Issue 53 Muscle Evolution

VUSI “BULLDOZER” NJISANE MUSCLE MANIA CHAMP, SHAMEEN ADAMS

THE BASICS OF MAINTAINING YEAR

CONDITIONING ROUND CONDITIONING
I t’s important for modern bodybuilders to With my local and
ATHLETE COLUMN break free from old training habits and remove international kick this up in-season. My off-
the blinders when it comes to pre-contest competition schedule season cardio consists of 10min
conditioning. They need to challenge their minds sessions on the stepper, OrbiTrek
and my year-round guest posing and walking on the treadmill. I
and question a lot of the conventional thinking and photo shoot commitments include abs twice a week for 15-
around bodybuilding conditioning. The human body I have to maintain
is a sensitive organism, easily affected by overload or my condition I can never 20 minutes. I also like
throughout the to get outdoors and
damaged through poor form and injury. This is why be more than climb Table Mountain
bodybuilders should always listen to your body and look year. I can never a few weeks with my kids over the
closely at how your physique responds to training to
react to it in the proper way. be more than a few off my stage weekend to burn some
weeks off my stage conditioning, extra calories. In-season
This is especially true while dieting down for a show. conditioning, so I I increase the intensity
Low calories combined with a higher training volume tend to keep my off- so I tend to of my cardio and up
puts you at increased risk, not only for injury but also for season weight gain keep my off- the duration to 40-
jeopardising your conditioning. As such, it is important low. I compete at season weight 60min in the morning
to stick to the training programme devised by the 75kg with 2-3% body and then do my weight
gain low.

bodybuilding experts and gurus who have the expertise, fat and go up to 79-80kg with training in the evening. I generally
knowledge and experience to get your conditioning
right. Many athletes tend to change their training 6-7% body fat in the off-season. do intervals on the stepper as it
Realistically you can only add burns the most calories. I will also
programme midway through their pre-contest phase 2-2.5kg of lean muscle a year, so include some work on the rower
and deviate from the plan, which will jeopardise your
pre-contest prep and can lead to injuries. In the pre- I don’t believe in the off-season machine and OrbiTrek, along with
mass building approach, as guys an ab training session of 40-45min
contest phase I also believe that you don’t have to push who add 30kg then have to diet each week that targets all areas.
crazy weights in order to achieve the results you are after
in the lead up to a show or to bring in your competition for six months to get into shape. I Four weeks from a show I start
can be in contest shape within 4-6 posing for 40-60 minutes each day.
conditioning. Its a simple case of maintaining what you weeks. I do this by eating clean This helps to bring out striations in
have developed over the off-season and pre-season
phases, which can be done with less weight and greater all year round. While I do have my muscles and makes me posing
a sweet tooth and indulge a bit fit, which is important if you don’t
focus. The pre-contest phase is not about adding muscle off-season, these cheats are not want to start drawing water while
size, its about fine-tuning your physique and bringing
out the detail required to win bodybuilding contests. fat-laden foods. The rest of my on stage.
eating stays constant throughout In terms of supplements, I use
From about six weeks out before your show it is also the year, I just cut out sauces in USN BCAA-Vitargo during training,
advisable to drop your carb intake by manipulating your
diet accordingly. It is also important to remove high-carb the lead up to a show. My meals L-glutamine, BCAAs and whey
mainly consist of sweet potato, after training and in the morning,
supplements from your programme during this time, brown rice and lean protein, with a as well as a daily multivitamin,
as this tends to lead to excess weight gain, bloating
and water retention. These are all factors that severely 60:40 split of proteins to carbs. extra vitamin C and EFAs. I also
My training also stays the same use CLA and PhedraCut Hardcore,
affect your contest conditioning. It is throughout the year. I always use as well as USN Methyl-X pre-
also important to know how to drop
VUSI SAYS water before a show. Everyone will react high intensity weight training, workout, which is one of the best
with drop sets and super sets to products I have ever used. During
differently to these factors so you need fatigue the muscle and stimulate the off-season I use USN Fast Grow
challenge to give your body time to adapt and see growth. I hit one main body part Anabolic, Methyl-X, Hardcore
your mind how it responds. It may take a show or a day and combine smaller body Whey and CLA.
and question two to get it right, but once you find parts like biceps and triceps, using This all helps to develop and
a lot of the what works best for you then stick with a rep range of between 15-30 per maintain my balance, symmetry
conventional it. Getting your contest conditioning spot set. I stay away from really heavy and proportions throughout the
thinking on is probably the hardest part of your weight lifting in the 2-3 rep range year. I am not interested in playing
preparations, so give it the focus and to avoid injury. I will always do the size game as I am comfortable
around dedication it requires by persevering and some cardio during the off-season in my weight class. Its about the
bodybuilding sticking to the basics. to keep my body fat low and whole package for me.
conditioning

