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Pre-Contest Dieting by Layne Norton
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Pre-Contest Dieting
by Layne Norton
Obviously the most pertinent issue regarding pre-contest preparation is the diet aspect of preparation. It is not enough to just clean up what you eat, it must be far more drastic than that. When you see the winner of a bodybuilding competition onstage, rest assured they tracked their calories, carbs, proteins, fats, and never missed meals. If you want to do well in a bodybuilding competition, you should expect to do nothing less.
Before I begin talking about a proper pre-contest diet, we need to examine exactly how long a person should diet for a contest. The first thing that should be done is an "assessment" of your body. Look yourself over and be honest about your faults, strengths, and about how long you think it will take for you to get into stage shape.
Keep in mind that if you think you have around 25 lbs of fat to lose, you are not going to be able to lose it all in 10 weeks and keep all of your lean body mass. Aim to diet as slowly as possible. The severity of your calorie deficit will, to a large extent, determine how much muscle you retain/lose. Short periods of high severity dieting (more than 1000 kcals per day below maintenance level) are not too muscle wasting, but prolonging them for more than a few days will certainly cause one to lose a good deal of muscle.
As a general rule of thumb, losing 1 lb of bodyweight per week will allow one to retain most of their muscle mass. One can probably lose up to 1.5 lbs per week and retain most, if not all of their muscle mass (provided their training and nutrition are optimized).
If one tries to push their body to lose more than 2 lbs per week for any length of time, then they will begin to experience quite a bit of muscle loss. It is for this reason that I usually try to give myself enough time so that I only need to lose 1-1.5 lbs per week at most. If one is naturally ectomorphic (has an easy time losing weight) however, they may want to diet for a shorter period of time, and I would recommend a time period of 11-15 weeks. If one is naturally endomorphic (has a hard time losing weight), then they may want to lengthen their dieting time to 16-22 weeks. If this is the first time that you have ever done a contest then you would want to also give yourself an extra week as you will probably experience a hitch at some point along the way.
Diet Information
The diet that one follows for their contest will be the single most important determining factor of how well they will place in the competition. A person can have all the mass in the world but if they do not come in razor sharp on contest day, then the mass will mean little.
Judges almost always go for conditioning over size. To design a proper diet one should give themselves adequate time to lose the necessary body fat to achieve that aforementioned shredded look. Being said, what kind of diet is optimal for a person to follow?
Well The Diet Should Have Three Main Goals:
1. Spare as much muscle mass as possible.
2. Lose as much fat as possible.
3. Not cause the person to lose intensity in the weight room.
Unfortunately, these goals all seem to contradict each other. When the body is in a starved (calorie deficit) state, muscle loss can occur although a calorie deficit is required to lose fat. This calorie deficit will also cause one to feel less energetic. To get around the negatives, there are small adjustments and little tricks to aid in the accomplishment of the positives. Before discussing the diet, it is important to discuss the three macronutrients and their roles.
Protein is probably the single most important macronutrient for the purposes of maintaining muscle on a diet. Dietary protein is hydrolyzed (broken down) into it's constitutive amino acids during digestion. These amino acids are released into the bloodstream where they may then be taken up by cells (usually muscle cells).
Dietary protein is also very important as amino acid availability is the single most important variable for protein synthesis to occur. This means that protein synthesis increases in a linear fashion (directly proportional to plasma amino acid concentrations) until the plasma amino concentrations are approximately twice that of normal plasma concentrations 1.
To generalize for the less scientifically inclined, ingesting enough dietary protein is very important for someone who is looking to gain muscle, or maintain it while dieting. Dietary protein spares muscle by helping increase protein synthesis (and thus induce net muscle gain) and by acting as a muscle sparing substrate as it can be used for glucogensis (synthesis of glucose).
Dietary protein however, is not as muscle sparing as are carbohydrates when used as a substrate for glucose synthesis. Protein is also a very "expensive" molecule for your body to use as energy. The body would much rather store amino acids than oxidize them as protein oxidation yields less net ATP produced per amino acid when compared to fat or carbohydrates2. Therefore, it can be stated that dietary protein has a thermogenic effect on the body.
Carbohydrates have probably gotten the worst reputation of the macronutrients due to the ketogenic dieting rave. Ketogenic dieting refers to reducing carbohydrate intake to practically nothing, while simultaneously raising fat and protein intake. With little glucose for the brain to utilize for energy, the body will begin producing ketones.
Ketones are by-products of fat oxidation and the brain can use ketones for energy. This does indeed have a potent fat burning effect, as insulin levels will be severely reduced due to lack of carbohydrate intake. Low insulin levels correlate with high rates of fat oxidation.
Indeed, the ketogenic diet may be the single best way to lose the maximum amount of body fat in the shortest amount of time. However, if you will quickly refer to our goals during a pre contest diet you will notice that maintaining muscle is number one on our list, with fat loss second.
If one has not properly scheduled enough time to lose body fat and they are in need of drastic measures, then using a ketogenic diet may be their only choice in order to become contest-ready in time. Unfortunately, they will not maintain an optimum amount of muscle mass.
For those who have given themselves ample time to prepare, I do not suggest using a ketogenic diet. Instead, I recommend reducing carbohydrates, but keeping them high enough to possess the muscle sparing benefits of carbohydrates while still losing body fat.
There are several main reasons that I recommend retaining carbohydrates. The first reason being that carbohydrates are much more muscle sparing than fats during times of stress when glucose becomes a primary source of fuel (i.e. anaerobic exercise, injury, infection, etc) 3.
The muscle sparing effects of carbohydrates occur via several different mechanisms. When the body is in a low energy state, it may try to produce energy by converting amino acids to glucose. Carbohydrates prevent this since they can be easily broken down (and converted if need be) to glucose molecules. Carbohydrates then spare dietary protein from oxidation and these proteins can be stored rather than oxidized.
Carbohydrates are also very muscle sparing during exercise. When one lifts heavy weights, the primary pathway that is used to produce ATP (cellular energy currency) is the anaerobic or glycolytic pathway (as the name implies this pathway operates in the absence of oxygen). The only substrate for this pathway is glucose, which can be obtained from dietary carbohydrates or by breaking down glycogen (the cell's stored form of glucose).
If one is on a ketogenic or extreme "low carb" diet however, the body will need to utilize another source to synthesize glucose from. Since glycogen levels are low on a ketogenic diet, the body will actually convert amino acids to glucose and this glucose will be used in the anaerobic pathway to produce ATP. These amino acids will come from dietary protein, amino acids from the cellular amino acid pool, and from muscle tissue. The latter situation is where one would experience muscle loss. Dietary protein would be sacrificed for ATP production and the depleted amino acid pool would not bode well for protein synthesis rates, thus causing a net loss in muscle mass.
Carbohydrates are also muscle sparing because they are a cause of insulin release. Now I know your thinking, "but Layne, you just said in your intro that low insulin levels were great for fat burning!?" Yes, you are correct. I did indeed say that low insulin levels are good for fat burning. Insulin inhibits lipolytic (fat burning) activity and must be kept low if one wishes to burn a maximal amount of fat.
However, the pesky re-occurring theme of maintaining muscle prevents us from totally excluding insulin from our pre-contest diet ****nal, as insulin happens to be one of the most anabolic/anti-catabolic hormones in the body. Insulin binding to the cell membrane causes all sorts of reactions in your body that are beneficial to maintaining and gaining muscle tissue. Insulin inhibits protein breakdown and amino acid oxidation, thus promoting muscle maintenance or gain 1,2.
Insulin also has an antagonist (inhibitory) affect with regards to several catabolic hormones, including cortisol. Cortisol is a hormone that is released during times of stress such as dieting, lifting, injury, etc. Cortisol produces glucose by breaking down proteins, including muscle tissue. Cortisol is the primary catabolic hormone that is released when one lifts or does any kind of activity.
Insulin release inhibits the activity of cortisol by preventing its release from the pancreas, thus sparing muscle tissue from cortisol's catabolic effects. Furthermore, it is interesting to note that long-term exposure of cells to ketones (i.e., ketogenic diet) retard insulin-induced activation of the insulin surface receptor 4. This causes one to become extremely sensitive to carbohydrates when they begin ingesting them again after they finish dieting and could lead to an undesired post diet fat gain.
Carbohydrates act to maintain muscle mass while dieting by maintaining cellular osmotic pressure and cell volume. Cell size is an indicator of the "state" that the body is in. When cells are of large volume, it signals that the body is in a fed state. When cell volume is low it signals that the body is in a starved state. Without delving too far into the science behind this, trust me when I say that you would like your body to think it is in a fed state as this will increase the levels of fat burning hormones and anabolic hormones.
Cell size also indicates the anabolic state of the cell. When cell volume is high, protein synthesis rates increase. If cell volume drops, then protein synthesis levels drop 5,6,7,8. It is easy to infer we would like to maintain cell volume, especially when dieting. The problem with extreme low carbohydrate diets is they cause severe reduction in cell size.
The body stores carbohydrates inside cells as glycogen. For every gram of glycogen stored, the body stores around 2.7 g of water. Therefore, cells that have greater glycogen levels will also have more volume. One can see then how low carbohydrate diets severely decrease cell size due to severe glycogen depletion. Concluding, carbohydrates help maintain muscle by increasing cell volume. One more issue to consider is performance. If you refer to the goals of a pre-contest diet, you will see that number three maintains that you must keep a high level of intensity in the gym. This is important for several reasons. If performance begins to suffer, then a person will undoubtedly lose strength. This could lead to a subsequent loss of muscle mass due to decreased stimulation from a decreased training overload. Therefore, it is important that performance be kept at an optimal level.
Low glycogen levels have been associated with increased fatigue and decreased performance in athletes (endurance, strength, power output, etc). Several studies have shown that consuming adequate amounts of carbohydrates before, during, and after exercise may attenuate the increased fatigue and increase performance.9-14
It is worth noting that one such study concluded that "the rate of recovery is coupled with the rate of muscle glycogen replenishment and suggests that recovery supplements should be consumed to optimize muscle glycogen synthesis as well as fluid replacement." It can therefore be concluded that an adequate supply of carbohydrates is crucial for maintaining performance and for proper muscle recovery.
