La NUTRITION _, TRAINING FAT LOSS DRUGS TRIPLE ioT 2 fi DIE | BABESBUILD MUSCLE -BURN FAT+ NO BULLSHIT! Ce ee TT ME NUTRITION & PERFORMANCE wit Cee et ets Penne eee St eee Cee eae] oe a ne Ree eed Dt ee urea rene Nae ed ed eee ee ena De eee peer a) Rn esa sg eae ced eee Ceara PCS eta aetna Be ea el eee a ears TG oe ea ea ee BON ae By Rbbia Duan, Wi Bg SL Dad ee aoe penetra perenne erat Mas) eee ee Pee) Reh Cea ic} Dea) De eee ge a il Dieent a CO ea rr arene rane mE DRUCS RU Cana pC eo Se eae ee ee Teac eee ee ere an Dy a reed enn a Cee rT eee ae ae it eee ne ue nD usd Cree aa Cree ee et a as Cel Research: Health & Performance Peer inert ren ee ee Bodybuilding Science Thermal Therapy for Ultimate Muscle eee on ae UR re ee en acd eee ea ens Rt ee ge ee)MD'S INSIDE STACK cre ee eed on ees eee coe Sey eer Te Tet pee yen Deen Pe ees ed Uc re nn a ee ed eee ned hy crt ery te Bree al tt) a), — 5 FEATURES SN Ua a apr) ee eed a a ae ee Ena Coe era eae ea aS RELENTLESS PURSUIT! Grigori Atoyan Proves eee eae Beta et eRe era Cee ee eee Ger a Lee ie ny THE GIRLS OF METROFLEX Piuroy.ohy8y Per Bere Novernber 2009 www.musculardevelopment.comCSC eee nee eee WIADE \§ editor's letter IN THE USA T [ene ee Cee i me ec anes eer ea ee eg 'Sea, the time has come to make way for the new that led to achieving his pro card. The road has been a Pere aed ce eres oe ed Cee UC ce i eC a eee euch) attempt, did he achieve his goal. is here to bring you the newest, ere een) Scien ee) RUC ene eee Cree ee ea ene \ Scenes ears eee aCe We begin with the man on our moved to Sacramento in 1993 and Cee Pe Cn Ree a Se aE ae Pe ee ea) Rea) ec ce a ne eel journey of a thousand miles begins . PRC ne ee eee) cece ger cre Pee ce as ae eet ee ro) came uae een gee Bema eens Tsar ea a eg Rae een) eeu ere ere ny Pe ea ene re stormed through countless leg ea ten) ee nee c re) Preece ace ns Deca aes Se CES eo Prec wa ec > BOM he discovered that “Once I got up Ded a Reece when the apex was reached, and SCC ees et eee ccs Middleweight Champion at the pee! own ena We all knew Mark was a rising SOE ne Rene eee eee me Rae “Alvisi Makes His Mark” on page Dee eee as Cee crs tes en eae Pee nn nn ee Cea ec aR) ee teen rr Cae cn Striations on top of striations, with lines and details in and in “Relentless Pursuit” see this year's Superheavy- places most anatomy professors don’t even know about. ‘weight USA champion, on page 202. Ron Harris inter. ‘That's howTamer ‘Razor! El Guindy, winner of this year’s 28 MD Re ae ae)TON a Rey /EVELOPIMENT strengths also include an ideal structure with ultra-wide shoulders MAGAZINE Be ee ae ec cea Harris gives us the keys to the ‘razor-sharp’ conditioning thet Publishor/EditorIn-Chiot brought El Guindy so close to winning his pro card. Steve Blectanan Cen A ne a acon Senior Science Eattor Brenden Ray/’ beginning on page 176, Flex Wheeler shares B-Ray's bie Durand, MA Sa ‘= Angela T. Frizal RELENTLESS eS —__ leer eroeries Angee 5 Ea ney Creative Director wT 3 amateur in years, B-Roy en Dare i 4 m got edged out of attain- Associate Ealtor a (4 on ree a) Sree ec) Sg nae Re ccd his CNN job. Its been a ore tate pear eed Comes er ee Corey Case ean) Kienisint ea Angela. Frizalone Pe ee elusive pro card? Comorate Office Gene 800-669-1161, 691-761-9806 Coe ces Girculation Consultants Billman & Ralph Pei Assistant Editor Louise Po Contributing Editors Carlan Colker, Fahey Ph.D. ras cette tined for greatness, and in “Ferocious Potential” Ce ee ee ee eee plays thick muscle from top to bottom, front to back. Seth has been uietly building more and more mass and keeping it under wraps— Sis ere tenniatay Until now. A heavyset kid growing up in Pittsburgh, he immersed ar isto Se eet a eee ed toak him to York's Gym. “My dad said ance he saw the lookin my eyes when | first walked in there and saw the big guys training, he ee ee er ee ey as eee This month we debut “Raw Power” on page 336 by Rodney soa areal Poe oe Seer a eer an to eon mas vcr The rest of the issue is packed to the binder as usual with all the latest cutting-edge research and information on bodybuilding by the ee eee ce ee To Order a Subscription: 1888) 641-80¢ Customer Service & Subscription Inauiries: 3696; 1-800-653-1151 Dee a Ce cayGea oe Mark Alvisi re en Peek Se Mark has one of the best looks Deere Pei) the eye. Mark represents the Cie doesn't look gross