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4Light Weight for Speed & PrecisionMatt Foreman

The use of light weights in training for the development of betterspeed and precision

7Weightlifting Program Design Case StudyGreg Everett

A look at a Catalyst weightlifters program and the rationalebehind it

11MotivationAimee Everett

Learning to use what you have to fuel your motivation

15Interview with John RomanielloYael Grauer

A discussion of this trainers protocols for fat loss through thecontrol of hormones

19Cooking with ScottyScotty Hagnas

Recipes for health, performance and longevity from certiedculinary stud Scotty Hagnas

Volume 6 .Issue 66 .July 2010

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The Performance Menuis published monthly in digital

format by Catalyst Athletics, LLC.

On the CoverAImee Everett

Natalie Burgener

Layout & DesignGreg Everett

SubscriptionSubscribe online instantly at

www.cathletics.com

Back IssuesBackissues are available at

www.cathletics.com

All content copyright Catalyst Athletics,LLC and its respective authors. Unau-thorized reproduction or distribution is

prohibited by law.

Info Contributors

Aimee Everett is a national champion weightlifter, former resident of the Olympic

Training Center in Colorado Springs, and an assistant coach for the Catalyst Athletics

weightlifting team.

Greg Everettis the owner of Catalyst Athletics, publisher of The Performance Menuand

author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches.

Matt Foremanis the football and track & eld coach at Mountain View High School in

Phoenix, AZ. A competitive weightliter for twenty years, Foreman is a four-time Nationa

Championship bronze medalist, two-time American Open silver medalist, three-time

American Open bronze medalist, two-time National Collegiate Champion, 2004 US

Olympic Trials competitor, 2000 World University Championship Team USA competitor

and Arizona and Washington state record-holder. He was also First Team All-Region high

school football player, lettered in high school wrestling and track, a high school nationapowerlifting champion, and a Scottish Highland Games competitor. Foreman has

coached multiple regional, state, and national champions in track & eld, powerlifting

and weightlifting, and was an assistant coach on 5A Arizona state runner-up footba

and track teams.

Yael Graueris a freelance writer. Her work has appeared in a variety of trade journals

and consumer magazines and she writes regularly for various websites including MMA

HQ. Yael trains in Brazilian jiu jitsu and teaches herbal workshops and writing workshops

both locally (in MN and WI) and virtually. For more information, check out her website.

Scott Hagnas is owner of CrossFit Portland. He is certied as a CrossFit level 2 traine

and Circular Strength Training (clubbell) instructor. He has been riding BMX atland fo

26 years and counting and has lmed/produced/edited several series of BMX videos

plus several training videos. He formerly competed in bicycle trials, placing second in

amateur in the World Championships in 1990. Cooking is one of his favorite pastimes.
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Weightlifting | Matt Foreman

How Fast Eddie Got Fast: The Use of Light Weights toDevelop Speed and Precision

If youve been reading Performance Menu for awhile, you know that I love to include a lot of lmand literature references in the articles I write. Im a

big reader and a movie lover, so famous quotes and

one-liners always seem to poke through my thoughts.Thats why this article is going to start with probably thegreatest quote in movie history that can be applied

to weightlifting. Its from the Paul Newman/Tom Cruiseclassic The Color of Money. In this one, Cruise plays ayoung hot-shot pool player named Vincent with tons

of talent, testosterone, and attitude. Newman is FastEddie Felson, the cagey old pool veteran who tries

to act as a coach to Vincent, struggling to tame hiswild behavior throughout the story. At one point in

the movie, after Vincents crazy antics have blown abig payday for them, Eddie pulls him into the car for acome-to-Jesus conversation. Eddie tells Vincent, Kid,

youve gotta have two things to win. Youve gottahave brains and youve gotta have balls. Youve got

too much of one and not enough of the other.

The thing that makes that such a perfect weightliftingquote is that it applies to so many athletes whowant to train the one-hundred percent, push to the

absolute maximum, go-as-heavy-as-you-can-every-single-day style. Weve discussed proper training

volume in previous articles, along with the challengesof regulating appropriate loading to nd the perfect

blend of intensity and recovery time. Its all been talkedabout before. But since this issue is probably the single

most important topic in the sport (and weight trainingin general), its important to revisit it and also add somemore ideas. What were going to look at in this article

is the use of technique work in training. When weuse the phrase technique work in this article, were

simply going to be referring to performing several setsand reps in the snatch and clean and jerk with very

light weights. For example, if we have an athlete whocan snatch 110 kilos, technique work would consist ofthis lifter working up to six or seven doubles (or more)

with 70-75 kilos. These weights are only around 65-70%of the athletes best snatch and they arent going tostrenuously test strength levels. But the idea is that the

athlete is using these light attempts to focus completely

on speed, precise technique, and accurate positionsEven though the weights arent heavy, the desiredresult is that the athletes motor patterns are going

to be perfected and muscle memory is going toimprove.

Does this stuff help? If you can snatch 110 kilos, areyou gaining anything by snatching set after set with 70

kilos? Or are you wasting your time when you shouldbe doing a quick warm-up set with 70 kilos before you

build up to something closer to 105-110 on a daily basisand attacking it? Let me throw out a few comments onthis. If anybody disagrees with any of these comments

thats ne. Unlike a lot of other American weightliftingcoaches, I dont think Im the only one with the

answers.

Our overseas YodasSince America has been struggling to compete

successfully at the international level for the last thirtyyears, most athletes and coaches in the US have

looked to the championship weightlifting countries oEurope and Asia to learn their training methodology

This is understandable because if you want to learnhow to do something well, it helps to nd out how its

being done by the best in the world. Makes senseright? And throughout the eighties and much of thenineties, probably the most idolized and emulated

program for the US weightlifting community was theBulgarian system.

