Issue 53 Muscle Evolution

T HIS LATE BLOOMER IS A WHILE SHE MAY HAVE
RELATIVE NEWCOMER MISSED OUT ON A NATIONAL
TO THE SPORT, HAVING TITLE, WITH A YEAR OF
ONLY COMPETED IN HER EXPERIENCE UNDER HER BELT
FIRST COMPETITION IN 2011. JE T’AIME HAS HER SIGHTS You’ve got a bit the process. They had run the Comrades
HOWEVER, JE T’AIME RIBBINK FIRMLY SET ON MAKING of a story to tell marathon before and encouraged me
about how you’ve to try it. I then decided that running the
IS UNDOUBTEDLY GIFTED IN GOOD IN 2012. SO LOOK OUT overcome adversity Comrades would be my challenge for
THE SPORTING DEPARTMENT, SOUTH AFRICA, THIS FIERY in your life, which the year. When I was growing up I always
EXCELLING AT TRAIL AND MOTHER OF THREE TRAINS certainly shows your watched the Comrades marathon and was
LONG DISTANCE RUNNING LIKE THERE’S NO TOMORROW will and strength determined that I would go… one day. In
AT HER FIRST ATTEMPTS AND AND IS READY TO MAKE HER to succeed. Tell us preparation I did the Two Oceans 56km
SHE ALSO TOOK THE KWA MARK AT THE BIG JOBURG about some of the ultra marathon in a time of 5h46min50sec
ZULU NATAL NOVICE BIKINI AND CAPE TOWN SHOWS obstacles you’ve and then completed my first Comrades
TITLE IN HER FIRST YEAR AS A THIS YEAR AS WELL. had to overcome. 86.9km marathon in 11h01min03sec. It was
COMPETITOR. In 2005 I became crazy.
What other sports do you participate in?
weak and lost I was looking for something to do after the
feeling from my Samson’s Classic as I needed to get out of
Before we get into the bodybuilding stuff upper torso down. After numerous tests I the gym and find a new challenge. I came
please tell us how you got that unique name? was diagnosed with Idiopathic Transverse across a 21km trail run, which I entered
My dad named me Je t’aime. He had an LP Myelitis, a condition caused by localised and really enjoyed. I actually finished in
entitled Je t’aime moi non plus (French for inflammation of the spinal cord that blocks third place and I’m now addicted. I recently
“I love you… me neither”) sung by Serge transmission of nerve impulses up and won the last leg of the Dusi Trail Run series
Gainsbourg and his lover Jane Birkin. I down the spinal cord. and I’ve been fortunate enough to place
think it was banned in South Africa at the in the top three for all the trail runs I’ve
time. competed in, except for one in Cape Town
What drove you to become a competitive bikini where I sprained my ankle.
girl? How are you finding the competitive scene so
You’re relatively new to the bodybuilding and I had been training with Boysi Ngocobo far?
fitness industry, so please star t off by telling since mid-2010 and had been following It is complicated. I’m trying to find where I
our readers a bit about yourself. his progress throughout the year. In early fit in to the industry after winning the Kwa-
I’m married with three children. I’m an Zulu Natal IFBB Novice Bikini division, as I
extremely competitive athlete and a super- January 2011 I mentioned to Boysi that I was deemed to be too lean at the National
hyper person. needed a goal, so he encouraged me to Novice Champs. The inclusion of Fitness
work towards and compete at the IFBB Bikini and the uncertainty of the criteria
Where did you grow up and what do you do for Novice Champs. can be very frustrating at times, but I’m still
a living? learning. Each competition is a new lesson
I was born and bred on the Bluff in Durban. I believe you’ve run the Comrades Marathon learnt and I hope to improve on my results
I own the GLAM Hair & Beauty salon too. When was this and what kind of from last year.
located on the Bluff. I have an amazing preparation and training went into getting ready
team and support system which allows for that?
me to do what needs to be done in order I joined the local running club in 2008,
to compete. However, my main job is just doing 4.7km time trials once a week. I
being a good mom. then started running a few short distance
races and made some good friends in

www.muscleevolution.co.za 49

Who assists you with your training, How do you structure your daily eating?
nutrition and competition prep? 04h00 - Oats
I train with Boysi Ngcobo at Virgin 06h30 - Shake
Active Bluff... I mean someone 09h00 - 4 egg whites and 2 rice cakes
has to kick his butt and show him 12h00 - 120g smoked chicken, veg,
who’s the boss! It’s a fact that 100g rice/sweet potato and 2 rice
my muscles are definitely bigger cakes
than his (she laughs)! I also train 15h00 - 100g steak, veg, 100g rice
everyday with Kerry Steyn from and 2 rice cakes
Club Zero Fitness. She has taught 18h00/19h00 - 120g chicken, veg, 2
me a lot in the last three months rice cakes and a shake.
with regard to supplementation, I have a shake after every training
training and nutrition. So my entire session as well.
outlook has changed since 2011 and Do you use any supplements? If so,
I have realised that at 7.5% body what and when?
fat and 48kg I didn’t have the ideal Using such a huge amount of
conditioning for any bikini lineup at supplements is new for me. I wasn’t
nationals. When I get frustrated and taking half of what I’m taking now
I’ve had a crazy day, I’ll go punch the last year. Currently I’m enjoying the
crap out of Cacey, a hardcore trainer entire Supplements SA Pink range,
who trains the local MMA fighters, but I’ve only been using it for three
with my pink boxing gloves at Fit 4 months or so. I also take Chromium,
Life. an Omega 3/6/9 supplement,
What are some of the training principles Flaxseed oil, vitamin C, calcium and
and techniques that you follow? magnesium.
It’s all or nothing everyday. What motivates you and how do you
Tell us a bit about how you structure keep that motivation?
your weekly training. Two things really motivate me. Firstly,
I don’t really have a rest day. Like I I lost my brother in a freak accident
said, I’m super-hyper. I’m up most the year I turned 21. At the time
mornings at 03h30, even Saturdays. he was one of South Africa’s top
I try to sleep in on Sundays until apprentice jockeys. I learnt a hard
05h00. lesson and it motivates me every
During the week my schedule looks single day. Life is way too short to
like this: only give 99%, so I aim to achieve
05h00-05h45 Cardio followed by a everything by always giving 101%.
rush home to get my girls ready for My other motivator is my mom. She
school. has a degenerative eye disease so
07h00-07h45 Weight training - legs/ she is partially visually impaired,
bum (at least three times a week). but she has no limitations and is an
08h00-13h00 Work. amazing women. Similarly I have no
13h30 Weight training with Kerry, limitations, except for those which I
focussing on areas that need work. create for myself.
14h30 I’m with the girls fetching Which international and/or local athletes
and taking them to various sporting do you admire and why?
activities. I really admire Angelique van der
17h30 If I didn’t manage to train in Linde. She always looks so fresh and
the morning then I’ll do some weight radiant. She has a high powered
training targeting legs/bum job, runs a successful business and
Every Wednesday at 08h30 I will do makes time to help others reach their
training goals.
2-3 hours of cycling with the What are your goals for 2012 and
Giba Gorge girls, so I won’t beyond?
do a second weight training I would like to compete in both
session. the IFBB and NABBA federations
Saturdays: Trail running and I’d like to do as many comps as
Sundays: If I don’t have a race I possible. I would also like to make
run and cycle with Kayla. it to Johannesburg and Cape Town
What do you find is the best way to compete. There are literally only
to get into great shape? three or four competitions in Durban
I’m still trying to find what the entire year.
works best for me. I have What has been the highlight of your
however learnt that you can train competitive bikini career so far?
all you want, but if your diet isn’t Winning Kwa-Zulu Natal Novice
right then you’re wasting your Champs and the Samson’s Classic
time. As such, I tend to stay pretty were great highlights for me. I wasn’t
focussed on my diet and I rarely even going to do the Samson’s
have a cheat meal.

50 Muscle Evolution



M.E Classic show as I wasn’t ready and I Tell us one thing that people don’t know
hadn’t prepped for it, so my entry was a about you.
Fast facts: last minute decision. This meant that it I think everyone knows I have three
was crazy backstage. Rheta and Jenna awesome little girls, who are as sporty
Favourite body part: I love training my upper were trying to help me get ready. I’m and hyper as I am. Put me next to a pool
body at the moment, particularly my back, which generally pretty organised, so being or a field where my girls are competing
was my weak spot in 2011. and I’m the loudest mommy there. I’m
Favourite cheat meal: Anything with peanut disorganised and relying on the one running around with the juice
butter or Nutella. others to help me was totally and snacks for the team... I just can’t
Favourite movie: I’m a series junkie. I enjoy CSI insane, but we all had a blast. help myself.
and Grey’s Anatomy. I generally only get to watch What do you enjoy the most about You’ve excelled in local competitions in
movies when I’m taking my girls to the cinema. the industry and competing? such a short period of time. What advice
Favourite music: Anything goes, but lately I’ve I love seeing how I can change would you give to aspiring athletes and
been enjoying the best SA has to offer like Prime my body from one week to the fitness models?
Circle, Freshly Ground, Just Jinger, The Parlotones next purely by adjusting my diet Find someone who you can rely on and
and, for a good laugh, Jack Parow. and training. I also find great who wants to see you succeed. That’s
reward in constantly challenging the person you listen to. Everyone has
myself to be better. an opinion and some sort of advice and.
Did you have fun at the photo shoot? While its great that they have taken
Of course. Listening to you and the the time to give it to you, it can get
photographer Paul talk the biggest extremely confusing and can really set
load of garbage was hysterical. you back as you can easily lose sight of
What else do you do if you’re not your goals.
bending iron and giving your trainer a Are there any quotes you live by?
hard time? “Pain is only weakness leaving the body”
My family always takes priority. and “obsessed is just a word the lazy use
Training is second to that. If I’m not to describe the dedicated”.
running around after my girls or in What’s in your gym bag?
the gym then I’m at work. A towel, iPod, chewing gum, water
What other hobbies or interests do you bottle, shake, gloves, lip gloss and
have? deodorant.
Jukskei… no just kidding. I love doing What are your top competition
anything outdoors. Once a week I run tips?
with the Racing Snakes at Giba Gorge. Competing is not just
The distances we run can vary between about the training, the
8-24km, but I enjoy going to extremes, dieting and the costume.
as well as the technical aspect of trail You have to do the ‘little
running. Running through cob webs, things’ right, like
rivers, gravel, up a gorge or climbing the tan, the smile,
over fences also makes it loads of fun. hair, makeup and
I also ride once a week for a few hours accessories.
with the Giba Girls at Giba Gorge. It can It’s the total
be hectic as I’ve literally had to learn package.
how to ride a bicycle from scratch. I’ve
fallen a lot and have loads of scratches M.E
and bruises, but it’s pretty extreme,
which I love and I can hold my own.
I also enjoy doing extreme
activities such as bungee
jumping, sky diving, bridge
swinging or Great White shark
cage diving. I’m petrified
of taking that step off the
bungee platform, yet I’ll
do it anyways to feel that
adrenaline rush.
It really is mind
blowing.

52 Muscle Evolution







M.E RESEARCH By Mario Van Biljon, NHdip:Microbiology

SYOUUPRERRESSUILZTES
WITH THESE 5 POWER HOUSE
AMINO COMBOS

56 Muscle Evolution

FROM BUILDING AMAZING
MUSCLE AND AMINO ACIDS
BURNING BODY FAT TO
RAMPING UP PHYSICAL
PERFORMANCE, AMINO SOME OF THE MAJOR
AREAS WHERE AMINO
ACIDS PLAY A CRITICAL ACIDS CAN SUPPORT
ROLE IN ALMOST OUR EFFORTS IN AND
EVERY ASPECT OF OUT OF THE GYM
OUR BODYBUILDING INCLUDE:
ASPIRATIONS.
>>Muscle repair and growth
>>Improved mood,

It should come as no surprise then concentration and sleep

that many of the better informed and >>Improved immune

more accomplished athletes rely system function and the

on amino acid supplementation, in maintenance of

addition to their daily protein intake, general health

to assist them in their quest for more >>Aids in healthy digestion

muscle, less fat and enhanced workout
performance. If that’s what you are
looking for then read on to learn more.

1JACK UP TESTOSTERONE LEVELS
WITH D ASPARTIC ACID AND ZMA

Perhaps more than any other group of stress, which is part and parcel of
athletes on earth, bodybuilders know all too the sport of bodybuilding, results
well that increased testosterone production in significant losses of zinc and
supports increases in muscle mass, strength magnesium. Such losses can have a
and power, coupled with decreases in body catastrophic effect on endogenous
fat, decreased levels of fatigue and enhanced hormone production and often
inter-workout recovery. results in hard-training athletes
displaying sub-optimal natural
To keep our bodies performing at their testosterone levels. Fortunately
peak while we subject ourselves to the there is a solution, as university
rigours of regular intense weight training, research has demonstrated that
it’s vitally important that we ensure natural ZMA supplementation can restore
testosterone production is optimised. For optimal zinc and magnesium status in
aspiring bodybuilders there are numerous these athletes, thereby significantly
benefits associated with increased increasing free and total testosterone
testosterone levels, not least of which are levels, as well as insulin-like growth
higher energy levels, a greater sense of factor (lGF-1). In fact, some research
well-being, improved sexual drive, exercise has demonstrated 30% increases in
endurance and muscle anabolism, as well as free and total testosterone levels
optimised body fat metabolism. in those supplementing with ZMA
compared to a more than 10%
D-Aspartic Acid is an amino acid present decrease in the placebo group.
in the neuro-endocrine tissues of humans,
which plays a role in the synthesis of both With the aforementioned in mind,
leutinising hormone (LH) and testosterone. supplementing on a consistent basis
LH is secreted in a pulsatile fashion and with both D-Aspartic Acid and ZMA
is responsible for signalling the release of could provide a one-two punch in
testosterone from the testes. your quest for improved recovery and
greater gains in muscle and strength.
Scientific research shows that D-Aspartic
Acid supplementation has the ability to RECOMMENDATION:
significantly elevate natural testosterone
levels, with a recent study indicating that a D-Aspartic Acid –
daily dose of 3g can raise testosterone by as take 1500mg twice
much as 33% in as little as 12 days. daily.
ZMA – follow label
ZMA is a highly bio-available anabolic dosing instructions
mineral support complex containing and try to consume
amino acid chelated (chemically bound) on a reasonably
zinc and magnesium. Clinical research has empty stomach
demonstrated that rigorous exercise and before bed.

