The Men's Health Blog

I found this interesting article on bodybuilding.com, discussing techniques to look shredded in a mere five days.

Read it. Let me know what you think.

A buddy of mine on Facebook recently asked about muscle soreness after a workout:

I've heard some mixed feelings about muscle soreness equating to a good workout. Most trainers I've worked with say, "if you're not sore, you did it wrong", others say there's no relation other than your muscles not being used to that workout, and doesn't mean you didn't get a good one just because you're not sore.

This is a great line of questioning, and I thought I'd expound on the answer a bit.

The term used for this phenomenon is Delayed onset muscle soreness -- or DOMS. DOMS is basically muscle pain, soreness, or stiffness felt between 12 and 48 hours after a workout. Typically, DOMS is most noticeably experienced at the beginning of a new an workout routine, after a change in physical activities, or after a significant increase in the duration and/or intensity of activity.

Daunting as "Delayed onset muscle soreness" may sound to some, it's actually quite normal after an unusual exertion of muscle energy. Not to mention, DOMS is one component of an adaptation process your body goes through in a natural progression toward achieving greater strength and stamina. More simply, soreness is part of muscle recovery and a byproduct of hypertrophy.

So what do I think about the two scenarios posed in my friend's question? Well, if you've read my stuff in the past, you know that I have a theory of competing theories which basically states that the truth can probably be found somewhere in the middle.

While I believe you should always be modifying and progressing in your workouts to "surprise" your muscles, thus subjecting yourself to a somewhat constant state of soreness, changes in your routine shouldn't cause a degree of soreness that hinders future exercise.

Does that makes sense?

And while DOMS in and of itself isn't anything to worry about, there are quite a few things you can do to prevent, avoid all together, and/or shorten the duration of muscle soreness:

• Warm up thoroughly before activity and cool down completely afterward.
• Cool Down with gentle stretching after exercise.
• Follow the 10% Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
• Know the 10 Tips for Safe Workouts.
• Follow the Spring Training Fitness Tips.
  
• Hire a personal trainer if you aren't sure how to start a workout program that is safe and effective.
• Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.
• Avoid making sudden major changes in the type of exercise you do.
• Avoid making sudden major changes in the amount of time that you exercise.
  

Those should help you prevent soreness. But what about the aftermath? What should you do when you are indeed sore after working out?

Nothing that I have found has been proven effective in reducing delayed-onset muscle soreness. However, there are plenty of tips and tricks some folks recommend to get you through the following days.

• Wait. Soreness will go away in 3 to 7 days with no special treatment.
• Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
• Use active recovery techniques. This strategy does have some support in the research. Perform some easy low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.
• Use the RICE method of treating injuries.
• Although research doesn't find gentle stretching reduces soreness, some people find it simply feels good.
• Gently massage the affected muscles. Some research has found that massage was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function.
• Try using a nonsteroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce the soreness temporarily, though they won't actually speed healing.
• There is some evidence that performing Yoga may reduce DOMS.
• Avoid any vigorous activity that increases pain.
• Allow the soreness to subside thoroughly before performing any vigorous exercise.
• Don't forget to warm up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not).
• ** If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
• Learn something from the experience! Use prevention first.

So in conclusion, if you're not sore after a lifting weights, yeah, you probably need to push yourself a little harder. However, what's the point of being really sore if you're not able to workout for a few days as a result?

That question was posed to me this morning at work this morning, and I thought the short answer would make a good post here at The Men's Health Blog -- especially since I haven't posted in awhile.

The whole process comes down to ATP.

Adenosine triphosphate (ATP) is a multifunctional nucleotide, and the initial fuel for muscle contractions. For short-duration explosive sports, such as sprinting, weight lifting and other anaerobic exercises, ATP is the energy system used. Creatine increases energy of muscles by increasing the amount of ATP.

More specifically, ATP provides energy by releasing a phospate molecule, at which point it becomes ADP (adenosine diphosphate). The energy produced during this process lasts only seconds. Once the energy is used, more ATP must be produced. This is where creatine phosphate, or also called phosphocreatine (the form that creatine is stored in the body), comes into play. It gives its phosphate to the ADP making another ATP. This ATP again, is used as energy for a few seconds and then the process repeats. This process is called ATP regeneration.

Stay with me now.

