Professional Documents
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Natural Muscle June/July 2008 Natural Muscle June/July 2008
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Q: Why has my fat loss been almost nothing using the
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A: Neither the caffeine/ephedrine stack nor todays other top
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Q: What about losing overall body fat fast?
A: The University Study results pictured in the graph indicate
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Natural Muscle June/July 2008 Natural Muscle June/July 2008
C
arumba! The audience was packed,
the excitement was intense and the
Latin women competing at the recent
Ms. Bikini Mexico International
would make Sabado Gigantes Don Francisco
speechless! The annual springtime classic fea-
tured a bevy of sultry Mexican ftness ladies but
they were hotly chased by international entries
like 200 Ms. Bikini America Danielle McGlynn
and Top 0 Finalist Christina Penegar. The show
was held in Mexico City, the largest metropolis in
Latin America and won by hometown star Siena
Perez Cano who also won the 200 Ms. Bikini
Universe. At 2 years of age, this lady gets better
looking every year and is a role model for many
Mexican women who want to stay in shape. Run-
ner-up was new Costa Rican competitor Kathryn
Arbens who recently switched from Latin beauty
pageants to the ftness scene.
Winning the Figure Mexico International was
Ingrid Roldan, another attractive Costa Rican star
who also won the 200 Figure Universe in Miami.
She is a -time Latin America Aerobic Champion
before switching to competitive ftness, mother to
two young boys and is a cosmetics distributor and
personal trainer.
With the growing popularity of Latina ftness
stars like Siena, Kathryn and Ingrid, the Ms. Bikini
Mexico Tour has expanded this season to seven
shows all leading to the Ms. Bikini Universe.
2008
Ms. Bikini
Mexico
International
Bodywell Nutrition LLC 2007. For best results, use Tight Curves in conjunction with a sensible diet and exercise program. Consult with your physician before starting any diet or exercise program.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Distributed by:
Available at:
WWW.BODYWELLNUTRITION.COM
Select
more pictures on
the next page
SHOW COVERAGE
Natural Muscle June/July 2008 Natural Muscle June/July 2008
musclemania
is moving to
Las Vegas in 2008
8 Natural Muscle June/July 2008 Natural Muscle June/July 2008
Here is a solution for you.
For those of you who cant or dont want to go to the
gym but want a fast and effective workout, here are
fve steps that will get you to achieve the best results:
Step 1: Spend some cash on dumbbells
and bench
If you have got a few
bucks available, then go
to a ftness equipment
dealer and purchase some
dumbbells and an adjust-
able bench. For a woman,
start with s, s, 8s,
0s, 2s, and lb. dbs.
For a man, go for 0s
with the increment of
lb. for each db.
Step 2: Set up your
workout space
The most popular choice
is the basement, while
bedrooms are a distant
second. Whatever you
choose will do, but the
one thing you need to
make sure of is that you
are doing the exercise
correctly. Set a full length
mirror in your workout
room, it will help.
Step 3: Set aside 30 minutes at least
four times a week for strength train-
ing
You can also do workouts for days; just make sure
that you are splitting up between your body elements
for each day to work out. For example, one day, do
chest, back, biceps and calves and on the next day,
do legs, triceps, abs
and shoulders. Use the
same arrangements for
the -day workout. You
can also do them during
daytime.
Step 4: Keep
your attention
on what you do,
instead of what
you havent
done
Dont be discouraged
when you cant achieve
your target workout. For
instance, if you do three
workouts this week then
keep your target as four
for next. Be honest with
yourself, because its
you that matters. Adjust
your lifestyle so that
you can achieve your
goal.
Wh e n
you purchase the
fitness equipment, you
also get a sheet of paper with
a list of exercises to do.
No wonder youre frustrated and
no wonder your equipment
turns into another expensive
clothes hanger.
A 4 STEP KILLER DUMBBELL WORKOUT
FOR AMAZINGLY FAST & EFFECTIVE RESULTS
Here are the dumbbell exercises that helps
to get the most muscles worked in less time:
Chest dumbbell fat bench press
Hold the dumbbells and lie down on the bench. Press your lower back into the cushion. Lower
your dumbbells so that they are next to your chest, then push up and in an arc until they are
above your chest. Feel the stretch at the bottom and also feel your chest muscles working as you
go up. Then lower and repeat it again.
Back dumbbell bent over row
Hold the pair of dumbbells at your side when you stand up straight. Pull your shoulders back,
and stick your butt out as you bend forward. Your back should be nice and fat. When the upper
body is parallel to the ground with your arms straight, then you are in the starting position. Now,
imagine yourself rowing a boat. Make use of the action to drag your dumbbells
up and back then towards the hips. Then lower and do it again.
Biceps dumbbell standing curl
Keep your arms straight and hold the dumbbells with palms facing forward.
Then place the arms at sides and raise the dumbbell by bending your elbows only. Dont include
your back and shoulder in it. Bend the elbow and keep the arms straight.
Calves Standing calf rise on basement step
Put your both feet on the step so that you can situate yourself on the balls of your feet. In this
position, maintain your legs straight, abs tight and butt tucked in. then lower your heels to the
ground by maintaining the tight position with the rest of your body. Rise up as far as you can, up
to the tippy toes. Then lower and do it again.
Legs dumbbell squat for guys and lunge for women
For the squat position: keep your dumbbells at the sides. When you lower yourself, pretend you
are sitting down on the chair. You must stay on your heels. Also, keep your torso tight for a great
support to your spine. You can push back yourself, when you feel bending too far ahead as you
go down.
For lunges: Keep the dumbbells at your sides. Keep your torso as stiff as a 2x then take big
step forward with one leg. Once your foot are planted, lower your hips so that you are about to
touch the ground with your tailing knee, but actually you are not touching. Move forward with
your front leg. Repeat all the sets with one leg before switching to the other.
