INPUT ARTICLE: Article: You probably know that the body builder's diet is very high in protein. Growing muscles do need quite a lot of it, but past that point any extra protein is just calories, and therefore less effective than carbs. For most people, 0.8 grams of protein per kilogram of bodyweight per day should be plenty. However, body builders need to get between 1.2 and 1.7 grams of protein per kilogram of body weight. To find your weight in kilograms, divide your weight in pounds by 2.2. For example, 200 pounds divided by 2.2 is about 91 kilograms. To get your daily range for grams of protein, just multiply your weight in kilograms by 1.2 and then by 1.7. For example, 91 x 1.2 = 109 and 91 x 1.7 = 155. This means that your range for the day would be between 109 and 155 grams per day. (You can round your answers up or down to the nearest whole number for convenience.) Some good options for high-protein meals include: London broil/top round steak, salmon, chicken breast and pork tenderloin. Being vegetarian or vegan doesn't mean you can't eat like a body builder. In fact, vegan body builders are becoming more and more common. Some vegan substitutes include soy (and other legumes), seitan, quinoa, buckwheat, and mycoprotein. For breakfast, try egg yolks and oatmeal, or high-protein cereal and a protein shake. Stay away from sugary cereals. Protein shakes are a great way to get more energy in between meals. They're especially useful if you need to fight off junk food cravings. Whey protein is easy to digest and absorb. Skipping meals is as bad as skipping workouts. Your body needs the nutrients in your meals to keep building mass. If life makes it hard to schedule meals, consider keeping a small cooler with you with a meal or two in it at all times. While protein is crucial, it's also important to eat balanced meals. In particular, vegetables and complex carbohydrates need to be a staple in your diet. Some bodybuilders recommend asparagus, broccoli, or spinach, but there are many other options. Your body is mostly made up of water. To keep it functioning smoothly, you need to stay hydrated. This is important for everyone, but especially for anyone doing hard training. Some fat is fine, but avoid excessive amounts. Avoid foods with added fats like butter and fried foods. In particular skip the butter, oil, and rich sauces when possible. Use a light cooking spray in the place of butter and oil whenever you can. Body builders try to "eat clean." This means that you should avoid unhealthy choices like fast food and processed food. These foods turn into fat and not muscle. Remember, you are what you eat! You should avoid refined sugars and other simple carbohydrates in most scenarios. These foods are empty calories that take the place of healthier options that build muscle mass. Your best bet is to get these foods out of your home so you aren't tempted to eat them. Carbohydrates before bed are the worst. Because you won't be exercising for several hours, your body will store these carbs as fat. There is one exception to this rule: right after a hard workout, some simple carbohydrates are okay. If you're craving a bagel right after a session at the gym, you can indulge that craving, as long as you don't forget to eat your protein. When you eat out, you lose some control over what goes into your meal. Restaurant food in general also usually contains more fat and salt than the food you prepare at home. Try not to eat out too often. When you do eat out, try to stick to clean proteins and simple vegetable side dishes. Scan the menu for the choice that best fits the body building diet. Many people hear "bulk up" and assume that means you have free reign to eat as much as you want. This is definitely not the case. Body builders need to watch the amount they eat just as much as anyone else. The math here is simple. If you are taking in more calories than you are burning off through exercise, your body will store those calories as fat. As a body builder, your calorie threshold might be higher than the average couch potato. But that threshold is still there. It's a good idea to read food labels, count calories, and make sure you are taking in as close to the right amount of protein as possible. You need lots, but there is such a thing as too much.

SUMMARY: Eat the right amount of protein. Use liquids for nutrition between meals. Never skip meals. Keep it balanced. Stay hydrated. Moderate the fat. Avoid processed food. Don't eat sweets. Dine out moderately and carefully. Don't eat too much.

INPUT ARTICLE: Article: Camels have an odd, side-to-side gait that causes a lot of friction if you aren't prepared. And the last thing you want is rough, straw-like camel hairs grinding up and down your soft legs. Your socks should come up as high as you can get them since the motion often hikes your pants up uncomfortably. Other clothing essentials include: A hat and sunglasses to protect your face from the sun. A long scarf or bandanna to protect your face in case of a dust storm. Dust goggles, especially if the forecast hints at possible storms. Don't look it in the eyes if you're nervous. Just stride up to it purposefully, coming from a diagonal angle. Unless you're a pro or have help, you're only going to mount the camel if the beast is sitting. With most guides and groups, the chance of agitating a camel is pretty low. However, there is no reason to take unnecessary risks. Getting on the camel is the hardest part of riding. Do it quickly, using your momentum as a guide. There is usually a stirrup on one side for your foot. Step up on this stirrup and get your other leg over and around. You want to be straddling the camel to keep your balance as you start riding. Once the camel stands up you can then move your legs to get more comfortable. There will be a handle on the front of the saddle to help you hold on as you get up. Some people actually mount by "leapfrogging" from behind the camel. Trust your guide's judgment if he/she suggests this they know their animals best. Camels stand up with their back legs first. If you're not careful, they'll throw you face first into their necks. Hold onto the saddle and lean back to counteract the camel's motion. Once it has a sure footing with the back legs, it will move to the front. Slowly lean forward as the camel pushes up so that you end up with your back straight.

SUMMARY:
Wear long pants and long socks to protect your skin. Approach the sitting camel from the side, slowly and confidently. Throw your leg over the middle of the humps and quickly mount it. Lean backward as the camel starts to stand. Slowly lean forward as it gets onto its front legs.