M.E INTERVIEW

2IGNITE FAT LOSS WITH precursor to the adrenal hormones
L-CARNITINE AND L-TYROSINE norepinephrine (nor-adrenalin)
and epinephrine (adrenalin). As
With a couple of months of the new function of L-Carnitine is to transport the L-Tyrosine is a precursor of dopamine,
year under our belts we should all have fatty acids into the mitochondria. From supplementing with it can heighten
dusted off the last remnants of the there, they’re converted into energy that mental alertness, drive and focus,
holiday cob-webs and re-focussed our can be used by working muscles during increase the feeling of well-being and
physique goals. For many of us that training. It is therefore theorised that the offset physical and mental fatigue. This
means that shedding body fat is likely amount of fat burned during exercise is because dopamine is associated with
to feature as a top priority following the is directly related to muscle L-Carnitine the ‘reward centre’ in the brain and when
common holiday derailment brought levels and that a well-stocked reserve larger concentrations are present you
about by overindulgence. For those of of L-Carnitine allows us to efficiently tend to experience feelings of positive
you in this boat, it may not be a bad idea convert stored fat into expendable reinforcement and happiness or joy.
to re-look your supplementation strategy energy. This should ultimately enable For those dieting, L-Tyrosine
to ensure that it delivers on your New more intense workouts, as well as more supplementation may therefore be a
Year’s physique aspirations. With that in efficient fat metabolism. In other words, useful adjunct to your quest to shed
mind, the amino acids L-Carnitine and taking L-Carnitine while dieting should body fat because, when stressed, you
L-Tyrosine are two weapons you may prompt your body to use more fat as an may turn to food for comfort, which
want to add to your arsenal in your quest energy source, while also preventing ultimately leads to weight gain and
to shed body fat. premature fatigue during workouts. more stress. With many people looking
for relief from both, L-Tyrosine has
L-Carnitine is an amino acid that is And clinical research backs the proven to be successful in relieving
very useful for getting shredded. Fats are aforementioned hypothesis. As an stress and controlling appetite. Due
burned for energy inside muscle cells at example, in a three-month clinical to L-Tyrosine’s involvement in the
structures called the mitochondria. The trial, 18 test subjects were given 2g production of stress hormones, your
body may not produce enough of it
IT IS THEORISED THAT THE of L-Carnitine per day or from phenylalanine while under stress.
AMOUNT OF FAT BURNED a placebo, along with a Scientific data thus suggests that as
DURING EXERCISE IS DIRECTLY physical training and diet a precursor to the neurotransmitters
RELATED TO MUSCLE programme. The results dopamine, norepinephrine and
L-CARNITINE LEVELS AND showed that the L-Carnitine epinephrine, L-Tyrosine can help reduce
THAT A WELL-STOCKED group lost an average of stress, speed up your metabolism and
RESERVE OF L-CARNITINE 5.1kg, while the placebo promote weight loss.
ALLOWS US TO EFFICIENTLY group lost an average of RECOMMENDATION: Based on available
CONVERT STORED FAT INTO 0.518kg.
EXPENDABLE ENERGY. research you should support
L-Tyrosine is an amino your body’s fat burning ability by
acid that is synthesised supplementing with 1000-2000mg
from phenylalanine of L-Carnitine prior to exercise and
and is a precursor of 250-1000mg of L-Tyrosine, taken
the neurotransmitter 1-3 times daily at least 30 minutes
dopamine. It is also a before meals.

3SUPER-CHARGE POWER,
STRENGTH AND
MUSCULAR ENDURANCE
WITH CREATINE AND
BETA-ALANINE

As it is every aspiring bodybuilder’s reason. It is a natural substance found bouts of high intensity exercise such as
goal to build muscle and gain power in the body and plays a very powerful weight training.
and strength in the fastest possible role in energy metabolism. By now Creatine supplementation boosts
time frame, it comes as no surprise almost everyone who has the desire to intra-muscular levels of creatine
that supplements in the muscle build muscle is aware of the numerous phosphate. This, in turn, yields two
building category are the most sought- university studies that have scientifically important lean muscle supporting
after, attracting more attention from demonstrated the safety and efficacy benefits:
researchers and gym rats alike than any of creatine supplementation, showing 1. Increased strength, lifting
other category of sports nutrition. In this increases in strength, power to weight performance and recovery as a result of
respect the two amino acid derivatives ratio, lean body mass and endurance. optimised ATP (energy) production
below probably lead the way. Creatine lets an athlete train harder for 2. Enhanced cellular hydration, which
longer and is particularly effective at provides a muscle-cell volumising effect
Creatine is the most popular sports boosting performance during repeated that stimulates pathways to turn on
supplement in the world and for good

58 Muscle Evolution

protein synthesis, thus further supporting add 2-3kg of lean muscle mass over the first
your efforts to build lean muscle mass. 4-6 weeks of supplementing with these two
Beta-Alanine, on the other hand, serves powerhouse supplements.
as a building block of the lactic acid
buffering amino acid, Carnosine. A build- RECOMMENDATION: Supplement with
up of metabolic waste during exercise
limits muscle contraction, with lactic acid 5-10g of creatine daily, taken with
one of the biggest contributors to muscle your post-workout shake, along
fatigue. If lactic acid can be buffered, with 2-4g of Beta-Alanine. Half
muscle strength can be maintained for of this dose should be taken pre-
a longer period while training before workout and the balance during the
fatigue sets in. Carnosine is very effective course of the day. Expect significant
at buffering the lactic acid burn during observable benefits to begin after
intense working sets. Supplementing four weeks, with maximum results
with Beta-Alanine is clinically proven to realised after 10 weeks of continuous
boost muscle Carnosine levels, thereby supplementation.
delaying muscular fatigue to improve
workout performance. This means that CVALDWAETAURROCBRYNRTUIOINEKFCFISGFNFAIENGEICRNCEIISTNDTIEESIGTVBNSEUTS.HREEN
those involved in exercise where lactic Shameen Adams
acid build-up can be a limiting factor, such
as weight training, stands to benefit from
Beta-Alanine supplementation. In the gym,
this translates into more reps with a given
weight and thus a greater stimulus for lean
muscle growth.
Combining Creatine supplementation
with the intake of Beta-Alanine provides the
extremely synergistic effect of enhancing
workout performance
by supporting
increased muscle
contractile strength
and power output,
while simultaneously
increasing muscular
endurance. This
enables you to do
more reps and
increase your
workload in each
exercise set, so don’t
be surprised if your
strength levels HACTARHRELADETETIRNEFETORLREATILNSOANNGER
skyrocket and you

4PUMP-UP PERFORMANCE
WITH L-ARGININE AND
CITRULLINE MALATE

When you’re pushing it to the limit, day L-Arginine is an amino acid that is
in and day out, you want a supplement converted in the body to produce Nitric
that’s going to help you blast through Oxide gas. The most effective Nitric
each and every rep. You’ve probably got Oxide-boosting supplements therefore
the basics down with creatine and BCAA- contain efficacious doses of L-Arginine
rich whey protein, but what else can you and/or its derivatives, such as L-Arginine
add to the mix? Perhaps something to Alpha-Ketoglutarate (AAKG). Elevated
pump up your workouts and make your Nitric Oxide levels in the blood ensures
veins and muscles feel like they want to maximally dilated blood vessels during
explode? For those looking to pump up training, which in turn allows nutrient
their physical and mental performance and oxygen-rich blood to flow more
then pre-workout Nitric Oxide-boosting freely through your vascular system.
supplements can provide the kick you’re Increased blood flow to working muscles
after to feel and see results. also creates that sought-after muscle

>>

Muscle Evolution 76

M.E INTERVIEW

pump, along with the increased above, L-Arginine is needed to 5WARD OFF
delivery of important nutrients such produce Nitric Oxide, a component THE RAVAGES
as amino acids, glucose, fats, fluid and in cellular communication and OF CATABOLISM
electrolytes. They also effectively and vasodilation. In addition to this, WITH L-LEUCINE,
rapidly remove metabolic waste from L-Arginine is important to the body L-VALINE AND
the fatigued muscle tissue. Enhanced in a variety of other ways, including L-ISOLEUCINE
muscle pumps, improved endurance the removal of excess ammonia, for
and intra-set recovery all contribute to protein synthesis and the secretion of The Branched Chain Amino Acids
better, more intense muscle building essential hormones. (BCAAs) L-Leucine, L-Valine and
workouts. L-Isoleucine are vital substrates for
Through its role of speeding up the other amino acids, which are released
L-Citrulline Malate is a compound removal of lactic acid and ammonia in large quantities during intense
made up of Citrulline, a non-essential from working muscles, as well as its exercise. Furthermore, BCAAs are used
amino acid and Malic Acid. Malic ability to synergistically compliment directly for fuel by muscles, which
Acid is involved in aerobic cellular L-Arginine’s role in promoting spares muscle tissue from catabolism.
respiration, where it recycles lactate Nitric Oxide production, L-Citrulline In order to minimise this risk of muscle
and pyruvate to promote efficient Malate is a valuable adjunct to catabolism, it is therefore vital to
energy production and protect strength athletes, power-lifters and ensure an adequate daily intake of
muscles from fatigue. Citrulline bodybuilders looking to improve BCAAs, especially in light of the fact
Malate is also involved in the physical performance and recover that they are essential amino acids.
synthesis of L-Arginine. As discussed quicker from intense exercise. This means that they need to be
consumed in dietary or supplemental
Vusi Njisane form because the body is unable to
manufacture them by itself.
RECOMMENDATION: To effectively boost
Consider too that research indicates
intra-workout Nitric Oxide levels, that BCAAs taken before intense
pump up your physical performance training spares muscle reserves during
and achieve skin bursting muscle training, thereby enhancing physical
pumps, consume Arginine at a dose performance and restricting cortisol
of at least 3g (from L-Arginine or an release during exercise. Furthermore,
Arginine derivative such as AAKG), post-exercise consumption of BCAAs
in combination with 3g of Citrulline has been shown to have anabolic
Malate, 30-45 minutes before (tissue building) benefits as it enhances
working out. recovery and post-exercise protein
synthesis rates.

Of the three aforementioned
BCAAs, L-Leucine appears to be the
most important. A number of recent
scientific studies have demonstrated
that L-Leucine stimulates protein
synthesis more than any other and
indicates that it is very likely the major
BCAA responsible for the anabolic
effects of protein. Supplemental
Leucine therefore allows the muscle
to achieve maximum protein synthesis
and anabolic recovery and, for this
reason, it is normally included in BCAA
formulations at a level 2-3 times that of
L-Valine and L-Isoleucine.

RECOMMENDATIONS: Supplement with

a BCAA formulation containing a
L-Leucine:L-Valine:L-Isoleucine ratio
of between 3:2:1 and 3:1:1. Take
5g of this BCAA formulation 30-45
minutes prior to training and another
5g immediately after training, along
with a serving of whey protein (ideally
supplying at least 30-40g protein) for a
combined post-training total of 12-15g
of BCAAs (5g as free form BCAAs and
the balance from the whey protein).