Triceps dumbbell triceps kickback
Come to a position of bent over row. Keep the arms steady by raising them at your sides. Then
straighten your arms until they are straight as an arrow. Slightly bend your elbows and then
straighten your arms. This step is the reverse action of dumbbell standing curl.
Shoulders Standing dumbbell shoulder press
Stand straight and be tight to support your spine and lift the dumbbell until they are even with
your ears. The position must be in the straight line from your left elbow to your right elbow.
Drive the dumbbells over your head in an arc and make sure that you keep the dumbbells mov-
ing above your head, but not in front.
TRAINING
0 Natural Muscle June/July 2008 Natural Muscle June/July 2008
Interview and photos by:
Dr. Coach Atherton
welcome
to my world
JANELLE NICOLO
If you have ever been challenged by health
problems, you will want to read this profle!
- because tucked carefully in this months MY
WORLD is a treatise on HEART! HEART is
that mental frame of mind that that exudes the
essential character capacities for courage and
determination. For this Coach, its the ability to
suck it up and go! Tiny in size, but big in heart,
New Englands own, Janelle Nicolo, continues to
deny the odds and to defeat the health problems.
Keeping on, KEEPIN ON and helping others
do the same is Janelles credo.
Like so many before her, Janelle is yet another
model-extraordinaire for Cathy Savages. When
I meet Janelle Nicolo, I was instantly captivated
by her smile. She is graduating sum cum laude in
life, and the ftness world crowned her champ in
Hollywood last year! And, by the way, she is
Gorgeous!
My Name is Coach A, Welcome to MY WORLD.
What do you consider your greatest
triumph(s):
Academically- graduating with sum cum laude hon-
ors while working full time to put myself though col-
lege.
Athletically- challenging my body to the fullest natu-
rally, while defeating my health problems, and creat-
ing myself rather than fnding myself!
What do you do for a living? Where?
I work as a public relations account executive at a
large agency north of Boston. I represent fashion and
beauty clients. I also work part time for Cathy Savage
Fitness in Norwood MA. as a certifed posing coach.
How/Why did you get involved in fitness?
Ever since I can remember, ESPN Fitness America
Pageant women wowed me. I was in beauty pageants
since a young age: but, I thought maybe someday
ESPN? The years passed on and on, I graduated col-
lege and got a job immediately in my feld of study.
I also stopped dancing in my college dance theater,
stopped entering pageants, and felt like I had no other
goals to reach for.
It was then that I decide to look into ftness pageants.
I was on a website and saw Cathy Savages name as
a speaker and looked her up. Then I realized she was
only minutes away from me, so I emailed Cathy,
who embraced me with open arms and I went to her
camp two weeks later. Its history from there :)
Who influenced you the most athletically?
In the ftness industry, Dawn Butterfeld all the way!
She has managed to accomplish a great ftness career
while staying true to herself and her health the whole
time. Not to mention be such a grounded, strong
mother and wife.
Who do you admire the most?
I admire my Mother the most and look up to her with
so much love and respect. She is a beautiful woman
in every aspect of the word and my best friend. I cant
say enough about her and I can only hope to grow into
the woman she is.
What did you think about your first compe-
tition?
I was lucky enough to have done my frst competi-
tion with the support of Cathy Savage and the team.
Knowing people and having the confdence I needed
to step on stage was key and made it fun, so I didnt
have to be nervous or scared. I loved my frst show,
Ms. Bikini Atlantic back in 200. Because of that
show, and the support of team Savage, is why Im still
going strong.
Howdo you want to be remembered as an
athlete?
I love helping new girls in the sport; therefore, I
would like to be remembered as an athlete that cares
about the health and wellbeing of every-
one. Helping them fnd the right tools for
success in this sport, and being a support
for them. Without support, this sport can
really eat you up and turn you away. I
want to be an athlete known to help make
this sport internationally known and loved
by all!
Also, in all the sports I played growing
up, I was always been known as the one
with heart. I used to think that it meant
I wasnt that great at the sport, but I tried
my hardest! Now, I dont think its that
bad to be known that way! But I still like
to improve my game!
Tell me something about you that
I dont know?
I have a disease called Hemocromatosis
(otherwise known as iron overload dis-
ease). It runs in my family, but also ef-
fects in every 20 people! Hemocroma-
tosis causes you to absorb extra amounts
of iron from the daily diet. The human
body cannot rid itself of extra iron, so
over time when untreated, these excesses
build up in major organs such as the heart,
liver, pancreas, joints and pituitary. If the
extra iron is not removed, these organs
can become diseased. Untreated hemochromatosis can
be fatal, so I urge everyone to ask their doctors for the
simple blood tests at their annual physical!
What would you like to say to the reader of
NMM?
I have been lucky to have great people in my life who
have given me so much good advice so Id like to pass
some of it on:
I am responsible for my own well-being and happi-
ness, and if I dont like the way something is, then I
change it and do something about it,
Never second guess where I have been or where I am
going, never look back and dwell on the past, because
with each moment there is an opportunity (even if it is
to just learn from a mistake).
Make a commitment to yourself and your goals. Be
honest with yourself (and your coaches) at all times so
you can make the changes you wish to see. Be enthusi-
astic, because nothing great was ever achieved without
enthusiasm!
Coach A?
I met Coach A this year. He has been a great resource
and friend oh, and fabulous photographer! I look
forward to continue to work with in the near future.
If you had a magic wand and could instantly
change something about your life, what
would it be?
I honestly wouldnt change anything. There would
be nothing to strive for or dream about if I had every-
thing!
What else do you want the readers to know
about you?
I am currently writing a regular column Fitness & Phy-
sique Magazine called Healthy Eating with Janelle.
I also currently have my own cookbook available on
my website www.janellenicolo.com, I hope to have the
second edition out by January 2008 as well.