like some ee ad Petes Sonn’ deprived of food and water, SRR ees tt Te Cee eee or dea er hci. hay hn oan eo ay Pee oe ee acs ‘and ready for action. His USA | was the basis for my own very modest gains, too. its the type of training tht gives eRe eee ee ue cect ete eet) PA eas serait Cee Dorian Yates: A Classy Guy Wiestecurs ry Prana Pe ad te eee cane ee Principles of Perhaps best of all, Dorian is a gentleman who has class. | Mass Construction Rene keke ecu = = CM eee aur ue ke eo eee ee IR ea me Sten Or eee Say their set. It's like feeding time at the 200. In fact, I've = Peer Sea eee ce ey = Ree eae ee eee ee : ea Eee 2 Oe ED) Rem Ce)TaN 7. at ndustry , —— InsiderBuZzz. Bit lath be REN Beate) beeen nuee Cet ee eed ee a ae In the 202-pound division, Stan McQuay, John Hodgson, Lee Powell, Ricky “Tricky” Ce a a KO tee ua Crane arene Atlantic City Pro— held a mere two weeks prior to ON ae eau ‘Flex’ Lewis, to be added to this impressive list of Sennen yoga Creu Cay Cee eee ae Tea a Ca eee United Kingdom flava to the Olympia EXPO! ete tee to) impressive lineup of pros already qualified to Cor ue een (ou ten eo Pe ee oe td Dugdale and Eduardo Correa. This could be the highlight of the weekend— no doubt the best Pore ee ee EXPO ticket on center stage. cn rere eT ete aes Pree s eee ue Leo) Ce ken Oe ee from the PBWTempa Pro repeet that feat in back- to-beck weekends in Dallas, by besting 2005 NFC ee era eae ener Cee gee ee EL Ane kee ee eg eet eee Oe ate anc ne Cee ota Cuue acs eee Welcome Home, Adela; Prey ece ea Reese nN eS Ogee a ee Teo eee Pee Ce RC eee ena Pee ect ee See oer aaa Ce ee ed Pe eee Se ae eee eae ea ate ce ee ae Det rec) Raa ante kaa Sea ee ee ae) Pee eo ea ee ea ‘stork’ decides to pay her and her husband a visit. No, she is not, pee Can ee a ee tc) ‘On the flipside, one Olympia champ decides to sit and another retums— in the form or former Ms. Fitness Olympia winner, eee Ne eee ee ad Puree ee eee a as Se ea eee eae Sea Meee Cee ace Pee er veer gae cd Peer rer disappearing act after his return to the pro stage in Pitsburgh this past ent ten eat unfamiliar placement of 9” out of Pee tees ee ed “I do cardio when | feel like I should. ‘There is no schedule. I use the treadmill when I do it. Pee ee | meals is a lot different than 3 whole food meals and, Ep ae ony Pence on Nel a4 DTM cl ee a dering what kind of exercises are you using for during your. Perated Crago ae eee ee a eer eee ey Sed a eee ea) ‘+ Rope pushdown for tr’s — 4 sets of 8-10 ete gi eer ees ios Poe Use Pre ee re Eugene, what do you think is the Ce eer eee ereer nerd One as 2. Change exercises every ete Re EU eo a ag crn Se nec oe)Pike exo eevee Co ce) lista ee il Tr aR eens Dee) ree Ea aol Deel UG NMAC etn ers almost every week. Maybe once ee eee eee ee eee ad Ce ees ae ed eee EOS Nat Kea) Pee OM agar) EU ace ae SRN cea eet ee cee ed Se eee ea ee eed ee Een acon Oa ue eee kt ey eed ees anata) eee a cure een Secs cr] Re Ree Red terrae Olympia for the 98 Olympia. | came in at aE Sm re Reedy Pere eee Cierra d Cee eo mae hone’ Rerire eae osc) Ceara eh ‘Actually, it helps loosen up the pump ee ae aed Prone ot cairn) eet te ee Seer) Rea ‘A. Scrambled. Sometimes | add chopped See nee och Preece eT ace ate Gn ean LEIS ASAMANIN HIS LATE 40s >>> Middle age is when you choose your cereal for the fiber, not the toy....A BIG > ee ee ahd CO re an eee a eR ares RMAC teai NOONE Ae aN A GUL aN Nee) [tele outers ang ola ae eee aS TOOYOUNG FOR ME....SORRY ABOUTTHAT, | GET CARRIED AWAY SOME: TIMES, FORGIVE ME MS. HOTTIE GIRL VALARIE...Damn girl, were you a ee een cae ed ener pee Hometown: Monroeville, Ohio Cora eee ez med eee ard Pee ee ad ed eer eee ea a rR Y OA ee ood ee eee ed = % Ps aa a eee re ee eee Tera ee] family, anything outdoorsy (hiking, bik ee eee re eerie Ie ey ca eee ere try, pop, rap, easy listening, etc.) Doe td aa ee ae tee as Sa ea a ad legs Future plans / coer ead ee) Pee ne aa ed how my training comes along); become a Pees eas eae eee) ee eae eae) ‘majoring in early childhood education. | have Sree ue ea eet aa ates eee eer kr ene aes Cee eae eee a school | was @ member of the fall and winter ee dance team and ran track in the spring. My first Pears ee ea rel) Rn nena oe}Pitter era Co ey lithe ial Ce ee nae og 15 Ibs’ I soon realized how unhappy | was with myseff and started doing simple cardio at the local