M.E

76 Muscle Evolution



M.E NUTRITION By Mark Stent (B.Sc, Dipl Dat)

FUEL UP WITH THE

RIGHT DISCIPLINE

TO GET YOU

THROUGH THE DAY

AT THE OFFICE

8STWAAYYOSNTTORACKBUILDING AN AMAZING
PHYSIQUE IS ABOUT EATING
PROPERLY, TRAINING HARD,

AT WORK RESTING ENOUGH AND
SUPPLEMENTING PROPERLY,
24 HOURS A DAY, 7 DAYS A
WEEK. THIS MEANS THAT
BODYBUILDING IS CERTAINLY
NOT DONE ON A PART-TIME
BASIS. IN A PERFECT WORLD
Meetings, business lunches, travel, THIS WOULD BE EASY – EAT,
colleagues, rushing around and 2Never skip breakfast SLEEP, TRAIN, GROW AND
sitting in front of a computer all day Eating a healthy breakfast is a sure re
can all potentially steer you o course and way to boost your metabolism and get STAY RIPPED. SADLY MOST
away from your goals and good intentions. your fat-furnaces burning. It will also OF US ARE UNFORTUNATE
reduce cravings by providing your body
Luckily, with a little planning and discipline with much-needed energy after the night- ENOUGH TO HAVE A
MASSIVE DAILY HURDLE IN
you can combat this necessary evil and stay OUR WAY - WORK!
long fast, and will level out your glycogen
on track with your goals. Here are a few small levels.
things you can consider and do to If you nd yourself
help you out in the workplace: overeating at lunch or at a premium when deadlines are looming.
Tiredness can leave you looking for short-
1Planning is king choosing unhealthy term energy solutions such as sugar and
As humans we get hungry food options during the chocolate bars. Firstly, they don’t help with
and as athletes we get even day, it may be because your tness goals and, secondly, they can
hungrier. If there is no healthy you skipped this super- cause a more severe mid-afternoon slump.
food available then KFC, vending AYAGODNODUDWREYRGBOORGUENSAWGTK,OOFDNAU’STDT,E! important meal.
machines and drive-throughs all As one third of the nutrition-training-rest
become more and more appealing. The 3Eat more bodybuilding triad it’s important to try to get
key is to never allow a situation to arise protein 7-8 hours of sleep every night, as often as
Protein is a bodybuilder’s ‘obsession- possible, to avoid feeling tired.
where you are left without healthy food food’ for a reason.
options when you need something to eat. Supplements such as ZMA, GABA and
Get a cooler bag and BPA-free plastic Protein helps to preserve muscle and Melatonin are great for helping the sleep
requires calories to digest, which process.

containers. Prepare your meals the night sparks a thermogenic effect. 5Co ee… the bulk-me-
before by separating the containers into Protein also slows the release of up pick-me-up
meals that contain good food sources like Co ee and tea are part of the
chicken, fish and vegetables. carbohydrates into the system, which corporate lifestyle. Sta meet at the
will help with that afternoon
Consider leaving healthy convenience slump, which often sends co ee area for social chats and breaks
foods such as canned tuna, protein bars and you straight for the vending from work. Co ee is also served in
rice cakes at the o ce for those days when machine. meetings and is often used to help sta
you end up forgetting your cooler bag. stay alert and awake over deadlines.
4Get more
The rst couple of weeks spent trying to quality sleep While this ca eine x may be the
get into this routine is di cult, but if you stick saviour for many o ce workers,
with it, it will become second nature. Sleep can sometimes be

MORE SLEEP = LESS PICK ME UPS = LESS FAT = MORE MUSCLE = HAPPIER YOU

62 Muscle Evolution

a cup of co ee with full cream milk can over a drink or meal. In this instance go
contain over 400 calories... and that’s for purer alcohols such as vodka and
before you’ve even added sugar. Five mix it with water or diet sodas.
cups a day can easily equate to over 2000 Be careful of cordials as they
calories, and adding sugar increases generally contain a lot
that number substantially. That’s almost of sugar.
enough calories for a full day’s eating!
The key to any successful
It is therefore plain to see how easy it tness and dietary
is to thwart your tness goals by drinking programme is consistency,
too much co ee, especially if you’re so I’m not saying don’t
adding sugar. If you must drink co ee take cheat every now and then,
it with fat-free milk or milk-free. Rather or don’t enjoy a snack with
add a sweetener such as Xylitol to keep the crew or celebrate an
the calories at a minimum. o ce coup. Just keep it
simple, plan ahead and
6Meetings and have some self control. If
snack plates you do this then work-
time doesn’t have to
It’s very common to walk into an be the downfall of
important meeting where they are your bodybuilding
serving co ee, tea and plates of snacks, success.
such as sausage-rolls, calorie-laden mini
sandwiches and other tasty treats. I’m sure M.E
the meeting coordinator means well, but
they don’t have the same goals we do.

The best option here is to control your
environment. Bring your own food and
make other meeting attendees feel bad
about eating the mini-snacks. You will be
thankful when your waist stays small and
their waistlines bulge over their pants.

7Control who you
socialise with

Unsupportive work colleagues who
tempt you at the vending machine or

nd pleasure in mocking you about your
dietary preferences have no place in your

tness life. This may sound harsh but
avoid them, at least until you have gained
more self-control. Chances are the only
reason they mock you is because, deep
down, they envy and want your level of
motivation and your physique.

8Avoid alcohol… unless
you really have to

We all know that alcohol is extremely
high in calories and that it can increase
oestrogen levels and decrease
testosterone levels. As such, alcohol
obviously has no place in the routine of a
serious tness fanatic.

Unfortunately
there will always
be a client who will
only sign the deal

PLAN AHEAD...

PACK A LUNCHBOX
WITH GOOD FOOD
LIKE
SOURCES FISH AND
CHICKEN,
VEGETABLES.

www.muscleevolution.co.za 76

M.E RESEARCH By Adel Moussa (reprinted with permission from www.vpxsports.com)

COCONUT:

NATURE’S PERFORMANCE

SUPERFOOD

MANY OF THE HEALTH BENEFITS OF COCONUT
PRODUCTS HAVE BEEN KNOWN FOR DECADES.
THEY HAVE BEEN LISTED IN COMPENDIA SUCH AS
J.L. HARWELL’S PLANTS USED AGAINST CANCER
(HARWELL. 1969) AND DISCUSSED IN HUNDREDS
OF ARTICLES IN MEDICAL AND AGRICULTURAL
JOURNALS FROM ALL OVER THE WORLD.

>> Coconut Oil

NOT ALL SATURATED FATS ARE CREATED EQUAL
Fighting fat with fat? Only a circles as a superior form of fat,
decade ago the idea that you notably by the Parillo camp,
could decrease your body-fat who had their athletes ingesting
by eating more, not less, of this upwards of ten tablespoons
calorically dense macronutrient per day - although this trend
sounded ridiculous. Over the in bodybuilding has become
last few years however, the so lukewarm lately. And because
called “good fats”, a term that these fats are readily used as
Nevertheless, oil, pulp and the usually refers to the essential energy and not metabolised
electrolyte-laden water of the long-chained polyunsaturated like traditional fats, endurance
tropical “tree-of-life” (Adkins. fatty acids linoleic (omega-6) and athletes have cottoned onto the
2005) have only recently regained linolenic (omega-3) acid, have use of coconut oil as a superior
the attention of an autodidact gradually been installed as the fat to be included in their training
faction within the ever-growing saviours of an obese society. diets and protein shakes, a trend
health and fitness community Saturated fats, on the other that has continued steadily
on the Internet. This is reason hand, are still held responsible for the past few decades. And,
enough for us to take a closer look for most, if not all of the ailments needless to say, the Paleo-diet
at long-standing, as well as more the Western obesity epidemic crowd has been all over this food
recent research on the weight- has brought about. Rightly so? as well and we find it being used
loss, health and performance Probably not, as recent, as well as as everything from a flavouring
related effects of some of the hitherto overlooked (or should we in Paleo-friendly shakes to Thai-
products that are derived from this say “ignored”?) scientific research influenced Paleo recipes.
fruit - the medical use of which on the diverse health benefits of Due to its saturated fat content
is part of Ayruvedic medicine, coconut oil and related products of 92% coconut oil, prior to the
which has been documented in would indicate. advent of the American edible oil
Sanskrit as early as 4,000 year ago The truth is that the Medium industry in the 1940s, had been
Chain Triglycerides (MCT) in highly placed among the major
(DebMandal. 2011).

coconut oil are metabolised sources of dietary fats in the US
differently than your “usual” fatty (DebMandal. 2011). Despite that
acids. Throughout the ‘90s MCT fact, it has long passed under
oil was promoted in bodybuilding the radar of paradigmatically

64 Muscle Evolution

indoctrinated dietitians, of whom Fats fighting fats
only a handful will be aware that Contrary to mainstream beliefs,
the properties of the fatty acids coconut oil can also reduce waist by Nevin and Rajamohan (Nevin.
from coconut oil are fundamentally 2004) that found profoundly
different from those of animal circumference and improve blood decreased levels of total cholesterol,
origin. lipids. Reduced weight gain and a
decrease in the size of fat depots, triglycerides, phospholipids, LDL and
With an MCT content greater VLDL cholesterol, as well as increases
than 50%, coconut oil does not especially in the abdominal region, in HDL and reduced LDL oxidation
undergo the same degradation are scientifically established
and re-esterification processes (all beneficial effects in view of heart
by which our bodies metabolise benefits that coconut oil owes to the health) in male Sprague-Dawley
long-chain fatty acids. Upon aforementioned metabolic effects rats after 45 days on a
digestion these coconut fats yield of its high MCT
saturated medium chain free-fatty content. Only a few BODYBUILDERS diet containing 8% of a
acids (MCFAs) and monoglycerides polyphenol-rich virgin
such as lauric acid, which can be months ago, Liau ON LOW coconut oil. There were
absorbed intact from the small et al. published the
intestine and therefore constitute a results of a study in CARB DIETS also overall improvements
readily available energy source. This the course of which USE MCTS in the cardiovascular risk
has been shown to “potentiate but 20 healthy but obese AS A NON profile of overweight
not initiate” ketosis (Yeh. 1976). (BMI>30kg/m ) Malay women who had received
volunteers lost a an MCT-based (50%,
Among bodybuilders and gure significant amount INSULINOGENIC just like coconut oil)
athletes on low carbohydrate diets, ENERGY polyphenol- and omega
the use of highly puri ed lauric acid 3-enriched supplement for
(MCT) products as a purportedly of abdominal fat (as SOURCE.
non-insulinogenic* energy source has
become increasingly popular - also measured by waste 27 days (Bourque. 2003).
because MCFAs and monoglycerides circumference)
from coconut oil cannot be stored in consequent to the introduction Taken together
fat tissue. these results effectively reduces
of two tablespoons (ca. 30mL) of the first statement of the diet-
*With regard to the “non- supplemental virgin coconut oil into
insulinogenicity” of MCTs it should their diets. heart hypothesis, namely “dietary
be noted that studies from the late saturated fat increases bad
1970s showed profound increases in Due to the methodological cholesterol and thus leads to heart
insulin, a subsequent drop in blood limitations of the study it is difficult
glucose and respective increases to say whether the reduction in waist disease”, to absurdity.
in human growth-hormone (HGH),
30-90 min after the administration of circumference was the result of an
purified MCT oils to healthy children unconscious reduction in caloric
(Valls. 1978). intake in response to the appetite
suppressant effects of coconut oil
The latter is not the only (St-Onge. 2003), or possibly even a
advantage that this tropic oil has direct consequence of increased rates
from a dieter’s perspective though. of fatty acid oxidation, as they have
In both animal and human studies been observed in response to MCT
the immediately metabolised feeding in previous studies.
MCTs from coconut oil have In another study conducted on
been shown to increase resting 40 abdominally obese women on a
energy expenditure and trigger a 12-week trial, the subjects took three
metabolic shift towards increased 10ml servings of virgin coconut oil
oxidation of long chain fatty acids with each of their three main dishes
(Papamandjaris. 2000; St-Onge. (Assunção. 2009). Contrary to what
2003; Nagao. 2010). mainstream dietary wisdom would MARIUS DOHNE

indicate, the subjects in the coconut
group also exhibited elevated levels
of the purportedly “good” HDL-
cholesterol (48.7 vs. 45.0) and a more
favourable LDL:HDL ratio of 2.41:3.10,
as opposed to the women
in the soy oil group. This
result is of particular
importance in light of the
publicly held prejudices
against all saturated fats.
Assancao et al.’s
observations are
corroborated by the
results of a 2004 study
>>

REDUCE THE CARBS.... Muscle Evolution 76

EAT MORE GOOD FAT TO LOSE WEIGHT.

>> Established weight loss benefits of coconut oil:

Less-known than its immediate >>Constitutes a carbohydrate-free source of readily consumption of the tropical
effects on metabolic rate, fatty available energy oil has on fat absorption
acid oxidation and weight loss is >>Increases fatty acid oxidation (Papamandjaris. 2000) from the gut (Chui. 1994;
the interaction of coconut oil with >>Increases uncoupling protein 1 (UCP-1) in rodents on a Wanke. 1996) and the
another somewhat controversial energy restricted diet (Portillo. 1998) commonly observed
weight-loss supplement. >>Increases anti-obesity effects of CLA (Hargrave. 2004; HIV-related shift in the
Hargrave. 2005; Ippagunta. 2010) distribution of adipose
In a series of studies, Hargrave >>Coconut oil (and related products) exhibit anti- tissue (lipodystrophy) from
et al. have shown that a coconut bacterial, anti-viral, anti-fungal activity the extremities, gluteal
oil-enriched diet increases the region and face to the neck
anti-obesity effect of conjugated and abdominal region
linoleic acid (CLA), while a diet that (Vázquez. 2006).
is high in polyunsaturated fatty In view of recent research be supported by the results Scienti c evidence
acids reduces it (Hargrave. 2004; on the interaction of gut
Hargrave. 2005; Ippagunta. 2011). biota and host metabolism of a 2007 study by Ogbulu et for another, even more
or, in other words, the e ect
Blah blah blah blah bka the bacteria in your intestines al., who found virgin coconut commonly cited health
Blah blah blah bla have on your e orts to
lose weight (cf. Cani. 2007; oil to be superior to the bene t of coconut oil,
A SERIES OF DiBaise. 2008; Tsai. 2009), the
STUDIES HAVE anti-obesity e ects of the pharmacological anti-fungal namely its reviving e ect
SHOWN THAT A monogylcerides from coconut
COCONUT OIL oil could easily start before uconazole (Ogbolu. 2007). on thyroid metabolism, on
ENRICHED DIET digestion. Monolaurin, for
INCREASES THE example, has well-established Reliable reports or even peer- the other hand, is literally
ANTI OBESITY anti-bacterial properties reviewed, controlled studies on non-existent. While it
EFFECT OF CLA. and has been shown to kill
a host of pathogens ranging the purported bene cial e ects stands to reason that the
66 Muscle Evolution from Escheria coli (E. coli), of coconut oil on HIV are still substitution of coconut oil
Pseudomonas aeruginosa (P.
aeruginosa), Staphylococcus scarce though, which makes the for goitrogenic seed oils,
aureus (S. auereus) and commonly cited such as rapeseed
Candida albicans (C. albicans) bene cial e ects of COCONUT OIL HAS oil (Carroll.
coconut oil on HIV BEEN USED IN 1949), would
to Salmonella spp. and questionable. In a THE TREATMENT improve thyroid
Clostridium jejuni. study published in AND/OR metabolism,

