As with many “popular” trends, the answer to this question is both short AND long enough for entire book.
The short answer is YES, but does it work for what?? Well, intermittent fasting can be used to lose fat and/or gain lean muscle depending on the protocol you use.
After much experimentation, reading, trial, error, blood, sweat and tears (ok, maybe not so much tears) I have settled on a program that is shockingly close to what Martin Berkhan of LeanGains.Com advocates which is a 16 hour fasting period followed by an 8 hour feeding period.
Recently, I stumbled upon an awesome ebook by Dr. John Berardi, entitled “Experiments with Intermittent Fasting”.
Just like Dr. Berardi, I started off with full day fasts. My first experience was with the Xtreme Fat Loss program. I really had no business trying an “extreme fat loss” program since I was already quite lean but I was writting a review about the program and, unlike most internet fitness fakes, I actually try out any program I review… shocking! The problem with the Xtreme fat loss program is that it has 2 full day fasts per week and it’s brutal to follow.
I actually made excellent progress with a 48 hour “all you can eat” followed by a 24 hour fast.
Eventually, I transitioned to what I feel is the most sustainable (Martin Berhan’s 16/8 style program). Not to toot my own horn but I essentially drafted up a 16/8 style program after reading Ori Hofmekler’s book “Maximum Muscle, Minimum Fat”!
Here is an outline of my new Wednesday routine that incorporates intermittent fasting and strength training
This snapshot of a typical Wednesday is something I will follow for the next 4 weeks before changing the strength training components.
9:30PM (the night before)
Finished eating my last meal for the next 16 hours:
2 scoops mixed protein powder,
1/2 cup coconut milk
1/4 cup oats
1 Tbsp Almond Butter
3 Beverly International Quadracarn (mixed Carnitine supplement)
1 cup of black coffee
Note: I can’t prove or disprove if this supplement is doing anything yet but my collective program is working awesome!
6 BCAA tablets, 4 Mass Amino Casein Tablets, 3 Quadracarn
12:15PM – 1:15PM
During the workout I sip a BCAA and L-Glutamine mixture (Beverly International Glutamine Select) with about 6g BCAA’s and 10g Glutamine.
The pre-workout aminos and “during workout” Aminos are very important to have a great workout in a 16 hour fasted state. They serve anabolic and anti-catabolic functions as well as provide the body with a readily available source of aminos to be converted into blood sugar.
Superset #1 1) Dumbbell reverse lunges (3 x 6-8 reps) 2) Incline Dumbbell Curls (3 x 10-12 reps) 3) Close neutral grip dumbbell press (3 x 8-10 reps)
Exercise #2 Leg Extensions with 60 seconds rest (7 x 6-12 reps)
Exercise #3 DB Front Squat (1 x 10-15 reps)
1:30PM – 2:00PM
1 1/2 scoops Beverly International Mass Maker Ultra
1 1/2 scoops beverly International Ultimate Muscle Protein
3:30PM – 4:00PM
8 oz low fat greek yogurt
1/2 cup fresh blueberries
1 Tbsp Cacao Nibs
2 tsp orange flavored fish oil (Barlean’s)
1.5 oz raw mixed nuts
2 Beverly International Fit Tabs (multi-vitamin)
4 Ultra 40 Liver Tablets
6:15PM – 7:15PM
2 medium grilled chicken breasts with cheddar cheese (small amount) and asparagus
1 1/2 pieces grilled corn on the cob with pastured butter and sea salt
2 cups mixed greens salad with fresh raspberries, Udo’s oil and balsamic vinegar
2 squares 90% dark chocolate with 2 tsp Almond Butter
9:30PM – 10:15PM
Superset: Heavy Barbell Bench Press (6 x 1-3 reps) Single leg calf raises (6 x 12-20 reps)
10:45PM – 11:15PM
This will be my final meal for the next 16 hours again:
Breakfast wrap (who says this can only be at breakfast!)
3 Eggland’s best Whole Eggs
1 egg white (cheap generic egg)
1 oz cheddar cheese
2 tsp coconut oil (for cooking eggs)
1 Ezekiel sprouted grain wrap
Salsa and plain greek yogurt
1 cup organic whole milk
1 scoop Beverly International UMP protein
1 Tbsp natural peanut butter with flaxseeds
There is an epidemic that has overcome America and is slowly spreading to other nations.
