SEPT 2011
JANUARY 2012
“BIG M AC K”
JOE M AC K EY THE TEXAS STRONGMAN JOSH BRYANT ALSO INSIDE:
CHAMPIONS WITH Gabriel Latifi FUTURE WITH JOSEPH PETRUCCELLI
MARCH 2012
Hello Readers: The Central Texas Showdown was a complete success. Bob and I are planning next years ventures with a few surprise annoucements. Stay tuned to Pose Down once we finalize our plans. I have the distinct pleasure of revisting with a friend of mine in this issue Nancy Di Nino. Please read her updated news and ventures.
HALL OF FAME TEXAS METRO FLEX FT WORTH TX
OCTOBER 20, 2012 COPYRIGHT
All content included in this publication, including but not limited to, text, graphics and images, is, unless otherwise noted, copyrighted under United States law and protected by worldwide copyright laws and treaty provisions. The compilation (meaning the collection, arrangement and assembly) of all content in this publication is the exclusive property of Pose Down Muscle and Figure Magazine LLC and protected by United States and international copyright laws. No use, including the reproduction, modification, distribution, transmission, republication, display or performance, of the content in this publication is permitted without Pose Down’s written permission. LIMITS OF LIABILITY This Publication is provided by Pose Down Muscle and Figure LLC on an “as is” basis. Pose Down makes no representations or warranties of any kind, express or implied, as to the content written in articles and columns of the publication or the information, content or materials included in this publication. To the fullest extent permitted by applicable law, Pose Down disclaims all warranties, express or implied, including but not limited to, interviews, photos, written content of articles and perspective views of its columnist.
Cover Picture: Joe Mackey Stephen Frazier Photo By: Ray Rojas Ray Rojas Editor In Chief : Bob Johnson Editorial /Director/Designer: Laura Johnson Publication Interest: Aaron Fletcher Photographers: Ray Rojas Contributing Column Writers Kay Simms Lee Pelmore Michael Bell Jack Duncan Pose Down Magazine accepts photos from individual athletes with the understanding that each athlete own the rights to photos submitted…….
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Kay’s Bio
NUTRITION WITH KAY
Kay Simms, M.S., CSCS, HFI My Health Philosophy: Good health is a blessing not to be taken for granted. I love sharing my passion for fitness and wellness with others. The greatest reward I could ask for is seeing my clients succeed and change their lives. The combination of proper resistance training, cardiovascular training, and nutrition provide the formula for success!! Hard work is not an option, it is MANDATORY! I enjoy utilizing the science of my exercise physiology degree background to evaluate and address every client’s individual needs. My goal is to serve every client with energy, passion, and commitment every day to lead them to happier, healthier lives. Changing lives is what I do every day through fitness, nutrition, and mental training. Clients feel better as they work toward and achieve their goals. Whether improved body composition, daily functioning, or sports performance is the goal, I address all aspects training required to achieve it. Nutrition is a key aspect of reaching health/fitness goals. Whole, clean foods are the ticket to success. I myself must live a gluten-free/lactose-free diet; thus helping others identify unknown food allergies/intolerances has become a passion of mine raising quality of life for many and increasing awareness of keeping foods “back to basics” as much as possible. Experience in cardiac rehabilitation research and living a gluten/lactose-free diet enhances my ability to serve a more diverse clientele with compassion and care. Competitive collegiate tennis and figure competition experience provides a further level of performance training for those with competitive goals. Whatever the need, the client will be served 110%! Certifications/Education/Background: Certified NSCA- CSCS, ACSM- Health/Fitness Specialist 2 ½ years cardiac rehabilitation research-Baylor Hospital, Dallas- 8 published articles 4 years NCAA Division 1-AA tennis player Specialties include: Weight loss Special Populations-including heart disease, diabetes, arthritis, fibromyalgia Nutrition-including gluten- and lactose free diets and other food intolerances/allergies Body sculpting Performance training Contact Info: Kay Simms, M.S., CSCS, HFI Professional Trainer/Director of Training www.jessejamesfit.com http://kay.jessejamesfit.com kay@jessejamesfit.com 972-207-9800
