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SUBSCRIBE ONLINE
e-zine!naturalmuscle.net
Enjoy Natural Muscle
delivered to your
box
eachmonth
before it hits
the gyms!
Brazilians are known for their stunning figures
and to that end there is a product being mar
keted as the Brazilian Diet System that is
safe and is taking the nation by storm.
When the Brazilian way of dieting was first in-
troduced in the United States in mid-2005, a couple
of companies started marketing products that were
made in Brazil. However in late 2005, the U.S. Food
and Drug Administration had to take steps to warn
consumers not to use those products because they
contained unapproved drugs in their dietary supple-
ments.Consumers, who had come to recognize the
name, didn’t know which way to turn after the war-
ranted criticism. They discovered the original for-
mula sold by other companies contained high toxic-
ity levels of harmful substances. It is important to re-
member that these formulations were all manufac-
tured outside the United States. There was a lot of
confusion and concern about the name and products.
In late 2005, Anthony Alfonso, a pharmacist and
CEO of Nutri-Force Nutrition, a Miami based
nutraceutical-manufacturing facility, stepped in and“ cleaned up” the product, filed for a registered
trademark and introduced an efficient product.
Alfonso’s formula provides for a comprehensive
approach to preventing the storage of fatty acids andremoving unhealthy and unwanted toxins. Com-
bined with a well-balanced diet and exercise plan,
the product helps reduce your appetite, increases en-
ergy and enhances your metabolism. Nutri-Force’s
Brazilian Diet System has not been issued any warn-
ings by the FDA and is well recognized and received
by customers, as is evident by its skyrocketing sales.
The Brazilian Diet manufactured by Nutri-Force
is one of the few in the United States that has beentested and confirmed to contain no harmful sub-
stances, yet it is effective in the control of weight
loss.
Today the product can be found at
www.braziliandiet.com.
Nutri-Force Nutrition also manufactures a wide
array of vitamins, minerals and food supplements
and has launched many products into the market-
place.
Nutri-Force Nutrition enjoys a favorable reputa-
tion and has been featured on many television sta-
tion interviews along with numerous in-depth stories
in various respected news publications.
Unfortunately there still are some Brazilian Diet
pills being sold that do not meet safety standardsand an uneducated consumer has difficulty trying to
figure out what’s good and what’s bad and what may
be dangerous.
For those consumers, go to the web site
www.braziliandiet.com and take a look at the posted
laboratory findings about this product. See for your-
self there is no harmful substances in this company’s
Brazilian Diet. Also look at the packaging labels and
get to know this products packaging. You can get on
the Brazilian Diet System yourself, with confidence,
if you buy from the right place.
JP Bender is a retired investigative reporter
and currently a columnist with The Florida Sentry.
He can be contacted at [email protected].
By JP Bender
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June/ July 2006
by Hugo Rivera
Fitness International 16
Training your Mind!
26
Testosterone Boosters 34
Fitness over 40 25by Cynthia Bridges
The Hardgainer 20by Russ Yeager
Muscleology Series-Medicine Ball 28by Eric Hoult
Obstacle Course Training 46
by Lori Ann Lloyd
T R A I N I N G
On the cover:Jamie Eason
Photo by: Johnny Crosslincover designed by:
Alex Gonzalezof Axis Design
Welcome to my World 2006 36
Pz’s Perspective 26
MOTIVATION
by Pz Hopkins
The Fit Gourmet 22by Danielle Nagel
Fitness: Self Esteem Booster?... 47by Tanji Johnson
NATURAL HEALTH
Mohr Results 32by Dr Chris Mohr
34
TestosteroneBoosters!
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Natural Muscle June/July 2006 9
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10 Natural Muscle June/July 2006
PUBLISHER /EDITOR
Debbie Baigrie
ART DIRECTOR
Alex Gonzalez
WEB DESIGN
Shelly Dickson
LAYOUT & GRAPHIC DESIGN
Alissa Greenberg
PROOFREADER
Carole Della Penna
PHOTOGRAPHERS
John AthertonBill Dobbins
Debbie BaigrieSkip FaulknerEric Freimanis
Alex GonzalazDavid PaulGordon Smith
DISCLAIMERNatural Muscle Magazine does not necessarily agree with
the views in articles and assumes no responsibility for any
claims or representations contained in this magazine or in
any advertisement. Copyright © 2006 Natural Muscle
Magazine, Inc., all rights reserved. Readers are advised to
consult their physician before starting a diet or exercise
program.
***
CIRCULATION
Natural Muscle Magazine is distributed to select gyms and
health related businesses throughout the USA. If you would
like to carry the magazine at your location please call 813-
961-4806, email [email protected], fax 813-961-8736, or
order online at www.naturalmuscle.net. There is a one time
fee for this. Natural Muscle Magazine is available free of
charge at select locations, limited to one copy per reader. No
person, without written permission, may take more than one
copy of each issue.
EDITORIAL/MATERIAL SUBMISSIONS
Email [email protected] for submission guidelines. Publisher
assumes no liability for safeguarding or return of unsolicited
material. We reserve the right to edit all material for clarity,content and length. Natural Muscle Magazine does not
knowingly accept false or misleading editorial or advertising.
Natural Muscle Magazine will assume that all material is
being submitted for publication and if published, no
compensation is due the submitting party without prior
agreement.
my two cents
CONTRIBUTING WRITERS
Dr. John Atherton
Cynthia Bridges
Jason Cohen
Sherry Goggin
Pz Hopkins
“Tricky” Ricky Jackson
Brenda Kelly
Skip Lacour
Laura MakDr. Chris Mohr
Danielle Nagel
Dr. Charles Rice, Jr
Hugo Rivera
Dr. Michael Sharp
Russ Yeager
Did you know that when you are
brooding over past mistakes, relationships and
transgressions and worrying about the future, you
are relequishing most your present time to enjoy
whatever you may be doing?Picture this: You are at the gym, pounding out
those quads, while thinking about what you are go-
ing to have for dinner. Where is your focus? On din-
ner. Your body might be going through the mo-
tions, but you are cheating yourself out of at least
25% of your focus.
And, think about how much more effective we
would be at work, if we really gave that our full at-
tention.
But, the truth is that all of us spend way too
much time thinking.
Put this magazine down for just a minute and
try sitting there without thinking about anything.
Clear your mind COMPLETELY.
Could you do it? I couldn’t the first time I
tried. I can not believe how hard it was NOT to
think, even for a blond!
My cousin, Judy, has tried to start a few busi-
nesses over the last few years. She always comes upwith a fantastic idea, talks incessantly about it, wor-
ries that it won’t work, worries that she won’t make
money, worries, worries, worries.
When Judy is not worrying she talks about all
the mess ups of her past endeavors. It is no wonder
she can’t get it right—she doesn’t have the time to
actually work . I often sit here thinking, “hmm, if
you had gotten off the phone an hour ago, youcould have spent that time, uh, making your busi-
ness grow. AHHHH!”
The divorce rate would plummet as well, if we
just enjoyed the moment with our significant other.
Unfortunately, most of the time we spend planning
the future, thinking about work, worrying about the
bills. Those things are not going away, so it is a
waste of precious moments thinking about them.
How about the times spent mad at eachother for
something in the past.
Imagine you are at home with your honey and
he or she made you really mad that day. You are
sulking, distant and think they deserve your treat-
ment. After all, they did piss you off.
Well, there goes the present, whoosh. You
could have been snuggling up on the couch, which
is what you really want to be doing anyway.
So, sit back, put those feet up and enjoy your
new issue of Natural Muscle —and remember to al-
ways stay in the moment and make that moment
great.
I will leave you with a great little fable I found
on the web. Have a great Summer!
The House of 1000 Mirrors (Japanese Folktale)Long ago in a small, far away village, there was a place known as the House of 1000 Mirrors. A
small, happy little dog learned of this place and decided to visit. When he arrived, he bounced happily
up the stairs to the doorway of the house. He looked through the doorway with his ears lifted high andhis tail wagging as fast as it could. To his great surprise, he found himself staring at 1000 other happy
little dogs with their tails wagging just as fast as his. He smiled a great smile, and was answered with
1000 great smiles just as warm and friendly.
As he left the House, he thought to himself, “This is a wonderful place. I will come back and visit
it often.”
In this same village, another little dog, who was not quite as happy as the first one, decided to visit
the house. He slowly climbed the stairs and hung his head low as he looked into the door. When he saw
the 1000 unfriendly looking dogs staring back at him, he growled at them and was horrified to see
1000 little dogs growling back at him.
As he left, he thought to himself, “That is a horrible place, and I will never go back there again.”
- - - - -
All the faces in the world are mirrors. What kind of reflections do you see in the faces of the people
you meet?
Don’t Worry!Be Happy!
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12 Natural Muscle June/July 2006
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13Natural Muscle June/July 2006
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14 Natural Muscle June/July 2006
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16 Natural Muscle June/July 2006
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Natural Muscle June/July 2006 17
Adela Garcia -1st
Kimberley Klein - 2nd
Jen Hendershott - 3rd
Tracy Greenwood - 4th
Julie Childs - 5th
Tanji Johnson - 6th
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18 Natural Muscle June/July 2006
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Natural Muscle June/July 2006 19
the hardgainer
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20 Natural Muscle June/July 2006
the hardgainer
By Russ Yeager, the Hardgainer
THINK OUTSIDE THE
Change up your routinefor new muscle gains
part II
Last month I discussed the very different (at
least for me) workout routine that I imple-
mented over the last four months. When I de-
cided to switch up my routine I thought I would get
totally wild and crazy and try something radically
different with my nutrition and supplementation ap-
proach as well. This month, in part II of “Think Out-
side the Box”, I’ll discuss the nutritional approach I
followed, explain how it tied into my workout rou-
t ine, and assess the pros and cons of this
new program.My diet was based on
“The Anabolic Solution
for Bodybuilders” by Dr.
Mauro Di Pasquale, which
is based on Dr. Pasquale’s
“The Metabolic Diet.”, both
of which are refinements of
“The Anabolic Diet” that
surfaced in the 80’s. There is
no way I can go into all the
detail of the book here, but
the basis of the diet is to eat a
high protein/high fat/low carbohydrate diet for five
days in a row and then perform carb-loading for 24-
48 hours on the weekend. Dr. Pasquale claims that
manipulating the three nutrients in this manner
maximizes the major anabolic, anti-catabolic, and
fat-burning hormones including testosterone, growth
hormone, insulin, insulin-like growth factor (IGF-1),
cortisol, and thyroid. The diet also allows one to be-
come an efficient fat-burner. These qualities are sup-posed to maximize the muscle-building and fat-
burning processes. The book is a fascinating read
and I strongly recommend it. I ABSOLUTELY rec-
ommend buying the book if you consider trying this
type of diet (as well as getting a physical from your
doctor, which Dr. Pasquale prescribes as well). Again,
I am not going into any detail whatsoever on the
diet, and while the concept is relatively simple, there
are some very specific things you must do to make
the diet work as intended, so if you want to try the
diet out for yourself, BUY THE BOOK because I
won’t pretend for one second to be an expert on the
diet. I am simply explaining my experience, opin-
ion, and pros and cons as I see them. That being said,
lets get into it!
Well, basically during the week, I ate lots of redmeat, whole, eggs, salads with oil and vinegar, and
even full-fat cheese with very little carbohydrates.
While there is a good bit of saturated fat in the diet,
the diet also advises taking fish and or
flax oil everyday, which I did. With the ab-
sence of carbs, you body must burn fat
(both dietary and body fat) for fuel. It can
burn protein too, but as long as you are
taking in enough dietary fat this will not
happen. Being use to eating dry chicken
and vegetables every day, the weekday
part of the diet was very easy for me.
Steak, eggs, and cheese. Yumm!!!