Diabetes? Nope, but that is certainly in the top 3.
Cancer? Good guess, but that’s not it either.
The Epidemic is:
The Pussification of America
That’s a bold statement but you heard me (read me) right. America is turning into a bunch of pussies and sissies. Too many people have the “skinny fat” syndrome of sunken chest, pot belly and no upper back muscle to speak of which lends nicely to the rounded shoulder wussy look.
So why did I chose the name “Wussy”?
Well, if I called it the “Anti Pussy Salad” it would send the completely wrong message and if I called it the “Anti Sissy Salad”, it could be abbreviated as the ASS.
Again, not the message I was going for, although it would be funny to prescribe a dose of post workout “A.S.S.”!
This Anti-Wussy Salad Will Meet You Half Way:
Deliver Ultimate Nutrition
After You Kick Your Own Ass
This recipe has become a staple of my weekly meal plan regardless of my goals of building lean muscle or rapid fat loss.I have researched the ultimate combination of ingredients to deliver a massive nutrition power punch that tastes great AND has a long list of health and recovery benefits, including optimal hormone levels ( such as Testosterone ).
Why is this Anti Wussy, high protein salad….
That’s a great question and the reality is that it can’t be the ultimate salad to everyone under all situations. The truth is that most individuals are interested in either fat loss or a body transformation which involves lean muscle gains and fat loss.
Under both of these situations, it is critical to focus on total nutrition, not just the macro-nutrients (carbs, fat and protein).
With the Ultimate high protein salad, I set out to select and combine ingredients to give a diverse and effective nutrient profile that I could also enjoy eating on a regular basis.
After all, who want to eat a healthy meal day in and day out
that tastes like rotten cardboard?!
Many popular nutrition strategies and programs advocate eating meals that contain either protein and fat or protein and carbs. Dr. John Berardi of Precision Nutrition has been advocating this simple eating strategy for the past decade and I fully recommend, practice and embrace it (except on cheat days! ).
This high protein salad is classified as a
protein + fat meal
Let’s dive in and look at the ingredients to make this muscle contracting confection!
2 -3 Cups of Organic Baby Spinach
and Spring Mix (not 100% spinach)
1 Tbsp of Udo’s choice EFA oil blend
1/3 – 1/2 medium avocado, chopped up
1/4 Cup blackberries and/or blueberries
2 Tbsp raw sesame seeds
(make sure to read why below!)
The avocado, red pepper, berries and balsamic vinegar combine to create a fantastic and unique taste that will pleasantly surprise you (or make you vomit….).
There is a method to my madness in the selection of each ingredient. Let’s run through the list and understand the benefits of each one.
Organic Baby Spinach and Spring Mix:
I prefer a mixed green variety as baby spinach is high in naturally occurring oxalates which prevent calcium absorption. The spring mix I commonly use has a combination of spinach, tango, lolla rosa, red and green romaine, red and green oak, red and green chard, mizuna, radicchio, frisee, beet greens, arugula, tat-soi, red mustard, kale and collards. Whoa!!
What is the baby spinach and
spring mix rich in?
Vitamin A (80%)
Vitamin C (30%)
By using the spring mix instead of 100% baby leaf spinach, we are leaving a good dose of Magnesium and Folate on the table.
Fear not, the we will make up for it in the other ingredients, plus the reduction of oxalate will allow the body to absorb more calcium from the sesame seeds. Say what? Yep, sesame seeds are a great source of calcium, among other things, but we’ll get to that!
Udo’s Choice Essential Fatty Acid Blend
Essential fatty acids are critical nutrients that you must consume through food and supplements since your body is not able to manufacture them. Udo’s blend provides essential omega 3, 6 and 9 fatty acids which have a seemingly endless list of benefits including brain function, heart health, optimal hormone levels, stamina, skin health and more.
I also strongly recommend additional supplementation with a high quality fish oil with other meals as part of your complete nutrition plan.
Avocado’s are delicious and another excellent source of healthy fat. The primary fat in an avocado is mono-unsaturated fat (omega 9) and the same primary fat that is in olive oil. Mono-unsaturated fats are an excellent source of fuel for your body.
What is an Avocado rich in?
High in potassium
(same as whole banana!)
