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S&C UnderGround >> Critique my diet
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Member Since: 9/27/03
Posts: 21051
Mixed Martial Arts LLC, Moderator
6'1" 205lbs 18% bf
Same diet 7 days a week, with 1 cheat meal Sunday evening.
I do I.F. so my first meal is 12:00pm and last meal is 8:00pm, with a meal every 2 hours.
10:00am - 11:45am gym on fasted stomach
12:00pm 2 scoop whey protein shake, non fat greek yogurt
2:00pm - mixed salad with 3oz lean turkey breast. No dressing, bread. Just greens and meat, and a banana
4:00pm - non fat greek yogurt, handful of almonds, and 5 strawberries
6:00pm - 3 strips of lean chicken breast with steamed veggies.
8:00pm - 2 scoop whey protein shake
On average I take in 1700-1900 calories daily by my estimate and counting.
My gym routine consists daily of:
10 minute jog as warm up @ 8mph
35 minutes of weights (whatever body part is on that day)
60 minutes of eliptical @ 140bpm
Goal is fat loss, and getting that bf under 10% again. Had neck surgery in 2005, and haven't been under 10% since then.
Member Since: 6/15/07
Posts: 7616
I would go full fat greek yogurt, olive oil based dressing for salads, fattier pieces of meat(dark meat chicken or some beef/salmon... etc.), and lose the banana. Basically replace the sugar with fat and eat at least 10 times your bodyweight in calories if you're working out daily like that = around 2100.. which you're already pretty close to.
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Edited: 12/17/12 4:52 PM
Member Since: 9/6/10
Posts: 1997
caloric intake is fine.
go full fat yogurt. your low fat nonsense is filled with sugar/sweeteners. The meat you are consuming is also fine. Mix it up with eggs, fish, beans whatever. Definitely do lose the banana. It's fine with your 4 pm meal but pointless after the fiber and protein, also supposedly ferments in your stomach.
What time do you wake up? Lean Gains, which seems to be the IF protocol you're on, is not so much about the window but the distance of first meal oppoed to your awakeness time (Cortisol reduction).
Get rid of steady state elipitical and replace with intervals that make your dick grow, as Joe Rogan would say...ONIT.COM
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Invisible Lats Syndrome
Member Since: 5/16/08
Posts: 17144
Badmonkey - I would go full fat greek yogurt, olive oil based dressing for salads, fattier pieces of meat(dark meat chicken or some beef/salmon... etc.), and lose the banana. Basically replace the sugar with fat and eat at least 10 times your bodyweight in calories if you're working out daily like that = around 2100.. which you're already pretty close to.
Agree on the fat and sugar.
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Member Since: 1/7/09
Posts: 11645
jesus. since when is low fat/nonfat yogurt necessarily full of sugar/sweeteners? not everyone buys fucking bullshit danon yogurt. and i will go against the paleo preachers and state my opinion that dairy fat is NOT healthy. based on personal experience, dairy should be avoided in general, but if you are going to eat it, low fat or nonfat is the right choice. for people who dont understand how low fat yogurt is created: the fat is skimmed off and the reduced fat milk that is left is cultured to form, surprise, low fat yogurt. its not some science experiment gone wrong and its not necessarily full of sugar and other shit. just go look at the label of oikos organic greek yogurt...there is nothing bad about it.
with that said, fat should be consumed in adequate levels, but it should come from healthy sources: extra virgin olive oil, almonds, walnuts, chia seeds, wild caught fish, etc. with lesser amounts coming from grass-fed meat and dairy if you have to have it. this is of course only if you are interested in following the rational majority of scientific, medical and historical evidence rather than some internet blog written by a paleo-nobody who can haphazardly cite the same few studies over and over again while urging you to believe that bacon wrapped steak fried in coconut oil is some kind of health food.
*end rant*
here's what i ate today so you can compare:
breakfast: smoothie: 1 scoop vega (vegan protein powder), 3 tbsp chia seeds, 20 almonds, 2 tbsp raw cacao nibs, 1/2tsp msm, 1 cup frozen wild blueberries, 1 bar frozen unsweetened acai, 1 carrot, 2 cups raw purple cabbage, water as needed
lunch: 4oz wild caught salmon, large plate of steamed kale, 1/2 cup white beans, small baked sweet potato
post workout: 1 scoop unflavored whey isolate mixed in water, 1 cup fresh pineapple
dinner: baked chicken breast with cayenne pepper, bowl of tomato soup with collard greens(pour plain strained tomatoes from a jar into a pot, add crushed red pepper and 2 chopped garlic cloves, heat...then when its hot add 4 large chopped collard leaves and stir just until they wilt, then remove from heat, add 1 tbsp of extra virgin olive oil, and eat.)
all of the above is organic with the exception of the whey isolate and vega protein powders. your diet is not bad, and certainly a hell of a lot better than what most people eat, but i would try to eat more more vegetables, less dairy.
but if you really just want to get ripped and dont care about being bored, just eat greens, lean meat and olive oil for every meal...
breakfast: large plate of steamed greens, 1 tbsp extra virgin olive oil, 1 serving lean meat(chicken, fish, egg whites, etc.)
lunch: large plate of steamed greens, 1 tbsp extra virgin olive oil, 1 serving lean meat(chicken, fish, egg whites, etc.)
post workout: 1 scoop whey, fresh berries
dinner: large plate of steamed greens, 1 tbsp extra virgin olive oil, 1 serving lean meat(chicken, fish, egg whites, etc.)
you can add a smaller baked sweet potato occasionally if you feel like you need it. that's what i eat for 6-8 weeks prior to any beach related vacation...absolutely horrible to maintain(who the fuck wants to eat greens and chicken for breakfast?), but it gets me shredded.
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Gokudamus stole my name
Member Since: 1/1/01
Posts: 21472
You wont reach under 10% with that alone. You can run it for now until you stop losing fat, then you need to add in some carb days
Protein intake needs to be pretty high during a deficit. You have a lean mass of roughly 170 pounds so you need like 230 grams of protein per day (3 x 77 KG)
And doing intervals on a calorie deficit is retarded.
