From the time that the first physique enthusiasts & bodybuilders ever started choking down extra chicken breasts, steaks, and vile concoctions to increase their protein intake for the purposes of gaining muscle; the question of just how much protein is optimal has been debated.  Fast forward more than half a century and people still debate the same question without much of a consensus.  Many people believe that protein is already over consumed by the typical person and bodybuilders and athletes have no need to take in extra, while there are those who will tell you that there is no upper limit to the benefits of protein.  In reality the answer to this question probably lies well within the middle of these two extremes.  The question of protein quantity at a meal and frequency of protein consumption has been debated almost as often as total protein consumption.  Quite often we see the question, “what is the max level of protein that one can benefit from at a meal and how long often should I consume it?” Fortunately for us, this question actually has some data that we can start picking apart to get some general guidelines for protein size and frequency at meals.

Many ‘experts’ or gym know-it-alls out there who will tell you to only consume “X” amount of protein at a meal because only “X” amount of protein can be absorbed by the body at a meal (I’m sure you’ve all heard this one before).  Let this nonsense stop here and now.  To begin with, this entire train of thought isn’t even on the correct track.  Hell it didn’t even depart from the right train station!  Assuming that you have a healthy digestive system, the absorption of the amino acids from a meal containing protein is very efficient and almost never a limiting factor.  Absorption only refers to nutrient uptake & absorption via the digestive track (most absorption occurring in the small intestine).  If our digestive systems didn’t absorb most of what we eat than anytime you had a big meal you would have diarrhea like clockwork from the undigested material in the gut!  It also makes very little sense from an evolutionary standpoint to be very wasteful with nutrients when primitive man may have only been able to eat one large meal in a day at times.  Our species would not have survived very long if we were wasteful with nutrients and did not absorb amino acids beyond a certain level.  In reality, the body has an extremely high capacity for amino acid absorption.  What these people who spout this nonsense are really referring to is amino acid utilization.  You see, even if we absorb 100% of the amino acids we ingest, that doesn’t mean they will all reach the skeletal muscle and input towards building muscle mass.  In actuality a very small percentage are used for that role.  The cells of the small intestine and liver extract a huge amount of amino acids for energy and their own synthesis of new proteins in first pass metabolism before they ever reach the bloodstream!  Once in the bloodstream amino acids can also be taken up and utilized by other tissues such as the kidneys, heart, skin, etc.  So it is not a question of how much protein/amino acids can be absorbed at a meal, rather the question is what level of protein at a meal gives the maximum benefit for muscle building?  Essentially anything below this level would not maximally support muscle building, while at a protein intake above this level, the body would merely oxidize the excess amino acids for energy.

In order to start answering this question of optimal protein intake at a meal we first must make clear as to what defines a “maximum level of benefit” from protein intake.  Using rates of protein synthesis as a measure for this definition is logical as increased rates of protein synthesis would be required for the addition of new skeletal muscle tissue.  To put it more plainly, in order to build muscle the body must increase the rate at which it synthesizes muscle tissue above the baseline rate.  Decreasing the rate of skeletal muscle breakdown also can lead to increased tissue accrual, unfortunately data on protein breakdown is much more difficult to obtain, interpret, and it is much more variable than the synthesis data.  It is very difficult to measure short term changes in skeletal muscle breakdown as it has a very slow turnover rate so the focus on this article will be on protein synthesis, which likely plays more of a regulatory role in tissue accrual/loss in muscle than degradation since synthesis is the more regulated energy dependant process.

To find the optimal level of protein intake at a meal we must determine what the optimal level of protein at a meal for stimulating muscle protein synthesis is.  It appears that maximizing skeletal muscle protein synthesis requires approximately  ~15g of an essential amino acids^1,2.     It has been postulated that the amino acid leucine is responsible for the stimulatory effect of dietary protein on protein synthesis³ and 15g of essential amino acids would contain 3.2g of leucine.  Thus in order to determine how much protein from a specific source is required to elicit the maximal response it may be useful to back calculate how much leucine is contained in the source.  One could then determine how much of the source must be consumed in order to reach the leucine threshold.  For example, whey protein is approximately 12% leucine per gram protein, therefore about 27g of protein from whey would need to be consumed to reach the threshold for maximal anabolism, whereas a source like chicken, which has a protein content of about 7.5% leucine would require 43g of protein to reach the leucine threshold required for maximal stimulation.   So it appears that the maximum benefit level for protein at a meal is varies depending upon the source of protein.  It is important to note that most of these studies were done on individuals who weighed approximately 155-165 lbs on average.  So if you weigh less than this you might want to aim for the lower end of the threshold whereas if you weigh more you may want to aim for the higher end of the threshold.

Now there is the issue of meal frequency and time between meals.  Assuming we maximize protein synthesis by achieving the required leucine/protein threshold, how long does the effect last?  Several studies have shown that the duration of protein synthesis in response to an oral leucine dose or an essential amino acid infusion is approximately two hours long^4,5.  However, these are purified amino acid solutions and are likely to be digested rapidly and in the case of an infusion, no digestion is required at all.  So it is possible that a whole food meal will have a different impact on the duration of protein synthesis than pure amino acids.  Our lab has recently shown that the duration of protein synthesis in response to a complete meal containing protein, carbohydrates, and fats is approximately 3 hours long⁶.  Therefore, it appears that a complete meal slightly prolongs the duration of protein synthesis.  What is interesting about our findings is that while protein synthesis had returned to baseline after 3 hours, plasma amino acid levels were still elevated above baseline and plasma leucine was elevated almost 3x above baseline!  Accordingly, the phosphoryation of the initiation factors 4E-BP1 & p70S6K followed plasma leucine levels and maintained elevated levels of phosphorylation at 3 hours (phosphorylation of these initiation factors is required to start the process of protein synthesis).  Thus it appears that the signal to maintain elevated protein synthesis is still being ‘transmitted’ but for some reason protein synthesis is becomes refractory after a certain period of time.  This is also supported by data from Bohe et al which showed that the duration of protein synthesis in response to an infusion of essential amino acids was only 2 hours long even though the essential amino acids were infused for six hours⁵!  It is unlikely that eating another meal 2-3 hours after the first meal would be sufficient to induce another rise in protein synthesis since amino acid/leucine levels are already elevated anyway.  It may therefore be more useful to consume larger amounts of protein at a meal and wait longer between protein doses than the typical 2-3 hours that is typically recommended in the bodybuilding community.