Mono Unsaturated Fat (11g)
In addition, avocados seem to inhibit the inflammatory compound interleukin-6 when eaten with lean meat. Cha ching!!
Why sesame seeds? Ok, this is awesome.
Not only are sesame seeds an excellent source of calcium, they are also full of lignans which are known to bind excess estrogen.
Like all hormones, proper estrogen levels are very important for men and women but since this salad is the “anit-wussy” salad, we want to reduce estrogen levels.
Note, that if you are a female (and who says women should be wussies?!), check out this link to learn how you may want to cycle the types of seeds you use depending on the point of your menstrual cycle. Ok guys, I just felt my testosterone levels drop by typing that last sentence I will try to minimize estrogenic words.
Plan #1 : The Teenage Athlete Through Early 20′s
With <15% Body Fat
As I mentioned in my video post, teenagers in their late teen years that are player high school sports for example have much different requirements than older athletes due to metabolism, energy expenditure and hormonal levels. The supplement companies try to make money (it’s a billion dollar industry!) pitching unnecessary supplements to young athletes trying to gain lean muscle quickly.
Your battle is with a fork and a knife!
Your target level of carbohydrates (fruits, starches and whole grains) should be about 55% to 60% of your total calories.
Your target level of proteins (eggs, dairy, beef, chicken, turkey, fish) should be about 25% to 30% of your total calories
The amount of healthy fats you should eat (fat in red meat, egg yolks, whole milk, butter, olive oil, avocados) should make up the remaining 15% to 20%
Knocking back endless protein shakes is completely unnecessarily.
Multiply Your Body weight by 20 to
Estimate Calories Needed
This rule of thumb is only a starting point. If you are gaining more than 1 to 2 pounds per week then you are most likely gaining too much fat and a calorie reduction is in order.
There are many factors that go into arm size as well as the types of gains you can expect to make.
Before I get into the specifics, let’s have a reality check. I am guessing that the reason you are reading this is because you are searching for a killer bicep routine to help you put on size.
Here’s the deal. For males, if your arms are less than 14″ in circumference (and you are taller than 5 1/2 feet) then a killer arm routine isn’t what you need, but rather a solid routine that focuses on compound movements like pull ups, bent over rows, dips and close grip presses.
Chin ups, pull ups and dips will pay huge dividends when it comes to packing on arm size.
I have observed many times over the years that when I can get an individual to stop performing direct arm work and, instead, focus on the compound movements, increases in arm size and strength where experienced.
In fact, when they went back and tried curls, they were shocked to see that they could curl more weight!
Will this work for everyone? Nope. My arms are just under 16″ ( ok, 15 3/4″ ) at a body weight of just over 170. I am very strong in pull ups and dips but size increases will only come from lots of direct arm work, lots of eating and lots of rest!
I once heard a rough rule of thumb from a very well know strength coach that to put an inch on your arm, your total body weight will need to increase by approximately 10 pounds. On average, I have personally confirmed this.
If you have read some of my other posts on the subject of carb cycling, you know that a carb cycling meal plan can produce fantastic results! Although you can “jump right in” to a plan, it is best to go through an adjustment period for optimal results.
This adjustment period is commonly referred to as a fat adaptation phase. I learned about these methods from Dr. Mauro Di Pasquale’s excellent book: The Metabolic Diet. I learned about “Dr. Di” at a Charles Poliquin training seminar and I later saw him lecture at the SWIS weight training symposium in Toronto, Canada many many years ago.
The Metabolic Diet starts you off on a very low carb “assessment phase” which is what I am describing here.
Why do you need this?
Well, when excessive amounts of poor quality carbohydrates have been over consumed (i.e. diabetes epidemic), insulin levels are chronically elevated which leads to insulin resistance.
Here’s an analogy: You walk into a bar (no, this isn’t a one liner joke…) and there is a live band playing. You can’t hear a thing! Then, eventually, you become kind of numb to the music and it doesn’t seem as loud anymore.
Well, that’s what happens to the insulin receptors of your cells when you consume an abundance of over processed carbs. Your body becomes numb to the insulin your pancreas is cranking out in a furious attempt to get your blood sugar levels down.
Even if this doesn’t describe you, this phase is still a great way to get the fat burning enzymes in your body fired up AND assess how well you will do on a low carb diet.
