Vitamins: Are you getting enough?

**A.FreeRadical** · 12-29-2005, 01:35 PM

The following is a list of vitamins which explains the importance, sources, amount needed and toxic levels for each.

Notice the sources for these essential vitamins. Cheese, milk, oily fish, oats, rice, potatoes, green fibrous/leafy veggies, nuts, seeds, fruits, chicken, lean beef and eggs. Hmmm, looks like my diet. (I use low fat dairy in most cases.) How are you doing with these essential foods? Suppliments are fine, but are you starting with vitamin rich foods?

-------------------------------------------------

Source: The Independent (UK Online Newspaper)

Vitamins: are you getting enough?

D is for cancer, C is for colds, B is for behaviour... As claims about supplements proliferate, Jeremy Laurance offers a guide to the alphabet soup of key vitamins

Published: 29 December 2005

VITAMIN A

Health of the skin and mucous membranes (in the nose, for example). Boosts immunity from infections and helps night vision. Is also known as retinol.

SOURCES

Cheese, eggs, oily fish, milk, fortified margarine and yogurt.

HOW MUCH YOU NEED

0.7mg a day for men and 0.6mg for women. Being fat-soluble, you don't need it every day, as it can be stored in the body.

CAN YOU OVERDOSE?

Yes. Some research suggests more than 1.5mg a day over many years may weaken the bones. In pregnant women, large amounts may also harm their unborn baby. People who eat liver more than once a week or take supplements containing vitamin A should beware.

VITAMIN B6

ESSENTIAL FOR

Formation of haemoglobin, the constituent of red blood cells that carries oxygen around the body. Also allows the body to use and store energy from protein and carbohydrate.

SOURCES

Many foods including pork, chicken, cod, bread, eggs, vegetables, milk, potatoes and fortified breakfast cereals.

HOW MUCH YOU NEED

1.4mg a day for men and 1.2mg for women. It is water-soluble, so it is needed in the diet every day as it cannot be stored.

CAN YOU OVERDOSE?

Large amounts - more than 200mg a day - cause loss of feeling in the arms and legs, known as peripheral neuropathy. In some cases this has proved irreversible. The Food Standards Agency advises against taking more than 10mg a day.

VITAMIN B12

ESSENTIAL FOR

Making red blood cells, keeping the nervous system healthy, releasing energy from food and processing folic acid (see below). Some experts controversially say that a lack of B12 may explain behavioural problems in children. Injections are given to elderly people suffering from pernicious anaemia, which affects absorption of the vitamin.

SOURCES

Virtually all meat products and certain algae such as seaweed. Also cod, salmon, milk, cheese and eggs.

HOW MUCH YOU NEED

0.0015mg a day for adults. It is water soluble, so is needed every day. It is not present in vegetables so vegans risk becoming deficient.

CAN YOU OVERDOSE?

The effects of large doses are unknown. The FSA says that a dose of up to 2mg a day is unlikely to cause harm.

VITAMIN C

ESSENTIAL FOR

Protecting cells and keeping them healthy, and helping the body to absorb iron from food. Some claim that megadoses of 1g (1,000mg) or more can ward off colds, but this is unsubstantiated.

SOURCES

Fruit and vegetables. Good sources include broccoli, peppers, Brussels sprouts, sweet potatoes, oranges and kiwi fruit.

HOW MUCH YOU NEED

40mg a day for adults. It is water-soluble so is needed every day. Excess to the body's needs is excreted. Critics of winter vitamin C supplements say they only create "expensive urine".

CAN YOU OVERDOSE?

Large amounts taken as supplements can cause stomach pain, flatulence and diarrhoea. Up to 1,000mg a day is unlikely to do harm, according to the FSA.

VITAMIN D

ESSENTIAL FOR

Regulating the amount of calcium and phosphates in the body (needed for healthy bones and teeth). Lack of vitamin D is linked to certain cancers, heart disease, diabetes, multiple sclerosis and schizophrenia.

SOURCES

Ninety per cent of the body's supply comes from the action of sunlight on the skin. Good food sources of it are oily fish and eggs.

HOW MUCH YOU NEED

0.01mg a day for pregnant women, the elderly, Asians, and people who avoid the sun. 0.025mg may halve the risk of cancer of the breast, colon and ovary.