ATP regeneration keeps your body from relying on glycolysis, which is a process where lactic acid is built up during your workout. Reduced lactic acid allows you to workout longer and harder, thus maximizing every muscle’s workout, and allows you to gain more muscle, strength and size. Your ability to generate ATP depends on your supply of creatine.

So basically, the more creatine you have, the more ATP you'll be able to produce. You will eventually lose energy molecules, however, so no matter how much creatine you have in your body it won't do any good without the presence of the energy molecules. And the production of these energy molecules depends heavily on ribose.

Ribose is another post in and of itself.

Whether or not creatine is right for you, is up to you. No studies that I know have shown creatine to have any serious adverse side effects. As expected, however, some studies have shown creatine to cause gas, bloating, and diarreah when used in excess.

If done properly, creatine can provide more energy, endurance, strength, and weight gain.

But do your homework.

As we learned in my Alcohol and Weight Training post earlier this month, there's no getting around the fact that alcohol and bodybuilding do not mix. It retards muscle growth, dehydrates your muscle cells, blocks the absorption of many important nutrients, and actually lowers testosterone.

I'm realist, however, and know that not many guys -- if any -- are going to stop drinking alcohol for the sake of muscle development. Subsequently, quite a few of you have written me in response to my post and asked for a responsible plan for consuming alcohol.

Here's what I suggest: 0, 1, 2, 3.

The 0, 1, 2, 3 Alcohol Consumption Plan, as I call it, is an easy way to remember how to drink responsibly.

Here's how it works:

0 - You can always choose to not drink at all. Be the DD and your buddies will owe you one. Be the mysteriously sexy guy at the bar sipping ice water, maintaining your composure with the ladies while your buddies play drunken grab@$$ in the corner. We're not teenagers any more, gents. There's nothing wrong with enjoying the evening with a clear mind.

1 - Drink no more than one alcoholic beverage per hour. This allows your liver to more efficiently process the alcohol.

2 - Drink no more than two nights a week.

3 - Drink no more than three alcoholic beverages in a given evening.

Prime example? Last night I went out to dinner at STK in West Hollywood with my corporate cohorts. Upon arrival, I partook in a bottle of Stella Artois with my office workout partner, and with my fillet I enjoyed a half glass of Franciscan Cabernet Sauvignon. Two drinks in four hours.

A few of my associates were surprised to see the 'health guru' drinking alcohol -- considering my self-imposed health standards. But I see nothing wrong with a drink here and there. Like most things related to health (as you have seen from my theory of competing theories), I find the truth is somewhere in the middle. Excessive drinking is dumb, but one would also be remiss to believe that having a drink now and again can't be beneficial.

If you think the 0, 1, 2, 3 plan this is too strict, consider that most credible research I've seen shows us that the benefits of alcohol end after one drink.

If you're looking to get smashed, I can't help you. Be on your way.

But if you're looking to partake in a responsible social drinking regimen (so as to not hinder your exercise regimen), I highly recommend the 0, 1, 2, 3 plan.

Try it out for a few weekends. Let me know what you think.

I love the movie 300. Absolutely love it. It's a brilliantly different kind of movie experience, and intense beyond belief.

Truly a man's movie.

If you haven't seen it (WTF?), I highly recommend you do so. In fact, at the time of this post, 300 is probably my third favorite movie of all time -- behind Gladiator and The Departed (also movies you MUST see).

Any way, I found this great article on the now famous 300 workout that really peaked my curiosity. One of these months I'll dedicate some time to building up to and taking the 300 test.

The workout gets its name from the total number of repetitions. But those 300 reps weren't done daily, as some media accounts report, Twight says. Rather, the 300 workout was the finale of months of training, a kind of graduation test, after actors had weight lifted and trained with tools such as medicine balls and Kettlebells (cast iron weights with handles).

It's daunting, and includes these weight-training moves:

* 25 pull-ups
* 50 deadlifts at 135 pounds
* 50 push-ups
* 50 box jumps with a 24-inch box
* 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
* 50 "clean and press" at 36 pounds (a weight-lifting exercise)
* 25 more pull-ups -- for a total of 300 reps

There's no rest between movements and the score is based on total time, Twight says.

Behind-the-Scenes Work
But before that graduation test, Twight says, there were months of work, transforming the actors and stuntmen not just physically but mentally, he notes. "Zack [Snyder, the director,] wanted the Spartans to appear as though they had been fighting together since they were children," he says.