rec center a few times @ week. | saw some results, but wasn't meeting my goal. One of my best guy friends talked me into lifting weights along with my cardio to help burn more fat and tone up. After the first week of lifting weights, | was hooked! eu a ae ec Raa ee eee Mec un mas mtn neu ck ae | should do something with it, so | applied to be promo model at the Arnold Clessic. | have been a promo model at Cae eo ee Perna ace onstage for the first time in spring of 2010. Another goal of eu ee Co eee ee ee eo Se ne ee) advice. | will be taking @ personal trainer course along with Ae rece a eae Role Te nad Toledo. Many people question and judge the lifestyle I live, EO ce um cs ‘YO' VALARIE,YOU GOT ME ON MY KNEES RIGHT Ne aca ee LO Ce a melee Birra acre Xe Rec RS Se Colt I alent. eZ is) Noy er ne a ea reo ence) Come cn td rer) See een Goal for the Future: Tum back the olock eee era et eee ae nee eC Re eo ete ome ee ee a ee a ee Imagined and then some. Being a bit of a throwback, my favorite place to visit is Wrigley Field. They can build all the new ballparks they like, but give me one of the historical originals any day. Even while | was interviewing the likes of Dee Nu aC en ae eC eS LOT mae Run a ee eee cu eee eon are re een ee eke! Pes Cea) ST eee many of the other sporting events. | eR eee) Poe ea rc aay eee es tion, MuscleSport Mag, which covers both Cena working with MD, the sky’s the limit. | feel Seen ee eau es eae es ens ee eae ees better writer. The key to this profession is to Ce ene Re cena? ces aT) www.musculardevelopment.com November 2009al t = Word fear: ut his month we had a number of excellent entries to this contest; eight essays were competing for this montt’s prize and-coming out on top with a third of the overall votes was Big Bri's essay. rtells the story of his struggle ith diabetes and how a bodybuilding lifestyle helped him take back control of his symptoms. Enough said now, ive it up for Big Bri! Living, and Succeeding with Diabetes by Big Bri In August 1997, I was diagnosed with type 2 diabetes. I vividly remember the day that Iwas diagnosed. I was at work and I did not have any balance. When 1 was walk ing, I was using the wall to hold me up. My supervisor saw me and asked me if I was OK? 1 was very disoriented ‘and said, “Telon’t know?” Tended up boing rushed to the hospi- _tal whare Istayed for 2 days. Iwas put (on a few oral medications: prandin, glu cophage, and metformin. Thad good and bad days trving.to-control my. sugars: it was very hard for me to follow the “diet” they gave me. But, in August ~ 2002, Ltried a diet called “Sugar Busters”. This worked very well, My sugar was under control and the diet Was manageable. lost about 20 pounds over @ few months. ‘The doctor and I at the Clinic diel not {Get along. in August 2004, I moved to ‘another doctor and I have seen him since. In January 2005, some.of my. medicines. were interacting with each other and my blood sugar was dropping very low and my ‘energy level was nonexistent, I found out that I had gone into lactic acidosis. Ir was shutting down my hadneys, Again, I was hospitalized One day, I woke up and I went to stand up, everything Spun arolind and T fell on to the Noor Tolle not stand up ‘as [had zero musele coordination. After about 10 minutes Iwas able to get up, Imade it to my bathroom where 1 ‘Koop Smaitios in-ons0 Ihave a low. blood sugar attack. When I got to work I researched this and found that my sugar was somewhere between 34 and 40. I was close to ‘passing out going Into-a diabetic coma: ‘This tarrified me Thava not had a low sugar attack since, Ijust want and saw my doctor the ‘other day, aftor almost a year becauso T don't have insurance, He was 30 proud of everything that. Lhad done and how well Toould read my body signals now. I have 1no circulation problems and or nerve damage from the diabetes, which is exceptional ‘Alter seeing my doctor, !can now cut “Way Insulin dose in hal andl ELIMINATE some other medication that I was taking. ‘Through my weight lose and exercise 1 Thave made my body more receptive 10 the insulin that my body produces. One day soon I hope to ‘be FREE of the medication and controlit all throug diet. ‘owe @lot of the changes in my body due to the exercise ‘and the nutritional advice that I have gained since joining -MD- Since November 2008; started dieting