呆呆熊 Steve Sandvoss

Steve Sandvoss was born in 1980 in New York City. He went to school in the "burbs" and in Connecticut. He originally had studied Chinese thinking about going into international business, but changed his mind later.

Steve Sandvoss grew up in the suburbs of New York City and attended school there and in Connecticut before enrolling at Harvard University. Studying at Harvard at the same time as Natalie Portman, he was active in the artistic community, pursuing amateur photography, studying poetry and American prose, and often choosing edgier roles in student-written plays as well as in such classics as Shakespeare (Romeo & Juliet, Julius Caesar) and Brecht (Galileo, Ba'al).

In addition, he directed readings of his own work at Harvard and wrote criticism and essays for several undergraduate periodicals. While at Harvard he commuted back and forth from New York City to pursue professional acting and modeling.

He graduated from Harvard with the distinction Cum Laude and now lives fulltime in Los Angeles. Fluent in Chinese, Steve has received study grants that have taken him to six continents. He is an avid outdoorsman, an inquisitive scholar, and a habitual non-conformist.

Fresh off the heels of his first starring role in the upcoming film Latter Days, Steve is poised to become a major and original force in Hollywood. Unafraid to delve into risky and controversial subject matter, Steve’s work is already a reflection of his relentless creative vision. Considering the early buzz about his work in this groundbreaking film, fans should expect more exciting projects from this rising young star.

Dead Pixel亮點

A pixel on an LCD monitor that remains unlit, or black, when it should be activated and displaying a color. Each pixel on an LCD screen is made from three separate subpixels—one red, one green and one blue—that when combined form the colors that the users see on the monitor. A dead pixel occurs when the transistor that activates the amount of light that shows through all three subpixels malfunctions and results in a permanently black pixel. Dead pixels are rare and largely go unnoticed by the user.

Outback steak 澳洲內地牛排館

*Secaucus (201) 601-0077
455 Harmon Meadow Blvd., Secaucus NJ 07094
Proprietor: Regan Uriarte

Monday - Thursday: 4-10:30
Friday: 4-11:30
Saturday: 3-11:30
Sunday: 3-10

*6th Ave./Chelsea (212) 989-3122
60 W. 23rd Street, New York NY 10010
Proprietor: Chris Eldridge

Monday - Thursday: 12-10
Friday: 412-11
Saturday: 1-11
Sunday: 1-10

We are located at 23rd Street between 5th and 6th Ave. Take F Train or Path to 23rd & 6th. We are off to the right located by Carolina Building.

*Edgewater (201) 840-9600
539 River Road, Edgewater NJ 07020
Proprietor: Eddie Young

Monday - Thursday: 4-10:30
Friday: 4-11:30
Saturday: 2-11:30
Sunday: 2-10

Located in the New Edgewater Commons Mall on River Rd. between the G.W. Bridge and the Lincoln Tunnel

*Bayside (718) 819-0908
23-48 Bell Blvd., Bayside NY 11360
Proprietor: Steven Cutsumbis

Monday - Thursday: 4-10
Fri 4-11:30
Sat 2-11:30
Sun 1-9:30

Cross Island to Bell Blvd. Exit south on Bell Boulvard to Bay Terrace Shopping Center.

Adonis Complex西方男就怕當弱雞

Do you have the Adonis complex?

Written by David Batty

When Robbie Williams quit Take That and went on a booze bender for six months, the tabloids sniggered at his expanding waistline. The cheeky pop star was nicknamed 'Blobby Robbie' while picture captions asked 'Who ate all the pies?'. The message was clear: with a six-pack the singer was somebody, but with a belly he was just a sad lump of lard. Robbie isn't the only male celebrity to get flak for his flab recently. Gladiator star Russell Crowe was nicknamed 'The Flabiator' for putting on a few pounds, while Arnold Schwarzenegger's middle-aged spread got him labelled 'The Tuminator'. Indeed Friends' star Matthew Perry and Leonardo de Caprio get as much stick for being too fat or scrawny as female stars such as Mel C and Ally McBeal's Callista Flockhart do. The pressure's on Men are unused to such criticism. Women have been bombarded with images of impossibly perfect girls for years in magazines, advertising, TV and films. Psychologists believe this exposure has contributed to the recent steep rise in eating disorders. And some experts now argue that the rise of fitness magazines like Men's Health, featuring chiselled Calvin Klein-type models, is having a similar impact on men's self-esteem. Steve Bloomfield of the Eating Disorders Association (EDA) says men account for about 10 per cent of the UK's 90,000 anorexics and bulimics and warns that their numbers are growing. 'The causes are the same in men and women: trauma, depression and social pressures like the media. As concern with the body beautiful rises, so do male eating disorders.' But Bloomfield explains that while women starve themselves (anorexia), or make themselves sick or use laxatives to get slim (bulimia), male sufferers worry they're too small so work out to achieve their ideal muscular physique. 'They can have a six-pack yet still be anorexic.' Gym membership in the UK has risen by 49 per cent over the six years. Clinical psychotherapist Dr Roberto Olivardia, co-author of The Adonis Complex which claims men are now more dissatisfied with their bodies than women are, cautions that there is nothing wrong with working out. But Dr Olivardia warns that if your self-esteem entirely depends on your appearance, and your exercise regime disrupts your social and working life then you may be suffering from a body image disorder. 'Engaging in dangerous practices, such as fasting, dehydration, and steroid use, are red flags that the pursuit of muscularity has become excessive,' he says. Obsessive behaviour Former fitness instructor Adam Campbell's exercise regime became obsessive when he went to university. 'I'd been weight training since I was 14 when I was very skinny and decided I wanted biceps. Building myself up brought me recognition from my peers. But I put on weight at uni, living on beer and pizza. And when someone said I was looking a bit chubby, I was gutted. Soon I was working out for four hours every day.' As well as injuring himself through overexertion, Adam developed an eating disorder. 'I'd binge on junk food like burgers and chocolates. I once had one and a half kilos of chocolate in one go. Half an hour later, I was on an exercise bike. I'd binge, feel guilty and work out even harder.' Adam didn't recognise he had a problem until he began training as a fitness instructor after graduating. Now 27 and a manager for Hi-Life Fitness and Lifestyle Clubs in London, he exercises sensibly but suspects some men who train at his gym have body image disorders. 'You get huge guys coming in every night training for three or more hours.' People with eating disorders have a distorted picture of their true size. Research from the USA shows that many body-builders think they are puny. At its most extreme, this is known as muscle dysmorphia or 'bigorexia'. Muscularity versus masculinity But Dr Olivardia says that almost all men equate muscularity with masculinity. Most of the 1,000 men he and two other psychologists surveyed over the past 15 years for The Adonis Complex said that they would ideally like to have 28lbs more muscle than the average build. A recent survey of 596 11-16 year olds suggests that British teenage boys are also obsessed with their appearance. A third of those surveyed wanted to lose weight and more than half said they would prefer to be better looking than play better football. Nearly a quarter would prefer to be handsome rather than wealthy and one in eight would consider plastic surgery to improve their looks. Clinical psychologist at St Mary's Hospital, London, Dr Louise Payne said the report reflects 'how important looking good is to teenagers' sense of self-esteem and acceptability... Our society is saturated with images of the people we ought to find attractive, and there is considerable pressure on adolescent boys to conform to these ideals.' Paul, 18, has been working out at a South London gym for nearly three years. He now lifts 85-pound weights with ease but admits he used to be picked on for being skinny at school. Muscularity has brought him respect. 'Men have to look hard,' he says. 'I used to get pushed about. But other guys give me space now and girls like a good body.' Dr Olivardia warns that it is difficult to tackle men's anxieties about their body image, as they fear being labelled effeminate. 'We need to ensure that men who admit to these problems are not criticised,' he says. 'Men must learn, like women have through feminism, not to be taken in by images in the media. You shouldn't feel bullied into looking perfect. Women have made great gains in realising they don't have to look like some airbrushed anorexic model. And being a successful man is about far more than having big muscles.' What are the risks of male or 'reverse' anorexia? Anorexics have low body fat and could be starving themselves of essential nutrients, increasing their risk of heart disease and osteoporosis. Over-exercising can cause injury, straining muscles and ligaments. What should you do if you think a friend is anorexic? Psychologist Ian Williamson, an expert in male eating disorders advises: 'Don't rush in accusing someone of having an eating disorder. Try to encourage them to share their anxieties, maybe by discussing your own body image.' Where can I get help? Contact the Eating Disorders Association on 01603 621414 or visit their website at www.edauk.com. The Adonis Complex: www.adoniscomplex.com.

　不是只有女人才會為身材問題而苦惱。哈佛醫學院精神科學教授 Harrison Pope 研究男人的body image（自我身體形象 )已二十年了。他發現，不少歐美男士容易擔心自己不夠壯、肌肉不夠多。

　他對奧地利、巴黎和波士頓的男性大學生進行了一項實驗，請他們在特殊電腦軟體上畫出自己的身材、一般男人的體型、理想男人的身材及女人最喜歡的男性體 型。結果發現，西方男人普遍以為女性心目中的標準體重比自己壯十幾公斤；但調查顯示，西方女人喜歡的體型其實跟一般西方男人的平均身材所差無幾。

　當女人過於怕胖，有可能得anorexia nervosa（神經性厭食症 )；現代男人則可能罹患相反的症狀：bigorexia or muscular dysmorphia（肌肉上癮症 )。西方世界已經有幾十萬男性被這種心理疾病影響，有些嚴重到沒辦法正常工作，因為擔心上班會減少上健身房的時間；有人甚至避免與太太行房，以免耗費健身 的體力。這些有bigorexia的男人每天照鏡子十幾次，也花很多時間健身；他們跟一般健美男士最大的不同就是 : 雖然已經夠壯了，卻總還是嫌自己肌肉不夠多，總是對自己的身材不滿意。這些人通常在青少年時期曾被同學笑身材瘦小；長大後，也始終沒辦法彌補自我形象低落 的缺憾。

　其實自我形象與身材無關。Pope 教授的研究發現，中年男人（平均45歲 )對自己的身材反而滿意度較高。他認為，這可能是因為在六、七○年代長大的男人，成長過程中比較沒有接收到現代媒體所散播的「猛男文化」。我想，這也可能 是人到中年，心智變得更成熟，也已經學會坦然接受自己的外表。

　那麼，台灣男人又是怎麼看待自己的身材呢？為了更瞭解亞洲男性的心態， Pope請一位就讀於哈佛大學的台灣學生Jeff Yang 回台進行同樣的實驗。結果顯示，台灣男人竟然比西方人更滿意自己的身材！我想這並不是因為本國男士身材比較健美，而是他們很少煩惱肌肉多少的問題。當他們 被問及對於「肌肉」的感想時，不少受試者以為研究員談的是「雞肉」；當他們被要求畫出女人喜歡的體型時，他們所畫的身材平均也比自己重兩公斤而已。

　在最近National Public Radio（美國公共電台 )對此題材的報導中，記者 Sean Cole剛好訪問到正在美國學英文的張惠妹。阿妹代台灣女人表示：「In Taiwan ,girls like men who look fit, if he has big muscles, the girl will runaway.」 意思是台灣女孩喜歡健康的男性，肌肉太多的猛男只會把女孩子嚇跑。我想她講得沒錯，魅力不是來自大塊的肌肉或魔鬼的身材，而是健康的身心！

帥哥補習班 Brian

Brett Hollands

為了增加英文能力，我報名語言會話補習班，我心想，期間內可以無限次上英、日文會話，又可以看賞心悅目的外國帥哥，真的很值得。 有一次上課時，聽見隔壁傳來陣陣大笑聲，讓我對那個班級的老師「心嚮往之」，因為比起我班上這位不茍言笑的外國中年男子，隔壁班的老師應該幽默多了吧？ 想當然爾，我隔天就投奔自由了。一進教室，天啊，那種盛況簡直可以用人山人海來形容，而且清一色是女學生。那一刻我終於理解為什麼其他教室永遠是 小貓兩三隻，這個教室卻始終門庭若市。雖然這位老師是東方面孔，卻有著媲美裘德洛的倒三角健美身材、湯姆克魯斯的俊俏臉孔，及湯姆漢克般傳神的聲音…… 期待上課被欽點 他叫做Brian，二十八歲，來自美國南加州，是個標準的小留學生，柏克萊大學畢業後，回台灣繼承父親的公司，業餘就以教英文、拍廣告為副業。除了這些外 在的優點之外，他的教學方式更是活潑有趣，他每次都發想有趣的分組問答活動、準備千奇百怪的問題，加上他天生特有的幽默感與表演天份，每次上課我都覺得如 沐春風。 有 一次Brian正在教「inner child（赤子之心）」這個字詞的用法，我則無心上課，在課本上畫Brian的素描，因為他實在太帥了！後來他盯上靈魂出竅的我，問我有沒有赤子之心？ 我害羞地說有，他追問「為什麼說有呢？」我搔了搔頭髮，隨口說出「因為我很喜歡畫漫畫啊！」沒想到他竟起身走過來，拿起我的課本一瞧，這是我嗎？好壯 喔！」全班頓時哄堂大笑，我已經羞得滿臉通紅！ 後來我發現，不只我對Brian有特殊的仰慕之情，因為每次上課前，女生洗手間總是擠滿補妝梳頭的 女孩，爭奇鬥豔的狀態就差沒有上台選中國小姐。而為了聽懂老師說的每句英文，班上同學學習效果奇佳，因為我們共同的希望，就是Brian問問題的時候，可 以「欽點」自己，然後就有機會，跟他靈巧又智慧的大眼睛四目相望兩不厭啦！

10 Tips to gain mass

By: Chris Meraz

1. Eat and I Mean Eat a lot
Eating high calorie meals is probably the most important step in gaining mass. If you don't get enough to eat, you won't gain weight. You can't lift like a horse and eat like a bird and expect to gain weight it just doesn't work that way. That is why most bodybuilders eat four to six times per day to increase calories, protein, carbs., etc., and to increase the absorption of nutrients. You may even want to try drinking a protein shake in the middle of the night to encourage additional muscle growth.

