A WORD FROM THE PUBLISHER

Changing gears in

Myron Mielke | Publisher and Editor

In addition to the sport of bodybuilding, I’ve grown to magazine publisher at night, guys.) It was very stressful love mountain bike riding. It’s a great activity that can for me and it was difficult to stay on a restricted diet of really give you a challenging cardio workout. Some hills reduced carbs. Comfort food isn’t called comfort food for Iseem almost impossible to climb, but by clicking your nothing! Instead of becoming a snacking couch potato, shifters a few times the pedalling becomes much easier. however, I decided to go for strength and power in my On a very steep hill you might need to kick it into training thereby creating the necessity of increased calo- “granny gear” in order for you to make it to the top. ries—healthy calories mind you. I’m not gorging myself Bodybuilding can be a sport where you change gears on junk, but if I want a burger or ice cream once or twice too. You see, traditionally bodybuilding has two phas- a week, I’ll eat them. es—gears if you will—gaining size and getting ripped. My bench press is up. In fact, it’s the highest it’s been After a mass cycle you change gears to a fat-reducing in 15 years. I’ve cut my training to three to four days per period so you can get ready for a competition or to just week for added recovery. (The joints need it at my age!) look better for the summer months. I had forgotten how much fun a mass cycle is. I’ve been An added benefit of the bodybuilding lifestyle is to be caught up with low bodyfat and ripped abs for years. I able to change gears when factors in your life might not need to point out that I can still see my abs and I’m at warrant the type of training and effort you want to put about 10 percent bodyfat so I’m not a porker by any forth. Let me give you an example. means, but eating more and knowing it’s going to help This past summer I had been on a cutting/mainte- growth is fun! nance phase. I was at about eight percent bodyfat. I had Bodybuilding is a 24/7 lifestyle. Treat it as such. Go for been for nearly two years. I watched my carbs, ate lots of the cuts when you’re fired up and ready, but relax and go veggies and did lots of cardio along with hitting the for power when you need to. Mix up the training and weights four to five days per week. But then some enjoy life no matter what it might bring you. changes happened at work. (Hey, I’m still only a muscle Until next time, train hard!

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I’M A BODYBUILDER 3 7

5 12 Contents Judgment Day at the Mr. Olympia. 5 Summary of the 39th annual Mr. Olympia from Las Vegas. Olympia Expo 2004. 7 Free samples and legends of the sport. My diet and supplement strategy. 8 Mr. California speaks. Acclimation Sets. 9 Stop wasting your time with light, pyramid-style warmups sets. Bodybuilding trivia contest. 10 Your chance to win a Vitamin World gift certificate. Establishing Set Points. 11 Reaching you goals one step at a time.. Low carbs or high carbs. 12 Wny not both?. Mixin’ it up. 14 14 Just for fun stuff, misc. and etc. Cucumbers to the rescue. 15 Three refreshing recipes to assist your muscle growth.

On the cover: Ahmad Haidar at the Olympia Expo 2004

I’m a Bodybuilder is published quarterly by Visions and Images Design Studio, Lancaster, CA. All material is copyrighted by Visions and Images and may not reproduced without permission. For 8 advertising information and letters to the editor, please refer to www.imabodybuilder.com. I’M A BODYBUILDER 4 Judgment Day at the Mr . Olympia