Now I know you’ve probably spit your protein shake out all over your magazine, ruining it and now you are cursing me for 1) ruining your magazine and 2) telling you the bodybuilding meal eating protocol you’ve been following for so long may not be optimal for making gains.  Well I apologize for ruining your magazine but I won’t apologize for busting on musclehead dogma; that is just what I do.  There is some precedent for what I am recommending however.  Arnal et al⁷ compared elderly women consuming either 4 small meals per day with their total protein intake evenly spaced out verses those that consumed the same amount of protein but with 80% of their total protein coming in one meal.  The researchers found that the women consuming the large single dose of protein actually had greater nitrogen balance, protein turnover, and protein synthesis rates than the group consuming their protein across four evenly spaced meals.  Now the total protein intake for both groups was only 60g so the group consuming protein evenly only consumed 15g at each meal.  Still it is interesting that the group eating almost all of their total protein in one meal had better results.  Perhaps the group consuming the small meals never reached the threshold required to initiate a significant response of protein synthesis at any meal whereas the bolus dose group ate enough protein in at least one meal to initiate have one significant increase in protein synthesis above baseline during the day.  Now I am not in any way shape or form implying that we are better off just consuming one large protein meal per day.  What I am implying is that it is better to consume larger protein doses spaced further apart and maximize protein synthesis, rather than consume smaller doses of protein throughout the day, since research has shown that protein synthesis will become refractory to constantly elevated levels of amino acids.  It may be that a period where amino acids return to baseline or near baseline is required in order to initiate another bout of protein synthesis.  I therefore suggest that one consume 4-6 larger protein doses per day instead of 6-8 meals and wait 4-5 hours between meals rather than 2-3 hours.

At the moment, there is no clear way to overcome the refractory response.  However, there is evidence that supplementing with free form amino acids with carbohydrates between meals may improve protein synthesis compared to normal meals alone⁸.  It is possible that a free form amino acid supplement could spike plasma levels of amino acids to a far greater level than can be achieved with whole foods and perhaps this supraphysiological response is enough to overcome the refractory response.  It is also possible that the carbohydrates in the supplement have an effect.  The insulin time course in the experiment we performed lasted 3 hours, the same as protein synthesis.  Additionally, Wolfe et al. also showed that the timecourse of insulin seemed to track protein synthesis during an essential amino acid infusion⁵.  Perhaps maintaining elevated plasma insulin levels is required to prolong protein synthesis in response to a meal.  In either case, it appears that supplementing with an amino acid supplement containing ~2-3g of leucine along with some carbohydrates (~20-30g) is an effective way to maximize muscle protein synthesis.

Now I will be the first to admit that the research is just not specific or broad enough to address the size and frequency issue with absolute certainty, but I believe these recommendations are a good general starting point.  What is clear is that certain protein sources have a stronger impact on protein synthesis than others, and also that it appears that keeping amino acids constantly elevated by smaller protein doses throughout the day may NOT be optimal.  Hopefully future research will address more specifics with regards to these issues.

—

Dr. Layne Norton has won multiple natural pro cards in bodybuilding, competed in pro contests, married the love if his life, and finally graduated with his PhD in Nutritional Sciences. There is one thing, however that he has yet to do … step on the pro natural stage with top athletes n the world.

2.  Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR.  Postexercise net protein synthesis in human muscle from orally administered amino acids.  Am J Physiol. 1999 Apr;276(4 Pt 1):E628-34.

3.  Norton LE, Layman DK.  Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise.  J Nutr. 2006 Feb;136(2):533S-537S.

4.  Anthony JC, Lang CH, Crozier SJ, Anthony TG, MacLean DA, Kimball SR, Jefferson LS.  Contribution of insulin to the translational control of protein synthesis in skeletal muscle by leucine.
Am J Physiol Endocrinol Metab. 2002 May;282(5):E1092-101.

5.  Bohe J, Low JF, Wolfe RR, Rennie MJ.  Latency and duration of stimulation of human muscle protein synthesis during continuous infusion of amino acids.  J Physiol. 2001 Apr 15;532(Pt 2):575-9.

6.  Norton LE, Layman DK, Bunpo P, Anthony TG, Brana DV, Garlick PJ.  The leucine content  of a complete meal directs peak activation but not duration of skeletal muscle protein synthesis and Mammalian target of rapamycin signaling in rats.  J Nutr. 2009 Jun;139(6):1103-9.

7. Arnal MA, Mosoni L, Boirie Y, Houlier ML, Morin L, Verdier E, Ritz P, Antoine JM, Prugnaud J, Beaufrere B, Mirand PP. pulse feeding improves protein retention in elderly women.  Am J Clin Nutr. 1999 Jun;69(6):1202-8.