2. Increase Sodium
This underestimated mineral plays an important role in overall muscle growth and by slightly increasing your daily sodium intake it helps increase water retention. Plus sodium enhances carbohydrate storage and amino acid absorption also improving the muscle's responsiveness to insulin.

3. Drink Water
Water is the best way to supplement a diet. It's mother natures ultimate supplement and without it you will go no where. It gives you proper regulation of food, vitamins, and minerals. It also helps you get the most out of your protein and carbs, by helping your body absorb it.

4. Cycle Your Diet
For two weeks eat an extra 2000 calories then go back to your normal calorie diet for the next two weeks, on and off. I have heard good stories about doing this. You will only eat the extra 2000 calories for two weeks because that's about how long it takes your body to adapt to it, and if it does you will not get the same benefit as you would if it was not adapted to it.

5. Use Creatine
Creatine will most likely help you gain mass. Plus with no side effects where can you go wrong. Be sure to drink plenty of water while your on it though, and just like any other supplement. Do your research. My last article on creatine is a good way to start :).

6. Rest
I love to sleep. You all need to if you want to put on some mass. Your body needs this time to re-cooperate. Get at least 8 hours of sleep a night.

7. Stop All Aerobics
In order to put on serious mass your gonna need to stop all of your aerobics. You need to keep as many calories and you can in your body and the aerobics will not help you do that. Remember every physical activity has a negative impact on building muscle.

8. Eat Meat
Tuna, Beef, Steaks......mmmmmmmm

9. Lift Hard
Your never gonna get that physique you want unless you lift and I mean lift hard. That doesn't mean to throw the weights around. Be sure to control your weight, control is very important. Be sure to use a weight that you can do 4 reps but no more then 6, heh this is the fun part, do 6 reps anyway. NOT CHEATING!

10. No Spotter!
Well, this is my opinion but here goes.....I don't believe in using a spotter, gloves, straps, or anything that will help you get that weight up. I believe that you should be able to get that weight up on your own and not with the help with anyone or anything else.

Chris Meraz
Buffaluphagus@aol.com

Why American is so Big?

My Weekly Routine!

By: Chris Meraz

Nutrition

Non-Training Days
5:50 am - Wake up (I hate this part)

5:55 am - Get ready for school

6:25 am - Eat breakfast, I like to usually eat 4 eggs, 4 pieces of toast, and 2 or 3 glasses of milk and a multi vitamin. Depending on if I have enough time. If I don't I will usually make 2 peanut butter and jelly sandwiches with as much milk as I can get, cause milk is a good source of protein.

7:25am to lunch - This time sucks because of school I do not have an opportunity to eat, and since I am still in a bulking phase that is not good. While your bulking you will have to try to eat as much as possible and that is why with summer coming I am still bulking cause once my vacation comes and I'm at home I can eat as much as I want.

Lunch - Yes! For lunch my school doesn't really have good protein stuff so I just get chicken tenders and French fry's, if the line is too long I will get a pack or two of pop tarts since each package has 410 calories.
http://www.poptarts.com/promotions/poptarts/hotnews.html

2:50pm- I'm finally home. I will get out my protein powder and make myself a nice shake, and If I'm not training that day, that is when I will take my Creatine HSC.

3:40pm - Once the protein and creatine have had some time to absorb is when I go all out with food. I will eat just about anything (that's healthy) except soda's. Soda's are the devil!

7:00pm - Protein Shake

10:30pm - *Yawn* Its time for me to go to bed but before I do I will take another protein shake with a multi vitamin, and say my prayers.

The days that I train are basically the same except for when I take my creatine. Instead of taking it right after I get home I take it right when I finish my workout, along with a serving of VP2.

Workout

Monday

Mondays are the foundation of my workout schedule. Since its the first day of the week (actually 2nd) it will determine the rest of my week, if I have a good workout then my week will be good, but if I don't then my week will suck. I don't know why that is but, that's how it is for me. Now for my routine.

Legs:
Squats, 3 warm-up sets along with 3 very painful sets of 6-8 reps Leg Press, 3 sets with 6-8 reps Leg Curls, 3 sets with 6-8 reps

Calves:
Calf Raises, 4 sets with 20 reps Hack Squat Calf Raises, 4 sets with 20 reps

Legs are probably the most neglected part of the body yet they make up most of it. You cannot have a "buff" physique without a good pair of legs. One day at my gym I saw this guy with a nice upper body but no legs at all and it was hilarious. Not to be mean to any of the people who have big upper bodies with no legs, I'm just saying, would you like to be that guy that me and my friends were laughing at? I seriously doubt that. That's why you have to train your legs just like any other body part, and you have to SQUAT! If your not squatting then your just whimping out.

Shoulders:
Dumbbell Press, 3 warm-up sets, right before the good 3 sets with 6-8 reps Military Press, 3 sets with 6-8 reps Side Laterals, 3 sets with 6-8 reps

Shoulders help you a lot in the fact that they can make you look wider then you actually are. A good pair of shoulders are hard to come by though. Many of us have the tendency to work one part of the shoulders more then others causing us to not have the best shoulder development. Which is why when working your shoulders be sure to workout each part equally.

Wednesdays

Biceps:
Dumbbell Curls, 3 warm-up sets, then 3 sets with 6-8 reps Curl Bar Curls, 3 sets with 6-8 reps Hammer Curls, 3 sets with 6-8 reps

Ah yes! The biceps, the muscle every girl likes to feel on. For me getting big biceps is not very hard at all. Just work them out 1 time a week like I do on my routine. However, since muscles have a tendency to adapt to your workout switch the exercises around every once in a while. Like instead of the dumbbell curls do straight bar curls or instead of hammer curls do preacher curls, use your imagination and find what works best for you.

Back:
Lat-Pull Down's, 3 warm-up sets, then 3 sets with 6-8 reps Seated Cable Rows, 3 sets with 6-8 reps

For a "complete" body you cannot leave your back out. A big back will make you look bigger so why leave it out and only look good from the front when you can look good all over. A good back will also give you that famous "V" shape.

Saturday:

Chest:
Dumbbell Press, 3 warm-up sets, then 3 sets with 6-8 reps Incline bench Press, 3 sets with 6-8 reps Dips, 3 sets with 6-8 reps

Who doesn't want a big chest? I don't know anyone that doesn't. Your chest is probably one of the most noticeable muscles out there, and the girls love it too. When working your chest be sure to have good slow, non cheating reps, what I mean by non-cheating is if your benching and your bouncing the bar off your chest or if you have your back all over arched and crap then that's not good. Lower to weight so you can lift it correctly. It is more important to do an exercise with less weight and with proper form then more weight and terrible form. Since the bench press is the most common chest exercise, I will tell you the correct way to do it.

1) Lie flat on the bench with your eyes even with the bar. Your feet should remain flat on the floor and your butt and upper shoulders should remain in contact with the bench during the entire exercise. I have seen people throw there butt in the air to get a weight up, that is not a good sign.

2) Grip the bar evenly with your arms a little wider than shoulder width. Lift the bar off the rack and control the bar down to the bottom of your chest. With force, drive the weight back up. Not bouncing the bar off your chest, that doesn't mean don't have the bar come in contact with your chest, just don't use yourself as a trampoline.

3) That's it!

The flat bench press is arguably the best chest exercise of all, and it is important to know how to do it correctly.

Triceps:
Skull Crushers, 3 sets with 6-8 reps Cable Pushdowns, 3 sets with 6-8 reps

Since triceps make up 2/3 of your arms and you cant the those big guns without them, they're a good muscle to workout when your trying to get those 20in arms. When working out your triceps, just like any other muscle you want to squeeze it at the top of the exercise, and be sure to control the weight and not let the weight control you.

That's a week in the life of Chris Meraz, not very exciting huh. If you have any questions feel free to e-mail me.

Egg Cooker

非常神奇的發明,來看Taiwan的產品

Nordic Ware Microwave 4-Egg Boiler

6" high, 5" wide, Holds up to 4 eggs, For hard and soft boiling eggs, Plastic with removable metal insert 5 year warranty Taiwan

Emerson 800 Watt 0.7 Cu. MW8778W

How do I get great arms?

This is actually one of the easiest problems to correct. I like to stick with eleven sets for my bicep routine. You've got to challenge yourself if you want to grow, so picking a bicep movement that you can stack on weight is an important start. I like to begin with standing Olympic straight bar "cheat" curls. First of all, when I say "cheat," I don't mean throwing the weight up and arching your back so far that your head bangs against your ass! I'm talking about a controlled movement, with enough momentum to power through a very challenging weight. This is a great way to begin a bicep routine, and by using the Olympic bar with its wide weight differential, you'll add more width to your arms. Keep in mind, the thickness of your biceps will determine how much peak you can achieve. It's for this reason why I feel standing Olympic straight bar "cheat" curls are such an important exercise.

With that said, working the peak of your biceps is next. I always do seated dumbbell curls, and make sure to supinate my wrist on the upward sweep. In other words, the inside weight of the dumbbell should touch the outside of your shoulder. Here I use as heavy a weight as possible without losing form. On this movement, form is key!

Note: The November Men's Health quoted me as saying that I do dumbbell curls using the form stated above to work the "outer part" of the bicep. It should be as I've described herein: This movement is designed to work the "peak" of the bicep.

Finally, I love isolating my biceps by using the preacher stand, with an E-Z curl bar. You can stack on the weight, but make sure to keep your armpits seated onto the stand, butt on the bench, and use a full range of motion. By doing this, you'll be forced to use all of the biceps, and upon failure, there's no better exercise to exhaust every fiber within the muscle.

Here is my routine:

STANDING STRAIGHT BAR OLYMPIC "CHEAT" CURLS

3 to 4 sets - 8 to 12 reps (with heavy weight)

SEATED DUMBBELL CURLS

3 to 4 sets - 10 to 12 reps (strict form with heavy weight)

PREACHER CURLS

3 sets - 10 to 12 reps (to failure)

THE BOTTOM LINE: Heavy weight for size, strict "peak" exercises to refine.

Supplement

I've kept the following page as simple as possible. My goal is to convey what I do, and I want you to keep in mind that there are countless possibilities to finding your own nutrition chemistry. I encourage you to find what works best for you, and hopefully the following information will facilitate that process. My intention is not to compete with such respected guru's as Dr. Andrew Weil, Dr. Gary Null, Dr. Barry Sears, or Dr. Michael Colgan, who comprise only a tiny cornerstone of these highly qualified and inspiring people. My intention is to convey my personal experiences with different supplements, and to tell you what has worked for me.

I've read books from each of those authors, and many more. I feel like I can never learn enough about health and nutrition, especially with all the new findings and benefits that vitamins, minerals, and herbs have to offer us. It's amazing how these natural products are becoming known by the average person in today's society. It just shows us, how we as a collective society, have shifted toward better health and awareness. Even fast food restaurants are catering to the healthy person. You can order a burger, fries, and a coke for the kiddies, and get yourself a salad, with veggies and chicken sliced over the top. Heck, the dressing even comes on the side! Nowadays you can go into the most generic grocery store and find all-natural products, organic products, organic vegetables, soy milk, soy ice cream, soy burgers, alternative cheeses, tofu, tempeh, and even bulk bins with unprocessed nuts, seeds, rice, and grains. I'm thrilled at the pace in which people are learning about better health, and excited about what the future holds when it comes to wellness.