Wow! That’s all I could think when planned on attending the judging a little tired or maybe he wasn’t feel- I saw Ronnie walk out on stage. and finals, but I had waited too long ing well. Ev e r yone in the audience was eagerly to purchase tickets for the finals and As I stated earlier it was easy to tell Wawaiting to see what kind of shape only the $200 seats were available. who was in first. It was easy to see he’d be in at this year’s Olympia. That was a little steep for us so we who was in last place. I had Richard Coleman was the last competitor to went to the judging only and attend- Jones pegged for last. He was flat and be evaluated in the solo evaluation ed the Olympia Expo as well (see di d n ’ t look as full as the other com- round. Each athlete came out by Expo story on page ??). petitors. The judges saw Groulx as themselves and hit the compulsories The judging began at noon and last, however. Jones was next to last so the judges could see who was in each competitor came out and in their eyes. shape and it’d make their jobs easier showed the world what kind of shape As the top four were rep e a t e d l y for callouts during the two rounds of he was in. Dexter Jackson was razor- co m p a r ed, I called Coleman first, pr ejudging. Coleman was definitely sharp and would place well. Cutler Dexter second, Badell third and dialed in. It was lights out as soon as was big but just a tad smooth. Cutler fourth. Jay was big but he was- he hit his first pose. No one was going Gustavo Badell equalled, if not n’ t as sharp as the other guys. It turns to beat him reg a r dless of the newly i m p roved, his conditioning he out that Jay got second again with founded Challenge Round. It was ac q u i r ed at the Ironman in Februa r y. Badell third and Dexter slipped to now a battle for places two throu g h Schlierkamp was big as usual, but he fo u r th in the Challenge Round at si x . was a little smooth too in my opin- ni g h t . The 39th annual Mr. Olympia was ion. Markus Ruhl was huge. I was sit- Coleman captured his seventh title held in Las Vegas on Saturd a y, ting way back in the balcony and I and you can bet next year I’ll get tick- October 30, 2004. A friend of mine, could see his huge peaked biceps ets early enough to see the finals Mike Harris, and I decided to make cl e a r l y . The guy’s a monster. Dennis w h e re I’ll witness Ronnie getting the trip to the Olympia. We had James was in good shape, but seemed Sandow trophy number eight! I’M A BODYBUILDER 5 MYRON MIELKE

Dexter jackson, and Darrem Charles, Jay Cutler and Troy Alves

Following are the final placings of the 2004 Mr. Olympia competition.

1. Ronnie Coleman- 24 pts. Ruhl, Mustafa, James, Martinez, and Coleman 2. Jay Cutler- 21 pts. 3. Gustavo Badell- 13 pts. 4. Dexter Jackson- 12 pts. 5. Markus Ruhl- 5 pts. 6. Gunter Schlierkamp- 1 pt. 7. Chris Cormier 8. Dennis James 9. Victor Martinez 10. Darrem Charles Jackson, Charles, Cutler, Alves and Jones 11. Pavol Jablonicky 12. Kris Dim 13. Ahmad Haidar 14. Johnnie Jackson 15. Troy Alves 16. Craig Richardson 17. Mustafa Mohammed 18. Richard Jones 19. Claude Groulx Ruhl, Mustafa, James, Martinez, and Coleman

The semi-relaxed round of the 2004 Mr. Olympia.

I’M A BODYBUILDER 6 O LYMPIA EXPO 2 0 0 4

The Olympia Expo 2004 was an ex t r a o rd i n a r y event. I can some it up in two words. Free samples. Oh yeah! TI slurped down at least 100 grams of pr otein in various shake concoctions and mixtures. Most were made with water so they were a little, well, wa t e r y. I prefer my shakes with non- fat milk, but they were free so I co u l d n ’ t complain too much. Many supplement companies were giving away trial packets of their pr oducts. I came out of the conven- tion center lugging about 30 pounds of stuff crammed into my free duffl e bag. I had SuperPump 250 fro m Gaspari Nutrition, and Animal Nitro fr om Univeral, which I got at “The Larry Scott, Mr Olympia 1965 and 1966 with here’s truly. Cage.” I had whey protein packets La r ry Scott and Dorian Yates was physique is more of an athletic type and MRPs from many diffe r ent com- tr uly an honor. I’ve gotten lots of of physique, similar to mine. He gave panies. I’ve been using energy sup- inspiration from those two guys. me great inspiration when I began plements incuding Redline from VPX Another high point was getting to competing in the 1980s. ev e r y workout for two weeks. I’ve meet John Hnatyschak at “the Cage.” I can’t wait to go to next year’s had some kick-butt training sessions John is a full-time police officer in Expo and I’m looking forwa r d to the fr om the stuff too. New Jersey and won the mid- Expo at the Ironman in Los Angeles Meeting some of the legends of the dleweight Mr. Universe in 1984. I in Februa r y. They’re great motiva- sp o r t was another highlight. Meeting really admire John because his ti o n ! I’M A BODYBUILDER 7 by Mike Hairston 2004 Mr. Natural California Class Winner

