25 Best Nutrition Secrets

TMC believes there are some very good recommendations in here.

Here are a few:

3. Think before you drink. The average person drinks more than 400 calories a day–double what he or she used to–and alone gets around 10 teaspoons of added sugar every single day from soft drinks. Swap out sweetened teas and sodas for no-cal drinks and you could lose up to 40 pounds in a single year! (To see more proof of how wayward beverages can utterly destroy your diet, check out the 20 Worst Drinks in America. Many of these drinks contain more than a day’s worth of calories, sugar and fat!)

5. Eat protein at every meal. Dieters who eat the most protein tend to lose more weight while feeling less deprived than those who eat the least protein. It appears that protein is the best nutrient for jumpstarting your metabolism, squashing your appetite, and helping you eat less at subsequent meals.

7. Think fish. Consuming two 4- to 6-ounce servings of oily fish a week will sharpen your mind. Among the best: salmon, tuna, herring, mackerel, and trout. They’re high in docosahexaenoic acid (DHA), which may reduce your risk of Alzheimer’s. Study participants who had high blood levels of DHA also performed better on noverbal reasoning tests and showed better mental flexibility, working memory, and vocabulary than those with lower levels.

We encourage to read the rest of the article as it’s pretty solid.

Hope everybody had a great Labor Day Weekend!

MIHWCS

The Muscle Couple is down to the last 12 weeks before our first ever bodybuilding show.

For our readers who train at Las Vegas Athletic Club (LVAC) on Flamingo and 215, you’ve probably seen us with MR as he continues to shock us HIT style.

We’re now getting to the nitty gritty of our diet and preparation.

<NOTE>We obviously deviate from these diets at times due to the pressures of life and children.  We try as much as possible to adhere but sometimes it’s impossible.

Here is an Acronym Primer for our diets.

TDO: Training Days Only (We only consume or perform this on days we lift weights)

NTDO: Non Training Days (The opposite of above)

SBA&J:    Split Between Anh & Jay (We consume a shake or eat something together. Normally Jay will get a bit more than Anh due to size difference)

TMCM:    The Muscle Couple Mix (Protein, Liquid/Powder Carbs, and Glutamine/Creatine mixed together in Shaker Bottle consumed before and during training)

PWS: Post Workout Shake(Protein and Carbs consumed within 15-30 minutes post training)

CSTB: Cardio Stationary Bike (2x a day on Non Training Days and First thing in the morning on Training Days)

GTc: Green Tea Capsules

ALCARc: Acetyl-L Carnitine Capsules

EFAc: Essential Fatty Acid Capsules

VPXMD: VPX Meltdown Thermogenic Supplement

2:1: World’s First 2:1 Protein Bar-32gms Whey Protein and 15gms Carbs-6gms Fiber(More on this company in an upcoming blog)

Jay’s Diet-Supplement and Cardio Schedule

• 6:25am:      1st Thermogenic Dose VPXMD Cap/3GTc/3ALCARc/4 EFAc/
• 6:30am       CSTB-30 minutes with 20 mins of Intervals (5 Mins Warm Up and 5 Mins cool down)
• 7am:            3 Sets of Ab Wheel or Hanging Leg Raises  (Full Rectus Contraction Until Positive Failure)
• 8am:           Meal 1 (Shake -50gms Protein-30gms EFA’s-15gms Carbs) Vitamins-2gms C-800iu’s E-3 caps Bone Up
• 10am:         2nd Thermogenic Dose-1VPXMD-3GTc-3ALCARc-4EFAc-
• 11am:           2:1 Protein Bar
• 12:30:          Meal 2 (Tuna&Mayo-Broccoli/GreenBeans and Almonds)
• 1:30:             3rd Thermogenic Dose-1VPXMD-3GTc-3ALCARc-4EFAc
• 3pm:            2:1 Protein Bar
• 4:30pm:      Meal 3 (Tuna&Mayo-Broccoli/GreenBeans-Almonds)
• 6:30pm:      CSTB for 30 Minutes NTDO (Mon-Thur-Sun)
• 6:45pm        Meal 4 TMCM (SBA&J) 60gms Protein 30gms Carbs, 15gms Glutamine, 5gms Creatine)  TDO (T-W-F)
• 7:30pm:       Meal 4-Protein(Chicken-Ground Turkey-EggWhites-Lean Red Meat) and Salad/Green Vegies -NTDO
• 8:30pm:       Meal 5 PWS (80gms Protein and 50 gms Carbs-SBA&J) TDO (T-W-F)
• 9:30pm:       Meal 6-Protein (Chicken-Ground Turkey-EggWhites-Lean Red Meat) and Salad/Green Vegies TDO
• 10pm:           Meal 5 Cassein Shake with 1 Tablespoon of Peanut Butter NTDO (M-Thur-Sun)