FINAL THOUGHTS?
My website www.janellenicolo.com, and MYSPACE
www.myspace.com/jnicdancer. Please visit my online
store where I have all kinds of posters, mouse pads,
and more! My cookbook will be giving 20% of all pro-
ceeds from my cookbook to the Iron Disorders Insti-
tutes Hemochromatosis Health Promotion Programs,
Services and Research.
I also am holding a CALORIES FOR A CURE --
Live Life with Strength campaign! To help in the fght
to raise awareness for Hemochromatosis! I will con-
tinue to do this monthly to show my commitment to a
healthy lifestyle and show that Hemochromatosis does
NOT disable me, nor should it anyone else who suffers
from the disease! 20% of the Proceeds will be given to
the Hemochromatosis Foundation, while the remain-
ing will go towards my competition (ftness, bikini,
fgure) expenses. You will receive a thank you confr-
mation e-mail from me once your pledge is e-mailed to
me through my website.
2 Natural Muscle June/July 2008 Natural Muscle June/July 2008
brenda kellys
tools and rules
By: Brenda Kelly
I hear this story from both men and women. You are not
alone! When over training, over dieting and stressed out
in general, expectations we have of ourselves as well
as physical chemistry can be responsible for losing it
when tired, sore and depleted. Never underestimate the
power of a heartfelt apology! There must be a change
so this doesnt keep on happening though.
We will feel our lives are going much better with
positive communication with our loved ones. These
people are the support system we end up relying on to
be there for us no matter what. Remember, one person
cannot care enough; worry enough or love enough for
two or more. We will always struggle with troubled
relationships if we do not value ourselves as much as we
value the other. Be actively responsible for yourself.
First ask yourself if you are projecting your own
fears onto the people closet to you. We often bounce
off of the consistent people in our lives whether it is
positive or negative. Have you ever noticed the things
you can pick out easily in other people are the things
you yourself have personal issues with?
Do you notice any of these bad habits cropping up
while arguing?
Irrational - Statements like, never, always, kill
Dj vu - Same dialog over and over
Silent Treatment - Taking your toys and leaving
Dear Brenda,
I get SO grumpy when I diet for my competitions!
I feel really bad for the things I say when I realize
I dont mean them later. I am not like this all of the
time! I love my boyfriend very much and I know he
puts up with a lot. I dont seem to know how to bring
up things that upset me without a huge fght happen-
ing. Is it going to be a choice between my boyfriend
or my competitions and dreams?? Is there a way to
argue nicely? Help!
Demands/Ultimatums - Control freak
Accusations - Not taking responsibility for your part
Denial - Not true!
Need to Be Right
- Ego Ego Ego
Name Calling - Are
we still in Jr. High?
Inappropriate Jokes
- Thats not funny
Consi der i ng
this awful list it is
no wonder arguing
can be an ugly cir-
cle going nowhere.
None of this list has
any place even in
an extremely heated
conversation. Elimi-
nate all of these dead
end habits and bust
through destructive,
negative ways to
communicate. Use
hot spots to learn
and improve your-
self, while improv-
ing your relation-
ships.
Say what you need to say, but dont overdo it. Your
idea can be valid just as it is. If what you have to say is
true, it will grow with stability on its own in the minds
of others if presented correctly.
The truth is no one can
make you feel anything. No
person has this power over
you. We have proof of this
because we know that given
the same set of circumstances,
people will react completely
differently from one another.
The truth is, you may
have every right to feel un-
happy about something or
someone.
You may be able to fully
justify your position from an
obvious point of view. Make
sure you are being a good
communicator and move your
self worth to a whole new
level.
People may not remem-
ber what you say, but they will
remember how you leave them
feeling.
1. eliminate the word, need. - Needs are air
and water.
2. Do not accuse. - Pointing your fnger never
got anything accomplished.
3. use the I Feel explanation. - Example: I
feel___ (fll in the blank) when you ___ (fll in).
4. Compromise - There is always a time when
you must choose to stand tough on an issue, or
decide to put it in a different perspective and move
forward. Compromise can involve agreeing to
agree and my favorite agreeing to not agree.
5. get over it - Let it go. Leave it alone. Put it
behind you. Drop it. Forget it. Be bigger than it
and all that mumbo jumbo.
6. surround yourself with inspiring, posi-
tive, loving people and create your own role
modelyourself!
Natural Muscle June/July 2008 Natural Muscle June/July 2008
Natural Muscle June/July 2008 Natural Muscle June/July 2008
teenage bodybuilding
As a teenager I remember reading through the countless
ads in muscle magazines that promised me a Herculean
physique in as little as 0 days. As a result, I tried
everything and anything I could get my hands on from
the nutrition store, only to be disappointed when the 0
pounds in 0 days did not came about. I would always
blame myself, and think that perhaps I did something
wrong or maybe I did not train hard enough. The fact of
the matter is, that whenever a product promises miracu-
lous results with no effort or very little of it, beware.
Granted, there are supplements that when used
correctly and in conjunction with a good training pro-
gram and diet, yield great results. However, without
the training and the diet no supplement will help you
in your quest to a better body. This subject brings us to
the Formula for Bodybuilding Success.
The Formula For
Bodybuilding Success
In order to achieve results in bodybuilding, you
need to become familiarized with what I call Formula
for Bodybuilding Success. (see box) .
Each component in the formula above can only
have two values. A value of is given to a component
if it is followed completely. A value of 0 is given to any
component that is not followed or followed halfway.
Therefore, if every single component is followed, you
get a maximum value of . In this case the person will
get the fastest results possible from their program. If
the person stops
following one of
the components
inside of the pa-
renthesis then you
get a lesser value
and not optimal
results. However
note that if you
dont have any de-
termination you
get a value of 0 and then your whole program fails as
you wont get any results. The reason for this is because
determination is by far the most important factor in de-
termining the amount of success you will achieve in your
bodybuilding program and we will later see why.