Ivan Abadjiev developed a weightlifting system in this

tiny European country, and then the world watchedwhile this system set the sport of weightlifting on re. TheBulgarian weightlifting program rocked the universe

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off its axis by grinding out world champions like linksausages and pushing the world records up into the

stratosphere. In the old 75 kilo bodyweight class (165pounds), Alexander Varbanov clean and jerked 215.5

kilos (474 pounds). I want you to stop and think for asecond about seeing a 165 pound man clean and jerk474 pounds. Because of how phenomenal and mind-

numbing the Bulgarians success was, Americans werescrambling to learn as much as they could about how

these champions trained. Randall Strossen traveledto Bulgaria several times, recorded hours of training

footage at their national weightlifting centers, and soldthe videos to the American weightlifting community.Other information about the Bulgarian method was

distributed through lectures and seminars by Abadjievhimself and other Bulgarian veterans. This is where

everybody learned about how the Bulgarians trainedseveral times per day and pushed themselves close to

maximum weights in every workout (at least thats whatit looked like at the time). American lifters and coacheswere jabbering about the idea that Bulgarian athletes

supposedly maxed out in the snatch, clean and jerk,

and squat several times a week. They worked hard,they worked fast, they warmed up quickly, and theytook lots of attempts at near-world record weights in the

gym every day. The workload didnt seem bearable byhuman standards, and the last twenty years have seenmultiple attempts to duplicate or modify this system in

a way that will make American athletes successful. Thebasic idea has usually remained in pushing athletes as

close as possible to their maximum capabilities on aweekly (or daily) basis.

Now, the years have passed by and the Bulgarianprogram has basically collapsed, so there is a new

avor of the month out there. Yes, were talking aboutChina. Chinas rise to the top of the weightlifting world

has been a lot like Bulgaria twenty years ago. Theirprogram is now the superhuman barbell machine of

the planet. And once again, athletes and coachesare working overtime to nd out what makes themso successful. This is where we nd some interesting

details because, just like Bulgaria in the old days, agreat deal of video and training information about

the Chinese has been circulated throughout the liftingworld. And one thing that is clear is that the Chinese

spend a great deal of training time doing techniquework. When you watch Chinese lifters train, it is not

uncommon to see lots and lots of sets with relatively lightweights. For example, you might see a workout wherea world champion in one of the light weight classes

who can snatch 145 kilos spends most of his trainingtime snatching 100-110 kilos for multiple singles. Its very

different from the old Bulgarian method where a 145kilo snatcher would often warm up quickly and then

take six or seven attempts at 140-150 in a workout.This obviously does not imply that the Chinese dont

attempt maximum weights in training. Their stunningchampionship results clearly show us that they are

comfortable handling record-breaking poundagesBut it has also become clear that technique work is

a big part of their scheme. They spend a lot of timepracticing with light weights.

Goodies and Baddies

One of the benets of practicing with light weightsin training: As an athlete, there are some hidden joys

in technique work. First of all, there is simply less stressand reduced pounding on the joints when workingwith light weights. If a 165 kilo clean and jerker has a

workout where the top weights are six singles with 130the bodys overall physiology isnt going to be taxed

as severely as those workouts where the same athleteis planning to attempt 95-100%. Another benet that

think is even bigger than the physical demand is themental/emotional benet of technique work. Pushingfor maximum weights in training puts a massive strain

on the athletes mind. When you know that youre

going to be attempting a new personal record intraining on a particular day, you usually spend all daythinking about it and getting ready for it. You try to

conserve your energy and make sure you dont allowanything in your day that might screw up your workoutThis is exciting, and most athletes look forward to the

challenge of big weights. But if you put this type ofmental stress on an athlete on a daily basis, it gets

pretty rough after a while.

Also, technical breakdowns are always possiblewhen the athlete constantly practices with maximumweights. When a lifters technique isnt consistent or

completely developed, the lifter will often resort tosome improper movements (like jumping forward) in

an effort to complete their heavy lifts. When personarecords are on the bar, the athlete will twist, squirm

and tweak anything to get the lift done. If the athletesspend enough time twisting, squirming, and tweakingthose movements become a permanent part of thei

technique. Then youve got major problems, jack.

Dont get me wrongathletes have to be pushedto be successful. Nobody ever became a champion

by being coddled. There are times in a training cyclewhen this type of daily mental hammering simply has

to happen, and the athlete has to ght through themental fatigue and nd a way to get the job doneAny athlete who has trained and competed at a

high level understands this. The path to the top othe mountain will have a lot of jagged rocks on it. But

when technique work is implemented into an athletesregimen, it can have long-reaching benets. Heres a

simple way of looking at it; if an athlete has a workoutwhere he/she knows that 75% is going to be the topweight of the day, the athlete is free to focus 100% on

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technical perfection. There is no threat of failure, andthere is no nervousness of a personal record hanging

out there to be conquered. The pressure is basically off.The only thing the athlete can think about is making

every rep as perfect and snappy as possible. This iswhen a tremendous amount of technical renementcan take place, and its obvious from the technique

of the Chinese that they have utilized this concept intheir preparation.

One of the difculties of practicing with light weights in

training: Obviously, full-time practice with light weightsisnt going to make an athlete better. Nobody everwent from a 120 snatch to a 150 snatch by training

with 100 every single day. We all know this, and here iswhere we hit a snag.

Athletes are usually highly motivated and aggressive.

When hungry weightlifters come to the gym, they wantto lift big weights. This is where technique work can getdicey because the athlete has to trust the coach that

there is a benet to staying light. In America, people

are raised to think independently and exercise theirown judgment if they dont think their leadership issound. I think thats why places like China have such

optimal situations for weightlifting. In a communistsociety like theirs, the coaches have total control overthe program. I dont imagine there are too many

situations in a Chinese training hall where an athletesays, Coach told me to work on technique with

light weights today, but Im not going to. Im gonnado what I want. Much more likely is an environment

where coaches dictate every move of every athlete,and the lifters follow orders. This is the situation that hasto take place when a coach holds an athlete back

from tearing into maximum attempts whenever theyfeel like it. The athlete has to be willing to obey.

So, when are you supposed to go light? Heavy?

Lets make this a simple list. The following situations aretimes when technique work is crucial:

Early in the learning process: When athletes-

are beginning the learning progression of thelifts, there is rarely a time when heavy weights

should be loaded on the bar. If athletes learnthe basics of the lifts and practice for a few

sessions before the coach takes them tomaximum attempts, technical breakdown isalmost guaranteed. There is no biblical time

period for when athletes are ready to attemptmax lifts three weeks, six weeks, nine weeks,

etc. The coach has to use judgment and havea level of expertise in gauging when the lifters

are ready to step forward. But in the earliestdays of teaching, it is certain that technique

work should dominate the schedule.

After a competition: Once an athlete has-

completed a contest, it will most likely be at

least eight to ten weeks before the next oneIn the days following the competition, there israrely a need to attempt max weights again

Now, its a neat trick when the athlete canpull this off. In a personal story, I remember the

competition when I snatched 150 kilos for therst time. After the meet, I snatched the same

150 eight days later in the gym. Why did I doit again? Because I was training in a differengym from my normal place and I wanted to

show off for everybody. Hey, what can I say?I think most good athletes like to show off fo

others, but there are plenty of chances fomistakes and accidents once you start running

on ego. Do yourself a favor; go to techniquework after a meet.

