• Health,  Lifestyle,  Nutrition

    My Lunches in Pictures: 2017-2020

    The gallery of images that follows is in no way all the lunches I’ve had from 2017 to 2020. It’s a snapshot to show the basic composition of lunches, a macro scheme I’ve followed from 2007 when I first read and adopted the nutrition principles in Burn the Fat Feed the Muscle by Tom Venuto and Nutrient Timing by sports nutrition scientists Dr. Robert Portman and Dr. John Ivy. Adhering to the knowledge in those books and making adjustments based on my evolving goals, I’ve maintained muscle and stayed between 13-16% body fat from 2007-2020. What do all these meals have in common besides being my lunches? Balanced Macros: A…

  • Bodybuilding,  Exercises,  Sylvia Petro,  Training

    My Biggest Leg Day Mistake

    From 2007-2013, my “heavy” leg day exercises were done with the Smith and leg press machines. I trained hard, lifted heavy, but over that six-year period, all I got were big, shapeless legs. This made me jealous of other women who had well-developed, shapely legs. Diet aside, my body fat percentage never reached above 16%, so my muscles were not washed out by fat. I put on muscle, just not in the way I hoped. This was especially frustrating because I was a personal trainer, and I believed I understood what was necessary to get my dream legs, and I thought I was doing those things. The root of my…