The supplements I currently take have come from a lot of reading and personal research. I'm not talking about breaking out the microscope from 6th grade and splitting cells, but about putting in years of trial and error. The most difficult part of supplementation is having the patients to try one thing over a substantial period of time, and see how it effects you. Combinations of supplements will also yield different results, and therefore through combining, I've seen how certain supplements can work synergistically together within my system. It can be frustrating too, because sometimes when you feel like you've found the perfect combination, your metabolism adjusts a little, your body fluids change slightly, stress becomes a factor, pollutants are added into the mix, and allergies can also be an issue. All of these things can effect the way different foods or supplements make you feel. There are many reasons as to why we change, but you've got to keep adjusting to life, and welcome each day as it approaches. Below are the main staples of my vitamin regimen. You'll find that most of them are antioxidants, which contain properties to combat the free radicals that bombard our systems on a daily basis.

THE VITAMINS I TAKE

The Main Players The following vitamins are those I consider essential
THE PRODUCT	WHY I TAKE IT	HOW MUCH I TAKE
MULTI-VITAMIN Although it's a good idea to take a multi-vitamin, it should never replace simply eating well. That includes three servings of fruits, and three servings of veggies every day!	Vitamins work synergistically together, so a multi-vitamin becomes an important factor toward maintaining balance in your daily regimen. By maintaining this balance, you ensure that you're getting the most absorption from your vitamins. For example: B vitamins alone are not absorbed as well by the body without vitamin C. Personally, I like taking a simple one-a-day multi. I'm not a big fan of department store brands, but rather larger well-known (sometimes the less respected brands will add unnecessary fillers and colors). You can always ask any of the nutritionists working there what they recommend. I've used vitamins made from whole foods and loved them, I've used vitamins that require more than one-a-day, and have found those to be more complete, and I've tried both capsules and tablets. You should try a few different multi-vitamins, and form your own opinion. Some could give you an upset stomach, so be sure to always take your multi-vitamin after your morning meal. A good multi will give you blanket coverage of the most essential vitamins. Remember that you're also getting vitamins and minerals in the daily foods you eat.	Take as directed on bottle. Again, some require two, three, or even six a day for the amount shown on the label. Be sure to read the top of the label where it says: "Serving Size." As I stated earlier, I'm currently taking a one-a-day multi, with separate supplementation of other vitamins (listed below).
ALPHA LIPOIC ACID	This is one of my favorite vitamins, because it's such a powerful antioxidant. First of all, it helps regulate your blood sugar levels, helping those concerned about high carbohydrate diets. Alpha Lipoic Acid is also both fat and water soluble, making it a powerful free radical scavenger throughout all parts of the cells within your body. If that's not enough, it's also a recycler of vitamins C and E, which helps them go much further in your system, to aid in the free radical fight. There are even more benefits to taking this great vitamin, so be sure to make it a part of your regimen.	I take one 300mg timed release after my morning meal. Sometimes other vitamin formulas will contain Alpha Lipoic in them, so be sure to take those supplements later in the day to ensure you don't double up and waste this powerful vitamin. Some skin vitamins have Alpha Lipoic Acid in them, as well as diet and sports enhancing products.
COENZYME Q-10	Another biggie in the antioxidant arsenal. The first time I took Co-Q-10, my energy levels were noticeably higher and I thought, "What did I do to get all this energy?" This is one of those great antioxidants that play a critical role in the production of energy within every cell of your body. Other benefits include heart health, which a gentleman by the name of Dr. Sinatra has done extensive research, and supports that as a fact. It's great for circulation and aids among the main players!	I always take a liquid gel-capsule. The absorption is better in the liquid form rather than the dry form. I take 30mg's a day, but have taken up to 100mg's a day as well. It's not cheap though, so you may want to opt for the lower milligram gel capsule as I do. Remember that more is not always better!
EFA'S or Essential Fatty Acids	I really don't want to get into this whole good fat, bad fat thing, but you can read numerous books about fatty acids (like Dr. Barry Sears, The Omega Rx Zone). Omega-3's are found in deep water fish and fish oils, also flax oil and soybeans. Omega-6's are found in different seeds like pumpkin and flax, as well as nuts and legumes. I also keep a bottle of liquid EFA's (with fish oil) in my refrigerator, and take a teaspoon every morning along with my gelcap EFA.	I take a simple EFA mix in liquid capsule form. Usually the label will direct you to take anywhere from one to three daily. Since my body is relatively clean, and my fat intake through food is substantial, I only take one capsule daily. As an example, the label on my EFA bottle recommends three a day.
The Supporting Cast The following vitamins are those that I usually cycle bi-monthly
	WHY I TAKE IT	HOW MUCH I TAKE
VITAMIN C with BIOFLAVONOIDS	C'mon, everyone knows that you've got to take your vitamin C! Since the body cannot produce this vitamin, we've got to supplement it. One main source is through our foods, but higher doses can really only be achieved through supplementation. I like to take a mix of C and Bioflavonoids. There are many different kinds of boiflavonoids out there, but just to give a simple understanding, they're great for capillary circulation. This is extremely helpful to supply blood to the extremities, such as hands and feet. Also the eyes, skin, and brain contain large amount of capillaries. Between this and vitamin C, your coverage against free radical damage is heightened, as well as the healing of injuries, colds, and bruising.	Don't forget that your multi-vitamin is going to have some C already in it, but it's not going to be enough. I've taken as much as 7,000mg's of C for a period of time, just to see the effects it would have on my system. I wouldn't suggest taking mega doses like that, but I do consistently take between 500mg's and 1,000mg's daily. Currently, I'm taking 500mg's of C and 500mg's of Bioflavonoids in a combined formula.
GREENS	Greens usually come in powder form, but there are also liquid, capsules, tablets, and even chewables for kids. Supplementing greens add an array of nutrients to my diet, and I try to take at least one serving daily. Some of the amazing ingredients include: lecithin powder, carrot powder alfalfa grass, barley grass, kamut powder, spirulina, wheat grass, wheat sprouts, apple pectin flaxseed meal, oat bran, red beet, broccoli, maitake mushroom, reishi mushroom, shiitake mushroom, milk thistle, ginkgo biloba and grape seed extract. There's even more awesome nutrients found in these greens drink powders, so you can see why I enjoy the benefits of greens.	Of course depending on which one you take, the suggested serving size will vary. The powder forms usually recommend 1 tablespoon per serving, and I do one of those a day. My kids take the chewable tablets every day, and I go by what the bottle says, which is 1 a day.
VITAMIN E	This is one of those vitamins we've all heard of, and probably have taken. Like vitamin C, E is found in a lot of the foods that we eat such as dark green leafy vegetables, nuts and seeds, as well as whole grains. Still, I feel that it's important to supplement E since we don't always get the beneficial doses our body needs. Vitamin E is great for the skin and hair. It's also among those in the antioxidant family that help with circulation, cardiovascular disease, and cancer. *Note: Research conducted by Johns Hopkins University recently found that vitamin E can kill you. Dr. Edgar Miller, who conducted the study has been challenged for his findings after they were based on mostly elderly people between 1993 and 2004. John Hathcock, a member of The Council For Responsible Nutrition stated, "This is an unfortunate misdirection of science in an attempt to make something out of nothing for the sake of headlines." I'm currently sticking to the E that's in my multi vitamin until we hear more on this subject.	Your multi-vitamin will contain E, so watch to make sure you're not getting too much. I like to take between 400iu's and 600iu's daily. So if your multi only has 100iu's or less, you'll be fine supplementing vitamin E separately as well. The good news is that it's not too expensive, and a 400iu per gel capsule is ideal...that's exactly what I take. *Note on the research by Johns Hopkins University (see the info to the left): I'm not taking a separate vitamin E right now due to this research, but rather just getting what's in my multi-vitamin.
GARLIC	Garlic has amazing healing properties, and is a great antioxidant. The good news is that it's easy to find odorless garlic at your local health food store. Aged garlic is the most potent, and it's relatively inexpensive. Although many of us consume garlic naturally, it still may be beneficial to supplement it in your vitamin regimen.	When you go to the health food store, you may be overwhelmed with so many different kinds of garlic supplements, that you won't know what to get. I buy aged odorless garlic in 600mg capsules, and take one a day. Again, don't hesitate to ask the nutritionist for a little help when you're at the health food store.
RED PANAX GINSENG Extract Vials	Ginseng has been used for thousands of years. The extract is easy to find at health food stores, and isn't expensive. They come in small vials that you simply insert a little straw at the top and sip. I like to slowly sip the extract and hold it under my tongue for a few seconds before ingesting it. The benefits of ginseng are amazing! Known for its stimulating properties, it cleanses the mind, helps center your body, rejuvenates, enhances sexual function, while boosting your endurance, helps improve memory, and can even help balance your metabolism. The list of benefits could go on and on!	I take what the box recommends, which is between 1 and 2 vials daily. Their easy to carry with you to work, so when you're feeling a bit stressed or need an energy boost, pop the straw in and sip away!
The Extras I take the following vitamins for specialized reasons
THE PRODUCT	WHY I TAKE IT	HOW MUCH I TAKE
ASCORBYL PALMITATE or C Ester SIDE BAR NOTE	With this whole craze over formulas containing newfound vitamins known to help the skin, Ascorbyl Palmitate has become one of the front runners in the fight to reverse aging. Also known as C Ester, this vitamin is a fat soluble form of ascorbic acid, which has antioxidant properties similar to that of vitamin C. Dr. Nicholas Perricone, who wrote "The Wrinkle Cure," and also "The Perricone Prescription," is one of the pioneers that brought public awareness to this vitamin. It actually moves into the fatty part of the cell, and fights free radicals like vitamin C would. I like this vitamin, and make it a consistent part of my supplement regimen.	As with other vitamin C supplements, I take 500mg's of Ascorbyl Palmitate daily.
CITRIMAX	Also known as Garcinia Cambogia Rind Extract, Citrimax is extracted from the rind of this fruit. Studies have shown that Citrimax slows the conversion of carbohydrates to fats, thus causing a positive effect on the metabolism. It's completely natural, as is the fruit that it's extracted from, therefore Citrimax doesn't concern me in the least to supplement as part of my pre-cutting routine.	While my wife uses Citrimax religiously, I cycle it whenever I need a boost near a photo shoot, or when I've got to look extra lean. Usually I start taking Citrimax two weeks out from my target date, using one a day for the first week, then two a day for the next two weeks. Then I'll get off of it until I need another "leaning out" boost. Some of the Citrimax formulas will contain other ingredients to promote burning fat. Mine contains 200mcg's of Chromium Picolinate, which also helps burn body fat, speeds up the metabolism, and increase your lean body mass.
WOBENZYM N	This is an enzyme that my chiropractor gave to me to relieve pain due to a muscle tear. Because it is an enzyme that helps the body break down proteins, I never take it within an hour of eating or supplementing any protein. It wouldn't be detrimental to my health, but would waste a perfectly good high-protein meal. There have been numerous studies on this enzyme in Germany, and it has been extremely popular with athletes to relieve pain and swelling due to injuries. I use it sparingly, only when I have back pain, muscle aches, or related injuries.	Along with using ice every hour for the first day, I will take 3 tablets in the morning (on an empty stomach), and 3 tablets in the evening. I'll take Wobemzym N for a week, without missing a dose. I also use Arnica Cream topically to relieve muscle aches.
ASHWAGANDHA or Indian Ginseng	Ashwagandha is an Ayurvedic herb (actually a root), also known by the name Indian Ginseng. Because of it's cortisol regulating properties, it's excellent for helping deal with stress, and great for carbohydrate and blood sugar regulation. It powers up the nervous system as well, and as an added benefit, will stimulate sexual function, while boosting your endurance. Just as a note: If you lead a fairly stressful life, exercise, diet, and meditation are other ways to bring down elevated cortisol levels due to stress.	I take what the label recommends, which is one capsule a day. I like to take this herb separate from my morning vitamins, so I will usually take this post-workout. This is an herb that you probably could take daily, but I like to cycle it bi-monthly or even tri-monthly.

THE SPORTS ENHANCING SUPPLEMENTS I TAKE

*Note: The following is a chart of the supplements that I have currently evolved to. As stated above, my regimen has fluctuated throughout the years of my life. My intent is not to prescribe any vitamins or supplementation to you, but simply to tell you what I'm currently taking, and why I take it.

