How ya' doing, Victor? I think you got fucked at the Mr. Olympia.  There's no way you should have finished out of the top six. That's serious bullshit! I'm here to tell you the fans feel you. I know you'll avenge that dishonor. I have a question concerning beans. I know you eat plenty of beans because you're Dominican. I love beans too, but I never see other bodybuilders eating them. What gives?

            Don't listen to that hater, mi-ho! Ain't nothing holding me back from my beans and rice. Beans aren't as popular here in the States. It's hard to get them at most of the commercial restaurants. If they carry them, it's usually limited to one variety. In fact, I was in Philadelphia once and I couldn't find a can of beans to save my life. I asked the grocery clerk and she looked at me like I was speaking a foreign language. I had to bounce over to the ethnic grocer's to hook up a plate.

            Beans are one of nature's power-packed morsels. For starters, they're loaded with fiber. Most of us bodybuilders don't get enough of this good stuff.  Fiber is important to keep our digestive tract clean and healthy. This is especially primo because of all the protein we consume, not to mention fiber's role in fat loss. A typical number for the average bodybuilder should be around 20 to 25 grams of fiber a day. Second, beans are also high in protein. Yeah, yeah, I've heard about beans not having the same protein amino acid chain or whatever as beef or eggs, but it's good enough if ya ask me! What more do you need?

As for fat levels, it depends on which beans you're talking about. You should know better than to eat the bean burritos at Taco Bell or from a vending machine. Kick those to the curb. Generally, I like to go with fresh beans, but canned, baked and refried are okay, too, as long as you read the labels. As a bodybuilder, you should read the labels on everything you eat. Fats, simple sugars and carbs can creep up on you from anywhere.

Beans are one of the few foods that pack protein, carbohydrates and fiber into one punch. I always kick them with rice and a meat dish with plantains for a complete meal. Here are approximate protein and fiber contents for some of my favorite beans (based on one-cup servings) that I stole from my sister's cookbook:

Beans        Protein                Fiber 

Black              15g                 15g    

Pinto               14g                 15g

Lima               15g                 13g

Refried           14g                 14g

Kidney           16g                 16g

Garbanzo      14g                 12g    

H2OHHH

Hey, Victor! You looked dynamite at the GNC! I heard you're gunning for the Arnold Classic next. If so, you can bet I'll be in Columbus cheering you to victory. I know water's important for bodybuilding. I've been working up to a gallon a day. My buddy suggested I try vitamin-enhanced water. Is this stuff better than just plain water? I don't want to pay extra if it's just a load of crap.

            Most of these enhanced waters are full of it. If they're enhanced, it's usually with extra sugar. And who needs empty calories from their water? You might as well drink a soda. However, some of these products are on the real- sort of. The key ingredient to look for in these waters is the electrolyte count.  Electrolytes are salts that conduct electricity. Electricity is important for normal bodily functions. This is how cells communicate with each other. The most common electrolytes are sodium, potassium, chloride and bicarbonate. That's the extent of my medical knowledge on electrolytes. I just know you need to replenish them constantly, particularly after blasting in the gym. If the electrolyte count is higher, give it a try. Just beware of calories and sugar. These drinks are considered to be lighter versions of sports drinks. It's crazy that you have to worry about sugar and calories in water of all things.

            Me? I stick with plain old water. It's worked for millions of years! Think about it: In all these centuries of scientific discoveries and improvements, how much has been done to change or improve water? Basically, the most we've done is make it cleaner. Water's about as perfect as anything can ever get.  Why fool with one of Mother Nature's most basic and vital ingredients for life and health? Plus, I'd rather spend my money on steaks and chops than fancy, high-tech "water."   

WHICH WHEY IS THE WAY?

Victor, I'm 18 years old and a newcomer to bodybuilding. The trainers at my gym are always talking about whey and casein protein. I don't know jack about nutrition. I thought protein was protein. Can you explain why these guys are telling me to take in these forms of protein? Are they trying to scam me outta my hard-earned cash? I know I can trust you to tell it like it is.  

            Congratulations on starting bodybuilding. Right off the bat, you have to be down with nutrition. You can lift your nuts off, but if you fail to take in quality food and supplements, you won't see much improvement. I don't know if the dudes at your gym are pushing their own line of protein products or not, but the bottom line is that whey and casein protein are valuable sources of your daily protein requirements.

            Read up on every issue of MD for the latest on nutrition and training. You need to eat at least one gram of protein per pound of bodyweight. Don't listen to all the hype about RDA (recommended daily allowance) and how we bodybuilders consume too much protein. Bodybuilders need more than the average person, just like any other serious, hard-training athlete. Protein is used for virtually all the physiological needs of the body. You're training hard in the gym to pack it on. You can't build extra muscle mass if your body has no protein to spare.

            Before I lay it down for you, keep this in mind at all times: Nothing beats whole food for solid nutrition. Protein shakes and MRPs are supplements to a diet rich in protein from animal sources. Keep this in your head as you read about whey and casein protein supplements.

            Whey is a derivative of milk serum. It's the soluble part of milk protein.  Whey has higher amounts of branched chain Amino Acids than other protein sources. This is important for building muscle. It's a fast-absorbing protein, making it ideal for pre/post-workout shakes. Whey is almost like an amino acid injection, plus it tastes great and goes down easy. Another plus is that it doesn't cause uncomfortable and embarrassing gas and bloating. I remember the protein powders back in the days I started lifting. I spent hours on the toilet thanks to that crap, literally! Whey is definitely a real playa.

