Muscle_&_Fitness_JulyAugust_2016

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ABS & CORE Get a superhero back and core with one simple move, p20 BODY WEIGHT A full-body circuit that’ll tax major muscle and torch fat, p21. RATE MY WORKOUT Minor tweaks will have a major impact on one reader’s chest routine, p22. INSTANT MUSCLE An in-depth guide to using cable-row attachments, p23. BUILD MUSCLE, BURN FAT, PERFORM BETTER Crossing Over After a decade of CrossFit, CHRIS POWELL retransformed himself into a physique competitor. BY ANDREW GUTMAN FIND OUT HOW
TRAIN PHYSIQUE CHRIS POWELL, THE celebrity trainer from ABC’s Extreme Weight Loss, can’t say no to a challenge. After his friend dared him to try “Fran”—a thruster and pullup WOD with a 21-15-9 descending rep scheme—Powell became obsessed and has trained for and competed in CrossFit competitions since 2008, even attending the 2015 East Coast Ch<strong>amp</strong>ionships where he (happily) placed dead last. But the 38-year-old husband with four kids and a busy schedule isn’t a professional athlete, and CrossFit—as much as Powell loves and respects the sport—just wasn’t cutting it anymore. “I was like, OK, how else can I improve myself? I want to bring my waist in; I want boulder shoulders; I want bi’s and tri’s. There’s a beauty to sculpting your body, and it’s a whole new sense of empowerment and control,” reflects Powell. So when two clients—Josh and Kelli from Season 5—challenged him and his wife, Heidi (also a trainer on the show), to train for a physique show, Powell accepted and went all-out. WATCH See Powell in action on Extreme Weight Loss in syndication on TLC and OWN. After years of menacing WODs, Olympic lifts, and countless kipping pullups, Powell gravitated to an oldfashioned arm pump. He’s stronger than ever, too, deadlifting 549 pounds and back-squatting 435 pounds at a body weight of 180 pounds. The diet, however, is a different story. While he and Heidi have always lived a healthy lifestyle, very few people can drop their body fat to the low single digits on just three clean meals per day; it takes an extra level of precision. Chris follows a restricted, carb-cycling diet with a low-carb, high-fat day (2,300 calories) and then a high-carb, low-fat day (4,030 calories). He’s careful to execute his more taxing workouts on his high-carb days, so the extra calories are put to use. Since taking a dose of his own medicine, the transformation specialist sports newly capped shoulders, a full chest, and a Google Map of veins that trickle down his arms. It was a physique worthy of the overall title in the master’s division of the 2015 NPC Warrior Classic in Colorado last August, with Heidi taking third place in the Novice Bikini division. A big obstacle for Powell was shifting his mindset from the trainer everyone leans on to putting himself first in order to compete. Luckily, he had a teammate to lean on. “I’m blessed that my wife is on board with me and we’re [competing] together, because that way, we can trade off [responsibilities],” says Powell, who, with a chuckle, admits that competing has done more than just strengthen their emotional bond. “Her transformation has been freaking mind-blowing over the last seven months…it’s awesome…it’s definitely been good for the love life.” Powell’s next challenge: Exit the amateurs. With plans to enter two upcoming pro qualifiers, don’t be surprised if you see him in board shorts, front and center, on an IFBB stage come fall. READ UP Powell covers his diet in his newest book, Extreme Transformation: Lifelong Weight Loss in 21 Days. PETER LUEDERS JULY/AUGUST <strong>2016</strong> MUSCLE & FITNESS 19
Page 1: ASK THE EXPERTS P55 GET 8-PAGE SPEC
Page 5 and 6: PHILIPPINES EDITOR IN CHIEF Tamer E
Page 7 and 8: FROM THE EDITOR EMAIL US AT editori
Page 9 and 10: 01 MESH UPPER BREATHABLE, AND EXTRE
Page 11 and 12: ANCING ACT BY FERDINAND MANABAT ///
Page 13 and 14: if you’ve been working out a lot
Page 15 and 16: INSPIRATION Meet the undefeated HS
Page 17 and 18: EDGE INSPIRATION E-MAIL US people w
Page 22 and 23: TRAIN ABS AND CORE GET MORE trainin
Page 24 and 25: TRAIN RATE MY WORKOUT LET US HELP S
Page 26 and 27: 15-MINUTE FEAST Flavor meets conven
Page 28 and 29: EAT FOOD OF THE MONTH ABOUT THE COO
Page 30 and 31: EAT 1 FOOD, 5 WAYS 3 MAKE SOME PARM
Page 32 and 33: IN KNEAD OF PIZZA > WHETHER YOU WAN
Page 34 and 35: PIZZA CRUST CRISPY POTATO WITH ONIO
Page 36 and 37: HE 2016 OCK HARD HALLENGE PART I >
Page 38 and 39: 2016 ROCK HARD CHALLENGE PART I RHC
Page 40 and 41: 2016 ROCK HARD CHALLENGE PART I DAY
Page 42 and 43: 2016 ROCK HARD CHALLENGE PART I DAY
Page 44 and 45: RING MASTER At 50, Frank Grillo box
Page 46 and 47: FRANK GRILLO Grillo’s preserved c
Page 48 and 49: SPRING FRANK TRAINING GRILLO Frank
Page 50 and 51: JANET LAYUG M&F: How did you come t
Page 52 and 53: JOE’S NEW THRONE > NEW GAME OF TH
Page 54 and 55: JOE NAUFAHU SIMON BAKER/GETTY IMAGE
Page 56 and 57: SPRING JOE NAUFAHU TRAINING Smart m
Page 58 and 59: ASK SEND YOUR QUESTIONS TO ASK@MUSC
Page 60 and 61: SEND YOUR QUESTIONS TO ASK@MUSCLEAN
Page 62 and 63: A D V E R T O R I A L GOLD'S GYM Go
Page 64 and 65: GROUP EXERCISE CLASS GUIDE ZUMBA Da

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