Muscle & Fitness (December 2019)

3























































4














5 6

















1. Zack looks ready for a break during a
hike. 2. Mindless tasks such as planting
seeds with chopsticks are meant to push
A M A N DA S UA R E Z ( 2 ) removed from the pond, racers had to hold
you to quit. 3. Once the dead tree was

it in the crooks of their arms in a squat posi-
tion. 4. Racers crawl to the next leg of the
race. 5. Zack gets handcuffed to a stranger.
6. Trench foot is all but unavoidable.




D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 9 9

DEATH RACE 2.0



TEAM M&F


Q Dan Petrulis (No. 9), a Con-
necticut police sergeant and SWAT
commander, was assigned to be my
partner. He was upbeat, smart, and

strong. Petrulis made it to the end,
but because his partner didn’t, he
wasn’t labeled an official finisher.





























MEET THE KRYPTEIA
1

1. Death Race officials like taskmaster
Don Devaney are known as “krypteia.”
Their objective is to get you to quit.
Devaney is arguably the loudest and
most grating member of the krypteia;
he’s also the most popular. 2. Race
director Jason Barnes teases a racer
with a Pringle during a sensory-
deprivation task. 3. DR co-founder
Joe De Sena (in background) makes
burpees even more unenjoyable by
spraying water on racers.









2























3 A M A N DA S UA R E Z ( 2 )






1 0 0 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

WORLD’S BEST DUMBBELL

















Replace racks of dumbbells with

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THE SOLE
SURVIVOR


Q Near the 70-hour mark, the re-
maining 18 racers watched as the
DR skulls (pictured left) usually
awarded to finishers were used as
skeet. Not every shell connected
with its intended target, and once Coupon code: MF19
there was an opening, Athena Oje- for free shipping
da sprinted and scooped one up to

become the first sole female win- Call 877·316·9850
ner in the race’s history. However,
she opted to smash her skull and
share pieces with the others.
www.powerblock.com

D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 0 1

ESEARCH from
THE R can’s annual
the University of
Hawaii shows
that most of the
average Ameri-



weight gain occurs
between October and
February. People
simply can’t resist
holiday smorgasbords;
HOLIDAY chances are you can’t,
and even if you fancy
yourself a “gym guy,”


either.
We’re not going to
tell you to avoid party
treats and hearty
meals, because we
know you’re going to
indulge. (We are, too.)
But we can offer advice
EATING way, you won’t be
to mitigate the damage
to your physique. That


mistaken for a mall
Santa when rocking
your new red sweater.
Just follow this plan
and live a little.








> Gain muscle, not


fat, between your
Thanksgiving HOW-TO

feast and New

Year’s binge.


B Y M I K E R O U S S E L L , P H . D . / / /

P H O T O G R A P H S B Y
GUIDE
C L A I R E B E N O I S T





















1 0 2 M U S C L E & F I T N E S S / A U G U S T 2 0 1 91 0 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

/ M U S C L E & F I T N E S S 1 0 3

HOLIDAY EATING






STEP 1



BUDGET


FOR Pumpkin


BINGES Pie






T’S A GIVEN that you’re
going to cheat on your diet,
but trying to predict when
will help you be more aware
of your straying ways and
limit them. There are 39 days
in the holiday season between
I the week of Thanksgiving
and New Year’s. Assuming you eat
five times a day (including meals,
Pecan
snacks, and workout nutrition),
Pie
you will consume about 200 meals
during this time. As a general rule,
you need to adhere to your diet
90% of the time to see results.
This means that you need to eat
at least 180 “clean” meals over the
holidays, leaving you with no more
(or fewer) than 20 cheat meals.
Now look at your calendar. Plot

out as many cheat meals as you
can anticipate needing. When
is your big office holiday party? FOOD FIGHT
When does your family visit? Let
big celebrations like Thanksgiving Get the most value out of your binge favorites by choosing the right versions.
count for at least two cheat meals,
since these binges can last hours
and easily double your usual calor-
ic intake. Also, try to group your
Pumpkin Pie Sweet Potato Canned Cranberry
cheat meals into the one or two vs. Casserole With Sauce vs.
weeks when you expect to do most Apple Pie or Marshmallows vs. Homemade
of your partying, such as the week Pecan Pie Mashed Potatoes Cranberry Sauce
of Christmas and New Year’s. Then Winner: Winner: Winner:
you can make an effort to be extra Pumpkin Pie Mashed Potatoes Homemade
faithful to your diet in the weeks Unlike most pies, The mashed might Cranberry Sauce
leading up to your biggest cheats, pumpkin packs fiber. It pack more fat, given its The store-bought stuff
has 2 grams per cup
when you don’t have as many butter and cream may say “fat-free” on
and only 323
engagements. content, but the the label, but a half-
calories per slice.
Another thing to remember: casserole can sneak in inch slice of canned
leftovers. They don’t count as up to 6 teaspoons of sauce has as much
your Thanksgiving Day cheat if sugar. This will send sugar as a half-can of
you’re still picking at them days your insulin soaring cola. Make your own
afterward. and cause fat storage. with half the sugar.


