Archive for December, 2014

Destruction of the Universal Declaration of Human Rights

by the CIA



In December 2014 the United States Senate released a long-awaited report on torture by the Central Intelligence Agency (CIA). The report detailed a program of Enhanced Interrogation Techniques (torture) over many years during the post 9-1-1 era by CIA operatives and the U.S. military. The newly released 500-plus-page executive summary of the Senate Intelligence Committee’s torture report delivers a scathing critique of the CIA’s post-9/11 interrogation programs, revealing previously unknown abuses, media deception, and attempts to avoid Congressional oversight. The summary is based on millions of documents surveyed over five years and is just a fraction of the length of the full, still-classified, 6,000-page report.

This report was very well documented. The CIA did achieve one thing from their actions: No actions of the CIA have been more decimating and abusive than its actions to “piss and defecate” on the Universal Declaration of Human Rights adopted as a Resolution by the United Nations back in 1948.



I am a card-carrying, monetary supporting member of Amnesty International. It is the focus of Amnesty International to protect human rights everywhere in the world. Our vision is of a world in which every person – regardless of race, religion, ethnicity, sexual orientation or gender identity – enjoys all of the human rights enshrined in the Universal Declaration of Human Rights (UDHR) and other internationally recognized human rights standards. The UDHR states that the “the recognition of the inherent dignity and of the equal and inalienable rights” of all people is “the foundation of freedom, justice and peace in the world.”

Universal Declaration of Human Rights

In 1948, the United Nations General Assembly proclaimed the Universal Declaration of Human Rights (UDHR) for all people and all nations. In the UDHR, the United Nations stated in clear and simple terms rights that belong equally to every person. These rights belong to you. Familiarize yourself with them. Help to promote and defend them.

Adopted by UN General Assembly Resolution 217A (III) of 10 December 1948

WHEREAS recognition of the inherent dignity and of the equal and inalienable rights of all members of the human family is the foundation of freedom, justice and peace in the world, WHEREAS disregard and contempt for human rights have resulted in barbarous acts which have outraged the conscience of mankind, and the advent of a world in which human beings shall enjoy freedom of speech and belief and freedom from fear and want has been proclaimed as the highest aspiration of the common people, WHEREAS it is essential, if man is not to be compelled to have recourse, as a last resort, to rebellion against tyranny and oppression, that human rights should be protected by the rule of law, WHEREAS it is essential to promote the development of friendly relations between nations, WHEREAS the peoples of the United Nations have in the Charter reaffirmed their faith in fundamental human rights, in the dignity and worth of the human person and in the equal rights of men and women and have determined to promote social progress and better standards of life in larger freedom, WHEREAS Member States have pledged themselves to achieve, in cooperation with the United Nations, the promotion of universal respect for and observance of human rights and fundamental freedoms, WHEREAS a common understanding of these rights and freedoms is of the greatest importance for the full realization of this pledge,

Now, therefore, the General Assembly Proclaims

THIS UNIVERSAL DECLARATION OF HUMAN RIGHTS as a common standard of achievement for all peoples and all nations, to the end that every individual and every organ of society, keeping this Declaration constantly in mind, shall strive by teaching and education to promote respect for these rights and freedoms and by progressive measures, national and international, to secure their universal and effective recognition and observance, both among the peoples of Member States themselves and among the peoples of territories under their jurisdiction.

  • All human beings are born free and equal in dignity and rights. They are endowed with reason and conscience and should act towards one another in a spirit of brotherhood.
  • Everyone is entitled to all the rights and freedoms set forth in this Declaration, without distinction of any kind, such as race, color, sex, language, religion, political or other opinion, national or social origin, property, birth or other status. Furthermore, no distinction shall be made on the basis of the political, jurisdictional or international status of the country or territory to which a person belongs, whether it be independent, trust, non-self-governing or under any other limitation of sovereignty.
  • Everyone has the right to life, liberty and security of person.
  • No one shall be held in slavery or servitude; slavery and the slave trade shall be prohibited in all their forms.No one shall be subjected to torture or to cruel, inhuman or degrading treatment or punishment.
  • Everyone has the right to recognition everywhere as a person before the law.
  • All are equal before the law and are entitled without any discrimination to equal protection of the law. All are entitled to equal protection against any discrimination in violation of the Declaration and against any incitement to such discrimination.
  • Everyone has the right to an effective remedy by the competent national tribunals for acts violating the fundamental rights granted him by the constitution or by law.
  • No one shall be subjected to arbitrary arrest, detention or exile.
  • Everyone is entitled in full equality to a fair and public hearing by an independent and impartial tribunal, in the determination of his rights and obligations and of any criminal charge against him.
  • Everyone charged with a penal offense has the right to be presumed innocent until proved guilty according to law in a public trial at which he has had all the guarantees necessary for his defense.
  • No one shall be held guilty of any penal offense on account of any act or omission which did not constitute a penal offense, under national or international law, at the time it was committed. Nor shall a heavier penalty be imposed than the one that was applicable at the time the penal offense was committed.
  • No one shall be subjected to arbitrary interference with his privacy, family, home or correspondence, nor to attacks upon his honor and reputation. Everyone has the right to the protection of the law against such interference or attacks.
  • Everyone has the right to freedom of movement and residence within the borders of each state.
  • Everyone has the right to leave any country, including his own, and to return to his country.
  • Everyone has the right to seek and to enjoy in other countries asylum from persecution.
  • This right may not be invoked in the case of prosecutions genuinely arising from non-political crimes or from acts contrary to the purposes and principles of the United Nations.
  • Everyone has the right to a nationality.
  • No one shall be arbitrarily deprived of his nationality nor denied the right to change his nationality.
  • Men and women of full age, without any limitation due to race, nationality or religion, have the right to marry and to found a family. They are entitled to equal rights as to marriage, during marriage and at its dissolution.
  • Marriage shall be entered into only with the free and full consent of the intending spouses.
  • The family is the natural and fundamental group unit of society and is entitled to protection by society and the State.
  • Everyone has the right to own property alone as well as in association with others.
  • No one shall be arbitrarily deprived of his property.
  • Everyone has the right to freedom of thought, conscience and religion; this right includes freedom to change his religion or belief, and freedom, either alone or in community with others and in public or private, to manifest his religion or belief in teaching, practice, worship and observance.
  • Everyone has the right to freedom of opinion and expression: this right includes freedom to hold opinions without interference and to seek, receive and impart information and ideas through any media and regardless of frontiers.
  • Everyone has the right to freedom of peaceful assembly and association.
  • No one may be compelled to belong to an association.
  • Everyone has the right to take part in the government of his country, directly or through freely chosen representatives.
  • Everyone has the right of equal access to public service in his country.
  • The will of the people shall be the basis of the authority of government; this will shall be expressed in periodic and genuine elections which shall be by universal and equal suffrage and shall be held by secret vote or by equivalent free voting procedures.
  • Everyone, as a member of society, has the right to social security and is entitled to realization, through national effort and international co- operation and in accordance with the organization and resources of each State, of the economic, social and cultural rights indispensable for his dignity and the free development of his personality.
  • Everyone has the right to work, to free choice of employment, to just and favorable conditions of work and to protection against unemployment.
  • Everyone, without any discrimination, has the right to equal pay for equal work.
  • Everyone who works has the right to just and favorable remuneration ensuring for himself and his family an existence worthy of human dignity, and supplemented, if necessary, by other means of social protection.
  • Everyone has the right to form and to join trade unions for the protection of his interests.
  • Everyone has the right to rest and leisure, including reasonable limitation of working hours and periodic holidays with pay.
  • Everyone has the right to a standard of living adequate for the health and well-being of himself and of his family, including food, clothing, and housing and medical care and necessary social services, and the right to security in the event of unemployment, sickness, disability, widowhood, old age or other lack of livelihood in circumstances beyond his control.
  • Motherhood and childhood are entitled to special care and assistance. All children, whether born in or out of wedlock, shall enjoy the same social protection.
  • Everyone has the right to education. Education shall be free, at least in the elementary and fundamental stages. Elementary education shall be compulsory. Technical and professional education shall be made generally available and higher education shall be equally accessible to all on the basis of merit.
  • Education shall be directed to the full development of the human personality and to the strengthening of respect for human rights and fundamental freedoms. It shall promote understanding, tolerance and friendship among all nations, racial or religious groups, and shall further the activities of the United Nations for the maintenance of peace.
  • Parents have a prior right to choose the kind of education that shall be given to their children.
  • Everyone has the right freely to participate in the cultural life of the community, to enjoy the arts and to share in scientific advancement and its benefits.
  • Everyone has the right to the protection of the moral and material interests resulting from any scientific, literary or artistic production of which he is the author.
  • Everyone is entitled to a social and international order in which the rights and freedoms set forth in this Declaration can be fully realized.
  • Everyone has duties to the community in which alone the free and full development of his personality is possible.
  • In the exercise of his rights and freedoms, everyone shall be subject only to such limitations as are determined by law solely for the purpose of securing due recognition and respect for the rights and freedoms of others and of meeting the just requirements of morality, public order and the general welfare in a democratic society.
  • These rights and freedoms may in no case be exercised contrary to the purposes and principles of the United Nations.
  • Nothing in this Declaration may be interpreted as implying for any State, group or person any right to engage in any activity or to perform any act aimed at the destruction of any of the rights and freedoms set forth herein.