It’s no wonder then the Indian Coconut PREVENTION OF there is not a
that coconut oil has Journal (yes, such GERM RELATED single peer-
been used e ectively a thing exists), DISEASES. reviewed study
in the treatment and/or
prevention of all sorts of Conrado S. Dayrit that would corroborate
germ-related diseases,
such as stomach ulcers, reports the results of one of the the proposition that
sinusitis, dental cavities,
food poisoning, and few existing trials, in which 15 coconut oil would improve
urinary tract infections
(Alviano. 2008). Even HIV patients received treatment thyroid function. In
lipid coated viruses, such with three 7.2g doses of fact, a commonly cited

monolaurin per day, three 2.4g overfeeding-study on

doses of monolaurin per day the metabolic bene ts of

or three 15ml doses of coconut MCTs vs. long chain

oil per day (Dayrit. 2000). The triglycerides by

study outcomes, were not Hill et al. found

as unambiguous as Dayrit’s “no di erences in

conclusion: plasma levels of

“[t]his initial trial confirmed thyroid hormones

the anecdotal reports that due to type of fat”

coconut oil does have an (Hill. 1989).

as the visna virus, CMV, anti-viral effect and can

Epstein-barr, in uenza, beneficially reduce the viral
load of HIV patients”.
pneumonia and hepatitis To wit, only nine of the

C virus are susceptible to 15 patients experienced
the disrupting e ect the reductions in viral load after

MCFAs in coconut oil have six months of treatment
on their cell membranes and these reductions were

(Arora. 2011). statistically signi cant in

In the health and tness only three patients. However,

blogosphere, virgin coconut the fact that coconut oil

oil is also often cited as doesn’t appear to have an

the natural treatment immediate bene cial e ect

strategy of choice for on HIV does not mean that

Candida overgrowth, a patients cannot bene t

recommendation which would from the e ects that regular

This article is published courtesy of VPX Sports – check out their newly designed homepage on

www.vpxsports.com for more articles like this one, uploaded daily.
Full article and references available from:
http://www.vpxsports.com/article-detail/supplements/superfood-meets-science-coconut-part-one
http://www.vpxsports.com/article-detail/superfood-meets-science-coconut-part-ii

http://www.vpxsports.com/article-detail/supplements/superfood-meets-science-coconut-part-iii

Established health benefits of coconut oil Established
health benefits
>> Increases high-density lipoprotein (HDL) (Nevin. 2004) of coconut water
>> Decreases total cholesterol, triglycerides, phospholipids, LDL and VLDL
cholesterol levels (Nevin. 2004) >>Makes an excellent low-calorie,
>> Decreases oxidation of LDL (Nevin. 2004) highly nutritive soft-drink replacement
>> Exhibits strong anti-bacterial, anti-viral and anti-fungal activity (Alviano. 2008; (DebMandal. 2011)
Arora. 2011; Ogbolu. 2007) >>Helps with rehydration in athletes
>> Improves fat absorption from the gut in HIV-patients (Chui. 1994; Wanke. 1996) (Saat. 2002; Ismail. 2007)(1), as well as
>> Partly reverses HIV-induced lipodystrophy (Vázquez. 2006) consequent to gastric flu and diarrhea
(Kuberski. 1979)
POWERFUL CONSTITUENTS It’s a formidable hydration sports drinks for coconut >>Ameliorates free radical production
Unlike the oily fraction of the agent for athletes (Saat. water. In a 2010 study and lipid peroxidation (Loki. 2003)
tropical fruit, coconut water, 2002; Ismail. 2007) with by Bhagya et al., for >>Reduces blood pressure and
the raw or dried (copra) kernel, almost ideal concentration example, the addition induces the expression of nitric oxide
coconut cake, the shell and the of inorganic ions, such as of coconut water to (Loki. 2003; Bankar. 2010)
coir (a bre extract from the potassium (290mg%), sodium an experimental high >>Protects the liver from exogenous
husk of coconut) have not yet (42mg%), calcium (44mg%), fructose diet in rodents toxins (Loki. 2003, Effiong. 2010)
gained signi cant popularity magnesium (10mg%) and e ectively reversed diet- >>Exhibits antithrombotic and cardio-
outside of the tropical and phosphor (9.2mg%), and induced blood pressure protective effects (Prathapan. 2010)
subtropical regions, which is has even been used as an increases and reduced the
also where the majority of the intravenous hydration uid level of total cholesterol, MORE THAN JUST
annual production of 61 million on occasion (Campbell-Falck. triglycerides and free fatty BY PRODUCTS
tons comes from. 2004). Moreover, coconut acids both in serum and A handful of byproducts from the production
water has been shown, in tissues (Bhagya. 2010). of coconut oil, water and milk have recently
COCONUT WATER: scienti c studies, to reduce These anti-hypertensive, caught the attention of Western allopathic
NATURE’S ORIGINAL free radical production and as well as its scienti cally medicine. The husk, which has traditionally
SPORTS BEVERAGE lipid peroxidation (Loki. 2003). established liver- been used in the production of charcoal, fuel
The tender coconut water, the It exhibits anti-thrombotic protective e ects (Loki. and brooms, for example, exhibits similar (in
liquid endosperm of the fruit, activity (Reena. 2010) and 2003, E ong. 2010) could some regards even superior) health bene ts
which has a caloric value of has ameliorative e ects on be of particular interest as the oil and water of the“tree-of-life”. In fact,
only 17.4kcal per 100g does high blood pressure, which for users of performance scientists believe that the aqueous extract from
not only make for an “excellent are mediated by its high enhancing drugs, who C. nucifera husk bres could be a potential
soft-drink” (DebMandal. potassium and l-arginine will certainly appreciate source of novel anti-cancer drugs, which
2011), it also contains a broad content and its stimulatory the antioxidant, anti- would be able to overcome the resistance
range of B-vitamins, vitamin e ect on the nitric oxide/ thrombotic and the mechanisms in tumour cells, which are or
C, free amino acids, enzymes, guanylate cyclase pathway associated, potentially have become resistant against all available
growth promoting factors (Loki. 2003; Bankar. 2010). life-saving e ect that pharmacological agents (Koschek.2007).
(Shants. 1952), and phyto- coconut water exhibited in
hormones (DebMandal. 2011) It’s also highly favoured an experimental model of The kernel (also known as cupra), on the
that would be the envy of among athletes who follow myocardial infarction in a other hand, has been found to exhibit potent
any commercially available Paleo diets, notably Cross- recent study by Prathapan anti-diabetic activity - an e ect that is, in
sports-drink. et al. (Prathapan. 2010). part, mediated by its e ects on carbohydrate
tters who have recently metabolising enzymes and its high arginine
traded in their traditional content, and in part by its restorative e ect on
pancreatic beta-cell (Salil. 2010). M.E

Muscle Evolution 76

M.E TRAINING By Andrew Carruthers, Editor-In-Chief
Photography by Roger Wells, www.rwphoto.co.za
Athlete: Johan Boshoff

Doggcrapp or DC training as it’s commonly Before we get into the technical stuff, I have no idea
known has been around for some time. why this training system has been called “Doggcrapp”
training. Given that the name stands out quite
Lately we’ve been publishing quite a bit dramatically it might just be a tongue-in-cheek name
of information on alternative training given to the training system in order to generate
interest or it could represent the way it makes you
techniques, so we thought it was time to feel once you’re done. Either way, it certainly got my
take a closer look at this popular form of attention. Like most training systems the key is to
customise and exploit what works for you to harness
training. If your muscular development the benefits of the technique.
could do with a good kick in the pants, then

you have to try this!

68 Muscle Evolution

When you feel that
even your partial ROM is
starting to fade then get
your training partner to
help out with assisted
reps or perform as many
negative reps as you can
until you reach complete
and utter failure.

In the beginning...
DC training was created by Dante Bautista. While his name might not sound

familiar, his training system is deemed to be one of the best for making gains by
many in the bodybuilding world. The thing I need to mention about this training
system is that unlike FST-7, you either develop a love for DC training or you’ll simply
hate it. There is no in-between.

Will it change the way we train in gyms? Probably not!
Will it be an effective alternative to your current boring sets and reps training
routine? Well, that depends on how much success you draw from it from a size,
strength and weight perspective.
Is it tough to follow? That is all dependent on the level of intensity you are training
with at present. Most advocates of this training system don’t recommend that novice
and beginner trainers try it but, in saying that, if you’re a novice, you’re probably
going to try it anyway.

The DC training principles ANOTHER WAY TO IMPROVE
YOUR DC TRAINING is by
One of the main elements succession. second and third parts of the incorporating the use of both
of this volume-based training You don’t have to be a DC rest-pause set you’ll notice low and high repetition sets.
system is that it encourages that it becomes increasingly Not only does this stimulate
the use of rest-pause training. rocket scientist to realise that difficult to perform a full muscular growth but you’ll
For those of you who are you’ve put in three times range of motion (ROM) rep. also notice an improvement in
not sure what rest-pause more work and effort than you But don’t worry about that, strength. Another big plus to
training is, it allows you to would have if you only did one it’s perfectly normal. When this training system is the fact
take your training beyond set. This, in turn, recruits the this happens and you feel that because you’re putting so
failure, essentially providing maximum number of muscle that you’re about to reach much effort and intensity into
the perfect stimulus for fibres possible and therefore failure simply change your each working set, the number
muscle growth. To put it translates into more growth. rep style to partial reps. This of overall sets can be reduced
plainly, rest-pause principles In terms of actual figures this means that you perform a to two main working sets per
stimulates maximum muscle should equate to a total of rep that may have a limited exercise, opposed to the usual
fibre recruitment to get the about 25 repetitions when ROM, but still maintain proper four or five working sets that
job done. all three sets are combined. form. What is important is the you’d normally perform with
Don’t expect to perform more fact that you’re not putting standard training.
To perform a successful reps on the second and third the weight down and you’re
rest-pause training set you sets of your DC rest-pause pushing further and further The type of volume training
start by performing a set sets simply because the 20 past the point of initial failure. you do when following the DC
to failure as you would any second break in-between isn’t When you feel that even your training system also means
normal working set. After sufficient time to recover fully. partial ROM is starting to that you recuperate quicker
your set is done and you’ve A realistic way of looking fade then get your training between workouts, which
reached failure, rack the at a good DC rest-pause set partner to help out with enables you to train the entire
weight, pause for 20 seconds would be something like assisted reps or perform as body twice a week. A common
and then perform the same this: many negative reps as you can way of setting up this style
exercise again to failure. Rest until you reach complete and of training on a weekly basis
for another 20 seconds and Set 1 – 10-12 reps utter failure. One of the main is to train with a Monday,
then perform one last set of Set 2 – 6-8 reps differences between novice Wednesday and Friday rotation.
the same exercise to failure Set 3 – 4-5 reps. trainers and experienced With this split, every body part
again. What you have just Now that you understand trainers is the limits they can is worked twice within an eight
done is create three working what a good DC rest-pause push themselves to to push day cycle. The key to success
sets to failure within one training set looks like, there past new levels of failure with this training technique is
set and taken one set to are a number of ways to within each set. intensity and the results often
complete failure three times in further maximise each set. come in the form of thick, dense
As you progress through the muscularity – the ideal outcome
for bodybuilders!

www.muscleevolution.co.za 69

M.E TRAINING

One week off for every
10 weeks of incredibly
intense training is a
good idea

>> Other
important

elements

There are three things you need
to pay close attention to when
embarking on a DC training
programme. These factors are
the rotation of exercises, record
keeping and breaks in training.

Let’s look at these in more detail...

ROTATING EXERCISES it during training. Rotating performed your exercises, the your body is subconsciously
Let’s be honest, this is pretty exercises and the order in weight used and the amount screaming for rest. During
much a standard that should which you perform them of sets and reps that you were the week off you don’t have
be in every single trainer’s is your number one ally in able to perform. That way to avoid the gym, just train
arsenal of tricks when it ensuring that your physique you’ll be able to tell if you without working to failure
comes to weight training. For is constantly changing and have increased in strength and and perform one or two light
those who don’t know what progressing due to your power as the weeks progress. weight training sessions
it means, it’s simply mixing training. TRAINING BREAKS without pushing your body to
up the selection of exercises A TRAINING JOURNAL Training breaks refer to the extremes.
that you use when training Maintaining a training journal amount of time you take off
a specific body part. Strictly or notebook with your from DC training. Breaks are
speaking, always try to start training helps in many ways essential to give your body,
and end with a different when training with the DC joints, tendons and central
exercise and don’t keep the principle. Firstly, it helps to nervous system the time they
same order of exercises when solve the exercise rotation need to rest and recover. One
training a specific body part. concern I mentioned above by week off for every 10 weeks of
The constant change in the reminding you of the exercises incredibly intense training is
order of exercises keeps your you used during the previous a good idea. You should also
body guessing and constantly session. Keep a close record listen to your body and take
adapting to the onslaught of of the order in which you a break sooner if you feel that
new stimuli you impose on

Customising your

>>own DC workout
In my own personal opinion based train hasn’t fully recovered from the
on the research and reading I have previous onslaught of DC training then
done on DC training, it’s important it is important to realise that you may
to adapt and customise your own DC have to shift from a two day split to a
training programmes, to ensure that three day split. If that still doesn’t work
you can cope with the workload. We for you and you’re an individual who
all have our own recovery times and requires even more time to recover
there is no hard-and-fast rule when it then add a day of rest after your
comes to structuring weight training DC training split. You can also read
programmes. Training a muscle that another article that I’ve written in this
hasn’t recovered from a previous issue of ME called “Instinctive Training”
workout is counter-intuitive and if you for more insights into effectively
feel that the body part you’re about to listening to your body.

