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  2. I am an RN so I wear scrubs all week. When I not working I wear shorts and T-shirts. On the rare occasion that I have to wear something nice I just do the best I can. My wife knows how much I don't like wearing dress clothes. The last suit I wore was to our daughter's wedding a few months ago. I didn't mind wearing one for that occasion, but I am glad it was a December wedding so I could outside and cool off.
  3. Yesterday
  4. can substitute chicken...
  5. Non-sport fit button downs are impossible to fit into without tailoring. Non-tailored dress pants you have to get larger waist to make them fit decently. Wear a collared sweater instead, they stretch to fit where they need to and it's plenty formal, especially black and grey argyle. Nice look. And you don't tuck it in so if the waist is a little baggy it will be covered up anyway. TB
  6. Day 49---DELTS Presses 5 sets of 20 to 12 reps Side Laterals 6 sets of 30 to 12 Rear laterals 6 sets of 30 to 12 Seated high rows 4 sets of 20 to 12 Shrugs 6 sets of 30 to 20
  7. I have to wear suits on a weekly basis, especially when negotiating contracts or presenting out company. Unfortunately, I'm "that" guy who lifts hard from October through March, gains 15 pounds, then drops it over the summer. Let's just say I have a winter and summer wardrobe. With that said, suit separates are going to be your best option. There are several options at Macy's, Bloomingdales or any other department store. There are a few brands (Bar III, Alfani, Hugo Boss) that use material that gives you a little 'stretch' if you need it. I go with athletic cuts and typically don't need a lot of tailoring. Same call with shirts. Several clothiers are making their dress shirts with theatre stretchy fabric. I actually love the look and feel of a fitted shirt, so this is right down my alley. Again, athletic cuts are the way to go. (And don't shy away from slim cuts either. Depending on brand, slim might mean athletic.) Jeans - Buffalo is the only brand I've found that fits and looks like I want jeans to fit. There are a couple of cuts that are too large around the waist, but there are plenty that fit just right as well.
  8. Forget asparagus, eat enough canned tuna and your piss will smell horrid
  9. Use them for all my protien and eaa/creatine . If u want to know the good flavorings Heres my 2 fav chocolate peanut butter cup choc fudge brownie
  10. Looks like one more reason to eat whole eggs.
  11. Last week
  12. Vitamin K2: Are You Consuming Enough? Did you know that vitamin K1 and vitamin K2 are different types of vitamin K? Before 2006, the USDA didn’t even distinguish K1 from K2 in foods, (1) but vitamin K2 plays important roles in our bodies—and you might not be getting enough. Read on to learn the difference between K1 and K2, the benefits of vitamin K2, and how to incorporate K2-rich foods into your diet. On a nutrition label, vitamin K1 and vitamin K2 are both simply listed as vitamin K, even though our bodies don’t treat them identically. Vitamin K1 and K2 share the same chemical ring structure but have varying side chain lengths. (2) Vitamin K1, found in vegetables like leafy greens, has a monounsaturated tail with four carbon groups. Vitamin K2 forms have polyunsaturated tails with anywhere from four to 11 carbon groups and are called menaquinones, MK-4 through MK-11. MK-4 is found mostly from animal sources, while fermented vegetables are the main source of MK-7. Vitamin K is a cofactor of the enzyme vitamin K carboxylase. In short, vitamin K helps add a carbon dioxide to a protein, giving it a negative charge and thereby allowing it to bind to positively charged calcium. Vitamin K1 is preferentially used by the liver to activate blood-clotting proteins. The “K” originally stood for “koagulation.” Vitamin K2, on the other hand, is primarily used in other tissues to ensure that calcium is deposited where it should be, such as bone and cartilage, and to prevent calcium from accumulating where it shouldn’t, like blood vessels and kidneys. Vitamin K2 MK-4: Special preference in animals Humans appear to have a unique preference for MK-4. All animals convert every type of vitamin K into vitamin K2 MK-4. The human placenta preferentially transports MK-4 over vitamin K1 across it, (3) and mammary tissue is the most efficient human tissue at converting vitamin Ks to MK-4, (4) further demonstrating its importance for humans. Health benefits of vitamin K2 