If you have been searching for how to keep your lean muscle while losing fat, a carb cycling meal plan that starts off with a fat adaptation phase is really the most flexible and efficient way to do so.
Any nutrition plan (aka “diet”) that ties your hands to a particular strategy is flawed and doesn’t take into account every person’s unique needs. The carb cycling meal plan that I outline allows you to adjust carb levels to the optimal point once you have engaged the fat burning machinery in your body.
Is this plan just for men? Absolutely not! Carb cycling for women will produce excellent results and the same strategies are employed regardless of sex.
On a side note, I learned from Dr. Serrano in a fat loss seminar that it’s best for women to align their PMS phase of the menstrual cycle with a very low carb phase. If you are a woman, then go for it! If you are a boyfriend or husband reading this then be warned, this results in elevated fat loss AND…. ummmm….. bad moods.
Starting on a Monday, keep your fat intake at 50% to 60% of your total caloric intake while your protein intake should make up most of the difference ( Note: this means that most of your calories should come from fat for this period!).
Keep your carbohydrate intake at a maximum of 30 grams. If, after 6 days, you feel like THE WALKING DEAD, Have some complex carbs before bed in the form of sweet potatoes, oatmeal and fruit (banana is best here). Then switch back to 30 grams max for the remaining 6 days.
I have developed and revised a lean muscle building
and fat loss plan over the past 18 months
and in this article I will reveal all of it!
Have you ever tried traditional “bulking” plans only to end up feeling like a fat slob (ok, a fat, strong slob)? This is usually followed by long periods of dieting and cardio.
I have leveraged the work of many bright people and applied the concepts to my lifestyle (stressful job, 3 young kids, constant craziness, etc).
What I am going to share with you is my “revised”
diet and example workout routine for
excellent lean muscle gains while losing fat.
This really is the best meal plan in my opinion and it has flexibility built in.
Fine! I’m not interested in what you have to say unless you have tried it for yourself <grin>.
This is the best diet I have found for balance in the extremes and it’s definitely not for everyone. You will see what I mean as you read on! You need to experience short periods of pain in order to reap the ultimate benefits of having your cake and literally eating it too!
Let’s get started, shall we?
I start Monday off with a 24 hour fast. Periods of “under eating” or an intermittent fast in this case is a great way to hit the reset button after the Saturday “splurge” and Sunday “Relax” day (described at the end). This brief fast puts your body in maximum anabolic state while at the same time accelerating the use of fat stores as fuel.
While fasting, I consume essential amino acids every 3 hours or so. This is in the form of Beverly International Muscle Mass BCAA tablets or Prograde BCAA capsules and Beverly International Lean Out product or Prograde Metabolism. The Lean Out and Metabolism products are “icing on the cake”. Don’t take either of them if you can’t afford to. I have always taken them with great results so I don’t feel like trying without it although some day I might.
Research indicates that the amino acids help prevent muscle breakdown during the fast while literally feeding the muscles. The body will also convert the essential aminos into glucose to maintain blood sugar levels using a process called gluconeogenesis (Am I a nerd? No! Muscle Geek? Yes!).
“Big” Push-Pull Strength Day
As an example, I have done the following in a fasted state:
A1) Seated Dumbbell Shoulder Press
4-6 sets of 4-6 reps (or roughly 25 total reps)
A2) Weighted Chin-Ups
4-6 sets of 4-6 reps
B1) Seated cable row to neck
2 sets of 15 reps
B2) Optional Cable Pull Throughs
2 sets of 10-12 reps
High Protein, Low Fat, Low Carb
During the second day, I try to hit roughly BW X 10 for calories. I hesitate to provide this number as it’s not a good habit to start obsessing over calories. Depending on your body fat levels, this number may result in a very low calorie day.
An example day for me might look like this:
Plain Greek Yougurt with a handful of fresh blueberries
1 whole egg (eggland’s best) + 4 egg whites
4 Beverly International Liver Tablets
1 can of tuna with mustard and hot sauce
4 baby carrots
Post Workout shake (2 scoops of blended protein)
Grilled chicken salad with mixed greens and 1 Tbsp olive oil and vinegar
6 ounces lean protein (fish, turkey or lean steak) as another salad.
Sometimes I’ll throw a handful of blackberries on top with yellow peppers and
balsamic vinagar. Try it!