Prosecute the Torturers


The following is an article (12/15/2014) that appeared in the online Huffington Post on politics. The article was written by Joe-Marie Burt who is an educator and human rights activist. She teaches at George Mason University and is a Senior Fellow at Washington Office on Latin America. The title of the article is Latin America’s Lessons for the US: Prosecute the Torturers.


   “The release of the Senate Select Intelligence Committee report on torture has caused great impact, reviving debate worldwide about the United States’ use of torture in the aftermath of 9/11. Some have applauded the report, and have noted that torture is prohibited by U.S. and international law and as such those responsible must be held accountable. Those who supported this policy — including those who put it in motion, such as former Vice President Dick Cheney have decried the report, accusing its authors of bias and reasserting claims that torture kept the United States safe from further terrorist attacks. But they do not deny that torture was used.

As an academic and long-time human rights activist, I welcome the release of the Senate report. Hard-nosed fact-finding and truth-seeking is important in the aftermath of atrocity. A report of this nature can help set the record straight about what happened, and determine, based on careful review of the evidence, whether such atrocities were the doing of a few “bad apples” or of systematic state policy. This is important even when it was long known that the use of torture was official policy during the Bush years.

A report like this can also generate national debate about controversial methods, help citizens evaluate and reevaluate their view of such methods, and determine whether they should be followed by other actions — including, potentially, criminal prosecutions.

Many of my fellow citizens vehemently repudiate the use of torture, at home or abroad. Over the years I have worked with hundreds of academics, activists, and policymakers who have dedicated their lives to ending torture and other human rights abuses in Latin America and around the world.

Others believe the official discourse repeated ad nauseam during the Bush years that torture — referred to euphemistically as “enhanced interrogation techniques” — was both necessary and effective to obtaining key information to prevent future attacks. It is my hope that those who hold this belief will read the Senate report, for if they do they will surely be abhorred by its revelations: that the United States of America, which purports to be a beacon of freedom and liberty, a defender and advocate of human rights, sanctioned the use of torture; and that this is not only a juridical aberration, but a moral one as well.

It is my hope that it will lead them to rethink their views, and repudiate torture and its use forever, here and around the globe.

This leads me to my second point about the Senate report. Its revelations are important on their own, but they also underline the fact that the U.S. government engaged in patently illegal behavior, both by the standard of its own law, and by the standard of international law. The Convention against Torture, which the United States signed and ratified — and as such is bound by its provisions — establishes not only the illegality of torture, but also the obligation of states to investigate, prosecute, and punish those responsible for authorizing or committing torture.

The United States stands in blatant violation of its international obligations by failing to move forward on a credible path of criminal prosecutions of those most responsible for the torture program. As such, it undermines its standing in the international arena, and obliterates its credibility as a defender and advocate of human rights around the world.


My own research focuses on Latin America, a continent that, when I first began working there, was beset by brutal military dictatorships and fratricidal civil wars. Many of the countries emerging from the dark night of authoritarianism and civil conflict turned to a relatively new practice: the creation of official commissions of inquiry, dubbed truth commissions, that set out to investigate fully the abuses of the past, acknowledge the horrors endured by victims, and make recommendations to provide repair to victims and ensure that such abuses never occur again.

The catchphrase “Nunca mas!” — “Never again!” — became the rallying cry of a generation emerging from the dungeons of dictatorship and one of the cornerstones of the modern human rights movement.

Several Latin American countries created official truth commissions to investigate the abuses of past dictatorships. In most cases, still-powerful militaries made fragile new democracies wary of prosecuting human rights violators. When Argentina sought to do just that, convicting first the top generals responsible for the disappearance of thousands of regime opponents, military unrest prompted the government to pass amnesty laws that prohibited further prosecutions. The Uruguayan Congress passed an amnesty law to prevent impending civil prosecutions, citing unrest in Argentina as proof that investigating military abuses would undermine the newly won democracy. In Chile, while a truth commission investigated the Pinochet regime’s abuses, prosecutions were not pursued for the same reason. Torturers continued to enjoy their freedom, while victims were robbed of their right to justice for the wrongs committed against them.

Today, years later, many Latin American countries have moved past this situation of impunity for human rights abuses. Amnesty laws have been overturned or ignored, and criminal trials have moved forward in countries such as Argentina, Chile, Uruguay, Peru, and Guatemala.

This has not been a linear or uncontested process–there have been setbacks, as in the quick overturning of the genocide verdict against former Guatemalan dictator Efraín Ríos Montt last year–but the fact is that Latin America is leading the way in demonstrating that it is possible to investigate and prosecute human rights violations.

Some of the most heinous dictators of the region have been tried and convicted — Videla, Fugimori, Bordaberry, to name a few — and democracy in those countries is the stronger for it. The Brazilian National Truth Commission — 50 years after a military coup established one of the longest standing dictatorships in modern Latin American history — just released its own report, outlining the abuses committed during the military regime and calling for prosecutions of those still-surviving military officers responsible.

Why can the United States not prosecute those responsible for the torture program? The fact is there is no good reason. And if we do not, we run the risk not only of such heinous practices being used again, but of destroying the very democracy we claim to hold so dear. Torture is an affront to human dignity. It cannot be justified, ever. And when it is done in our name, it is our responsibility to act: to stand up, say “Never Again!” and to insist that those responsible be held accountable.”


Final Comments

     It is important to the integrity of our democracy in the United States that individuals who promoted and carried out torture (Crimes against Humanity) be brought to justice once and for all.

     This would include all those within the government, CIA and the military who committed such crimes prior to and during the George W. Bush administration.

     Like the Nuremburg trials of post WWII, public trials of former or current government, CIA and military personnel involved in torture needs to be carried out as soon as possible in 2015. Arrest warrants have already been initiated for CIA operatives working in many European countries.

     There is no greater duty among those in the United States Congress than to bring to justice all who were perpetrators of Crimes against Humanity. And, it is important to show that the “Red, White, and Blue” have the courage to do the right thing and to admit the mistakes that have been made in our name since 9-1-1. Above all, it must be remembered that there is no Statute of Limitations under federal crimes punishable by death (U.S. Code 18 Section 3281).

     To the United States Congress I say this—bring the perpetrators to justice! The integrity of our country can be redeemed if this is done.

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2014 in review

The WordPress.com stats helper monkeys prepared a 2014 annual report for this blog.

Here’s an excerpt:

A New York City subway train holds 1,200 people. This blog was viewed about 7,500 times in 2014. If it were a NYC subway train, it would take about 6 trips to carry that many people.

Click here to see the complete report.

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The Arrogance of Power

[The Vile History of the CIA and Crimes against Humanity]


PRES. BARACK OBAMA, UNITED STATES:  The British, during World War II, when London was being bombed to smithereens had 200 or so detainees.  And Churchill said, “We don‘t torture.”  Churchill understood: you start taking short-cuts, and over time, that corrodes what‘s—what‘s best in the people.  It corrodes the character of a country.

Keith Olbermann show, 2009



The people of the United States are at a crossroads of morality and conscience where torture policy in America is concerned. Much harm has been done to the reputation of this country as a civilized people, due to the expediency of policies during the Bush Administration believed to aid and assist the job of National Security. A secret policy of torture was promoted by the Bush Administration ostensibly to counter international terrorism. Subsequently, every “MOW-RON” and his brother came out of the woodwork to euphemistically describe torture as, “Enhanced Interrogation Techniques.”