Heart disease In blood vessels, three vitamin K-dependent proteins, matrix Gla protein (MGP), Gas6, and protein S, help prevent calcification and inflammation. (5, 6) It should follow, then, that vitamin K intake decreases heart disease risk. The Rotterdam study found that in men followed for more than 15 years, the highest intake of vitamin K2 was associated with lower risks of severe aortic calcification, cardiovascular disease, and cardiovascular disease mortality. (7) Vitamin K1 content, however, had no association with heart disease risk, despite its intake being 10 times greater than that of K2. The many hidden health benefits of vitamin K2.: The EPIC-NL cohort study with a follow-up of eight years showed that vitamin K2 intake in women was associated with lower risk of cardiovascular disease in a dose-dependent manner, meaning that every 10 micrograms/day consumed provided additional benefit. (8) Another study on postmenopausal women found that vitamin K2 intake was associated with decreased coronary calcification. (9) Again, vitamin K1 intake did not correlate with cardiovascular measures. Bone health Vitamin K-dependent osteocalcin binds calcium to deposit in bone. MGP limits the sizes of calcium phosphate crystals to properly fit them into the bone matrix. (10) Because bone is constantly being formed and resorbed throughout our lives, adequate vitamin K intake is necessary for bone health. Japanese postmenopausal women who consumed the most natto, the richest food source of vitamin K2, had less bone loss over time. (11) In a three-year RCT, 180 micrograms/day of vitamin K2 MK-7 helped mitigate postmenopausal bone loss over placebo. (12) Other RCTs either included pharmacologically high doses of vitamin K2 that would be impossible to obtain normally in a diet or were too short in duration. In one year, only 5 to 10 percent of bone is renewed in adults. (13) Therefore, shorter RCTs may not uncover the beneficial skeletal effects of vitamin K2. Kidney health Our kidneys have high concentrations of vitamin K2, which is used to activate MGP to remove calcium and prevent kidney stones from developing. (14) Patients on hemodialysis are vitamin K-deficient. (15) Recent studies showed that patients who consumed more vitamin K spent less time on dialysis (16) and that patients who consumed more K while on dialysis had improved survival. (17) Brain health A vast majority of the vitamin K found in the human brain is vitamin K2. (14) Furthermore, vitamin K2 is specifically concentrated to be higher in myelinated regions, while vitamin K1 is more randomly distributed. (18) Vitamin K2 correlates with lipids in the brain called sulfatides, (19) and the decline of both is associated with age-related neurological degeneration. (20) Sulfatide levels in early Alzheimer’s patients are up to 93 percent lower than in healthy patients. (21, 22) Preventing cancer The EPIC-Heidelberg study followed more than 25,000 participants for eight to 10 years. (23, 24) Dietary intake of vitamin K2 was inversely associated with overall cancer risk in men but not women. Specifically, both prostate (male only) and lung cancers were reduced in those who consumed the highest levels of vitamin K2. When these two cancer types were removed from the analysis, vitamin K2 intake still correlated with lower overall cancer risk. Anticarcinogenic effects of vitamin K2 have been repeatedly demonstrated in cancer cell lines and are often attributed to menaquinones’ ability to regulate gene expression. (25) Vitamin K2 in cell experiments induced cell death and/or inhibited the growth of breast, prostate, liver, colon, bladder, and ovarian cancers. (26, 27, 28, 29, 30, 31, 32) Insulin sensitivity When bone is resorbed, vitamin K-dependent osteocalcin is released into the serum in an undercarboxylated form. (33) Here, osteocalcin acts like a hormone on many tissues to improve insulin sensitivity and blood glucose. (34, 35) In mice with metabolic syndrome, vitamin K2 treatment normalized blood glucose and also reduced anxiety and depression. (36) Furthermore, higher intake of vitamin K2, but NOT of vitamin K1, was associated with a lower prevalence of metabolic syndrome, which usually includes insulin resistance and elevated blood glucose levels. (37) The benefits of vitamin K2 are myriad and extend well beyond this article, including dental health, growth and development, and healthy skin. Can’t we just consume lots of vitamin K1? As mentioned earlier, animals do have the