again-I was ‘5 high as 290 pounds. Two weeks ago, around the 8th of July, I was weighing 258 pounds. A total of 32 pounds lost over ToughIy s months. Big Bi tells a great story, and geiting this amount of info condensed into 500 words Is no mean feat, but he managed to do this and to get his story across, with great impact. Big Bri is managing to control an illness which is blighting the western world, Diabetes is reaching almost epic proportions and costs millions in health care costs every yeat, yet with a few changes to a person‘s lifestyle it can be kept under control and keep the need for med- ication to a bare minimum, Adhering to this lifestyle has helped Big Bri, and his dedication is to he commended. Hiding behind the scenes, but still being a helpful part of his journey are the members of the Muscular Development forums. Big Bri has @ very long personal journal thread in the member jaurnals section of the site; for anybody interested in reading more sbout his progress, his thread can be accessed at http:/forums.musculardevelop- ‘Tent.com/showthread php?t=48002 Congratulations to Big Bri— and as always, | look forward to more excellent article entries next month! www.musculardevelopment.com November 2009 et te ee oe ee te 8 MD‘The Glove’ Speeds Recovery and Increases Training Volume During Weight Training ‘The Glove is a thermal transfer device developed by scientists from Stanford University that literally sucks heat from the body without constricting the eurface blood vassels. The davice is a negative pressure small chamber ‘with a water-cooled cone inside, Athletes grasp the cylinder during rest intervals between exercises (6 ‘squats, intervals on the track), which lowers muscle temperature. ‘A University of New Mexico study, Jed by Young Sub Kwon, found that using The Glove during rest intervals between sets increased repetitions and ‘otal exercise volumes during repeated sets to exhaustion in the bench press. Collogerago men did 4 sots of bench presses to failure, with S-minute rest intervals, during which they cooled the hhand with The Glove, heated the hand ‘with The Glove, or rested normally. Heat causes lost energy in the mus- les, which promotes fatigue. The Glove works by tightening the link between fal bresiedown and energy available for muscle contraction by reducing muscle temperature. (Paper presented at American College of Sports ‘Modicine Annual Mooting, May 27, 2003) 82 MD Improving Your Bench Press for the NFL Combine Test ‘Max reps to failure on the bench press is a common measure of strongth and muscle endurance and is included in the NFL combine test Zach Wagner and colleagues from ‘West Point showed that the prime ‘mover musclos are increasingly acti- vated during the exercise with increasing reps. Bench press endurance was highly related to one- rep maximum capacity, bodyweight, and mass. During the test, muscle con: traction velocity and power output slowed with fatigue, but there were no differences between muscle fiber activation in any muscle groups as the test progressed. The best way to inctease performance on a bench press rep test is to get big and strong. (Paper presentod at American College of Sports Medicine Annual Meeting, ‘May 28, 2009) Abdominal Crunches Activate Core Muscles Better Than Planks Core muscle development is central to successful bodybuilding and serves, By Stove Blechman and ‘Thomas Fahey, EdD as the foundation for peak performance in almost all sports. Many personal ‘uainers deemphasize traditional abdom- inal exercises such as crunches, in favor of Pilates exercises such as planks. Anthony Caterisano and co-investi- jgators from Furman University in Greenville, South Carolina found that crunches activated the rectus abdominis (six-pack muscle) and external obliques (side ab rmuscles) 20 percent greater than planks. They measured muscle activation using electromyography. Crunches build core muscle strength ‘bottor than planks. (Medicine Scionco Sports Exarcise, 41: 198-199, 2008) Eccentric Strength Increases More Than Concentric Strength During Intense Weight Training When muscles exert force, they contract ecoentricaly when they lengthen and concentrically when they shorten. Muscles can exert more force eccentricaly than concentrically, particularly at fast movement spaods During standard weight-raining exer- cises, muscles