100 Muscle Evolution



JOHAN “BOSSIE” BOSHOFF JOHN “THE TERMINATOR” LESLIE ATHLETE COLUMN

OUR COLUMNISTS TALK PRE CONTEST PREP
W ith my first show me and change things up I start my pre-contest
appearance by adding in drop sets and training 12 weeks out “I don’t make
scheduled for April a few more cable exercises. from a show or guest pose. drastic changes

I began my contest prep I was able to add 7kg with For the first four weeks I will initially as I like
in mid-January. The first this approach last year, so I follow my off-season training
step was to start eating don’t see the need to change programme but shorten my to ease into my
clean once again, basically anything as this works for rest periods between sets. I pre-contest phase
following the same diet me. A number of athletes also push my cardio up to three
that worked so well for will also increase their sessions of 45 minutes per week. to ensure that I
maintain size and

me last year. While I played cardio during this time, but I I don’t make drastic changes don’t drop weight
around with my carb intake personally stay away from it. initially as I like to ease into my
a bit last year, I have decided I may use cardio to help my pre-contest phase to ensure too quickly”

to stick to brown rice, oats conditioning, in which case that I maintain size and don’t I also stop all cardio and leg
and other low GI carbs I use the stepper to warm drop weight too quickly. I will training a week before I step
instead of high GI sources up and improve blood flow, start including giant sets and on stage. In my experience the
in 2012. I also include some but I prefer to drop body fat drop sets in week 5-8 and up the best approach is to achieve
eggs in the morning and through diet manipulation. cardio again, depending on my your show condition as early as
then my regimented eating As April approaches I will conditioning. possible and then just work to
plan of lean mince and check my conditioning maintain it.
brown rice throughout the regularly. This includes These days I do cardio
rest of the day. taking measurements every throughout the year to stay lean, I start posing with four weeks
I have also stopped weekend and we also use the but in 2011 I didn’t do as much to go, practising my compulsory
measuring my food this mirror to track my progress of it as pervious years. This was poses and routines every day.
year, choosing visually. My due to the fact that I started My coach, Federicho and I will
to rather go by coach, Nella my contest keto diet earlier last closely monitor my condition
instinct and eat BOSSIE SAYS does these year, but the keto cycles were at this point and make changes
shorter, which really helped my according to how my physique
until I feel full A number of athletes checks and conditioning and reduced my looks. We also do measurements
and eat again will also increase then we plan fat levels. every month, including
when I get their cardio during the next phase circumference measurements
hungry. In terms this time, but I based on my In 2012 I plan to follow the and body fat percentages. This
of supplements, personally stay conditioning. same plan, but will reduce the also gives us a good benchmark
I carry on using away from it. keto days even further and add to try and improve on each year.
my Muscle I will start my in more carb days in the lead up The overall aim is to get as close
Science EFAs, posing early to a show. This usually consists to 3% body fat as possible.
to get posing of between 300-500g of carbs
multivitamins fit. If you have from oats, bananas or basmati Every year everyone always
and whey protein in the lots of call outs during the rice. This carb day normally seems to try something
morning, along with some season a lack of fitness in follows three days of protein different. The key is to just
glutamine and fat burners. I this area will show. I practise and fat-only keto diet days. If follow the same guidelines and
also take amino acids before my compulsory poses every my conditioning is out I may make the changes you know will
my training session, but drop night for at least 6-7 weeks increase the number of carb work best for your body. I know
all my MRPs in place of whole before the show, for 30-60 days or shorten my keto days. exactly how my body responds
meals. So far I have managed minutes each time. This also The important aspect for me is to different food sources, for
to drop 2-3kg and am helps me to get that hard to structure my training around instance, which only comes with
already at around 7% body look before I step on stage. my keto diet. This requires that I experience and trial and error.
fat, weighing 93kg. I’m not big on routines, so train my smaller muscles groups
As I have mentioned I will only work on one if it on keto days and larger muscle To end I would just like to
in previous columns, my is a big show that requires groups, like back and legs after I thank Ewald from Ripped Health
training doesn’t change special effort or it can add to have filled up on carbs and have in Sunwood Park for supplying
much in the lead up to a my overall score. Otherwise the extra energy. me with liquid egg whites. They
contest. I just change the I just like to shoot from the are an important part of my diet
way I target my various hip while I am on stage. All I During the last four weeks and make my pre-contest eating
muscle groups. I stick to the need is the right music and I before a show I reduce the a lot more convenient.
weights I use to avoid injury and
basics that I know work for make it happen as I go. start doing more cable work.