Seeds of Change: Chia, Flax, and Hemp Seeds Does your morning bowl of oatmeal or protein shake need a nutrient make over? While you may be getting complex carbohydrates and/or proteins at your meal, you are missing out on a great opportunity to get essential fats, especially omega 3s, which are important for our body to live and THRIVE. Answer? “Seeds of change”…chia, hemp, and flax seeds. Give your nutrition a makeover and give your body ALL the nutrients in needs for OPTIMAL health and training, including muscle strength and size! These “seeds of change” are loaded with nutrients including omega 3 fatty acids, fiber, protein, vitamins and minerals. You can throw in a tablespoon or two of one or more of these into your next bowl of oatmeal, protein shake, even your chicken, to take your nutrition to a whole new level! Our bodies need complex carbohydrates and proteins for function and growth, including muscle synthesis, but fats are also necessary for these processes. Omega 3 fatty acids are essential for our bodies, yet so many of us do not get enough foods high in omega 3s. While flax is a great source of omega-3s, chia and hemp seed are even higher in omega-3s and deserve a front row spot in your cabinet. These seeds provide all 9 essential amino acids (think muscle synthesis!) and have a slightly nutty flavor. Meet these three seeds, their nutrient profile, and recipe ideas to use them with... Chia Seed- While at some point, everyone knew about or had a chia pet, which contains sprouted chia seeds, most people do not know the great health benefits of chia seeds. They have many other uses besides simply boosting nutrition, including thickening soups/stews, egg substitute for vegan cooking (1Tbsp chia, 4 Tbsp water=1 egg). When chia seed sits in liquid, it forms a “gel” so you can make your smoothies and frozen blender shakes thick and creamy. Benefits: Rich in omega-3s, even more than flax seed, high in fiber, good source of protein Hemp Seed- Also very high in omega 3s like chia, with more omega 3s than flax Benefits: Rich in disease fighting phytonutrients and anti-aging compounds, contains lots of minerals including zinc, calcium, magnesium and potassium Flax Seed-Flax has become a popular nutrient in seed, oil, and supplement form for omega 3s. Choose ground flax over whole seeds for optimal absorption of nutrients. Benefits: High in omega-3s, high in fiber, excellent source of vitamin E, high in B vitamins Nutrient Profiles (Per Tablespoon) Seed Calories Fat (g) Sat Fat (g) Carbs (g) Fiber (g) Protein (g) Chia 68 4.5 .5 5 4.5 2 Hemp 58 4 0 1 1 2 Flax (ground) 40 3 <.5 2 2 1.5 Storage tips: Store these seeds in a dark colored container in the refrigerator to prevent oxidation and rancidity of these seeds. Nutrients are lost and potentially the substance becomes more harmful than helpful when the oils in the seeds become rancid. Other Healthy Add-ins to oatmeal/other grains, smoothies/shakes, and other cooking/baking:-Nut butters -Nuts, especially walnuts (high in omega-3s) -Avocado -Organic unsweetened coconut flakes or oil -Wheat germ (note: NOT gluten free) -Kelp flakes -Wheat grass (gluten free)
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Cinnamon Chia Seed Granola (Makes four 1/4 c. servings) Ingredients: 1 c. old fashioned oats 2 tbsp. chia seeds 1/2 tsp. cinnamon 1/4 tsp. nutmeg 2 tbsp. honey 1 tbsp. canola oil Directions: • Preheat oven to 300 degrees and spray a cookie sheet with cooking spray. • Combine oats through nutmeg in a small bowl and stir. • Slowing stir honey and canola oil into oat mixture until oats are adequately coated. • Spread granola onto prepared cookie sheet and bake for approximately 15 minutes, stirring halfway through. • Let cool until oats become crunchy and enjoy! Vanilla Chia Seed Pudding Ingredients: 2 Tbsp Chia Seeds Scant 1/2 c lowfat vanilla almond milk 2 Tbsp Agave Liquid Vanilla Stevia Stir ingredients together & Keep on Countertop for 20 mins. PB, Banana, & Chocolate Chia Oats Ingredients: 1/2 c dry oats 1 Tsp PB2 1 Tsp Chia Seeds 2/3 c lowfat vanilla almond milk 1/2 diced banana in the mixture Garnish: ,Cocoa powder, stevia, cinnamon Directions: Cook oats with first group of ingredients listed and garnish with the other half of the banana sliced on top
Hemp and Coconut Oil Infused Quinoa and Potatoes Recipe Ingredients: 1 bunch Leeks 1 lb. Baby Bok Choy 1.5 lb. Potatoes(Fingerling or Red) 3 Tablespoons raw, unrefined, organic coconut oil 2 Tablespoons Sunflower Seeds 3 Tablespoons Dried Cranberries 4 Tablespoons Hemp Seeds 1 Cup Quinoa 6 Tablespoons Trader Joe’s Goddess Dressing 1 teaspoon Salt 1 Tablespoon Pepper
