Monthly: July 2010

Why Start Crossfitting?

Why Start Crossfitting?

For those of you who are not familiar with CrossFit, it is basically a bad ass conditioning program that many of the world’s elite athletes, police officers, firefighters, and the guys for 300 used to get into shape. It pulls functional movements from many disciplines such as gymnastics and weightlifting and builds from those movements to make work outs that leave you on the ground gasping for air laying in a pool of sweat. This program is not for the faint of heart or the weak of spirit!
Many CrossFit work outs only take twenty minutes leaving you with time for other things. Also, many of the work outs can be done at home, at the park, or just a regular gym with no or minimal equipment.

The Three E’s

CrossFit can be said to have 3 main Benefits it will make you:

  • Effective
  • Efficient
  • Efficacious

With short work outs you may be curious to know if it is enough work, well it is! Since most work outs are timed you are forced to do as much as you can in an allotted amount of time, which equates to more power.

Competitive

You’re in a class with 10 other CrossFitters. The work out is Angie, which is 100 pull ups, 100 push ups, 100 sit ups, 100 air squats. You can not move to the next exercise until you have finished all 100. The trainer yells “3-2-1 GO!” and the music starts. Everyone starts moving so they can have the best time on the board. You realize that this is more of a competition than a work out. With any competition that athlete is motivated to change their life style to get better. Does your current work out give you that mindset?
Functionality

CrossFit utilizes movements that your body is meant to do. For example, you are probably sitting in front of a computer right now, what are you going to do when you stand up? Squat! When your ancestors were running from danger and had to get into a tree to evade danger what did they do? A pull up or muscle up! By utilizing movements that are ingrained in your gene pool you get the most bang for your buck.

Community

If you decide to join a CrossFit gym you will develop camaraderie with other members. Shared suffering creates strong bonds. The friends I have made through CrossFit is the best part about doing CrossFit.
Aesthetics

Though CrossFit is almost exclusively concentrates on athletic performance, a result of this training is a very lean muscled look. For instance, the actors in the movie 300 did CrossFit for 3-6 months before the movie and they were ripped!

It Rocks

In my eyes, these are the most prevalent reasons why a fitness enthusiast would want to use Crossfit as their training program.

Sitting straight 'bad for backs'

Sitting straight ‘bad for backs’

Sitting up straight is not the best position for office workers, a study has suggested.

Scottish and Canadian researchers used a new form of magnetic resonance imaging (MRI) to show it places an unnecessary strain on your back.

They told the Radiological Society of North America that the best position in which to sit at your desk is leaning back, at about 135 degrees.

Experts said sitting was known to contribute to lower back pain.

Data from the British Chiropractic Association says 32% of the population spends more than 10 hours a day seated.

seating positions

Half do not leave their desks, even to have lunch.

Two thirds of people also sit down at home when they get home from work.

Spinal angles

The research was carried out at Woodend Hospital in Aberdeen.

Twenty two volunteers with healthy backs were scanned using a positional MRI machine, which allows patients the freedom to move – so they can sit or stand – during the test.

Rishi Loatey, British Chiropractic Association

Traditional scanners mean patients have to lie flat, which may mask causes of pain that stem from different movements or postures.

In this study, the patients assumed three different sitting positions: a slouching position, in which the body is hunched forward as if they were leaning over a desk or a video game console, an upright 90-degree sitting position; and a “relaxed” position where they leaned back at 135 degrees while their feet remained on the floor.

The researchers then took measurements of spinal angles and spinal disk height and movement across the different positions.

Spinal disk movement occurs when weight-bearing strain is placed on the spine, causing the disk to move out of place.

Disk movement was found to be most pronounced with a 90-degree upright sitting posture.

It was least pronounced with the 135-degree posture, suggesting less strain is placed on the spinal disks and associated muscles and tendons in a more relaxed sitting position.

The “slouch” position revealed a reduction in spinal disk height, signifying a high rate of wear and tear on the lowest two spinal levels.

When they looked at all test results, the researchers said the 135-degree position was the best for backs, and say this is how people should sit.

‘Tendency to slide’

Dr Waseem Bashir of the Department of Radiology and Diagnostic Imaging at the University of Alberta Hospital, Canada, who led the study, said: “Sitting in a sound anatomic position is essential, since the strain put on the spine and its associated ligaments over time can lead to pain, deformity and chronic illness.”

Rishi Loatey of the British Chiropractic Association said: “One in three people suffer from lower back pain and to sit for long periods of time certainly contributes to this, as our bodies are not designed to be so sedentary.”

Levent Caglar from the charity BackCare, added: “In general, opening up the angle between the trunk and the thighs in a seated posture is a good idea and it will improve the shape of the spine, making it more like the natural S-shape in a standing posture.

“As to what is the best angle between thigh and torso when seated, reclining at 135 degrees can make sitting more difficult as there is a tendency to slide off the seat: 120 degrees or less may be better.”

School Lunches Even the Lunch Lady Wouldn’t Eat

School Lunches Even the Lunch Lady Wouldn’t Eat

The Idea LobbyMay 21, 2010

Congress is preparing to take up reauthorization of the Child Nutrition Act, but the recipe for success is far from simple.

By Emily BadgerAn anonymous Midwestern elementary school teacher has been filing dailydispatches from the cafeteria, posting to her blog each day cell phone-snapped photos of popcorn chicken and prepackaged meatloaf. She has been documenting, every day, what the kids in her school are fed for lunch.

As Mrs. Q’s several thousand followers have found, however, the grub fed American schoolchildren looks pretty disgusting when you put it up on the Internet. (In fact, the images and accompanying commentary are so unappetizing, Mrs. Q has to explain on her site that she stays anonymous to protect her job.)

The blog — and similar photos other teachers have been prompted to send in — puts a greasy, cellophane-wrapped face on the alarming research about school lunch, a subject of growing interest in Washington as Congress prepares to take up reauthorization of the Child Nutrition Act.

The topic is suddenly in vogue, from Mrs. Q’s viral website, to Jamie Oliver’sFood Revolution (an ABC series that revealed, among other things, that first-graders in Huntington, W.Va., couldn’t identify a tomato from a potato) to Michelle Obama’s anti-obesity campaign.

The White House Task Force on Childhood Obesity, an outgrowth of Obama’sLet’s Move! initiative, last week presented its findings to the president. Thereport suggests many of the answers to solving childhood obesity within a generation lie at school, where the First Lady points out many children consume as many as half their daily calories.

The report draws heavily on research from a 2007 U.S. Department of Agriculturestudy of school nutrition. The federal government establishes nutrition standards that schools must meet to receive federal reimbursement for meals. That USDA report found that nearly 94 percent of meals served in schools failed to meet all of the nutritional standards, even though most were meeting the required meal patterns (eight servings of bread per week, a half-cup of fruit and vegetables a day, etc).

Idea LobbyTHE IDEA LOBBY
Miller-McCune’s Washington correspondent Emily Badger follows the ideas informing, explaining and influencing government, from the local think tank circuit to academic research that shapes D.C. policy from afar.