ability to convert vitamin K1 to vitamin K2 MK-4, but the conversion rates vary widely. (38, 39) In humans, the conversion rate is relatively unknown. Regardless, most people are deficient in vitamin K, hence infants in the United States are given a shot of vitamin K1 at birth to aid blood clotting. Furthermore, many drugs inhibit the conversion of vitamin K1 to K2, including cholesterol-lowering drugs (statins), osteoporosis drugs (alendronate, zoledronate), and blood thinners (warfarin). From the studies reviewed above, it’s clear that vitamin K2 intake itself is associated with many health benefits, regardless of vitamin K1 intake. Therefore, I wouldn’t rely solely on vitamin K1 intake to maintain healthy K2 status. Foods high in vitamin K2 Foods that are rich in vitamin K2 include: natto, fermented soy goose liver cheese egg yolks dark chicken meat butter I supply this list with a huge caveat—the source of the food means everything. Grass-fed cows yield higher K2 in milk and butter than grain-fed cows. Cheeses vary, as the vitamin K2 depends on what the cheese cultures produce. The same goes for fermented foods. For example, the bacteria used in making natto produce lots of MK-7 vitamin K2. Vitamin K synergies Vitamin K2, as with other vitamins and minerals, is best consumed as part of a nutrient-dense, whole-foods diet. Because vitamin K is fat soluble, it must be eaten with fat for best absorption. (40) Vitamins A and D are both activated by vitamin K2, allowing them to bind calcium to do their jobs. Weston A. Price in the 1940s was the first to discover the synergy of these three vitamins, although at the time he referred to vitamin K2 as “Activator X,” since its true identity was unknown until 2007. He used a combination of cod liver oil, rich in vitamins A and D, and butter oil, rich in vitamin K2, to treat a variety of modern diseases. Magnesium intake is also important. Vitamins A and D induce gene expression, which is dependent on magnesium. Because processed foods contain very little, if any, magnesium, many people are deficient. If you are struggling to obtain enough vitamin K2 as part of a Paleo diet, I recommend this supplement from Thorne. It should be consumed with a high-fat meal for best absorption. And for even more information on vitamin K2, check out Chris Masterjohn’s Ultimate Vitamin K2 Resource, with an extensive searchable database for vitamin K2 contents of food at the end.
  13. I do!!!! LOL
  14. A lot of volume, different angles, I like it.
  15. I don't know if I want to follow your link John......Last time I did I found myself looking at sex swings and S&M gear
  16. Oh Wow! Thank you. I needed this. I'm just not a very good cook and need some inspiration. I have a hard time coming up with stuff. But if it has directions I can follow it.
  17. Day 48 BICEPS Lying Cable curls 5 sets of 20 to 12 Dumbbell alternate curls 5 sets of 16 to 8 Preacher dumbbell curls 4 sets of 10 to 8 Serated machine curls 4 sets of 10 to 8 Dumbbell concentration curls 4 sets of 16 to 8 Reverse dumbbell curls 4 sets of 16 to 8 Reverse barbell curls 4 sets of 20 to 12
  20. Let us know what you think if you end up trying them out.
  21. This is all good info guys, thanks for sharing.
  22. Day 47---Tricep DAY TRICEPS Pushdowns 5 sets of 30 to 12 Over head Cable extensions 5 sets of 20 to 12 Reverse grip one arm extensions 4 sets of 20 to 16 Dumbbell kick backs 4 sets of 20 One arm extensions with rope 4 sets of 20 to 16 Preach extension machine 4 sets of 30 to 20 Dip Machine 4 sets of 30 to 20
  23. Have you tried out They are UK/EU but can ship worldwide. I'm Chianina in their fit and they are a nice fit and comfortable too.
  24. really sad. standard of practice is to look to the PDR for treatment by most.
  25. If your in the wedding you will always look like a tent in a tux, no way around it. I had some custom suits made for these occasions by Hahn's out of Korea for dirt cheap. Since you are at your biggest and probably on some time restraints JCPenny will have some decent suit sales, just go pick one up that fits in the trouble areas and have it tailored. My wife loves to take pictures and is always saying i look like a block. We have also solved this by buying some really cheap dress and t- shirts and my wife has practiced tailoring both. With a little practice you or your spouse can at least make shirts fit respectfully without wearing compression. No help for the pants esp blue jeans but would love to hear some ideas.
