
mascara
Sports/Activities/Hobbies: huge football
fan, full-time student at the University of
Toledo, spending time with friends and
family, anything outdoorsy (hiking, bik-
ing, kayaking, swimming, etc.) and lifting
of course!
Favorite TV Show: Greys Anatomy
Favorite Music: everything! (metal, coun-
try, pop, rap, easy listening, etc.)
Biggest influence in your life: my family
Favorite Body Part to train: arms
Your Best Asset (body part): long, lean
legs
Future plans /
Goals: start
competing
spring of 2010
as a natural fig-
ure or bikini
(depending on
how my training comes along); become a
personal trainer.
My name is Valarie Beck; I am a 21-year-old
college student at the University of Toledo
majoring in early childhood education. I have
always been an athletic person and enjoyed
every aspect sports offers. In junior high I was
a four-season athlete with volleyball, basket-
ball, track and summer league softball. In high
school I was a member of the fall and winter
dance team and ran track in the spring. My first
year in college was quite the adjustment, not
-
www.musculardevelopment.com November 200976 MD
musculardevelopment.combeing in so many activities, and my body suffered for it. I gained the dreaded freshman
15 lbs. I soon realized how unhappy I was with myself and started doing simple cardio
at the local rec center a few times a week. I saw some results, but wasnt meeting my
goal. One of my best guy friends talked me into lifting weights along with my cardio to
help burn more fat and tone up. After the first week of lifting weights, I was hooked!
Lifting and time at the gym has since become one of my top priorities in life. I absolute-
ly love watching my body grow and change.
After giving myself completely to this lifestyle, I thought
I should do something with it, so I applied to be a promo
model at the Arnold Classic. I have been a promo model at
the Arnold Classic the past two years (2008 & 2009) and will
be in 2010. Now I want to take this to the next level and step
onstage for the first time in spring of 2010. Another goal of
mine that I will be meeting soon is to become a personal
trainer. I already have many people asking me for advice on
training, and I want to be able to give them professional
advice. I will be taking a personal trainer course along with
my full class schedule this coming fall at the University of
Toledo. Many people question and judge the lifestyle I live,
but Im not doing this for them...Im in this for me.
YO VALARIE,YOU GOT ME ON MY KNEES RIGHT
NOW. Are your feet tired? They should be, youve
been running around in my mind all dayOOOPS,
THERE I GO AGAIN, I CANT HELP MYSELF, YOURE JUST
TOO DAMN HOT!!!!!
Name: Joe Pietaro
MD Forum Member Screen Name: Joe Pietaro (formerly MuscleSport Mag)
Hometown: Long Island, NY
Age: 42
Years Bodybuilding: 23 years
Goal for the Future: Turn back the clock
Favorite Bodybuilders: Rich Gaspari, Jay Cutler, Dan Lurie
I consider myself a lucky guy. A sports nut my entire life, Im actually earning a living writing about that exact sub-
ject. Covering the last three Super Bowls and multiple baseball playoff games has been everything that I could have
imagined and then some. Being a bit of a throwback, my favorite place to visit is Wrigley Field. They can build all the
new ballparks they like, but give me one of the historical originals any day. Even while I was interviewing the likes of
Derek Jeter and Eli Manning, I still had the itch for bodybuilding.
As a teenager, I got hooked on working out and reading the muscle magazines and that transcended into adult-
hood. I wanted to cover the big bodybuild-
ing shows just like the other main events.
Ive been to the last two Arnold Classics
and last years Mr. Olympia and enjoyed
them just as much if not more than
many of the other sporting events. I
immersed myself into the bodybuilding
scene as a journalist, and that made me
decide to launch my own online publica-
tion, MuscleSport Mag, which covers both
of my passions. Now that I find myself
working with MD, the skys the limit. I feel
as if my mainstream sports experience
gives me a different insight into this indus-
try and Im confident that will help me
establish myself even further and become a
better writer. The key to this profession is to
separate yourself from the pack, and Im
working toward that. Not bad for a kid from
Brooklyn.
-
www.musculardevelopment.com November 200978 MD
This month we had a number of excellent entries to this contest; eight essays were competing for this months
prize and coming out on top with a third of the overall votes was Big Bris essay. It tells the story of his struggle
with diabetes and how a bodybuilding lifestyle helped him take back control of his symptoms. Enough said now,
lets give it up for Big Bri!
In August 1997, I was diagnosed with type 2 diabetes.
I vividly remember the day that I was diagnosed. I was at
work and I did not have any balance. When I was walk-
ing, I was using the wall to hold me up. My supervisor
saw me and asked me if I was OK? I was very disoriented
and I said, I dont know?