CAN YOU OVERDOSE?

Very large doses may interfere with the absorption of calcium and weaken the bones. The FSA says supplements the provide up to 0.025mg a day are unlikely to cause harm.

VITAMIN E

ESSENTIAL FOR

Protecting cell membranes by acting as a powerful antioxidant. Prevents degenerative conditions including heart disease, arthritis and possibly cancers.

SOURCES

Found in a variety of foods. Good sources are avocado, corn, olive and soya oils, nuts and seeds and wheatgerm found in breakfast cereals.

HOW MUCH YOU NEED

4mg a day for men, 3mg a day for women. It is fat soluble so can be stored.

CAN YOU OVERDOSE?

Few toxic effects in large doses but the long-term outcome is unknown. Research suggested high-dose supplements might cut the risk of heart disease but studies have proved disappointing. The FSA says supplements up to 540mg a day are unlikely to cause harm.

VITAMIN K

ESSENTIAL FOR

Blood clotting and helping wounds to heal, building strong bones. Babies are given an injection of vitamin K to prevent bleeding.

SOURCES

Green leafy vegetables (broccoli and spinach), vegetable oils and cereals.

HOW MUCH YOU NEED

0.001mg a day per kg of body weight for adults. It is fat soluble, so is not required every day.

CAN YOU OVERDOSE?

Little is known about the effect of large doses. The FSA advises against taking more than 1mg of vitamin K a day.

VITAMIN Biotin

ESSENTIAL FOR

Turning food into energy. It is one of the B group of vitamins.

SOURCES

Meat (especially kidney and liver), eggs and some fruit and vegetables, especially dried mixed fruit.

HOW MUCH YOU NEED

Up to 0.2mg a day for adults. It is water -soluble, so is required every day.

CAN YOU OVERDOSE?

Little is known about the effect of large doses. The FSA advises against taking more than 0.9mg a day.

VITAMIN Folic Acid

ESSENTIAL FOR

Forming red blood cells (with vitamin B12). Also reduces the risk of neural tube defects (spina bifida) in unborn babies. It is one of the B group vitamins.

SOURCES

Broccoli and Brussels sprouts, peas, yeast extract, brown rice and some fruit.

HOW MUCH YOU NEED

0.2mg a day. It is water-soluble. Pregnant women should take 0.4mg from the time they stop using contraception to the 12th week of pregnancy.

CAN YOU OVERDOSE?

High doses can mask vitamin B12 deficiency which may eventually damage the nervous system if it goes unnoticed. The FSA advises against taking more than 1mg a day.

VITAMIN Niacin

ESSENTIAL FOR

Breaking down fat, protein and carbohydrate in the diet. Keeping both the digestive and nervous systems healthy.

SOURCES

Beef, pork, chicken, wheatflour, cornflour, eggs and milk.

HOW MUCH YOU NEED

17mg a day for men, 13mg a day for women. It is water-soluble, so it is needed every day.

CAN YOU OVERDOSE?

High doses can cause skin flushes in the short term and liver damage in the long term. The FSA advises against taking more than 17mg a day of nicotinic acid supplements (or 500mg of nicotinamide supplements).

VITAMIN Pantothenic Acid

ESSENTIAL FOR

Helping to release energy from food, like the other B vitamins.

SOURCES

Virtually all meat and vegetables, and especially beef, chicken, potatoes, porridge, tomatoes and eggs.

HOW MUCH YOU NEED

No set recommended amount but adults should be able to get all they need from their daily diet. It is water soluble so is needed every day.

CAN YOU OVERDOSE?

There is no good evidence that high doses are harmful. The FSA advises against taking more than 200mg a day.

VITAMIN Riboflavin

ESSENTIAL FOR

Keeping the skin, eyes, nervous system and mucous membranes healthy, producing red blood cells, and helping the body to absorb iron. Also known as vitamin B2.

SOURCES

Milk, eggs, rice, mushrooms and fortified breakfast cereals.

HOW MUCH YOU NEED

1.3mg a day for men, and 1.1mg a day for women. It is water-soluble so is needed every day.

CAN YOU OVERDOSE?

No good evidence that high doses are harmful. The FSA advises against taking more than 40mg a day.