contract at higher per- centages of maximum during the con- centre phase of the lift because ‘eccentric musele strength capacity is greater Howover, Danish researchers led by Emil Sundstrup found that gains were greater in eccentric than con- centric strength during a 12-week weight-training program using stan- dard lits (squat, hack squat, knee extensions, leg curls, and calf raisos. This study showed the importance of including eccentric muscle contrec- tions in strength-training programs. (Paper presented at American Colioge of Sports Medicine annual meeting, ‘May 26, 2009) www.musculardevelopment.com November 2009Elastic Bands Increase Bench Press Stren: ‘Most elite poworifters use elastic bands or chains to provide variable resistance during the lifts. Athletes attach them to the bar and the resist ance increases during the exercise as, the bands stretch or the chains come off the floor. Limited research supporis their use. Matthew Muller from Kent State University and colleagues found that elastic band training increased bench press strength more than traditional ‘bench press training alone. During a six- week training program, men did eithor ‘ive sets of five repetitions in the bench at 85 percent effort using bands, or at 100 percent effort without bands. Strength gains were nearly 8 percent ‘greater when using bands. The study showed that elastic band assist training is an effective way to improve ‘weightlifting strength (Paper presented at American College of Sports Medicine Annual Meeting, May 28, 2009) Multiple Sets Best For Beginning Weight Trainers Most weight training studies on beginners or untrained people showed ‘that multiple sets produce no more ben fits than single-sat workouts. Critics say that these studios were poorly supervised and that multiple sets would ‘be superior if people tained hard, Brazilian researchers, using untrained collage-age men, found that multiple sets produced greater strength gains than single sets, The subjects per- formed 8-12 repetitions of knee exten- sions and elbow flexions on a resistance ‘machine (isokinetic dynamometer) for ‘one or three sets during a six-week ‘raining period. Multiple-set programs were best for beginning weight train cers. (Paper presented et American College of Sports Medicine Annual ‘Meoting, May 28, 2008) 84 MD RESEARCH D Training Anaholic Hormone Response to Weight Training Greater in Men than Women Increased levels of anabolic hor ‘mones, such as testosterone and IGF- axe critical for the training responses that increase muscle mass and strength. For example, studios by Shalender Bhasin from Boston University found that increases in mus- cle hypertrophy were directly propor- ‘onal to blood testosterone levels. Men hhave larger muscles than women, so the response of anabolic hormones to ‘raining might be significant in deter mining the training response. ‘A study from Springfield College in Massachusetts, lod by Jason Sawyer, found marked gender differences in testosterone and IGF-1 following a ‘woight-training workout. The authors speculated that gender differences in ‘mechanical stress during the exercise ight have accounted for the differ- ‘ences in hormonal response. (Paper pre- sented at American Collage of Sports ‘Medicine Annual Meeting, May 28, 2008) No Racial Differences In Blood Pressure Responses To Weight Trai ig ‘African-American men have a higher 1k of hypertension (high blood pres- ssure) and type Il diabetes. Compared to ‘Caucasian men, African-Americans tend 1» have stifer large contral arteries, Jmpaired blood fow control in smaller arteries, and higher blood pressure. Weight training increases blood vessel sriffness, 20 itis unclear whether racial lfferences exist in response to resistive Kevin Heffeman and co-workers from the University of Minois at Urbana- Champaign found no racial differences By Stove Blechman and ‘Thomas Fahey, EdD in blood pressure in the aorta (large artory leaving the heart), carotid arcery (supplies the brain), or whole-body blood vessel resistance, folowing a six ‘weok woight-training program. Weight training decreased hlcod pressure equally in both racial groups. Weight ‘taining is valuable for improving car iovascular function and reducingy blood pressure, (Paper presented at American College of Sports Medicine Annual ‘Mooting, May 28, 2008) | HY at