Determination
This is the most important component by far. If you are
not determined enough to make the sacrifces necessary
to follow the bodybuilding program, then do not expect
to achieve great results. Be determined and plan ahead.
In your case, this may mean preparing the food the
night before so that you can have everything ready in
the morning before you go to school. It will also mean
making time in the afternoons to go to the gym which
in turn will require better planning in terms of manag-
ing studying time.
Bodybuilding
Supplements
Supplements are actually a subcom-
ponent of the nutrition one. That is
the reason you do not see them as part
of the formula. However, because
I remember how curious and easily
convinced (and misled) I was on this
subject back when I was years old,
I decided to cover this topic frst.
When it comes to gaining lean
muscle mass, most people think that
bodybuilding supplements are the
most important part of the equation.
However, this could not be any further
from the truth. Supplements are just
additions to an already good nutrition
and training program. Once you have
the right amount of determination,
nutrition and training are the most
important components of a body-
building program along with rest and
recovery next to them. Once all of those aspects of your
program are maximized, then you can start thinking of
adding supplements to your program.
Please understand that supplements do not make up
for improper training, or lack thereof, or a low quality
diet. Supplements only work when your diet and your
training program are optimal.
As a teenager who prac-
tices bodybuilding, I
would focus my body-
building supplements pro-
gram on:
. A good set of mul-
tiple vitamins and min-
erals to avoid any nu-
tritional deficiencies.
2. A good protein powder
to take in between real meals so that it is easier and more
convenient for you to increase your protein to the levels
that you need. If you need to gain weight however be-
cause you are a hardgainer (a person with a fast metabo-
lism who has issues gaining weight) then I would go for
a high quality weight gainer that is low in sugars and that
has a variety of fast released and slow released proteins.
. A couple of tablespoons of good fats such as fax oil
in order to cover your essential fatty acids needs. You
can add these to your shakes.
I would save the creatine, and other more advanced
supplements, for later on in your bodybuilding journey,
once you have turned 20 and have achieved some pretty
solid bodybuilding gains. Believe it or not, I did not use
supplements such as creatine until I turned 2.
Definitely, stay away from any testosterone
boosting
supplementation. Right now (since you are a teenager)
your body produces a ton of anabolic steroids (testoster-
one and growth hormone mainly) that will greatly help
you in your quest to build muscle rapidly while losing
body fat. Anything that you do trying to further boost
your testosterone production may do the exact opposite.
Save testosterone boosters for when your body starts
to slowly decline in testosterone production, which is
around 2 years old. However, research shows that
,000 mg of Vitamin C lower cortisol levels (a muscle
wasting hormone that does the exact opposite of what
testosterone does) so 000mg of Vitamin C at Breakfast,
Lunch and Dinner will actually help you in your quest
to a more muscular body.
The supplementation program above, in conjunc-
tion with a good bodybuilding diet (see the sample
bodybuilding diet below), a good training program
based off from basic exercises (see the sample body-
building routine below), rest (yes, you need at least
8 hours of sleep each night) and the determina-
tion to execute your bodybuilding program day in
and day out will take you to where you want to be.
C o n v e n i e n t s u p p l e m e n t s
If budget allows instead of a -lb protein tub, you can
opt for easier to carry and more convenient items like
Protein Bars, Meal Replacement Powders or Ready To
Drink Shakes. However, convenience comes with an
added cost so if budget is tight, simply carry the servings
you will need of your protein powder individually sealed
on a Ziploc bag in your cooler and mix them with
water or milk when it is time to consume. You will need
a shaker bottle for this but all high quality proteins these
days are instantized and therefore mix rather easily.
The formula: S= Dx (T+N+R)
s- the success that you achieve in your program.
D- the determination that you have to achieve success.
t- the bodybuilding training that youll use.
N- your well supplemented nutritional program
r- r rest & recovery
sample diet on the
next page
Sample Bodybuilding Workouts For Teens
Workout (A): Chest/Back/Calves
Chest
Incline Bench Press/ Incline DB Press sets of 2, 0, 8, 8 reps
Flat Dumbbell Press /Chest Dips sets of 0-2 reps
Incline Flyes/Flat Flyes sets of 2- reps
Back
WG Pull-ups to Front /WG Pull-ups to Back sets of 8-2 reps
Reverse Close Grip Chin-ups/T-Bar Rows sets of 0-2 reps
Low Pulley Rows/One Arm Rows sets of 2- reps
Calves
Standing Calf Raises/Calf Press sets of 8-0 reps
Seated Calf Raises with Toes In/ Toes Out sets of -20 reps
Workout (B): Shoulders/Biceps/Triceps
Shoulders
Dumbbell Shoulder Press/Upright Rows sets of 2, 0, 8 reps
Lateral Raises/Military Press sets of 0-2 reps
Bent Over Laterals/Rear Delt Machine sets of 2- reps
Biceps
Concentration Curls/Preacher Curls sets of 8-0 reps
Incline Curls/Incline Hammer Curls sets of 0-2 reps
Hammer Curls/High Pulley Curls sets of 2- reps
Triceps
Triceps Dips on Parallel Bars/Close Grip BP sets of 2, 0, 8, 8 reps
Straight Bar Triceps Pushdowns/
Overhead DB Triceps Extensions sets of 0-2 reps
Workout (C): Thighs/Hamstrings/Abs
Quads
Squats/Wide Stance Squats sets of 2, 0, 8, 8 reps
Leg Press/Hack Squats sets of 0-2 reps
Leg Extensions/One Legged Leg Ext sets of 2- reps
Hamstrings
Standing Leg Curls/Lying L C w/ Toes Out sets of 8-0 reps
Lying Leg Curls w/ Toes In/Seated Leg Curls sets of 8-0 reps
Lunges/Step Ups sets of 2- reps
(Note: Press with your heels on lunges and step ups)
Abs
Hanging Leg Raises/Knee-Ins sets of 0- reps
Crunches on Exercise Ball/Bicycle Crunches sets of 0- reps
BODYBUILDING WORKOUTS FOR TEENS
Workouts should not last more than hour tops with minutes being the optimal
length. The reason for this is because after -0 minutes of intense training, testos-
terone levels begin to fall and cortisol levels begin to rise. Not a good scenario for
those of us who would like to build muscle and lose some body fat. Therefore, the
mission is to get in and out of the gym (so that means no socializing during workout
time) and hit each muscle effciently, with perfect form and the right intensity.
