Issue #45


by Juan Carlos Lope

2008 Olympia Photos and Results

2008 Olympia

2008 Atlantic
City Photos, Results and Review

20 Questions with Cover Model Jackie Roberts

Stina Telhammer (Sweden) Interview
by Anne Pietila

Jackie Roberts, Karen Choat, Amy Pierro, Jenna Boyer, Deanna Harvick

Video Interview with NPC Figure Staci Garcia

Ask Misty Green
by Misty Green

Video Interview with NPC Figure Jennifer Jane

by Jean Jitomir

Video Interview
with NPC Figure Whitney Larson


Get Beefy High Protein Low Fat Meat Options by Jean Jitomir

Most types of meat and poultry are protein-packed and healthy, as long as you prepare the cuts low in saturated fat and cholesterol! Generally speaking, meat and poultry should be prepared with 1) the skin removed; 2) all visible fat trimmed off; 3) the meat cooked at home; and 4) minimal added fat, particularly butter.
Restaurants slather meat, poultry and seafood in fat with the addition of butter, cheese, and cream sauce. Even if the meat ordered is a “lean” cut, and it’s described as “grilled,” the meal is still jam-packed full O’ saturated fat. For instance a “petite” 9oz filet from Outback has more fat than protein: 44g and 40 grams, respectively. This steak contains about 70% calories from fat and only 30% calories from protein. In contrast, a 9oz filet made on the home grill would provide 20g fat and 73g of protein, and fat would contribute a moderate 37% of total calories. 63% of calories from the home-cooked steak would be in the form of iron-rich, muscle-building protein. In essence, it’s okay to indulge in red meat, but please, enjoy responsibly by firing up your own grill 

The table includes meats with five grams of fat or less per four ounce serving. Even if your general diet is not low in fat, limit fat from meat to lower your intake of unhealthy saturated fat and cholesterol. All poultry should be eaten without skin.  Also, ensure that the name is exactly the as listed below. For example, a “sirloin tip” steak is not the same as a “top sirloin.”



Acceptable Cuts

(w/o skin)

Breast ~ thigh


Eye round    ~     top round    ~     bottom round    ~   sirloin tip side    ~    top sirloin    ~    brisket flat half    ~  96% lean ground beef


Tenderloin    ~  top loin    ~   sirloin roast

(w/o skin)

Breast    ~    95% lean ground    ~    thigh    ~   drumstick

(Higher fat fish included for omega-3)

Lake trout    ~    herring    ~    sardines    ~    albacore tuna ~    salmon.
Limit high mercury fish like swordfish, shark, mackerel king, and tilefish to one 3 oz serving per week


Leg shank half    ~    loin


Sirloin    ~    leg top round


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About the Author...

Jean Jitomir is a registered dietitian, Master of Science in Nutrition and is currently working on her Ph.D. in Exercise Nutrition at Baylor University.  She has experience as a private dietitian and cooking instructor. Jean has competed in figure at the national level and is qualified for national level competition as a light weight bodybuilder.



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