Then, on the weekends I ate pretty
much whatever I wanted with a conscious
increase in carbs. After eating low carbs all
week my muscle were ready to soak up the
extra carbs allowing me to store more gly-
cogen than normal (very similar to the
carb-loading process performed before a
bodybuilding competition). The reason Iperformed a full-body workout on Satur-
days as discussed in “Thinking Outside
The Box Part I” last month was to take ad-
vantage of this overcompensation effect
by beginning my carb load with a high
glycemic carb and protein drink immediately fol-
lowing my workout. There is evidence that after pe-
riods of low carbs and then an introduction of carbs
a supercompensation effect can create a dramatic op-
portunity for muscle-growth. Dr. Pasquale claims this
effect is near “drug-like.” I don’t know about that
since I have never used steroids, but I have to say I
was pretty impressed with the results. Since this
supercompensation effect is specific to only body
parts trained before the high carb intake, I performed
a full-body routine focusing on compound exercisesbefore carb loading. While my strength and stamina
was surprisingly good during both the week and the
weekend, one week I experimented by beginning my
carb-load on Friday night. Actually I just ended up
ti l d “ h t l” f i b t th
picture that this diet is the “end all/be all steroid re-
placement diet of the century” because it is not I’m
which will be a modified version of the Anabolic
Diet The Anabolic Solution actually discusses
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Natural Muscle June/July 2006 21
eating an unplanned “cheat meal” of pizza, but the
result was that my strength on Saturday was awe-
some!
The Upside:Overall, I have to say that this nutrition and
workout plan was pretty darn effective. Now, it is
tough to pinpoint if it was the change in diet,change in nutrition plan, or just the fact that I was
changing my routine at all that had the biggest ef-
fect. I suspect it was a combination of all three. I
guess if I was a better “scientist” I would have only
changed one variable at a time. Anyway, one of the
big concerns people have with a low carb diet is a
loss of strength, energy, and muscle mass. However, I
did not experience any of these, which makes me be-
lieve I am an efficient fat-burner. I weighed myself
and tested my body fat at the beginning of this pro-
gram and was 231 lbs at about 12% body fat. Myweight actually went up 3 lbs to 234 but my body
fat went down 2% after about six weeks! This, my
friends are some serious results! My body fat actu-
ally crept back up to the 12% mark by the end of the
12 weeks, but this was due to me slacking on my
diet too much and not the diet itself, which brings
me to another very positive point of the diet; Origi-
nally, my wife, Tennelle, and I had a trip to Hawaii
planned at the end of February. My goal was to try
this diet out concentrating on getting ripped (theAnabolic Diet can be geared towards maximum
muscle-building or maximum fat-loss mainly by ad-
justing calorie levels, but this is described in more
detail in the book). Well, for several reasons unfortu-
nately we had to cancel our trip. (Yes, that really
stinks!). So, without a specific deadline for being
ripped, as I have discussed before I did not have
much motivation to control my “cheating” on the
weekend and ended up having some really bad
weekends of eating. This was on top of eating a high
number of calories during the week. I at the highprotein/high fat meals described above without
counting calories and eating pretty much as much as
I wanted.
You may also remember from last month’s ar-
ticle that I have only been performing cardio twice a
week for 30 minutes. To say the least, I was literally
shocked that my body fat levels did not increase
from where I started! I have always said that a calorie
is a calorie, but this experience let’s me know that
there is definitely something to eating this way thathelps control the hormones affecting the fat-burning
and fat storage processes.
I had several people tell me that it looked like I
had gained 5 lbs of muscle and even accused me of
using steroids so even though my body fat levels
stayed low, I did not lose (or even gained) muscle!
Another interesting point is that the only supple-
ments I used during the entire 12 weeks were whey
protein, a multivitamin, and some fish oil! That’s it!
I’ll be interested to see the effect creatine has when I
decide to start using it again.
The Downside:As with anything in life, nothing is perfect and
there is always a downside. I want to be as honest as
possible in my analysis and don’t want to paint the
placement diet of the century because it is not. I m
sure many of you have been thinking as you read
this “How can it be healthy to eat all that fat?!” Be-
lieve me, I thought the same thing. Dr. Pasquale pro-
vides some pretty compelling research in “The Ana-
bolic Solution for Bodybuilders” of how this type of
eating is completely healthy, even on a long-term
basis as long as you follow the diet correctly, exer-
cise, and be sure to incorporate the healthy fats, such
as fish and flax oil into the diet. While I had little
concerns about how this type of diet would affect me
in the short-term, I have to say that bacon, cheese,
and meat in high quantities for life makes me a little
nervous.
Also, I did not get bored with the diet at all (es-
pecially since I could eat whatever I wanted on the
weekend). However, following this diet to a “T” can
be pretty tough. You have to be conscious of hidden
carbs, which are just about everywhere.Finally, when your carbohydrate intake is very
low and your body begins to burn fat as its primary
fuel source, you go into a state called ketosis. Ke-
tones are by-products of this state and they can re-
ally make your breath stink! My wife called me
“meat-mouth”, which was funny until she started re-
fusing to kiss me! I’m not kidding! This alone was
enough to decide this diet was not for me full-time.
Conclusion:This is my off week from training (I trained 12
weeks in a row this time compared to my normal 8
and did not feel over-trained, which is another posi-
tive for the program) and I have gone back to a more
“regular” diet. I am still deciding what type of
weight training routine I will follow for the next few
months, but have already created my nutrition plan,
Russ Yeager has been called a “Physique Transformation Expert” and has com-pleted a new E-Book entitled “27 Must-Have Tips for a Complete Physique
Transformation.” To find out how to obtain a FREE copy visit
www.completephysiquetransformation.com.
Diet. The Anabolic Solution actually discusses
ways to modify the diet by increasing carbs at spe-
cific times in order to maximize your individual en-
ergy levels and results. I am going to include some
carbs in my diet, but focus them around my weight-
training sessions. The rest of the day will focus on
vegetables, protein, and healthy fats (with some red
meat and eggs). I learned from the Anabolic Diet
that I don’t need a lot of carbs to have good energy
and perform well in the weight room, but I do feel
there is a benefit of including carbs in your diet at
specific times. This should also keep me out of ke-
tosis so Tennelle won’t be afraid to kiss me any-
more!
I learned a lot from this little “experiment” and
am excited to see what I can achieve with my new
plan. One of the main things I learned is to keep an
open mind about trying new things. There are many
different ways to get results and pigeonholingyourself to one way is narrow-minded and may pre-
vent you from reaching your full potential. The
only way to know if something works is to just
jump in and give it an honest try!
As I mentioned, I won’t be following the Ana-
bolic Solution year-round, but the results of the
past few months lays some great groundwork to
keep in mind for my next bodybuilding competi-
tion. A diet where I can lose fat, gain muscle, and
enjoy my food while feeling strong just may be the
ticket to success for competition!
I hope you have learned something from these
two articles, but again please remember that I am
not claiming to be an expert on the diet or prescrib-
ing it to you in any way. I’m just a guy giving his
honest opinion of a new program I tried. Until next
time, keep training hard!
Not only does my Complete Physique Training Video cover what I have found to be the most effective and
efficient methods for achieving the results people want, but also provides the motivation to have confi-
dence and faith in yourself and your fitness program. This faith and confi-
dence will allow you to stick with your workout program because you
truly believe the end results will be worth the time and energy invest-
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f o o d This easy vegetarian meal is based on top quality ingredients, the best ingredi-
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22 Natural Muscle June/July 2006
By Danielle Nagel, APCAPersonal Chef/ Fitness ProfessionalNutrition & Natural Health Consultant
www.fitandbeyond.comPhotos and meals prepared by:The Fit Gourmet©
f o o d
*Curry powder is a mixture of spices
of widely varying composition devel-
oped by the British during their colo-
nial rule of India as a means of ap-
proximating the taste of Indian cuisine
at home.
Typical ingredients of curry powder
include coriander, turmeric, cumin,
mustard, fenugreek, cardamom, nut-
meg, red pepper, cinnamon, and
cloves.
It is also the
name given to a
different mix-
ture of spices
that include
curry
leaves,
which is
used in
South and
Eastern In-
dian cuisine.
You can either blend your own mixture
of curry spices or you can find them at
your local grocery store or Indian
market.
s easy egeta a ea s based o top qua ty g ed e ts, t e best g ed
ent for vegetarians searching for the tastiest easy vegetarian meal. It not only
helps the dish to taste as well as it does, but also provides the greatest health
benefits. Get ready for an explosion of flavor in your mouth! This easy vegetar-
ian meal is a favorite for many vegans and vegetarians alike.
INGREDIENTS:
2 teaspoons vegetable oil
1 (15-ounce ) package reduced-fat extra firm tofu,
drained and cut into ½-inch cubes
½ teaspoon salt
¾ cup light coconut milk
2 teaspoons curry powder*
¼ - ½ teaspoon cayenne pepper
1 cup precut matchstick-cut carrots
1 (15 ounce) can pineapple chunks in juice, drained
1 large red bell pepper, thinly sliced
¼ cup raisins½ cup fresh basil, chopped
2 Tablespoons sliced almonds, toasted
1 Tablespoon flaked coconut, optional
DIRECTIONS:
1. In a large nonstick skillet heat oil over medium-
high heat. Add tofu and sprinkle with salt.
Cook 8-10 minutes or until golden brown, stirring
frequently.
Remove tofu from pan and set aside.
2. Add coconut milk, curry powder and cayenne
pepper to pan. Cook 1 minute, stirring constantly.
Next, add carrots, pineapple chunks, red peppers
and raisins, cook 5 minutes stirring occasionally.
Toss in tofu, sprinkle with basil, toasted almonds
and flaked coconut.
This dish is great by itself or it can be served over
basmati rice or rice noodles!
V t i M th
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Natural Muscle June/July 2006 23
http://www.easy-vegetarian-meals.com/
Ingredients2 pounds extra-firm tofu
1 bottle vegan Italian dressing
1 cup very dry red wine
1 tablespoon red pepper flakes
1 palmful kosher salt
1/2 cup + 1 tablespoon olive oil
1 tablespoon flour
Directions:Drain and cube tofu. Marinade in dressing and wine
for at least 2 hrs....., but preferably overnight.
Preheat oven to 350. Pour 1/2 cup olive oil in a
shallow baking dish.
Pour off and reserve marinade. Coat tofu cubes in
kosher salt and place in olive oil. Bake for 45
minutes.
In a saucepan heat 1 tablespoon olive oil, add flour.
Whisk in remaining marinade and red pepper flakes.
Cook until thickened.
Serve tofu over rice and mixed veggies. Top withsauce,
Serves: 4
Preparation time: 1 hr
Baked Italian Tofu
Ingredients1 square of firm tofu (1/2lb)
1/4c of Tahini
1/2c ground walnuts
1t dill weed
1T Tamari or Soy Sauce1C bread crumbs
Directions:Mash the Tofu with the Tahini. Add dill weed and
tamari. Mix until well blended. Add vegan bread
crumbs slowly until desired texture is achieved. The
texture should be just stiff enough to form patties
without being too moist. Form into patties and grill
until brown on both sides. Really good in a pitawith tabouleh and runny tahini sauce.
Grillable Tofu Burgers
Ingredients1/2 lb Tofu cut into 1/4 to 1/2 cubes
3 tablespoon Olive Oil
3 tablespoon Soy Sauce
Directions:This recipe can be scaled from one person to a
crowd. It is so good that even known tofu haters
liked it. It is so easy that even lazy cooks love it. It
goes well with just about anything. Enjoy.
Place the tofu in a broiling pan with oil and soy
sauce and mix it up so that the tofu is well covered.
Broil the tofu until brown, or even crispy (5 to 15
minutes), turning it every few minutes.
Try these variations: Add spices and herbs as you
like, different oils and sauces. Tastes great with a
little sesame oil thrown in.
Try cutting the tofu into thin slices instead of cubes
and broil until crispy. Makes a great TLT - Tofu,
lettuce and tomato sandwich.
Serves: 2
Preparation time: 10 minutes
Broiling is a great way to make tofu because it is so quick, easy, and gets a great texture. Wrap it in a dish
towel and press it for about 1/2 an hour before broiling. It is great for dipping into sweet and sour or other
sauce.
Broiled TofuVegetarian Food is Time Consuming
and ComplicatedNot true. Truth is, the growing number of vegetar-
ian convenience foods, like frozen vegetarian en-trees, makes it easy to plan and prepare vegetarian
meals. If you enjoy cooking, there are plenty of op-
portunities to use delicious vegetarian recipes. But
using canned and instant beans, soy foods, veggie
burgers, frozen meals, and prepackaged dinners
makes healthy vegetarian meals cookable in just
minutes.
Vegetarian Diets Are Unhealthy
Not true. Unbalanced vegetarian diets are just asunhealthy as unbalanced meat-based diets. But bal-
anced vegetarian eating plans are perfectly healthy.
In fact, studies show that vegetarians enjoy better
health than meat eaters, with reduced risks of heart
disease and cancer.