While it’s one thing for a misguided, uneducated general public to miss the historical, religious, social, legal, sociological and psychological basis for prohibiting torture, there really is no excuse for former members of the government to do so, many of whom knew it was wrong from the start.

In recent weeks, the primary motivation of former Vice-President Dick Cheney, and others who promoted an after-the-fact dismissal of national and international law, including the Geneva Convention, was self-preservation, and the fear that they might one day soon be prosecuted and incarcerated for crimes against humanity.

Since we now have President George W. Bush’s confession on tape, broadcast on the Keith Olbermann MSNBC show in 2009, the country knows that there was approval at the highest levels of government to commit these war crimes. Those guilty of war crimes did reach all the way from “lackey” levels in the CIA to military prisons in Iraq and elsewhere, and finally to the Bush White House itself.

More blatant rationalizations came recently from ex-vice president Dick Cheney. He appears on the television networks as the primary defender of torture. Cheney, who never went beyond his freshman year of college, seems to lack any understanding of law and shows absolutely no remorse for initiating and promoting torture and crimes against humanity.

How soon do the American people forget history? At the end of World War II many public servants, low-level bureaucrats, military officers, Nazi SS elite, judges, and high-level government officials were brought to the Nuremburg War Crimes Tribunal and tried for crimes against humanity. Where German military and concentration guards were concerned, they were not allowed to defend themselves with rationalizations like “We were only following orders,” or “let’s put this all behind us and look to the future” (sound familiar?). The Japanese also were tried after WWII for war crimes, including those who used waterboarding to torture prisoners. Many were sentenced and put to death by hanging for Crimes against Humanity.

Crimes against humanity were viewed as great violations of this country’s values to respect life and humanity in general. Policies of torture rob our nation of both dignity and respect. If we fail to act responsibly now as a nation, and fail to bring to justice all those involved in initiating an American torture policy or promoting or carrying out war crimes in the name of the United States, the consequences of a dishonored nation with a double standard will taint the American image, and thus taint the American people forever more. According to Alfred W. McCoy in his important book, A Question of Torture: CIA Interrogation, from the Cold War to the War on Terror, concluded:


“Finally, as we learned from France’s battle for Algiers in the 1950s and Britain’s Northern Ireland conflict in the 1970s, a nation that sanctions torture in defiance of democratic principles pays a terrible price. For nearly two millennia, the practice has been identified with tyrants and empires. For the past two centuries, its repudiation has been synonymous with the humanist ideals of the Enlightenment and democracy. When any modern state tortures even a few victims, the stigma compromises its majesty and corrupts its integrity. Its officials must spin an even more complex web of lies that, in the end, weakens the bonds of trust and the rule of law that are the sine qua non of a democracy. And, beyond its borders, allies and enemies turn away in collective revulsion.”





The Central Intelligence Agency (CIA) has been involved in torture, kidnapping, extortion, blackmail and murder since its official inception in 1947 when the CIA was organized from its predecessor, The OSS—Office of Strategic Services. Both agencies have had a long and vile history. Individuals responsible for these violations of national and international law have never been held accountable because of the veil of secrecy and the alleged compromise to American intelligence gathering and national security. Because of this the public ends up not knowing whether the CIA did their clandestine activities out of a legitimate need for protecting the nation’s security, or was it a bogus smokescreen to cover up criminal behavior, including murders committed on behalf of the agency?


With more and more revelations every day that the CIA engaged in a long rogue program of illegal activity bordering on treason (any act of betrayal or disloyalty—in this case the undermining of the laws, values and ideals of the American people, it is imperative that the crimes not be stonewalled or met with impunity.


In addition, the violation of civil and human rights (decade after decade) warrants a long overdue charge of “Crimes Against Humanity” directed at individuals responsible including the chief architects of such programs.


It is now clear that in order to regain any shred of national respect and honor in the eyes of the American people and the rest of the world, those responsible must finally be brought to justice. Such vile human conduct of the last 71 years must not be whitewashed or swept under the rug of obscurity. The CIA has castrated the Declaration of Human Rights worldwide and, at home, stripped all moral authority of the United States to promote human rights anywhere in the world.


The CIA has used mind control drugs on unwitting experimental subjects, been a party to, over the last seventy one years, the murder or attempted murder of international democratically-elected political figures, and has been directly involved in training 56,000 South American soldiers (School of the Americas at Fort Benning, Georgia) in methods of torture. Torture methods taught were eventually used against innocent civilians (men, women and children), political figures, militant rebels, and military combatants and detainees, all sponsored on behalf of the CIA of the United States government.


A Long and Vile History


The following quote from the late Steve Kangas describes the underlying motivation of just a few of the hundreds of atrocities and crimes committed by the CIA and its predecessor since 1943.


“CIA operations follow the same recurring script. First, American business interests abroad are threatened by a popular or democratically elected leader. The people support their leader because he intends to conduct land reform, strengthen unions, redistribute wealth, nationalize foreign-owned industry, and regulate business to protect workers, consumers and the environment.


So, on behalf of American business, and often with their help, the CIA mobilizes the opposition. First it identifies right-wing groups within the country (usually the military), and offers them a deal: “We’ll put you in power if you maintain a favorable business climate for us.” The Agency then hires, trains and works with them to overthrow the existing government (usually a democracy). It uses every trick in the book: propaganda, stuffed ballot boxes, purchased elections, extortion, blackmail, sexual intrigue, false stories about opponents in the local media, infiltration and disruption of opposing political parties, kidnapping, beating, torture, intimidation, economic sabotage, death squads and even assassination.


These efforts culminate in a military coup, which installs a right-wing dictator. The CIA trains the dictator’s security apparatus to crack down on the traditional enemies of big business, using interrogation, torture and murder. The victims are said to be “communists,” but almost always they are just peasants, liberals, moderates, labor union leaders, political opponents and advocates of free speech and democracy. Widespread human rights abuses follow.


This scenario has been repeated so many times that the CIA actually teaches it in a special school, the notorious “School of the Americas.” (It opened in Panama but later moved to Fort Benning, Georgia.) Critics have nicknamed it the “School of the Dictators” and “School of the Assassins.” Here, the CIA trains Latin American military officers how to conduct coups, including the use of interrogation, torture and murder.


The Association for Responsible Dissent estimated that by 1987, 6 million people had died as a result of CIA covert operations. Former State Department official William Blum correctly calls this an “American Holocaust.”


The CIA justifies these actions as part of its war against communism. But most coups do not involve a communist threat. Unlucky nations are targeted for a wide variety of reasons: not only threats to American business interests abroad, but also liberal or even moderate social reforms, political instability, the unwillingness of a leader to carry out Washington’s dictates, and declarations of neutrality in the Cold War. Indeed, nothing has infuriated CIA Directors quite like a nation’s desire to stay out of the Cold War.


The ironic thing about all this intervention is that it frequently fails to achieve American objectives. Often the newly installed dictator grows comfortable with the security apparatus the CIA has built for him. He becomes an expert at running a police state. And because the dictator knows he cannot be overthrown, he becomes independent and defiant of Washington’s will. The CIA then finds it cannot overthrow him, because the police and military are under the dictator’s control, afraid to cooperate with American spies for fear of torture and execution.


The only two options for the U.S at this point are impotence or war. Examples of this “boomerang effect” include the Shah of Iran, General Noriega and Saddam Hussein. The boomerang effect also explains why the CIA has proven highly successful at overthrowing democracies, but a wretched failure at overthrowing dictatorships.”



“Since 1949 the United States government has been a Dr. Jekyll and Mr. Hyde. On the one hand, the U.S. government was a signatory to the United Nation’s Geneva Convention and Declaration of Human Rights. More recently, during the Clinton administration, the government was a signatory to the 1994 Torture Statute. The statute basically said that any US citizen involved in torture outside the United States would be charged with a crime and prosecuted under the statute when they return.


When all of the scandals hit the news media on Abu Ghraib, Guantanamo Bay, and secret torture prisons outside the United States run by the CIA, the graphic pictures of abuse shocked the nation. Many Americans began to see for the first time the clandestine, repulsive side of its government—Mr. Hyde.


George W. Bush and Richard Cheney were not the first politicians to ever pervert American values and the ideals of human rights. Every CIA Director going back to 1947, have kept their dirty little secrets. The uncanny similarity to Nazi Germany during the 1930s and 1940s is unmistakably frightening.


The German people also turned a blind eye and were caught up in the rhetoric of charismatic heads of state and taken in by false propaganda, lies and deceit. Few people remember that the CIA operated a top-secret program called, “Operation Bluebird.” It was approved by the CIA Director on April 20, 1950.


