Natural Muscle - September 2007

Natural Muscle September 2007
2

EPISODES OF PSYCHOTIC
INTENSITY

THE SCIENCE OF EXPONENTIAL
MUSCLE
GROWTH!
ACTUAL SCENES FROM THE NO-SHOTGUN
NO-SHOTGUN MAY FUEL
*When combined with strength training & a sensible diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease
There are three ways muscles can get larger. The rst and
most limiting is called muscle Hypertrophy. This is where you
practically kill yourself in the gym to force your genetically pre-
existing amount of muscle to get larger in size. Are you the
chosen 1 in 10,000 that God blessed with a ton of fast twitch
muscle? Probably not. So for you and almost all of us, we have
to train hard core just to coerce our genetically limited amount
of muscle to increase in size ever so slightly. And, as you know,
this really sucks. Visualize the individual who trains intensely
and eats right for 10 solid years and a new member walks into
the gym for the rst time ever and is leaner and more muscular
having never touched a weight. Some men and women just
arent gifted with enough fast twitch muscle and, therefore,
struggle with their God given genetics. The great news is that
Hyperplasia can level the playing eld!
Hyperplasia occurs when existing muscle actually forms new
muscle bers and can occur by two different mechanisms. The
rst is actual ber division resulting in splitting or branching of
existing muscle to form more muscle bers. Hyperplasia X-1
(HX-1) occurs during muscle trauma such as heavy negative reps
and high volume/high intensity training. Redlines
unparalleled
energy technology contained in NO-Shotgun
is the driving force

behind the intensity you need to trigger HX-1-induced muscle
growth. Ill get real with you, without insanely attacking the
weights, HX-1 just isnt going to freakin happen. Redlines
the
catalyst that fuels episodes of psychotic physical intensity!
Hyperplasia X-2 or HX-2 is new muscle ber that forms when
muscle ber precursor cells known as satellite cells are
stimulated. This is where the NO-Shotgun
matrix shines a
potent biochemical light. NO2 ([Nitric Oxide-Im talking real Nitric
Oxide, not some fake-@$$ supplement)-induced vasodilation
(opening up the veins and capillaries) literally oods the muscle
with massive amounts of powerful muscle building EX (Ethyl
Ester HCl) compounds. If you review the studies on arginine
or glutamine, these amino acids were infused into the blood
intravenously to stimulate Nitric Oxide or GH (growth hormone).
This is why simple AKG chemical salts of Arginine (Arginine
AKG) have proven to be ineffective at increasing muscle size in
three clinical studies.
YES, IF YOU PURCHASED ANY NO2-TYPE
PRODUCT WITH ARGININE AKG, STUDIES
SHOW YOU GOT PUNKED! DONT FEEL BAD,
THE NO A-AKG SCAM RIPPED YOUR FRIENDS
OFF TOO FOR ABOUT $75,000,000!
Take home message: three studies prove NO2-type products
containing Arginine AKG simply do NOT work. Further, Arginine
should be consumed with Citrulline in order to produce nitric
oxide. NO-Shotgun
contains the sophisticated compound,

Arginine Ethyl Ester HCl (AEX
) which does not need to be injected

and is further enhanced with Citrulline necessary to facilitate NO
production. Along with these ingredients, Ellagic Acid works in
concert with AEX
and Citrulline to further improve NO output.

Theres more: NO-induced vasodilation results in killer pumps in
the gym. The greater the pump the more muscle ber trauma.
The pain associated with The Pump is what Arnold referred
to as better than
sex. The Nitric Oxide
vasodilating effect
of the muscle is very
similar to that which
occurs in the genital
region when one takes
Viagra
or Cialis
. The pump is so pronounced in the muscle

(or genitals) that it is painful due to NOs opening of the veins,
arteries and capillaries like ood gates. This condition brought
on by NO (Nitric Oxide) over lls the muscle with nutrient dense
blood to produce a NASTY PUMP
! Consequently, Arnold was

way ahead of his time when he associated the pain/pleasure
response generated by a great muscle pump as better than SEX!
Follow me closely here!

The physiologic response to NO causes extra trauma to occur
when the blood-engorged
muscle is subjected to INTENSE

weight training. Greater injury to the muscle is a result of
signicantly increased internal pressure (the blood-engorged

pump) within the muscle when muscle bers rub violently
against each other during training. It is my personal theory that
when the vascular (veins etc.) system oods the DAMAGED
MUSCLE with powerful nitrogenic and scientically proven
protein synthesis stimulating compounds like, Branched Chain
Amino Acid Ethyl Esters along with Beta-Alanine Ethyl Ester and
Creatine Ethyl Ester, massive physiologic changes in the muscle
take place and muscle bers can be split and new satellite cells
can be formed to actually cause muscle HYPERPLASIA! This
is where both mechanisms of hyperplasia, HX-1 AND HX-2 take
place I.e., where new satellite cells are formed and muscle bers
branch and split. Until now, gaining ungodly amounts of HX-1
and HX-2-induced muscle occurred only by getting jacked on a
poly-pharmacy of bodybuilding drugs.
And, obviously with a massive pump and the off-the chain
bioactive compounds present, so to are existing muscle
cells getting larger. Its the muscle hypertrophic/hyperplasic

TRIFECTA for gaining and even creating new lean muscle
tissue! The NO-Shotgun
subculture will be the rst generation

to be able to actually create new muscle tissue (hyperplasia)
without injecting massive amounts of steroids, testosterone,
insulin and IGF-1!

Lastly, why have caffeine present when caffeine interferes with
creatine absorption? Well studies show that caffeine interferes
with regular creatine absorption. CEX
, the rst ever Creatine

Ethyl Ester, appears to be unaffected by caffeine because of its
superior ethyl esteried chemical structure stabilized with an
HCl molecule. Further, Redlines explosive energy technology
allows one to train with the insanity and intensity that initiates
the process of splitting muscle bers and causing new satellite
cell formation to reach our goal of HYPERPLASIA! Hopefully
when I run into you at the gym, Arnold Classic or Olympia,
youll have your own outrageous NO-Shotgun
story to
share with me. Just to give you a heads updont take NO-
Shotgun if youre going to walk around with your man-boobs
and cry estrogen-induced tears that youre sore and cant
move for three days. This is what NO-Shotgun
is designed
to do! During my personal chest workout with NO-Shotgun
, I
benched weight that I hadnt done since my competitive days,
then after endless set and reps, wrapped up training with a
personal best 51 dips. The next day, I threw three, 45 lb plates
and a quarter on each side of the Hammer
shoulder press for

9 reps and did the Rear Delt machine with 170 for 14 reps, that
was three more reps with 40 more pounds which is an insane
increase for the small posterior deltoid muscle. This is what
I mean when I say, NO-Shotgun is the catalyst that fuels
episodes of psychotic physical intensity.
Theres another special creatine in NO-Shotgun
that allowed
rats to swim several hundred percent longer than the control
group who incidentally drowned. Sad but true, the take home
message here is dont let your NO-Shotgun
using buddy or
competitor bury you! The blood-engorged pumps, the killer
workouts, staying hard long after the gym and actually making
noticeable gains in muscularity are what you and I live for.
Ive enthusiastically worked many late nights conducting
medical research and into the wee hours of the morning in
VPXs state of the art laboratory to produce NO-Shotgun
and
am so condent that its the best product in its class that Im
making an opening offer right now to any supplement company
of $100, 000 if they can conclusively prove that their product
is better in a double blind University Study at producing lean
muscle, greater ATP production, more explosive workouts and
initiating Nitric Oxide-induced - blood engorged pumps!

Jack Owoc,
VPX CEO and Chief Scientic Ofcer.
INTENSITY

MUSCLE
GROWTH!
NO-SHOTGUN MAY FUEL
unparalleled

the
matrix shines a
oxide. NO-Shotgun


concert with AEX

to as better than
vasodilating effect
Viagra
or Cialis







insulin and IGF-1!


story to
is designed
, I
shoulder press for

that allowed
using buddy or
and

Jack Owoc,
Natural Muscle September 2007 7
INTENSITY

MUSCLE
GROWTH!
NO-SHOTGUN MAY FUEL
unparalleled

the
matrix shines a
oxide. NO-Shotgun


concert with AEX

to as better than
vasodilating effect
Viagra
or Cialis







insulin and IGF-1!


story to
is designed
, I
shoulder press for

that allowed
using buddy or
and

Jack Owoc,
INTENSITY

MUSCLE
GROWTH!
NO-SHOTGUN MAY FUEL
unparalleled

the
matrix shines a
oxide. NO-Shotgun


concert with AEX

to as better than
vasodilating effect
Viagra
or Cialis







insulin and IGF-1!


story to
is designed
, I
shoulder press for

that allowed
using buddy or
and

Jack Owoc,
amino acid found in human muscle and plasma. GEX
addresses the major Glutamine absorption problem

by allowing it to be maximally absorbedas much as 80% of regular L-glutamine cannot be absorbed by
the gut. L-glutamine can help increase muscle fullness, increase protein synthesis (the making of muscle),
and decrease catabolism (the breakdown of protein). It can also boost immune function, boost GH levels,
enhance glycogen re-synthesis, and boost anti-inammatory cell function. New research shows glutamine
is highly correlated with glutathione (the muscles most powerful antioxidant) and can help protect muscles
from damage. According to some very interesting research out of the Swedish University of Agricultural
Sciences, glutamine concentration is 10% higher in type II muscle bers vs. VA I bers. Type II muscle
bers have a large disposition for growth and are used mainly in weight training. After exercise, the same
researchers showed a 45% decrease in glutamine in both ber types. This is why GEX
is critical for
muscle growth and serious pumps.
5) Methyl Hydroxy Chalcone Polymer (MHCP) This compound is found only in NO-Shotgun
! MHCP
improves cellular glucose utilization and increases the sensitivity of insulin receptors in laboratory studies.
Research conducted at Iowa State University and published in 2001 concluded that MHCP is a super effective
insulin mimetic! Since insulin helps transport amino acids and glucose into muscle tissue, the other ingredients
in Shotgun are further amplied. AND, you will get fuller muscle pumps due to the increased glycogen storage!
Professional bodybuilders inject insulin because insulin makes you HUGE. In fact, insulin is more anabolic
than testosterone, steroids and GH (Growth Hormone). MHCP is as close to real insulin as it gets.
6) Arginine Ethyl Ester HCl or AEX
- mechanism of action is boosting nitric oxide (NO) production
which amplies the effects of all muscle building compounds. Boosting nitric oxide in muscle tissue can
have many anabolic effects including increased nutrient transport and vasodilation (increased blood ow
which leads to massive muscle pumps!). Arginine can even boost natural Growth Hormone (GH) levels as
seen in a study published in the journal, Medicine and Science in Sports and Exercise. A published study
conducted at Sinai Hospital in Baltimore showed that two weeks of arginine supplementation in healthy,
older individuals increased serum IGF-1 (insulin-like growth factor) levels and created an improved and
positive nitrogen balance (creating a more anabolic state for growth). DONT BE FOOLEDTHIS IS NOT
A SIMPLE CHEMICAL SALT LIKE OLD SCHOOL ARGININE AKG, this is a powerful, stabilized Arginine
Ester that is highly bioactive. Think about it, would you want an outdated six year old computer or the latest
version? Well, AEX
is the latest and greatest!