Vegetarians Can’t Get Enough Pro-tein Without Eating Special Combina-tions of Plant FoodsNot true. Yes, it’s correct to say that particular com-
binations of plant foods - e.g. grains + legumes -
boost the availability of protein from these foods.
But combining foods in this way is no longer some-
thing vegetarians need do to guarantee adequate
protein uptake. As long as the vegetarians eat these
foods during the course of the day, their protein in-
take is fine. The secret to getting adequate protein
is to eat a variety of foods throughout the day.
Vegetarian Diets are Low in Fat
Not true. Vegetarian diets are generally lower in fatthan meat-diets but they are not necessarily “low-
fat.” Vegetarian foods like nuts, seeds, avocado, and
soyfoods can be quite high in vegetable fat, and of
course ALL vegetable cooking oils are 100 percent
fat and contain 120 calories per tablespoon. Also,
excess consumption of cheese and other dairy prod-
ucts (by lacto-ovo vegetarians) can easily add up to
high-fat eating, even though it’s vegetarian. The
good news is, (except for dairy fats) vegetarian diets
are usually significantly lower in saturated fat.
Nonetheless, all fat is calorie-dense (9 calories per
gram), so vegetarians need to monitor their fat con-
tent just like meat-eaters.
Giving Up Meat and ‘going vegetar-ian’ is Better for HealthNot true. Giving up meat and becoming a vegetar-
ian MIGHT reduce certain risks of diseases associ-
ated with high meat consumption. BUT, unless you
follow a balanced vegetarian eating plan you might
simply swap one set of dietary risks for another. Re-member, unbalanced diets are unhealthy diets
whether or not they include meat.
Vegetarian Healthy Diet Program
✘✘✘✘✘
✘✘✘✘✘
✘✘✘✘✘
✘✘✘✘✘
✘✘✘✘✘
Vegetarian Myths
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24 Natural Muscle June/July 2006
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Natural Muscle June/July 2006 25
By IFBB Pro Cynthia Bridges
A. Here’s what I recently shared with the women thatI was helping prepare for their first figure contest.
1. First, try to go watch a contest in person before
you actually compete. Watching prejudging is usu-
ally best for learning.
2. Review videos and pictures from magazines, such
as Oxygen, and Natural Muscle. A picture is worth a
thousand words until you can get THAT HANDs on
experience at your own contest.
3. Do not miss any meals or supplements. Do not
consume egg whites , any type of deli meats, cottage
cheese or any other cheeses (no dairy). Your only
sources of protein will come from fish, chicken, or
protein powder. Complex carbs should be limited to
sweet potatoes, brown rice, oatmeal, and fibrous
carbs (green beans, asparagus, broccoli, spinach). Al-
though, no broccoli or anything from the cabbage
family the week leading up to the show.
4. Perform cardio 5-6 days per week with a heart
rate of approximately 150 beats per minute for 40
minute sessions on an empty stomach, preferably
first thing in the am. Your last cardio will be first
thing in the morning the day before you compete.
5. Take a sauna in the morning after your last
cardio and before shower and protan.
.
6. Start regular tanning. Absolutely no burning!!!!Mystic tan 3 times the week leading up to your
show.
7. The day before you compete apply your first
application of protan after you shower, shave, sham-
poo, and shine! Do not put anything on you skin
prior to protanning. Second coat of protan will be
midday and a third before bedtime. Use old sheets
and pj’s to sleep in. Avoid hands, heels, elbows and
knees until competition morning.
8. Start taking an herbal diuretic for water loss 4
days before you compete and cut your water intake
to half of your body weight in ounces.
9. Remember face make up has to match yourprotanned body.i like to use dermablend as a foun-
dation ( chroma # 4 is the color)as it is an excellent
match to protan. Lightly dust loose powder over the
dermablend to set it. The make up will seem rather
dramatic in the for real, but think stage make up. The
bright lights drown things out, so things need to be
exaggerated. You may want to consider hiring a
make up artist. Also, you may to have someone do
your hair as it gets challenging to get your hair
washed when you are covered in protan.
10. Pack a gym bag for day of the contest. Some
items to include will be: Vaseline for teeth, snacks
for the day, a vasodilator, water, make up, hair
stuff, flip flops, cell phone, money, your posing
suits, clear shoes, jewelry, hand towel, oil or
lotion, resistance bands to pump up with,
scissors, safety pins, needle and thread,
camera, a big baggy shirt to wear as
coverup over your suit while you
are waiting backstage, achange of cloths to go out
in after the contest, and
anything else you think
you may need for show
time.
11. Remember big smiles
on stage and display confidence.
You have worked hard and deserve to be
up there on stage. A little attitude goes a long
way!!!!
12. Plan something fun for after the contest
to celebrate your accomplishment and your
first contest! I am sure there will be some-
thing you will be looking forward to eating.
13. Smile pretty and have fun!
For anyone with any specific questions, particularly pertaining mothers and women
over 40, please feel free to forward your
questions to the Editor at Natural Muscle or
me personally at [email protected]
f i tness
Q. I am on the countdown with about two weeks to go before my first figure competit ion. Even
though I am over 40 years old, I have never seen a figure compet ition let alone compete in one. Can
you give me some final preparation tips to utilize until contest day?
pz’s perspective
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26 Natural Muscle June/July 2006
pz s perspective
by: Pzphoto by: Solus Creations
TR U TH
Igot a disturbing call from a
long-time friend stating her
son who has been diagnosed
as having a number of psychiatric dis-
orders has accused her of vile behavior
and dreadful treatment he claims she
inflicted on him as a small child. He
believes he has repressed memories
that have been brought to the fore by
working with a counselor and now hemust rid himself of the anguish by fac-
ing his demons, which means con-
fronting her with this knowledge. She
is beside herself to say the least. Even
though I know this woman, and don’t
believe the allegations for a second, I
still asked if she, in fact, is guilty of
any of the accusations her son has
made. She, of course, said,“ No.” My
response, although not designed to
minimize the gravity of the situation,
was, nevertheless, a simple one. I
merely stated, “ As difficult as this ap-
pears, if you are innocent, and none of
these things happened, than you have
the truth on your side. The truth is the
one and only thing that matters. It is
what it is and nobody can argue with
that reality.” As she thought about it
she seemed to take comfort in the
words. “Truth, she replied. Yes, you areright. I have the truth on my side.”
Regardless what level we are deal-
ing on or in spite of how big or how
small the situation, the truth is the
truth and no one can ever change that
fact. The truth comes in different
packages. In other words, whether
your body is all-natural or you use
drug enhancements is a matter of
truth. Whether you are still in love
with your wife or are having an affair
with another is a matter of truth.
Whether you are straight or gay is a
matter of truth. Each and every one of
us has to find the truth in who we areand in everything we do. It is the
touchstone to look to in living the
best life possible.
But some of us were not raised in
an environment where truth was a
code of honor by which the family
lived. Some families handle their
problems and hide their pain or inad-
equacies by ignoring them, sweeping
them under the rug, shoving them in a
closet, or lying and denying their waythrough life to keep from facing the
real deal. If our parents live a lie, re-
gardless of the size of the lie, it is easy
to adopt that policy and perpetuate
that philosophy. How can we possibly
understand the importance of truth if
it was never shown to us in its purest
form? We grow up and become adults
who lie and deceive because it has
been demonstrated that it is accept-able, that it works, that it is rewarded,
at least, we think, for that is the pill
we have been given to swallow. We go
on to run companies, and corpora-
tions, and businesses, and govern-
ments, and households without hav-
ing truth as the foundation
and fabric of our lives.
As the saying goes, “
There are three sides to
every story— his side,
her side, and then
there is the truth.”
The closer we get to
our version of thestory resembling the
truth, the better
people we become.
Truth is a value to hold
sacred. When we hold
true to this value we are
able to rise to a higher
level of existence.
PZ’S
POINTERS
ON THE
VALUE OF TRUTH
Lies and Deception mayappear to work—There are those
who live their lives in a web of lies
and deceit. By all standards they ap-
pear to be happy, successful, perhaps
even respected or revered. What hap-pens when the façade is shattered,
when the wool has been pulled away
from the eyes of those who have been
duped, and the truth is revealed? A
fall from grace is a long and lonely
drop. When the dust clears all
you are left with is the truth.
Lies work for a time. Decep-
tion works for a while, too.
In the long run, though, nei-
ther lies nor deceptions are
the answer.
Perception can be
tricky—We all have dif-ferent sets of experiences
from which to draw. That ac-
counts for the fact that we
don’t all see the world
through the same eyes. While
your perception of a situation
may be uniquely yours there
is always the truth at the core
of that situation. The truth
can be, at times, hard toface, difficult to admit, and
tough to acknowledge. It
can, too, be illusive and
sometimes tricky to recognize, but
once you embrace it your life can im-
prove on many fronts.
Fear and Denial are Road-blocks to the truth—Living in
denial is one of the biggest impedi-
ments to discovering the truth. Thereason for that denial is the fear of fac-
ing the naked truth head-on. It can be
a scary proposition, one that requires a
desire to accept and change that,
the
of the matter
which is obstructing your way. It is
easier and less painful to continue on
the same path remaining in that com
It All Comes Out in theWash—You can run but you can’t
possible. Expand your horizon when it
comes to looking at the truth, at its
l d it i
ing a life based on truth will be the
one constant we can look to in order to
see us through
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27Natural Muscle June/July 2006
the same path, remaining in that com-
fort zone, while you make the same
mistakes over and over again, never
learning the lesson, never creating the
opportunity to at last get it right. Look
outside of yourself for help. This is not
an easy process. You may even need to
seek some professional source to assist
you in breaking the chains of fear and
denial that bind you.
What goes around comesaround—There is something about
the way in which the universe is set up
that supports this concept. When you
live your life by the golden rule and
do your utmost to do right by all those
who pass in and out of your life, youare living your highest potential.
Truth plays a big role in carrying out
this aspiration. I constantly ask myself
if the decision I am about to make, the
deed I am about to do, the words I am
about to speak, impacts others in a
negative or harmful way. If you inten-
tionally use, abuse, con, cheat, rip-off,
defraud, exploit, hurt, malign, or take
advantage of others, be prepared to
reap the consequences of those actions
someway, somewhere, somehow, downthe road.
Believing Your Own Lies—How
many people do you know who are
guilty of believing out and out false-
hoods about themselves? Everything
about their lives is a downright lie, yet
they continue on with the lie not only
for the sake of society, but above all,
for the sake of themselves. They havelived the lie and fed the lie and told
the lie for so long until they begin to
believe it. Who are they really fool-
ing?
Some People Can’t Handlethe Truth—As Jack Nicholson said
to Tom Cruise in A Few Good Men, “
You want the truth? You can’t handle
the truth.” There are those whose life is
filled with distortion or engulfed bydishonesty and the truth is something
that they just will not entertain. That is
their choice. Unfortunately, ignoring it
doesn’t make it go away or mean it
isn’t so.
“There are three sides to everystory— his side, her side, andthen there is the truth.”
hide from the truth. The truth has a
way of surfacing one way or the other,
sooner or later, in some form or an-
other. The ramifications may be shat-
tering, and can even alter and destroy
lives. The remarkable thing about life
is it gives us a chance to right thewrongs, fix the faults, and erase the er-
rors we have all experienced at one
time or other.
A close resemblance—People
take extraordinary liberties with the
truth. They tell part or some or a piece
or a tad as they twist and turn and em-
bellish and exaggerate. As long as they
think there is an ounce or a smidgen or
some semblance of truth in their storythey believe themselves to be truthful.
It is easy to do. Alas, we all do it. How
quickly we can turn that minnow into
a great white shark. There has long
been an ethical debate on white lies
versus the truth. Some feel as long as
no one is adversely affected than it is
okay to stretch the situation to suit our
needs. Trouble is where do you draw
the line?
Don’t let the past determinethe future—You may have grown
up in a less than healthy atmosphere
where dad the alcoholic battered mom
the silent martyr and you learned it
was easier to follow in those footsteps
than face the truth of the situation. You
can pass on to another generation all
the pain and lies that lifestyle supports
or you can admit the truth and makethe changes necessary to ensure you
and those you love have the life you
deserve.
More than Death andTaxes—For the skeptics and the
naysayers who claim the only truth
you can depend on is death and taxes,
I say, get your head out of the sand and
open up your heart. This attitude is asimplistic and convenient way of
shirking the responsibility we have to
ourselves and to each other to live our
lives to the fullest in the truest sense
value, and its meaning.
