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Thank you all very much for the replies. Tons of great advice that I will definitely take to heart.

As far as I can tell the one good thing about the hate and rage I am feeling is that I have been able to hide it fairly well. I have never been out of control in front of family and friends. Even when my mom told me that she wouldn't look into any of the information I have been giving her because it might change the way she feels about her two best friends (One is a jew and the other is a hispanic). Obviously this type of thing frustrates the hell out of me and is what has set off the latest waves of hatred (Not towards my mother but towards the system in general). Every time I see some whigger or a beautiful white girl with a nigger it enrages me. This is also the case when encountering jews. I know that what I am feeling is natural and also very useful but as far as turning this energy into the useful type it is going to take some time.

Again, thank you all for the replies and sound advice.

R!

Hello everyone.

As some of you may know I have been attempting to live as salubrious as possible. This has been my first real attempt at trying to change my lifestyle. The only real problem I have run into so far has been in dealing with my anger and hatred. I am 21 years old and I have heard it is natural for men my age to be angry but I feel like it is consuming me. It's not just hatred for the Jews but also for all the stupid people and my ancestors who sat by and let this country decay and be taken over. I just can't seem to get over this or even use it effectively (outside of the gym that is). I know that it is natural to feel this way towards my enemies but I feel hate towards members of my own family not to mention all the brain-dead whites out there.

I am hoping that some or one of you has been through this and can possibly give me some advice on how to control this or at least subdue it. Keep in mind I have only been "awake" since ~Jan 08. I am new to all of this so perhaps with time my feelings will fade? I really could use some help here. The past year I have had ways to temporarily deal with these feelings but in trying to stay in line with salubrious living I was forced to discard them.

Please, Brothers and Sisters, help me out here. It's impossible for me to talk about this with my family or friends (they could never understand) and could really use your help.

Pretty much every question I have had so far has been answered by this site.

http://www.rawfoodexplained.com/

I highly recommend it.

Only time for a quick update but I have been feeling great. It really is amazing how quickly I have noticed changes. Not just in my energy level but also my concentration and memory.

I'll be posting my current workout routine sometime this week.

It really is amazing how simple life is when following the golden rule. My rational side is easily able to overtake any cravings or depressive thoughts. I don't know about you all but it feels good to repeat it to myself often (along with the other beliefs).

Creativity truly is amazing and it feels great to have a purpose and finally to have found my identity.

R!

["Do more cardio."]

My diet has been a variety of fruits, veggies, and nuts. I generally eat until I am full or at least beginning to feel full.

Nuts:
Raw Walnuts
Raw Almonds
Raw Sunflower Seeds

Fruits:
Nectarines
Variety of Apples ("Organic" when they can be found)
Cantaloupe  (The average has about 100 total calories. This is a great fruit, tons of nutrition.)
Watermelon
Honeydew
Grapes
Cherries
Orange
Strawberries
Blueberries
Blackberries

Vegetables:
Carrots
Tomatoes
Spinach


That is basically all I have eaten for the past 3 days. So far things are going great. Plenty of energy and my headaches have already cleared up. Even something simple like reading can be a bit of a challenge (And I have been a huge reader my entire life) has become harder the past few years. It might just be my imagination at this point but I feel like my attention span has improved already. In the past, after most meals, I would experience a terrible stomach ache. Now that I look back this seemed to have been mostly after heavily meat meals. Past 3 days I have had nothing of the sort.

One problem that I have found with eating fresh and natural is that many foods are heavily sprayed with chemicals and grown with chemicals. This is one of my main reasons that I decided to invest in land where I can grow my own. All natural and organic. Hopefully by the middle of next year I will be eating my own home grown fruits and veggies.

I would also like to quickly mention, for any newer members out there, I have been heavily inspired by an old Creator's speech about Salubrious Living. He makes quite a case for it and it is well worth a listen for anyone that needs a bit of a kick in the ass regarding their nutrition. If it is still available, you will be able to find it on our main website.

Dr. Clay Hyght: Do Your Damn Cardio
http://www.tmuscle.com/free_online_article/sports_body_training_performance/advice_you_dont_want_to_hear

"How do I get rid of this?" the person asks as he grabs the excess fat around his midsection. It's by far the most common question I get.