During the 2004-05 school year, 100 percent of schools were serving kids all of their required protein, and most of their calcium. But 49 percent met the appropriate targets for calories and only 30 percent for saturated fat.

Not surprisingly, while many offered healthier alternatives such as low-fat lunches, students seldom picked up that option. And french fries accounted disproportionately for the available vegetables.

The task force report identifies a number of culprits: School kitchens are ill-equipped and underfunded, cafeteria workers need better training, and nutrition education has been ignored. To illustrate how easy it is to nudge a child’s nutrition choices, the report cites research from the Sesame Street Workshop.

In that study, 22 percent of preschoolers opted for broccoli over a Hershey’s chocolate bar. But 50 percent went for the broccoli when it had an Elmo sticker on it. (Therein lies a double-edged lesson about both the power of corporate marketing, and the potential influence for good grown-ups can wield steering kids to the right choices.)

In one creative solution, the First Lady announced last week a new USDA program to pair chefs with local schools to educate kids and spruce up menus in a version of the Jamie Oliver model.

Two of the biggest obstacles, though, are structural. The current nutritional guidelines that schools must meet were established in 1995. Last October, an Institute of Medicine report proposed rewriting them to focus more on reducing sodium and saturated fat and increasing fruits, vegetables and whole grains.

The other issue — and it’s the most thorny — is money. The Healthy, Hunger-Free School Kids Act of 2010, the proposed reauthorization, would require the USDA to rewrite nutrition standards as recommended by the IOM. And it would boost funding by $4.5 billion over the next 10 years. But schools that meet the new requirements would only get a boost of 6 cents per meal.

It’s unclear if that will be enough to train the cafeteria workers who will be using newly purchased equipment to prepare more expensive food.

The Dirtiest Player

The Dirtiest Player

Exclusive updatePhilly D.A. to take fresh look at Harrison case

*****

a prayer in the city, four words long: I ain’t seen nothin’.

It was a lie, of course.

Robert Nixon had seen everything. He had seen more than enough to put a rich and famous man, an NFL superstar, in prison. But this is what you tell the police unless you’re a fool. You can’t go wrong if you say you ain’t seen nothin’, and you can go very wrong if you say otherwise. And as far as Robert Nixon is concerned, what happened to the fat man with the Muslim beard is proof.

Nixon didn’t know the fat man with the Muslim beard when the fat man was still alive—that is to say, before he was perforated with bullets. But he’d seen him around. More than a year before the murder, Nixon stumbled upon the fat man lying in the street, in front of a water-ice stand, getting the crap beaten out of him by Marvin Harrison and Stanley McCray, one of Harrison’s employees.

It was a scene* to make anybody stop and watch. Broad daylight in North Philadelphia. April 29, 2008—a Tuesday. The corner of 25th Street and Thompson, about seven blocks north of the Philadelphia Museum of Art and the steps Rocky climbed. A block of brick row houses, a church with a rubbed-out sign, a Hispanic grocery, a vacant lot. In one sense, the presence of a future Hall of Famer at this seedy vortex of the city—Harrison, eight-time Pro Bowl wide receiver with the Indianapolis Colts, then at the tail end of a thirteen-season career and a $67 million contract—was incongruous. Especially given that Harrison, who is usually described as “quiet” and “humble,” was noisily stomping the fat man in the face and gut.

To Nixon, the fat man looked semi-conscious.

After several minutes, Harrison and McCray walked away. The fat man slowly picked himself up. Shouting epithets, he staggered to his car. Nixon watched as Marvin Harrison got into his own car, parked to the west of the fat man’s. The fat man put his car into reverse. Thompson Street is one-way going east. The fat man backed up the wrong way until he was smack in front of Chuckie’s Garage, a car wash Harrison owns. The fat man was now blocking Harrison, who was trying to drive away.

Nixon saw Harrison get out of his car and exchange words with the fat man. He couldn’t hear the words, but he could see the gestures of threat and counterthreat. The fat man stayed in his car. He called somebody on his cell. Harrison got back into his car and called somebody on his cell. After a minute or two, Harrison got out of his car for the second time.

Marvin Harrison is six feet tall and 185 pounds. He has a neatly trimmed mustache and the body-fat content of an Olympic swimmer. He became the dominant wide receiver of his era not by outleaping or outwrestling defenders but by exploiting an almost supernatural talent for getting open: for feints, fakes, jukes, dodges, bluffs, stutter steps, sudden bursts of sick speed. But at this moment, Nixon says, Marvin Harrison did not run. He stood on the sidewalk and calmly raised his wiry arms. In each hand, Nixon clearly saw, was a gun.

Nixon froze.

“YOU A BITCH-ASS NIGGA!” Nixon heard the fat man scream at Harrison. “YOU AIN’T GONNA SHOOT. YOU AIN’T GONNA SHOOT. DO WHAT YOU GOTTA DO.”

Nixon was across the street and thirty yards away when Harrison started shooting. Pop pop pop pop pop pop—a great staccato gust of bullets. Steadily, Nixon says, Harrison unloaded both guns into the fat man’s car, stippling the red Toyota Tundra with bullet holes as the fat man ducked in his seat. Eventually, the fat man sat up and sped off, heading straight toward Nixon’s position as Harrison darted into the street and continued to shoot.

Now Nixon was in the line of fire. He turned and ran. He ran as fast as he could with his belly and his smoker’s cough as bullets slivered through doors and lodged in walls.

Behind him, unbeknownst to Nixon, a bullet ripped through the fat man’s hand. Another bullet shattered the glass of a car containing multiple adults and a 2-year-old boy. The adults instantly bailed, abandoning the little boy in the car, the glass flowering into razor-sharp petals and bloodying the boy’s eye.

And yes, Robert Nixon was also hit. Once, in the back. He didn’t realize it at first. Too much adrenaline. Then he scraped his left hand against his right shoulder. He felt a hole in his black T-shirt. His fingers came back stained with blood.

By this time, Marvin Harrison and the fat man had both fled. But Nixon needed to retrieve his car, which was parked on Thompson Street. As Nixon sprinted back to the scene of the crime, the police pulled up. An officer spotted Nixon running and thought he might be the shooter. Hey, c’mere. The officer patted him down for weapons. Nixon was clean.

The officer didn’t notice Nixon’s gunshot wound, and Nixon didn’t volunteer that he’d been shot.

I ain’t seen nothin’.

The smart call.

So the officer moved on.

*Re-created from interviews, court filings, and police reports, and told through the eyes of Robert Nixon.

*****

marvin darnell harrison was not supposed to be this guy, the black athlete with a gun. Insecure, obnoxious, prone to acts of catharsis—that was Terrell Owens, Michael Vick. But Marvin?

Marvin drank juice.