Fats are very important molecules and are considered essential to ones survival. Indeed, fats are involved in many of the body's processes which are required for survival. Several key functions of fats in the human body are for energy storage and hormone synthesis. They are the body's preferred source of stored energy and the most efficient molecule for the body to burn. (in terms of energy yield per gram, 9kcals/gram).
The main hormone that fats impact which we are concerned with is testosterone. When calories are restricted, testosterone levels will drop, as the body will suppress its release of anabolic hormones in order to spare nutrients for oxidation (energy production). This makes perfect sense: the body senses it is "starving" and thus it represses it's anabolic hormones to prevent nutrients from being used to increase tissue mass and spares them for energy production.
That's the first hit against testosterone production. Drastically lowering your fat intake is another hit against testosterone production since fatty acids are the substrates for cholesterol synthesis and therefore are also the substrates for testosterone synthesis (cholesterol is converted to testosterone, among other things).
Unfortunately, fats are also easily stored as adipose tissue (body fat) So there must be some type of compromise between ingesting enough fat for hormone maintenance (and subsequent muscle maintenance) and reducing fat intake enough to decrease body fat.
There has been some research done on the effects of dietary fat on testosterone. The answer to, "how much dietary fat is optimal" is difficult to decipher, as there are major differences in the designs of the performed studies.
This makes it difficult to compare them to each other and come up with a "standard" answer. Several studies concluded that diets low in fat (under 15% of total calories) significantly decreased testosterone levels while diets higher in fat (above 30% of total calories) increased serum testosterone levels.15, 16 Rather than continuing with this discussion I will provide a link to an article which covers the subject quite nicely.
To simplify everything that I have said, it seems that one should not lower fat below 15% of daily calories unless they would like to face extreme testosterone deficiencies. Likewise, one should not increase fat to say 40% in order to increase testosterone.
Although fat increases testosterone to a degree, it is important to remember that testosterone is only a small piece of the larger puzzle. There are many other hormones and factors involved in building muscle other than just testosterone. By increasing fat to extremely high levels, there will be less "space" for carbohydrates and protein, both of which are very important for aforementioned reasons.
As with most things in life, moderation is key. In order to keep hormone production regular and fat burning in high gear, while allowing enough "space" to supply adequate carbohydrates and protein for muscle sparing purposes I do not recommend increasing fat above 30% of daily calories.
In order to come up with macronutrient totals for a diet, it is necessary to assess how many lbs per week one will need to lose to be in contest shape. This is not an exact science, however we can still get a reasonable experience-based estimate. Here are some example calculations so that you may have an understanding of how to go about doing this.
For example, we have a subject who is a mesomorph weighing 200 lbs and has 13% bodyfat. Since 3-4% is considered "stage condition", that means the subject will need to drop roughly 10% body fat which equates to about 20 lbs. To recapitulate, I do not recommend dropping weight any faster than 1-1.5 lbs per week. Since 20 weeks is a long time to diet, let's have the subject lose about 1.5 lbs per week.
I recommend that one lose approximately 80% of their weight due to calorie restriction and 20% of their weight due to cardio (someone who is ectomorphic should do less cardio, while someone with an endomorphic build should do more cardio). To lose 1.2 lbs (80%) per week from diet, there must be a 600 kcal per day deficit from diet. To lose the other .3 lbs (20%) per week from cardio, one should perform 3 cardio sessions per week, which burn 350 kcals per session.
The best way to determine one's caloric intake required to lose fat at a certain rate is to chart calorie intake for a period of a few weeks and try to determine at what level the subject does not gain weight (this is the caloric baseline). For those who do not exercise this method, a rough estimate can be made using the following strategy.
Utilize The Subsequent Equations To Find Your Caloric Baseline:
Mesomorphs - bodyweight x 15.
Ectomorphs - bodyweight x 16-17.
Endomorphs - bodyweight x 13-14.
So for our subject; 200 X 15 = 3000 kcals per day. This is the subject's caloric baseline (roughly). So if he wishes to lose 1.2 lbs per week from dieting (caloric restriction of 600 kcals per day); 3000 - 600 = 2400 kcals per day.
Meal Frequency Is As Follows:
Mesomorphs - eat every 2.5 - 3.5 hours.
Ectomorphs - eat every 2 - 3 hours.
Endomorphs - eat every 3.5 - 5 hours.
Protein Intake
The "golden standard" protein intake for a bodybuilder is around 1 g/lb of bodyweight. This will need to be increased while dieting. Protein is a thermogenic macronutrient key in sparing muscle tissue when in a caloric deficit (see aforementioned section on protein). I recommend the following protein intakes for different body types:
o Mesomorphs - 1.2g/lb - 1.3g/lb.
o Ectomorphs - 1.4g/lb - 1.6g/lb.
o Endomorphs - 1.4g/lb - 1.5g/lb.*
For our subject, this equates to a protein intake of around 240-260 g protein per day. Let's go 'middle of the road' and set the subjects protein intake at 250 g protein per day. This means 1000 kcals have been devoted to protein intake, leaving us with 1400 kcals for fat and carbohydrate intake.
Fat Intake
Fat intakes are as follows:
o Mesomorphs - 17% - 23% of total calories.
o Ectomophs - 24%-28% of total calories.
o Endomorphs - 23%-28% of total calories (fat intake is increased in order to reduce carbohydrate intake, as endomorphs may have a difficult time losing fat with higher carbohydrate intakes).
For our subject, this equates to about 400 - 550 kcal from fat per day (45g - 60g fat per day) Once again, I prefer the 'middle of the road' approach and would set his fat intake at around 55g fat per day (495 kcals/day from fat) .
Carbohydrate Intake
Whatever calories that have not been allotted to protein and fat intake will make up total daily carbohydrate intake. For our subject in question, this leaves 2400 (1000 + 495) = 905 kcals per day for carbohydrate intake. This equates to 225g of carbohydrates per day.
* I recommend a higher protein intake for endomorph's while dieting because of the thermogenic effect of a higher protein intake and increased protein turnover, not because they need more protein to maintain muscle mass.
One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate.
A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week. For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.
Re-Feed Days Should Be Planned As Follows:
Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic.
Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
Reduce protein intake to 1 g/lb bodyweight.
Consume as little fructose as possible as fructose does not have an impact on leptin levels.
Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo's stay on the low end, while ecto's should stay on the high end) over normal diet levels.
This section was only a brief introduction to leptin and re-feeding. I highly recommend you read the following articles by Par Deus and Spook to gain a greater understanding of leptin.
Leptin: The Next Big Thing I
Leptin: The Next Big Thing II
Leptin: The Next Big Thing III
Leptin The Next Big Thing IV
Leptin: The Next Big Thing V
Nutrient Timing
As previously discussed before, carbohydrates cause insulin release, which is very muscle sparing, but also very anti-lipolytic. It is therefore important that we construct a diet so that we intersperse long periods of low insulin levels in order to maximize lipolysis, coupled with short periods of high insulin levels to protect muscle when it is at the greatest risk of catabolism.
There are essentially two crucial times during the day when muscle tissue is at the greatest risk of catabolism.
The most crucial time is during your workout. As many of you already know, working out is actually catabolic. When one is in a calorie deficit, the catabolic effect of working out is enhanced, as the body will attempt to raise low glucose levels by de-aminating amino acids and converting them to glucose.
One of the main hormones that control this action is cortisol. Unfortunately this is quite catabolic as some of these amino acids may come from muscle tissue (See carbohydrates section). It is crucial that one consumes carbohydrates before exercise for several reasons.
Dietary carbohydrates will provide fuel for the anaerobic pathway, and spare muscle tissue from being converted to glucose for fuel.
Dietary carbohydrates will cause the release of insulin, which blocks the release of cortisol from the pancreas.
Dietary carbohydrates will increase muscle glycogen levels which will improve performance and decrease fatigue.
I suggest one consume 35% of their total daily carbohydrates in a meal 1.5 to 2 hours before their workout as this will allow the carbohydrates adequate time to be digested and enter the bloodstream.
I also suggest consuming a shake composed of 30-40g of whey protein along with dextrose or maltodextrin during their workout. The carbohydrates in the shake should account for about 20% of one's total daily carbohydrate intake.
This Shake Will Have Several Benefits:
Spare muscle glycogen and increase performance.
Spare muscle tissue.
Maintain a constant release of insulin, therefore inhibiting cortisol release.
The continuous ingestion of carbohydrates will ensure that adequate substrate is available for the glycolytic pathway.
It is also a wise idea to consume a post workout meal composed of whole food, low GI carbohydrate sources (although one may consume another protein shake if they feel so inclined) about 30 minutes after finishing the in workout shake.
This low GI carbohydrate should contain about 25% of your total daily carbohydrates and will help stabilize blood sugar levels. You see, dextrose causes a very large insulin spike, and actually can cause insulin to be over secreted, when insulin is over secreted, blood sugar levels will drop rapidly as insulin disposes of the glucose into the tissues and one may even begin to experience hypoglycemia (low blood sugar).
Low blood sugar may lead one to experience an increase in hunger. A lower GI carbohydrate and protein meal post workout will help counteract this negative effect by stabilizing blood sugar levels.
The other time of day when one should consume a meal containing carbohydrates is upon rising. Waking up is actually a stressful time on the body and in an effort to "ready itself" the body releases several catabolic hormones in order to produce energy for the fasted person.
The main two hormones released are cortisol and glucogen both of which can be catabolic to muscle tissue. Consuming a carbohydrate meal will retard the release of these catabolic hormones and spare muscle tissue. It will also make you feel better by providing fuel for your brain to run on.
There is some anecdotal evidence that suggests consuming a meal containing carbohydrates may also help suppress hunger later in the day. I suggest consuming 15% of your daily carbohydrate intake at this meal in the form of low GI carbohydrates. The remaining 5% of your total daily carbohydrates should come from veggies throughout the day such as salad, broccoli, peas, etc.
If you happen to workout after breakfast, merely combine breakfast and your pre workout meal. Thus 35% + 15% = 50% of daily carbohydrate intake should be in pre workout/breakfast meal
During these high carbohydrate meals one should aim to keep fat as low as possible. High insulin levels increases fatty acid transport into adipose tissue, so it is a good idea to keep your fat low during times of high insulin. You should spread your remaining fat intake evenly over the rest of your low carbohydrate meals. Protein intake should be spread fairly evenly over all of your meals.
The Following Is A List Of Acceptable Protein, Carbohydrate, & Fat Sources While Dieting:
* Tuna or most any fish.
* Cottage cheese.
* Eggs (especially the whites).
* Chicken breast (boneless skinless).
* Turkey breast (boneless skinless).
* Lean beef.
* Low fat or no fat cheese.
* Low fat pork.
* Milk protein isolate.
* Whey protein.
* Soy protein.
* Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.
* Sweet potatoes.
* Oat meal, oat bran, oat bran cereal (i.e. cheerios).
* Bran cereal.
* Brown rice.
* Wheat bread (try to limit to 2 slices per day).
* Beans.
* Low fat popcorn (low fat butter spray makes this a delicacy).