1 0 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

HEALTHY 2 tbsp plus ½ tsp kosher salt 2 tbsp salt. Bring to a boil, then

SHRIMP ¼ tsp black pepper reduce heat to medium and
simmer 5 minutes. Add shrimp
1 lemon, halved
COCKTAIL 1 onion, quartered and cook for 2 to 3 minutes.
10 whole black peppercorns 3. Drain and transfer shrimp to
1 bay leaf a bowl of ice water. Let cool and
2 lbs large raw, unpeeled shrimp then drain. Peel shrimp, leaving

Toss that store-bought cocktail sauce tails intact, cover, and chill.
and whip up your own. Our DIY 1. Mix red onion, horseradish, 4. Serve chilled shrimp with
version has less sodium and sugar. ketchup, lemon juice, ½ tsp sauce.

salt, and pepper in a bowl and
¼ cup diced red onion refrigerate.
2 tbsp horseradish 2. Fill a large pot with water, then THE MACROS
½ cup low-sugar ketchup squeeze and add lemon. Add 800 171g 31g 0g
1 tbsp fresh lemon juice onion, peppercorns, bay leaf, and CALORIES | PROTEIN | CARBS | FAT


































































At parties, reach
for shrimp rather
than crackers or
processed meats.







D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 0 5

HOLIDAY EATING





5 Filling
Snacks
Under
100 Calories


Radishes and Salt:
5 medium = 5 calories,
0g fat
Bell Peppers
and Hummus:
1 cup, sliced + 1 tbsp =
51 calories, 2g
protein, 9g carbs,
2g fat
Olives:
10 small = 40 calories,
2g carbs, 4g fat

Carrots:
9 baby = 35 calories,
1g protein, 8g carbs,
0g fat
Popcorn:
1 cup, oil-popped =
55 calories, 1g protein,
6g carbs, 3g fat












Raw vegetables
are rich in
stomach-filling
fiber and water.
















LTHOUGH the point of crashes. A salad is perfect. A study and their simple, starchy carbs
cheat meals is to stop being in the Journal of the American cause blood sugar spikes that
a stickler and enjoy your- Dietetic Association showed that zap your energy and encourage
self, you still want them eating three cups of salad reduced fat storage. Instead, eat shrimp,
to do as little damage as subjects’ caloric intake by 12% at smoked fish, cheese, and raw vege-
A possible to your abs. One a subsequent meal. Need a more tables. (And opt for hummus over
solution is to eat healthy before portable and convenient option? ranch or blue cheese dressing.)
you go out so that you simply aren’t Grab an apple and string cheese. Make the centerpiece of your plate
as hungry and therefore won’t The fruit provides water and fiber, whatever main meat dish is being
indulge to the same degree. and the string cheese gives you fat served. Ham or roast beef are high
Never go to a holiday party on and protein, which is satisfying in protein and devoid of carbs.
an empty stomach. Eat something and slows digestion. Where you stand at a party can be

before you leave that will increase When you get to the buffet table, as dangerous as the food itself. You
satiety, prevent cravings, and slow resist the breads, cookies, crackers, start talking with somebody near a
the digestion of foods you eat and cakes. They have no fiber, so bowl of chips and, before you know
later so you can avoid blood sugar they’ll do nothing to fill you up, it, you’ve emptied the bowl.


1 0 6 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

STEP 3


TIME



YOUR


TRAINING




HENEVER possi-
ble, train before
eating a big meal.
Lifting weights
allows your body
to work less hard
to control blood
sugar in the pres-
ence of lots of carbs and calories.
More of the food you eat will be
sent to your muscles to replenish
glycogen and start the process of
recovery, rather than sit in the fat
cells around your waist.
Supplements can help: Cinna-
mon extract, alpha-lipoic acid,
and resveratrol all improve insulin
sensitivity. Consider using probi-
otics as well, as they can help you
digest extra food.
Pre-party workouts can also help
you better metabolize alcohol. BEEF AND SWEET POTATO HASH

Booze affects muscle protein
synthesis the worst 24 hours after
exercise. This means that you’re Avoid cheating with this healthy winter meal that feels like comfort food.
better off training this afternoon
and drinking tonight than getting 3 cups cubed sweet potatoes evaporated. Add oil and continue
wasted tomorrow. 1 medium yellow onion, chopped cooking, uncovered, 4 to 6 min-
1 tbsp taco seasoning utes, or until potatoes brown,
1 tbsp canola oil stirring occasionally.
Best of the Worst 12 oz cooked beef (steak or pot 2. Add beef to potato mixture.
roast), cut into ½-inch cubes Cook 5 minutes, or until beef is
Smoked salmon may be high in sodium, but (about 2½ cups) heated through, stirring occa-
you’re likely to encounter much worse during
your seasonal gatherings. See how these 3 tbsp sour cream or Greek sionally, adding 1 to 2 tbsp water
holiday staples stack up: yogurt to avoid sticking.
Smoked Salmon: 1 tsp hot pepper sauce 3. In a small bowl, mix together
4 oz serving = 132 calories, 21g protein, Fresh cilantro, chopped sour cream and hot sauce.
0g carbs, 5g fat
1 package whole-wheat tortillas 4. Garnish hash with cilantro and
Summer Sausage:
4 oz serving = 400 calories, 18g protein, serve with sour cream sauce and
2g carbs, 36g fat 1. In a large skillet over medium tortillas for wrapping.

Meatballs: heat, combine sweet potatoes,
2 large = 170 calories, 10g protein, 6g carbs, onion, and taco seasoning. Add
11g fat THE MACROS
¼ cup water. Cover and cook 8
Cocktail Franks: 502 41g 46g 7g
5 franks = 155 calories, 7g protein, 2g carbs, to 10 minutes, or until potatoes CALORIES | PROTEIN | CARBS | FAT
13g fat are tender and water has mostly


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 0 7

1 0 8 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

TO RIGHTS















> Whether you’re dealing with

back pain or just plain ol’ don’t


like deadlifts, here are seven

alternatives to sub in.

