Muscle Amp Performance 5 2012

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FROM MILK TO MUSCLE: HOW PROTEIN POWDER IS MADE

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by
MUSCLE & PERFORMANCE
May 2012 • muscleandperformancemag.com
THE DEA
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It requires ama
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ngth
THE 15
feats of stre
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G I NNER ’ S FOR
A BE FITNESS
GUIDE TO
Cro s s F i t And how to
get them
onto your
plate
MAY 2012, VOL. 4 NO. 05
MAY 2012 $4.95 / $5.95

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IPPE D
GE ICKT R
QU 03
T I P S 01
5
Reduce your
caloric intake.
Manage your Despite all the diets out there, weight
carbohydrate intake. management still comes down to
calories consumed versus calories
In a typical diet, your body utilizes
burned. Calories are either converted
FOR
carbohydrates as your main source of energy.
By lowering (not eliminating) your carb intake to energy, which are utilized as
you are forcing your body to use fat and physical energy or excess calories are
converted to “stored energy” (bodyfat).
BRINGING
protein for energy and therefore eliminating
bodyfat stores. When lowering carb intake it Reduce your calories and you will begin
is important to increase your protein so that to tap into and eliminate the storage of
fat. Utilizing an appetite suppressant
OUT THOSE
your body doesn’t cannibalize your
hard-earned muscle. will help you manage your hunger and
cravings. The weight loss product
02
ROXYLEAN™ from BPI SPORTS is
SIX-PACK one of the most popular and

effective products
available.†*
ABS FROM Lower your estrogen and bump

UNDER your testosterone levels.
Estrogen is primarily a female hormone that promotes both fat
storage and water retention. To effectively lower your bodyfat stores
THAT you must manage (lower) your estrogen levels.

An estrogen modulating product, such as A-HD™ will help promote
both lower estrogen levels and higher testosterone levels.†* Higher
EXTRA testosterone will also help you maintain muscle size and fullness
when restricting carbs on a lower calorie diet.
LAYER OF
UNWANTED Testosterone
BODYFAT Booster †
*
*
TESTOSTERONE BOOSTER
†
ANDROGENIC AND ESTROGENIC

MODULATOR
* †
PCT (Post Cycle Therapy)

* †
DISCLAIMER: The information presented in this ad is intended for healthy individuals. Get the consent of your
physician before beginning the 5 Quick Tips to Getting Ripped.
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION.
THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
†When combined with a proper exercise and nutrition regimen. Based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings.
02-TOC.indd 4 3/21/12 12:41 AM

04 Stimulate your
metabolic rate
Everyone has what is called a Metabolic Rate. This refers
to the amount of calories the body expends in a day. By
increasing your metabolic rate (metabolism) you are able
to burn more calories in a day. Since the amount of lean
muscle mass you have has a direct impact on your
metabolic rate, maintaining muscle is a key component to
creating a positive fat burning environment. Going back to “Get Ripped Quick”
tip #3, this is why a test booster is an important piece of nutrition plan,
this puzzle. In addition, a metabolic booster such as Here’s a sample diet for a
190-200 pound male,
ROXYLEAN™ can help promote an increased metabolic rate looking to lose bodyfat.
and deliver the results you are looking for.†*
T L E A N D IET
GE
Meal 1
8 egg whites
1 whol esepgg
inachcooked)
upoa
1 ccup ts (unn
¼
8 z fruit o
oup s a lm
½ c
O r
ds
1 oz almon
Weight Loss Meal 21 cup spinach ilapia
8 oz chic keney breast or t
Agent oz Turk
†
*
e
¼8 cup cooked ric
APPETITE SUPPRESSANT * Meal 6
†
Meal 3
INCREASED METABOLIC RATE
†*
kgegnie s
1 cucphicve
EXTREME FOCUS & CLARITY
†*
6 oz estoes f
tota
ottapo lean bee
8 oszwepe
6 oz , f is h o r
Sa6 ozorc¼
lad hicckupen
veggies
Meal 5
05
Increase your
Meal 4
1¼ c½
¼ cup
z naalmond
anotu
e
ripc rice
1 culm
¼ oz a on
6 oz
ds
chicken
s
calorie expenditure. Me al 4
Going back to our first tip, the key to reducing bodyfat is by
Meal 5
8 oz tilapia lar)
burning more calories than you consume. By increasing your
alm
¼ oz1 a
leds
ppon e et or regu
cardiovascular activity you are increasing the amount of calories
t o e s (s w
ggpieosta
that you burn in a day and again forcing your body to attack those
bodyfat stores for energy. At a moderate pace, the average
1 cup8veoz
k en
6 oz chic
person can burn 300-400 additional calories a day with 20-40
3
minutes of cardio. Whatever your daily schedule looks like, we
ale6al
MeM
can all use an energy boost and some extra motivation to get in to
a
reast or tilapi
the gym and blast through that cardio session. A long-lasting
8 oz turkey b
medium spears
energy and focus product can be your best friend. Try taking a
single ROXYLEAN™ pill 20-30 minutes before your cardio
ra gu s
p -
v 2
e g0gie
s
A ½cpa u
ed rice
session. Remember that it is ultra concentrated so you don’t need
1 cup cook ef
to take more than one capsule.
be
6 oz lean
02-TOC.indd 5
Meal 2 3/21/12 12:42 AM
*Of
Gas
02-TOC.indd 6 3/21/12 12:42 AM

Team Gaspari Pro MMA
BRIAN STANN
Follow Us:
*Offer valid May 1-31, 2011 in stores only while supplies last at the Vitamin Shoppe. Discount off MSRP.
Gaspari Nutrition, Inc. • 575 Prospect St., Suite 230, Lakewood, NJ 08701 • For More Info Call 1.732.364.3777
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8 / MUSCLE & PERFORMANCE . MAY 2012 MUSCLEANDPERFORMANCEMAG.COM
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MUSCLEANDPERFORMANCEMAG.COM MAY 2012 . MUSCLE & PERFORMANCE / 9
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†Based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings. When combined with a proper exercise and nutrition regimen.
Lamar and Kyle are members of Team BPI and have received complimentary BPI products in exchange for their testimonial.
MAY 2012 . MUSCLE & PERFORMANCE / 11
1
MUSCLEANDPERFORMANCEMAG.COM
02-TOC.indd 11 3/21/12 12:43 AM

CONTENTS 05.12
38
THE SPORT OF FITNESS
No longer a subculture, CrossFit has cracked
the mainstream and shows no sign of slowing
down. By Mike Carlson
FEATURES
51
FIT FUEL
These 15 foods seamlessly merge
health-boosting and muscle-growing
properties and should feature heavily
in any fit feast. By Matthew Kadey,
MS, RD
61
BEHIND THE SCENES
AT A PROTEIN PLANT
Most people don’t think much about
protein powder beyond how many
scoops need to go into their shaker
cups. But we did — and primary among
those thoughts was: “Just how does
our whey go from cow to tub?” So we
went to find out. By Jordana Brown
DEPARTMENTS
17 THE BODY SHOP: Training, Nutrition & Supplements
26 PEAK PERFORMANCE: Strike a Pose
28 FOR WOMEN: When Diets Die
30 PRO CORNER: Moji Oluwa
32 BRAND SPOTLIGHT: Vega Sport
73 PRODUCT INSIDER: BPI Sport’s Blox
74 TOP SHOP: Product Overviews
82 5 WAYS TO: Boost Your Bench
Cover: Greg Plitt Photo by Robert Reiff
DISCLAIMER: MUSCLE & PERFORMANCE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness
of either the products and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the
manufacture, sale or use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised
or discussed in this magazine may be illegal in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services or
techniques. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some
of the products, services and techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.
02-TOC.indd 12 3/21/12 12:44 AM

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May 2012 Vol. 4 No. 5
PUBLISHER Cheryl Angelheart

EDITOR-IN-CHIEF Jordana Brown
CREATIVE DIRECTOR Alexander Norouzi
ADVERTISING DIRECTOR Donna Diamond

ADVERTISING ACCOUNT MANAGER Diva Kakonde
COPY EDITOR Jeannine Santiago
ASSISTANT ART DIRECTOR Alan Stowe
PRODUCTION ASSISTANT Patrick Sternkopf
CONTRIBUTING EDITORS Alison Brown; Mike Carlson; Karla Dial; David Ferguson; Matthew Kadey, MS, RD; Jill Schildhouse;
Steven Stiefel; Eric Velazquez, NSCA-CPT
FEATURED CONTRIBUTORS Peter Lueders, Greg Plitt, Robert Reiff, Pavel Ythjall
Efrem Zimbalist III Chairman & CEO

Andrew W. Clurman President & COO
Brian J. Sellstrom Senior Vice President & CFO
Patricia B. Fox Senior Vice President, Operations
Susan McNamee VP/Group Publisher, Custom Publishing
Muscle & Performance is printed monthly in the U.S.A. © 2012 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly pro-
hibited. The information in Muscle & Performance is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physi-
cian before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874
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the body shop
05.12
SUPPLEMENTS BY STEVEN STIEFEL. TRAINING AND NUTRITION BY DAVID FERGUSON.
THE ABCs
of BETA-ALANINE
Pop quiz: Why would a nonessential amino
acid that’s not thought to be used as a
building block for muscle end up among the
most important supplements for supporting
muscle growth? Here’s the crib sheet:
What is beta-alanine? It’s a unique amino

acid, the only beta amino that occurs
naturally. In addition to being a nonessential
amino (meaning the body manufactures it on
its own), beta-alanine is taken into the body
through foods such as meat, poultry and fish.
Generally, it enters the body as carnosine,
which is constructed of beta-alanine bound to
another amino called histidine.
What does it do? Beta-alanine helps drive

the processes that assemble other aminos
into muscle tissue. When plenty of beta-
alanine is available, the body is better able to
support muscle growth through these actions:
1) Increased strength. Studies show that

muscles with more carnosine in them also
have increased strength.
2) Increased endurance for cardio and weight

training. Beta-alanine (or carnosine) helps
you perform intense exercise for longer
periods. This means you’ll be able to perform
more reps with weights, stimulating more
muscle growth.
3) Increased muscle mass. Increased

strength and endurance ultimately yield better
muscle growth.
How should I take it? In addition to

consuming plenty of lean meats and fish, take
1 to 2 grams of beta-alanine or carnosine right
before and after workouts. In addition, add up
to 5 grams of creatine to your preworkout and
postworkout supplement regimen to further
boost beta-alanine’s benefits.
Photo by Robert Reiff
03-BodyShop.indd 17 3/21/12 12:47 AM