Periodically planned de-loading phases: When-

setting up a training cycle, coaches shouldactually plan out certain time periods whenthe athlete will be practicing technique work

instead of going after max attempts. This isthe same idea as the de-loading week fromJim Wendlers 5/3/1 plan. Although Wendler is

speaking specically of lifts where the technicaelement is not as detailed as the Olympic Lifts

(squat, bench press, deadlift, military press)the idea is still the same. There have to be sub

maximal time periods programmed into thelifters preparation. In weightlifting, this couldeven be tinkered with a little more. Perhaps you

could plan a situation where an athlete hastwo snatch workouts each week, one a max-

attempt workout and the other one devotedto technique work. Or put more simply, a heavy

day and a light day. The principle is that on thelight day, the athlete is given an opportunity tosharpen their speed and positions.

Do yourself a favor and have some faith that backing

the weights off and working on technique with lighterpoundages is a productive thing. If you dont want to

agree with me and you insist on just maxing out everysingle day to innity and beyond, thats ne. Ill send

some nice owers to your hospital bed. Or you couldborrow some ideas from the Chinese (i.e. the greatestlifters in the world), Fast Eddie Felson, and your old

pal Mang Foremong. Take some plates off sometimesand turn yourself into a consistent, fast, efcient lifting

machine. And when the time comes to go after newrecords, youll be much better prepared mentally

and physically. Trust thyself; every heart vibrates tothat iron string.

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The lifting team trains Monday-Thursday and Saturday.I placed her squats on Tuesday, Thursday and Saturday

for even spacing and because there is no consistentpattern in the cycle that would have the heaviest

session falling on a certain day each week. Becauserecovery is a big issue, I kept other heavy lifts to thesedays, and left Monday and Wednesday reserved

more for lighter technical work that wouldnt tax herunnecessarily, but would keep her moving and give us

opportunities to improve technical elements that weneeded to work on.

Volume & Intensity

The rst week of the cycle, the volume comes in at just

under 200 reps, which is low, but not extremely somuch of the volume is coming from light technique

work, so Im less concerned with its effect. This willreduce week to week for a few weeks, probably jumpup a bit again, and then reduce until the nal week of

the program. Im keeping this exible and will adjust as

I go in response to her performance.

The only weights Ive prescribed for the entire cycle are

for her squats, according to Coach Swords program(which again, I may adjust slightly if needed). For theremaining exercises, Ive prescribed only reps and

sets. I will control the weights day to day accordingto how Brooke is lifting. The goal with these exercises

is ensuring excellent and consistent execution, notreaching heavy weightsher squatting will take care

of strength development during this cycle.

Brooke is prone to getting a little carried away with

core training if left unsupervised, and will rack up quitea bit of additional volume hammering away at ab

and back work. For this reason, Ive prescribed exactlythe core work I want her to do, and she knows to do

only this.

Exercise Selection

With the foundation of the squat cycle in place, Ineeded to consider Brookes remaining needs and

work within my limited volume and intensity constraintsto address them as well as possible. The most frustrating

issue for Brooke is her stalled progress on the snatch;this frustration arises more from the fact that her failureto snatch heavier weights appears to be more of a

mental and technical issue than a strength or speedissue. That is, as she approaches her maximum snatch

weight, she departs from her previously sound technicalexecution and resorts to chasing the bar with her hips,

shifting onto the balls of her feet too early, quittingher leg drive completely, and trying to swing the bararound and duck under it.

As a former volleyball player, Brookes vertical jumpwas quite good. At present, it is about 17, which is

decent for her height, but also indicative of a need toimprove her explosiveness. This is also very clear in her

heavier snatch and clean attempts. In order to workon this, I tacked on box jumps immediately after eachset of squats. The number of jump reps will reduce

over time as the squat cycle gets more demandingBox height is selected to be comfortably under a

maximum, but high enough to warrant some effortToo high of a box, and athletes tend to cut their jumps

short in order to reach their feet up to the box; this is aproblem across the board, but particularly in this caseconsidering that one of Brookes primary problems is

quitting early on the leg drive of her snatch and cleanOn Saturdays, I also have her doing box jumps as the

rst exercise in her workout as a way to try to get hering both physically and mentally.

Brookes cleans are considerably better and moreconsistent than her snatches, so far more emphasis

is being placed on the snatch. Further, her jerk is

outstanding and needs minimal practice. Generally like to balance work between snatch and clean & jerkpretty evenly, but in the case of limited work capacity

and recovery, its important to prioritize.

Mondays are a snatch focus day. Brooke starts with

a snatch high-pull + muscle snatch complex. Thesnatch high-pull accomplishes two primary goalsto

encourage her to nish driving with her legs all theway to the top of the pull, and to elevate the elbows

maximally rather than dropping them early to swingthe bar. Brookes snatch turnover has been weakand unaggressive historically, and one of the biggest

problems with snatch turnovers in general is theabsence of an aggressive initial pull against the bar

with the arms to both accelerate the lifter down andset the bar and body position ideally to turn the arms

over into the nal overhead position.

Muscle snatches are also a commonly poorly-

performed exercise, with athletes dropping the elbowand simply pressing the bar up awkwardly. The point of

the muscle snatch is to strengthen the movement ofthe turnoverunless the positions and movements are

correct, it will fail in this goal. Performing a snatch high-pull immediately before a muscle snatch is a reliable

way to get a lifter to perform the muscle snatch withthe necessary elbow elevation. The goal for the musclesnatches is to both drill the proper turnover movemen

and to strengthen it so its less likely Brooke will deviatefrom it as her snatch weights increase.

In addition to this, the pull and muscle snatch both

provide opportunities for Brooke to focus on her startposition, in which she tends to keep her shouldersbehind the bar rather than above it, and on getting

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back onto and staying on her heels.

The weight for this exercise is taken up gradually, andat the heaviest weight that is moving well and her

elbows are reaching full height, I will stop her and haveher perform the prescribed number of sets.

After this comes a snatch high-pull + snatch complex.Already Brooke has drilled the muscle snatch and

snatch pull movements, so these parts of her snatcheswill be quite sound. Preceding each snatch with a

snatch high-pull again encourages proper weightbalance on the feet, complete leg drive with herextension, and the aggressive and complete elbow

extension necessary for a good third pull.