BODYBUILDING NUTRITION FOR TEENS
A key component of the formula for bodybuilding success is nutrition. Nu-
trition is what gives us the raw materials for recuperation, energy, and growth.
Without a good diet, your dreams of achieving your ideal body will never be
reached.
In order to lose body fat and achieve good gains in muscle mass, your nutri-
tion program needs to provide your body with quality nutrients in the form of
carbohydrates (which serve to provide energy), proteins (which provide the amino
acids to repair muscle tissue and other tissues in the body), good fats (which
support healthy hormonal production) and fnally water (as most of your body
is made up of water).
Good Carbohydrates List
There are two types:
Complex Carbohydrates:
Starchy:
Oatmeal ( cup dry),
sweet potatoes (8 oz baked),
potatoes (8 oz baked),
rice ( cup cooked),
pasta (8oz cooked),
corn ( cup canned),
peas (2 cups cooked).
Each serving approximately equals 40-50 grams of carbohydrates.
Fibrous:
Broccoli (/2 cup raw),
carrots ( cup raw),
caulifower (/2 cup raw),
green beans (/2 cup raw),
lettuce ( cups raw),
mushrooms (/ cups raw),
pepper (/2 cup raw),
spinach (-/2 cups raw),
zucchini ( cup raw).
Each serving approximately equals
6 grams of carbohydrates.
Simple Carbohydrates:
Apples ( apple),
bananas ( banana),
grapefruit ( grapefruit),
grapes (22 grapes),
oranges (-/2 orange),
pears ( pear),
pineapple (/ of a cup).
Each serving approximately equals 20-25 grams of carbohydrates.
Good Proteins List
egg whites (0 egg whites),
chicken breast (cooked, skinless and boneless: oz),
turkey (cooked, skinless and boneless: oz), white fsh ( oz).
Each serving size equals approximately 35-40 grams of protein.
Good Fats List
Extra Virgin Olive Oil (preferably from can)
Organic Flaxseed Oil (which needs to be refrigerated at all times).
8 Natural Muscle June/July 2008 Natural Muscle June/July 2008
Sample Bodybuilding Diet For Teenage
Males With A Normal Metabolism
Meal 1
(First thing in the morning before departing
to school)
cup of oatmeal
piece of fruit such as an apple
0 egg whites
tablespoon of faxseed oil
Supplements: Multiple Vitamins/Minerals,
Vitamin C (1000 mg)
Meal 2
(between 9-9:30am as you change classes)
-/2 scoops of protein powder
-or-
Protein Bar
-or-
MRP or RTD
Meal 3
(lunch time which could be anywhere
from 11:30am to 12:30pm)
cup of brown rice
Serving of vegetables such as green beans,
broccoli, asparagus
ounces of chicken
Supplements: Vitamin C (1000 mg)
Meal 4
(3pm)
-/2 scoops of protein powder
-or-
Protein Bar
-or-
MRP or RTD
Meal 5
(6pm)
8 ounces of baked potatoes
Serving of vegetables such as green beans,
broccoli, asparagus
8 ounces of tilapia
tablespoon of faxseed oil
Supplements: Vitamin C (1000 mg)
Meal 6
(8:30 pm)
-/2 scoops of Pro V0 pre-mixed as a
shake with tablespoon of faxseed oil
-or-
MRP
Sample Bodybuilding Diet For
A Fast Metabolism (Hardgainer)
Meal 1
(First thing in the morning before departing
to school)
-/2 cups of dry oats mixed with water
banana
0 egg whites
Supplements: Multiple Vitamins/Minerals,
Vitamin C (1000 mg)
Meal 2
(between 9-9:30am as you change classes)
Weight Gainer Powder mixed with ounces
of skim milk and Tablespoon of Flax Oil
Piece of Fruit (Optional)
Meal 3
(12 Noon)
-/2 cup of brown rice, or medium sized
baked potato, or sweet potato
2 cups of green beans, broccoli or any other
desired vegetable
-8 ounces of chicken, turkey, or lean fsh
Supplements: Vitamin C (1000 mg)
Meal 4
(3 pM)
Weight Gainer Powder mixed with ounces
of skim milk and Tablespoon of Flax Oil
Piece of Fruit (Optional)
Meal 5
(6:00 pM)
-/2 cup of brown rice, or medium sized
baked potato, or sweet potato
2 cups of green beans, broccoli or any other
desired vegetable
-8 ounces of chicken, turkey, or lean fsh
Supplements: Vitamin C (1000 mg)
Meal 6
(9:00 pM)
Weight Gainer Powder mixed with ounces
of skim milk and Tablespoon of Flax Oil
Piece of Fruit (Optional)
Water Intake: Drink your bodyweight x 0.66 in ounces of
water throughout the day. Your body is mostly composed of
water so if you do not drink your daily requirement you may
be jeopardizing your muscle gains and also not letting your
body get rid of the toxins and waste produced by all of the
physical activity effciently.
Fi-
nal Thoughts
Take full advantage of your age.