THE BODY SHOP
HERBAL HIGHLIGHTS
HOLY BASIL,
BATMAN!
Holy basil (yes, that’s its real name, though it’s
scientifically known as Ocimum sanctum) helps
reduce inflammation and pain by inhibiting COX-
2, an enzyme that causes, surprise, inflammation
and pain. Native to India, holy basil has been
used in Ayurvedic medicine for centuries, but the
sports-supplement world has only recently begun
to recognize its benefits. In addition to reducing
joint inflammation, holy basil is also an antioxi-
dant and antimicrobial agent. This means it fights
many types of infections and reduces the risk
of diseases like cancer. Holy basil also reduces
cortisol levels, helping you to recover better from
workouts and the stress of daily life.
25
The percentage
increase in
testosterone levels
in men taking 3,000
IUs of vitamin D a
day for one year.
EXTRA EXERCISE
IMPROVE WITH
To achieve higher level results INCIDENTAL
in your training you need a higher
level of nutrition. Dymatize FITNESS
Nutrition has created an We tend to think of “exercise” in very compartmen-
endurance stack to help you train talized terms. Spend a half-hour on the elliptical
harder and recover faster after trainer or an hour in the weight room, and that’s
your workout. your fitness-boosting “exercise” for the day. But
a new study published in the March issue of
Power your performance with Medicine & Science in Sports & Exercise reveals
Elite Recoup , which combines
TM
that incidental physical activity — everything from
BCAAs and glutamine to help put walking to the window to pulling weeds to chop-
the brakes on muscle breakdown ping vegetables — has benefits, too. Researchers
during intense workouts. To at Queen’s University in Ontario, Canada, supplied
maximize recovery, finish with healthy but sedentary and overweight men and
ISO•100 , our cleanest and
TM women with accelerometers that recorded their
steps and other movements over the course of
fastest absorbing and easily
four to seven days. As might be expected, none of
digested whey protein isolate. the subjects hit the advised guidelines of at least
30 minutes of moderate physical activity per day.
But those who moved most did have significantly
higher cardio fitness levels than those who moved
least. This is hardly an endorsement for giving
up regular workouts, but researchers do endorse
what we might call “planning your unplanned activ-
ity” — using the stairs, taking the long way to the
water cooler or spending more time chasing your
dogs or kids (or wife?) around. Along with all that
© 2012 DYMATIZE These statements have not been time in the gym, little things like this can actually
evaluated by the FDA. This product is not intended to make you healthier and happier.
diagnose, treat, cure or prevent any disease.
As individuals vary so will results.
03-BodyShop.indd 18 3/21/12 12:47 AM

THE LIST
6 KITCHEN GADGETS
THAT HELP BUILD MUSCLE
Don’t let food prep derail your clean-eating efforts. Use these gizmos to make cooking for your dream physique an easy reality. — Carey Rossi
IMMERSION HERB MILL

BLENDER Dried herbs cannot compare to
It makes your protein shakes the flavors and health benefits
frothier without taking up too that fresh herbs provide.
much space or time. Blend Unfortunately, cutting and
your protein, liquid and even measuring the latter is a pain.
fruit in your glass and drink. This gadget makes fresh herbs
easier to deal with and ultimately
helps make your food taste
STEAMER
better.
It’s the easiest way to cook
vegetables without adding
oil. We also like that you can
ZESTER
Put down the cheese grater and
cook an entire meal with it. reach for a zester instead. Using
Just place the fish on one a hand-held zester limits the
side or the bottom level and amount of cheese you use while
veggies on the other. Steam still letting you get just enough to
for 10 minutes and, voilà, a experience the taste and feel of
very clean meal. the creamy fatty stuff. It also helps
provide minced garlic in a snap.
GRILL PAN OR
GEORGE FOREMAN GRILL HAND-HELD CHOPPER
Like the steamer, it’s an Chop onions, peppers, carrots
all-in-one cooker. You can and even nuts into bite-size
grill meat, vegetables and pieces that make chopped salads
even fruit (for dessert) on easy to assemble and almost too
one easy-to-clean surface. pretty to eat. No more mutilated
Plus, you can grill in even the veggies and nuts.
worst weather conditions.
CHART ATTACK
READERS, DIGEST
Digestive enzymes are critical for making the most of what we consume. While you may not lack any of the enzymes necessary
for breaking down the nutrients you consume, your body may function more efficiently and you may reap greater benefits (in-
cluding more protein flowing to muscle tissue) if you supplement with an array of them.
FOUND IN ENZYMES HOW THEY FUNCTION NOTES
PROTEIN Beef, chicken, Protease, Protein enzymes If you have problems with protein
eggs, protein peptidase, split the digestion (most common symp-
shakes pepsin, trypsin, bonds between tom: gas), then you may benefit
chymotrypsin, amino acids. most from digestive enzymes that
bromelain emphasize protein digestion.
CARBOHYDRATES Bread, sugar, Lactase, amylase, These enzymes help break If you feel sluggish after
fruit, rice, yams cellulose, down starch (longer, more consuming carbs or have bouts of
glucoamylase, complex glucose chains) into GI distress, then you should look
invertase sugars (shorter, simpler chains for products that emphasize carb
of glucose molecules). enzymes.
FATS Oils, fatty meats Lipase, These help break down dietary If you have GI problems after con-
and fish, butter pancreatin fat (triglycerides, or three fatty- suming meals high in fats, then
acid molecules attached to one emphasize products that contain
glycerol molecule) into three these enzymes.
separate fatty-acid molecules
and a glycerol molecule for
absorption.
03-BodyShop.indd 19 3/21/12 12:47 AM

THE BODY SHOP
IN SICKNESS AND IN HEALTH
COLD KILLER?
We know cold and flu season just ended, but it’s never too late to start
thinking about how to protect yourself next year. Fortunately, re-
searchers at the University of Florida may have found one of the best
defenses yet. The study, which involved 120 healthy subjects with an
average age of 26, found that supplementing with 2.5 grams of aged-
garlic extract for 90 days or more may help reduce the symptoms of
colds or flu by 21 percent and reduce the number of sick days in the
workplace by 58 percent. (Mental note: Hide this magazine from the
boss.) Additionally, aged-garlic extract may help reduce the
number of days one suffers from cold and flu symptoms
by 61 percent. Researchers credit thiol,
a sulfur compound, with causing
the benefit.
MAX STACK
FITNESS FUEL
What you consume before, during and after your workouts can have as much impact on your gains as your
workout itself. You can fuel workouts and promote recovery at the same time with the appropriate workout
cocktail. Include the following in your mixology:
Branched-Chain Amino Acids:

BCAAs do not travel to the liver,
so they are available to be used
as energy much more quickly than
other aminos. In addition, they help
burn fat while sparing muscle tis-
sue during strenuous activity and
reduce cortisol levels, encouraging
faster recovery. Leucine is the most
critical, increasing insulin release
to promote muscle growth and
encouraging protein synthesis. Look
for products that contain leucine,
isoleucine and valine in at least
a 2:1:1 ratio with up to 7 grams
total per dose, and take one to two
doses per day before, during and/or
after workouts.
Glutamine: The most prevalent

amino in the human body, glutamine
aids digestion, enhances recovery,
supports immunity and enhances
muscle endurance by reducing lac-
tic acid. Supplementing glutamine
before, during and after workouts
is a great way to emphasize its
muscle-building effects.
Electrolytes: Critical to endurance athletes, electrolytes are also beneficial for supporting stamina during
long, intense weight-training sessions. Sweat carries away significant amounts of fluid and electrolytes,
including sodium and potassium. While drinking water is part of the equation, it’s also important to recharge
your body with electrolytes — in fact, drinking water alone can further dilute the electrolytes in your cells.
Taking in an electrolyte supplement before, during and after workouts helps keep your system in balance.
FIND THEM ALL IN: Scivation’s Xtend
03-BodyShop.indd 20 3/21/12 12:47 AM

03-BodyShop.indd 21 3/21/12 12:47 AM
THE BODY SHOP
EXPERT TIP
BLAST
YOUR
BICEPS
Dumbbell curls, barbell curls, cable
Our Elite ® Gourmet 6-Layer Protein Bar
curls. Is your biceps routine starting
is not only packed with protein, it's to feel a little repetitive? Perhaps it’s
also the best tasting bar you can buy. time to shock the system, and celebrity
trainer Jay Cardiello, CSCS, CPT, has
At home or on-the-go, getting your just the thing. Simply reach back into
protein between meals should be an your memory banks and recall that
indulgence, not another workout. classic element of the Presidential
Physical Fitness Test, the flexed-arm
hang. “I use it to exhaust the biceps
before doing a combo move like Zott-
man curls to totally fatigue the muscle
after a hard training session or as a
high-intensity training technique to blast
out the arms,” he explains.
TRY THIS: Grasp a pull-up bar with an

overhand grip (palms facing out) and
perform the first half of a pull-up. Then
simply keep your elbows bent, your
chin above the bar, and your feet off
the floor for as long as possible — or at
least longer than your training partner,
who can time you with a stopwatch.
(Training solo? Count Mississippis.)
“Below 15 seconds, you need to hit the
gym more often,” Cardiello says. Forty
seconds or more, however, is consid-
ered excellent. — Steve Mazzucchi
SUPER SUPPS
R'S These supplements, our picks for the

