POWERMAG.ORG
august 20, 2001
_________________________________________________________________

1.....RICKEY DALE says.....

good day to all..........congrats to all the lifters at the world games........traveling and lifting is not a good combo but everyone did quite well......

thanks again to all the readers who send pics and other info......we try to get most of it in...sooner or later.....

just received my second issue of pure power....quite a magazine......very scientific and a bit different than what most of us are used too.......you all should try it out...... http://www.purepowermag.com/

2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........

and this week's trivia winners are rick fowler of granite city, illinois (who else...and no i do not send it to him first).........dr beau fay of falls church, virginia.....and mike o'donnell of lansing, michigan.........the answer is dan wohleber........who did 870-380-820 in the 242 lb class at the 1981 senior nationals.........

and this week's trivia question is....?????....who invented the power bar...the thicker bar as we know it today (28.5 mm).......????

we are going to push to expand our newsletter.....so in an effort to do this......we are going to make a one time offer............any present subscriber who sends me 10 e-mail addresses of powerlifters or weightlifters to subscribe to the newsletter will receive a free t-shirt.......remember send only names of lifters who want to be signed up to receive it.....check with them first...............i do not need any heartache from a few trolls and other types of trouble makers who think the world is out to get them if they receive a free newsletter in the mail........so this week only........

3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....

received a picture from a lifter, warren rozen from down under (australia, for those metaphorically challenged).............as a junior lifter he recently just did 584-459-689-1715.........not too shabby for a junior......all were australian junior national records.....congrats!!!!! warren....forward those pics and we will get them in the newsletter.....

have something that might interest a few people......at our training center here we are replacing/upgrading one of the dumbell sets.......so we have a number of used dumbells for sale.......if you are interested e-mail me and will let you know what we have and e-mail you a picture back as to what they look like.....

4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....

fantastic...................that is what i thought after reading the following article by dave draper and the following quote by lamar gant.......
read with interest and also with intent...(intent of doing something about your eating habits...)

dave draper......

......."How did I know forty years ago that "fast food," the vulgar, insidious preparation of chicken, beef, fish and potatoes with its slurpy beverages, was bad for me? I felt the same way about slippery green snakes that hissed in the grass. It was something in the way they looked and slithered and shimmered.

Fast food has covered the planet like moss and challenged mankind's health. It's put a chink in the armor of the vanishing individual and propagated the grinning, baying masses. The profile of the economy has been rearranged by the powerful industry and its many and long-reaching tentacles. Where there is immense power and growth so is there politics and favors, oversight and corruption.

At a recent fast food owners and operators convention in Las Vegas amidst laughter, food and drink, a Carl's Jr. bigwig pointed out with solemnity the problem certain consumer groups present to the industry with their narrow-minded views on health and environment, employee's rights and wages. Thorns in the sides of the giants, these long-contended issues are valid and make them mad. Make them worry.

Let's take a quick look:

All the food in a fast food restaurant is frozen, dehydrated, condensed, highly processed and freeze dried. It is full of fat and sugar, salt and preservatives. Secret flavors prepared in laboratories account for the taste appeal of the fries, meat and milkshakes. Without them you would doubt their authenticity as food. The single flavor "strawberry" to concoct a mouthwatering shake at Burger King contains 48 different chemicals with names like benzyl isobutyrate and ethyl methlphenylglycidate. I'll have water and a napkin, please, hold the food.

The fast food industry loves the government as long as it can govern it, usurp it or dodge it. They get considerable tax breaks for hiring unskilled workers that they promise to train and don't. They underpay their teen workforce, do nothing to develop them as "Young America," lose them before insurance and vacation benefits accrue and generally use them up. Okay. What's the point? It's not right and I thought you might be interested.

How about this? Fast food is in school cafeterias with all its unbalanced and nocuous ingredients. Just what little Tommy and Susie need to grow fat and hypered and insulin-dependent. It's also perfect timing to develop their taste for fat and syrup to ensure that they reach for the junk the rest of their lives. Who let this stuff in the schools in the first place?

We swing into the wide parking lot beneath the golden arches, gang in toe and make our order of jumbo Cokes (310 calories), Super-Size Fries (610 calories and 29 grams of fat) and double burgers with cheese and bacon (45 grams of fat and about 1,000 calories). The kids are off in the red, yellow and blue plastic playground sliding down slopes and planning the toys they'll snag on the way out the door. One hundred million McHappy Meals were sold in ten days during a record-breaking Teenie Beanie Baby giveaway. Thanks, Mom; do I get to keep all the fat and calories, too? How about the degenerating habits?

Yes, I know, you're right. Sociology is neither my expertise nor the scope of this newsletter but I'm learning. The relevance of man's greed and power and ego, along with his ignorance and denial, cannot be excused from the unresolved condition he faces today: unchecked, self-destructive, weak-willed obesity. It's been thrust upon us by ourselves. I simply want you to know the source of some of the problems. Understanding a problem can help with its solution.