102 Muscle Evolution



Photo by Ben Myburgh M.E INTERVIEW

IFBB PRO MARIUS DOHNE IFBB PRO HENNIE KOTZE

OFF SEASON EATING: LIFE AS AN S.A.

ATHLETE COLUMN BUILD MUSCLE, STAY LEAN PRO BODYBUILDER

To make lean gains in the mesomorphs and ectomorphs The life of a professional morning, do a bit of work,
off-season it’s important can have a large pizza or one bodybuilder may seem then go back to gym in the
to establish how much or two burgers, once or twice a glamorous, but the afternoon. They also get to
protein you need to consume a week if they are strict with their truth is that most athletes sit down and eat their meals
outside of the US and Europe slowly while I have to squeeze
day. I believe most bodybuilders diets. This calorie boost will not don’t earn enough from the them in between clients.
consume too much protein, as only refresh your mind but also
the rule of thumb is usually 4g/ give you a boost during training. sport to live the pro life. This makes rest my biggest
While I have received amazing challenge. I would love to get
kg of body weight. However, I This unfortunately isn’t an option support from Mario and an extra two hours of sleep a
would suggest keeping it to 3g/ for endomorphs as your slow
kg. I currently consume a lot less metabolism will only make you Chris at SSN, who cover the day after my training, but that’s
costs of my travel, including not possible. This makes life
and still seem to be growing sluggish and the extra fat will accommodation, pay me a as a South African pro really
sufficiently. simply add to your stubborn fat
Secondly, you need to stores. If you are one I would salary that helps cover my hard work - and not just in the
food costs and provide all my gym. As a pro there is more
determine your optimal daily advise incorporating three supplements, I still need to expected of you, so you need
carbohydrate intake. This is morning cardio sessions a week in
dependent on the number of order to boost your metabolism. work full-time. to constantly put in 110% and
Life as a personal trainer and live the pro life 24/7 regardless.
days you exercise a week, the I don’t consume a lot of fat manager of a Body Guru gym My life therefore consists
intensity of your workouts personally, but I will have olive
and your metabolism. An oil over my cooked food every starts every morning at 03h30. of bodybuilding, work and
After getting my breakfast family – that’s it. This makes it
ectomorph, for example can eat now and again, or supplement ready my first client arrives at more difficult for us to stand
3-4 times the amount of carbs with fish oil tablets for the health
than an endomorph because benefits. 04h30. I run with clients right on stage against international
to 10h00, have an hour-long pros and compete on a level
his metabolism is faster. If the So there you have it. Planning break and train between 11h00 playing field. Hopefully this
endomorph an off-season diet is quite easy.
consumes In my experience, the more years to 12h30. I see clients again will change as more local
MARIUS SAYS from 13h00 to 19h00, then athletes turn pro and achieve
large amounts you do it the easier it gets. At head home to prepare my the results that secure the
I believe most of carbs he the moment my off-season and
bodybuilders will just get pre-contest diet consists of the meals and answer a few emails. sponsorship deals that allow
I generally take Fridays off and them to live the pro life.
consume too fat, but the same foods, I only manipulate my spend Wednesday afternoons I do however get the
much protein, as ectomorph carbohydrate consumption and
the rule of thumb will gain more remove the cheat meals. with my boy. I take clients opportunity to travel a lot
on Saturday until 10h00 and and also get to experience
is usually 4g/kg muscle in the In terms of my prep, I’m spend the rest of the weekend the latest in international
of body weight. long run as he not 100% sure what show I’ll with family. bodybuilding trends, thanks
However, I would won’t waste compete in, but I’m now officially This schedule means that I to my sponsors. I was recently
suggest keeping as much the biggest I’ve ever been at don’t have the same amount in Wales working with Yoda
of time as international pros to himself, Neil Hill. At 17 weeks
it to 3g/kg muscle during 300lbs. I’ve also managed this rest before shows and recover out from my next pro show we
workouts. with a three month rest and no
With that protein due to my illness. I’m also between sessions. I am on went through some training
my feet for 10 hours a day, and discussed my meal plans
you can then establish your currently putting a lot of effort constantly helping my clients and prep. The plan is to go
optimal daily protein-to-carb into the Dohne Nutrition project,
ratio. I usually stick to a 1:2 to perfect the formulations to lift and rack weights or spot through again at the end of
them. May to do the final touch up
ratio but lately, due to illness, I and the tastes. It’s stressful but Pro athletes can sleep in, work before the competition
have opted for a 1:4 ratio. As an rewarding pursuing another
endomorph you should try a 2:1 one of my life-long dreams. while I need to make do with in June, but right now he feels
five hours of sleep a night, that I am on target. Watch this
ratio and an ectomorph can use I’m determined to make this which means my body is space for more updates!
a 1:4-1:6 protein-to-carb ratio. the people’s brand - products I
Divide these figures into six meals believe in with proven formulas struggling
to respond. As a pro there is more expected
and you have your daily meal and great tastes under one label, They can
plan. at an affordable price. of you, so you need to
also train
In my personal opinion in the constantly put in 110% and live
the pro life 24/7 regardless.