I ended up being rushed to the hospi-
tal where I stayed for 3 days. I was put
on a few oral medications: prandin, glu-
cophage, and metformin. I had good and
bad days trying to control my sugars; it
was very hard for me to follow the
diet they gave me. But, in August
2002, I tried a diet called Sugar
Busters. This worked very well. My
sugar was under control and the diet
was manageable. I lost about 20 pounds
over a few months.
The doctor and I at the Clinic did not
get along. In August 2004, I moved to
another doctor and I have seen him since. In January
2005, some of my medicines were interacting with each
other and my blood sugar was dropping very low and my
energy level was nonexistent. I found out that I had gone
into lactic acidosis. It was shutting down my kidneys.
Again, I was hospitalized
One day, I woke up and I went to stand up, everything
spun around and I fell on to the floor. I could not stand up
as I had zero muscle coordination. After about 10 minutes
I was able to get up, I made it to my bathroom where I
keep Smarties in case I have a low blood sugar attack.
When I got to work I researched this and found that my
sugar was somewhere between 34 and 40. I was close to
passing out going into a diabetic coma. This terrified me.
I have not had a low sugar attack
since. I just went and saw my doctor the
other day, after almost a year because I
dont have insurance. He was so proud of
everything that I had done and how well
I could read my body signals now. I have
no circulation problems and or nerve
damage from the diabetes, which is
exceptional.
After seeing my doctor, I can now cut
my insulin dose in half and ELIMINATE
some other medication that I was taking.
Through my weight loss and exercise I
have made my body more receptive to
the insulin that my body produces. One day soon I hope to
be FREE of the medication and control it all through diet.
I owe a lot of the changes in my body due to the exercise
and the nutritional advice that I have gained since joining
MD. Since November 2008, I started dieting again. I was
as high as 290 pounds. Two weeks ago, around the 8th of
July, I was weighing 258 pounds. A total of 32 pounds lost
over roughly 8 months.
Word EssayWord Essay
Living, and Succeeding with Diabetes by Big Bri
By David Burton
Big Bri tells a great story, and getting this amount of info condensed into 500 words is no mean feat, but he
managed to do this and to get his story across, with great impact. Big Bri is managing to control an illness which
is blighting the western world, Diabetes is reaching almost epic proportions and costs millions in health care costs
every year, yet with a few changes to a persons lifestyle it can be kept under control and keep the need for med-
ication to a bare minimum.
Adhering to this lifestyle has helped Big Bri, and his dedication is to be commended. Hiding behind the scenes,
but still being a helpful part of his journey are the members of the Muscular Development forums. Big Bri has a
very long personal journal thread in the member journals section of the site; for anybody interested in reading
more about his progress, his thread can be accessed at http://forums.musculardevelop-
ment.com/showthread.php?t=48002.
Congratulations to Big Bri and as always, I look forward to more excellent article entries next month! !
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www.musculardevelopment.com November 200982 MD
By Steve Blechman andThomas Fahey, EdDRESEARCHRESEARCH
TrainingTraining
Improving YourBench Press forthe NFL CombineTest
Max reps to failure on the bench
press is a common measure of
strength and muscle endurance and is
included in the NFL combine test.
Zach Wagner and colleagues from
West Point showed that the prime
mover muscles are increasingly acti-
vated during the exercise with
increasing reps. Bench press
endurance was highly related to one-
rep maximum capacity, bodyweight,
and mass. During the test, muscle con-
traction velocity and power output
slowed with fatigue, but there were
no differences between muscle fiber
activation in any muscle groups as the
test progressed. The best way to
increase performance on a bench
press rep test is to get big and strong.
(Paper presented at American College
of Sports Medicine Annual Meeting,
May 28, 2009)
AbdominalCrunches ActivateCore MusclesBetter ThanPlanks
Core muscle development is central
to successful bodybuilding and serves
as the foundation for peak performance
in almost all sports. Many personal
trainers deemphasize traditional abdom-
inal exercises such as crunches, in favor
of Pilates exercises such as planks.
Anthony Caterisano and co-investi-
gators from Furman University in
Greenville, South Carolina found that
crunches activated the rectus abdominis
(six-pack muscle) and external obliques
(side ab muscles) 20 percent greater
than planks. They measured muscle
activation using electromyography.
Crunches build core muscle strength
better than planks. (Medicine Science
Sports Exercise, 41: 198-199, 2009)
Eccentric StrengthIncreases MoreThan ConcentricStrength DuringIntense WeightTraining
When muscles exert force, they
contract eccentrically when they
lengthen and concentrically when
they shorten. Muscles can exert more
force eccentrically than concentrically,
particularly at fast movement speeds.