Diet Summary: Glutamine also helps to maximize the body’s natural I try to eat about 170 grams of protein per day. That’s growth hormone production, which burns fat and about one gram per pound of bodywieght. I take in increases protein synthesis. about 220 grams of carbs per day and 50 grams of fat, Designer Whey Protein Powder—Ensures I get enough which comes mostly from essential fatty acids. I also protein every day. eat 45 grams of fiber from complex carbs and try to Digestive Enzymes—So all the protein I eat does not go eat six cups of vegetables and drink two to three cups to waste by not being absorbed. of green tea every day. Ester-C, Coral Calcium, Mens Multi-Vitamin, B Complex—I take these to help strengthen my immune system. (If Supplement Summary: I’m sick, I can’t workout.) ZMA (Zinc, Magnesium, Vitamin b-6)—Helps to boost EFAs—(Organic Flax Seed Oil, Omega 386) Essentail the body’s natural anabolic hormone levels such as testosterone and IGF-1. I take this supplement 30 min- Fatty Acids help in formation prostaglandins, which are utes before going to bed. hormone-like substances that play a role in many func- Creatine Monohydrate—I take around 10 grams per tions like heart function and reducing inflammation. day. The main reason I take EFAs is because they increase L-Glutamine—Helps to preserve the muscles “I’ve your body’s natural steroid production. worked so hard for” from becoming breakfast! It also Colloidal Mineral Complex—Rich in trace minerals, has a cell-volumizing effect like creatine does. which keeps my bones and joints strong.■

I’M A BODYBUILDER 8 AcclimationAcclimation SetsSets

Stop wasting your time with light, traditional, pyramid-style warmup sets

A number of years ago I trained with the heaviest set. at a gym that had many power- The new way of warming up liftersA woking out there. The that the powerlifters taught me, owner himself was an avid com- utilized acclimation sets. Here ’s petitive powerlifter. these guys how they work. Instead of start- taught me a few things about ing 15 reps at 135, begin with training heavy. It was contagious. two sets of eight reps at 135 I couldn’t help but want to pounds. Add twenty pounds and i n c rease my poundages on my do three or four reps. Add anoth- squat, bench press and deadlift. er twenty pounds and do two or Among the many tips I re c e i v e d t h ree reps. Add another 30 f rom those lifters, the most pounds and do one rep. At this o m p o rtant was how to warm u p point 230 or 235 will now be p roperly to prevent injuries with- your starting point and five or six out fatiguing the muscle so you reps for a couple sets will be can train heavier. attainable because the muscles B e f o re lifting with these guys, I h a v e n ’t been exhausted with had always done a pyramid-style light warm u p s . training method, which encom- I t ’s a phenomenal concept with passed warmups along with t remendous results. The muscles i n c reasing weight as you lower w a rmup and safely get used to the reps. For example I may have heavier weights without burn i n g done 15 reps with 135 punds, 12 out. It allows you to train your at 155, eight at 175, six at 195 working sets heavier and hard e r, and then maybe three or four which results in more muscle with 225. I usually was disap- g rowth. If you haven’t tried accli- pointed because I would be mation sets, do them in your b u rned out at the end and was next workout. You’ll love the hoping to get a few more re p s re s u l t s !■ I’M A BODYBUILDER 9 BODYBUILDING TRIVIA CONTEST 1. Who has won the most consecutive Mr. Olympia titles? 2. What are the lifts performed in a powerlifting meet? 3. Who was the first black Mr. America? 4. What was the name of the training system that advocated? 5. What is the gastrocnemius? 6. How many Mr. Universe titles did win? 7. How many calories are in one gram of protein? 8. Who was the Blonde Bomber? 9. Who was the youngest Mr. America? 10. Who won the first Miss Olympia contest?