He was a worker. Marvin was the guy who never wore his gloves in practice because the gloves were sticky and made catching balls easy, and he wanted to practice the hard way. He was the neat freak who sat with his back to the press at a locker that would make a drill sergeant swoon. Marvin, who juked my repeated requests for an interview, was the perfectionist who evolved an ability to communicate almost telepathically with his quarterback, Peyton Manning, but barely at all with mere English. If he left any trace of his existence in the league, it was only in the record books: second (to Jerry Rice) in all-time receptions, third in all-time one-hundred-yard games, first in receptions in a single season. Through all this, his teammates claimed they didn’t know him in the slightest. “He’s like Batman,” linebacker Cato June told Sports Illustrated.

Think about the discipline it would take to make a living as an elite star of a multi-billion-dollar entertainment juggernaut without ever once being truly seen. In this sense, Harrison’s football career is not only historic; it’s also a sort of miracle. The dude skipped like a flat stone across a rancid pool and emerged, twelve years later, dry as a bone.

And when he stood up and looked around, he went right back to the place his heart had always been, the place he had never really left: Philadelphia, the city of his birth. His family was large and close, and although some members had been violent criminals, his inner circle struggled to protect him from those influences. His uncle Vincent Cowell was a respected anesthesiologist at Temple University Hospital. His mother, Linda, and his stepfather, Anthony Gilliard, were modest businesspeople who worked hard and fed needy families when they could. (Just like Marvin did: In 2006 at Thanksgiving, he donated eighty-eight turkey dinners to the poor of North Philly.)

They had taught Marvin to value family above all else, certainly above mere dollars. Yes, he had splurged on a couple of large purchases—a house for his mother in a leafy enclave of Montgomery County, and for himself a four-bedroom, five-bath 7,600-square-foot stucco home in Jenkintown, a quiet village to the north—but otherwise he was so conservative about money (he favored low-risk mutual funds, according to a 2006 newspaper profile) that if you started asking Philly people about Marvin Harrison, one of the first things you heard about the man was that he was, well, cheap. Whenever you went looking for Marvin, you tended not to find him sipping Venti lattes in Jenkintown. You found him on the streets of North Philly, tending to the unpretentious businesses he was either too detail-oriented or too stingy or too authentically modest—toosomething, anyway—to let other people run: his car wash, his sports bar, the soul-food kitchen he had bought for his aunt and his mother, and more than a dozen rental and investment properties he had snatched up at bargain prices.

From up high, Marvin appeared to be a millionaire athlete like any other; at street level, he was a businessman cobbling together a mini-empire in the hood. It was an iconoclastic way to reconcile his money with his roots—a tricky thing for any athlete flung from poverty into wealth. Many simply flee to suburban McMansions. Some, like Allen Iverson, go the other way, keeping questionable company and giving shout-outs to “my niggas back home.” But Marvin didn’t run and he didn’t flaunt. He just sort of hid. His life was exquisitely controlled—an extraordinary man’s attempt to become a ghost in his own story. For a long time, it worked. And then, for reasons that go well beyond Marvin Harrison—reasons having to do with race, class, jealousy, politics, and the problems of American cities—it didn’t.

*****

“fuck you,” the fat man said. “Fuck the bar, and I’ll fuck you up.”

It was mid-April of 2008, two weeks before the shooting. The fat man, a.k.a. Dwight Dixon, age 32, was standing with a friend at the front door of Playmakers, Harrison’s bar, demanding to be let inside.

Playmakers is about a half mile southwest of 25th and Thompson, on a side street of a gentrifying neighborhood; a block to the east is North Star Bar, where you can see indie bands like the Mountain Goats. From the press coverage of the Harrison case, you’d think Playmakers was some kind of ghetto shithole. But once you get past the bouncers and their pat-downs, you find yourself in a warm, upscale black bar. There are two pool tables and an old-school Galaga arcade console. The walls are covered with framed jerseys (Donovan McNabb, Jerry Rice) and photographs (Charles Barkley, a Negro League baseball team)—but no Harrison jersey, no Harrison photos. Who needs memorabilia when you’ve got the hero himself? Odds are good that if you go to Playmakers on a weekend, you’ll see Harrison adjusting the thermostat, checking the taps, peering out the front door.

Or if you’re Dwight Dixon, you get to watch him pat you down, and pat your friend down, and lay a hand on something gun-shaped and concealed on your friend’s person, and tell you both to get lost.

Dixon—everyone called him Pop on account of his size—was not welcome at Playmakers, Harrison made clear that night in April. And Pop was not the sort of person to let this insult slide. Three hundred pounds of swagger squeezed into expensive Gucci and Polo shirts, he was a finely tuned instrument for the detection of disrespect. “I call him a straight-up hustler,” says Fishay Bryant, one of Pop’s cousins. “Like, he didn’t take any handouts. He was very proud.”

Pop saw himself as Harrison’s equal. After all, they’d both grown up in the same North Philly neighborhood. They knew each other as kids. They’d both been born in the city’s worst modern hour—when it was grimy and vegetal, when it stank, when gangs ruled the neighborhoods, when the old industries were dying and the white ethnics were hightailing it to the suburbs, when the notorious Black Mafia was flooding the streets with heroin of unprecedented potency and the newly elected mayor was a skull-cracking cop who promised to be so tough on crime he’d “make Attila the Hun look like a faggot.” And they both had chosen to hawk their products—car washes and liquor for Harrison, drugs for Pop—in a part of the city that remained, even in April 2008, profoundly fucked.

If Harrison had moved to some better place, Pop would have understood. Hell, Pop wanted to leave Philly himself. Dreamed of it. Took his girl on vacations every weekend he could—Texas, Florida, California, Arizona. They flew Southwest. Super-saver fares. But Harrison had stayed, digging his roots deeper and deeper. In 1994, Pop had gone to state prison for dealing crack. When he came out six years later, he was a Muslim, but otherwise he was the same prideful Pop—and Harrison was still there, a king among paupers, distributing small-scale charity to needy supplicants beneath the media’s radar, his wealth creating a gravity that warped the physics of the neighborhood. “Everybody sucks up to him, and I don’t,” Pop told a close friend. “I’m gonna see you in your place of business, and I’m gonna buy drinks.”

A week after Pop was barred from Playmakers, he drove to Chuckie’s and demanded a car wash. He was denied. That Friday he went back to Playmakers. He was turned away—again. The next Tuesday was his confrontation with Harrison. Harrison describes it in detail in his statement to police:

I walked down and asked him why he was continually threatening me and coming to my businesses and harassing my employees. He said, “I’m a grown man, I can do and go wherever I want and say what I want…and like I said, I will fuck you up and fuck your bar up…NOW WHAT!” He put his hands up and swung at me. He grazed me on my left shoulder and chin. I swung back and I missed. We wrestled and threw punches a little bit…I then walked up the street back to my garage, I guess like five minutes later he backs up the street to in front of my car wash. Gets on the phone and is saying, “get your guns…you know what you gonna get STAN [McCray]…I’m gonna fuck you up MARV…you ain’t no Gangster.” I told him that I wasn’t a gangster but that he couldn’t keep coming back to my place of business and threaten me and start trouble. He drove off down the street. I was inside the garage. I heard gunshots like right after that.