This was a behavior modification program jointly undertaken with the Pentagon. Bluebird was a continuation of a Nazi program that had been conducted at Dachau concentration camp. CIA scientists, many of whom were former Nazis, used human guinea pigs at the Pentagon’s chemical warfare base in Edgewood, Maryland.”


Now move forward in time to the 21st Century. It is now estimated that 100 detainees during the Bush/Cheney years died in custody. Of these, 8 died while being tortured.” And, please remember this—there is no Statute of Limitations on murder or manslaughter. So ask yourself this question—why aren’t they being tried in a criminal court for these criminal acts?


Society’s Inner Conflict over Torture


Ultimately, there are now serious long-lasting value conflicts going on between various segments of American society over the issue of torture. Since things went public, there are those who find torture the epitome of evil incarnate—a violation of human decency, abhorrent criminal behavior that has now put our troops at extreme risk, morally wrong and reprehensible conduct unbecoming of professionals, the likes of which have never been seen before. In effect, it is the perversion of American’s highest ethical standards. It is ironic that the very people who are supposed to be protecting our national security are the very ones who are the greatest threat to the American people and, as it turns out, a major threat to the Congress of the United States as well.


They also view a national policy around torture as the promotion of despicable acts not worthy of the highest ideals a people can hold; it dishonors the importance of human rights and dignity, and tarnishes the character of the American people.


There are some in our society today who, reacting under the pressures of terrorist potential attacks, psychologically and morally cave in to these pressures by turning a blind eye to such public disclosures as a national torture policy. Fear and anxiety over potential terrorist attacks dominate and rule these people’s beliefs, however unfounded or useless the “ticking Bomb Scenario” might be.


There is still a small percentage of the American public that has no moral qualms where human suffering is concerned, and would give our government a free pass to torture whomever they want.


While the above fearful type may be thought of as pragmatic whose approval of torture is highly conditional (the ticking bomb scenario), the latter group would allow the government to torture anyone they saw fit and exempt government from any control whatsoever. The fearful and anxious group of citizens needs education. Those giving government a free pass to conduct torture under any circumstances are not in need of education. Education probably won’t help them. What they need most is a psychiatrist.


The greatest problem facing both of these latter groups is that they have not taken the time to carefully think things through in any systematic or careful way. One of the key ideas that haven’t been thought through at all by these societal groups is our own system of laws and history of American jurisprudence in the United States.


At the top of the list is the country’s century old domestic problem of law enforcement—beating confessions out of detainees (The Third Degree). You will recall Brown versus Mississippi (1936) in which Negro defendants were whipped in order to coerce a confession.


Lynching and murder was the mainstay of a desperate south trying to protect its repressive social order. One-by-one the legal system has slowly purged law enforcement its legacy of violence against the citizenry. When the Rodney King incident occurred in 1991, society was relatively swift to punish law enforcement personnel who engaged in beating Rodney King. But over the decades there have been cases of law enforcement personnel who engaged in other criminal acts such as torture, rape or murder of suspects or jailed individuals without cause.

Or, in the case of police officers committing child abuse or spousal abuse, there is no longer hiding from the consequences of such criminal acts. More recently no one looks the other way or hides their head in the sand when police officers commit unjustified homicides. Just consider all the national and local protests of law enforcement murdering unarmed black men in this country.


And, for those who do bring nothing but shame and dishonor to themselves by such acts, the word cowardice does come to mind.


The Problem of the EIT (Enhanced Interrogation Techniques) Timeline


Some politicians (like Dick Cheney) have been suggesting that EIT were responsible for protecting Americans against terrorist attacks on American soil between 2001 and today.


But there is a strange bit of twisted logic in that assumption. Between 2001 and 2009 such CIA tactics as torturing were ostensibly used to acquire intelligence information. The information obtained through torture was then allegedly used to prevent such attacks.


However, enhanced interrogation techniques came to an end in 2009 when President Obama gave an executive order that enhanced interrogation techniques used by the CIA were to be stopped immediately.


But alas here is the rub or distortion of logic. Between 2009 and today there also have been no attacks on American soil. If EIT protected us, why then was the country unharmed between 2009 (five years) and today in the absence of EIT? EIT obviously had nothing to do with why the country has been unharmed during the last 13+ years. Let’s be clear: CIA rationalizations around the alleged value of torture are being used to protect those at the highest levels in the government from being prosecuted for Crimes against Humanity and quite possibly Treason.


Not all Fear of Terrorism is Irrational


Although terrorist attacks have not occurred in the United States since 2001, the fear isn’t entirely abnormal or irrational. That is, there have been worldwide several terrorist attacks in Iraq, Afghanistan, Mumbai, India and the Indian Embassy in Kabul, Bali, Madrid, Paris, London, and a continuous stream of threats from Al-Qaeda against the United States. When these events occurred, people became easily manipulated by an exaggerating press.


Add to this the continued fear-mongering by members of the previous Bush administration, there is a rush to judgment as to what ought to be done about terrorist activities worldwide.


Promoting a national torture policy is shortsighted to say the least. Homeland Security’s effort to police cargo shipping, ports of entry, airports, aviation schools, and other transportation venues along with security measures to identify all people coming into the country legally and illegally has probably gone a long way toward protecting our country than some clandestine CIA and military program to torture incarcerated detainees.


Dick Cheney in particular wanted the public to be fearful so as to justify, in his mind, the Bush administration’s decisions to ignore national laws prohibiting torture, and international laws, including the 1994 Torture Statute and the earlier Geneva Conventions.


Why then is there such a double standard when it comes to torturing foreign military combatants, or prisoners in detention, in places like Guantanamo Bay or Abu Ghraib? Besides fear, anxiety, and an unwillingness to consider the legal, historical, moral, intellectual, humanistic, philosophical, psychological and sociological basis for not adopting policies of torture, there are two other reasons that seem to block the mental ability of some to think things through: (1) An underlying element of ethnic and religious prejudice, bigotry and racism towards detainees or enemy combatants, and (2) lack of foresight into what might be called, “The Opening of Pandora’s Box.”


In the next section I want to take the reader on a conceptual trip into the Abyss of torture and potential human suffering. This is largely hypothetical but I ask each reader to contemplate what could happen or might have happened if the United States had suffered additional terrorist attacks between 2001 and now.



The Abyss of Pandora’s Box


a·byss [ə bíss]

(plural a·byss·es)


  1. Chasm: a chasm or gorge so deep that its extent is not visible 
  2. Endless space: something that is immeasurably deep or infinite 
  3. Terrible situation: a situation of apparently unending awfulness 
  4. Hell: hell thought of as a bottomless pit 


[14th century. Via late Latin abyssus < Greek abussos “bottomless” < bussos “bottom”]

Encarta ® World English Dictionary © & (P) 1998-2005 Microsoft Corporation. All rights reserved.



One of the reasons for writing this Blog is simply that people I meet just have not thought through this issue with any degree of logic and reason. Just as it took the entire 20th century to minimize or lessen the use of torture and violence by law enforcement in the United States, it now seems some people want to reverse that trend by starting to compromise where enemy combatants are concerned. It is easy to dismiss such people as being, “Not Too Bright.”


Unfortunately, things aren’t that simple. Those supporting torture are not necessarily stupid (although a psychiatrist might help them). Although reason and logic isn’t their strong suit, such people are mostly ordinary, well-meaning people like your neighbor, a family member, or a close friend. This makes their missing the mark all the more befuddling and stupefying. A logical analysis of the torture issue asks a very simple question. That is, where do you draw the line? If 9% of those surveyed give carte blanche to government to torture, then what else lies beyond that line?

If nothing but irrational emotion and value judgments rule the day, then who or what will ever put a limit on buffoons in government from crossing the line to absolute extremism and national insanity?


Consider the following as a hypothetical example of how this might occur.


Let’s say this is 2016 and the fear-mongers (mostly conservative republicans and Tea Party members are in control of Washington, and the “loose-cannon media are looking for an exaggeration high to be filled.” Let’s further hypothesize that three more attacks on American soil have occurred killing an additional 10,000 of our good citizens.

Ultra-conservative politicians want blood and revenge for these attacks and the public is clamoring and demanding action as well. The Vice President gets the assignment. Being overwhelmed and stressed out, he turns to his two confidants, the director of the CIA and the Secretary of Defense. They advise the Vice President to bring in Homeland Security, more senior CIA staff, and the Pentagon to discuss options. They propose to re-institute the 2009 phased-out Enhanced Interrogation Techniques. They want to again torture detainees and re-institute renditions and secret torture prisons overseas.