Listen to your inner voice—
When in doubt, go inside to that inner
voice we all possess and it will tell
you the truth every time. It is through
that voice that our conscience speaksand leads us in the right direction. We
have only to take the time to listen.
Peeling away the layers—The
truth is like an onion. You have to peel
and peel and peel away layer after
layer in order to finally get to it. Each
layer can be a cover, or a mask, or an
obstacle, or a disguise to what is on
the other side and it only through re-
moving these layers do we reveal whatwe need to know and understand.
Eventually you will get to the truth.
Just like the cheese in The Farmer in
the Dell, the truth stands alone.
Answering to a higherpower—Human beings are an arro-
gant lot. Americans can be especially
so. Don’t be deceived into thinking
your actions don’t count in thegrand scheme of things. They
do. If I know nothing else, I
know this to be true. You may
think you are getting away
with this, that, and the other
here on Earth, but eventually
you will be accountable to a
power much greater than man-
kind. That is the most universal truth
of all.
It all starts with you—Al-
though we live in dark and uncertain
times, I believe man is inherently
good. Having encountered more than
my fair share of disreputable slugs
along the way, I have, even so, been
fortunate enough to know some of the
finest souls on the planet. I continue to
search for those who share my philoso-
phy in both my personal and profes-sional life. It is important to surround
yourself with as many people living
their lives in the true spirit of truth as
possible. This can only happen when
you are living up to your end of the
bargain. You cannot expect what you
are not willing or able to give in re-
turn. No hypocrisy, no rationalization,
no excuses will do. It can sometimes
be a road less traveled but a journey
worth embarking upon. We are, after
all, spiritual beings living the life of
human beings. It is within that context
we will make mistakes, encounter dis-
appointments, falter and fail, but liv-
see us through.
Pz is an empowerment strategist,
writer, and advocate in fitness, flair,
and life fulfillment. Pz is now avail-
able for speaking engagements, semi-
nars, and workshops. For more infor-
mation contact Betsy Barnett
@aol.com or call 727-789-5111. Pz
encourages your participation and
welcomes your questions and com-
ments at [email protected]
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28 Natural Muscle June/July 2006
By Eric Hoult B.S., Pro Bodybuilder
Special Feature: Lauren PearlmanPhotos by axisdzn.com
T
he time has come when everyone is digging in their closet to find that
hot swimsuit that looked amazing last summer. The problem is once
you put it on, you start critiquing your physique and what body partyou want to improve on. STOP putting off cleaning up your diet and just do it!
Make a commitment to yourself to include more salads in your diet, and cut
back on the portions of food that you consume at one meal. Cut the bread and
starches in your diet in half and drink plenty of water. Pick Three days to consis-
tently incorporate 45 min. to 1 hour of some type of cardiovascular activity into
your weekly routine. Remember to maintain a lean physique it is imperative to
BURN MORE Calories than you TAKE IN. Make a commitment to yourself and
Get Shredded This Summer!!!
This month’s special feature is Lauren Pearlman. She is currently a Personal
Trainer at US Fitness in Delray Beach. She has been training people for the last
7 years and stays active in other fitness programs. Lauren competes in Figure
Shows and plans to compete June 10th in West Palm Beach and July 14th at the
Southern States. If you would like to contact her with any fitness questions
email her at [email protected]
In this kinesiology segment we are taking a look at the muscles in the Back
region. I will focus on some of the prime movers of the back region. The muscle
groups we will cover are as follows: Latissimus Dorsi, Rhomboideus, Erector
spinae, Teres Major & Minor, Infraspinatus, Iliocostalis, Trapezius, Levator
Auguli Scapulae . This segment will help supply you with the proper informa-
tion to help improve your form.
In the exercises below we will cover muscles that are emphasized (Heavy &
Moderate), execution, form, muscelology, and the anatomy of each exercise.
Remember to always start out light and slow when attempting any exercises in
these articles. Always consult a professional trainer, if you are having any prob-
lems with these exercises. Until next issues Dynamic Core segment, continuemaking time for your health & fitness goals. Be Focused , Driven, and continue
to make lifestyle changes.
great back training routine on the next page
The exercises that we willcover are as follows:
I. Seated High Pulls
II. One Arm Dumbbell RowsIII. Horizontal
IV. Standing Cable Rows.
Lauren’s Current workout is:
Monday Hamstrings/Glutes/CardioTuesday Back/Shoulders (Heavy Day) Cardio
Wednesday Biceps/Triceps/Cardio
Thursday- Quads/Calves/Cardio
Friday Back/Shoulders (Drop Sets) Cardio
Saturday Cardio
Sunday OFF.
get
This Summer!
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Natural Muscle June/July 2006 29
SEATED HIGH PULLS
Muscle Position and Execution:
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30 Natural Muscle June/July 2006
Muscle Position and Execution:“ Hands in (pronated) overhand position
“ Start with arms fully extended
“ Pull arms back keeping elbows high, squeezing
scapulas together
“ Pull the bar to the top of the chest, keeping the
chest out at the end of movement
Tips and Form:
“ Always keep a tight grip with thumb wrapped
around index fingers
“ Control the bar as you come back to the starting
position each time
“ Blow out the air when pulling bar back on each
repetition (concentric phase)
“ Breathe in when returning to the starting positionof each rep (eccentric phase)
ONE DUMBBELL ROWS
Muscle Position and Execution:
“ Place one knee on the bench and foot on the floor
“ Start with dumbbells in the extended position
“ Keep head in one position throughout movement
“ Pull arms and elbows to the back, keeping elbows in tight to
the side of body
“ Squeeze for two seconds at the top of the movement
Tips and Form:“ Pull dumbbells into side of rib cage
“ Use a weight that you can control, this movement should be
light
“ Blow out air at the top of each repetition
“ Keep slight arch in back and pull your shoulder back slightly at
the top of this movement
Muscleology:All three parts of the
Erector spinae work
together to extend
the trunk of the body.
M u s c l eAnatomy: Th e
Erector spinae at-
taches the spines of
the sacrum internally,and arises in a very
wide surface across
the lumbar region of
the low back, and
functions as an ex-
tension muscle
(trunk extension).
The il iocostalis is
the external or lateral
layer of the erectorspinae and is found
to possess nine or
ten tendons that in-
sert into all angles of
the ribs.
Muscleology: The Latissimus dorsi’s main function
during this movement is adduction. Adduction: is pulling
the arms and elbows down to the sides of the body from
and overhead position. The teres minor and the
infraspinatus’s primary action are to rotate the humerus in
the outward movement when the arm is in a raised posi-tion. They also serve to protect the shoulder joint from be-
ing injured. The main function of the Rhomboids is a slight
rotation of the scapula upwards and backwards, flexing
the muscles towards the spine.
Muscle Anatomy: The latissimus dorsi is a broad
flat muscle that arises form the external lip of the crest of
the ilium (hip). Its fibers virtually all run in a parallel direc-
tion covering the lumbar and the lower half of the dorsal
(lower back) regions. As these fibers run toward the top of
the latissimus, the muscles becomes narrow and “cordlike”
and inserts into the humerus bone (upper arm bone). The
latissimus muscle is what gives the body its “V” like ap-
pearance.
HORIZONTAL LAT PULL-UPS
Muscle Position and Execution:
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Natural Muscle June/July 2006 31
For more information on Muscleology videos, clothing, products,and nutritional information Call 1-877-283-4338 or visit us at our
website www.muscleology.com
ReferencesFranis, P. Applied Anatomy and Kinesiology . Supple-
mental materials. (San Diego: KBBooks,1999)
Gray, Henry, F.R.S.Anatomy Descriptive and Surgical, 15 th ed.(New York: Barnes &Noble,1995), 401 to406
Greene, Paul. Kinesi- ology: Movement in the context of activity (St.Louis: Mosby, 1999)
Rasch, P.J. Kinesiologyand Applied Anatomy, 7th
ed. (Lea and Febiger,1993)
Muscle Position and Execution:“ Adjust Smith Machine bar approximately 3 feet from the floor
“ Lying on the floor reach up and grab the bar
“ Place hands wider than shoulder width
“ Pull chest towards the bar in a controlled fashion keeping the knees
slightly bent
“ Squeeze shoulder blades together and keep chest out on each repetition
Tips and Form:“ Always keep abs tight
“ Wide grip will put more pressure on the latissimus
“ Keep back straight and ads tight and chest out at the top of each move-
ment
“ At the top of each movement squeeze and blow out the air
STANDING CABLE ROWS
Muscle Position and Execution:“ Keep feet shoulder width apart
“ Hands in (neutral) thumbs-up position
“ You can use different types of handles to get a closer or wider grip
“ Start with arms in fully extended position
“ Pull arms back using one fluid motion
“Release the bar back to the starting position in a controlled fashion
Tips and Form:“Use a weight that can be controlled, not jerked up
“ Blow out air at the top of the movement and pause two seconds
“ Very slightly pull your shoulders back at top of movement to get full
contraction out back muscles.
Muscleology: The Trapezius primary action is to retract the scapula and
braces back and the shoulders. The middle and lower fibers of the Trapezius
work in the action of rotating the scapula. The Levator scapula is primary used
in the shrugging action of the shoulders. The main action of the Rhomboids is
a slight rotation of the scapula upwards and backwards, flexing the muscles
towards the spine.
Muscle Anatomy: The Trapezius muscle is a large triangular muscle
that is on the first layer of the back just beneath the skin. The fibers in the
Trapezius (Top, Middle, Lower) run in three different directions. The top
fibers, run down and outwards to the rear part of the shoulder. The fibers in
the mid region run straight across the Trapezius, and the lower region that
runs upwards, toward the rear part of the deltoid.
Muscleology: The Teres minor and the
Infraspinatus primary action is to rotate the
humerus in the outward movement when the
arm is in a raised position. They also serve to
protect the shoulder joint from being injured.
Muscle Anatomy: (Same as Section I.)
Mohr Results with Dr. Chris
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32 Natural Muscle June/July 2006
By Christopher R. Mohr, PhD, RD the
most important nutrient
When trying to pack on
slabs of muscle, the
only thing most folks
are concerned about is
the amount of protein they are con-
suming. Of course protein is not theonly macronutrient and total energy
intake is most important, but people
usually forget that. However, the one
nutrient that most people rarely give
any thought to is water. However, with-
out water and the right fluids, your
performance in the gym won’t be any-
where close to what it should be.
Water is the most abundant com-
pound in the human body and ac-
counts for approximately 73% of leanbody mass. Staying well-hydrated is
necessary for optimal health, mental
function and performance. In 1996, the
American College of Sports Medicine
stated that “humans do not voluntarily
consume sufficient water to maintain
optimal fluid balance.”
Of course some companies really
try to capitalize on this and fortify wa-
ter with everything from vitamins and
minerals, to herbs and oxygen. Let’s
take a look at some of this ingredients
and see where they fit into a body-
builders lifestyle.
Vitamins / MineralsFortification with vitamins and
minerals is not a new practice; every-
thing from cereal, milk, and orange
juice is fortified. The addition of vita-
mins A and D to milk, or calcium to or-
ange juice is typically not questioned,
but fortifying water with anything
other than fluoride is a relatively re-
cent practice. There is no evidence to
support the notion that the small in-
clusion of whatever vitamins or miner-
als will enhance (or hurt) performance,
so paying the extra cost for such prod-
ucts is not worthwhile.
HerbsSimilarly, there are a number of
waters that are fortified with herbs.
With names like Skinny Water, Smart
Water, and Revival, they claim to in-
crease fat metabolism, mental alert-
ness, and enhance the immune system.
It is possible that some individual in-
gredients in fortified waters may have
some benefits although evidence at
present is lacking. However, very often
the amounts included in fortified water
products are less than the
amounts used in clinical trials.
Like the vitamins and minerals
described above, consuming
small doses of a random assort-
ment of “special” ingredients,
will improve neither health nor
performance. While many com-
panies claim otherwise, the
only nutrients that can provideenergy are macronutrients-but
when these are added, you are
no longer drinking water!
The upside of “designer” wa-ters
However, there may actu-
ally be some benefits to drink-ing fortified waters. Not be-
cause they “increase stamina,
energy or maximize perfor-
mance” as some companies
claim. Rather, because many of
these waters are flavored, people con-
sume more of them. If you’re in the
gym sweating, straining, and grunting,
you need to have something to en-
courage your consumption; sometimes
that additional flavor will help. Butyou know what is my absolute favorite
product for this—— Lipton To Go
packs of tea, where all it takes is a
packet of this to a bottle of water and,
whala, nutrient packed flavored water!