I T O month, work particularly well with
ED ICKS the training and nutrition programs
P
in this issue.
MHP X-Fit MHP X-Fit Prolab Nutrition Natur’s Diet

Trainer Power BCAA Plus Biscotti
© 2012 DYMATIZE. These statements have not been evaluated

Barn Dad Nutrition Dymatize Nutrition Elite Prolab Nutrition
by the FDA. This product is not intended to diagnose, treat, cure or Ultra Fiber DX Whey Protein Isolate N-Large3
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P2233_6_MnP_MAY12_HYDSTM_1p.indd 1 23/02/12 2:32 PM P223

03-BodyShop.indd 24
P2233_6_MnP_MAY12_HYDSTM_1p.indd 1 3/21/122:32
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:32 PM P2232_6_MnP_MAY12_NCORE_1p.indd 1 01/03/12 12:24 PM

:32 PM 03-BodyShop.indd 25
P2232_6_MnP_MAY12_NCORE_1p.indd 1 3/21/12
01/03/1212:48 AMPM
12:24
PEAK PERFORMANCE
• Hemphill recommends setting aside 20 minutes
per day to practice at home, focusing on one type
of pose each day. For example, Mondays might
be your day to work on standing poses, while
Wednesdays might be devoted to hip openers.
Within each category, choose four or five poses
to hold for two minutes each, taking care to note
where you are holding back and where you might
be able to move deeper into the pose. Without
your regular studio class to prescribe the order
and length of each pose, you may discover that
being your own teacher provides special insights
into your body’s limits and possibilities.
• New adherents to yoga might be surprised by

how sore they are the day after class — a testa-
ment to the degree to which muscle fibers are re-
cruited by the practice. Hitting the gym to work
on strength (try lifting in the 6-to-10-rep range)
and improve balance (try using stability training,
i.e., doing crunches, squats, push-ups or other ex-
ercises on anything from a Bosu ball or wobble
board to an exercise ball) will help you make great
strides in the studio. So will maintaining cardio fit-
ness, so keep running, swimming or cycling.
THE MENTAL
Yoga is as much about breath work and mental fo-
cus as it is about the postures. To take your prac-
tice to the next level, try a combination of breath-
ing exercises and meditation to complement the
physical aspect.
• Pranayama, or breath work, is often incorporat-

ed into studio classes in tandem with the postures,
STRIKE A POSE but Hemphill encourages her students to work on
it separately, as well. An easy place to start is with
Being the best yogi you can be doesn’t require the ability to bend
ujjayi pranayama, otherwise known as “Darth Va-
your body into pretzel-like shapes. It just takes focus and practice.
der breath.” Inhale and exhale through the nose
By Alison Brown
while trying to hug the air slightly at the back of
B
the throat. Inhale for four counts and exhale for
ack in the 1960s, the word “yoga” may have conjured images four counts, pausing for a beat in between. Con-
of flower children and life on a hippie commune. These days, tinue this cycle for two minutes. If four counts is
however, yoga is more for hipsters than hippies, and the initially too long (or short) for you, you can change
practice has earned a place at the very center of mainstream the length to something that suits you — just be
fitness culture. Though yoga is a fundamentally noncompetitive activ- sure to inhale and exhale for the same number of
ity, built on self-acceptance and an embrace of what the body is able to counts.
do in the present moment, that doesn’t mean that dedicated students
can’t seek to improve their skills as budding yogis. As Los Angeles- • Meditation can be daunting to beginners, but
based yoga instructor Sarah Hemphill maintains, any extra focus that Hemphill suggests the following methods to ease
students give their practice outside their normal rotation of studio into the process. Find a quiet, distraction-free area
classes will “cultivate a deeper inner awareness that will help support of your home and sit on a folded blanket with your
stronger alignment, precision and opening.” legs crossed. Try to act, as Hemphill says, as a “wit-
ness to your own mind,” observing the thoughts
THE PHYSICAL that arise but not attaching any particular value or
Yoga is built on a set of postures, or asanas, that, when done in combi- significance to them. Set an initial goal of meditat-
nation, can enhance balance, flexibility and muscle tone and decrease ing for five minutes and use a timer to avoid the
stress and chronic pain. Taking the time to explore new asanas on your temptation to look at a clock. Add five minutes ev-
own or to fine-tune the ones you work with most often in your studio ery two weeks. 
classes can lead to improved outcomes in your practice.
04-Peak Performance.indd 26 3/21/12 12:48 AM

04-Peak Performance.indd 27 3/21/12 12:48 AM

FOR WOMEN
driven our habits in a certain direction.”

Because everyone (no, it’s not just
you!) tends to fall back into old patterns
under pressure, the key to long-lasting
change is creating new habits to carry
you through the tough moments. That
means recognizing, again, the emotion-
al state you’re in, but then intention-
ally creating a positive link between it
and the new behavior you’re trying to
make habitual. “Everyone is going to
get stressed, have bad days, feel de-mo-
tivated sometimes,” Steinberg says. But
by linking negative emotions to posi-
tive habits — going to the gym or tak-
ing a walk — “then we create a healthy
lifestyle that will last for the rest of our
lives. They aren’t just diets,” he says.
“They’re habits that become lasting
change.”
Visualizing the goal is also a helpful
tool for lasting success. But instead of
plastering your work space with photos
of your favorite fitness model and us-
ing that as a visual motivator to remind
you to lay off the receptionist’s candy jar
when that 3 p.m. slump strikes, Stein-
berg suggests remembering very specif-
ically a time when you were at your peak
— reaching back to a tangible place in
your past when you felt like you were “in
the zone” instead of reaching forward to
a place you’ve probably never been and
can’t relate to on a personal level. “I ask
people, ‘When you were the healthi-
WHEN DIETS DIE est and had the greatest push toward
health, what buzzwords come to mind?’
You not only have the best of intentions, but you’ve also got a solid plan — and
you thought you had a steel will to match. So why can’t you just stick to your They might say, ‘Hawaii sunset.’ That
stinking diet? implies when they felt at peace, weren’t
By Karla Dial stressed out. It relates to a time when
A
they were at their best, so they can re-
s a reader of this magazine, you’re probably not planning to become live those same emotions,” Steinberg
a contestant on the next season of The Biggest Loser. But we all know explains.
that sometimes life can throw us curveballs — job changes, kids, rela- Once you identify what those buzz-
tionship upheavals — that can throw us off our game for a while. And words are for you, use them to push
when the dust finally settles, we find ourselves needing to get back into fighting yourself in the right direction every
trim. time you’re tempted to fall back into old
So what’s a girl to do when that happens? That’s right: Go on a diet. We’re not habits. The result will be positive rein-
talking a crazy fad diet — as a fitness-minded woman, you know you can’t sur- forcement until you succeed in creating
vive on 500 calories a day or cut entire food groups out of your life and actually the new habit. “I have this thing called
be successful over the long haul. You know you need small, frequent meals with the ‘triad of greatness,’” Steinberg says.
lots of protein, fresh fruits and vegetables, and whole grains. So why are you “You’re emotionally aware of your best
having trouble just doing it? state and the ones that create problems
The problem, says Gregg Steinberg, a sports psychologist in Nashville, Tenn., in your life; you prepare yourself to have
and author of Full Throttle (John Wiley & Sons Inc., 2009), is probably some- the correct emotions; and then you cre-
Photo by Robert Reiff
where between your mind and your emotions. “You have to be aware of your ate the right habits. You don’t raise your
emotions and what’s creating your habit,” he explains. “You have to know, ‘When game under pressure — all the great
I’m stressed, I like to eat.’ ‘When some adverse thing happens to me at work, I ones fall back into their habits. And any-
just shut down.’ So the first step is to be aware of our emotions and how they’ve one can do that.” 
P
P
P22
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P2204_MnP_APR12_HYDHC_1pg.indd 1 09/03/12 5:20 PM

05-For Women.indd 29 3/21/12 12:49 AM
P2204_MnP_APR12_HYDHC_1pg.indd 1 09/03/12 5:20 PM
PRO CORNER
How did you start with weight training?

After seeing Pumping Iron, I got a bar and two flywheels and did
the exercises that I remembered from the movie. I went to the lo-
cal sports council and heard people dropping something. It was the
Olympic lifters. I didn’t know weightlifting and bodybuilding were
two separate sports. So I walked in and asked the coach if I could
be a weightlifter, and he said yes. After our group training, I’d stay
behind and do some additional exercises — bench press, curls, etc.
My coaches started looking at my arms and noticed that my chest
and biceps were getting bigger, and they asked me what was going
on. Most Olympic lifters have very big legs and backs, but big arms
and chests can actually hurt you. I said, “Maybe it’s genetics!”
How did your background in weightlifting help you when you

transitioned to bodybuilding?
In weightlifting, we mostly trained for strength, explosiveness,
speed, balance control [and] faster reflexes. So we’d do anything
that would help us in those disciplines. But the benefits were un-
believable. Because of that, I already had all this dense muscle. I
wasn’t big, but I was extremely strong. When I got into bodybuilding,
it didn’t take that long for my body to change. I did my first body-
building show at 23, but I didn’t know anything about bodybuilding
training or dieting. I just walked into it and won the novice class.
Because that type of training is so beneficial, do you still keep it

in your routine?
I still keep my Olympic training because it helps me with bodybuild-
ing. I don’t do any cardio at all. Those lifts are my conditioning. Com-
ing from an athletic background, I wanted to keep the athletic side of
me. If I just do bodybuilding movements, the athleticism will go away.
With that type of intense training, do you find it hard to build