76 Muscle Evolution



M.E TRAINING

NUTRITION STRETCHING
As a bodybuilder, if you haven’t realised the Stretching is an important aspect
importance of good nutrition by now then the of every training routine, no matter
chances are you’ll probably never understand how intense or how passive you may
how or why it is so important. For those of think your training is. Remember
you that do understand the importance of that growing muscle is about
good nutrition, you’ll understand that when breaking down muscle fibres, which
embarking on a high-intensity training can actually be enhanced with the
programmes like DC or FST-7 training you’ll addition of stretching between sets.
experience increased recovery demands, which Don’t stretch too much before a
are dependent on proper nutrition. Protein workout as you can injure yourself
consumption should certainly be in excess of by stretching a cold muscle and
your usual requirements when performing DC be weary of over-stretching. Some
training because extra protein is the key to serious weight trainers believe that
repair, recovery and the development of muscle over-stretching can actually hinder
mass. Most of the information available on DC your strength during sets. This is a
training suggests that about 4g of protein per concept that we’re constantly looking
kg of lean bodyweight is ideal. In saying that, in to, to see how it can affect strength
good protein is quite pricey these days, so if and power. We’ll be writing an article
you’re on a budget, 3g per kg of lean body on the subject in the near future on
weight should suffice. this very concept.

Conclusion Jipyfaanmtutaoerninstrateurdidtehmignndrwiicutsenaiiywiemonnmtlcldenhesleeanetneefmivnsrndtnyoeinbtcotnmayyeeteuobtircruvurtuohietshastvnhelrgleynealiadeyq.iovt.antIubotfBtniterenlyaoeduacogaimstoanunhmalmi’edwresnaeegawgrytyesm oittautsplAhhrrinsflsaeleiaeu’wtftinnr,niaynoarbeliceoyntnutDhseusggtpianCsreftonpesergrtengrmaerodoadeillneiageitinninmyivhrtngiageantubgmlottgpsceosymoprormaocoretfenrhuhauretdarforartcotanibtnwtnr.iwglonmyetaedhii.inlttlyyNiyo.sgfoooouurrr
Attrioiyyrgenettafoocratitiobeushulnhlnw’ornyairensedimthwqieghyteanuuyabifar.sdesyfduneIcjtiwooclduwl’esdftfsesaiiienttvtnvchthnoeaogoaesnltmnyiuptdodtrrthaurtaaiasohxensyitrnmieea,ggmhirDgetnootuontChgtlimyeanatbtrtggiauoritanni.l

M.E

76 Muscle Evolution



M.E PROFILE By Andrew Carruthers, Editor-In-Chief
Photography by Roger Wells www.rwphoto.co.za

SAPOTTHLLIGEHTTEMatuhslcelteesEvinolSuotuiotnhpArforficilaens bporodmybisuiinldging
Mia Raad is no stranger to competition. Her passion
for competing at the highest level was instilled from
a young age, as she was a provincial and Springbok
athlete across multiple sporting disciplines at school. This
fighting spirit has also seen her take on two competitive
female divisions already, with a third in her sights for 2012.

THIS TAE KWON DO BLACK BELT HAS for the elderly at Waterfall Retirement WHAT DOES YOUR TYPICAL
A HARDCORE APPROACH TO TRAINING Village. I also work in a private gym in DIET CONSIST OF?
AND A DEDICATION THAT FEW OTHERS Morningside. I have a cup of green tea or
CAN MATCH. THIS HAS SEEN MIA How long have you been weight hot water and lemon after
TRANSFORM HER PHYSIQUE AFTER training and what is the earliest waking up.
THE BIRTH OF HER SECOND CHILD AND recollection you have of becoming Breakfast: Small bowl of oats.
MAKES HER A SERIOUS CONTENDER ON interested in bodybuilding and Mid-morning: Egg whites and
ANY COMPETITIVE STAGE. fitness? a rice cake.
Having already competed in the Fitness Lunch: One chicken breast
and Figure divisions in her short four I have been weight training since 2006. and cucumber.
year career, Mia now plans to take on I became interested in bodybuilding Mid-afternoon: A tin of tuna
the highly competitive Bikini lineup. and fitness after I had my first baby. and some pineapple.
With this goal in mind, along with her While pregnant I embraced the changes Dinner: Grilled fish, broccoli
busy career in the health and fitness that my body was experiencing, but and/or gem squash.
industry, if Mia is not spending time fantasised about being in better shape If I am still hungry before
with her kids and family then you can than I was before my pregnancy. The rest, bed I have one tablespoon
find her in the gym. Muscle Evolution as they say, is history. of organic peanut butter and
managed to catch up with her between How long have you been competing? Rooibos tea with sweetener.
clients and her two daily training
sessions to find out what drives her to Once I got serious about my weight
succeed... training I naturally progressed towards
Tell us a bit about yourself. Where are the competitive stage and started
you from and what do you do? competing about four years ago.
What’s your most memorable show to
I have always lived, played and worked date and why?
in the northern suburbs of Johannesburg.
I attended St Teresa’s Convent, an all My most memorable show is the first
girls school in Rosebank. From the age of show I ever did in 2007. Walking on
seven I was already training three hours a stage and standing before the judges
day doing gymnastics. Since then I have as a fitness athlete was mind blowing.
participated as an athlete in a number I was fascinated by the transformation
of sports at provincial and national level, that my physique had undergone, which
including gymnastics and springboard I achieved purely through hard training
diving. I also achieved Springbok colours and strict dieting.
for Taejon-Do and hold an African Tell us a bit about your nutritional
championship title. principles in- and off-season. What
After school I completed a degree food types do you find work best for
at WITS in Physical Education and you when dialing in your conditioning
Human Movement Science and have for a show?
since established my professional
career as a personal trainer and Pilates In-season I follow a low carb, low fat
instructor, and I am also a rehab trainer and high protein diet. During the off-

>>MIA RAAD

74 Muscle Evolution

>> I try to follow the Don’t get too caught up on the small Day-
same principles, but
allow for a less stringent approach. I have to-Day preparations with regarD to your
found that my body responds better to a of an hour of cardio. I also Diet anD harD training. rather keep the
diet high in lean protein, with low carbs like to include at least
when I’m preparing for a show. enD goal in the forefront of your minD.
What’s the most important lesson you’ve
learnt with respect to making progress two road runs per week SA pageant in Cape Town and then Body
in this sport? as part of my cardio. This
Don’t get too caught up on the small is normally my toughest workout. Beautiful in Gauteng. I will definitely also
day-to-day preparations with regard to make an appearance at the Rossi Classic
your diet and hard training. Rather keep Your Facebook profile says you’re a and the IFBB SA Muscle Evolution Grand
the end goal in the forefront of your martial artist. Is that for real or is it just Prix.
mind. The trouble with me was that I to scare the men off?
got frustrated and despondent if I didn’t Hey, there’s nothing wrong with the men What is your ultimate goal in the sport
see changes immediately. However, I’ve knowing who wears the black belt! But at the moment?
learnt that results reveal themselves from seriously, before bodybuilding Tae-kon- My ultimate goal at the moment is
slow, steady and consistent progress. do was my passion. Training for hours in to reach my full potential and to find a
With this approach a successful end result the Korean mountains in temperatures of physique that best suits me, and then
is inevitable, so for me its now about -10°C took my mind and body to a place run with it. I have already competed as
consistency, not perfection. where physical pain became a state of a Fitness and Figure athlete, so this year
Run us through a typical day in your life. mind. Martial arts taught me to go until I’m going for the Bikini division. It’s hard
I start by getting my two little ladies you drop and then to get up and go again! for me to take off the muscle as it comes
dressed, fed and beautified for the day so easily to me, but I am really enjoying
ahead. After dropping them off at school Tell us about your children. a more toned and smaller look than a
I’m off to teach a class or take a client. I My babies are everything to me. Noa and bulkier, more muscular look. I would really
then attack my first training session of the Gia are my feisty Mediterranean beauties. love to win a Bikini title this year too,
day before heading back to see clients. At the ages of just four and six they are but the competition is ridiculous in this
After that I go back to school to do the incredibly strong and nimble already. They division.
home run. After lunch I prepare dinner make me a better person and I thank God
for my little family and then its off to do for them every day. What advice would you give to moms
my second training session. I then teach out there who want to follow in your
a Pilates class before heading home for How long did it take you to get into footsteps and maybe get on stage one
bedtime stories. I will catch up on some shape after your last child? What day?
admin before going to bed. were some of the key elements you I would tell all aspiring moms to take
How do you structure your training incorporated into your life to reach your off their aprons and slippers and rather
throughout the week? physique goals? slip into a pair of heels and a sparkly,
Monday, Wednesday and Friday consists It took me five months to slim down and shiny bikini! Nothing beats that feeling
of an hour and a half of high repetition then another six to get that toned look. of waking up on competition day and
weight training, with bouts of high After I had made the decision to get on feeling your very own six pack. This
intensity cardio intervals. Session two is stage there was no room for excuses. With sport is not only for seasoned fitness
45 minutes to an hour of high intensity this mindset there was nothing that kept athletes, but can also be for the average
cardio. me from the gym or hitting the road. I also mother and housewife who dreams of
Tuesday, Thursday and Saturday consists loved the challenge of watching the baby metamorphosing. Anything is possible
weight drop off. Now I find that each year once you have made a conscious decision
is tougher than the last, which means each in your mind. You just need to do it for
year I have to up my game. yourself and love doing it.

What can we expect to see from Mia Any famous last words?
Raad in the near future? “I am what I am and winning feels great,
My first show, the Millennium Gold Plate but if I’m number two then I just try
will be a warm up, followed by the Fitness harder!” M.E

www.muscleevolution.co.za 75

BPyhoAtnodgrreawphCyabryruGthaeryrsP, hEidlliiptosr-In-Chief

RESULTS IN WHAT IS BEING just six months before the
DEEMED ONE OF THE defense of his title. Standing
Men’s Bodybuilding GREATEST COMEBACKS at a completely shredded
IN THE HISTORY 249 pounds (113kg) he was
1ST - BRANCH WARREN $130,000 OF PROFESSIONAL a strong favourite to win the
2ND - DENNIS WOLF $75,000 BODYBUILDING, BRANCH title from the moment he
3RD - EVAN CENTOPANI $50,000 WARREN SUCCESSFULLY stepped on stage. The e ects
4TH - BEN PAKULSKI $30,000 DEFENDED HIS ARNOLD of his latest injury were
5TH - DEXTER JACKSON $15,000 CLASSIC TITLE AFTER HE clearly visible when he stood
6TH - LIONEL BEYEKE $10,000 MADE A MIRACULOUS to the front, as his right quad
RECOVERY FROM A sweep was not symmetrical
SERIOUS INJURY. BRANCH with his left leg. Some say
SUSTAINED A COMPLETE that it wasn’t that noticeable,
TEAR IN HIS RIGHT QUAD, but if you look carefully at
which sheered o the some of the pictures you’ll
notice the variation in size
patellar tendon
between his left and
BRANCH right leg.
WARREN
Second place went
WINNER to the German monster
Dennis Wolf who, over
the past few years
hasn’t quite managed
to bring his best to the
competitive stage. This
year it was di erent
and although he looked

76 Muscle Evolution

similar to his 2011 appearance, improvements
he still managed to get the to his physique. Evan has
crowd going and bring a truly been grinding out his back
great physique to the stage. training throughout the
Dennis completely destroyed past year and it certainly
the competition in the front showed on the night. He was
double bicep and most full of confidence and his
muscular poseshh with his performance on stage proved
huge delts and an impressively that he’d learnt from his
tiny waist. 2011 experience and put the
disappointment behind him.
Evan Centopani improved The massive improvements
his 2011 performance by he made had the judges
jumping up one position sitting up and taking notice.
to take the final podium With a few more years of
spot with some massive

next page

M.E TRAINING

EVAN BEN
CENTOPANI PAKULSKI

76 Muscle Evolution

lionel Dennis Dexter next page
Beyeke Wolf Jackson

www.muscleevolution.co.za 76

experience under his belt an athlete’s body then
and some more size in his you know he hasn’t got a
chest and hamstrings, Evan balanced physique. While
will certainly be a force to be lacking somewhat in the
reckoned with! lats and arms department,
big Ben still managed to
Ben Pakulski brought place fourth ahead of Lionel
one of the most impressive Beyeke, who beat him two
physiques of the night to weeks prior at the Flex Pro.
the stage. He was shredded
with the best legs in the In what seemed to be
show. However, that was a real shocker The Blade,
his biggest problem. If a Dexter Jackson was
speci c body part dominates relegated to fth next page

JULIANA NATHALIA
DANIELL MELO

RESULTS

Ladies Pro Bikini

1ST – SONIA GONZALEZ
2ND – INDIA PAULINO
3RD – NICOLE NAGRANI
4TH – JAIME BAIRD
5TH – NATHALIA MELO
6TH – JULIANA DANIELL

JAIME INDIA SONIA
BAIRD PAULINO GONZALEZ

80 Muscle Evolution



M.E TRAINING RESULTS

CATHY Ladies Bodybuilding
LEFRANCOIS
1ST - YAXENI ORIQUEN GARCIA
2ND - DEBI LASWESKI
3RD - ALINA POPA
4TH - CATHY LEFRANCOIS
5TH - KIM BUCK
6TH - BRIGITA BREZOVAC

NICOLE DEBI LASWESKI YAXENI
WILKINS ORIQUEN
GARCIA
RESULTS

Ladies Pro Figure

1ST – NICOLE WILKINS
2ND – ERIN STERN
3RD – CANDICE KEENE
4TH – AVA COWAN
5TH – HEATHER DEES
6TH – TERESA ANTHONY

place. His competition su ered severely The show also included some great
in pre-judging, where he appeared performances in the ladies’ divisions,
where Nicole Wilkins took the Pro
at. His legs lacked their usual full, Figure title, Sonia Gonzalez won the Pro
skin-stretching size, which usually Bikini title and Yaxeni Oriquen Garcia
brings out the detail that we’ve come was crowned the Ladies Bodybuilding
to expect from the three time Arnold champion.
Classic winner and 2008 Mr. Olympia. Congratulations to Branch Warren,
who not only took home the rst place
France’s Lionel Beyeke rounded out prize, but also won the prize for most
the top six with a truly great physique muscular athlete (for the sixth time), as
in the front poses. If he can get his well as most entertaining poser. These
condition nailed down and bring his titles earned him an additional $10,000
best to the stage there are many within in prize money. Branch has made the
world bodybuilding who believe that ideal start to the year and we hope he
he will be a real contender. With that can carry this form through and make
said, it’s all about what you bring to more improvements ahead of the big
the stage on the day and getting that shows later in the year.
timing right takes years of trial and M.E
error.