VITAMIN Thiamin

ESSENTIAL FOR

Keeping nerves and muscle tissue healthy, and breaking down protein, fat and carbohydrate.

SOURCES

Pork, vegetables, milk, cheese, fruit, wholegrain bread and fortified breakfast cereals.

HOW MUCH YOU NEED

1mg a day for men and 0.8mg a day for women. It is water soluble, so is required every day.

CAN YOU OVERDOSE?

No good evidence that high doses are harmful. The FSA advises against taking more than 100mg a day.

------------------------------------------------

*

**skelooth** · 12-29-2005, 01:43 PM

That was an interesting read, but it took me a hot minute before I realized you pasted it twice and that it repeats

**A.FreeRadical** · 12-29-2005, 01:56 PM

Quote:

Originally Posted by skelooth

That was an interesting read, but it took me a hot minute before I realized you pasted it twice and that it repeats

Thanks, I was still able to edit it. It is fixed.

*

**NYCmitch25** · 12-29-2005, 07:31 PM

good post. thanks.

**A.FreeRadical** · 12-30-2005, 06:47 AM

I have often wondered about the claim that natural vitamins are better than those produced through chemistry. I think the following article answers the question quite well in general, if not in all of the specifics.

*

--------------------------------------------------------------------

Source: http://www.supplementquality.com/z_a...synthetic.html

Natural versus synthetic vitamins

Many of today's vitamin and mineral supplements are made synthetically through chemical processes, rather than derived directly from plants or other materials. Some manufacturers do make supplements directly from natural sources, and claim that these vitamins are superior in quality to their synthetic cousins.

Are natural vitamins better than synthetic ones?

The distinction between "synthetic" and "natural" vitamins can be confusing. A better question is whether the resulting molecular structure is the same as the corresponding structure found in nature.

When the synthetic molecule is identical to the form derived from natural sources, both forms will be indistinguishable from each other in all aspects -- including their function and effects in the human body.

In addition, the same natural vitamin derived from different natural sources or raw materials will be the same (provided that no other substances unique to that particular source are included).

Vitamin C

For example, vitamin C found and isolated from oranges is identical to vitamin C derived from other plant sources, largely because plants containing vitamin C biosynthesize the substance in the same manner.

Vitamin E

On the other hand, the d- form of vitamin E derived from vegetable oils and other natural sources is different from the dl- form (which is often called the synthetic form). The dl- tocopherols are actually a mixture: the d-form and the l-form (usually a 1:1 mixture). The human body uses only the d- form. The l- form, when present, does not confer any known health benefit and is normally excreted by the body. So, in essence, when consuming the dl- form of vitamin E, you obtain an effective dose of about half the vitamin E dosage reported on the label.

Other nutrients

Aside from this precaution, most synthetically made vitamins and many other nutrients are either identical to their "wild-type" counterparts (extracted from natural sources), or easily convert to the wild-type in the human body. Also, most synthetic vitamins and nutrients are both cheaper and purer, with less potential for contamination.

Quality in vitamins and nutrients is extremely hard to quantify. One should not rely on claims of "better quality" unless some definition of that term is given, together with some measurement data.

The list of ingredients and their amounts is the most important aspect of comparative analysis. If that list is approximately equivalent, then price should be your guide, unless you are given some clear and objective information about why the "natural" one is better.

Sources: Ed Fry & Tom Matthews & Louis Scarmoutzos

~~2Ripped4U~~ · 12-30-2005, 03:42 PM

I had to do an essay on Vitamin C...

**DJSTARER** · 12-31-2005, 02:19 AM

...............

don't forget your multi

Dosquito · 01-01-2006, 06:14 AM

I take my multi just so that I can pee green. makes me feel special

~~2Ripped4U~~ · 01-01-2006, 11:23 PM

Thats not right....

**NNTB** · 01-01-2006, 11:27 PM

:rofl:

ersatz · 01-02-2006, 11:52 PM

I prefer neon yellow pee, it glows in the dark!

sulcop · 01-03-2006, 01:41 AM

Nice one stop resource, well done. Should make this a sticky.

Sully

**DJSTARER** · 01-03-2006, 01:09 PM

Quote:

Originally Posted by ersatz

I prefer neon yellow pee, it glows in the dark!