One of the key elements to my bodybuild-
ing success, I feel, is the fact that I started
bodybuilding training at years old, so I took full
advantage of my natural steroid production by training
and dieting hard day in and day out at the age where you
get the most gains from your efforts.
Remember that the real key to long term bodybuilding
success is the consistent execution of your training pro-
gram, your diet, your basic supplement intake, and
last but not least, getting your rest.
about the author
Hugo Rivera, About.coms Bodybuilding Guide and ISSA Certifed Fitness
Trainer, is an internationally-known best-selling ftness author of over 8 books
on bodybuilding, weight loss and ftness, including The Body Sculpting Bible
for Men, The Body Sculpting Bible for Women, The Hardgainers Body-
building Handbook, and his successful, self published e-book, Body Re-Engi-
neering.
You can visit Hugo Rivera at www.bodybuilding.about.com, at www.HRFit.net,
and his new site www.losefatandgainmuscle.com.
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0 Natural Muscle June/July 2008 Natural Muscle June/July 2008
by: Pz
L
ife happens when you least expect
it. After all, it wasnt the path he
had envisioned. He was only along
for moral supportreally. Little
brother Andrew was the one who wanted
to audition, not him. But once in a while
destiny has other plans. On that rainy day
in Omaha, the golden ticket was placed
in his hand and David Cook was in for
quite a wild ride.
In this its seventh season, I have yet
to see an episode of American Idol. Im
not exactly sure why except that I dont
watch much TV and reality shows arent
high on my priority list. I am up to speed,
though, with music and pop culture, so
Im familiar with and a fan of AI past
winners and losers. I know winners Kelly
and Carrie have gone on to achieve huge
commercial success. I know runner-up
Clay, and fourth- place fnisher Daughtry,
have managed to be big winners in spite
of not coming out on top. I know Bo
Bice has had his share of health issues,
and big Ruben lost close to 00 pounds
and is now a vegetarian. I know Fantasia
was cast by Oprah in The Color Purple
on Broadway, and salt and pepper haired
Hicks has been a bit of a disappointment
to the soul-patrol, but he, too, has nabbed
a Broadway role in Grease.
The music industry is a tough busi-
ness and Idol provides a jumping off
point where artists, who may not other-
wise ever get the chance to be discovered,
get their chance to shine. There are no
guarantees. Life doesnt come with them,
nor does American Idol.
That brings us to the newly crowned
Cook. I had read the buzz about the sea-
son fnale and the excitement over the
dueling DavidsCook and Archuleta. I
wanted to see what all the fuss was about
and to be honest was more interested
in the older rocker than the younger
crooner. Due to the beauty of technology,
I was able to view Davids performances
and interviews and witness his amazing
transformation. During the months of
grueling competi-
tion he went from a
self-professed word
nerd who appeared
to be playing at be-
ing a musician to a
bona fde rock star.
From the hair on
his head to the hair
on his face, from
the bracelets on his
wrists, to the boots
on his feet, Cook
morphed into just
the right look--top to
bottom. Admittedly,
Im a true rocker at
my core but talent
is talent and good
music is medicine
for the soul regard-
less of the genre.
All I can say is thank
you Andrew! The
world might have
missed out on David
altogether if not for
the audition twist
of fate. As Paula so
aptly commented in
earlier rounds, You
are it. You are the whole package. In
this case, her assessment was dead on
accurate.
Since the win Cook has made the
traditional rounds and been featured
on all the major talk shows. Yes, he can
sing, and hes a natural entertainer with a
compelling stage presence. Whats even
more impressive about this 2-year-old
superstar in the making is he, indeed, IS
a nice guy. Even Simonwho rarely says
anything positive about anybodycom-
plimented David for being a tryer and
one of the nicest most sincere people
theyve ever had.
Im happy for him and his family
and friends. Im happy for his hometown
that fervently got behind him. Im happy
for the music loving public who is go-
ing to have a new rocker on the block
to enjoy. America should give herself
a standing ovation--with the gazillion
number of votes castshe got it right.
Isnt it grand? Winning doesnt have to be
the end all be all, but
winning can be the
perfect outcome for
the right individual.
David Cook is the
right individual. He
was already a win-
ner before Idol. His
victory takes a good
life and makes it bet-
ter. There are lessons
we can learn from
his captivating story.
Most of all, its heart-
warming to know that
sometimes good guys
DO fnish frst.
Nowthe next leg
of the journey begins,
and well see how
David handles whats
ahead. This is some
pretty heady stuff,
but David seems to
have a good head on
those broad shoul-
ders. Hes been given
the chance to make
musi c on a l arge
scalesomething he
passionately loves-
- and make a living to boot. My guess
is hell do great. My guess is well be
seeing and hearing quite a bit from Mr.
Cook. One thing you can be sure, David
is having the time of his life.
PZS POINTERS FROM DAVID COOKS
IDOL JOURNEY
You are special enoughThink of the
odds. David went from about 0,000
to . He came in frst place among all
those who auditioned. He beat out plenty
other talented artists. He was special
enough to get there and special enough
to win. Perhaps the planets were all
aligned in his favor. Perhaps the rock
gods were looking down and anointed
himwho knows. Regardless, he rose
to the challenge and it paid off. He had
loving, supportive people around him
who believed in him and his gifts and
talents. Dont forget how special you are.
You have talents and gifts to share. Get
about the business of making your goals
a reality. Surround yourself with uplifting
infuences. The world needs each of us
to be the unique contributors we were
designed to be.
Winning is a relative state of mind
Mankind has developed an attitude if
you dont win the top prize, the title,
the crown, the belt, the cup, the ring, the
green jacket, the championship, or the
gold medal, you are a colossal loser. How
many times have you heard, Nobody
remembers who comes in second? Look
no further than the guy who fnished right
behind David in the AI fnale. Look no
further than little David David Archu-
letaand youll see how ridiculous our
attitude has become. Heres a -year-
old young man who sang his heart out,
and gave it everything he had, and was
thrilled to come in second place behind
Cook. What a sweetheart this kid is!