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Member Since: 9/27/03
Posts: 21073
Mixed Martial Arts LLC, Moderator
Just checked the greek yogurt I eat. 18g of sugers
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Edited: 12/18/12 9:47 AM
Member Since: 9/6/10
Posts: 1998
BAM turducken! (why do you always post stupid shit before posting really good stuff, dude?) :)
he's not running a real caloric deficit...so much for "retarded".
You do need carbohydrates (not even really for fuel) as much as to stimulate you hGH (growth hormone, required for muscle synthesis to put it simply.) If that was true then the CrossFit/Paleo community would not be able to work out...AT ALL...Not that I am a big proponent of either but the fact that they get to bang out compounds lifts and MetCons (intervals essentially) is a telling sign. Listen to guys like the Faction CF podcast, ACTUALLY SMART DUDES at www.FitR.tv or not. Which brings me into my next point...
However, if you maintained most of your muscle gains from prior to putting on body fat then do not worry about that as much. Also, you do not need 230 grams of protein (which is calculated from your lean body mass not your fat). That would mean that you are consuming HALF your calories in protein doing 20-30 minutes of weight training. Which I gathered you do as a isolated and not compound work outs. You wouldn't need that much even if you were a oly-lifting 5 times a week...do not Oly lift 5 times a week.
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Gokudamus stole my name
Member Since: 1/1/01
Posts: 21473
"he's not running a real caloric deficit...so much for "retarded"."
Given the fact that you look like a 130 pound femboi im not surprised you think 1700 calories is not a deficit for a 200 pound male.
"You do need carbohydrates (not even really for fuel) as much as to stimulate you hGH"
No you need it because of the leptin issue that will eventually happen with low carb diets. Not for your pseudo holistic bullshit reasons
"Also, you do not need 230 grams of protein (which is calculated from your lean body mass not your fat)"
LOL its amazing how stupid you are. Going by your own wisdom, he does need 230 grams of protein since i did base it on his lean body mass and not his total body weight dummy
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Edited: 12/18/12 11:07 AM
Member Since: 9/6/10
Posts: 2001
aww, you mad, bro? I forget how butthurt you get..I am 160, squat double my BW. Oh and I was 250 pounds just a few years ago, let's hear your "success story" Mr. armchair MMA fan. ouch...
1700? or 1900? I like how you pick and choose stuff just to prove some sort of "point about how you are always right" . that's cute. 1900 is his guess. If you knew what you are actually talking about then you would know that he's probably underestimating calories as virtually all "dieters" do. But you may be right since he's probably a construction worker or someone who is physically active all day that requires all that carbohydrates. You clearly are in a better place to help, knowing the OP so intimately.
I have a bachelors in biology and in my last semester of masters in nutrition, so don't give me random shit about "leptin" LMAO...
did I say he should be on a low carb diet? cute..oh probably in that thread where you think that eating fish and turkey is "vegan". Was that also the same thread where I said he should be eating 3 times his LBM in kilograms of protein 0_o
let's see so he's 77 grams of Lean body mass (supposedly) so if he eats 30% protein diet of total calories, that would be about 600-700 grams, so that's...wait, could you possibly be wrong....wait, I need a calculator to carry the 1...150-170 grams of protein?
I'm using 30% since you're worried about leptin btw...you know, science?
Watch that video and learn something, they'll rip you a new asshole with the carbs AND proteins...
disclaimer: DO NOT GET TOO BUTTHURT AS USUAL. You may learn something for once.
EDIT: I should probably connect the dots for you here. The video is in the response about "intervals in a fasted state" or whatever the hell you called it. Also, since Paleo is fundamentally (not totally) low-carbohydrate, it applies to your silly claims of problems associate with low-carb diets. Which also didn't take into the account, fat/protein sources, nutrient timing/combining etc. You know that fat is hormonally nuetral unless taken with carbohydrates of course, for example.
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Member Since: 1/1/01
Posts: 30967
Sub for interest. Steady state will burn far more calories than intervals
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Member Since: 9/6/10
Posts: 2003
it's a debatable topic, of late because of the EPOC and hormonal changes. But in a strict sense, Leigh, you're absolutely right.
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Member Since: 10/15/08
Posts: 3484
My god some of you like to argue about obscure shit!
Disbeliever - That diet plan looks pretty healthy and realistic to me. I am not a fan of dairy products, so I would cut out the greek yogurt. You could replace the greek yogurt with a couple whole eggs, that would get some more healthy fats into your diet.
If I was nitpicking I would suggest you have a serving of fruit (your banana for instance) directly after your workout rather than later in the day. But like I said, you will be in good shape with that diet. Good luck!
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Member Since: 9/27/03
Posts: 21083
Mixed Martial Arts LLC, Moderator
Thanks all.
I forgot to add I have hypothyroidism apparently. My T4 and TSH is all normal now due to meds, but it should be factored in I think. I am having my free T3 tested as we speak to make sure my metabolism is working properly.
It seems the majority of people are against dairy. I have had about half of the nutritionists I speak to say the same thing. They say a large portion of humans are actually slightly allergic to it, and that we are the only species that drinks milk from another animal. The other half I speak to says its good for you. I guess you can never win.
I might try cutting out the dairy, but I love me some big glass of cold milk!