Always anxious to impress his bosses, a lower level lackey inside the CIA comes up with a proposal that promotes an old concept of graduated responses (like we did in Vietnam) where responses would be in direct relationship to the number of attacks on our soil.


Four levels of response are proposed.


They include a program of cruelty, brutality, savagery, and genocide. The VP looks at the rest and says, “We once supported a policy of “cruelty” i.e., waterboarding, sexual humiliation, nudity, walling, facial slaps, abdominal slaps, dietary manipulation, wall standing, water dousing, and sleep deprivation. And, at least 8 detainees were murdered by their captors and torturers; well, we’ve got to do more than that!”


The Vice President then wants to know what else can one do. The lackey tells the VP that the previous program of cruelty was very satisfying and successful. But there is level 2, 3, and 4. The VP inquires, “What are levels 2, 3, and 4?”

The lackey tells the VP level 2 is designated “brutality,” “level 3 is savagery,” and level 4 is “genocide,” where individuals are no longer singled out. Instead this last response is directed toward killing hundreds of thousands, if not millions of people, including non-combatant men, women, and children.


He tells the VP that brutality (level 2) is whipping and beating a detainee to a near-death state, cigarette burning and use of acid on a man or woman’s genitalia, and (level 3) savagery involves skinning the detainee, burning flesh with branding irons, convulsive electro-shock, blinding the subject, heating pins/nails and forcing them under fingernails, and of course, cutting off a man’s penis and slicing and dicing a women’s breasts. When all else fails to get a detainee to talk, we forcibly hold a detainee’s mouth open and force a poisonous snake to enter his or her body (See the Schwarzenegger movie, Collateral Damage) for this grisly way to put someone to death. And, like the Nazis following the plot to assassinate Adolf Hitler, hundreds of German officers and government officials, who were alleged to have been part of the plot, were hanged with razor-thin wires making their suffocation and suffering last so much longer.


The VP begins to salivate at these ideas, but he wants to know more about the idea of genocide. The CIA director, with his lackey employee, smile in gleeful anticipation of the answer the lackey will provide.


The VP is told the following:


“Let me give you an example of how this could have worked in our previous war in Afghanistan. We controlled the cities in Afghanistan with troops, sir.


What we couldn’t control was the countryside and the tribal areas of Afghanistan. (Level 4) is an operational plan to use biological warfare (killing microbes) that could have been used to wipe out everyone in these tribal areas.”


“That’s fabulous,” said the VP.

“But, sir,” said the lackey, “that will also kill more than just Taliban, Al-Qaida, or ISIS. It will also kill hundreds of thousands, if not millions, of innocent men, women and children.”


“To be honest,” said the VP, “we’ve already committed crimes against humanity with our torture/cruelty program. What are a little more torture, and a little more Collateral Damage?  “I want all 4 levels implemented right away.”   


     This has been just a hypothetical example. However, if push comes to shove and the terrorist attacks were to continue within the United States, do you really think four levels of response wouldn’t be considered by our government?



Let the Generals Speak


October 29, 2008

Retired Generals Condemn Use of Torture


On October 23, 2008, at the University of Virginia Law School retired military leaders Lieutenant General Harry E. Soyster and Lieutenant General Charles Otstott discussed the importance of using interrogation methods that are effective, lawful and humane, and the importance of the commander-in-chief setting the highest standards for all U.S. personnel in the treatment of prisoners.


“It doesn’t matter what they do, it’s what we do. We don’t lower ourselves to the level of this terrible enemy we are fighting. It’s about what our standards are.”


General Soyster


“The rules are the same, and should be the same. All the Machiavellian work that has been done to get around those rules is detestable, and I can’t believe we are doing that as an official policy in the United States of America.”


General Otstott


In an article on August 27, 2009, “CIA probe shields architects of US torture regime,” its author Bill Van Auken reported on the Obama’s administration’s cover-up, reluctance to prosecute, and its substantial censorship of the CIA Inspector General’s Report on torture.

Given the number of murders that were perpetrated by the CIA, it is flabbergasting that the Obama Administration, which promised “accountability”, would fail the American people so miserably in this way.


Bill Van Auken reported that,


The censoring of information on similar torture deaths means that the Obama administration is acting to ensure that those who planned, ordered, and executed the torture program under Bush are literally allowed to get away with murder.


Nor is this a matter restricted to the three deaths concealed in the report released Monday. Human rights groups have unearthed information on at least 100 detainee deaths during interrogations, and given the cover-ups carried out by the military and the CIA, there is ample reason to believe that there are many more.


An indication of the widespread character of such fatal abuse was given by retired US Army General Barry Richard McCaffrey during an interview on MSNBC television news last April, following President Obama speech to CIA employees at the agency’s headquarters in Langley, Virginia.


In that interview General McCaffrey said, “We should never, as a policy, maltreat people under our control, detainees,” said McCaffrey, who made repeated inspection tours of US-occupied Iraq on behalf of the military’s Central Command. “We tortured people unmercifully,” he added. “We probably murdered dozens of them during the course of that, both the Armed Forces and the CIA.”




Judgment at Nuremberg Revisited



In 1961 a movie was released called Judgment at Nuremberg. The actual Nuremberg trials took place in 1945-46 in Nuremberg, Germany. Although a movie, the final speech by Spencer Tracy spoke volumes to the ramifications of what these trials meant and the long-term impact of crimes against humanity would have on the world.


These trials cut through the rationalizations of citizens following orders of a corrupt and evil dictator. The rationalization, “I was only following orders” carried no weight in the end. Individuals were held responsible for their own acts and were punished or sentenced accordingly. Half of the original 22 defendants were hung.


Current and former members of the CIA, U.S. Army, or higher up political figures will not be allowed to hide from their crimes against humanity by shifting responsibility to “good intentions” or uncertain pragmatic beliefs about results. All that is irrelevant; what matters is that the United States Justice Department bring criminal offenders to justice and set an example of a democratic country doing what is morally, legally and ethically just.  

As you read ahead, empathetically place yourself inside the mind of Judge Haywood. In the movie Spencer Tracy played Judge Haywood. As you read his words, see the striking connection to what took place this last decade, in particular compared to the United States at the end of World War II in 1945. One can easily see that society today needs to be reminded of the Nuremberg trials because, indeed, history does seem to repeat itself and governments don’t seem to learn from either history or its mistakes. Individuals have memories; institutions do not.


Speech by Judge Haywood Prior to Sentencing


“The trial conducted before this Tribunal began over eight months ago. The record of evidence is more than ten thousand pages long, and final arguments of counsel have been concluded.

Simple murders and atrocities do not constitute the gravamen of the charges in this indictment. Rather, the charge is that of conscious participation in a nationwide, government organized system of cruelty and injustice in violation of every moral and legal principle known to all civilized nations. The Tribunal has carefully studied the record and found therein abundant evidence to support beyond a reasonable doubt the charges against these defendants.

Heir Rolfe, in his very skillful defense, has asserted that there are others who must share the ultimate responsibility for what happened here in Germany. There is truth in this. The real complaining party at the bar in this courtroom is civilization. But the Tribunal does say that the men in the dock are responsible for their actions, men who sat in black robes in judgment on other men, men who took part in the enactment of laws and decrees, the purpose of which was the extermination of humans beings, men who in executive positions actively participated in the enforcement of these laws — illegal even under German law. The principle of criminal law in every civilized society has this in common: Any person who sways another to commit murder, any person who furnishes the lethal weapon for the purpose of the crime, any person who is an accessory to the crime — is guilty.

Heir Rolfe further asserts that the defendant, Janning, was an extraordinary jurist and acted in what he thought was the best interest of this country. There is truth in this also. Janning, to be sure, is a tragic figure. We believe he loathed the evil he did. But compassion for the present torture of his soul must not beget forgetfulness of the torture and the death of millions by the Government of which he was a part. Janning’s record and his fate illuminate the most shattering truth that has emerged from this trial: If he and all of the other defendants had been degraded perverts, if all of the leaders of the Third Reich had been sadistic monsters and maniacs, then these events would have no more moral significance than an earthquake, or any other natural catastrophe. But this trial has shown that under a national crisis, ordinary — even able and extraordinary — men can delude themselves into the commission of crimes so vast and heinous that they beggar the imagination. No one who has sat at through trial can ever forget them: men sterilized because of political belief; a mockery made of friendship and faith; the murder of children. How easily it can happen.