Continue reading...

That's motivating.

Anyone out there done the 300 Workout?

Oh, and no post about the movie 300 would be complete without a shot of the queen herself, Lena Headey.

Just thought I'd throw that out there.

Cheers.

UPDATE 12/17/2008: A buddy of mine at work sent me this video. Dude's almost 40 years old and did the 300 Workout in 24:50.



Just makes me want to do it more.

Admittedly, this question is more complex than it may first appear. The answer isn't as simple as morning, noon, or night.

Personally, I have experience with an exercise routine at each of these times. I've done the 6am gym sessions before work. I've done the lunch hour power sessions half way through my work day. I've done the after work grind as the day is coming to a close.

And as cliche as it may sound, my general rule of thumb is that the best time of day to exercise is the time that works the best for you.

Morning
I think it's safe to say that a majority of people who exercise consistently do so early in the day, as it is easier to form the exercise habit through morning exercise. Aside from this, morning workouts raise your heart rate and metabolism, which in turn allows your body to burn more calories earlier in the day.

However, body temperature is at its lowest 1-3 hours before awakening, making morning a time of naturally lower energy and blood flow. And what good does that do Mr. Construction if he has to be at the job site -- which is 30 minutes from his house -- at 6AM?

Noon
A mid-day routine can be a great way to utilize your lunch hour, as it helps regulate hunger, and helps you avoid break-time snacking. Plus, your body temperature and hormone levels are higher than first thing in the morning.

But what good does that do Mrs. Corporate if she's always getting roped into unexpected mid-day meetings, doesn't have a gym nearby, and wouldn't have time to stretch and warm-up even if she did?

Night
Some research suggests that 6pm is actually the best time of day to workout -- as it relates to hormone levels, body temperature, lung function, etc. Specifically, body temperature and hormone levels generally peak at 6pm, and we know exercising 3 hours before or after that peak will probably give you your best workout -- as it relates to endurance and muscle-building.

But what good does that do Mr. Entrepreneur who runs a side business at night -- complete with its own set of distractions -- after spending 8 hours at the office for his full-time job?

So again, I conclude that the best time is really the time that best works for you. Don't stress about it too much.

If working out in early in the morning allows you the time you need to get a solid workout and stick to a routine free from distraction, so be it.

If you can depend on a consistent lunch hour at work and have a gym nearby, why not?

If exercising at night fits your schedule, go for it.

The important thing is that you're making time for exercise on a consistent basis. The rest is just details.

Today I finished the weekday portion of the Daniel Craig Workout.

Power Circuit
Reps: 10 of each exercise
Sets: 3

- Clean and Press
- Weighted Knee Raise
- Weighted Stepups
- Pull-up
- Triceps Dips
- Incline Pushup

And what a way to finish. My workout buddy ended up pulling out of the circuit right before the incline pushups -- to puke. Now that's the sign of a good circuit.

We pushed hard through the exercises, and even I was feeling quite gassed -- yet somehow energized -- at the end. It's all about finishing strong, gents.

This weekend... just a little light cardio both Saturday and Sunday. And that about does it for the Daniel Craig Workout.

You'll be pulling Bond girls in no time.

Yesterday was day four of the Daniel Craig 007 Workout.

Shoulders and Arms
Reps: 10 of each exercise
Sets: 4

- Incline Biceps Curls
- Triceps Dips
- Lateral Raises
- Shoulder Press

Pretty simple day, if you're anything like me and work your arms and shoulders frequently. My legs, however, are definitely paying me back for day three.

I'll be honest, my legs are sore as hell. And doing my second pilates class that same night only exacerbated my painful recovery.

But it's all good. That's why I throw these random celebrity-type workouts into my routine. It's good to force yourself out of your zone every once and awhile. I'm more than reminded of how neglected my legs have been.

As for today... power circuit.

As a general rule of thumb, I have a strict rule about offering advice at the gym. Before offering any type of training tips, there are two questions you need to ask the person before imparting your divine wisdom:

1. What are you training for? (i.e. appearance, rehab, lose weight, gain weight, specific activity, hobby, competition, etc.)

2. What are your limitations? (i.e. medical, physical, mental, scheduling, etc.)

Allow me to elaborate on each of these with two short anecdotes.