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Member Since: 1/7/09
Posts: 11653
when it comes to dairy, i dont buy into the stupid arguments like "no other animal drinks the milk from another species"...fucking dumb. there are plenty of things that humans do that other species do not, and that doesnt make them bad.
i suggest that you try giving up dairy and see if you notice a difference. cutting out dairy is the ONLY dietary change i have ever made(and i have tried a LOT of things) that has ever lead to a distinctly noticeable effect. dairy never made me sick, it never gave me digestive issues, it never made me feel tired or any of the other crap that some people complain about, but when i stopped eating it, my skin cleared up and practically all of my nasal congestion went away. its like a light switch...i can drink milk for a few days and ill get a zit. stop and my skin is 100% clear...same with mucus. every so often i get a craving for milk and buy a few gallons, but its not worth it for me to drink it regularly. id rather have baby smooth skin
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Member Since: 1/1/01
Posts: 30969
ArthurKnoqOut -Yes I get that but I don't think the difference in EPOC from intervals and from distance work makes up the deficit
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Gokudamus stole my name
Member Since: 1/1/01
Posts: 21477
"aww, you mad, bro? I forget how butthurt you get..I am 160, squat double my BW. Oh and I was 250 pounds just a few years ago, let's hear your "success story" Mr. armchair MMA fan. ouch..."
dummy, i dont live vicariously through the internet like you do. I dont need to post my stories in a weak attempt to look like an authority on a subject. But dont mind me, please continue posting about your degrees and the thousands of olympic athletes and world champions you train. Im surprised you have the time to post here given your world class S&C trainer status. But you can look at my profile and see that im much bigger than you, much stronger than you and have less bodyfat than you. But congrats on being a former fatboy and turning into a ladyboy
And lol @ that video. You are a caricature of the Crossfit/Paleo dorks in the world brah.
disbeliver pm me if you need help. Your diet looks fine for now but you will need to do some carb cycling later if you really want to go under 10% without looking like a femboi
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Edited: 12/19/12 10:29 AM
Member Since: 9/6/10
Posts: 2005
Leigh -ArthurKnoqOut -Yes I get that but I don't think the difference in EPOC from intervals and from distance work makes up the deficit
I actually happen to agree with you. I think it depends on a. time restraints (the obvious one), weather conditions (althought I think you're the sort of "bloke" to run outside in hail) and the results you're getting from it. I never ran more than a total of 2 miles worth of sprints/intervals when I lost large amounts of body fat. Same time, I've worked with people who did intervals until they've puked to no avail. As Elliott Hulse says "everything works until it doesn't".
gokie, you're a fat, weak bitch, get over it. I'm stronger, handsome-r and more successful than you. I post once or twice every few days and I do so because guys like Leigh, Taku and vermonter post here as well. You do NOT have lower BFP than I, you look fat and your abs look like you do crunches, disgusting. I'm not Paleo or CrossFit, eww. Nice move, retard. Just like the other thread where you got destroyed...in fact...thank goodness for the IGNORE button. I need my neurons nice andcrisp and firing for my D1 athletes :)
Here's what real lean, no NO or Jack 3D, MAN looks like.
the red is for you.
I'm going to forward your statement to "internet nerds" like Yuri Elkaim, Sean Croxton, Elliott Hulse, and guys below who make internet their home for consulting and work...you're a G, son.
you'd call Louis and Steve skinny and they'd both stronger and mess you up.
as would guys like Anthony DiLuglio or Pavel Tsatsouline
or Steve Cotter..
that's some fapping material for ya, dork.
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Member Since: 9/6/10
Posts: 2006
disbeliever - Thanks all.
see, this is one of things that I agree with Turducken on when he's not trying to troll or take something personal. The problem here is that when you say "milk" it's a very macro take on it. If you ask someone who stylizes themselves as a nutritionist then they most often than not look at the quality of food whilst RD (through school conditioning) look at the macro-nutrients and look at how much of fat/protein/carbs is it in that food (and to a lesser degree vitamins/nutrients). So the point is that milk to an one person is simply milk, to another milk is either, organic, grass fed, raw, etc...get the gist?
Same with wheat. Maybe before massive cross-hybridization when the carbon pairs in wheat went from 12 to over 100 in modern dwarf wheat, it was fine for everyone but now there's a large amount of people with Celiac disease and many more wheat-sensative who don't even know it. Before I cut down wheat and gluten in general, I sure as hell didn't. I like to experiment and heard a lot about this stuff from the Paleo community and decided to give it a try. (I'm not close minded like some others here who want you to PM them for fat loss advice with fad carb cycling, which was also addressed in a thread he ran away from...very sustainable btw lol).
point is that you gotta mess around and find what works. Maybe whey and milk is making you "big and strong", or maybe it's turning you into a strong version of Jim Wendler. Leigh posted a thread where he ate like 2 pounds of Chinese food in bed before passing out and he's fine and getting up there in age, no offense lol).
Also, with thyroxine and T3 levels out of whack this changes the game COMPLETELY. Definitely include some fish sources or at least some dulse flakes or nori (large amounts of iodine for thyroid hormones).
all the best!
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Mixed Martial Arts LLC, Moderator
I decided to replace 1 of my non fat greek yogurt meals with hard boiled eggs. 2 egg whites and 1 whole one.
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Edited: 12/19/12 1:04 PM
Member Since: 1/1/01
Posts: 11968
ArthurKnoqOut -
It's not debatable. The only sense that's worth discussion is the "strict" or "true" sense.
Feel free to go to breaking muscle and read my recent article looking at a study about EPOC. The EPOC for interval training over 48 hours was only slightly higher than for steady state, and when adding both the caloric burn and EPOC together the steady state crushed the interval training, and can be done more often without over training.
Ergo, there is no comparison or debate. LSD is unequivocally superior for weight loss than interval training.
Also, Disbeliever was doing intervals, and he changed to what you see here based on my advice. If you still think he should change to intervals, then you ought to debate it with me as it was my recommendation. I'm happy to rehash what we've done on here 10 times before, but steady state is the king.
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Member Since: 1/1/01
Posts: 11969
three things:
1. Thanks for the shout out. :)
2. I see your follow up, and where you say you agree, but your original post didn't indicate a time frame. For Disbeliever, who was spending nearly as much time working on intervals, the steady state is better. He has the time to put in the effort, and based on that I recommended LSD.