I thought that was just me.....

yay for PWO technicolor

12-29-2005, 01:35 PM	#1
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Vitamins: Are you getting enough? The following is a list of vitamins which explains the importance, sources, amount needed and toxic levels for each. Notice the sources for these essential vitamins. Cheese, milk, oily fish, oats, rice, potatoes, green fibrous/leafy veggies, nuts, seeds, fruits, chicken, lean beef and eggs. Hmmm, looks like my diet. (I use low fat dairy in most cases.) How are you doing with these essential foods? Suppliments are fine, but are you starting with vitamin rich foods? ------------------------------------------------- Source: The Independent (UK Online Newspaper) Vitamins: are you getting enough? D is for cancer, C is for colds, B is for behaviour... As claims about supplements proliferate, Jeremy Laurance offers a guide to the alphabet soup of key vitamins Published: 29 December 2005 VITAMIN A Health of the skin and mucous membranes (in the nose, for example). Boosts immunity from infections and helps night vision. Is also known as retinol. SOURCES Cheese, eggs, oily fish, milk, fortified margarine and yogurt. HOW MUCH YOU NEED 0.7mg a day for men and 0.6mg for women. Being fat-soluble, you don't need it every day, as it can be stored in the body. CAN YOU OVERDOSE? Yes. Some research suggests more than 1.5mg a day over many years may weaken the bones. In pregnant women, large amounts may also harm their unborn baby. People who eat liver more than once a week or take supplements containing vitamin A should beware. VITAMIN B6 ESSENTIAL FOR Formation of haemoglobin, the constituent of red blood cells that carries oxygen around the body. Also allows the body to use and store energy from protein and carbohydrate. SOURCES Many foods including pork, chicken, cod, bread, eggs, vegetables, milk, potatoes and fortified breakfast cereals. HOW MUCH YOU NEED 1.4mg a day for men and 1.2mg for women. It is water-soluble, so it is needed in the diet every day as it cannot be stored. CAN YOU OVERDOSE? Large amounts - more than 200mg a day - cause loss of feeling in the arms and legs, known as peripheral neuropathy. In some cases this has proved irreversible. The Food Standards Agency advises against taking more than 10mg a day. VITAMIN B12 ESSENTIAL FOR Making red blood cells, keeping the nervous system healthy, releasing energy from food and processing folic acid (see below). Some experts controversially say that a lack of B12 may explain behavioural problems in children. Injections are given to elderly people suffering from pernicious anaemia, which affects absorption of the vitamin. SOURCES Virtually all meat products and certain algae such as seaweed. Also cod, salmon, milk, cheese and eggs. HOW MUCH YOU NEED 0.0015mg a day for adults. It is water soluble, so is needed every day. It is not present in vegetables so vegans risk becoming deficient. CAN YOU OVERDOSE? The effects of large doses are unknown. The FSA says that a dose of up to 2mg a day is unlikely to cause harm. VITAMIN C ESSENTIAL FOR Protecting cells and keeping them healthy, and helping the body to absorb iron from food. Some claim that megadoses of 1g (1,000mg) or more can ward off colds, but this is unsubstantiated. SOURCES Fruit and vegetables. Good sources include broccoli, peppers, Brussels sprouts, sweet potatoes, oranges and kiwi fruit. HOW MUCH YOU NEED 40mg a day for adults. It is water-soluble so is needed every day. Excess to the body's needs is excreted. Critics of winter vitamin C supplements say they only create "expensive urine". CAN YOU OVERDOSE? Large amounts taken as supplements can cause stomach pain, flatulence and diarrhoea. Up to 1,000mg a day is unlikely to do harm, according to the FSA. VITAMIN D ESSENTIAL FOR Regulating the amount of calcium and phosphates in the body (needed for healthy bones and teeth). Lack of vitamin D is linked to certain cancers, heart disease, diabetes, multiple sclerosis and schizophrenia. SOURCES Ninety per cent of the body's supply comes from the action of sunlight on the skin. Good food sources of it are oily fish and eggs. HOW MUCH YOU NEED 0.01mg a day for pregnant women, the elderly, Asians, and people who avoid the sun. 0.025mg may halve the risk of cancer of the breast, colon and ovary. CAN YOU OVERDOSE? Very large doses may interfere with the absorption of calcium and weaken the bones. The