Chinese Hemp Noodles For Sauce: 3 Tbsp water 3 Tbsp hemp oil 2 Tbsp red wine 2 Tbsp miso 2 Tbsp raw agave nectar 1Tbsp freshly grated ginger 2 tsp tamari sauce For Noodles: 4-5 zucchini, peeled and spiraled into noodles 1 medium carrot, shredded 1 sprig cilantro, coarsely chopped 1-2 red bell peppers stemmed, seeded, and minced Directions: Place the noodles and the minced bell pepper(s) in a large bowl and toss. Blend all of the sauce ingredients together, except for the hemp seeds. Pour the sauce into a glass mason jar and stir in the hemp hearts. Just before serving, pour about 1/2 cup of the sauce over the noodles blend and toss to mix. Add more sauce if desired. Store any leftover sauce in a glass jar and use as a dip for veggies or dressing for salad. If you donâ&#x20AC;&#x2122;t have a spiralizer or turning slicer, then use a vegetable peeler and make fettuccini-style noodles. Flaxseed Meal Protein Bars Ingredients 4 scoops protein powder 2/3 cup flax seed meal 1/4 cup + 3 Tb natural peanut butter 1/4 cup water Directions: Mix all ingredients in a large bowl and stir. Pour in the 1/4 cup water all at once, then add 1 tablespoon of water at a time if needed to make the mixture a sticky consistency that will just barely hold together without crumbling. Divide mixture into 6 equal portions and place in separate pieces of plastic wrap placing
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Champions talks to Gabriel Latifi By: Michael Bell
Gabriel Latifi has been battling it out in the NPC ranks for over 20 years? With several National Qualifier wins he has gone on to become a perennial top 15 competitor at the National level with a placing as high as 6th at the 2006 North Americans. I got to sit down and visit with him not only about his long career but his incredible journey to America. His journey in America began on October 1st 1997 when he left his home country of Iran to come to the United States. He says “Since I didn’t have a family here in America it was very difficult to build a stable enough life that would allow me to compete.” After 8 years of struggling in his new home he gained citizenship (which would allow him to compete at the National level and fight for his pro card). When I asked him why he left Iran I was a little shocked by his answer. He told me “I left Iran to come to the United States to pursue bodybuilding. It has been my dream to be a successful pro bodybuilder. It was MY American dream. After all of these years I’m still chasing that dream and I will never let it go.”
Gabriel started training at age of 18 after being inspired, like most of us, by some of the greats of the sports like Lee Haney, Lee Labrada, and Kevin Levrone. He says of these great competitors, “I respect all of the champions and top athletes , its take so much hard work, sacrificing and discipline to get to the top.” As far as training goes he has a two day on one day off split and says he uses all types of training techniques from high volume to HIT. He says “I believe in both, it depends on the individual and their body structure and type. “ Using this philosophy Gabriel has transformed his 6’1 frame from his first show where he competed at a weight of 185lbs to a huge offseason weight of 290lbs and a current contest weight of 250lbs. While Gabriel is still battling for his pro card, we at Posedown Magazine already consider him CHAMPION. Anyone who goes through the things that he has gone through and comes out on the other side has accomplished more than anything he could hope to win on a bodybuilding stage.
Jen Cook- Posing & Competition Consulting Jen Cook Tye Sheets Pierpont - Posing & Competition Coach - IFBB Pro Athlete - NPC Texas Judge Jecho Enterprises, Inc. Personal email: jct@jen-cook.com
Jen Cook: IFBB Pro Athlete/NPC Texas Judge Texas NPC is a legit and a true Organization. Because of my passion for the competitors. I’m not Judging this year - I am focusing on keeping our Competitors being the best they can be. I do not want any type of “Conflict of Interest” or “There’s Politics” type game. We, NPC Texas, doesn’t play that game. As a NPC Head Judge (the 2nd FEMALE Head Judge for NPC.... in HISTORY!!!!), I am excited to offer Posing, Competition Prep, and Consultation.
Location: Metro Flex Mid Cities 1820 Reliance Parkway #100 Bedford, TX 76021 (817) 266-8082 I am a DJ/Music Producer I also offer Music mixes for posing and other events. Contact Information: jc@jen-cook.com
By Tye Sheets Pierpont
Pose Down Magazine met with big Joe Mackey at Gold’s gym in Valley Ranch Texas, yes home of the Dallas Cowboys. While Mackey standing 5 foot 11 and 285 pounds is a very intimidating sight, we found Mackey just the opposite. A very humble, smart and passionate man, Mackey is very focused on his goals and future.