Brooke will take the weight up gradually and I willchoose the weight I want her to use for the prescribed

sets and repsthis is a weight that she can perform asclose to perfectly as can be expected.

She nishes Monday with a few sets of hanging leg

raises.

On Tuesday, Brooke starts with mid-hang power cleans.

The purpose of this exercise is to have her practicethe proper nish for her cleans, to encourage a moreaggressive change of direction and pull under, and

meeting the bar with the shoulders higher. Like in thesnatch, Brooke tends to slide forward on her feet and

cut her leg drive short as her clean weights increase,and drop out from under the bar in an effort to get

under it, which cause it to crash on her and limit herability to recover.

Starting her in the mid-hang position lets me placeher in the perfect second-pull position and allows

her to feel where her balance should be on her feetand where the bar and her shoulders should be. This

starting position also forces an aggressive extension,quick change of direction, and aggressive pull underbecause of the limited distance to accelerate the bar;

forcing a power receipt increases these demands evenmore. The power clean additionally encourages her to

receive the bar as quickly and as high as possible, andto aggressive resist the downward force, rather than

pulling down indiscriminately and allowing the bar tofall and crush her.

Next Brooke performs 3 halting snatch deadlifts + 1snatch pull. The focus for this exercise is the positioning

and balance of the rst and second pullsmorespecically, keeping the shoulders over instead of

behind the bar off the ground; shifting back onto theheels immediately and staying there all the way to the

top; and staying over the bar as long as possible. Thehalting snatch deadlift stops with the bar in the creaseof the hips, the knees very slightly bent, the shoulders

slightly in front of the bar, and the weight back on theheels. After 3 of these, she performs a snatch pull. The

idea is that this pull will be consistently better becauseof the immediately preceding position practice with

the halting deadlifts. Again, I control the weight ofthese to ensure quality execution. My goal is to beable to continue increasing the weight on these for

the duration of the cycle, likely dropping the numbeof halting deadlifts as we go.

To nish the day, Brooke performs the weeks rst squa

session.

On Wednesday, we start with 3 sets of 5 mid-hang

muscle snatches. This is set up to really develop turnoverstrengthby starting from mid-thigh, the acceleration

possible with the legs and hips is reduced and theshoulders and arms must do more of the work. Each

rep must be done precisely.

Next, Brooke does mid-hang snatches. The rationale fo

these is similar to that described previously for the mid

hang power cleans; that is, we want to force correctposition and aggressive and complete extension andturnover. The muscle snatches before help her keep

the turnover strong and accurate.

She nishes the day with planks, weighted as needed

to keep her times between 30-60 seconds. This keepsWednesdays a fairly short and less-taxing day to give

her some recovery room for Thursdays squats and therest of the week.

On Thursday, Brooke gets a clean focus day. Shestarts with 3 halting clean deadlifts + 1 clean pull to

accomplish the same thing described for the deadlift+ pull complex on Tuesday. She then moves on to a

power clean + clean complex. After the deadlift +pull complex, her positions tend to be better and

more consistent. The power clean before the cleanencourages her to be more aggressive at the top andwith the change of direction and turnover, and also i

gives her a reference point for the height at which sheshould be receiving the bar for the clean. Weights are

again controlled by me according to how shes liftingBrooke nishes the day with the weeks second squa

session.

After a rest day on Friday, Brooke gets to snatch andclean & jerk on Saturday without any drill work othethan the 3 sets of box jumps she starts the day with

Weights will change week to week. On the rst weekBrooke takes both up to the heaviest single she can do

well that day. On week 2, she snatches to the heaviessingle possible for the day, but does only 60% in he

clean & jerk for 5 singles. On week 3, she will do theopposite of week 2. This will repeat, and on the naSaturday, she will get to take both to a max for the

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day. She then does her last squat session of the week,and nishes the day with more planks.

Flexibility

One of the primary themes of this cycle is exibility. This

is a tough one for many athletes and coaches, whohave meltdowns at the thought of deviating from a

plan. The reality of programming, however, is that itinvolves elements of estimation, guesswork, prediction

and plain old luck. The chance of even a relativelyshort cycle, such as this 7-week one, going its durationwithout any unexpected problems is low. A great way

to prevent progress is to force a rigid program onto aconstantly changing set of circumstances. Having a

plan is critical, but planning to adjust and adapt willallow that plan to be successful.

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Mental Training | Aimee Everett

Motivation

While I have been wanting to write this article, and mygood friend and training partner, Kara Yessie, has beenencouraging me to write it, I was avoiding it simply

because I didnt want it to seem as if I were pulling

out a page in my diary for yall to read. But I guresomeone other than me may struggle with this littlething that is a pretty important factor in ones training:

motivation.

Lets start from the beginning. Well not the true

beginning; the beginning of my new beginning. Iwas lifting pretty well in 2007 until I got hurt, then

continued to train hurt, continued to be hurt, when itall came to a tearing halt (literally) at a very disastrous

American Open in December 2007. I spent most of2008 recovering from a gnarly injury, mostly becauseI wouldnt stop training (big mistake), even though I

wasnt on a program and would just do random stuffevery day (another big mistake). In 2009, I was almost

ready to think about training for real again, and thethought of competition was on my mind, but barely.

We had just moved, I was working on my thesis for myMA in Psychology, we were opening a new gym, andI was still hurting 88.737% of the time during training.

While I had increased my 2-3 days per week of trainingto 3-4 days per week, it was purely because I hated

being skinny and weak. I really wanted to lift bigweights, but I wasnt motivated to do so. I wanted

to start competing again, but I wasnt motivated todo so. I wanted to be motivated, but I was too busy

pretending to be motivated to actually work on beingmotivated.

Then, with three people who werent even lifters, thebeginning started.

Jolie

We were hosting a seminar at our gym at the end ofJanuary of last year and during the break we were

training. I had just nished snatches and had movedon to rack jerks. In those days, I pretty much snatchedjerked and back squatted every time I trained, because

those exercises hurt me the least, and well, I was no

on a program, and was only doing stuff I liked, while

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pretending it was really effective. A little gal walked inand was sitting with some other folks watching us train.

I jerked 105, and I saw her quickly calculating on herblackberry how much was on the bar; apparently I had

caught her attention. A couple days later I receivedan email that said, Will you train me? That was thestart of Jolie and I.