3. Stop gaying up this thread with topless dudes.
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Mixed Martial Arts LLC, Moderator
I work a crazy schedule, and get under 6 hours of sleep a night most nights. Doing intervals was making me so fatigued days after. I am liking the steady state stuff much better for my life
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Mixed Martial Arts LLC, Moderator
Wednesdays are the worst. I do my warm up, and did my leg workout today. Then did 60 minutes @ 145bpm
Legs are numb :)
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Posts: 11970
Also, this retarded dick measuring is stupid. What does either of you hope to accomplish other than annoying the rest of us and sounding like whiny bitches on a gay forum posting "A/S/L"
Take your shit elsewhere.
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Earl Cecil Brewster, 91, of Blackfoot, Idaho passed away Sunday, March 16, 2014 at his home.
He was born April 22, 1922 in Sacramento, Calif., the son of Cecil Joseph Brewster and Ida Clara Woods Brewster.
He graduated from Myrtle Creek, Ore. High School
Earl served his country during World War II in the Navy and was injured, but later re-enlisted in the Army Air Corp.
On May 8, 1945, he married Afton Millar in Denver, Colo. Their marriage was later solemnized in the Idaho Falls LDS Temple.
They moved to Blackfoot in 1953.
Stephanie Thompson, 34, of Blackfoot, Idaho passed away Sunday, March 16, 2014 at Eastern Idaho Regional Medical Center.
She was born April 15, 1979 in Blackfoot, Idaho, the daughter of Bernita E. Gallegos and Steven James Thompson.
She had lived her lifetime in the Blackfoot area and attended Snake River through her junior year and then graduated from Blackfoot Second Chance School.
Stephanie worked for Blackfoot Collection and the Morning News as a receptionist.
She loved her dogs and anything to do with computers.


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text:
Bananas Royale With Chocolate Sauce
9 Feb 2011
|Firm ripe bananas
|4 (Unpeeled)
|Whipped cream
|2 Tablespoon
|For chocolate sauce
|1⁄2 Cup (8 tbs) (Light / Heavy)
|2 Tablespoon
|Unsalted butter
|1 Tablespoon
|Semi-sweet chocolate
|4 Ounce, finely chopped
|1 Teaspoon
Pierce the bananas in 4 places.
Rotate in the Deep Basket for 15 to 20 minutes or until very soft when pierced.
Carefully peel and place on serving plates.
Top with Chocolate Sauce and whipped cream.
To make sauce, heat the cream, sugar and butter in a medium saucepan to a rolling boil.
Remove from heat and immediately add the chocolate.
Let stand for a minute and whisk until smooth.
Stir in the vanilla.
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Bananas Royale With Chocolate Sauce Recipe


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Using NASA topographical satellite data, we've mapped out a Massive World for players to explore. Throughout nine expansive mountain ranges, SSX packs reality-defying gameplay into every run letting players Race, Trick, and Survive down huge open mountains. In addition, Explore, Global Events and RiderNet - SSX's recommendation engine - headline an online feature set that will revolutionize social competition for gamers, making it fun and easy to compete with friends on your schedule.
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Nose: At bottling strength, a soft toffee sweet but faintly spicy flavour counterbalances the trace of delicate phenols and fruit. An all encompassing smoothness brings these together. A touch of water allows the seaweed and salt to come through but not enough to overpower the vanilla and honey sweetness with just a trace of new mown hay and peat at the finish.
Palate: An instant warming tang of smoke fades into smooth floral scents, which blends seamlessly into an oaky nuttiness and leaves a lasting sweetness on the taste. With a touch of water, the peaty warmth fills the mouth but does not overshadow the sweet chocolate smoothness. This is balanced by the rich toffee taste and slowly fades into a delicate hint of heather and peat smoke.
Finish: Full bodied, long with a luxurious oily smoothness.
Overall: Delicious peaty goodness.
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Very peaty, very spicy, light salt, faint sweetness , abit of oak. Overall too spicy for me! Using whisky stone helped alot on lowering the spicyness.
4th September 2012
If you wish to drink this excellent tipple,save yourself £9 by simply buying the usual 18 years old. It is exactly the same whisky. The extra cash is for the Jubilee Carton limited edition packaging. Still, good for collecting should you want to keep it intact.
26th June 2012


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With basketball season beginning to heat up in the county, I'm excited to announce a friendly competition I'm holding for the schools.
From Nov. 28-Dec. 6, the Gazette is going to hold the inaugural Union County Student Section Challenge, to see who has the most school spirit of the county schools.
I have set aside four games over the next week and a half, allowing myself to see each of the five schools. This list has been sent to each of the schools, hopefully in enough time to have a good showing for each.
I'll begin the competition on Nov. 29 at the New Albany @ Ingomar game. On this night, both Ingomar and the FRA will be judged.
Next weekend, Dec. 2 and Dec. 3, I will watch East Union's homecoming match-up against Kossuth and Myrtle's homecoming games the following evening against EU. To be fair, only Myrtle will be judged on the 3rd, so I'm not judging East Union twice.
The contest will close on Dec. 6 when Alcorn Central travels to West Union.
Like with any good competition, there are some rules, and a school will be disqualified if they do not comply.
1. Students may dress up according to a planned theme or however they please so long as it coincides with the dress codes of the New Albany and Union County School Districts. So wear crazy costumes, whatever, just make sure they're appropriate.
2. Signs are strongly encouraged so long as they do not target an individual player or is negative toward their opponent.
3. Chants and cheers are encouraged, but any that target an individual player, their opponent's fan base or school are not allowed.
4. Keep in mind the rules of the MHSAA and do not use any artificial noise makers.
Most of all, I want everyone to have fun. Act crazy, within reason, and convince me why you are the best student section in Union County.
Now, what the winning school will receive.
On Dec. 28, the school that wins will have a feature and picture spread in the sports section. May not seem like much, but I know how all you love having your pictures in the paper. Also, I'll put together a video on the winning section that will appear on the Gazette website.
The winning school will be chosen and announced in the Dec. 9 issue of the Gazette.