(Metabolic Circuit Day)
This is my version of a cardio day, except it’s more fun (Definition of fun: lying on the floor gasping for air).
I perform all 10 exercises in a row for 45 seconds each, followed by 15 seconds of rest before moving on to the next exercise.
Dumbbell Push Presses
And so on…
Plank Dogs?! Yep!
If you are running short on time then my post: How to get a six pack in 3 minutes
will both destroy you and ignite the fat burning furnace… well, come to think of it, this little devil
of a workout might night save you time becuase you will be lying on the floor
for 10 minutes if you do it correctly!
High Protein, Low Fat, Low Carb + Evening Carb Up
From a nutrition point of view, this day will be a repeat of Day 2 with a glorious rainbow at the end of the day….. the carb up meal! I’m not talking Pizza and cake on this day though. The carb up meal will consist of clean complex carbohydrates. I borrowed this meal from nutrition plans used by Beverly International clients and personally used it while training for my bodybuilding contests “many” years ago…. Ok, more like 12 years ago. Damn!
Repeat Tuesday’s meal plan and eat the following as a sixth meal before bed:
1 1/2 cups oats (before cooking)
1 Tbsp Nut Butter (almond butter works best here)
1 mashed up banana
There is a method to my madness concerning the arrangement of meals thus far.
On Monday, a strength workout fits perfectly with a fast and will rev up your metabolism even more. Tuesday was the metabolic circuit cardio day on a low calorie low carb meal plan. Now that we are on Wednesday, it’s necessary to dig deep because this is a challenging workout. Leg and Horizontal Push (chest) day! This day destroys me since I’m carb depleted by this point
The evening carb up is the perfect fit to re-stoke the metabolism as well as provide a surge of calories and carbs at the tail end of a tough leg workout.
(Legs, Chest and Horizontal Back)
A1) Dumbbell Band Bench Presses
After warm-up sets: 4 sets of 12/8/6/6 reps
A2) Head Supported Dumbbell Rows
4 sets of 6-8 reps
B1) Dumbbell Front Squats
4 sets of 12/8/6/6 reps after a warm up set
C1) Seated Leg Press Machine
4 sets of 15 reps (301 tempo)
60 seconds rest between sets
D1) Cry to the heavens for mercy
and sip a drink of powdered glutamine and BCAA’s
High Protein, Moderate Fat, Low Carb
This is a moderate calorie anabolic day. We will increase the healthy fats as well as saturated fats (also necessary!).
Today is an active rest day. Go for a walk, bike ride, etc. This is also a great day to stretch and foam roll your tight beat up areas. Ideally this is done every day even if minimally.
For meals, repeat Tuesday’s meal plan with more healthy fats. Example:
1 extra whole egg with breakfast
1 tsp olive oil added to tuna fish
1/2 avacado in salad with diner or celery with natural peanut butter
High Protein, Moderate Fat, Low Carb + Option
This day will be a repeat of Thursday. Depending on my current condition and progress, I have been known to have pizza and a beer for diner.
Repeat Thursday’s meal plan.
Now, since I actually have a life, I might find myself out with some friends or at a kid’s birthday party so I reserve the right to have a cheat meal if the situation presents itself.
If I decide to take this option, then I will most likely keep the carbs low on Saturday.
Shoulders and Arms Specialization
This day could vary considerably depending on goals and weak body parts.
My focus has been on increased shoulder and arm size:
Saturday (Home Stretch):
High Protein, Low Fat, Low Carb + Cheat Meals after 6:00PM
Ok, we are in the home stretch now! Have higher protein, low fat and low carb meals for breakfast, lunch and a snack or two. After 6:00PM, go ahead and eat whatever the hell you want! Craving an entire BBQ chicken pizza? Go for it! A pint of Ben and Jerry’s? You know it!
The key is to eat lots of carbs and calories! When you follow your version of this plan, you will get a feel for how far you can take it without impeding progress from week to week.
Option Saturday Workout:
This day consists of “functional training” such as farmer’s walks, sled drags, sand bag tosses, car pushing and whatever else you can come up with to make your neighbors wonder what planet you are from!