B Y A N D R E W G U T M A N



OU’VE HEARD IT BEFORE—the deadlift is
the king of all exercises. Deadlifts work your
core, hamstrings, glutes, and lower back.
They’re also a test of raw power, a move that
sets a benchmark for your overall strength.
Y Don’t think, though, that they’re a must for
everyone or that they need to make an appearance
in every lower-body or back workout you crush.
If you suffer from back pain, then the stress that
deadlifts cause on your lower back is probably not
worth the hassle or risk. Or, if you have trouble
getting into position, you’re better off skipping them
rather than performing them with poor form.
On the following pages are seven safe, alternative
moves for deadlifting, courtesy of five expert trainers.















D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 0 9

SNATCH-GRIP DEADLIFT


GOAL: Broaden your upper back.
WHY DO IT: This is still a deadlift,
yes, but widening the grip will

place the focus on the traps,
rhomboids, and lats. When
done with a controlled eccentric,
it not only improves the core
stability needed for a better con-
ventional deadlift but is a great
muscle builder, too. Also, you’ll
have to use lighter weight, so it’s
easier on your joints and spine.
WHEN TO DO IT: As the first lift on
a strength day or as an assis-
tance exercise for higher reps.
DO IT: Stand with feet shoulder-
width apart in front of a loaded
barbell. Grab it with a wide grip,
then drop your hips so your
knees are bent and your back is
straight. Pull the bar up and drive
your hips forward to lift the bar
off the ground.
SETS X REPS: 4 sets of 8 reps.
EXPERT: Jeb Stuart Johnston is a
lifestyle-transformation special-
ist based in New York City.






















































1 1 0 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9 O P E N E R : E D G A R A RT I G A

DEADLIFT ALTERNATIVES
































































GLUTE-HAM RAISE



GOAL: Increase your hamstring
size and strength.
WHY DO IT: This knee-dominant
movement will challenge the
hamstrings differently and
will also develop your calves
and glutes, as it forces you to
maintain a neutral back.
WHEN TO DO IT: Perform this
after your compound lifts.
DO IT: Press your feet against the
metal base of a glute-ham raise
apparatus, resting your knees on
the pads. Lower torso until you
feel a stretch in your hamstrings,
then raise yourself back up,
T O P : C H R I S N I C O L L . B O T T O M : I A N S PA N I E R SETS X REPS: 2–4 sets of 10–20
trying to use just your hammies.


reps.
EXPERT: Jon-Erik Kawamoto is
the owner of JKConditioning in
Newfoundland, Canada.


D E C E M B E R 2 0 1 9 / / M U S C L E & F I T N E S S 1 1 1

DEADLIFT ALTERNATIVES



CABLE PULL-THROUGH


GOAL: Strengthen the hips,
hamstrings, and glutes.
WHY DO IT: This is an ex-

cellent exercise that trains
the hinge pattern, same
as a deadlift, but in a more
back-friendly fashion.
WHEN TO DO IT: Toward the
end of your training session.
DO IT: Stand facing away
from a cable machine with
feet shoulder-width apart.
Grab the ends of the cable
between your legs and
walk out until the cable is
tense. Hinge at the hips with
control and reach behind
as far as you can. Maintain a
minimal bend in the knees,
a slight arch in the lower
back, and a long, packed
neck. Explosively extend
your hips and straighten
your knees to a standing
position. Squeeze your
glutes at the top and pause
for a count of 2.
SETS X REPS: 2–4 sets of

12–20 reps.
EXPERT: Brandon Smitley is
the owner of Thirst gym.
















HAMSTRING CURL

SUPERSET WITH
DEFICIT PENDLAY ROW JA M E S M I C H E L F E L D E R & T H E R E S E S O M M E R S E T H






















1 1 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

GOAL: Learn how to engage your wheels for your deadlift. They Drop your hips, with your back
deadlift muscles and transfer allow you to feel the muscles straight, and pull the bar as you
energy from muscle to muscle. that need to work in unison would for a deadlift. Once it’s at
WHY DO IT: The hamstring and when. your knees, pull the bar, leading
curls prime your hammies so WHEN TO DO IT: Early in your with your elbows, and row it to
that they’re engaged, and the workout. your stomach.
deficit Pendlay rows put you DO IT: Using a leg curl machine, SETS X REPS: 3–5 sets of 10
in a deadlift position, so you’re either lying or seated, curl the reps each.

forced to prep your muscles the pad to your butt. After you per- EXPERT: Andy Triana is a
PAV E L Y T H JA L L big pull—lats locked down and rows. Stand on a raised mat or the owner of the Performance
competitive strongman and
form 10 reps, begin your Pendlay
same way you would before a
Vibe, a coaching community for
a 45-pound bumper plate with
belly flexed. Simply put: This
strength athletes.
superset is like a pair of training
a bar resting against your shins.
D E C E M B E R 2 0 1 9 / / M U S C L E & F I T N E S S 1 1 3

DEADLIFT ALTERNATIVES
























































HANG POWER CLEAN


GOAL: Become more
explosive.