They don’t provide any calories, have
the health benefits of actual tea, mean-
ing powerful antioxidants, and they
taste great, providing change to the
sometimes boring water that can get
old rather quickly.
And not only do the Lipton To Go
packs provide some great nutrients
and additional flavor, but they fit very
well into the new Beverage Guidelines
that were recently published in the
American Journal of Clinical Nutri-tion, a highly respected scientific jour-
nal. Notice the bottom of the pitcher is
water, meaning most of your fluid in-
take should be from water. Next up is
coffee and tea; both provide a signifi-
cant amount of antioxidants to the diet
and tea has the added benefit 100’s of
research studies showing its numerous
health benefits. Of course both bever-
ages are best when consumed plain, in-
stead of adding loads of sugar, honey,and cream. And green tea may
even boost fat loss, so drink up!
As we go up the pitcher, we be-
gin to add beverages that pro-
vide some calories in addition
to nutrients, which is why these
are higher up on, meaning less
should be consumed than those
which provide no calories.
Here’s the moralof the story—next
time you’re planning your nu-
trition regimen, don’t forget
about water—the MOST impor-
tant nutrient your body needs!
Try to consume approximately
½ gallon for every 1000 calo-
ries you consume. And, the
more protein you eat, the more
water you need. If your urine
looks like light lemonade,
that’s great—if’ it’s apple juice,
you need to drink more water!
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33Natural Muscle June/July 2006
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34 Natural Muscle June/July 2006
By Hugo Rivera, BSCE, CFT
IntroductionAs most of you fellow bodybuild-
ers know, testosterone is the male hor-
mone responsible for the development
of the male sex and reproduction or-
gans; in addition to also promotingmale characteristics such as a deep
voice, facial hair, increased levels of
muscle mass, sex drive, and aggres-
siveness. Men’s testicles produce this
hormone in large quantities while
female’s ovaries produce some of it in
very small quantities.
Low levels of this hormone create
metabolic issues that have immediate
and long-term consequences for the
person suffering from a deficiency.
Maladies of Low Test-osterone Levels
Needless to say low levels of test-
osterone can cause a male to first and
foremost lose his sex drive. Depending
on how low your levels are impotence
may become an issue down the road.
Also energy levels will plummet as
well as muscle mass and strength.
Even if you are giving it all you got in
the gym and following your diet, you
may find that getting a good pump at
the gym is hard, and also that gaining
muscle is becoming a very hard task
to accomplish. Worst of all, fat
loss seems harder than ever as
well because of decreased
lypolysis from lower test-
osterone.If you suffer
from low testoster-
one your mood may
also take a dive and
you may often feel de-
pressed. In addition to the above, the
following are also maladies of low tes-
tosterone levels:✍Increased insulin resistance (which
makes it hard to lose body fat as insu-
lin levels will increase in the body dueto the fact that the cells are not accept-
ing this -hormone efficiently; this can
of course lead to diabetes).✍Constant fatigue and reduced zest
for life.✍Reduced mental capacity.
Age for DeclineAt what age does this decline start
happening? The time at which this de-
cline in levels begins is still much de-
bated amongst experts but recent re-
search seems to indicate that it can be-
gin as early as 25-30 years old. My ad-
vice to you is that if your sex drive is
low, then you should have your levels
checked because this is the most com-
mon symptom of low testosterone.
Below are the
normal values
for testoster-one levels:
-✍Normal
range of
total testosterone is between 300 –
1200 nanograms per deciliters (ng/dl)
-✍Normal ranges for free testosterone
(the actual active testosterone that
your body can use): are 8.7 – 25 pico-
grams per milliliters (pg/ml).
Needless to say the closer to the upper
level you are in both ranges the better.
Top Natural SupplementsThat Can Help BoostTestosterone Levels
Once you find that your levels of
testosterone are beginning to decline,
there are several supplements that onecan use in order to keep them opti-
mized naturally. Please remember that
for the most part (except for the first
two supplements presented) only if
you are older than 25 years old, when
the hormonal production may begin to
decline, should you start considering
the use of these
supplements.
Teenagers, in
my opinion,should stay away
from any supple-
ment that has an ef-
fect on hormonal levels as
there is no need to upset a system
that is already operating at peak effi-
ciency. Besides, teenagers produce
roughly the equivalent of a 300 mg
shot of testosterone per week anyway
so there is no need to attempt an in-crease in production.
The efficacy of some of these
supplements is still under debate by
some of the experts in the field, but in
my opinion as a competitive athlete I
have seen an edge by using them.
1- ZMAA scientifically designed anabolic
mineral formula. This formula consistsof Zinc Monomethionine Aspartate,
Magnesium Aspartate and vitamin B-
6. This all-natural product has been
clinically proven to significantly in-
crease anabolic hormone levels and
muscle strength in trained athletes.
Hard training athletes typically de-
plete the body from these essential
minerals.
Studies have shown that supple-
menting with 30mg of Zinc and450mg of Magnesium per day can el-
evate testosterone levels up to 30%! I
take 2 caps in the evening time from
Prolab Nutrition’s ZMA.
2 - Tribulus TerrestrisTribulus has been used worldwide
for years as a dietary supplement for its
reputed benefits such as boosting test-
osterone levels, libido, overall health,strength, and energy. The plant con-
tains steroidal saponins, protodioscin,
alkaloids, and flavanoids which are
believed to promote these effects.
These ingredients are thought to
stimulate the anterior pituitary gland
which increases the secretion of
leutinizing hormone (LH). LH is
shown to increase testosterone levels.
Products like Nutrex Vitrix and
Goliath Labs Tribuloid are great prod-ucts for anyone looking to boost their
testosterone levels naturally. Products
such as these have at least 1000mg of
continued on page 46
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35Natural Muscle June/July 2006
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36 Natural Muscle June/July 2006
t o m y world t o m y world t o m y world t o m y world t o m y worldinterview and photos by:
Dr. “Coach” Atherton
My good friend and fellow photographer, Thomas Oed, suggested when we
were in Hollywood in November that I shoot the recent last year’s winner of
Model Universe,
Michelle Berthelot. He arranged an introduction to Michelle and her mother.
My shooting schedule was unusually tight; but I made the time between
sessions of Fitness America Model. It was a great decision and I am confi-
dent this month’s MY WORLD will validate the choices.
The first look in the camera captured the poise and charm of this Louisi-
ana beauty. As I shot and talked to Michelle, the sincerity of story and the
quiet beauty of her persona captivated me. I knew her story needed to be
told and would be appreciated: Michelle was born and raised in St Ber-
nard Parish, right outside of New Orleans. As you know, this area was
among the most devastated by hurricane Katrina. Michelle and her fam-
ily were violently forced to flee their home and eventually move to
Hammond, Louisiana, where they now reside.
Thomas, thanks for the “heads-up” and Michelle, thanks for being part
of MY WORLD.
Michelle Berthelot
Age: 22Height: 5’5” Weight: 110lbs
Where were you born?This is a very ironic question at this time in my life. I
was born and raised in St. Bernard Parish, located
right outside of New Orleans, Louisiana. Unfortu-
t l thi ff t d th t b H i
from day one; and he knows that I will never give up
until I conquer my dreams. I could never thank him
enough for everything he has helped me with.
Female?
The one aspect of fitness today that I think really
needs to change is the unnatural attempts people use
to remain fit. Some people think that steroids, diet
pills, etc. are the “speedy” answers to getting in
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Natural Muscle June/July 2006 37
nately, this area was affected the worst by Hurricane
Katrina; therefore, my family now resides in
Hammond, Louisiana.
Marital Status? Children?I am not married; and I do not have any children. I
have many hopes and dreams that I feel I need to ac-complish before I am ready to think about marriage.
However, I cannot wait to one day, experience this
part of my life.
Education?
I graduated from Archbishop Hannan High School,
located in Meraux, LA, in the year 2001. Thereafter, I
graduated from a Dale Carnegie Public Speaking
course the following summer. I just graduated senior
at Southeastern Louisiana University. In the future, I
plan to receive my Master’s degree in Dietetics.What do you consider your greatesttriumph(s)Model Universe 2005 – 1st place
Model America 2006 – 3rd place
Ms. Louisiana United States 2001
Ms. United States – 2nd runner up
National Dean’s List and Southeastern Louisiana
University’s Dean’s List
What do you do for a living?
Currently, I am a full-time college student at South-eastern Louisiana University for one more semester;
then I will be graduating. J. Thereafter, I will be mov-
ing to Los Angeles, California to pursue my model-
ing and acting career. I would like to become very
successful in the entertainment industry.
How/Why did you get involved in fitness?I have always had a passion for both emotional and
physical fitness. My friends have competed in body
building for a while; and I decided to join them (for
the first time) at the Model Universe competition in
Miami, Beach, Florida. I was very surprised to have
won my first competition; and have remained dedi-
cated since.
Favorite:Book: Chicken Soup for the Soul SeriesMovie: Dirty DancingCheat food: Anything Chocolate! (editor’s note
..”my kind of girl”)
Who influenced you the most athletically?Surprisingly, I have never had anyone directly influ-
ence me. However, I would have to think that my
family has had the most influence on me because of
their true support. They have always motivated and
influenced me that I can do anything that I put my
mind to. Also, they know that I will reach for the
highest in order to conquer my dreams; and they
have never and will never try to bring me down.
Who do you admire most:Male?I definitely admire Brian Applewhite, my friend and
coach, the most. He has always helped me prepare for
pageants and modeling competitions; and he has all
the faith in the world in me. He has believed in me
I admire Adriana Lima because she has become as
successful as I would, one day, like to become in the
modeling industry. She has been on many magazine
covers, runways, etc; and I would definitely like to
become as successful as she has.
What did you thinkabout your first com-petition?In June 2005, I traveled to
Miami Beach, Florida to
compete in Musclemania’s
Model Universe competi-
tion. When the top was
called, I was the last name
to get called; so I wasoverwhelmed just to make
it that far. Furthermore,
when my name was called
as the winner, it was like a
dream come true for me.
Who do you want to emu-
late? Athletically?
I would like to emulate
one of my childhood best
friends, whom I lost to
Leukemia. She was one of the greatest people I ever
knew; and she had never
let me down a day in my
life. She would never give
up on a dream; and she
would go to any extreme
to make hers some true. I
would like to have the
same perseverance and
dedication that she hadthroughout my lifetime.
How do you want to be remembered as anathlete?I would like to be remembered as a person who
stands for everything I believe in. I would like others
to remember my motivation, determination, and
dedication. Most of all, I would like to remembered
as a person who is very down to earth, and is willing
to help people to the best of my ability.
What traits do you value most?Determination, motivation, and a charismatic per-
sonality.
What do you see that is good in Fitness to-day?The thing that I like about fitness today is that more
people are taking it more seriously than they ever
have before. I think our society is starting to realize
the consequences of being overweight/obese are
more serious than they people realize; therefore,
they take exercise and fitness more serious than
people did in the past.
What needs to change in Fitness today, inyour opinion?
shape; however, it really just takes dedication, deter-
mination, and the will to want to remain fit.
If you could thank 3 people in your life, whoare they and why?
First, I was to thank God because (being from NewOrleans) since Hurri-
cane Katrina the only
thing my family had
left was faith in God
and each other to
keep going and see
the positive side of
things. Second, I want
to thank my mom and
dad because withouttheir support I would
have ever made it as
far as I have today.
Also, I would never
have the courage,
heart, and motivation
to continue without
them. Third, I would
like to thank my
Nanny and Pawpaw.
My Nanny has alwaystraveled with my
mom and I, and sup-
ported me with 100%
of her heart - I
couldn’t thank her
enough. Although my
Pawpaw is only here
in spirit now, I know
he is dancing right
behind me every stepof the way just as he always has.
Do you have any other comments?Many people do not realize how much your present
decisions will affect your future lifestyle. Therefore,
I would just like to share one of my motto’s –
“Healthy Choices = Healthy Lifestyle.” In other
words, make healthy choices now, so you will live a
healthier lifestyle in the future.
What is your passion?My passion is maintaining is maintaining both
physical and emotional fitness. I love exercising and
working out to maintain fitness; and I believe that
when a person is physically fit, it allows them to
maintain emotional fitness.