I'm excited and hope to see great participation from each school. It's a fair game, and any school can win, so show your school pride!
2011 Student Section Challenge
With basketball season beginning to heat up in the county, I'm excited to announce a friendly competition I'm holding for the schools.
About Chris Elkins
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Libya's new leaders recognize Syrian opposition
TRIPOLI, Libya A senior Libyan official says the country's transitional government has formally recognized the Syrian opposition's council as the country's legitimate representative, making it the first country to do so.
Members of the Syrian National Council are visiting the Libyan capital to drum up support for their 7-month-old uprising against President Bashar Assad. The Syrian council is a broad-based opposition umbrella group that was formed in September.
Hassan al-Sughayer, a member of Libya's National Transitional Council, told reporters Wednesday in Tripoli that the NTC has formally recognized the Syrian council's legitimacy as the representative of the Syrian people.
Syria's government has threatened tough measures against any country that recognizes the opposition council.
THIS IS A BREAKING NEWS UPDATE. Check back soon for further information. AP's earlier story is below.
SIRTE, Libya (AP) - Libyan revolutionary forces fought building by building Wednesday against the final pocket of resistance in Moammar Gadhafi's hometown - the last major city in Libya to have been under the control of forces loyal to the fugitive leader.
While Libya's transitional leadership worked to consolidate control over the entire country, the country's acting prime minister warned in a newspaper interview that Gadhafi can still cause trouble from his hiding place.
Mahmoud Jibril was quoted by the pan-Arab Asharq Al-Awsat paper Tuesday as saying that the ousted leader is moving between Niger, Algeria and the vast southern Libyan desert and has been trying to recruit fighters from Sudan to help him establish a separate state in the south, or to march to the north and destabilize the new regime.
The report could not be confirmed, but it underscored fears that the inability to catch Gadhafi, who escaped with two of his sons after revolutionary forces swept into Tripoli in late August, would allow him and his supporters to wage an insurgency.
"Gadhafi has two options: either to destabilize any new regime in Libya or to declare a separate state in the south," Jibril was quoted as saying, adding there was evidence about this but he didn't elaborate.
Suggesting that the U.S. also was concerned about the possibility, Secretary of State Hillary Rodham Clinton said during a visit to Tripoli Tuesday that she hoped Gadhafi would be captured or killed.
Although two months have passed since Gadhafi fled the capital, Libya's new leaders have refrained from declaring national "liberation" until the fall of Sirte, which Gadhafi transformed from a fishing village into a modern city after he seized power in 1969.
Revolutionary forces on Tuesday pushed from the east into the small pocket of the city under the control of Gadhafi loyalists and captured a vegetable market, though they came under heavy fire from snipers and rocket-propelled grenades on the rooftops of residential buildings and homes along major streets.
On Wednesday, Wissam bin Hmade, the commander of one of the revolutionary brigades from the eastern city of Benghazi, said they had the Gadhafi supporters corralled in a 700 square meter residential area but were still facing heavy rocket and gunfire from snipers holed up in surrounding buildings.


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Chesapeake Bay, Western Shore Marinas
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Re: Chesapeake Bay, Western Shore Marinas
Capt Rizzo keeps his boat at Port Annapolis Marina. He speaks very highly of it; club house pool, nice slips, good service, etc.
When we visited I found it to be a nice comfortable place. I can't answer the 6' draft question, but I remember there being what looked like deep draft vessels tied there. We flew into Ronald Reagan National and I am sure the drive was less than or right around 1 hour to get there.
We certainly enjoyed our time. (and look forward to returning for another visit in the Spring)
Port Annapolis
It certainly qualifies as easy Bay Access.
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text: Amy Guth Full Show 1/13/2014 Hour 3 Posted 3:42 PM, January 13, 2014, by mull1sc EmailTwitterFacebookGoogleRedditPinterest × Amy Guth Full Show 1/13/2014 Hour 3 Frank Sennett continues his Groupon breakdown with Amy. Then, Amy poses a statement saying, that here in Illinois we are a conundrum, we're independent but we want economic help. http://cdn.tribtv.com/wgnam/podcasts/pattivasquez/PV1122014H3.mp3


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For the Oktibbeha County Heritage Museum
Tribute to Joe Phillips
The Starkville Homeschool Music Co-Op sang the National Anthem at the Mississippi State WomenŌĆÖs basketball game Feb. 13 at the Hump.
On Saturday, Feb.
What in the world is and OUT HOUSE? It is a detached building a SHED within the ground of the main building or house. In Oktibbeha County, Mississippi an OUT HOUSE is an OUTSIDE BATH ROOM.


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text:
Adrian Fenty News
D.C. Corruption: Calls Mount for Mayor Vincent Gray to Resign
D.C. Mayor's Campaign Under Investigation, As Were Most District Politicians
D.C.'s Delinquents: Half the District's Leaders Have Been Federally Investigated
fellow mayoral candidate Sulaimon Brown to stay in the race ito continue attacking his opponent, then-incumbent mayor Adrian Fenty , and thereby help Gray's election prospects. Brown says Gray promised him a job with the District if Gray won
Dem. Strategist: 'Obama in a Win-Win Position'
not a good thing usually when a politician once the snow at the better of it's it's local thing lingering DC mayor Adrian Fenty . You know if you don't get the plows moving working mom too much in your neighborhood that's a problem we'll
Michelle Rhee's Next Move: Florida Governor-Elect Rick Scott's Transition Team
has also held Rhee up as a "superwoman in education" and a foe of unions. Rhee served under DC's Democratic Mayor Adrian Fenty , who lost a primary battle to City Council Chairman Vincent Gray. Fenty's political career became closely tied
Will Michelle Rhee Head West?