The United States has the highest rate of obesity in the world, twice what it was some thirty years ago. Nearly half the population is in the red zone -- about forty-five million adults are obese. One quarter of all kids are overweight and out of shape. There is an alarming seven million folks walking around who are ranked as super obese and weigh at least a hundred pounds more than normal. A fat and unfit nation has locked hands with the fast food culture, a death grip that needs to be loosened.

There is no definitive epidemiological study that proves the relationship between obesity and the fast food restaurant. I'm just haunted by this nagging suspicion and their coincidence. Fast food restaurants spread like wild fire in the late sixties and early seventies with the obesity epidemic trailing in its billowing haze. McDonald's leaped the seas and opened shop in Great Britain, doubling its outlets throughout the years of '85 to '95. It was noted that the obesity rate of our great ally doubled as well. Pity.

Japan and China have not been spared. These once lean nations are growing pouches. They need to be on the alert for diseases they've never known: heart disease, stroke, diabetes... you know the list.

Obesity is hard to cure and some researchers believe prevention is the best remedy. I believe it is part of the prescription but it will not fix what's broken today as we desperately seek a healthier, more agreeable weight. Resisting a brightly lit, aroma-filled Jack in the Box serving fat, sugar and chemicals in abundance is a good practice.

Here's a thought: Simply stop eating at the fast food chains. If we stood up, together and at once, and demanded much more in food quality and respect from the giants we'd get it. We outnumber their entire force thousands and thousands to one. Humbling odds.

Hurry. A new fast food restaurant opens every two hours.

If you eat junk food you get a junk body!
~Lamar Gant~

The name of the game is "I Like It Like That". I'm sittin' here with some banana nut cookies and a large cherry limeade, thinkin' I'm not supposed to be eatin' this 'cause I got a meet in a few weeks and I need to cut about 10 pounds, but hey powerlifting is supposed to be fun...I'll do a few more situps next week to take care of the extra calories.

Too many people take the sport of powerlifting too seriously...really, I can't understand it...I think I'll train for about 10 weeks and enter that national meet...I'm sure I can place in the top 3 if it doesn't snow???

Powerlifting should be fun. I have been lifting for 31 years and most of the time it was...but the last 5 years or so it has become more of a chore. Between politics and money any sport can and will be ruined.....but you the lifter should ignore them and keep on lifting for FUN.

As a true - blooded powerlifter, who literally grew up in the sport, born with a York barbell in one hand and a bottle of Energol in the other, I can easily view the overall growth of bodybuilding, powerlifting, weightlifting and strength training the past 25 years as nothing short of phenomenal!

I can easily remember when my father, an iron man of 50 years in the game, on those beautiful California shores and San Francisco beaches; lifting, sometimes winning, sometimes losing, but always participating with great pleasure and enjoyment. Those were the days of grossly overweight and underweight plates, wooden benches, bent and otherwise crooked , but well used bars. Some lifted with belts, others without, some with chalk, others without. Ah, those were the days of huge 500 lb. deadlifts, 400 lb. squats and 300 lb. bench presses; tremendous feats no matter what the weight class. You might even bring home a trophy or ribbon for your efforts. Most of them would fit in your ashtray today...but, it was yours and you won it! Yes, you won it on sweat, blood, and much hard work and callouses. Ah, yes the excitement of those days.

Those days have somewhat passed into oblivion. And today anyone, even a novice, would be insulted with a trophy less than a foot tall...and ribbons are for the elementary school spelling bees. Those were the days of Bob Peoples, John Grimek. Jim Williams, Mel Hennessy, Steve Reeves, Paul Anderson and Jon Cole. Many were famous then, but many unheard of now. They are the beginning, we are the middle, the end is yet to come...far, far into the future.

Many famous people like Bob Hoffman, Peary Rader and others have contributed much in the field...more than you or I can possibly know or appreciate.

We knew little about training and even less about nutrition in those times. Today we know much more than we can really use or appreciate. I will convey to you, the reader, facts about supplements; not articles or information taken from ads, not media hype and advertising slop but actual information and studies taken from health and medical journals, research literature and studies taken not only from this country but from Europe, Canada, and the Soviet Union.

It seems everybody has an Anabolic Optimizing Growth Hormonal Glandular Steroidal Substitute Agent that works just like the real thing...A bit of wisdom...If all these products worked like the real thing with no side effects would not the medical world as well as the drug companies be jumping all over them??????

Many food supplements will get you through those tough but productive training sessions. The problem has arisen that most supplements do nothing but take your hard earned dollar from your pocket and make the vitamin company owner richer and richer. Open your eyes and smell the roses!

I would like to quote Dr. Ken Leistner , "If you are of the belief that you can take a sheep, kill it, process its organs into pills, capsules or tablets, bottle it, store it for a few months, then eat it and have it operate as an enzyme in the human body, then you can do big business with me any day because my son's private education costs big dollars."