The Airborne Sit-up
I'm a United States Marine -- and proud of it. But in order to become a parachutist, I had to attend the U.S. Army Airborne School at Fort Benning, Georgia. And needless to say, Marines and soldiers do things a bit differently.

In order to pass the airborne physical fitness test, I had to train to do sit-ups like the Army does sit-ups. Makes sense, right?

As Marines, we do crunches. But the Army does old school, hand-behind-your-head sit-ups. They may not be the best kind of sit-up, but if that's what I have to do, so be it.

It doesn't make much sense to critique my ugly Army sit-ups without knowing exactly what I'm training for, does it? How does giving advice on the superiority of crunches over full-blown, neck-wrenching, back-bending sit-ups help me without knowing why I'm doing them?

Answer: it doesn't.

The Shoulder Injury
I grew up in the Midwest and wrestled for a high school in Minnesota -- home to one of the nation's greatest collegiate wrestling teams, the Minnesota Gophers.

During a varsity tournament match my junior year, my opponent (seeded 1st in the tournament, I was seeded 2nd) obtained an illegal hold of my head and snapped my neck to the side -- inflicting paralysis and nerve root damage in my left shoulder (C5).

Long story short, my season was over, but I learned to compensate and found a way to wrestle my senior year (with personal coaching from Jim Mastro, recipient of the National Wrestling Hall of Fame Medal of Courage).

It took years for my shoulder to fully recover, but in the interim, I was able to perform a modified shoulder press and some other strange looking shoulder exercises.

It wouldn't have made much sense to give me shoulder exercise advice without knowing the extent of my limitations, would it?

Now, I'm not trying to be a complete jerk on the subject. It could very well be that you see a gym newbie doing sit-ups or shoulder presses all wrong, and wish to be a gentleman (or lady) and offer a little innocent advice. It could very well be that someone is simply doing an exercise wrong and needs to be corrected.

I'm not saying don't give advice.

My point is that you should at least discover the purpose behind that person's training, and any limitations they may have. Even when folks come to me with a specific question, I respond first with those two questions.

1. What are you training for?
2. What are your limitations?

After obtaining the answers, I fully believe much more proper advice can be given.

Agreed?

Alright. So today was the legs portion of the Daniel Craig 007 Workout.

Reps: 10 of each exercise
Sets: 4

- Squat
- Straight-Leg Deadlift
- Hamstring Curl
- Weighted Lunge

As I mentioned on Day 1, I've been neglecting my legs and focusing on my chest, back, and arms for some time now. With that in mind, I was definitely at a lower weight than usual, but I really focused on full range of motion and squeezing out perfect, controlled form.

I'm going through this routine with a cohort of mine, who I have been training for a few weeks now. He struggled with the deadlifts, mainly because he had so much trouble with his form (i.e. keeping his back straight). But hey, the guy had never lifted before, and now has a gym membership and works out 5 days a week with me during our lunch hour. We worked through it. That sort of stuff motivates me.

You know that shakey feeling you get when you work a neglected muscle group thoroughly? Yeah. I got that.

Tomorrow... shoulders and arms.

A Facebook buddy of mine asked me about the negative effects of drinking on working out. So I thought I'd address the issue with a post.

Prepare yourself.

The short answer is this: alcohol does effect bodybuilding negatively.

Here's the deal. We all know by now that alcohol is very fattening. But what you may not know is that (and how) alcohol retards muscle growth. This occurs not only as a result of hangovers lowering your workout intensity, but alcohol actually lowers protein synthesis by something like 20%.

There are a couple reasons for this. First, alcohol dehydrates your muscle cells. Plain and simple. As most of us know, hydrated and even over-hydrated muscles (i.e. during a creatine regimen) allows for a much higher anabolic environment. When you drink alcohol, your cells won't be able to hold as much water -- thus making it much harder to build muscle.

Next, we see that it can severely hurt muscle growth because alcohol blocks the absorption of many important nutrients that are key to muscle contraction, relaxation and growth. These nutrients include, but are not limited to: calcium, phosphorus, magnesium, iron and potassium. We all agree those are important to muscle growth, yes?

Lastly, alcohol actually lowers testosterone and increases estrogen. Yes, estrogen. In one study conducted, male testosterone levels were measured before and after the consumption of alcohol. At the most intoxicated state, testosterone levels had dropped to an average of 25% lower.