MOJI OLUWA muscle?
See how this former Olympic weightlifter trains and I am a hardgainer, yes. I use Prolab’s N-Large3. It’s very high in calo-
supplements to be year-round lean. ries, with about 45 grams of protein and 600 calories per serving. I
By Eric Velazquez, NSCA-CPT will probably do about 800 calories in a shake or sometimes more
W
when I add oatmeal, peanut butter and a banana. I do that mostly
hen he was 8 years old, Moji Oluwa was on training days. Preworkout, I do their Beta Alanine Extreme, Cre-
late for a bus and got stuck at home atine Monohydrate, Quick Fire and BCAA Plus. Postworkout, I use
watching television. Nigerian program- Prolab’s Glutamine [Powder], then another dose of Beta Alanine
ming wasn’t exactly riveting for the en- Extreme and BCAA Plus, along with a half serving of N-Large3 to
ergetic yet stringy youngster, but as he was flipping get my body back into that anabolic mode. 
through the channels, something caught his eye.
“I didn’t know what it was then, but I came across
Pumping Iron,” he says. “I was wondering how a hu- OLYMPIC-STYLE CONDITIONING
man body could look like that, and I was fascinated. I Here is how Moji Oluwa uses big lifts to build (and keep) his thick,
can’t explain what it was — a light bulb went off in my lean physique.
head, and I said that I wanted to look like that when
I grew up.” Exercise Sets Reps
Not one to let the pieces fall where they may, Oluwa Snatch 5 6
started that week on a career built from iron plates, or *
calloused hands and chalky platforms. Today, he is a Clean and Jerk 5 6
or *
veteran of the 1996 Olympic Games in weightlifting,
Deadlift 5 6
runs his own training business in Southern California
and serves as a fitness model. His look, work ethic * Oluwa alternates between the snatch and clean and jerk each week
Photo by Pavel Ythjall
and enthusiasm for all things health and fitness make on leg day, keeping the movements powerful and crisp, with little rest
him the perfect pitchman for Prolab Nutrition’s line of between sets. He ends every leg day with five sets of six box jumps
onto a 4- or 5-foot-high box. He deadlifts heavy on back day. “Lifting
high-performance supplements, but Oluwa is quickly this way really gets my heart rate up very fast,” he says. “This is all the
becoming a brand unto himself. conditioning I need. I train this way starting six weeks out from a show.”

PRO CORNER
How did you start with weight training?

After seeing Pumping Iron, I got a bar and two flywheels and did
the exercises that I remembered from the movie. I went to the lo-
cal sports council and heard people dropping something. It was the
Olympic lifters. I didn’t know weightlifting and bodybuilding were
two separate sports. So I walked in and asked the coach if I could
be a weightlifter, and he said yes. After our group training, I’d stay
behind and do some additional exercises — bench press, curls, etc.
My coaches started looking at my arms and noticed that my chest
and biceps were getting bigger, and they asked me what was going
on. Most Olympic lifters have very big legs and backs, but big arms
and chests can actually hurt you. I said, “Maybe it’s genetics!”
How did your background in weightlifting help you when you

transitioned to bodybuilding?
In weightlifting, we mostly trained for strength, explosiveness,
speed, balance control [and] faster reflexes. So we’d do anything
that would help us in those disciplines. But the benefits were un-
believable. Because of that, I already had all this dense muscle. I
wasn’t big, but I was extremely strong. When I got into bodybuilding,
it didn’t take that long for my body to change. I did my first body-
building show at 23, but I didn’t know anything about bodybuilding
training or dieting. I just walked into it and won the novice class.
Because that type of training is so beneficial, do you still keep it

in your routine?
I still keep my Olympic training because it helps me with bodybuild-
ing. I don’t do any cardio at all. Those lifts are my conditioning. Com-
ing from an athletic background, I wanted to keep the athletic side of
me. If I just do bodybuilding movements, the athleticism will go away.
With that type of intense training, do you find it hard to build

MOJI OLUWA muscle?
See how this former Olympic weightlifter trains and I am a hardgainer, yes. I use Prolab’s N-Large3. It’s very high in calo-
supplements to be year-round lean. ries, with about 45 grams of protein and 600 calories per serving. I
By Alison Brown will probably do about 800 calories in a shake or sometimes more
W
when I add oatmeal, peanut butter and a banana. I do that mostly
hen he was 8 years old, Moji Oluwa was on training days. Preworkout, I do their Beta Alanine Extreme, Cre-
late for a bus and got stuck at home atine Monohydrate, Quick Fire and BCAA Plus. Postworkout, I use
watching television. Nigerian program- Prolab’s Glutamine [Powder], then another dose of Beta Alanine
ming wasn’t exactly riveting for the en- Extreme and BCAA Plus, along with a half serving of N-Large3 to
ergetic yet stringy youngster, but as he was flipping get my body back into that anabolic mode. 
through the channels, something caught his eye.
“I didn’t know what it was then, but I came across
Pumping Iron,” he says. “I was wondering how a hu- OLYMPIC-STYLE CONDITIONING
man body could look like that, and I was fascinated. I Here is how Moji Oluwa uses big lifts to build (and keep) his thick,
can’t explain what it was — a light bulb went off in my lean physique.
head, and I said that I wanted to look like that when
I grew up.” Exercise Sets Reps
Not one to let the pieces fall where they may, Oluwa Snatch 5 6
started that week on a career built from iron plates, or *
calloused hands and chalky platforms. Today, he is a Clean and Jerk 5 6
or *
veteran of the 1996 Olympic Games in weightlifting,
Deadlift 5 6
runs his own training business in Southern California
and serves as a fitness model. His look, work ethic * Oluwa alternates between the snatch and clean and jerk each week
Photo by Pavel Ythjall
and enthusiasm for all things health and fitness make on leg day, keeping the movements powerful and crisp, with little rest
him the perfect pitchman for Prolab Nutrition’s line of between sets. He ends every leg day with five sets of six box jumps
onto a 4- or 5-foot-high box. He deadlifts heavy on back day. “Lifting
high-performance supplements, but Oluwa is quickly this way really gets my heart rate up very fast,” he says. “This is all the
becoming a brand unto himself. conditioning I need. I train this way starting six weeks out from a show.”
20120
06-ProCorner.indd 30 3/21/12 12:49 AM 20120
201202-BEAST-MusclePerformance-M1 1 2/27/12 2:01:19 PM
06-ProCorner.indd 31
201202-BEAST-MusclePerformance-M1 1 3/21/12
2/27/12 12:49 AMPM
2:01:19
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I
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08-ShakeUP.indd 34 3/21/12 12:50 AM

08-ShakeUP.indd 35 3/21/12 12:50 AM
AMINO ACID BREAKTHROUGH
HOW DO SAA s
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COMPARE TO THE MOST

COMMONLY USED
AMINO ACID
COMPOSTION
BCAAs?
T
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same powder in the same generic jar. The only thing different is the labels. BLOX™ mixes easily
It’s like going to the grocery store and picking out a loaf of white bread. Do
you pick out the blue label or the red label? Don’t worry, it doesn’t matter
and the taste is
because they’re all the same. Are we saying that BCAAs aren’t any good? No, light and
they’re not bad, they were cutting edge science back in 1980. It’s just that
somehow they continue to be marketed as something new and special. Hey, the
refreshing.
DeLorean, with its 15 inch stainless steel wheels, was considered the cool car in This has to be the
1981. Thirty years ago a 22 inch television, with fake wood veneer, was sitting in
everyone’s living-room…right next to their 8-track audio player. You know, that
thing that came before the cassette tape, which was the thing that came before the best
compact disc, which was that thing came before the MP3 player. Are you getting
the point now? I hope so, ‘cause we’re laying it down pretty thick for ya. So if you
want to keep clinging to those BCAAs for ol’ time sake well go ahead and let
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08-ShakeUP.indd 36 3/21/12 12:51 AM

We can all appreciate the strong foundation
and function of amino acids. Bottom line is
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not saying that they are not. What we are
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may have had a place in your nutrition plan
back in 1980, but this is 2012. In other
words, everything in your supplement
regimen is a product of scientific evolution.
Every Protein Powder, MRP, Energy Drink,
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BLOX™ is the next step in the evolution

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08-ShakeUP.indd 37 3/21/12 12:51 AM

If CrossFit were a social network, it would probably have Kettlebells? In. EZ-curl bars? Out. Deadlifts? In. Leg Exten-
its initial public offering sometime this year. The former fit- sions? Out.
ness subculture broke wide open in 2011 when it became Glassman’s philosophy eschews specialization in favor of
the star of a national ad campaign by Reebok, the secret what physiologists call general physical preparedness. He
weapon of The Biggest Loser trainer Bob Harper, and a re- wanted his athletes to be ready for anything. This means
curring presence on ESPN 2. But perhaps no better yard- mixing and matching exercises of every type across all du-
stick for the sport’s colossal growth exists than the cash rations. The level of intensity and the reliance on compound
awards given over the years at the annual meeting of the multi-joint moves quickly strips away body fat and builds
best CrossFit athletes in the world, the CrossFit Games. In functional muscle, leaving CrossFit practitioners looking
2007, the games’ inaugural year, winners were awarded a more like Olympic sprinters than bodybuilders. But it’s not
check for $500. Last year, after Reebok signed a 10-year the physical transformation that has created thousands of
contract to be the games’ banner sponsor, the 2011 men’s CrossFit enthusiasts; it’s the self-discovery.
and women’s champions took home $250,000 each. A typical CrossFit class begins with a warm-up, usually
It has been a long journey for CrossFit, which had been a series of bodyweight exercises and some short cardio
branded a “cult” and deemed unsafe by pundits in the main- intervals. After that comes skill training, in which Olympic
stream fitness world who were boggled by its eclectic mix of lifts, gymnastics or even Parkour is practiced slowly and
gymnastics, Olympic weightlifting and high-intensity cardio, deliberately. This can be the most difficult and humbling
what creator Greg Glassman describes as “constantly var- but also the most rewarding part for beginners. When a
ied, high-intensity functional movement.” Glassman is the formerly overweight 40-year-old desk jockey nails the first
Bruce Lee of fitness, taking what is useful from the broad cartwheel or back handspring of his life, he believes he can
spectrum of physical culture and throwing out the rest. accomplish anything.
03-Feat-CrossFit.indd 38 3/21/12 12:52 AM