Unfortunately, the answer to that question also happens to be the most ignored advice I've ever offered: "Do more cardio."

Nothing aggravates me more than a person asking for my advice, but not following it. It makes me want to quote Gunnery Sergeant Hartman in Full Metal Jacket: "Were you born a fat, slimy, scumbag, puke piece o' *, Private Pyle, or did you have to work on it?"

If your diet is in check and your training program is squared away, then how in the hell else do you think you can burn more fat? Is the Fat Fairy going to wave her lipolysis wand and make you lean?

I know what some of you are about to say: "Won't I burn muscle?" To paraphrase Sgt. Hartman: "That's right. Don't make any f***ing effort. If God wanted you to be lean he would have miracled that fat off your ass, wouldn't he?"

The fact is, most people don't have what it takes to diet so hard and do so much cardio that they burn any muscle tissue at all, much less a measurable, noticeable amount. Let's review some basic exercise physiology:

The primary fuel for low-intensity exercise — aka steady-state cardio — is fat. The primary fuel for high-intensity exercise — weight training, intervals, and start-stop sports like basketball or hockey — is carbohydrate. Following high-intensity exercise, your body burns more fat than it otherwise would, thanks to EPOC — excess post-exercise oxygen consumption, more commonly referred to as the afterburn.

In neither circumstance is the protein stored in your muscles a significant fuel source.

Only under extreme deprivation does your body try to burn muscle to meet energy demands. And even then, there's an easy and painless way to give your body supplemental protein to use as energy: branched-chained amino acids. Tasty as it is, your body will gladly bypass your muscle tissue if there's an easier way to get what it needs.

But let's forget what I just said, and assume you're training so hard and dieting so seriously that your body has no choice but to burn some of your muscle for fuel. If I said you could get to 5% body fat, but at the cost of three ounces of muscle, wouldn't you take that tradeoff?

If not, then your problem may not be physiological, if you get my drift.

Two more excuses I hear more often than I'd like:

"But I already do cardio." Unless you're Dexter Jackson, you won't get ripped with 30 minutes of treadmill walking three times a week.

"Can't I just take fat burners?" Sure ... if you're already doing three hours a week of steady-state cardio, along with an hour of high-intensity intervals. Fat-burning supplements are not replacements for cardio.

My advice: If you're doing as much as you can with your diet and your strength training, and you still aren't as lean as you want to be, you need to stop looking for excuses and just do your damned cardio.

The site, t-nation.com, is a really great resource. If you can get past their constant advertising their own products they have some really great (And well researched) advice and articles.

Some more great advice (That I need to follow):

TC: Screw Overtraining

In all my years in the business, overtraining remains one of the main reasons...er, excuses, given as to why Johnny won't grow.

Sure, Johnny's an overachiever. He's so dedicated to building a big bad-ass body, so singularly minded in his goal, that his body hasn't grown a pound in 5 years. Oh yeah, it's overtraining.

To quote Senator Clay Davis from The Wire, "Sheeeeeeeeee-it."

I'm going to tell you two truths; two truths for the price of one:

1. I ain't never made love to an Aborigine woman.
2. I ain't never seen anyone overtrain on squats or deadlifts.

There's nothing to say about the first truth, but the second one? It may need some elucidatin'.

Yeah, yeah, yeah, I'll admit it's easy to overtrain on curls, or triceps extensions, or anterior shoulder raises, etc. It's easy to beat the * out of small muscles and it happens often because, frankly, it doesn't take much to work those muscles. A lot of guys can even carry on a conversation while doing them; maybe even complete Soduko puzzles at the same time.

But squats and deadlifts be different animals, Willis. They work the entire body. They hurt. They make the Tostitos you had for lunch want to see daylight again.

That's why people don't like them, that's why people don't do them. That's why virtually no one works hard enough. That's why nobody ever overtrains on squats and deadlifts. It's certainly possible, but it never happens.

I know what people a lot smarter than me say about the nervous system and not working to failure and heavens, put yer galooshes on before you go out in the rain, you silly boy, but the truth is, you gotta' hug the floor once in a while after a set.

You must tax the body to grow. If you do that every time you train, yeah, you may be overtraining. Otherwise, you're just jerking off, and half-heartedly at that.