7) Redline
Energy Technology Theres a reason Redline
is #1 in GNC
and Vitamin Shoppe
It
kicks serious @$$! Redlines
the catalyst that fuels episodes of psychotic physical intensity and also
promotes rapid fat loss! And, NO-Shotgun
contains Redlines
potent energy technology! If that wasnt

potent enough, NO-Shotgun
also contains citrulline, a compound that MUST be used in conjunction with

Arginine to cause the release of NO (Nitric Oxide) and Ellagic Acid to boost further jack up Nitric Oxide and
modify cytochrome p450*! Further, KIC is added to synergistically work with the worlds most powerful
BCAA called, Leucine Ethyl Ester HCl to induce serious anabolism (muscle growth)!
MUSLCE RELAXATION
Z disc
(myosin filament)
sarcomere
(actin filament)
Z disc
PEAK CONTRACTION
FULLY LOADED TOUR DDD ED AA OOOA OAA OA ED ED DE DE DE AD AD AA OA OA OA LO LO ED ED DDE DDED Y L Y LLL YYYY DD
Due to internal muscle trauma caused by high intensity training and peak contraction, splitting of muscle ber occurs to form new
muscle tissue. Ill get real with you; if you dont attack the weights with psychotic intensity, HX-1 just wont FREAKIN HAPPEN!
The NO-Shotgun Fully Loaded Tour
coming to your town. VPXs getting
the word out about NO-Shotgun,
with training tips from IFBB Pro Toney
Freeman. Get more information and
see more amazing footage of the NO-
Shotgun Tour at NOSHOTGUN.COM
1) Big Toney Freeman, training
some participants at Worlds Gym in
Orlando, FL thanks to Bobs Nutrition.
2) Miss Melanie interviewing a local
participant. 3) Danielle from H.E.A.T.
Nutrition in Tampa, FL mixing up a few
NO-SHOTGUN drinks. 4) Toney spends
some time training local participants.

EXPONENTI AL GROWTH

THE KEY TO

ETHYL ESTER(EX) TECHNOLOGY INSURES
MAXIMUM ABSORPTION AND UPTAKE
NO-Shotgun
contains the key amino

acids (mentioned below), creatine and other
radical compound innovations that are
engineered with Ethyl Ester pharmaceutical
delivery enhancements. This means that these
important muscle building compounds enter
into the bloodstream AND THE MUSCLE
almost 100% intact. NO-Shotgun
Ethyl
Ester (EX) Technology is far superior to regular
Amino Acids, Creatine, and Arginine where
you might only absorb 13% to 37% and only
4% might actually get into the muscle! This
special and highly advanced EX technology
shuttles all NO-Shotgun
compounds across
the muscle cell membrane where they can
cause explosive growth!
1) BCAAEX
(Branched Chain Amino Acid

Ethyl Ester) Matrix Another rst in the
exclusive array of compounds found only in NO-
Shotgun
BCAAEX
are the Ethyl Ester version

of these key muscle protein synthesizing amino
acids. BCAAs have been shown to promote lean
muscle mass by increasing protein synthesis
and nitrogen retention in muscle tissue. Studies
have shown that subjects who consume BCAAs
the carnosine levels in muscle, the greater the
power. Regular carnosine is not absorbed well,
so the BAEX
is used to maximize carnosine

production in muscle tissue. A recent study
showed that just 4 weeks of Beta-Alanine
supplementation signicantly increased lean
muscle mass. More reps and less fatigue equal
muscle growth! Beta-Alanine Ethyl Ester rocks!
3) Creatine Ethyl Ester HCl (CEX
) We know
that creatine is the most proven and potent
supplement to increase lean muscle mass and
strength. This specic EX form takes creatine
to a whole new level! CEX
is a membrane
permeable form of creatine that can enter
muscle cells without bothering with the regular
creatine transporters like sugar etc. This means
up to 98% can enter the muscle compared to
regular creatine where only 4% makes it into
the muscle! CEX
does not cause bloating,

cramping, or stomach discomfort because it
doesnt sit in the stomach it gets into muscle
tissue fast to support the more production of
ATP for massive intra-cellular volumization,
muscle size, power, and strength!
4) L-Glutamine Ethyl Ester HCl (GEX
)
This powerful amino acid is the most abundant
40
3500 3000 2500 2000 1500 1000 500
45
50
55
60
65
70
75
80
85
90
95
100
105
Beta Alanine
%

T
r
a
n
s
m
i
t
t
a
n
c
e
Wavenumbers (cm-1)
Carbonyl Band in Beta Alanine Ethyl Ester
Beta Alanine Ethyl Ester HCI
while dieting have greater levels of lean muscle
mass retention. And, another study showed that
BCAA consumption had a powerful nutrient
partitioning effect resulting in rapid fat loss in
the abdominal and thigh regions, two areas of
concern for many men and women in regards
to fat loss. Consequently, this makes BCAAEX/
NO-Shotgun
a prime choice for contest prep

or any other intense dieting. NO-Shotgun
also
contains the potent Arginase enzyme inhibitor,
L-Nor Valine! This novel Nor Branched Chain
Ethyl Ester Amino maximizes the active life of
the AEX
(Arginine Ethyl Ester) by preventing

the body from destroying AEX
and allows it
to increase GH and Nitric Oxide for extended
periods of time.
2) Beta-Alanine Ethyl Ester HCl (BAEX
)
Another compound found only in NO-Shotgun
!
This beta amino acid is also sometimes
referred to as carnosine. Research shows that
it supports lean muscle mass and can enhance
muscle ber synthesis. This nutrient actually
helps create carnosine in muscle tissue.
Carnosine is mainly found in muscle tissue and
can help buffer H+ (normalizing PH) so we can
exercise longer and harder-basically; it helps
delay fatigue. Research shows that the higher
All muscle building compounds have a unique nger print. VPXs state of the art research & development facility veries the authenticity of these complex molecular structures and
compounds with highly sophisticated testing equipment. VPX has had over $1,000,000 worth of raw materials tested! Im going to get real with you; other supplement companies
dont have the same sophisticated testing equipment as VPX. These supplement companies either purposely or unknowningly use cut, fake or bogus raws that yield no results
in return for your hard earned money. In fact, we just busted some clowns from NJ with close to $500,000 in bogus raw materials.
%HWD$ODQLQH%HWD$ODQLQH(WK\O(VWHU+&,$XWKHQWLFDWLRQ7HVWLQJIRU126KRWJXQDW93;5HVHDUFK'HYHORSPHQW)DFLOLW\
MUSCLE HYPERPLASIA HX-1
& HX-2

so
nt
ith
nd
ful
w
!
2006 ALL RIGHTS RESERVED
TRADE DRESS & TRADE DESIGN
NOSHOTGUN.COM
954.641.0570
amino acid found in human muscle and plasma. GEX
addresses the major Glutamine absorption problem

by allowing it to be maximally absorbedas much as 80% of regular L-glutamine cannot be absorbed by
the gut. L-glutamine can help increase muscle fullness, increase protein synthesis (the making of muscle),
and decrease catabolism (the breakdown of protein). It can also boost immune function, boost GH levels,
enhance glycogen re-synthesis, and boost anti-inammatory cell function. New research shows glutamine
is highly correlated with glutathione (the muscles most powerful antioxidant) and can help protect muscles
from damage. According to some very interesting research out of the Swedish University of Agricultural
Sciences, glutamine concentration is 10% higher in type II muscle bers vs. VA I bers. Type II muscle
bers have a large disposition for growth and are used mainly in weight training. After exercise, the same
researchers showed a 45% decrease in glutamine in both ber types. This is why GEX
is critical for
muscle growth and serious pumps.
5) Methyl Hydroxy Chalcone Polymer (MHCP) This compound is found only in NO-Shotgun
! MHCP
improves cellular glucose utilization and increases the sensitivity of insulin receptors in laboratory studies.
Research conducted at Iowa State University and published in 2001 concluded that MHCP is a super effective
insulin mimetic! Since insulin helps transport amino acids and glucose into muscle tissue, the other ingredients
in Shotgun are further amplied. AND, you will get fuller muscle pumps due to the increased glycogen storage!
Professional bodybuilders inject insulin because insulin makes you HUGE. In fact, insulin is more anabolic
than testosterone, steroids and GH (Growth Hormone). MHCP is as close to real insulin as it gets.
6) Arginine Ethyl Ester HCl or AEX
- mechanism of action is boosting nitric oxide (NO) production
which amplies the effects of all muscle building compounds. Boosting nitric oxide in muscle tissue can
have many anabolic effects including increased nutrient transport and vasodilation (increased blood ow
which leads to massive muscle pumps!). Arginine can even boost natural Growth Hormone (GH) levels as
seen in a study published in the journal, Medicine and Science in Sports and Exercise. A published study
conducted at Sinai Hospital in Baltimore showed that two weeks of arginine supplementation in healthy,
older individuals increased serum IGF-1 (insulin-like growth factor) levels and created an improved and
positive nitrogen balance (creating a more anabolic state for growth). DONT BE FOOLEDTHIS IS NOT
A SIMPLE CHEMICAL SALT LIKE OLD SCHOOL ARGININE AKG, this is a powerful, stabilized Arginine
Ester that is highly bioactive. Think about it, would you want an outdated six year old computer or the latest
version? Well, AEX
is the latest and greatest!

7) Redline
Energy Technology Theres a reason Redline
is #1 in GNC
and Vitamin Shoppe
It
kicks serious @$$! Redlines
the catalyst that fuels episodes of psychotic physical intensity and also
promotes rapid fat loss! And, NO-Shotgun
contains Redlines
potent energy technology! If that wasnt

potent enough, NO-Shotgun
also contains citrulline, a compound that MUST be used in conjunction with

Arginine to cause the release of NO (Nitric Oxide) and Ellagic Acid to boost further jack up Nitric Oxide and
modify cytochrome p450*! Further, KIC is added to synergistically work with the worlds most powerful
BCAA called, Leucine Ethyl Ester HCl to induce serious anabolism (muscle growth)!
MUSLCE RELAXATION
Z disc
(myosin filament)
sarcomere
(actin filament)
Z disc
PEAK CONTRACTION
FULLY LOADED TOUR DDD ED AA OOOA OA A OA ED ED DE DE DE AD AD AA OA OA OA LO LO ED ED DDE DDED Y L Y LLL YYYY DD
Due to internal muscle trauma caused by high intensity training and peak contraction, splitting of muscle ber occurs to form new
muscle tissue. Ill get real with you; if you dont attack the weights with psychotic intensity, HX-1 just wont FREAKIN HAPPEN!
The NO-Shotgun Fully Loaded Tour
coming to your town. VPXs getting
the word out about NO-Shotgun,
with training tips from IFBB Pro Toney
Freeman. Get more information and
see more amazing footage of the NO-
Shotgun Tour at NOSHOTGUN.COM
1) Big Toney Freeman, training
some participants at Worlds Gym in
Orlando, FL thanks to Bobs Nutrition.
2) Miss Melanie interviewing a local
participant. 3) Danielle from H.E.A.T.
Nutrition in Tampa, FL mixing up a few
NO-SHOTGUN drinks. 4) Toney spends

EXPONENTI AL GROWTH

THE KEY TO

ETHYL ESTER(EX) TECHNOLOGY INSURES
MAXIMUM ABSORPTION AND UPTAKE
NO-Shotgun
contains the key amino

acids (mentioned below), creatine and other
radical compound innovations that are
engineered with Ethyl Ester pharmaceutical
delivery enhancements. This means that these
important muscle building compounds enter
into the bloodstream AND THE MUSCLE
almost 100% intact. NO-Shotgun
Ethyl
Ester (EX) Technology is far superior to regular
Amino Acids, Creatine, and Arginine where
you might only absorb 13% to 37% and only
4% might actually get into the muscle! This
special and highly advanced EX technology
shuttles all NO-Shotgun
compounds across
the muscle cell membrane where they can
cause explosive growth!
1) BCAAEX
(Branched Chain Amino Acid