“BIG MACK” JOE MACKEY By: Jack Duncan
While talking with him, you can hear the passion he has in his voice. Mackey, like most competitors fell in love with the sport at a young age. Following some of his favorite bodybuilders Kevin Levrone, Flex Wheeler, Shawn Ray, Don Long, and the new Mr. Olympia Phil Heath. Mackey knew at a young age to be great he would have to pack on the muscle and keep his symmetry due to his height. This is something Mackey has accomplished so far. Mackey competed in his first show in June 2004 the Lone Star Classic in Plano, Texas where he placed third in novice heavy weights. Mackey decided to take some time off to get bigger and focus on his education. A good move on Mackeyâ&#x20AC;&#x2122;s part. He is now a successful certified personal trainer with a good solid foundation of clients. Heâ&#x20AC;&#x2122;s been focusing on his bodybuilding career. Mackey competed and won overall at the Ronnie Coleman classic 2010 Novice. He went on to take the super heavyweight at Texas State in 2011.
Mackey has started working with IFBB Pro Don Long. Don has him training harder than ever and has increased his food intake. Mackey is doing cardio 20 min. a day on Monday, Wednesdays and Fridays. Of course that will change while in contest prep.
“BIG MACK” JOE MACKEY I asked Mackey what he thought his strong points were, his response was arms, back, and shoulders. I then asked Mackey what he thought his weakest points were, Mackey said he would like to bring up his hamstrings and chest. I also asked Mackey if he had a favorite body part, Mackey stated “I don’t necessarily have a favorite body part to train. I do look forward to every work out and train just as hard on each and every one”. Mackey believes if you start picking favorites, you start ignoring every other body part. “ As a competitive bodybuilder, I can’t afford to ignore or train body parts more or less than the others”. Mackey knows this could be the difference between 1st and 5th place.
Mackey would like to thank his family, coach Don Long, Dymatize, Versa Gripps. Mackey would also like to say that he is a very approachable person and please feel free to pick his brain or just say hello if you ever see him around. Pose Down has no doubts that you will see Mackey earn his pro card in the future. It was a pleasure to meet with Mackey and we want to wish him the best in his very bright future.
FUTURE WITH JOSEPH PETRUCCELLI By: Mike Bell
Posedown Magazine and the Future column is committed to finding the best of the undiscovered talent in the NPC. These athletes may not have won major shows and are certainly not household names yet we feel will be one day soon. This month we meet Joseph Petruccelli. PD: How old are you and how long have you been competing? JP: I am 30 years old, I did my first show when I was 26. PD: What do you do for a career? JP: I’m in law enforcement. PD: What got you into bodybuilding? JP: It was always something that interested me, especially once I started lifting for football back in high school. Before my cousins who were into lifting weights would take me to the gym with them. Once I established myself in my career I decided to give competitive body building a try. PD: What are your stats: Height, offseason weight, last contest weight? JP: I’m 5’7, off season I’m anywhere between 230 and 240. I compete at around 196 PD: What shows have you done and what did you place? JP: The first show I ever did was the Golds Classic in which I placed 4th in the open, a week later I competed at the East Coast and placed 3rd. I won the overall novice at the Bev Francis Eastern USA’s and placed 5th in the Bev Francis Atlantic States PD: What’s your training split look like? JP: On weeks that I work a lot, I’ll do legs, chest/tri’s, back/bi’s, and shoulders. On weeks that I have more free time, I train one body part a day. PD: Do you believe in high volume or a HIT style approach to training? JP: I believe that every training method has its place and when used with other training methods, can maximize what someone gets from their training approach.
PD: Do you do your own diet and prep or do you work with someone? JP: I currently work with one of my best friends and IFBB Pro Guy Cisternino. When our schedules allow, we train together. He also lives very close to me, if I ever have a question or concern I can just go to his house so he can take a look at me. PD: Who is your favorite bodybuilder or a bodybuilder that inspired you? JP: I wouldn’t say that there is any particular body builder that inspired me, but I do admire the physiques of Branch Warren, Fouad Abiad, Dennis Wolf, Flex Wheeler (in his prime) and Guy Cisternino. PD: What do you feel your strong points and you weak points are? JP: As far as weak points I feel that everything is a week point and could be brought up. There’s not one particular body part that I have that is overpowering.
PD: What are your favorite body parts and favorite lifts? JP: My favorite body parts are shoulders and legs. I enjoy training legs, specifically squatting. I try to get as much as I can from squatting. PD: What are your competition plans for 2012? JP: I plan to take 2012 off. 2013 I plan on doing a show or two in the New York Manhattan area and probably Jr. Nationals or Jr. USA’s or possibly the USA’s, not sure, because of my job I have to play everything by ear. PD: Thanks for taking the time to visit with us Joseph. We look forward to seeing what kind of growth comes from the upcoming year off!