8.  Paddon-Jones D, Sheffield-Moore M, Aarsland A, Wolfe RR, Ferrando AA.  Exogenous amino acids stimulate human muscle anabolism without interfering with the response to mixed meal ingestion.  Am J Physiol Endocrinol Metab. 2005 Apr;288(4):E761-7.

MW:  Laura Jeanne Niedermayer. How the heck are you? Any relation to Scott who used to play for the New Jersey Devils?  Tell us a little about yourself. 

Facebook: https://www.facebook.com/LJ.FiT
Gmail: lj.fit24@gmail.com
Youtube: http://www.youtube.com/user/LJFit

Bonus Questions:Bon Jovi or Cinderella: Bon Jovi
Favorite Cheat Food: Taco Bell…oops
Favorite Movie: Gladiator
Favorite Travel Destination: Mexico
NJ Devils or NY Rangers: Philadelphia Flyers!
The New Jersey Devil. Real or Fake: Fake. Except for the time I was driving home from the shore alone, at like 1 am, through the Pine Barrens…then I’d say that shit was real!

by Jay Stern

Yesterday’s feature on University of Georgia cheerleader Anna Watson focused primarily on how easily the mainstream media routinely gives a pass to athletes on the steroid issue — even when the visual evidence is overwhelming.

Take for example, Mark McGwire. The dude went from a slim, freckle-faced boyish slugger to a jacked, Popeye-armed, acne-coated behemoth, and yet no one dared to question (or even bring up) the issue of steroids in the face of Mark’s tell-tale visual markers. No, a stray bottle of a legal supplement ‘accidentally’ left in public view in his locker was all the excuse anyone needed to overlook the obvious.

Or take Marion Jones, the muscular, Gold-medal winning, uber-athlete track star. She was married to and coached by a known steroid user, exhibited many of the physical traits (squared up jawline, enhanced muscularity, and extremely low bodyfat) of a steroid user, and most importantly, was running faster than any woman in the history of the world. And yet, not a single member of the mainstream media had the balls to mention what was so obvious in bodybuilding circles: The gal was juiced.

So while I’m not entirely surprised by the media’s reaction, I AM somewhat surprised by some of the public comments rolling in. After all, the media has an obligation to fact-check and must be wary of speculating on a negative sports angle too much, so as to avoid losing press passes, access to players or locker room privileges. But what’s the public’s excuse for being so stupid and naive? How is it that after having nearly EVERY single top baseball player of the 90’s (Bonds, McGwire, Canseco, Sosa, Rodriguez, Bagwell, Palmeiro, Clemens) admit to or get caught juicing, after the world’s fastest men (Ben Johnson, Carl Lewis, Tim Montgomery, Dwaine Chambers, Justin Gatlin, Kelli White) get caught juicing, after the best defensive player in the NFL(Merriweather) gets caught juicing, after the top cyclists admit to doping, after every muscular UFC fighter gets caught using steroids, there somehow remains MILLIONS of morons who refuse to accept that STEROIDS ARE EVERYWHERE. Has no one read the Mitchell Report? If not, here’s a link to the actual Mitchell Report. Or read the names of the 52 NFL Pro Bowlers popped for illegal substances here.

Common Sense > Drug Test

Do I have Anna Watson’s bloodwork to prove she’s a juicer? Of course not. Nor did I possess the blood results of UFC Female Fighter Christiana ‘Cyborg’ Santos when I referred to her obvious steroid use. But one positive drug test later, I was vindicated. This is a blog — not a court of law. We don’t need to PROVE Anna Watson is on steroids beyond a reasonable doubt. If that was the standard for reporting, no one would ever break ANY story. But when a fitness expert such as myself sees a young woman with certain physical traits that I have personally observed hundreds of times in my lifetime as being associated with the use of anabolic steroids, I’m going to call it as I see it.

Don’t believe me? I went ahead and questioned some of the world’s most esteemed and elite personal trainers at the Mecca of Bodybuilding — Gold’s Gym in Venice — by showing them a single photo of Anna flexing her biceps. Here are their responses:

IFBB Pro Bodybuilder and 4-time Ironman Winner turned Celebrity Personal Trainer Chris Cormier: (Laughs) “C’mon man. Of course she’s juiced. Look at her face.”

Former IFBB Pro Bodybuilder and Trainer to the Stars like 50 Cent, Charles Glass: “She’s not natural. You can tell by her face. She’s definitely using a little something extra.”

Elite Personal Trainer Rico McClinton: (Laughs) “Why would she even say that (she’s natural)? Of course she’s not.”

Elite Personal Trainer Sean K: “C’mon! Do you even need to ask? I’ve been training women for 20 years and they cannot build that level of muscle naturally.”

There is only one reason why people continue to believe that hyper muscularity can be achieved without the use of steroids: GULLIBILITY.

But take it from Muscleweek or the Experts: You, the general public, are being PUNKED!

Just because an athlete claims he or she is steroid-free doesn’t make it true. Athletes lie. Bodybuilders lie. Juicers lie.

Having oodles of muscles and claiming to be steroid-free is the inside joke of bodybuilders everywhere. And if you believe it, then the joke, my friend, is on YOU.

Rather than stick around Venice and continue to try to eke out a living by training fatsos and doing the ‘Venice Hustle’, Paul returned to his native Ontario and quietly launched the WBFF. While the IFBB initially expressed some concern about a new organization, Paul provided assurances to the powers-that-be that the WBFF was no threat to the IFBB — that Paul had zero interest or ambition to bring his contests to the United States and that he was simply filling a void that neither the NPC nor the IFBB could fill. Convinced that Paul was a good soldier, the power-brokers accepted him at his word and made no efforts to sabotage Paul’s new WBFF organization.