CAN7D6ICEMKusEcEleNEEvolution ERIN STERN



M.E PROFILES Interview by Andrew Carruthers, Editor-In-Chief
Studio Photography by Paul Van Rensburg

NINA The 2012 Arnold Classic
RICHTER amateur overall gure
champion

IN MARCH 2012 NINA RICHTER JOINED AN ELITE GROUP Spend ve minutes with Nina and you’ll immediately pick
OF LOCAL ATHLETES WHO HAVE TASTED SUCCESS up why she is so successful at everything she does. She has an
OVERSEAS BY TAKING THE ARNOLD CLASSIC AMATEUR infectious energy and a positive attitude that is contagious. She is
OVERALL FIGURE CHAMPIONSHIP TITLE. It’s an incredible a true ambassador for Figure girls everywhere and this new title
achievement that’s certain to thrust her career into the IFBB Pro has pushed her motivation to new heights. We caught up with
ranks and prove, yet again that South Africans mean business in Nina shortly after her return to South Africa and this is what she
the international bodybuilding arena. had to say:

>> Welcome back home and of the girls in my lineup. I just remember in shock I was approached by o cials who
congratulations on your thinking that she looked incredible and, of came to talk to me. They also told me that I
achievement. You must be course, I started to feel a little intimidated. needed to get back on stage for the overalls.
thrilled. Tell us a bit about Tell us a bit about your time on stage As if I wasn’t in enough shock already they
the experience. during pre-judging. started grabbing my trophy so that they could
turn me around and send me back on stage.
Thanks! It was an As I walked on to the Arnold stage my I was on such a high at that point. There were
incredible experience. You heart was beating so fast I could literally feel three of us on stage and we were quickly put
can’t explain to someone it bouncing in my chest. I managed to calm through compulsory poses once again. They
how big this event is. You myself, took a deep breath and began with wasted no time in announcing that I had
have to actually experience it my stage presentation. From the minute you won yet again. I was immediately surrounded
for yourself to believe it. The are visible to the judges you are being judged by photographers, who were snapping o
on everything that they see, so I immediately shots and asking me to look their way. While
venue is huge and there kicked into presenting mode and held a smile I was walking o stage I was congratulated
are people everywhere. on my face as soon as I knew the judges could by everyone, including fans who had started
The fact that the entire see me. The judges were incredibly fussy coming up to me and asking if they could
event is perfectly co- about how we stood in a stationary position have a photo taken with me. The next day I
ordinated and everything and we weren’t allowed to move at all. I was given an invite from Arnold personally,
runs like clockwork is mind focussed on relaxing my body and put more asking me to attend the after-party as a VIP.
blowing. It’s the most well emphasis into my presentation. Soon after we During the pro show I was also invited on
organised event I have ever stepped on stage I realised that I was right at stage to meet Arnold and have a photo taken
experienced as an athlete. the end of the lineup, but I was immediately with him. It’s still all quite surreal when I look
Tell us a bit about the called to the middle of the lineup. I looked back and think about it.
experience backstage. to the left and to the right and I realised that Did you get to watch the pro show as well?
The entire pre-judging this was the rst callout. My heart started
experience was great. All beating out of my chest again because I knew Yes, my VIP ticket allowed me to sit in the
the athletes are back stage that being in the rst callout meant that my front row at the pro show, which was a great
checking one another out, chances of doing really well in the lineup were experience. I think South Africa can learn a
so there is obviously some good. We were put through our compulsory great deal from the e ciency of the systems
tension and nerves while you’re poses, which I felt I performed perfectly and that are in place for these shows. Show
getting ready and tanning then, eventually, we were sent o stage. I schedules are run according to minute and
up. I was calm and excited remember leaving the stage slightly confused second precision and that’s why everything
but obviously anxious to get not knowing what to think. In my heart I knew runs so smoothly. It also makes for a truly
on stage and experience that being in the rst callout was brilliant, but great experience.
competition at this level. We your mind plays tricks on you and you start When did you start planning for this
messed around with my tan a wondering if they were looking for someone speci c show?
little bit and just as we were else other than rst place. Once o stage
done xing all the patches Michelle and Wayne Price said that there was Immediately after IFBB World Champs in
my lineup was called to a great chance of me winning the lineup. I just 2011. When I competed in Serbia last year
the stage. I remember couldn’t believe it at the time because I didn’t the judges came up to me and said that I
walking through to the want to get ahead of myself by thinking that I looked great but I was too lean and hard.
area located just before had done that well. South African girls are now known overseas
the stage where athletes When they announced the nal result at for coming in either too big or too hard. They
the main show how did you feel? advised me that if I could just get a little bit
can do some last minute softer then my placing would skyrocket.
warming up before I think I just stood there in awe for a Immediately after IFBB Worlds I set myself the
going on stage, and few seconds when they goal of presenting a physique with 12% body
that’s when I saw one announced that I had won. I fat for the Arnold, and that’s precisely what I
honestly still couldn’t believe achieved for the show. The look is changing
READ MORE ABOUT THE it, even after I had been given internationally and either we comply with
the trophy. As I walked o the changes or we su er with our placings.
ARNOLD CLASSIC ON

PAGE 76 PAGE

76



“The number of Nina’s Amateur
local athletes who Arnold Classic
are dominating the workout split:
international stage Monday – Legs
continues to grow” Tuesday – Back, triceps
and abs
Nina’s Amateur Arnold Classic Wednesday – Kickboxing
pre-contest diet (4 weeks out): Thursday – Chest, biceps,
06h00: Meal 1 - 30g dry oats, water and triceps and calves
2 sweeteners, microwaved for 1 min. Friday – Legs
4 scrambled egg whites with herbs. Saturday – Kickboxing
Vitamin C (3000mg), 1 multivitamin, Sunday - Rest
(1000mg), Omega 3 & 6 and essential
fatty acids.
07h00: Training session (only water
while training)
09h00: Meal 2 - 150g grilled hake llet ,
80g basmati rice, 60g pineapple
12h00: Meal 3 - 140g chicken llet, 70g
sweet potato, 60g cucumber
15h00: Meal 4 - 150g Grilled hake llet,
60g pineapple
18h00: Meal 5 - 4 boiled or scrambled
egg whites, 2 rice cakes
19h30: Cardio session
21h00: Meal 6 - 140g grilled chicken

llet , 110g steamed broccoli

Additional information:
I have one cheat meal a week if I am on
target with my fat percentage.
I drink 3-4 litres of water a day, 2 cups of
black co ee and 1 glass of diet coke.
Cardio sessions are 30-45 minutes each.
Weight training sessions last for 60min.
I follow a six day training split with one
rest day.

Dieting for the Arnold wasn’t di cult take place again this year and I’m
at all, simply because I am so used to really excited to be a part of it. It’s an
having to push myself and my diet opportunity to showcase the best
really hard to get so lean. Instead female talent in SA and give these
of coming in rock hard like I usually athletes a show that is exclusively
do I simply presented a much softer for the ladies. Last year’s show was
physique and it worked. Now that I a huge success and I’m sure that
know exactly what kind of condition I this year is going to surpass all
need to be in for international shows expectations.
I can literally live and eat like this all What inspiring words can you leave
year round without having to worry our readers with?
about cravings or pushing my diet to
extremes. You get days when you’re not
What kind of cardio did you do in positive or inspired, but you’ve got to
preparation for this show? be optimistic and you have to believe
in yourself and be happy. You’ve
I changed my cardio entirely gotta get up everyday with a positive
for this show. Instead of doing attitude and believe that you can
daily cardio on a stationary bike I achieve your goals. My whole life has
incorporated kickboxing classes always been positive as I truly believe
into my weekly routine. I also did that only through a positive outlook
‘gym-style’ cardio twice a week, but can you succeed at anything.
I wasn’t going for a super-hard look, Thanks for spending some time
which is what I get when I spend lots with us and good luck with the rest
of time on the bike or other cardio of the season ahead.
equipment.
Do you have plans to compete in Thanks very much to everyone
any other shows this year? for all their support and I hope that I
can continue to inspire you all as my
The Miss SA Xtreme is going to career progresses.

M.E

www.muscleevolution.co.za 76







M.E DRUGS By Josh Hodnik as told to Anthony Roberts, author of Anabolic Steroids: Ultimate
Research Guide, Beyond Steroids and the soon to be published Generation S.
www.anthonyroberts.info

PINNACLELABS

A TRUE TALE
OF STEROID
BOOTLEGGING
IN THE USA

M Y JOB AT VPX SPORTS A STEROID facet of the illegal business of running
ALLOWS ME TO WORK BOOTLEGGER ‘shine.
WITH A VARIETY OF IS BORN
TALENTED AND INTERESTING And just like the new crop of so-
AUTHORS. I get to search for and I became part of a very exclusive club. called anti-ageing pharmacies today
I was among the Drug Enforcement that write out millions of ‘scripts’ for
find people who have something to say Agency’s (DEA) five most wanted steroids each year, pharmacies of the
and work with them to bring the articles fugitives. I had a ton of cash, fake IDs and prohibition era were inundated with
on VPXSports.com to life. I also get to I was on the run from the law. But I’m requests for medicinal whiskey. In
collaborate with John Romano and work getting ahead of myself. Spokane, Washington alone, one month
for a tremendous company. However, the after outlawing alcohol there were 34,000
website didn’t have a single article on In 2005 the DEA set out to eradicate active whiskey prescriptions for ‘medicinal
steroids. Not one... and it’s been several anabolic steroids in America by launching purposes’, in a town with 44,000
months now. So what happened? Well, Operation Gear Grinder. With this single, registered voters.
I invested some time in writing several large-scale operation they shut down
investigative pieces on bodybuilding and the Mexican steroid labs that were But with Operation Gear Grinder, while
the supplement industry, and co-authored responsible for 82% of the US supply, with some folks certainly started going the
a short book called “The China Syndrome” a staggering estimated revenue of $56 prescription route, most began looking
- which was just published on Amazon. million per year. domestically for their supply to avoid the
com as a Kindle exclusive. So there was no large overseas labs as having a package
steroid-related content on VPXSports.com... One year before that bust, in 2004, intercepted was likely.
until now. The Mayo Clinic reported that 2.4 million
testosterone prescriptions were filled So, even though the DEA made some
I was recently approached via Facebook by U.S. pharmacies - double the amount progress in taking out major players in the
(be the first of your friends to like this) from 2000. That meant the amount of steroid world, the demand was still there
by a guy who had been arrested during prescriptions being filled for testosterone, and someone was going to supply it. I
Operation Raw Deal. His name is Josh not including other anabolic steroids, had already had some experience with home-
Hodnik and he ran Pinnacle Labs, one of the doubled in four years. But not everyone brewing steroids, for my own personal
largest bootleg steroid operations to ever can afford a prescription for their anabolic use, using conversion kits and ultimately
operate within the United States ($20,000/ steroids, so it’s likely that the number graduating to full-blown home-brewing.
week in profit). And he wasn’t just arrested of people illegally buying steroids had
once - he had been arrested and had to more than doubled in that time too. On 12 December 2005, three days
spend a few months in jail, but continued But this was familiar territory for the US before Operation Gear Grinder was
to run his lab through the prison phone Government... announced by the DEA, I was released
system. He then got arrested again, was from the Tarrant County Jail after serving
released on bail and spent the better part In 1919 the population of the United six months for steroid possession. I
of two years avoiding the feds while living States was about 100 million and there had been arrested in Fort Worth, Texas,
off fake IDs while still running his steroid were 180,000 licensed saloons. Then came in August 2003 after a federal postal
business! This is his story, as written for prohibition. In the first five years that inspector had intercepted a package
VPXSports.com. alcohol was outlawed, 696,993 stills (used containing steroids and performed a
for making moonshine) were seized, each controlled delivery (where the package
of which represented another nine that is delivered by an undercover law
had not been found, while an estimated enforcement agent).
500,000 Americans were engaged in some
The pack came from a guy in New
Jersey who had been busted. I knew I
should have stayed away from him, but

90 Muscle Evolution

I also knew he was down and out and I from the Mexico steroid firms that had
thought I should help him. He said he just been busted.
had 200ml of Deca he wanted to get rid With my basic chemistry knowledge
of. He said he needed the money and and experience blending steroids for
I agreed. He mailed it from New Jersey personal use, along with some trial and
to Texas. A postal inspector called me a error, I was able to perfect my recipes and
few weeks after it was mailed and said could make very large batches. After using
that it contained some liquid that had up my first batch of powders I transferred
supposedly leaked through the box. all of my oils to 10ml vials. I placed the
I knew this was bullsh*t and that I’d “even though new labels on and sent a few bottles to
been “narced” out, so I never picked up the DEA made be lab-tested at a firm in Utah. All of the
the package. I stopped selling at this some progress in bottles that I had sent came back with
point but continued my personal use of results that matched the label claims. This
steroids, and that’s how I got busted on taking out major is when I knew I was onto something and
my first charge - receiving a personal players in the Pinnacle Labs was born...
supply of gear through the mail. steroid world,