The human body though delicate in structure, can take a tremendous amount of abuse. Supplementation of needed nutrients can help overcome this.

Simply Amazing! I received a most typical phone call the other day. (Actually I receive about 10 of these a day.) The athlete on the line wanted to know what supplements he should take to help his training...aminos, protein, inosine, frac, chromium picolinate, cabbage juice or chocolate flavored bio-optimizing hot dogs...

Anyway, I inquired as to what he was taking at the present. He was greatly upset that he was not getting the results that he wanted and that he was promised by big flashy ads...YOU KNOW THE ONES..."take 2 anabolic taco's w/ vitamin z, a day and put 6 inches on your arms in 3 weeks." Those ads are great piece of advertising, but in most cases the advertising and packaging cost more than the ingredients. Well anyway, I suggested that he start with a good high - potency vitamin and mineral supplement...he tells me he's taking vitamin E and vitamin C, so c'mon what does he really need! Again I say a complete high - potency vitamin and mineral supplement would be a great start. I never could convince him...let me convince you!

Proper nutrition is that extra edge that all athletes need. The basics, vitamins/minerals, protein or aminos is all that most need. Much of the following information comes from Bill Starr and his book "The Strongest Shall Survive" and Dr. Linus Pauling, 2 time Nobel Prize winner and the father of vitamin C. First I will list the basics and the amounts that an athlete who is in hard training should take...I will the give a short explanation as to what I have written...Heh...Heh...

(I figure in just two more books I can have you all sending me $100.00 a piece, just kidding). Hey, do not believe everything you read. ...do a little investigating on your own as to what you are reading. I personally believe I am correct in what I say, but everyone should use some common sense in dealing with nutritional claims.

SUMMARY OF THE NUTRITIONAL REQUIREMENTS OF HARD - TRAINING ATHLETES

Nutrient Recommended Dosage
Protein 1 gram per pound of body weight
Carbohydrates 1/2 to 1 1/2 gram per pound of body weight
Fatty Acids 10 - 40 grams of unsaturated fatty oils containing the essential fatty acids
Vitamin A 25,000 units
Vitamin D 5,000 units
Vitamin C 4,000 Mgs / up to 12,000 Mgs (per Dr. Linus Pauling)
Vitamin E 1200 I.U.
Thiamine, B2 100 mgs
Riboflavin, B2 60 mgs
Niacin, B3 100 mgs
Vitamin B6 1 milligram for each gram of protein eaten
Vitamin B12 500 mcgs
Paba 100 mgs
Pantothenic Acid 100 mgs
Biotin 100 mcgs
Inositol 500 mgs
Cholin 500 mgs
Folic Acid 5 mgs
Calcium 2 grams
Phosphorus 4 grams
Magnesium 1 gram
Potassium 10 grams
Sodium 10 grams
Chlorine 10 grams
Copper 5 mgs
Zinc 1 mgs
Cobalt 5 mgs
Iron 15 mgs
Iodine .15 mgs
Manganese 10 mgs

Remember, supplements are a must. You are training hard and your body is taking an immense amount of abuse...you need more than the average person to repair it and make it bigger, faster and stronger. But on the other hand, do not spend all your hard earned bucks on every wild claim that shows up in you know who's magazine. Some supplement companies now own their own Bodybuilding Mags...convenient that you would just happen to find a whole bunch of articles pushing certain items and just happen to find it in their magazine. Personally in the past I have not put much faith in most of what I have read. At least look at the article you are reading and see who wrote it...does he work for a supplement company or is he writing purely to inform the reader? One last tidbit...please do not take some of what I say seriously...I'm just trying to be funny...Remember I can only give my insights..not all the technical data.

.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.asp

5.....PARTING THOUGHTS.....

by the time most of you are reading this i will be on my way to colorado and climbing again......i am in a little better shape for doing so than 2 months ago when climbing.......15 rep box squats (but still with semi heavy weight ...i.e. 400-450 lbs)...is great for training for those higher altitudes.........try it...you will like it..... and finally got back to adding in those 10-40 yard sprints a few times a week.......the older you get the harder it is to keep in shape...get back into shape or even make improvements....so be smart about your training and take all the proper precautions to avoid injuries and set your training back while recuperating....

til next week......

IN HIS NAME
Rickey Dale Crain

5 time world champion
2000 powerlifting hall of fame inductee

CRAIN'S MUSCLE WORLD, LIMITED
www.crainsmuscleworld.com

APPLETREE MINISTRY
www.appletreeministry.com

3803 north bryan road
shawnee, oklahoma 74804-2314 usa

800-272-0051
405-275-3689
405-275-3739 fax
405-627-0134 cell
rcrain@charter.net

celebrating our 23rd year in serving you

try "THE POWER FORUM" at http://members.boardhost.com/powerforum/
talk to others......

type REMOVE in subject to remove