*****

three years before Marvin Harrison was born, there was another man on the streets of Philly who faced a similar sort of fight-or-flight decision. His name was Marvin, too.

Marvin Greer was a 16-year-old gang member. He lived in a high-rise housing project in South Philly. On January 15, 1969, Greer and three friends spotted a boy from an enemy gang. The boy ran. Greer and the others chased him. When Greer caught up to the boy, he pulled out a four-inch pearl-handled knife. He stabbed the boy in the back, killing him, and threw the knife into the sewer. He pled guilty to second-degree murder.

About five years later, in 1974, Marvin Greer died suddenly at age 22; there was no mention of his death in the newspapers, and the cause remains a mystery. Before he died, Greer fathered at least three boys with different mothers. (Back then in Pennsylvania, juvenile felons were furloughed for good behavior, affording them a certain freedom of movement.) The eldest boy was Marvin Harrison.

The next was Markwann “Coots” Gordon. From 1995 to 1997, Gordon participated in a string of seven armed robberies in Philadelphia. According to a 1999 account by Kitty Caparella, the dean of Philadelphia’s crime reporters, Gordon was one of “the Philadelphia Mob’s two top associates in the African-American underworld,” an enforcer with the Junior Black Mafia. Gordon is currently serving 140 years in a federal prison in White Deer, Pennsylvania.

After Gordon came Marvin “Back to Back” Woods. On September 3, 1991, when Marvin Woods was 17, he was playing in the championship game of a schoolyard hoops league when his coach took him out of the game, subbing in another boy. Woods got angry. He left the game. When he rode back on his bike, twenty minutes later, he was carrying a Tec-9. He sprayed his substitute with bullets, killing him, and rode off. Marvin Woods is currently serving a life sentence for first-degree murder at the State Correctional Institution in Dallas, Pennsylvania.

So those are Marvin Harrison’s half brothers. In more recent years, Marvin Harrison’s cousin Lonnie Harrison, age 41, has been convicted of robbery, drug possession, and possessing an illegal firearm. And in 2000, another cousin, Isa Muhammad, was murdered in the aftermath of an eight-man shoot-out that also wounded a 10-year-old girl. The police described the murder as a revenge killing.

None of this proves, of course, that Marvin Harrison shot Dwight Dixon and Robert Nixon. It just shows that he has a strikingly violent family history. It also suggests that Harrison’s NFL career is an even greater triumph than commonly understood. He was able, for all those years, to reject the logic that claimed the life of his cousin and the freedom of his father and his half brothers—the same street logic that allows only one sort of response to a challenge like Pop’s.

After the shooting, Pop got a ride to Lankenau Hospital, five miles west of Chuckie’s Garage. The hospital staff called the cops, as they’re required to do when they see shooting victims. The cops arrived and asked Pop for his name.

Malik Tucker, he said. It was one of his many aliases: Demetrius Bryant, Swight Dixon, Donte Jones, Dwight M. Mobely.

The cops asked how he’d been shot.

Pop said that he’d been robbed at 62nd and Lebanon—again, several miles west of the shooting.

Soon, the cops at the hospital got a call from the cops back at 25th and Thompson. A red Toyota Tundra full of bullet holes was being towed there. The person who had called the tow truck was Pop’s girlfriend.

The cops now knew that Pop was lying. They told him he’d better come clean. Pop grinned and told them to fuck off. The mood around Pop’s hospital bed was relaxed, jovial; the cops had a professional appreciation for the purity of Pop’s bullshit. “You know who shot me,” Pop said, toying with them.

Why didn’t Pop blurt out the truth? He might have been scared. To be a witness in Philadelphia is no small thing, even if you’re a 300-pound drug dealer. In December The Philadelphia Inquirer reported that thirteen witnesses or relatives of witnesses have been murdered in the city since 2001.

But there are two other theories. The most likely one is that Pop lied to the cops because he had shot back at Harrison with a gun of his own. If this was true, then Pop was potentially on the hook for an attempted murder charge, same as Harrison. No gun of Pop’s has ever been found, but casings were recovered from three types of guns: a five-seven, a nine-milli-meter, and a .40-caliber. And two fired nine-millimeter casings were found in the cab of Pop’s truck.

The second theory is that Pop lied to the cops simply because he didn’t want them to get in the way. He was planning to resolve the dispute himself, in his own fashion.

*****

the police kept Pop in custody overnight to give him time to cool off and rethink his story. The next day, Wednesday, they began gathering evidence. Acting on a tip, they plugged Harrison’s name and DOB into a state database of gun licenses. A long list of guns came up, including two Fabrique Nationale (FN) five-seven pistols. The cops already knew that some of the casings recovered at the scene came from this type of gun.

The five-seven has been described in newspapers and on ESPN as “custom-made” and “a collector’s weapon.” Wrong. A five-seven is a lightweight, low-recoil, high-capacity, semiautomatic tactical pistol made by a Belgian arms manufacturer. NATO uses it for peacekeeping missions, and the ersatz jihadist Nidal Malik Hasan allegedly used it to massacre thirteen at Fort Hood. So it’s not unique, but it’s hardly your average urban drug dealer’s piece; the Philly officer who recovered the casings, which have a distinctively long and skinny shape, had never seen anything like them before.

Later that day, about a dozen plainclothes and uniformed officers, including several guys from the state attorney general’s Gun Violence Task Force, drove en masse to Chuckie’s Garage in search of the five-seven. Harrison seemed to know they were coming. He was lounging in a cheap aluminum beach chair before a full-size cardboard cutout of himself. He looked serene. A detective asked him if he was carrying a gun. Yes, he said. He swung his right foot up onto a pool table—he had bruised his left knee the previous season and had trouble bending over—and the detective reached down and removed, from an ankle holster, a loaded .32-caliber handgun.

But the .32 was irrelevant. It had nothing to do with the crime. At this point, a lieutenant disappeared into the car wash’s office along with Harrison and Anthony Gilliard, Harrison’s stepfather. Fifteen minutes later, they emerged. Gilliard said, “Detective, I know what you’ve come for. It’s right over here.” Gilliard led the detectives to a filing cabinet. In front of the cabinet was a trash bucket. Behind the bucket, lying on the floor, was the five-seven. It, too, was fully loaded: nineteen bullets in the clip, one in the chamber.

This was suggestive, but not necessarily incriminating. Harrison still had a number of plausible alibis, even if the gun hammer were to exactly match the markings left on the recovered casings (and ballistics tests would eventually prove that five of six casings did match). For instance, Harrison could have been acting in self-defense—maybe Pop had barged into the car wash with his own gun blazing. Whatever the alibi, Harrison was under no obligation even to provide one; he wasn’t under arrest.

But then—and even the cops couldn’t figure out why—Harrison answered questions at the Central Detectives Division for about an hour, accompanied by his lawyer, Jerome Brown, and his stepfather. When it was over, he signed each page of a typed seven-page statement: a single M for “Marvin,” its points like the peak of a crown.