Paul’s sense of showmanship and experience as a bodybuilder led to several successful promotions and even brought aboard mainstream sponsors. With Paul bringing in entertainment to provide lively performances for the fans, his shows were reminiscent of the old IFBB Night of Champions or Olympia events, replete with mainstream news coverage, widely seen advertising, and sellout crowds.

It seemed to be just a matter of time before Paul’s ambitions to grow his organization locked horns with the NPC/IFBB. When Paul launched the Male Fitness Model division in 2009, it seemed that he had stumbled upon something golden. What if the majority of the attendees and consumers — men — had another option to display their physique without having to take years off their health and lives by mass consuming growth hormone, steroids, diuretics, insulin, and painkillers?

The WBFF’s Male Fitness Model competition was an immediate hit with both competitors and the fans.

And the NPC/IFBB took notice. If imitation is the sincerest form of flattery, then Dillett must have been incredibly flattered when in 2010, the NPC launched their own version of the WBFF’s Male Fitness Model competition — renaming it Men’s Physique Division (MPD).

Except that Paul Dillett wasn’t flattered. He was incensed. Just like he was nearly ten years earlier when some of those same NPC/IFBB decision-makers placed Paul a ridiculous 6th behind a mutant of messy mass known as Paco Bautista and a man half his width in Darrem Charles. And just as he had done ten years earlier, Paul didn’t sit around moping about it — he ACTED upon it.

Paul announced the WBFF’s invasion of the United States by launching his first state-wide show in Boston in July, 2011. Although turnout for the show was less than expected (only 4 men competed in the Male Fitness Model division), the message was clear.  The WBFF had declared war on the NPC.

So it wasn’t that much of a surprise that Dillett followed up his initial foray into NPC-territory by launching an attack on the IFBB front as well. By signing longtime IFBB-nuisance Lee Priest, the WBFF communicated their intent to bring both a highly-organized and well-funded alternative to both the NPC and the IFBB to the United States. And after some questionable judging at the recent IFBB Europa and Tijuana shows, many IFBB competitors were quick to call Paul and make more than just a passing inquiry or two.

Sure, we’ve seen all of this before. Wayne DeMilia’s PDI (also starring Lee Priest) launch was a dismal failure, in part because of Wayne’s failing health and in part because of the NPC/IFBB’s desperate attempts to sabotage it in every way. For a small example of that, just see NPC/IFBB Shill and Getbig Owner Ron Avidan’s absurd interview with DeMilia.

But give the NPC/IFBB credit. They are no fools. They’ve been down this road before and know precisely how to control the ‘bodybuilding media’. Using a combination of a carrot-and-stick approach and an iron fist, they will do everything in their power to prevent Paul from getting word out about his show. They will offer rewards to prominent and dissatisfied Pros like King Kamali (such as an Olympia commentating spot), hand out Pro Cards to undeserving candidates who burn the new organization (see Vinny Galanti), and be forced to finally hand over pro cards to former dissidents like Sean Allan (another former PDI Pro who returned to the NPC on his knees and begging forgiveness).

Wayne DeMilia’s biggest mistake with the PDI was his own failure to aggressively recruit IFBB Pros. His ‘sit back and wait for the phone to ring’ approach doesn’t cut the mustard in a business as cutthroat as the fitness and physique business. No, I expect Paul Dillett to be spending several hours a day over the next few weeks reaching out to those guys who for one reason or another have gotten the shaft from the NPC/IFBB. And speaking of elevators and shafts, I fully expect world-renowned bodybuilding MC Robert Cicherillo to be doing the exact same on behalf of his unofficial bosses at the NPC/IFBB.

Make no mistake. The WBFF isn’t playing.

This is WAR.

MuscleWeek: Hi Steve, thanks for taking time out of your busy schedule to chat with MuscleWeek. Let’s talk about the upcoming USA show. Other than yourself, who do you see as your biggest competition for the USA?

Kuclo: There are a lot of great guys that are stepping on stage in Vegas. As the show approaches I typically am on the computer less and less and spend more time in the gym, so I’m not always up and up on who is competing in the show or looks good. You hear rumors but it’s all about who shows up the day of the show.

MuscleWeek: Gotcha. We often hear NPC guys going on and on about grabbing that elusive ‘Pro Card’. How would winning a Pro Card improve or affect your life?

Kuclo: Regardless if I am a pro or not I am still Steve Kuclo. That does not change where I’m from and what I stand for. The obvious that comes with pro status is being able to compete for prize money which is exciting and shooting for the ultimate goal of one day being Mr. Olympia.

MuscleWeek: Other than that, in what way(s) would being an IFBB Pro allow you to have a positive impact on your community/society?

Kuclo: I have recently started to work with kids and am putting together community work and programs with inner city kids. I’m calling my program, “Kuclo’s Kids.” I’ve always said I want to be a pioneer of the sport and have a positive impact on the sport from the public persona. Working as a firefighter/paramedic has shown many people that having a demanding full time job and prepping for a show is possible.

MuscleWeek: That’s definitely something admirable that differentiates you from other guys who don’t do anything except bodybuilding. Let’s talk about your heavy training style. When lifting extremely heavy (200 DBL presses), is there ever any concern over injury?

Kuclo: So much of lifting heavy weight is mental and having the confidence to push yourself to new levels is critical.

MuscleWeek: Do you think you’d regret lifting so heavy if a major injury did occur?

Kuclo: As soon as you second guess the lift or lose that mind-muscle connection you can lose it and risk injury.

MuscleWeek: Well then, don’t lose that connection bro! Best of luck at the USA.