W
hat comes next is the heart of CrossFit: the and from there, it spread like wildflowers on a prairie. It’s the
Workout of the Day, or WOD. The only con- community that makes CrossFit so attractive to its adherents,
sistency in a WOD is the presence of the but more important, it also promotes accountability, the thing
unexpected. You might run, flip tires, squat, that makes CrossFit so effective.
row or be asked to walk on your hands. The workout might Every CrossFit workout contains a measurable metric of
be over in eight minutes or it may take an hour. It is a cruci- performance, such as the time it takes to finish or the number
ble of exertion and uncertainty that creates a rare alchemy. of reps completed. Before a WOD begins, the name of every
“The way we expose our spirit by working at the rela- person in the class is written on a white board, and at the end,
tive threshold of our physical and mental capacities, it is everyone receives a score and a rank. By recording the scores
a very bonding, almost spiritual thing,” says Dave Lipson, and loads in a journal, especially for the classic workouts that
a member of the CrossFit headquarters training staff who get repeated (see “Girls and Heroes” on Page 47), progress can
conducts CrossFit Level 1 Trainer certification seminars. be judged.
“You look at the person next to you, and you know you are “Guys in commercial gyms think that intensity means grunt-
suffering through something together.” ing or dropping the weights or veins popping out, but real in-
For all the well-worn criticisms of CrossFit — it’s dan- tensity is how much work you are able to perform in a certain
gerous for beginners, it encourages sloppy form, the pro- amount of time,” Lipson says. “And how do we know if you are
gramming is too random — the naysayers missed the thing intense? If you performed more work today than you did yes-
that separates it from other fitness fads and all but guaran- terday, then you are working intensely. That is really all we are
teed its success: the community. That communal spirit is concerned about.”
pervasive. For years, it germinated online at CrossFit.com,
DEADLIFT
START: Place a barbell on the floor and

rack the appropriate amount of weight
on each side. With your feet about 15
inches apart and the bar about an inch
away from your shins, grasp the bar with
your hands outside of your knees, using
an alternating grip. Drop your hips down
and raise your chest so that your back
forms a straight line.
ACTION: Push through your heels and

stand up, extending your knees until the
rising bar reaches your kneecaps, then
extending from your hips. Lift your chest
and pull your shoulders back at the very
top of the movement. Perform that exact
series of motions in reverse to return the
bar to the floor.

CROSS WORDS
If CrossFit seems tribal, that’s partly be-
cause it practically has its own language.
Here is a quick user’s guide.
AMRAP: An acronym for “as many

rounds as possible.” This is a common
metric in CrossFit workouts. Athletes per-
form as many sets and reps in a prede-
termined time period, usually 20 minutes.
BOX: CrossFit athletes call their gym

a “box,” a name that encapsulates their
low-tech ethos and belief that a great
workout can be had with minimal gear
and four walls. See Globo Gym.
BURPEE: Good-naturedly feared and

reviled by the CrossFit community, the
burpee is a grueling bodyweight exercise
that combines a nonstop cycle of squat-
thrusts, push-ups and explosive jumps.
TOES TO DOUBLE-UNDER: A form of intensive
BAR cardio using a jump-rope, a double-un-
der is when the rope passes under the
START: Hang from a pull- jumper’s feet twice for every one jump.
up bar with your arms and
legs extended and your GLOBO GYM: The disparaging name
toes pointed. Maintain a by which CrossFit athletes commonly re-
“hollow body” position, fer to commercial gyms.
meaning that your torso is HSPU: An acronym for “Handstand
slightly concave. Push-Up.”
ACTION: Keeping only THE JOURNAL OR CFJ: The Cross-

a slight bend in your legs, Fit Journal is an online resource of ar-
activate your core and ticles, profiles and instructional videos. A
touch your toes to the bar. subscription costs $25 a year.
Slowly bring them back
MUSCLE-UP: An advanced bodyweight
down. At the very bottom exercise performed on a set of gymnastic
of the movement, open rings. It is an explosive total-body motion
your shoulders and then that combines a pull-up and a dip.
forcefully close them,
helping drive your legs OHS: An acronym for “Overhead Squat.”
back up for the next rep.
RX’D: Literally meaning “as prescribed,”
it is shorthand to explain that an athlete
performed the workout exactly as dictat-
ed. See scaling.
SCALING: The universally accepted

practice of making workouts easier for
beginner or injured athletes. Scaling in-
volves decreasing the weight, reps or
duration of a workout.
SDHP: An acronym for “Sumo Deadlift

High-Pull.”
TABATA: An intense interval-training

program that consists of eight 20-second
periods of work interspersed with 10 sec-
onds of rest.
WOD: Workout of the Day. This usu-

ally refers to the specific regimen posted
each day on CrossFit.com, but it also can
refer to a workout performed at a Cross-
Fit location.

‹ START: Hang from a pull-up bar with your arms ex-
tended, your palms facing away from you, and your
shoulders engaged and retracted. Slowly start rocking
forward and back by opening and closing your shoul-
ders, using the momentum of your whole body, not
just your legs. Your chest should be moving ahead of
and then behind the vertical plane of your arms.
ACTION: As you rock backward, forcefully “pull” the

bar down while keeping your arms straight. When
your body begins to rise, forcefully bring both knees
upward toward your chest, contract your midsection
and pull your chin over the bar. As you descend,
KIPPING forcefully push away from the bar, which will set up
PULL-UP the motion for the next pull-up.
BOX
JUMP
CM
MY
CY
CMY
START: Stand in front of a broad, stable surface

ˆ
like a plyometric box or low wall that is about 2 feet
high. CrossFit workouts typically call for a 24-inch
height for men and 20 inches for women.
ACTION: Load your legs by bending your knees

slightly and shifting your hips back. Jump with both
feet to the top of the box, making sure to land with
your whole foot on the box. Fully open your hips and
stand erect on top of the box before jumping or step-
ping back down.

030612_GAT_VSMuscPerf_1Page_MultiProduct_8R1FLAT.pdf 1 3/6/2012 4:21:32 PM
CM
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BURPEE
START: Stand in a
basic athletic position,
with your knees slightly
bent and feet shoulder-
width apart. Make sure
you have plenty of
room behind you.
ACTION: Drop into a

deep squat and place
both hands on the
floor outside of your
feet. Thrust both feet
back so you are in a
plank position. Lower
yourself into a push-up,
allowing your chest to
touch the floor before
coming back up. Jump
your feet between your
hands and stand up.
Jump in place and clap
your hands over your
head. That’s one rep.

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HANDSTAND
PUSH-UP
START: Place both hands

on the ground eight to 12
inches in front of an empty
wall. Get into a lunge
position, with your left foot
close to the wall and your
right leg extended behind
you. Flex your elbows and
shoulders and kick up with
your left leg, sending your
straightened right leg to the
wall, followed closely by
your left.
ACTION: Keep your heels

in contact with the wall and
your eyes on your hands.
Slowly bend your elbows
to lower your body down
to the ground. Touch your
forehead to the floor so it
makes a triangle with your
hands, forming a tripod.
Extend through your elbows
and push yourself back up
to the starting position.
BEGINNER'S VERSION:
Place your feet on a bench
or plyo box and create a
right angle at your hips
so your hands are on the
ground and your body forms
an L. Slowly lower yourself
down to the ground. Touch
your forehead to the floor so
it makes a triangle with your
hands, forming a tripod.
Extend through your elbows
and push yourself back up
to the starting position.

GIRLS AND HEROES
The beauty of CrossFit is the infinite
number of workouts that can be creat-
PUSH PRESS
ed by mixing various exercises, loads

and durations. Several Workouts of
the Day (or “WODs”) are considered
classics of the CrossFit canon and are
used as benchmarks to gauge prog-
ress. The originals were given female
names and date back to the early
days of CrossFit. New namesake
WODs are dubbed “hero workouts”
START: Load a and are given the monikers of service-
barbell and stand men, law-enforcement officers and
holding it in a “rack firefighters who have lost their lives.
position” with your Below is a sample of classic WODs
elbows bent, the bar that demonstrate exercise selection
resting across your and programming common to Cross-
front delts and lying Fit. The duration of each workout
across the fleshy part can vary dramatically. For instance,
of your hands at the “Fran” may take less than 10 minutes
base of your fingers. to complete, while “Murph” might take
closer to 40. That doesn’t mean one is
ACTION: Bend your easier than the other.
knees just slightly “Fran is our most classic workout,”
and drop your hips CrossFit instructor Dave Lipson says.
straight down without “People look at it and think it doesn’t
letting your upper look so hard, but the blend of squat-
body tilt forward. Drive ting and pushing combined with gym-
upward, fluidly rolling nastics and the overall aerobic effect
the bar very slightly creates a perfect storm in your body.”
off your fingers and
into the palm of your
hands so the weight “FRAN”
is supported by your Alternate these exercises in a 21-15-
wrists. Finally, press 9-rep scheme, for time:
the bar overhead so • thruster, 95 pounds
that you end with your • pull-ups
elbows extended and
your biceps next to “CINDY”
your ears. Return to Perform as many rounds as possible
the start position. in 20 minutes:
• 5 pull-ups
• 10 push-ups
• 15 squats
“KELLY”
Perform five rounds, for time:
• run 400 meters
• 30 box jumps
• 30 wall-ball shots
“MURPH”
Named in honor of a Navy SEAL
who was killed in action in Afghani-
stan, this workout is to be performed
for time. The pull-ups, push-ups and
squats can be broken up into any or-
der, but the workout must begin and
end with a mile run:
• 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
• 1-mile run