just about having a true north," she said. Rhee expressed no regrets about her controversial three years in D.C. "{ Mayor Fenty and I] made the commitment to each other that we were going to make every decision in the best interest of kids, regardless
Education Tsarina Michelle Rhee Resigns
country. With a mandate from mayor Adrian Fenty to make it work. I put my blood ..... since campaigned for her boss mayor Fenty . Ultimately lost the September ..... having eight a true north and for mayor Fenty night. north throughout this
Tim Pawlenty Blames 'Corrosive Impact Of Teachers' Unions' For Michelle Rhee's Resignation
voice on national education issues as well as a critic of the influence of unions. Last month when Washington, DC Mayor Adrian Fenty was defeated by challenger Vincent Gray in the Democratic mayoral primary, Pawlenty issued a similar statement
Controversial Education Reformer Michelle Rhee Resigns as D.C. Schools Chancellor
in Washington, when Rhee's champion, D.C. Mayor Adrian Fenty lost the Democratic primary last month it was widely ..... bureaucracy and get results in an urban school system," Mayor Fenty said. But Rhee's approach to reform was not without
Michelle Rhee Shakes Up the D.C. School District
And now she's almost certainly out of a job DC mayor Adrian Fenty was voted out Tuesday. And what most see is a referendum ..... aggressive reform effort. Sign are you responsible for mayor Fenty losing this election. Yeah. Yeah it pains me to
Michelle Rhee on D.C. Kids' 'Crappy Education'
after D.C. voters ousted Mayor Adrian Fenty . Under Rhee's three-year ..... require me sitting down with Mayor Fenty , the chairman and other people ..... she said. "This man, Adrian Fenty , is truly the best leader I've
With Mayor Adrian Fenty's Ouster, Will Michelle Rhee Still Run Washington Schools?
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Amy Kremer: 'Karl Should Stay Out Of It'
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Analysis: Tea Party Spoils The Party, 'Outsider' Candidates Defeat GOP Favorites
state where political corruption and incompetence runs rampant. 6) In another major upset, Washington, D.C. mayor Adrian Fenty lost his reelection bid to council chairman Vincent Gray. Under Fenty, crime dropped and scores at schools improved
Matheson: Voters Want Congress 'Act Like Big Boys And Girls'
this seat and and finally today fifties that's the question. Facing District of Columbia voters a little local flavor here mayor Fenty . Who's actually quite a popular for a lot of things he's done here in Washington is a lot less popular forties them with
Primaries 2010: Last Chance for Tea
election day, given how overwhelmingly Democratic the city is. That means Tuesday is the day of reckoning for Mayor Adrian Fenty . While polls show that Washingtonians think DC is headed in the right direction, they also show dislike for Fenty
Crisis in the Classroom (Part 1)
child's educational achievement levels and we've made tremendous progress over the last three years under under our mayor mayor Fenty . Who controls the schools here in Washington DC but it's it's that it's not a one shot silver bullet solution it's
Glenn Beck Appeals to 'Restore' the U.S., Al Sharpton Commemorates Martin Luther King
there to the National Mall, the site of the early Beck rally. The march featured heavy hitters such as D.C. mayor Adrian Fenty and Education Secretary Arne Duncan. Even though none of the speakers at the "Restoring Honor" rally talked overtly
'This Week' Transcript: Crisis in the Classroom
child's educational achievement levels? And we've made tremendous progress over the last three years under our mayor, Mayor Fenty , who controls the schools here in Washington, D.C. But it's not a one-shot, silver-bullet solution. It's going
Do Mayors' Political Fates Hang in the Outcome of Snowstorms?
about other problems. It's symbolic about the way people see the whole city functioning." Washington, D.C. Mayor Adrian Fenty has especially taken heat this week for his response to the record snowfall in the nation's capital. Critics
Snowstorm Cripples Washington; Another Storm Approaches East Coast
falling in the area Tuesday afternoon. "This is normally a pretty big snow for Washington, though we've already had two more of these in the past week and a half. That will cause more complications," said D.C. Mayor Adrian Fenty .
Sad Goodbye: D.C. Pandas Head Back to China
Sydney said. "I think it's sad but it's good that he's going back to make more pandas." Washington Mayor Adrian Fenty once called Tai Shan the city's most important citizen -- a distinguished title given the power brokers that
Washington Bids a Bittersweet Farewell to Beloved Panda
really cute," Sydney said. "I think it's sad but it's good that he's going back to make more pandas." DC Mayor Adrian Fenty once called Tai Shan the city's most important citizen – a distinguished title given the power brokers that
Obama Family's First Year: Out on the Town and At Home with the First Couple
Inauguration Day, the Obamas seemed to be everywhere. There was the president-elect having lunch with D.C. Mayor Adrian Fenty at local landmark Ben's Chili Bowl, which used to bear a sign that said nobody ate for free there except Bill
Will: Not A 'Scintilla of Racism'
the certainly indelicate comment but. The factor in election there were stories number of people commenting on Tiger Woods Adrian Fenty and I think it's very unfortunate but I think there is an element that says. That that some some blacks do better. Than
Roundtable: Intel Review: The Fallout
I think the certainly indelicate comment but. The factor in the election stories number people commenting on Tiger Woods Adrian Fenty and I think it's very unfortunate but I think there is an element that says. That bid that some some blacks do better
D.C. First to Impose Fee to Use Disposable Plastic, Paper Bags
Anacostia River. "I signed this law in July to cut down on the disposable bags that foul our waterways," D.C. Mayor Adrian Fenty said last month. "We want everyone to know that you can save the river, and 5 cents, if you bring your own reusable
'This Week' Transcript: Christina Romer, George Will, Liz Cheney, Al Hunt, Judy Woodruff and Robert Reich
indelicate comment, but, in fact, during the election, there were stories and there were people commenting on Tiger Woods, Adrian Fenty . I mean, I think it's very unfortunate, but I think there is an element that says that -- that -- that some -- some
Clem's Chronicles: Yemen Strike/Climate Agreement/Winter Storm/Goodbye Mr. Gibson!
our nation's capital, the snow has just begun (8:50pm ET). The DC forecast calls for 14-20 inches. DC Mayor Adrian Fenty declared a snow emergency Friday night. The emergency is effective starting at 7:00am Saturday. Virginia Gov
D.C. Mayor Signs Same Sex Marriage Legislation
Adrian Fenty takes historic step supporting equal marriage rights.