* Fruits (limit to 2-3 servings per day).
* Malto dextrin (during workout).
* Dextrose (during workout)
* Vegetables.
* Stay away from refined grains and anything that says "enriched" or "high fructose corn syrup" on the label!
* Omega 3 capsules (i.e. fish oil capsules).
* Flax seed oil.
* Primrose oil.
* Borage oil.
* Olive oil.
* Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
* Egg yolks.
* Fish (salmon especially).
* All other fat should come as a by-product of your carbohydrate and protein intake.
Perhaps the most dreaded word in a bodybuilder's vocabulary is "cardio." Unfortunately, cardio is a necessary evil of pre contest prep for most people. Few are able to achieve contest bodyfat levels through diet alone (i.e. ectomorphs with extremely fast metabolisms).
In men, cardio increases lipolysis in visceral fat (surrounding organs), especially in the stubborn abdominal area. In women, cardio increases lipolysis in the stubborn subcutaneous buttocks and thigh area in women. This is due to innervation and blood flow, which aerobic activity influences much more than diet alone 17.
Cardiovascular exercise has several myths surrounding it. The largest myth being that one should perform low intensity cardio in a fasted state. The logic being that if one is in a fasted state, their glycogen levels will be low and will force their body to burn fat. Unfortunately, this idea is misguided.
While performing cardio in a fasted state may indeed increase the amount of calories that are burned from fat stores, it will also increase amino acid oxidation. Cardiovascular exercise while in a fasted state is a great way to increase cortisol release. Cortisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats) and can lead to muscle loss.
Additionally, I find it ironic that many people take such great care to time their meals so that they do not go for more than 2-3 hours without eating in order to prevent muscle loss. However, they purposefully induce this state and then perform work on top of this!
Research has shown that the type of substrate used during cardiovascular work makes little overall difference on fat loss. This is most likely due to the fact if one relies mostly upon fat stores during cardio (i.e. low intensity cardio), the body will burn predominantly glucose at other times of the day. Likewise, if one mainly utilizes glucose for energy during cardio (i.e. high intensity cardio) the body will customarily rely on fat at other times of the day in order to spare muscle glycogen.
Training in and of itself causes the body to preferentially spare muscle glycogen and burn fat. It makes sense that one should strive to do their cardio on their 'off days' from lifting (as to not further hinder their recovery), and plan their carbohydrate intake similar to their lifting regime.
Cardiovascular work will increase nutrient partitioning towards muscle tissue and away from fat tissue. One should take advantage of this by consuming the bulk of their carbohydrate intake around this time. The benefits are that these nutrients induce fat storage, but will rather be stored in muscle tissue.
Why would you want to deny your muscles nutrients at the most crucial time of the day, but then provide them during rest? It does not make sense. Treat your cardiovascular work like your lifting.
Another question that often arises regarding cardio is the argument "Low-Intensity vs High-Intensity" cardio. Many people automatically assume that low-intensity cardio is better; citing that high-intensity cardio primarily utilizes glucose (anaerobic metabolism), while low-intensity cardio primarily burns fat (aerobic metabolism).
Once again, the substrate used during cardiovascular work is not as important as the caloric deficit created by the cardiovascular work. In actuality, high-intensity cardiovascular work is superior to low-intensity cardio for several reasons
High intensity cardio has a much stronger effect on GLUT-4 translocation in muscle cells due to the increased force of muscle contraction. This means that high-intensity cardio creates a much stronger nutrient partitioning effect towards muscle tissue than low-intensity cardio.
Low periods of low-intensity exercise tend to "overtrain" the fast-twitch muscle fibers and convert the intermediate muscle fibers to slow-twitch fibers. This is not a desirable effect as the fast twitch muscle fibers are those that have the greatest chance to hypertrophy. If your body has less fast twitch fibers, then you will experience less hypertrophy from training.
The body's hormonal response to high intensity cardio is similar to the body's hormonal response to resistance training (i.e. increased insulin sensitivity, gh release, Igf-1 release, etc) without placing the same strain on the nervous system as resistance training.
High-intensity cardio causes the body to preferentially store more carbohydrates and burn more fat.
High-intensity cardiovascular exercise increases oxygen expenditure and forces the body to adapt by becoming more efficient at oxygen transport (increase in VO2 max). More efficient oxygen transport to the muscles will increase fat oxidation as fat oxidation is dependant upon the presence of oxygen.
High-intensity cardio seems to be more muscle sparing. Several studies have shown that high-intensity interval training (aka HIT) burns less calories when compared to continuous lower intensity cardio. However, the skinfold losses were greater with the HIT group than in the continuous intensity group. This means not only did the HIT group lose more fat, they also spared more muscle tissue by burning less overall calories .
At this point I am going to refer you to several articles that I think are some of the best I've seen regarding cardiovascular work. I urge you to read them as they will re-emphasize what I have already stated, as well as help you gain a further understanding of how cardiovascular work effects your metabolism.
In conclusion, I suggest performing HIT cardiovascular work on their off days only. One should treat this cardio session like a weight session and eat accordingly (as outlined in the diet section). If you must perform cardio on your lifting days then do it on the day you train your weakest body part and divide up your carbohydrate intake in view that you leave enough carbohydrates for both pre/post lifting and cardio.
With all the things that one has to focus on when preparing for a contest, (dieting, cardio, training, etc) it is understandable that one could forget to practice their posing. This is a recipe for disaster.
A bodybuilding contest is not a contest in the typical sense of the word. It is a show. You will be required to show off your physique. Posing is a huge part of showing off your body. I have seen people who are 220 lbs look like 180 lbs because of atrocious posing. Likewise, I have seen people weighing 180 lbs look like 220 lbs onstage because they were able to present their physique in a manner that showcased their strengths, while hiding any weaknesses they had.
One should be constantly practicing their posing, at least once per day, everyday for 10 weeks before their contest. Trying to whip it all together at the last minute won't cut it.
Another factor that many people do not take into account is endurance. Posing onstage is hard. Posing by yourself in front of your mirror at home is easy. At home you can hit a few poses, rest, and go at your own pace in the comfort of air conditioning.
Onstage, it is a whole different world. There is no mirror, only the audience and judges table are in front of you. You won't be able to see the audience due to the blinding stage lights that are pointed in your direction. It is also hot onstage. It feels like 100 degrees and you are flexing... flexing hard. Judges may ask you to hold poses for up to 10-20seconds... to the point of cramping and falling over.
If you have not practiced and rehe****d you will not be prepared for this environment. In every contest I have competed in or watched, there is always at least one person who will begin to shake after holding a pose for a few seconds. If you cannot control your muscles while you flex, why should the judges award you a good placing? If you cannot flex without shaking, how do you expect to properly show off your physique? You might not think this can happen to you, but if you have not practiced, rest assured it will.
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10. Tsintzas, O.K., Williams C., Boobis, L.Greenhaff, P. "Carbohydrate ingestion and single muscle fiber glycogen metabolism during prolonged running in man." Journal of Applied Physiology 1996; 81 (2) : 801 - 809.
11. Rockwell MS, Rankin JW, Dixon H. "Effects of muscle glycogen on performance of repeated sprints and mechanisms of fatigue." . Int J Sport Nutr Exerc Metab 2003 Mar;13(1):1-14
12. Haff GG, Lehmkuhl MJ, McCoy LB, Stone MH. "Carbohydrate supplementation and resistance training" J Strength Cond Res 2003 Feb;17(1):187-96
13. Karelis AD, Peronnet F, Gardiner PF. "Glucose infusion attenuates muscle fatigue in rat plantaris muscle during prolonged indirect stimulation in situ." Exp Physiol 2002 Sep;87(5):585-92
14. Williams MB, Raven PB, Fogt DL, Ivy JL. "Effects of recovery beverages on glycogen restoration and endurance exercise performance." J Strength Cond Res 2003 Feb;17(1):12-9
15. The Journal of Nutrition, Sept 2000 v130 i9 p2356 "High Dietary Fat Intake Increases Renal Cyst Disease Progression in Han:SPRD-cy Rats. " Shobana Jayapalan; M. Hossein Saboorian; Jeff W. Edmunds; Harold M. Aukema.
16. American Journal of Clinical Nutrition, Dec 1996 v64 n6 p850(6) "Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study." Joanne F. Dorgan; Joseph T. Judd; Christopher Longcope; Charles Brown; Arthur Schatzkin; Beverly A. Clevidence; William S. Campbell; Padmanabhan P. Nair; Charlene Franz; Lisa Kahle; Philip R. Taylor.
17. Abe T, Kawakami Y, Sugita M, Fukunaga T. "Relationship between training frequency and subcutaneous and visceral fat in women." Med Sci Sports Exerc 1997 Dec;29(12):1549-53
I thought I would post this to help educate myself. I don't know the first thing about pre-contest dieting.
I'm def going to have to read this.
Great post muscleandbrawn! Layne knows his stuff. Anytime he talks about nutrition I take notes haha
I started to wonder how you contest-prep guys handle leptin, and found this article. Good stuff.
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Thursday 27 March 2009: Virgin Blue said today it had revised its Australian domestic schedule following the descheduling of five Boeing 737 aircraft from May 7, 2009.
The airline said the capacity reduction equated to the removal of 28 flights daily from a total of over 330 domestic daily services. The schedule changes are effective for flights from 7 May, 2009. As of this morning they are reflected on Virgin Blue's web site and will be progressively updated in travel agent and global GDS systems over the next few days.
Virgin Blue had not withdrawn from any markets and had conducted a thorough review to identify high frequency routes where projected traffic flows could bear a temporary consolidation of capacity. The airline said it would contact Guests whose bookings may be affected to ensure any changes are advised and inconvenience minimised.
Virgin Blue announced its intention to remove this further 8% of annualised capacity or up to 5 aircraft, from Australian domestic flying for 2009/2010 on 17 February, 2009.
The airline said the reductions were a prudent interim capacity management plan due to continued and forecast deterioration in domestic demand. The aircraft will be managed as operational spares and will not be redeployed in to scheduled service for at least 12 months.
The capacity reduction has propensity to impact up to 400 full-time equivalent positions at Virgin Blue. The company has been exploring a range of initiatives to minimise associated headcount reduction including leave without pay, transfers to new international airline V Australia, shorter hours, job sharing and other initiatives.
"We have been very open with our team, outlining in a realistic manner the current operating environment and what we have to do to keep our business sustainable during economic downturn," said Virgin Blue Chief Executive Officer Brett Godfrey.
"We are very encouraged by the attitude of people. While we started the month of March with a challenge to reduce our operational fleet by 5 aircraft and therefore 400 positions, it is because of their flexibility and spirit of co-operation, that we will likely manage our way through this phase with fewer redundancies than initially indicated".
"All in our business appreciate that we must remain vigilant and continue to adjust to changing market conditions. If that means we must implement further austerity measures, we will do that in order to keep our business strong." he said.