The refreshing thing about these two
opponents is the caring and respect they
show for each other and the genuine big
brother/little brother bond they formed
over the course of the journey. It was
as though they were only competing
with themselves and never against each
other. This, I believe, brought out the
best qualities in both Davids and should
serve as inspiration to others. These guys
are both winners in life and will have
successful music careers no matter who
won. See yourself as a winner. Live your
life with that winning state of mind and
you will fnish your race on top. Be kind
along the way.
All you can give is your bestWhatever
you endeavor to attempt in life you must
go into it prepared to give it your best
effort. Anything short will fall short and
wont do. If you leave it all out there on
the stagethe stage of lifethen youve
done everything possible to succeed. If
you dont try and try and try again, you
wont know. It may take a lot of trying.
It may take a lot of doing. It might not
be easy. (Its not supposed to be.) Keep
at it. Were all not meant to be the winner
of American Idol. Thats David Cooks
destiny. Your destiny is yours alone.
When you give your all, when you do
your best, you stand the chance that it
just might be enough.
Preparation meets opportunitySorry
but there are no free rides. Free rides are
deceiving and full of hollow victories and
shallow substance. Hard work and prepa-
ration are key components to achieving
your goals. David Cook might have gone
to the auditions on a whim, but when he
got the green light to Hollywood he had
to have the goods to stay in contention.
He had been steadfastly working on his
music and artistry for many years. While
its unclear what the future holds for this
extraordinary star, Idol has presented him
the forum to take his skills to the next
level. Now, as the winner, there are no
limits to what this talented, witty, char-
ismatic musician can achieve. Whatever
your calling happens to be, get good at
what that is. Be prepared so when that
door opens or that opportunity arises you
can embrace it ready, willing and able.
Dont mistake confidence for arro-
ganceIf you dont believe in yourself,
how can you expect others to take you
seriously? When you hear Obama or
Clinton or McCain speak do you get
the impression, for an instant, that they
dont believe in themselves or in their
message? You cant sell it if you dont
believe it. You cant be taken seriously
unless you are seen as a serious player.
That feeling comes from the inside as
you show yourself to others and to the
world. A semblance of confdence goes
along with such an attitude. I read some
comments about Cook as being cocky.
Dont mistake confdence for arrogance.
David believes in his talents and knows
he can do this. He took the criticism that
the judges threw his way graciously.
Any guy who will purposefully wear an
orange rubber wristband on behalf of a
little girl with leukemia is anything but
arrogant.
Gratitude can be sexyTheres noth-
ing like an unpretentious dork from
Blue Springs MO, who can give Chris
Cornell and Raine Maida a run for their
rock status. David Cook has an air and
a flair that can only be described as
humble-hot. He seems to display so
much appreciation and gratitude for
the good fortune bestowed upon him.
This singer-songwriter proudly displays
the initials ACthat honor his broth-
ers Adam and Andrewon his white,
left-handed Gibson Les Paul electric
guitar. Even during his victory song
he acknowledged runner-up and buddy
Archie and included him and the rest of
the Idol top fnalists in his spotlight mo-
ment. (Such a gracious gesture.) Move
over Justin Timberlake. Looks like Cook
has brought sexy back in a big way. Just
goes to show that sweet and sexy can go
so happy together.
Something bigger than youA strug-
gling bartender, most-time musician was
plucked from his Midwestern obscurity
and won the biggest competition of its
kind. Some could say he lucked out.
Please! Luck has very little to do with it.
The universe has a way of giving us what
we need if we allow it. When we open
ourselves up to the wonders that are out
there waiting miraculous things happen.
The journey David Cook is on has been
charted for him by a force bigger than
himself. With expectations in check, he
sees the big picture and is diving in, go-
ing with the fow-- enjoying every minute
of the experience. We congratulate him
and wish him well. There is a plan for all
of us. Thats the purpose of living. Some-
times it is hard to fathom. Sometimes its
hard to dream big enough. Begin today
by dreaming big. The plan for your life
will show itself when you are fnally
ready to see it.
Pz is the author of Club Shattered.
As a motivational writer and personal
power coach, Pz specializes in the area of
relationships and the human condition.
Contact Pz with ideas, questions, or
feedback: pzpower@aol.com
Visit her website www.pzpower.com
I look up at that stage
and youre standing in
your truth delivering
unbelievable songs
with integrity and orig-
inality. I applaud you
David Cook.
Paula Abdul~
Youve been hurt.
Your heart has been broken.
Your world is about
to come unglued.
WHAT DO YOU DO NOW?
In Pzs NEW
book
Youll fnd
the answers.
Circle Books
Sarasota
941.388.2850
NOW AVAILABLE AT:
Haslams Bookstore
St. Pete
727.822.8616
Cool Crystals
Largo
727.559.0007
pzpower .com
amazon.com
naturalmuscle.net
jimsaminc.com
p
h
o
t
o
b
y
J
e
f
f
Y
o
u
n
g
pzs perspective
a lesson in
WINNING
sometimes good guys do fnish frst
2 Natural Muscle June/July 2008 Natural Muscle June/July 2008
Natural Muscle June/July 2008 Natural Muscle June/July 2008
J
ust a few years ago I was a very
sick patient in the shock trauma
unit of Prince Georges Hospi-
tal. I was hit by a dump truck
on my drivers side door on my way
home from swim practice, my body
was crushed from the impact! The
force of the crash knocked my heart
across my chest, damaging all of my
organs, losing over 0% of my blood,
collapsing one of my lungs, and also
breaking several ribs along with my
clavicle and pelvis. I was trapped in my
car at the accident scene and it took the
jaws-of-life to get me out of the vehicle
in just enough time to get me fown
out. I remember being told later by my
parents that I only had ffteen minutes
left to live so time defnitely was of the
essence that day.