My Main Players The following supplements are those I use and cycle
THE PRODUCT	WHY I TAKE IT	HOW MUCH I TAKE
Whey Protein	First of all...I love my whey protein! There's nothing that absorbs as efficiently and quickly as a clean, clod-filtered, ion-exchanged whey protein isolate. Some are fortified with digestive enzymes, and have biological blends that ensure maximum absorption. Most of them are lactose free (Lactose is a milk sugar that can give you an upset stomach), so be sure to read the label on whichever whey protein you choose. Things to look for include: 1) sugar content; you want the sugar to be less than 5gm's, 2) carbohydrates; look for low carbs, 3) protein; you want the protein per serving to be about 20gm's (or slightly higher), and 4) sweetener; many are sweetened with aspartame, while some are sweetened with the all natural (better alternative) stevia leaf. Also, be sure to see the "serving size" at the top of the label, and make sure it's 1 scoop per serving, and not 2 scoops. If it is 2 scoops per serving, that's fine, just be aware of it from a cost perspective.	I usually take between 2 and 3 whey protein shakes a day. In my shake I mix 1 scoop of whey protein with water, but you can also use soy milk, skim milk, or juice...It's up to you. I like to keep it as clean as possible, and that's why I use water. I always try to take my protein shake along with a carbohydrate rich meal, which automatically pulls that specific meal lower on the glycemic index. *Also, if you're eating a decent amount of protein during the day (chicken, turkey, fish, lean meat), then you should limit the number of shakes to 1 or 2 per day.
Glutamine	Glutamine is one of the most important amino acids for those who are physically active. It's a highly abundant amino acid found in our muscles, and upon extreme physical activity, our systems use large amounts. That's why supplementing glutamine is a good idea. Actually, having a lack of glutamine in the body will begin to tear down muscle. This is because your body is drawing from it's most abundant stores of glutamine...within your muscles. It's also called "the brain food" because of it's influence and conversion to other properties essential for mental function.	Glutamine is best used throughout the day in smaller doses, rather than one big dose. The good news is that we consume foods daily that replenish glutamine, as well as our bodies producing this amino acid. Also, supplemental whey protein will most likely contain L-Glutamine, or Glutamic Acid. Still, I supplement glutamine post-workout, or before bed. The recommended dose per day is 10gm's (in two separate doses), but I'm always more conservative, and opt for 5gm's a day.
Creatine	When I was bodybuilding back in the 1980's, creatine would have dramatically changed the way we achieved results. Instead, it has changed the world of fitness today. Let me tell you...creatine works! It's influence has swept the market like wild fire, and since then has spurred a whole new outlook on sports supplementation. Most people took vitamins, proteins, and other supplements with the hope that they would see some kind of results for their efforts. Today, sports enhancing supplements show definitive results. One of the most important things I highly recommend, is doing your research before jumping on some of these supplements. Creatine is one of those surrounded by controversy. Fortunately, research has shown that very little adverse effects are associated with this product. Now I'm no doctor, nor do I want to tell you to use any certain product. From what I've read, drinking plenty of water to flush the system and hydrate the muscles is an important factor when taking creatine . Because creatine is an intercellular volumizer within the muscles, it's extremely important to drink. The worst side effect that concerned me, was muscle cramping and muscle tearing from lack of hydration. Other side effects that I've heard of are headaches, stomach cramps, and diarrhea. Some people cannot take creatine monohydrate for these reasons, so it's not necessarily for everyone.	There have been different views on the consumption of creatine, and mine is rather conservative (as usual). I don't have the attitude that more is better! For me, I like to see how little I can take, and still achieve great results. First of all, I don't do a loading phase with creatine. The prescribed amount throughout the loading phase is 20gm's a day for a week. I will cut that in half, and only do 10gm's for the first week. Next, the prescribed amount throughout the maintenance phase is 10gm's a day. I will cut that in half, and only do 5gm's a day throughout my cycle. Some people like to finish their cycle with another 20gm's of creatine for the final week. I'll tell you right now...I get great results by taking half the amount prescribed, plus I only do creatine 2 times a year, for 3 months each time (or cycle). Again, let me stress to you that less is more!
CLA Conjugated Linoleic Acid	I have to admit, I wasn't sold on CLA when it first began its popularity as a sports enhancing supplement. At the time, a rep from EAS had given me several bottles to try. I did, but never gave them a fair shake because I only took a single bottle and wasn't impressed. Well, after several years passed, I decided to give CLA another try. This time I stayed on it longer and found the benefits to be solid. This stuff will help you get lean! To give you an idea, I wasn't even dieting hard while taking the CLA, and was still leaning out. That's all she wrote – I was sold! CLA is a fatty acid that comes in soft gels similar to that of fish oil capsules. Numerous studies consistently show an increase in muscle mass while reducing body fat. What more could you ever want?!	I take what the bottle recommends, which is 1 soft gel (1,000 mg's) three times a day with food.
Protein Bars SIDE BAR NOTE	There are tons of protein bars on the market, and while some are loaded with protein, low in carbs, with moderate amounts of fat, they still have hydrogenated oils and other preservatives in them too. I've tried an array of different bars over the years, and have found some to be down right tasty. Today, a lot of the new bars are like eating a candy bar...and if you check out the ingredients, they wouldn't be far off! I look at it this way: Eating a protein rich meal is my first choice, if I can't do that, then mixing a whey protein shake would be my next choice, but if neither is possible, then a protein bar is the final alternative.	If I have a protein bar, I try to limit it to 1 per day. Usually the only time I have a bar is if I'm in a pinch, and need to eat a meal. For me, it's usually in an airplane, on a job where I simply can't get a healthy lunch, or on the road. Protein bars are great for people on the go, who just don't have the time to stop and get lunch. Don't be one of those people who eat a protein bar on the way to lunch! They're really meant to eat as a meal replacement.

The following chart below lists some of the different sports enhancing supplements on the market. Obviously they are not all of the different ones available, but I've listed some that I feel are the most popular. Most (if not all), I haven't used, but still feel the importance to offer a basic understanding.

Some Considerations Some insight on the following supplements
THE PRODUCT	WHAT IT'S ABOUT
Meal Replacement Drinks SIDE BAR NOTE	I rarely will ever have a meal replacement drink, but there are some solid ones on the market. Personally, I recommend you stick with a name you can trust. Meal replacement drinks are good for those who are looking to: gain weight by adding calories in a simple and convenient way; to supplement a whole meal during a diet in order to lose some weight; to supplement a meal, because you may already be having six meals a day, and don't have the time to prepare another; or to replenish lost nutrients and calories from intense training. There are a variety of offerings out there, and you'll find that there's something for everyone. From lo-carb to higher carb, moderate protein to high, and low fat to moderate fat. You know what you want to achieve, so have your goals in mind, read the labels, and try the one that fits your needs.
NO2 Nitric Oxide	NO2 is the latest in sports enhancing supplementation. Ed Byrd, the co-founder of EAS and President of the Medical Research Institute (MRI), originally introduced creatine to the market in 1993. Since then he has made significant discoveries in his research to help Type 2 diabetes with the supplement Glucotize, the first ever timed-release Alpha Lipoic Acid. Now with NO2 and it's extended-release delivery system, known as pHyser3, it offers the "perpetual pump." NO2 is a hemodilator, which means that it helps widen the blood channels to increase delivery of nutrients and oxygen to your muscle cell sites. What exactly does that mean for you and me? NO2 amplifies muscle contractile performance (power during exercise), it increases nutrient uptake (get more bang for your buck with vitamins and creatine), increases muscle mass, prevents muscle breakdown, prevents inflammation, improves recovery time (both post-workout and between sets), and gives you a long lasting pump throughout the day.
ZMA	ZMA basically stands for a combination of natural supplements that work synergistically to enhance athletic performance. Through supplementation, this combination of Zinc, Magnesium, and B-6, helps replenish these supplements lost by your body through intense exercise. Research has shown that a lack of these nutrients in your body can lead to lower testosterone levels. Therefore, by supplementing ZMA you restore these nutrients lost, and in turn, help raise your body's natural production of testosterone. Along with helping your body's natural production of the king of all hormones, it has been said that it also increases strength, stamina, induces muscle growth, and promotes faster recovery between workouts. There are a lot of different companies that offer ZMA either by itself, or in combinations of other sport enhancing supplements. One such formula is Instone's Forza-T, which includes (along with the ZMA stack) Tribulus Terrestris and 6-OXO. Tribulus is an herb that helps raise testosterone levels, while 6-OXO helps reduces estrogen levels that can be associated with pro-hormone supplements. No matter what's out there, new or old, well documented or not, I always encourage you to do your own research before taking anything. Also, always remember the importance of cycling any of these kinds of sports-enhancing supplements.
D-Ribose	D-Ribose in short, is basically a carbohydrate which helps you produce more energy. It works well synergistically with creatine, because it helps in the production of ATP, and in turn, short-burst strength. When we exert our strength during workouts, we use up this short-burst energy (ATP) levels needed to handle the workouts we put ourselves through. You ever feel weaker some days, and wonder why you can't put up at least the same weight as you did a couple days before? D-Ribose helps replenish ATP stores more quickly, thus recovery time is shorter, you have more energy and strength in the gym, and more potential for gains.
Fat Burners or Speed Stacks SIDE BAR NOTE	I've tried a few of these, but never really used any of them consistently. I know a lot of people who have gotten good results with thermogenics, because they do work. Some people take them to lose weight, others use them to get a boost before hitting the gym, and some will use them to grab quick energy. Becoming more and more popular, are the energy drinks you can find at any quick mart or supermarket. These usually come in a small sized can, and are packed with a thermogenic blend, that includes herbs and caffeine, to pack a bunch of high energy into your system. With all the controversy surrounding some of these fat burning products, I suggest you do some research and form your own opinion. Since ephedra based products are now off the market, there are many new ephedra-free formulas that you can try. So far I've heard mixed reviews on these new formulas, both good and not so good, but you should see for yourself before discounting them completely.
Prohormones	Prohormones got huge recognition a few years back with the stellar HR hitting season from Mark McGwire. He had Andro in his locker, and because of Mark's unique strength, the story got huge press. Since then, Andro, along with many other prohormone supplements, got their day in the spotlight. Now we hear names like Androstenedione, Androstenediol, 4 and 5 Andro's, 19-Norandrostenedione, DHEA, and more. This stuff has been out there for a number of years, but research and sports nutrition companies have taken it to the next level. These prohormones influence the body's production of testosterone. In fact, they convert directly into testosterone within the body at different percentages, depending on which Andro (or variation thereof) you take. Some other precursors to testosterone production include the herb Tribulus Terrestris, and the oat Avena Sativa. Both are considered a more natural approach, and can be found within certain body enhancing supplementation. They can also be found in teas, or as separate herbs. Personally, I stay clear of these prohormones, due to the aromatizing side effects within the system. Aromatization just means the conversion to estrogens in the body, thus creating such side effects in men as gynecomastia (production of breast tissue), hair loss, enlargement of the prostate, acne, and more. Also, all are not created equal, as there are newer versions of these prohormones on the market that offer safer, less aromatizing side effects. I recommend you do your research if considering taking any of these products.

So, there you have it...what I would call a simple overview of the supplements that I take, and some of what's available on the market. Do yourself the favor and read about nutrition, build a relationship with the nutritionists at your local health food store, and have patients when trying anything new. Remember these words of wisdom: "Less is more!" Also, be sure to check out my "Recommended Reading" page for a list of books that offer great insight to health and wellbeing

Chow Down, Muscle Up

Men's Health cover model Gregg Avedon shows you what he eats every day By: Gregg Avedon Photographs by: Jeffrey Salter