subset: commoncrawl


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Alumnae Library
Debra Gomes
Associate Director & Head of Library Technology
The following are the policies regarding the computer use of the library's Public Access Computers, located near the Reference Desk, on the library's main floor. These computers are available to all who enter the library, but in cases where need surpasses the number of computers, the policies below will establish usage priority:
1. Academic Research has first priority. Word Processing and/or PowerPoint usage for classroom assignments is allowed if a computer is not needed for academic research.
2. Students, faculty, staff, and members of the Elms College community working on research or assignments will be given first priority. Students, faculty, staff, and members of the Elms College community wanting to use computers for personal use will be given second prioirity. Other patrons wishing to use the computers for research, assignments, or personal use will be given third priority. If all computers are in use, computer users can be asked to give up a computer for someone who has a higher priority. More computers are located in the labs on the basement floor, so students wishing to use computers for personal use, such as social networking, may be aksed to move to those computers, in cases where the Public Access Computers are needed for research and/or assignments.
3. Printing is $.05 per page. Payments should be made at the Reference or Circulation Desks. Currently, printing and access to the electronic databases via the favorites link are only available from the library profile. To avoid frustration, patrons should always leave the computers on the library profile. If a patron has any question on this policy, he/she should ask at the Reference or Circulation Desk for help.
4. Students wishing to log in under their own profiles should ask a library staff member to do so.
5. All files saved on the public library computers will be accessible to all users. In addition, these files will be periodically removed by library staff. Computer users wishing to safeguard their work should e-mail it to themselves.
6. Since a number of people use the library computers, patrons should never customize the desktop or software for their individual needs.
We are a private Catholic coeducational liberal arts college founded in 1928 by the Sisters of St. Joseph of Springfield, Massachusetts. Elms College is located in Chicopee, Massachusetts, and grants associate's, bachelor's, master's, and doctoral degrees.


