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by Dr. John Berardi

To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day holds in store for you.

This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.

More new injuries added.

We now have info on:

• Pectoralis Major Rupture
• Rotator Cuff Injury
• Cervical Disc Prolapse (Slipped Disc)
• Medial Collateral Ligament Sprain of the Knee
• Lateral Collateral Ligament Sprain of the Knee
• plus many more!

Take a look in our injuries section.

If you require information on a particular injury please post on the forums.

by Dr. John Berardi

As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I’ll eat one whole-wheat pasta meal per day. During other phases (like where I’m trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.

This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.

John Berardi has a new article up at Testosterone Nation:

The Get Shredded Diet

It’s quite hardcore and requires 100% dedication for the 6-12 weeks that it runs (once every 2 years)

One question I get all the time, one question Dave Tate keeps getting lately, is this:

“So, why the hell are you dieting so strictly & trying to get your body fat so low?”

The article is extensive and extremely comprehensive outlining which foods to eat and nutrient timings, even with suggested meal plans and supplements

Go read it!

Ste has created our first Diet & Nutrition article, Important Hormones In BodyBuilding

He notes the difference between catabolic and anabolic hormones and details the most important in both cases

An interesting read!