During standard weight-training exer-
cises, muscles contract at higher per-
centages of maximum during the con-
centric phase of the lift because
eccentric muscle strength capacity is
greater.
However, Danish researchers led
by Emil Sundstrup found that gains
were greater in eccentric than con-
centric strength during a 12-week
weight-training program using stan-
dard lifts (squat, hack squat, knee
extensions, leg curls, and calf raises).
This study showed the importance of
including eccentric muscle contrac-
tions in strength-training programs.
(Paper presented at American College
of Sports Medicine annual meeting,
May 28, 2009)
The Glove SpeedsRecovery andIncreases TrainingVolume DuringWeight Training
The Glove is a thermal transfer
device developed by scientists from
Stanford University that literally sucks
heat from the body without constricting
the surface blood vessels. The device is
a negative pressure small chamber
with a water-cooled cone inside.
Athletes grasp the cylinder during rest
intervals between exercises (e.g.,
squats, intervals on the track), which
lowers muscle temperature.
A University of New Mexico study,
led by Young Sub Kwon, found that
using The Glove during rest intervals
between sets increased repetitions and
total exercise volumes during repeated
sets to exhaustion in the bench press.
College-age men did 4 sets of bench
presses to failure, with 3-minute rest
intervals, during which they cooled the
hand with The Glove, heated the hand
with The Glove, or rested normally.
Heat causes lost energy in the mus-
cles, which promotes fatigue. The
Glove works by tightening the link
between fuel breakdown and energy
available for muscle contraction by
reducing muscle temperature. (Paper
presented at American College of Sports
Medicine Annual Meeting, May 27,
2009)
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84 MD
By Steve Blechman andThomas Fahey, EdDRESEARCHRESEARCH
TrainingTrainingElastic BandsIncrease BenchPress Strength
Most elite powerlifters use elastic
bands or chains to provide variable
resistance during the lifts. Athletes
attach them to the bar and the resist-
ance increases during the exercise as
the bands stretch or the chains come off
the floor. Limited research supports
their use.
Matthew Muller from Kent State
University and colleagues found that
elastic band training increased bench
press strength more than traditional
bench press training alone. During a six-
week training program, men did either
five sets of five repetitions in the bench
at 85 percent effort using bands, or at
100 percent effort without bands.
Strength gains were nearly 8 percent
greater when using bands. The study
showed that elastic band assist training
is an effective way to improve
weightlifting strength. (Paper presented
at American College of Sports Medicine
Annual Meeting, May 28, 2009)
Multiple Sets BestFor BeginningWeight Trainers
Most weight-training studies on
beginners or untrained people showed
that multiple sets produce no more ben-
efits than single-set workouts. Critics
say that these studies were poorly
supervised and that multiple sets would
be superior if people trained hard.
Brazilian researchers, using
untrained college-age men, found that
multiple sets produced greater strength
gains than single sets. The subjects per-
formed 8-12 repetitions of knee exten-
sions and elbow flexions on a resistance
machine (isokinetic dynamometer) for
one or three sets during a six-week
training period. Multiple-set programs
were best for beginning weight train-
ers. (Paper presented at American
College of Sports Medicine Annual
Meeting, May 28, 2009)
Anabolic HormoneResponse toWeight TrainingGreater in Menthan Women
Increased levels of anabolic hor-
mones, such as testosterone and IGF-1,
are critical for the training responses
that increase muscle mass and
strength. For example, studies by
Shalender Bhasin from Boston
University found that increases in mus-
cle hypertrophy were directly propor-
tional to blood testosterone levels. Men
have larger muscles than women, so
the response of anabolic hormones to
training might be significant in deter-
mining the training response.
A study from Springfield College in
Massachusetts, led by Jason Sawyer,
found marked gender differences in
testosterone and IGF-1 following a
weight-training workout. The authors
speculated that gender differences in
mechanical stress during the exercise
might have accounted for the differ-
ences in hormonal response. (Paper pre-
sented at American College of Sports
Medicine Annual Meeting, May 28,
2009)
No RacialDifferences InBlood PressureResponses ToWeight Training
African-American men have a higher
risk of hypertension (high blood pres-
sure) and type II diabetes. Compared to
Caucasian men, African-Americans tend
to have stiffer large central arteries,
impaired blood flow control in smaller
arteries, and higher blood pressure.
Weight training increases blood vessel
stiffness, so it is unclear whether racial
differences exist in response to resistive
exercise.