Kuclo: Thank you for your time Jason and the interview!

But it seems like no matter where you go these days, someone is shit-talking that OTHER ‘handsome man with glasses.’ What strikes me as odd about this is that people dog Hiney Rimjob and others for doling out advice without having ‘walked the walk’ but then when we have a guy like Shelby who not only talks the talk but actually takes the risk and puts himself out there to be judged and WINS, he still gets a boatload of crap.

If people hate on Shelby for being ‘too self-promotional’, I’d hate to hear what they’d say about Tony Robbins, Tony Little, Tony Soprano or any other successful person who took their destiny in their own hands and made something from nothing.

The bottom line is that unlike nearly EVERY OTHER GURU out there, Shelby is putting his name and reputation on the line by stepping on stage wearing nothing but a thong and contact lenses and proving his detractors wrong. Could he remember to Pro-Tan his face? Of course, but that doesn’t warrant all the disparaging remarks. Could he lose the coke bottle rims? Sure he could but Donald Trump could lose the bad hair and Bob Cicherillo could lose the pirate shirts. But they don’t. Why? Because it’s their SIGNATURE.

Shelby’s brand is modeled after another successful American icon: SUPERMAN!

By day, he’s Clark Kent — a bespectacled, mild-mannered reporter for the Daily Mail (T-Nation) and by night, he takes off the suit and tie (and pants, socks, shoes, shirt, glasses and underwear) and morphs into a real-life Superman with inhuman muscles and a penchant for sending emails to girls he works with. Sure, in this episode, Lois may have a deeper voice than Clark and he’d be lucky to lift her up much less fly away with her, but the point is the same: A Hater like Blockhead gets a real (gay) Superman tattoo on his shoulder but Shelby Starnes wears an INVISIBLE ‘S’ across his chest. That puts Mr. Starnes up 2-0.

Haters wanna hate, but why pick on a successful bodybuilder who’s backing up his talk with his walk?

Oh yeah, because he’s SUCCESSFUL. Successful at competing. Successful at writing. Successful at coaching. And most troubling (to me), successful at registering ShelbyStarnes.com before I did!

Shelby Starnes

The most hated word in the industry is SUCCESSFUL. If you succeed, you will be hated.

So don’t fear the hate, Shelby.

Embrace it.

And for the record, Special Ed LOVES Shelby Starnes.

On his way back from Las Vegas, MW Senior Editor Shane Ray had a layover in Charlotte, North Carolina, and took the opportunity to catch up with 2-time Miss Olympia Jenny Hendershott to learn Jenny’s thoughts about the current state of womens’ fitness, her opinions on figure and bikini, and to fill in everyone on exactly what the world’s greatest fitness athlete has been up to lately.

MUSCLEWEEK: Why hello Miss Hendershott, it’s great to have you with Muscleweek. What’s new with you? What’s keeping you busy these days? Off of the top of my head, the last thing I remember was that you were running a bunch of Phat Camps. Are those still going?
HENDERSHOTT: LIFE IS REALLY AWESOME. I AM HEALTHY, HAPPY, AND WORKING MY TAIL OFF. I AM STILL DOING PHAT CAMPS ALL OVER THE WORLD. I AM OFF TO AUSTRALIA FOR THE 5TH YEAR THIS YEAR AND BACK TO CANADA SEVERAL TIMES THIS YEAR, AND JUST CELEBRATED 10 YEARS IN PHAT CAMP BUSINESS. I ALSO HAVE AN AMAZING ONLINE BUSINESS OF TRAINING CLIENTS AROUND THE WORLD ONLINE AND GETTING COMPETITORS READY FOR SHOWS. I HAVE MY OWN TRAINING STUDIO I DO CHOREOGRAPHY AND TRAIN CLIENTS OUT OF. I HAVE AN AMAZING STAFF OF PEOPLE WORKING WITH ME TO IMPACT THE WORLD. I CANNOT COMPLAIN! I AM BUSY, BUT BUSY IS GOOD AND TO ME IT’S THE WAY I LIKE MY LIFE — FULFILLED!

MW: How did you fall into the whole physique competition/fitness world? Was it a natural transition from sports? You have a dance and gymnastics background, correct?

JH: YES, I WAS A BALLET BABY SINCE AGE 2, THEN DANCED MY WHOLE LIFE TILL HIGH SCHOOL WHERE I DISCOVERED CHEERLEADING. THEN I WENT ON TO CHEER IN COLLEGE, THEN WAS INTRODUCED INTO FITNESS BY A FRIEND, AND I FELL IN LOVE! TWO MINUTES ON STAGE BY MYSELF, ARE YOU KIDDING ME!! THAT WAS THE BOMB! IT’S WHAT I MISS MOST!

MW: Are you officially retired from stage competition? I remember seeing you at the 2009 ASC. I tried reaching out for one of your chocolates.

JH: (Laughs) LET’S SEE EVERYONE TALKS ABOUT THAT AND MANY OTHER OF MY ROUTINES STILL TODAY. I AM DONE COMPETING. I TOLD MYSELF THAT AFTER I WON THE ARNOLD AND THE OLYMPIA ONE MORE TIME I WAS DONE. I WAS GONNA RETIRE ON TOP AND LEAVE THE STAGE WITH MY PRIDE AND LOVE FOR THE SPORT. THATS WHAT I DID. I AM SO GRATEFUL FOR THIS DECISION. I NEVER WANTED TO BE PLAYED OUT OR HAVE PEOPLE ROLL THEIR EYES WHEN THEY HEARD MY NAME BEING CALLED 1ST PLACE. I AM PROUD OF WHAT I DID WHEN I DID IT, AND NOW ITS ALL BUSINESS AND HELPING OTHERS ACHIEVE THEIR DREAMS.

