last updated 7/21/03
contact me: tim.wilbur@starband.net.

The purpose of this page is to offer both general and specific information related to nutrition, fitness, and weightlifting. These articles and links are ones I have found useful and informative over the years. DISCLAIMER: articles and links concerning steroids are provided for information purposes only, and are in no way advocating the illegal use of drugs.

I am always looking for improvements, new material, etc. for this page. This page is and will always continue to be non-commercial. I am not trying to sell anything, just pass along information. I am not interested in adding links to commercial sites.

General Fitness Articles:

• Guidelines for Beginning an Exercise Program
• More Information on Starting an Exercise Program
• Aerobic Exercise: Does It Really Speed Up Fat Loss?
• Measuring Bodyfat (includes several online calculators)
• Body Mass Index (BMI) (includes an online calculator)
• Waist-to-Hip Ratio
• 13 Ways to Naturally Boost Your Testosterone Levels
• This is probably NOT the best way to lose excess body weight

Nutrition Articles:

• The Scientifically Proven Approach to Nutrition
• Timing Meals With Exercise
• Proper Timing of Amino Acids and Carbohydrates
• Critical Mass: Optimizing Post Workout Nutrition
• Dietary Protein
• Whey Protein vs. Soy Protein
• The Soft Science of Dietary Fat
• Cutting The Fat and Keeping The Mass: Is it really possible?
• Nutritional Myths That Just Won't Die
• Food, Pills, and Powders...Just How Important Are They?
• Low Fat Food + Exercise = A Great Body
• Food Guide Pyramid
• The Top 10 Super Foods
• Fad Diets (Diet Quackery)
• The Caloric Concept of Weight Control
• Opinion 1: The Risks of Eatting Vegetarian
• Opinion 2: Protein Myths
• Hardcore Dieting
• Cholesterol Levels and How to Lower Them
• Terms Used on Food Labels

Weightlifting Articles:

• Guidelines for Beginning a Weightlifting Program
• The Scientifically Proven Approach to Exercise
• Stretches for Weightlifting (with Illustrations)
• Should Kids Lift?
• How to Get Big
• Fundamentals of Strength Training and Recovery
• Geek Mythology
• Inefficiency Experts
• Barry Merriman's Article on Periodization
• Descend to Beef Up?
• Calculating Your Minimum Body Measurements (includes an online calculator)
• Setting Poundage Goals
• Tips and Tricks:
  • 6 Keys to Gaining Muscle
  • 7 Rules of Bodybuilding
  • 10 Tips to Building Workout Intensity
  • 10 Basic Rules of Mass
  • 10 Quick Tips to Build Mass
  • 10 Most Common Causes of Training Injury
  • Machines Versus Free Weights
• A collection of Powerlifting articles written by Tom McCullough:
  • How to Design Your Workouts (Periodization)
  • How to Make Gains
  • The Power Bench Press
  • The Power Squat
  • The Power Deadlift
  • Size vs. Strength
  • Weightlifting's Mental Game
• A collection of articles written by Frederick C. Hatfield, also known as "Dr. Squat":
  • Estimating Your Calorie Needs
  • The ZigZag Diet
  • Factors Affecting Strength
  • The Simplicity of Periodicity
  • Finding the Ideal Training Split
  • Overreaching and Overtraining
  • Nutritional Status And Overtraining
  • A Primer for Beginners in the Squat
  • What All Squatters Need To Know
• The Nautilus Bulletins written by Arthur Jones:
  • Part 1
  • Part 2
• Re-evaluating the Practice of "Training to Failure"
• German Volume Training: A New Look at an Old Way to Get Big and Strong!
• Arm Training With Maximal Weights
• Advanced Training Techniques for Growth
• Advanced Training Planning for Bodybuilders Part 1, Part 2, and Part 3
• Walking the Walk and Talking the Talk
• The Deadlift Is Not A Dead Lift
• Overtraining: The Natural Bodybuilder's Nemesis
• Dispelling the Myths of Bodybuilding

Supplement and Steroid Articles:

• Protein and Amino Acid Requirements, Quality, and Supplements
• Prohormones of Anabolic-Androgenic Steroids
• How Do Steroids Work?
• Steroids and "Ergogenic" Aids
• Don't Buy Phony "Ergogenic" Aids
• For the Very Ill, Steroids Can Offer Hope
• Study: Steroids Don't Cause Rage
• Testosterone, the Rogue Hormone, Is Getting a Makeover
• Testosterone Ester Report
• Steroid Dangers: The Psychological Side
• Government Publication on Steroids
• Using Testosterone For:
  • Muscle Gains
  • Fat Loss

FAQs:

• Abdominal Training
• Alt.Food.Fat-Free (vegetarian)
• Alt.Sport.Weightlifting
• Alt.Support.Diet
• Anabolic Steroids
• Bodybuilding Competition FAQ
• Creatine
• Hardgainer Bodybuilding and Weightlifting
• Low carb diet and exercise
• Low Carbohydrate Diet
• Misc.Fitness.Aerobics
• Misc.Fitness.Weights
• Plyometrics
• Powerlifting Competition
• Rec.Food.Veg (vegetarian)
• Stretching and Flexibility
• Training-Nutrition (374k)
• Weightlifting for Distance Runners

Newsgroups:

• alt.food.fat-free (mostly vegetarian)
• alt.food.low-fat
• alt.sport.weightlifting
• alt.support.diet
• misc.fitness.aerobic
• misc.fitness.misc
• misc.fitness.weights
• sci.med.nutrition

• Record all your workouts
• Keep track of your lifts and monitor your progress
• Record body measurements and monitor your progress
• Calculate one rep max
• Access and edit macronutrient and micronutrient data for over 6000 foods in the USDA database, plus add your own foods
• Keep track of your food intake and aerobic exercise

Favorite Links