Kevin Heffernan and co-workers
from the University of Illinois at Urbana-
Champaign found no racial differences
in blood pressure in the aorta (large
artery leaving the heart), carotid artery
(supplies the brain), or whole-body
blood vessel resistance, following a six-
week weight-training program. Weight
training decreased blood pressure
equally in both racial groups. Weight
training is valuable for improving car-
diovascular function and reducing blood
pressure. (Paper presented at American
College of Sports Medicine Annual
Meeting, May 28, 2009)
www.musculardevelopment.com November 2009
-
www.musculardevelopment.com November 200990 MD
By Steve Blechman andThomas Fahey, EdD
ObesitySuppressesTesticularFunction
Obesity is bad for your sex life.
Most women dont like fat guys, and
excess adipose tissue interferes with
metabolic health that controls erec-
tions and testosterone levels.
Australian researchers, in a review of
literature, concluded that obese men
tend to have lower testosterone and
the biologically-active free testos-
terone. To make matters worse, age-
linked declines in testosterone occur
faster in overweight and obese men.
Obesity increases risk factors
linked to low testosterone levels such
as obstructive sleep apnea, insulin
resistance, and type 2 diabetes. High
body fat levels, particularly in the
abdomen, interfere with hormones
that control the reproductive system
and decrease sperm quality. Weight
loss increases testosterone and free
testosterone and improves reproduc-
tive health. (Molecular and Cellular
Endocrinology, in press; published
online June 18, 2009)
The Thyroid Glandand Obesity
The thyroid is a large hormone-
secreting gland that lies just below
the Adams apple. It secretes thyrox-
ine (T4) and triiodothyronine (T3), that
help regulate metabolic rate. Thyroid-
stimulating hormone (TSH), released
by the pituitary gland in the brain,
controls the release of thyroid hor-
mones. T3 and T4 increase oxygen
consumption and caloric expenditure,
help regulate protein synthesis, pro-
mote sugar release from the cells, and
stimulate fat breakdown. Many
bodybuilders take thyroid hormone
supplements to help them lose
weight.
Thomas Reinehr, from the
University of Witten/Herdecke
in Germany, in a review of litera-
ture, concluded that TSH and T3
increase in obese people in an
attempt to normalize weight. Rapid
weight loss causes decreases in TSH
and T3, which at least partially
accounts for the difficulty in maintain-
ing lost weight. Changes in thyroid
hormones seem to be a consequence,
rather than a cause of obesity.
(Molecular Cellular Endocrinology, in
press; published online June 18, 2009)
FollistatinPromotes Fat Cell Growth
Follistatin is a chemical produced
by almost every cell in the body. It is
of great interest to bodybuilders
because it inhibits myostatin a
chemical that prevents muscle
growth. Researchers from the Ohio
State University found that mice
given a single dose of follistatin
increased body mass and strength.
The treatment increased skeletal
muscle size throughout the body but
did not affect heart muscle. A single
dose of follistatin continued to
increase strength for 60 days, and the
increased strength persisted during
the 560-day experiment.
This study showed that follistatin
inhibited myostatin and increased
strength and muscle mass in animals.
The research captured the imagina-
tion of bodybuilders and strength ath-
letes, and supplement companies
advertise follistatin or follistatin-
boosters on the Internet. Even if you
could buy the real stuff, taking follis-
tatin supplements might not be such
a good idea.
Swedish researchers from the
Karolinska Institute showed that fol-
listatin promoted fat cell growth and
could contribute to chronic obesity
and insulin resistance. In other
words, follistatin could make you
stronger, but it might also make you
look like a tank. (Journal Clinical
Endocrinology and Metabolism, 94:
3003-3009, 2009)
Portion SizeInfluences Food Intake
Would you consume more calories
if given a plate containing 10 large
cheeseburgers or a plate containing
20 mini cheeseburgers (the burgers
on both plates contained the same
number of calories)? According to a
study from Wageningen University
in the Netherlands, you would eat
more when faced with the larger por-
tion sizes.
People were given large (15 grams)
and small (5 grams) portions of choco-
late custard, but allowed to eat as
much as they wanted. Those who
received the larger portions ate 10
percent more calories. Cafeteria stud-
ies using college students found simi-
lar results. Students ate less food
when given smaller portions, even
though they could eat as much as
they wanted. Parents trying to help
kids lose weight should serve small
portions at dinner and let them take
seconds. They might eat less and lose
weight. (American Journal of Clinical
Nutrition, 90: 269-275, 2009)
Fat LossRESEARCH
Fat LossRESEARCH
Illustrated
by Je
rry B
eck/w
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.ironasylu
m.co
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-
www.musculardevelopment.com November 200992 MD
By Steve Blechman andThomas Fahey, EdD
Fat LossRESEARCH
Fat LossRESEARCH
Elevated IGF-1Does NotSuppress Growth Hormonein Obesity
Many bodybuilders take growth
hormone (GH) to build muscle and
lose fat. GH is a potent fat burner,
which makes it popular with the
total makeover set as well as ath-
letes. Increased GH levels stimulate
IGF-1 release mainly in the liver.