Try to remember that the next time you're throwing back to get down with the ladies.

Boilerplate answer? Alcohol and bodybuilding do not mix. Over an extended period of time, drinking alcohol will cause you to gain fat and lose muscle.

Not exactly what we're going for, is it? So while I don't recommend anyone stop drinking all together (because I'm certainly not going to), I do recommend people limit drinking and try their best to keep it in moderation. You have to decide what the means for yourself.

Oh, quick side note. If you're on Facebook, feel free to request me as a friend and let me know you found me by way of this blog.

Don't worry, I'll approve ya.

Today was chest and back.

Reps: 10 of each exercise
Sets: 4

- Incline Bench Press
- Pullup
- Incline Pushup
- Incline Pec Flys

If you struggled with 3 sets of 10 pull-ups yesterday, I'm sure you loved 4 sets of 10 pull-ups today. I almost failed after pull-up #8 on the last set.

I said almost. This quick workout is about gritting your teeth and grinding it out.

The only thing I switched from the original workout was the incline pushups. Instead of putting my feet on a bench (which were all taken), I used a ball and turned up the heat a bit on my core. Of course, my core was already fatigued from last night's pilates session -- so that felt great.

The rest of the routine was pretty standard. Again, make sure you keep up the pace to facilitate a cardio component.

Tomorrow... legs.

As I eluded to in my post outlining The Daniel Craig 007 Workout, I began the routine this afternoon with my office workout buddy.

Today was the power circuit.

Reps: 10 of each exercise
Sets: 3

- Clean and Press
- Weighted Knee Raise
- Weighted Stepups
- Pull-up
- Incline Pushup
- Triceps Dips

I have to admit, I've neglected by legs for a few weeks now, so the clean presses kicked my @$$. But my shoulders are strong so the finish felt great. The rest of the exercises were pretty standard. The pull-ups will probably kick your @$$ if you haven't been doing them on a consistent basis. So be on the lookout for that. (Luckily, I do pull-ups often to maintain my high Marine Corps PFT score.)

My workout buddy and I kept a rapid pace, so the cardio element was definitely present. I recommend only resting as long as it takes your buddy to do the exercise -- or approximately 30 seconds if you're a loner. We completed the workout in about 30 minutes.

Not a bad little circuit.

Tomorrow... chest and back.

I'm off to Vegas this weekend for a cousin's wedding, but luckily my gym membership is good there too.

An honest man has to admit, one of the distinct benefits of "big-box" gyms is multi-location accessibility -- provided you have the "all-club" membership.

I've been a member of 24 Hour Fitness since returning from my 2005/2006 tour of duty in Iraq. While I certainly get annoyed with the social atmosphere members at chain gyms like 24 produce, I've come to accept that the pros generally outweigh the cons.

Do I miss the "sweatbox" gym atmosphere? Sure. But were I still training exclusively at my local sweat box, I wouldn't be training this weekend.

Some people love chains. Others swear by their local house of pain. I suppose one day I would ideally like to have memberships to both. Right now I can't justify the cost of an additional membership, but wouldn't it be nice to have the option?

My 24 Hour membership has been there for me through three different jobs and countless travel excursions. However, sometimes I just can't stand the sight and sounds of some dork attempting to pick up on a woman next to me during my workout.

But I guess that's where focus and a trusty iPod come into play.

One also can't deny that the perk of big-box amenities is hard to refuse. Depending on the gym type, chains like 24 Hour offer weights, cardio rooms, aerobics, basketball courts, pools, spas, free classes, etc.

But on the flip side, I rarely take advantage of these perks. So there you go.

Again, both big-box and sweatbox gyms have their pros and cons. I guess my membership at 24 Hour is an indication that I prefer big-box at this point in my life. However, I do think the ideal situation is to take advantage and have access to both.

Your thoughts?

A few weeks ago I finally caved and purchased a 1.8 lb. tub of N.O. Xplode from my local Vitamin Shoppe. I've heard and read quite a bit about this pre-performance igniter, and decided to check it out for myself.

My first impression? They weren't kidding when they dubbed this supplement a pre-performance igniter.

If you don't already know, N.O. Xplode is a Nitric Oxide supplement (hence "N.O.") that utilizes N.O. Meta-Fusion to open the door to vaso-muscular enlargement. The product claims to do so by immediately ramping up and sustaining Nitric Oxide levels. N.O. widens the blood vessel, which in turn accelerates blood flow to the muscle.