This day can be thought of as a “Zone Diet” day. The Zone diet is a popular meal plan developed by Dr. Barry Sears and consists of roughly 40% Carbohydrates, 30% Protein and 30% fat. Seriously, don’t stress the percentages here… just follow the spirit of it. I make sure my calories are at or above maintenance on this day. I have comfort foods and continue to satisfy cravings in moderation. I try not to go ape shit on this day but I still relax and don’t stress out about what I am eating.
If done correctly, your body weight measured
multiple times on a weekly basis may look something like this
And that’s it!
Feel free to ask questions because there are many different options.
The best thing to do is try it out for an honest month and track what you are eating as well as weight and waist measurements.
If you do this, I will be more than happy to evaluate your logs and provide feedback!
I always find it a bit comical listening to people at the gym dispensing advice as some sort of doctrine that is written in stone. Oh my, don’t even get me started. In particular, advice on bodybuilder type routines. Let’s face it, most people that are interested in bodybuilder routines aren’t actually bodybuilders, they just want to look good. Trust me; there is NOTHING wrong with that. I’m right there with you! For several years now, I have focused on full body workout routines but every year, I find emptiness in my heart that can only be filled by the great pump.
In fact, Arnold himself said it best in his movie Pumping Iron “Let’s say you train your biceps, blood is rushing in to your muscles and that’s what we call the pump…..It’s as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym”. Ok, maybe I wouldn’t take it that far but, unlike the alternative, I can go to the gym whenever I want!
Ok, so back to my opening statement. I will hear people say things such as “you’re supposed to train back with you biceps because you use them together”, or “you have to train chest shoulders and tri’s together since they are all used together”.
Here’s what I say:
Throw shit on the wall and see what sticks!
Before I show you some example bodybuilder routines, let’s chat for a moment about what these typical routines involve and what they SHOULD involve.
There are several ways to make a muscle bigger (I have combined moderate and high for simplicity…):
Higher repetitions with minimum rest periods (10-15 reps, 30-60 seconds rest)
Higher repetitions with longer rest periods (10-15 reps, 120-180 seconds rest)
Lower repetitions with longer rest periods (4-8 reps, 120-180 seconds rest)
Lower repetitions with shorter rest periods (4-8 reps, 60-90 seconds rest)
Sadly, most routines focus on the first item…. maybe on the second usually not. The first method will make your muscle big and soft because you force it to store more energy locally. The technical term is sacroplasmic hypertrophy.
If you focus exclusively on this type of training, you will become “big”, soft and weak!
No thanks!! Like everything in life, this type of training has its place and I will use in for 1-2 months out of a training year. The second type of higher repetition training will increase the size of your muscles by growing your slow twitch and type IIA fast twitch muscle fibers. Again, there is value here if your goal is to look big, but you won’t have the lean “carved” look that turns heads.
The lower repetitions are the often neglected and most misunderstood goldmine for true muscle growth. Ironically, ladies need to spend more time in the lower rep range to get that “toned” look they so desire. Confused yet? Don’t worry, in Part II of this article, I will go more in depth on how to utilize both rep ranges and rest periods for maximum muscle growth and I promise to outline some killer bodybuilder routines!
Example 4-day Training “splits”
Recommended by Clay Hyght, DC, CSCS,
competitive bodybuilder of 17 years and NPC judge:
Day 1 ( Monday) – Chest & Biceps
Day 2 ( Tuesday) – Back & Abs
Day 4 (Thursday) – Shoulders, Triceps, & Abs
Day 5 ( Friday) – Legs
I recommend you modify the order and which day starts after a 2 day rest based on your weakest point.For example, if Legs are your weak point ($10 says they are!), you may want to try:
Day 1 ( Monday) – Legs
Day 2 ( Tuesday) – Shoulders, Triceps, & Abs
Day 4 ( Thursday) – Back & Abs
Day 5 ( Friday) – Chest & Biceps
Other varieties that I often use inculde splitting legs into quad based or hip based (hamstrings and glutes) and performing pairing one with an upper body muscle group.
Day 1: Chest and Quads
Day 2: Back and Shoulders
Day 4: Hamstrings, Calves and Core
Day 5: Arms and repeat weak bodypart
There is NO right answer! I have made progress on every one of these
as well as twice per week (not day) training!
At the moment, I am enjoying fantastic results on a 3-day routine with a 4th day that utilizes metabolic circuits as part of a fat loss phase…. but I’ll save that for another article.