WHY DO IT: Olympic lifts
are great for improving
your ability to produce
force, but they’re compli-
cated to learn compared
with most exercises. Per-
forming a hang clean, which
has you start with the bar
at your hips as opposed to
the floor, makes the move
BULGARIAN SPLIT SQUAT easier to do. As a result,
you’ll still benefit from the
GOAL: Build muscle and strength exercise after bilateral squats explosive hip drive and
in the quads and glutes. and deadlifts. triple extension (that is, ex-
WHY DO IT: The Bulgarian split DO IT: Stand in front of a bench tending through your toes,
squat, or rear-foot-elevated holding a dumbbell with both hips, and back) required to
split squat, is a fantastic exercise hands. Rest the top of one foot get the bar up to the front
for developing not only your on the bench. Squat until your rack position, but with less
quads and glutes but also hip rear knee is near the floor. room for error.

stability in the frontal plane SETS X REPS: 2–4 sets of 6–8 reps WHEN TO DO IT: Perform
(side to side), due to the stability per leg. these at the beginning of a
required to squat with one EXPERT: Jon-Erik Kawamoto strength session to prime E D G A R A RT I G A
leg elevated. is the owner of JKConditioning the central nervous
WHEN TO DO IT: Perform this in Newfoundland, Canada. system. (The connection


1 1 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

STRAIGHT-ARM PULLDOWN


GOAL: Build strength in the lats DO IT: Attach a lat pulldown
and stability at the shoulder bar to the top pulley of a cable
joint. station and grasp it with both

WHY DO IT: The lats and shoul- hands. Bend at the hips a bit to
ders play a role in the deadlift— feel a stretch in your lats, then
that is, stabilizing the spine and pull the bar to your hips with
locking your arms into position. your arms straight.
This exercise will help you build SETS X REPS: 4 sets of 8–10 reps.
strength in the lats and stability EXPERT: Matt Pudvah is the head
in the shoulder joint. strength and conditioning coach
WHEN TO DO IT: Perform these af- of the Manchester Athletic Club
ter your compound movements. in Manchester, MA.




























between your brain and
muscles respond better

when primed.)
DO IT: Stand holding a
barbell at arm’s length in
front of your thighs, with a
shoulder-width overhand
grip and your feet hip- to
shoulder-width apart.
Dip down into roughly a
quarter-squat, then imme-
diately pull the bar up your
body to full extension at the
hips, knees, and ankles.
Dip under the bar, catch it
in a squat position, and
stand all the way up with
it. Let the bar fall back down
to the start position (in
E D G A R A RT I G A ; P E R B E R N A L extended), and repeat.
front of your thighs, arms



SETS X REPS: 5 sets of 2 reps.
EXPERT: Jeb Stuart
Johnston is a lifestyle-
transformation specialist
based in New York City.


D E C E M B E R 2 0 1 9 / / M U S C L E & F I T N E S S 1 1 5

BULKING




























THE




INSAIN






































WAY





> When a chef is tasked with helping to add bulk to his clients—


whether a finely tuned defensive lineman or a finicky rapper—

he makes it happen. Celebrity chef ARRON SAIN shares two

completely different approaches that helped NFL All-Pro AARON

DONALD and entertainer NICK CANNON achieve the same goals.


B Y J E F F T O M K O


1 1 6 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

DINNER
BAKED
JERK
CHICKEN



































































































S H U T T E R S T O C K

ARRON SAIN



HETHER self-described “kid from the hood “It’s never a cookie-cutter plan,”
wrecking back- who liked to cook” who was hired Sain says. “Each plan needs to be
fields like All-Pro by both Donald and Cannon to individualized and takes time.”
defensive lineman keep them fueled behind the For Donald, knowing his way
Aaron Donald scenes so they can perform at around the kitchen was never the
or going from max level on the grand stage. problem, but finding time to

tour to TV like The goals of both Donald and regularly meal prep between
entertainer Nick Cannon were similar—gaining practice, studying film, lifting,
W Cannon, differ- and maintaining muscle—but and traveling for road games was
ent high-performance celebrities getting there for the 6'1", 270- tough. The ramifications of C O U RT E S Y O F A R R O N S A I N ; S H U T T E R S T O C K
require different fuels. pound two-time NFL Defensive lacking a reliable meal plan
The job to energize both Player of the Year and the 153- surfaced when Donald dropped
superstars falls upon the body- pound rapper and host of Fox’s nearly 15 pounds during the 2018
builder-wide shoulders of chef The Masked Singer required season, affecting his on-field
Arron Sain, a Chicago-born, different means. performance, he says.




Chef Arron
Sain was
hired to help
provide
mass-gaining
meal plans
to both Nick
Cannon
and Aaron
Donald.



















































ARRON SAIN NICK CANNON










1 1 8 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

“I played in the Super Bowl last Donald to try a few packages of the goal. But getting them to
year at 257—people don’t know his Chicago-based InsainlyFit their respective finish lines
that,” says Donald, whose Los Meals (insainlyfitmeals.com). It required opposite approaches.
Angeles Rams fell to the New also gave Sain the chance to tell Cannon’s 10-pound gain started
England Patriots, 13–3, in Super Donald of his most recent success with a 3,000-calorie diet, which
Bowl LIII. “The double teams story: Nick Cannon, whom he was a challenge, according to

become a lot heavier out there. connected with on social media. Sain, since the rapper is a “busy
You’re a little lighter, so you have Sain helped him bulk up from a noneater.”
to anchor down a little extra scrawny 153 pounds to a lean 163 His solutions: For breakfast,
stronger. When you’re at 257 in just under a year while Sain would have Cannon
trying to play two guys who in the middle of his down a 1,500-calorie
S H U T T E R S T O C K you after a while.” putting on pounds LEARN loaded with almond
Wild ’N Out tour.
weigh 330 each, it takes a toll on
mass-gainer shake—
For both stars,
MORE
It was at an event during the
milk, peanut butter,
To get more chef tips,
off-season where Sain persuaded
and muscle was
go to Sain’s Instagram and oatmeal.
@Arron_Sain. That would keep
Cannon full for hours,
which made his next
meal—one or two
750-calorie chicken and bean
burritos—tough to stomach.
“It’s like having two machines
using two fuels,” Sain says. “One
machine is fed food and the other
is fed through supplements.”
On the other hand, managing
Donald’s intake—which would be
as much as 4,500 calories per
day—was easier. Unlike with
Cannon, Sain could get creative
with Donald’s breakfast, lunch,

and dinner. And when it came to
the day before games, Sain would
whip up a complex-carb-filled
spaghetti and meatballs dinner.
“I wanted Aaron to have mara-
thon-runner-like endurance, so I
had him eat like a runner.”