While it's too early to track any physical improvements (I'll post results if/when they emerge), I've certainly enjoyed the significant increase in focus and endurance throughout my workouts. If you're looking for a more explosive workout, this could certainly be the way to achieve it. It has been for me.

I've also taken heed to advice recommending you start with 1/2 scoop, and only increase as your tolerance for the supplement increases. Too many reviews that I have come across describe beginning with two or three scoops, and subsequently finding themselves unable to sleep or, worse, experiencing anxiety attacks.

But don't let that deter you, this is a great product when used properly.

Do your own research, there is a ton of information to find out if it's right for you. Should you decide to begin a N.O. Xplode regimen, my single point of advice is to START SLOW. Begin, as I did, with 1.2 of a scoop 30-60 minutes before your workout.

On a side note, one of the critiques that I came across time and time again is that the only flavor that tastes good is Fruit Punch. Well, I haven't tried Fruit Punch (yet), but the Blue Raspberry tastes just fine -- like a Blue Razzberry Blow Pop, actually.

Tasty and effective. Now that's my kind of supplement.

In recent years, a substantial amount of buzz has been generated about whey protein -- and might I add, with good reason.

I know that I have personally fielded many questions in regard to my protein intake regimen at work. Almost every single one of my cohorts has at one time or another been in the office kitchen while I am making my protein shake (using Optimum's 100% Whey, by the way).

Here are the most pertinent questions being asked by the average Joe (or Jane):

1. What is whey protein?
2. Is whey a complete protein?
3. What are the advantages of whey protein?
4. What are the disadvantages of whey protein?

Without getting too deep, let's take a look at the boilerplate answers to each of these questions.

1. What is whey protein?
According to the almighty Wikipedia, whey protein is the collection of globular proteins that can be isolated from whey, a by-product of cheese manufactured from cow's milk. It is typically a mixture of beta-lactoglobulin (~65%), alpha-lactalbumin (~25%), and serum albumin (~8%), which are soluble in their native forms, independent of pH. Whey has the highest biological value (BV) of any known protein.

More simply, whey protein is a high quality protein powder from cow's milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the "Gold Standard" of protein as considered by some to be the most nutritious protein available.

2. Is whey a complete protein
Yes. Whey protein is a natural, high-quality, and complete protein that contains all the amino acids the body requires for muscle protein synthesis. Whey protein has a higher biological value compared to other proteins meaning the protein is easily absorbed and utilized -- especially in isolate form.

3. What are the advantages of whey protein?
This is a tough one to answer in short, but most notably, emerging research suggests that higher daily intakes of high-quality protein and their amino acid components, especially the higher amounts of leucine found in whey protein, may help people on a reduced-calorie diet preserve lean muscle mass while burning fat more effectively than those who just cut calories while consuming lower amounts of protein.

Preliminary studies show whey protein may offer advantages in lowering blood pressure. There also are some suggestions of protection against infections and viruses.

In addition, whey protein is a high-quality protein. It contains all of the essential amino acids in the proportions that the body requires for good health. Whey protein has the highest biological value of any protein, meaning it is efficiently used by the human body (104 for whey protein vs. 100 for eggs, 74 for soy protein and 54 for wheat).

4. What are the disadvantages of whey protein?
Generally speaking, the best whey products are fairly expensive, essentially rendering them obsolete or inaccessible to most. There are certainly affordable whey products, but these are usually of a much lower quality, and are often full of sugar. These cheaper products are not digested as easily as a quality product.

Overall, however, most of us who are serious about gaining lean muscle mass will do what we need to find a whey protein product that is of high quality, and affordable at the same time. The plethora of advantages make the sacrifice worth it, while the disadvantages typically only involve the cost of the product. Simply put, you can't go wrong with a quality whey protein product when you are serious about protein intake. In light of how beneficial it is, it is ironic that it was once considered a waste product in the process of making milk and cheese.

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To conclude, it should also be stated that while there isn’t a daily recommendation specific for whey protein, the average adult needs approximately 46-56g of total protein each day to maintain a healthy body. (That's according to the Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids.)

Whey protein (and the products that contain it) can help people meet their protein requirements with a high-quality source. And I dig it.