D.C. Council Votes to Allow Same-Sex Marriage, Mayor Fenty to Sign
historic legislation faces a series of hurdles before gays can officially tie the knot in the nation's capital. Mayor Adrian Fenty , a Democrat, still must sign the bill into law, which he has pledged to do most likely before Christmas. From
Gay Marriage Gets Thumbs Up in Nation's Capital
of the full Council on Dec. 15. If, as expected, it is approved a second time, it will then go to Washington Mayor Adrian Fenty , who supports the legislation, for his signature. From the time the mayor signs the gay-marriage bill, Congress
D.C. City Council Takes Final Vote on Gay Marriage
historic legislation faces a series of hurdles before gays can officially tie the knot in the nation's capital. Mayor Adrian Fenty , a Democrat, still must sign the bill into law, which he has pledged to do immediately. From the time the mayor
All D.C. Metro Track Circuits to Get a Closer Look After Crash
been behind schedule for a check-up. The train was last examined in late May. Meantime, Washington, D.C., Mayor Adrian Fenty said Wednesday that the blame for the crash should fall "squarely" on local officials. "We do have an independent
Metro Crash: 'Anomaly' Found on Key Track Circuit
struck was pushed forward about seven feet, Hersman said today. Earlier this morning, Washington, D.C., Mayor Adrian Fenty said the blame for the crash should fall "squarely" on local officials. "We do have an independent train system
Retired General Among Metro Deaths in DC
fighter jets during the 9-11 terror attack. At a news conference at the crash site this afternoon, Washington DC Mayor Adrian Fenty confirmed that Maj. Gen. David F. Wherley Jr. was among those killed in the crash . Also killed in the crash


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Public facilities plans
Browse by
Click one of the Browse This Collection buttons at the right for a complete listing of the contents of this collection.
Public facilities plans describe the water, sewer and transportation facilities which are to support the land uses designated in the appropriate acknowledged comprehensive plans. Such plans are support documents to a comprehensive plan, and are required for areas within an urban growth boundary containing a population greater than 2,500 persons (OAR 660-11). Related documents with similar purposes, such as facility master plans or capital improvement programs, are also included in this category.
Recent Submissions
(City of Lake Oswego (Or.), June 1, 2009)


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BARGAINS/SUPER SAVERS ($500 OR LESS): $40 Never been used, still have original box, hand brakes, travel bag, folds up, cash & carry, you won't be disappointed,More info Email a friend
BARGAINS/SUPER SAVERS ($500 OR LESS): New.French picture window.High impact glassMore info Email a friend
BABY/CHILDREN'S ITEMS: Playground turbo slideMore info Email a friend
BARGAINS/SUPER SAVERS ($500 OR LESS): $110 Invacare, like new, up & down leg rests,, folds up, cash & carryMore info Email a friend
JEWELRY: 2 Carat Emerald cut diamond ring w/ Diamond Baguette 6 piece sterling silverware settings for 12. Emerald and diamond bracelet 786-556-5054More info Email a friend
BUSINESS EQUIPMENT /OFFICE EQUIP.: Food warmer: great working condition. Original price $1500. Asking price: $100. Hobart Meat/cheese slicer: Top of the line commercial series in good working condition. Brand new price $6600. The current price for this model used is ~$1500. Asking...More info Email a friend
MISC MERCHANDISE: For sale: chairs and tables, popcorn machine,Table cloths, chair covers/sashes, Dinner plates, drink ware, charger plates, 4 door floral refrigerator and many more items available.More info Email a friend
FURNITURE: No nicks or scratches, both filing cabinet roll out for more desk space or to arrange away from deskMore info Email a friend
MISC MERCHANDISE: For sale: Adult/Kids chairs and tables popcorn machine Table cloths chair covers/sashes Dinner plates, drink ware, charger plates, Serving trays, Jars, chafer dishes, coffee machine Balloon/wedding arch 4 door floral refrigerator vases, baskets, wire center...More info Email a friend
POWERBOATS: Hewes 16 Ft. Red Fisher Boat 29k Like New 305-632-9027More info Email a friend


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Miami Restaurant Guide
- recommended
- critics' pick
- best of
100 restaurants found
1826 Collins Ave.
Miami Beach, FL 33139Critics' PickBest OfSlideshowImage
1826 Restaurant & Lounge is an all-glass, four-story standalone restaurant on Collins Avenue that adds a new level of style and fine dining to South Beach. The...
3030 Holiday Drive
Fort Lauderdale, FL 33316
One of the region's most beloved culinary talents, 3030 Ocean Executive Chef Paula DaSilva is known for her farm-to-fork philosophy and ceaseless commitment to...
The new AltaMare is bigger, busier, and better than the old Alta Mar, which itself was no slouch. The classically elegant dining room is also better-looking....
The restaurant takes its name and gathers much of its menu from Fishing Area 31, an ecologically sustainable swath of western central Atlantic Ocean encompassing...
500 Brickell Key Drive
Miami, FL 33131
Azul chef Joel Huff apprenticed under José Andrés, and the notion of many teeny flavors in petite portions conspiring to form a larger-than-life meal is at...
Bali Cafe in downtown Miami fulfills the requirements for a fantastic hole-in-the-wall eatery. This Indonesian restaurant is small; it seats only 30. And it...
1400 20th St.
Miami Beach, FL 33139
This hip neighborhood spot succeeds for the same reason the team's other two venues (Pubbelly and Pubbelly Sushi) have prospered: chef-driven, value-friendly...
17608 Collins Ave.
Sunny Isles Beach, FL 33160Critics' PickImage
Basil Park is Tim Andriola's healthful, long-awaited followup to his Mediterranean mainstay, Timo. For the bright, airy bistro, he partnered with Tamer Harpke, a...