From coaching Jolie (in CrossFit and O-lifting), I learned

a tremendous amount about having undeniable drive.This girl put 137% in to every training session, she poured

herself in to her workouts, and she made me realizethat I was falling way short as an athlete. She was therst to show me motivation, and through her, I found

what I had lost; the desire. Coaching Jolie helpedme become a better athlete. She demonstrated the

passion to always push herself past what she thoughtshe was capable of, and she did that for me, because

I was asking her to. Jolie never quit during a hellaciousmetCon, she never stopped when it got heavy, andshe rarely stopped when she started missing. She has

the most amazing will and guts I have ever seenshe

didnt want to let me down, and she refused to fallshort of what she desiredand through that, I realizedhow selsh I had been with my own training. I couldnt

remember a time that I had ever given more than 90%effort in my training. I treated my lifting like school; Iknew I could cruise through and get As and Bs, so I

never put in any more effort than I had to. If I couldget a B+, than why work harder to get an A? I know!

Bad attitude. But this is exactly what I did in trainingmy whole career. I always stopped short of what was

hard for me. After a couple months working with Jolie,I was still pretending to be motivated, if we are beinghonest, but I was starting to have more desire, and

was coming close to having more drive to becomemotivated. Jolie gave me desire, something I had lost

with the injury. She helped me to believe again.

Jocelyn

I went to a certication in March of 2009 and saw a

gal with strong legs that made me incredibly jealous. Iknew who she was because Coach B had emailed me

asking me to touch base with this gal, Jocelyn, whohe had worked with a bit in the lifts, and he thought

she would appreciate some help in preparing for theCrossFit Regionals. Shortly thereafter, I contacted her

and invited her to our open gym on Saturday, and thatbecame the start of Jocelyn and me. Through coachingJocelyn, I learned how an athlete is supposed to ght.

I envied her mental strength, and became resentful ofmy lack thereof. Jocelyn had been a pitcher for UC

Berkeley, and in 2002, toward the end of her senioryear, her sister was found brutally murdered. Something

that is supposed to bring you to your knees, to shatterall your motivation and will to continue to compete,gave her the anger and re to be better than she had

been before. One week later, Jocelyn was back on

the mound, pitching the game of her life. She struckout 15 and allowed one-hit against Arizona, and she

led her team to Cals rst NCAA womens Nationachampionship in any sport. She went on to playprofessional softball for six years, and eventually found

CrossFit (and now is focusing on her lifting career, thankBudha! She is hooked!). Coaching Jocelyn taught

me how to be tough. Unstoppable. She has been anamazing athlete to coach, and an amazing lesson in

mental stability. Watching and coaching her really gotme serious about thinking about becoming motivatedagain. Jocelyn gave me ght, something I doubt I eve

had. She taught me to approach everything withoutfear. She is my hero. In a very non-cheesy-superman-

as-your-hero-when-you-were-a-kid kind of way.

Tamara

Tamara Holmes is strength. This girl can kick anyones

ass, anytime, anywhere, without training. In mid-2009I invited her to the gym out of pure selshness. I saw

something in her that I was dying to have, and I wanted

to absorb it as quickly as possible. So of course I toldher to come in for some training with the girls (Jolie andJocelyn), and used my wanting to coach her as anexcuse, when I really just wanted her to be my training

partner. Which is exactly what she became. CoachingTamara showed me what it is to be a strong girl. This

girl can skip training for a month and come in andpower snatch 75 kg and power clean 103 kg without

even warming up. Tamara has been amazing for mymotivation, simply because I dont want her to bea
http://www.jocelynforest.blogspot.com/http://t-getsafterit.blogspot.com/http://t-getsafterit.blogspot.com/http://www.jocelynforest.blogspot.com/

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me in the gym. She talks a big game, she doesnt carewhat people think of her, and she lifts the hell out of

some barbells. I knew Tamara had my back when shesaid, We are accepting applications to our club of badbitches. But dont get it twisted, we invented platform

swag and cant let just anyone join. Dont even thinkabout applying unless you have a 200kg total. If you

dont know what that is, turn around and take yourweak ass game back to Curves. Shortly after Tamara

started coming to the gym, I stopped pretending thatI was motivated and seriously became consistent inworking hard to dig deep. Tamara gave me humor,

and most importantly, strength.

Coaching them, to help me

In the summer of 2009 I knew I was ready to get on a

program, and get on the path to compete again. Iwas nally feeling fabulous after dealing with injuries

and pain for almost two years. Coaching thesethree amazing gals helped me nd the things I waslacking: desire and belief, how to ght and to be

without fear, and strength. I had found motivationthrough coaching these girls; I had given so much

to them, and unknowingly, they gave even more tome. I poured my heart into their success and their

improvement because all three of them were teaching

me valuable lessons, irreplaceable tools, and theyhad given me something that I had never hadthe

motivation to actually want to be the best. To wantto go beyond what I ever had before. To coach such

amazing athletes has made me want to be equallyamazing. I have never told them how much each of

them meant, in very different ways, in jump starting myweightlifting career, becoming such astounding friendsand mentors, and the key to hanging on to motivation

for dear life. Through coaching them, I almost felt asif I had fallen short for my own coach. I wondered if

I ever gave Coach B what these girls had given meand for that I was deeply regretful and vowed to give

him (and now Matt) everything I had, every single dayI had someone else to be motivated for.

Motivation in other forms

By the end of 2009, I had the motivation, but I neededthe direction. I harassed Matt Foreman to do some

programming for me since my coach was traveling alover the world and was as busy and popular as BritneySpears. I had a fabulous new training partner, Kara

Yessie, who happened to move here, thankfully, rightafter I had opened Pandoras box [to motivation].

had three tough chicks to coach (and ultimately learnfrom), I had a fantastic new program that came with acoach, other than Coach Burgener (who I miss terribly

although I feel he thinks the break from me, and JackDaniels, is like a much needed vacation), willing to put

up with me, I was motivated, I wasnt hurting, and forthe rst time in my life, I was putting everything I had in

to every single training session and I was nally ready

to come out and play with the big girls.