KETTLEBELL SWING
START: Place a kettlebell on the floor and stand over it with
your feet approximately shoulder-width apart. Squat down
WALL-BALL just far enough to grasp the handle with both hands.
START: Use a piece of duct
tape or chalk to make a mark ACTION: Keeping your arms straight, explosively extend
on the wall at a height of 10 your knees up and snap your hips forward, sending the ket-
feet. Stand with your toes tlebell in an arc that ends directly over your head. Allow the
about 12 inches away from a kettlebell to return between your legs until you’re in a quarter-
high wall. Hold a medicine ball squat position. At that point, immediately explode back up into
at chest level with your elbows another rep.
pointing down. Men should use
a 20-pound ball and women a
14-pound ball.
THRUSTER
ACTION: Drop into a full
squat. (Beginners can put START: Begin standing, holding a loaded barbell in the “rack
another med ball behind them position” with your elbows bent, the bar resting across your
and let their glutes lightly touch front delts and lying across the fleshy part of your hand at the
it to make sure they drop low base of your fingers.
enough.) Forcefully extend
your legs and snap your hips ACTION: Slowly lower into a full squat, keeping your chest
forward, throwing the ball up and your elbows high. From the bottom, explode upward,
straight up and slightly forward pushing through your heels, extending your knees and snap-
so that it hits your mark and ping your hips forward. As the momentum travels up your
rebounds off the wall. Catch body, roll the bar very slightly forward so you’re fully gripping
the ball and use its momentum it in the palms of your hands and the weight is supported by C
to drop back into a squat for your wrists, which are in line with your forearms. Press the
M
your next rep. bar completely overhead before returning to the rack position.
Y
CM
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10-BestFitnessFood.indd 50 3/21/12 12:53 AM

By
Matthew
Kadey,
MS, RD
FIT F U E L S
Y MER G E H E A
EAMLESSLPERTIES AND SHOU
LTH-BOOST
LD
ING
F O O D S
THESE 15 CLE-GROWING PRO FEAST.
AND MUS HEAVILY IN ANY FIT
FEATURE

W
hether it’s an Amazonian super-berry or a fermented
Asian beverage that tastes about as good as it sounds,
we are continually being inundated by exotic foods that
promise to bring better health and a trimmer waistline.
But here’s the real scoop: Your local supermarket is brimming
with more familiar edibles that possess a muscle-sculpting, fat-
obliterating prowess of their own, one that’s backed by research.
Fill your grocery cart and your plate with these top 15 fitness foods
to help you feel and look better than ever.
Avocado
There was a time when the �itness savvy ap-
proached the fat-rich avocado as if it were laced
with cyanide. Thankfully, it’s no longer off the
table. The creamy �lesh is a leading source of
monounsaturated fat, which Austrian scientists
recently determined can help shed body fat
and improve blood pressure numbers, making
it a heart-health champion. On top of healthy
fats, avocadoes contain a smorgasbord of other
bene�icial nutrients, including vitamin K, potas-
sium, folate and vitamin C, an antioxidant that
helps with fat burning during exercise.
Sneak more in: Of course, guacamole rocks the

nutrition department, but you also can spread
mashed ripe avocado on rye crackers for a killer
snack. Dice and add to a salad or taco, or slice
one in half, place the halves on the grill �lesh
side down for a few minutes and then squirt
with lime juice. Or, to really step outside your
comfort zone, Google “avocado smoothie.” Blueberries
Though they are blue, there is nothing sad about these
berries. Researchers at Appalachian State University
in North Carolina found that daily and before-exercise
consumption of blueberries by athletic individuals can
reduce in�lammation and muscle oxidative stress in
response to intense exercise. The study’s authors sur-
mise that sky-high levels of anthocyanin antioxidants in
blueberries are responsible for the bene�its. Available
year-round in the freezer section of supermarkets, wild
blueberries have been found to contain especially high
levels of anthocyanins.
Sneak more in: Add the blue health bombs to yogurt,

cottage cheese, pancake batter, salads or oatmeal. Also,
toss frozen blueberries into protein shakes.
Canned Sardines
Though often overlooked in favor of canned tuna, sardines vitamin D receptors, and when docked, the vitamin may
actually contain more must-have omega-3 fats — about stimulate muscle function. Consume the softened bones, and
1.2 grams in a 3-ounce serving, compared to 0.8 grams in you get a payload of bone-building calcium to boot. To save
the same amount of white (albacore) tuna. This bargain calories, select sardines packed in water instead of oil.
seafood choice is also chockablock with vitamin D, which,
according to a study in the journal Medicine & Science in Sneak more in: Add sardines to sandwiches, scrambled
Sports & Exercise, is necessary for better athletic perfor- eggs, salads and pasta dishes. Or use a fork to deliver them
mance. The researchers believe that muscle cells may have straight from tin to mouth.


Chicken Thighs
As is the case with other cuts of poultry, lowbrow chicken thighs are a rich
source of the essential amino acid leucine. A number of studies show that
leucine is particularly effective at stimulating muscle protein synthesis,
making it a must for those who yearn for bigger guns. The branched-chain
amino acids, of which leucine is one, also have been shown to reduce post-
exercise muscle soreness, which helps you get back to the gym quicker.
While more expensive chicken breast meat is rather flavorless and prone
to drying out during cooking, juicier chicken thighs are pleasing to the
palate and, with just a single extra gram of saturated fat, aren’t nearly the
nutritional villain people believe. Pitch the skin to save a bunch of extra fat
calories.
Sneak more in: Try simmering skinless chicken thighs in crushed canned
tomatoes, or cook up a bunch and use the meat to make protein-packed
sandwiches for lunch throughout the week.
Dark Chocolate
If you’re going to cheat on your diet, what better way
than with dark chocolate? It’s loaded with antioxidants
such as epicatechin, which preliminary research sug-
gests can boost endurance exercise capacity by reduc- Chia Seeds
ing muscular fatigue. By helping to quell inflammation, Famously hawked as a novelty product to the tune of
chocolate is also a heart-healthy indulgence. For more Ch-ch-ch-chia! chia seeds are experiencing a renaissance
antioxidants and less sugar, choose bars that contain at as a so-called superfood, as word of their nutritional
least 60 percent cacao and keep daily portions to about prowess spreads. Mexico’s Tarahumara Indians, who
1 ounce. are known for their incredible running endurance, often
consume a chia drink before endless runs to give them
Sneak more in: As if you need advice on how to get wings. Indeed, a recent Journal of Strength and Condi-
more chocolate. But OK, try shaving some dark choco- tioning Research study found that trained men who con-
late over oatmeal or yogurt. You also can spike protein sumed a beverage containing equal calories from chia
shakes with unsweetened cocoa powder. seeds and sports drink before a run experienced a spike
in performance. Chia contains a powerful bundle of anti-
oxidants, omega-3 fats and fat-fighting fiber.
Sneak more in: Sprinkle on cereal, cottage cheese, yo-

gurt and fruit or vegetable salads. Blend into shakes and
baked goods, or make a preworkout chia fresca by stir-
ring together 1 cup of water, 2 teaspoons of chia seeds,
juice of ½ lemon or lime and 2 teaspoons of honey.
Cottage Cheese
Whey protein is quickly absorbed by the body, making
it the gold-standard protein at certain times of the day,
like first thing in the morning and around workouts. Ca-
sein, abundant in cottage cheese, takes longer to digest,
so it supplies muscles a steadier level of amino acids be-
tween meals. This makes cottage cheese a smart before-
bedtime snack to help lessen muscle breakdown as you
catch some zzz’s. As a dairy product, cottage cheese also
supplies calcium, which may help you achieve a better
buff-to-blubber ratio. Similar to yogurt, unflavored is
the way to go.
Sneak more in: For a healthy, low-glycemic nighttime

snack, mix cottage cheese and chia seeds. Also, mix it
into pancake batters and fruit salads.

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Edamame
A fixture at sushi joints, edamame are simply soybeans. Not linoleic acid, which may increase exercise endurance
so simple is the list of good stuff that they’re loaded with: capacity and fat oxidation during a workout. As a red
protein, folate, vitamin K, iron and fiber — 6 grams per cup meat, grass-fed beef is the best dietary source of cre-
serving. Further, soy protein can be beneficial to muscle mass atine, which might sound familiar. Yes, the compound
as well as health. A 2011 University of Arkansas investigation shown to help lifters heave more iron at the gym, paving
determined that soy protein is just as effective as the dairy the way for muscle growth, and that features heavily in
protein casein at stimulating muscle protein synthesis. your workout supplements occurs naturally in meat.
Sneak more in: Find bags of frozen shelled edamame at Sneak more in: Increasingly, you can find steak that
most supermarkets. Boil and toss with smoked paprika for a nibbled on turf at farmers’ markets, well-stocked butch-
winning snack, or blend cooked edamame with olive oil, salt, ers and some supermarkets. For the best protein-to-fat
lemon juice and cayenne for a healthy bread spread. ratio, look for loin and round cuts. Also, use ground
grass-fed meat for burgers, pasta meat sauce and chili.
Eggs
Mercifully, the latest raft of research papers confirms that Greek Yogurt
there is no reason to be chicken about eating eggs, as their Delightfully thick Greek-style yogurt contains twice as
cholesterol has little impact on heart health. Bundled up in much muscle-friendly protein as its counterparts. A
those orbs is a powerful combination of the high-quality pro- 2011 Journal of Nutrition study determined that higher
tein muscles crave, plus vitamin D and selenium. As a potent intakes of protein and dairy can stimulate fat loss while
antioxidant, selenium may ease exercise-induced oxidative bolstering lean mass gain. Similar to traditional yogurts,
stress, U.K. researchers say. What’s more, a study published in the Americanized Greek version can be pumped full
Nutrition Research found that men who ate a protein-rich egg- of gut-busting sugar, so opt for plain varieties and add
based breakfast consumed significantly fewer calories when natural sweetness in the form of honey or fruit. May we
offered an unlimited buffet later in the day compared to when suggest blueberries?
they ate a carbohydrate-heavy breakfast of equal calories. For
extra credit, splurge on eggs beefed up with omega-3 fats.
Sneak more in: It’s
Sneak more in: Whether poached, scrambled, fried or hard- hard to beat a bowl of
boiled, make eggs a breakfast staple. Bored with breakfast? Greek yogurt mixed
Try veggie-laden frittatas or omelets for dinner. with nuts and fruit
for a midafternoon
snack. Also, use it in
Grass-Fed Beef place of sour cream
Indeed, the grass is greener on the other side. A recent study or whipping cream in
by California State University researchers determined that recipes. Or try it in-
grass-fed beef has significantly higher levels of heart-chum- stead of mayonnaise
my omega-3 fats than its grain-fed counterparts. Other perks when making potato,
include fewer saturated fatty acids and pro-inflammatory tuna or egg salads.
omega-6 fats but more of a beneficial fat called conjugated-