  26. INCREASE THE DOSE ! Many psychotropic drugs prescribed for psychiatric diagnoses such as: depression, bi-polar, manic, manic depression, schizophrenia, etc., are designed to elevate neurotransmitters such as serotonin. Although serotonin is a necessary neurotransmitter for normal brain function, elevated levels are not beneficial. Serotonergic agents are those that elevate serotonin levels or disrupt its breakdown and have a long list of terrible side-effects including, but not limited to: diabetes, weight gain, irritability, depression, suicidal thoughts, and violence. The Establishment seems to be creating the very diseases they are supposedly treating. The list of diseases in which serotonin is elevated includes: schizophrenia, mongoloidism, and Alzheimer’s. Other psychiatric drugs produce Tardive Dyskinesia which produces wild, dyscoordinated gesticulations, drooling, and permanent neurological damage. What does the PDR (Physicians Desk Reference) say to do? INCREASE THE DOSE! Non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprophen and acetaminophen, actually suppress the chondrocytes’ (cells that make cartilage) ability to produce cartilage, thereby worsening arthritis. Actually most drugs, if taken long enough, will cause or worsen the actual condition for which they had originally been prescribed. Another example is diuretics, commonly prescribed for high blood pressure and congestive heart failure, cause the kidneys to excrete more fluid. Unfortunately, long-term diuretic use causes kidney damage, thereby putting more stress on the heart and often raising blood pressure or contributing to congestive heart failure. Statins, cholesterol lowering medications, interfere with the production of essential Co enzyme Q-10, necessary for muscular function (particularly the heart). Despite the fact that these drugs have not been determined to increase life expectancy and that approximately 30% of the patients taking them will experience muscle weakness or other associated musculoskeletal problems, they continue to be prescribed. Again, quite often “the answer” is to simply increase the dose of the drug which of course will soon worsen the problem. Another example is the use of Haldol, a psychiatric medication that causes Tardive Dyskinesia (uncontrollable dyscoordinated movements). What is the protocol (according to The Physicians Desk Reference”)? Once again, INCREASE THE DOSE! Through the mastery of marketing they persist in an image, portraying themselves as being “in search of” the causes and the cures for countless diseases. Expendable as we appear to be, they seem to have created the perception that pharmaceuticals are the answers to the woes of health, and that those who are dying in ever increasing numbers from the ravages of degenerative disease are “dying in the fight to find the answers.” Although medicine is winning a few highly publicized battles, it is rapidly losing the war on degenerative disease because the only answer that is acceptable to the establishment is a patentable drug. Many of us have been conditioned from birth to believe that government and “big business” have our interests at heart. We Americans live in the “Greatest Country in the World,” so we are told, and it feels good to believe that we are safe and looked after by our system. It feels good to believe that integrity remains strong in our culture, especially when it comes to the care of the health of our citizens, young and old. The reality is that integrity does reign supreme in the hearts of the majority of those involved in the health care system. Unfortunately, those at the bottom and middle rungs of the ladder, including our doctors, do not make the policies governing the dissemination of vital information which determines the quality of our lives. Most doctors within the system are well intentioned, yet simply unaware of the magnitude of censorship from above. Drugs Gone Wild! The following examples are provided to illustrate the lunacy of the products and protocols being marketed or strong-armed to us in the name of “modern health care” and well being. I use the term strong-armed due to the fact that many patients have been threatened dismissal from their doctors’ “care,” should they not agree with or fail to follow the drug protocol as recommended. In addition, due to the relentless bombardment of pharmaceutical ads and the medical community’s support of most drugs being approved, it is very difficult for the patient to consciously withstand “the system,” short of resigning from the system entirely. In regard to the lunacy, for example, statins, widely used cardiovascular (heart) pharmaceuticals will lower cholesterol levels, but have not been proven to add one day to life expectancy. To think about it, why would one attempt to raise or lower the level of any substance within the body while risking numerous side effects that may reduce the quality of life, if that endeavor promises not to yield a single extra day of life? They have numerous side effects such as musculoskeletal pains and weakness. Dr. Bruce West states that statins also reduce the levels of Coenzyme Q-10, A VITAL HEART AND MUSCLE NUTRIENT which is essential to the function of all muscles and to life itself! By the way, the company that produced Lipitor, a commonly prescribed statin, knew this, and even patented a Lipitor/Co Enzyme Q-10 formula that was never released. The over-prescribing of antibiotics has created “super bugs” that are increasingly resistant to treatment. Antibiotics also commonly create secondary diseases such as fungal overgrowth (yeast infections). Furthermore, antibiotics will often indiscriminately destroy the “friendly bacteria” which normally inhabit our lower digestive tract. These bacteria are essential to our health as they are not only the natural enemies of the pathogenic (disease-causing bacteria and fungi), but produce essential B vitamins, break down certain complex carbohydrates for numerous uses, and produce vitamin K essential for blood clotting. In reality, VIRTUALLY EVERY DRUG, IF TAKEN LONG ENOUGH WILL CAUSE THE VERY DISEASE FOR WHICH IT IS PRESCRIBED! As mentioned, non-steroidal anti-inflammatory drugs such as those mentioned above, destroy the chondrocytes’ (cartilage building cells) ability to function and will over time reduce the amount of cartilage your body is able to produce, thereby worsening arthritis and will lead to further joint destruction!
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