18084 Muscle Evolution

IFBB PRO TAMMY JACKSON IFBB PRO MARLENE KOEKEMOER

BIKINI MANAGING SIZE AND

BOOTCAMP PROPORTION
The formula for creating
The growth in the but would still like to enjoy the perfect female my training programme and ATHLETE COLUMN
number of ladies who the benefits of a full-time stage-ready physique nutrition accordingly. We
aim to compete locally, coach who will help them get do this regularly as the ideal
especially in the bikini into the best shape of their is slightly different from the look for female athletes is
division, as well as the level lives. The academy is available guys. These are the steps that constantly changing and it
of competition we now enjoy for anyone, anywhere in South I follow to create a winning is not easy to keep up. In the
in almost all of the female Africa. If you would like to find physique and manage size and last two years the Body Fitness
divisions promoted me to out more about the proportion. Firstly, I will study line up has gone from a more
start an academy. Shortly academy you can visit the criteria for the division muscular look to a softer yet
after I received my pro card www.kinigirlinc.co.za. that I want to compete in very firmer look, for example.
I launched the “Kini-Girl Inc” I am also offering one closely. For instance, this year To make the transition to the
academy, which is proudly lucky reader a free I will be competing in the new softer look you cannot train
associated with Supashape. trial month! Simply IFBB Pro Physique division and, like a bodybuilder. The look is
The academy is aimed at visit the website as it’s all new to me, I have been more “athletic” so to get the
helping girls prepare for local and get in contact doing a lot of research. I have right size and proportion you
contests and provides the with us. contacted the IFBB Pro league need to train like an “athlete”
ideal platform for me to share and requested the judge’s by doing more plyometric
my experience of competing TAMMY’S TIPS FOR criteria, asked hundreds of training for instance.
overseas. This ensures that GETTING STAGE READY: questions, contacted an IFBB It is also crucial that you
everyone stays up to date 1. Find yourself a reputable Pro judge, looked at visual are 100% honest with yourself
with all the new and updated coach who has experience footage and sent them photos and that you get advice and
rules being implemented at working with Bikini athletes of my last competition so they qualified opinion from a
an international level and and knows the best nutrition, can give me advice. trustworthy, knowledgeable
helps to properly prepare supplementation and training I then ask myself how my trainer or body conditioning
anyone who has aspirations for this division. physique compares to the expert who is 100% updated
to compete overseas. The 2. Build a support structure of criteria and use the feedback to with the requirements for the
academy is designed to help people around you as your prep determine what I need to do to division you are preparing for.
girls from start to finish with becomes extremely difficult if accomplish my ideal physique. And make sure that you follow
prep, including the secrets you don’t have one for the last My trainer will then work out a training programme that has
to correct contest eating, few weeks before a show. my game plan and monitors been designed for you and not
training intensity and cardio 3. Make sure that your my physique weekly, adjusting for the girls who train with you.
workouts. I also teach girls choice of bikini, tan, make-up,
the secrets to a successful jewellery and heels all meet the >> MARLENE’S INTERPRETATION OF
show day, like doing the all- rules of your federation and suit IFBB JUDGING CRITERIA IN 2012:
important “T” walk with poise, your physique.
confidence and grace so that 4. Remember that the Bikini BEACH BIKINI Must have a toned body with soft, firm lines,
by the time they hit the stage look is all about body shape, with no defined muscle. Femininity, poise and confidence are
they’ll be confident and ready poise and confidence on stage important along with a fresh, slightly sexy look.
to give their best. The first so, when training, make sure to BODY FITNESS Athletic symmetrical physique. Muscle groups
batch of girls have already use the correct style of training must be round and firm with no excessive muscularity. No deep
achieved unbelievable results, and eat the right foods to muscle separation and striations must be visible. Presentation,
surpassing what they were develop the perfect balanced poise and grace are also important.
able to achieve with one-on- hourglass figure. WOMAN’S PHYSIQUE (as per IFBB Pro league) A toned, athletic
one personal training in just 5. Practise your posing. This is physique showcasing femininity, muscle tone, beauty and flow.
three months. the most important factor in Judges will look for symmetry, shape, proportions and poise.
your contest prep as many girls Ladies shouldn’t be ripped, peeled, striated, dry, vascular, massive,
The academy also offers lack confidence on stage and grainy, thick or dense.
a lifestyle division designed the judges can easily see this. LADIES BODYBUILDING Well developed muscular body. Low
for ladies who may not 6. As our Kini-Girl motto states: body fat percentage, symmetry, definition and striations. She
necessarily want to compete “Get up! Show up! Never give must, however, still be feminine and have poise.
or may aspire to in the future, up!”