For more than a year, I've been writing about my cooking and eating habits in the "Muscle Chow" column. I used to get asked about exercises. Now it's questions like "Did you ever cheat, or have you always eaten perfectly?" Well, sure I've cheated. How would I know what good eating is if I'd never eaten badly? I had a healthy start, though. Growing up, we never had cookies in the house, we never snacked on chips or sugary cereals, and soda wasn't allowed past the front door. My parents introduced tons of healthy foods into my life--and I'm doing the same for my kids. I never knew our family was different until I saw the cookie jar on the counter one day at my grade-school friend Vince's house. "You mean you can take a cookie whenever you want?" And yes, I headed for that cookie jar every time I went to Vince's. My parents' strict approach to food meant I could afford--and savor--such a treat. When I began training and competing in bodybuilding contests, I realized that my diet was my best edge優勢 on the competition. Over the years, I've learned which foods accelerate or slow my gains. I think the right nutritional strategy can help any man build the body he wants. But, as I've said, that's only the first question. There are plenty more, like the ones on these pages, which I've received through MensHealth.com since I started writing the column. So here are my answers--everything you need to know about creating a model meal plan. Is there a secret to your meal plan? My diet revolves around以..為中心 protein intake. It's the touchstone標準 that determines how many carbohydrates碳 水化合物 I'll eat in a given meal or snack. I average out my meals and snacks over the course of a day, but the final percentages I like to hit are about 35 percent protein, 55 percent carbs, and 10 percent fat. I stick to white-meat animal proteins like chicken (canned or regular), fish (including canned tuna and sardines), turkey breast, shrimp, oysters, and lobster. Chicken, fish, and turkey probably make up 50 percent of my daily protein. I rotate the rest about once every 10 days. Other protein mainstays支柱 include whey-protein powders, eggs (mostly egg whites), yogurt, cottage cheese, and unsalted nuts. Does the rest of your family eat what you eat? It's funny how many people ask what my kids eat. Readers must think I'm this tyrant who's force-feeding his children carrot juice, spinach salads, and unsweetened oatmeal. I just want my kids to have an understanding of which foods are good for them and which ones aren't the best choices. In the end, my wife and kids pretty much eat what I eat. And the kids eat at McDonald's once in a while. It's like me with Vince's cookie jar--as long as they're eating healthfully most of the time, an occasional fast-food burger won't hurt them. What do you have lying around the kitchen for a quick snack? There's fruit everywhere. On the counter, I keep apples, pears, peaches, nectarines, oranges (I live in Miami), apricots, bananas, and whatever else is in season. (I try to buy organic.) In the fridge, cantaloupe, watermelon, berries, and grapes. There's nothing wrong with impulsively munching on any of these. What's a typical weeknight dinner for you? It's always simple--that's the key to consistently eating well. Poached水煮 salmon with steamed vegetables is about as easy to make as a peanut-butter-and-jelly sandwich, and it's a fast way to get protein, creatine, essential fatty acids, glutamine, and phytonutrients into your diet. This kind of meal is easy and offers a nice, balanced nutritional profile. Remember to keep an eye on your portions, using your palm as a simple gauge to measure a single serving. One palm for protein, two palms for vegetables, one palm for a starch, and you have a nice, balanced meal. POACHED SALMON WITH STEAMED VEGETABLES 1 salmon fillet 1 celery stalk, diced Pinch of lemon pepper Assorted雜菜阿 raw vegetables Put the salmon fillet, celery, and lemon pepper in a pot filled with just enough water to cover the fish completely. (Don't fill the pot more than you have to.) Bring the water to a slow boil and let it continue for about 10 minutes, or until the thickest part of the fish is done. Using a spatula壓舌板, remove the salmon, gently turn it over, and scrape the skin from the underside. At the same time in a separate pot, steam some mixed vegetables. I use a metal steamer that sits at the bottom of the pot. Just fill it with about an inch of water, drop in the vegetables, bring the water to a boil, and cover the pot for 3 to 5 minutes. Here's another easy dish I do on the fly. I make enough for two meals and store the leftovers in the fridge. PAN-COOKED PINEAPPLE CHICKEN 1/4 c diced onion Pinch of black pepper 1 tsp olive oil 2 boneless, skinless chicken breasts, cut into 1-inch cubes 1 Tbsp orange juice 8 oz can diced pineapple 1 banana, sliced 1 tsp maple syrup In a skillet長柄燒鍋 over medium heat, cook the onion, black pepper, and olive oil for a minute, until the onion is slightly browned. Add the chicken-breast cubes, orange juice, and pineapple, stirring as you do. Once it all comes to a boil, immediately reduce the heat to medium and add the banana and maple syrup. Reduce the heat, stir, cover, and simmer for another 5 minutes. Serve as is or over a small bed of rice. Don't you get the munchies零食? What do you eat? Of course I do. The key is simplicity. You just want to grab something. Here's the healthy way. Frozen yogurt No, not the stuff that looks like ice cream. I buy containers of low-fat yogurt (caramel flavor) and throw six at a time in the freezer. When I want one, I take the lid off and pop the yogurt in the microwave for about 30 seconds. (The time will vary according to your microwave.) Enjoy. It's as good as ice cream but better for you. Cottage cheese and jam My favorite midnight snack is a small bowl of cottage cheese with some whole-fruit jam mixed in. The protein in the cheese helps keep you anabolic through the night, the glutamine aids in muscle recovery, and the tryptophan will help you get a good night's rest. And the jam just helps it go down easy. Baby food No, really. I always keep it on hand. It's the purest food you'll find bottled or canned. I use the fruit varieties as a postworkout simple carb to replenish my glycogen stores, but the vegetables are good as well. VEIN-POPPIN' TAPIOCA PUDDING This is a simple postworkout snack that helps replenish glycogen stores. It's not really tapioca, but it has the same texture. 6 oz jar Gerber Hawaiian Delight dessert baby food (It has pineapple, rice flour, lemon juice, and a little sugar.) 1 Tbsp soy-lecithin granules Mix it and eat. Don't you crave burgers? I don't eat much red meat, but I do make burgers once in a while. I buy organic lean ground beef, with no hormones or antibiotics, and make very thin patties. I wrap them separately and store them in the freezer. After thawing in the fridge, they cook in minutes. What do you eat at the movies? I bring a bottle of water and a package of ABB Steel Bar Rivets. They taste like chocolate-covered malted-milk balls but have a much better nutritional profile than anything you're going to find at the theater: 16 grams (g) protein, 19 g carbohydrates, 8.5 g fat. They're easy to carry along, you'll save 15 bucks, and you'll be able to watch the movie with a clear conscience. What about in airports? I fly a lot and see people devour a personal-size pan pizza in the terminal, then lumber onto the flight. Not me. I carry a Tri-O-Plex bar (available at drugstore.com) and a couple of pieces of fruit in my carry-on. And I always bring a bottle of water to stay hydrated. Plan ahead so you don't cave in to the aromas in the terminal. Anything weird in your fridge? Not weird, but maybe unexpected. For instance, I'll bake, grill, or poach boneless chicken breasts six or eight at a time. Then I'll store them in the fridge separately, in resealable bags. That way, they're always there to cut up into salads, onto pasta, or in a sandwich. Sometimes I'll just grab one and eat it in the car. Do you take any supplements? Which ones, and when? I take a multivitamin, whey protein, and glutamine every day. Beyond that, I cycle supplements like creatine and coenzyme Q10. What's cycling? It's important, that's what. I believe cycling enables your body to use a supplement more effectively, especially when you allow your system to recuperate恢復 between cycles. For instance, if I were going to do a cycle of creatine, I might go 3 months on and 3 months off. Cycling can be motivating. The first time I took Co Q10, I felt this amazing energy shift檔次 within the first 3 days of taking it. After several months, though, the feeling began to level off, and I decided to take a break. When I got back on, I felt that same energy shift. I've determined that cycling my Co Q10 is most effective on an every-2-months basis. But multivitamins, whey protein, and glutamine are exceptions--I use them year-round. Are some brands of whey protein better than others? Do you have any tricks to make shakes taste better? My favorite is American Whey, Double Chocolate flavor. I buy 25 pounds at a time. Instone Intake Lean is also a great-tasting whey protein in both vanilla spice and chocolate flavors. Mixed with water, this stuff gets so thick you can't drink it through a straw吸管. If yours needs a flavor fix, try these recipes. CHOCOLATE WHEY-PROTEIN DOCTOR 1/2 c soy milk 1 frozen banana 1 tsp maple syrup Pinch of小撮 nutmeg內豆蔻 1 serving chocolate whey protein 1/4 c fat-free milk In a blender, blend all the ingredients except the fat-free milk, then slowly add the milk until you produce the right consistency. Vanilla Whey-Protein Doctor 1/2 c soy milk 1 frozen banana 1/4 c canned strawberries (with syrup) 1 serving vanilla whey protein Skim milk (optional) Blend the soy milk, fruit, and whey protein until smooth and, if needed, slowly add a little skim milk until you reach the desired consistency. What are your key kitchen tools? An espresso grinder for my flaxseeds. Flaxseeds are an excellent source of fiber, and they're rich in omega-3 fatty acids. You can buy preground flaxseeds at a decent price, but in the long run, it's much cheaper to grind your own. I grind a week's worth at a time and store them in the fridge. (target.com) A bamboo steamer for steamed vegetables, chicken, and fish. I've used one since college. I put chicken or fish on the bottom level, then longer-cooking vegetables on the next level, and the quickest-cooking vegetables on top. All you do is place the steamer over a pot of boiling water and sprinkle in some salt-free lemon pepper. This way you have a complete meal in minutes. A hand mixer for blending smoothies. I don't use it every time I mix a whey-protein shake, but it's a great, inexpensive tool. http://www.greggavedon.com/ [原版食譜] Delicious caramelized chicken and pineapple is Khmer Krom ethic food. Ingredients : ½ Chicken. Cut chunks. ½ Fresh pineapple, cut chunk. Or 1 large canned chunk pineapple. Drained. 3 Tablespoons sugar. 3 Tablespoons fish sauce. ½ Teaspoon salt. 2 Cups water. 2 Cloves garlic. Minced. 2 Stalks green onion. Chopped. ¼ Teaspoon black pepper. 2 Hot chili pepper. Slices. (Option) CARAMELIZE SAUCE: 1 Tablespoon sugar and 1 Tablespoon water. Procedures : CARAMELIZE SAUCE: Using a pot that big enough to hold all ingredients. Put 1 tablespoon sugar and 1 Tablespoon water in a pot. Cook and stirs frequently till sugar turns to dark brown color(and not burn). Immediately pour 2 cups water with caramelized sugar. Add chicken, garlic, sugar, fish sauce, salt, black pepper and pineapple. Simmering in low heat till chicken tender. Sprinkles with green onion, and top with chili pepper before serve. Serve hot with rice.

Feet fetish

上油加保鮮膜 重現足下風光

平時穿慣涼鞋，也不重視足部保養的我，每遇天候寒冷乾燥，腳後跟皮膚龜裂、粗糙的現象就更加嚴重，幾乎每年都會向皮膚科報到，拿幾條治療用的藥膏。

不同以往的是，數月前我因同樣問題去看醫師時，醫師卻只開一條滅菌的藥膏叫我擦裂痛的地方。至於沒裂痛但粗糙龜裂的地方，告知擦凡士林就行。

向來不認為凡士林真有神奇療效的我，想想這既然是醫師的處方之一，不妨一試。哪知道，待我晚上洗完澡把整個腳底與後腳跟抹上凡士林後，才發覺雙腳油膩膩的，感覺不是很舒服，做什麼都不方便，真想放棄。

後 來，為解決上油（擦凡士林）後的困擾與達到更佳保養效果，靈機一動，乾脆拿廚房用的保鮮膜，剪兩張比腳底稍長的長度，把整個腳底往上包裹住，腳底中間則撕 開一小洞讓腳底透氣，穿上襪子直接睡覺。沒想到，就這麼簡單的動作，隔天起床拿掉保鮮膜時，驚喜地發現：睡前擦的凡士林大部分已被腳底皮膚吸收，不再油膩 膩了。

因為知道自己問題的根源是長期穿涼鞋與不懂保養，讓腳底皮膚太乾燥所致，在愛美的推力下，除每天晚上睡前的上油保養外，同時配合生活型態的改變（天冷時整天穿襪子、外出時必穿厚底包鞋、暫時不泡澡、不游泳、不做SPA等），多管齊下，期待能早日告別那慘不忍睹的足下病態。
勤保養兩個月下來，後腳跟的皮膚果然光滑細緻，竟然也解決了我多年小腿冬季癢的問題。

Pheromone費洛蒙

瑞典科學家的最新研究顯示，男性汗水中的化學分泌物費洛蒙會刺激男同志和女異性戀者的大腦，對男異性戀者則發揮不了作用。研究人員認為，這項發現提高了男同志大腦可能在某些部分異於異性戀者的可能性。

這篇發表於「國家科學院期刊」的研究報告指稱，上述男性汗水中的化學分泌物是一種會影響動物行為 - 尤其是交配行為 - 的睪酮衍生物（ＡＮＤ），這項研究成果強化了人類確實對費洛蒙有所反應的推論。對於費洛蒙在人類活動中所扮演的角色，過去科學家有不同的看法。

研究人員指出，ＡＮＤ主要存在於男性汗液之中。在先前的一項研究中，斯德哥爾摩卡洛琳斯卡大學附設醫院研究員薩維克團隊發現，當女性聞到ＡＮＤ時，會促發大腦中主管自主神經和內分泌的下視丘活動，男性聞到女性尿液中的對應化合物ＥＳＴ時，也會產生相同的反應。

這次，薩維克團隊以十二名女性、十二名異性戀男性和十二名男同志為樣本，分別讓他們聞ＥＳＴ、ＡＮＤ和一般香味如薰衣草，並以正子斷層掃描（ＰＥＴ）觀察他們的腦部反應。

研究報告指出，男同志對ＡＮＤ呈現下視丘活化的反應，和女異性戀者的反應一致，但和異性戀男性相反。反應又以下視丘前區（前下腦）最明顯，這個區域對動物而言，「與性行為有極大關係」。至於其他一般香味，三組樣本的反應都一樣。