More on conditioning and cardio:

Tim Henriques: Your Conditioning Blows

Strength athletes love to quote the research showing that cardio can decrease force production. I've used it myself to justify doing only 20 minutes of cardio a week so I could spend more time lifting heavy *. Others use it as an excuse to be fat and out of shape.

I think all of us need some element of conditioning in our training programs. We all need to include something that raises our heart rates and improves our overall endurance. Those activities not only increase our ability to train hard and train well, they also improve our health. And, as Clay Hyght noted earlier in this article, they help us reduce body fat.

That said, I'm no fan of jogging for strength athletes. I won't disagree with Clay about its usefulness to bodybuilders who're trying to achieve low-single-digit body fat — he's the expert, and if that's your goal, listen to him. But if you're more interested in strength performance, I think shorter and more intense cardio workouts will improve your conditioning without any risk of decreasing your strength or power.

Brisk walking, especially if you go up an incline and/or walk with a weighted backpack, is great for general conditioning. Do it a few times a week and you should notice significant improvements in your overall fitness level, along with some noticeable reductions in the size of your gut.

If steady-state cardio isn't your thing, you can try interval training. But I urge caution. Keep the workouts short — 20 to 30 minutes of combined work and rest intervals. Go short and really hard, rather than long and kind of hard.

Some of my favorite cardio workouts:

• One-mile sprint on a bike. If you can't go outside with a real bike, I like the Expresso Virtual Reality Bike, if you have access to one of those.

• 500-meter rows. Try 1 to 5 intervals on a rowing machine, with a one-minute rest in between.

• Five-meter sprints. Here's something you can do indoors, in your gym's aerobics studio. You need to go easy at first — you're at risk of pulling a muscle if you sprint full speed when you haven't done so in a while. Try for 15 to 20 reps with very short breaks in between. If you're outdoors and want to sprint longer distances, I'd keep the total distance of your sprints to 400 meters or less. So if you're sprinting 20 meters, your max would be 20 reps.

• Kettlebell swings. A guy at my gym does 3 sets of 30 reps with 100 pounds, with 30-second breaks in between each set. See if you can match him.

• StepMill. Try somewhat longer intervals — up to five minutes — with whatever time you need to recover in between. Keep your total workout to 30 minutes or less. For more pain, try it wearing a weighted vest.

• Ab-wheel wheelbarrow walks. Hold onto an ab wheel, have someone grab your legs, and then get pushed around. Weave through obstacles to make it harder. It's not the kind of thing you can or would even want to do in a crowded health club, but in the right circumstances, it's a lot of fun and a hellacious workout.

The classics like farmer's walks, sandbag carries, sled pulls, car pushes, tire flips, and sledgehammer work are always good ideas. You're only limited by your creativity.

Spend 30 to 120 minutes per week on your overall conditioning — or more, if you're also walking — and you'll feel better, look better, and have better overall stamina in your workouts and activities. You may or may not get stronger, but you sure don't have to worry about getting weaker.

[Now, I think you can actually build a pretty great body being a vegan. I don't think that's a problem. I think you can be a successful athlete as a vegan too.]

Thank you for that reminder Rev. Cambeul.

I don't have time to type up a post as detailed and updated as I would like at the moment so for now I will just post an article I just got done reading entitled, "Can Vegetarians Build Muscle?". The article was written by Chris Shugart from T-nation.com.

Here is a link to the entire article: http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/can_vegetarians_build_muscle

And here are some quotes:

Testosterone Muscle: John, what the heck are you doing, and why the heck are you doing it?

John Berardi: I've always been interested in the vegetarian thing, simply because of all the debate. I leaned toward the anti-vegetarian stance early in my career.

As an athlete and a weight lifter, I grew up around guys who liked to eat meat. It's beyond scientific question anymore. It's beyond any sort of reasonable debate. It's almost religious. Eat meat and you're good. Don't eat meat and you're an idiot.

The fascinating thing is that vegetarians and vegans take the exact same approach, just from the other side.

TM: So what is included? Is it all plant-based, or is there some animal food involved?

JB: I'm going to have three eggs in the morning and I'm including some honey, which I've recently learned is a no-no for vegans. I'm also taking a digestive enzyme supplement that contains about 15 milligrams of ox bile, so technically that's not vegan-compliant. The rest is completely vegan, so I guess that technically makes me a pretend lacto-ovo vegetarian.