Ethyl Ester) Matrix Another rst in the
exclusive array of compounds found only in NO-
Shotgun
BCAAEX
are the Ethyl Ester version

of these key muscle protein synthesizing amino
acids. BCAAs have been shown to promote lean
muscle mass by increasing protein synthesis
and nitrogen retention in muscle tissue. Studies
have shown that subjects who consume BCAAs
the carnosine levels in muscle, the greater the
power. Regular carnosine is not absorbed well,
so the BAEX
is used to maximize carnosine

production in muscle tissue. A recent study
showed that just 4 weeks of Beta-Alanine
supplementation signicantly increased lean
muscle mass. More reps and less fatigue equal
muscle growth! Beta-Alanine Ethyl Ester rocks!
3) Creatine Ethyl Ester HCl (CEX
) We know
that creatine is the most proven and potent
supplement to increase lean muscle mass and
strength. This specic EX form takes creatine
to a whole new level! CEX
is a membrane
permeable form of creatine that can enter
muscle cells without bothering with the regular
creatine transporters like sugar etc. This means
up to 98% can enter the muscle compared to
regular creatine where only 4% makes it into
the muscle! CEX
does not cause bloating,

cramping, or stomach discomfort because it
doesnt sit in the stomach it gets into muscle
tissue fast to support the more production of
ATP for massive intra-cellular volumization,
muscle size, power, and strength!
4) L-Glutamine Ethyl Ester HCl (GEX
)
This powerful amino acid is the most abundant
40
3500 3000 2500 2000 1500 1000 500
45
50
55
60
65
70
75
80
85
90
95
100
105
Beta Alanine
%

T
r
a
n
s
m
i
t
t
a
n
c
e
Wavenumbers (cm-1)
Carbonyl Band in Beta Alanine Ethyl Ester
Beta Alanine Ethyl Ester HCI
while dieting have greater levels of lean muscle
mass retention. And, another study showed that
BCAA consumption had a powerful nutrient
partitioning effect resulting in rapid fat loss in
the abdominal and thigh regions, two areas of
concern for many men and women in regards
to fat loss. Consequently, this makes BCAAEX/
NO-Shotgun
a prime choice for contest prep

or any other intense dieting. NO-Shotgun
also
contains the potent Arginase enzyme inhibitor,
L-Nor Valine! This novel Nor Branched Chain
Ethyl Ester Amino maximizes the active life of
the AEX
(Arginine Ethyl Ester) by preventing

the body from destroying AEX
and allows it
to increase GH and Nitric Oxide for extended
periods of time.
2) Beta-Alanine Ethyl Ester HCl (BAEX
)
Another compound found only in NO-Shotgun
!
This beta amino acid is also sometimes
referred to as carnosine. Research shows that
it supports lean muscle mass and can enhance
muscle ber synthesis. This nutrient actually
helps create carnosine in muscle tissue.
Carnosine is mainly found in muscle tissue and
can help buffer H+ (normalizing PH) so we can
exercise longer and harder-basically; it helps
delay fatigue. Research shows that the higher
All muscle building compounds have a unique nger print. VPXs state of the art research & development facility veries the authenticity of these complex molecular structures and
compounds with highly sophisticated testing equipment. VPX has had over $1,000,000 worth of raw materials tested! Im going to get real with you; other supplement companies
dont have the same sophisticated testing equipment as VPX. These supplement companies either purposely or unknowningly use cut, fake or bogus raws that yield no results
in return for your hard earned money. In fact, we just busted some clowns from NJ with close to $500,000 in bogus raw materials.
%HWD$ODQLQH%HWD$ODQLQH(WK\O(VWHU+&,$XWKHQWLFDWLRQ7HVWLQJIRU126KRWJXQDW93;5HVHDUFK'HYHORSPHQW)DFLOLW\
MUSCLE HYPERPLASIA HX-1
& HX-2

so
nt
ith
nd
ful
w
!
2006 ALL RIGHTS RESERVED
TRADE DRESS & TRADE DESIGN
NOSHOTGUN.COM
954.641.0570
10
12
contents
September 2007
56
TRAINING
Tricks of the Trade 26
by:TrickyRickyJackson
Training for Ms Bikini Universe 32
by:MarziaPrince
Muscleology Series- Abs of Steel 43
by:EricHoult
My USA Competiton Experience 48
by:HugoRivera
HEALTHY RECIPES
The Fit Gourmet 40
byDanielleNagel
Quick and Healthy Meals 46
by:GinaOstarly
MOTIVATION
Kristal Richardson-Fitness for Her 24
Pzs Perspective 36
byPzHopkins
Welcome to my World 54
byCoachA
On the cover: MarizaPrince
Photoby:WaltOstarly
Location:www.caribbeanshores.com
Coverdesignedby:
AlexGonzalezofAxisDesign
www.AXISDZN.COM
spinach
pasta
withshrimp
andscallops
32
40
Skin Cancer
The New Silent Killer
training for the
bikini universe
the cost of competing
32
it aint cheap!
52
56
CIRCULATION
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September 2007
1
1
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1 Natural Muscle September 2007
my two cents
Debbie Baigrie
W
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Carpe Diem!..
or I will personally come beat you up!
R
ecently, many of us lost a good friend,
Jason Cohen. Youve known him for
the last years as one of our writers. I
considered him family. He was only when
he passed away a few weeks ago after an al-
most 2 year battle with Melanoma. He was a
strong, healthy..and a very happy person. He
was one of the few that really had it all.
Jason had not one, but two successful com-
panies; a beautiful and adoring wife, Jessica;
an adorable toddler, Carly; two homes; and
a few nice cars. He was a ftness model, ft-
ness writer, and earned his pro card in Natural Bodybuilding. The family travelled, the
grown ups partiedand everything in life was an adventure. He was the kind of guy who
would be able to convince his wife that it would be a great idea to show up at a formal
engagement cocktail party wearing Halloween costumes, (it was the night before Hal-
loween, after all)! That it funny stuffJason donning an Afro wig and Jessica dressed
as a naughty schoolgirl casually mingling among the guests! One of the very many
adventures of Jason Cohen, Esq.
To make any sense of this life cut short, I believe it is Jasons legacy to all of us to START
LIVING!
I have a friend who is very wealthy. At , he has enough moneyfrom years of build-
ing an amazingly successful companyto do whatever he pleases, travel to wherever
his heart desires and buy whatever he wants. He had also won the heart of someone who
loved him for who he was, and not what he hadsomeone with whom he could enjoy
all of this.
Well, the last time I talked to him,
he was still threatening to travel
to Costa Rica, he had pushed
away the woman and was still
making a place for himself in a
business that he created to be run
by extremely professional people
and starting yet another business.
I was listening to Mike and think-
ing, what a waste, what a waste,
and.. what a waste.
There are millions of Mikes out
there, you may be one of them.
What the heck is everyone wait-
ing for? Have some fun, live!
Call that girl or guy you love and
tell them! Take a freaking vaca-
tion once in awhile.. you know
you want to...ahh those crashing
waves...! Appreciate the time you
have, just as Jason did long before
he ever got sick.
Jason Cohen really knew how to
LIVE. If you dont, maybe it is
time to start? :-)
Jason and Jessica Cohen
20
22
tricks ofthetrade
q bringing my traps up
q cold protein sources
q squats for huge quads
bytrickyrickyjackson
NaturalBodybuildingChampion
fnalweekwaterprep
I would appreciate your personal insight
on fnal week prep regarding water and
what your protocol is for obtaining super
tight thin skin without subcutanious water.
Any information that you may have is
greatly appreciated.
Thanks,
Ben
Water manipulation for the
fnal week can vary de-
pending on the indi-
vidual. It works
i n conjunc-
t i on wi t h
p r o p e r
s odi um
and carb
manip-
ulation.
In other
wo r d s
you ask
10 peo-
ple this
question
and you
mi ght get
10 different
answers. So, I
will give you the
metrhod I like and typi-
cally apply with my clients.
Keep in mind frst that to get super tight
skin you must frst have the bodyfat down
very low. Below the % mark. Second
about weeks out your water intake
should be between 1. and 2 gallons per
day everday.
Step by step here is the process I like to
follow-
1. Sodium Load- Sat and Sunday the
weekend before a contest add sodium to
each meal. Cut added sodium down on
Monday/Tuesday to every other meal.
Wensday cut all added soduim. Thurs cut
sodium rich foods like egg whites. (You
may be able to add a little sodium back in
sat if you want to add some vascularity.
(But little or not water day of show.
2. Increase water- Starting
Monday increase water to
2. to gallons of tap
water (do the same
on Tues.) Wens
go to 2 gallons
of di st i l l ed
water. Thurs-
day, 1 to 1.
gallons of
water. Fri-
day cut wa-
ter (staying
wi t h di s -
tilled) . to
.7 gallons.
Sat- sip about
ounces per
meal.
3. Carb load- if you
are in good conditioning
with low bodyfat- typically you
can start carbing up wensday evening or
thursday morning.. If you feel fat carb
up every meal- if you are not fat every
other meal should suffce. Re-assess you
physique about 0- minutes after ever
carb meal. If you continue to look fuller,
vascular, and hard- keep the carbs in- if
you start to see aflm of water cut the carbs
back. If you are carb sensitive- do less
carbs and more good fats.
squatswithabulgingdisc
You once mentioned that you had a bulg-
ing disc in 2002 training for the NPC
Nationals. Can you still do squats with a
bulging disc.
Thanks,Dennis
I suggest you frst consutl an orthopedic
doctor or a physical therapist if you have
not already to get an MRI and know ex-
actly what is going on. The answer to that
questions for me is yes. But you really
more than ever have to stay with strict
form. You also have to have alot of con-
fdence in your training partner for spot-
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ting. Be sure your partner supports your
back and keeps you upright. I like to take
anti- infams pre and post leg training. I
warm up my legs and lower back for about
7-10 minutes. I use a power belt for back
support. and I start using it with 22lbs of
weight- to be safe. (this was not the case
before my injury). I concentrate now on
a little bit lighter weight and higher reps-
still with full range of motion.

QuickTip-
When carbing up pre-contest- pose
for about 10 minutes 0 minutes after
a carb meal. This helps pull the carbs
into the muscle cells. Look for the
muscle to jump when you pose and
look for increased vascularity.
tricks ofthetrade
2
?
ftness for her
IF
B
B

p
ro
kristal
richardson
with
C
o
r
y

S
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n
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p
h
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o
M
y husband, Tom Richardson, is an author of
books on motivation. So, Id better use his
defnition here: Motivation is the energy behind
everything we do, and dont do. Yes, we are always mo-
tivated. If you like to sit on the couch and watch TV, its
because you are motivated to do so. To put it differently,
and this is key, we are motivated to achieve, maintain, and
or eliminate an emotion or a physical feeling. You feel
hungry, you are motivated to eat, you feel sleepy, you are
motivated to sleep. The trick is directing your already
existing motivation toward your goals.

So how does this relate to ftness
and dieting?
Its a four step process. A faw in any of these areas
will jeopardize your ability to reach your goal.

Goal Setting This is simple. Right? Not necessarily.
Most people dont do a good job of determining the feel-
ing aspect of their goal. For example, Sarah, a 1 year
old mother of two, wants to lose 20 pounds and has set that
as her goal. The problem with stopping here is that Sarah
has not articulated why she wants to lose the 20 pounds,
what feelings she wants to achieve, and what feelings she
wants to eliminate by achieving her goal. These feelings,
as weve already said, are the foundations of motivation.
So, Sarah, restates her goals. She wants to lose 20 pounds
because she wants to look better. By looking better, she
believes she will feel more confdent and happier and be
sexier for her husband, because now she feels the opposite
and wants to eliminate those feelings.
Designing the plan - Without a good plan, the best
motivation in the world wont help. If needed, get the
help of a professional trainer or nutritionist to fgure out
a plan. What to eat and when, when and how to train, and
what supplements to take.

Executing the plan For most people, beginning to
execute the plan is easy because the plan because of
its novelty and because it is new. But, then come the
hurdles.

Hunger overcoming cravings
Tiredness youd rather not workout
Frustration with your progress
Time Management - you think you have too much on
your plate
Injury causing pain and cutting into your motivation
End Result Sometimes youll question the importance
of the end result. At this point, you have to go back to the
feeling foundation of your motivation

Here are some motivational tips:
Visualize end result Put yourself in that place and try
to really imagine the feeling you are striving to achieve.