I decided to check out Quantum of Solace last night, and wasn't let down. Daniel Craig is a hands-down bad @ss.

We should all be so lucky to be as fit as Craig at the age of 40. And with that in mind, Men's Health Magazine posted the Daniel Craig Workout.

Here's the skinny (click each day for full details):

Monday's Workout
Power Circuit
Reps: 10 of each exercise
Sets: 3

- Clean and Press
- Weighted Knee Raise
- Weighted Stepups
- Pullup
- Incline Pushup
- Triceps Dips

---

Tuesday's Workout
Chest and Back
Reps: 10 of each exercise
Sets: 4

- Incline Bench Press
- Pullup
- Incline Pushup
- Incline Pec Flys

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Wednesday's Workout
Legs
Reps: 10 of each exercise
Sets: 4

- Squat
- Straight-Leg Deadlift
- Hamstring Curl
- Weighted Lunge

---

Thursday's Workout
Shoulders and Arms
Reps: 10 of each exercise
Sets: 4

- Incline Biceps Curls
- Triceps Dips
- Lateral Raises
- Shoulder Press

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Friday's Workout
Power Circuit
Reps: 10 of each exercise
Sets: 3

- Clean and Press
- Weighted Knee Raise
- Weighted Stepups
- Pullup
- Incline Pushup
- Triceps Dips

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Saturday's Workout
Stay away from the weights, but do some stretching and easy cardio, such as a hike, a bike ride, or a mid-paced run.

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Sunday's Workout
Work off a long night at Casino Royale, or something more intimate, with another dose of stretching and easy cardio.

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I'm in the middle of a workout routine right now, but I'm going to try the James Bond Workout the first week of December. Anyone want to join me? Let me know if/when you do the same.

I'd be curious to hear your thoughts.

If you've read The Men's Health Blog Genesis post, you know that I've long been interested in what I call 'competing theories' in relation to exercise.

So, what do I mean by this, exactly?

Here's an example:

You're bench pressing. Some guys will swear on their grandmother's grave that you must -- absolutely must -- touch your chest with the bar to benefit from the exercise. Full range of motion is usually the argument.

Others (perhaps fewer than the former) swear that you really only need to bring the bar down until your arms reach a 90 degree angle. After 90 degrees, they argue, you actually begin relaxing your pectorals and transfering the weight to your anterior deltoids. I remember hearing this advice as far back as high school summer weight training.

I tend to think both techniques can be equally beneficial -- of course dependant upon the lifter's goals and limitations. (For more on the bench press, check out: How to Bench Press with Proper Technique & Avoid Shoulder Injuries)

Any way, I came across this article from the editors of Men's Health which discusses whether your workout should be all fast or all slow -- which is yet another set of competing theories.

Which is better? Both.

Your workout shouldn't be all fast or all slow—it should be both.

This exercise routine... includes pauses before the explosive "up" portion of two of the movements. This increases the load placed on your muscles and ignites new gains.

Go figure.

Now, think of all the other exercises to which you can apply this technique.

To be honest, I'm one of those guys that for a long time had trouble gaining weight. And by gaining weight, I'm of course referring to gaining proper, lean, muscle mass.

Over the last two years, however, I have been able to slowly pack on roughly 15 pounds -- a huge step for a moderately lanky guy like myself.

My secret? It's not a secret at all. Chances are, you've heard of a similar -- if not the same -- nutritional plan.

Generally speaking, I try to eat at least six times a day, or at least every three hours. I lift weights at lunch every weekday (and eat lunch as I work at my desk when I return). I attempt to consume one gram of protein per pound of body weight, and I enjoy a bowl of cereal before I go to bed.

That said, some of the guys at my office were aghast when they found out I consume -- although I don't always succeed -- around 170-190 grams of protein per day, about five days a week.

But in actuality, it's not that hard.

Here's how I accomplished consuming 189 grams of protein throughout my day today:

• 1 Detour Deluxe Whey Protein Energy Bar, lower sugar caramel peanut (30 grams)
• 2 turkey sandwiches with two slices each (22 grams total)
• 2 Optimum 100% Whey Protein shakes, one before and after my workout (96 grams total + at least 18 grams from the milk)
• 1 chicken breast (23 grams)

Bingo. 189 grams. Piece of cake.

Anyone on a similar plan? A better plan?