TM: Is meat really bad to begin with? Are the vegetarians on to something, or are they just weird smelly dudes in hemp sneakers?

JB: I see good arguments on both sides. There's no question that eating the right kind of meat in the right amount fits into an overall healthy diet. You're getting high protein, high B vitamins, and important vitamins and minerals that you really can't get in any other way unless you supplement. Health and muscle-building are severely compromised if any of these nutrients are missing. That's the argument for meat.

But there's also a relationship between eating meat and cancer risks.

TM: I just heard the state of Texas scream.

JB: It's not just speculation. Over 100 published epidemiological studies show a link between eating meat and cancer.

TM: But what's the link? Can we buffer the risk?

JB: Well, in large part, the link exists because meat eaters tend to eat less of other healthy things. So their diets tend to be very high in calories, high in saturated fat, low in fiber, low in antioxidants, and low in vitamins and minerals.

The solution isn't to not eat meat. It's to balance out the meat with other healthy foods. 

TM: This reminds me of your "Defeating Dietary Displacement" articles. The problem is that meat eaters are displacing things like leafy greens.

JB: That's exactly it. But it's not the only concern.

There's some pretty compelling evidence that potentially carcinogenic [cancer-causing] compounds are introduced into our bodies when we eat cooked meat. The most problematic seem to be processed meats — lunch meat, canned meats, jerkies — and heavily grilled or charred meat.

But again, saying we shouldn't eat meat because of this is a mistake. These risks can be managed.

TM: So what should we do?

JB: Don't overcook your meat, especially on the grill. And avoid or at least limit processed meats.

Finally, you've got to increase your intake of fiber, fruits, and vegetables. You know, fiber has protective effects against the specific cancers meat is correlated with — stomach and colon. Eat more fiber and reduce your risk. Balance it out. 

TM: I've also heard that meat is saturated with hormones and antibiotics given to livestock to make them meatier and keep them from becoming deadstock. But this one seems easy to me — just get some grass-fed, free-range stuff and don't sweat it. Right?

JB: That's exactly right. If you eat mostly farm-raised meat, you're getting hormones, environmental pollutants, and antibiotics.

TM: Before we move on, I have to bring up Bill Pearl here. Bill won his fourth Mr. Universe title in 1971, when he was a 41-year-old lacto-ovo vegetarian. He said he'd been steroid-free for the past 10 years. Since he won his first three Mr. Universe titles as a meat-eater, what does it mean when he wins his last one without meat?


Bill Pearl

JB: Most bodybuilders who claim to be vegetarians became vegetarians after they built their muscle, or after they retired. So that's not exactly evidence that you can be a successful bodybuilder as a vegetarian. He's the only example in the history of pro bodybuilding of someone being successful on a vegetarian plan.

Now, I think you can actually build a pretty great body being a vegan. I don't think that's a problem. I think you can be a successful athlete as a vegan too. But I think being a very successful bodybuilder as a vegan is a tough challenge. You have to build a maximal amount of muscle mass, get shredded for the stage, and win at the highest level of competition. It's unlikely to happen.

As a vegan you have to go through carbs to get your protein. It's a challenge. You'd have to have the right genetics so you can tolerate carbs, and you'd have to do a lot of drugs.

As I am not looking to have a "bodybuilder" type body but a more practical and useful body like an athletes this is good news.

TM: One more question about veganism before we get back to your specific plan: Is there some net health effect of an all-vegan diet? Vegetarians claim there's a cleansing effect.

JB: I don't agree with anyone arguing that it's fundamentally healthier to be a vegan. Yes, a proper vegan diet is healthier than the typical North American diet. There is a cleansing effect — you'll be cleaner, but only if your diet was dirty to begin with. But that can happen when you start eating healthier, whether it's vegetarian or not.

Quick story: A girl I met told me she was doing "a cleanse." I thought it was some silly juice-drinking nonsense, and I was all set to mock her for it. Then she told me her "fast" was to eat nothing but chicken breasts, brown rice, and broccoli for a month. She said she was feeling great.

I was like, no shit. You got rid of all the fast food, all the sugar, and all the junk that was making you feel so bad!