Break your goal down into smaller goals and take
time to look back and appreciate how far youve
come- Sometimes we get so caught up in the end result
that we forget to acknowledge the progress weve made
along the way. Setting small goals will keep you on track
and allow you to realize the progress you are making
towards the end result.
This is precisely how I must work when preparing
for a competition. I start preparing 12 weeks prior to a
show and, if I didnt have small goals during those twelve
weeks, it would be too overwhelming.
Were accustomed to convenience and expect ev-
erything to happen now! With ftness, it takes time and
patience. This is a marathon, not a sprint.

Anticipate hurdles and develop action plans to
overcome them - There will always be hurdles. Thats
life; but you must fnd a way to persevere. For instance,
if you know you get tired in the late afternoon, arrange
your schedule so that you workout in the morning when
you have more energy.

Pay attention to what your brain and your body
(not just your sometimes-lazy mind) are telling
and take it one-day-at-a-time- The surest way to lose
motivation is to tell yourself, Ive always got to do this
(train/exercise/ diet). Im just going to do this TODAY
and well see what tomorrow brings is the best way to
maintain motivation. If youve been dieting and/or work-
ing out strenuously and begin to lose drive and intensity,
your brain and your body may be telling you its time to
change-up your routine, bring in something interesting,
maybe cut back or schedule a break-day or reward.

Reward yourself for your progress - If training, diet-
ing and exercise were always fun, people wouldnt quit.
But, theyre not and thats why folks lose motivation. So,
plan rewards something that is meaningful and a source
of pride or pleasure for you. Label it as a reward. And
enjoy it as a reward. Learn from the folks who organize
races all around the country. They know one thing folks
want rewards. Thats why they give away t-shirts or other
souvenirs. Runners tell themselves Its not enough that
Im competitive and that running enhances my health
and does all sorts of good things for my mind and body.
I want to get something MORE out of this race. Give me
a reward. If youre going to keep up your motivation,
fgure out meaningful rewards for yourself and start
scheduling them into your training routine.
You can contact Kristal at:
kristal@bodywellnutrition.com

Everwonderwhatmotivatespeopletodothings?Takemarathonrunners.Icouldneverfgurethemout.Train,
train,train.Why?Sotwiceayearyoucanputyourbodythroughabrutal26.2milerun,battlingpain,exhaustion,
fatigue,andinjurytheentireway?Why?Andmoreimportantly,how?Howdotheystaymotivated?
AndthenIstartedtrainingseriouslyforprofessionalfgurecompetitions.
ThatswhereIlearnedaboutmotivationespeciallyduringthoseperiodswhenIhavetodo2hoursofcardioand
anhourofweighttrainingon15gramsofcarbs,andeatfshandbroccolisixtimesadayfor6weeksstraight.
What is motivation
24 NaturalMuscleSeptember07
IF
B
B

p
ro
Bodywell Nutrition LLC 2007. For best results, use Tight Curves in conjunction with a sensible diet and exercise program. Consult with your physician before starting any diet or exercise program.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
2
Natural Muscle September 2007 26 NaturalMuscleAugust07
NaturalMuscleAugust07 27
2
28 NaturalMuscleAugust07
0
2
PHOTOGRAPHER: WALT OSTARLY
Marzia Prince
Ms. Bikini Universe 2007
Cardio- run/bike/swim or rollerblade for an hour
Weights- Circuit training with plyometrics or jump rope in between the circuits
Stretching- Yoga or assisted rope stretching

Day 1: Two workouts
Morning cardio- 30-45 min on an empty stomach (Rollerblade)
Afternoon- Weight training and plyometrics- back/chest/abs
Bedtime- Stretch

Day 2: One workout
Cardio- bike for one hour (spin class or bike outside)
Bedtime-Stretch

Day 3: Two workouts
Morning cardio- 30 to 45 minutes on empty stomach (Rollerblade)
Afternoon- Weight training and plyometrics- Legs/abs
Bedtime-Stretch

Day 4: One workout
Cardio- Run 4 to 6 miles (indoors or outdoors)
Bedtime- Stretch

Day 5: Two workouts
Morning cardio- Rollerblading
Afternoon- Weight training and plyometrics Arms/abs
Bedtime- Stretch

Day 6: One workout
Cardio- swim laps for about one hour

Day 7: Rest and stretch
TRAINING SCHEDULE
blading her
Marzia Prince
NaturalMuscleSeptember07 33
Ms. Bikini Universe 2007
Ms. Bikini Universe 2007:What I expected coming to the show:
I tried to be as prepared as possible. I talked to other girls who had entered it previ-
ously. I talked to staff members to make sure everything I was going to wear was within
regulation. I practiced walking in my high heels, doing my half turns, and smiling in
the mirror at home over and over again. I even had watched last years DVD many times
to get an idea how the girls walked, carried themselves, what they wore, and what I
should expect. You could say did my research! Since it was my frst competition, I
didnt want to spend a lot of money. So, I did everything on a budget. I really expected
to come learn and have a great experience in which I could hone my skills and then
come back knowing the ropes, so to speak. Never in a million years did I expect to
win my frst competition!

Backstage:
I have done a few bikini contests in local clubs (many years ago in my early twenties!!)
but, never to this extent where I was televised and competing against over 100 of the
worlds most beautiful hard bodies! There were also many ftness stars I had looked
up to and read about in major magazines for many years that I competed against. I felt
like I was up against many forces. The competition was tough! I felt like the underdog
or rookie. Many of the girls who I talked to had done this competition before. They
had spent thousands of dollars on their sports-themed outfts and Swarovski crystal
bikinis. I didnt know what to expect for my frst show, so I had a bikini made with
shiny material and rhinestones. I felt like a used car standing next to a line of Ferraris.
Some girls even had a walking coach or agent to help them through the painful long
wait backstage. There was so much going on that I felt overwhelmed! Was I even
prepared enough? That is all I kept asking myself.

How it felt to win:
At frst I didnt know I had won! The girl next to me grabbed my arm and said You
won! I was like, I didnt hear my name! It all happened so fast! How did I not hear
my name! I walked up to the frst place spot, I felt like I was in slow motion and I
could feel the look of shock was on my face! I didnt know whether to laugh because
I was so nervous or to cry for joy. I kind of did both. My smile was quivering and my
legs were shaking in my heels. I thought, What?! I won the tall class! I was shocked!
I had to go back out for the overall. I felt like I had achieved a huge victory winning
the tall class. After all, it was my frst competition ever!! Then they announced the
overall and I was the only one on stage. They called my name again! I was living my
dream!! A dream I had wanted to do for four years!! Marzia Prince is this years
2007 Ms. Bikini Universe I was on a smiling high that my cheeks hurt. I have to
admit writing how I felt on stage, brings a smile to my face right now. I am in absolute
disbelief. I still cant believe it.
If youre not hard on yourselfwho is? I believe you need to be hard on yourself
to achieve your own personal goals. After all, you are the one who will really feel the
sense of accomplishment when you do achieve it! Work hard! Play hard! Live the dream!
Feels good! Im ready for another challenge! Cmon world! Bring it on!

blading her
way to win the


by: Pz
pzs perspective
tired of settling?
p
h
o
t
o

b
y

B
i
l
l
y

t
h
e

K
i
d
its time to sing a new tune!
W
hat do you expect from your life? Are you
getting out of it what you deserve or are you
settling for less? Maybe youre unhappy with
your job. Maybe your relationship isnt fulflling. Maybe
your health and your body arent in the greatest condi-
tion. Maybe your spirit isnt being fed and is missing joy.
Maybe you feel small in the grand scheme and your voice
isnt being heard. Maybe you dont see yourself as worthy
of having it all. Maybe, just maybe, youre settling.
I look around and cant help but feel blessed. Im
living in the most magnifcent country on earth where Im
free to think and do and say whatever I please because
those who came before me made it so. I was born a
woman at a time in history when women are encouraged
to soar and become whatever they chooseincluding
Presidentbecause those who came before me made it
so. I do what I love and love what I do and there are no
limits except those I place on myself. Thats the beauty
of it. Thats the beauty of what weve been given.
Think of it. Think of the majesty of life. Think of its
vastness and of all that is possible. Its almost too much
to fathom, too good to be true. Some of us arent seeing
it for all that it is. Some of us have a vision that falls short
of the true picture. Some of us dont think we can expect
more than we currently have. Some of us are acting out
of fear or anger or negativity or disdain. Some of us are
too busy hating or judging. Consequently, some of us are
shortchanging ourselves and missing out. Some of us are
just plain settling.
Say it isnt sowell, it is.
That doesnt mean it has to stay that way. The
wonderful thing about human beings is their capacity
to grow and evolve and, therefore, become an effective
instrument of constructive change. If you expect more you
can purposefully decide to have more. Maybe youve been
singing the wrong tune. Maybe its time for a new one.
PZS POINTERS
TO EXPECTING
MOR E F R OM
YOUR LIFE .
Do the wor k
and reap the
rewardA suc-
cessful life re-
qui res act i on.
It doesnt auto-
matically hap-
pen. Si t back
and wai t and
youll be sorely
di sappoi nt ed.
No matter what
aspect of life we
are nurturing it
is up to us to
take responsi-
bility. We have
to participate in
order to affect
the outcome.
Most relation-
ships fail because the partners
didnt do the work necessary to sustain each other and
allow it to grow. Most careers falter because the dreamer
dropped the ball on the 0-yard line and never picked it
back up to travel the rest of the way down feld. Look at
Oprah or Gates or Mandela or Bono. Their lives are sig-
nifcant on the world stage because their work is equiva-
lent to their reward. They fashioned and formed what they
wished to achieve through conscious dedication and per-
severance. They expected an outcome of greatness. They
prepared for it. They wouldnt settle for anything less. The
same holds true for each of us. Each, in our own way, can
strive for
the great-
n e s s we
were meant
to realize.
It is written
in the stars.
It is there
for the see-
ing, for the
be l i evi ng,
for the ask-
ing, and for
the taking.
Wh e r e v e r
you put your
attention is
wher e you
goOur pris-
ons are full of
men and wom-
en who put
their attention
on committing
crime. They be-
came criminals and have cultivated
a mentality that lives outside the law. Many have become
very good at their profession. The only way for them
to become productive citizens is to put their attention
elsewhere on a life that doesnt include crime. They
have to learn to make choices that wont result in them
being locked away from society but, rather, becoming an
integral and contributing part of it. The same philosophy
applies to everything we tackle in life. If you spend your
time training, chances are you will build a better body. If
you spend your time bingeing and purging, chances are
I aint settlin for just getting by
Ive had enough so so for the rest of my life
Tired of shooting too low, so raise the bar high
Just enough aint enough this time
I aint settlin for anything less than everything.
---SettlinbySugarland