This package only contained a few vials
of Testosterone Cypionate and injectable
things together when I was released. It seemed that there wasn’t really a
the demand was SEVEN FIGUREWinstrol, so the feds felt it was too smallThe first thing I had to do was getspecific demographic associated with
still there and BOOTLEGGINGto pursue. The State of Texas didn’t feel anabolic steroid use. From the busy
someone wasthe same way and I would eventuallyreconnected with China, the largest streets of Brooklyn, NY, to the dirt roads of
producer of pharmaceutical raw materials rural Idaho, packages containing different
plead guilty to criminal charges. in the world. Most of the prescription kinds of steroids made by Pinnacle Labs
medications taken in the US are produced were being delivered by unknowing US
going to supply it’I was sentenced to three years infrom raw materials made in China, becausepostal workers.
supplies are very cheap there and you can
prison for a personal supply of ‘roids, get just about anything if you’ve got the Eventually my business expanded to the
but I was released on eight years cash. point where I knew there wasn’t a state
probation after only serving six months in America - maybe even a city - where
on something they call “shock probation”. Being able to get steroids in powder Pinnacle Labs products weren’t being used
When I went in front of the judge to be form is what my entire plan was based or at least talked about in local gyms. My
released I was ordered to serve another around. I was only out of prison for two bootleg operation would soon stretch
100 days in jail on the weekends as part of days before I connected with two Chinese beyond the borders of the US and span
my probation. I really didn’t care though. Isuppliers. After securing a steady supply of the globe.
was going to be free again. raw steroid powder from China I focussed
on the packaging for my new product line. Pinnacle Labs started with a relatively
After being sentenced on the possession The look of an underground product is simple business model, but it soon
charge I knew that the chance of me almost as important as what it contains became more complicated. This happens
finding a decent job was very slim. The when it comes to attracting customers. to all businesses when they expand past
six months of being incarcerated were The labs that were shut down in Mexico the founder’s ability to provide goods
very worrisome for me - not from actually had a certain appearance: amber vials, or services without taking on additional
being in prison - but from worrying about flip top caps and high gloss labels... and I help. And, within the first few months of
how I was going to earn a living. This oftenwanted to duplicate that look starting Pinnacle Labs, business had taken
kept me up at night when I should have off. The formula for running a successful
been fast asleep on my bunk. Again, in a matter of days I was able to business remains the same whether
locate a label designer and printer on a you’re bootlegging steroids, selling cars
The one thing I knew was a sure-fire bodybuilding message board. His work or running a deli - provide customers with
way to earn money was selling steroids. was good, prices were cheap and he got a quality product and good service and
It was a business I knew well and I could me my first batch of labels within a few they’ll be back for more.
jump right back into it after my release. I days. All I needed to do was put some
was concerned at the possibility of being steroids in the bottle, label it and my But any illegal business requires
arrested again, but I needed to earn a product would look as good as anything a specific flavour of security, above
living and this time I’d do it right. I was and beyond that which you’d find at a
willing to take the chance at bootlegging legitimate business. Bootlegging, whether
steroids instead of being doomed to the it’s steroids or moonshine, is no different.
low-paying jobs available to convicts. For the latter, running ‘shine in the ‘40s
Putting together a plan and the thought and ‘50s not only required the technical
of hitting it big as a steroid dealer was “
the only thing that allowed me to sleep at
night. I had no idea that Operation Gear
Grinder would make me rich by creating
a huge hole in the steroid-supply chain
within days of my release.

I spent my days at the Lindsey Unit in
Jacksboro, Texas in the sun, running the
track and focussing on a plan that I felt
provided maximum profits with minimal

“risk. I had gone over the plan thousands
of times in my head while in prison and “The look of an underground product is almost as
I knew exactly how I was going to put important as what it contains when it comes to
attracting customers. The labs that were shut down
in Mexico had a certain appearance: amber vials,

flip top caps and high gloss labels... and I wanted to
duplicate that look.”

www.muscleevolution.co.za 76

M.E TRAINING “

“running ‘shine in the ‘40s and ‘50s not only
required the technical know-how to distill the
product, but also the mechanical skill to build

“a still. THIS ISN’T THE STUFF OF TOOTHLESS
REDNECKS, IT’S THE STUFF OF HIGHLY
SKILLED INDIVIDUALS”

know-how to distill the product, but also owners some free steroids and continue to
the mechanical skill to build a still. This “donate” to the website. The more money
isn’t the stuff of toothless rednecks, it’s the I would “donate” to these message boards
stuff of highly skilled individuals. the higher my status became. Customers rLt“uoaTnbhkseeitaeoflpnrivoPlymeinwwjnaaaaiyslc.lt”eo
Although most people aren’t aware, the noticed the increased status and business
early bootleggers also had to have more started to soar. I was a single man for me. James was a high
than a passing familiarity with automotive operation bringing in $10,000 a week. school football coach in Florida and was
engineering - it’s called “running more than willing to work for me. He set
moonshine” for a reason - because they This kind of money was huge to me at up some PO boxes, so the packages got
needed to outrun the cops when making the time. I’d never had a legit job bringing shipped from China to Florida. He would
their deliveries. They couldn’t make their in more than $1,000 a week, so making pick them up, repackage and ship them to
cars look like the 1950’s version of The 10 times that amount blew me away. a PO box I had in Texas under a fake name.
Fast and the Furious because that would Most people would be content with that
draw too much attention to them. So they kind of money, but I wasn’t. It made me James was paid with $500 in free
dropped in bigger, heavier, supercharged hungrier for more. I was willing to push steroids for each package he received.
engines to make them faster. Then they the envelope even though I knew it meant To produce $500 of anabolic steroids
added bigger shock absorbers so the car taking more risks. would cost me about $50. This kind of
wouldn’t ride low when it was loaded profit margin is what allowed numerous
up with a thousand pounds of white I was only a few months into the dietary supplement companies to grow
lightning. operation, but I was working non- huge during the days when pro-hormones
This made running moonshine a stop. I was manufacturing steroids in were still legal to sell. With minimal
difficult business as it required numerous a makeshift-lab in my kitchen, which knowledge of chemistry, some contacts
disparate skills and bootlegging steroids is consisted of about a dozen beakers in China and almost no knowledge of
shockingly similar. You need the chemical of different sizes, digital scales and a formulating, anyone could order $10,000
skill and accuracy to produce large simple filtration system for sterilisation. of androstenedione, put 100mgs in a
scale batches of sterile anabolics while I simplified the process I used previously capsule, put 60 of them in a bottle and
remaining anonymous to law enforcement and made things easier and faster - turn their investment into six figures. My
and highly visible to potential customers. which was necessary to keep up with the own business was growing at a similar
I always used encrypted e-mail accounts increased demand. Instead of using a hot rate.
such as hushmail or cyber-rights to plate to heat the oils and steroid powders I
communicate with my customers and used a microwave oven. With this process I At this stage James was repackaging the
required them to use the same type of was able to produce up to a thousand vials steroid powders after they were delivered
account. Increased security through per day. to Florida and shipping them to Texas,
e-mail would keep where I would make them into injectable
law enforcement from The most time consuming part of and oral anabolic steroids. To make
getting into our e-mail this operation was answering e-mails, things easier, my oral steroids were liquid
accounts. shipping packages and picking up money suspensions, which negated the need for a
To get my business at Western Union. I never liked using the capping machine, which would have made
off the ground I joined same post offices to ship from or the same the manufacturing process much longer.
a few bodybuilding Western Union office to pick up money.
message boards and This cost me a lot of driving time finding The next part of the operation I wanted
advertised in their spots that I hadn’t used in the past. to outsource was shipping and storing
“SALES classified sections, the actual products. I didn’t trust anyone
QUICKLY which typically This meant there was no way I could to handle my money or make the product
JUMPED FROM featured a group increase the volume of steroids I was for me, so shipping was the only other
ABOUT $10K of domestic and producing and shipping by myself. I was thing I was willing to outsource. With
running myself into the ground and I this in mind, I approached a customer by
TO $20K international steroid needed help to get more steroid powders the name of Vinnie, who I met on one of
into the country from China. I also needed the larger message boards. Vinnie was
A WEEK. I suppliers that were help to ship packages. I had promised a division two quarterback for a college
DIDN’T KNOW approved to post a list myself that I wouldn’t involve anyone else in Saginaw, Michigan. He had been a big
of their products with in my business because they might turn time customer of mine. Judging from his
WHAT TO DO pricing and contact on me, but my greed made me rethink this order size he’d likely been selling to his
WITH ALL info. self-agreement. team mates and more. He had spoken

THE MONEY. To get approved as Steroid powders from China that were
IT SEEMED a legitimate steroid shipped to Texas would go through
customs on the West Coast. The rate of
UNREAL, BUT I source on these packages being seized by customs on the
STILL WASN’T message boards I West Coast was much higher than on the
simply had to send the East Coast. This problem is what made me
SATISFIED.” decide to hire James to receive powders

76 Muscle Evolution



M.E TRAINING

“I WAS A SINGLE MAN OPERATION
BRINGING IN $10,000 A WEEK.”

to me about making better would give them too much “WITH MINIMAL KNOWLEDGE OF CHEMISTRY,
money and after several information about me. SOME CONTACTS IN CHINA AND ALMOST NO
conversations over some KNOWLEDGE OF FORMULATING, ANYONE
prepaid phones that I tossed What could I do? I sat in the COULD ORDER $10,000 OF ANDROSTENEDIONE,
afterwards, we worked out a county jail for the first few PUT 100MGS IN A CAPSULE, PUT 60 OF THEM
deal for him to ship and store days trying to figure out a IN A BOTTLE AND TURN THEIR INVESTMENT
my products. plan. I had grown accustomed INTO SIX FIGURES.”
to making large amounts
Pinnacle Labs now had a of money and I knew that it ALL GOOD quarterbacks get a few more
nation-wide staff of three. could end if I didn’t figure THINGS touchdowns, but nobody
Not a huge operation by most something out. ever reported a problem from
business standards, but very Somewhere in the back of using my gear and I certainly
big for a bootleg outfit. The only way to keep my mind, where you hear the wasn’t hurting anyone. And
Pinnacle Labs alive was to voice that tells you something I wasn’t exactly advertising
By adding these two to the run it from jail. I contacted is too good to be true, a on the nightly news. The only
operation I was able to bring someone whom I trusted steady alarm was going off way you would find me was if
in more powders and produce and knew needed money and was getting progressively you came looking for steroids.
more steroids. Customers and, most importantly, louder. It seemed that every
that I had to turn away in the who wouldn’t ask too many time I logged into my e-mail It was February 2007
past due to low inventory questions. After a few visits there was a rumour of another and things had been pretty
were now able to order when and phone calls everything underground lab being calm and quiet over the last
they wanted. Sales quickly was set up. I called this person busted. There was nothing few weeks. That is a good
jumped from about $10k to three times a day so they solid - there never was - but thing in any business where
$20k a week. I didn’t know could check my e-mail while they seemed to be dropping illegal activity is involved.
what to do with all the money. I was on the phone. I told like flies. However, the last few weeks
It seemed unreal, but I still this person what to say in of February rapidly changed.
wasn’t satisfied. response, so it would sound It seemed that the I started getting reports from
as if I was still on the other FDA’s Office of Criminal customers that packages
When I was released from end of the computer typing Investigation was taking the were not making it to their
prison the previous year the email. During other phone steroid business very seriously destination. I felt as if I was
I was ordered to serve an conversations I taught this and they were willing to always being followed. Things
additional 100 days in jail person how to manufacture spend tons of money on just didn’t feel right.
on the weekends as part of steroids. This is what had to investigation and prosecuting.
my probation. In April 2006 I be done to keep Pinnacle Labs Statistically this understaffed I had opened a few
had skipped a few weekends running. and virtually unknown branch different storage units,
so I could work through and of the FDA produces a per- hoping that I wasn’t followed
catch up on my business. Once I was released from agent bust and seizure record when I opened them. I took
Unbelievably, I was told county jail business resumed that shames the rest of the everything that I had that
that if I could get a doctor’s as usual. During this time ‘alphabet soup’ government was illegal in my home and
note stating that I was sick it seemed there was always agencies. stashed it in two different
then they would excuse me talk of an underground lab units. I wasn’t going to touch
for missing the weekends. getting busted at least once I feel that law enforcement anything until things felt safer.
The sentencing judge felt a week. This worried me and needs to focus on more
differently about this though I always knew my time in this threatening issues, but that is Vinnie had recently
and when I reported to my business was limited. I wanted just my opinion. In my case, finished school in Michigan
probation officer that month, to stop by my own accord and I might have helped a few and he moved back home
there was a warrant for my not be forced to retire by law to Sacramento where he
arrest. enforcement. I wanted to go continued to store and ship
legit or even semi-legit.
After being booked into
the Tarrant County Jail I was The problem was,
told that there would be no what seems like a golden
bail set and I had to serve opportunity and the perfect
the 56 remaining days from way to retire now didn’t seem
my weekend jail time. I didn’t so appealing back then. In
know what I was going to do. November 2006 the owner
I knew that if I did not reply of a large steroid website
to my e-mails or fill orders offered me $100k cash for
for 56 days people would Pinnacle Labs. I would give
assume I had been busted for them what product I had, my
steroids and I would be out e-mail address and all of my
of business. No one wants customers, and just walk away.
to order their stash from I know now that this
someone they suspect of opportunity would have been
being arrested or working a great way to end what I
with law enforcement. I was doing, but greed made
couldn’t explain where I was me choose otherwise. I often
to anyone, not even the two think back and wonder how
guys working for me. They different things would have
didn’t know who I was or at been if I had just taken the
least my real name, and that money.