A good friend of mine told me this quote; and I love
the way it sums up fitness and athletes…. “Live to
train, train to win!”
What else do you want the reader to knowabout you?I would like the readers to know that if you want to
learn more about me and my fitness lifestyle you can
visit my website at www.michelleberthelot.net. Hope
you enjoy!!!
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38 Natural Muscle June/July 2006
California has Venice Beach,
Florida has South Beach, &Vegas has the strip, but New
Jersey has ‘The Jersey Shore.’ “Down
the shore,” as we say, refers to the 127
miles of golden sandy beaches that
line the Atlantic Ocean along the
coast of New Jersey. Beautiful beaches
can be found anywhere in the world,
but what is unique to “The Shore” are
the people and the energy that can be
found on and around those beaches.
From Memorial Day to Labor Day the
entire tri-state area (New York, New
Jersey and Connecticut) and some of
Pennsylvania are let loose on our
boardwalks and beaches. After months
of cold weather, wind, and snow “let-
ting loose” is an understatement! We
raise hell not for a week during spring
break but for 3 months starting late
May through the end of August.
Throughout the winter residentsof this area are wrapped up in the holi-
day traditions, but once New Year’s is
over and the last street is swept in
Times Square we are getting ready for
sun and fun at The Shore. Along with
preparing shore houses the men of
New Jersey are sweating it out and
pumping it up in gyms everywhere in
anticipation of the big reveal; shirts
off!
“The Garden State;” it’s printed
on our license plates. We do grow
them big, but I am not talking about
Jersey tomatoes. I am talking about
the muscles! But these bodies are not
hatched, and they do not come from
drinking our tap water. They are cre-ated through great discipline, sacri-
fices, and hard work. We are not super
humans, as we fall into the cookies,
cakes and a winter slump like every-
one else. We too pack on a few winter
pounds during our hibernation and
hide it under thick sweaters and winter
coats. But come February we get seri-
ous. So what I am doing this summer is
spotlighting a
few guys who
have exceptional
physiques, and
finding out what
they do to build
and maintain
lean quality
muscle and what
they do to diet
down and get
ready for beachweather.
This Jersey
Muscle series
features Nick
and Brian; 2
guys that have
grown up smack
in the middle of
all the near-na-
ked bodies and
the mayhem that is the quest for the
best body you can have. Throughout
the summer I will produce a video se-
ries called “Jersey Muscle,” that will
take you up close and personal with
Nick, Brain, and some of their friends.
It will be a bird’s eye view into prepar-
ing for sun and partying this summer.Along the way, I will feature articles
here that will spotlight certain key
philosophies and techniques of each
featured guy. Come with us to the
gym, to the beach and out to some
parties. I will warn you, this is not a G-
rated DVD!
Nick is 20 years old, 6’ 225
pounds with a 31-32” waist. Brian is
23, 5’9 at 200 pounds with a 32”waist. Both admit that they have al-
most uncontrollable urges to eat
pizza, cheeseburgers, nachos and
cheesecake. You will learn how they
fight those urges, and how and when
they allow themselves to give into
those urges.February starts an immediate
switch in workout routines. The first
stop of the day is the gym; JerseyShore Fitness Shop in Bradley Beach,
NJ. The dreaded cardio is added back
into their workouts in addition to the
weights. Nick says he does 20-30 min-
utes at the end of his workouts so that
he is fueling his body on what he has
stored and not the
energy he needs totake him through a
productive, hard-
core lifting. He finds
that if he does
cardio first, he has a
dip in energy and
his weight lifting
suffers. Brian, on the
other hand, likes to
get up very earlyand do cardio in the
morning to kick his
metabolism into
high gear for the rest
of the day. Both,
however, agree that
they hate doing
cardio but that it is
an essential part of
dropping some
weight and keeping your body “tight”.In addition to the cardio, there is a
drastic change in eating habits and
diet. Brian says, “What’s great about
living in the Northeast is that if you
fall off your diet you can hide it under
By: Fitness Celebrity Aj DiCaprio
www.muscleonfilm.com
Why They Do ItHo w The y Do I t
layers of winter clothing. The key is to
know when to stop so that doing so is
not such a chore or an impossible task.
That will only discourage you.” Brian
likes to stay within 5 pounds of his
Nick stays strict and focused until
he reaches his goal weight, then in
moderation will have a few cheat items
earlier in the day. The key words here
“ h t it ” t l d A
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39Natural Muscle June/July 2006
likes to stay within 5 pounds of his
goal weight or what he calls his
“beach body.” Just making the adjust-
ments in cardio and diet will shed that
very fast, so it gives him some room to
enjoy some of his favorite “cheatfoods”.
But this
time of year
opens up so
many more pos-
sibilities. Aside
from just tak-
ing your shirt
off at the
beach, the
warmer
weather al-
lows you to
grill more
outside and
take long
jogs along
the beach
and board-
walk. As
soon as thewarmer
weather hits,
cardio be-
comes less
of a chore
when you
can do it
outside.
What is an
ongoing
struggle is
the diet.
First
thing, sugar is
gone, out of
the diet and
stays out.
More water is
added in, if
possible a gal-
lon a day. Tripsto The Wind-
Mill, a favorite
Jersey Shore
burger and
French fry place,
virtually stop!
Grilled chicken, salads, water with
lemon, and a baked potato are a sure
bet. Mornings are egg whites with
white turkey meat, some dry toast with
maybe a little peanut butter for taste
and needed fat, apples, fruit, tea or cof-
fee. Both Nick and Brian stay clear of
any type of juice. Juice is full of sugar
and some are also high in sodium.
are “cheat items,” not meals or days. A
cheat item maybe some cheese, or a
cup of pasta or an occasional slice of
pizza during this slim down, beach
body process. Nick has a secret addic-
tion to cheese and will admit he is a
‘cheese-aholic.’
I
have al-
ways said
that 50%
of your
body is
made in
the
kitchen;the other
50% is split
between a
productive
workout and
the proper
rest and re-
cuperation.
Just keep in
mind that the
older you getthe longer re-
cuperation
takes, so keep
in mind the
age of these
guys and be
smart about
your diet and
workouts.
These tipsand sugges-
tions will go
a long way
to develop-
ing and/or
maintain-
ing a beach
body of
any age.
Stay
with ushere for
more from
Nick,
Brian and
Jersey Muscle.
For information about the release
of the DVD go to
www.muscleonfilm.com . See photos,
clips, behind the scenes and read more
about Nick, Brian and their gym bud-dies.
Thanks to Jersey Shore Fitness
Shop , Bradly Beach, NJ for letting us
use you gym!
Yes, I am interested in being NGA Certified. Please send info & an application to:
Get CertifiedGet CertifiedGet CertifiedGet CertifiedGet CertifiedI . Nutrition: A Physiologic ApproachII. Dietary Planning and Energy ProductionsIII. Anatomy, Biomechanics, and KinesiologyIV. Exercise PhysiologyV. Factors in Physical PerformanceVI. Professional Trainers: Ethics and Conduct
Testimonials By:Arnold Schwarzenegger * Jack LaLanne
Lou Ferrigno * Bill Pearl * Larry Scott
Founded 1979
The National Gym Association, Inc.PO Box 970579, Coconut Creek, FL 33097-0579
Tel.: (954) 344-8410 Fax: (954) 344-8412www.nationalgym.com [email protected]
Name:
Address:
City: State: Zip:
Become A Professional TBecome A Professional TBecome A Professional TBecome A Professional TBecome A Professional Trainerrainerrainerrainerrainer
nick
Brian
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40 Natural Muscle June/July 2006
By: Skip La Cour
Natural bodybuilding has been
propelled forward with the de
velopment of high quality,
highly effective nutritional sports
supplements.
Proper supplementation is essen-
tial to those who strive for the best
physique it is possible to achieve
without drugs. If all factors such as ge-
netics, training, and nutrition were
equal among those who train natu-rally, the choice of the
Just because you’ve decided to train without drugs does not mean you have to settle for
second-rate results. A structured supplementation program can be a tremendous advan-tage in your quest to gain muscle and lose body fat. When combined with proper training
and nutritional habits, a good supplementation program can assist in more efficient and
rapid muscle growth — without the moral, legal, and medical ramifications commonly
associated with drug-use. It will, however, take patience, knowledge, and a financial
investment.
right supplementation program would
undoubtedly differentiate the best de-
velopment from the mere satisfactory.
Probably the biggest development
in supplementation is food product de-
sign and engineering. Nutritional
supplements are more convenient and
better tasting than ever. The present is
a great time to eat nutritiously with the
advancements that have been made
over the years. Long gone are the daysof the horrible, “chalky-tasting” pro-
tein powders and unpalatable pills and
powders. It took a lot of dedication
from the lifters of the past to stick to
their regimens.
It is often more efficient and much
easier for the body to get the nutrients
it needs to build muscle with the state-
of-the-art food replacements and whey
protein powders rather than with ordi-nary food. Another tremendous advan-
tage these have over regular food is
that they can be significantly more nu-
tritious with a mere fraction of the
calories and very little fat.
Supplements are just that –
supplementation or adding sup-
port to sound nutrition and exer-
cise. They are not intended to take
the place of intelligent eating
habits and good old-fashionedhard training.
I have often talked to many
novice trainees who mistakenly
believe that the addition of the
“latest and greatest” supplement will
help them instantly get 21-inch arms.
Worse yet, they are willing to spend
any amount of money needed to pur-
chase it. Although supplements can be
very helpful, they do not offer any
miracles all by themselves.
A detailed supplementation pro-
gram can be very expensive. But if
you want to be the best you can be,
you would be smart to take advantage
of them.
However, this does not mean you
should immediately go out and buy
every product available. Good judg-
ment is essential to getting the most
out of your investment.
A good case can be made to jus-
tify buying a high-quality whey pro-
tein powder. When compared to egg
whites — a less expensive proteinsource — the whey protein is actually
a better value. Ten egg whites have ap-
proximately 30 grams of protein. But
the heat used to cook the egg whites
alters the structure of the protein some-
times to the point that only 40 percent
will be actually used by the body.
When you factor in the time needed to
cook the eggs, their actual value is
lowered even further.
Now, let’s evaluate high-quality
whey protein powder. One serving
equals about 25 grams. It usually
tastes great, comes in several flavors,
mixes easily, is quick and convenient
and, most importantly, is efficiently as-
similated by the body — much more
efficiently than the egg whites. You
may discover that it is well worth the
expense to invest in such a protein
supplement.
If you plan on making the most of
your intense workouts, you have to
back them up with proper nutritional
habits. This means you will have to eat
well-balanced meals from six to ten
times a day. It has been said that how
you eat determines up to 80 percent of
the way you look.
Many of us do not eat the way we
should simply because of the inconve-
nience. Cooking ten meals a day could
be tremendously time consuming.
Substituting some of those meals with
a good meal replacement could be just
the assistance you need to keep youeating right, which will lead to reach-
ing your physique enhancement goals.
I would have a very difficult time
feeding my body what it needs to grow
if it were not for the help of these food
replacement products.
I use meal replacements through-
out the day, alternating them with my
regular food meals. They are also very
helpful because they take all the
guesswork out of measuring my food.
The meal replacements already have
the proper proportion of protein, car-
bohydrates, and fat.www.skiplacour.com
The Pure Omega 3 Bar Is An “Engineered Food Bar”
Not A Candy Bar
If you are serious about your nutrition, fuel your body at regular intervals of
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41Natural Muscle June/July 2006
Take your physique to the next
level by ordering Skip La Cour’s new
DVDPacking On Muscle! Max-OT
Style . This two-disc, four-hour long
training, instruc-
tional, and motiva-
tional DVD presenta-
tion includes a com-
plete week of train-
ing (explained in
great detail and jam-
packed with percep-
tive insights), addi-tional exercises that
were not included in
the training week,
instruction and video
footage of cardiovas-
cular training, inspi-
rational action training segments,
assorted detailed and unique “next
level” tips, contest footage, and a
one-hour live nutrition seminar.The six-time national champion
takes you into the gym as his virtual
training partner for an entire week
of workouts. You won’t just see the
highlights. You’ll see every set and
every repetition. Additionally, La
Cour’s informational nutrition semi-
nar addresses the critical compo-
nent of physique devel-
opment that other body-
building DVDs just don’t
deliver.