Youve been hurt.
Your heart has been broken.
Your world is about to come unglued.
What do you do now?
In Pzs upcoming book,
CLUB SHATTERED,
Youll fnd the answers.
NOW AVAILABLE!
its time to sing a new tune!
you will destroy the only body you have. If you spend
your time cheating, chances are you will ruin a loving
relationship. If you spend your time valuing life, chances
are you will honor life and revere it in all its forms. Its
all in where you put your attention. Focus on the negative
aspects of life and you shall get exactly thata life full
of negativity. The choices we make and the attention we
give to each and every thought and action will result in
the reality we create. These choices not only impact our
lives but those of the entire universe.
The fx starts withinLife can be overwhelming. There
are days when we want to pull the covers over our head
and stay in the dark. There is so much to attend to it is
easier to do nothing. It is easier to turn the choice and
the power over to others who represent a system that is
disintegrating and corrupt. The unconscious among us
live in that permanent state of fear and doubt and despair
and pain. The conscious among us operate from a place of
love and clarity and courage and wisdom. There will be
times when all seems broken and we dont know where
to begin to make the fx. We look outward and opt for
band-aids and duct tape and crazy glue and bubble gum
to plug up the problems so the dam wont burst. Instead,
look inward and face each obstacle with the knowledge
that there is a consequence attached, not only for your
life, but for the collective good of all humanity. Your
decisionsbig and small-- will take on new meaning.
Begin to see your existence connected to the universe in
a way that matters. Youll be amazed at the care youll
give to the choices you make and youll start to expect
more from yourself and from life.
Be a friend to youIts hard for some of us to be kind
to ourselves. We forget to be our own best friendcheesy
as that sounds. We feel guilty or uncomfortable and dont
like to put ourselves ahead of others. You are the most
important person to you. Treat yourself with that degree
of signifcance. You can be selfsh in a way that isnt arro-
gant. You can put yourself frst without stepping on others.
You can be humble, strong in spirit, and inwardly secure.
Look to your heart to lead you in the right direction.
Break the cycle of abuse The incidents of domestic
abuse and violence towards women both at home and
world-wide by those characterized as an intimate partner
are staggering. Simply put, it means people are hurting
people they are supposed to love. Any personman or
womanliving in an atmosphere of this nature is settling
for a life less than they deserve. This is a loss of personal
power. Now, more than ever, there is help and hope for
those who wish to make better choices for their future.
Where theres the will, the way out will present itself.
Dont stay in a situation where you arent respected or
are denigrated as a human being. No one has the right to
treat another in this manner. In doing so, you place your
sense of self worth in the hands of others. If you want
more than your abusive relationship is giving, you must
take a stand. Decide to step out from under the control of
another and take charge of yourself. Act bold even if you
arent. As you take back your power, eventually, you will
be. Only then, will you discover your own voice. Only
then can your light shine through and shine bright.
Recognize and appreciate your unique gifts No-
body in the universe is quite like you-- nobody! That
uniqueness makes us valuable. Each of us had been given
gifts but part of the challenge is fnding the key to unlock
the potential we have within. We cant utilize what we fail
to recognize. One of my dearest friends told me not long
ago that she felt so lost because she didnt have a tangible
skill like painting or singing or writing or something she
could specifcally point to and be proud. She is one of
the most talented people I know. Her gifts lie beneath the
surface of the obvious but she has to be able to see them
for herself. The same goes for you. The universe is like
one massive, mysterious puzzle. We represent a piece, a
micro part, of that enormous puzzle and must uncover and
learn and appreciate all the curves and edges that only our
solo piece embodies. We must make it our lifes journey
to fnd a way to ft that piece into the greater design. That
is our missiona mission to enhance and solidify the
landscape of humanity.
Everything doesnt mean the same thing to every-
oneAnd just what does having everything mean? It
could be that having a life that has value is what matters
most. It could be that you love and are loved back is
everything to you. For purposes here, everything means
striving to attain the best that life has to offer and giving
the best in return. Life is fruitful and generous and has
a lot in the way of offerings and on many levels. If that
includes fnancial or material gains, fne. There is noth-
ing wrong with acquiring material wealth earned through
honorable endeavors. One of my favorite quotes comes
from the original diva, Cher, who said, Ive been rich.
Ive been poor. Rich is better. Who wants to struggle? No
one does. When you are blessed with material wealth you
are in a position to do positive and constructive deeds for
those less fortunate. You have a responsibility to shareit
is a given-- simply because you can and it refects your
pure intention.
Believe every word You have to believe in what
youre saying, Jennifer Nettles says about Sugarlands
songwriting philosophy, With this record I believe every
word I sing, every single one. For anyonecountry mu-
sic fan or not-- who has listened to this beautiful woman
sing knows she speaks the truth. The same has to be true
of wherever your passion takes you. You have to believe
in your heart and soul that you bring everything youve
got to the objective at hand. A belief in what you think,
what you say, and what you do translates into a belief in
you. There is no way you can settle for anything less than
lifes bounty when you operate from a position of such
undeniable strength.
Passion makes perfectThe more you work at some-
thing the better you become. The more you practice the
closer you get to perfection. Add passion to the equation
and you can elevate yourself even beyond your dreams.
To me, passion makes perfect. When you have that burn-
ing desire to achieve or matter or make your mark its the
passion that is the tenth man on the team. Its the passion
that will take you deep into unfamiliar felds. Its the pas-
sion that advances you from the playoffs into the World
Series. Where is the passion in your life? What do you
care about most? Is it time to change your tune? When
you fnd your passion you wont settle. Just follow the
trail of truth and it will lead you down your perfect path
to everything.
Pz is the author of Club Shattered. She is a motivational
writer specializing in the area of relationships and the
human condition.
Contact Pz with ideas, questions, or feedback: pzpower@
aol.com Visit her website www.pzpower.com
pzpower.com
To order your personalized
autographed copy
simply log on to

0
By Danielle Nagel, APCA
The Fit Gourmet
Personal Chef/ Fitness Professional
Nutrition & Natural Health Consultant
The Fit Gourmet
The Fit Gourmet
mybig fat
greekdinner
(madelean)
Big Fat Greek Salad
With White Beans, Kalamata Olives and Feta
servings 20 min 20 min prep
2 tablespoons red wine vinegar
2 teaspoons olive oil
1/2 teaspoon dried oregano
1/ teaspoon ground black pepper
cups romaine lettuce, cut into 1 inch ribbons
1 cup carrots, shredded
1 cup cucumbers, cut into 1/2 inch cubes
1 cup tomatoes, cut into 1/2 inch cubes
1 (1 ounce) can white beans, rinsed and drained
1/ cup feta cheese, crumbled
20 kalamata olives, pitted
1 cup herbed croutons
1 Whisk together vinegar, oil, oregano, and pepper in a large
bowl.
2 Add lettuce, carrots, cucumber, tomato, beans, and feta; toss.
Either divide into small bowls or keep in one large one.
Top with olives and croutons.
Nutrition Facts (not including the added protien)
1 serving (1g)
Calories 0, Calories from Fat 112,Total Fat 12.g, Sodium
71mg, Total Carbohydrate .1g, Dietary Fiber .g, Sugars
.0g, Protein 1.g
this is a meatless
dish,
but you can also
add
grilled chicken
or tuna
Big Fat Greek Salad

BodybuiIding's 1st
and
MuscIc-VoIumizing
Protcin Synthcsizcr!
TM
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thecomboplatter
Three Cooking Tips
To Undress Your Garlic
Want to remove those garlic
skins easily? Try one of these
methods:
q Put the clove in the micro-
wave on high for 10 -12 sec-
onds. Skins peel right off.
q Use a rubber jar opener. Lay
clove in the middle of rubber
jar opener and cover clove
with the other half. Rub clove
vigorously and skin comes
right off.
q Use a large knife and lay
the blade horizontally across
the clove. Place one hand care-
fully on the blade and push
down with your hand cracking
open the clove. The skin comes
right off.
INGREDIENTS
Pound jar grape leaves, washed
thoroughly from brine and drained
1 Cup long grain rice
Cup pine nuts
1 Onion, fnely chopped
Cup parsley, chopped
2 Tablespoons dried dill or table-
spoons fresh dill
Cloves garlic, slivered
Cup olive oil
Cup water
Cup fresh lemon juice
Salt and pepper

DIRECTIONS
1 Wash leaves under hot water. Soak them for 20 minutes and wash them
again, separating them to make sure all saltiness has been removed.
2 Parboil rice by allowing it to sit in boiling water for fve minutes;
rinse and drain thoroughly.
Combine and thoroughly blend rice, pine nuts , onion, parsley, dill,
salt & pepper.
Cut off stem from ends of each leaf. Place shiny side down. Spoon
1-2 tablespoons of the mixture on wide end, fold up, fold both sides in
and roll up jelly-roll style.
Line rolls very tightly side by side, seam side down, in saucepan.
Place several garlic slivers in between the layers.
Add olive oil, lemon juice, water and bring to boil. Place a small heavy
plate over the leaves, lower heat, as far as possible, cover pan and simmer
very gently until leaves are tender for about 1 to 2 hours. Every thirty
minutes check on water level, adding cup at a time if needed.
7 Cool leaves before transferring to serving platter. Decorate with
lemon wedges.
Stuffed Grape Leaves

INGREDIENTS
10 min 10 min prep
1 (1 1/2 ounce) can garbanzo beans (drained, but save the
liquid)
tablespoons water (from the drained can you reserved)
salt and pepper
1/ teaspoon paprika
1/ teaspoon cumin
- tablespoons lemon juice (depending on taste)
1 tablespoon olive oil
tablespoons tahini
- garlic cloves, minced
DIRECTIONS
Combine all but the last 2 ingredients in a food processor
until smooth.
Stir in the tahini and garlic.
Chill in the refrigerator and serve with pita triangles, veggies,
crackers, or on a sandwich. Enjoy! 6servings
Garlic Hummus
The garlic in this delicious hummus gives it a great spicy kick!
2
supplements
A
s an athlete, you work hard to
maintainyourmusclestaminaand
flexibility.Areyourbloodvessels
whichcontinuouslycarrybloodtoyour
musclesalsoingreatshape?Scientific
evidenceshowsaddinggrapeseedextract
toyourdietmayimproveyourbloodflow
andreduceyourchancesofhavingaheart
attackorstroke,andmayalsobenefityour
dailyworkoutroutine.
Researchers have long claimed that
redwine,concordandrubiredgrapejuice,
aswellashigh-qualitygrapeseedextracts,
are good for your heart. Some studies
indicate that substances found in grapes
andgrapeseedextractsmay:
Reduceyourriskofcancerandstrokes
Reducehypertension(highbloodpres-
sure)andimprovecirculation
Reduce atherosclerosis (hardening of
thearteries)
Increasecalorieburning
Nourish organs and muscles, helping
themtoworkmoreeffectively
Enhancephysicalendurance
Youwouldhavetoeatalotofgrapes
or raisins, or drink gallons of wine, to
consumethesamelevelofactivecompo-
nents analyzed
in most stud-
ies.High-qual-
ity grape seed
extractisanex-
cellentalterna-
tive because it
isapuresource
ofprocyanidins,compoundsbelievedtobe
responsible for grapes benefits, without
theaddedcalories,sugaroralcohol.
How premium grape seed extracts
work
Grapeseedextractshaveproperties
thatarecomparabletoanotherwell-known
molecule: nitric oxide (NO), as the two
have similar metabolic pathways. One
patented ingredient, available as Mega-
Natural-BP,hasbeenshowntoaffectthe
flexibility of blood vessels.
Bloodvesselwallsare,like
all tissues, a collection of
cells. This grape seed
extract acts on the en-
dothelial cells which
contribute to the tone,
orflexibility,oftheblood
vesselwall.
Theinteriorofabloodves-
sel is called the lumen. Blood
pressure increases when the
lumenisconstricted.Conversely,
blood pressure decreases when the
blood vessel walls are relaxed and
the lumen can dilate, or increase
insize.Thiseffect,calledvasodila-
tion, helps the body achieve positive
physical gains beyond healthy blood
pressure.
A dilated blood vessel allows an
increased flow of blood to hungry tis-
sues,nourishingbothsmooth(organ)and
striated(skeletal)musclesandultimately
allowingthemtobecomemoreeffective.
More blood flow into muscle tissues
and cells, called perfusion or pump, is
desirable to people who are health- and
fitness-conscious.
This powerful circulatory effect
l ends t he
use of pre-
miumgrape
seedextract
to at least
three appli-
cations that
appeal t o
the health-conscious, waistline watchers
andgymbuffsalike.
Benefts for the Health-Conscious
Accordingtothe2006UpdateofHeart
DiseaseandStrokeStatisticspublishedin
Circulation,aboutoneinthreeU.S.adults
havehypertension,orhighbloodpressure.
Itsthenumberoneriskfactorforhaving
astroke,andcontributestoheartattacks,
heartfailure,kidneyfailureandhardening
of the arteries. A recent study indicates
grape
seed ex-
tract may help in all of these areas a
major benefit to anyone concerned with
hisorherlong-termhealth.
Results of the first human clinical
trial on grape seed extract were impres-
sive.Participantsinthetwogroupsreceiv-
ing MegaNatural-BP grape seed extract
experienced an equal degree of reduced
bloodpressure,saysC.TissaKappagoda
M.D., professor of cardiovascular medi-
cineatUCDavisHealthSystem.Thats
goodnewsfortheonethirdofadultswho
mustmanagethiscondition.
Benefts for Waistline Watchers
The same grape seed extract properties
thatreducebloodpressuremayalsoim-
pactthemillionsofmenandwomenwho
aretryingtomanagetheirweight.Balanc-
ingenergyandactivityposesachallenge
tomenandwomeneverywhere.
Earlyresearchintotheactionofgrape
seedextractledtoitsnewroleinaclassof
dietarysupplementscalledthermogenics.
Thermogenesis literally means creat-
ing heat. Thermogenics raise the
bodys core temperature and, in
turn,raisethemetabolicrateand
accelerate energy expenditure
(calorieburning).
The tough equation
thats so important for
weightmanagement,calo-
ries in = calories out, be-
comeseasierwhenagrapeseed
productcanacceleratethecalories
burnedduringandevenafterexercise
byasmuchas60percent.
Benefts for Gym Buffs
Grape seed extract offers an ad-
ditional benefit to the hardcore athlete
when this supplement is paired with a
well-studied nitric oxide precursor the
aminoacidarginine.
Arginineisasubstrateofnitricoxide,
whichmeansitisrequiredfornitricoxide
productionorsynthesis.Whenpairedwith
arginine, MegaNatural-BP grape seed
extract upgrades the reaction between
arginine and ENOS (an enzyme found
in the endothelium of the blood vessel)
to produce nitric oxide, thus giving the
athleteadoublepunch.Thiscombination
provides a boost to natural nitric oxide
production and works as a catalyst to
stimulate considerable blood profusion,
orpump,tothosehard-workingmuscles.
In clinical trials, this unique ingredient
combinationhasbeenshowntoresultin
anearlyfive-minuteincreaseinphysical
endurance.
Justasyouarecarefultoselectonly
thebestqualityfoodsfortheirnutritional
value, it also makes sense to choose a
premium grape seed extract to ensure
yougetthemaximumbenefitfromyour
supplement.
MegaNatural-BP is available through
most local health food retailers. Products
featuring MegaNatural-BP include GNCs
Burn 60, Pro Performance Nitric Oxide
Maximizer and Ultimate Thermo Pump
formulas.
Harness the Power
of Grape Seed Extract
Grape seed intake may enhance endurance, metabolism and your overall health
By Anil Shrikhande, Ph.D.
Grape seed extracts have properties that are
comparable to another well-known molecule:
nitric oxide (NO), as the two have similar meta-
bolic pathways.