MW: You came in at a very transitional era of the IFBB where Figure was kind of making it’s professional debut, most girls did Fitness including Figure and the Female Bodybuilders were just starting to really push the envelop. Are you happy to have had the chance to shine during that time? Sadly, it seems Fitness is an afterthought now.

JH: UNFORTUNATELY IS SO TRUE. I HAVE ALWAYS SAID TIMING IS EVERYTHING. FITNESS IS THE HARDEST OF ALL THE WOMEN’S DIVISIONS AND I DON’T THING ANYONE CAN ARGUE THAT. AND YOUR RIGHT IT WAS VERY TRANSITIONAL WHEN I CAME ON BOARD IN THE PRO’S IN 1999. SO MUCH HAS CHANGED AND I FEEL LIKE A DECADE LATER WE ARE SEEING IT AGAIN WITH BIKINI AND PHYSIQUE. IT IS WHAT IT IS!

MW: Many people, including the MuscleWeek contigent, contend that Fitness is the only division that requires athleticism. Whereas we view the other division as simply pageants no different than a Little Miss Perfect or Toddlers & Tiaras show except for adults. Can a girl who simply walks on stage in a bikini and do nothing more than a few quarter turns have the right to call themselves ATHLETES?

JH: HMMMM…GOOD QUESTION. YOU KNOW THESE GIRLS IN ALL THE DIVISIONS STILL HAVE TO DO THE WORK. IN DOING THAT WORK ITS ALL ATHLETIC. THEY TRAIN VERY SIMILAR TO HOW I TRAINED FOR YEARS. I ALSO CALLED IT PAGEANT WITH MUSCLES! BUT IN SAYING ALL THIS , HERE IS WHAT I WILL SAY, BECAUSE I TRAIN ALOT OF WOMEN WHO WANT TO COMPETE OR HAVE COMPETED, FIGURE, BIKINI, BODYBUILDING, AND PHYSIQUE ALL THESE DIVISIONS GIVE WOMEN AN OPPORTUNITY TO STAY ACTIVE, HEALTHY, AND BECOME ROLE MODELS FOR THEIR CHILDREN. LETS LOOK AT THE AVERAGE AMERICAN OVER WEIGHT MOM, REALLY? I MEAN ANY DIVISION IS GOOD IN MY OPINION. YOU WANT TO BE CONSIDERED AN ATHLETE THEN POWER TO YOU,,, ITS ALLOWING WOMEN TO DREAM AND ACCOMPLISH SOMETHING TO MAKE THEM FEEL BETTER ABOUT THEMSELVES. I DIG IT AND SUPPORT IT!

MW: You came in and dominated an era that featured Kelly Ryan, Kim Klein, Adela and other ATHLETES such as yourself. Was that the pinnacle era of Fitness? Can it ever capture that excitement again and grab that commercial success?

JH: I AGREE WITH YOU AGAIN! I THINK I WAS ONE OF THE BEST AND SO WERE THESE GIRLS. I THINK FITNESS IS DIFFERENT NOW AND I DONT’ KNOW WHAT IT IS! I LOVE THE FITNESS GIRLS AND I DON’T KNOW IF ITS EXPERIENCE OR MATURITY OR WHAT BUT THIS IS DEFINITELY A DIFFERENT TIME IN FITNESS THEN IT WAS BACK THEN. MAYBE BIKINI AND FIGURE OUR TAKING FITNESS GREATS FROM THE INDUSTRY? NOT SURE! CAN WE CAPTURE IT AGAIN? I THINK SO BUT I AM NOT REALLY SURE HOW! I NEED TO THINK ABOUT THIS.

MW: It seems that Figure girls today hold a certain amount of resentment for the Bikini girls the way Male Bodybuilders hold a little resentment for Men’s Physique competitors. Did you ever hold any resentment for the NPC/IFBB to steer the direction of the professional stage to non-athletic divisions?

JH: I AM SURE I DID AT ONE POINT OR ANOTHER BUT I BELIEVE THAT WOULD HAVE BEEN BECAUSE OF THIS. ONE MINUTE FITNESS GIRLS GRACED THE COVERS OF MAGAZINES AND THEN FIGURE GIRLS CAME ALONG, NOW BIKINI GIRLS ARE TAKING COVERS AND LAYOUTS FROM FIGURE AND FITNESS GIRLS. SOON IT WILL BE SOMETHING ELSE. I DON’T THINK ITS THE COMPETITORS FAULTS I THINK ITS THE MEDIA! THE MEDIA PUTS OUT WHAT THEY FEEL SELLS AND THEY CAN EASILY MAKE SOMEONE A STAR OR A DIVISION A STAR BASED ON WHAT THEY AND WHO THEY PROMOTE. THAT’S JUST MY OPINION.

MW: What do you feel needs to be done to resurrect the dominance that Fitness had at one time. I know it still exists but face it. From 2003-2009 I KNEW who was competing at the big shows and would actually pay attention to the winners. Now? I can’t name one girl besides Adela, who did an interview with Muscleweek before.