If you want to pack
on slabs of muscle in
the shortest period of
time, Skip La Cour’s
Packing On Muscle! Max-OT Style is for
you! The two-disc, four
hour DVD set is only
$49.99 (plus $8.50 ship-
ping and handling; Total
$58.49; International orders add
$17.50 shipping and handling; Total
$67.49).
Order online at
www.skiplacour.com. Credit card or-ders call 1-800-655-0986. Or, send
check or money or to: Skip La Cour
712 Bancroft Road #259, Walnut
Creek, CA 94598 USA.
If you are serious about your nutrition, fuel your body at regular intervals of
four to six times per day. Yet, we have all had times when it was time to
eat and couldn’t get to quality food. Today more than ever, our busy
schedules make it harder to prepare the perfect meal. The frustration of
feeling your stomach rumble and your body getting weaker is somethingmany people can’t comprehend. These are the times we wish our food
could fit in our pocket and just take a minute to eat with no preparation
needed.
Having a nutritional supplement that can give you clean, slow-release
carbohydrates and high-biological value protein with minimal fat and sugar
would be something that anyone serious about their physique would
desire. This is exactly why Performance Biomedical Labs engineered the
perfect protein bar. The Pure Omega 3 Protein Bar fits the nutritional
profile for anybody serious about their nutrition.
to order: www.performancebiolabs.com
Pure Omega 3 ProteinBar* 1000mg of Omega-3 FattyAcids* 20 grams of high qualityprotein* No saturated fat* No trans fat
* High in fiber* Gluten Free* No sugar alcohols
Packing On Muscle! Max-OT Style
Lori Ann Lloyd’s Obstacle Course Academy
OBSTACLE Training
obstacle course training
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42 Natural Muscle June/July 2006
By Lori Anne Lloyd
COURSE
FITNESS CAMPJune 24 - 11:00 am
Break a minute, 50 seconds, 45 seconds?This is how I do it..
Have you wondered how the course can be run in40 to 50 seconds? By implementing TECH- NIQUES the way I meant them to be executed and choosing ones that best attribute to your body
type! Are you ready to run seconds off your per-sonal best time?
For those of you aiming to break a minute,I’ll show you techniques and training tools toimprove your performance, guaranteed.
Ask the Champions!
This camp is FUNand for ALL LEVELS
to learn and enjoy.
Cost:$150(Discounts: ATX members, return campers,and other coupons available!)
Bring: Towel, water & healthy snacks...
Where:We are now located at the JCC inMaitland, FloridaPlease send camp fees in one week advance(Fees day of $170.)
Lori Ann Lloyd, P. O. Box 1084, Windermere,Fl. 34786352-255-STAR (7827) cell407-876-2334 [email protected]
Mental fitness is the discipline and control
that you engage over your mind to en
hance inner images of yourself and experi-
ence them through your words, thoughts, and activi-
ties. It is as simple as this: YOUR THOUGHTS CRE-
ATE YOUR REALITY and it has even been proven(for those who won’t believe anything they can’t
see) through quantum physics.
Your thoughts shape your future as well as
shape your body and improve your performance.
The importance of mental fitness combined with
physical fitness in achieving your goals is as neces-
sary as feeding your body nutritious foods on which
to flourish. Synonymously, would you not also feed
your mind? Mental fitness is required to attain any
goal that you intend for yourself.
Here’s an interesting study. The study was thefamous “free-throw” experiment where athletes were
separated into three groups. The first group had to
physically practice shooting free throws. The second
group had to only mentally practice shooting free
throws. The third group had to shoot free throws for
50% of the time and mentally visualize shooting
free throws for the other 50% of the time. Which
group had the best progress? The third
group!
So, how do you get into thelevel of fitness that you wish?
No, you don’t have to shoot
free throws, but you do
have to EXERCISE
YOUR MIND! Read
something up-beat once
a day, preferably in the
morning. Forget the
newspaper unless you
stick with the sports
section, business or com-ics. When you first sit up
in your bed in the morning
say, “I feel terrific!”, “I rule!”
or whatever fuels your engine.
Training
YourMind….
Do this before you even put your feet on the floor.
Keep saying it and put feeling into it. This is what
you choose for yourself. You don’t have to be a hap-
less victim of your daily events. Create them by de-
veloping the habit of visualizing the details of your
ideal day.See yourself eating the perfect foods and how
you choose your body to look and perform each
morning. I call it “creating my day”. After you visu-
alize, create a positive affirmation in your own
words about what you would like to accomplish. Af-
firm that you have already reached your goal by
speaking in the “now.” Also, only positive words are
used for affirmations. Refrain from using the words,
“not” or “don’t”.
Stating what you “don’t want” doesn’t bring
you what you want. You must declare what you in-tend to do, be or have. Then expect it to happen, be-
lieve it. I have personally found Dr. Wayne Dyer’s fa-
mous line, “I’ll see it when I believe it”, to be true.
Pay attention to your daily words as they have
great power. What are you saying about yourself to
others? Always speak about yourself in the highest
way. Your thoughts create your reality. Take the re-
sponsibility to be aware of your thoughts and words.
If you catch yourself saying something like, “I can’t
stand my fat legs”, you should always verbally cor-rect yourself. I’d recommend doing just that as to
not give the words that you just said any power.
You could say, “I cancel that last thought and
meant to say that I love my legs, I love the
fact that I even have legs and I am now
choosing to make them shapely and strong.
They were merely a product of what I have
made them and I choose to change that. I
love them for having the ability to respond
beautifully to my training.”
With these mental techniques create the en-ergy and time to love and care for yourself. YOU
ARE A POWERFUL PERSON and have been given
this gift to create rewarding and joyful happenings
in your life. So, let’s exercise and feed our minds
great stuff!
Words of Power
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Natural Muscle June/July 2006 43
inspired by
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44 Natural Muscle June/July 2006
I
remember the first time I watched the movie
Pumping Iron and distinctly identifying with
the story of Mike Katz. I was a skinny 150-
pound ninth grader at the time. You could probably
make a circle with your thumb and index finger and
almost get it around my entire bicep.
If you remember the part, Katz talked about
growing up as a skinny adolescent as well. He spoke
about feeling unaccepted and how sometimes while
out at a school dance he’d break away and run to the
gym to lift weights in the middle of the night.
I think there is a little Mike Katz in almost ev-
ery diehard weightlifter. That part that of us that
feels like the gym is our sanctuary, a place we canretreat to and find answers at any time we like. I
know for me it is. Its a place where there is no guess-
ing. A place where there is no outside influence
which determines the outcome. A place where we
know that we will get out what we put in.
At 33 years of age, I’ve been at this weight lift-
ing thing for the better part of the last two decades. I
cant even remember a time when I took off more
than three or four days from the gym. Even during
family vacations as a teenager, Id call ahead to the
city my family was visiting to make sure I had a
place to train.
Truthfully, I feel I look better now than I did
when I was 23. While my motivation remains high,
I’m always on the lookout for that special some-
thing which will push me even further.
But recently, maybe its because I’m getting
older, that desire has taken on new heights. That’s
when my friend and co-worker Corey Simpson came
to me with the idea that he and I should enter a com-
petition.
Although I’ve always admired bodybuilders
I’ve never really had the desire to become one. How-
ever Corey convinced me to enter the upcoming
Muscle Mania Contest in South Florida June 22-23.
I accepted, wanting to see what I could do if I got in
the best shape of my life. What would happen if I
pushed my body to its limits? I wanted to prove to
myself I belong on that stage.
Ill be competing in the fitness category which
doesn’t require as much muscle but Corey on the
other hand is what most people around our gym re-
fer to as a freak of nature. Having won the 1998
Tampa Bay Classic (Middle weight) and the 1999
Mr. Florida (Light Heavyweight), he stays lean year
round and has the type of physique that can do some
damage in the bodybuilding portion of the competi-
tion.
After taking a hiatus from
the sport for close to fiveyears, he’s made the commit-
ment to pursue his dreams again.
I got that fire back, he said. My dad pushed me
to be No. 1. I hear his voice telling me every day that
when you think you’re working hard, work even
harder. So I pretty much have put everything in my
life on the back burner for now. My life for the two
months leading up to the competition is all about
this one goal.
I believe I’m a top 5 competitor right now. I
know its a great show so well see how it turns out.Two years ago I recall going with a friend of
mine to the same show. She asked me to be her sup-
port. Well, when I got into the elevator at the
Fontainebleau Hotel it was probably one of the most
humbling experiences of my life. There were several
people, both men and women, who were there to
compete. Examples of perfection I had not seen be-
fore in person. I felt like I was shrinking in the corner
of the elevator.
So that image motivates me as I begin training
harder than ever. Corey and I have been doing cardio
twice a day in addition to our normal weight train-
ing sessions. The meals and giving up little thingswe like to eat has been the greatest challenge. But
we feed off one another, always keeping each other
in check, pushing the limits and staying motivated.
But what it all really comes down to is that little
voice inside your head. As a personal trainer and
spin instructor I’m constantly reminding my clients
and students to answer to that voice. Our goals in
life, whether they be personal, business oriented or
fitness oriented need nurturing every day. They need
to be challenged. Whether its Corey’s dad or a 15-
year-old weakling whom kids used to call E.T., thatvoice inside each of our heads is telling us to do an-
other rep, push it up another level on the stairs, don’t
quit.
Embrace that voice. At any age, that whisper be-
comes the roar that keeps us going.
“What would happen if I pushed my body to its limits?
I wanted to prove to myself I belong on that stage.”
by David Norrie
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Natural Muscle June/July 2006 45
Tribulus along with several other testosterone boost-
ing ingredients (and even estrogen inhibiting ingre-
lin), which prevents the absorption
of testosterone into the receptors.
Taking Eurycoma, helps the body
free bound Testosterone into Ac-
tive Usable Testosterone by lower-
ing SHBG (sex hormone binding
testosterone
continued from page 34
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46 Natural Muscle June/July 2006
ing ingredients (and even estrogen inhibiting ingre
dients like in Tribuloid). People who experience
good results with Tribulus feel them over time.
Tribulus has an excellent safety record and is not
a drug so does not show on drug tests.
3) 17-Hydroxy17-Hydroxy by IDS is the strongest androgen
available without a prescription. It was created by
extracting (using a Multi-Fraction Extraction Pro-
cess) the anabolic parts of the herb smilax and then
re-arranging the hydrogen and oxygen atoms of its
natural steroid ring (using a patented hydroxylation
process) to create a highly androgenic and anabolic
compound.Steroids are classified as either mainly androgenic or
anabolic. Androgenic steroids give you more size
and strength while anabolic ones provide more hard-
ness and conditioning. 17-Hydroxy’s unique mo-
lecular configuration gives you the best of both
worlds without the side effects as there is no estro-
gen conversion (which means no water retention, no
female fat deposits or depression) and no DHT con-
version which means that neither the hair line nor
the prostate will be adversely affected.
The way that the 17-Hydroxy molecule isbound accelerates absorption and uptake in such a
way that you feel the effects in minutes (approxi-
mately within 30 minutes of ingestion on an empty
stomach). Increased strength, better pump and
stamina, more energy and increased sex drive are
amongst the effects that you will feel when you start
taking this product. 17 Hydroxy has 60 caps which
is twice the amount of capsules than the other com-
petitors for the same price. The most impressive
thing is that some of these effects you get as soon asyou ingest it within 30 minutes (a claim that I was
very skeptical off until I tried it).
4) 6-OXO6-OXO, which is short for 3,6,17-
androstenetrione, is a very powerful androgen me-
tabolite that increases testosterone levels naturally
through a suppression of estrogen levels (the hor-
mone that females produce in high amounts and that
gives them their female characteristics). Believe it ornot, males produce this hormone as well, mainly
through the work of the aromatase enzyme which
aromatizes (converts) the testosterone we produce
into estrogen.
6-OXO works by binding to the aromatase en-
zyme and rendering it ineffective, something that
corresponds in an increase in testosterone levels. I
take 3 capsules of 6-OXO with my Prolab ZMA at
night with the last meal. The product I take is made
by ErgoPharm.
5) Eurycoma LongfoliaEurycoma Longfolia unbinds testosterone from a
hormone called SHBG (sex hormone binding globu-
ing SHBG (sex hormone binding
globulin) by an average of 30%. I
get my Eurycoma Longfolia from
two sources: A product from
Biotest called Red Kat where Itake 1 capsule twice a day and an-
other product called Promen-X,
which not only helps to boost test-
osterone levels but also increases
Nitric Oxide levels as well with
only 1 tablet a day in the morning.
