I've had the dubious pleasure of eating lunch or dinner with hundreds — maybe thousands — of bodybuilders, weight lifters, athletes, and fitness bunnies and the undeniable truth is that almost all of them eat like crap.

This isn't my usual type of article. Rather than launch into a specific training program, TC's given me this opportunity to launch into an Alwyn Cosgrove rant . A brief warning for the timid, however: I am the king of the politically incorrect.

In Part I of this article, I told you about Signor Caruso, a master Italian tailor who makes some of the finest bespoke suits in all of Italy.

Saint Thomas Aquinas once wrote, "Beware the man with one book." We're going to bastardize that great quotation to better fit the fitness and bodybuilding community: Beware the man with one exercise .

Big Ups I get asked a lot of questions from trainees. Here are the four most frequent: 1. How can I improve my bench? 2. How can I lose fat while gaining muscle? 3. How can I improve my vertical jump? 4. Coach, why does it burn when I pee?

This is Lucky 13, a rapid fire Q & A session with a training or nutrition expert who matters. It's fast, furious, and to the point.

I've known hundreds if not thousands of steroid users. Most, however, followed the sketchy advice they picked up from Bill Phillip's Anabolic Reference Guide or Dan Duchaine's Underground Steroid Handbook.

The Tailor's Continuum: From One-Size-Fits-All to Bespoke During my recent trip to Europe, I had the opportunity to visit a master tailor in a small town in northern Italy. A distant cousin of mine was in the market for a new suit, and eager to demonstrate the renowned Italian craftsmanship, he brought me to the shop of Signor Caruso.

It's my favorite time of year! The glittering lights! The festive outfits! The beautiful music! The winged pussy strutting along the catwalk to bass-driven disco hits on their glittery six-inch heels!

Powerlifting Heresy It's borderline heresy that I even considered writing this article. As if being a lightweight powerlifter wasn't bad enough, my actions here will probably get me ostracized by the powerlifting community. Yes, folks, I'm a powerlifter writing a nutrition article.

You like to look good naked. Your training revolves around aesthetics. You're a bodybuilder. You eat, sleep, and drink hypertrophy. You live for the pump. You're a bodybuilder. A Westside article gets uploaded to the site. You skim it — maybe . Yup, you're a bodybuilder.

As I wrote in my previous article, Hamstrings Times Two, the hams are one of the most universally underdeveloped body parts. If you've followed the training advice in that article, then you're ready to move up to the next level – the level occupied by elite power athletes.

As most T-Mag readers know, John Berardi's been around the block so many times, he makes the mailman look like a slacker. A nutrition consultant to everyone from hockey players to soccer moms, when this guy talks sports nutrition – you'd better listen. Need more convincing? Well, how's this work for ya?

Men almost always know what I'm talking about, but when I ask women about it, they look at me quizzically as if I'm some sort of new species of tree rat that sings Broadway show tunes while foraging for fruits and nuts.

As I sit here pondering the recently concluded Staley Training Summit , I'm left wondering – as I often do – how far overboard I went with my whirlwind lecture on diet and recovery.

Science has taught us a lot when it comes to training: warming up correctly, muscle activation, flexibility, speed before strength, periodization, max effort days, dynamic effort days, GPP, Tabata protocols, etc. This has advanced our knowledge of the theory and methodology of training a million-fold.

Arms, guns, bazookas... Call them what you wish, but a set of muscular upper arms remains one of the most appealing goals in bodybuilding. 

Oh, to have two women vying for your attention! Heck, some guys don't even have one. They're in a woman-less drought that's measured by the number of stroke mags underneath their bed frames. January goes into February and February into March and pretty soon they've got two years' worth of American Breast Enthusiast piled up down there, a mocking monument to their sexual slump.

BT or AT? When you look out over the fitness and bodybuilding community, you see two basic categories of people. Each category is defined by whether or not the person in it has made "the transition."

It's a subject that always leads to a heated debate: cardio performed in the morning on an empty stomach. Is this the fastest way to lose fat, or is it a sure way to "eat up" all that hard-earned muscle? We sat down with four T-Nation experts and decided to find out.