Jay weighs 198 Pounds Currently at about 8% Bodyfat

Protein-225-275gms per day (1000kcals daily average)

Carbs-75-150gms per day (460kcals daily average) (Higher amounts on Training Days Only)

Fat-100-150gms per day (1125kcals daily average) (varies due to meat protein source)

Average Daily kcals

2584 @ 13kcals per pound of bodyweight

Depending on how fat loss progresses (ultimate goal of preserving maximum muscle mass) Jay will vary his kcals all the way down to 10kcals per pound.

He will also utilize brief periods of Intermittent Fasting and Caloric Restriction in the last 4 weeks if necessary.

10kcals per pound is not recommended for anyone other than a hardcore advanced dieter.  <More on extreme low calorie diets and dieting in an upcoming blog>

Please feel free to ask questions about any of this.

We’ve put links to the providers of some of the supplements we use as we find them high quality and cost effective.

If you end up ordering from them, please tell them The Muscle Couple sent you. (We don’t receive a single dime or profit from anybody we recommend)

MIHWCS

The Muscle Couple is preparing for our first ever bodybuilding/fitness competition in November in Las Vegas at the Fitness America/MuscleMania Event.

To say we’re excited is an understatement!!!

In combination with our newly formed HIT Training Program, we’ve organized our diets with a goal of being shredded and muscularly dense.

They will be continually tweaked and augmented as we go.

<TMC Sidenote>Anh’s Mother(Truc Nguyen aka BAAAH) is here and cooking Yummy Authentic Vietnamese all the time making us salivate.  Our crib smells like Heaven!

We’ve been having VIETNAMESE FEASTS nightly at our Summerlin home. (Thankfully she cooks very healthy using Ground Turkey and extra lean beaf)

Anh’s Pre-Contest Diet-Supplement and Cardio Schedule

• 6:55 am: Morning Thermogenic-1VPX-2-ALCAR-2Green Tea Capsules

• 7 am: Morning Cardio-30 Minutes on Bike(Sometimes Modified Intervals)

• 7:30am: 10 Minutes with Ab Roller (3″ Contraction each Rep)

• 8am:               Meal 1 Protein Shake(25gms Protein, 14gms EFA’s-10-15gms Carbs(Multi Mineral,1gm C, 400ius E, Bone Up)

• 10:30am: Meal 2 Oatmeal with Whey Protein (20gms Protein, 45gms Carbs, 7gms Fat)

• 11am: 2nd Thermogenic Dose-1VPX-2ALCAR-2Green Tea Capsules

• 1pm: Meal 3 Tuna/Chicken with Green Beans/Asparagus/Spinach  (30gms Protein, 20gms Carbs, 14gms Fat)

• 2pm: 3rd Thermogenic Dose: 1VPX-2ALCAR-2GT

• 4pm:                 Meal 4 Chicken/Tuna Green Vegies  (Same as Meal 3-These Meals are Pre-Made and in Tupperware in Fridge or Cooler if mobile)

• 6:45pm Meal 5 Muscle Couple Mix (Training Days Only T-W-F) (Anh and Jay drink this together while training)

• 7:15pm HIT Workout (Tues-Wednesday and Friday Evenings-We can change this based on work requirements etc)

• 15′ AWO          Meal 5/6 Post Workout Shake (30gms Protein-30gms Carbs) (AWO-After Work Out)

• 7 – 8:30pm Meal 6/7 Lean Protein and Vegetables + Apple  (25gms Protein-35gms Carbs -15gms Fat(Meal is between 7&8:30 varying based on Training days)

• 9:30p Jump Rope(10 Mins) or 30 Minutes Bike(Steady State) + Hanging Leg Raises(3″ Contract) (Monday and Thursday Only)

Anh is currently weighing about 108 pounds.