Kneeling Rear Delt Raises
A
b
s
o
f
S
T
E
E
L
I. Concentrated Ball Crunch
Muscle Position and Execution:
In a seated position place feet shoulder with
Hand position can be: Narrow grip elbows forward or
wide grip elbows fared out.
Have someone spot you and lift bar off and help you
forward to starting position
Step 1-Keeping arms tight, slowly come down with
bar, keeping upper torso tight, take a breath before be-
ing movement
Step 2-Bring the bar just blow chin level, keeping grip
tight. Elbow should just break 0 degrees at the bottom
of this movement.
Step -Slight pause at the bottom of the movement, blow
out the air on the way up.
Step - Is a deeper movement that requires more fex-
ibility, and could put more stress on shoulderjoint. If you
feel you need to go deeper * This movement should be
done with the assistance of a personal trainer
Tips and Form:
Always keep your feet fat on the ground
Always keep a tight grip with a closed grip (thumb
wrapped around index fnger)to keep bar from moving
or slipping off your hand
Narrow grip works primarily the anterior deltoids and
the upper pectorals
Wide grip works primarily the anterior deltoids and the
medial deltoids
Release the air slowly and controlled
BOUNCING at the top or bottom of exercise, could
cause future problems with shoulder joints
II.Solid Plank
Seated position, with feet inside shoulder with
Bend torso and touch chest on legs
Arm are on the outside of your legs, dumbbells in a
neutral position
Step 1 Keep eyes on the mirror, lift arm straight out
away from your legs
Step 2 Raising arms to a horizontal position, pausing
slightly at the top
Step Coming back down to starting position in a
controlled fashion
Step Repeat Steps 1 thur
Tips and Form:
Very important to use a weight that is not to heavy
Very important to keep your chest down on your legs
throughout this movement
Do reps in a controlled fashion, Do not swing the
weight up
Pinch your shoulder blades together at the end of each
movement
THE WO RKOUT
Super-V
Sissor Crunch
.Solid Plank
By Eric Hoult B.S., Pro Bodybuilder
Special Feature: Zarah Pacheco
Photos by StevenMartine.com
muscleology series
A
b
s
o
f
S
T
E
E
L
Remembertoalwaysstartoutlightandslowwhenattempt-
inganyexercisesinthesearticles.Alwaysconsultaprofes-
sional trainer, if you are having any problems preforming
these exercises. Proper technique with moderate weight
willalwaysgiveyoubetterresultsapposedtoheavyweight
withsloppyform.

III. Sissor Crunch
Seat on a bench with a back support and your feet fat
on the foor
With your arms bent and elbows slightly in front of your
body, palms facing your body
Hold dumbbells about neck height
Step 1-Inhale then press dumbbells overhead, and rotate
dumbbells to neutral position half way up
Step 2-Blow out your air, and fnish rotating dumbbells
until palms are facing away from the body
Step - Slight pause at the top of movement and repeat
steps
Tips and Form:
These should be done at a moderate tempo
Try not let the dumbbells go to wide on the way up
Always keep a tight Closed Grip
Keep torso upright and tight in the seat
Always use one fuid motion throughout movement- NO
BOUNCING

VI. Super-V
Stand with feet hip to shoulder width apart, holding cable
in a neutral position (palm facing side of leg)
Keep your feet fat on the ground, keeping the weight
balanced on the whole foot
Offset your feet (one foot back), on the side that you
are doing the side raises
Hold on with none work hand to keep body square
Step 1-Hand on side in neutral position
Step 2-Raising up arm in controlled fashion
Step -Raising arm to a horizontal position
Step - At the top of each movement, remember to
squeeze, and a pause slightly at the top
Tips and Form:
Always keep your shoulder square
Keep your knees slightly bent
Always start off with a light weight to warm up the
shoulder joint
This exercise makes a really nice fnishing movement
For more information on Muscleology videos, clothing,
products, and nutritional information Call 1-77-2-
or visit us at our website muscleology.com
THE WO RKOUT
Concentrated Ball Crunch
Ifyouletit,beinghealthycanbecomeboringandblandinthe
kitchen.Eatingcleandoesnothavetobesavorlessintaste.Look
fornewandcreativewaystoaddtangtosomeofyourolddishes
forcontinuedsuccessinthekitchen!
Changingfromolivetococonutoilwillgivemanyofyouroldreci-
pesanewspinonfavoraswellasabundanthealthbenefts!
Itriedanewfsh,Kingclip,forthisrecipe.Ieataalotoffshand
wantedtotrysomethingnew.Itcanbefshysmelling,butisnot
fshyintaste.
Filletsaregenerallythick,soaddalittlemorecookingtime.Ap-
parentlyKingclipisfromtheeelfamily(andarguablynotafsh),
butveryfavorfulandwithoutanybones.Itisfrmerthanmost
whitefsh,closertomonkfshthanafakywhiteandholdswell
whilecooking.Dontbeafraidtoexperiment.Theworstthing
thatcanhappen,isyoufndoutyoudontlikeit.
HEALTHLY DOES NOT HAVE TO MEAN

kingclip
& shrimp
veggie
stir fry
In the Kitchen
with
Gina Ostarly
photos by Walt Ostarly
NaturalMuscleAugust07 47