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At the beginning of the year we published another twelve titles in our seventh edition of The Radical Thinkers series including works by Alain Badiou, Willhelm Reich, Max Horkheimer, Simon Critchley and Ludwig Feuerbach. A fortnightly series of events introducing this latest set was held at the ICA in London, with the help of Peter Hallward, Stella Sandford, Esther Leslie, Federico Campagna and Nina Power. Through passionate discussions which took theory to a public forum outside of the academy, the events aimed to make clear why these writers should be read today. Verso believe that the writers in this series are just as accessible as most of those who are presented to us as 'public intellectuals' or 'popular philosophers' - yet they are far more pertinent and thought provoking.
To launch Set 7 in our Radical Thinkers series, we ran a competition last week to win a copy of every available book published in the series so far.
After a week of frenzied-question posting and a website crash in the face of Radical Thinkers popularity, I'm delighted to announce the winners and runners-up!
Fortnightly from the 9th of April, 2013, at the Institute of Contemporary Arts (ICA), London, five engaging speakers will be introducing the thought of Ludwig Feuerbach, Simon Critchley, Max Horkheimer, Alain Badiou and Wilhelm Reich. These events will span themes from sexuality to economics, idealism to ethics, covered in the author's books in the new set of Radical Thinkers.
Set 7, released this month, is the latest addition to the series. These beautifully designed books have been described by Owen Hatherley as "a compendium of left-wing philosophical and political thought."
The following provides a brief introduction to the thinkers and offers some related preparatory materials.


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Logitech SetPoint  6.30
* The SetPoint control panel for standard mice and keyboards has been updated with a new appearance.
* The installer size has been reduced by approximately 60%. Only necessary components will be downloaded during the SetPoint installation process.
* This release includes the control panels for standard mice and keyboards supported in SetPoint 4.x and gaming mice in 5.x. Reducing the need to duplicate system components results in the overall installation size being smaller.
* Numerous bug fixes and stability enhancements have been made in this version of SetPoint.


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Mason Raymond Joins Leafs on PTO
Jeff Veillette
September 08 2013 08:03PM
Do you have a player that you know is far from a superstar, probably won't hit his originally thought potential, and might even make too much money for what he contributes to his team, but you're a massive fan despite all rational thought? The Canucks are my "second team". They have been almost as long as the Leafs have been my first (thanks, Pavel Bure). Mason Raymond, to me, is "that player".
As such, I'm more than happy to see that he will be reporting to Leafs training camp as part of a Professional Tryout. Here's what you should know...
After scoring 25 goals and 28 assists on the last year of his entry level contract in 2009/10, Raymond has not achieved the same results since, falling to 39 and 20 points in the seasons following. This wouldn't be so bad, if the team wasn't paying him $2.55 million for the efforts, the result of an arbitration case. Despite his (relatively) bloated salary, the Canucks wanted to retained his rights, so they filed for arbitration on him. A pre-hearing settlement brought the figure down to 2.275 million, and Raymond did have an improved year, with 10 goals and 12 assists in 46 games, but it wasn't enough to convince the Canucks to have him in their long term plans.
You can't really blame them, either. Vancouver has recommitted to Roberto Luongo, has four defencemen making $4.5 million or more, and nearly $34 million committed to forwards. Many teams like having cap room buffers (Leafs management slowly walks out the door), and re-investing in the 27 year old Raymond when the team now has just $2.2 million in cap space would not be a wise move.
The Leafs, on the other hand, may be able to use Raymond's situation to their advantage. A similar situation was had in 2010 with Clarke MacArthur, who the Leafs signed for just 1.1 million on August 28th, 2010 after he was unable to find a team to make a significant investment in him. MacArthur's situation was a bit different, as the Atlanta Thrashers walked away from an arbitration ruling, but it's another case of a potential low-budget, late offseason pickup of a player who's dollar figures have left him out of favour.
While not the star many thought he could become with his dazzling top speed and acceleration, Raymond still had a decent offensive year last year. Playing with Jannik Hansen and Jordan Schroeder as his primary linemates, Raymond put up 1.53 points per 60 minutes (5 on 5). By comparison, Toronto's own Tyler Bozak (1.51 with Phil Kessel and James Van Riemsdyk) and David Clarkson (1.33 with Patrick Elias and Travis Zajac) weren't as efficient.
Some of the more "advanced" stats aren't so kind to him. His Corsi relative to the quality of his competition is just barely positive (middle ground on the Canucks), his individual PDO is a bit on the lucky side this year (1016, with 1000 being neutral), and he starts more shifts in the offensive zone (56.5%) than he finishes (48.3). These are the type of numbers that would keep me from committing any significant cash or term too, but make a tryout at least sensible.
An issue, of course, is the Leafs current cap situation makes this a move out of left field. In case you've forgotten, the blue and white currenly have $4.9 million dollars remaining to sign Nazem Kadri and Cody Franson. That, as you may know, is not a lot of money. It becomes $6.1 million if you send down Trevor Smith and Korbinian Holzer (very likely), but even if you were going to get the dynamic RFA duo to sign at under market value, Raymond needs to get paid something.
What that something is? Who knows. It won't be last years salary. Maybe Dave Nonis, Raymond's original GM, can convince him to sign on a discount as a favour to both the Leafs and himself, but you're still probably looking in the range of $1-1.5 million.
With this considered, I see two possibilities. One - there's a trade coming at some point. Maybe it's one of the RFA's. Maybe management thinks there's still a suitor yet for John-Michael Liles (not holding my breath). Maybe Nikolai Kulemin's $2.8 million price tag is seen as unsuitable for the third line, but suitable for another team. Whoever it is, a contract offloaded would make room for Kadri, Franson, and Raymond.
The other? It could just be a tryout. Maybe it's Nonis helping out his old player by showing other teams he's capable. Maybe it's them trying to find a speed skater that falls a lot (except less diving, more actual loss of balance) like Kadri to fill the void during his hold out. Who knows.
The basic point here is that Mason Raymond is a pretty decent hockey player who may be available on a bargain, because he spent some time being far from that. I wouldn't expect a ton from him, but he can still contribute. Plus he skates circles around his competition. I'm excited to see a player I've always liked wearing the blue and white, though it remains to be seen how long that will last.
The last comment is ridiculous! Raymond from a winning tradition? What has Vancouver won? They are the true under achievers in the past 5 seasons.. Taking the sting away from losing frattin for Bernier... Really? Frattin is a career 3rd liner, Bernier has potential to,be the best goalie we have had since cujo. I like the idea that we could get Raymond at a great deal but where do you come up with these comments?
I believe there is a market for Liles Now with Burke in Calgary and them desperately in need of NHL caliber players. As well Edmonton could use Liles. My understanding of the Leafs plan is to force Franson and kadri to sign cheap contracts as they have no leverage because they are RFA's. Then turn around and deal Liles after training camp -when some teams will realize their lack of depth at defense. This will free up some cap space to pick up a player at the trade deadline for a playoff push or to replace any wholes created in the roster because of poor play or injury. I really like the pickup of Raymond as they are picking up another player from a team with a winning tradition. With Clarkson, Bolland and now Raymond the Leafs have added a lot of playoff games played by players in a Leaf jersey. As Well the acquisition of Raymond takes the sting out of losing Matt Frattin in the Bernier trade.
September 08 2013, 08:16PM
If we manage to sign Kadri, Franson and Raymond I will instantly have more faith in our upcoming season and David Nonis. And I'm sure a lot more Leafs fan would follow
What's most frustrating is that there are so many useful bargain-priced NHL-quality players available this summer, which would be perfect for filling out the bottom half of a roster on the cheap, but are currently beyond our means because of Nonis' misadventures.
Good chance that guys like Raymond, Gilbert, and Hainsey, each of whom would probably be upgrades on Leafs roster players, will end up signing in Europe. It's entirely possible that each of those players would be willing to sign for less than $1MM each. We could have all of Mason Raymond, Tom Gilbert, and Ron Hainsey for less than one Bozak, in other words.
Oh well. It's not as if Raymond would be able to beat out McLaren and Orr, whose hockey-playing talents are so apparent that a PTO would only be wasted on them.
September 08 2013, 08:58PM
I'm also a Raymond fan and agree with Ammar, if Nonis turns around and unloads Liles then signs Franson, Kadri and Raymond to good value deals then this offseason just got a lot better. You know...as long as I ignore Bozak's contract and pretend Clarkson is immune to aging.
September 09 2013, 04:34AM
Edmonton doesn't have the cap space to take on Liles. They have 1.3. They might take on Holzer and the connection with Eakins might make that happen. Calgary has the space and the need for D men, but do they want a 33 yr old D for 3.8 on a rebuilding team. There are a few teams that have only so so bluelines, NJ, Pitt,Buff,Det,who could use a vet puck mover, but don't have the space. There are a few more that might take Liles if another prospect is added, in exchange for another prospect/low pick, teams like, Car,Col,Isles, Ott is also a possibility but only if they can grab him off waivers. The sad fact is there is not many teams that can absorb 3.8 ,mil or even 2.8 if we retain a mil. It may be that Nonnis knows that other GM's will take Liles if he goes on waivers, i'm not sure when that begins? Is it Wed when camps open or when the rosters have to be set Oct 2-3rd? If this is true and he's just holding out hoping for a trade, then that would explain why he's "confident" to get the RFA's signed. I say Ramond signs for around 1 mil, maybe 925k, so he can be buried if it doesn't work out. When you at the PTO point of your career, it's pay cut time. You take the 900k and hope you can prove something for next year or for another team. There maybe also be something bigger brewing in the background, cough/Phaneuf, but that is in the unlikely category.
September 09 2013, 10:09AM
I live in Winnipeg and have seen lots of Hainsey. Most Jets fans don't want Hainsey back and aren't sure why the people in Toronto keep talking about him. It makes people in Winnipeg giggle.
I think Paul Ranger has a higher upside.
September 09 2013, 10:33AM
If you could get Raymond on a one way contract for about $925,000 he could be very useful. A guarenteed $925,000 no matter where Raymond plays, might even look good to him.
You could put him on the Marlies for a bit of veteran leadership and have a useful call up if there are injuries.
If Kadri holds out, Bozak, Bolland, McClement and Colborne are your centers and Raymond takes a Colborne's third line spot on the wing.
If Kadri and Franson sign, then you can push down Liles and bring up Raymond or have Liles up the Leafs with Raymond on the Marlies depending on your need.
Perhaps Liles even gets traded if a team runs into injury problem and Raymond becomes your full time 13th forward.
Don't forget that part of Raymond's drop in numbers can be attributed to the broken back that happened in the SCF with Boston. I wouldn't be surprised if he continued to improve.
September 09 2013, 07:49AM
Although unfortunately an admitted 'second team' Canucks fan as well (blame my parents) I was surprised by the PTO especially given Hainsey's status. Its no secret that the Leafs defensive core is still a work in progress and didn't we already have a guy like Raymond, named Lombardi?
I understand your angle, but I think your being overly dramatic in regards to Vancouver. Back to back president trophy, going to game 7 of Stanley Cup finals? By the logic above, unless you win the cup you have no winning tradition? So that's just about every NHL team....
I think the point of the experience those players bring is more than valid, regardless of the 'playoff choking' label media and fans have plastered on the team.
September 09 2013, 03:12PM
The Canucks are my favourite team and Mason Raymond is my favourite player . . . love his speed, skills, determination, versatility (he can play the PP and PK) and personality . . . with the right people he can replicate his 2009-10 season, especially now with the extra incentive to prove he's worth $2.5 million (after this year) . . . if Leaf fans want to feel good about this move, got to YouTube and watch some of his goals . . . pretty to watch . . . here's predicting he'll start on the third line and move his way up.
A former Canuck goes to the Leafs on a PTO and suddenly a bunch of people come out of the woodwork proclaiming the Canucks as their "2nd team" or whatever? You were probably all the same people who thought Vancouver was the team of pure evil when they went to the finals a few years ago.