76 Muscle Evolution



M.E TRAINING “ was transported to the Tarrant County
Jail where I was booked on state steroid
“THE FDA’S OFFICE OF CRIMINAL possession charges. I knew I was in deep.
INVESTIGATION WAS TAKING THE STEROID I had to bail out at all costs. I was still on
probation in Tarrant County and I knew
“BUSINESS VERY SERIOUSLY AND THEY it would only be a few days before they
WERE WILLING TO SPEND TONS OF MONEY caught wind of this. Once that happened
ON INVESTIGATION AND PROSECUTING.” no bail would be set. I also knew that the
products for me. On 27th February 2007 close to my PO box the helicopter changed feds were probably going to pick this case
I got a call on my prepaid phone from directions, so I convinced myself it was just up, and when that happens they would
Vinnie, who told me that he was on his coincidence. probably refuse bail as well.
way to pick up a large package that had As soon as I got home I made sure there
been shipped to him containing steroids. I were no cars outside my house before I The next morning I saw a judge and
didn’t hear from him again after he picked went in. I looked at all three of the cash bail was set at $25k. Within a few hours
up the package. Part of me thought he’d envelopes before opening them. One I was out and on my way back home. I
been arrested. I checked all of the legal thing I immediately noticed was that all knew I wouldn’t be staying considering
databases I could find to see if he was three address labels were written in the what the future held, so I wasn’t going to
arrested, but I couldn’t find anything. This same blue ink, in the same handwriting. hang around to make things easy for law
is a common tactic with law enforcement These three packages supposedly came enforcement to put me behind bars. They
- they don’t book someone’s arrest from three different individuals from three were going to have to work to find me. I
anywhere official if they’re trying to turn totally different locations. There was no was about to become part of the DEA’s five
him. Often they make the arrest late on a way for me to convince myself that this was most wanted fugitives.
Friday so he can’t make bail until Monday coincidence and I started to freak out.
morning. There are many tricks used by I finally calmed myself down by thinking The good thing is that I still had a storage
law enforcement to turn a guy. And when that if I stopped what I was doing it might unit filled with steroids that the feds didn’t
you’re talking about a person you don’t not lead anywhere. I had to just stay put. know about, and I still had about $50k in
hang out with, a guy who you know by a I couldn’t carry anything illegal in or out cash that could keep me afloat and help
screen name and a voice on a disposable of my house. This scare had convinced me me relocate. This is essential if you’re
phone, there’s no loyalty. I was about to that I should retire. I would get all of the going to live a criminal lifestyle - some
find all of this out firsthand. steroids out of my house once I thought people I know even have something called
I knew that Vinnie had started a new job things were okay. a “go bag” full of clothing, money, a prepaid
so I was hoping that he was just busy with Then, on 13th March at about 09h30 cell phone and anything else they might
that. A few days later Vinnie, or I assumed I found out that law enforcement didn’t need, stashed somewhere.
it was Vinnie at the time, sent me a private need anything else to get me. I heard a
message on one of the message boards. very loud knock on my front door on a I made plans for the St Patty’s Day parade
He said his truck was stolen the night gloomy Tuesday morning. I looked out the in Dallas that coming weekend as I needed
he picked up the package and that his shades of a front window and noticed law to keep my mind off of my legal problems.
phone was in the truck. This seemed like a enforcement officials in the street, my front It also give me a few days to get everything
far-fetched story, but I wanted to believe yard and probably behind my house. They in place before I left. After the party I
it more than I wanted to believe he had were strapping on their bulletproof vests contacted a guy I knew in Arlington named
been arrested, as that meant that I would and I knew that they were about to come Stevie, who I had dealt with in the past.
probably be next. in.
A few more weeks passed I had a few seconds to He wasn’t the sharpest or the sanest guy,
and I hadn’t heard from “I stood decide what to do. I ran to but if you wanted something done he was
Vinnie. I figured he was frozen in the start flushing all the steroid always willing to take a risk. I contacted
either arrested or he got powders I had, but I knew him asking if he wanted a job. We agreed
tired of the business and middle of there wasn’t enough time. I that he was going to use what was in the
my kitchen stood frozen in the middle storage unit to make and ship steroids to
wanted to retire with a of my kitchen when SWAT my customers. I wasn’t going to touch any
ton of my product to sell kicked in my front door and of it and we agreed to split everything
locally. I was really hoping when SWAT swarmed inside the house. 50/50. As a bootlegger you need a bunch
that he just ripped me off. kicked in my They quickly cuffed me and of contacts who are crazy enough to help
This is actually a common carried me out to a car, where you out of a jam, even if it means giving the
retirement package in the front door I sat while they searched finger to the federal government.
steroid community. and swarmed my residence. I knew I was
inside the done and that I was going I knew I needed to save money for what
On Friday, 9 March 2007 house.” I was facing as lawyers wouldn’t be cheap
I got into my truck to head and I wanted something put away while
to my PO box, where I had to do some serious time for I was in prison, which is why I continued
three different packages this. The feds seized $17k in running my operation with Stevie.
that contained cash. On cash along with about 5kg
the way to the PO box of steroid powder, several After everything was set up I moved to
I noticed a helicopter 1000ml jugs of finished Oklahoma City. Stevie didn’t even know
hovering above me while steroid oils, along with other that I had left Texas. I kept it that way. I
I drove. This freaked me paraphernalia. would drive down every few weeks so we
out, but as soon as I got Later that morning I could meet and exchange money. These
meetings never lasted more than five
minutes.

In August 2007 I got a call from an
associate of mine, who told me to check

76 Muscle Evolution

the news. Stevie had been busted and I also didn’t believe in doing things
that way, so I refused to cooperate and I
Pinnacle Labs products were all over just took the 63 months and dealt with
the news. This was not good. Stevie
had apparently been selling to a pro it. The first federal prison I landed in was
Pollock USP. This is a maximum security
bodybuilder who was working with law prison right in the middle of the Louisiana
enforcement.
I was shocked and scared by the bust. swamps. This place was the most insane
I was hoping they didn’t know where to thing I have ever seen. There were daily
find me and decided to close Pinnacle stabbings and beatings, usually over
Labs altogether. I still had three customers drugs or unpaid gambling debts. The
left who I could ship to to keep my bills inmates ran this prison and the guards
paid. They were big-time customers who just stayed out of the way as much as
were dealers in their own right, making possible. This is the stuff of movies, except
it was real.
orders far too large for After spending some
personal use and I knew time at Pollock and
they weren’t working “I started avoiding trouble my
with law enforcement. getting security points were
I did the best I could reports from lowered and I was sent to
to keep my head above customers that a medium security facility
water. Getting steroid packages were at Leavenworth. Built in
powders got harder 1897, Leavenworth had
and harder as many of not making a reputation for being a
the Chinese suppliers it to their very rough spot, but this
were being arrested destination. I has changed over the last
for shipping to the US. felt as if I was decade. After Pollock USP,
They never did time and always being Leavenworth seemed like
were back in business daycare. I spent the rest
shortly after the 2008 followed.
Things just
Beijing Olympics, but of my time here until my
release.
the temporary embargo didn’t feel I always think back and
on steroid powders was right.”
making it increasingly wonder if I would do it
all over again. While the
difficult to earn a living. money was great and
Nobody believed that China would remain
closed for business forever, but I didn’t doing what I did made me
feel big and powerful, I always
have forever. knew where it would eventually lead. I
I knew things were going to come to
an end soon, I just didn’t know when. I may not always agree with our laws, but
hated running and I hated always looking it is what it is and I have to obey them. I
over my shoulder. I lived in Oklahoma do think the government is too harsh on
performance enhancing drugs though.
City for 16 months before I was finally
apprehended in front of my house on the There are too many other issues in our
8th July 2008. Part of me was scared out society that need more focus, such as
of my mind at what I was facing, while violent crimes that go unpunished and
another part felt huge relief at not having white-collar criminals like Enron, AIG and
to run anymore. Being on the run had to Arthur Anderson who ruin peoples’ lives.
be the most stressful time in my life. Even though I feel this way, if I could do
December 12th, 2008 was three years things over I wouldn’t choose the same
to the day that I was released from prison path. That life is behind me for good. But
with my plan. It was also the day that it’s not over for Pinnacle Labs. While I was
in prison another Pinnacle Labs began
I stood in front of Judge McBryde for doing business, popping up seemingly
my federal sentencing. My sentencing
guidelines were 51-63 months and I was out of nowhere. I have nothing to do
sentenced at the top of the guideline - 63 with this operation and I can’t predict
months. Rarely do the feds ever make any the future, but I can tell you that unless
kind of deal unless you are cooperating these guys get out of the game and take
the money while they can, they’ll end
with them to bring other people down. up just like me. If that does happen I’m
And I had not only been a huge steroid
dealer, but I also made the mistake of also certain that another lab will pop up
to take its place - possibly even using the
going on the run from the feds. That Pinnacle Labs name once again.
doesn’t make anyone happy.
M.E

Disclaimer: Muscle Evolution does not condone nor promote the use of performance
enhancing drugs and steroids. This information is provided solely for the purpose of
fostering a better understanding of these substances through education, to ensure that if
they are used, it is done so responsibly.

www.muscleevolution.co.za 76

hardcore guru
THE BODYBUILDING GURUS
TALK PRE CONTEST PREP
OUR GURUS SHARE THEIR BODYBUILDING KNOWLEDGE

There’s nothing worse than dieting forGURU COLUMN Bring a music player with you on the day The final day
three months, only to mess your show and keep practising your posing to music before a show is
up on the final day. To peak on the hour of backstage. when things can go BY JULIAN NAIDOO
your final show you need to fine tune your COMPETITION DAY completely wrong.
conditioning. Your ideal goal is to peak at I have seen a number of athletes
pre-judging, then maintain that condition Give yourself enough time to get to the make the simple mistake of asking
for the main show, which is essential if you venue early. Make a checklist of what to others what they should do or
want a shot at the overall title. Everything pack for the day and pack your own food. eat and try a number of different
in your contest preparation must be precise Just make sure you have enough food and things, which the body isn’t used
and exact, so do a few trial runs before your liquids for the day. Take extra old clothing, to.
main shows of the year. Experiment and try towels, an extra pair of posing trunks and, When you wake up check your
different things to see what works best for most importantly, your tanning oil (as well condition and check with your
you and learn to understand your body. as a spare bottle). Take dynabands along to advisor/coach before eating
warm up with and don’t forget to confirm anything. If you still have to weigh
TANNING your contest and line-up times. Always in check your weight too. If your
There are many self-tanning options have extra water, base powder and Rehidrat condition is spot on and you have
handy. more than 1kg to lose to make
but in my experience Dream Tan No2 your weight don’t risk it, unless
provides the best colour and is easy to Mix red wine and 50ml of glycerine you know what you’re doing. I
apply. This product is more copper- in a cup and sip it, which will help to fill have seen guys drop weight to
coloured while No1 is bronze. Some out your muscles. This can also be sipped make their division and come in
competitors apply their tan too early the night before. Glycerine is also a mild soft and smooth.
and then stand around for hours in laxative. The most important factor on If you still need to make your
BY DEON GOUWS their posing trunks. This lowers their competition day is fluid intake. Don’t drink weight class and are borderline
core body temperature, which means water, rather sip it as needed or suck on ice don’t eat anything heavy. Just
they lose vascularity. So stay as warm as cubes. some protein will do until weigh
possible and keep your legs up, which in. If you are under-weight and
will keep them dry and hard. For the best On the morning of the show you can fat- still a bit flat eat a portion of
results get someone who is neat to apply load. Start with an egg omelette with whole carbs. Protein isn’t too important
your tan 20 minutes before your line-up. eggs, bacon and cheese for breakfast. Two now because you want to get
Use a small paint roller to apply your tan hours after that have toast with jam and glycogen into your muscles
evenly. You then only have to pump up 5-10 peanut butter, just don’t mess your prep up quickly and protein will interfere
minutes before you go on stage. You and by eating too much. Over-carbing will kill with the absorption rate of those
your coach can use a towel to pump up. your conditioning so rather keep it simple. carbs. To determine feeding times
Apply some baby oil to help highlight and Not even the greatest, leanest bodies can calculate, more or less, what time
show more muscle definition if required. metabolise carbs and shuttle glucose into your line-up will be and work
POSING the muscle cells without spilling over and your meals back. Stop your meals
Posing can make or break a show. The smoothing you out. You can have 30-40g around 2-3 hours before your
more you practise the more confident you of simple carbs, like raisins, which are line-up.
look on stage. Always stand hard, never high in potassium, every two and a half In terms of fluids, always sip on
relax and keep those abs and quads hard. hours throughout the day for sustained water with your meals. If you want
Your transitions should be smooth and energy and improved vascularity. If you to get rid of some water I would
relaxed. Take your time, don’t rush your make overalls have something sugary like recommend an espresso, but don’t
poses and remember to smile – it makes a blueberry muffin after pre-judging and use too many water tabs in the
you look confident and you look like you’re avoid excessive fibrous food as it will cause hope of coming in harder.
having fun. Practise at least 20 minutes a bloating. You don’t need to worry about Around 30 mins before your
day for two weeks before your show and protein on the day, but don’t eliminate line-up is due on stage start with
hold each pose for at least 60 seconds to sodium entirely as you’ll cramp. You also your pre-workout pump. Lastly,
build stamina. And don’t leave your posing need sodium to contract your muscles. If stay calm and don’t try anything
routine to the last minute as it could result you cramp have a teaspoon of base powder too drastic on the day.
in an embarrassing 60-90 seconds on stage. in half a cup of water or some Rehidrat.

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