Fast-forward to 2010, and the road to NationalsAimee the athlete was hitting numbers in training

that surpassed her lifetime competition PRs, and faexceeded anything she has ever done in the gym

She was consistently hitting above 95% the 6-7 weeksbefore Nationals, all her lifts were feeling easier andeasier. However, Aimee the person hit a lot of nasty

bumps in the road, and had a lot of tears, a lot ofheartache, and a lot of punches all coming from

different directions. Each punch that came, Aimee theathlete would draw from Jolies desire, Jocelyns ght

on that pitching mound (When approaching a bar, often thought If Joc can deal with THAT, than I cancertainly deal with THIS), and Tamaras undeniable

strength. She would look over at Kara, and see thesupport, sing a tune in her head, and approach the

bar as if Aimee the person didnt exist. The athlete hadhung on to that motivation despite what the person

was going through, and she excelled. Four days beforeNationals, on June 8th, Aimee the person found outshe was very sick and couldnt travel. Aimee the

athlete was crushed because she had a chance tomake the world team, and was in the best shape in her

life. Aimee the athlete felt herself slipping back in tothat dark hole of where she had found herself in 2007

post-injurythe place where motivation doesnt existwhere fear grabs hold of you and doesnt let go.

A new, young form

This past weekend I was at School Age Nationals

helping in the warm-up room with the cards. I am soglad I was there at that moment, and know now that

was supposed to be right there at exactly that time to

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bring me out of that hole. A young girl, Megan Poole,was competing as a 63 in the 16-17 year division. She

was in the #2 spot ghting for another 63 girls #1 spot,in order to be the one athlete chosen to go to the

Youth Olympics. She ended up not moving in to the#1 spot, but let me tell you why she touched me, why

she is going to be better than that #1 girl, and why shereached in to the hole and pulled me out without evenknowing it. This girl has the most amazing ght, the most

incontestable competitiveness, and is absolutely themost precious thing to have ever touched a barbell.

Both girls opened with 95 kg in the clean & jerk, andboth girls missed their rst attempt. After her rst miss,she walked back to the warm-up room to get readyfor her second attempt. I was rooting for her and

I didnt even know her. Both girls then missed theirsecond attempts, and Megan came back to her chair

with everything written all over her face that I had feltmany, many times in training and in competition: the

fear, the determination, the doubt, the desire to win,the wanting to gain control, the hard work, the rawemotion, the begging yourself to make the lift. The

tears in her eyes got to me because I knew what placeshe was in at that moment.

Both girls missed their third attempts, and Megan was

shattered, and in tears, and broken. But to me, she wasa ghter who put more on that platform with her missesthan I had ever given with my makes. She left more on

that platform than many lifters do in their whole careers.She has an enormous amount of mental power, which

she possibly doesnt even know existsand is exactlywhat is going to bring her out on top in the end. She is

my hero, a true champion to have what she has at sucha young age. She has given me the new motivation

to come back after missing Nationals, and ght even

harder, train more ercely, attack each lift even moreShe will likely never forget that day, and neither will I

She is going to be great, and not even knowing her, am so proud of her.

How does this help anyone or anything?

I am a person with real issues, but I can also still bean athlete. I have worked really hard to get to this

place and I refuse to fall back to not-so-motivated-

and-wimpy 90% Aimee. Motivation comes in manydifferent forms, and it has taken me a long time to ndit, draw from it, and run with it. Who knew coachingsome girls, and getting a new training partner from

Canada would be the key to my motivation? Whoknew watching a young girl leave her broken heart on

the platform would make me realize there are otherchances, and to never walk off the platform with a

regret- miss or make?

So while this seems like it is indeed a page out of my

diary, my intent is to tell you that motivation is there,even when you feel you have none. Any coach is lucky

to have an athlete who teaches you as much as youteach them, and I have three! I look back at all the

years I have been the athlete, and hope that I havetaught Coach Burgener and Matt something they canhold on to. I found it, nally, after years of searching

and I am hanging on and keeping it very close. If youare a coach, or an athlete, nd it, keep it, and dont

let it go. And when that little guy hops on your shouldeto try to take away your motivation, keep in mind wha

my coach Matt says: That fucker doesnt know shitabout weightlifting.

8/13/2019 Issue 66 July 2010


Interview | Yael Grauer

Interview: John Romaniello

What are you working on now?

Right now, because the online stuff is sort of taking off

I've transitioned all of my clients to just two days a week,I'm only in the gym two days a week now because

my travel schedule is so hectic, and also because Ineed more time to write. So I've just been in the gym

Tuesdays and Fridays and while I haven't exactly redclients I've kind of phased people out. I've had peoplewith me for a while that I just kind of felt were ready to

kind of graduate. So I have those two days when I wasin the gym that are extremely full. So I had to be very

selective about the clients that I was taking on. ReallyI'm almost exclusively working with people who really

need my help.

I have some people that are brides who have

upcoming weddings or people with upcoming eventsand I wasn't really ready to let them go because they

were depending on me for those things in particular,and then other than that I really have my athletes anda couple of models on the roster. It's really gone from a

business that had a very eclectic mix of clients to onethat has a specic mix of clients. So I'm really working

with highly motivated individuals. At the same time, Iwon't say that it's not selsh; I have a lot of clients that

it's good for me to be associated with like professionalathletes are always good clients to have on the roster.So that's what I'm doing now, and what I'm really

focusing on now is the online training which I reallythink is kind of the wave of the future, a lot of the bigger

guys are doing that now. And I'm just working on theblog, and writing for magazines, and that's about it--

trying to get into as many places as possible and getmy face out there even more.

Are you selective about your online clients also?

It really depends. I have a roster; I just increased it

When I rst started out I started doing just ten, thentwenty but now I'm up to about forty people. I try to

work with people who I think are going to be interestingbecause that'll make it more fun for me. So while I'm

denitely selective, it's very different. From a businessperspective, when I rst opened the program, I reallyselected the people who I thought based on thei

applications could make the most dramatic changesand bring in more business down the road. Now, there

are people who I think would be better with personasupervision, if they have a series of injuries or things like

that. If they've got three surgeries and a bad shouldethen I don't want to take that person on becausethey'll need a lot more personal attention. But I do take

on a lot of very general fat loss clients and I do takeon a lot of high school and collegiate athletes who

are not close to the area and want to do something

very specic, and for those guys there's a lot moreinvolved.

Generally speaking for the online stuff, we kind of do

an online pre-assessment, but for the athletes andespecially guys who are trying to do things to increaseperformance I have them do a lot of video stuff. They

start their own youtube channels and I have them getvideotape of them doing some of the exercises and

then I go on and critique their form. So I'm a little more

You may have seen John Romaniellos articles in Mens Health or T-Nation. Or maybe youve seen his image in various

supplement or underwear ads. But the New York-based personal trainer and strength coach is best known as the creator of

Final Phase Fat Loss, an advanced program for those trying to lose those last ve to fteen pounds after hitting a plateau

The program focuses on counteracting the negative effects of hormones--or counter bad hormones with good hormones.

spoke with Romaniello in mid-June to get the scoop.