In the statement, excerpted here for the first time, Harrison admits that his fight with Pop took place “five to ten minutes before” the shooting. He says that immediately before he heard the gunshots, he was “sitting in the doorway of my garage.” The detectives ask him if Pop had a gun that day. Harrison says “no.” In his own words, then, Harrison establishes his motive, puts himself at the scene of the crime, and eliminates any possible self-defense defense.

The real doozy, though, is that Harrison admits to continuous and unbroken custody of the gun.

q. When was the last time you or anyone else fired your FN 5.7-caliber handgun?
a. Probably the day that I bought it. 
q.
What day was that?
a. In 2006 or 2007.
q. Where do you store this weapon?
a. In a safe at my home in Jenkintown, Pa.
q. Today, you had it at the car wash? Do you know how it got there? 
a.
I brought it today, twenty minutes before you came. 
q.
Are you saying that the 5.7-cal handgun that you own was in the safe at your home up until today, when you decided to bring it to your shop in the 2500 blk. of Thompson St.? 
a.
Yes.

That “yes” is the sound of a trap snapping shut. Harrison says his gun hasn’t been fired since 2006 or 2007. That’s impossible. Fresh casings exist, so the gun had to have been fired. But by whom? Harrison says he doesn’t know. All he knows is that the gun couldn’t have been lent or stolen, because it was locked away the whole time in his suburban safe. Only it couldn’t have been in the safe, either, because it had to have made an appearance at the corner of 25th and Thompson.

Harrison’s story makes no sense.

*****

on may 2, three days after the shooting, Robert Nixon contacted the police. It went against his instinct, but he felt he was out of options. He was scared.

According to Nixon, who spoke to me in November—his first interview with a reporter—he was scared because he had been contacted by intermediaries of Marvin Harrison. The intermediaries offered to pay for surgery to remove the bullet. And if Nixon stayed away from the police, he says, they might also compensate him. He was ready to make a deal: “I really wanted it to be over.” Then, according to Nixon, he was summoned to a meeting in West Philly—specifically, in the woods across from the Philadelphia Zoo—at 2 a.m. Nixon shut off his phone. The next thing he knew, news of the shooting was all over the papers, and his voice mail was filling with threats: “You think you slick. We gonna kill you.”

There was no way for Nixon to know if the threats were serious, he told me. That was the problem. Nixon was a low-level hustler. He was overweight and shuffling, with eyes hidden behind heavy glasses and a low, scratchy voice. Even his transgressions were small-time: weed, cough syrup, pills. He was a nobody, and he knew it. But now he had a Very Important Bullet in his back. The gap in wealth and stature between Marvin Harrison, a pillar of the community, and Robert Nixon created an inherently unstable situation. Harrison wouldn’t have to say a word for something bad to just&happen. “The streets pick it up,” says Malik Aziz, a North Philly activist who spent ten years in jail for dealing drugs. “Some a-hole, he’s puttin’ pressure down there? You’d be surprised how many people would take care of it, just on general principle.”

On May 3, then, Robert Nixon sat down with detectives and prosecutors at the office of the Philadelphia district attorney and gave a formal statement. He told them about the fight in front of the water-ice stand, Harrison and his guns, and the aborted meeting at the zoo. Afterward, he was placed in protective custody in a downtown hotel, and detectives started to kick the tires on his story.

There were a few discrepancies. For one thing, Nixon claimed that Harrison had two guns—same as Pop had eventually claimed, despite his initial stonewalling—but the neat, even spacing of the recovered shells along the street convinced the cops that the shooter had been gripping a single gun with two hands on the stock, keeping it steady. Then there was the tale of the zoo meeting. According to one source close to the investigation, it didn’t happen the way Nixon claimed. It wasn’t Harrison’s people who asked to meet Nixon at the zoo at 2 a.m. It wasNixon who asked them, in a ploy to suss out their intentions; thugs from North Philly never go to West Philly, and vice versa, so Nixon only suggested the meeting spot in West Philly because he thought they’d never agree. When they said yes, that’s when he knew he was in trouble and panicked. (Nixon denies this.)

The cops, however, saw these as minor flaws in a largely truthful tale. The crucial story beats were 100 percent verifiable. Through hospital records, detectives verified that Nixon sought treatment for the bullet wound on May 1. They talked to the cop who had originally patted Nixon down, and the cop remembered him, placing him at the scene. Overall, Nixon’s story proved “incredibly consistent,” according to one detective who interviewed him multiple times. It also matched up well with the statements from the other witnesses. “They all had different pieces of the same story,” the detective says. “And here’s a case where you don’t need to believe anybody.” You have a gun. You have casings. You have ballistic tests. You have Harrison’s own words. You have probable cause for an arrest warrant.

But the prosecutors saw the case differently. They had been burned before by witnesses who changed their stories between the interview and the trial. (Their last big case against a Philly athlete, a 2002 gun charge involving Allen Iverson, blew up when a key witness recanted his story.) During “balls-out fuckin’ arguments” with cops, the Philly prosecutors fixated on the criminal records of the witnesses and slight discrepancies in their statements. They thought it would be hard to win the case on the backs of such blatant pieces of shit.

Piece of shit is a versatile bit of law-enforcement slang. It can mean something as specific as “hustler with a record” or it can mean something rounder, like “person who won’t cooperate with us” or “person who lied to us” or “person who will not be trusted by a jury.” All of the witnesses, for various reasons, could be grouped under this same heading. Nixon was a piece of shit. Pop was a piece of shit. The father of the wounded boy was a piece of shit. McCray was a piece of shit, albeit an intelligent piece of shit, because he never signed a statement. And Harrison, although he had no record, was a piece of shit, too. The prosecutors and cops were in agreement on the piece-of-shit front; the only difference was that the cops believed that there were degrees, with Robert Nixon being what one of them called “the least piece of shit.”

The cops also thought it was wrong to drop the case just because a piece-of-shit famous person might be guilty of shooting a piece-of-shit unfamous person in a piece-of-shit part of the city. If prosecutors required every witness to have a pristine record, one detective says, “most of the cases in the city wouldn’t be solved.” None of the cops doubted for a second that if Harrison was a plumber or a UPS driver instead of a famous athlete, he’d have long since been arrested. “Everybody has their career-anticipation light on with this,” says veteran Philadelphia detective Michael Chitwood, now a police chief in Florida. ” ‘If I go forward with this and this guy’s found not guilty, I may not get promoted’… and I just think that’s wrong.”

In the end, though, it wasn’t the cops’ call. It was Lynne Abraham’s. After investigating the Harrison case for more than eight months, the veteran Philly D.A. called a press conference on January 6, 2009. A diminutive woman with frosty white hair, Abraham has built her career on making life miserable for “punks with guns.” Toughness is her brand. But at her press conference, at which no detectives were present, she spent much of her time impugning the credibility of the witnesses who had cooperated (Nixon, Dixon) and lamenting the ones who had not (the father of the 2-year-old boy, who never spoke to police; anyone else who may have seen the broad-daylight shooting). The case would not be going forward, Abraham said, due to “multiple, mutually exclusive, inherently untrustworthy, and sometimes false statements by the people present.” (Abraham declined to be interviewed for this story.)