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Today is February 27, 2017
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March 19, 2013
Emery County News
March 19, 2013
Emery County News
Lt. Gov. Bell to speak at Chamber Dinner
Lt. Gov. Greg Bell will speak at the Emery County Business Chamber awards night and installation banquet on March 21 at 6 p.m. at the recreation center in Castle Dale. Bell has served as the Lieutenant Governor of Utah since 2009. He formerly repr...
County employee arrested on drug charges
An Emery County employee was arrested on March 8 at the Emery County building in Castle Dale. The defendant, Cardell Sackett was an employee in the Economic Development Office. He was charged with nine counts of distribution of a controlled substan...
Emery High Spardettes last performance of season
The Spardettes drill team end their season with the annual spring show event. More pictures next week of the drill show and the cheershow.
Forest service announces access plans for Huntington Canyon
Limited recreation use in Huntington Canyon will be available this summer. The forest service announced this week that it is opening some campgrounds and some trails on a restricted basis, unless changing conditions require full closures for public s...
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I'm often asked for new ideas for side dishes that aren't full of carbs or fat (we're up to there with potatoes already!) present decently when served and most important — taste good. I think this dish fits the bill. It's even egg free.
We're all familiar with carrots eaten cooked, raw, or used in baking. Kohlrabi is referred to as a "cabbage turnip." It's a crispy, juicy vegetable that's equally good raw or cooked, and is high in antioxidants. Don't hesitate to experiment with it — you can even make "kohlrabi fries." Be sure to peel thoroughly before using.
- kohlrabi - 2 large, peeled and sliced thinly (see tip)
- carrots - 4 medium, sliced
- onion - 1 small, chopped
- oil - 2 1/2 tbsp, divided
- flour - 1 tsp
- salt - 1 tsp
- pepper - dash or more
- soy milk - 1 1/2 cups
- parsley - 1/4 cup, minced, fresh
- lemon juice - 1 1/2 tbsp
- bread crumbs - 1/2 cup
Place kohlrabi and carrots in a large saucepan; cover with water. Bring to a boil. Reduce heat; cover and cook for 15–20 minutes or until tender. Drain well; set aside. (This can be done earlier in the day.)
In a large skillet, sauté onion in 1½ Tbsp oil until tender. Stir in the flour, salt, and pepper until blended. Gradually whisk in soy milk. Bring to a boil; cook and stir for 2–3 minutes or until thickened. Remove from heat and stir in the vegetables, parsley, and lemon juice. Transfer to a 2-quart oven-to-tableware dish coated with oil spray.
Wipe out the skillet with a paper towel, then heat remaining oil in it. Add bread crumbs and stir for 2–4 minutes or until crispy. Sprinkle over casserole. Baked uncovered at 350°F (180°C) for 25 minutes or until set.
Note: This is a very mild-tasting dish. Feel free to up the seasoning and/or add spices of your own to suit your taste.
Tip: For easiest slicing of kohlrabi, slice down the middle and place in food processor. This way you have pretty half-moon slices. Carrots can be processed whole to get rounds.


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Directions to Baysands LodgeAddress: 3 Oyster Lane, Bloubergstrand, Cape Town, South Africa
Average rating: 0%
Rooms from: US$ 0
Directions to Baysands Lodge
N2 From CPT International towards Cape Town City Highway Approx 20 km M5 North Take M5 North to Milnerton - As you approach Cape Town NB do not take M5 South which is the first exit M5 North Continue on the M5 North keep to the Right. Highway comes to an end and becomes a main street just after you pass N1turn-off Approx 5 km M5 North Continue on M5 North through Milnerton This is Koeberg Rd go through many robots Approx 10 km R27 Turn Left into Racecourse Rd heading towards R27 Trade Centre on your RHS, signposted Tableview/R27 1 km R27 At T junction turn Right onto Otto du Plessis Rd. Paddocks Shopping centre on RHS R27 Continue on R27 Rietvlei dam on RHS 4 km Otto du Plessis Rd. Turn Left into Marine Drive Signposted "Dolphin Beach. At the Dolphin Coast Protea Hotel- large angular building Marine Drive Continue along the beach road to Bloubergstrand Once on Marine Drive you travel along the sea-front, past traffic circle (on Blouberg Rd.) until the first proper street you can turn left into 4 km Sir David Baird Rd. Turn left into Sir David Baird Rd. There is a high rise in front of you as you turn left and a signpost Ons Huisie Rest. Moolman RdTake the first street right Just as you go around the bend. Signpost BAYSANDS LODGE 800m 3 Oyster Lane Take the 7th cul de sac on your RHS Signpost *BAYSANDS LODGE*


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4/20 is upon us and what better way to celebrate than with a night of Zeds Dead and AraabMuzik at the Regency Ballroom in San Francisco. With a good dose of bass from the Toronto natives themselves and the legendary MPC master, you can expect a massive party to remember. All of you Bay Area dubstep faithfuls know what to do. Grab your tickets here and thoroughly enjoy your Friday holiday.
Goldenvoice SF Presents: ZEDS DEAD, ARAABMUZIK AT THE REGENCY, 4/20
► Dates: April 20th
► Location: The Regency Ballroom
► Show time: 9:00 PM
► All Ages
► Tickets/info: HERE
Check out a video of their show in Calgary after the jump!


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|Posted by Sue on November 19, 2002 at 01:15:17:
|In response to Re: Lack of hot water in shower
: I haven't contacted the plumber. This shower repair is a short-term solution until we are ready to remodel. I chose the most inexpensive faucet. It has one handle that is supposed to be the hottest when you crank it all the way counterclockwise. My husband thinks there might be a set-screw on the handle shaft that has been mis-set. Since it is tiled in, I may have to live with it. I will take the handle apart when my Dad is here to help put it back together.
: This problem does nnot stem from your hotwater heater or the lack of circulation. If that was the problem, your sink furthest from the tank would be in trouble too.
|Replies to this post
|There are none.