FSA says supplements the provide up to 0.025mg a day are unlikely to cause harm. VITAMIN E ESSENTIAL FOR Protecting cell membranes by acting as a powerful antioxidant. Prevents degenerative conditions including heart disease, arthritis and possibly cancers. SOURCES Found in a variety of foods. Good sources are avocado, corn, olive and soya oils, nuts and seeds and wheatgerm found in breakfast cereals. HOW MUCH YOU NEED 4mg a day for men, 3mg a day for women. It is fat soluble so can be stored. CAN YOU OVERDOSE? Few toxic effects in large doses but the long-term outcome is unknown. Research suggested high-dose supplements might cut the risk of heart disease but studies have proved disappointing. The FSA says supplements up to 540mg a day are unlikely to cause harm. VITAMIN K ESSENTIAL FOR Blood clotting and helping wounds to heal, building strong bones. Babies are given an injection of vitamin K to prevent bleeding. SOURCES Green leafy vegetables (broccoli and spinach), vegetable oils and cereals. HOW MUCH YOU NEED 0.001mg a day per kg of body weight for adults. It is fat soluble, so is not required every day. CAN YOU OVERDOSE? Little is known about the effect of large doses. The FSA advises against taking more than 1mg of vitamin K a day. VITAMIN Biotin ESSENTIAL FOR Turning food into energy. It is one of the B group of vitamins. SOURCES Meat (especially kidney and liver), eggs and some fruit and vegetables, especially dried mixed fruit. HOW MUCH YOU NEED Up to 0.2mg a day for adults. It is water -soluble, so is required every day. CAN YOU OVERDOSE? Little is known about the effect of large doses. The FSA advises against taking more than 0.9mg a day. VITAMIN Folic Acid ESSENTIAL FOR Forming red blood cells (with vitamin B12). Also reduces the risk of neural tube defects (spina bifida) in unborn babies. It is one of the B group vitamins. SOURCES Broccoli and Brussels sprouts, peas, yeast extract, brown rice and some fruit. HOW MUCH YOU NEED 0.2mg a day. It is water-soluble. Pregnant women should take 0.4mg from the time they stop using contraception to the 12th week of pregnancy. CAN YOU OVERDOSE? High doses can mask vitamin B12 deficiency which may eventually damage the nervous system if it goes unnoticed. The FSA advises against taking more than 1mg a day. VITAMIN Niacin ESSENTIAL FOR Breaking down fat, protein and carbohydrate in the diet. Keeping both the digestive and nervous systems healthy. SOURCES Beef, pork, chicken, wheatflour, cornflour, eggs and milk. HOW MUCH YOU NEED 17mg a day for men, 13mg a day for women. It is water-soluble, so it is needed every day. CAN YOU OVERDOSE? High doses can cause skin flushes in the short term and liver damage in the long term. The FSA advises against taking more than 17mg a day of nicotinic acid supplements (or 500mg of nicotinamide supplements). VITAMIN Pantothenic Acid ESSENTIAL FOR Helping to release energy from food, like the other B vitamins. SOURCES Virtually all meat and vegetables, and especially beef, chicken, potatoes, porridge, tomatoes and eggs. HOW MUCH YOU NEED No set recommended amount but adults should be able to get all they need from their daily diet. It is water soluble so is needed every day. CAN YOU OVERDOSE? There is no good evidence that high doses are harmful. The FSA advises against taking more than 200mg a day. VITAMIN Riboflavin ESSENTIAL FOR Keeping the skin, eyes, nervous system and mucous membranes healthy, producing red blood cells, and helping the body to absorb iron. Also known as vitamin B2. SOURCES Milk, eggs, rice, mushrooms and fortified breakfast cereals. HOW MUCH YOU NEED 1.3mg a day for men, and 1.1mg a day for women. It is water-soluble so is needed every day. CAN YOU OVERDOSE? No good evidence that high doses are harmful. The FSA advises against taking more than 40mg a day. VITAMIN Thiamin ESSENTIAL FOR Keeping nerves and muscle tissue healthy, and breaking down protein, fat and carbohydrate. SOURCES Pork, vegetables, milk, cheese, fruit, wholegrain bread and fortified breakfast cereals. HOW MUCH YOU NEED 1mg a day for men and 0.8mg a day for women. It is water soluble, so is required every day. CAN YOU OVERDOSE? No good evidence that high doses are harmful. The FSA advises against taking more than 100mg a day. ------------------------------------------------ * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection Last edited by A.FreeRadical : 12-29-2005 at 01:55 PM.