***Daily Protein- 160gms on Training Days and 130 Non-Training Days (560kcals Average Daily)

***Daily Carbohydrates-165gms-Training Days-100 Non Training Days (530kcals Average Daily)

***Daily Fat(EFA’s)-65gms usually every day.  (585kcals Average Daily)

1675kcals a Day

This gives her about 15.5 kcals per pound of Bodyweight.  Due to her fast metabolism and hard training she can eat “at maintenance” and still lose body fat.  As fat loss stalls, she will adjust kcals downward.  Probably as low as 12 per pound if necessary.  She doesn’t want to risk losing muscle mass.

Here is what is coming from us soon!

___Jay’s Diet

___Video Interview with Markus Reinhardt dispelling the “Dis-info and Misconceptions” around HIT

___MORE HIT Videos(The Real Nitty Gritty-The wait will be worth it)

___A Brand New Supplement Exclusively Available in the USA only thru TMC!

Stay Tuned!

MIHWCS

The Muscle Couple was recently told about this product from our good friend Andrew Kuhn.

We’ve written about Metamucil powder before, but Metamucil Clear & Natural is a major advancement over the previous version.

Why is this product so much better?

Metamucil Clear & Natural is flavor free, taste free, and grit free.  Yes, you heard that right.  It’s completely tasteless and can be added to anything (liquids, cooked foods, soups etc) to increase daily fiber intake.

In just one teaspoon, Metamucil Clear & Natural provides 5 grams of inulin fiber—which for those of you reading the blog for a year “should know” is 20% of your recommended daily fiber intake! (25-38 gms of Fiber per day according to the Good Ole US RDA)

Ummm, in case you’re not following along, this is a MAJOR BREAKTHROUGH for anybody dieting or trying to lose body fat.

In fact, this supplement makes “low-carbing” easy.

Take Metamucil Clear & Natural with you and add 2 teaspoons (1.5 for the smaller people) to your beverage with every meal.

Presto, you’re 25-38gms of Fiber daily requirement are met after 3-6 feedings!

For anybody who’s ever used a low carb approach to dieting, not getting enough daily fiber eventually becomes a MAJOR PROBLEM.   This is clearly your preferred solution.

We recommend you buy this product ASAP and add it to your pantry.

MIHWCS

TMC continuing with another writeup of an icon in the health and fitness industry.

IOHO, he is the world’s pre-eminent PHYSIQUE CHANGING EXPERT:

Lyle McDonald

The male half of the The Muscle Couple had the pleasure of sharing a couple of usenet news groups and mailing lists with Lyle back in the early and mid-90′s.  It was there we exchanged ideas while experimenting with low carb dieting and exercise.

Lyle was extraordinarily influential in pushing Jay to read the latest studies and articles as they related to various realms inside the nutrition and fat loss niche.  No subject matter was ever off his radar if it came to learning how to change a physique.

Lyle was a pioneer with his prolific and ascerbic posts chronicling his 20 week diary on Dan Duchaine’s seminal book on low carb dieting entitled BODYOPUS on the misc fitness weights list serve.  You can read through them here.  <TMC NOTE-Great Stuff In Here>

After gaining fame through his scientific and logic supported postings (always backed with multiple citations and research) he wrote the authoritative book on Cyclical Ketogenic Dieting (CKD)currently in circulation today:

The Ketogenic Diet: A Complete Guide for the Dieter and Practioner

This book is a prerequisite for anybody wanting to understand the hard science behind fat loss, low carbing and dietary manipulation.

In the last 12 years he has gone on to author multiple books and articles designed to change, augment or improve the human physique.  All of them are encyclopedic in their coverage of the subject matter.

Lyle is incredibly thorough and leaves no stone overturned or taboo unchallenged when helping people change their aesthetics or improve their performance .

Truly a humble and genuine person, Lyle will reply to most email or messages in the same day.  He is prolific and gifted in his ability to dissect topics and provide incredibly easy to understand explanations.  Even though some of his subject matter is complex, he never fails to provide answers any person regardless of condition or training level can apply to their own physique.

If you’re looking for a MAJOR EDGE to take your training, nutrition, body fat loss or athletic performance to the next level, you should visit his site today.

While you’re there, make sure to sign up for his newsletter and become a member to post in his forums.

BODY Recomposition.

MIHWCS

The Muscle Couple can’t take all the credit for this.