Kingclip/shrimp veggie stir fry
Ingredients
Kingclip fllet
dozen shrimp (2 kabobs)
1 large zucchini sliced thin
12 asparagus spears
1 large carrot shredded
peppers diced (optional)
2 stalks celery diced
2 cloves garlic
parsley chopped
minced onion
pepper
paprika
Directions
Wash fsh and shrimp thoroughly
Make shrimp kabobs
Slice kingclip fllet in to approx. smaller fllets
Garnish both fsh and shrimp with chopped parsley,
minced onion, pepper and paprika
Set aside
Preheat 2- tbs. coconut oil in pan or wok on low/med
heat
Saute shredded carrot, sliced zucchini, garlic, celery, as-
paragus
Stir well to coat the veggies with oil
Cook 10-1 min, stirring frequently
Add 1/-1/2c water depending on pan size if needed
Add King clip and shrimp to sauteed veggies
Cover pan with lid, and continue to cook another 1-20
min on low/med heat
or until done.
Adding water and covering while cooking will keep veg-
etables and fsh/shrimp moist.
ENJOY!
HEALTHLY DOES NOT HAVE TO MEAN
BORING
A
few weeks ago I had the pleasure,
and the honor, to compete at the
2007 NPC USA Bodybuilding &
Figure Championships promoted by Jon
Lindsay in Las Vegas, Nevada. I must say
that this was not only a challenge but also
a lifelong bodybuilding goal that I had set
for myself 1 years ago when I frst started
bodybuilding.
I competed at a weight of 1-lbs,
believe it or not, and placed th on the wel-
terweight class (which is a class between
the lightweights and the middleweights).
The key thing is that in order for one to
compete at this show one must qualify
by winning or taking at least second on
a Level V bodybuilding contest which
is what is called a National Qualifer.
Because I was not qualifed, I frst had to
compete at Peter Potters NPC Southern
States Championships a couple of weeks
prior to the USA. I won the welterweight
class there and then for the frst time in
my life, put myself through the rigorous
challenge of achieving another all time
best condition in a couple of weeks.
One thing I love about bodybuilding
competition is that by performing it, one
can always learn a few things that can be
applied to the rest of your life. Through this
years preparation I learned a few things:
1. Put Your Best Foot Forward:
If you decide to do a bodybuilding com-
petition, simply put your absolute best
effort at following all the components
required of a contest preparation. If you
do that, inevitably you will achieve your
best condition ever, and by doing so, you
already become a champion. Let the judges
place you where they feel you should
go and regardless of where you place,
just be happy that you did everything in
your power to get in your best shape ever
and be proud of yourself. By approach-
ing bodybuilding competition with this
mindset, it becomes a positive experience
that regardless of placing, you will cher-
ish for the rest of your life. This mindset
was key for me also to be calm at all times
and not worry about who might show up.
I just knew I was in my best shape ever.
photo by Lina Rivera About The Author
Hugo Rivera, About.coms Bodybuilding Guide and ISSA Certifed Fitness
Trainer, is an internationally-known best-selling ftness author of over books on
bodybuilding, weight loss and ftness, including The Body Sculpting Bible for
Men, The Body Sculpting Bible for Women, The Hardgainers Bodybuilding
Handbook, and his successful, self published e-book, Body Re-Engineering.
You can visit Hugo Rivera at www.bodybuilding.about.com, at www.HRFit.net,
and his new site www.losefatandgainmuscle.com.
My 2007 USA Bodybuilding Championships Experience
By Hugo Rivera
2. It Is All In The Mind:
To me, preparing for a bodybuilding
contest is really much more of a mental
endeavor than a physical one; it is all in
the mind. If you ever embark on such an
endeavor, be very clear about the reasons
you are doing it (which in my opinion
the reason should be to achieve your best
shape and to get to know what you are
made off), and use those reasons to drive
you through all of the adversities that you
will fnd. And believe me, adversity will
show up when you least expect it! It may
show up in the form of added stress at
work, low energy levels, food cravings,
lunches at work, birthday parties with
plenty of bad foods, insomnia combined
with a voracious appetite, etc. It is your
job to remind yourself constantly of the
reasons you decided to choose such a chal-
lenging endeavor and not only go through
with the contest preparation fawlessly but
also do it with a smile and do not make
those around you (such as your family and
co-workers) miserable.
People always ask my wife and son
if I am cranky as I do a show and they are
always baffed when they both shake their
head and say that I am the happiest camper
ever. I may be very lethargic at times but
even then I keep smiling. Even when I am
faced with adversity I just keep my cool
and keep going. For instance, I lost my cell
phone after the pre-judging at the USAs.
However I just fgured that eventually it
would either appear or I would just use my
cell phone insurance and get me a new one.
I did not let that negative event bother my
mindset in the middle of a bodybuilding
show. As a result, I remained unaffected,
just focused on the task at hand and the
cell phone was turned in by someone at the
offce where the event was held and thus
given to me on the following day.
So be strong mentally and know that
if you want something bad enough (which
in order to do a bodybuilding competition
you really need to want it) then you can
accomplish anything provided you are
determined enough to follow through with
the plan that will get you from A to B.
3. Become As Machine Like As Pos-
sible, Especially When It Comes To
Food:
Many bodybuilders torture themselves
dreaming about cheat foods and what they
would love to be eating. In my opinion,
this sort of behavior is a sure fre way to
torture yourself throughout the contest
prep and to get into a bad mood due to the
fact that you cannot have such foods. The
most successful competitive bodybuilders
however learn to not even think about that
and only focus on what they will look like
onstage and as a result everything they
do helps to achieve that look. Therefore,
there is not thought about cheating; reason
why I can take my family to eat at a nice
restaurant and I simply eat my food as they
enjoy theirs.
Along the same lines, when you
wake up tired in the morning and know
that you have to do your morning cardio-
vascular exercise, do not even think about
it; just do it! Become a machine with a
clear and set schedule, and execute that
schedule without any emotion regardless
of how you feel. Only envision the end
result which is you looking your best
ever in front of your family and friends.
4. Enjoy The Journey:
I always say to enjoy the journey as
though it is very challenging, it goes by
quick. When you are on stage, cherish
every second up there as that time goes
by even quicker. And of course, always
take something that you learned from the
experience and apply it to other aspects
of your life.
Conclusion
One last thing I would like to note is that
bodybuilding or fgure competition is more
of a team effort than what most people
think. Full family support, the aid of a
good trainer and the encouragement of
your friends can make a huge difference
in the whole outcome. Make sure that you
thank those people who help you out each
and every day as without your team it will
be very hard for you to be successful at
bodybuilding (or fgure) competition.
7 Tips To Balancing Your Bodybuilding Contest Preparation With Life
Preparingforabodybuildingorfigurecompetitionmakeitdifficultformostpeople
togothroughtheircontestpreparationwithoutaffectingotheraspectsoftheirlife.
Manytimeswehaveseencompetitorsdoreallywellontheircontestpreparationbut
onlywhileheavilyneglectingfamilytime,relationshipsandevenwork.
Here are some tips on how to balance the rest of your life with the rigors of
getting ready for a bodybuilding or fgure show, if you ever choose to do one.
1. Choose The Right Time To Do A Bodybuilding or Figure Show
Pick a time when other things in life will affect your contest preparation the least. For
instance, if you are getting married in the next 12 weeks or starting a new job, then it
is probably not a good time to get ready for a bodybuilding or fgure show. Pick a time
when your life is reasonably stable and with no major problems in progress.
2. Manage Your Time Properly And Plan Ahead
Create a daily schedule that allocates time for your training, your work and even family
time. We like to weight train and do our frst cardio session in the morning if possible
and then do the second cardio right after work.
3. Anticipate Schedule Conficts And Problems
The better you can anticipate problems and schedule conficts the easier it will be to adapt
your schedule and continue with your contest preparation through them. For instance,
if you know that in an upcoming week you have a business trip, prepare in advance and
plan for that so that your contest preparation does not get impacted adversely.
4. Do Not Expect Everyone Around To Adapt To Your Mood Swings
Many times dieting causes one to become anti-social. Even when not in the mood to
talk to people just smile and be polite. Express the fact that you do not feel well due
to the low energy levels created by tons of exercise coupled with low calorie dieting.
Maintain a positive attitude and when you dont feel good just focus on your ftness
goal and how you are going to look onstage. Do not expect others to take mistreatment
because they are competing.
5. Do Not Use Your Bodybuilding Competition To Avoid Life Problems
Sometimes problems come up as one is getting ready for a bodybuilding or fgure show.
Use your time management skills to face and resolve problems as quickly as possible.
Do not use your contest preparation as an excuse to avoid them.
6. Make Sure That Your Diet Is Properly Planned Out And The Food Prepared
Know what to eat and when to do so in advance. Your meal times should be part of
your daily schedule. Also, prepare your food in advance and carry the food with you
at all times on a cooler. Without this sort of planning and preparation it will be impos-
sible for you to get ready for a competition. I would recommend always that you hire a
bodybuilding coach (if you are really serious about competing) as him or her can show
you not only the diet/training part but all the other aspects that are part of the sport as
well such as presentation, posing, suits, etc. In my case, I know that without the aid of
my trainer Tim Gardner I would not have been nearly as successful as I have been in
my competitions as there are just too many details involved in competition.
7. Make Sure You Get Proper Sleep
Getting proper sleep will help with your recovery and also to maintain high energy
levels and thus a better mood. Make sure that you adhere to your schedule and go to
sleep at the designated time.
NaturalMuscleSeptember07 49
My 2007 USA Bodybuilding Championships Experience
0
2007LAChampionships
T
he Vyotech 27th
annual LA Body-
building, Fitness
and Figure Champion-
ships always bring a stun-
ning display of physical
talent. California is well
known for some of the
best physiques in the
nation but this show has
another reason it seems to
be a step above the typical
armature event. The 11
competitors who were
in the LAs know this is
the last chance to qualify
for the NPC USAs held
one-week after
in Las Vegas on
July 27 and 2.
The USAs is an
IFBB Pro quali-
fer and had over
00 Bodybuild-
ing and Figure
athletes all gun-
ning for their
Pro card. Go to:
www. Fl exon-
line.com for the complete
list of competitors were
on stage in Vegas.
Many athletes who
desire to become an
IFBB Pro use the LAs
for a stage warm up if
they have already quali-
fied. Many more who
have not qualified and
want to go to the
USAs have this
one last shot.
You c a n
feel the excite-
ment in the Vet-
erans Memo-
rial auditorium
and the atmo-
sphere has the
electricity that
only high qual-
B
O
D
Y
B
U
ILD
IN
G
.COM
at the
By:BrendaKelly
ity level competitors
can bring to a crowd. I
was there supporting my
girlfriends, Laura Cole-
man who competed in
the Figure class C and
Venus Ramos who com-
peted in Fitness. They
both won their catego-
ries! Congratulations
to all of the winners
and competitors. You
all looked amazing. For
complete contest results
and placing go to: www.
GetBig.com.
IFBB Pros Gina
Al i ot t i and
Bob Cicheril-
l o were t he
emcees f or
t he eveni ng
awards show
and the audi-
ence is packed
with celebri-
ties. I was at
the Bodybuild-
ing.com booth
and here is the impressive
list that stopped by to say
hello - IFBB Pros Quincy
Taylor, Melvin Antho-
ny, Chris Comier, Kevin
Levrone and Eric Bui
who was on the judging
panel. IFBB Fitness Pros
Tanji Johnson, Kristen
Nicewarner and Cynthia
Bridges-Sata-
lowich, IFBB
Wo m e n s
Bodybuilding
Pr os Cat hy
LeFr ancoi s
and Mari ka
Johanasson,
Bodybuilding.
com writer and
model Maria
Kang and my
2007LAChampionships
good friends Lauren Powers and Scott
Minard all came to hang out and we all had
a blast. Photographers were snapping away
like crazy as you can imagine with all of
this star power watching the show.
The Bodybuilding.com booth rocked
and we gave away tons of cool free mer-
chandise. A special thank you to Abbas at
ProFight for some awesome samples. The
crowd loved them! Tank you also to Marc
at www.BodyTemple.net for the swingy
sexy skorts you gave to Marika and I.
They were hot!
One of the highlights of the night on
stage was a pose down from the Mens
Bodybuilding USA qualifers who were in
the audience! They all looked in fabulous
shape already and we knew the judges in
Vegas were going to have their work cut
out for them.
Jon Lindsay Productions puts on
spectacular events including the LAs and
USAs. Go to: www.Muslecontest.com for
a complete schedule of upcoming contests.
Buy a ticket and get motivated just being
around all of these dedicated athletes. Get
an autograph and snap a PIC with your
favorite Bodybuilder or ftness model, pick
up some free samples, shop for the latest
ftness apparel and jump start your exercise
plan. Who knows? The next time a national
Pro qualifer comes up; YOU just may be
on stage receiving YOUR Pro card.
LauraColeman
2
THE NEW SILENT
KILLER
skin cancer
M
ary Katherine Grant was a successful -year-
old career woman who managed hospitals with
hundreds of people, traveled the world, enjoyed
golfng, and loved spending time in the sun.
The latter is what took her life.
Weve heard it all before: Dont talk to strangers,
be careful when alone at night, smoking isnt good for
you but never the sun can kill you! Our family, like
thousands of other families, learned the hard way: it can.
And now, with all the talk about the disappearing ozone
layer and environmental/global warming, there is a des-
perate need for much more awareness of the dangers of
the sun, and skin cancer.
I wish my aunt realized the dangers before skin
cancer cut her life short.
When we think of the effects of the suns rays on our
skin, we usually think about the exposed areas of our bod-
ies and our face. Those dreaded signs of aging we begin
to see in our 0s, as well as the pain of a good sunburn,
immediately come to mind. But the effects of the sun on
the scalp are rarely considered, if at all.
This easily overlooked area of skin, hidden by a full
head of hair, is where it started for my aunt.
After her hairdresser told her of a small, irregu-
larly-shaped mole hidden by her hair, my aunt visited
her dermatologist for a checkup. The news was grim:
cancerous melanoma. After more visits to her derma-
tologist, and then many more skin experts, my aunt was
diagnosed with STAGE skin cancer the fnal stage
immediately before the terminal phase, Stage . There was
little all those specialists could do. She had no previous
symptoms. No pain. No weakness. My aunt felt great,
looked even better and traveled the country weekly. But,
she was rapidly dying.
After multiple surgeries over three years, various
expensive medications and treatments, the cancer spread
deeper into her skin, into the dermis. The specialists tried
to stay ahead of the aggressive cancer by removing the
cancerous areas, including a four inch by four inch plate of
her scull, but by then the cancer had spread throughout her
body. It attacked her lymph glands, her bone, her brain.
She suffered a stroke that rendered her left side unusable.
On a Wednesday afternoon, my aunt took herself to the
hospital complaining of a headache. She slipped into a
coma. Three days later, my aunt died from a silent killer
that started from a small, almost unnoticed mole. She
died from skin cancer.
My aunt was one of the estimated 10,710 people in
200 who passed away as a result of skin cancer.
Once she was diagnosed, there was nothing I could
do to help my aunt, but I can help my clients, others,
and myself by bringing this subject to the forefront. As a
professional esthetician, I make it my business to look and
make suggestions to my clients. Along with a qualifed
dermatologist, I can help in the prevention of skin cancer
one person at a time.
Dont wait until your hairdresser fnds a mole. Visit
a qualifed dermatologist today. They will check you for
irregular skin conditions, and instruct you how to do the
same at home it could save your life. Make an appoint-
ment to see a dermatologist and have your entire body
checked regularly. Learn the ABCDs of melanoma and
spread the word (A-Asymmetry, B-Border, C-Color, D-
Diameter). Awareness, education and early detection are
our best defense. Most importantly, ALWAYS WEAR
SUNSCREEN!
For more information and to make a donation,
please check out the skin cancer foundation at: www.
skincancer.org
Michelle G. Bouse, celebrity make-up artist
& licensed esthetician. For more information call
877.691.8647 or go to http://www.michellebouse.com