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selective like that.

How would you modify a training program for losing

those last few pounds rather than just general fatloss?

Well, it gets tricky with those last few pounds andthis is the whole thrust of really how I broke into the

mainstream with Final Phase Fat Loss and I try to

consider a couple of things. When you look at the rstfew pounds, let's say that someone loses 10 poundsand they still have 60 to go. Those ten pounds area very small percentage of fat on their body. So it's

what's considered expendable and not essential forfat. The leaner you get, to lose that same absolute

number, that same ten pounds, becomes a greaterpercentage of the total fat on your body. Your body

doesn't want to lose any essential fat because there'sall sorts of hormonal ramications of getting leaner.So if you look at the hormone leptin which has been

used in fat cells, the less fat you have on your body thesmaller those fat cells or the less leptin you're going to

produce. Now I call leptin the anti-starvation hormone.And so essentially that means is that the less leptin you

have, the slower the metabolic processes responsiblefor fat loss will be, primarily because your body thinksthat it is going into starvation mode and this is 10,000

years of evolution prompting your body to shut downunnecessary fat loss and prompt fat storage in order to

survive during a famine. Obviously that's not the case,but those are some of the things that happen.

Further to that, as you get closer to the last few pounds,what you're seeing is that they're generally kind of

localized. Very few times do you see someone withonly 10 or 15 pounds to lose where it's spread all over

their body. It's usually, you'll hear people say they needto lose the last ve pounds in their thighs or guys saying,okay I've just got to get rid of my love handles or bring

my abs out or whatever it is. And usually, if someoneis only ve or ten pounds from their goal you're going

to see that it's kind of concentrated in one area. Andthat's really what Final Phase Fat Loss is about, and

so much of what I do. So to modify a program you'rereally going to have to do some training that is reallydedicated towards addressing whatever hormonal

indicated fat source problem that they have.

Usually what you're going to see is that women are

going to store fat in their hips, thighs, and butt andthat's because women obviously have higher estrogen

levels and estrogen leads to fat storage in the hips andthighs. Guys are usually going to have trouble with one

or two things, and the rst is generally belly fat and aswe know that's a cortisol issue. If you have high cortisolyou are more likely to store fat in your midsection. And

then there's insulin and insulin resistance and if you areinsulin resistant then you're going to show a lot of fat in

your love handles. And that's really what we're lookingat, those are the major three hormones and what they

indicate. So if you're someone like myself who is insulinresistant; I was a fat kid and ate crap carbs for the rs

18 years of my life, as I get leaner... If I was ever goingto get up to twenty percent body fat again, which hope to never do, you might see general fat storage

patterns--fat everywhere or fat on a relative scaleBut as I got back down to 6% or 8% or even 10% what

you'd see is that the generalization of those patterns isgone and the specicity is back which is more obvious

So I may have broken up all the fat, for me I'll have atotal six pack and I'll still have love handles which youcan still grab so obviously there's something going on

there. And it'll vary from person to person dependingon their fat storage. So modifying the program is really

about identifying where they're storing their fat andaddressing that through training.

So how do you address that through training?

Another thing we have to consider is where they are

storing their fat. So for example, looking at the exampleof insulin, one of the things that we need to do is,

always like to say, ght hormones with hormones,and look at what hormone will overcome or offsetthe hormone that's causing the issue. So for insulin we

look at IGF. IGF works in a similar chemical structureto insulin, it's got some differences that are a little bit

beyond the scope of this conversation, but IGF-1 isinsulin-like growth factor 1 and it is produced when

you do a lot of full-body movements and basicallyjust get as many muscles moving together as possible

particularly with resistance then you produce a lot ofIGF-1. And over time what that does is offset the insulinand, more specically, increases insulin sensitivity which

obviously is decreasing insulin resistance and ovetime that will lead to you being able to lose fat in you

love handles more easily. I'm not really talking aboutsite-specic fat reduction, you can't really just lose fat

from your love handles, it's just a way of modifyingthe training. In order to produce IGF-1 then what wedo is what I call dynamic training. And this is a lot o

combination movement, a lot of complexes, and it'swhat makes up the greater bulk of what I do with my

clients in the gym. So it's a lot of lunges; we don't do alot of movements where you're standing still, so you're

doing as many movements as possible. You're not justdoing an overhead press where you're standing thereand doing it. So instead of doing just a lunge you're

doing a lunge with an overhead press or a lunge witha bicep curl and we do four to ve exercises with shor

rest periods, similar to what you'd see with TurbulenceTraining or to a lesser extent P90X or Crosst, or some

of the other popular training programs but for me itis intentioned more specically to the increasing ofinsulin sensitivity and the reduction of insulin resistant

fat storage.

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So for other things, let's say the estrogen-related fatstorage, you could use a little more testosterone. The

research is still out, but we're seeing results and that'skind of what we go by in my facility. The estrogen-

related fat storage seems to be offset by densitytraining, particularly in the lower body, particularly bywomen. It's basically doing as much work as you can

in a given time period, and then trying to do more thanthat amount of work the next time you do the exercise.

Most people are probably pretty familiar with IsolatedDensity Training by Charles Staley, and that was my rst

introduction to it, and three to four years after that Icame up with my own spin on it and that's what I'vebeen using and it's been very successful with my clients,

the preponderance of people who are losing a lot offat and seeing a lot of offseting of the estrogen-related

fat storage whether that's through the actual decreaseof estrogen or a slight decrease of estrogen and

interaction with a lot of other mechanisms obviouslywe don't have the equipment to test, but that's theworking theory that we have.

Finally, we have cortisol and for that what we do is tryto increase growth hormone. So that's kind of tricky;

you can't just increase growth hormone. One of thethings that we're doing, and it's one of the things

I'm well-known for, is lactic acid training. So whenyou do training that increases lactic acid there's a

corresponding increase in the production of growthhormone. Through lactic acid you create the kind oftraining that's involved in the creation of microtrauma.