報告指出，前述發現顯示，人類大腦對這兩種推定費洛蒙的反應有別於其他香味，似乎表示性向和下視丘神經處理元之間有所關聯。

孤女的心願:小甜甜背景資料

「小甜甜」又叫「甜姐兒」，在過去封閉保守的二十年前，被搬上螢幕，以卡通演出，真是令多少單純如「科學小飛俠」、「無敵鐵金剛」的小朋友受到不少衝 擊。還記得其中有幾慕令人臉紅耳赤的畫面，像陶斯強吻小甜甜，國小五、六年級的姊姊一邊看還會一邊用手摀著國小三、四年級妹妹的眼睛說，「不可以看」！ 　 　「小甜甜」的故事主角是「伯尼之家」孤兒院的女娃「甜甜」，她是個心地善良、活潑開朗、神經線大條、濟弱扶傾的女孩。整個故事內容則是描寫她從出生被棄，到最終能獨立自主。而其中最主要的情節，則是以她跟幾個男孩子相遇、相戀為主軸，以四段大綱鋪陳發展。 　　第一個遇上的男人是她六歲時在山丘上僅有一面之緣的高貴「王子」（她稱他為王子，因為不知他是誰。）。這個王子的一句話「小朋友，妳還是笑起來比較可愛。」竟成為她走過人生多少痛苦時候的支持力量！ 　 　第二個遇上的男人叫「安東尼」，還有兩個男配角，「小迪」、「阿琪」。富可敵國安得烈家族三個表兄弟都愛上了她，或許因為「安東尼」最像她六歲時候在山 丘上遇見的王子，也可能是因為他們的相遇是非常浪漫地在一個種滿玫瑰花的庭院（其他兩個相遇地點過於爆笑），所以她愛上了「安東尼」。 　　 然而因為她的身份是一個貴族少女伊沙的伴讀兼女僕，而「安東尼」、「小迪」、「阿琪」竟不愛門當戶對的伊沙，於是招來伊沙的憤怒與一連串的陷害與報復。可 愛的小甜甜雖堅強地不被伊沙的行徑所打敗，但是她因為命運之神的捉弄，安東尼墜馬之死，而使她傷心地回故鄉「伯尼之家」。 　　在這一段故事裡，有兩個伏筆，一個是沒名沒姓、愛好大自然與小動物的流浪漢「阿利巴先生」。另一個是收養小甜甜，神秘的安得烈家族族長「威廉老爺」。 　　第三個出場的男人就是「陶斯」。小甜甜愛上他的原因竟然跟前面有點相似。因為相遇的場景也是很浪漫，在一個充滿霧的甲板上。而陶斯憂鬱的背影跟死去的「安東尼」太像了。而之後兩人在見面，是在寄宿學校。 　 　陶斯在大家的眼中是個 特 異獨行的壞學生，抽煙、打架、犯校規。而小甜甜卻在無意中發現陶斯背後所隱藏的破裂家庭問題。於是以自己是孤兒的更慘經歷去鼓勵 陶斯，要珍惜現有的親子關係。因為陶斯是個不受拘束的人，所以兩人談起來的戀愛，看在我們這些單純小朋友的心裡，特別感到大受刺激。不過最終兩人又因為伊 沙的陷害，陶斯被退學。不過此時，陶斯找到人生的未來出路，想作個成功的名演員，而小甜甜的未來則是想當護士。 　　第四段則是小甜甜當護士時，巧遇受重傷、失去記憶的「阿利巴」先生。她細心地照顧他，甚至把他帶回家（因為當時戰亂，阿利巴先生這種來路不明的人會被視為間諜或是壞人）。 　　而在這一段故事中安插一個精彩情節，成為護士的小甜甜和已成為名演員的陶斯相遇。然而因著命運的捉弄，小甜甜又無法跟陶斯在一起，甚至還要成全陶斯跟另一個少女蘇珊納結合。 　　 這一段經歷中，故事乾脆安排小甜甜遭遇一連串的打擊，失戀、失業、好友上戰場死亡、被討厭的男人逼婚……。而陪小甜甜一同走過的就是她當初所救的人，「阿利巴先生」。 　　故事到最後，原來這個「阿利巴先生」就是那個山丘上的王子，而且就是每次小甜甜在人生關卡時，出手相援的安得烈家族的「威廉老爺」。然後最後一慕是兩人在伯尼之家的山丘上。 　 　 小時候看卡通（或漫畫）小甜甜，重點到不是集中於阿利巴先生或威廉老爺身上。同學們間聊的都是「安東尼」與「陶斯」，然後就分黨，有所謂的「安東尼派」 與「陶斯派」！因為這兩個人的個性迴異。安東尼是溫順的乖孩子，大概像是以前小虎隊的乖乖虎。而陶斯是叛逆型的，跟著他有許多意想不到的刺激經歷！然後女 孩子們就幻想著以後自己的情人是安東尼或是陶斯。大夥對於阿利巴先生就感到十分莫名其妙。因為他一點也不浪漫激情，一出場時是個臭流浪漢，再出場是個失去 記憶要人照顧的人，最終出場的身份竟是位高權重的「威廉老爺」。他跟小甜甜在一起也沒有什麼浪漫激情的鏡頭，反而卻是互相扶持、生死與共的好朋友。所以當 故事末尾是安排他跟小甜甜時，大夥都非常失望！ 　　然而如今重新溫習「小甜甜」這套漫畫，因著人生的境遇、生命的歷練，卻覺得後面的故事安 排是很不容易的。當然愛情故事很多都是免不了要把男人塑造成為強者，就像最後要安排阿利巴先生是那山丘上的王子、是那神秘有錢的威廉老爺，好滿足一般女人 的安全感。如果去除這樣的安排，其實小甜甜與阿利巴先生，出於友誼的互信與互助，才是更為堅實的愛情基礎！ 　　老實說，如果現實中小甜甜真的與安東尼結婚了，後來的婚姻生活實在會很乏味。因為安東尼的興趣就僅僅是種玫瑰！如果是跟陶斯結婚，這種婚姻則是不長久。因為名演員的婚外情實在蠻多的！而阿利巴先生有自己的一技之長（即使他身份不是威廉老爺，也不會餓死），一直是個較成熟穩重的處事作風。沒有什麼浪漫與激情，卻是小甜甜在遭遇人生重大打擊時，一股默默支持安慰的力量。 　　國小時候的我、現在是兩個孩子母親的我，看同一套漫畫，竟有不同的體驗與感受。建議您也不妨有空去找找小時候的漫畫，說不定對內在的自我變化，有更深一層的認識呢！ 日文原名:CANDYCANDY 原作:水木杏子 繪: 五十嵐由美子(不知是否這樣翻...) 故事是發生在美國... 後來一群人去英國念書...甜甜就是再那裡遇見陶斯... 後來他們被退學後又回來美國... 甜甜當護士...陶斯在好萊屋發展... 陶斯因為不得已的因素和劇團的蘇珊娜在一起 後來因為尼爾的逼婚和威廉老爺相認...發現他居然是阿利巴 最後小甜甜回到小山丘時 發現威廉老爺又等於山丘上的王子 也許後來和他在一起吧...

Kingdome of Heven背景知識

Kingdom of Heaven

十字軍東征

基督教世界已因回教徒的勝利而蒙羞。聖地淪入異教徒手中，屢遭玷辱。所以，舉起武器代天行道，收回聖地和聖都耶路撒冷。參與聖戰而喪失生命者，不但蒙神恩赦免罪惡並得以升入天國

(http://www.epochtimes.com)
神的旨意

一O 九五年十一月二十七日，在法國克雷蒙(Clermont)召開的宗教會議閉幕前夕， 教宗烏爾班二世(Urbanus II)發表演說發起十字軍運動。大意為基督教世界已因回教徒的勝利而蒙羞。東方教會再三求援。聖地淪入異教徒手中，屢遭玷辱。所以，舉起武器代天行道，收 回聖地和聖都耶路撒冷乃勢在必行。參與聖戰而喪失生命者，不但蒙神恩赦免罪惡並得以升入天國。群眾聚集在聖殿前的廣場，聆聽教宗的演說以後，歡呼「神的旨 意」，這句話就此作為凱旋的暗語。於是教會立即遣使周遊四方，傳達教宗的申訴。諸如隱者彼得、未蒙許派而逕行傳教者，甚至連烏爾班本人亦未返回羅馬，耗時 九個月，馬不停蹄遊說各國參與十字軍運動。

十字軍乃因參加的騎土皆在胸前或肩上佩戴象徵十字架的徽章而得名。十字軍東征是基督教世界 與 回教世界之間，漫無止境的戰爭。但是，它絕非一場純粹奪回聖地的聖戰。在十字軍的目的中係融合了宗教的熱情、好戰的本質、貪婪的動機。十一世紀至十三世紀 時期亦即十字軍時代，當時因生產力的提高和人口的劇增，導致歐洲世界不斷地向外擴展領域。在此時期，人人都渴求名譽、權力和財富。藉宗教之名以求名利，且 得委以聖名而名正言順地以解放聖地為目的的十字軍運動，也因土地和財富造成的誘惑而愈形高張。

教會的獎勵朝聖，強化人們對聖地耶路撒 冷的崇拜心理。又由於耶穌聖墓在此，故巴勒斯坦(Palestine)是歐洲地方朝聖的終極目的地。不憚長途跋涉的歐洲人，有時甚且組成上萬人的朝聖團。 耶路撒冷自仁世紀後一直在回教徒手中，但自塞爾柱土耳其人興起，占領聖地，欺壓朝聖者。由於教宗的演說，喚起歐洲人對異教徒的憎恨。此外上耳其人又進攻小 亞細亞，於一O七一年猛烈攻擊拜占庭帝國，當時的拜占庭皇帝乃向教宗求援。但為時不久教宗與神聖羅馬皇帝之間展開激烈的鬥爭。因此無法應允拜占庭的請求。 一O九五年春，拜占庭皇帝阿雷克西奧斯一世再度遣使向教宗求援。西歐人士認為當時在回教勢力下，既曾征服諾曼人於西西里，又能展開收復西班牙的運動，因此 深信能夠贏取東方的勝利。由義大利各城市樂意提供軍船，足見當時勝券在握的心理。

前往耶路撒冷的十字軍

響 應教宗號召：加入十字軍的以諾曼、義大利、法國的騎兵和步兵為多數，也吸收一些無軍職的人員。他們分軍為四，前往預定的會師地點君土坦丁堡。可是在這支正 規十字軍之前，已有民眾十字軍先行出兵。民眾十字軍係群眾受隱者彼得慷慨激昂的言詞所鼓勵而組成，漫無紀律，毫無作戰能力，由隱者彼得和少數騎土率碩。其 中的一部分人，在日耳曼各地屠殺猶太人。然就其動機而言，迫害猶太人所能帶來的金錢財富，似乎遠超過對基督教的敵人迷信式的憎惡。其次，民眾十字軍在匈牙 利和保加利亞因遭遇嚴重的糧食缺乏，遂對此二地區肆意剽掠和屠殺。因此，在匈、保二國的報復下幾乎全軍覆沒。僅有少數倖免者抵達小亞細亞，為土耳其軍隊所 破，民眾十字軍遂告瓦解。

由於民眾十字軍的暴行，使一般人喪失對正規十字軍的信心。一O九六年夏季啟程的第一次十字軍，在巴爾幹半島飽受 嚴 冬和糧食匱乏之苦，因此不得不與當地居民發生衝突。東羅馬皇帝雖然向歐洲求援，但是對他們胸懷戒心，派軍監視十字軍的行動，雙方軍隊之間難免發生齟齬‧四 路軍隊會師於君士坦丁堡對岸的小亞細亞，重整軍容。首先擬定進攻尼西亞，並且計畫連續圍攻五週。又以征服敘利亞的門戶安提阿(Antioch)為下一目 標。部分人士所持的希望是只要不遇堅強的抵抗，五週間可抵達耶路撒冷，然而事實上，耗時三個月方抵達安提阿。既饑且渴，又逢酷暑逼人，軍旅不堪其苦。抵達 安提阿後，展開長達八個月的圍攻之戰，八個月後在城內的奸細裏應外合下守攻占此城，十字軍指揮官之間卻又因此城的統抬權再度發生衝突。由於部下的怨聲載 道、憤憤不平，將領才移師前往耶路撒冷。