E-mail your correct answers to [email protected]. All correct responses will be entered into a drawing to win a $10 Vitamin World gift certificate. Deadline to receive entries is December 31, 2004.

ince 1988 The Zoo Man has traveled th r ough out the United States and SCanada perfo r ming in front of more than five million people. His travels have br ought him to many towns with his ani- mal friends. During each year you will find him per fo r ming for Public Libraries, Company Picnics, Birthday Par t i e s , Nursing Homes, Day Camps, After -S c h o o l Pr ograms, Town Celebrations, Pr o- S p o r t Franchises, Schools, Grand Openings, Colleges, or any special event! He loves to en t e r tain and educate the young and young at hear t. www.thezooman.com

I’M A BODYBUILDER 10 So when’s the last time you heard or 38, but your real desire was to fit are burning more calories than you someone say, "I need to adjust my into a size 31 or maybe even a 30. take in. Keep doing this for a few body composition and create a calo- The size 32 is more realistic than weeks until you reach your new set Srie deficit, which will create a desired going from a 38 to a 30. The size 30 point of a size 31. thermogenic effect that will produce is still attainable, but it's easier to get As with all bodybuilding-fitness an end result of less restriction for there in stages. This is done by estab- diet plans you have to make some my desired fashion attire?” I hear it lishing a set point. sacrifices. Food cravings will hit you all the time, but it usually sounds We'll continue to use the example and there will be days when you more like this. “I need to drop 10 of jean size to illustrate the set point don't feel like exercising. That's real- pounds so I can fit into my favorite concept. You decreased your calorie ity. Plan on cravings and indulge in a pair of jeans again!” intake and increased your amount of dessert on a Saturday or Sunday, or The desire to fit into clothing that exercise to lose enough weight to go maybe both days. If you miss a day you haven't worn in a while because from a size 38 to a size 32. At this of exercising, don't beat yourself up. of excess weight gain is a fantastic new weight and size, you adjust your Go workout the next day like you motivator for some people. Let's say calories and exercise to an amount haven't missed a beat. Think of the the goal is to lose enough weight in w h e re you maintain that weight. l o n g - t e rm effects. This isn't an order to fit into that size 32 pair of You don't lose any more weight and instant-result, crash-diet plan. It's a jeans again. You know you were 12 you don't gain any more. You stay plan that will work for you and pounds lighter when those jeans still the same. That is your new set point. change your life. fit. So logic tells us when you Your previous set point was a size 38. Setting and attaining small goals is become 12 pounds lighter those Your new set point is a size 32. Stay a remarkable way to make progress jeans will fit. The scale will say at your size-32 set point by eating a when doing anything in life. Weight you've lost 12 pounds and the jeans healthy, balanced eating plan. loss and fitness are no different. You will be living proof that you've lost When you're ready in a few weeks pick an achievable goal and contin- the inches as well. or months, go for your next set point ue to strive and make pro g re s s . This type of goal setting brings up of a size 31. Since you now have D e t e rmining a long-term goal is an interesting concept for weight maintained healthy eating habits to important, but the way to reach it is loss. It's a way of establishing a tan- reach this goal, it'll be somewhat eas- by obtaining it a little bit at a time. gible goal to be achieved. Let's con- ier to make some small adjustments Try incorporating set points on your tinue using the jeans as an example. and decrease your calories to lose next attempt at weight loss. You may The goal of a size-32 pair of jeans was some more weight. You will again find it so effective that you'll never attainable. Maybe you were a size 36 increase your exercise slightly so you have to go on a “diet” ever again.