A lot of vegetarians experience this. They feel great because they got rid of dietary chemicals, processed food, sugar, caffeine, hormones, all that stuff. Then they eat more fiber, antioxidants, and micronutrients. And for the first time they're eating them in abundance. So it's not a magic vegetarian thing, it's an eating right thing.

Plus, they eat fewer total calories when they first switch to veganism. And that helps some people feel less weighed down and more energetic.

TM: Let's just break down your plant-based diet and talk macros. Where will your protein come from?

JB: I'm getting around 150 to 200 grams of protein per day on my plan. It's coming from eggs at breakfast, a small amount of soy milk during the day, vegan protein supplements that give me 60 grams a day, and two cups of beans per day, with whole-grain sprouted bread.

A couple of my snacks have seeds and nuts. I'm also supplementing with branched-chain amino acids. When I wake up in the morning I take around five grams of Biotest BCAAs, and during my workout I take about 14 grams of liquid amino acids.

Now, complete proteins are probably the best way to go, so the big question is, with adequate calories and an ample amount of protein, can you build muscle on a plant-based diet?

I think the answer is yes, but there hasn't been a study where you weight-train men, overfeed them, and see if they gain muscle on a vegan meal plan.

TM: You've just started your plan, but what lessons can the typical omnivorous bodybuilder learn from a vegetarian?

JB: I've learned some valuable lessons already. But let me tell you, you have to learn from propervegetarians and vegans, who actually eat the right foods, cover all their nutritional bases, and stay lean and healthy.

TM: For instance?

JB: Proper vegans find some really interesting ways to eat all their fruits, veggies, nuts, and seeds. Most omnivores don't, and maybe that's why they don't like these foods. They just don't know how to prepare them.

Vegan cookbooks are some of the best for showing you how to prepare vegetables in a tasty way.

The second thing is to eat more whole, unprocessed, natural foods. I don't know a lot of guys who seek out whole grains like quinoa. Proper vegans spend more time learning about where their food comes from — they have to. If you're interested, The Omnivore's Dilemma and In Defense of Food, by Michael Pollan, are a great place to start.

Carbs aren't so bad for your physique if they come from whole, unprocessed sources. But I don't think people really know what "whole" and "unprocessed" actually mean.

TM: It's not wheat bread?

JB: That's just regular white bread with a little caramel food coloring added in.

I'm talking about things like quinoa, which looks like an uninteresting bag of pellets, but it ends up tasting really fantastic if you learn what to do with it. Proper vegans know how to include these in their diets. And you aren't going to get fat from whole, high-fiber, low-glycemic-index, unprocessed grains like you can from other carbs.

I don't want to glamorize the vegan lifestyle at all because many vegans could learn a lot from omnivorous bodybuilders too, especially about protein intake. The learning can go both ways if both camps keep their minds open.

TM: Any revelations so far, besides "don't put your head under the sheets"?

JB: I don't think meat, whether it's in or out of your diet plan, is the most important factor in your success. It's all this other stuff, all the food selections.

Also, I don't see myself hating this at all, though when my month or two is over, there's no question I'll be going to eat a steak at The Keg. That's a forgone conclusion!

I'd say that most vegans probably could use meat in their diets, and most heavy meat eaters could stand to eat a little less. We'd be a healthier North America if we agreed to meet in the middle.

Some info about this guy, John Berardi. From his site, Precision Nutrition,

To this end, I completed Undergraduate studies at Lock Haven University (Health Science, Philosophy, and Psychology), Masters studies at Eastern Michigan University (Exercise Physiology), and Doctoral studies at the University of Western Ontario (Kinesiology; specialization in exercise and nutrient biochemistry).

That's right - I went to school for a LONG time; about 10 years of post-secondary education.  And now, never far away from academia, I'm an assistant adjunct professor at the University of Texas at Austin.  In the classroom I've taught university courses in Strength Training, Exercise Science, Laboratory Techniques in Exercise Science, Nutrient Metabolism, Fitness and Wellness, and Exercise Nutrition.  And in the field, I've published 8 scientific abstract, 15 scientific papers and textbook chapters, and have presented at nearly 50 scientific, exercise, and nutrition related conferences.

I have to run for now but I'll be posting more later.

R!