hau ETT ET PTT UAC wwwr.musculardevelopment.com November 2009Obesity Suppresses Testicular Function ‘Obesity is bad for your sex life ‘Most women don’t like fat guys, and excess adipose tissue interferes with ‘metabolic health that controls erec- ‘tions and testosterone levels. Australian researchers, in a review of erature, concluded that obese men tend to have lower testosterone and the biologically-active free testos- vorone. To make matters worse, age- Lnked declines in testosterone ocour fastor in overweight and obose men. Obesity increases risk factors linked to low testosterone levels such as obstructive sleep apnea, insulin resistance, and type 2 diabetes. High body fat levels, particularly in the abdomen, interfere with hormones that control the reproductive system and decrease sperm quality. Weight loss increases testosterone and free ‘testosterone and improves reproduc- tive health. (Molecular and Cellular Endocrinology, in press; published online June 18, 2009) The id Gland and Obesity ‘The thyroid is a large hormone- secreting gland thet lies just below the Adam's apple. It secretes thyrox- ine (T.) and thiodothyronine (T:), that help regulate metabolic rate. Thyroid stimulating hormone (TSH), reloased by the pituitary gland in the brain, contzols the release of thyroid hor. mones. T; and T: increase oxygen consumption and caloric expenditure, help regulate protein synthesis, pro- ‘mote sugar release from the cells, and stimulate fat breakdown. Many bodybuilders take thyroid hormone supplements to help them lose weight. ‘Thomas Reinehr, from the University of Witten/Herdecke in Germany, in a review of Litera: 90 mp ‘ture, concluded that TSH and increase in obese people in an attempt to normalize weight, Rapid ‘weight loss causes decreases in TSH and T;, which at least partially accounts for the difficulty in maintain ing lost weight, Changes in thyroid hormones seem to be @ consequence, rather than a cause of obesity. (Molecular Cellular Endocrinology, in ‘press; published online June 18, 2003) Follistatin Promotes Fat Cell Growth Follistatin is a chemical produced bby almost every call in the hody. It is of great interest to bodybuilders because it inhibits myostatin— a chemical that prevents muscle growth. Researchers from the Ohio State University found that mice given a single dose of follistatin increased body mass and strength. ‘The tweatment increased skeletal muscle size throughout the body but did not affect heart muscle. A single dose of follistatin continued to increase strength for 60 days, and the By Stove Blechman and ‘Thomas Fahey, EdD increased strength persisted during the 560-day experiment. ‘This study showed that follistatin inhibited myostatin and increased strength and muscle mass in animals. The research captured the imagina- tion of bodybuilders and strength ath- letes, and supplement companies advertise follistatin or follistatin- boosters on the Internet. Even if you could buy the real stuff, taking follis- tatin supplements might not be such 18 good idea. ‘Swedish researchers from the Karolinska Institute showed that fol listatin promoted fat cell growth and could contribute to chronic obesity and insulin resistance, In other ‘worda, follistatin could make you stronger, but it might also make you Took like a tank, Journal Clinical Endocrinology and Metabolism, 94 3008-8008, 2008) Portion Size Influences Food Intake Would you consume more calories if given a plate containing 10 large: cheeseburgers or a plate containing 20 mini cheeseburgers (the burgers on both plates contained the same number of calories)? According to a study from Wageningen University in the Netherlands, you would eat more when faced with the larger por- tion sizes. People were given large (19 grams) ‘and small (5 grams) portions of choco- late custard, but allowed to eat as ‘much as they wanted. Those who received the larger portions ate 10 percent more calories. Cafeteria stud- ine using college students found simi- lar results. Students ate less food. when given smaller portions, even though they could eat as much as they wanted. Parents trying to help kids lose weight should serve small portions at dinner and let them take seconds. They might eat less and lose ‘weight, (American Journal of Clinical Nutrition, 90: 269-275, 2008) www.musculardevelopment.com November 2009