Many of the beneficial effects of GH
are actually caused by IGF-1.
However, GH levels decline in obesity
and IGF-1 levels stay the same.
Danish and American researchers
showed that IGF-1 and its binding
protein were not related to the
degree of obesity in women. The
study showed no feedback between
growth hormone and IGF-1 in obesity.
GH and IGF-1 are readily available on
the black market. Bodybuilders
should be careful when using these
drugs in combination to decrease
body fat, because we dont fully
understand how the two hormones
interact. (Journal Clinical
Endocrinology and Metabolism, 94:
3093-3097, 2009)
Mini-Fast Plus ExercisePromotes Fat Loss
Most people have a difficult time
trying to lose weight, and more than
90 percent of people who lose weight
gain it back again within 12 months.
Our genes are programmed to protect
us from starvation. The body per-
ceives low-calorie diets as an assault
on its well-being. Weight regulation
centers in the brain preserve energy
stores by slowing down metabolic
rate and increasing appetite.
Is it possible to fool Mother
Nature? Mexican researchers from
the Oasis of Hope Hospital in Tijuana
found that exercising after short fasts
(12-14 hours) promoted fat loss.
Exercise involved prolonged, moder-
ate-intensity aerobics. Participants
practiced this procedure 3-5 times per
week for 12 weeks. The average per-
son in the study lost 16 pounds. The
body uses available fuels and will
mobilize fat stores when carbohy-
drates are not readily available.
We need more research to deter-
mine if mini-fasts plus exercise is a
viable weight loss method. (Medical
Hypotheses, in press; published online
July 3, 2009)
Do Chemicals inthe EnvironmentMake You Fat?
Energy balance and the principle of
conservation of energy is one of the
first lessons you learn in a college
nutrition course. In a nutshell, you get
fat if you take in more energy than
you expend. Likewise, you lose
weight when energy expenditure
exceeds energy intake. If weight man-
agement were that simple, we would-
nt be in the midst of an obesity epi-
demic.
Researchers from the University of
California, Irvine, suggested that obe-
sogens environmental chemicals
that alter cellular sensors controlling
metabolic rate and food intake inter-
fere with energy balance and promote
fat storage. Exposure to these chemi-
cals during critical growth periods
might condemn people to a lifetime of
obesity. Understanding and managing
obesogens is a major public health
issue. (Molecular Endocrinology, 23:
1127-1134, 2009)
Low-CarbohydrateDiets MayPromote Blood Clots
High-fat, low-carbohydrate, keto-
genic diets, such as the Atkins diet,
are extremely popular for short-term
weight loss. Many medical experts
have criticized them because they
may have dangerous metabolic and
cardiovascular side effects. Japanese
researchers, in a study on mice,
showed that low-carbohydrate, keto-
genic diets increased chemicals in the
blood that trigger blood clots. Blood
clots are implicated in most heart
attacks and strokes.
Blood-clotting abnormalities are
usually included as part of the
Metabolic Syndrome, a group of med-
ical conditions such as abdominal
obesity, high cholesterol, insulin
resistance, and high blood pressure
that increase the risk of coronary
artery disease. While low-carbohy-
drate diets cause weight loss in the
short run, they are no more effective
than low-calorie mixed diets or low-
calorie, high-carbohydrate diets after
12 months.
We need more studies to deter-
mine the possible effects of low-carb
diets on blood clotting.
(Atherosclerosis, Thrombosis, and
Vascular Biology, in press; published
online July 23, 2009)
-
www.musculardevelopment.com November 200998 MD
Obesity Rate HitsAll-time High
Last year, 26.1 percent of Americans
were obese, compared to 25.6 percent in
2007. A 2009 report issued by the Trust
for Americas Health and Robert Wood
Johnson Foundation showed that U.S. is
in the midst of a public health disaster
that is on par with the economic melt-
down. Adult and childhood obesity rates
increased 2-3 times during the past 30
years.
In 2008, obesity rates
increased in 23 states and
didnt decrease in even one
state. Mississippi and
Alabama are the fattest
states, with obesity
rates of 32.5 percent
and 31 percent,
while Colorado is
the skinniest at
18.9 percent.
Health care costs
expanded at an
alarming rate dur-
ing the past 10
years, in part due to
the obesity epidemic.
The economic down-
turn has in