M.E SHOW REPORT by Andrew Carruthers, Editor-In-Chief.
Photography by Wimpie Lombard

SHAMEEN CLASSIC

VENUE: CAPE PENINSULA UNIVERSITY OF TECHNOLOGY
DATE: 30TH MARCH 2012

F or the first time in the history posted up for athletes to see how
of the show, the annual the judges scored them. I really
Shameen Classic was run as an can’t find fault with the show,
unaffiliated and private event. other than the fact that it ran for
There was a fair amount of speculation too long. This meant that most
and panic from athletes and industry of the venue had emptied out
supporters in the weeks leading up
to the event, especially following the before the overall category was
political saga that ensued prior to the finalised. Line-ups were strongly
show. However, Juan Meyer of Elixir, contested and I think that with the
the Mean Machine - Shameen Adams addition of pre-judging to shorten
and his team did what they always do, show times this show will become one
which is put on a great South African of the most sought-after and prestigious
bodybuilding show. annual shows in the country.

The line-ups were very competitive Legendary bodybuilding icon Francis
and it was great to see athletes from all Benfatto also performed a stage routine
over the country flocking to the Cape that had the crowd in awe. It is always
to compete in this popular event. With amazing to see that after 40 years of
R750,000 in total prize money available bodybuilding Francis’ physique is better
on the night - the hand-crafted glass than ever. I personally had the pleasure
trophies alone were estimated to cost of introducing him onto the stage and
in the region of R200,000 – it wasn’t his showmanship was certainly one of
surprising to see why some of SA’s finest the highlights of the event. Congrats
athletes started prepping early this year must go to everyone who selflessly put
to participate in this event. in so much effort to make the show a
huge success. Congratulations to all the
Sponsors came together from far and athletes who walked away as champions
wide to make this show a huge success. on the night and we look forward to
Elixir Health and Fitness, Technogym seeing you in even better shape at the
and USN all made the cash, trophy next event. Following this event we can
and hamper prizes possible, with each definitely say that the 2012 season is
first placed athlete taking home prize well underway.
money, as well as the prestigious glass
trophy. Division winners took home Victor Hungwe
a massive R5,000, while second and
third took home R2,000 and R1,000 Overall Winner
respectively. Technogym also donated a
set of 27kg dumbbells to the audience
member who could curl the most
reps. This itself was great for audience
participation and eventually had a
couple of members up from the crowd
battling it out for the title of ‘bicep
curl king’ on the night. In the end it
was the impressive arms of Ray Simon
who walked away victorious with one
pumped bicep and a set of Technogym
dumbbells. Another impressive sponsor
on the night that stood out for me was
JP Time. A total of 64 Jetset watches
were given to the top three athletes
from each division with a total prize
value in excess of R120,000. This was
just another one of the incredibly
generous sponsored prizes that were
given out on the night.

The results were fair and proceedings
were transparent as all the judges’
scoring sheets were made available and

106 Muscle Evolution

Junior Men Junior bikini
1st - 1st - Emily Muller
Elroy
Salie

All the Masters over 40
line-ups 1st - Nelson
were hotly Mthembu
contested Masters women
with many over 40
of SA’s top 1st - Prudence
athletes Pregnolato
battling it
out on stage.