Much of it goes to The Muscle B’s for without them, the light bulb would nave never popped on.

You ever heard of “Fiber Gummies“?

You do now!

Anh has been feeding these suckers to Alex for the last year and half to make sure she was regular due to her typical 2 year old inconsistent eating habits.  Alex would normally bring one for me to eat and I would always oblige being I’m a sucker for Gummy Bears anyway.

The other day I examined the label on the bottle and realized it was actually made for adults lacking in the recommended amount of daily fiber.

The RDA (Recommended Daily Allowance) for adults is 25 gms of fiber for women and 38 for men!!!

Remember, the RDA was formulated in the 1930′s when the average American was around 5-8 and 165 pounds.  Before Big Macs and Vitamin D Milk loaded with Steroids and other super growth additives.

That was a lot of Fiber back then.  Imagine what the requirements are today for a hard training fitness enthusiast?

Most of us are deficient in fiber due to the difficulty in finding it in the modern western diet.  As has been stated here many times before, consuming fiber in supplemental form is an easy way to avoid excess kcal consumption. It also dramatically benefits folks on a strict or lowered carb diet as it leads to feelings of satiety(fullness) and will maintain bowel regularity.

Two of these “Fiber Gummies” gives an adult 5 grams of soluble fiber.  They also are “sugar free” and taste great.

The Muscle Couple Recommends Supplementing with 4-6 of these daily (spread out throughout the day). Assess your tolerance by how often you hit the bathroom and/or how your stomach feels. Some folks may need a bit more and some less.

We think our recommendation is right on the money due to the fiber you should get from a “decently balanced diet”.  We do presume as a reader of this site, you’re nutritional habits are better than most. 

This is a GREAT SUPPLEMENT for the DIETING ATHLETE, BODYBUILDER, FITNESS COMPETITOR, or FAT LOSS ENTHUSIAST and much more convenient than swallowing fiber capsules or powder.

We recommend you pick up a bottle at Costco or online and feel free to “carve out a new space” in your supplement container today.

MIHWCS

The Muscle Couple has been asked for years by many people from all walks of life on the quickest way to attain “6 Pack Abs”.

We’ve wanted to do a blog to set the record straight.

It really is possible for anybody to attain 6 pack abs.

What is required is determination, focus, and a scientific approach practiced over a lifetime.  We define this scientific approach as the TMC 3 PRONG AB SOLUTION (revealed in full detail below)

Maybe the best way for us to write/explain how to achieve this look is to analyze this incredible video from Scooby found on youtube.

www.youtube.com/watch?v=95xRTID478I

Scooby has done an excellent job dispelling 6 myths about attaining 6 pack abs in the video.

TMC offers our own unique commentary expounding upon and digging deeper into his myths and even adding one of our own.

Without further adieu.

• Myth #1-You Only Need to Perform Regular Ab Exercises to Get 6 Pack Abs-

Scooby’s advice here about lowering your body fat to see your abs is essentially right on the money.   You absolutely must create a negative caloric balance (net caloric deficit) from either eating less calories, doing more cardio or optimally a combination of both.

There is much debate in health and nutrition circles about the type of diet best to reduce body fat the fastest.  Low Carb, High Fat, Iso-Caloric (Zone), Mediterranean all provide studies proving their effectiveness.

In truth, it’s all about the amount of kcals you consume more than the type observing the all important rule of 1 gram of protein per # of lean body weight. This allows for peak metabolic efficiency and maintenance of muscle even when eating below maintenance kcals.

• Myth #2-You Can Get Abs in 8 Minutes a Day-

Again, Scooby’s advice is solid.  Anybody who says you can get abs in 8 minutes is a day is complete charlatan and to be avoided.  It takes years of practicing the TMC 3 PRONGED AB SOLUTION

1. Daily, intelligent clean eating (observing periods of below maintenance calories)getting 1 gm of Protein per pound of lean body weight, high EFA consumption, and carbs from green vegies and low glycemic sources
2. Daily HIT/or intense cardio
3. EOD productive ab training contracting your rectus on every rep

Without all 3 of the above, 8 minutes a day of any form of ab training won’t get you anywhere.

• Myth #3-You Can Spot Fat Reduce

We’re going to go against a bit of Scooby’s advice here and tell you it is physically possible to “spot fat reduce” through the usage of drugs and specialized training protocols.   His advice about “cardio and caloric reduction” eventually leading to gradual fat loss and even pulling off the last bit of stubborn fat is however correct.