■ I’M A BODYBUILDER 11 Low Carbs or High Carbs? Why not both? Diet plans are a dime a dozen. al s o . Now let’s take a look at how these Th e y ' r e everyw h e r e and they come in In the 1980s the high-carb, low-fat two diets can be combined to come Dmany varieties. Each one claims to be diets were extremely popular. Here’ s a up with a healthy eating plan. It’s easy the diet to end all diets and all others quick summary of that plan. Eating to follow and won’t make you feel like ar e pale in comparison. There's low- fat makes you fat. So don’t eat any fat. a zombie or make you crave bread and fat, high-carb, low-carb, high-fat, and Your body utilizes carbs for fuel more potatoes so bad that you can’t sleep at high and low protein. It seems exper- ef ficiently than fat so you should eat night. Are you interested? Good. Keep sts even diagree with another expert’ s lots of carbs. During the past 15 years reading. This is where it gets fun. diet plan because their’s is the only th e r e have been many low-fat prod - This eating plan will combine key tr ue plan that really works. ucts manufactured by the leading aspects of both low-carb diets and Le t ’ s analyze a few popular plans to food companies. Most of those foods high-carb diets. Basically you’ll be see what’s available these days. It that have been ref o r mulated to “low- rotating between low carbs on some seems the biggest current craze is eat- fat” status have been junk foods. They days and high carbs on other days. It ing low carbs. Basically, you eat a lot still have all the sugar and starch e s needs to be noted, hoever, that exer- of protein and any kind of fats, but (and most of the calories) but they cise must be incorporated to make you drastically limit your carb intake. have less fat in them. this plan work effe c t i v e l y . Ideally 20- Carbs are restricted to less than 50 per The high-carbohydrate plan is not a 30 minutes of cardio should be done da y . Of course to make it more con- bad plan in itself. In fact, I personally four to five days per week and res i s t - fusing, carbs are subcategorized into used it as a competitive natural (drug - ance training (weightlifting) should specific types of carbs. You have sugars fr ee) bodybuilder and reduced my be perfo r med three to four days per and starches and they’re the net carbs. bodyfat levels to around six percent. It we e k . Th e r e are also fibers and a newly-con- got me ripped. I was using it correc t l y , The principles of this plan are very cocted chemical called sugar alcohol. ho w e v e r . I wasn’t eating a limitless similar to what many athletes do to Th a t ’ s the ingredient glycerin, which supply of carbs just because they were p re p a re for competitions. Yo u ’ v e is in your low-carb, protein bars that low-fat. I watched my calories too. keeps the bar moist instead of being a Again, it’s pure mathematics. I sawdust consistency. Net carbs have a was burning more calories tendency to raise your blood sugar than I was taking in. levels so you’re not burning fat as effi - Ingesting too ci e n t l y . If you’re following a low-carb many carbs plan, net carbs should be avoided. will make Pr oteins and fats do not raise the you fat— blood sugar levels and so you have the period. fr eedom to eat more of those. (Can you say hamburgers wrapped in let- tuce instead of setting on a bun?) Do low-carb diet plans cause weight loss? Yes. Many people hav drop p e d weight using a form of low-carb eating habits. On these plans more calories ar e burned than are consumed. A neg- ative calorie intake causes weight loss. Potatoes may not be the evil It ’ s pure mathematics, but there is food low-carbers claim it to be. some merit to the blood sugar control