Disabled
Ralph Jolanie

M.E SHOW REPORT

Bikini Tall Class Toned bikini short Class and
1st - Nikki-Lee overall Bikini Champion
Alana Kruger
Dutton

Bikini Short Class Toned Bikini
1st - Angelique Tall Class

Le Roux 1st - Nastassia
Ja a
Toned Figure
Short Class Toned figure
1st - Sonja van tall Class and overall
Rooyen
Champion
Lairen
Terblanche

Men under 65kg
1st - Bazil Jansen

108 Muscle Evolution Men under 75kg Men under 85kg
1st - Sipho Nyandeni 1st - Reuben Herbert



M.E SHOW REPORT RESULTS

Men over 95kg JUNIOR MEN BIKINI SHORT CLASS OVERALL BIKINI MEN UNDER 75KG
1st - Werlou van Tonder 1st - Elroy Salie 1st - Angelique Le Roux CHAMPION 1st - Sipho Nyandeni
2nd - Riyaaz Russon 2nd - Courtney Jade Alana Kruger 2nd - Abduraghmaan Salie
The show promoters 3rd - Andries Swart Mountford TONED FIGURE 3rd - Keegan Goliath
Shameen and Juan Meyer JUNIOR BIKINI 3rd - Keryn Lanfranchi SHORT CLASS MEN UNDER 85KG
1st - Emily Muller BIKINI TALL CLASS 1st - Sonja van Rooyen 1st - Reuben Herbert
2nd - Tanya Swart 1st - Nikki-Lee Dutton 2nd - Marene Louw 2nd - Warren van Schalkwyk
3rd - Alicia Venter 2nd - Kim van Zyl TONED FIGURE 3rd - Xolile Damba
DISABLED 3rd - Michelle Churchill TALL CLASS MEN UNDER 95KG
1st - Ralph Jolanie TONED BIKINI 1st - Lairen Terblanche 1st - Victor Hungwe
2nd - Cli ord Martin SHORT CLASS 2nd - Sharon Stanley 2nd - Thembelani Shidlo
MASTERS OVER 40 1st - Alana Kruger 3rd - Monique Hopley 3rd - Stephen Franken
1st - Nelson Mthembu 2nd - Jetaime Ribbink OVERALL FIGURE MEN OVER 95KG
2nd - Danie Gouws 3rd - Nicolette Louw CHAMPION 1st - Werlou van Tonder
3rd - Gerald Kruger TONED BIKINI Lairen Terblanche 2nd - Wouter Brits
MASTERS WOMEN TALL CLASS MEN UNDER 65KG 3rd - Choppy Duvenhage
OVER 40 1st - Nastassia Ja a 1st - Bazil Jansen OVERALL MEN’S
1st - Prudence Pregnolato 2nd - Jody Calitz 2nd - Zenzile Hloi WINNER
2nd - Lynn Harmse 3rd - Miranda Misdorp 3rd - David Kaaya Victor Hungwe

* All results and spelling as supplied by the event organisers. Muscle Evolution accepts no responsibility for any errors or omissions

whSiheslagcmoumeeesetnss

Our panel of judges

The Mean Machine, The stage was set... Guest poser
Shameen Adams The legendary Francis Benfatto
and his team put
on another great
body-building
event

71610 MMuussccleleEEvvooluluttioionn

AND RECEIVE

SUBSCRIBE AFREETSHIRT!

If you subscribe
during May and

June 2012
you will receive

a free TSHIRT

FREE TSHIRTS FOR 10 LUCKY SUBSCRIBERS

S2A0V%E CALL (011) 473 8700 with your
details handy or FAX the completed form to
086 554 5022 or email us at
[email protected]
SMS SUBS ME to 33110

PLEASE SEND A SUBSCRIPTION TO: Credit card: Expiry date:
First Name: Account holder:
Surname: Credit Card number:
Postal Address: CVC code (last 3 digits on back of card):

Postal code: Electronic Transfer
Please indicate your name as reference.
Birthday: Payable to RNA Subs, FNB Trade Services 657, Acc no: 62104927259
E-mail Address: Branch code: 254655
Cell number:

(Fax the completed form to us, or give RNA a call on 011 473 8700
Allow 2-3 weeks for processing.)

NOW YOU CAN SUBSCRIBE FROM YOUR CELL PHONE. SEND THE
SHORTCODE ‘SUBS ME’ TO 33110, AND WE WILL GET BACK TO YOU.

SUBSCRIBE

And receive a
FREE TSHIRT

SMS US:

Now you can subscribe from your cell-
phone! Send the short code “SUBS ME”
to 33110, and we will get back to you.