There have been a few studies performing incredibly high reps targeting the resistant area shown to accelerate fat loss and increase lipolysis at the stubborn sites.  By in large, spot fat removal is a complete myth for all but a select few.

Only an advanced dieter/athlete utilizing growth hormone and/or newer chemical agents injected at the stubborn site, combined with advanced thermogenic and lipotropic lotions (designed to work through trans-dermal absorption) can achieve any success of preferentially reducing adipose/visceral fat from the stubborn area. (Realizing these are only ancillaries to speed up the process when the dieter is still maintaining a significant net caloric deficit and probably consuming additional multi-phasic thermogenic supplements)

• Myth  #4-To Get Abs, You Have to Buy Something-

It is impossible to disagree with Scooby’s advice here.  You don’t need to buy anything to achieve abs.  You just have to maintain a NET CALORIC DEFICIT  and consistently observe the TMC 3 PRONGED AB SOLUTION.

You should not underestimate the importance of using thermogenic supplements in order to boost metabolism and dull appetite.  These would be the only “recommended ancillaries” to buy when embarking on a rigorous diet designed to shed body fat to attain noticeable 6 pack abs.

• Myth #5-To See Your Lower Abs, Requires the Performance of Special Exercises-

Scooby is right for the most part. It’s impossible to effectively isolate the “lower abs” as the rectus abdominus is one muscle and is recruited as one unit in full force.

Where he errs is in not explaining differing lower abdominal muscle fiber appearance.  Hopefully the pictures displayed of lower ab muscle hypertrophy show the various and different structures based on genetics.

All of these pictures portray maximum body fat reduction and intelligent ab training.  Unfortunately, not all men/women are created equal when it comes to having visible, defined, ripped midsections.

GENETICS plays a HUGE ROLE in lower ab development/aesthetics even when a NET CALORIC DEFICIT and the TMC 3 PRONGED AB SOLUTION is utilized effectively.

“6 Pack” of normal abdominal musculature

“8 Pack” Abdominal wall of genetically blessed

“5 Pack” of a “Diverse” Abdominal Muscle Structure

“4 Pack” of genetically inferior lower ab structure

• Myth #6-You Need Long, Grueling Ab Workouts to Get 6 Pack Abs-

This is completely false.  As Scooby reiterated multiple times in the video, caloric reduction and cardio creating a continual “net caloric deficit” will shed the body fat over your midsection.  What will then be visible is your genetic abdominal wall. In order to reveal a “6 pack abs look” you must train your abs with purpose and intensity to make them hard and etched.

Your rectus abdominus although much smaller than larger body part muscles, still needs to be effectively trained in order to develop full, thick and rigid (ripped)muscular walls.  You must learn to contract your rectus and utilize the principle of progressive overload when training.  Train your abs to be bigger, thicker and harder(utilizing weights or progressively harder resistance) just like you were training any other muscle group.

• Myth #7-This Image is A Realistic Portrait of “Everyday Walking Around Abs”

Folks this is a picture of a Contest Ready Bodybuilder/Physique Competitor who has dieted down to the last remaining day or two before his contest.  This requires enormous sacrifice, water and electrolyte restriction, carb depletion and a multitude of other restrictive practices and nutrient increases/decreases like diuretics etc.

Nobody on this earth save for the MOST GENETICALLY BLESSED MUTANT MESOMORPH can actually walk around looking like this on a day in day out basis.  Also remember most of the pictures you see of “ripped abs” are guys flexing or isometrically contracting their rectus to make it more pronounced and noticeable.

Please don’t ever believe the pictures of bodybuilders and athletes you see in the various muscle mags depict a realistic every day condition of somebody who has great abs.

Even somebody performing all the work to get a great 6 pack still holds a bit of water, sodium and skin over the top of them “most of the time”.   Think of that natural look as something like this:

TMC trains abs “at least” 4x a week.

Usually we finish our rest pause lifting programs with either 3 sets of hanging leg raises til failure by themselves or sometimes super-setted with rope cable crunches til failure.  This is determined by our level of fatigue from the prior training session.

When we’re dieting down really hard for a show<HINT-HINT> or photo shoot, we will also perform abs at the end of our cardio workout.