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Bills sign three draft picks
by Joe Buscaglia
posted May 15 2014 2:57PM
Two days ahead of the start of the team's rookie mini-camp in Orchard Park, the Buffalo Bills were able to get three of their seven draft picks to sign on the dotted line for their rookie contracts. The team announced Thursday that fourth-round cornerback Ross Cockrell, seventh-round linebacker Randell Johnson and seventh-round offensive tackle Seantrel Henderson all signed their rookie deals.
Cockrell, from Duke, headlines the trio in the earliest to sign. He had 12 interceptions over his four-year college career and will first enter the team as a special teams contributor and backup outside cornerback.
The Bills still have four players who remain unsigned from their 2014 draft class. First-round wide receiver Sammy Watkins, second-round offensive tackle Cyrus Kouandjio, third-round linebacker Preston Brown and fifth-round guard Cyril Richardson have yet to sign their rookie contracts.
Twitter: @JoeBuscaglia
**Photo courtesy of the AP
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Spring Chicken Muscle Rub
Feel like a Spring Chicken Again! Massage This All-Natural Hot/Cold Rub into Sore Muscles
Spring Chicken Muscle Rub
Feel like a Spring Chicken Again! Massage This All-Natural Hot/Cold Rub into Sore Muscles
This natural formula of cassia and cooling peppermint oils and heat-expressed calendula oil—used for centuries to combat inflammation—goes on cool and warms as it soothes tired, achy, overworked muscles. Cinnamon-scented rub gets you feeling like your old self again. 2 oz.
- All-natural
- Ingredients include cassia, peppermint, and calendula oils
- Cinnamon-scented
Spring Chicken Muscle Rub
Safety WarningsIngredients
Canola oil gel, Olive oil, Beeswax, Calendula extract,
Danger: Keep away from eyes and face. For external use only.
Canola oil gel, Olive oil, Beeswax, Calendula extract,
Cassia and Peppermint Essential oils.
Shelf Life: 23 Months
Manufactured In: USA
Material - Country Of Origin: USA
Spring Chicken Muscle Rub is rated out of 5 by 3.
Rated 5 out of 5 by Gregory from Soothing, takes the pain away I ordered this not thinking to much would happen as I've tried other things and to my surprise, this actually works. It really worked for me, I put it on one afternoon and slept through the night and into the next day with no pain at all. Not even the "bothersome" pain. I ordered some and had it sent to my son who has bad back pains. He should be getting it in few days. Also sent him some of the delicious Jams and Jellies.
Date published: 2015-12-28
Rated 5 out of 5 by Karen1704 from Vermont Country Store We have been to Vermont camping during the changing of the seasons. The trees are so colorful and beautiful and everything is crisp and we love our walks. But it is our tradition to always stop by the Country store every year and we get stocked up on your Maple cookies, cheese, summer sausage, old toys for our grandson and nieces & nephews. Always easy to find products I thought they quit making and I love to bake so cookie cutters, bowls etc., I need I am able to get there. Old flour sacks are the best for drying dishes, also The spring Chicken Muscle rub has helped in sore muscles, aching knees and back. I have given some to my mom and it helps her with her hands. This year it was very busy at your store that I checked out items I knew I had seen in your catalog and I ordered them and more Maple cookies as I give them to our vet and her staff for taking care of our pug Alexus who is blind, diabetic and has liver trouble, but she loves your doggie cookies, and I give to my pharmacy and the staff of CVS as they take good care of me and my meds. as I have Multiple Sclerosis and family members love them too. This is a wonderful place and I pray that things will stay the same as you all are a great company and your staff is wonderful and very friendly & courteous which is rare to find these days. May God Bless you all, your families and your staff during this Christmas Season and all throughout the coming New Year with much good health, happiness, Joy, Peace, Luck, continued success and much love in 2015. Thank you for the great experiences we have had. Sincerely yours & Happy Holidays, Jon, Karen and our pug Alexus Stone.
Date published: 2014-12-20
Rated 5 out of 5 by Ric from Spring Chicken works :) My wife loves it for her sore joints and the name is a hoot.
Date published: 2012-12-28


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iPhone or iPad Fish Eye Lens£6.99 instead of £14.99 (from TIME 2) for an iPhone or iPad fish eye lens - amaze your friends and save 53%
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Danielle Nicole Alexa Winged Mini Satchel
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text: SeaWorld Orlando Animal Rescue Team Returns Final Kemp's Ridley Sea Turtle Rescued off the North East Coast 2/13/2014 6:15:00 PM For more information, contact: email@example.com or (407) 363-2280 SeaWorld Orlando Animal Rescue Team Returns Final Kemp's Ridley Sea Turtle Rescued off the North East Coast February 13, 2014 (Orlando, Fla.) – Early this morning, SeaWorld Orlando Animal Rescue Team members returned a juvenile Kemp's Ridley sea turtle to the Florida waters at Canaveral National Seashore following more than a year of extensive treatment and rehabilitation at SeaWorld Orlando. The sea turtle was the final one to be returned of 24 that were originally brought to SeaWorld Orlando in December 2012 after being rescued from cold stress by the U.S. Coast Guard just off the coast of Cape Cod, Mass. As a result of the cold stress, the sea turtle developed severe pneumonia and suffered from tissue wounds on his neck and flippers. Upon arrival at SeaWorld Orlando, the sea turtle underwent extensive treatment, including laser debridement for tissue wounds and a bronchoscopy to examine the lungs. After being medically cleared for today's return, the park's Animal Rescue Team transported the juvenile sea turtle to Canaveral National Seashore, along Florida's east coast, where the sea turtle was successfully returned to the ocean. In collaboration with the government and other members of accredited stranding networks, SeaWorld Parks & Entertainment operates one of the world's most respected programs to rescue ill and injured marine animals, with the goal to rehabilitate and return to the waters. SeaWorld animal experts have helped more than 23,000 animals in need - ill, injured, orphaned and abandoned - for more than four decades. Since 1980, SeaWorld Orlando has rescued more than 1,700 turtles and returned more than 1,100. So far this year, SeaWorld Orlando has rescued five sea turtles and returned seven. If you see an injured marine animal, you can help by calling the FWC hotline at (888) 404-3922 or by dialing *FWC on a cellular device. All turtle rescue footage produced by SeaWorld under FWS Permit Number MA7701911.


text: This is Zazzle Canada's unique collection of black and white cow gifts. Most of these black and white cow gifts can be customized to your liking with photos, text, or artwork. Most of zazzle.ca's gift orders are shipped within 24 hours of the order being placed. There's no minimum number of products that must be ordered and most designs can be customized with your own art or text.


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Julien Boucher's world championship blog
World championships – post-mortem
I am writing from the Frankfurt International Airport. It is 12:10 p.m., September 28 and I have just finished lunch. We arrived here after a six-hour bus ride from Trieste to Milan and a one hour flight to Frankfurt. After a three-hour wait, we face an eight –hour flight to Ottawa.
The sting from last night's loss is still being felt. A 3-0 loss to Germany plus the lowest points for and against ratio put us in fourth in our pool. We would have needed to win at least one set and especially had played better after the 20-point mark. All three sets were close but our errors in execution are what killed us.
Everyone here called our pool the « Pool of Death ». Even the Polish head of delegation showed sympathy in our fate. Mexico, ranked behind us in NORCECA, qualified for the second round beating Australia 3-1. Our final ranking: 19th, the third lowest in our history.
There is still a lot of work to do. To maintain our team's nucleus we need to find a way to play more matches against higher ranked teams. And to assure our future national senior team members can compete with the world powers we must continue to preach a more complete technical and physical development for our young athletes.
Here is where our players and coaches are headed this winter:
National training centre in Gatineau: Olivier Faucher, Justin Duff, Gord Perrin and Vincent Pichette
Ankara, Turkey: Josh Howatson and Dallas Soonias (joining Steve Gotch)
ACH Volley, Slovenia: Dan Lewis and Adam Simac
AS Cannes, France: Nic Cundy
Lennik, Belgium: Toon Van Lankvelt
Friedrichschafen, Germany: Fred Winters
Portugal: Dustin Schneider
South Korea: Gavin Schmitt
Greece: Louis-Pierre Mainville
Poland: Adam Kaminski
Izmir, Turkey: Glenn Hoag
All the best for your 2010-11 seasons
Julien Boucher, Canadian team manager


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Andrew Bailey
Andrew Scott Bailey (twitter: @andrewbailey38)
Position: Pitcher
Born: May 31, 1984 in Voorhees, NJ
High School: Paul VI HS (Haddonfield, NJ)
School: Wagner College (Staten Island, NY)
Drafted by the Oakland Athletics in the 6th round of the 2006 amateur draft.
Signed June 20, 2006. (All Transactions)
Debut: April 6, 2009 (Age 24.310, 17,084th in MLB history) vs. LAA 1.0 IP, 0 H, 1 SO, 0 BB, 0 ER
Rookie Status: Exceeded rookie limits during 2009 season [*]
Teams (by GP): Athletics/RedSox/Phillies/Angels/Yankees 2009-2016
2017 Contract Status: not updated (details) [*]Agents: Hendricks Sports [*]
About biographical information
This player has not hit any home runs.
Much of the data on Baseball-Reference.com's Home Run Logs comes from the Tattersall/McConnell Home Run Log, a database of all homers hit in the major leagues since 1876. This project was begun in the 1940's by John C. Tattersall and was continued after Tattersall's death in 1981 by Bob McConnell, one of SABR's original 16 members. David Vincent, another SABR member, has since assumed the leadership of the project. Baseball-Reference.com has licensed this remarkable database from the Society for American Baseball Research. All credit for the data therein goes to the intrepid researchers who digitized this data from archival sources.
For years from 1913 to 2016, RetroSheet play-by-play data has been used whenever the home run occurred in a game for which we have complete play-by-play data.
There are a handful of cases where the home run logs totals do not agree with the totals on our player pages. We are working to reconcile all of those differences, but believe that in all cases the Home Run Encyclopedia is correct.