As for Nixon, he was back on the street. The D.A. had apparently forgotten to pay his hotel bill after a month, so he wandered off.

*****

“i’m gonna get Lynne Abraham if it kills me.” This is Pop’s mother, Pearl Bronson, a middle-aged woman wearing gray Nikes and her braided hair back in a bun. “I truly believe that because Lynne Abraham did not arrest that son of a bitch, my son is dead,” she tells me, eyes aflame. “Just like she pulled the trigger herself.”

On January 28, three weeks after Abraham’s press conference, one of her deputies prosecuted Pop for making a false report to the police. It was surreal, carnivalesque—like when Dick Cheney shot his friend in the face and the friend apologized for getting in the way of Cheney’s bullet. The judge imposed six months’ probation. Pop was already on probation for another case, and the conviction meant he had to go to jail; he was briefly handcuffed, then immediately released pending appeal.

Before that day, Pop seemed willing to let the system give him some measure of justice. He was suing Harrison in civil court for damages. Pearl overheard him one night talking on the phone; he mentioned Harrison’s name, then said, “I’m gonna let it go, let my lawyer take care of it.” But to be shot and prosecuted? Especially while Harrison walked the city a free man and the street was abuzz about how Pop had been punked? They were laughing at him. He told a friend, “He’s not gonna run me out of my neighborhood.”

Pop made it a point to eat breakfast every day at the Chopstick & Fork, a diner on 28th and Girard, half a block from Playmakers. Pop didn’t live anywhere near the Chopstick & Fork. Even to sit down over some eggs and pancakes was an act of defiance.

On July 21, 2009, according to surveillance video captured from a nearby convenience store, Pop emerged from the Chopstick & Fork and walked to his car. He looked over his shoulder, then got into his car and made a phone call. Three minutes later, a six-foot-tall man in a black hoodie and white sneakers ran up to the driver’s side and shot Pop multiple times through the window. Then the man sprinted around the hood to the passenger side and shot Pop again. The shooter fled.

Pop spent the next two months in Hahnemann Hospital, a tracheostomy tube jammed into his windpipe, able to communicate with his family only by blinking. He died on September 4, 2009.

According to multiple sources with knowledge of the investigation, the primary suspect in Pop’s murder was initially Lonnie Harrison, Marvin’s cousin. Acting on a tip, police searched Lonnie’s apartment, looking for a gun. The apartment was a tiny room above Deborah’s Kitchen, the soul-food restaurant on Girard run by Marvin’s mother and aunt. But Lonnie hadn’t been living there for a year. There was no gun or any other evidence to tie him to the murder, and no witnesses have ever come forward to identify Lonnie or anyone else as the shooter. On the convenience-store video, the shooter’s face was obscured by shadow, making a positive identification impossible.

The cops recovered a second surveillance tape, but it, too, was inconclusive. It came from Playmakers. This tape, according to police, showed a man crossing in front of the bar on 28th Street just below Girard. Detectives felt certain that it was the same man they had seen on the convenience-store tape: the shooter, walking toward the scene of the crime. But just as the man got close enough to the camera to bring his face into focus, the tape went blank—and skipped the next three minutes. “There are no coincidences,” says one police source. “For the previous hour, that camera picked up every movement, and then it happens to go blank just at that moment?”

*****

in indianapolis, when Marvin was still playing football, he ate most of his meals at a small cluster of fast-food joints off the highway. There was a Wendy’s, a McDonald’s, a sub shop, and a Chinese buffet. “This is me, right here,” he once told ESPN’s Suzy Kolber, who was riding shotgun in his car. “If Wendy’s has a long line, I go right across the street to Mickey D’s.” He smiled, rubbed his hands. “That’s how it works.”

The Kolber clip is on YouTube, and it’s an amazing thing, because you get to see Marvin in a rare affectionate mood. He’s talking about the perfect order of his world, from his mealtime routine to the way he keeps his favorite snack foods secreted around his condo. “Pillsbury Doughboy,” he sighs, hefting a tube of cookie dough in the freezer. “Me and him get along just fine.” Everything is in its right place. He seems so happy.

How, then, did such a careful man end up making such a mess? What happened to him back home in Philly?

It’s a sunny afternoon in November, and I’ve gone to see a man I hope can give me some answers. I’m sitting in a white room in a prison I’m not allowed to name. I’m not allowed to name the prison because the man I’ve come to interview says he fears his fellow inmates might assault him if they knew he was the guy who snitched on Marvin Harrison.

Robert Nixon’s jeans are scuffed. His hands are folded in his lap. His glasses give him a sort of professorial, beatnik vibe—a pudgier version of Cornel West. He calls me “sir.” In fact, Nixon is deferential to the point of meekness until the moment I ask him about Pop’s murder. Does he think it was meant to send a message to any other potential witnesses? “Are you kidding?” Nixon says, startled. “Do you think it was a message?” Nixon shoots a look to his attorney, Wadud Ahmad, a powerfully built black man who is sitting in on our interview, and the two of them explode into howls of laughter, as if I just asked the dumbest question in the history of white people.

Nixon is here on a misdemeanor drug conviction. Perversely, he says he’s glad for. “That’s probably the best thing that happened to me. That’s how fucked-up my life is with this. [Jail is] the safest place for me.” Nixon says he would move himself and his family to another city if he could afford it, but he can’t. He’s now suing Harrison in civil court, claiming damages from the shooting. Nixon’s civil suit is only one of several dangling threads in Marvin Harrison’s life. There’s also the civil suit filed by Pop, which is still alive even though Pop is not. If the lawyers in the two civil suits get a chance to depose Marvin Harrison, Harrison’s words could, in theory, be used against him by prosecutors down the line. In January, Lynne Abraham stepped down after almost twenty years, making way for the incoming D.A., Seth Williams, a young, passionate reformer with a grassroots political base. (Williams, who is black, has not commented on the Harrison case.) Harrison could avoid the depositions by settling the cases. As of press time, though, he hadn’t done that. Nor had he announced his definitive retirement from football, though no team has demonstrated much interest in his services, given his declining stats and aging knees.

Say this for Marvin Harrison: He tried to be his own person. He succeeded on a level that most of us can only dream of reaching. But he either never realized or flat-out denied the destabilizing effect of his presence in a poor and desperate part of the city. Much as he insisted that he was a normal working person like any other, he was never going to be seen that way. He was always going to be a target for the hopes, resentments, and ambitions of other people, a reality that rippled and swirled around him in unpredictable ways. And the proof is still there, scattered across the city, for anyone who cares enough to look.

“Can I see it?” I ask Robert Nixon.

There in the prison, Nixon pulls up his shirt. I spot it immediately. A dark bruise, oval-shaped. Remarkably clean-edged. Dark-bordered and slightly lighter in the center. Six inches from his jugular. I press my index finger into the bruise’s soft center. I can feel the bullet. So close. So lightly embedded. As if I could pop it out with the slightest scrape of my fingernail. Not a hustler’s tale, not a prayer uttered and revoked, but a truth awaiting a seeker.

jason fagone profiled quarterback Tim Tebow in the September issue.