The Texas Strongman By: Lee Pelmore
Josh Bryant is THE â&#x20AC;&#x153;Texas Strongmanâ&#x20AC;?. He was born in Southern California and eventually made his way to Arlington Texas where he flourished as a powerlifter and a strongman. He is also one of the top personal trainers in North Texas. Josh began to compete as a powerlifter at 15 years old where he dominated for the next 10 years (1996-2006) by accumulating 12 world records. He competed in only raw lifts because he felt that it was more challenging. With that said he became the youngest person to bench press 600 pounds raw in a meet. Later he became one of the people to ever lift 600 pounds raw bench and 800 pounds in the dead lift in the same meet. Josh was a complete powerlifter and lifted well in all three lifts; bench press, deadlift and squat. During the days of his powerlifting he also competed in strongman and broke the overhead press record
Now as a retired competitive powerlifter Josh is one of the top Texas personal trainers and does so out of the Famous â&#x20AC;&#x153;Metroflex Gymâ&#x20AC;? in Arlington Texas. He has shifted his personal passion and success to his clients whether they are competitors or just individuals trying to better their lives. They get the same effort from him as he put in his successful world record career. Josh has even ventured into online training services so that he can help as many people possible. Josh Bryant was an extremely successful powerlifter and strongman with numerous awards and records. He is now shifting his focus to helping others achieve their goals whether it is competitive or life goals. Josh is down to earth humble man and has much more success in his future. Visit his website Joshstrength.com to find out more about him and his successful career and training methods.
STATSAGE AGE 40 BORN APRIL 30, 1971 WEIGHT 240 OFF SEASON 275 HEIGHT 6’ 4” CONTEST HISTORY 2011 NPC BODYBE ONE CLASSIC MASTERS OVER 40 1ST PLACE SUPER HEAVEWEIGHT 1ST PLACE MASTERS OVERALL OPEN OVERALL
FRANK BURTON JWhen I was a kid I would watch my father lift weights. At the time he was huge at 245lbs and 5’ 11”. I use to lookat his muscle mags,this was back when Arnold and big Lou was competing. I wanted to be big like thoseguys. My father taught me how to lift weight, use proper form, and how adding weight each timebuilds strentgh and muscle. I didn’t start using this until I was 20 years old, 6’ 4’’, and 155lbs. I was tired of being skinny. It didn’t take long to start seeing real results. Now,20 yrs later, I still run into people I grew up with that say “man what the hell you beendoing? ”I think what helped me gain the most was setting easy obtainable goals. If I would have set my goal at gaining 100 lbs it would of seemed impossible. So instead I started small with a 10 lb gain.I am married with 4 children and couldn’t do any of this without their love andsupport. As far as supplements are concerned I stick with tried and true suplements from companies that have been around for a while. I believe in lifting big and eating big I eat a diet mainly of chicken and brown rice year round. I try to eat clean in the off season as I don’t want to gain junk weight. Bodybuilding has been in my life since I was a child. I love the sport and my dream is to oneday open my own gym and help others to reach their goals.
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My name is Darrell Terrell “Top National NPC Bodybuilder.” I have been in the fitness industry for over 20 years. I have accomplished many great things and have gone to wonderful places I have never been before. When I am not on stage, I run my own business called “Total Package Personal Training.” Helping athletes become the best they can be stepping on stage and normal citizens who just to get fit for their own personal reasons. About a month ago, I had an epiphany come over me about putting on Oklahoma’s first Childhood Obesity Charity Event entitled “Exquisite Fitness Fashion Show.” Oklahoma has been known for being one of the top obese states. As of this year we ranked number two. For this event I decided to donate some of the proceeds raised from this event to the Oklahoma Childhood Obesity Foundation. The response has been overwhelming to see the Fashion Show, but even more so all the people inspired to help do something about Childhood Obesity. Big figures such as BODYBUILDING.com, FOX25 news, and actor and fitness model Mike O’Hearn that has graced the cover of over 470 magazines is the special guest for this event. Top clothing lines in Oklahoma are show casing their clothing to be a part of this major cause. Businesses as well as people from other states are donating services and products to help raise money in the raffle that will take place during the show. Nothing like this has ever been done in Oklahoma. This is just the beginning of something very special I believe is going to happen. I feel God has put me in the position to do this because of how it came to me while sleeping. It is literally a dream coming true watching the amount of people stepping up to the plate for this. Over the next few months if anyone is willing to donate anything to the raffle or cause please email me at terrelldarrell@yahoo.com Darrell Terrell Bodybuilder & Co-host of NO HOLD BARRED bodybuilding fitness Blog Talk Radio.