COOKING IS
NEVER A COOKIE-
CUTTER PLAN.







Donald is now back at 270

AARON DONALD pounds, while maintaining his
physique on a 3,600-calorie diet.
“I just want to thank God for
giving me the ability and oppor-
tunity to help people,” Sain says.


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 1 9

ARRON SAIN



INSIDE THE KITCHEN
SAIN ON WHAT
IT’S LIKE BEING
A CELEB CHEF


Q “The difference between

cooking for Donald and Cannon
was that an athlete has more of a
structured life when it comes to
nutrition and working out and
the proper amount of sleep. Most
entertainers don’t always get
enough sleep, which inhibits the
body to grow the way that it
needs to.”


KNOWING
YOUR CLIENT


Q “I always ask clients what their
favorite foods are. How many
times do they eat in a day, and
do they think they’re eating
enough? How much water are
they drinking? And I’ll ask about A A R O N D O N A L D
food allergies. It’s also important THE DAILY MEAL PLAN
to find out what foods they like
to eat—foods that give them STARTING WEIGHT: 257 POUNDS CURRENT WEIGHT: 270 POUNDS
comfort while eating. That way,
they enjoy the whole process,
BREAKFAST
and it doesn’t feel like a diet.
Once I figure out the foods that BREAKFAST TACOS
the individual likes to eat, I sit
down and try to re-create some Ingredients Why breakfast tacos?
of those meals but in a healthy 1–3 whole-wheat tortillas “Aaron needed to eat before
way—which heavily involves 15 oz spicy turkey sausage morning practice. Breakfast
portion control.” (“I choose turkey tacos were a quick and easy
sausage over pork way to get food into his body,
HITTING THE MACROS because it’s leaner, has and Aaron can eat just one or
less saturated fat and all of them. Tacos allow me to
Q “The biggest obstacle in trying cholesterol, is a good pull multiple food choices
to help people reach their macros source of protein, and is together so Aaron could get in
on a daily basis is that it comes high in vitamins, such the amount of carbs, protein,
down to teamwork. Both parties as zinc and vitamin B,” and fat he needs. Also, I take
have to be on point. Being a Sain says) into account the amount of
chef, I have to provide the meals, 6 whole eggs time I have to cook and how
and then the client has to have ½ cup spinach (per taco) much time Aaron has to eat.
the discipline to sit down and 2.5oz Mexican blend of Tacos are quick and easy on
take the time to eat and avoid cheese both sides of the equation.”
munching on candies and sweets

if that’s not a part of their diet.
THE MACROS (FOR ALL 3 TACOS)
Those are the types of things that S H U T T E R S T O C K
1,908 128g 101g 111g
are all over the place and need to CALORIES PROTEIN CARBS FAT
be avoided.”


1 2 0 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

LUNCH
BRISKET

SANDWICH



Ingredients
8 oz brisket
1 ciabatta roll
DINNER
1 oz smoked Gouda
BAKED JERK CHICKEN

Why brisket?
“Brisket is a great protein with Ingredients Why jerk chicken?
some fat, but you can trim that 16 oz chicken “Aaron was a fan of spicy
off. I like it because it has a low ¼ cup green bell pepper food. Not flame-throwing
fat melting point, which helps ¼ cup red bell pepper spicy, but something that
contribute to the juiciness of 1 white onion has good flavor and some
the meat. Pro tip: Cooking the Jerk seasoning kick to it. I prefer to bake my
brisket in a Crock-Pot allows Garlic powder jerk chicken at 360, but this
me to prep other foods while Ginger seasoning pure protein meal can be
the meat is cooking.” cooked on the grill.”

S H U T T E R S T O C K CALORIES | PROTEIN | CARBS | FAT

THE MACROS
54g
975
75g
45g


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 2 1

TO THE






WALLS




































































































1 2 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

> There’s more than one way to slam

a medicine ball. See for yourself with

these five trainer-approved moves.

B Y K E V I N G R A Y / / / P H O T O G R A P H S B Y C H R I S N I C O L L










F ROM TRIED-AND-TRUE BARBELLS tax the whole body. They’re also one of the few tools
and kettlebells to battle ropes and steel clubs,
there’s no shortage of equipment at your
in which you can load up the implement and have
disposal in the gym. But the humble medicine
them leave your body,” he adds, noting that other
ball is the hurried man’s unsung workhorse,
power equipment like sleds require you to control the
allowing you to target multiple muscle groups
implement throughout the entire movement.
and become more conditioned in the process.
According to Piercy, slams also allow for all-out
“I love medicine balls and probably have
more in my gym than anyone else,” says Michael maximum power, and the movements translate well
Piercy, M.S., C.S.C.S., and owner of the Lab Perfor- to sports (and daily life) because they mirror func-
mance & Sports Science in Fairfield, NJ. “They’re tional athletic moves like throws and pushes. In
versatile, great for working power, and can be used to addition to firing up your muscles, they’re great for
metabolic work and yield that coveted bang-for-your-
buck efficiency—perfect if you’re pressed for time. “If

you’re doing repeated slams, you can really get your
heart rate up,” he says. Here are five slams to try.



































