Name: Wash Candido
Month: July 2010
Residence: Jacksonville, FL
Occupation: System Analyst (Computer work)
Height: 6'4
Weight: 225 off-season, 218 contest
Arm Size: 17"
Chest Size: 46"
Waist Size: 33"
Best Bodyparts: Back (Strength), Legs (Appearance)

Name: Mindi Stoots
Month: July 2010
Residence: Tennessee
Age: 26
Occupation: Glamour Model
Height: 5'4"
Weight: 108 lbs.
Measurements: 32B-23-33
Best Bodyparts: Legs & Butt
Bodyfat: 12%
Favorite Exercises: Squats, Pull-Ups & Shoulder Presses

Core strength is critical for performing in sports as well as to prevent injury. Work on your abs with sit-ups and high intensity compound movements and work on your lower back with deadlifts.

Water storage within the muscles helps your body to act as an anabolic factor. Water is necessary for many bodily functions and allows the muscles to maintain a positive nitrogen balance, which is essential for muscle growth. Drink a gallon a day.

Eat the right kind of carbohydrates and starches like sweet potatoes, oatmeal, brown rice, whole grains, fruits, and vegetables. Those with a low glycemic index are the slowest-absorbing, which means your body is getting a steady supply of energy throughout the day without causing the dreaded insulin spike, which can lead to bodyfat gain.

According to the Harvard Men’s Health Watch, running may not increase the risk of arthritis and could be good for the knees.

A study in the Journal of Applied Physiology found that 8 weeks of weight training improved experienced runners’ 5K times by up to 30 seconds.

Studies show that listening to music in the gym while lifting weights or doing cardio could increase power and output in your activity as well as intelligence outside of the gym.

Talib Kweli ft. Mary J Blige- I Try
DMX- Fame
Jadakiss- Who's Real
Young Jeezy ft. Kanye West- Put On
The Game- We Ain't
50 Cent, P Diddy, BIG- Victory 2004
Fort Minor- High Road
Linkin Park- Breaking the Habit
Nas- Hate Me Now
DMX- X Gonna Give It To Ya
Linkin Park- Lying from You
Linkin Park- Faint
Obie Trice- The Setup
DMX- Bring Your Whole Crew
Jay-Z- Show Me What You Got

Rihanna- Breaking Dishes

Nickelback- Next Contestant

Staind- Epiphany

Hinder- Lips of an Angel

Rihanna- Disturbia

Maroon 5- She Will Be Loved

3 Doors Down- Let Me By Myself

Nickelback- If Everyone cared

Nickelback- Far Away

Dierks Bently- Long Trip Alone

Kinks of Leon- Sex on Fire

3 Doors Down- When I'm Gone

3 Doors Down- Here Without You

2 Pac- California Love

2 Pac- Changes