JH: YEAH, I HEAR THIS A LOT. I THINK WHAT MAKES US (ADELA AND I) DIFFERENT THEN MOST FITNESS GIRLS IS THAT WE ARE ALSO PROFESSIONAL PEOPLE OUTSIDE OF BEING PROFESSIONAL ATHLETES . WE PAID OUR DUES FOR MANY MANY YEARS, WE LEARNED TO MAKE A BUSINESS OUT OF WHAT WE DID BETWEEN SHOWS AND NOT JUST BANKING ON SHOWS. SO MANY ATHLETES LIVE TO COMPETE AND LOSE SO MUCH OF WHO THEY ARE ALONG THE WAY. MANY COMPETITORS SEEM TO BE TRYING TO PLEASE SOMEONE INSTEAD OF STICKING TO WHO THEY ARE AS A PERSON. THEY LOSE THEMSELVES, I SEE THIS OVER AND OVER AGAIN. AND YOU CANT’ DO THAT, YOU HAVE TO REMEMBER YOUR COMPETING IN A BUSINESS, YOUR NAME IS A BUSINESS, AND AFTER THE SHOW YOU GO HOME TO BEING THE WIFE, MOTHER, SISTER, FRIEND, CO WORKER, AND DAUGHTER YOU WERE BEFORE THE SHOW.

MW: In your dominance did you have a nutritionist in your corner? It seems like EVERY single girl who dons a bikini and a layer of Pro Tan needs a “guru” these days. How necessary is a diet coach. How necessary was it for you? Were you a Fitness Factory girl?

JH: I DIDNT KNOW SQUAT TILL I MET MIKE DAVIES IN 1995. WE WORKED TOGETHER AT A CHEER COMPANY AND HE SUGGESTED FITNESS. HE USED ME AS A GINNY PIG AS HE DIDN’T KNOW MUCH EITHER AT THE TIME. WE TOGETHER MADE EACH OTHER WHO WE ARE. I WAS AND WILL ALWAYS CONSIDER MYSELF A PART OF THE FITNESS FACTORY. MIKE IS A VERY INTELLIGENT PERSON AND TRAINER AND FRIEND. WE ALWAYS HAD A LOVE HATE RELATIONSHIP AND THATS WHY WE WERE SO GOOD TOGETHER. WE WERE ABLE TO WIN SOME BIG TITLES TOGETHER AND I AM FOREVER GRATEFUL FOR WHAT I HAVE LEARNED FROM HIM. I ENCOURAGE DIET COACHES BECAUSE IF YOUR TRAINING AS HARD AS YOU SAY YOU ARE ITS HARD TO THINK STRAIGHT, AND YOU NEVER WANT TO HAVE TO STRESS OVER WHAT YOU ARE EATING OR DOING, JUST FOLLOW THE PAPER!

MW: It seems these days the girls who compete in the most dominant two divisions being Figure & Bikini feel a strong obligation to join a “Team” for the political card. Can you comment how political things really can be? Is it hype and hysteria or is there something to be said without saying for a girl to join a Team such as… Bombshells, for example.

JH: I WOULD SAY ITS WAY MORE LIKE THAT NOW THEN IT USE TO BE WHEN I CAME INTO THE INDUSTRY. I HAVE A TEAM BUT I DON’T MAKE PROMISES AND I KNOW SOME TEAMS DO. I HATE THAT BECAUSE THEN ITS NOT COMPETING ANYMORE ITS GIFT GIVING. I NEVER WANT A GIFT LIKE THAT. I WANT TO EARN IT! I WANT MY GIRLS TO EARN IT. ITS JUST SO WRONG IN SO MANY WAYS CHEAT YOUR WAY TO THE TOP. YOU KNOW I CAN HONESTLY SAY THAT I WAS MYSELF THROUGH MY WHOLE CAREER, AND I DIDN’T SLEEP WITH ANYONE OR DATE ANYONE TO GET A PRO CARD. BUT AGAIN I DIDNT’ HAVE TO. I GUESS I JUST DON’T GET ALL THAT. WHERE IS THE SELF RESPECT?

MW: We’ve spoken to several girls in the gym in Chicago who are beginning local competitors already feeling that they need to dabble with alchemy and pharmacy – even for Bikini. Can high levels of competition be done without the need to go that route?

JH: OMG YES, THIS IS SO CRAZY TOO! AGAIN THIS HAS CHANGED LOTS OVER THE LAST TEN YEARS. I MEAN COME ON PEOPLE, WHERE IS YOUR HARD WORK BACK BONE?? NO ONE CAN EVER SAY I DIDN’T WORK MY ASS OFF FOR MY ACCOMPLISHMENTS. I AM NOT SAYING I DID EVERYTHING PERFECT BUT I FEEL LIKE SO MANY ATHLETES TODAY DO LESS CARDIO, AND MORE DRUGS! WHAT IN THE WORLD? I DID 2-3 HOURS OF CARDIO ALONE FOR DAYS AND DAYS LEADING UP TO SHOWS ON 900 CALORIES, I SUFFERED SO BAD I ATE DOG FOOD ONCE I WAS SO DAMN HUNGRY. PEOPLE COME ON, WORK FOR WHAT YOU WANT OR ITS NOT REAL.

MW: The industry has never been very kind to any of the professional girls as far as monetary contracts and options go. Did things change for the better or are their even less opportunity now? I see far too many people working for FREE or for the false idea of “Exposure”. Does that hurt everyone else?

JH: YES IT HAS CHANGED. I WAS FORTUNATE TO HAVE HAD SOME GREAT SPONSORSHIPS OVER MY YEARS, PROLAB, ISATORI, SCIVATION, ETC…. ITS NOT THAT GREAT RIGHT NOW FOR THESE GIRLS AND THAT’S A BUMMER. WORKING FOR FREE IS NOT BAD, IT’S YOUR TIME AND TIME CAN BE FREE AND LEAD TO BIGGER OPPORTUNITIES AND FOR NETWORKING IT’S GOOD SO I DONT’ SEE ANYTHING WRONG WITH THAT. I WORKED FOR FREE MANY TIMES AND I MADE GREAT CONNECTIONS AND FRIENDSHIPS ALONG THE WAY.