The truth about alcohol, fat loss and muscle growth

The truth about alcohol, fat loss and muscle growth

I’ve been getting tons of questions relating to alcohol and fat loss lately. Happens every time summer rolls around. Outdoor parties, clubbing, vacations and the whole shebang. Alcohol is a key ingredient. What people want to know is basically how fattening alcohol is, how it affects protein synthesis, how to make it work with their diet, and what drinks to go for at the club.

I think this is very good topic to cover today, since we’re right in the middle of summer and all, because most people involved in the fitness and health game tend to miss out on a lot of fun due to avoiding alcohol. I know a lot of peeps who’d rather stay home and manage their diet than go out and have a few drinks. Sad, really, because it’s all for the wrong reasons. I don’t blame them though. Read the mags or listen to the “experts” and you’ll soon be believing that a few drinks will make your muscles fall off, make you impotent, and leave you with a big gut. It’s mostly bullshit, of course. No big surprise when we’re dealing with the alarmist fitness mainstream that can’t seem to put things in the right perspective if their life depended on it.

This is a definitive primer on the effects of alcohol on all things someone interested in optimizing body composition might be interested in. At the end of this article I’m also going to show you how a hopeless drunk like myself can stay lean while drinking on a regular basis.

C’mere and lemme me tell you my secretz…*hick*

Alcohol and thermogenesis

There’s been an ongoing debate for years whether alcohol calories “count” or not. This debate has been spurred on by the fact that drinkers weigh less than non-drinkers and studies showing accelerated weight loss when fat and carbs are exchanged for an equivalent amount of calories from alcohol. The connection between a lower body weight and moderate alcohol consumption is particularly strong among women. In men it’s either neutral or weak, but it’s there.

How can this be explained, considering that alcohol is a close second to dietary fat in terms of energy density per gram? Not to mention the fact that alcohol is consumed via liquids, which doesn’t do much for satiety?

Alcohol is labeled as 7.1 calories per gram, but the real value is more along the lines of 5.7 calories due to the thermic effect of food (TEF) which is 20% of the ingested calories. This makes the TEF of alcohol a close second to protein (20-35% depending on amino acid composition). The heightened thermogenesis resulting from alcohol intake is partly mediated by catecholamines.

Is higher TEF a reasonable explanation for lower body fat percentage in regular drinkers? We need to consider that alcohol does not affect satiety like other nutrients. The disinhibition of impulse control that follows intoxication may also encourage overeating. Ever come home from a party in the middle of the night and downed a box of cereals? That’s what I mean.

It’s unlikely that the effect of alcohol on body weight in the general population can be attributed solely to the high TEF of alcohol. An alternative explanation is that alcohol consumption decreases food intake in the long term.

Another explanation is that regular alcohol consumption affects nutrient partitioning favorably via improvements in insulin sensitivity.

Alcohol, insulin sensitiviy and health

Moderate alcohol consumption improves insulin sensitivity, lowers triglyceride concentrations and improves glycemic control. Not only in healthy folks, but also in type 2 diabetes. There is no clear consensus on the insulin sensitizing mechanism of alcohol, but one viable explanation may be that alcohol promotes leanness by stimulating AMPK in skeletal muscle. It’s not a stretch to assume that this might have favorable effects on nutrient partitioning in the longer term.

If the effect of alcohol consumption on insulin sensitivity doesn’t impress you, then consider the fact that studies have consistently shown that moderate drinkers live longer than non-drinkers. This can be mainly attributed to a lowered risk of cardiovascular disease. However, alcohol also contributes to a healthier and disease-free life by protecting against Alzheimer’s diseasemetabolic syndromerheumatoid arthritis, the common cold, different types of cancers,depression and many other Western diseases. The list goes on and on.

It can almost be said beyond doubt that moderate alcohol consumption is healthier than complete abstinence. With this in mind, it’s strange that the fitness and health community shun alcohol. This irrational attitude seems to be grounded in the beliefs that alcohol is fattening and will hamper muscle gains. So let’s take a look at that.

Alcohol, hormones and training

You’ve probably heard that alcohol intake lowers testosterone. While this is true, the actual impact has been widely exaggerated. A three-week study that had men and women consume 30-40 g alcohol per day, showed a 6.8% reduction in testosterone for the men and none for the women at the end of the study-period. That’s three beers a day for three weeks and a measly 6.8% reduction in testosterone for the men. What kind of an effect would you think a few beers on an evening once or twice a week would have? Hardly any.

For alcohol to significantly lower testosterone, you need to do some serious drinking. ~120 g alcohol, the equivalent of 10 beers, will lower testosterone by 23% for up to 16 hours after the drinking binge. If you drink so goddamn muchthat you are admitted to the hospital, you get a similar effect with a reduction of about -20%.

A few studies have looked at alcohol consumption in the post-workout period. One study examined the hormonal response to post-workout alcohol consumption using 70-80 g alcohol, equivalent to 6-7 beers. Talk about “optimizing” nutrient timing. Anyway, despite this hefty post-workout drinking binge, no effect on testosterone was found and only a very modest effect on cortisol was noted. The latter is as expected, considering the effect of alcohol on catecholamines. Citing directly from this paper, this quote sums up the scientific findings regarding the effects of alcohol on testosterone:

“Although the majority of studies involving humans show no ethanol effect on serum luteinizing hormone (LH), some data have demonstrated an increase while others have supported a decrease”

Koziris LP, et al (2000).

It seems that the fitness mainstream, which has been most adamant about propagating the “alcohol-zaps-testosterone-myth”, have cherry-picked a bunch of studies to base their claims on. Well, no big surprise there. We’ve been through this many times before with meal frequency and countless other diet myths.

When it comes to recovery after strength training, moderate alcohol consumption (60-90 g alcohol) does not accelerate exercise-induced muscle damage or affectmuscle strength.

However, the research is a bit mixed on this topic. One study, which used a very brutal regimen of eccentric training only, followed by alcohol intakes in the 80 g range (1 g/kg) noted impaired recovery in the trained muscles. I should note that eccentric training is hard to recover from and the volume used here was pretty crazy.

Another study looked at exhaustive endurance training followed by post-workout alcohol intakes in the 120 g range (1.5 g/kg) and saw significant suppression of testosterone that carried over to the next day.

The common denominator among these two studies is either extremely tough training or unusually high alcohol intakes in the post-workout period. Unless you’re in the habit of going bar-hopping after 50 reps of eccentric leg extensions to failure, this stuff does not apply to you. Yet it’s studies like these that gets the attention among the alcohol-alarmist fitness crowd.

