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Which Protein - Soy or Whey? The Middle Managment Measure Issue #003
November 06, 2007

The Middle Magement Measure™
October 23, 2007
Volume 1 Issue 3

… Because You Body Means Business™

We keep you up to date and noise free by sifting through the information super traffic jam.

Table of Contents


1.) Recipe of the Month

2.) Workout of the Month

3.) Article – Soy Vs. Whey: You Be The Judge!

4.) Coming Soon...


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Recipe of the Month

View more recipes here.

Submit your favorite recipes here.

Have a taste of the tropics with this simple grilled lime chicken breast.

Serves: 6


6 4-ounce Chicken Breast Halves
1/2 teaspoon Lime Rind (Grated)
1/2 cups Lime Juice
1/3 cups olive oil
1/4 cups Chopped Parsley
1/2 teaspoon Coarsly Ground Pepper
2 cloves garlic, minced

Place your chicken breasts into a 1-gallon resealable plastic bag. Mix remaining ingredients in a bowl and pour over chicken. Seal the bag and allow to marinate in the refrigerator for 30 to 60 minutes turning bag over once.

Remove chicken from bag and place on grill, cooking for 15 to 20 minutes, turning several times, or until a meat thermometer registers an internal temperature of 165°F (juices will run clear when cut with the tip of a knife).

Nutrition Facts Per Serving (1 4-ounce Chicken Breast): 214 Calories, 14 grams fat (2 grams saturated fat), 2 grams carbohydrates (1 gram dietery fiber), 23 grams protein, 60 milligrams cholesterol, 232 milligrams sodium.

Not only is this a low calorie recipe, chicken is also one of the top 5 high protein foods.




Workout of the Month

More free workout plans here.

We want your workouts - submit them here.

This deltoid workout really blasts your shoulders to build muscle fast and hits the front, middle and rear delotids.

Warm up: Behind-the-Neck Press: 2 sets x 12-20 reps
Behind-the-Neck Press: 4 sets x 6-10 reps
Military Press: 3 sets x 6-10 reps
Lateral Raises: 3 sets x 6-10 reps
EZ-Bar Upright Rows: 3 sets x 6-10 reps
Dumbell Shrugs: 4 sets x 6-10 reps

You should use a weight for each exercise that allows you to use proper form and fail in the specified rep range. If you cannot complete 6 reps withe proper form, then you should reduce the weight. If you complete 10 reps easily with good form, then you should increase the weight for the exercises in the Build Muscle Fast Deltoid Workout.




Soy Vs. Whey Protein: You Be The Judge!

The battle between soy protein and whey protein as a muscle building compound has been raging for a few years now...

Here at Middle Management, we lay out the facts so that you can make an informed decision on which protein source, soy protein or whey protein, fits your muscle building and fat buring needs.

Of course, if you are a vegetarian, soy is the best choice. For everyone else, the decision may prove more difficult.

We examine the following criteria as we examine the soy vs. whey controversy:

Biological Value (BV) Net Protein Utilization (NPU) Protein Efficiency Ratio (PER) Amino Acid Score (AAS) Protein Digestibility Corrected Amino Acid Score (PDCAAS) Protein Digestibility Percentage(PD%) Glutamine per 100 Grams Essential Amino Acids (EAA) per Gram Arginine per 100 Grams

Read the rest of Soy vs. Whey Protein: You Be the Judge!




Coming Soon…

The Middle Management™ 12 Months of Muscle™ Workout - Monthly Series to Get In Shape Over the Course of the Year...

Middle Management™ Gear – Show everyone that you are a Middle Manager™ in style…

The Complete Guide to Middle Management: From the Board Room to Your Body – The first book from the staff of


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The information provided on these websites in not intended to diagnose, treat, cure, or prevent any disease. Additionally, any information found on on these websites is not intended to replace the advice of a physician. is intended for entertainment purposes only! The owners of this site are not physicians, dieticians, nutritionists or personal trainers. Please see your physician before changing your diet, starting an exercise, weight loss, or fat reduction program, or taking supplements of any kind.

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