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Quinoa
The bastion of the health-food
movement, this South American
“pseudo-grain” has all the essen-
tial amino acids necessary to be
considered a complete protein,
in a similar vein as meat, eggs
and dairy. Cup for cup, nutty tast-
ing quinoa (pronounced keen-
wa) also has more fat-fighting
fiber, testosterone- and immune-
boosting zinc, and energizing
iron but fewer carbs than hum-
bled brown rice. Bonus: It cooks
in less than half the time.
Sneak more in: To prepare

quinoa, add 1 cup of the grain to
2 cups of water or broth, bring
to a boil, reduce heat and sim-
mer covered until all the water Walnuts
has absorbed, about 12 minutes. The white coats at the University of Scranton in Pennsylvania recently de-
Serve as a side dish to chicken, termined that, ounce for ounce, walnuts contain almost twice as much anti-
beef or salmon. oxidant capacity as any other commonly consumed nut, including peanuts
and almonds. By mopping up nefarious free radicals, antioxidants can help
you dodge a number of chronic diseases and may improve exercise recovery.
Wild Salmon Walnuts also possess more must-have omega-3 fats than other nuts in the
Cast your line for this swimmer bulk bins.
at the fishmonger and you’ll reel
in a boatload of ultra-healthy Sneak more in: Add a handful of walnuts to oatmeal, yogurt, cottage
long-chain omega-3 fatty acids. cheese and salads. And after you hit the gym, blend together 1 cup of milk, ½
On top of being healthy for your cup of Greek yogurt, ½ cup of frozen blueberries and ¼ cup of walnuts for a
ticker, marine-derived omegas nutty muscle-building smoothie.
have been shown to help tame
muscle soreness after resistance
training; lessen risk of exercise-
induced asthma; and reduce Spinach
heart rate and oxygen intake The gravel-voiced sailorman with
during exercise, making you mega-size forearms should have
more efficient on the treadmill been a sports nutritionist because
or in the squat rack. Omega-3s his favorite green could be the se-
also can improve muscle blood cret to a stellar workout. Swedish
flow during workouts. It’s best to researchers have found that nitrate
splurge for wild salmon, which such as that found in spinach and
has less contamination and other dark leafy greens can help
environmental baggage — and muscles work more efficiently dur-
more omegas — than its farmed ing exercise, making the task at
counterpart. hand feel less taxing. The upshot is
that eating green may help you work
Sneak more in: Aim to con- harder and torch more calories in
sume fatty fish like salmon at the gym.
least twice per week. You also
can get your fill with canned Sneak more in: Make this green
salmon and smoked salmon, the giant a fixture in salads and add gen-
latter of which is a great alterna- erous handfuls to sandwiches and
tive to deli meats in sandwiches. pasta dishes. Baby spinach works
surprisingly well when blended into
smoothies alongside sweet fruits. 


11-ProteinPlant.indd 60 3/21/12 12:54 AM
PROTEIN
By Jordana Brown / Photos by Peter Lueders
BEHIND
THE
SCENES
PLANT
OF A
MOST PEOPLE DON’T THINK MUCH ABOUT PROTEIN POWDER BEYOND HOW MANY SCOOPS NEED TO GO INTO
THEIR SHAKER CUP. BUT WE DID — AND PRIMARY AMONG THOSE THOUGHTS WAS: “JUST HOW DOES OUR WHEY
GO FROM COW TO TUB?” SO WE WENT TO FIND OUT.

T
here are a lot of things you probably know after you’re done at the gym.
about protein powder. You know that it’s a But there’s one thing you probably don’t know
critical component of any fitness regimen. about protein powder: How it’s made. And to be
It comes in a variety of types (whey, casein, honest, neither did we. So we set out to find out.
soy, milk, egg, hemp) and concentrations (isolate, Clearly, we knew that getting protein out of a
concentrate, hydrolysate) and flavors (cinnamon 5-pound bottle isn’t quite the same as carving into
roll, anyone?). You probably know that different a piece of steak. So when Dymatize Nutrition ex-
types of protein powder (whey, soy) digest faster tended an invitation to visit its protein plant, which
than other types (casein), but that on the whole, hums along under its corporate headquarters just
powders are metabolized a lot faster than whole- outside of Dallas, we were on a plane before you
food protein sources. And you also probably know could say partially hydrolyzed whey protein. This
that you should take 20 grams of whey (or whey pictorial tour recounts every step in the production
and soy in a 1:1 ratio) before workouts and at least of one of Dymatize’s protein powders, from raw in-
that much again (or whey and casein in a 1:1 ratio) gredients to boxed final product.
C
C
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Y
Y
CM
CM
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MY
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Dymatize sources the
RAW INGREDIENTS
its protein powders from a number of different vendors. But the one thing they have in
in
common is that as soon as they arrive, they are quarantined and a small sample of each
lot is taken to the four in-house labs (microbiology, analytical, sensory and identification) to
be tested. What are Dymatize’s scientists looking for? Anything from bacteria to mold and
yeast — basically, anything that’s not supposed to be there. Samples also undergo near-
infrared spectrometry to make sure that white powder actually is what it’s supposed to be.

BE TRUE TO YOURSELF
A key part of pursuing
pursuing athletic
athleticachievement
achievementis isbeing
beingconscientious
conscientiousabout
aboutthe
thesupplements
supplements
you use to fuel
fuel your performance. That’s what inspired the creation of True Athlete
your performance. That’s what inspired the creation of True Athlete
®®
Natural Whey
Whey Protein.
Protein. It
It was
wasdeveloped
developedto tofuel
fuelathletes
athletesand
andfitness
fitnessenthusiasts
enthusiastswho
whocrave
crave
performance,
performance, quality
quality and
and integrity.
integrity. After
Afterall,
all,ififyou
youwin
winnaturally,
naturally,your
yourwin
winmeans
meansmore.
more.
A
A Free of banned
banned substances,
substances, unlisted
unlisted ingredients
ingredients
and harmful impurities
impurities
A
A Free of rBGH bovine
bovine growth
growth hormones
hormones
A
A No
No artificial
artificial colors,
colors, flavors
flavors or
or sweeteners
sweeteners
A
A Clean,
Clean, neutral
neutral flavor
flavor
C
C
A
A NSF
NSF Certified
Certified for
®
®
for Sport
Sport
®
®
M
M
Y
Y
Learn
Learn more
more at
at www.true-athlete.com
www.true-athlete.com
CM
CM
MY
MY
CY
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CMY
CMY
K
K
®
®
MAY 2012 . MUSCLE & PERFORMANCE

Available exclusively
The Vitamin Shoppe at NATURALLY/DRIVEN
63
The Vitamin Shoppe NATURALLY DRIVEN

ONCE DECLARED
CLEAR
of any foreign bodies, the ingredients are marked with
Approved stickers and are stored in Dymatize’s vast
113,000-square-foot warehouse, awaiting their chance
to be turned into sports-nutrition gold.
THE
FIRST STEP
IN ANY GOOD RECIPE
is measuring the ingredients. An em-
ployee, wearing the protective garb re-
quired of those who spend any time in
the plant, measures out one of the ingre-
dients contained in a giant-size batch of
one of Dymatize’s products. And yes, they
do follow actual recipes. Called a “batch
record,” this page lists all the ingredients
and amounts necessary to create a mega-
batch of a protein powder. It also serves
as yet another step in Dymatize’s strin-
gent quality-control process — each ingre-
dient must be measured out and checked
by at least two other people.

TESTICULARFORTITUDE.COM
FIND OUT MORE AT

AND THEN I
IT’S TIME
TO BLEND
EVERYTHING T
TOGETHER.
f
F
t
But there’s no hand mixer here. Instead,
the measured and thrice-checked ingre-
dients are sifted into a giant custom-
made machine called a double-ribbon L
blender, in which metal blades ensure
everything is mixed to perfection. The
end result is emptied into a giant bag
called a supersack. Total weight? Some-
where around 1,200 pounds, which
translates to about 17,500 scoops. C
C
M
M
Y
Y
CM
CM
MY
MY
CY
CY
CMY
CMY
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I DEFINE MY PHYSIQUE—NATURALLY
PHYSIQUE—NATURALLY
TRUE ATHLETE is the next generation

generation ofof sports
sports nutrition.
nutrition. Created
Created for
for
fitness enthusiasts who live at the
the intersection
intersection of
of Performance
Performance and
and Integrity.
Integrity.
Free of banned substances and formulated
formulated with
with care
care by
by The
The Vitamin
Vitamin Shoppe
Shoppe®®
to contain no artificial colors, flavors
flavors or
or sweeteners.
sweeteners.
Learn more at www.true-athlete.com

www.true-athlete.com
C
C
M
M
Y
Y
CM
CM
MY
MY
CY
CY
CMY
CMY
K
K
Available exclusively at MAY 2012 . MUSCLE & PERFORMANCE / 67
The Vitamin Shoppe NATURALLY
NATURALLYDRIVEN
DRIVEN
The Vitamin Shoppe

NEXT UP IS
BOTTLING.
The well-blended powder is funneled
into another machine that brings it over
to a conveyer belt loaded with a never-
ending stream of 5-pound bottles.
Each bottle And a protective And a lid before one

GETS A LABEL … COVERING … FINAL CHECK …
11-ProteinPlant.indd 68 3/21/12 12:55 AM P2012

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11-Product Insider.indd 72 3/21/12 12:56 AM