There are those in our own country too who today speak of the “protection of country” — of “survival.” A decision must be made in the life of every nation at the very moment when the grasp of the enemy is at its throat. Then, it seems that the only way to survive is to use the means of the enemy, to rest survival upon what is expedient — to look the other way.

Well, the answer to that is “survival as what?” A country isn’t a rock. It’s not an extension of one’s self. It’s what it stands for. It’s what it stands for when standing for something is the most difficult!

Before the people of the world, let it now be noted that here, in our decision, this is what we stand for: justice, truth, and the value of a single human being.”



Final Comments


The issue of torture and the war crimes committed by members of the government in our name isn’t going to go away. The choices are simple. The end does not justify the means and no amount of rationalization is ever going to alter that. No matter how many times someone tries to gloss over it, torture is a crime against humanity.


Those who have initiated policies to institutionalize interrogation techniques involving torture, otherwise promoted it, or carried it out, should receive the harshest of punishment, namely death or life in prison. It is not important what position an individual held in our government; those guilty of war crimes need to be brought to justice.


It is an unacceptable act of betrayal and disloyalty to the values of the American people that misguided buffoons in our government led us down the path toward everlasting national dishonor and disgrace.


Given the failure of the United States to follow the principles of international law, and the failure of a sizeable minority of American citizens to comprehend the gravity of a democratic country promoting torture, the “land of the free and the home of the brave” are now in serious moral trouble.




Alfred W. McCoy, A Question of Torture: CIA Interrogation, from the Cold War to the War on Terror, New York: (Metropolitan Books, Henry Holt and Company, LLC), 2006.

Steve Kangas, Timeline of CIA Atrocities, 1996, online @ http://www.serendipity.li/cia/cia_time.htm available October 9, 2009. The timeline used in Kangas’ article is from another source: Primary data source was All history concerning CIA intervention in foreign countries is summarized from William Blum’s encyclopedic work, Killing Hope: U.S. Military and CIA Interventions since World War II, Monroe, Maine: Common Courage Press, 1995. Sources for domestic CIA operations come from Jonathan Vankin and John Whalen’s The 60 Greatest Conspiracies of All Time, Secaucus, N.J.: Citadel Press, 1997.


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Welcome to Part II on “Losing Weight and Getting Into Shape in the New Year.” During Part II, I will cover the exercise component of my program. It will include preliminary information on exercise and losing weight, a sensible cardio program, warm-up exercises, weight training, cool down exercises, and a section on supplementation.

As a reminder I’d highly recommend you obtain your primary care physician’s green light before engaging in an intense program of exercise. First, there are a few preliminary things you need to know about exercise and losing weight.

As we all know life is precious. And, living a long life is highly desirable for all of us. With that thought in mind, it is very important that you realize that research may have found “the fountain of youth” after all!

“The One Thing you can do today to live Longer”[1]


“Yes, there’s that word again. But as you read, more and more research has emerged showing that exercise lengthens life. Consider just one piece of research: a 2012 study in the journal PLOS Medicine showed that 2.5 hours of moderate exercise per week (that’s half an hour of brisk walking a day for 5 days) increased life expectancy by 3.5 years. Those in the study upped their exercise intensity increased life expectancy by 4.2 years. Understand that this wasn’t a small group of college students measured over a few weeks. This review looked at data of more than 600,000 people. That’s one thing you can do to extend your life.



First Things First—Those First Few Weeks of Exercise

Many people have different goals when they start to exercise, such as lose weight, look better, or maintain or improve one’s health. Here are some hints to understanding why you should not become disappointed at first when you’ve worked so hard yet that scale of yours doesn’t seem to cooperate. You’ll come to understand the term hydration and its importance. I found an article on the Spark People website (in the section Ask the Experts). This question was asked of the experts: I just started exercising to lose weight, but I’ve gained weight. Why did this happen?

According to Dean Anderson, Certified Personal Trainer, “When you start doing more exercise, your body begins storing more fuel in your muscle cells, where it can be used easily and quickly to fuel your workouts. The process of converting glucose (carbohydrates) into fuel that your muscles actually store and use (glycogen) requires three molecules of water for every molecule of glucose. As your muscles are building up glycogen stores, your body has to retain extra water for this purpose. That’s what causes most of the initial weight gain or lack of weight loss. This is a good thing—not something to worry about.

However, despite what the scale says, you are actually losing fat during this time. The extra water retention will stop once your body has adjusted to the new activity level. At that point, the scale should start moving down. You’ll end up with less fat, and muscles that can handle a larger amount.”

Realistic Expectations about Building Muscle Mass

The following is an article (posted April 7, 2014) online by Wannabebig.com. This article talks about setting realistic goals in your bodybuilding efforts. The essence of the article is that it takes time to build muscle, so please be patient. It may have taken some time to look like you do now, so it will take some time to alter how you look now.

“We all want more muscle, but packing on the weight isn’t as easy as just showing up. Find out how much muscle you can gain!”[2]

by Wannabebig.com Last updated: Apr 07, 2014

“One frequently asked question which always seems to plague gym instructors, Internet message boards, various magazines and books has to do with muscle gain. Many of us have heard or have overheard the local gym guru or the community fitness expert boasting about how much he/she has gained, or how one of their clients has gained 10 pounds in a month.

When someone hears this, a light goes on inside their head and it kicks off a series of thoughts that quickly translate into a set of unrealistic goals. I will say this: that from whichever mouth it comes, whether a highly regarded coach, trainer or a bodybuilder, the fact of the matter is that it’s physiologically impossible to achieve this muscle status! Later on, I’ll explain why.”[3]


mAKING Physical changes takes time

“Often, people making this claim have a faulty perception of how the body either works or are just super-optimistic. Of course, it’s not only the gym (freaks) that espouses this myth; it can be traced to numerous ads in a variety of muscle magazines lining the bookstore shelves. The bodybuilding industry, nowadays, thrives on people who are hungry for a quick change.

They are ready to buy into the notion that a change can be accomplished because a certain ad lays claims by way of an incredible cut and paste transformation. Frequently, it’s a beginner who testifies to the astounding feat of gaining 30 pounds over a period of several months.

This is, no doubt, a great achievement but most have been fooled into believing that a large percentage is muscle when most of it is due to an increase in glycogen stores, body fat and water.

It’s not my intention to dash your hopes or crush your dreams. I’d merely like you to know that the body simply cannot adapt at the speed claimed by many.”[4]

For example, Chris Thibaudeau of Iron Magazine Online states: “making physical changes takes time.”[5] This couldn’t be closer to the truth.

“So be forewarned that in your quest to change or morph yourself into the next Ronnie Coleman; the transformation is going to take more than a few months. Our bodies are equipped with systems that need to adapt together over a period. This is what you should bear in mind while working toward the goal of a more muscular physique.”[6]

So How Much Muscle Can You Gain?

“Sometimes we are our own worst enemy when it comes to gaining muscle. Nine times out of ten, most of us fail in the dedication department. What starts out as a carefully planned and calculated program, ends up hitting some bumps along the way.

However, even if we are dedicated (some may call it obsessed) and diligent about our nutrition with proper training and recuperation practices, we still would not be able to add more than one pound of muscle in a week. That’s right, only one pound per week–and this is assuming you’ve had a darn good week both inside and outside the gym! [7]


“Hypertrophy is enlargement or overgrowth of a muscle due to the increased size of the constituent cells. Increased training will result in an increase in the size of cells, while the number of cells stays the same.

Often, people believe that if they take in 3,500 more calories during a week that they will be successful at packing on slabs of muscle. However, the old adage that one pound equates to 3,500 calories is right for fat but not muscle. If you want to gain one pound of fat, then you should be taking in an extra 3,500 calories per week. Now there’s one way of putting on some weight!

As I mentioned earlier, the body’s multiple systems are all intricately interconnected: if one system has not undergone the proper adaptation, then the results will show in the form of a failure to produce optimal hypertrophy of the muscle complex. For example, if we were to look at some of the soft tissues involved in the hypertrophy process of the muscle complex, we’d see that muscle would generally adapt to a load within several days.

Unlike the tendons and ligaments, studies have shown that muscle responds by adapting after a period of several weeks or even months of progressive loading (McDough & Davies, 1984). It also should be noted that the protein turnover rate in collagen occurs approximately every 1000 days.