What about protein synthesis? Strangely enough, the acute effects of alcohol on muscle protein synthesis in normal human subjects are non-existent in the scientific litterature. It has only been studied in chronic alcoholics, which have reduced rates of muscle protein synthesis. Chronic alcoholic myopathy, which causes muscle loss, is one unfortunate side-effect of alcohol abuse. However, this study showed that alcoholics without myopathy had lower body fat percentage and the same amount of lean mass as non-drinkers. So much for the argument that alcohol makes all your muscles fall off.

If you put any stock in rat studies, it’s clear that alcohol affects protein synthesis negatively. Then again, results from rat studies are almost never directly applicable to human physiology. There are profound differences in how humans and rodents cope with macronutrients and toxins.

Absolut Turnover is is my favorite drink right now. You need a shot of Absolut Vanilia and one lime wedge dipped in cinnamon and brown sugar. Drink, bite and enjoy.

Alcohol and fat storage

Let’s quickly review how nutrients are stored and burned after a mixed meal.

1. Carbs and protein suppress fat oxidation via an elevation in insulin. However, these macronutrients do not contribute to fat synthesis in any meaningful way by themselves.

2. Since fat oxidation is suppressed, dietary fat is stored in fat cells.

3. As the hours go by and insulin drops, fat is released from fat cells. Fat storage is an ongoing process and fatty acids are constantly entering and exiting fat cells throughout the day. Net gain or loss is more or less dictated by calorie input and output.

If we throw alcohol into the mix, it gets immediate priority in the in the substrate hierarchy: alcohol puts the breaks on fat oxidation, but also suppresses carb and protein oxidation.

This makes sense considering that the metabolic by-product of alcohol, acetate, is toxic. Metabolizing it takes precedence over everything else. This quote sums up the metabolic fate of alcohol nicely:

“Ethanol (alcohol) is converted in the liver to acetate; an unknown portion is then activated to acetyl-CoA, but only a small portion is converted to fatty acids.
Most of the acetate is released into the circulation, where it affects peripheral tissue metabolism; adipocyte release of nonesterified fatty acids is decreased and acetate replaces lipid in the fuel mixture.”

Hellerstein MK, et al (1999).

Acetate in itself is an extremely poor precursor for fat synthesis. There’s simply no metabolic pathway that can make fat out of alcohol with any meaningful efficiency. Studies on fat synthesis after substantial alcohol intakes are non-existent in humans, but Hellerstein(from quotation) estimated de novo lipogenesis after alcohol consumption to ~3%. Out of the 24 g alcohol consumed in this study, a measly 0.8 g fat was synthesized in the liver.

The effect of alcohol on fat storage is very similar to that of carbs: by suppressing fat oxidation, it enables dietary fats to be stored with ease. However, while conversion of carbs to fat may occur once glycogen stores are saturated, DNL via alcohol consumption seems less likely.

Summary

* Moderate alcohol consumption is assocoiated with an abundance of health benefits. The long-term effect on insulin sensitivity and body weight (via insulin or decreased appetite) may be of particular interest to us.

* The thermic effect of alcohol is high and the real caloric value is not 7.1 kcal: it’s ~5.6 kcal. However, it’s still easy to overconsume calories by drinking. Calorie for calorie, the short-term effect of alcohol on satiety is low. Adding to this, intoxication may also encourage overeating by disinhibition of dietary restraint.

* The negative effects of alcohol on testosterone and recovery has been grossly exaggerated by the fitness mainstream. Excluding very high acute alcohol consumption, or prolonged and daily consumption, the effect is non-significant and unlikely to affect muscle gains or training adaptations negatively.

* The effect of alcohol on muscle protein synthesis is unknown in normal human subjects. It is not unlikely to assume that a negative effect exists, but it is very unlikely that it is of such a profound magnitude that some people would have you believe.

* Alcohol is converted to acetate by the liver. The oxidation of acetate takes precedence over other nutrients and is oxidized to carbon dioxide and water. However, despite being a potent inhibitor of lipolysis, alcohol/acetate alonecannot cause fat gain by itself. It’s all the junk people eat in conjunction with alcohol intake that causes fat gain.

How to lose fat or prevent fat gain when drinking

Now that you understand the effect of alcohol on substrate metabolism, it’s time for me to reveal how you can make alcohol work for fat loss. Alternatively, how you can drink on a regular basis without any fat gain. Without having to count calories and while drinking as much as you want.

Apply this method exactly as I have laid it out. If you’ve paid attention, you’ll understand the rationale behind it. I’ve tested this on myself and on numerous clients. Rest assured that I’m not testing out some large-scale bizarre experiment here.

The rules are as follows:

* For this day, restrict your intake of dietary fat to 0.3 g/kg body weight (or as close to this figure as possible).

* Limit carbs to 1.5 g/kg body weight. Get all carbs from veggies and the tag-along carbs in some protein sources. You’ll also want to limit carbohydrate-rich alcohol sources such as drinks made with fruit juices and beer. A 33 cl/12 fl oz of beer contains about 12 g carbs, while a regular Cosmopolitan is about 13 g.

* Good choices of alcohol include dry wines which are very low carb, clocking in at about 0.5-1 g per glass (4 fl oz/115ml). Sweet wines are much higher at 4-6 g per glass. Cognac, gin, rum, scotch, tequila, vodka and whiskey are all basically zero carbs. Dry wines and spirits is what you should be drinking, ideally. Take them straight or mixed with diet soda. (No need to be super-neurotic about this stuff. Drinks should be enjoyed after all. Just be aware that there are better and worse choices out there).

* Eat as much protein as you want. Yes, that’s right. Ad libitum. Due to the limit on dietary fat, you need to get your protein from lean sources. Protein sources such as low fat cottage cheese, protein powder, chicken, turkey, tuna, pork and egg whites are good sources of protein this day.

* For effective fat loss, this should be limited to one evening per week. Apply the protocol and you will lose fat on a weekly basis as long as your diet is on point for the rest of the week.

Basically, the nutritional strategy I have outlined here is all about focusing on substrates that are least likely to cause net synthesis of fat during hypercaloric conditions. Alcohol and protein, your main macronutrients this day, are extremely poor precursors for de novo lipogenesis. Alcohol suppresses fat oxidation, but by depriving yourself of dietary fat during alcohol consumption, you won’t be storing anything. Nor will protein cause any measurable de novo lipogenesis. High protein intake will also compensate for the weak effect of alcohol on satiety and make you less likely to blow your diet when you’re drinking.

By the way, a nice bonus after a night of drinking is that it effectively rids you of water retention. You may experience the “whoosh”-effect, which I’ve talked about in my two-part series about water retention. That in itself can be motivating for folks who’ve been experiencing a plateau in their weight loss.

Apply this with good judgement and don’t go out and do something stupid now. Remember, this a short-term strategy for those that want to be able to drink freely* without significantly impacting fat loss progress or causing unwanted fat gain. It’s not something I encourage people to do on a daily basis, but it’s one of the strategies that I apply for low body fat maintenance in myself and my clients.

* Now of course…you can always drink in moderation and make sure to not go over your calorie budget for the day. But what fun is there in that? I’d rather cheat the system with the kind metabolic mischief I’ve layed out above.