自尼西亞出發後約二年，十字軍始紮營耶路撒冷城下。首次攻擊未能如願以償，第二次(一O九九 年七月十三日至十五日)出師終於攻陷城池。此後就是一片慘不忍睹的屠殺行為。耶城居民子女無－倖免，皆成為十字軍利刃下的犧牲品。據歐洲方面史料的記載， 屠殺回教徒一萬人，阿拉伯方面的史料則聲稱多達十萬。根據記載，當時所羅門聖殿內屍體遍地，血海一片。其中僅有一位十字軍指揮官護送降虜逃離城市投奔他 方。可是，他本人卻遭其他十字軍軍士爭相指責。屠殺的悲劇結束後，十字軍齊集於聖墓之前，他們在此堂憶起自身得勝的僥倖，和征途中飽受阻霜之苦，不禁愴然 淚下。在此，可以發現他們對於信仰的虔誠竟然能和不人道的暴虐毫無衝突的結合，實在令人不可思議。此種情形不僅發生於攻占耶路撒冷，由安提阿轉進耶路撒冷 途中，為占據途經各城鎮，血腥的的屠殺相繼不絕。此群橫行霸道的狂熱信徒，泯滅人性，不知寬容，甚至認為屠殺異教徒亦屬光榮行為。十字軍運動本質的改變可 想而知。

十字軍在征服所得的土地上建立耶路撒冷王國(Kingdom of Jerusalem))、安提阿侯爵區(Principality of Antioch)、的黎波里伯爵區(County of Tripoli)、愛得沙伯爵區(County of Edessa)等四國。推舉一位十字軍指揮官擔任耶路撒冷國土。其他三國的旗主負有效忠國王的義務。然而此征服地並非一個統一王國。由於地理條件係沿海岸 細長狀的國土，故難以施行集權統治。各國有十足的獨立權，相互對抗，甚至延請回教徒援助，互相殘殺。王國內除大小領主外，還成立宗教騎士團。以聖殿武土團 (Order of Temple)、聖若望武土團( Order of St‧John)、條頓武土團(Tewtanic Order) 三者最為負盛名。武土團宣誓效忠教會、救濟貧民、保護朝聖者，但是他們在敘利亞和歐洲相繼獲得廣大土地，不久形成敘利亞的主要戰鬥力量。

君士坦丁堡的淪陷

第 一次十字軍的成功，事實上應歸功於回教世界的分裂和混亂。稍後回教勢力復盛，一一四四年攻陷愛得沙，耶路撒冷也受到威脅。西歐擬再度派遣十字軍護衛聖地， 克雷佛修道院院長聖伯納(St.Bernard)四處遊說，掀起一陣十字軍熱潮日耳曼一再屠殺猶太人。一一四七年，法王路易七世和德皇康拉特三世統帥十字 軍出征，以大馬土革為攻占目標。但是首度出征後留守 敘利亞迄今已變成土著的十字軍，亦即敘利亞‧法蘭克人，卻在敵人的讒言下接受賄賂脫離軍隊。深感沮喪的康拉特立即歸國， 留下路易暫駐蹕於此，乏善可陳。第二次十字軍的半途而廢，令歐洲人視為奇恥大辱，爭相指責聖伯納。於是聖伯納引用舊約聖經的摩西事蹟為己辯護，亦即摩西奉 神之命率以色列民族離開埃及，尋覓安居的樂園巴勒斯坦，然而先民皆困死沙漠之中。因果報應是為天理，十字軍咨意縱慾，以致觸怒上帝而遭覆敗命運，故二次十 字軍失敗，係咎由自取。他想藉上述聖經記載來加以辯解，以警惕後人，可能想保證下一次東征的成功，但是，依然無法如願以償。

當埃及出 現英主薩拉丁(Saladin)的同時，法國領土急速地縮減。一一八七年，耶路撒冷亦陷於薩拉丁之手。耶路撒冷王國國祚實際上於是年告終。翌年參與新十字 軍者乃神聖羅馬帝國皇帝腓特烈一世(別號紅鬍子)、法王菲力浦二世(高貴王)和英王理查一世(獅心王)。他們三人都是中世紀深具代表性的國王。此外迎戰彼 等之敵方領袖薩拉丁，不僅武勇過人且充滿寬恕的精神與慈悲的胸懷，是一位甚至連歐洲人也不惜讚賞其英姿的人物。第三次十字軍陣容如此龐大壯觀，然而並未贏 得與其軍力相稱的戰蹟。德皇腓特烈在遠征途中，行進至西里西亞(Cilicia)時，溺死於河中。法王菲力浦僅參與東方基督教軍已展開的亞克(Acre) 包圍戰，奪回亞克後即重返故國。因菲力浦認為在歐洲的勢力領先理查王重要性，遠在奪回聖都之上。先行征服塞浦路斯(Cyprus)，稍後抵達的理查，於攻 陷亞克後停留於巴勒斯坦，與薩拉丁對峙。因此理查雖然取回若干沿岸都市，然而並未奪回聖都，僅與薩拉丁簽定停戰協定，薩拉丁保證保障朝聖者的安全，隨即回 國。

所建國家組織鬆懈

十 字軍所建立的國家組織鬆懈，動輒瓦解，並且復國工作或遭挫折，或終告失敗，此乃 由於少數十字軍征服者所統治的國家，由於戰力拙劣，缺乏戰術等種種原因，此外由於敘利亞‧法蘭克人、宗教武士團及新加入的十字軍等內部，或此等團體相互之 間，屢屢發生反目及不和的情形，因此國勢微弱。潛伏的危機乃是義大利城市間，尤其是熱內亞和威尼斯的對立。義大利各城市發覺十字軍運動中有利可圖，乃走上 發展轉手貿易之途。而征服敘利亞，又可保障地中海貿易的安全，所以義大利各城市自始即積極支援攻擊敘利亞沿岸都市。第三次十字軍時集中軍力於海港都市甚於 聖都。商人因而於此等都市中獲得特定居住區和市場權、免除除關稅等特權，獨占商業利益。此外他們也因運輸敘利亞‧法蘭克人的生活必需品和武器、補充兵源和 朝聖者而致富。

基於上述發展，終於造成私人對都市經濟利益的追求，在十字軍運動中遠超過宗教性的動機，甚至改變十字軍的進擊方向。教 宗依納增爵三世所提倡第四次十字軍的原定計畫為進攻埃及，擊潰當地既有的回教勢力，所以與威尼斯締結契約，由其提供騎兵四千五百人、兵卒九千人、步兵二萬 人‧座騎四千五百頭，及運抵開羅九個月份的食糧。然而，聚集的兵員只達預定的半數。輸送費用也大約不及契約規定的三分之一。之所以未克履行，乃是因為當時 威尼斯勢力足以充份影響十字軍的行動。威尼斯令十字軍迴避和平貿易潛力甚大的埃及而轉向他方。

在此之前，十字軍已攻下為匈牙利王奪占的札 拉 城(Zara)。教宗依納增爵三世雖然出面阻止，但是此時的十字軍已經由教宗權巔峰時期的教宗手中擺脫，無法加以控制。繼之準備攻擊君士坦丁堡。因為威尼 斯喪失在拜占庭帝國內的商業特權，比薩(Pisa)和熱內亞取代了威尼斯的地位。十字軍也另有企圖。因為流亡於歐洲的拜占庭皇太子阿雷克西奧斯，聲稱十字 軍倘若襄助其奪回王位，則給予財政、軍事兩方面的援助，且統一東西教會置於教宗號令之下。十字軍指揮官接受此一提議。然而，並未履行諾言。阿雷克西奧斯 (四世)即位後卻為對屈辱條約深感憤怒的拜占庭人民所弒。十字軍唯有訴諸武力以達成願望。自四世紀以來即誇口易守難攻的君士坦丁堡，於一二O四年四月淪 陷。十字軍指揮官瓜分征服所得土地，推選其中一人為皇帝，建立拉丁帝國，並且擄掠無數金銀財寶和聖者遺體返國。教宗雖指責彼等攻擊札拉的行為，然而對擄擭 的財物亦表欣喜。

此次東征後，重要港口及島嶼皆併人威尼斯。一二六一年拉丁帝國崩潰，拜占庭帝國復興，但是此後威尼斯依然維持制海權。

兒童十字軍

十 字軍運動發起之初，教宗烏爾班二世計畫召集的軍隊，是專精戰術的騎兵。下層人民也群起響應，乃是始料所未及。但斷然是遊說響應十字軍者帶恐嚇的言詞煽動了 農民。隱者彼得所率從眾大部分是如此受煽動的農民。而且第二次十字軍之際，前往日耳曼遊說的聖伯納亦吸引不少群眾。他能流利地使用德語且為當時知名度最高 的法國神學家，日耳曼人民對於其傳教究竟能否理解令人懷疑，僅管如此，德王康拉特三世依然有待熱情的群眾的協助。因此熱衷於歐洲權力鬥爭的各國君主，其所 以遠赴聖地，也是藉重於民眾的熱血和力量。

這些農民，將牛作為戰馬役用，以貨車搭載僅有的財物及子女，緩緩前進。此種情景映入時人眼 廉，亦覺可悲。他們滿懷希望欲擺脫身為佃農的重擔，因此一窩蜂的參與十字軍，前往據說「遍流牛奶與蜜的巴勒斯坦」，那知在前方等著他們的卻是殘酷的命運。 追隨隱者彼得的農民皆喪生殆盡。而歷經千辛萬苦始抵達敘利亞的農民，也無法擺脫歐洲封建社會的習尚。儘管如此，他們依然對宗教狂熱地信仰，毫不覺醒。貴族 和騎士隨著時間的演進遠離此一運動，而大眾的煽動卻反而日益加強。如是所掀起激昂的興奮狀態，亦滲入兒童的心目之中。一般人遂相信十字軍為追求武力勝利， 一再地大肆層殺而導致失敗，惟有以兒童非暴力的純真才可擭致勝利。此一美麗的幻想，引發了一段悲劇性的插曲。

兒童十字軍係一二一二年 發起於日耳曼和法蘭西。在德國科倫有位名喚尼古拉年方十歲的少年，四處勸說參與十字軍。據傳約有二萬兒童追隨其後翻越阿爾卑斯山。教宗依納增爵三世大為感 動，曾言「吾輩當因此子而自感形穢，當吾等尚在沈睡之時，彼等已意氣昂揚地出發。」但教宗也於是歸國，且訓誡幼童待成年後再完成擔任十字軍的使命。至於已 南下義大利者，布魯登西(Brundisium)主教亦阻止他們出發前往聖地。兒童十字軍之中，敗興而歸者尚屬幸運。因為在那批執意前往聖地的少年，有不 少備受奸商矇騙，大都送往東方淪為奴隸，而少女則押至義大利，入火窟或充為女奴。另一方面在法國奧爾良城(Orleans)有一少年艾廷納，宣稱在牧羊之 際接受神的聖誨，此事經四處傳播，吸引三萬名兒童，到達馬賽海岸，他們期待著摩西率信徒渡海時，海水分道為二，使彼等順利通過的神蹟重現，但是始終未見奇 嘖，二位行騙者謊稱將以船隻載運彼等前往目的地。他們乃分乘七隻船，途中遭遇海難，其中二隻沈沒，兒童盡葬身海底。其他生還的少年，亦難逃厄運，在亞歷山 大港淪為奴隸，運送各方。

十字軍東征的影響

第五次以後的十字軍東征，僅是冒險行為或極其悲慘的境 況。教宗依納增爵三世再度倡導第五次十字軍，齊集於亞克，進攻埃及。首先包圍達米艾塔(Damietta)並攻陷此城。此時埃及蘇丹提議倘若十字軍歸還達 米艾塔，則出讓巴勒斯坦大部分，十字軍拒絕，以一年半的時間，等待神聖羅馬皇帝腓特烈二世的援軍前來支援，但希望落空，始進軍開羅，卻遭擊潰，甚至捨棄達 米艾塔，逃離埃及。如果其目的僅在收復聖地，那麼在此一輕率的戰役失敗之前，當已收復聖地。

定居於敘利亞的十字軍，的確仍保存著身在 故國時的工作和觀念，而且大領主建築城堡和要塞統治征服土地。由於十字軍的權力和領土的獲得建立在被征服者的痛苦之上，因此被征者對其痛恨入骨，屢唾罵之 為「法蘭克走狗」。儘管如此，他們與回教徒時相過從，頗能接受當地的風土習慣和觀點，毫無隔閡。並且「娶敘利亞、亞美尼亞或改宗基督教的回敦徒 (Saracen)為妻，與妻子之親族共同生。」且彼等「以東方人自居，遺忘自己的故鄉和土地。」他們將十字軍奪取的回教寺院改建為基督教的教堂，其中特 地保留一間回教禮拜堂。相反地，有些回教寺院內，設置基督教講堂。而且回教徒將背叛基督教教會的不肖之徒引渡給基督教徒。基督教修道土也極力拯救被販為奴 的回教徒子女，兩者合作無間。