When I arrived at shock trauma,
the main concern was my heart and to
get the internal bleeding to stop. After
several operations, there was nothing
else to do but wait. As each day went
by in my hospitalization period, they
said that I was in Gods hands; it was
unsure whether I would leave my hos-
pital room in a wheelchair or a body
bag, and the day that everyone knew
that I would live would be the day that
I left the shock trauma unit.
In all actuality, my parents told
me that I was the worst patient in the
unit for many weeks besides those who
were on their way to
the morgue. I was in
room nineteen for over
two months, and for
those months I was on
the brink of death. In
a chemically induced
coma, I laid there on my
back paralyzed and in a
state of total confusion.
I woke up not knowing
how I got there because
of all the medication and
amnesia that it gave me.
It was a horrifying
experience, especially
when I tried to look out of my room
and saw nurses pushing stretchers by
with white sheets covering the other
patients because they were not as lucky
as me. My parents would come into
my room and would stand there and
hysterically cry the whole time, and try
and explain to me the situation that I
was in.
I will never forget the day where I
learned how to talk again. After several
attempts to get me to say a few syl-
lables, one lucky day it just happened!
My respiratory therapist hooked this
object up to my neck, and I struggled
to sound out a few words, all of a sud-
den I just starting talking. I could not
believe I was talking, and neither could
anybody else! There was always a pos-
sibility that I had brain damage, it was
an unknown. All the nurses and doc-
tors came running in and they all broke
out in tears instantly when they saw
me. My parents came running around
the corner because they had just arrived
for visiting hours, and they were awe-
struck. I remember telling my dad that
everything was going to be okay, and
he couldnt keep his composure and
just burst into tears. As for my mom, I
dont think she stopped crying for the
entire time that I was in there. The day
that I learned how to talk again was
truly a miraculous day.
After fourteen surgeries, thirty-
six blood transfusions, and plasma
MY JOURNEY OF FAITH, HOPE
AND MOTIVATION
I was in room nineteen
for over two months,
and for those months
I was on the brink of
death. In a chemically
induced coma, I laid
there on my back par-
alyzed and in a state
of total confusion.
treatments, things were fnally look-
ing positive for me again. This all
happened only a few years ago, but it
all still seems like yesterday to me. I
honestly wouldnt be here right now if
I didnt have the support and determi-
nation from the amazing faculty and
staff of Prince Georges Hospital and all
the wonderful people in shock trauma
who went above and beyond to save
me. I am forever grateful for all of your
support.
As I look back at it all, I will
never forget those two months where
my life was on standby. Room nineteen
in the Shock Trauma Unit of Prince
Georges Hospital is not just a room to
me, it is the place where I was saved,
and is also the place where I found out
that miracles happen to those who be-
lieve! I became a survivor!
After the accident, I was nothing
more than a skeleton. My dreams of
going to college and swimming on the
team were over. I was told that I would
never have a life after that. I was told
that I would never walk again because
of the severe damage to my pelvis. I
worked hard to not only walk but run.
I was told that I would never be able to
swim, but worked hard to actually get
to the point where I was able to swim
on my collegiate swim team this past
year and was one of the fastest swim-
mers in the conference. I was told that
I would never be able to lift weights
again because of the severe nerve dam-
age to my left shoulder.
I worked hard to get to the point
where I could bench 2 lbs. I re-
member when I was in my physical
rehabilitation center, I was able to only
bicep curl 2. lbs. and now Im curling
0 lbs. reps on each arm. I guess I was
told a lot of things, but the doctors and
physical therapists never factored in the
power of determination, and that is one
thing that kept me alive.
This all happened in 200 but it
still feels likes yesterday to me. Since
then, I have used my story to bring
hope and inspire others. I am in the
process of writing a book with Brian
Grenier from the Daily Peloton in order
to get this message of hope out!
We have created Team Boyle
which is a team of people from around
the world that have over come ob-
stacles or are in the process of over
coming obstacles through the hope
and healthy lifestyle that sports afford.
People that join the team get a Team
Boyle T shirt, ball cap, water bottle,
monthly e mail up dates and access to
pre set training plans that I used! They
get all this for a small yearly member-
ship fee! I also have a foundation at
the hospital where I was saved and
donations can be made in my name at:
PGH INFO
Just recently I decided that I was
going to train for another goal that I
had before the accident. That goal was
to compete in The Ford Ironman Tri-
athlon. Back in June I contacted Iron-
man management about my plans, and
you know, I got the response I wanted.
They reserved a media slot for me to
compete in the Ford Ironman World
Championship in Kona HI where the
best triathletes in the world compete!
They told me that he would reserve a
spot for me and they are going to pre-
miere my story, background, and foot-
age of my training on live TV, Dec
200 on NBC.
I now know that being a survivor
brings with it the innate responsibil-
ity of helping others that may be in
similar situations. I believe that as a
survivor you become a pawn in a much
bigger game whose outcome you may
never be aware of. The lives you af-
fect as a survivor become infnite in
nature but the same message is carried
through, NEVER GIVE UP. Would it
be a young man or woman who was
suffering from cancer that would see
my story and resolve to NEVER GIVE
UP? Did I effect some one in a posi-
tive way on my journey when their life
was headed in a negative direction, I
dont know, I cant fathom it but this
one thing I do know, it is no longer
about me!
Brian J. Boyle
Natural Muscle June/July 2008
Natural Muscle June/July 2008 Natural Muscle June/July 2008
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*When combined with increased exercise and a low calorie diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Natural Muscle 10-4-2007.indd 1 5/28/08 5:16:59 PM