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Today is February 24, 2017
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April 16, 2013
Emery Sports
April 16, 2013
Emery Sports
Baseball narrow win over Broncos: loss to Gunnison
The Emery High baseball team was supposed to play three games last week but the Tuesday region game at South Sevier was postponed to later in the month due to the inclement weather that day. Emery did play Gunnison in a non-region game and lost 10-6 ...
Emery and Green River track participate at Carbon
The Carbon High School Farm Bureau Invitational track meet was held Saturday at the Carbon High track and both Emery County high schools were there to participate. The Emery girls' team finished in second place behind Stansbury High School. The Emery...
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I don't believe it's out of order as it was numbered when I downloaded them, so this goes for the translators: watch out for a page that might be misnumbered.
the chinese(i think) scans are up. looks kinda sweet. the flash backs and such kinda sucked, but it looks like itachi is partially blind already.
Quoted from Shock's post:
"I hope they show a flashback of how Shodaime defeated Madara and then we jump to Yamato and see him use the same techniques[...]maybe Sandaime told him about or something, seeing as how important Yamato is I bet he was taught and told of all the things Shodaime did and his techniques."
What I really want to know is when this manga will finnally go back to Naruto and the leaf village. Im getting really tired of everything being about Sasuke. At least during J-man's fight it would go back to some of the other characters, once and a while.
Everything's been leading up to this moment between Sasuke and Itachi. I know that my previous posts were a bit anti-Sasuke, but I want to see his conflict resolved before moving on.
That fight might take a while though. I am just glad they've moved out of genjutsu and into reality, sheesh. Thank you Mr Kishimoto!
Orochimaru reminds me of Michael Jackson... Hes pale and has long black hair LOL
"Come here Sasuke, I'll show you the true power of the white snake" ROFLMAO


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Showing 1-24 of 76 items found in Food & Drink
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Located in the heart of Illinois' Amish country, The Great Pumpkin Patch is a working farm that features beautiful gardens, including a spectacular collection of more than 5,000 mums, and offers its heirloom seeds for sale. Known for its more than 300 varieties of rare pumpkins, squash and gourds from around the globe that are grown right on the farm and displayed in its Great Pumpkin Patch from mid-September through October 31 every year. The on-site Homestead Bakery sells made-from-scratch goodies such as pies and angel food cake during spring, summer and fall.
Amish Country Tours with ACM Tours
ACM Tours is a full service, receptive tour guide company with many special services available at no additional cost. We literally open the door to fabulous Illinois Amish Country! We are ready to assist you with meals, attractions, lodging and step on guide service. We have available trained, professional, local step-on guides who are well versed in the history, customs and folklore of this most unique part of Illinois.
We are very pleased to continue bringing all our valued customers the freshest, made-from-scratch delights such as caramel-iced cinnamon rolls, dinner rolls, honey white and wheat breads, sweet and specialty breads, a variety of cookies, iced cut-out cookies and classic angel food cakes of various flavors. And we feature specialty pumpkin items in the fall. Load up on baked goodies, as well as all the other scrumptious items that we stock on our shelves. These include a substantial assortment of mustard's, pickled vegetables, relishes, salsas, jams, jellies, butter spreads, noodles and a generous selection of fine candies and fudge.
Nightlife bar with welcoming atmosphere for all and good quality food for lunch and dinner - try us!
The Beach House Restaurant offers wonderful American cuisine in an elegant setting. Dine inside or outside and take in an amazing view of Lake Decatur.
"The Popcorn Shop" was opened in 1934 by John Baldwin. In 1945, Mr. Baldwin leased his business to Del and Emily Barnett. A year later the Barnett's purchased The Popcorn Shop and changed the name to "Del's Popcorn Shop". Lou Ann Jacobs purchased the Decatur business in 1978 and has added her own flare and expertise to the business taking it way beyond what anyone could have imagined. Del's always has a large variety of tempting treats, most of which can be found and ordered right here online. A package from Del's Popcorn Shop is always sure to put a smile on every face.
This father-son operation produces a wide variety of wines with grapes imported from throughout the U.S., including Illinois, Michigan and California. The winery features a tasting room and outdoor seating.
Belly up to this old-time soda fountain that serves up ice cream treats. The marble-topped counter was moved here in the 1930s and is surrounded by 600 vintage soda bottles and photos of the town of Arthur's yesteryear.
Sports Zone Bar/ Decatur Conference Center & Hotel
The Sports Zone Bar and Grill is ideal for cocktails and dinner in a cheerful and relaxing atmosphere, whether it's to watch the big game, or just to hang out with friends. Click here to find out what's happening at the sports zone this month. Wednesdays are comedy night, $5 cover.
Sandwiches, soups, cheese, quilts & crafts. An excellent variety of cheese!
Located on a serene wooded hilltop, gently slopes into a full-service marina and restaurant situated on Lake Shelbyville.
Prairie Hill Blueberry Farm began almost 20 years ago when a local couple made a commitment to do the nearly impossible: grow blueberries in Illinois corn country where the alcaline soils were anything but blueberry friendly. Pickers often ask where to find the sweetest fruit. Our answer is always the same, "Eat your way through the berry patch until you find the flavor you like best. And besides, if you eat a pound for every pound you pick, it's like getting the berries for half-price!"
Mouth watering entrees hand-made from scratch bursting with flavor. Relaxed casual atmosphere complete with bar. Choose from American, Asian fusion, barbeque, burgers, Mexican, pizza, sandwiches, seafood, Southern and Tex-Mex selections!
Check out the store and bakery, where you can buy apples, peaches, cider, jams, jellies and apple butter. A playground and picnic area is available. An apple festival is held over Columbus Day weekend.
Amish/Mennonite homestyle cooking. Lunch/dinner buffet, full menu, homemade pies and rolls. Be sure to visit our new gift shop. Let us serve your next banquet. Enjoy a unique dining experience in our relaxed friendly atmosphere.
This restaurant serves down-home country cooking right in the heart of Monticello! With a diverse menu there truly is something for everyone. Enjoy a hearty breakfast, rich lunch or simple dinner. At Red Wheel, your wish is their command!
Pulled Pork, Ribs, Chicken and Smoked Sausage. Udder Blasts, Ice Cream. Catering available.
Coffees, scones, breakfasts, imported teas, homemade pastries.
Amishland's Country Restaurant
Enjoy Atwood's meat services, award winning meats. Home cooked meals include drink and dessert. Open for breakfast and lunch.
Enjoy the "best steak and prime rib dinners in Central Illinois". Try their ribs, chops and seafood.
Steaks, some seafood, pasta, sandwiches and salads. Seating capacity 130, banquet capabilities, Sunday brunch, full bar.
Unique ambiance and cuisine will provide you with an unforgettable Chinese and Hawaiian dining experience. Great food, wonderful service & family-friendly.
This Steakhouse sits in Downtown Findlay, "the Heart of Lake Shelbyville". Serving American style foods from chicken, steaks, and fish to homestyle lunch specials.
Cozy unique atmosphere offering, breakfast, burgers & dogs, entrees and appetizers, paninis & wraps, plus pizza and salads.


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A Huge New Selection of Winter Fabrics
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Colleen Shannon >> See More Playmates
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Hit the decks with DJ Colleen Shannon. A stunning blonde with blue eyes, she's Miss January 2004 – not to mention our 50th Anniversary Playmate, selected from more than 10,000 applicants. The road to Playboy was long – Colleen was born and raised on Pelican, Alaska, an...
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