此種關係，在歐洲也並非無樁之談。事實上，攝取東方文化的中心地點並非敘利亞，而應在西班牙、西西里。 因此也有些例外的人物，如腓特烈二世被稱為「接受洗禮的西西里蘇丹」。他傾心於地中海和西西里，將神聖羅馬帝國奠基於此，因此宮廷裝飾成阿拉伯型式，並且 派遣宦官守護壯麗的後宮。此外，在各地建築奇妙的多角形城堡，親熱地與回教徒舉杯共飲。他喜好運動和阿拉伯式的「獵鷹」，甚至親自撰寫相關的書籍。當然此 種做法和他想藉外交手腕解放聖地的嘗試，並非如出一轍。他有領土的野心，因此在外交場合經常誇示武力的強大。總而言之，他與埃及蘇丹之間的交涉十分成功， 一二二九年簽訂協定，回教承認部分的耶路撒冷、拿撒勒(Nazareth)及伯利恆(Bethlehem)係屬於基督教徒所有。但是，教宗指責此一協定保 向惡魔讓步，在聖地的騎士團亦對皇帝表示反感。因為騎士團所屬的大教堂原係回教保留的財產。結果，腓特烈反而引起敘利亞‧法蘭克人內部更嚴重的失和。一二 四四年喪失耶路撒冷，始終無法再度收復。

由法王路易九世(也稱聖路易)指揮的第六次十字軍，道經塞浦路斯，終於攻擊達米艾塔。此時， 埃及再度提議以達米艾塔交換耶路撒冷。路易拒絕接受，目標指向開羅。結果，於曼索拉(Mansura) 一役敗北，且瘟疫和餓饑交侵，不僅如此，後路又遭封鎖，路易及其大軍棄守達米艾塔且付出償金才得以安然撤退。此後四年，路易滯留耶城，奪回數個城市。最後 的第七次十字軍亦由路易親自統率，雖有雄才大略，不幸於攻占突尼西亞(Tunisia)後，遽告崩殂。

在路易九世進行征伐這一段期 間，自敘利亞的安提阿，的黎波里等為首各重要地點相繼淪人埃及蘇丹手中。一二九一年最後一個軍事據點亞克淪陷。十字軍運動遂告結束。那麼，長達二百年的十 字軍運動，對歐洲造成何種影響？在此運動進行中促成王權的集中、教宗權的衰退、都市的發達和文明的進展等與十字軍不無關連。然而十字軍並非以上結果的主 因，而是間接影響的產物


十字軍東侵

　　１０９５年１１月，法國克萊蒙城郊外的空地上，集合起了大批教士、封建主、騎士和老百姓。在初冬的寒風中，萬頭讚動，人聲嘈雜。
　　太陽升到了樹梢，只聽得一陣號角伴著鼓聲，一隊人舉著巨大的十字架從遠處走來，後面是一輛裝飾華美的大馬車。十字架被安放在用石頭和泥土築成的約３米高的台子中央。教皇烏爾班二世從停在台旁的車中走出，登上了高台。二百多名手執長矛的衛兵在台子四周肅然環立。
　　人群安靜下來，人們的視線集中到了教皇身上，等待著這場宗教大會的主角發話。
　 　立在巨大十字架前的教皇，挺了挺身，舉起手中的《聖經》，用銅鐘般洪亮的聲音說：“上帝的孩子們，現在，在東方，一個叫做什麼‘伊斯蘭教’的異教教徒 們，正在迫害我們的東正教兄弟。耶穌聖墓的聽在地，聖地耶路撒冷已被那些異教徒們佔領。這是何等的奇恥大辱啊！那些異教徒是一群惡棍、魔鬼。主已經在召喚 我們，去投入戰鬥，到耶路撒冷去，去消滅那些惡魔，去解放‘聖地’！為解放‘聖地’而戰的人，將來他的靈魂都可以升入天國！”
　　聽眾狂熱的 宗教情緒被煽動起來，“拯救東方兄弟”、“消滅異教徒”、“解放聖地”的喊聲此起彼伏，回盪在曠野。教皇繼續說道：“教民們，那東方的國家，遍地是牛乳、 羊乳和蜂蜜，黃金寶石隨手可拾。誰到那裡不會成為富翁呢？去吧，把十字架染紅，作為你們的徽號，你們就是‘十字軍’，主會保佑你們無往而不勝的！”
　　如痴如狂的騎士，封建領主和平民們，歡呼著，跳躍著，爭先恐後擁上前，向教皇的隨行人員領取一塊紅布做的十字，戴在自己的胸前或肩上。凡是戴上這塊十字紅布的，就算走上了“主的道路”，成為了十字軍的一員。
　　教皇的號召不脛而走，很快傳遍了西歐各地。飽受災荒之苦的農民，渴望到富庶的東方發財的騎士以及一心想著擴充自己政治經濟勢力的大小封建領主們，紛紛組織成了十字軍。
　 　第二年春天，法國北部、中部和德國西部窮苦農民組成的十字軍，首先分別從本鄉出發，踏上了征途。他們衣衫襤褸，有的還拖家帶口，幻想著到富饒的聖地去安 家樂業。然而，這批烏合之眾的“窮人十字軍”，歷盡艱辛到達小亞細亞草原時，他們遇到的是塞爾柱土耳其人裝備精良的鐵騎。一場惡戰之後，“窮人十字軍”大 部分被殲滅，只有一些人僥倖逃回，他們帶回的不是金銀財寶，而是悲傷與慘痛的記憶。秋天時，由騎士組成的十字軍，開始從法國、意大利和德國西部出征。他們 由封建領主率領，武器準備精良，組織也比較嚴密，總數約四萬人。經過小亞細亞半島，向耶路撒冷挺進。
　　這時的小亞細亞和巴勒斯坦等地處在塞 爾柱土耳其人的統治下，實際上已經分裂成一些各自獨立的小國。面對這支強悍的十字軍，這些小國難以組成統一的反抗力量。十字軍一路得以勝利進軍。終於在 １０９９年７月，攻陷了耶路撒冷。瘋狂的十字軍士兵，開始了大規模的搶劫和屠殺。在著名的阿克薩清真寺，一萬多名無辜的平民男女老幼全部被殺死，鮮血流成 了小河。
　　十字軍在宮殿、寺院和民居四處搜掠著金銀財寶。他們居然訂下這樣一條規矩：誰先闖進某家宅院，誰就是這座宅院的主人。整座城市被洗劫一空，十字軍將士人人都發了大財，一夜之間變成了富翁。
　　十字軍在他們佔領的地區建立起了幾十個十字軍國家，最大的是耶路撒冷王國，此外還有安條克公國、的黎波裡伯國等。
　　然而，這些國家並不穩固。到１１８７年時，東方人民在能征善戰的領袖薩拉丁領導下，最後消滅了十字軍主力，收復了耶路撒冷。德國皇帝、英國和法國的國王又組織了第二次和第三次十字軍東侵，也都以失敗告終。
　 　１３世紀初組織的第四次十字軍遠征，計劃是乘坐威尼斯船只去進攻埃及。而在威尼斯商人的慫恿利誘下，十字軍的進攻矛頭指向了東羅馬帝國。這批歐洲騎士， 毫不留情地進攻和搶劫了信奉同一個“十字”的國家，早已忘記了收復“聖地”的聖諭，暴露出了他們所謂的征討異教徒不過是侵略的借口。拜佔庭帝國近千年的文 化藝術珍品遭到徹底的搶劫和破壞。
　　十字軍遠征共進行了８次，歷時近２００年。到１２９１年，十字軍佔領的最後一個陸上據點阿克城被穆斯林攻克，至此，十字軍東征告終。
　　在十字軍東征中，歐洲的騎士、封建領主和教會大發橫財，卻沒有給勞動人民帶來任何好處。許多農民被編入十字軍後，一路上受凍、挨餓、生病、陣亡，還有不少人被抓去賣為奴隸，成千成萬的農民就這樣慘死他鄉。
　 　而最悲慘的還是“兒童十字軍”。那是在１２１２年，在教皇和封建主的哄騙、煽動下，３萬多名兒童參軍。他們大多是農家孩子，年齡不超過１２歲。在法國馬 賽集合後，被送上木船渡海“東征”，結果，有的船遇風暴，沉入大海；有的船到埃及，船上兒童全被船主賣為奴隸。在德國，也有２萬兒童受騙參軍。他們好容易 翻越阿爾卑斯山，就餓死了一大半，剩下幾千人到了意大利，又被拐賣掉不少。“兒童十字軍”坑害了５、６萬天真無辜的孩子。
　　從１０９６年到１２９１年間，這場斷續進行的近２００年的十字軍東征，不僅給東地中海地區的人民帶來深重的災難，也使西歐人民作出了重大犧牲。

。

中年男人的魅力James Denton

慾望媳婦Desperate Housewives

The Forbidden Tale

PETER KRISZTIA

Height	184 cm	Weight	87 Kg
Chest	108 cm	Suit Size	52/50
Pants Size	32 (US)
Hair	Brown
Eyes	Brown
Shoe	42	D.O.B.	1974
Languages	English
Reference work	Devergo, Agressor Catalogue, Promax, Martini.
Type of work interest		All modeling jobs

as Peter Kristzia / Peter Kristia:
HUNGARY MEN Falcon
HUNG BUNCH Falcon
UNDER FIRE Falcon
WINNING STREAK Falcon
BASIC TRAINING Falcon
FULL EXPEDITION Falcon
IDOL HUNKS Csaba Borbely / Pacific Sun
JACKHAMMERED Csaba Borbely / Pacific Sun
REVENGE OF THE DRAGON - PART 1 Csaba Borbely / Pacific Sun
REVENGE OF THE DRAGON - PART 2 Csaba Borbely / Pacific Sun

as Viktor Selvey:
AWESOME Matt Sterling
ENDLESS HEAT Matt Sterling
FEEL THE FIRE Matt Sterling
UNCUT (bottom) Matt Sterling

as Victor Hogyes / Viktor H. (High Octane) Handsome:
UNDER ARREST
EURO TOOLS
FARM BOYS
BOYS OF THE BASTILLE

as Milos:
ABDUCTION ZONE Pacific Sun

as Peter Csak:
TABOU Clair Video

other:
SWISS GANGBANG All Worlds

His straight Filmography

as Kevin King:
DOWN YOUR THROAT Smash
FIRST CLASS EURO SLUTS 2 Redlight District 2004
LEG AFFAIR 3 Hustler 2003
LEG AFFAIR 4 H2 2003
NEW GIRLS Redlight District 2004
PROFESSIANALS 2 Hustler 2003
ROAD TO ATLANTIS Hustler 2004
SEX AMBASSADOR New Sensations 2004

as Gunter Kellik:
FORBIDDEN TALE

stats:
Hair Color: Dark Brown
Eye Color: Brown
Height: 6' 1''
Position: Top
Build: Gymnast
Body Hair: Hairy
Cock: 9'' uncut
_______________________

Height: 184 cm
Weight: 87 Kg
Chest: 108 cm
Suit Size: 52/50
Pants Size: 32 (US)
Hair: Brown
Eyes: Brown
Shoe: 42
D.O.B.: 1974
Languages: English
Reference work: Devergo, Agressor Catalogue, Promax, Martini.
Type of work interest: All modeling jobs

約會手冊

畢業舞會有備 少男免出糗

今日美國報4日報導，又到了高中畢業舞會的季節，這往往是年輕男孩的惡夢。對很多人而言，舞會的晚上也是第一次約會的晚上，與邀約舞伴共同出門的應對舉止使他們充滿焦慮。
有些少男到了高中尚未約會，從未有穩定交往的女朋友，也許他們仍在試圖了解自己。但是舞會季節沒時間反省自我，春天一到，就得準備白色禮服，還得邀約舞伴。
光是開口詢問心儀女孩是否願意擔任舞伴，就令人手腳冰涼，舞會那天兩人還要相處整個晚上，就更緊張萬分。例如結束道別的禮儀，到底應該輕輕一吻，還是握手即可？
一個全國婚友機構打出「只是一頓午餐」的口號，傳授第一次約會的「須知」，這也適用於畢業舞會的晚上。
1.了解時事，知道現任總統是布希，伊拉克戰事未了，以及流行樂排行榜的當紅歌曲。
2.知道當季的運動賽事，以及你加油打氣的隊伍名稱。
3.至少聽過紐約時報暢銷書排行榜上的三本著作。
4.知道最後一次旅行目的地的正確發音。
5.了解Cabernet(一種紅葡萄酒)和Chardonnay(一種白葡萄酒)的差別。
6.至少準備一個有趣的益智話題以供談論。
7.至少能生動說出一個笑話。
8.了解附近地區的藝術動態。
9.假如餐廳菜單把你難倒的話，乾脆用手指點菜。
10.不要忘記車停在何處。