3451 NE 1st Ave.
Miami, FL 33137Critics' PickBest OfSlideshowImage
Blackbrick in midtown serves the Chinese food you've been waiting for. Richard Hales -- the chef also behind the fast-casual Sakaya Kitchen -- reworks regional...
1440 Ocean Drive
Miami Beach, FL 33139Critics' PickBest OfImage
A short Mason jar of slightly warmed chicken liver spread arrives with planks of grilled bread and a slim assortment of pickled vegetables. Gruyère-glazed...
6730 Biscayne Blvd.
Miami, FL 33138Critics' PickBest OfSlideshowImage
Inside the 20-seat room (with nearly that many chairs outside), metal lunch pails line a freshly painted gray wall, seating is segregated into tightly spaced...
3195 Commodore Plaza
Coconut Grove, FL 33133Critics' PickBest OfImage
Husband/wife owners Danny and Nan, natives of Mumbai, are in their modest 30-seat Coconut Grove restaurant every night - hosting and helping a friendly and...


text: You are viewing You Can't Get Pregnant the First Time! (Winter Show 2009) - 2 of 17 Laser Boy! By Robber Barons Sketch Comedy This is what happens when you give your kid a stupid name. Published January 04, 2010 160 views More Info » Full Credits Robber Barons Sketch Comedy Uploader Stats & Data 6 Funny Votes 0 Die Votes 162 Views Published January 04, 2010 Categories: Sketch Clean Comedy Parody Keywords: laser laser boy laser bank robbery heist parents dumb name stanford robber barons comedy Up Next: Drunk One-Ups AUTOPLAY Up Next In: 10 Robber Barons Comedy's I Pledge Video Chinese Bank Robbery The Bank Robbery Dark Knight Bank Robbery REDUX Follow Facebook Twitter Tumblr Instagram Browse Related Comments You Can't Get Pregnant the First Time! (Winter Show 2009) 10+ more View All ▶ 120+ more View All ▶ Robber Barons Sketch Comedy Vaguely Related Videos Vaguely RelatedPics & Words Advertisement Advertisement From Around the Web ZergNet


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Leave a Review
I'd like to make this recipe, but have recently discovered that I need to avoid cow's milk and cheese made from cow's milk. But I love the taste of cream cheese. Has anyone got any ideas how to substitute something made with goat's milk (that has the same lovely flavour and texture?). Thanks in advance! Love this website!!
I havenn't made this but I will! It sounds wonderful. To answer the question about real cream cheese, go to any upscale market - to their cheese section and you will find cream cheese, usually plainly wrapped. I think that is what they are referring to. Philly would probably be ok - it's just a little jel like.
I have to admit it. I didn't actually make this recipe. But I wanted to share what I do for special events. I use a souffle dish and layer roasted red pepper, goat cheese and pesto, with the roasted red pepper on final layer at top. It is delicious and everyone has loved it, but it is very costly, so I do reserve it for special events. The only caveat is that it's hard to slice through the peppers. It might be more eater-friendly to chop and stir it all together, but not as elegant!
A cook from Brazil Please, ST. Louis, what is real cream cheese?
A great and quick spread. I used homemade pesto. I make pesto every fall before my basil dies and freeze it in ice cube trays. After it is frozen, I pop out the cubes and I place them in zippy freezer bags. Fresh pesto all year long!
I also make a layered version of this spread (adding chopped garlic to the cream cheese/goat cheese layer) - it works really well in molds. I like to do it in the Wilton Christmas Tree mold and add pine nuts in the pesto layer, as well as for garnish along with roasted red pepper circles and tiny basil leaves to decorate. Chopped sun-dried tomatoes add a nice touch, too. Just line any mold with wet cheese cloth before you fill it and it will come out beautifully with a wonderful texture.
I haven't rated this recipe, but have a question about "real cream cheese, not Philadelphia", as mentioned by St. Louis. Can someone clarify what this is, where to get it and how to ask for it? Any name brands? Available at a supermarket? Many thanks!
I make a variant of this spread, the extra ingredient is 3oz finely chopped sundried tomatoes, then I arrange the spread by forming layers of cheese, pesto, cheese, tomatoes and cheese. It's a real crowd pleaser.
Absolutely glorious!!
This was served (though with 50:50 proportions) at a lobster bake/fish fry on Prince Edward Island and I've served a half-dozen times since. It makes up in a flash. Splurge on good goat cheese and real cream cheese (no Philadelphia) and you'll be in heaven.


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Scarlett Johansson has taken the celebrity/paparazzi dance to the next level. While on set of her film "The Nanny Diaries," Scarlett decided to poke a little fun at the paparazzi by covering her face with a home-made sign that read:
"I am being harrassed by the person taking this picture."
Of course, Scarlett's spelling could use a little improvement. The correct spelling of "harrassed" is, in fact, harassed, but who's counting. Her co-star, Alicia Keys joined in on the fun by adding her own sign which read:
"Me too."
Oh what fun it is stalking celebrities, but score one for Scarlett. Although I'm sure the paparazzi who toke those photos still made a buck for her effort. Next time she should just kick the photographer in the nuts and steal his camera. He'll think twice about taking her picture again. Trust me.
Trust me.


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Black Diamond Men's Mad Max Gloves
The Men's Mad Max Gloves by Black Diamond. Black Diamond's top-of-the-line freeride glove, the Mad Max is precision engineered for aggressive frontcountry use.
DECENT FEATURES of the Black Diamond Men's Mad Max Gloves
- Fixed lining with 100% waterproof and breathable GORE-TEX Pro Shellduct Technology
- Full goat leather shell and palm
- 142 g PrimaLoft insulation and boiled wool on back of hand, plus 100 fleece on palm
- Molded EVA foam padding on knuckles for impact protection
- Under-the-cuff hook-and-loop closure
The SPECS
- Weight: per pair: 9.9 oz / 280 g
- Temperature Range: -20/10° F / -29/-12° C


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