This clearly shows that even if one were to gain in body weight, the body would only be able to accommodate a certain amount in the form of muscle; otherwise, the muscles would fall prey to injury due to the time span in adaptation rates for various other tissues.”[8]

Those who scoff at this and continue to believe they’ve gained super-size over such a short period forget, as suggested earlier, that much of the increased body weight is largely due to increased body fat stores, glycogen and water. [9]


“In the muscles, protein turnover rate occurs approximately every 180 days (6 months).[10]

“Hypertrophy of the muscle complex has, so far, been shown to be controlled by what is known as protein turnover (the breakdown of damaged muscle proteins and creation of new and stronger ones). This process takes time. Just as the many living organisms around us in nature require time to grow, so do our muscles. In our enzymes the protein turnover rate occurs approximately every 7-10 minutes. In the liver and plasma, it’s every 10 days.

And in the hemoglobin it’s every 120 days. In the muscles, protein turnover rate occurs approximately every 180 days (6 months). This lends even more support to the observation that the turnover rate limits the natural body (of the non-drug-using athlete, bodybuilder) in building muscle quickly.

The Colgan Institute of Nutritional Sciences (located in San Diego, Calif.) run by Dr. Michael Colgan PH.D., a leading sport nutritionist explains that in his extensive experience, the most muscle gain he or any of his colleagues have recorded over a year was 18 1/4 lbs. Dr. Colgan goes on to state that “because of the limiting rate of turnover in the muscle cells it is impossible to grow more than an ounce of new muscle each day.

In non-complicated, mathematical terms, this would equate to roughly 23 pounds in a year! Keep in mind that high-level athletes are the subjects of these studies.[11]

Putting It All Together

“Now that I’ve put a damper on your expectations you can step back and take a closer look at your training, nutritional practices and recuperation tactics. There’s no need to beat yourself up because you’ve only been able to gain a pound a week for the last 6 weeks. If anything, assuming your body fat levels has been kept at bay, you’re probably on the right track.

When it comes to muscle gain there is no dramatic technique or quick fix that will allow you to pack on more muscle naturally. It’s better to stay focused and realistic by training hard, eating meticulously and spending time to recuperate properly; this will result in you achieving a more muscular physique. Keep in mind that it’s physiologically impossible to gain more than one pound of lean muscle per week.”[12]

“For most weight-gainers, half a pound per week would be an even more realistic goal, because they reach their genetic limit. Remember that gaining muscle is a long-term project and not something that can be simply turned on. If you’re dedicated and diligent in your efforts, you’ll not be disappointed! [13]


Proposed Exercise Program for Strength and Fitness

I am proposing an exercise program that will include all the elements of total fitness: Cardio, warm-up exercises, weight training, cool down exercises and supplementation. There are three phases to my program. In Phase I you’ll follow my plan for three months. During Phase II my exercise program will be at a more moderate yet advanced level. During Phase III one will be at the most advanced level. By the time one reaches Phase III one should already be physically fit.

Later on you can tweak my program by experimenting with keeping the program more interesting. You don’t want to get bored; as you gain more knowledge around the gym (bodybuilding sites on the internet can also assist with knowledge building over time) my program will morph into your program. It is my hope that at the advanced levels (either Phase II or III) you will become hooked on bodybuilding, fitness, and good health. Trying new things is one key to keeping you motivated to continue any health or fitness program.

For the first three months in the gym, I want you to work on building muscle slowly (possibly building just ½ pound of muscle mass per week or, more realistically, only ¼ pounds of muscle or 4 ounces per week). After 52 weeks of exercising 3 days a week for 1 hour and 20 minutes your gain in muscle will likely be 4 ounces times 52 weeks or 13.5 lbs. of lean body mass. Combine this with a well-controlled healthy diet and one will look a much trimmer, healthy and better looking person in the mirror.

Do not get worried about what the scale shows as your weight because, at any point in time, it is the sum of you losing visceral fat and gaining lean muscle mass. As the weeks go by one can rest assured if one is looking better in the mirror, your body is definitely losing weight, even if the scale shows only modest weight loss. Combined with Part I’s discussion of dieting, I know you can succeed! Before I go any further, here is the recommended sequence of your program in the gym in Phase I, and at the advanced levels (Phase II and Phase III):


Warm-up Stretching Exercises

Weight Training

Cool Down Stretching Exercises


* Some people in the gym should probably do some stretching exercises before they jump on a treadmill, stationary or elliptical bike. However, most athletes in the gym using cardio machines warm up by simply starting at a slow speed (usually for 5 minutes). After five minutes your upper body and legs are warmed up. If one is doing cardio outside the gym, I highly recommend one do stretching exercises before they walk jog or run. Limbering up before any exercise is good for preventing injury or unnecessary strain.

Cardio Exercise, Warm-up and Cool-down Exercises

Good cardio exercises include walking (slow, medium pace, or power walking), using a treadmill, stationary bike, or elliptical bike. Some people like to jog or run in the outdoors. My preference is to work out in a gym. The most important consideration is how long you exercise rather than the method per se or where you exercise.

“The most important lesson for cardio work is that you have to stay with it: Research shows that exercise-induced cardiac protection is lost once regular exercise is stopped. If you stop exercising, the synthesis of those protective proteins comes to a halt. In under a week, you’ll be back to your pre-exercise level.”[14]

I recommend at least 20-30 minutes of cardio three days per week as a minimum. Others prefer 5 to 7 times per week. However, working out more than 3 days a week can sometimes be counter-productive if you don’t allow enough time for your body to recover from all your exercise. Actual muscle building occurs during rest & recovery, not necessarily in the gym or outside when you are tearing down muscle fibers.

The sequence I use in the gym is to do 20 minutes of cardio first, and then I do my warm-up stretching exercises (5 exercises should do it) for 5 minutes followed by approximately 45-60 minutes of weight training. After weight training, I do stretching exercises for another 5 minutes (again 5 more exercises should do it).

These stretching exercises are critically important. Your muscles need to be warmed up before jumping into weight training. At the end of weight training, there needs to be a cool-down with stretching exercises. For both warm-up and cool-down exercises, I like to include stretching exercises for the legs, waist (abs and oblique’s), and upper body including chest and arms. I work out only 3 days a week at the gym. The days usually are staggered throughout seven days. However, one day at home during my recovery time (as said muscle growth actually occurs on your recovery days where rest and good sleep is necessary) I use a foam roller to improve flexibility in my body. A foam roller is a piece of gym equipment that can be purchased in many sports stores for a reasonable amount of money. Using a foam roller on the floor takes less than 15 minutes of your time. Collectively, all elements of a full body fitness program are covered with my program: strength, balance, flexibility and stamina.

Phase I

Phase I is for beginners. At the beginning of a fitness program you may lack balance, flexibility and physical strength if you haven’t been exercising in the months leading up to your decision to join a gym or to undertake a general exercise program.

Phase I is to be followed for three months. If one doesn’t feel comfortable going to the advanced program, then feel free to continue working out at the Phase I level until you are ready to move on. One of the first things in Phase I you need to know is what muscles are involved in a good weight training program.

What Muscles Are We Talking About?

When it comes to exercising, what muscle or muscle groups are we talking about?

The following is an overview of the important muscles or muscle groups in the human body. Here is a quick overview of the Major Muscle Groups: Legs (Quadriceps and Hamstrings), Glutes, Chest (Pectoralis Major and Pectoralis Minor), Back (Trapezius, Rhomboid, and Latissimus Dorsi), and Shoulders (Deltoid—Anterior, Medial and Posterior).

Here is a quick overview of the Minor Muscle Groups: Biceps, Triceps, Abdominals (Abdominal Rectus and Oblique’s) and Calves (Gastrocnemius and Soleus). There are many websites available to show you the physiology of muscles in the human body. Much will depend upon how deeply you want to become knowledgeable. This type of detailed knowledge is out there; you just need to seek it out.

Initial Weight Training Program

The following is an overview of the Major and Minor Muscle Groups and a sub-listing of exercises one could do (at least 2 sets each as a beginner) as your initial program—primarily directed at beginners although at the advanced level some of these same exercises may apply.

If you do not know what these are specifically, go to any of the bodybuilding sites on the Internet because you’ll not only get a written description of these exercises, but also a video of each exercise being performed. This will make learning proper technique and form much easier to absorb. Don’t expect perfect execution of technique and form the first time. Like they say, “practice makes perfect.” Covering all the major and minor muscle groups will take one approximately 4 workout days to go through one cycle of this beginning program. Then repeat same cycle for 3 months. Good luck!