PRODUCT INSIDER
SMOOTH AS SILK
Ready for a new type of muscle builder? BPI Sport’s Blox contains a groundbreaking new ingredient with amazing
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I
n the ever-changing industry of tigue energy sources. SAA also increased the blood concentrations of testos-
sports nutrition, staying ahead of the terone ... these results suggest that SAA not only enhances physical stamina by
curve is key. Whether it’s new discov- minimizing damage to tissue, including muscles as well as preventing energy
eries or revitalizing existing finds, sci- depletion caused by [workout] stress, but also improve male reproductive
entists are continually looking for the next function by increasing testosterone.”
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Over time, scientists have studied amino
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The last discovery was branched-chain
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BCAAs can be found on shelves almost
anywhere and are still being advertised
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Extracted from actual silk, SAAs are pro-
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From the published research study, in-

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protein wafer, the delectable crunch of protein crisps and the smooth, and glutamine, with an added B
creamy savoriness of peanut butter, all vitamin complex. Each serving
covered in rich chocolate. And it’s still provides a full 7.2 grams of
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0512MP_FP_BT_BodyTech 2/28/12 2:10 PM Page 1
BODYTECH®
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ON FACEBOOK
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M&P-Marketplace.indd 81 3/21/12 12:57 AM

5 WAYS TO BOOST YOUR BENCH
2 USE THE DEAD BENCH

“A dead bench is done in a power rack with
the pins set at chest level,” Bryant says,
adding that the bar comes to a complete
and deliberate rest on the bottom portion
of each rep. “You will not be able to lift as
much weight this way because of the ab-
sence of elastic-like energy stored on the
negative portion of the lift. Because this
lift is concentric (upward phase) only, you
build tremendous starting strength.”
3 MORE SETS, FEWER REPS

“Let’s look at two scenarios: Workout
A, you do eight sets of three reps, and in
Workout B, you do three sets of eight reps,”
Bryant posits. “In both workouts, you com-
pleted 24 repetitions. However, in Workout
A, you had eight ‘first’ reps, and in Workout
B, you only had three ‘first’ reps. Since you
are training for a one-rep max, more heavy
‘first’ reps are important.”
4 BUILD STRONGER BIS AND TRIS

“Very few men with spaghetti arms bench
huge weights,” Bryant says. “Obviously, the
triceps are crucial to lock the weight out
and can be built through close-grip bench
Start pressing plates with impunity using these five strength-boosting steps. [presses], board presses, extensions and a
By Eric Velazquez, NSCA-CPT plethora of other exercises. However, the
T
biceps help stabilize heavy weights, and
he moments worth remembering in the weight room are mentally strong forearms help you squeeze the bar
bookmarked in pounds. And if you thumb through that sweat-soaked tight. This will make the weight feel light-
scrapbook, you’ll find that most of the images take place at the bench. er in your hand. The old adage ‘Curls are
On one page, you see yourself as a teen grunting out your first good for girls’ is not true when it comes to the
rep at 135. A few pages later, you’re taken back to the moment when you first bench press.”
slid two plates on each side of the bar and managed to get in a few reps. Turn to
the back and you’ll find empty pages, ready to accept snaps of new accomplish-
ments, new personal bests. And Josh Bryant, MFS, CSCS, PES, is just the guy to
help you get there. One of the most sought-after coaches in the strength game,
5 VISUALIZE
“Your central nervous system cannot tell
Bryant knows what it takes to bust through plateaus on the bench — if you’re the difference between a real and an imag-
willing to put in the work. Build these five tactics into your regimen to build a ined experience,” Bryant says. “Set some
bench that commands nostalgia. time aside every day to visualize blast-
ing maximal weights. Go to the gym, load
1 LEARN CAT
“CAT, or compensatory acceleration training, is lifting your submaximal weight
your goal weight on the bar and stare at
it — see yourself lifting it. The more vivid
the experience, the more real it is. When
with maximal force,” Bryant says. “By building explosive power in the bench you eventually attempt the weight, you
press, you blast through sticking points. Lifting the weight with the intention will only be going through the motions
of being explosive will make the weight feel lighter.” Need proof? Walk over to because you have done it over and over in
the dumbbell rack, pick up a 50-pound dumbbell quickly and then try it again your head.” 
slowly. The weight will feel lighter when picked up quickly. To train this way,
try putting half your 10-rep-max weight on the bar and press it up as quickly as Josh Bryant, MFS, CSCS, PES, is the owner of
JoshStrength.com and co-author (with Brian Dobson)
possible for reps in the first set of your bench-press regimen. of the Elitefts.com best-selling e-book Metroflex Gym
Powerbuilding Basics. He is a strength coach at
Metroflex Gym in Arlington, Texas, and holds 12 world
records in powerlifting.
14-5 Ways.indd 82 3/21/12 12:59 AM

GUIDE TO A CONTEST-READY
SHREDDED PHYSIQUE
THE ULTIMATE ESTROGENIC MODULATOR
AND ANDROGENIC FORMULA! *
†
Ever wonder how pro bodybuilders get that dense, “hard as nails” look in their muscles, with
every striation showing and every vein popping? How do they get their physique extra dry where
their skin appears thin as paper like it was just painted over the muscles? If you’re looking to get
so shredded that you can see the cuts between your abs through your t-shirt, then you’re going to
need a little help. The first step is minimizing your estrogen levels. Zero to little estrogen leads to
a harder, leaner, more dry looking physique. No more of that bloated look. You also need to
keep your testosterone levels up to keep muscle fullness and shape. So how are you going to do
PHOTOGRAPHER: JEFFREY SYGO

this? Well, we have the solution for you: Introducing A-HD™, the ultimate estrogenic modulator
and androgenic formula. A-HD™ is designed to support increased testosterone production while
minimizing estrogen activity. Any bodybuilder “in the know” will tell you this is the key to a rock
hard physique. The formula in A-HD™ is ultra concentrated so you only need one small capsule a
day. That’s it. You don’t need to take 2-6 capsules at a time like most products on the market.
A-HD™ is also the top PCT (Post Cycle Therapy) of choice for those trying to get their natural
testosterone levels up and minimize excess estrogen buildup after their supplement cycle. Don’t
waste your time with anything else because THERE IS ABSOLUTELY NOTHING LIKE A-HD .
“
™
I’VE USED PLENTY OF OTHER

SUPPS, BUT NOTHING HAS
EVER GOTTEN MY PHYSIQUE
IN GEAR TO DEVELOP
‘MUSCLE SIZE’
AND ‘MUSCLE
CHEMICAL NAME: CHEMICAL NAME: DEFINITION’
(S)-5-HYDROXY-1-(4-HYDROXY-3-METHOXY (3S,4S)-4-[(3,4-DIMETHOXYPHENYL)M AS QUICKLY AS A-HD™.
PHENYL)-3-DECANONE ETHYL]-3-HYDROXY-3-[[3-METHOXY-4
PLAIN AND SIMPLE, IT’S IN A
”
Scientific evidence shows
sh that this -[(2S,3R,4S,5R,6R)-3,4,5-TRIHYDROXY-
phenolic-acid class compound exhibits 6-(HYDROXYMETHYL)OXAN-2-YL]OXY-
LEAGUE OF ITS OWN.
- WAYNE C.1
bio-active androgenic activity via multiple PHENYL]METHYL]OXOLAN-2-ONE
pathways, such as marked down-regulation of Scientific evidence shows
sh that this novel
malondialdehyde (MDA) levels, resulting in lignan-class compound has potent CHEMICAL NAME:
potent potential up-regulating effects on anti-estrogenic activity†* PHENETHYL(E)-3-(3,4-DIHYDROXYPHENYL)PR
plasma free testosterone and luteinizing OP-2-ENOATE
hormone.* (NOTE: Scientific data showed an CHEMICAL NAME: Scientific evidence shows
sh that this remarkably
increase of up to 231.8% in plasma free (2R,3R)-2,3-BIS[(4-HYDROXY-3- active, and specific phenolic acid-class
testosterone (as compared to control), and an METHOXYPHENYL)METHYL]BUTANE-1,4-- compound blocks inflammatory proteins, such as
increase of up to 147.6% in luteinizing DIOL; (2R,3R,4S,5S,6R)-6-(HYDROXYMETHYL) pro-inflammatory interleukin-1{beta}, and also
hormone (as compared to control).)†* OXANE-2,3,4,5-TETROL inhibits prostaglandin synthesis in acute
Scientific evidence shows that this compound inflammation, and suppresses COX-II mRNA and
possesses powerful anti-estrogenic protein.* This compound is a specific inhibitor of
CHEMICAL NAME: properties via multiple mechanisms.†* 5 alpha-reductase (which ddown-regulates
4-[(e)-2-(3,5-dimethoxyphenyl)ethenyl]phenol Specifically, this novel lignan-class compound conversion to dihydrotestosterone) activity.*
Scientific evidence shows
sh this novel has been shown to inhibit 3ß-hydroxysteroid Moreover, this compound acts as an estrogen
stilbenoid-class compound, which is methylated, dehydrogenase and 17ß-hydroxysteroid receptor (ER) modulator.†*
is markedly more efficiently metabolized than dehydrogenase, down-regulate 5
non-methylated stilbenoid-class compounds for alpha-reductase, modulate tyrosine kinases as
alpha-reductase
activation of the SIRT1 gene, up-regulation of well as other protein kinases, and favorably
plasma free testosterone production via modulate plasma free testosterone levels.†*
selective estrogen receptor (ER) modulation, Moreover, use of this compound prior to
healthy glucose metabolism,
metabolism andmaintaining sustained physical exercise/exertion may help
healthy insulin sensitivity.* As a methylated to reduce muscle damage via up-regulation of
stilbenoid-class compound, this compound is not hepatic glutathione (GSH) levels and
sulfated by P450 enzymes, which translates into down-regulation of malondialdehyde (MDA)
significantly greater bio-activity.†* levels in skeletal muscle.†*
MAY 2012 . MUSCLE & PERFORMANCE / 83

1
Wayne iaMUSCLEANDPERFORMANCEMAG.COM
a member of Team BPI and has received complimentary BPI products in exchange for his testimonial.
14-5 Ways.indd 83 3/21/12 12:59 AM

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