MW: I agree winning a Pro Card is a pretty notable achievement. On your way to a Pro Card did you see the industry differently? Maybe you thought it would rain money and contracts for you? What is the reality of a Pro Card for the people who may not land in the money slots of the stage like you did?

JH: I DIDN’T WANT TO BE PRO TO MAKE MONEY — I WANTED TO BE PRO BECAUSE IT WAS AN ACCOMPLISHMENT AND I WANTED TO DANCE ON THE BIG STAGES. I SEE MANY WOMEN THINKING THEY WILL GET RICH WITH A PRO CARD AND THE TRUTH IS IT’S PRECISELY THE OPPOSITE. YOU GET TO BE A PRO THEN YOU HAVE TO START ALL OVER AGAIN GETTING NOTICED AND INVITED AND QUALIFIED. IT’S REALLY HARD, AND AGAIN THAT PRO CARD LOOKS GOOD ON A RESUME BUT IT REALLY DEPENDS WHAT COMPANY YOU’RE TRYING TO GET HIRED FROM. THE REAL WORLD HAS NO CLUE WHAT AN IFBB PROFESSIONAL CARD MEANS!

MW: How has your life changed since taking a step back from the deep trenches of the bodybuilding industry?

JH: I REALIZE THERE IS A LIFE OUT HERE THAT I TRULY LOVE. I WORK OUT WHEN I WANT, OR IF I DON’T WANT TO, THEN I DON’T. I SEE ALL THE PEOPLE WHO NEED MY HELP. I HAVE A VERY BLESSED LIFE, AND AN AMAZING FAMILY, HUSBAND, AND GROUP OF FRIENDS. I HAVE FANS AND CLIENTS THAT I TALK TO EVERY DAY THAT I CAN’T IMAGINE MY LIFE WITHOUT. FOR ME, LIFE IS GREAT AND I HAVE NO COMPLAINTS.

MW: Who is your ‘IT’ Guy in the bodybuilding world? Whose glutes would you love to squeeze?

JH: JAY CUTLER IS DELICIOUS. I THINK HE KNOWS I FEEL THIS WAY, AND MY HUBBY KNOWS TOO! (Laughs) TO BE HONEST, I DON’T REALLY FIND BODYBUILDERS ATTRACTIVE. I APPRECIATE THEM TREMENDOUSLY, BUT I LIKE MY GUYS A LITTLE SOFTER!

MW: If you were going to be stuck on a desert island for a year which 3 items would you bring with you?

JH: ONE, MY BOOK ‘THE 7 SECRETS‘ — I HAVE READ IT NINETY TIMES! THIS WOULD BE TO KEEP MY MENTAL STATE IN THE RIGHT PLACE. TWO, A COLLAGE OF PICTURES OF MY HUBBY AND FAMILY TO REMIND ME OF WHO I AM WHEN TIMES GET TOUGH. AND THREE, A TWENTY POUND CHOCOLATE BAR , CAUSE I KNOW I CAN LIVE JUST ON CHOCOLATE!

MW: If you had to pick ONE supplement to use forever which would it be?
JH: SCIVATION XTEND. I AM IN LOVE!

MW: What clean meal can you eat every day for the rest of your life?

JH: BACON AND EGGS. I LOVE BREAKFAST FOOD!
MW: What is the best piece of advice you can give upcoming girls who want to get into the whole bodybuilding scene?
JH: KNOW WHAT YOU ARE GETTING INTO. PLEASE DON’T BELIEVE EVERYTHING YOU HEAR. DON’T DO EVERYTHING YOU’RE ASKED, AND DON’T GIVE UP YOUR LIFE TO COMPETE — MAKE COMPETING A PART OF YOUR LIFE — NOT YOUR ENTIRE LIFE.MW: Where does Jen Hendershott see herself in 5 years?
JH: OH MY GOSH, AT THE PACE I AM AT, I WILL BE RETIRED FROM WORKING AND STILL IMPACTING THE WORLD ONE LIFE AT A TIME.MW: Is there anything you like to plug, promote or talk about? How does one get in contact with you for any opportunities?

GETPHITSTUDIO.COM IS MY HOME OFFICE AND STUDIO WHERE YOU CAN TRAIN ONE ON ONE WITH MY ANYTIME, I DO CHOREOGRAPHY HERE AND RUN PHITNESS RETREATS, AND CONSULTS FOR COMPETING AND NUTRITION.

GETPHATPROMOTIONS.COM IS MY HOME SITE FOR MY NPC EVENT THAT I ABSOLUTELY LOVE DOING EVERY YEAR. I WAS BORN TO BE COORDINATE LARGE EVENTS.

SPEED ROUND BONUS QUESTIONS:

MW: Favorite movie?

CHRISTMAS VACATION AND WEDDING CRASHERS

MW: Favorite song – has to be one?
‘GOOD LIFE’ BY ONE REPUBLIC

MW: Book you are currently reading?
7 SECRETS

MW: Favorite cheat food?

CHOCOLATE
MW: Favorite exercise?
SPRINTS
MW: Describe the perfect Date?
HOME IN MY PJ’S WITH BRIAN AND A PIZZA AND A MOVIE
MW: Favorite Drink-Drink?
VODKA RED BULL
MUSCLEWEEK: Jenny, thank you so much for your time. Everyone at Muscleweek wishes you the best!

HENDERSHOTT: I appreciate you thinking of me. If you ever need anything else, do not hesitate to ask!


For those interested in contacting Jenny Hendershott, she can be reached directly through her website at Jenny.com