Growth hormone is very very good for muscle buildingand fat loss; it's one of the more powerful compounds

in the body, more specically it does address cortisolin a lot of ways and to help the reduction of belly fat

which is probably the reason why it is used by so manycompetitors and athletes and it helps you lose fat,particularly in your belly because it addresses cortisol

there.

So to just briey discuss lactic acid training, there's reallya lot of ways to do it but the way that we do it is kind ofbased on the old Don Alessi method which is bringing

a weight up very very slowly and then bringing it downquickly. Lactic acid is produced primarily through the

lifting or concentric phase of movement, so we try toexaggerate that and stretch it out as much as possible,

so usually lifting a weight over a period of four or veseconds and then lowering the weight quickly just sowe can get back to the lifting phase.

Alessi rst introduced that in an article called MeltdownTraining on T-Nation in 2001 or 2002. Really really

intelligent guy, he caught some ak for that articleand looking back at it now I don't like that program

as written because it just has you doing the lactic acidbased training for six weeks, and if you lift weights slowly

for six weeks it makes you really really good at lifting

weights slowly and getting more procient at it, but ifyou're getting really really good at lifting weights slowly

you're probably getting really bad at lifting weightsquickly and I think just doing that type of training for six

weeks means you'll probably have to play catch-upbefore you get your strength back.

So if you're working to address one of the specic fatstorage patterns all you really need to do is decide

which one is there and then pick a style of training.

Is it always just one hormone that's dominant?

It'll vary from person to person. Anyone who's beenfat for most of their lives is probably going to havesome insulin issues, so usually it's insulin resistance and

high estrogen, or insulin resistance and high cortisolor insulin resistance and some other wacky thing. It

happens sometimes with people who have had verystressful lives where you see a guy with high estrogen

and high cortisol. I'm not really sure why that happensWe do see guys with high estrogen and estrogen

related fat storage patterns, like they'll have manboobs so they're going to store a little bit more fat intheir chest or store fat in their lower body. It becomes

really really apparent when you do skin fold testing withbody fat measurements. If a guy's got a relatively low

abdominal pinch, let's say he's 10% bodyfat and he'spinching at like a thirteen on his abs but his quad pinch

is also a thirteen, that's extremely high. Most guys arepinching low on their quadriceps but fairly high on theiabdominals or love handles, so that's kind of a good

indicator and we can adjust training accordingly.

So do you just work with what seems out of balance oris there a specic order?

Well, the way that Final Phase Fat Loss works is that you're

addressing all four hormonal things. Most people canbenet from lactic acid training because it's a great

fat loss method, and most people can benet fromdensity training because it's a great muscle building

method and most people can benet from dynamictraining because it's a great conditioning method. Andalso in Final Phase Fat Loss you have a strength-based

training day so that you can increase your strengthor at least maintain it during the course of a dieting

phase. So the way that program works as written is thatyou're actually rotating four training modalities over the

course of a given training week because each personcan stand to benet from each of those four thingsAs you get more specic, if I'm working with someone

one-on-one, if it's a woman we might cut out the lacticacid training towards the end of a six-week cycle

because she might not benet as much from that andmaybe she needs another density training day. So in

general I recommend that most people start out usingthat program as written, and as they see themselves

8/13/2019 Issue 66 July 2010


progress and see more and more things kind of popout and become more apparent then from there they

can really make more adjustments as necessary andthrow in another day of one and perhaps cut out some

of the others.

Do you modify supplements based on specic

hormonal imbalances?

Yeah, a little bit. It depends on how involved myclients want to get. Charles Poliquin is really dealingwith insulin management, so he's got a lot of coolsupplements like Insulinomix, and he's done some

work with fenugreek which has been shown to reallycombat insulin resistance, so we do throw some of

that in but by and large most people I'm just havinguse high doses of sh oil. Most of my clients are getting

at least twenty grams of sh oil per day. And ChristianThibedeau from T-Nation has a really cool method; hisrecommendation is that your dosage should be one

gram per percentage of body fat per day, so if you're14% body fat you should have 14 grams of sh oil per

day. I think that's a great recommendation until youget to about twenty percent body fat because after

twenty percent you don't need to take that much sh

oil. So anybody who's taking above 15 grams I havetake half of it through liquid and the rest are capsules

throughout the day. So we have high doses of shoil, and everybody's using protein supplementation

and post-workout stuff. I don't get too crazy with thesupplements because I think most people should befocusing on their diet, and really there's not that much

they're going to gain from supplements.

How would you dene the last few pounds?

The last few pound of a tness competitor are a lotdifferent from the last few pounds of fat for the average

person. So if we're talking about the average guy it'sreally getting to 8% bodyfat or below is the last few

pounds. So if you're starting at twelve percent, andyou need to get to 8 and maybe that's ten pounds, it's

really just getting to leaner than you ever have beforeIt's the nal frontier. So for most guys that's really leanethan they've ever been before. For most women, 15%

or 14% is good. It's getting to a low bodyfat percentagewhere you can kind of see your ideal physique.

For more about John Romaniello, check out his blogat http://www.romantnesssystems.com/
http://www.romanfitnesssystems.com/http://www.romanfitnesssystems.com/

8/13/2019 Issue 66 July 2010


Cooking with Scotty | Scotty Hagnas

Sausage & Strawberry Salad

Time: 15 minutes

1/2 lb turkey sage sausage (you can sub almost any

quality sausage here) 4 cups spinach

2/3 cup sliced strawberries 1/4 cup chopped walnuts

2 Tbsp olive oil

2 Tbsp balsamic vinegar

Boil the sausage for 10-12 minutes or until done. Addthe spinach to two plates, top with the strawberries

and walnuts. Slice the sausage crosswise and add tothe salad.

Mix the oil and vinegar in a small bowl; drizzle over the

salad.

Zone info: 2 servings at 1/2 carb block, 3 protein blocks17 fat blocks. (5g carb, 22g prot, 30g fat)

Cabbage Ceviche

Time: 15 minutes

1 lb shrimp, tail off. (can be either pre-cooked oraw)

1/2 head of cabbage 1/2 cucumber

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20/22

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Wash the scallops and add them to another, smallerskillet. Add a small amount of water, heat over medium

for 3-4 minutes max, until the scallops have becomeopaque. Remove the scallops with a slotted spoon,

then add them to the veggie mix. Stir and saute for 2-3minutes more, then serve.

Zone info: 4 servings at 1/2 carb block, 5.5 proteinblocks, fat negligible. (5g carb, 38g prot, 3g fat)

8/13/2019 Issue 66 July 2010

22/22

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