RUSSIAN

TWIST TO SLAM


Page 127


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 2 3

FIVE NEW MEDICINE BALL SLAMS
































































HOW TO DO
IT RIGHT

Before you slam
anything, you’ve got to
ensure your body is in
the proper position to
execute this powerful
move. For a standard
overhead slam, Piercy
says to load as if you’re
about to jump onto a
box, with your knees
bent and your hips in a
hinge. “You’re looking to BENTOVER ROW WITH PUSH SLAM
engage the whole
posterior chain—the Stand with your and your arms fully ment. Then explo-
glutes, quads, ham- feet shoulder-width extended. Row the sively extend your
strings, triceps, and apart in a bentover ball to your stom- arms and slam the
lats.” Accelerate your row position, hold- ach, squeezing your ball straight into
arms down hard as if ing a medicine ball back muscles at the the ground.

you’re trying to slam the with both hands top of the move- SETS X REPS: 3 x 15.
ball through the ground.
It should land directly
in front of you.


1 2 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9 Shot on location at Filthy Power Gym, Las Vegas, NV

KNEELING MED BALL SLAM


Kneel down on the floor in back slightly, drive your hips ward, and slam the ball directly
front of a medicine ball. Keep forward, and extend your arms in front of you. (If it’s a bouncier
your torso tall and grab the ball to lift the ball overhead. Then ball, watch the rebound.)

with both hands. Arch your hinge your hips back, lean for- SETS X REPS: 3 x 15.




































































































D E C E M B E R 2 0 1 9 / / M U S C L E & F I T N E S S 1 2 5

FIVE NEW MEDICINE BALL SLAMS





ROTATIONAL MED BALL SLAM


Stand tall holding a medi- right foot as you slam the
cine ball in both hands and ball to the left side of your

to the left side of your hips. body. Catch the ball on the
Swing the ball right, bring- bounce and repeat on the
ing the ball up and around right side.
your head, pivoting on your SETS X REPS: 3 x 8 per side.







































































SQUAT TO SLAM


Hold a medicine ball under
your chin and squat down.
As you come up, extend

through your toes and hips
to bring the ball overhead
and then slam it straight
down in front of you.
SETS X REPS: 3 x 12.


1 2 6 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

G R O O M I N G B Y C H R I S TA L L O R E T O























RUSSIAN TWIST TO SLAM


Sit on your butt with your back torso to your right and slam the Repeat this back-and-forth
off the floor and feet suspended ball hard into the floor, still motion for the prescribed

about an inch. Hold a medicine holding onto the ball, and then number of reps.
ball in both hands. Twist your quickly slam it to your left side. SETS X REPS: 3 x 8 per side.








D E C E M B E R 2 0 1 9 / / M U S C L E & F I T N E S S 1 2 7 1 2 7

M&F




HOLIDAY GIFT GUIDE 2019



It’s that time of year again! We rounded up all

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D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 2 9

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TA2 BODYSHOCK SYSTEM

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1 3 0 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

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GIFT GUIDE THREADS



From winter necessities to workout essentials, deck
yourself out with these highly functional duds.

































NIKE PRO AEROADAPT
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NIKE $55
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Dri-fit technology and panels of vents make
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The reflective piping down the sides make LEVEL
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FOURLAPS $48
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Work out in comfort and warmth with fourlaps.com
these UA sweats. underarmour.com



D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 3 1

YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS


K S A




















































































COMPRESSION





OBSESSION





















1 3 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9

How can


compression


shirts help


prevent injury?


And how tight


should my shirt



fit on me? —Rich P., Dayton, OH







Most of us would be (shown at right), it pulls the
considered anteriorly shoulders back, taking pres-
forward—our shoul- sure off the muscles around
ders are rounded, the spine so they can do their
A which pulls on the job and minimize the risk of
neck and upper back. Over injury over time.
time this will weaken the As far as tightness, the shirt
musculature and set you up should be comfortably snug,
for injury. but not so tight that it affects SCOTT SCHAEFFER,
When wearing postural your daily activities. If you’re D.C., C.S.C.S., is the owner of
alignment shirts, like Tommie constantly thinking about it, Westchester Total Health in
Mount Kisco, NY.
Copper’s shoulder shirt chances are it’s too tight.












From there, I’d pair my
If I miss a leg day, is it a bad thing to normal squat routine with a
“double up” on a workout the following basic noncompound chest
day? —John T., San Angelo, TX builder, like cable flyes, then
do the same for chest (bench
press with leg press).
I wouldn’t do more than four
S H U T T E R S T O C K ; C O U RT E S Y O F T O M M I E C O P P E R
As long as your sleep and also be mindful of exercise of these styles of circuits to
diet are intact, I don’t choice and execution if you complete my workout, though
A have a problem with a need to double up. Simply the two previously mentioned
client “doubling up” a workout. put, this means that you need could suffice for a great in-and-
If you’re consistent with other to include some sensible out pump by themselves!
phases of a healthy lifestyle, periodization. For example,
there’s really no need to fear if you’re doubling legs with RONNIE LUBISCHER,
overstimulating your central chest, try choosing an anterior C.S.C.S., is the owner of Lu-
nervous system or compro- and a posterior selectorized bischer’s Burn and Blast Train-
mising recovery. movement for legs (leg exten- ing (burnandblasttraining.com).
With that said, try not to sions and leg curls), with a

make it a regular habit. And pushup to start. N E E D T O G R O W S O M E H A I R?