            Casein is another derivative of milk protein. Unlike whey, it's a slow- absorbing protein. Your body needs a constant supply of Amino Acids in the bloodstream in order to be in a state of positive nitrogen balance. This is how it builds muscle. When there's an absence, it breaks down muscle tissue for Amino Acids to fuel other physiological needs. This is why it's important to eat several small meals throughout the day. Casein is the ideal choice for a meal replacement shake or bar, because unlike whey, it trickles into your blood in a steady stream, almost like real, whole-food meals. Casein is harder to drink, doesn't taste as good (in my opinion), but does kinda ball-up inside your gut and slowly release the aminos we need. For my money's worth, I'm sold based on that principle alone.

            You'll want to split up your daily protein into a combination of whole food and protein shakes or bars. You can alternate between those sources. You gotta drop it at the right time, too. There are times when you want a quick shot instead of a steady stream. Take in whey protein when you need fast absorption, such as post-workout, and casein for a steady stream throughout the day and night. Think of whey as an anabolic source and casein as an anti-catabolic source.

Let me repeat that whole foods such as lean beef, poultry, fish, beans and eggs should be the main core of your diet. The shakes and bars are merely supplements to help you accommodate your protein requirements.  Sometimes, choking down enough steak, chicken and fish can be a bitch. I know that. This is where shakes and bars come in handy. Plus, they're perfect if you're rushed for time. Before buying the goods at your gym, check out the local health food store or shop online. You can usually find some pretty cool bargains.

              One last thing, amigo. Watch out for some protein bars out there. They are jacked up with "hidden" alcohol-based carbs (look for "glycerol" in the main ingredients list) and saturated fats. I have seen a couple that are sound nutritionally, but honestly, keep the bars to a minimum if you can slam down an MRP or straight protein shake.

Road to the Arnold Classic

Journal Entry: December, 2004

HOLIDAY HEAVEN

Turkey Day. Good old Thanksgiving. Same old stuff every year; family, turkey, boring. I'm not really a holiday person. Go ahead and call me Scrooge or whatever. People use the holidays to take a break from work and rejuvenate themselves. Not me, though. I guess if I still had my gym, I'd look at it that way.

BACK TO THE GRIND

After the Olympia I blew up to 290. It felt great. I was like, "Ehh, Ronnie, eat your heart out!" Right now, I'm 280. It feels the same as 250 or 260. That's how comfortable it is. My body has adapted to the heavier weight. I can wear it with ease. Ten more pounds is not unreasonable at this point.

I'm rested and ready to lay it down at the Arnold. I'm dedicating the show to my gym, which recently closed down. I'm still recovering from my wrist injury, but rest assured, I shall overcome. I'm up for the whole Arnold Classic weekend in a big way. It's going to be a blast!

The Arnold is special. It's almost in a category by itself. I've now won the GNC and the NOC and stood onstage at the Olympia. The Arnold is the next step. It's definitely the most respected show in the industry. I placed thirteenth at the Arnold two years ago. It's going to feel great to improve on that.

              It's time for all those New Year's Resolutions. That means the usual bag of BS and false promises. For me, my number one priority is to be at my best for every single show. I plan to keep delivering. God gave me the health and strength to continue with my work ethic. With that in place, everything else will flow like wine. It's all about maintaining focus and training like every day is my last one on earth. I can accomplish anything as long as I stay on the path.

This is how psyched I am. I only took four days off from training. My mind and body are synched to do this thing. The muscles cannot afford to sit still.  The weights are calling me without fail. In the past, I couldn't understand how Ronnie could hit it six days a week, but I get it now. There's no need for R&R when your mind and body are primed for the job.

Sixteen weeks is my standard for contest prep time. I did that for the NOC and the Olympia. This time for the Arnold Classic, I'll give it a good 12 weeks. For about two weeks, I'll wean my intensity down to about 90 percent.  Then I'll lean into it until I'm at my full 110 percent.  From this point, there's no stopping me. Next stop, the Arnold Classic in March.

VICTOR'S HOLY TRINITY

I never worry about my competition. I'm focused on three things: me, myself and I. For my first NOC, I knew I'd get lost in the crowd. I finished in eighth place, which I could live with. At the 2002 Ironman, I knew I looked like shit. There was no need to worry about anybody else. Same thing with the Arnold. I don't fool myself into thinking I'm better than I really am. I'm a realist.

When 2003 rolled around, I knew I had it. It was my time. Still, I don't even want to know who's gonna be trading blows with me. Everybody's gonna have a body part or two that will be better than yours. If you stress over that, it could push you over the edge. It's enough work to be the best you can be.  That's the only thing you have control over, anyway. The rest is in the hands of the judges.

IT WAS BOUND TO HAPPEN

Props to my boy Capriese Murray on doing what everybody knew would happen eventually: turning professional. Capriese is a tank!  The other guys were just Humvees. He'll enter the fray at the brand new IFBB New York Pro contest next year. New York will be the perfect venue for him to blow the roof off.

We were on the same stage back in '97. It's gonna be great to have him up in the ranks. He'll be ready too. My dawg was competing when Jay Cutler was a teenager! It took a long time. The wait made it that much sweeter.

By the way, there's one thing I gotta get off my chest about the Nationals.  I take offense at the way the guys walked out after the decision was announced with Capriese in first place. That was disrespectful. When you lose, you take it like a man and give the winner his props. You don't hate on your fellow competitors.

To e-mail questions for Victor, visit MD online at www.musculardevelopment.com.