Studies have shown that sunlight is actually needed to
prevent certain cancers (lung, colon, breast and prostate ),
diabetes, multiple sclerosis and asthma. However, people
can often get too much of a good thing. You have to be
careful when you go outdoors. If you want to prevent skin
cancer, it is very important to follow these steps.
1) Wear a hat with two to three-inch brim all around
and wear long-sleeved shirt and pants. Tightly
woven fabrics like denim are better than loosely woven
cotton or linen. Wearing a hat and protective clothing is
more effective than using a sunscreen according to recent
studies. This is expecially important for those people who
are fair-skinned, turn red after 10 minutes of unprotected
sun exposure, who have 100 moles and who have history
of skin cancer either self or family. Look for clothing
that are made from sun-protective fabrics. There is also
a laundry additive that has a UV protectant which can
be used to wash clothes with.
2) Apply sunscreen properly 15 to 30 minutes be-
fore going outdoors. Cover the exposed parts of your
body thoroughly with the right sunscreen. Use sunscreen
with an SPF of 1 or higher. Apply sunscreen even on
cloudy days because 0% of the suns UV rays pass
through the clouds. Also protect your lips by applying a
lip balm that has sunscreen with an SPF of 1 or higher.
Re-apply sunscreen every two hours while outdoors
expecially after swimming and if you sweat heavily.
3) Try not to stay outdoors more than 20 minutes
during the peak hours when the suns rays are the stron-
gest which is from 10 am to pm.
4) The best sunscreen, however, is an internal
sunscreen built with nutrition. Eat plenty of chlorella,
spirulina, goji berries, raspberries, blackberries, blueber-
ries, astaxanthin, carrots and nutrient-rich superfoods
to boost your skins natural UV protection (takes about
0 days of nutrition to boost skin levels). Add foods to
your diet that are rich in carotenoids such as tomatoes,
peaches, broccoli, watermelons and spinach. Carotenoids
are powerful antioxidants and protect against the suns
damaging UV rays.
5) Do a monthly skin exam. Did you know that skin
cancers can develop in parts of your body that are not
exposed to the sun? Look for moles, spots or freckles
that are asymmetric, have an irregular border, variation
in color and are more than millimeters (the size of a
pencil eraser). See a dermatologist if you fnd any moles,
freckles or spots that look suspicious.
6) If you take medications, be aware that some pre-
scriptions drugs such as antibiotics, diuretics, tricyclic
antidepressants and over- the-counter nonsteroidal anti-
infammatory drugs like Aleve and Advil can make your
skin more vulnerable to sun damage.

Monica Cabbler
Interview and photos by:
Dr. Coach Atherton
Born :Roanoke, VA
Marital Status: Single
Education: B A from
The University of Georgia
Age:31
Height: 510
Weight: 145
MY WORLD, features a Track and Field triple jumper this month.
Monica Cabbler is few inches away from qualifying for the
next Olympics. She was introduced to me by my frst ftness
Champion, Mocha Lee, over 6 years ago. Since then, I have
gotten to know her better, admired her values and work ethic
and thought you might like to know her also. In college, she
broke the triple jump record for the University of Georgia, was
an All-America, and in her spare time, was the homecoming
Queen! Today, she is a corporate spokesperson.
Monica is beautiful, insightful, fun, and she know where
she Is going and how to get there that puts her ahead of
most of us! Read her answers, check out the images and
youll soon see why I hope one day to be her coach in the
world of ftness.
My Name is Coach A, Welcome to MY WORLD.
welcome to my world
Monica Cabbler
What do you consider your greatest triumph?
I experience my greatest triumphs whenever I exceed my personal records or expectations.
List some of your athletic achievements?
-time US Track & Field Indoor/ Outdoor National Championship Finalist; -time USA Olympic
Trials Automatic Qualifer; NCAA All-American, SEC Conference Championship Team, Broke
UGA Collegiate Triple Jump Record/ various Meet Records, and VA records; Ocean Spray Training
& Travel Grant Winner/ Womens Sports Foundation
What do you do for a living?
I work as a Corporate Spokesperson specializing in public speaking, media, commercial modeling
and promotional campaigns. I have also assisted the Health/ Wellness initiatives of companies such
as: Wellpoint/ Blue Cross Blue Shield, The Coca-Cola Company, American Lung Association, etc.
My professional background is in sports marketing, branding and community relations under my
company umbrella: Cabbler & Associates, headquartered in Atlanta, GA.
How did you get involved in athletics/ftness?
I was lead by example at a young age by my mom and grandmother - who both made working-
out a part of their lifestyles. My good friend, Mocha Lee, a consummate ftness superstar, has
inspired me with her friendship and also she introduced me to Coach A and the A-Team family.
This resource plus my strength-training regimen for track and feld has been a catalyst for me into
the ftness industry.
Favorite book, movie, cheat food?
Favorite Book: Battlefeld of the Mind, by Joyce Meyer
Favorite Movies: Jerry McGuire, Glory Road
Cheat food: Mmmm coookies, Rice-Krispy treats, and red velvet cake icing!
Who infuenced you the most athletically, Academically?
A collective of people have infuenced me athletically: the pioneers of the triple jump (Brian Well-
man, Mike Conley, Kenny Harrison), Dr. Clayton Gibson & my NFL training partners at Vitality
Health Care, Coach Norton at UGA, plus my team of family & friends who keep me lifted.
My mom has infuenced me the most academically and in life. She has always stressed the im-
portance of good grades and good character in school (and I do mean stressed). She has instilled
a wealth of morals in me that will never be compromised.
Who do you want to emulate athletically?
Tiger Woods mindset and his ability to set a defnitive goal, speak it into existence, and actually
attain it on the spot despite the odds, setbacks, and what the critics say. Through perseverance,
he often manages to exceed the expectation and come out on top. I am striving to emulate that
capability on my course in athletics and in business.
How do you want to be remembered as an athlete?
I hope to be remembered as an athlete who reached her true potential through faith and dili-
gence, helped infuence the state of Track & Field in the U.S., gave back and used the stage of
sports to glorify Gods work in her, and who showed an intense work ethic and competitive edge
to the world of business.
What else do you want the readers to know about you?
I am launching an array of Kids Fitness and Wellness Initiatives designed to encourage youth and
parents to lead active lifestyles in an effort to tackle the childhood obesity epidemic in the United
States.
If you had a magic wand and could instantly change something about your life, what would it
be?
More hours, more Sundays, less distractions!
Tell me something about you that I dont know?
Believe it or not, I am a whiz at Fantasy Football. Dont sleep on my top picks! And tune in to: www.
monicacabbler.com for updates on my product launches, upcoming events, corporate partnerships,
and ways that YOU can be involved. Thanks in advance for all of your support and prayers.

Favorites?
the
CO$T
ItAllAddsUp!
Heres the list of costsclip it out
and make yourself a budget! ..
$_____ Gym membership
$_____ Workout wear/gym shoes
$ _____Personal Trainer
$ _____Figure Coach/choreographer
$ _____Nutritionist
$ _____Supplements
$ _____Food (eating healthy can add up)
$ _____Competition shoes
$ _____Show suits
$ _____Tanning/oil/bikini bite/Makeup
$ _____Accessories (jewelry for stage)
$ _____Hair and nails
$ _____Travel expenses (gas/airfare/hotel)
$ _____Contest entry fee
$ _____Annual organization fee
$ _____Music (ftness)
One of the frst things I go over with anyone ap-
proaching me about competing is COST. Figure
and ftness competitions can dent your wallet in a
big way!
I recommend spacing out expenses so that they dont
hit you all at once. It is more manageable this way.
If you are competing in months, set small goals
to take care of certain items each monthchipping
away at it, so to speak. Preparing for your frst show
takes a lot of energy, and wondering how you are
going to pay for it all should not take away from
your preparation!
Be aware of your expenses and how they can and
will add up.
There are alot of ways to cut corners.
S h o p around! You can save by fnding a trainer
w h o also has a competition background
a n d can guide you nutritionally and
with stage presence. Search
the Internet for show suits,
this can be one of your biggest
expenses. There are several
consignment/rental sites.
I use Lydia Haskells site,
www.ftnessandfgurecom-
petitionsuits.com.
Practice doing your own tan-
ning and makeup before the show.
Share you travel expenses with another
c o m- petitor such as hotel room and travel to
and from airport. These are just some examples.
Before setting out to compete, you should budget
yourself with what you can and cant do for prepara-
tion. If you dont, you will fnd yourself stressed out
and not having fun.....AND HAVING FUN IS THE
MOST IMPORTANT THING!
I always say I couldnt have picked a more expensive
sport to love. But, I do love it, and have found ways
to make it work.
Just know this going in!
IalwayssayIcouldnthave
picked
amoreexpensive
sporttolove.
ofCompeting

Contributing Writers
Dr. John Atherton
Jason Cohen
Sherry Goggin
Eric Hoult
Pz Hopkins
Brenda Kelly
Skip Lacour
Richard Nannis
Danielle Nagel
Gina Ostarly
Kristal Richardson
Hugo Rivera
Russ Yeager
PHOTOGRAPHERS
John Atherton
Bill Dobbins
Debbie Baigrie
Skip Faulkner
Eric Freimanis
Alex Gonzalez
Walt Ostarly
David Paul
Gordon Smith
PUBLISHER/EDITOR
Debbie Baigrie
TotalH@aol.com
Art DireCtor
Alex Gonzalez
Web Design
Shelly Dickson
NATURALMUSCLE.NET
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Natural Muscle September 2007

Natural Muscle September 2007

is the driving force

contains the sophisticated compound,

) which does not need to be injected

and Citrulline to further improve NO output.

. The pump is so pronounced in the muscle

! Consequently, Arnold was

muscle is subjected to INTENSE

subculture will be the rst generation

, the rst ever Creatine

shoulder press for

is the driving force

contains the sophisticated compound,

) which does not need to be injected

and Citrulline to further improve NO output.

. The pump is so pronounced in the muscle

! Consequently, Arnold was

muscle is subjected to INTENSE

subculture will be the rst generation

, the rst ever Creatine

shoulder press for

is the driving force

contains the sophisticated compound,

) which does not need to be injected

and Citrulline to further improve NO output.

. The pump is so pronounced in the muscle

! Consequently, Arnold was

muscle is subjected to INTENSE

subculture will be the rst generation

, the rst ever Creatine

shoulder press for

is the driving force

contains the sophisticated compound,

) which does not need to be injected

and Citrulline to further improve NO output.

. The pump is so pronounced in the muscle

! Consequently, Arnold was

muscle is subjected to INTENSE

subculture will be the rst generation

, the rst ever Creatine

shoulder press for

amino acid found in human muscle and plasma. GEX

addresses the major Glutamine absorption problem

is the latest and greatest!

Energy Technology Theres a reason Redline

and Vitamin Shoppe

potent energy technology! If that wasnt

also contains citrulline, a compound that MUST be used in conjunction with

contains the key amino

(Branched Chain Amino Acid

are the Ethyl Ester version

is used to maximize carnosine

does not cause bloating,

a prime choice for contest prep

(Arginine Ethyl Ester) by preventing

addresses the major Glutamine absorption problem

is the latest and greatest!

Energy Technology Theres a reason Redline

and Vitamin Shoppe

potent energy technology! If that wasnt

also contains citrulline, a compound that MUST be used in conjunction with

contains the key amino