I’M A BODYBUILDER 12 probably heard the term “carb load- along with the veggies. Choose lean ing.” For extra energy, marathon run- cuts of meat. Chicken is best, but lean ners try to eat lots of spaghetti and red meat is okay too. other carbs a day or so before the race. These first three days are important This is a form of carb loading. because the process of eating low Marathon runners, however, are not carbs for a few days is called carb concerned about weight loss at this depletion. You’re basically draining stage. They want maximum perform- your muscle cells of sugar (glycogen) ance. The following plan cycles carb and letting the body use its fat intake for weight loss, not athletic per- reserves as energy. This is similar to formance. low-carb trends but they take it one Have your steak and it it too! This is how it works. This example step further and continually eat low- load back up for two days. You can plan starts on Monday. (Diets always carb foods. Exercise is important also keep your carbs at around 150- start on a Monday, right?) On because this contributes to draining 200 grams again for Saturday and Monday, Tuesday and Wednesday you the muscles of glycogen. Sunday, if you like. Just start the cycle should take in about 50 grams of carbs On Thursday and Friday you gradu- again on Monday. but not more than 75. That would be ally introduce carbs back into your The important aspect of this whole equivalent to about 2-3 baked pota- diet. Thursday you’ll eat 100 grams of plan is to keep your body guessing toes, 2-3 slices of rye bread, or 2-3 carbs and that can include fruit. You what your intake of carbs will be. This servings of rice for the entire day. Eat can eat as much veggies as you want helps the body burn fat because it about one gram of protein per pound any day of the week, as long as you’re won’t adapt to one particular way of of bodyweight. A serving of meat, eating green or fibrous vegetables. eating. You may want to try going which is the size of a deck of cards, Don’t include starchy veggies like four days on low carbs and then 1 day will have about 30 grams of protein in potatoes for your veggie intake. Stay on medium carbs and one day on it. Whole eggs have six grams of pro- away from simple sugars like candy high carbs and then repeat the cycle. tein and the whites of eggs have three. and fruit juice. Friday’s carb count can I’ve used a plan very similar to this If you weigh 150 pounds, you’ll need be 150-200 grams of carbs. You can for years. It has allowed me to drop five servings of meat per day. Protein decrease your protein slightly on my bodyfat from 16% to under 9% supplements help with getting your Thursday and Friday too if you wish. and keep it there with little difficulty. extra protein if you don’t want to eat By increasing carbs again, you carb It allows you to get proper nutrition that much meat. Look for whey or soy load, which is allowing your muscles and at the same time it even allows protein powders. to fill back up their energy reserves. me to have dessert or pizza once or The first three days of the On Saturday you can again twice a week. If I want to get even week you can have lots repeat the cycle of low carbs for leaner, I simply drop the carbs down a of cooked or fresh three days little lower each day. vegetables, but and then So there you have it. It’s not magic don’t eat any and the whole plan does same take fruit. You want some effort adjusting to it. It also to keep the takes disci- blood sugar pline, but all levels even diets or eat- and eat ing plans do. only com- You can’t plex avoid disci- carbs pline totally, but you can try to make it easier so you won’t feel deprived. Altering between low and high carbs is an excellent way to make the ritual of eating healthy for fat loss more attainable. Just remem- ber, when it comes to carbs, go low and high. Give it a try.■