12-29-2005, 01:43 PM	#2
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	That was an interesting read, but it took me a hot minute before I realized you pasted it twice and that it repeats __________________

12-30-2005, 06:47 AM	#5
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Natural versus synthetic vitamins I have often wondered about the claim that natural vitamins are better than those produced through chemistry. I think the following article answers the question quite well in general, if not in all of the specifics. * -------------------------------------------------------------------- Source: http://www.supplementquality.com/z_a...synthetic.html Natural versus synthetic vitamins Many of today's vitamin and mineral supplements are made synthetically through chemical processes, rather than derived directly from plants or other materials. Some manufacturers do make supplements directly from natural sources, and claim that these vitamins are superior in quality to their synthetic cousins. Are natural vitamins better than synthetic ones? The distinction between "synthetic" and "natural" vitamins can be confusing. A better question is whether the resulting molecular structure is the same as the corresponding structure found in nature. When the synthetic molecule is identical to the form derived from natural sources, both forms will be indistinguishable from each other in all aspects -- including their function and effects in the human body. In addition, the same natural vitamin derived from different natural sources or raw materials will be the same (provided that no other substances unique to that particular source are included). Vitamin C For example, vitamin C found and isolated from oranges is identical to vitamin C derived from other plant sources, largely because plants containing vitamin C biosynthesize the substance in the same manner. Vitamin E On the other hand, the d- form of vitamin E derived from vegetable oils and other natural sources is different from the dl- form (which is often called the synthetic form). The dl- tocopherols are actually a mixture: the d-form and the l-form (usually a 1:1 mixture). The human body uses only the d- form. The l- form, when present, does not confer any known health benefit and is normally excreted by the body. So, in essence, when consuming the dl- form of vitamin E, you obtain an effective dose of about half the vitamin E dosage reported on the label. Other nutrients Aside from this precaution, most synthetically made vitamins and many other nutrients are either identical to their "wild-type" counterparts (extracted from natural sources), or easily convert to the wild-type in the human body. Also, most synthetic vitamins and nutrients are both cheaper and purer, with less potential for contamination. Quality in vitamins and nutrients is extremely hard to quantify. One should not rely on claims of "better quality" unless some definition of that term is given, together with some measurement data. The list of ingredients and their amounts is the most important aspect of comparative analysis. If that list is approximately equivalent, then price should be your guide, unless you are given some clear and objective information about why the "natural" one is better. Sources: Ed Fry & Tom Matthews & Louis Scarmoutzos __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

12-31-2005, 02:19 AM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	............... don't forget your multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

01-01-2006, 11:27 PM	#10
NNTB rEVOLutionary Join Date: May 2005 Location: FL Posts: 2,451 Recipes: 0 Rep Power: 161	:rofl: __________________ "This country, with its institutions, belongs to the people who inhabit it. Whenever they shall grow weary of the existing government, they can exercise their constitutional right of amending it, or exercise their revolutionary right to overthrow it." Abraham Lincoln

12-29-2005, 07:31 PM	#4
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,087 Recipes: 0 Rep Power: 49	good post. thanks.

12-30-2005, 03:42 PM	#6
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	I had to do an essay on Vitamin C...

01-01-2006, 06:14 AM	#8
Dosquito Amateur Join Date: Nov 2005 Posts: 35 Recipes: 0 Rep Power: 0	I take my multi just so that I can pee green. makes me feel special

01-01-2006, 11:23 PM	#9
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Thats not right....

01-02-2006, 11:52 PM	#11
ersatz Amateur Join Date: Aug 2005 Posts: 55 Recipes: 0 Rep Power: 3	I prefer neon yellow pee, it glows in the dark!

01-03-2006, 01:41 AM	#12
sulcop Pro Stature Join Date: Dec 2005 Location: Cape Cod MA Posts: 155 Recipes: 0 Rep Power: 4	Nice one stop resource, well done. Should make this a sticky. Sully __________________ www.SOAbodybuilding.com

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