Major and Minor Muscle Groups


Major Muscle Groups



Leg Press Machine


Lying Leg Curls


Barbell Squats

Close Stance Dumbbell Squats

Wide Stance Dumbbell Squats (between the legs)



     Pectoralis Major

 Peck-Deck Machine

Dumbbell Fly’s

Dumbbell Press

Low Cable Chest Fly’s

             Incline: Chest Press (Machine)


     Pectoralis Minor

Chest Dips

Barbell Bench Press

Dumbbell Incline Bench Press

Cable Crossover




Reverse Lats Pull Down

Lat Pull Down

Bent Over Two Arm Long Bar Row


 Bent Over One-Arm Long Bar Row

Bent Over Two-Arm Long Bar Row

One Arm Dumbbell Row

Seated One-Arm Cable Pulley Row

Barbell Deadlift

     Latissimus Dorsi

 Lat Pull Back

Lat Pull Down




         Anterior deltoid

Overhead Barbell

Barbell or Dumbbell Upright Row

Incline Barbell Front Raise

Bent-Over Lateral Raise

Reverse Peck-Deck Fly’s

     Medial   deltoid

Arnold Presses (dumbbell)

Front Arm Raises (cable)

Upright Row (barbell)

         Posterior deltoid

Rear Deltoid Lateral (Peck Deck)


Minor Muscle Groups



Reverse Grip Rows

Cable Curls

Overhead Cable Curls

Hammer Curls

90 Degree Preacher’s Curls


Rope Pull Down


One Arm Cable Triceps Extension

Seated Overhead Dumbbell Exercises

Barbell Shrugs

Seated Curl Push Down




     Rectus abdominals + Oblique’s

 Ab Machine

Oblique Cable Crunch

Bell Tower Crunch

Side Bend with Plate

Standing Oblique Dumbbell




     Gastrocnemius and Soleus

Seated Calf Raises

Standing Calf Raises

Dumbbell Calf Raises

Common Question

One of your first questions upon arrival to a weight training room or facility will be how much weight should I try to lift. As times goes by you’ll increase your weights, sets and repetitions (lighter weights—more repetitions; heavier weights—fewer repetitions). However, at the beginning individuals will each have a different answer to this question.

Individuals always vary in their natural abilities. No matter whom you are—start with the lighter weights. You’ll have to experiment to get a precise answer. For example, when doing barbell curls should I start with 20 lbs. or 40 lbs.? When I first started to do leg presses I put on only 50 lbs. I found it much too light for my leg muscles. After my first nine months I reached a weight of 405 lbs. doing 5 reps. At one year in the gym I can now do 405 pounds for 20 repetitions (most people in the gym simply call them “reps”).


Phase II

The Advanced Program

During Phase I you were exposed to two different ways to exercises your muscles, that is muscles in isolation and/or compound exercises. An example of muscles in isolation would be to work your biceps or triceps. Compound exercise movements involve several muscles or muscle groups exercised at the same time. While most of the exercises in Phase I are single muscles in isolation, most of the exercises in the advanced program found in Phase II are compound exercise movements with some isolation. [Please remember to give yourself approximately 1 minute rest time between every set regardless of whether one is in Phase 1, II, or III].

The most advanced program (Phase III) increases sets and the program’s intensity. But it still involves both isolation and compound movements. There is some disagreement in the bodybuilding community in what I’m about to say: While compound movements are best at developing strength and muscle mass, isolation and the targeting of specific muscles can help to produce better symmetry, tone and definition. Both types of muscle building nevertheless are important and can achieve all of the characteristics above. It all comes down to what your specific goals are i.e., how you want to look. Often these differences are physically reflected among contestants in the Bodybuilding versus Physique contests.

You can advance to this more advanced level if and when you are possessed with good strength, vitality, balance and flexibility. What I mean by this is that you are really physically fit.


Phase II

3-Day Compound Movement’s

Program with some Isolation

When you are ready to start the advanced Phase II program, try the following:


[5 warm-up exercises]

Day 1(4×8)

Four sets of 8 reps for the following exercises:

Incline Bench Press Barbell

Lat Pull Down


Shrugs (Dumbbell or Barbell)

Biceps (Bicep curls)

Calves (Use a machine that exercises several muscles on the leg such as calves, hamstrings, and quadriceps at the same time)

[5 cool down exercises]


[5 warm-up exercises]

Day 2 (5×5)

Five sets of 5 reps for the following exercises:

Incline Bench Press—Dumbbell

Bent over Rows


Upright Barbell Rows

Triceps (Rope pull down)

Abs (Ab Machine)

[5 cool down exercises]


[5 Warm-up exercises]

Five sets of 5 reps for each of the following exercises:

Day 3 (5×5)

Incline or Decline Hammer

Cable Rows

Romanian Deadlift

Military Seated Press (or standing)

Abs (Bell Tower)

[5 cool down exercises]

Phase III

At about one year into my training program one should be ready for my most advanced level (Phase III). I want to make it clear that after Day 2 one might want to experiment with the Day 3 program. In my case I wanted to do more isolation muscle training involving my biceps. Someone else might need to work toward better symmetry with their calves, chest or back muscles. You’ll know by then which way to go. For now here is my advanced Phase III program:

Phase III Advanced Bodybuilding Program

Primarily Compound Movements

There are a total of 415 reps in this 3 day program

Day 1

[5 Warm-up exercises]

Flat Bench Press   4 sets of 8 reps

Squats                       4 sets of 8 reps

Deadlifts                  4 sets of 8 reps

Clean and Press   4 sets of 8 reps

[5 Cool-down exercises]

Day 2

[5 Warm-up exercises]

Military Press       4 sets of 8 reps

Bent Over Rows   4 sets of 8 reps

Upright Rows       4 sets of 8 reps

[5 Cool-down exercises]

Day 3

[5 Warm-up exercises]                 Additional Isolation Exercises

Five Best Bicep Exercises

Barbell Curl                     4 sets of 8 reps

Incline Dumbbell Curl     4 sets of 8 reps

Standing Biceps Cable Curl               4 sets of 8 reps

Reverse Grip Bent-Over Rows         4 sets of 8 reps

Concentration Curls                           4 sets of 8 reps

[5 Cool-down exercises]



The last part of this program involves supplementation. This can sometimes be a “touchy subject” for health and safety reasons, and for reasons related to alleged effectiveness and additional cost.

Most people are aware of the dangers of steroids and bodybuilding. There are lots of supplements being advertised that are supposed to help you as an athlete, no matter what sport or activity one is involved with. My strongest recommendation is first see if you have any deficiencies. My deficiencies turned out to be iron and vitamin D3. I took steps to remedy the situation. Once you address the issue of deficiencies, some supplements may be very helpful to supporting your body’s ability to handle a vigorous exercise program.

I recommend the following supplements based on recommendations in Dr. Life’s Plan:

  • A multivitamin and mineral supplement daily
  • Getting enough fatty acids in the proper amounts (Omega 3, 6 and 9)
  • A probiotic supplement
  • Vitamin D3
  • CoQ10
  • Saw palmetto
  • Lycopene
  • Milk thistle
  • Calcium
  • Pycnogenol/L-arginine [15]

First however, discuss any and all supplements you currently take, and those you are planning to take, with your primary care physician. There may be reasons in your particular medical profile that requires you not take certain supplements. This might be due to possible adverse reactions with any medicines you are already taking.

Individuals have different medical needs; therefore, what you take in supplements must be done cautiously. That said, I do recommend some supplements for good health and as a kind of insurance policy, but also to aid your body during an intense exercise program.


There are no guarantees in life. If you don’t eat right and exercise there is also no guarantee of a long life. What I’ve offered is a simple road map to meeting any New Year’s resolutions you may have that involve dieting and getting into shape. Many people have good intentions but never follow through. But this will be your year to succeed. As they say, “better late than never.” Good luck!

[1] Jordan D. Metzl, MD., The Exercise Cure, p. 2

[2] Wannabebig.com, April 7, 2014

[3] Ibid.

[4] Ibid.

[5] Ibid.

[6] Ibid

[7] Ibid.

[8] Ibid

[9] Ibid.

[10] Ibid.

[11] Ibid.

[12] Ibid.

[13] Ibid.

[14] The Life Plan, p.124

[15] Ibid., p. 297-298

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