Final Thoughts on Testoster-one Boosting Supplementa-
tionIf you are an over 25 year old
trainee whose testosterone levels
have already begun to decline and
who wishes
to increase
them natu-
rally, then
you may
want to try
some of
these supplements. There isno need to take all of these at
the same time. You could get
great benefit from doing 6
weeks of one, 6 weeks of an-
other and so on. But if you
have the finances to use them
all, I have found no adverse
effects from doing so.
About the Author
Hugo Rivera , About.com’s Bodybuilding Guide and
ISSA Certified Fitness Trainer, is a nationally-known best-
selling author of over 8 books on bodybuilding, weight loss
and fitness, including “The Body Sculpting Bible for Men”,
“The Body Sculpting Bible for Women”, “The
Hardgainer’s Bodybuilding Handbook”, and his success-
ful, self published e-book, “Body Re-Engineering”. You can
visit Hugo Rivera at www.bodybuilding.about.com and at
www.HRFit.net.
Fitness:
S lf Esteem
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Natural Muscle June/July 2006 47
Being involved in the fitness industry
and watching people grow in their pas
sion has caused me to wonder if fitness
actually helps or hurts a person’s self-
esteem.
Many people are attracted to the fitness
lifestyle because of what they can get out of it. In
fact, it is common for
people to be drawn to
fitness because they feel
they are lacking some-
thing. Attaining their fit-
ness goals will bring
them more self-confi-
dence and increase their
self-esteem. Fitness can
change your life! No one
can deny that losingweight, gaining muscle,
having more energy and
improving one’s health
makes you feel great.
There’s great satisfaction
in changing the way you
look and feel for the bet-
ter.
Unfortunately, what
often happens is the
slow and continuous spi-ral of what I call “self-es-
teem deflation”. It’s easy
to become obsessed with
how you look and want-
ing to look better. Many
struggle with desires to
be bigger, leaner or stronger. Because most fitness
enthusiasts are competitive in nature, setting new
fitness goals and attaining them becomes a con-
stant and challenging process. Sometimes whenwe accomplish this, we yearn for more. Ambition
is productive, but obsession can be destructive.
Can you imagine how confusing it looks to see a
beautiful fitness model complain about how un-
attractive she is or a bodybuilder devastated be-
cause he just lost five pounds overnight when he’s
already much bigger than the average Joe.
You have to ask yourself if your passion for
fitness keeps you feeling good about yourself or if
it makes you feel worse. Do you get discouraged
because you compare yourself to others and con-
sumed with expectations to be better? Do you of-
ten feel depressed that
you’re not big
enough, lean enough
or strong enough?
Do you focus on how
behind you are when
you have actually el-
evated to a level of
fitness that surpassed
when you first began
your fitness journey?Are you more self-
conscience now as a
fitness freak than
when you were not
fitness-oriented? I
know that many
people can answer
these questions with
yes.
Fitness is a pas-
sionate adventure. It
will have its ups and
downs. The key to
enjoying fitness is
learning to balance
your drive to be bet-
ter and celebrating
how your commitment to fitness helped you
evolve into the fit and healthy person that you are
today. Challenging yourself is great. Loving your-
self for who you are, even with your all “fitness”shortcomings, is better. Take charge of your atti-
tude and be proud that you have chosen the fitness
lifestyle. Remember that you ARE ENOUGH, even
as you get better. You are STILL ENOUGH.
www.tanjijohnson.com
S e l f E s t e e m
or
by IFBB pro, Tanji Johnson
OCB YORTON CUP NATIONAL BODYBUILDING
&FIGURECHAMPIONSHIPS
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48 Natural Muscle June/July 2006
Hurricane Wilma did
some damage in Octo
ber 2005 in Fort Lau
derdale, FL. Street
signs, stoplights, treesand roofs were dam-
aged, and power was lost throughout
the city. The town came out of it struc-
turally sound for the most part though.
Much like the city itself, the 2005
OCB Yorton Cup nationals suffered
some damage. Competitors cancelled
plans to compete due to not wanting
to travel to the damaged city, and
some locals without power had theirtraining thrown off and pulled out.
Last minute scrambling around was
also needed to secure an alternative lo-
cation for the contest. The original
venue was forced to cancel due to
building damage.
So the competition itself, like the
city, suffered damage in the overall
scheme of things, but its structure too
stood sound in the aftermath. The
competitors who overcame obstaclesproved to be the structure of the show.
The women’s bodybuilding turnout
topped even the most impressive
showing from last year’s OCB Yorton
Cup.
Runner-up in the Women’s Body-
building Starlet Anderson told OCB
National Chairman, “Next year I’m
walking away with that Cup” after the
conclusion of the event. Added size inthe next year will make her even more
of a threat. And she’s from Pittsburgh,
which may mean something itself. In
2004, Mike Mutschler of Pittsburgh
set his sights on the Yorton Cup a year
in advance. He emerged the victor.
2005 was Doreen Harris’ turn. Also
from Pittsburgh, she had set her sights
on the Cup a year ahead of time as
well, and took it home. In 2006 the
Yorton Cup will actually be IN Pitts-burgh. If the past is any indication of
the future, it should be one all-out war
come November 4th.
Women’s BodybuildingSome say in a lineup of great phy-
siques, a matter of peaking at the right
time can be difference between 1st
and5th. The women’s bodybuilding at the
OCB Yorton Cup II couldn’t be a bet-
ter example of this.
Gayle Gray didn’t quite seem to
get to the leanness level she needed in
time for this show. Linda Carpenter
didn’t seem to come in quite as hard as
she’s been seen on stage in the past.
She was a threat as it was though, and
more so impressive is her defiance of
age, competing at age 50 (but yousurely couldn’t guess that by her ap-
pearance!). Leanne Allen seemed to
miss peaking for that crisp hard look.
Starlet Anderson showed up as impres-
sive as ever. She displayed her phy-
sique well, nailing pose after pose with
near flawless form (she took best fe-
male poser for the show with her
evening routine as well). Kelli Correa
showed up lean and hard, but couldn’tseem to match the size of Doreen Har-
ris. Harris combined enough size and
hardness to rise above the rest on this
day. Her future plans are uncertain as
of now. Refining her posing a little
more will make her the person to beat
no matter where she decides to com-
pete next… even if in the IFPA pros,
which she qualified to do with her vic-
tory at this contest.
Men’s BodybuildingIt was Louis Costa’s first show.
He’s built like a tank. His thickness
will take him far in future outings
when he dips his bodyfat down a little
lower and brings out more detail. Eu-
gene Chuvyrov was another impres-
sive novice. He’s built a solid founda-
tion and shows pleasing symmetrical
development along with a goodamount of size, highlighted by an im-
pressive wide back. His definition fell
a little short too though, in this outing,
and the more cut Troy Hill captured
the division with help from his great
muscle shape.
The Houserocker Melvin Ware did
what he does best and lit the crowd upin the process of taking yet another
best poser award. Ware displayed super
lat width, but it wasn’t enough to over-
take Al Cucchiara for the Men’s 50+
division title. Cucchiara had a bit of
an edge in hardness and symmetry,
with which he, at over age 50, was
even a serious threat in the Open divi-
sion. He actually faced off with Over
40 division champ Sean Sullivan for
the top two spots in their Open class.Sullivan ended up taking straight firsts
though and was the one to advance to
the overalls. Sullivan happens to have
a gift for entertaining the audience
with his dramatic posing routines. This
time he rose from beneath the rear
stage decked out as Batman.
In the other Open class, Frank
DaKaud is a massive man, but he just
can’t seem to nail his conditioning touse his mammoth size to outdo others
at the shows he’s been in. The battle in
this Open class would be between
three… Chris Motil, Nate Hagerty, and
William Powell. Motil would probably
be considered the most gifted of the
three genetically, but he missed his
peak for this day. Had he matched his
appearance of 10/8/05 when he
clinched the overall title at the OCB
Cape Cod Natural, things may havebeen different, but the softer look,
seemingly from water retention, and
absence of the vascularity he showed
in Cape Cod resulted in a 3rd place fin-
ish this time. Nate Hagerty was on
stage for only the 2nd time, his first be-
ing two weeks prior when he won the
overall title in Blacksburg, VA. Despite
not quite having the size of Motil yet,
his polished symmetrical look and
tighter physique landed him in 2nd.
The one man that stopped Hagerty
from the top spot was William Powell.
The 23 year-old Hagerty wasn’t able to
match Powell’s longer length of time
training that resulted in impressive
size and appealing muscle maturity.
Powell was a standout in the show and
captured all first place votes from the judges all the way to the overall title.
William Powell became the 2nd man to
claim the top title for OCB, the Yorton
Cup, and solidified his name in history
(The Yorton Cup adds each winner’s
name to a plate on the Cup’s base so it
houses the history of its champions),
and became eligible to compete as an
IFPA pro in the process.
FigureMegan DosVais showed up look-
ing more stunning than in any of the
previous shows she competed in. She
more prominently displayed her
abdominals, which made a huge im-
pression and drew attention to her
physique. She won’t be seen in a Nov-
ice category anymore after her victory
here. It’s Open division from here on
out, and she’s shown she’s more thanready for that.
Kerry Searight had set her sights
on the Yorton Cup show early on. She
got one step closer with a first place
finish in the 35+ division, taking
straight firsts in the scoring. Susan
Bailey claimed 2nd. Her impressive
shoulder caps and sleek physique just
weren’t at their best this day. She says
she spent an extensive time period di-
eting for shows throughout the year,
and by year’s end, it may have caught
up with her. She looked flatter than
she’s been seen before, and a little de-
pleted.
Onto the Open division… In the
first class, Stacy Rowicki looked im-
pressive showing a lean hard phy-
sique. She captured a couple first place
nods from the judges, but that wasn’t
enough. Katrina Roundtree made herbest showing to date and picked up
the other five first place votes to take
the class title.
The top four in the second class of
the Open division are reminiscent of
November 12, 2005 – Fort Lauderdale, FL
& FIGURE CHAMPIONSHIPS
& MS. FITNESS FLORIDA
what a figure physique should be.
Each showing a trained look with ap-
pealing lines of separation and curva-
ture. Emily Roberts had an impressive
build, but there just wasn’t enough
leanness to match the rest in this tough
division Aisha Jackson is symbolic of
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49Natural Muscle June/July 2006
Eugene Chuvyrov Al Cucchiara Leanne Allen
Chris Motil Lora Gliptis
Sean Sullivan Kerry SearightAisha Jackson
Katrina Roundtree
division. Aisha Jackson is symbolic of
a runway model the way she graces the
stage. Her lower body leanness didn’t
quite seem to match her upper body,and may well have been the reason
judges placed her 4 th. Malinda Jo Lay-
man was impressive once again, but
something seemed a little off from her
April 30th look in Richmond. The po-
tential of all the ladies in this class
could result on varied placements de-
pendant on who nails their best look.
The two who showed up closest to that
were Kerry Searight and Lora Gliptis,
and what a decision it was between thetwo. It doesn’t get any closer than this
photo finish. Each took 3 first place
votes (Layman claimed the 7 th one),
and placements came down to a tie-
breaker where Searight crept ahead
due to being ranked higher by 4 of the
7 judges. Searight got another step
closer to the title she worked so hard
towards. In the end, Roundtree would
be the one obstacle the deniedSearight claim to the Cup this year.
Roundtree seemed to have more
muscle curvature, particularly in her
legs, a more accentuated v-taper, and a
bit of a dryer look that seemed to be
the polishing touches. Roundtree’s
best showing of the year culminated
with her laying claim to OCB’s top
title, becoming the 2nd ever Figure
Yorton Cup recipient, and becoming
eligible to compete as an IFPA pro inthe process.
Ms. FitnessTwo first-time competitors came
together to compete in Ms. Fitness
Florida. This was the first year for this
event. Hurricane Wilma did its own
high kicks and flips through the town
before Kelly Gould and MonicaMaeda got their turns. A hurricane
didn’t stop these two from breaking
into the sport, and becoming qualified
for the Ms. Fitness USA national
championships in the process though.
OCB competition will be back in
Fort Lauderdale July 22, 2006 with the
OCB Intra Coastal Natural Bodybuild-
ing & Figure Championships with Ms.
Fitness Florida. Complete details and
downloadable entry forms, and the
complete OCB list of contests, are
online at www.theOCBwebsite.com.
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52 Natural Muscle June/July 2006
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