I’M A BODYBUILDER 13 MIXIN’ IT UP

PRODUCT review One-second posing tip Dozens of vendors were The side-chest pose is at the 2004 Olympia Expo p robably the most poorly touting the benefits of using executed pose by most ama- their products. I must have teur bodybuilders. Many ath- tasted 20 different protein letes tend to scrunch up and drinks and another 15 to 20 make it more of a side-bicep protein bars. A few compa- pose than a side chest pose. nies caught my attention. Ideally your hand, which is reaching across your One of them was Power VERSA GRIPPS Gripps USA, the makers of abdomen, should be tucked Versa Gripps. I was due to purchase a new set of lifting under your ribcage as if straps. My canvas ones had seen better days. I was able you’re lifting up your chest to try out a pair of Versa Gripps at their booth. The cavity. Tense your pectoral straps secure around the wrist with velcro and easily muscle on the opposite side wrap once around the bar to improve your grip. I only and let your other pectoral stretch to show its round- picked up a barbell with only two fingers and pumped ness. Now here’s the real tip. As you’re stretching your out a few chin-ups. At that point I was sold. I purchased chest, apply some tension as if you’re doing a side laeral a pair and eagerly waited for my back workout on raise and pull your arm out. Watch your deltoid. You’ll Tuesday. have little muscles and striations popping out all over I used the grips first on front pulldowns. They were your shoulder. very comfortable and I added 10 pounds more than my previous workout. Next was reverse-grip barbell rows. It was a little awkward using them with the reverse grip, but I was still able to hang onto the bar easily. WORLD My last exercise was deadlifts. I was able to perform them using an overhand grip instead of the traditional overhand/underhand grip. I like going overhand, but without straps it’s difficult to hold onto the weight. RECORDS That’s no longer a problem. These straps are keepers. For more information visit www.versagripps.com. ★★★★★ Most push-ups in one hour 3,416 by Roy Berger DID YOU KNOW? of Canada in 1998. Most push-ups in one minute ■ The Mr. Olympia was named after 124 by Campbell Pentney of New Olympia beer when Joe Weider and Larry Zealand in 2002. Scott were discussing the possibilities of cre- ating a contest where all the Mr. Universes Most parallel bar dips in one hour could see who was best. They were having 3,988 by Simon Kent br ewskies at the time. of UK in 1998.

■ Most abdominal- Four men have won six consecutive Mr. frame sit-ups in Olympia titles. Can you name them? one hour 5,633 by Guillermo Subiela of Argentina in 2002.

I’M A BODYBUILDER 14 CCU U C C U U M M B B E E R R S S TOTO THETHE RRE E S S C C U U E E THREE REFRESHING RECIPES TO ASSIST YOUR MUSCLE GROWTH

I have fond memories of my childhood when my mom tablespoon of Miracle Whip Light (more or less to taste.) would be preparing various food dishes with fresh vegeta- Mix the two ingredients well. You can also add some sea- Ibles from her garden. I remember getting up early on a sonings if you wish. Old Bay Seafood seasoning works well. cool, cloudy summer morning and the scent of fres h l y Cut a cucumber in half crosswise and then cut each half sliced cucumbers would be coming from the kitchen. Mom lengthwise into four segments. Hollow out the seeds. Fill would have a batch of her wonderful Cucumber Salad in the “boats” with the salmon mixture and enjoy! pro g r ess when I sauntered into the kitchen to get a bowl of MOM’S CUCUMBER SALAD ce r eal for breakfast. I’d usually sneak a slice or two of the Peel three large cucumbers. Thinly slice them cros s w i s e cucumbers and let her know how the salad was prog re s s - into a collander. Generously sprinkle some salt over the ing. It was always prog r essing well. cucumbers. Set the collander in the sink and let them drain This issue’s food section will be devoted to cucumbers for an hour or so. The salt draws the water out of the slices and how you can add them to your bodybuilding diet to so they become limp. When the slices have become limp, liven up a bland bodybuilder’s diet. rinse the salt off the cucumbers and allow the water to drain CUCUMBERS AND COTTAGE CHEESE of f well. This is really simple to prep a r e but it is very tasty. Dice up Put the cucumbers into a large bowl and add about one about a quarter of a cucumber and add the pieces to one- tablespoon of Miracle Whip Light. Sprinkle on some onion half cup of nonfat cottage. The cucumbers add a nice powder or add a few small onion slices. Add one pack of ref r eshing flavor, which compliments the cottage cheese NutraSweet or Splenda. Salt and pepper to taste and then ve r y well. stir the ingredients up. Allow the salad to chill for a couple SALMON BOATS hours. This will help the onion flavor to permeate throu g h - Combine one six-ounce can of salmon with about one out the salad. It’s quick, easy and very tasty!■

I’M A BODYBUILDER 15 THE BACK PAGE

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I’M A BODYBUILDER 16