D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 1 3 3

A S K







Is it normal When is the

for my wrists best time of
to hurt day to take a
during prebiotic
yoga or am I supplement?
performing
the moves —Nicholas M.,
Tallahassee, FL
incorrectly?
—Angelo P., Dayton, OH





fiber compounds that get
It’s common for a little A utilized by specific,
discomfort after yoga, but healthy microbes. Think of
A if any pain lasts more them as the fertilizer to soil. It’s
than a few minutes after a joint could indicate a tear in probably best to take a prebiot-
pose or for the duration of the the triangular fibrocartilage ic supplement in the morning
class, I’d recommend assessing complex, which is a disk-like with a light meal for several
your posture and mechanics. piece of cartilage in the lateral reasons. The stomach should
Wrist pain—which is more aspect of the wrist (pinkie be relatively empty after an
prevalent among women side). I suggest modifying overnight fast, and the prebiot-
doing yoga—can occur over a the pose that causes the pain ics have a better chance of
period of time due to repetitive and then working with a working as they should. But
stress, poor mechanical professional to try to improve you still should eat a small
loading, poor flexibility, or your technique or avoiding the meal to buffer the supple-
strength deficits. These can pose altogether. ments and kick-start your
lead to an aching, dull pain digestive system. Also, the
that could be anything from small and large intestines go
MARY KATE CASEY,
bone, ligament, or cartilage into powerful contractions in
damage to a sharp shooting P.T., D.P.T., is the owner and the morning. They are meant
founder of Chicago’s Prep
pain that could be an acute to sweep away food and
Performance Center
tendinitis or muscle sprain. (prepperformancecenter.com). microbial debris and allow for
Also, painful clicking in the fecal evacuation. Therefore,

there will theoretically be
more time for them to exert
their effect until the following
morning.
That being said, prebiotics
can be taken at any time, and if
someone has a better routine
midday or in the
evening, then
There are surgical and hair. Scalp micropigmentation it’s OK to take
nonsurgical solutions to is like tattooing the thinning them then. The
A hair loss. Surgical areas. At Hair Club, our Xtrands important thing
procedures involve harvesting system adds matching strands is to take them
hair from the back of the head to existing hair to add thick- regularly and not
and transplanting it to the ness with monthly touch-ups. forget.
thinning areas. Nonsurgical
solutions have come a long ANGELA PHIPPS, D.O., DAVID KAHANA, M.D.,
way. Minoxidil is the only S H U T T E R S T O C K
FDA-approved ingredient is the medical adviser to Hair is a board-certified gastro-
Club (hairclub.com). enterologist with 1MD (1md.org).
clinically proven to regrow


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1 52 BACK TO BASICS

1 5 6 FLEX 101
1 5 8 WINGS OF STRENGTH
16 0 ANATOMY
16 2 5 TIPS
16 6 MY FAVORITE
WORKOUT
1 9 6 NPC MONTHLY
2 0 0 ASKED AND
ANSWERED


FEATURES

14 4 O AFTERMATH
Shawn Ray on 2019
Olympia highlights.
16 8 SIMPLY
PEC-TACULAR
New Mr. O Brandon
Curry shows us his
winning chest routine.
17 6 TRU-LEE
LEGENDARY

Eight-time Mr. O Lee
Haney recalls how he
almost called it quits
after his seventh win.
1 8 2 LEWIS’
FLEX-CELLENT FLEX
ADVENTURE

The Welsh Dragon
talks Olympia open
during his NYC visit.
1 9 0 TWEAK YOUR LEWIS
BACK (WORKOUT)
Derek Lunsford on how
he shapes his back.
TAKES ON


THE BIG APPLE






I A N S PA N I E R

















COMPETITION SPOTLIGHT





THE RISING PHOENIX EMERGES




FROM THE ASHES OF THE MS. OLYMPIA





The Rising Phoenix World Championship created a new pinnacle that would set a new stage

ablaze despite the demise of multiple competitive stages that featured female bodybuilders.

by Alexandra Sacasa

n Friday, September 6, over entire weekend was marked by show opened with the Yellow
100 female competitors camaraderie and sportsmanship Bird Apache dancers, a Native
Ogathered inside the Wild that people often overlook in American tribe in Arizona who
Horse Pass Hotel & Casino in bodybuilding. presented the unique spirit of the
Chandler, AZ, for the first all- It was a true demonstration American Indian with energetic
women’s bodybuilding weekend. of women lifting each other up. music and specialty hoop dancing.
As the sun set during the The ladies were welcomed with a Then, the fans cheered as each
afternoon athlete check-ins, round of speeches that continued bodybuilder posed on stage for
competitors and fans gathered this theme. Wings of Strength a chance to win prize money,
to welcome and celebrate the VP of US Operations Alex Sacasa sponsorships, as well as qualify
fifth annual IFBB Wings of thanked the competitors for their to compete on the Olympia stage
Strength Rising Phoenix World participation at this all-women’s the following year.
Championship in conjunction event and shared how honored Bodybuilding shows are
with the Arizona Women’s Pro, she is to work with a team of usually filled with athletes’
and kick off the inaugural NPC amazing women who make every friends, family and fans, and this
Women’s Extravaganza. event a true labor of love. Emcee intimate crowd was no exception.
The attendees included partners,
parents, and children of all ages—
there were many heartwarming
cheers of, “Mommy!” It was
the highest paying female
bodybuilding competition in the
world, and the crowd felt even
richer with love and support.
While each division competed
for prize money, the female
bodybuilding division was
competing for the coveted grand
prizes: a $50,000 check, a brand