We’ll provide much more in an upcoming article detailing the type of diet and cardio necessary to maximize the TMC 3 PRONG AB SOLUTION.

We hope this helps clear some things up for many of you.

As always, we’re available for questions or commentary about any of this.

Have a great weekend!

MIHWCS

TMC has written about Fructose before.

We recently came upon some newer studies to give you an idea about the differences in Fructose vs Glucose on the body and in the brain.

Too Much Sugar Is Bad, But Which Sugar Is Worse: Fructose Or Glucose?

In a 10-week study, Peter Havel and colleagues, at the University of California at Davis, Davis, have provided evidence that human consumption of fructose-sweetened but not glucose-sweetened beverages can adversely affect both sensitivity to the hormone insulin and how the body handles fats, creating medical conditions that increase susceptibility to heart attack and stroke.

This is pretty scary considering how many “Fruit Juices/Beverages” on the market are laden with Fructose as their primary “sugar/sweetener”.

Start scanning the back of Juice and Beverage cartons at your local grocery store to see how much Fructose is in “Apple Juice, Orange Juice, Children’s Fruit Drinks etc.   High Fructose Syrup is really hard to avoid.

Simply put, consuming too much fructose will definitely prevent you from getting leaner.

Here is another one:

Fructose Metabolism By The Brain Increases Food Intake And Obesity, Review Suggests

Two papers in the journal PNAS in 2007 and 2008 showed that glucose and fructose act quite differently in the brain (hypothalamus) – glucose decreasing food intake and fructose increasing food intake. Both of these sugars signal in the brain through the malonyl-CoA signaling pathway and have inverse effects on food intake.

“We feel that these findings may have particular relevance to the massive increase in the use of high fructose sweeteners (both high fructose corn syrup and table sugar) in virtually all sweetened foods, most notably soft drinks. The per capita consumption of these sweeteners in the USA is about 145 lbs/year and is probably much higher in teenagers/youth that have a high level of consumption of soft drinks. There is a large literature now that correlates, but does not prove that a culprit in the rise of teenage obesity may be fructose.”

We encourage you to read these studies in their entirety.  It’s obviously simple to summarize their findings.

• Consuming too much fructose will lead to unwanted fat gain and potentially obesity.

• Drinking sodas and other sweetened juices with “High Fructose Corn Syrup” is devastating when trying to lose body fat or maintain a healthy and lean figure.

If you are struggling in your ability to lean out, eliminate all soda’s or fruit juices from your diet for a couple of weeks and see what happens.  We think you’ll be surprised at how quickly your body fat sheds.

Stay tuned for some new and exciting changes to the TMC site.

MIHWCS

TMC loves its Alexa toolbar because it gives us views of “trending topics” throughout the day.

Evidently, some silly celebrity who knows very little about proper dieting, caloric restriction and exercise is raving about the effectiveness of the Hcg Diet!

The Muscle Couple wants to make it loud and clear to all of our readers and anybody who is considering the Hcg Diet as a body fat loss approach.

STAY AWAY!

It will cause horrible rebound weight gain and may POTENTIALLY cause thyroid and other metabolic problems due to the extremely low calorie levels required to follow it.

There is no PROVEN SCIENCE substantiating any of the claims being made on the web about its effectiveness.

Please read the following article we published more than 8 months ago for a thorough analysis and recommendation.

The Muscle Couple on the Hcg Diet

MIHWCS

The Muscle Couple has been reading about a new product soon to be released into the marketplace. (We actually saw it first hand in the Los Angeles @ the Bodybuilding and Fit Expo in January)

In our opinion these guys have come up with a brilliant invention.

A cooler/carrying case that is compartmentalized to house multiple tupperware/plastic containers for meal storage and porting.

Their bags also contain storage for

• Protein Shakes
• Water Bottles
• Nutritional Supplements
• eating utensils
• Ice Packs

You can choose from a couple of different options including bags with room for 5 or 3 plastic containers.  It really comes down to how many times you eat daily.

TMC gives this product a HUGE THUMBS UP for anybody serious about their nutrition and maintaining a healthy lifestyle.

You can Order your bag right now by going here:

6 Pack Bags

Tell em TMC sent you!

We hope they sell plenty of em.  Maybe they’ll send us one to try out?  <WINK>

Everybody have a Great Weekend!

MIHWCS