From left to right: Theresa Ivancik (Pennsylvania); Alina Popa (2018 Rising Phoenix World new 2019 Dodge Challenger
Champion); Nicki Chartrand (Canada); Margie Martin (Georgia); Lenda Murray (8x Ms Olympia); Hellcat Redeye, and the priceless
Helle Trevino (California); Jake Wood (Owner, Wings of Strength); Irene Andersen (Sweden); title of 2019 Rising Phoenix World
Alex Sacasa (VP of US Operations, Wings of Strength); Monique Jones (South Carolina)
Champion. This honor was made
The energy was palpable as Sara Hurrle described the vibe as possible courtesy of Jake Wood
competitors from around the a “total love fest,” and reminded and Wings of Strength, who
world embraced, complimenting attendees that lighting another created the division in 2014 to fill
one another and graciously candle does not diminish your
wishing each other luck even own light and to keep illuminating Complete Arizona
though they would compete other women to help this sport Women’s Pro Winners
on the same stage in less than and all women’s events grow Fitness: Ryall Graber (Canada)
24 hours. The solo sport of brighter with love and support.
bodybuilding can feel like a lonely On Saturday, the stage was Figure: Cydney Gillon (Georgia)
road; you might prepare for the set. The large 20-foot video wall Bikini: Monica Ellis (Texas)
stage with the help of a coach or served as a resplendent backdrop, Physique: Tiangngok
team, but you ultimately stand illuminating the competitors’
on stage alone. However, the muscular silhouettes. The Penpraghai (Thailand)

A D V E R T O R I A L



bodybuilding can go away, Helle considered dropping out of
so can men’s bodybuilding. A the competition, however through
bodybuilding stage should exist to hard work and a support system
support all competitors who wish that included Wings of Strength,
to compete. she remained focused and driven.
She joked that she knew she
would win a car that had her
name in it, aptly nicknaming her
new Dodge Challenger Hellcat,
the “Hellecat.”




Bikini competitors from left to right:
Jourdanne Lee (Georgia); Jennifer Ronzitti
(Maryland); Amy Landry (Michigan); Monica
Ellis (Texas); Kim Gutierrez (Chile),
Ashlyn Brown (Arizona)
the absence of the Ms. Olympia.
The Rising Phoenix World Fitness competitors from left to right: Rene
Championship serves as a forum Brosch (Colorado); Terra Plum (Canada);
where female bodybuilders could Jeannine Tadeo (New York); Ryall Graber
(Canada), Alison Burns (Nebraska);
compete and be recognized for
Shannon Siemer (Illinois)
their accomplishments.
As the event reached its
climax, the time had come to
crown a new Rising Phoenix
winner—but not before the
women received special awards. 2019 Rising Phoenix World Champion
Helle Trevino
Each of the 19 competitors
submitted a video sharing what The 2019 fifth Annual
drives them to compete in Rising Phoenix had the highest
bodybuilding along with a stage attendance to-date. What
routine to express themselves started out as a show that had
artistically. Nicki Chartrand won to light its own way, turned
the best video award and Janeen into a celebratory all-women’s
Lankowski won the best routine event bringing female athletes
award. The final battle for the from all over the world together
title came down to two former to shine brightly enough to
Fitness competitors: Rene Brosch & Alison champions who had both won the eclipse all obstacles. Wings of
Burns having fun during the division’s jovial Rising Phoenix World Champion Strength is excited to announce
pose-down. title before—Margie Martin (2015 that through the hard work of
Wood often says that Wings & 2016) and Helle Trevino (2017). their team and all participating
of Strength supports all athletes The crowd roared when the female competitors, the Rising
in all divisions—sponsoring and new 2019 Rising Phoenix World Phoenix will carry the torch to the
promoting multiple shows year- Champion was announced: Helle Olympia stage in Las Vegas and
round—because, as he is quick to Trevino. After losing her mother welcome the long-awaited return
remind the audience, if women’s unexpectedly earlier this year, of the Ms. Olympia in 2020.






















Visit www.WingsOfStrength.Net for the 2020 show schedule!

Shawn Ray gives his thoughts on some of the
highlights from Olympia Weekend.


B Y S H A W N R A Y /// P H O T O G R A P H S B Y C H R I S N I C O L L

NOW THAT THE DUST and rivaled by no one at the
has settled from the 2019 moment. Her success is partly
Olympia Weekend, I want to due to genetics—her tiny joints,
reflect on a few highlights and tiny waist, broad shoulders, and
takeaways that may have gone overall excellent conditioning.
unnoticed. Grant stands head and shoul-
First and foremost, one of the ders above her peers.
least-talked-about performances The question everyone is now
of Olympia Weekend was the asking is: Will Grant add more

sheer dominance of SHANIQUE weight to her frame and return
GRANT, the two-time Women’s next year as a bodybuilder? It
Physique Olympia winner. Grant, was announced that the Ms.
also the 2018 Women’s Physique Olympia bodybuilding champi-
International champ and the onships will return to Las Vegas
winner of two New York Pro titles, in 2020. This sets Grant up to do
has taken the physique division by what no one has yet to accom-
storm. Everyone refers to her as plish—win two Olympia titles in
a “Lenda Murray Lite,” a compari- two different divisions. Everyone
son to the eight-time Ms. Olympia is of the assumption that Grant
who’s been inducted in both the could be the first.
IFBB Professional League Body- That being said, the verdict
building Hall of Fame and the is still out whether or not
Arnold Classic Hall of Fame. Grant will go back to the Wom-
Grant, originally from Chicago, en’s Physique International in
quickly came to prominence in 2020 in Columbus, OH, to try
the sport after earning her IFBB to recapture a second one. But
Pro League card in 2014. She’s everyone is of the assumption
since gone on to win titles in New that she should. She’s clearly
York, Tampa, and Las Vegas. dominant from head to toe with
Right now, at age 24, Grant zero weaknesses in stature,

obviously has the most dominant conditioning, or genetics, as she
physique in the women’s physique proved to everyone in Septem- SHANIQUE
division. She’s being challenged ber in Las Vegas. GRANT


1 4 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9